Step by step, mile by mile

AM - thought I could just come down to 1000ft and run 3 flat kilometers like it was nothing, but I forgot how TERRIBLE humidity is. Did 3:04, 3:01, but by this point I was starting to feel overheated and had family stuff so called it there. Humidity sucks. Normally I think I could have gone on but had to go to the bathroom bad and my body just didn't wake up that quickly. 6:06 avg pace for the run

PM - run and swim

AM - off.

PM - 3 hilly miles, 3x(3x300m) w/ 100m recovery between repeats on sets #1 and #2, 3 minutes rest after #7 and #8, and 400m recovery between sets, ending with another 3 hilly miles. Ran 54, 55, 51 for set 1, 51, 49, 49 for set two, and 45.5, 45.1, and 41.2 on set three. Very windy out. Felt fine, for the most part, I think I was able to balance the scales of not pushing too hard and overheating in the humidity well, but man that last one hurt. Just went hard, and collapsed and gasped for air in the fetal position for a good two or 3 minutes after. I think I definitely could have run a 40-low in spikes. I wanted to be fit enough to run 54-second 400's in workouts by the time Christmas break came around, and that last 300 would have been a 54 if sustained another 100m(being that I was in road flats, I find that reasonable). Since my speed is where I wanted it to be in 4-5 months if training went perfectly, I'm extremely happy, because that means I'll just have to sustain or barely get faster on my short speed, which means I can focus on my weakness, strength. I'm going to start getting back down to the low 150's/high 140's for my weight. I'm 17x lbs now, and I think by dropping 25 pounds I could be a lot better off for it(I got in the 130's last year, which was pretty crazy for a 6'0 guy. However I only achieved that through running 100+ miles per week for multiple consecutive weeks and eating maybe 1500 calories a day, so I think that was a bit too much).

AM - 3 mile shakeout in the rain before driving back down to university.

PM - broke my damn foot

PM - 3. Foot got pretty uncomfortable from a tighter toe box on the shoes, and not taking my ibuprofen for my foot. A quick synopsis of what happened, I was doing the stretch where one holds their heel against their rear, and I whipped my foot down and kicked a toilet head-on. The pinky toe sustained most of the trauma. The first couple days I was sure it was broken, the pain was excruciating, but by the day it's feeling better so it might just be a serious jam. Maybe I'll try doing some of my easy runs barefoot on the soccer fields and see if it feels better. On a side note, today was my first day back on my own. It's always a little scary at first(my closest family member is 6 hours away) but I'm sure I'll be fine.

AM - 3. Didn't get out until 11 and it was very hot(mid 90's and humid). Gotta start doing my first runs earlier.

PM - 4 at 5, where it was even hotter than the former run. Capped it off with 3x400m going 40, 30 for the 200m's. First two I'd hit the first 200 a little quick and run a 31 last 200, but the last one I was able to hit the splits. Good to know I can switch paces pretty hard, now I just need to be able to do 4600m and then cap it off with that(hopefully faster than 40 for the first 200).

What a terrible world championships for likeable guys this year. Bolt loses one race and DNF's the other, Farah dethroned by a doped up ethiopian, Jager comes in as the heavy favorite and places worse than he did last year when he wasn't, Centro dead last, WVN losing, the list goes on and on. With one men's open race left, I'm calling it now, Kenyan sweep(Manangoi, Kiprop, Cheruiyot)