Well I didn't think I'd make it this far....

AM: Last week wasn't a total mileage bust. I missed my run two days, and hit 65 in 5 days. I was planning to hit 90-95 last week though, so this week I'll shoot for that. Maybe even get the hundo if I don't miss any of my runs. This morning, I went from my apartment to Kiwanis, did two laps there, and ran back. I was going to do more but I was so hungry I had to get home and eat something. I might go for another easy run tonight. 

AM: This morning I went out for my usual four miler from my apartment. I had to wear a sweater again!

PM: We warmed up to Kiwanis, dropped our shoes at the start tree, and then I did another two laps warm up. That plus strides brought me to 3.5 miles. Our workout was 2 mile, 1 mile, 2 mile. I stuck with the second group again today; I'm not feeling sick anymore, but I'm still kind of phlegmy and that puts my breathing off. I'll stick to the second group until I'm 100% back and then I can work my way back up to where I was a couple weeks ago. 

We were supposed to hit 10:15-10:20 on the two miles, and 5:00-5:05 on the mile. We started the first one and I felt pretty good. I was leading and forgot by how much you negative split because of the downhill in the second half and uphill in the first, so I hit 2:35 at 800, then 4:59 at the mile. So the next mile we slowed down quite a bit, and I came in at 10:14. Then we had like 6 or so minutes recovery and we started the mile. I just hung on with the group and hit 5:03, so right on. Then 4 minutes recovery, and the last two mile. That one hurt. I ate too big of a lunch and it was getting progressively harder to breathe. I don't remember what we hit the mile in, but I hit 10:28 for the two mile. I guess everyone was hurting pretty bad because I finished right behind Jon who finished first. 

After that we did 4X80 meter strides diagonally across the fields, then a lap around the park and back to the locker room for 11, then I did another mile on the treadmill while I waited for everyone to arrive so we could start weights. At weights we did our hamstring stretches, then the lower classmen did depth jumps, front squats, resistance band hip reps, db vertical press, then I did 4X10 pushups. 

After that we went back to the training room, where I rolled out a bit, stretched,and icebathed. 

AM: After my last class of the day ended at 10:50, I went for a run on my own. I went 2.5 out from the locker room on Carterville and back. Now to eat something before the run later!

PM: There was a group ready to go at three, then a group who was a little late. So the group that was ready started before the other group. We did Carterville, but only Farnsworth and I were the ones doing the full ten by the time we got to the trail, so we did that and then saw that Nick was waiting under the bridge, so we waited for like three minutes and a bunch of guys came in, so we all finished the run together. Really easy run, avg 6:40 even though we started at like 7:30's. Afterwards I stretched in the training room and ice bathed afterwards.

AM: Did my usual 4 mile loop from my house. The morning are getting chillier and chillier!

PM: Workout. It was chilly, windy, and drizzling for the whole workout. We warmed up from the locker room to the inramural fields, then did 3 laps around to get 2.5 warm up. Then we started the workout. Guys racing this weekend were doing 6X1000, and guys not racing were doing 7X1000. We did the first two as one big group, coming in at 3:15 and 3:14. The lead guys were REALLY warming into to them. Then we divided into two groups and I went with group 2. The next 4 went 3:10, 3:09, 3:08, 3:08. On all of those I started a bit more conservatively and moved up through the rep to finish towards or in the front. The last one everyone decided to race it, and I just went for consitency. I finished nearly last but still hit 3:08. Then we did 4X100 meter build up strides across the fields, and then changed shoes and cooled down two laps around and back to the locker room for 9 miles total. 

I think I finally worked this sickness all the way out. I could nearly breathe normally today, and I felt decent. Now that I'm feeling better, it's time to work back up to where I was two weeks ago in workout!

After the workout, we went to weights. After our hamstring stuff, we did depth jumps, front squats, back extensions, ball-hip extensions, and DB row. I am beginning to handle weights much better than I was when we started. I'm almost not sore after today's session! Then some good stretching and rolling in the training room after.

AM: Went for an easy four miles right after my last class of the day. Kind of chilly at the start, but once I warmed up it was nice running weather/

PM: Went for a run with Fuller, Briggs, Nick, and Haven. We drove to Rock Canyon trailhead, and ran south on that trail for a little over 4 miles. The majority of the way out was short, steep uphill followed by short, steep downhill, and a few flat-ish parts in between. Then we turned and came back on a trail that was slightly less hilly, and then we cut down by the Y trailhead, and ran back to the cars along the road. The road was uphill most the way, then steep downhill. This run gave us 8.5, but with all the uphills and downhills it felt like 15. I could tell my legs had taken a pounding by the end. Once we drove back to the locker room, it took all my mental strength to hop on a treadmill for a mile and a half to get in a bit more mileage.

Afterwards, I jumped in the hot bath for nearly 10 minutes to see how it would affect my legs. They felt great afterwards! Like I'd just taken an ice bath, except not stiff. 

PM: There was some confusion as to when the group was running today, so i ended up running with just Evan. We did long Carterville and then I added a mile at the track to get the full 11. It was a solid, even pace run. 6:27 avg

AM: Met up with the people not in Minnesota for a long run. We started at the locker room, did Carterville backwards, then added north on the trail up the canyon until we hit 8, then headed back. We added a bit at the fields to get the full fifteen.We picked it up the last little bit. We ended up averaging probably like 6:10. We also saw Sasha twice on the run!

My hips were a little sore, especially in the lower, pivet area. I did stretches that focused on opening up my hips and such. That seemed to help. I need to remember to do that after my runs.