I am one with the levee and the levee with me

4 easy

10 easy

6 easy. I had a workout penciled in, but I'm still crazy sore from Friday. Giving it another day.

5k pace day. Calves are still super sore from last week's work, so I wanted a low volume, low stress day with a little quality.

3 sets of 800/400/200 (400/200/200 rests) @ what my best guess of 5k pace is

2:36, 78, 39

2:39, 79, 40

2:37, 76, 38

Ran it in my old Brooks spikes. Probably went a little faster than true 5k pace, but I didn't feel particularly stressed so mission accomplished.

4 easy. Slept in this morning and just trying to avoid a 0.

10 easy

4 x 1600m @ tempo pace w/ 200m jog rest (5:36, 5:39, 5:40, 5:39)

4 x 200m @ mile pace w/ 200m jog rest (34.5, 33.9, 33.7, 33.5)

First big jump in tempo pace I've seen so far. Encouraging. The 5k pace stuff earlier this week actually felt close to 5k pace, so I figured I'd target 5:40s and see how it felt. All was done with a heel strike except the last 800 of the last rep. Form was suffering and needed a change to keep on pace.

Weighed in at 153.8 afterwards.