get that hardhat on

A.M. 6 Miles with Thomas at school.

P.M. 5 Miles with Thomas at shunga.

Workout in presence of Thomas. He did some 800 stuff so I was going to do some 1600s at a hard effort but there was snow on the track from the turf to lane 6 on the first curve so I did one and wasn't feeling too good and ended up running 5:04, although I was running an extra 10m or so each lap. I then did some 400s and finished off with some 200s. Went on a 30 minute cooldown to get some mileage.

1 mile warmup. 8.01 miles of steady-state running at 5:51 pace (46:51). Was planning on going 10 but had to chase a squirrel into Luke's house as I passed by after 8. 1 mile cooldown adds to 10.

7 miles around the lake with Pod and L.T. in 47 minutes. It was great to talk to them. Hopefully more runs with them in the future.

2 miles of warmup. 4 mile tempo (usual route) with wind on the way back. Splits where approx. 5:54, 5:04, 5:16, 5:42 and 2 second turn-around for 22:00. Not the best-executed split management but it'll do. 2 miles of cooldown.

Warmup half mile with the whole squad before 10 mile run out and back down 61st. Took 1:07.53. Afterwards I got a haircut and got there 10 minutes late. Miles before style.

It was foggy and overcast today but there wasn't any wind. Thus, it was the perfect day for a workout. Started with 2 miles of warmup. Workout was 10x400m with 1:00 rest. Goal pace was 68 per rep and ended up with average of 67 (69, 68, 66, 67, 67, 68, 67, 67, 67, 67). It wasn't too strenuous and was a good little session before the indoor meet on Saturday. Finished off with a mile cooldown after waiting for Thomas' hands to warm up. Since we were soaking and freezing after the mile we parted ways and I went home to get 20 minutes of stationary biking in for the remainder of my cooldown (13.2 km).

2 mile warmup. 4x400m premeet and 2 miles of easy cooldown. Wet, rainy, and cold. The trails were a mess.

Indoor meet at Pitt State. Went pretty good and was a blast to run on the new 300m track.

15 minutes/2 mile warmup

1 mile: 4:31

15 minutes/2 mile cooldown

12 minutes warmup

3k: 9:14

6 minutes cooldown

Easy 9 miles with Pierce. Looped around the lake.

.5 mile warmup to the lake with the whole Long-D crew before 9 miles with the Pierce, Ben_CC, and Justice south of the school. Got back to the track and stretched before a measley 1 lap of strides. It was pretty cold as the sun had just set so we went home.

Warmed up for 3 miles. 5-mile tempo on road-loop. Not sure of time as I forgot to save it in my watch but I believe it was 28:40 or so. 1 mile cooldown.

Warmed up for half a mile before stretching. Proceeded to embark on a chill 10 miles.

Warmed up for 2 miles. 5x1600 @ 5:16, 5:16, 5:13, 5:11, 5:05 with 30 seconds rest. 2 miles of cooldown for 9 total.

8 miles around the environmental lab. Easy day.

T-A Half Marathon today. Used it as a long run and had a blast talking to the guys from other schools. 1:29.25

-2 windchill. Went to the gym and ran 7 on the treadmill.

11 easy today. Started at Gage and went through the Gov Mansion trails, out to the movie theater, and back with Ben.

Got a mile of running with the boys before heading home for a 25:15 (20km) bike session and a 10 minute (6km) cooldown on the same bike. It was snowing heavily and the ground was too icy to get a tempo in. Thus, I went with the bike.

3.5 mile warmup in the lab. 4 mile tempo in 21:59 (5:30, 5:30, 5:29, 5:26 plus 4 seconds of turn-around time since it was slick). Not a bad tempo for running on snow with the exception on two ice-patches. 2 mile cooldown in the lab for 9.5.

9 miles in the lab as the snow fell. Couldn't get great footing but it was still a good time.

9 miles with Pierce and Ben on the snow-covered trails. Took a little longer than usual because of the snow but we got it all in.

Got to the school and did 1.4 in the trails. Decided it was too cold and windy to get a quality workout (also, the only lane we shoveled was occupied by this elderly-woman who walks and sings to herself) so went to the gym. Once there I got in a 2 mile warmup followed by 2x2mile tempos with a half-mile jog as recovery (10:29, 10:26). 2.1 miles of cooldown to get to 10 for the day.

10 miles on roads around Sherwood, starting from the school. 1 mile of stride/jogging. 1 mile of cooldown.

Warmed up for 4 miles. Changed shoes for a 6 mile fartlek (3mins up, 2mins down) in the trails (35:23). Wasn't too streinious but it was very windy and the ground was pretty wet. 2.45 miles of cooldown. I wasn't planning on going so far but my warmup was long and then I snagged an extra 1.5 with Ben on his cooldown.

10.25 miles around the trails and the roads with Ben. It was pretty nice out and it's supposed to be 50 tomorrow. 'Twas a good time.

2 miles of warmup. On track: 16x400m with 200m jog (72,75,72,69,71,71,71,72,72,72,73,73,73,73,72,70). Total time was 33:26. It felt pretty good. 4 40-m strides and 2 miles of cooldown for 10 total (I know 1600m is not 1 mile but I made up for it by running in lane 2 for most of the 200m jogs and adding the strides into my mileage).

Easy 9.6 around the school area.

3 miles of warmup. 10x400m w/1:00 rest (70, 68, 67, 67, 67, 68, 67, 68, 66, 66). 2 miles of cooldown in the trails.

8 miles of shakeout around the trails (including some strides on the turf) to prepare for the meet tomorrow.

Jogged 1.6 for a warmup and 1 for cooldown afterwards. In my heat I was seeded 1 so they put me in the inside of lane 1 (for whatever reason). As the gun went off, our entire group, positioned in a waterfall formation on a 200m track, suddenly cut into lane 1. Thus, I dropped to the back and moved around the outside. I ended up sitting behind two guys and when the bell lap came around I gunned it and caught one but fell short of the other. It was still an enjoyable experience but the setup was not up to par.

3k: 9:05. Ran consistent laps and ended up going from 12th to 3rd by the end. Felt really good and it was a blast to run it on the 200m track. Warmed up a mile and cooled for a mile. All of the Lond-D crew had a good day.