I am one with the levee and the levee with me

PM only - Easy run with Anthony.

PM only - Ran a 6 at 6:00 with Anthony, Justin and Alan. Felt fine and relaxed like it should. A little lingering soreness in my calves, but otherwise everything's good.

AM - 5 at about 7:00 pace by the river.

PM - 8 with Anthony, 6:30-6:50ish pace.

AM - Easy 4 before work. 

PM - Met with Justin, Anthony, and Austin for a 6 at 5:40 run. Not sure on the actual paces - glanced at the Garmin early in the run, told us 5:45 pace, then later in the run and it said 5:30. A little under 5:40 seems about right to how it felt.

The weather has been awesome since December. 60 degrees today, very little wind, a little rain. Austin is just getting over a bout of the flu so he hung back some. Anthony's calf has been pretty tight since Saturday's races so he and Justin went 3.5 with me. Tonight was good... Training has been much more enjoyable the last few days. I still need more sleep.

AM - Ran 5 easy before work. 

PM - Had planned another 5 but I fell asleep and couldn't get myself up till the morning. Guess I really needed it.

Slept for 10 hours last night and it was a m a z i n g!!!!!

Finally dragged myself out of bed and went to Richland High again for my 4-mile tempo. The volume of workouts this week seemsto have gotten to me a little and I stopped after 3200m (10:31) to stretch out, as I felt very tight and was having to push hard to maintain pace. Very tight in the quads and hammies. So took a couple minutes to stretch and then finished the last 3200m in 10:13 feeling much more smooth and relaxed. I'm now questioning the studies that say stretching beforehand hurts performance. It probably doesn't take into account pre-performance muscle fatigue. 68 final lap, trying to make that final kick an instinctive habit.

Splits:

5:15

5:16

2-3 min break

5:09

5:04 

Afterwards I swung over to Desert Hills to run with Austin and Alan for an easy 7 (added 3 to make it 10). Took it easy and messed around here and there. Also wore a Garmin for the first time in awhile, looks like my easy pace has improved to 6:40ish. Cool stuff.