Step by step, mile by mile

Hard one today. Lewis didn't wake up until 11 so I had to run this in midday. Wasn't too hot, but very bright. Did 7 miles at 6:22 pace(watch didn't connect until 3 miles in, so the 6:22 pace was only for the last 4 miles), then 4x200m in 28.2, 27.9, 27.5, 27.8, then cooled down some and did a 100m on the grass pretending to start a cross country race in 18.2, then a 100m pretending to finish a race in 14.9. That last 100m felt SO easy. 200's were hard. I told myself to do them controlled, so I was going fast, but not sprinting. I've read that if you're going to do year round speed, you can't be going all out. So I was basically telling myself "you've already used up a lot of your energy, so now do some 200m's fast, but using as little as energy as possible", so I was treading a fine line of going as fast as I can without really pushing it. While sprinting is good, I can't run a 25 second last 200m in a race. But, if I work on controlled "sprinting", I think it will be more beneficial. So the purpose today was to tire myself out, and then try to go fast, but have it be controlled. It was pretty sweet that I'm already running around what I was for 200's last season, and they feel a lot more controlled! Hopefully I can work on speed endurance and run some 55 second 400's later in the year. Good start to the week! Cooled down some more, then Lewis picked me up and I cooled down for 12 for the day around the neighborhood. My 8 year old cousin is coming to see me today so I'll def get some cross training in throwing him around. Will do core later too.

AM - 5 as soon as I woke up + some sweet core and strength I got by throwing a tire swing and catching it as it came back. No PM run, in flying to see my family today which is going to take forever. If I'm not running late I might walk instead of taking the terminal though.

AM - 5. Might be the longest I've gone without stopping yet for a crosswalk or to catch my breath, even on Sunday I had to find a bathroom during the aerobic part. Hard to shake some life into the legs after a long day of travel.

PM - 8 miles, breaking my longest run without stopping set this morning. Measured a mile of it in the middle because my watch is low on power and I forgot my charger and want it for tomorrow's workout. That one was 6:35, which felt pretty consistent with the run. Just overall a great run, hitting the trails felt SO good and I felt like I could go on forever. Left calf hurt for maybe a minute or two in the middle but worked itself out. Put my legs in the hot tub after and I'm about to roll out.

2 mile shakeout running back from my 8 year sister's school.

Mile WU, 1000m in 2:43, 5 miles, 600 in 1:40 for 4:23 for the mile(1600m). Wow. How did that come out of like four 40 mile weeks? The k was great but I paced badly. Hit the first 400m in 61 and slowed down a lot. I did that on the roads, so I ran 5 miles to the cinder trails. It was downhill there, but I forgot how technical it is. I eased back a ton so I wouldn't break an ankle. Exactly one year ago today I failed to even break 5 in the 1600m so anything is possible.

Another 2 mile shakeout picking up my sister from school. About to stretch and ice. Not going to do too many miles these next few days, and they'll probably be 8 min miles. I say that like I'm controlling myself, but truth is I probably will be too tired to go any faster. 14 HOUR drive to Utah tomorrow.

The drive up was awful. I woke up at 2AM to leave, and my left leg hated me for it. It was super tight in the knee/hamstring area, so I made sure to stretch a ton every time we stopped. Got my first altitude run in today, 5 miles jogging on Gov. Legs felt good during it. Iced after but I forgot how cold it was so I only put my calves and below in. Glad to be home. Even if Kedric is here.

AM - 3. Hills hurt a lot more at elevation, and I live in the highest neighborhood in Vernal. Tried to ice bath in the creek after. It's an acquired feel. I couldn't do it for more than 30 seconds, but I'm sure once it gets hotter and I get the plank back up so I can ice as soon as I finish most runs it'll be tolerable.

PM - 5 on the trails with strides. First run at McCoy, oh man. It's way out in the desert and all they have is super technical single trails so I grinded it out. Iced after, actually managed to get in up to my knees for around ten minutes. Strides felt great.

AM - 2.5 easy.

PM - 4 miles easy + 4 hard strides(200m) in 28.2, then I didn't time the others because the watch I'm using(my dad's ancient marathon watch) wasn't being accurate/wouldn't display time. Did drills after, those burned.