Temp about 83 degrees. Ran alone at Williamson County Park. Did the 2.15 mile mulch trail 4 times then it was dark so I went over to the track and did 2 miles. Mulch trail: 1st 2.15 miles took it very easy at 9:04 and 9:12 pace, HR at 139 and 145. 2nd 2.15 miles easy at 8:57 and 9:04 pace, HR at 141 and 149. 3rd 2.15 miles picked it up some at 8:36 and 8:05 pace, HR at 146 and 156. 4th 2.15 miles easy at 9:16 and 8:47 pace, HR at 144 and 151. Then at the track I ran hard on the straight sections and ran easy on the curves for 1.5 miles, and then did a 0.5 mile easy recovery. Then after running I did 1/4 mile very slow high knee lift steps to assist in flexibility. It took 9 minutes to do one lap of the track. A good flexibility exercise. By the time I was done at 6:30 PM, the wind had picked up, the temperature began dropping as a cold front is moving into central Texas. Looking forward to see the Texas Longhorns play Kansas State on Saturday night. It sure was funny to see Rutgers beat 3rd ranked Louisville, after all the media hype for Louisville. Karen H. and I are going to run the Motive 1/2 marathon race on Sunday morning, but instead of race pace we are doing a weekend training run pace. Medication at 4mg Prednisone. | 