get that hardhat on

Starting at Crestview, ran 22 minutes towards school and ran 20:30 back. Hence, ran 42:30. Easy day instead of long run because I was super sore from B-Ball practice.

9  miles around environmental lab with Ben and then finished it off with .8 miles of barefoot strides.

2 miles of warmup in the lab.

Workout (on track):

1 x 3200m tempo (85% effort)- 9:55, went through mile in 4:59 as planned and then sped up just a little bit. 3 minutes recovery.

8 x 400m @ 69,70,70,70,70,70,70,69 with 2 minutes recovery.

8 x 100m strides @ 15s a piece

4 mile cooldown out and back. =10.5 miles

9 miles of recovery. Quite a few hills.

2.5 mile warmup.

Workout: 5x1600 at moderate tempo with 30s rest (5:20, 5:19, 5:18, 5:19, 5:17).

2 mile cooldown.

Gearing up for an indoor meet on a 300m track in January. Looking for an 8:55 or better 3k. I might do the mile too but its before the 3k so I'll probably just do the mile at a later meet. I'm not going to be doing any fast intervals, I'll just be sticking to tempos and thresholds until then.

Got 9.1 miles in the environmental lab with Ben before we got to the track. We slipped off our shoes and got a mile of stride/jog cycles before cooling down for .9. 11 for the day.

Ran for an hour along shunga by myself. Got distracted by my solitude so I ended up running like 6:20 average pace. When I ran by the skate park I was reminded several times to "eat beef" by the local skaters. Then I cashed a check and went home to eat a sandwich.