Step by step, mile by mile

AM - 3 on the treadmill at 9.0 mph

AM2 - tempo on sandy. 3 mile w/u, 5 miles in 26:54(5:27, 5:29, 5:24, 5:23, 5:09). c/d for 11. tough run, it was muddy up there and had a few moments where i nearly went flying from losing my footing. luckily i never lose

noon - weights at the gym. had a knot in my right calf since the treadmill this morning, could tell during the tempo i wasn't doing it any favors but i didn't think it was serious. going to the gym i thought it'd prevent any leg exercises, but biking for a bit had me try and calf honestly felt like it loosened up the more weights i did. did 3 supersets of squats + box jumps, dumbbell lunges + scissor jumps, and farmers walk + step-hops. also some upper body and core. 

AM - 3 on the treadmill at 9.0 mph. right calf felt very tight as soon as i got off the belt, i'll see if a couple hours of rest has it feeling good enough for that second AM run. might just start doing these shakeouts on the roads; something about how treadmill running isn't exactly running and forcing myself on one as soon as i wake up, i don't think my legs like it much 

PM - 5 on mural, like 6:45 pace. ethan was running there and asked i join him and some UA runner(not gonna pretend i remember his name lol. less me being conceited and more having the memory of a goldfish. it's a miracle i still remember my blog password after 6 years). anyway the first 4 with them was like 7-flat pace then once they dipped i stretched the legs out a bit with a 5:58 last mile that felt very easy 

AM - bit over 4 on sokol, 6:04 pace. first real cold run of the fall, and i really really wasn't ready for it in my attire or mentality. mostly attire though. sweats i started in had me overheating fast and as soon as i shed those for shorts and a t shirt i could feel myself getting sick. should have split the difference with track pants and a long sleeve shirt. oh well, at least i can do the second run sooner

also the D in DOMS was relevant yesterday as i didn't feel that sore. the OMS were in full effect this morning

also also GO BRAVES! WORLD SERIES CHAMPIONS! rest in piss you will not be missed trashtros

AM - 3 on hilton, 6:30 pace i think. all i remember is it was cold and raining

PM - 4 on mural, 6:00 pace. first mile with ethan than once he dropped off sped up a little. last 3 miles in 17:30. felt good!

AM - 4 on hilton, 6:07 pace. cold!

AM - 3 on the treadmill @ 9.0 mph

AM2 - 4 mile w/u, set of 400, 300, 200 in 62.0, 47.2, 31.2. 3 min jog after the 400 and 2 min jog after the 300. a little disappointed i didn't drop the pace after the 400 but 62-flat isn't bad for very little speedwork the last few years. need to be able to run under 60 so i can tell myself i'm not washed

AM - 3 on the treadmill at 9.0 mph

AM2 - 10 on mural, 5:52 pace. daylight savings meant i could start the run an hour earlier than usual, but in retrospect probably should have just waited the extra hour because it was very frigid out. got to finish the run before 7am though, so silver lining. legs finally warmed up after 6 so closed with the last 4 miles in 5:42, 5:39, 5:39, 5:28. 

AM - 3-mile shakeout at hilton, 6:41 pace. dark and cold, something about it being like my ex-girlfriend. right ankle has been bugging since yesterday but felt like it loosened up during the run. if it feels good in a few hours then it's a hilly fartlek on the docate.

AM - 2 on hilton, 6:39 pace. must have triggered some peroneal tendonitis in my right ankle during the fast 10 on sunday, once again should have waited a couple hours for the grass to not be so soggy and provide better footing. oh well, it let me get a shakeout in this morning without giving me too much hell and i got some KT tape for it that hopefully helps alleviate it quick.

AM2 - 3-mile lunch run on sokol, 5:58 pace. had a couple of steps where my ankle felt iffy, but also a lot where i thought i'd feel it but it felt fine. i'd say that's a net positive, every other time i've dealt with this it's impossible to run on it without being bothered by it every step of the way. next run i'll drive up to sandy, i think a break from all the grass running might help the ankles

AM - 4 on hilton, 6:29 pace. felt pretty good! ankle wasn't 100% but closer than yesterday. 

AM2 - 2 on sandy. got about a mile in and it quickly dawned on me i'd made a mistake and my ankle couldn't survive an hour on the trails, so i turned around and shuffled back; sun position had my running form visible in my shadow, and it looked quite wimpy jogging back. might have been okay if i didn't double this morning but guess i learned the lesson... for the immediate future. 40-minute drive round-trip to sandy, what a waste 

AM - 4 easy on the road up from sokol, 6:27 pace. ankle felt not 100% but pretty close; typing this in the evening it hasn't bothered me much since so fingers crossed i'll be back to normal at some point over the next couple days 

AM - 5 on the treadmill at 9.0 mph. think my ankle felt normal again... hopefully a second run today will serve as proof

AM2 - 5 on hilton, 5:54 pace. hilton loop is quite unforgiving on the ankles but after last week i didn't want to do a long drive just to bail immediately. ankle ended up holding together, hallelujah. legs felt a little shocked with the quick turnover but aerobically felt like it was still comfortable even with a week mostly off

AM - 3 on the treadmill at 9.0

noon - 3 on hilton, 5:44 pace

5 on sokol, 5:54 pace

AM - 3 on hilton, 5:51 pace. left calf was tightening up towards the end.

AM2 - started a fartlek workout on sandy, but my calf started tightening up again so i bailed. got in 2 x 3' hard with 1' easy recovery, ended up around 4:50 pace for the 3's. not bad for all the hills. wish i could have kept it going but i got greedy on the shakeout🤦 no more AM doubles(he said, knowing he'll probably do it again within the week)

5 on sokol, 6:50 pace

lost entry. i know i ran though

5 on mural, 6:10 pace

AM - 3 on the treadmill at 9.0 mph

AM2 - 8 on sandy, no watch. watch charger broke, or the watch itself broke(chicken or the egg). either way it's dead and not charging so took it a little easier than usual with no pace to roose me. 

AM - 3 on the treadmill at 9.0

AM2 - 10 on sandy, no watch. normally i can't run more than 15 minutes with sweats on without overheating, but it was below freezing in town and even colder out in the forest, so today it worked out. i was wearing a tank under the hoodie though, for whatever that's worth

lost entry. i know i ran though

AM - 3 at the gym at 9.0

AM - 3 on the treadmill, 9.0

AM - 3 on the treadmill in 20-flat, also known as 9.0 mph. thanksgiving day i woke up at 1am to fit a run in before a day-long drive to visit family, haven't been able to sleep in past 2am the 3 nights since. it sucks. thank god for 24/7 gyms. need new pegs expeditiously! 

AM2 - 10 on mural, 5:48 pace. second-fastest 10-miler to date, and felt significantly easier than the PR i ran about a month ago despite only being about 20 seconds behind it. it's been nothing but mediocre 30-mile weeks since then so it's kind of surprising.

AM - dynamics and strides on the turf + 3 on hilton, 6:04 pace. felt like i got robbed just a little: i think i would have either ran a bit faster or a bit longer if i hadn't overdressed. oh well, it's just a shakeout anyway. i think.

AM2 - 4 w/u, 3 miles in 15:36(5:09, 5:15, 5:12), c/d for 12.

solid one. goal was to get under 15:45 so i'm happy i got that with room to spare. like i said yesterday, i've lost some fitness the last few weeks so these past two mornings were a great way to shake off the rust... assuming i didn't overdo it. i think i'm okay.

AM - turf warmups + 3 on hilton, 6:05 pace. got worried at the end because two cop SUVS were parked behind my car(i've been harassed for running here at the "wrong times"), but the officer was cool and fine with me running there, just wasn't sure if my car was abandoned. felt a bit tired at the start from yesterday but better by the end.

AM2 - 11 on sokol, 6:10 pace. first 5 i was cold, underdressed, and still reeling a bit from yesterday, but after that my legs loosened up and i ended up running the last 6 in 35 minutes. miles are starting to add up, both in feeling stronger and more tired