step by step, mile by mile Running Blog at FastRunningBlog.Com Thu, 20 Jan 2022 00:40:56 FeedCreator 1.7.2 Mon, Jan 17, 2022 <p>AM - 5 on the treadmill, tad under 7-minute pace. started at 8.0 mph and i think by the end i&#39;d upped it to 9.3. felt pretty good! for a treadmill run ~8 hours after a weight session that&#39;s a huge boon. helps when i keep it mostly around a jog.</p> <p>AM2 - 5 on sokol just before noon, 6:16 pace. very cold, very windy. first 10 minutes i felt like i had no coordination and pace reflected it, then suddenly felt a lot better and spent the last 20 minutes&nbsp;toeing the 6-minute line on the pace. it&#39;s rare the conditions permit me to go that quick in sweats. i reiterate, it was very cold</p> Mon, 17 Jan 2022 07:00:00 Sun, Jan 16, 2022 <p>AM - 5 on the treadmill at just a tad under 7-minute pace. legs felt... better by the end. think that was mostly because it was a treadmill though, was raining far too heavily for any other option</p> <p>PM - 5 miles just a tad over 7-minute pace. legs(mainly calves) still felt a bit strained from the workout yesterday, no doubt amplified from the slightly different absorption from landing on your forefoot on a conveyor belt rather than the real world(he said, totally not bitter). we&#39;d&nbsp;been getting hit with constant freezing rain all day so around 3PM i&#39;d resigned to the fact the weatherpeople probably weren&#39;t wrong for once and began a treadmill streak that&#39;ll unfortunately likely get continued tomorrow because of a cold snap. wouldn&#39;t have done the sprints with how my legs felt anyway</p> <p>PM2 - lower body weights. barbell squats&nbsp;w/ step-up, rotational lunges w/&nbsp;a medicine ball full reached out(these were brutal), and toe-walks with&nbsp;kettlebells. not a lot of exercises but each set had lots of reps, and also they incorporated a ton of balance too so a lot of stuff got stimulated.</p> Sun, 16 Jan 2022 07:00:00 Sat, Jan 15, 2022 <p>AM - 5 w/u on mural including the turf routine, then drove to the gym for a 3-mile tempo on the treadmill in 15:47(11.4 mph). c/d for 10.&nbsp;</p> <p>pretty decent, nothing spectacular. was hoping for the first 3 to go exactly how they did and close with a 5:10 for what i&#39;m 90% sure would&#39;ve been my first sub-21 4-miler, but got caught lackin from treating aerobic exercise the past business week as nothing more than funny business(pun also considered: &quot;business week, more like business weak&quot;). tragic. i&#39;m hoping to get some fast short track intervals sunday afternoon but we got some very rough storms hitting us from like noon today to noon tomorrow and the wind is supposed to be like 20 mph+ all day sunday. could substitute for some hill sprints(in theory a steep enough hill <em><strong>would&nbsp;</strong></em>block the wind)... we&#39;ll play it by ear.</p> <p>AM2 - 4 on mural just before noon, 5:57 pace. did NOT want a treadmill double today so ended up only getting about 5 hours recovery between runs so i could get back on a grass loop before the storms flood it. knew it&#39;d be easy to strain something by getting too excited with the pace but 5:57 felt pretty lax. not a jog, but you know. wasn&#39;t keeled over immediately after with the hands on the knees or anything. the &quot;prostate exam run&quot; as we in the know call it. did cut it a mile or two shorter than i would have had it been an evening mural run&nbsp;though.</p> <p>PM - upper weights n core n sauna</p> <p>song of the day is back! today it&#39;s &quot;what&#39;s the difference&quot; by dr. dre</p> Sat, 15 Jan 2022 07:00:00 Fri, Jan 14, 2022 <p>AM - 10 on sokol, 5:58 pace. mentally something&#39;s been off ever since the workout sunday, every mile has just been a slog(physically i&#39;ve been fine. didn&#39;t even end up taking a hit from the first lower body weight session in months later that morning). desperately needed a relaxed hour or so&nbsp;at a decent clip to get my mentals re-aligned, and i&#39;m very happy to have gotten that in this morning</p> <p>PM - turf routine</p> Fri, 14 Jan 2022 07:00:00 Thu, Jan 13, 2022 <p>AM - 6 on sokol, 5:59 pace</p> <p>PM - 3 on hilton, 5:53 pace. got like 3 hours of recovery between runs oops</p> Thu, 13 Jan 2022 07:00:00 Wed, Jan 12, 2022 <p>AM - 6 on sokol, 6:13 pace</p> Wed, 12 Jan 2022 07:00:00 Mon, Jan 10, 2022 <p>AM - 7 miles on sokol, 6:22 pace. was trapped in my worst hell of running conditions: being cold enough out with a strong enough windchill that&nbsp;i couldn&#39;t strip off my sweats, but also was way too hot in the sweats, to the point where it was clearly anchoring the pace down. should have just waited another 45 minutes to run, i have the time considering i&nbsp;got extremely lucky with my class registration and don&#39;t have to be on uni&nbsp;until 11am. will note for future runs, i hope.</p> <p>that aside, legs felt pretty good considering i threw a lot at them yesterday. quads ached a bit, but that&#39;s it. talk to me tomorrow to see if i really avoided the wrath of DOMS, though</p> <p>PM - 5 on hilton just past noon, 6:09 pace. absurdly windy. felt like i&#39;ve mentioned the wind every entry so far this year</p> Mon, 10 Jan 2022 07:00:00 Sun, Jan 09, 2022 <p>AM - 5-mile w/u on mural +&nbsp;turf routine, then drove to the gym because it was somehow the most favorable place for a middle-of-the-night workout considering the wind and lack of visibility,&nbsp;plus my ankles/knees have been a bit off from those two faster hilton runs last week. i don&#39;t know how i used to run 30 miles a day and have 20 or more of them come off&nbsp;that .75 mile loop, it&#39;s favorable in theory but anything faster than a jog it just kills me nowadays. something about the bends.</p> <p>anyway the workout was 6 x half-mile at 0.5 incline in 2:24 w/ 2&#39; rec shuffling around the gym, plus the 20-30&quot; it took to ramp the treadmill back to 12.5 mph. found out the treadmills at my gym don&#39;t go any higher than that speed, i wager&nbsp;very few&nbsp;members have dared find that out and lived to tell the tale. felt like it got a little easier as i went on, if not that at least not harder. those last 30 seconds were nothing but praying i didn&#39;t stumble and go flying across the gym for all 6 though.</p> <p>AM2 - lower weights n core n sauna</p> <p>PM - 6 on hilton, 6:24 pace. remember this morning where i said running hilton was bad for my knees/hips? yeah me either. in all seriousness it rained heavy all day until 4 when i set out for the run, so my options were drive 30+ minutes to run gravel trails, hit the dreadmill again, or hilton. even if&nbsp;6 miles of asphalt after a morning workout and lift had me terrified it went pretty alright. felt like the longer i went the more my stride adjusted to the more compact surface, and the more comfortable they were able to get. been a&nbsp;<strong><em>long</em></strong>&nbsp;time since i got a nice easy run in at hilton, the bends are a lot more kind on the ankles/knees/hips when you aren&#39;t trying to tell yourself 5:50 splits are reasonable&nbsp;to try to hit for basically every mile on every run lol. also got some steeplechase work in with all the puddle hopping i was doing! a 10k steeple, dear god</p> Sun, 09 Jan 2022 07:00:00 Sat, Jan 08, 2022 <p>PM - 5 on mural just past noon, 5:52 pace. very windy. first 10 minutes i was reminded my past two weeks of training have been shoddy, although to be fair i caught two seperate stomach viruses to start both weeks(the more recent one was about 50 times worse. if i had even a sniffle i would have been certain i got got by covid), although after that&nbsp;the last 3.5&nbsp;miles started feeling more comfortable and the pace started dropping to where the last mile was nearly sub-5:30, <strong><em>relatively&nbsp;</em></strong>comfortably. did i mention it was absurdly windy? because it was</p> Sat, 08 Jan 2022 07:00:00 Fri, Jan 07, 2022 <p>AM - 6 on the treadmill. started at 9.0 working up to 10.0 pretty naturally by the end. finally got some new kicks,&nbsp;can never truly know&nbsp;how worn out your old trainers are until you put on a new pair</p> <p>PM - 3 on hilton just past noon, 5:42 pace. would have gone for 4, should have gone for 4, deserved to go for 4, didn&#39;t go for 4 because it was very windy and very cold;&nbsp;just a tick above freezing. shades of utah out there today</p> <p>PM2 - upper&nbsp;weights n core</p> Fri, 07 Jan 2022 07:00:00 Thu, Jan 06, 2022 <p>AM - 6 on mural at 1am, 6:50 pace. hoped that taking it easier meant less strain on the legs from overcooked shoes, but alas. sure running on mushy grass in the dark didn&#39;t help either</p> <p>AM2 - 6 on mural at 7am, 6:30 pace. got some rain in between runs and my shoes somehow didn&#39;t repair themselves into better condition in the just under 6 hours i spent between runs. managed to spend a good portion of it sleeping, at least.</p> Thu, 06 Jan 2022 07:00:00 Wed, Jan 05, 2022 <p>AM - 3 on hilton, 5:34 pace. i believe this breaks my record for pace on a middle-of-the-night(1am for today)&nbsp;shakeout by 14 seconds(the previous 5:48 pace was for 4 miles, but still), funny thing is i skipped the turf routine i normally do before the asphalt miles to make sure i&#39;m loose for my hated running surface. god forbid it had been any faster.</p> <p>AM2 - 3 on mural, 6:03 pace. sometimes i get to look good pulling off the AM double, other times i show up dead to run #2. so was the case today, although mural was soggy, cold, and i desperately need new shoes(flys work for short runs but aren&#39;t that guy. trust me buddy, they aren&#39;t that guy(<a href=""></a>), especially on mushy grass where traction&#39;s hard to come by. the shoes i ordered last week are projected to come in today, so i&#39;ll let it slide.</p> Wed, 05 Jan 2022 07:00:00 Tue, Jan 04, 2022 <p>AM - 3 on the treadmill, 8.0 mph. below freezing out!! body didn&#39;t feel 100%, but probably as realistically recovered from yesterday as it could have been, so i see that as a positive. legs felt extra bounce&nbsp;on the drills beforehand but also had very little control over them. weird feeling.</p> <p>PM - 5 on mural, 5:55 pace. passed my litmus test for being &quot;fit enough&quot; by clearing 5 miles in under half an hour comfortably, so any training skimped out on from here is just me being terrified of running in 20-degree mornings. first time&#39;s always the hardest, gene of tomorrow!</p> <p>PM2 - turf routine. chilly! i felt like i was absolutely flying on the strides. need to test the legs&nbsp;out in a workout soon</p> Tue, 04 Jan 2022 07:00:00 Mon, Jan 03, 2022 <p>AM - off. had a brutal last ~18 hours. went to take a nap at 2pm yesterday because it was supposed to snow late that night and i wanted to run in it(it ended up being more of a blizzard than mere winter snow with the 15-mph winds and all so probably would have ran on the treadmill anyway), but woke up from the nap very nauseous once again. threw up a bit and went to bed that night probably dehydrated and woke up at 6am sick once again(with nothing in my system to rid myself of) and the most splitting migraine i&#39;ve ever expereinced. 6am-noon was nothing but me sitting/lying down in a dark room with a sleeping mask on. it was hell, i couldn&#39;t even keep down coconut water or a banana until like 10am. typing this now(1pm), i feel a bit better, although my body aches and i have the fear if i go outside i&#39;ll recreate this:</p> <p><a href=""></a></p> <p>but it&#39;s whatever. i&#39;ll get in some kind of exercise tonight, but man this sucks. my breathing is fine outside a sore chest from all the vomiting, and i&#39;m not congested or anything so i don&#39;t think i caught this omnibot virus twitter keeps talking about</p> <p>PM - managed to work up the strength to go out to buy some cans of soup but got lost on the way back and accidentally spent 40 minutes in the gym trying to get rid of these damn aches. started with static stretches, moving up to dynamic stretches and a couple drills before doing leg extensions and calf raises at like 30% of my max. just stimulating the legs, i&#39;d have tried some stationary work but i don&#39;t know if i could have done it for more than a couple minutes, honestly. i had to take a breather trying to put on my shoes before i left the apartment, for god&#39;s sake. still, i crawled in there and walked out feeling pretty good so that&#39;s a plus. also, campbell&#39;s bean and bacon soup after! probably my most nostalgic food, i hear nostalgia doubles as an anti-inflammatory so extra bonus there.</p> Mon, 03 Jan 2022 07:00:00 Sun, Jan 02, 2022 <p>AM - turf. ankle felt a little iffy from running ~40 minutes of loops on a 100-yard field last night(he typed, feigning shock). i did switch directions every 10 minutes, but regardless.&nbsp;if conditions had been dry i would have done 11 without a second thought, but it rained heavy last night and my options were running on very flooded grass, asphalt, or the treadmill, none of which i thought the ankle would take kindly to. the storms hitting later today probably mean my only option for running until tomorrow afternoon are the treadmill anyway, so better to let the ankle breathe if it&#39;s reeling.&nbsp;might add a weight session in tonight too to make up for the morning malaise</p> Sun, 02 Jan 2022 07:00:00 Sat, Jan 01, 2022 <p>AM - 4 on hilton real early, 5:48 pace. stomach felt off and it was very windy, couldn&#39;t tell from the pace though.</p> <p>AM2 - 3 w/u, 2 miles of striding the straights and jogging the bends in 12:40, c/d for 7</p> <p>you&#39;ve heard of workouts to simulate race conditions, but let me introduce you to... a workout to simulate workout conditions! groundbreaking stuff i know. with how weak training has been since christmas i didn&#39;t trust the legs for a real workout, and after waking up too early and impulsively doing a fast asphalt shakeout i was worried i&#39;d overdo an aerobic run on short rest and strain myself. so used this as an opportunity to try a workout drink idea i&#39;ve had for a bit in a scenario that&#39;s basically fail-proof since it&#39;s just a short easy fartlek. the drink is a mix of a &quot;healthy&quot; energy drink, coconut water, tart cherry juice, and BCAA powder, it was 80 degrees out at 5am so needed those electrolytes by the end of the warmup lol. also was good to get in a good volume of (short) intervals, re-affirming that i can still count to 16 during a run at my advanced age isn&#39;t guaranteed</p> <p>PM - turf routine followed by some very easy jogging on the field, like 7:55 pace i think. knew from the first few steps of the turf routine if i was gonna get anywhere close to 5 miles i was gonna lose my lunch(technically dinner since this was like 8pm), and, after not even a half-mile of running, i was on the side of the field projecting&nbsp;what seemed to be battery acid with a recently consumed granola bar somewhere in there. felt a bit better after that. we got the last of the violent storms hitting tonight and you could really tell; 15+ mph winds the whole time&nbsp;</p> <p>weighed in under 145 for the first time since high school. lol.</p> Sat, 01 Jan 2022 07:00:00 Fri, Dec 31, 2021 <p>AM - turf. was gonna run but ankle felt a little off; finally ordered new running shoes so hopefully that helps.</p> <p>PM - 4 on sokol, 5:54 pace. still very muddy, but not as bad as yesterday. felt more akin to june 31st&nbsp;than december(high 70&#39;s and VERY humid);&nbsp;we got record-high temps the next day or so before dropping down to about 10 degrees lower than anything we&#39;ve seen so far this winter on sunday. something something bipolar weather something something reminds me of my ex</p> <p>PM2 - turf again. ankle that was bugging me this morning felt a little off during work prior to the run earlier, and i felt it again on the drills. tried pigeon-walking and with one step it worked itself out and didn&#39;t give me grief on the rest of the drills or strides. was starting to worry i was gonna start the year injured, close call.</p> <p>if i don&#39;t run 11 miles tomorrow morning despite whatever the world throws at me, this blog is forevermore a sham written by a fraud. just apply this to tomorrow&#39;s entry too, and all the other 2022 entries&nbsp;:)&nbsp;</p> Fri, 31 Dec 2021 07:00:00 Thu, Dec 30, 2021 <p>PM - 3 on rodeo, 6:30 pace. ran as soon as the storms let up. very muddy. felt out of shape. turf routine later.</p> Thu, 30 Dec 2021 07:00:00 Wed, Dec 29, 2021 <p>AM - 3 on the treadmill in 17:43. been battling&nbsp;a debilitating stomach virus since like 2am the day after christmas, and after dropping about 10 pounds so fast it&#39;d make bobby southworth proud, i&#39;m about back to normal. would have preferred to run outside but i was forced to the dreadmill because of some nasty storms hitting us to finish the year out. if a tornado doesn&#39;t kill us all we might get snow this weekend too</p> <p>PM - stationary + turf routine. have some kinks to work out in the left ankle and knee, likely from the treadmill this morning. knee loosened up a little easier than the ankle did.</p> Wed, 29 Dec 2021 07:00:00 Tue, Dec 28, 2021 <p>AM - 2 on mural, 6:40-ish pace</p> <p>PM - turf routine</p> Tue, 28 Dec 2021 07:00:00 Mon, Dec 27, 2021 <p>AM - 2 on mural, 6:15 pace i think.</p> Mon, 27 Dec 2021 07:00:00 Sun, Dec 26, 2021 <p>PM - turf routine when i got back home. stomach was messed up so skipped strides</p> Sun, 26 Dec 2021 07:00:00 Sat, Dec 25, 2021 <p>happy holidays. spent basically all of christmas day doing work on my parents&#39; house. got&nbsp;the closest i&#39;ve ever been to death without drawing blood when a ~200 lbs window we were installing fell&nbsp;out the frame while i was standing under it. managed to catch it with very quick reflexes but another half-second spent stagnant i might have had my neck broken.</p> <p>anyway&nbsp;by 4pm i&#39;d been outside working for about 8 hours in a sunny 80F christmas, because what the hell is winter. felt terrible once we finally finished the work but forced myself out for 6 because i knew i&#39;d feel better after, at least mentally. if it were grass maybe the legs would feel better too but all the asphalt texas miles haven&#39;t been kind to the stilts. all my available pegs being far past their expiration mileage doesn&#39;t help either.&nbsp;no watch; wasn&#39;t quick anyway&nbsp;</p> Sat, 25 Dec 2021 07:00:00 Fri, Dec 24, 2021 <p>PM - 5 on trail de paris, 5:34 pace. wasn&#39;t planning on running today on account of the wind being 20+ mph from sunrise to sunset(22 mph at the time of the run), but i think i was subconsciously working to alleviate the guilt i&#39;ll be feeling after partaking in the gingerbread french toast bake i&#39;m making for christmas breakfast, and to a lesser extent the amaretto bread pudding my wonderful mother is making to go with dinner(although i should get a run in between the two, assuming a sugar coma doesn&#39;t knock me out)</p> <p>on the topic of the run itself, felt good despite the crazy wind. this week is basically a taper to afford more time with family, but getting to a point where i&#39;m regularly dropping controlled 5:20&#39;s like i did today... that&#39;s a scary thought :) hope i can get there soon.</p> Fri, 24 Dec 2021 07:00:00 Thu, Dec 23, 2021 <p>AM - 7 on hilly backroads, 5:58 pace. nothing noteworthy besides another night of 4&gt; hours of sleep. not only that but i couldn&#39;t get more than 30-40 minutes in without waking up again praying it was at least 4am(last time i did this it was about 12:30am and i gave up). my body is rejecting sleep like it&#39;s a cadaver, it&#39;s quite odd</p> Thu, 23 Dec 2021 07:00:00 Wed, Dec 22, 2021 <p>AM - off, aside from stretching and a little body-weight strength stuff. the family is going to dallas early today so didn&#39;t have the time. should probably get a run in the afternoon, although we&#39;re going to the alamo drafthouse to see a film and i wish i could have burned some extra calories to really push their &quot;bottomless popcorn&quot; on the menu&nbsp;to the test.&nbsp;kept the breakfast small so i should still get my fill; although i have a sneaking suspicion at the last minute the athlete in me will just order&nbsp;a salad instead</p> <p>also got about 11 hours of sleep which was nice considering i don&#39;t think i&#39;ve even slept 6 hours straight yet this month. athletes needing sleep is a lie conceived by one of those mattress companies that are clearly a front to money laundering</p> <p>PM - 5 on hilly backroads, 5:54 pace. shawn carter once said &quot;men lie, women lie, numbers don&#39;t&quot;. well, the pace was good, the avg HR was 146, but i&#39;d be lying if i said i felt anything better than terrible. the uninitiated among you may think it&#39;s a byproduct of dead legs from sitting in a car for 2.5 hours to sit in a movie theatre for another 2, only to spend another 3 driving back just to immediately hop out the car and run before sundown. however, you and i both know the only reason the pace wasn&#39;t 4:54 instead was that it was fueled by a cobb salad(without bleu cheese or ranch, come on. it&#39;s a salad, not a milkshake. that&#39;s like driving to the gym just to smoke crack in the parking lot) instead of bottomless popcorn. a true shame.</p> Wed, 22 Dec 2021 07:00:00 Tue, Dec 21, 2021 <p>AM - 7 on the hilly texas backroads, &quot;6:28&quot; pace. my butt was sore from a 9-hour drive yesterday, my head wasn&#39;t there because my porked sleep schedule the last couple weeks had me waking up at midnight and unable to go back to sleep, and had a bad stomach cramp. also was 31 degrees, extremely foggy and quite muddy. does it get better? you know it does. the quotations around the pace are because TWICE i was chased by territorial dogs far out from their actual territory, both times i spent 30+ seconds yelling at them while backing away with eye contact. both times i forgot to pause the watch. 6:15 might be a little too optimistic but the pace was definitely under 6:20.&nbsp;</p> <p>all my bitching aside, the fact that it was freezing out and i still mentally committed to getting out there makes the run a success in my book. that&#39;s usually the trump card for bailing a run for me. it&#39;s warming up in a couple days but the trade off is 15-25 mph winds constantly for the rest of my time here. because it&#39;s never that easy running here</p> <p>PM - 5 on the backroads, 5:41 pace. pretty sure i&#39;ve never broken 5:55 pace for an entire run on this course so that&#39;s a nice bounce&nbsp;back from the AM run, even if it&#39;s only a half-hour of quality. spent most of it thinking about the level of fitness i was at a year ago. looking back my mileage was mostly 6:30 at the fastest and anything under 6-flat would have me losing my mind. i&#39;ve been far from consistent this year, but i&#39;ve still come a long way. hopefully this time next year i&#39;ll have the same sentiment sans the inconsistency caveat. enjoy this next week all, my reign begins next tuesday. now watch me somehow tear my achilles in my sleep lol</p> <p>if you were wondering, yes i was chased by the dogs again. the way out i did the same routine of assertively&nbsp;yelling at them to step off, however when one of them started chasing me on the way back i suddenly stopped, turned towards it, put my hands on the knees and hit him with the &quot;who&#39;s a good boy&quot; dogspeak. it about jumped out it&#39;s skin and high-tailed it away. hilarious. i would have tried petting it too, but alas</p> Tue, 21 Dec 2021 07:00:00 Mon, Dec 20, 2021 <p>AM - 4 on the treadmill at the gym at 8.0 mph. among the many choice terribly produced and uninspired&nbsp;remixes of bland pop songs that&nbsp;circulate the speakers at my gym, during the shakeout a trap remix of cotton-eyed joe played and i think that exact moment was the closest i&#39;ve ever been to living my own personal hell</p> Mon, 20 Dec 2021 07:00:00 Sun, Dec 19, 2021 <p>AM - 4 on the treadmill at just over 10 mph. back was noticeably sore waking up, likely originating yesterday morning&nbsp;from&nbsp;the&nbsp;fast running on a treadmill. the cure for such an ailment is obviously more fast running on a treadmill</p> <p>AM2 - 6 on mural, 5:59 pace. after another night of heavy rain it was very sloppy on mural. frigid and windy as well.</p> <p>PM - drills&nbsp;and strides on the turf. spent the entire ~15 minutes trying to think of the dumbest acronym possible for this routine so i can start putting that instead on my entries.&nbsp;still very windy; the backward strides i do towards the end of the routine undoubtedly&nbsp;looked like pure comedy. running tail-first into a tailwind, that&#39;s a new one.&nbsp;</p> Sun, 19 Dec 2021 07:00:00 Sat, Dec 18, 2021 <p>AM - treadmill workout. 3 mile w/u, 6 x half-mile at incline in 2:30 with 60&quot; jog&nbsp;recovery, plus an extra 20&quot; or so ramping the treadmill back up</p> <p>pretty good one, first repeat definitely felt the hardest and the last one probably felt the easiest, especially in the last 90&quot; or&nbsp;so.&nbsp;felt less like my feet were pushing off the ground and more like they were stepping on landmines :)</p> <p>AM2 - 5 on mural, 5:52 pace. pace is deceiving; we got heavy rain all night so mural was a mushy and muggy mess this morning to the point that i wasn&#39;t expecting to even push&nbsp;under 7:00 pace, and didn&#39;t bother doing my extended warmup before aerobic runs because i assumed this wouldn&#39;t be anything more than a jog. sike!</p> <p>PM - drills and strides on the turf. we&#39;ve got more storms hitting us tonight and the temperatures subsequently dropping to something more winter-y, but it&#39;s been nice having the high be a sunny 70&#39;s the last few days. the temp range to be comfortable in the &quot;shirtless in tracksuit pants&quot; fit&nbsp;is a tight one, especially in a more humid area. cherished getting to rock it for this</p> Sat, 18 Dec 2021 07:00:00 Fri, Dec 17, 2021 <p>AM - 10 on mural in the dead of night once again, 6:01 pace. if it weren&#39;t hard enough trying not to sprain an ankle on the grass with the limited depth perception afforded by nothing but the moonlight and my phone flash, it also got extremely foggy after maybe 5 minutes. it mostly settled by the last 3-4 miles, but when it was bad i couldn&#39;t see the ground more than 5 feet ahead of me. i try to refrain from the &quot;what-if&quot; game but i have zero doubt this one would have been at least under 5:50 pace if i had ran at like 8am when the ground was more compact, much less wet,&nbsp;and i could, you know, see it. almost makes you wonder why i didn&#39;t. what a stupid question</p> <p>AM2 - 4 on mural, 5:27 pace. felt good! grass was still very wet,&nbsp;don&#39;t think the legs could have moved much faster(at least on this course) but aerobically it felt very controlled. basically a repeat of wednesday&#39;s second run sans the first mile that day where i was easing into it as the run wasn&#39;t planned. even ran the last 3 miles in 16:14 again! i got hurt last week and somehow came back in even better shape and i&#39;m kind of terrified lol</p> <p>PM - turf dynamics and strides</p> Fri, 17 Dec 2021 07:00:00