I am one with the levee and the levee with me

AM - Richland trail loop this morning. Feeling pretty good, knees seem to be doing better after icing and taking a couple easy days last week.

PM - Added 6 easy. 

AM - 10 easy through the farmlands.

Padden ladder workout today. We run this on our home XC course, reps of 3k, 2k, 3x1k, 2k w/ about 2:00 rest.

Reps went as follows: 9:52, 6:18, 3:09, 3:04, 3:13 (uphill), 6:17.

Compared to last year: 3k - 10:18 / 3:00 rest

2k - 6:17 / 2:00 rest

1k - 3:05 / 2:00 rest

1k - 3:03 / 2:00 rest

1k - 3:10 (uphill) / 2:00 rest

2k - 6:08 

Today I felt incredible, which was nice after last week was so miserably difficult. I'm also pleased to see that my times were very comparable to last year, even with the first rep so much faster. I should do a much better job peaking for nationals this time around. 

Overall average mile pace this year of 5:07 compared to 5:09 last year. I guess this one was the better workout. And I felt so controlled. 

Knees were feeling a little funny, took the day off.

PM 1 - 12 easy. Strides x 8.

AM - Ran a tempo today with the guys who aren't racing Sundodger tomorrow. 7.8 miles total, 3 laps around Lake Padden, starting in roughly 6:00 pace the first loop and dropping to 5:30 second loop and 5:25ish last loop. I felt really smooth and controlled, even over the rolling hills. I can tell I still need some hill work, but my legs are coming around.