Step by step, mile by mile

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.