Step by step, mile by mile

AM - off. didn't run before work because i woke up to the most wicked charlie horse of my life in my left calf. looking back, probably could have. was going to run during my lunch break again but the hospital got a bs bomb threat and we've been on lockdown since 10PM(now 3AM) and i doubt it'll end before i get the chance to run. i'll probably get a PM run in if it isn't raining too hard, if not tomorrow i'll get back in the swing of things

PM - 2.5, all i had time for before the storm rolled in. got woken up charlie horse in my other calf 

AM - 5. felt kinda like i was gonna lowkey throw up but otherwise good

AM - 5. on the tail end of a 24-hour stomach bug that was starting to hit on yesterday morning's run. throat felt a little tore up from all the wretching, but otherwise good. would have gone longer if i'd kept any food down since breakfast yesterday. i'll get in something longer this afternoon. high of 70 degrees next week, so excited for that. ran at 1AM, need to get my sleep schedule back on track after the night shift messed it up.

sotd: ghost rider - suicide

AM - 3 w/u, 4 x 400m hill in 75, 73, 73, 72, then ran it downhill in 58.9. 2' jog down for rec before each uphill, 30" before the downhill. c/d for 10 i didn't bother recording.

did this at 2AM. was originally planning on doing a 12-mile run at hilton with the last 3 progression-style to serve as a sort of slump-buster, but a cop pulled up after 3 and told me to piss off. got my goat because he said "it's a $500 fine for being here b/w 10p and 6a, you're lucky that i'm more forgiving than most cops", like no you aren't. every 5-mile shakeout i've ran on a triple the past year has been here just an hour later than this, and there's normally other people here, and i've never been harrassed. well, i was once last year for running here at 10:15, and it was by you, and you threatened to arrest me. and what about the homeless dude that's been sleeping on the bench the past month, including tonight? anyway there's already enough rants on blogs about how the system allows small men to become police officers to feel bigger being written every day so i'll stop here. i'd say this was still a good slump-buster, wasn't anything crazy but got a little lactic acid built up. the sub-60 400m was a nice touch.

PM - 5. felt really good so let loose after mile 3. last 2 miles in 6:33 and 5:37 with the last half in 2:33. guess i got that progression in after all!

sotd: pheel tha phonk 1990 - spaceghostpurrp

AM - 5. felt better than i thought i would so i considered stretching it to 10, but with two workouts(albeit faux-workouts) yesterday figured i'd stop at shakeout territory for this morning. by morning i mean 2AM. 5 days removed from the night shift and i STILL can't fall asleep at a reasonable hour. tried intoxicating myself to no avail a couple hours earlier along with a post-work meal, so this run was fueled by quinoa, eggs, and michelob light. mainly mentioning that to flex that i ate quinoa

PM - 5 just after noon. 97F heat index... can't wait for a week from now when the high is in the 70's; it'll give me a lot more room for when to get in mileage. core and hips after

sotd: you got under my skin - simon joyner

AM - 5. thought i saw my ex walking laps after mile 3 which contributed to a 6:13 last mile. thinking back on it i'm not sure it was even her. still, pretty easy for a 6:13, especially with a hairpin turn in there.

alright; 2 mostly lazy weeks to refresh the legs are up, shit gets real tomorrow and onward. probably gonna have to cap the PM mileage since next week sees the last remnants of the summer heat, but should throw down a couple solid workouts.