Step by step, mile by mile

AM - 5-mile w/u on mural + turf routine, then drove to the gym because it was somehow the most favorable place for a middle-of-the-night workout considering the wind and lack of visibility, plus my ankles/knees have been a bit off from those two faster hilton runs last week. i don't know how i used to run 30 miles a day and have 20 or more of them come off that .75 mile loop, it's favorable in theory but anything faster than a jog it just kills me nowadays. something about the bends.

anyway the workout was 6 x half-mile at 0.5 incline in 2:24 w/ 2' rec shuffling around the gym, plus the 20-30" it took to ramp the treadmill back to 12.5 mph. found out the treadmills at my gym don't go any higher than that speed, i wager very few members have dared find that out and lived to tell the tale. felt like it got a little easier as i went on, if not that at least not harder. those last 30 seconds were nothing but praying i didn't stumble and go flying across the gym for all 6 though.

AM2 - lower weights n core n sauna

PM - 6 on hilton, 6:24 pace. remember this morning where i said running hilton was bad for my knees/hips? yeah me either. in all seriousness it rained heavy all day until 4 when i set out for the run, so my options were drive 30+ minutes to run gravel trails, hit the dreadmill again, or hilton. even if 6 miles of asphalt after a morning workout and lift had me terrified it went pretty alright. felt like the longer i went the more my stride adjusted to the more compact surface, and the more comfortable they were able to get. been a long time since i got a nice easy run in at hilton, the bends are a lot more kind on the ankles/knees/hips when you aren't trying to tell yourself 5:50 splits are reasonable to try to hit for basically every mile on every run lol. also got some steeplechase work in with all the puddle hopping i was doing! a 10k steeple, dear god

AM - 7 miles on sokol, 6:22 pace. was trapped in my worst hell of running conditions: being cold enough out with a strong enough windchill that i couldn't strip off my sweats, but also was way too hot in the sweats, to the point where it was clearly anchoring the pace down. should have just waited another 45 minutes to run, i have the time considering i got extremely lucky with my class registration and don't have to be on uni until 11am. will note for future runs, i hope.

that aside, legs felt pretty good considering i threw a lot at them yesterday. quads ached a bit, but that's it. talk to me tomorrow to see if i really avoided the wrath of DOMS, though

PM - 5 on hilton just past noon, 6:09 pace. absurdly windy. felt like i've mentioned the wind every entry so far this year

AM - 6 on sokol, 6:13 pace

AM - 6 on sokol, 5:59 pace

PM - 3 on hilton, 5:53 pace. got like 3 hours of recovery between runs oops

AM - 10 on sokol, 5:58 pace. mentally something's been off ever since the workout sunday, every mile has just been a slog(physically i've been fine. didn't even end up taking a hit from the first lower body weight session in months later that morning). desperately needed a relaxed hour or so at a decent clip to get my mentals re-aligned, and i'm very happy to have gotten that in this morning

PM - turf routine

AM - 5 w/u on mural including the turf routine, then drove to the gym for a 3-mile tempo on the treadmill in 15:47(11.4 mph). c/d for 10. 

pretty decent, nothing spectacular. was hoping for the first 3 to go exactly how they did and close with a 5:10 for what i'm 90% sure would've been my first sub-21 4-miler, but got caught lackin from treating aerobic exercise the past business week as nothing more than funny business(pun also considered: "business week, more like business weak"). tragic. i'm hoping to get some fast short track intervals sunday afternoon but we got some very rough storms hitting us from like noon today to noon tomorrow and the wind is supposed to be like 20 mph+ all day sunday. could substitute for some hill sprints(in theory a steep enough hill would block the wind)... we'll play it by ear.

AM2 - 4 on mural just before noon, 5:57 pace. did NOT want a treadmill double today so ended up only getting about 5 hours recovery between runs so i could get back on a grass loop before the storms flood it. knew it'd be easy to strain something by getting too excited with the pace but 5:57 felt pretty lax. not a jog, but you know. wasn't keeled over immediately after with the hands on the knees or anything. the "prostate exam run" as we in the know call it. did cut it a mile or two shorter than i would have had it been an evening mural run though.

PM - upper weights n core n sauna

song of the day is back! today it's "what's the difference" by dr. dre