Step by step, mile by mile

AM - 5, 6:49 pace. honestly totally forgot to worry about the ankle until a couple minutes to go, which is a great sign. hate how much longer runs seem to take the first week back from a break until you get the mentality back; 2 weeks ago a 5-miler would be over before i knew it. nothing wrong with it feeling longer if it's something i love to do though

PM - was gonna run 5 again but i'm a little sore and i am NOT missing this braves v dodgers game 7

edit : pain

PM - 5 miles, 6:45 pace. still pissed off about the braves blowing a 3-1 series lead. they'll get that first world series appearance of the millennium next year

AM - 8 miles at sandy, 7:04 pace. been a while since i ran here, hoping to do it more often the rest of the year. nearly all my easy runs the past few months have been flat loops so it was nice to do a hilly out-and-back. felt good. 

AM - 12.5 at sandy, 7:06 pace. parked after the first big hill yesterday and split off the path before the second one so i missed to full sandy experience, got that today. very happy with the pace for such a brutal route; a year ago when i was running 10-15 miles there 5 times a week i was lucky to see the pace get under 8:30. how far i've come. my left quad is pretty sore but the other one feels fine, weird. also my ankle feeling fine for nearly 90 very hilly minutes of running means it's probably safe to assume i'm past the tendonitis. still, probably need a few more days to shake the rust and get the legs reaccustomed to the mileage before i'm ready to run fast

AM - 8 hilly miles, 6:22 pace. stomach was hurting badly all of yesterday so i went a bit harder on the run to compensate; the difference between that pace on 8 flat miles and 8 hilly miles is palpable. last two miles in 6:04 and 6:05 with no downhill to assist me. i'll probably run again tonight

PM - 5 miles at 6:45 pace + gym. 4th mile focused on form and pace dropped from 6:50 to 6:20 with basically no change in effort. easily the best lifting session i've ever had; did a full-body lift but on legs i did explosive box steps, push press to overhead lunge, front squat to knee-drive step-up, and dumbbell single-leg deadlifts to step-up. those lunges and deadlifts require crazy balance. i would not be that surprised if i can't walk tomorrow morning.

sotd: runnin - 21 savage

AM - 5 on the treadmill because of the rain. wasn't nearly as sore as i thought i'd be; this was just 12 hours after the lift though so maybe that isn't enough delay for delayed-onset muscle soreness. was planning on taking this morning off but figured getting some blood flow in the legs would probably help. hope the rain clears up fast enough that i can do a long run on intramurals tomorrow without it being a swamp

PM - off. a little worried not loosening up my legs tonight means i'll wake up tomorrow immensely sore and the long run will be a crapshoot, but i only wanted to do 5 today and already got that. i'll stretch and roll out before bed

sotd: venom - little simz aka best female rapper since missy elliot