step by step, mile by mile

AM - 6 on the treadmill working up from 9.0 mph to 10 mph

AM - 3 on the treadmill at 9.0 mph

AM2 - tempo on sandy. 3 mile w/u, 5 miles in 26:54(5:27, 5:29, 5:24, 5:23, 5:09). c/d for 11. tough run, it was muddy up there and had a few moments where i nearly went flying from losing my footing. luckily i never lose

noon - weights at the gym. had a knot in my right calf since the treadmill this morning, could tell during the tempo i wasn't doing it any favors but i didn't think it was serious. going to the gym i thought it'd prevent any leg exercises, but biking for a bit had me try and calf honestly felt like it loosened up the more weights i did. did 3 supersets of squats + box jumps, dumbbell lunges + scissor jumps, and farmers walk + step-hops. also some upper body and core. 

AM - 3 on the treadmill at 9.0 mph. right calf felt very tight as soon as i got off the belt, i'll see if a couple hours of rest has it feeling good enough for that second AM run. might just start doing these shakeouts on the roads; something about how treadmill running isn't exactly running and forcing myself on one as soon as i wake up, i don't think my legs like it much 

PM - 5 on mural, like 6:45 pace. ethan was running there and asked i join him and some UA runner(not gonna pretend i remember his name lol. less me being conceited and more having the memory of a goldfish. it's a miracle i still remember my blog password after 6 years). anyway the first 4 with them was like 7-flat pace then once they dipped i stretched the legs out a bit with a 5:58 last mile that felt very easy 

AM - bit over 4 on sokol, 6:04 pace. first real cold run of the fall, and i really really wasn't ready for it in my attire or mentality. mostly attire though. sweats i started in had me overheating fast and as soon as i shed those for shorts and a t shirt i could feel myself getting sick. should have split the difference with track pants and a long sleeve shirt. oh well, at least i can do the second run sooner

also the D in DOMS was relevant yesterday as i didn't feel that sore. the OMS were in full effect this morning

also also GO BRAVES! WORLD SERIES CHAMPIONS! rest in piss you will not be missed trashtros

AM - 3 on hilton, 6:30 pace i think. all i remember is it was cold and raining

PM - 4 on mural, 6:00 pace. first mile with ethan than once he dropped off sped up a little. last 3 miles in 17:30. felt good!

AM - 4 on hilton, 6:07 pace. cold!

AM - 3 on the treadmill @ 9.0 mph

AM2 - 4 mile w/u, set of 400, 300, 200 in 62.0, 47.2, 31.2. 3 min jog after the 400 and 2 min jog after the 300. a little disappointed i didn't drop the pace after the 400 but 62-flat isn't bad for very little speedwork the last few years. need to be able to run under 60 so i can tell myself i'm not washed