Doing What I Can

started off 2018 with 4.7 and i can't remember which shoes, so i guessed

accidentally went 6 this morning, its okay though, felt decent 7:2X pace

broke out the mizuno wave inspire's i got from work to run today. 4.5 easy paced - 7:28 avg. shoes were decent, don't know how much training I will actually do in them though

decent run tonight - 7:20 avg pace

beautiful night for a run - 6.4 in 7:15 avg pace

decent run tonight, felt a little better than I have been. 7:06 avg pace

7 miles tonight, felt okay, 7:27 avg pace

5 on the treadmill, sick day and felt sluggish

still feeling not great

8 this morning in 7:28 avg pace, lil cold at the start but warmed  up by the end

7.5 tonight in 7:15 avg pace

run in the cold and snow, 6.2 total

late run tonight, 7.6 in 7:23 avg pace

long run 10 miles tonight in 7:17 pace

7.2 tonight, 7:31 avg pace, decent week just under 45 miles

treadmill tonight because of snow, 6.4 at 7:20ish pace

treadmill since the roads are still bad, hit some speedwork - 18:44 for 5k tempo, not bad, 7 total

first 5 miles in 6:48 avg pace, 34:00 tonight, GMP, then 2.1 easier

7:18 avg pace

run under a beautiful super moon tonight, 8.5 in 7:22 pace

stomach issues forced an early end to this run

nice longer run tonight, 7:17 avg pace for the 11.5, felt pretty good all things considered, strides after

tough run with soreness in my adductors and abdomen, but toughed it out - 7:37 pace, forced rest day tomorrow

7:20 avg pace

7:21 avg pace

12.5 tonight, tough run because it was extremly windy, 20 mph winds steady out of the west, made portions of it really difficult, still managed to hold 7:18 avg pace though, which I was excited about

9.5 at 7:33 pace, snowed all day, footing was okay for 6 then terrible for the last 3.5, unshovelled and rough

good run today, 7:12, 6:53, 6:45, 6:43, 6:53, 6:48. 6:54, 7:slow the 6 miles was roughly 40:55, so a nice 6:47 GMP today

average run tonight, probably in the 7:3X pace range (watch died at the end)

nice day for a run. 56 degrees, 7:18 warmup then 4 mile tempo, 6:08, 6:08, 6:05, 5:59, 24:20 for 4 miles, 6:05 avg pace, very good pace. cooled down 2.8

found out very sad news - my aunt passed away from cancer tonight. will be finding a way to honor her at Boston 2018. Tough road ahead. 

decent run tonight, 10 in 7:11 avg pace, 1:11:44

7:4X pace

8 in carlisle this morning, felt pretty good for such an early run

ice storm 8.1 today, 7:43 pace which is actually amazing cuz the footing was pretty bad, had to run in the streets

not fun today, big time stomach problems early in the run, had to cut it way short

not a bad morning run, a little sluggish, 7:34ish avg pace for 9.5 - really cold

Good run tonight, took yesterday off after a particularly intense PT session. Got 14.1 in 1:40:XX at an average pace of 7:07, very good run and I'm impressed with how consistent my splits were, slowest was 7:18 and fastest was 6:54, most were between 7:03 and 7:10. strides after

10 easy, felt okay given the 14 yesterday, 7:3X pace

9.5 tonight 7:23 avg pace, + strides and very cold ice bath, 33.6 mile in the last three days

New shoes tonight, going neutral, 7 miles in like 7:23 pace, felt good in the shoes, the wave riders are a little soft but overall good

7 easy in 7:2X avg pace plus strides

easy morning run today, 5.1 in 7:32 avg pace

3.8 easy pre-race

Spring runoff today, did it last year and really enjoyed it. Got up pretty early so I could get to Pueblo before the race in plenty of time to do my normal pre-race routine. Everything the last few days and this morning was pretty normal so that was good. roughly 2 mile warmup, was already in the mid-50s and warming up quickly, nice weather for March. My watch didn't get my splits, but I know my first couple were 6:18, 6:07, 6:12, 5:53, then I was at right around 31:00 for the 5 mile, into the wind and uphillish for miles 5, 6, and 7 so it slowed me down quite a bit, I was 6:23 into the wind and 6:12 with the wind for 8, 9 and not sure on 10 because there is a big hill coming up the bluff and straight into 20mph winds, so the last .3 actually probably added 20 seconds off where I was. Overall, it was a good effort, only 45 seconds slower than last year with an injury this year I'm training through and a lesser training cycle at this point, so all things considered, a good day. My goal going in was 1:02:30, or 6:15, and I ended up just 9 seconds slower. Boston will be tough with this injury but as long as I get warmed up and loose, it tends to not be as sore during the race effort itself, so just gotta train to finish. 3 mile cooldown for 15.2 overall, upper 60s by the end, which was a little warm but nice 

really windy night, made it cold, 8.5 easy in 7:23 avg pace, felt pretty good given the race yesterday

9.5 in 7:18 avg pace today, felt okay

was having a decent run, albeit slow until about mile 5.5, stepped on a huge rock and just about broke my ankle, thankfully its my bad ankle so it bounced back from the initial pain like it usually does - this one was just more severe than most ankle rolls I get with it, probably will take tomorrow off now - not ideal, 7:39 avg pace, jogged easy back home after the roll though

was trying to go 16, ended up just under 7 because of terrible stomach issues early in the run, had to end it early

got a good long run in today, 16.2 in 7:17 avg pace, my splits were really even, especially the 2nd half, almost all around 7:15-7:19, felt really strong after I loosened up (4-5 miles in), strides after

decent run tonight given the long run last night - 7:22 avg pace today

9.3 easy today, 7:21 avg pace

nice run this morning, although took some mental toughness (did 4 laps around the lake to stay on soft surface, 11.4 in 7:27 avg pace + strides

decent run today, 9 in 7:17 avg pace, stomach issues towards the end

really good long run tonight, 7:12 avg pace for 18 miles! 1:05:15ish for the first 9, 1:04:19ish for 2nd half, about a minute negative split, fast mile was mile 13 at 7:01, legs were kind of tired given the high mileage lately and the injury stuff, but overall, I felt strong + strides

ground out another 9 tonight after work, 7:20 start meant an 8:30 finish, long day. 7:34 avg pace

treadmill run tonight cuz of the snow, 8 in 7:29-7:30 pace

nice night for a run, 7:21 avg pace

morning run, felt ok, 7:3X pace

easy 6.3 this morning, nice day already, 7:3X pace

easy morning run, 5.4 in 7:37 avg pace

was planning on a half this weekend, but it was just too pricy, so I decided to join the Rocky Mountain Road Runners for their Marathon Training Series races/training runs. They had a 10 and 20 M option, I took the 10 and was hoping for better than 1:01. A little cool at the start, but no wind helped and it warmed up quickly. This race was a good test for Boston (from everything pre-race prep standpoint). My watch didn't save my splits (of course), but I know we started at 6:12, then dropped into the 6:00-6:03 range with a 5:57 mixed in during the first 5 miles. Came through 5 miles in around 30:10 roughly, lost some steam around mile 6, but rebounded and made a strong mental finish more than anything (although after a slow mile 6 and 7, I also hit faster miles again, with the last one probably near 6:05 or better. Finished just under 1:01, not exactly sure how much, my watch had 10.01 in 1:00:57 but it beeped a little ahead of the line. Whatever the time, very happy with this effort as I achieved my goal, improved my 10 mile time from 3 weeks ago by a minute and a half and generally felt really strong, especially after the rough spell passed mid-race. Considering the elevation, I'm excited about what this effort says about my fitness level right now. 3.7 cooldown and roughly 1.8 prerace for a 15.5 total day

10 miles tonight, had huge stomach problems at 5.2 and stopped at the restroom, which usually ends my run, but tonight I kept going after and managed to get 10 in, 7:17ish pace

10.75 tonight in 7:17 avg pace, felt pretty good all things considered, really nice weather, strides after

8 in heavy snowflake snow tonight, been a rainy/snowy pattern lately, but today was the first time i've had to go in tights for a while, 7:17 avg pace

long training run tonight, 19.3 in 7:14 avg pace, snowed the entire time but wasn't really accumlating, made the decision to wear shorts even tho it was cold, decided if this was boston thats what I would wear, negative split the run, my fastest miles were 10-17, slowed it down before and after, + strides after, longest single training run i've ever done

good run this morning before work, did 5 laps around eastlake, soft trail felt good, 9.45 in 7:26 avg pace

later run tonight, 7.7 easy

decent run tonight, albeit on tired legs, 10.3 in 7:04 avg pace, went through 10 in 1:10:35, hit 5 GMP miles in the first 7-8 but then turned into the wind and although still felt like a good effort, was slowed down some. strides after

7:10 avg pace today, felt really good actually, + strides

easy run this morning, legs felt pretty tired

13.1 tonight in driving snow and 28 degrees with wc of 15, april 6th? more like Jan. 6th, either way, got through the run and actually I felt quite strong, wasn't even really breathing hard at the end, hopefully a good sign, total was 1:33:45, 7:09 avg pace, maybe went a little too fast but I felt good and it kept me warm, strides + ice bath after, 7 more runs til Boston

easy run tonight. 7.4 in 7:1X overall, felt decent all things considered

ok run today, my shoes are def. shot, need to get a new pair prior to Boston, forecast is looking interesting

broke out the new shoes for 6.2 easy

very warm evening, 78-80 degrees! did 7 in 7:14 pace, tried to go slow, but felt pretty easy, feeling decent fitness-wise for Boston +strides

easy run, 7:29 avg pace + strides

4am run before my flight out to boston, all was quiet but not quite still - pretty windy. Neat to be so isolated though for this run, felt pretty easy. 

pre-Boston shakeout today, pretty cold but not yet raining or sleeting, forecast is not promising for tomorrow.

My 2nd Boston Marathon today. I spent the whole spring battling an abdominal injury and groin injury, but trained through it with the hopes of running. The buildup was actually quite good, although less than last year. When my aunt passed away in February, I made a GoFundMe page to support my uncle Jay and run this race in honor of her. That was my motivation for training through the injury.

I was super nervous for this one starting several days to a week and a half out. Just really built it up a lot in my mind and I was nervous, excited, and anxious to get started - it felt like the last few days before the race took forever to get through. Partially this was because I wanted to make the race a good tribute to my aunt, and partially because the weather was looking absolutely terrible from forecasts as early as a week out. It seemed to only get worse with each passing day. 

Flew out on Saturday morning, got in a quick 4.2 miler before leaving. The flight was pretty uneventful, although my nerves were still high. Flew in through New York, should have just gone through Boston, but met my dad and we got a rental car and went up to Boston. Went to Cheers bar, my dad insisted, and standing there was my cousing, Jordan - completely surprised me. Apparently he had planned to join us out there as a surprise and as a way to watch me run for Colleen. Got my traditional whole wheat pasta at Olive Garden Saturday night. Went to the race expo on Sunday and picked up my packet. The weather was already deteriorating. It was in the low 30s and sleeting/freezing rain with the winds picking up. Kind of a foreboding pre-race day. Decided to drive the course to show Jordan, that was cool because it helped me refamiliarize myself with it. After that, went to the store to get the stuff I needed to make my usual prerace meal of white rice, chicken, and soup. I went back to the hotel, made dinner, and relaxed. Still was having trouble dealing with the nerves, but eventually found a way to get a whole 3-4 hours of sleep! Did not sleep well at all.

Race Day-

Got up at 5 and showered, then started layering on the clothes I'd need for the Athlete's Village. Ate my pre-race ritual canadian white bread and turkey sandwich, bland as can be! Drove to Boston Common and my dad and Jordan dropped me off. I dropped off my drop bag and got on the bus. About an hour ride out to Hopkinton, as we got close I noticed there was snow on the ground - another foreboding sign. Got off the bus and went to the athlete's village. It was pouring down rain, very cold, and very windy. The meteorologists were spot on - terrible conditions for marathoning. The Athlete's village was a mudpit and there was standing water and ice on all surfaces, making it a sloppy mess. Fortunately, I packed and dressed smart. I had 2 sweatshirts, 1 undershirt, and my race clothes on top, then my shorts and 2 pairs of pants (one water resistant and one sweatpants) on bottom. I had a poncho on top and made a kind of pants out of a leaves bag to keep the bottom dry. I wore throwaway socks and shoes as well. I stayed as dry and as warm as possible, though I was still pretty cold, especially my feet. I changed into my racing shoes and socks about 9:20 and then joined the group heading down to the start line - instantly soaked everything through since it was raining so hard, but at least I was dry and had dry feet up until that point. Got loaded into the corral and got stripped down to my racing gear. Went with a heavier, underarmour type long-sleeve undershirt that was water resistant, wore my Colleen Strong tanktop I made (partially cotton, so would get soaked, but this was why I was running so definitely was going to wear it), shorts, gloves, water resistant beanie and hat, plus sunglasses to keep the water out of my eyes. I had put vaseline EVERYWHERE, so that was my attempt at avoiding chaffing.

The starting corrals in Boston are an atmosphere unmatched in the running world - just an electricity of excitement and anticipation, all the waiting, the nervousness, the travelling, the training, it all reaches its crescendo as you await the gun. Then it went off and the corral slowly moved forward (I was in wave 1, corral 3). I crossed the start line about 1:45 after the start and was off running. First thing I noticed was my feet felt super weird. It was like running in snow boots, I could only feel the back 2/3 of my feet and it was like my toes were gone - I realized pretty quick this was because they were numb. This slowly came back, but obviously my feet remained cold and soaked the entire run.

The Race-

My goal in these conditions was honestly to just make sure I finished. I was in decent enough shape and wanted to get another BQ, but once I saw the weather, I was hopeful I could just get to Boylston.

First 5k was 20:54, reached 10k in 41:59 (21:05), was feeling decent, nothing great, but not bad given the driving wind and rain, felt it smart to tuck in as much as possible. Missed much of the fanfare this way, but wanted to be smart about things. 15k was 1:02:55 (20:56), 20k was 1:24:10 (21:15), could hear the Wellesley girls from at least half a mile away - they were SO loud - it was as awesome or better than last year. I started to get emotional once I first heard them, I think it kind of woke me up out of the methodic plodding I had done for the first 20k and really was the first time i was like "I'm here in Boston - let's do this!" I had a paradigm shift after this emotional moment and from then on, my "head was in the game" and I was ready to fly. 

Half marathon hit in 1:28:43. My honest thought was that a sub-3 was probably out of the realm of possibilities today because you tend to give back time on the 2nd half of Boston. I was at peace though, and even as the downpours continued soaking us and the cold wind buffeted us from the front, I found a strange calm and steady determination to keep on moving. The second half of my Boston 2018 was going to be legendary.

25k - 1:45:20 (21:10)

30k - 2:06:37 (21:17)

As I entered the Newton hills, I threw down the hammer and had this steely determination to get up all the hills quickly and then just utterly destroy Heartbreak. I was amazed at how much energy I had and was just talking to my aunt Colleen out loud the whole time, telling her this race was for her and I was going to do something incredible on the back half of the course.

35k- 2:27:51 (21:14), I ran the Heartbreak mile in something like 6:54, just amazing to get up that hill so quick. My fastest mile of the ENTIRE race was mile 22, I came flying off of heartbreak to a 6:34. As I entered Brookline and started into Boston, I was tiring a little bit, but I kept repeating to myself "watch what I'm about to do" "watch this!" It was motivating and honestly, I was fighting back my tears just knowing I felt great and I was going to triumph over the weather and adversity today.

40k- 2:49:13 (21:22), slowest 5k split, but only by 5 seconds. Incredibly even race.

Finish - 2:58:29, 6:49 per mile! 

I was in tears all the way down Boylston and once I hit the finish line I lifted up my "Colleen Strong" shirt and pointed to the sky. I did it! It was for her and in her honor and memory, but it was for me too. I think this race was the catharsis I needed. I burst into tears as I walked to get my medal and through the rest of the post-finish area to the gear bags, I had left it all out there and the emotional floodgates were poured open. I was so happy and proud of what I had done. While not a PR, to run a 2:58 in some of the worst conditions I've ever run in was just incredible and I was so happy I got tough that 2nd half. What an awesome day, an awesome race, and an awesome city. I love the Boston Marathon and the event never ceases to create wonderful memories for me. Hopefully even though this is only my 2nd, there are many more left. I conquered this particular crusade at Boston and paid a great tribute to my aunt Colleen (along with the massive support from all my friends who donated on the GoFundMe page). However, I'm not done with Boston. I have more I'd like to accomplish there and I hope my 6:31 BQ is fast enough to get me back next year.

My 5k splits in succession today:

20:54

21:05

20:56 

21:15 

21:10 

21:17 

21:14 

21:22

9:16 (final 2.XX K)

pretty even, pretty awesome!

Now I have to take some time off to heal this sports hernia, which will be tough mentally. But once I get healthy, I hope to come back stronger than ever!

First run today in almost 8 weeks. Felt kinda difficult lungs-wise, also sore in the back and the hernia-area. Overall though, felt great to be back running! 17:20 for the run, 7:29 pace

new shoes today that I got seeded from work. Very comfy, definitely a fan of the new cumulus. 3.5 in 7:09 avg pace, 25:00, 93 degrees but didn't feel too bad, first run where my hernia area felt okay

4 easy today, felt okay, 28:55, 7:14 avg pace

4.4 in 7:05 avg pace

heavy rain and got hailed on 3 different times during the 5 miles, 7:1X avg pace, still felt pretty good

decent run tonight, 7:12 avg pace

7:11 avg pace, 5.5 felt ok

decent run today, 5.25 7:18 avg pace

6 tonight in 43:00, 7:10 avg pace

97 degrees, 8% humidity, rough weather, but did a warmup mile, then hit 5:51 on a speed mile, then easier, then 6:31 mile, then 1.8 easy to finish, good first speedish session

morning run, felt okay

7:16 avg pace today, felt decent throughout. strides after

6.2 in 7:11 avg pace at 7:30pm tonight after a big lunch, not the best on the stomach but a good run overall

Webster City Firecracker 5k today. Only 3 and a half weeks of training, so just wanted to get out and get a good run in. Goal was sub-19. Really hot and humid this morning, but thats to be expected on the 4th. 6:12 first mile, 6:12 second, 6:24 final 1.1, Didnt have my watch, so had to ask my fellow runners for splits. 18:49 final, 4th place overall, surprised myself with my level of fitness and my ability to maintain a somewhat decent pace. My younger brother beat me for the first time ever, I was proud of him, he ran 18:38 and got 2nd (and got recruited by a college coach mid-run). He is getting better and its exciting to watch!

tough morning run

really hot and dry tonight, probably 95 with 15% humidity, 7:02, 7:00, 7:07, 6:48, 6:47, 6:59, 7:07, 2:49, 7:00 avg pace for 7.4, 51:XX, really decent run all things considered

easy run this morning, 6.2 in 7:31 pace

7.1 in 7:3X today

morning run, 7:30 avg pace

8 easy in 7:24 avg pace, already warming up this morning

rainy night, felt pretty good. I like running in the rain. did some speedwork, 6:12, 6:01, 6:02 for the tempo, 18:17 for 3 miles, just a smidge under 6:06 avg pace, not a bad tempo run. 6.3 total

7.2 in 7:15 avg pace, warm night but felt pretty good

95 degrees at 5pm when I ran today, really dry heat, definitely a suffer-fest, 7:15 avg pace + strides

Was going to get up and race a 5k this  morning on my birthday but decided to sleep in instead. For my afternoon run, decided to go hard for 5k to see where I am. Did a 5k in 18:28, hit 6:04, 5:57, 5:55 then :32. good effort for a warm afternoon at altitude. Nice to get a feel for where I am. Here's to my 32nd year of running!

drove to Iowa today, got a workout in with my brother. just under 7

5.2 this morning in chicago, easy paced, sweated a lot

nice run tonight, drove all day back from chicago from my bachelor party, 7:19 avg pace, felt decent despite a hilly workout

6.4 easy this morning with my brother, felt pretty easy, 7:4X paced

morning run in Michigan today. Got to be in a wedding this afternoon so I had to get up early to get the miles in. 7:27 avg pace, felt okay

another michigan morning run before heading home, 7:40 pace

good run today, 8.5 in 7:21 avg pace, ran up the hills hard each time i came across one so that was pretty good effort, felt strong

another solid morning run today, something about this morning heat and humidity in Iowa that I just enjoy, its fun sweating in the morning! 7:31ish avg pace for 7.5 + strides

7.5 tonight, huge stomach issues, but made it to the end somehow, 7:17 avg pace

Local 5k today, decided to jump in after I got off work early. I like evening races, so the 6:30 pm start time was nice. Rained earlier so temps were decent, probably low 70s and felt like fall, esp. in the shade. 2 mile warmup with normal prerace stuff. Seemed to be about 150 people at the start. Once the race started I felt really good, the first 1.5 was uphillish and after the turnaround, it was back downhill, I felt so strong the first half that the second half I was able to push it even though I started to fatigue. Splits were 5:46, 5:48, 5:53, and 30 seconds. Was at 8:58 at the turnaround, finished in 17:57, so that means second half was 8:59. Solid and even splits. ended up 4th place. Overall, it was such a beautiful night for a run, late summer but really felt like fall. I loved every second of it and just enjoyed getting out and getting good turnover. To break 18 at altitude after just 7 weeks of post-injury training is very promising. 3 miles cool down. 

7 miles easy this morning, felt kinda crappy, don't even know the pace probably 7:30-40, good week overall mileage wise

gritty run this morning, 9 in a lot of humidity, but not a lot of heat, just sweat a ton, (back in iowa) 7:31 avg pace overall for the run + strides

super humid morning run, not too hot tho, 8.1 with running the uphills (and there were several) hard effort, 7:26 avg pace

Another solid morning run today. 8 in 7:34 avg pace

wedding day 6 today, 7:34 avg pace

tough run today just because of the heat of the day. 7 miles hard, 7:01 avg pace, 4 miles at GMP over some hills, good workout

easy run this morning but I was beat, wedding weekend will do that to ya, 7:23 avg pace, cut off the run early, was hoping for 10

progression run in the rain here in carlisle on the bike trail, 7:08, 7:10 warmup then right into it, 7:00, 6:57, 6:56, 6:48, 6:45, 6:26, then cooled down, overall, a very solid effort based workout, longest run since boston

tough run back in colorado tonight, 7.5 in 7:19 avg pace + strides

Good workout tonight, back up at altitude, but wanted to get a good tempo in. did a mile warmup in 6:58, then went right into the 4 mile tempo, 6:04, 5:56, 5:54, 5:53, 23:48 for 4 miles, 5:57 avg pace, my watch said 18:20 was my best 5k during the tempo, thats pretty good for the heavy shoes, warm afternoon, heavier mileage week, 9 total

tough morning 8 today following a good tempo session last night

easy run this morning, 7.6 in 7:42 avg pace, felt pretty tired again

decent run tonight, fall-like weather. 9.6 in 7:17 avg pace + strides

decent workout tonight in good weather, cooler than it has been. 11.1 in 1:19.52, 7:12 avg pace

8.5 on a warmer evening, 7:12 pace again, same as yesterday, felt a little sore and tired 

hill repeats tonight, about a .25 long hill with between 4-7% grade, pretty solid hill. did 8 up hard, probably avg 6:00 pace, then ran down after each before heading back up, 8.6 total, hot day really drained me

7.2 this morning in 7:42 pace, nice and easy but sore + strides

10 in 1:11:38, 7:10 avg pace, warm day, in the 90s, but felt strong throughout + strides

8.4 today on a really nice, seasonal weather day, 1:00:54, 7:15 avg pace

7:24 avg pace

6.4 in 7:30 avg pace + strides

Broke out new shoes today, felt really cushy. 5 easy in 7:24 avg pace

easy prerace 3.7 today + strides

2nd Fortitude 10k today. Had a good time at this race last year so I came back again, this time healthier, finally. warmed up for 1.7-2 miles, easy paced with some strides. Race itself went amazing, felt wonderful through about 8k, felt really good throughout, but just lost a little at the end since I wasn't trained through much more than 5 miles for speed. Splits were as follows: 

1 - 5:53

2 - 5:44

3 - 5:49

4 - 5:43

5 - 5:49

6 - 5:53

.21 - 1:XX

Total - 36:18, 5:51 avg pace

Split about 18:09 first 5k, then split about the same exact last 5k, 18:09, very even splits, felt really strong. Had a guy come up near me at the middle of the race and we just picked off people together the 2nd half, he was doing about the same tempo I was. Felt really good and finally strong and healthy for a change. This race was at 5000 feet, so I'm positive that at sea level, I would have set a massive PR today. The translator calculator I used said 35:11 equivalent if I wasn't at altitude - a stunning 35 second PR! Overall, very happy with today's race, felt good and a really solid mark of where I am fitness-wise. 4.4ish cooldown

8.6 in 7:42 avg pace this morning, felt okay, a little sore. 1:06:14 total time + strides

wet, rainy fall run tonight, felt awesome to run in this kinda weather. 7:22 avg pace for 8.5, 1:02:33 total

beautiful night so i decided to go long, wanted to go 13.5 and went out 6.75 in prep for it, but started to feel it and didn't wanna risk reinjury so took it way cautious and took the direct route home, finished 12 in 7:12 avg pace overall, strides

9.7 easy this morning, felt pretty good for a morning run, 1:12:30, 7:29 avg pace overall + strides

good speedwork today, decided to do mile repeats. Did about 1.7 warmup. first mile was 5:43, did .55 mile 4:10 easy between, dropped into mile 2 hit 5:37, another .55 and 4:10 then dropped to mile 3,, was downhill as I am prepping for this weekend's race. 5:30.5, almost sub-5:30!  cooled down for 3.3 miles. 9.2 total, overall a solid day at the office, I am pretty tired with all the mileage lately, but itll be worth it

ok run on a very hot sept. afternoon. 8.6 in 7:22, really slowed down and felt tired after 4, which is okay and expected. ice bath after

7.2 in 7:22 avg pace, felt kinda tired, strides after

easy morning run, felt extremely easy

5.1 easy this morning in 7:28 pace

Woke up this morning at 3am and couldn't get back to sleep so decided to watch Kipchoge's extremely impressive and inspiring world record at Berlin - 2:01:39, are you kidding me? Crazy.

Had to be in Fort Collins on the bus by 5:30am anyway, so I figured I'd just stay up after watching that. Buses took us up Poudre Canyon in the dark, always fun to watch the sun come up in the canyon over the mountains. I have done this half before and wanted to do it again, but with the recovery from injury this spring, I decided I wasnt ready to race a half yet. Goal was to see what I could hit for 5 miles after my strong 10k two weeks ago. Warmed up on a hiking trail road for 2 miles, beautiful as the sun was rising and I was all by myself in nature - pretty cool. 

Went out super strong and kept a quick turnover - I wanted to push the pace as much as possible. I started in 3rd place and stayed there the whole way, finishing in third pace. The course is downhill and drops about 200 feet over the 5 miles so that helped a little, but I found one of my fastest miles was mile 5 which had very little downhill and a little small uphills, so that was encouraging. Here are my splits:

1 - 5:36.4

2- 5:39.2 (11:15)

3 - 5:42.6 (16:58 for 3 miles, was at somewhere near 17:30 for 5k)

4 - 5:43.0 (22:41 for 4 miles, one of my better 4 mile splits all-time)

5 - 5:40.3

total - 28:22, 5:40 avg pace