Step by step, mile by mile

AM - 9 miles at 6:17. 

PM - hips, core and stretching

AM - 10 miles, 6:22 pace. had to stop short of 13 because i thought i felt an achilles twinge, but once i got home and stretched i realized i kicked up a branch towards the end of the run and it had snipped me around there and that was probably what i was feeling. shame i stopped early, i felt great. i think every split was within 3 seconds of the first mile(6:22), and it was a breeze.

PM - core, hips, stretching

AM - 6 mile w/u, 2 x (4 x 400m) + 400m trying to go 75 for the first set, 72 the second set, and 69 the last one. 200m jog in ~60 seconds between repeats with a 400m jog in ~120 seconds between sets.

ran the times i planned to. sort of a pseudo-workout to "get in shape to get in shape", as it were. not gonna lie, even though i really haven't ran faster than 5-minute pace in over a year(besides that one mile repeat that came out of nowhere), i kind of just thought 70-flat would be a cakewalk if i'm running low 6's on my easy runs and dropping 5:40's and 5:50's at the end like it's nothing, so got a little humbled. i've got some work to do. first time i've ran on a track since january, missed it

PM - 5 @ 6:53 pace + weights. hamstrings are already sore so i'm sure they'll give me hell tomorrow. solid day of training.

AM - 6 miles, 6:50 pace. felt tired, but not sore.

AM - 6 miles, 6:26 pace. stomach started hurting really badly after yesterday's run and it was still present this morning so stopped at 6.

PM - 6 miles, 6:31 pace. still felt the stomach issues a bit, albeit less. decided to wind up the pace over the last half mile(2:59). need new pegs, but unfortunately won't have the funds for it for about a week. i've pushed this model to 800+ miles before, hopefully this one can at least hold out to 600

AM - a little over 4 miles w/u, 2 x mile + 2 x 200m in 4:55, 5:03, 30.6, 30.3. 3-minute jogging recovery after each mile, 90-second jogging recovery after each 200m. c/d for 10

another pseudo-workout, judging by how good this one was it's probably the last one. not gonna lie, after tuesday's workout i was worried i wouldn't be able to run under 5:20, but that 4:55 might as well been 5:20 with how easy it felt. my breathing was controlled, i was running even splits and never tightened up or anything. second mile was the same thing but just a little more tired from not being used to the fast stuff, so a little slower. 200's felt good too but i can tell my short game needs some work. big confidence booster; felt like a totally different runner from tuesday.

PM - 5 + weights

AM - 5 miles. kind of scary how easy 6:20's are getting

PM - stretching. at about 4 i got really nauseous and passed through it after a lot of throwing up about 30 minutes ago(7:00). feel like i could still go on a run but i'll rest up for tomorrow in hopes of salvaging a long run. if not i'll just swap out my B workout on tuesday to a long run; the anniversary of the last(and only) 30-mile run i've done is next saturday and i'd like to at least try to run that far again before then. plus i need some fatigue resistance training at 3+ hours of running seems like a good approach