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.

9 miles of easy running in the trails. After 9, got on turf for .6 of strides and jogging. 10 minutes of stretching.

Warmed up for 2.5. Workout was 4 mile tempo in the trails (22:31). It was extremely windy and yesterday's rain had me jumping over the lab's newly acquired creeks left and right. After a few minutes my shoes were both drenched and covered in mud. Still got the job done although nicer conditions would have been preferred. Cooled down for 2.63 for 9.13 total.

Easy 9 miles around trails and around a "Fair" road loop. Got back to the track for half of a mile of strides/jogging.

Warmed up in the trails for 2.2 miles. Switched shoes for a 6.3 mile tempo in 35:28 (5:37 pace). Felt good the entire time, except for when I going up this giant hill. Afterwards I got back into my trainers and cooled down 2.

Forgot exactly what I did this day and my watch's history got deleted but I know it was at least 9 miles of easy running.

Started at the school and met up with Thomas after 6. Got 3 more before doing .5 of strides and another 4 minutes of jogging. Ended up with 10.1. 

Warmed up for 15 minutes (a little more than 2 miles) before heading straight into a fartlek workout: 16x(30s up, 1:00 down). The 30s reps were around 30-33 second 200m pace. Cooled down to 9.

Easy 9.1 miles on nearby roads, solo.

No running. Recovering from mouth surgery.

No running today either.

First day back... easy run.

10 easy miles before driving to Colorado.

In Boulder: 2 mile warmup. Went to a local highschool track for my workout; 5x1600m w/30s rest (5:16, 5:30, 5:40, 5:40, 5:40). It was really windy and the altitude was noticeable. I started out too fast and felt it halfway through the second rep. 2 miles of cooldown around a disc-golf course.

Started out with 6 miles of brutal mountain running... it took me 10 more minutes than usual at an easy pace. Finished up with 3 miles back to the condo. I didn't know which trails to take so I would wander around until I found someone who looked like what they were doing. I would then proceed to follow them from afar. It was a good move as I ran some pretty cool trails.

Got done with college visit and started a little late... Was going to do tempo 200s on a track so I did a 3.5 mile warmup over there. When I arrived I found the school's football team practicing and didn't want to deal with them hopping onto lane one and other possible problems (since it was their track). So, I decided to do 1:00 up tempo (5:25 pace), 1:00 down for 3 miles. Finished it up with a mile cooldown.

Recovery run on the roads with Ben and Pierce. Did some short strides on the turf afterwards.

2 miles of warmup. Windy day: 1x3200 tempo (10:00), 3 minutes rest, 8x400 (73,73,73,72,72,72,72,73) w/1:00 rest in between). 2 miles of cooldown. Workout felt good and the wind was very prominent on the home stretch.

9 miles of recovery in the environmental lab. .5 of strides afterwards

2 mile warmup. Team wanted to do a practice DMR for pre-season standing. For 1200, 400, 800, 1600 we went 3:20, 53, 2:08, 4:33 for 10:54. We definitely have lots of room to improve but for a solo effort with moderate winds for 200m of each lap it wasn't a bad time. I ran the 1600. Afterwards me and P did 8x400 (79, 79, 78, 79, 74, 74, 73, 71) and a 4 mile cooldown.

9.5 miles solo before going to a team-bonding activity cookout thing. Went out around Washburn and through the surrounding neighborhoods.

14.25 mile long run at the #churchofthesundaylongrun. Met up with Pierce after 4.5. Ran out to the HS from my place and then back to Pierce's.

After our team building activity I warmed up for 2 miles. Once back I switched shoes for 5x1600 w/30s rest (5:20, 5:17, 5:13, 5:10, 5:02). I felt very in control during the 16s and my breathing was casual. Finished up with 2.1 of cooldown.

9 miles of easy running followed by .25 of strides.

2.25 miles of warmup. It was really windy (from the north-west) so I prompted for 200s starting from the top of the north curve. 24x200m w/200m jog in between. Average 200m was 35. The workout took 25:03 to complete. Afterwards I cooled down for 2 miles in the trails.

Easy 9.5 with Ben before hitting up the turf, where I did .6 of strides. Going to do some upper body and abs here in a few...

Warmed up for 2.5. Workout was 6x800 w/400m jog rest (2:23, 2:24, 2:24, 2:26, 2:27, 2:23). I woke up in the morning with a sore throat and was a little tired all day. After the 800s I did 8 100m strides and cooled down for 2 miles.

9 miles around Gage and the world-famous zoo while Luke biked next to me. The weather was really nice and there were a bunch of people out.

Easy 9 miles around school grounds and roads. Got back to the field and jogged barefoot for .63 while talking to an eigth grader from the middle school. 4 strides for .4.

am: 4 miles out and back

pm: First day of track practice: 2 miles of warmup, 8x400 w/2:30 rest (65, 67, 67, 66, 65, 66, 65, 64). I felt good and the times weren't that bad considering it was brutally windy (and has been the last two weeks). I felt ready to go after about 1 minute of rest so I think I'm in good aerobic condition. Cooled down for 2 miles.

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.

Did an easy 6 miles of jogging as recovery from yesterday. After dinner I ran 3 more to get to 9.

Warmed up for 2 miles. Workout was 2x2mile (w/800m jog after) on the roads, 4x200m. 2 miles were rough since, yet again, it was windy. First one was 10:38 and second was 10:48. On the track and without wind they probably would have been 10:20s. 200s were 32, 31, 31, 29. 2 miles of cooldown for 10.

First day off in a long time. Wasn't planning on it but I got back late from fishing and I figured I'd get more from resting than running late. 

Good workout today. Started with 2 miles of warmup. Workout was 4x800m (w/3:30 rest), 4x400m (w/2:30 rest). 800s were 2:16, 2:16, 2:15, 2:14 and 400s were 67, 66, 66, 64. 2 miles of cooldown.

8 miles easy today with 4 strides at the end.

2 miles of warmup. 4x300m, 6x200m workout. 300s were in 46, 47, 45, 45 and 200s were in 30, 29, 29, 29, 29, 28. I felt smooth and relaxed during each rep. 2 miles of cooldown.

1 mile warmup. 4x400m premeet. 4 miles of cooldown.

Olathe Invite today. I jogged a mile at the beginning of the meet to loosen up. We thought the wind was going to die down from earlier in the day and it did, but it was still blowing steady. 2 miles of warmup before the race and stretches. First lap was a 69 and I was in 5th... plan was to stick behind the guys who went out fast for a lap or two. Coming through the 800 I got into the lead. Came through the mile in 4:48. I felt good throughout the whole thing but my stomach was uneasy. Won with 9:46 and an 18 second lead. Cooled down a mile on the turf.

7 easy miles... tired from staying up late and probs going to be tired staying up late tonight at prom. 

8 easy miles again with Pierce. I was tired again today but I got a good amount of sleep so hopefully by the middle of the week I'll be back in sync with my sleep cycle.

1 mile of warmup today. Workout was 4x800 w/3:30 rest, 2x400m w/2:30 rest, 2x200m w/jog halfway walk halfway across the turf to the opposite corner. I was still pretty wornout from the weekend. 8s were in 2:18, 2:18, 2:17, 2:15, 4s were 65, 64 and 2s were both in 29. Cooled down for 2 miles and stretched out a little bit.

Felt really good today. I think I'm finally back on my sleep routine. 10 miles around the roads and on the trails with 4 strides to finish it off. 

2 miles of warmup today in the trails. Workout was 5x600m w/3:00 rest, 4x400m w/2:30 rest. 600s were all right around 1:43 and 400s were 66, 65, 64, 63. It felt pretty good and we worked on staying relaxed during the reps. 2 miles of cooldown before heading over to watch our jv boys do work at their meet.

AM: Core workout with the team... did some squats that made me pretty sore.

2 miles of warmup and then 4x400m premeet in 73-76. 2 miles of cooldown. Got some new shoes... Adidas Boston Boosts.

Barrier Breakers today... 3200 was the first distance event at the meet (at like 5:00). I warmed up for 2 miles and got stretched out. In the race there was a pack of 4 up front. Went 71 for the first lap and 75 for the next so we picked it up the effort and came through the mile in 4:50. On the sixth lap there was a 3m gap between the front two and me and this other guy. I had a chance to make a move and get behind them but I didn't take it... :/. They ended up splitting off a little in the last 700m. I ended up in 4th in 9:37. I wish I would have made that move. Cooled down for a mile.

The 1600 had 2 heats of girls and 4 heats of guys. My race started around 9:30. After the 32 I drank a cup of coffee to perk myself up. During the girls race I warmed up for a mile on the turf and switched shoes. Me and some of the other guys in my race were talking and we decided that we would pack run and go for sub 4:30 and take our attention off of these two guys who were going for sub 4:20 since they were both fresh. In our group we ran a 66 first lap and came through the 800 at 2:16. We picked it up a little and ran a 68 next lap. In our pre-race discussion we agreed that if we had anything left in our legs to just go with it on the last lap. Coming around the first curve I was in third within our pack (where I was the entirety of the race beforehand) and on the inside. I felt really good and started to roll but this east kid got on the outside and blocked my path. I hit the brakes for a second and moved outside. I also knew my boys who were running 1 and 2 in our group wanted to kick so as we came into the back straight I took off and got into the lead. At the 200 mark I took a few strides to recollect myself and then dipped back into my kick. As I came to the home stretch I got passed by the guy who got me in the 32 kick but that was ok because I was having a blast and I knew that he must have been flying. I ended up 4th with a 4:27 so a 63 last lap. Both of the guys leading our pack ended up with 4:28s which rocks. Cooled down a mile on the turf with them and watched the 4x4s where our guys did work and got 2nd. S/0 to them for all running 52s after some nice 800 PRs and S/0 to Ben for his mile PR and nasty kick.

10 miles easy with Ben along shunga.

10 miles with Thomas through G. Park. Felt really good.

Warmed up 2 miles. Workout was 1x1200m w/4:30 rest, 2x800 w/3:30 rest, 4x400m w/2:30 rest. 1200 was 3:29, 800s were both 2:14, and 400s were 66, 65, 67, 64. The pacing on the 1200 and 800s felt very manageable (for this weekend). Cooled down 2.25 to get to 7.

8 miles along Wanamaker. I would have jogged a mile on the turf but I was already late to an appoinment.

2 miles of warmup. Had to get the workout done before the home meet started. 8x200m w/half jog half walk across the field, 5x1min up/1min jog/1min walk around the school. 200s were 30, 30, 30, 30, 29, 29, 29, 29. Cooled down for 2 miles and watched the meet.

Premeet easy day. Warmup for 1.5. 4x400. Cooldown for 1.5. Stretching afterwards

KU Relays today! We got to the track around 10:30 and my race was at 1:10. At 12:15 I went down and checked in. I warmed up for 1.5 instead of 2 because I wanted to be sure I was ready to go on time. Did drills on the warmup track and switched into my spikes.

Got out in the middle of the pack but picked my way through. Came through the first lap in 73 and first 800 in 2:29. After we saw that we started picking it up. 68 for the next lap and 4:49/4:50 for the first mile. A group of 5 of us started to break away after the fifth lap. Coming through the 6th lap I was in 3rd and with 600 to go there was a move made by the eventual winner where he slightly cut me off on the inside... no big deal though as he had been getting his heels clipped most of the race. At the same time another guy moved around us and caught up to the leader. I ran a 63 last lap to finish 4th in 9:25.12, making my splits 4:50 and 4:35. The race felt awesome and it was a blast! Cooled down for .5 because I had the DMR in a little more than an hour and I wanted to get into the shade.

The DMR didn't go so well... I guess I wasn't recovered enough from the 32 and I ended up splitting a 4:40. It also had gotten pretty hot outside since the 32 so that didn't help. We ended up getting 9th so we still got medals though. Cooled down for 2 on the soccer field and watched the other races.

KU Relays 1600 today... I was feeling good but also nervous because of how I did in the DMR yesterday. Warmed up for 2 miles and got ready. As the gun went off my entire field took off and I died. It was brutal. Afterwards I couldn't cool down because our team dipped out as soon as I got back to our area in the stands. However, we went swimming that night and played some pool volleyball so I got stretched out from that. 

4 miles of easy, easy running with Ben and Pierce. I went to the doctor today and found out that I have had acute bronchitis for a few weeks- which I thought was just a cough caused by my allergies. I'm now on antibiotics.

Recovering this week from my bronchitis and planning on running 4x8 and 8 at our meet on Friday so today was just an easy day. 8 miles solo around the Fairlawn loop.

8 easy miles with Ben.

2 miles of warmup. Workout was 2x1200m relaxed, 2x300m, 4x200m. 1200s were both 2:29, 300s were 48, 46, and 200s were 29, 29, 29, 28. I was happy with the 1200s because I thought I was going a lot slower than what I was. Hopefully I can hold that pace for 3200m here in a few weeks. I feel pretty recovered. 2 miles of cooldown.

Premeet today. 2 miles of warmup, 4x400m (76, 75, 74, 73), 2 miles of cooldown. I'm pretty excited to run some 800s tomorrow.

Shawnee Heights meet today. We showed up and it was sprinkling. We warmed up for a mile and changed into our spikes. I was leading off. As I toed the line I looked around and saw that there were only three other teams, with one of them being our B-team. Anyways, the gun went off and I moved into first. I wasn't quite sure of the pace I was running because there wasn't anyone around me, I didn't have a watch, and I haven't ran and 8 in forever. I came around the 300 and heard 46 so I pushed a little and came through 400 in 61. The next 200m consisted of rain bombarding my eyes and heavy wind pushing me back. On the curve I pushed a little and then kicked it in. 2:04 was my split but I know I can do a lot better. We ended up winning with a 8:26 and set the meet record by 29 seconds. I cooled down for 1.37 and watched the mile before the meet got cancelled. When we got back to the school the sun came out... The Long-D crew then went back to Pierce's and had a smash bros tourney.

8 miles easy with my boy JK.

10 miles on shunga accompanied by Crazy Legs on his bike. Got through 5 in 29:50 and cooled it so I could be ready for my workout tomorrow.

I haven't blogged for awhile and I don't recall all of my workouts so I'm just going to log my races. However, many of my workouts have involved 800s, 400s, 300s, and 200s recently. Anyways, this week was our city week. I started out with the lead leg of the 4x8 after a mile warmup. My plan was to sit on this 2-flat guy for the first lap and then push the second but when I got to the line I discovered he wasn't running. So... I sat on his team's other guy for the first lap (61.5) and then made a move and ran another 61.5. The rest of my boys stretched the lead and we won the race. Cooled down a mile and got in the shade. Later I warmed up for the 3200 with a mile jog and stretches. My plan was to run 70s consistently but coming through the homestretch of the first lap "noticed" the wind and felt a little tired. I ended up leading for 5 laps and then luckily my boy JK moved up so I stuck behind him for the next few. At the 400 I kicked and ended up with a 64 last lap which brought me to the win. I wasn't happy with the time but I just wasn't feeling it today. Mile cooldown on the turf.

League meet today. Warmed up 1.5 for the 1600. I went out in 62 (b/c Pierce ran a 59 first lap). Cooled off for the next two and then kicked it in from the 400 for a 4:24 second place. S/0 to Pierce though for his nice win, PR (4:21), and deadly opening laps. I cooled down for a mile before resting and warming up for a mile later. Before the 32 I was talking to my boy JK (from last week) and he said he wanted to break 9:30 and I told him I didn't want to lead. He decided to go for it anyways so I just stuck behind him. We came through the mile in ~4:49. With 500 to go I pushed ahead and kicked with 400 left. I ended up winning with 9:33. Mile cooldown.

Regionals today. In KS our state qualifiers are those who get top 4 places at each regional. In the 1600 I got third with a 4:30 and in the 3200 I got 2nd in 9:48. The plan wasn't to win but to qualify with easier efforts. S/0 to all of our qualifiers! I'm pumped for state next week!

Easy 5.5 miles with JK.

First run back after a weeklong break in Boulder with my boys! Run was a lonely 6 miles on shunga. I started off easy and my knees felt good after a few miles. I ended up with a 6:51 average pace so not too bad.

8 miles by myself starting at gov mansion. Ran the big loop twice and then hit up the neighborhood and gage park. 7:01 pace.

7 miles with Rex at shunga. Pumped to see what he'll do next year.

9 miles at gov mansion. Ran first 3 with JK and then the next one with Ty. Finished off last 5 through gage park.

7 miles with Rex, Llama, and Highlighter around sherwood. It was nice and toasty

6 mile easy

7 miles with llama at shunga

9.5 (Watch said) on some single tracks at gov mansion with Jacob, Tom, and Vick. It was a poor decision to let Jacob lead as he crushed every uphill we encountered. Got some french toast afterwards and played some water polo.

7.3 on shunga today

6.4 easy around gage with JK for the first 3.4

Got my wisdom teeth out today. Gonna take a few days off. Training has been going great so far!

Another day off... I'm going to run on saturday.

No run cause wisdom teeth recovery

6 miles tonight with Pierce. It was my first run since I got my wisdom teeth pulled. Went aroudn 9 so it was dark out.

4 at night alone

5 miles on shunga with thomas and JK. My mouth is starting to feel a lot better.

6 miles at gov mansion with Thomas... crazy humid.

8 miles on Shunga with Tom, JK, and Ty. It was a lot cooler this morning but it's supposed to be 100 for most of the day. Everything is feeling good. Strides after

5 miles easy at the school. Strides after.

6 on shunga. Ran with Bryce J_klemz and Tom.

10 miles through gov mansion hills and heat. The last 6 were... unpleasant. It was super humid and we rushed the hills hard on the way back.

Off day (as scheduled). Tore up some flooring for a few hours so I worked on my blister game. Later I threw down in some 21.

7 around gov mansion with Tom. It was super foggy (like 100 ft visibility) which was awesome. Strides after

6 rainy miles at gage park with Tom, JK, and Ty.

Ran on shunga today with Tom, Pierce, and Simon. T'was a good time. It's gonna be 80 degrees all week which is completely wizard.

5 miles on shunga with the boys

10 miles at gov mansion with Tom

16 miles along shunga for this week's long run. 6:53 average pace starting with a 7:30 and ending with a 6:09.

​8 miles with drills before and strides afterwards

Workout Monday. 20 min/ 3 mile warmup to the hills. Workout was 10x60s hill fartlek with jog down recovery. It went well. Cooled down back to my car to get 9.12 miles for the day.

4 went down in the PM

12 mile medium long run

8 in the AM and 4 in the PM

Workout 6 miles @ 6:05 pace

AM: 8 PM: 4. Started running my PM runs around 4 instead of later and it actually feels fine, not too hot.

15 mile long run. Signed up for the annual Sunflower State games 5k with my boys which takes place in the neighborhoods around a nearby lake. So I got to the lake early and warmed up for 10 miles @ 6:40 pace before swapping shoes and running the 5k @ 6:20 pace. Got back and reswapped shoes for a 2 mile "cooldown" ending of my long run. Got some cinnamon roll french toast afterwards.

5 easy miles

3 mile warmup into two sets of 3x3min up tempo, 3min run. Tempo segments were progressively faster and rest runs were @ 6:50 pace. It felt good but it the humidity was real. Cooled down to 10 miles.

9 in the AM and 4 in the PM.

8 in the AM and 4 in the PM

3 miles of warmup into 3x5min tempo, 5 min run. Cooled down to 10

9 miles easy

Long Run: a 17-mile trek at 7:01 pace loaded with hills and uncomfortable weather. Felt pretty good but need to hydrate more. The hills slowed pace from my usual long run pace.

7 miles easy.

AM: 3 miles of warmup into 6x 2min uphill tempo, jog down. The hill I was running was a steady, manageable incline for the first 1:30 of each rep but turned into a 50 degree deathtrap from there. Cooled down to 10.

PM: First day of being a camp counselor at one of the city's high school's XC Camp. Drove out there after my run and hung out with the campers before running 5 miles with them (and doing drills).

Woke up and left for a 13 mile run but as I finished my first of two planned loops I decided to break it into a double run because I was feeling extremely tired. At camp yesterday we had a full day of activities and were in the blazing sun for 8 hours and I guess it took its toll. Finished with 8.

PM: Finished the 5 needed and did strides. Got in plenty of other activity while at camp.

AM: 8 with Tom on Shunga

PM: 4 at camp

AM: 8 miles steady state @ 6:15. First 4 went good but I had a huge stomach ache. At 6 I had to stop in a local establishment and solve the problem. I was out of the groove and I was feeling tired so my next two were 6:45 pace.

PM: On the last day of camp the campers do a 3 mile race. I wasn't planning on taking part in it but b/c my morning run should've been better I figured I'd easily tempo the run (plus it was shortened to 2 miles which was perfect). I ran 10:46 which wasn't taxing but did make me feel a little more at ease with myself. Also, I didn't bring my shoes so I just borrowed some that were, luckily, in my size.

8 easy with Tom

16 mile long run with Tom starting from the school, looping around Burlingame to 29th St, and heading back down Fairlawn (after cruising down Shunga for a mile).

AM: 4, PM: 8

3 miles of warmup. Workout was a fartlek of 2 sets of 4x(3min on, 3min easy running). Paces were good and it was a blast because it rained the whole time. 3 miles of cool down.

AM: 9, PM: 4

10 miles

3 miles of warmup. 5 mile tempo starting in 5:32 and ending in 5:32. The 3 miles between were also ~5:32 so 5:32 average pace. 3 miles of cooldown but not at 5:32.

AM: 8, PM: 4

AM: 14 mile long run @ 6:57 with Thomas.

PM: .5 mile warmup. The 2016 Blue Jeans Meet kicked off at 8:30, starting with the men's mile. I started off in 4th behind Pierce, Michael and Simon. Came through 200 @ 35 and as Pierce started to move up I followed. I came through the first lap in 69/70 and 800 in 2:21. From there I started reeling in Pierce (who had like a 5m lead). 1200 in 3:32. At the bell/cap gun I floored it and moved around Pierce to take the lead. As I passed him at the 300 mark he floored it as well and we battled for the lead for the next 100. For the last curve he dropped back a little and I made a huge surge, knowing that he has a nasty kick (which he always does). With 80m to go I heard him start making his move and as he reached me I gave it everything I had, managing to hold on for 30m before he pulled away and snagged the victory, running 4:36 to my 4:37. I was pretty pumped about breaking 4:40 for the Blue Jeans Mile b/c that's been one of my short term goals for a while. I also made the finals in the 9m dash and my relay team won the 4x9m. After the award ceremony I cooled down .5.

6 miles. Only got 2 done in the morning because a massive storm rolled in and the lightning was too close for a few hours. Ran the remaining 4 later.

3 miles of warmup. Workout was 12x1 minute hill repeats, jog down. Pace for the uphill reps started ~5:25 and ended around 5:05. Cooled down to 10.

AM: 8, PM: 4

9 miles with Tom and Jamorgatron in LFK

Long run with Thomas and Brenner

Day Off

8 am- 6x800 workout with 2min standing rest (2:27 average). Left for CO today. 4 when I got to Boulder.

11 mile medium-long run in Golden. Ran up South Table and did the trails up there.

8 in the AM on Mags with Mason and his friends. 4 in the PM along Boulder Creek.

Workout at some pond loop near Denver. 2x10min tempo with 5min jog in between. I was supposed to run 5:40 pace for the first one and 5:25 pace for the second one but since I was the only freshman I joined the other guys for their order- 5:25, 5:40, 5:10 (I didn't do the 5:10 rep). The first rep went good with a average pace of 5:21 as did the second with a 5:40 ap. Cooled down while everyone else did the last rep and then jogged their cooldown with them. 12 miles total.

8 easy 

First long run in CO. Met the guys up at Gold Hill for a 17 mile loop. The first 10 miles were a continuous incline that took us 2200 ft up this mountain. We then had 2 miles of rolling hills before 5 miles of insane downhill. I was very dehydrated and sleep deprived but I'm catching up and feeling alot better.