Step by step, mile by mile

4 mile WU. 2x200 in 28.4, 30.3. 200, 150 in 29.5, 22.x. 2x150 in 21.x, 22.x. 30s jog in between repeats, 3-4 min between sets. Took a few minutes to tell myself to suck it up and stop running slow and did 7x200m in 27.9-28.3. CD for 12.

Felt really tired and slow at the beginning. 30 second "rest" is really painful right now. Was disappointed with those, but I guess it's the first time I've really enforced a timed recovery. 200's after were good. Very consistent. I made sure to start out fast, keep a pretty constant speed, and maintain form. #5 I didn't hit the lap in time so I'm assuming it was in the range on that one. Strength, stretching, and core after. I need it.

Easy run between physics and the accompanying 5 hours of homework.

Working on my top speed for the last time for a while, or at least a workout that's only sprinting. 4 mile WU. 150m in 19.7. 300m in 37.99(my watch must have gone off early or something. While I do believe I went sub 40, I don't think I held WR 800m pace for a 300m. 150m in 18.8. 200m in 26.2. Wore my sprint spikes, and they felt good. Legs felt really good after, not tired at all. Very windy out, which made it hard to go all out. Strides and CD for 12. Strength core and stretching after.

Very hilly long run. Ran the first 7 with Ethan, but the hills were hard for me because I had a workout yesterday(Ethan didn't). He's already gone sub 9 in the 3k so S/O to him. After 7 I ran loops at the park until Ethan showed up. Strides after. ~6:50 avg pace.

My shorts chaffed really badly yesterday and I didn't want to irritate that any further. I did go for a ~2 mile walk to compensate 

I did an LT workout today. 4 miles WU. 150, 200, 150 in 21.4, 29.0, 21.8. Those felt really easy. Then 4x1200m all in 4:01 w/ 400m jog. I think every 400m split on all 4 were identical. It was really humid out which was hard. ~3 min rest then 100, 150, 200 in 13.3, 20.8, 28.3. I def could have gone faster, but the shoes I wore have insoles in them that only fill about half the shoe, so the other half was tearing up my feet when I ran on my toes. All in all good stuff. I don't like tempo stuff but I'm happy I survived. Grabbed some rice and Gatorade at the dining hall then strength, core, and stretching.

7 miles in the torrential downpour. I highly advocate not retiring a pair of old running shoes for instances like this. It was pretty fun to be up to my ankles in water for a good portion of the run. I wouldn't be surprised if the pace were closer to 6 flat than anything else.

4 miles WU. 2x150m strides in 21.5, 20.1. 250, 300, 350, 400, 450, 500, and back down the ladder. Mile pace for everything. Times went 40, 48, 55, 64, 71, 80, 73, 64, 56, 48, 39. Avg pace for everything with decimals is 4:16 pace, which is exactly what I was aiming for. Finished w/ 2x150, 1x200 in 20.9, 20.5, 27.1. CD for 15.

Hard stuff today. On pace for 7 of the repeats, fast on 3, slow on one. That 500 was pretty fun. My strength stuff is paying off because even though I was really tired by the end, I kept the pace and my form never broke down. I'm glad I finished this workout, it's a benchmark and means I'm fit. Strength, stretching, core after.

7 miles pretty fast. Core and stretching after. I felt fine on the run, except some congestion. Afterwards I got hit with some random waves of nausea. I think I tweaked my back yesterday lifting.

For the past few years I've annually come down with an awful sickness in track season. Junior year it hit a couple weeks before region and ruined any shot I had at state. Senior year it hit in indoor and lasted for around a month and ruined that season. So when I felt myself coming down with something last night I decided I would nip it in the bud early. 2 mile walk to public for tea.

Ran to the rec center and lifted for about 20 minutes. My lungs hurt and I was coughing so I took the bus home. Legs were hurting after that. I thought it would be because I lifted hard, but it's more likely that I'm weak. I'm going insane not being able to run.

lifted around 2 PM. At around 8PM I decided to suck it up and go run. Went pretty well. 10 min WU, 3x~300m hill sprints walking down for recovery. CD for five. 48 for all three. Cough was really bad when I lifted, not awful on the warmup, and I didn't even notice it on the sprints. Sprints definitely hurt. I ate spicy food and drank pop maybe thirty minutes before the run so that stunk, but man I'm glad I was able to be active today. The sickness is fading.

4x400 in 85, 80, 75, 70. 3x150 coming through the 100 in low 13's. Yesterday was the workout to tell me I still have my speed. Today was the workout to tell me I lost all my aerobic fitness. Those 400's hurt. That means I'm gonna these next couple weeks will be rife with tempo runs and doubles. This next month is gonna be one heck of a grind, but I'm glad to be back.

3 mile shakeout later. 80 degrees out. That's probably why my heart rate was elevated, and not being out of shape.

River walk in the torrential downpour. Only saw one other person, Antibahs Kosgei(Kenyan, 28 min 10k guy, all-American). It felt nice to know I'm not the only person grinding out here alone. And we were running at about the same pace too. Probably 6:40's.

Shakeout a couple hours later on the RW again. Saw that there were 1/4 mile marks, so I decided to do a couple fast in 69. They included sharp turns, rolling hills, and wet asphalt with scarce traction, so I couldn't really get going, but it was an effort. Faster than yesterday's 400's but a couple seconds.

2 mile WU, 3x400, 1x300m on the river walk trail. Hills and humidity made for hell. I went 70, 71, 70, 47. Wanted to do more but I could feel the wheels falling off on number 4 so I decided to stop at 300. I definitely felt the upage in miles this morning, and I felt flat on the run too. 

3 miles shakeout. Felt good. 2 outside, then it started to rain so I did the last mile on the treadmill, starting at 6:50 pace and working down to 4:50. Lifted after. I'm definitely gonna be sore from that stuff.

5 around noon. Pushed the pace a little. Hot out!

Shakeout w/ some strides a couple hours later. Probably gained 100ft in elevation on the last stride.

2 more miles later. Wasn't planning on it but wanted to refresh my mind between spells of homework. Did my core!

Very warm and windy today for my first real workout in almost 3 weeks. 20x200, with the first 9 at 32 seconds with 100/200m rest, the next 7 at 30 w/ 200/300m rest, and the last 4 I just tried to survive. Averaged 32.3 on the first 9, 30.4 on the next 7, and 28.2 on the last ones. Last 200 was a 27.5 which I was happy with because I was really starting to feel the lactic acid. This workout would have been hard before my sickness when I was in pretty good shape, so I'm really happy I survived this.

Shakeout at around 7 w/ some strides at the end. Felt good. Hard strength and core session after. Great day for getting stronger.

Relaxing 7 miles around noon. Felt good! I think I laced my right shoe too tightly yesterday because the top of it hurt, but felt better throughout the run. Felt like I could have gone for another 7.

3 miles w/ strides.

My legs just felt like lead today, probs from not running for 10 days then doing 70 miles on my first week back. 150, 250, 200 in 19.8, 35.9, 26.9. Then 2x150m in mid 21 w/ 44 sec rest in between. Then a 200m on the fields in 32 and some stairs. I need my strength back soon!

3 mile shakeout + strides. Felt better than this AM. Weights, core, and stretching after.

Slept in so just one run today because I want to get ahead in HW. Four uphill strides at the end(200m). Decided to use the watch on the third one. Hit a mid 28 which was pretty good, I'm sure I went quicker than normal for it. Last 7 days were 80 miles so that's pretty good. Planning out training and these next three weeks are gonna be a crazy grind, but if I survive I'll be much better for it. Excited!

Did my core!

3 miles shakeout around noon. Was supposed to be the WU for my workout but I had a lot of wicked side stitches. I'll try the workout tonight, and make sure to hydrate well until then.

Oh man oh man. 2 mile WU. 2 mile tempo in 10:36, 4x800 in 2:24 on all of them. 3 min rest between everything. At least 85 degrees. I could literally wring sweat out of my hair like a wet towel. CD for 12. I HATE tempos so I had to dig really deep for this one. Wanted to hit 2xmile in 4:50 but I didn't think the 2 mile part would go that well and it tired me out a little so 800's instead. Very happy w/ the effort for only having been running for 9 days now. Just happy to get the tempo out of the way so I can do some fast stuff. Lifting, core, stretching after.