The best pace is a suicide pace

Another morning with the girls. Mile warmup, 5 mile distance run. Went really slow, about 10:00 miles. I could have gone faster, but I brought my little sister today, and she was hurting. I hung back with her and McKenna, who was having some probably show related issues. The knee felt better today, I think it's healing.

core day. Mile warmup w/dynamics, followed by 30 minutes of core. Focused on abs today, which has been a very weak are for me lately. Cereal after the workout

Mile warmup, core with cardio, and three miles on TT course. Real easy day

Today was my first real run in a long time. I've been doing a lot of core or running with the girls, so naturally, my running ability was down and today sucked. Mile warmup with dynamics. Six mile run. I tried to go fast, I really did. 6:45 average for the first three miles. These were uphill and it burnt me out. The next three were 7:30 average, and sucked. My legs felt fine the whole time, except a little knee pain still sticking around. What killed me was my currently weak cardiovascular endurance. Half mile barefoot cool down. I definitely need to work harder

Mile warmup, core, two slow miles

Little late on the post today, but whatever. Mile warmup, 4xmile repeats. Splits were 5:43, 6:13, 6:23, and 5:52. Really disappointed with my performance today. Mile cooldown and stretches. I'm putting this in almost twelve hours after the workout, and I am dang sore. I need to workout more. So I can have a strong core. Like Thor. 

really sore today. Mile wu, Core/cardio, two mile recovery run. 

Afternoon-5 mile hike w/fam. Ran about two miles of it, felt pretty good, knee wasn't a problem at all

Evening-Light in the dark 5k. Mile warmup. First race in a while, from felt good, but I'm not in shape, particularly mental shape. I held a lot back and didn't go as fast as I could have on the second and third miles. My watch had it at 5:43, 6:12, 5:59. 18:10 was the official time. Nathan hauled and took first. Mason said he was way out of shape and would quickly fall behind, but I didn't buy it. I was correct I'm not buying it. After about 1.25 miles he pulled ahead, leaving me in third. Soon there were large gaps in front of and behind me, so there was no pressure, so I settled, rather than competing. All in all not horrible for off-season, would have liked to be in the mid 17's though

Mile warmup, distance/tempo run. Six miles at high six pace. Ran with Nathan, Kenny, and Clayton. First two miles were a little slow, then we sped up to 6:50's with about two miles to go, Kenny and Nathan sped up, I guess they wanted to impress the girls. I held the same pace, because I was still a bit sore from the 5k on Friday. Mile cool down 

Dinosaur track run today. Mile warmup w/dynamics at red fleet, 1.5 mile trail run to the lake. Swam for about half an hour, then "ran" back. The water felt great, and it was a great recovery day

Mile warmup. 8.5 miles at high 7/low 8 pace. Felt pretty good, but the pace wasn't very fast. Rafted the river later

Mile warmup. Today was supposed to be distance, but it almost felt a bit more like tempo. 6 miles. First mile was 7:30. We sped up consistently after that, so it ended up pretty quick. The last mile was about a 6:10, so we got going at a pretty decent pace. My knee started hurting after about a mile, but only for about half a mile, so it's probably fine.

"Fun" run today. We drove out to U-hill for incline training. Mile warmup, then up the hill we went. This workout is basically a race, and I won. Didn't track pace because that's always disappointing on this workout. Got to the top, thighs on fire, ran to the U at an easier pace, soaked in the view for a minute, and walked down. Sore, but a good workout

mile repeats, so good workout. Mile warmup, at this point I really wish we could do the repeats on the same course as the warmup, because the course we use is on really long, thick grass for at least half of the distance. The grass saps my speed, and my will to live. Four repeats, the first three I focused mostly on form and consistency, so they weren't too quick, but they were really close together. 5:56, 5:53, 5:56. The last one I decided to go ham. The issue was that we did the last one as a team, so I, having ran in the first wave the whole workout, got way too much rest. My legs were super stiff when I started and this stuck around until almost the halfway point. I found my groove though, and tried to haul the rest of the course. Did alright, I was planning low 5:10's and finished with a 5:20,  so not terrible, wish we wouldn't have rested for so long.