get that hardhat on

9 miles around trails. Got back and did .5 of strides.

2 miles of warmup. Workout was 3x1600m with 2:00 rest (100m jog at some point during rest), 4x400 w/1:30 rest. 1600s were 4:58, 4:58, 4:56. 400s were 69,69,69,65. It was still fairly windy on the last 200m of every lap but it was bearable. Cooled down for 2 miles.

Easy 9 mile run today down wanamaker and in the trails. Got back to the fields and did 4 short strides for .2.

Warmup 1.5. Workout: 2400m mile tempo (7:29) w/5:00 rest with 400m jog during, 1600m tempo (4:59) w/4 min rest, 4x400m (68, 69, 63, 64) w/1:30 rest. Cooled down for 2.

9 easy miles in the morning at Gov Mansion. Started by the ponds and went through the rail road loop until the exit for the neighborhood came up. Took the roads to Gage Park and ran around there for awhile. Looped back through the neighborhoods to the cars and went to Panera afterwards.

15 mile long run. Started from home and ran to the school where I met up with the boys and did 7 more with them.

Ran 2 miles of warmup before fartlek in the trails: 3x(3min up, 2min up, 1min up) with 1:00 jog and 1:00 walk in between. I went pretty hard and kept the pace consistent throughout. I think I ended up going 5 or a little more during the workout. 2 mile cooldown for 9.

No practice because of rain so me and a few of the boys went over to Shunga and ran. We started out with a loop on the muddy BMX park. When we finished each of my shoes weighed at least 5 pounds. After we cleaned the mud off we ran through the neighborhoods and down the path. Eventually everyone turned around so I went around Washburn U and back to the cars for 9.

1.5 mile warmup today. Last year we did a 3200m on this day and I ran a 10:42. This year's workout was 1x3200m, 1x1600m, 2x800m. I ran 9:52 for the 32, 4:54 for the 16, and 2:25 and 2:22 for the 800s. Everything felt good and my legs felt fresh throughout the whole thing. 5 min rest between 32 and 16. Same between 16 and the first 800. 3:30 between the two 800s. Cooled down 2 in the trails and then ran a half mile barefoot on the turf. Rolled out with my Roll Recovery roller device when I got home. S/O to Ben for his 3200m PR (even after being sick for the past week)!

8 miles easy around 420 hills and environmental lab. Did a mile on the turf.

2 miles of warmup. Workout was at T-West with Pierce. We tried to get onto the Seaman track but it was locked and their were maintenance crews out and about. By the time we got to T-West in was 9:10 and we had both been up without food for like 3 hours. We did 8x600m with 200 jog. Times aren't worth mentioning but we felt loosened up by the end from our workout Wednesday. Cooled down for 2 miles and then got changed before heading down to Pittsburg to watch the DII National meet with Ben.

9 miles at crestview with a few of the boys.

10 miles with pierce in the rain. Went through gage and around hummer before heading back to my house.

​2 mile warmup through lab. Changed shoes and stretched out on the turf. Workout was 2x1600m (w/5:00 rest),  1/2 mile jog, 4x400m (w/400m jog), 4x200m strides (w/100m jog, 100m walk). It was hot and humid (88%) so before we started we drenched ourselves in cold water. 1600s were 4:48 and 4:49, 400s were 71,68,68,69, and 200s were 31-33. I could tell that I was pretty dehydrated so I'm going to drink some pickle juice later. Cooled down 2 miles in the trails with Tom.

10 miles easy with Thomas.

2 miles of warmup. Workout: 3x1000m w/3:00 rest, 6x400m w/2:00 rest, 5x200m w/jog 100m, walk 100m rest. 1000s were 3:00, 2:59, 2:58. 400s were 67, 67, 67, 67, 65, 65. 200s were 30, 32, 31, 30, 30. 2 miles of cooldown in the trails.

8 miles easy on the roads. Got back and did a mile barefoot on the turf with 4 strides at the end. Today was Polo Thursday.

2 miles warmup. It was windy and cold today. Workout was 10x300m w/100m walk rest, 10x200m w/ half jog, half walk across the field. 300s were 48-49 for the first 5 (with number 2 being a 50 second ) and 47 for the last 5 (with number 10 being 46 seconds). 200s were 29-32 (average of low 31). Cooled down for 2.

Ran down Shunga for 5 miles with Ben today before turning around. Neither of us had gone out past 3 so it was cool to see what the trail had to offer. Like yesterday it was breezy but luckily the trail ran perpendicular to the wind so we didn't have to fight it. Once we returned we did 0.5 of short stride/jog repeats. My new shoes are feeling great.

Had a great service today at the Church of the Sunday Long Run. Ran 7 through the trails at the school followed by 8 on the way home. Ran with Pierce for the first 8. 7:03 average pace for 15.11.

First practice after spring break. Started off with 2 miles of warmup in the trails. Once us two-milers got back to the track we changed shoes and admired the swarm of custom tank top wearing Long D Crew runners putting in work. First part of the workout was 2x(3min up, 2min up, 1min up) w/ 1min jog, 1min walk in between each up-tempo piece. I covered 3.57 for that in the trails and got back to the track for 6x300m. It was windy the first and last 60m of each rep but it wasn't terrible. Times were 48, 48, 49 (some sprinter jumped into lane one), 48, 48, 46. Cooled down for 2 miles.

Easy 8 in the trails today. Did 0.5 of tabata on the turf afterwards.

Started with 1.4 miles of warmup before switching shoes. Jogged out to the nearest roundabout on Wanamaker and stretched out a little bit. Workout was 2xMile on the sidewalk w/5:00 standing rest, 2 mile jog back to track, 4x200m. The first mile was 4:47 and felt good. The next rep involved going up two hills but the last quarter mile was a steady downhill. My time for that mile was 4:35. Once we got back to the track we did our 200s. Times were 30, 29, 28, and 28. Changed back into my trainers and cooled down for 2 in the trails. I did a little bit of core when I got home after enjoying a bowl of Dinosaur Egg Oatmeal.

8.2 of recovery in the trails with the boys. Got back to the track and slipped off my shoes for 6 strides and some jogging to get to 9.

1.5 miles of warmup. Got back, got into my spikes and did some stretches. Workout was 1x3200m, 2x400m. For the 32 I went out in 69 and came through the 800 in 2:20, right on pace. On the back curve while I  was weaving through other people somebody jumped in front of me (as expected haha). That little incident cost me a few seconds from picking up the pace and just messing up my cadence. Anyways, went through the 1200 in 3:33 and the mile in 4:45. It started to get really windy on the back straight and first curve and my next few laps were like 75s but I came through the 3k in 9:05 and finished in 9:40.8. Afterwards we jogged a lap and then I jogged back to the fieldhouse to change into my flats (like .3 miles of jogging). 400s were 68 and 64. 4.2 miles of cooldown got me to 8.5 for the day. 

The 32 went ok... I wanted to be at least in the 30s but I got a little distracted during the last mile. Still happy to see my work paying off and I'm hoping to hit a sweet time in our first meet next week.

8 easy miles around gage with Ben and Crazy Legs (not the one on this blog, a guy on our team).

10 miles with Pierce when I got home from Wichita (like 7:30 pm). Did a big loop around sherwood. It was a blast since it was dark for like 2/3rds of the run. Average pace was 6:43. 

1.5 warmup. Workout was 4x800m (w/3:30 rest), 4x400m (w/2:30 rest). It was nice and windy for the last 150 of each rep. 800s were 2:22, 2:19, 2:19, 2:17. 400s were 65, 64, 65, 64. 2.5 miles of cooldown.

Did 8 easy in the trails today with Ben and Pierce. 1 mile of barefoot jogging on the turf afterwards. We also had core this morning.

Premeet. Warmed up and did 4x400m in 75-79. Jogged around until I got to 6.

Home meet today. It was extremely windy (especially towards the end). Warmed up 2 miles before the 1600m and got stretched out. Went out in front because nobody got out fast (even though I was expecting this one kid to). Ran the first lap in 64 and felt pretty good. Nobody was pressuring me so I kept that effort on the second lap but the wind played its part. I came through the 800 in 2:16 or so and knew it wasn't going to be fast. I pushed a little bit anyways as we came through and made a little gap. I kept a constant pace for the next two laps. On the last curve I glanced back and saw Pierce a couple of meteres behind me but he had a nice gap between him and 3rd. I ran it in and won with a 4:37. Cooled down for 1 mile on the turf.

For the deuce I warmed up for 1.2. It was crazy windy. For the first mile I just sat behind the leader. We came through 1600 in 5:15. As soon as we passed I picked it up and ran a 70 for the 5th lap, making an 8 second gap on 2nd. Finished the 2nd mile in 4:58 so 10:13. Cooled down for like .1 because I had to get ready for the Long-D 4x4.

To warm up for the most important race of the evening we practiced handoffs and did some buildups. Nathan took it out and got us into 4th, behind our varsity, T-High, and HP. Hef got the baton and passed the HP guy because he ran fast and because the guy ran in lane 8 until the last 100m. I kept us in third but I was feeling pretty sore. Pierce ran a 53 to close, getting us to a 3:47. That 4 second PR is letting us recieve our first ever Long-D 4x4 medals. Cooled down for 1.3.

It was a good time. I was a little disappointed that it was so windy because I wanted to go for some fast times. This Friday will be my chance to do so since the wind is only supposed to be 5mph.