Step by step, mile by mile

AM - shakeout 

PM - a little 5k pacing workout with Kenny. 6x600m at 5k pace + 2x300m with 200m rest. I wanted 5k pace for the 600's so 1:52.5. Ran 1:51.3, 1:52.3, 1:52.3, 1:52.3, 1:52.3, and 1:47.2. First 300m I ran 43.2, but second one I got some major side cramps and ran 49. The 600's felt good, I had just woken up and hadn't eaten for about 12 or 13 hours and wasn't well hydrating so it was good stuff. 

AM - 5. I felt good so I just opened up my stride and went a bit quicker for the first 4 miles, if I had the mile mark right it was 5:42 pace(I only used a timer). I stopped after 4 to pet a horse that came up to me, then ran the last mile back to the car a bit easier. There are so many gnats on that trail in the PM so I'll measure it precisely tomorrow morning, but I honestly think it might have been more than 4 miles fast. Either way a good effort, nothing too hard. I'll make sure to take these next couple runs at an easy effort.

PM - 3. I got out but turned around and it started hailing and raining something terrible. All headwind. Luckily I was wearing an athletic shirt so I was able to cover my face completely with it and see through. Glad because my chest and legs felt like they were being torn to shreds. It was brutal.

5 supposedly easy miles I got a bit excited on once I realized I felt good. Same route as yesterday starting out at 6:07 for the first mile and 5:45 for the last one(5:53 pace). I measured what I did yesterday and found out what I thought was 4 miles was actually 4.1, so it was really 5:32 pace for the first 4 miles so eat tricks naysayers(craik). After I finished the 5 on the trail I drove to the track, I was going to do 8x200 but only did 4 since my easy run wasn't as slow as I imagined. Did 30.0, 29.5, 28.9, and didn't time the last one and did it on the field to practice U turns for the road race. Last run with any sign of effort before the (hopefully) 15 minute samba on Friday. Happy with the run, + I got all my miles in that I wanted to do today.

My entire 9 hour shift last night was sweeping a parking lot. Was in bed from 7:40AM-9PM. Extremely sore when I woke up, just everywhere.

Very easy pre race stuff, did 200m strides on the road into the headwind, only timed #2(29.1). Hopefully gonna knock down that 5k PR tomorrow by a good bit if the legs feel good.

AM - shakeout getting a feel for the course. It's different than last year, but only in the sense that the starting point was the halfway mark last time. Did 4x200m strides after that felt good, tried to make them controlled but the slowest one was 4:42 pace, whoops. Hope I feel this good tonight, it's been a long while since I raced.

PM - DNF. Went out too quick, felt flat from the gun. Did 400,300,200,150 after in 66, 49, 31, 21. Wanted to do more but I had to work. Really surprised the stuff hit the fan like that. I think it was a long time coming with training honestly. No long runs and barely any stuff longer than 1000m means a bad time in a longer race. Back to the lab. Would never forgive myself if I didn't congratulate Kenny on taking down Kedric and I! Glad to see my training partner have his time to shine.

I slept for about 14 hours. Still pretty confounded about yesterday, I think I'll take a down week next week to recuperate mind body and soul.