Step by step, mile by mile

AM - 4 on sokol, 6:15 pace. put off the run until 9:30 and found out the hard way that's probably not gonna be an option again until september, barring another cold front. got to 4 before the heat cramps broke me. looks like it's that time of the year where the alarms go from absurdly early to ludicrously early.

AM - 12 x 400m w/ 200m jogging recovery in 60". w/u and c/d for 12. was already a mile into the cooldown by 6:30am so suffice to say i woke up early for this one.

splits: 72, 71, 72, 70, 68, 71, 70, 72, 71, 72, 72

average of 71.6. good session. i'd like to do 16 or 20 400's when the cycle brings this workout back around in the future, but given that i haven't done much running on the track i didn't want to throw too many turns on the ankles/knees too fast. never really done this workout before, i really liked it. felt like one of those workouts you can't fake.

PM - 5 on mural, 6:09 pace. 5:48 last mile.

AM - 3 miles on sokol, 6:10 pace. might do another long run tonight, depends on if i can handle the heat and if my legs are recovered from yesterday(mainly the former)

AM - 3 on sokol, 6:26 pace. won't mince words; felt god-awful. it's either the humidity or karma for putting off training yesterday. hopefully the latter, since i'm giving the long run another shot tonight. it's gonna be hot, and it's gonna be hell. luckily i have an addictive personality and i'm definitely fiending for the euphoria i got from the LR last week

PM - 7 miles on mural, 5:58 pace. did everything possible to offset the heat and it still won in the end. it's a damn shame, those last couple miles i was really starting to relax and get into it. just couldn't get through the chest cramps. it's supposed to rain tomorrow night so i might give this week's long run one more shot tomorrow if the incoming storm means slightly cooler conditions. 

AM - 5 on sokol, 5:53 pace. couldn't run in the AM yesterday and my knee got pretty sore for the rest of the day, so took the day off. usually the run right after an off day i feel lethargic, but the legs felt absolutely juiced. first 4 miles in 5:42, 6:02, 5:51, and 5:35 with some decent hills, then remembered i took yesterday off for a reason and ran an easier 5th mile then drove home. knee felt fine at least, and i have the peace of mind to get something slower and longer tomorrow knowing i did something faster today.

3 on sokol, 6:13 pace. forgot which pegs i wore