Andrew Rummens

AM - Drove out to Pine View with my dad to meet up with WX at their camp so I could do mile repeats with them around Huntsville. Did some good warm-ups and threw on my flats so I coud work on turnover.

First course was 100% flat and it was the easiest, the 2nd course was uphill the first 3/4 mile and then it was a progressive downhill for the last 400m so it was definetly tougher.

Hit 4:55, 4:58, 5:00, 5:05... I was gonna do another set or even do mile 800s but I figured first workout, I probably had done enough. 

My turnover was a lot sharper than I was expecting so I am happy with that!

PM - 3 miles easy

AM - 9 miles easy on the pipeline

PM - 3 miles on the golf course

AM - 10 miles on Elephant Rock

PM - 3 easy miles on the golf course with strideouts

AM - Went to WX to do some fartleks... ended up being a faster progression run. Hit mostly 5:30-5:40s. Felt pretty good. Cooled down barefoot on the grass

PM - 4 miles on the golf course

AM - 3 easy miles on the golf course, will do a progression run later

PM - Did 10 pushes, 2:30 on and 3:00 off... pushed anywhere between 4:35 and 4:50, depending on how hilly it was, and on one of my pushes it was 5:30 because it was really hilly. Felt great! 

AM - 13 miles with Ryan and my dad on mid-mountain. Went super easy... it was really relaxing

PM - 4 easy miles out towards the church and onto the Capital trail. Did 8x175m hill repeats too