Step by step, mile by mile

AM - 2.5 shakeout plus dynamic stretches 

AM2 - 20 mile LR. wanted to do 30(again), but i got a stomach cramp that i didn't think would fade away after i hit 12, so i dropped the pace a bit, hoping it wouldn't take me out before i hit at least 15. cramp ended up fading after 16, but i knew that drop in pace meant i'd used too much energy to hit the 3-hour mark without it damn near killing me, so i decided to stop at 20 and dropped the pace again.

splits:

6:54, 6:57, 6:55, 7:02, 7:01

7:06, 7:02, 6:49, 7:00, 7:04

7:00, 6:55, 6:35, 6:38, 6:39

6:27, 6:12, 5:55, 5:41, 5:24

avg pace 6:40. A++ run.

PM - 2.5 easy. just getting some circulation in the legs. felt good; i remember the 20 i did two weeks ago knocked me out for like 36 hours so i'm happy that wasn't the case today. feel like i made a big jump in fitness last week out of nowhere, or maybe it's just because the temps finally dropped, who knows. either way i've been having trouble getting in a rhythm since i took a few days off at the end of august and feel like this is what i need to get locked back in. 

AM - 5 mile shakeout. first 8-minute pace run in a while

PM - 10 miles, 6:58 pace. keep expecting the 6-minute pace to drop back to the 7:1x's where it normally falls when i'm in good shape, but they just keep coming

AM - 5-mile shakeout + dynamics and drills.

AM2 - workout at sokol park. 3 mile w/u with some speed changes the last mile in 5:39, mile in 5:03, 3:30 jogging recovery, mile in 4:53, 3:30 jogging recovery, quarter-mile in 69(nice). long c/d for 13

aside from 4 lighthearted hill workouts in the past few months this is my first workout since february, and what i'd call my first real workout of this year, maybe since 2017. a 4:53 repeat isn't too bad of a starting point, i guess. not like it's the fastest mile i've ever ran without wearing spikes or anything(it is). quarter-mile was gonna be a k to finish off the workout but i got a bit too much salsa on my chip during the second repeat and bagged it. i can live with it for today

PM - 7 easy, 7:09 pace

AM - 5, slow.

PM - 10. tyler herro that guy, hate to say it since the heat are the only reason duncan doesn't have the same number of rings as jordan

AM - 5. cold, windy and wet.

gonna re-up my gym membership in a couple of days. am i 100% comfortable with it? even as a very fit young adult with no pre-existing health issues, not necessarily. still, if i did cpr on dying covid patients without the necessary gear and didn't contract it, well you get the idea

PM - off. started getting some wicked stomach cramps in the afternoon and i don't think i can run through them. hopefully passes by tomorrow morning so i can still get in my hill workout.

PM - 5 shakeout + dynamics and drills. still had stomach cramps at 4am so went back to bed and felt better when i woke up.

PM2 - 5-mile fartlek at hilton going half a lap hard, half a lap easy(so about 600m per half lap). ran 28:52 with a 5:17 last mile. was planning on doing 15 with a more lighthearted fartlek effort, but after a couple days too easy speeding up the pace was a switch rather than a dial; an absolute. was going to still do 10 easy after but it had just rained and the humidity hit me hard once i finished the fast stuff. so it'll be like a C for mileage this week but an A+ in terms of workouts

AM - 5 easy, no watch. gonna be a hot long run tomorrow.