Run Life

Am: will log race report later. 3.5 mile shuffle warm up, 3M, than 3.8 mile cool down. Went out hard 5-5:05, led through 7 then feel off a bit. Ran 1:09. Disappointed with performance. Body freaks out at that clip and mentally drained. Need more rest and speed work at faster clip. Got some rearranging of training before phoenix 

PM: 12 miles from the house to timberwood park. 75 degrees out

Pm: drury trails, after work 80 degrees out. Some stroller miles mixed in

Am: 6 mile warmup with part of it waiting on Matt to show up. Drills and strides. The. 2x15mins around Mcallister loop. First 15 in around 5:05-5:17 average, second 15 mins in 5:15-5:17 avg. fell off a bit on second effort but knew I was tired going Into it so was ok with the effort. Then did 1 mile hard in around high 4:50s. 4 min rest imbetween. The. 1.7 mile cool down to get the total 15. Good workout overall. Got some work to do, but getting better

Am: 6 miles at lunch on base 

pm: 11.5 miles at drury trail. Another nice day, mid 70s. Easy miles. Did 2x400m strides at the end at 5:10ish pace. Felt great, a little tired from early mornings/late nights

Pm: missed my lunch run so did 14 right after work on base. Mid run did 8x200m hard to start working on my leg speed and lack of turn over. Took full recovery imbetween each. Averaged around 29-30 for most of them. Then ran 27-28 for the last. That's fast for me. In the long run this and faster mile repeat pace and more LT runs/workouts should help a ton for phoenix. Atleast that is what I'm going to focus on for the next 4 weeks. Still getting in my uptempo long runs. But that is the plan for the next 4 weeks. 

Am: slept in a bit, hard to avoid the gloom and rain today so got it going and met up with Matt for a long run. Started by Trinity U and ran around alamo heights neighborhoods into the zoo. Around 6-7 miles we picked it up to 6 flat and for the next 10-12 miles we worked down to 5:20s and then gradually came back up to high 5:50s-6 flat until mile 20. Got technical and a bit slippery on the river walk, the time we were rolling 5:20-5:30 but we made do. Hammys and butt muscles sore from last nights 8x200m effort hard. But felt like this was good to focus on effort since I need to get use to running on tired legs/muscles. Woulda liked 25-26 but was a bit hashed and figured next weekend with 3 weeks out it can give the 26-27 mile day a go. Maybe the weather will cooperate. Overall feeling good about this week. Making strides forward as I focus on speed and turnover. Race weight is starting to head in the right direction. Total time for the run was around 2:25. So good overall split with the slower warm up and hills towards the end of the run.