Step by step, mile by mile

AM - 5

PM - 5 after work. tired legs but felt good to shake some life into them. ready to crush some mileage

sotd: no one is ever going to want me - corey giles. discovered this 2011 gem of an album the other day and oh boy am i in love. it's like "yellow house" by grizzly bear meets "doolittle" by the pixies sonically, with the darkly potent lyrics of "closer" by NiN, with just a touch of the ambient genius of william basinski's disintegration loops on top. def would have cracked my top 10 albums of the decade list last year if i'd found it sooner

AM - 5. slept in and woke up at 6:45, since it'll be another few weeks before it's cool enough to run between 9am-6pm that's it for the AM

PM - 15. had some stomach issues as i went on but overall felt okay.

AM - 5-mile shakeout

AM2 - 10. just felt really tired; didn't get much sleep last night. watch died towards the end but i'm sure the pace was slow.

AM - 8. decided to add base workouts in a little early so took yesterday off to reset the legs, so to speak. put in a modicum of effort to find out what my non-jogging easy pace is, which came out to about 7-flat, which is around what i was expecting

PM - 12. ran the first 6 miles at the same effort/pace as this morning, then eased up the latter half to let the legs breathe for tomorrow's workout. i don't really know what to call the pace, going off heart rate it's where the high end of easy and low end of aerobic meet, but closer to easy. i'll call it fit pace until i think of something cooler

AM - 5 shakeout. threw in some effortless surges the last 2 miles just to loosen up the legs.

AM2 - 4 mile w/u, 8 x 200m flat in 34, 33, 34, 32, 32, 33, 32, 32, mile jog to the hill, 8 x 200m hill in 48, 45, 44, 45, 45, 45, 43, 43. 200m recovery jog back to start after every repeat. CD for 13.

ran this at Sandy because it has some crazy hills(>8% slope on the one i ran). i'm naming this hill after my ex jamajah because it's gonna make a man out of me. being a remote country road it isn't a place to run super fast, and i'm pretty sure the 200m's are actually a few meters long, but i'm happy with it.

PM - 12, fit pace first 4 miles. felt really strong, especially in the first 7. next week i'll probably just do 7 instead of 12 on workout days. one of my best 30-mile days ever!

sotd: alberto balsalm - aphex twin

AM - 5 very easy.  counting mileage weeks from sunday-saturday this marks the only time outside of that 13-week 100+ mile streak i've ran 4 straight triple-digit weeks. they've all had quality stretches, but i've yet to have a week where i'm on the ball all 7 days. hopefully, that's what this next week will be.

sotd: you ain't coming back - zeal and ardor