The King of Controversy

PM - 3 miles with striders. I felt really good and was just happy to have a nice short run. 

Not really a competitive race but it was for a good cause and helped me get closer to my LT pace (5:40 pace). This was a great race for me and a PR by over a minute. I was feeling great and even though I didn't hit my goal of  5:40, I did a lot better than I have been doing. Warm up of 2 miles and cool down of 1 mile. My mile times were 5:50, 6:25, 6:02, respectively. I think we may have cut some corners because my watch was only at about 3 miles, but whatever.

PM - 6 miles. Same old repeat Monday. 4x1000 (89% but I was supposed to do 87% again). I was feeling really tired today. I was supposed to be hitting 3:39. My times were 3:34, 3:37, 3:43, and 3:39. A lot better than last week getting around my times even though I ran a little fast at first.

PM - 5 miles (trail). The trail today was so hard. I still felt tired and that big hill and then the small little up hill after that didn't help. Need to get more sleep.

PM - 8 miles with 30 min. tempo AT pace (6:00). I ran really terrible again. I did exactly what I did last week. I was on pace for the first mile and fell off again. I was still feeling tired and my foot pain is starting to come back. Still need more sleep and need to stretch, roll, and ice better.

PM - 7 miles. Old Man Hills (1x800, 2x400, 4x200). I was still feeling tired so I decided to back off a little and try to run more consistently. I did really well and didn't fall off like I always do. I was even able to make the last 200 a little quicker. My foot felt better today but still tired. Weights after.

PM- 3 miles and striders. Little bit of a hectic run. We were handing out flyers for the 5k tommorow (a little late). I felt pretty good. I actually didn't feel as tired today which is good. My foot was fine but my right achilles/ankle hurt after the run.

Another fundraiser 5k to help with our LT tempo pace with 2 mile warm and 1 mile cool. It was a hard course and a bit long. I ran with some Desert Hills guys who are a lot faster than me but were taking it easy. My average pace was 6:20 which was a lot slower than what my tempo pace (5:40) was supposed to be but I probably would have run slower by myself.

AM - 3 miles. My first morning run since we started back up. Cold but legs felt good.

PM - 4.5 miles. 800 meter time trial with Harts warm/cool and striders. My legs were feeling really good today but as I started that race I was really tense and my upper body felt horrible during the race. I got 2:34 which is 18 seconds off my Kosmin test time but I've never run an 800 race so I didn't know what to expect. I loved this race because it was so short. Striders were good. 

PM - 8 miles with 30 min. AT tempo (6:40 pace about now because of yesterday's time trial). It was actually one of my better tempo runs even though I was going a slower pace and still fell off. I stayed at my pace for a lot longer than normal even if it was slower. My calfs were pretty tight today and just like everybody else is saying, I also need to do better at stretching, rolling, and icing. Weights after.

PM - 6 miles easy. It was a record setting day today when all of the boys running with us took off their shirts. My legs were feeling great today. I started to fall off just a little on the way back because of the strong pace that we had but nothing like I've been doing lately. Nice stretching session afterwards.

PM - 5.5 miles. 8x200 at race pace (38.5) with equal recovery and Harts warm and cool. It was actually pretty easy today, my legs were a little tight but nothing terrible. My times were 37.45, 39.04, 39.15, 38.33, 39.33, 39.58, 37.72, and my watch messed up on the other time. We also took our heart rates after every couple of 200s with the goal of getting below 120 after the recovery but I was hitting 130s so I need to lengthen my recovery a bit. Weights after.

PM - 5 miles (trail). Still a little tight today. I struggled today to keep up on this trail. There were a couple of times where I wanted to stop and take a break because of those hills but I just kept pushing.

6 miles with 15 min. LT tempo (6:20 pace now because of time trial) on the river trail. This was one of my better tempos lately even though my pace is slower now. My mile times were 6:18, 6:14, and then 2:34 for .37 miles or 6:56 pace which was a little slow but still a better tempo for me. Then a nice solid pace to end instead off my usual sloppy soccer jogs to end.

AM - 7 miles with Old Man Hills (4x400, 2x200). I ran by myself but saw a bunch of the guys as I finished my hills. I felt pretty good but didn't run my hills all that great. They were consistent but slower than I would have liked.

PM - 3 miles by myself.  

PM - 7.5 miles. 4x1000 with 3 min. recovery and 2x300 at F pace with full recovery. My 1000 times were bumped down quite a bit (4:02) but I haven't been running that great lately so it's good. My times today were 4:04, 4:01, 3:59, and 3:59 for the 1000s and :51 and :51 for my 200s respectively. A much better workout for me. My legs were feeling a bit tired again. I need to get more sleep.

PM - 4 miles easy. I am so glad that we had a recovery day today. I was feeling even more tired than yesterday and my legs were feeling pretty tight. Weights after.

AM - 3 miles. Got to bed earlier last night and was able to get up easier this morning. 

PM - 6 miles. 12x200 at race pace (38.5) with 120 beat recovery and Harts warm and cool. My times were 40.19, 40.39, 39.27, 36.91, 38.89, 38.74, 38.82, 39.28, 38.55, 38.02, 39.33, 38.62. I had a rocky start but was able to do pretty well towards the end. My legs were feeling much better today because I got to sleep earlier last night but not 100% yet.

AM - 3 miles to AC.

PM - 4 miles - 3 miles and striders. A fun run through Sandbergs. Legs were feeling great. Did vertical test after and I got 24 inches, one of the highest on the team. 

8 miles with 30 min. AT tempo (6:40). My legs were feeling great today but I just didn't get where I needed to be. I ran at more of a 7:00 min. pace. I really need to work on the mental side of things and quit running such terrible tempos especially at slower paces than I have done before.

AM - 3 cold miles to AC again.

PM - 4 miles - 3 miles with striders. Ran into Green Springs then tried out some other events to see if we had some weird hidden talent and to get ready for the decathalon on Wednesday and Thursday.

AM - 4 miles with 4xFartleks. I didn't do all that great on my fartleks. On my first two fartleks, I went out way two slow and soon the group was way ahead of me. I tried to go faster on the other two but was still way slow. 

PM - 3 miles. Tried some more events for the decathlon.  

AM - 4 miles. Kosmin #2 with Harts warm and cool. My hamstring was bothering me during the warm up but was able to run the Kosmin without problems. I let myself get trapped at the back of the pack at the beginning and tried to make up ground towards the end. I really need to get better at starting a bit quicker so I am not always playing catch up. I got to pretty much the same spot today as last time.

PM - 3 hectic miles. We did the decathlon today so we were just to get 3 miles in whenever we could. My shins are starting to hurt so I need to get on that. 

AM - Missed the morning today.

PM - 4 miles. 3 with striders. I didn't get to bed very early and my legs felt really tired today.