PM: 5 mile tempo in 29:36 (5:55 pace), 4 min recovery then 3 mile tempo in 17:35 (5:51 pace) all of it slightly negatively split starting at 6:04 pace for the 5er and 5:54 pace for the 3. Was wanting to do an 8 mile tempo but went too fast, gym was hot, and needed to poop lol. Gym must have been 80+ degrees today wtf. Next time I do just a 5 mile tempo I will PR for that distance. Sub 29 is gonna be a cake walk right now. Also I wish to god this damn rotation would end. 2 more weeks. This coming week Im gonna do more vo2max work. Should have today but since i didnt run this morning I wanted a long workout to get some miles in. Warmed up 2 and down only 0.5 because I was getting sick to my stomach. Funny the 2 mile warmup started around 7 pace and got to 6:12 by the end. I think my form and efficiency is really improving because of this faster running. And im not really straining to hit that speed Im just getting my turnover right, knees high, posture and arm carraige good and the speed comes with very little effort. Hopefully this improvement continues.
AM: 6 at 7:30 pace. Trying to go slower to recover but I think the real problem is that Im not getting enough sleep.
PM: 4 super long day (13 hours okay not sooo long but long considering running on either end) hate this rotation such a grind... must... keep... going... but also I need to get a workout in sometime. blah
PM: workout 3xmile with 800m recovery, 2x800m 400m recovery. Unfortunately before I actually did miscalculate the track lane distance assuming that this track is measured from the outside lane which I still dont know. All I know is that I am improving from the begining of this month. But you may want to add 11 more seconds per mile on those previous times. Today I was shooting for 5:30's for the miles and 2:40's for the 800s. Hit 5:27, 5:22, 5:24 (all adjusted running the extra half lap needed)
