The best pace is a suicide pace

First day back, training for footlocker now, so that will be fun. Mile w/u, then 40 min distance run. We hit 5 miles at 7:40 average. We did the last two significantly faster, high 6 pace. Good run for first day back

Easy day. Ran the neighbourhood at 6:30 average, then did a round in the circuit room. Felt pretty good, but I need to work on my back and my abs. Other than that, good day. 

INJURY WARNING: Intense pain in left knee at beginning of run. Went away after a mile or so, but I'll have to watch that carefully. Other than that, this was a great day. Mile W/U, five mile run. The average pace was 6:53, but most of them were faster. Ran with Talon, who has pacing issues. He doesn't seem to have a training mode, and every time I run with him, it starts to feel like a race. We did 2 miles at a quick sub-6, then we both decided it was ridiculous, slowing to 7:20 for the 3rd. After that we said, "screw it, I wanna go fast." The rest were about 6:40. Don't know how Kenny does 6:00 for 13, so S/O to him. Good workout, nice to be getting distance again after so much speed at the end of the season.

knee felt fine today, don't know what was up with that. Today was a burnout. We did intervals on the track, with much less rest time than usual, and without pacing, we did them all at full speed, which made it much more difficult. We did 2x400m, 2x200m, 2x100m and 1x800m w/stadiums. Splits were 66.6 (yes, that was the real time), 68 for the 400's, 28, 30 for the 200's and 14, 13 for the 100's. PR'd in the 1 and 2 hundred. I will be very sore tomorrow, but great workout.

I was going to do a distance run, but the weather was disagreeable. I forgot how cold it is at 7:00 am right now. My plan was to do 8-10 miles, but the freezing air in my lungs disagreed. I decided I wouldn't make it very far, and cut the last 2-4 miles of my planned route off. I couldn't hold a steady pace today. The average was 6:45, but the fastest was 6:20, and the slowest was 7:02, and the others were all over in between, and there were no hills, up or down, so no consistency. Not bad for my first run in real cold, but could've been better.

30 minute "LSD." We held between 8-9 minute miles for most of it,but there was this one 800 somewhere in the middle where we went sub-5 for no reason at all. Talon can be difficult to run with. 

PM-got really stressed. Went for 2 easy miles at 9:00 pm to clear my head. felt good. Few extra miles are always helpful.

Pretty sore today. Was not feeling good. We ran the neighborhood at about 8:00 pace. Sped up A LOT at the end, per usual. Core afterwards.

ran in the school, so I'm not sure how far it actually was. We would run really fast down a few halls, stop in the commons, do some core, and then take off on a different route. I think the average pace was probably close to 5:00, we were going pretty fast. For core we did 35 push-ups, 25 sit ups, 50 squats, holding every fifth one for 5 seconds, 45 second plank, 30 second side planks, and 30 tricep dips. We did not do burpees. Burpees suck.

1x1200m, (4:15) then 10x190m (30ish splits) the 200's had two short, steep hills, and one tight u-turn around a tree, so they caused some pain. My thighs were already pretty dead, I took the stairs in the school a bit too hard yesterday. The sharp turns made my ankles hurt. The hills really burnt. It was cold and I had a hard time breathing. It was a great workout! 

First thing's first: it was 25 degrees this morning. The sun was out, so it wasn't as bad as it was last year (last year sucked), but it was still pretty frigid. I came to win. Then my life flashed before my eyes. I hadn't expected Kenny to show up. But he did. This meant I would actually have to compete. Oh well. Splits were 5:47, 5:45, and 5:53. I hate the Aggie course. There are too many U-turns. I went out hard, and stayed in front basically the whole time. Time wasn't quite what I would have liked, but it was cold. Not a bad start to Thanksgiving day.

First workout in the indoor, which I refuse to refer to as the "UTC." Simple workout, two laps, followed by alternating core and sleds. Pace felt close to 4:50 while I was running, and those sleds burn a lot. Solid workout, I'll probably be sore for a while. 

Mile w/u, then 6x400m repeats. Splits were 67, 69, 71, 79, 73, 74. Got some good burning in my legs, so that's always fun

FOOTLOCKER!!! Left at 7 this morning, got to St. George around 4 or 5, and did a run there. It was supposed to be a whole team kind of run, so the pace was pretty easy, close to 8:45. Sleep in Vegas tonight, California tomorrow!