Step by step, mile by mile

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.