*Leave*A*Legacy*

Good ol' lake loop tempo today. First time I've done the whole thing, ran it in about 25:13. went 5:07, 5:05, 5:07, 5:00, 4:54. 

AM: loops on the grass around the track, (4.6)

PM: even slower loops around the track on the grass. (5.4)

Went out and found airport loop. Kept forcing my self to slow down cuz I didn't want to go very quick on the run, kept miles 4-10 between 6:01- 6:10. Then I decided to just speed up. good times

4 in the morning, 2 with josh, 2 back by myself

10 plus some strides. in the afternoon. feels like I've got a rib out again

6x800 at Kiwanas. Pretty tough with the hills. Also, my rib was out and just kinda felt like trash so rough workout. 2:25, 2:24, 2:21, 2:24, 2:27, 2:27

3 in the morning. Felt bad

10.2 in the afternoon

3 in the morning by myself

2x(mile 1200 800) equal rest. went 4:45, 3:33, 2:19, 4:46, 3:32, 2:13. Everyone was raging that last 800 so I went with. Pacing was pretty awful today, for both the miles we went like 2:28-2:29 then raged the last 800 lol. 

LAY-Z FRYDAI. nice and easy in the morning before coming to school

Pretty tiring, but kept it pretty chill so that I wouldn't get too tired for next week. 

3.4 in the morning. found casey on the field so ran with him for a bit

2x2 mile after. Went 10:01 (wheeled out 2 mile... we had 2.1 on watches) then we did a fast start for the first 800 in 2:21, then next mile was 5:02, then last 800 was 2:26. Felt pretty relaxed the whole time, didn't want to go into the well at all today so happy with the turnout.

Carterville

alone in the morning, 3.1

Workout in the PM. 1 mile at tempo pace, 2x 800, 2x 400 alternating on grass track, and the track. I like the grass track a lot. went 4:59, 2:14, 2:11, 64, 61. 

Most incredible XC course I have ever seen. Excited to race!

Ran the 10k additional loop on the course. good times. Felt pretty excellent. Ready to rumble tomorrow.

Really fun time, warmed up 2 miles then did some strides, grabbed a piece of gum and got ready to race.

Race started off fast, I always blow up if I start too fast so I started near the back. I moved up after 800, and kept moving up through the first 4k til I was on the back of the front pack. This is where my first mistake was, the front 3rd of the pack broke off, and dropped the back 2/3rds Then a few seconds later this back pack split into two groups. I didn't recognize either of these splits and got stuck with the back of both split offs. I surged up where one of the NAU guys was dropping of the 2nd pack and ran with him the next 4k picking off people. Around 3k to go we dropped a few SUU guys, and I saw two more NAU guys. I tried to drop the NAU guy with me but he kept matching my surges, then putting in a surge, and we just kept alternating til we caught the other two NAU guys that were like 50 meters and 75 meters in front. Then us 4 all ran together til the finish where two of them out kicked me, I out kicked one of them and an SUU guy who was falling back. 

Super happy with the race, a great starting point for me, hungry for more. 

Plan for the future is just working on closing the gap between the front guys and me.

9 with my brother then an extra couple loops on intramural up til 10 miles. Legs were quite sore and tired but felt good to run. 

4.15 with mckay. plan was 5 but mckay was turning back early and I wanted to catch up with him

AM: around campus alone. 4.05

PM: 9.5x1000. Got a side ache on the 2nd to last one so I just hopped in at the 500 mark. Kramer and I decided to work on closing the gap so we started at normal pace, then after 5 we went about a second behind the pro group, then we went in the mix with the pro group. Kinda weird to have Jared Ward running next to you realizing he got 6th at the olympics. 

3:07, 3:07, 3:05, 3:06, 3:04, 3:01, 3:01, 2:59, 3:00, 1:27 for the 500. 

5 miles on the treadmill while getting my achilles ultrasounded every mile @ 6:13 pace. 

7 miles outside with the guys. I was hurting

Up hobble creek but not as a workout... blessings cuz my body isn't recovered from the race plus the workout on tuesday. Yesterday and today I was struggling just on easy runs. and to make it worse my foot started bothering me so I'm gonna baby it back. 

Up towards the Y then back to the track and some strides. 

Felt like trash, didn't eat enough and was feeling weak from mile one on. luckily I made it to the end.

3.1 in the morning. It was quite cold. felt wayyy better than last week. #blessed!

8 in the afternoon plus some strides. Trying to get my leg turnover quicker without shortening my stride length significantly. It's pretty much a complex math problem of recipricals. 

4.1 in the morning, I was kinda cold so I got moving a little too quick

Michigan workout. Struggled breathing... saw the chiropractor after and realized why, my T4, T5, and one other that I didn't catch what he said we out as well as my some muscles were really tight. 

4:30 mile, 5:04 tempo, 3:24 1200, 2:31 (only did 800 cuz the trainer was trying to fix my rib). 2:12 800, 4:57 tempo, 64 400, 2:36 tempo (only did 800). Real struggle bus.

5 miles doing the achilles research

then 5 miles with dustin plus some grass loops to get 7 plus 4x 100 meter stride. Body was feeling kinda weird. also feels like i've got some bursitis in my heel... I had the problem in high school, i'm hoping it doesnt get worse

3 in the morning

workout in the afternoon. my body wasn't handling it so i just went back after 2 intervals. my left hamstring was hurting, and my right calf as well as my heel area from the bursitis (but that wasn't too bad). Then I just couldn't run. don't know why but i'll be better by next week hopefully

Went out in the morning to run, my hamstring wasn't having it, went a total of 2. gonna rest tomorrow and sunday and see how it works  on monday

no run unfortunately. felt better than yesterday but not good by any means, gonna see how it goes on monday