Running is a means and never merely an end

1.55 warm up to rail trail. I did the workout on rail trail, then around Duncan park, on to the end of rail trail, then back up through the start.

7 mile progressive tempo and I felt fantastic! Aiming for a progression from 7:40 to 6:40 in 10 second increments per mile. Last week, I went out at like 7:20 and bottomed out at mile 4 with a 7:02, getting slower after that and averaging 7:14. This week my average was 7:07, and my splits got faster every single mile! 7:30, 7:19, 7:14, 7:08, 6:59, 6:46, 6:42. So so so psyched about this run!

1.55 cool down back to campus. Weights afterwards.

2 mile warm up

2 x (800, 400, 800, 400, 800) with 60 sec rest and 2:30 between sets. The 800's were 5k race pace (3:10) and the 400's were 3k race pace (90). Hit 3:08-3:09 for all of my 800's, except the last one which I kicked, to a 2:58. My 400's were usually 89. I felt great during this workout! I was in the front of the pack - not the front-front of course because Anya was up there, then Rebecca a bit after her, but the front of the big pack. Felt very smooth and paced evenly. 

Only had enough time before our 1:00 classes for a half mile cool down.

8 miles recovery on my own. Ran around VCOM, then Cleveland Park. 7:58 averge.

Abs afterwards, then weights later.

1 mile warm up, hurdle drills, agilities.

3 x (4x300m) at mile race pace (5:30 mile is a 62.5 300m) with 1:30 between each rep and 2:30 between each set. This was a toughie for sure. First fast workout of the season really, and my legs were definitely feeling it. I hit 61's for the first set, then 60's for the 2nd and 3rd sets. I'm consistent if nothing else, I'll give myself that. I kicked the last rep as always and hit 56. Feeling it hurt pretty bad for holding 5:30 pace for only 300m makes me a little nervous for running the 1500m on Saturday, but I am also so so excited to run it because I know it is going to get some good snap in my legs and help my 5k a bunch, plus the pressure is off since it's not really my event. Either way, I'm gonna feel the burn and I am pumped!

2 mile cool down. Finally a full cool down!

AM- 3 miles on my own...just cause I felt like it! Beautiful day.

PM- pre-race shakeout with the team. 

Ran the 1500 today, then a workout afterwards! I felt solid during the 15, it's so so quick, I didn't have time to really get too mentally tired (even though my legs were burning of course). That is 2 seconds off my PR, which was set last year just before my 5k PR! So hopefully good things are in store for my next 5k.

The workout afterwards was tough. Real tough. Not in general necessarily, but just since it was immediately after a race. We jogged right over to the dirt track and then did 2x(1000, 400, 200, 200) + 1x(400, 200, 200). So basically 3 of that first set but without the 1000 on the third. The 1000 was at 90% (tempo), the 400/200's were at mile goal pace. Every rep I could just feel all the lactic acid in my legs, it was rough. But at the same time I was loving it,  feeling myself improving today. I haven't had that burn in a while, it's usually all cardiovascular. I'm definitely going to be sore tomorrow. 1 mile cool down after.