Step by step, mile by mile

AM - easy shakeout before driving up to SLC to get my car for the next 10 years or so(Toyota Corolla(a recent model too)).

PM - some strides in the new pegasi, shaking out the legs from an 8 hour car ride. Did 150, 200, 150, 300, 400, 100 in 25, 34, 24, 51, 68, 13. Besides the 100 they were all super easy.

AM - 3. Felt good from 11 hours of sleep, but was counteracted by the heat since I slept in. Last workout at altitude tonight! 

PM - spent a long time swimming with my younger sister so I was pretty tired. Did 3x800 and 2x400. Only times I remember were 2:19 for the first 800 and 62 for the last 400. Didn't hydrate well either. 2 miles later + lift w trevor.

AM - slow shakeout before leaving for college. Not sure if I'll have any time to do my second run since I'm driving all the way to Kansas today but I'll try.

PM - 2 miles was all I could squeeze in, last few minutes at 6 flat pace. OXYGEN

AM - 5 shaking out the 15 hour car ride yesterday. Definitely felt it those first couple miles. Ended with 2x(150,120) to loosen the legs a bit. Times were 22.2,  20.8, 16.5, 16.2. For the first time in an eternity I stretched after which I'm very proud of. I'm going to try and stretch before I blog my run just so I'll be obligated. Gonna get back on a good stretchin and hydrating schedule and hopefully I'll be better off for it(I don't see why not).

AM - thought I could just come down to 1000ft and run 3 flat kilometers like it was nothing, but I forgot how TERRIBLE humidity is. Did 3:04, 3:01, but by this point I was starting to feel overheated and had family stuff so called it there. Humidity sucks. Normally I think I could have gone on but had to go to the bathroom bad and my body just didn't wake up that quickly. 6:06 avg pace for the run

PM - run and swim

AM - off.

PM - 3 hilly miles, 3x(3x300m) w/ 100m recovery between repeats on sets #1 and #2, 3 minutes rest after #7 and #8, and 400m recovery between sets, ending with another 3 hilly miles. Ran 54, 55, 51 for set 1, 51, 49, 49 for set two, and 45.5, 45.1, and 41.2 on set three. Very windy out. Felt fine, for the most part, I think I was able to balance the scales of not pushing too hard and overheating in the humidity well, but man that last one hurt. Just went hard, and collapsed and gasped for air in the fetal position for a good two or 3 minutes after. I think I definitely could have run a 40-low in spikes. I wanted to be fit enough to run 54-second 400's in workouts by the time Christmas break came around, and that last 300 would have been a 54 if sustained another 100m(being that I was in road flats, I find that reasonable). Since my speed is where I wanted it to be in 4-5 months if training went perfectly, I'm extremely happy, because that means I'll just have to sustain or barely get faster on my short speed, which means I can focus on my weakness, strength. I'm going to start getting back down to the low 150's/high 140's for my weight. I'm 17x lbs now, and I think by dropping 25 pounds I could be a lot better off for it(I got in the 130's last year, which was pretty crazy for a 6'0 guy. However I only achieved that through running 100+ miles per week for multiple consecutive weeks and eating maybe 1500 calories a day, so I think that was a bit too much).

AM - 3 mile shakeout in the rain before driving back down to university.

PM - broke my damn foot

PM - 3. Foot got pretty uncomfortable from a tighter toe box on the shoes, and not taking my ibuprofen for my foot. A quick synopsis of what happened, I was doing the stretch where one holds their heel against their rear, and I whipped my foot down and kicked a toilet head-on. The pinky toe sustained most of the trauma. The first couple days I was sure it was broken, the pain was excruciating, but by the day it's feeling better so it might just be a serious jam. Maybe I'll try doing some of my easy runs barefoot on the soccer fields and see if it feels better. On a side note, today was my first day back on my own. It's always a little scary at first(my closest family member is 6 hours away) but I'm sure I'll be fine.

AM - 3. Didn't get out until 11 and it was very hot(mid 90's and humid). Gotta start doing my first runs earlier.

PM - 4 at 5, where it was even hotter than the former run. Capped it off with 3x400m going 40, 30 for the 200m's. First two I'd hit the first 200 a little quick and run a 31 last 200, but the last one I was able to hit the splits. Good to know I can switch paces pretty hard, now I just need to be able to do 4600m and then cap it off with that(hopefully faster than 40 for the first 200).

What a terrible world championships for likeable guys this year. Bolt loses one race and DNF's the other, Farah dethroned by a doped up ethiopian, Jager comes in as the heavy favorite and places worse than he did last year when he wasn't, Centro dead last, WVN losing, the list goes on and on. With one men's open race left, I'm calling it now, Kenyan sweep(Manangoi, Kiprop, Cheruiyot)

Botched long run today. Stayed up late catching up with an old friend so I didn't wake up until 11, and it was 100F out w/ humidity. Got excited and ran miles 2 and 3 both in 5:35 so I could tell I'd overheat if I tried to go the full distance so I stopped early. Every mile except the 1rst one was sub 6 which was pretty cool, I think I could have held it for a few more miles if I had woken up earlier. 5:59 avg pace, hopefully I can hold that pace for double digits mileage-wise in the near future. Time to eat some food!

AM - 3. Over 100F out today so I couldn't hit the full 5. Gonna try waking up a few hours  earlier tomorrow. Another thing I need to do is hydrate better, I'm gonna make sure my pee is clear before the second run of the day

PM - 5. Had to make an effort to keep from getting in the 5 minute miles. 6:06 pace. Workout tomorrow!

AM - was out the door by 9AM today, so a couple hours earlier than as of late. Original workout was 2x1000, 4x600, 6x300 w/ 200m recovery but it started getting way hot so I stopped after 600 #2. Ran 3:16, 3:16, 1:49, 1:44. Next workout I'll try to wake up by 6AM and get some food in me because I was starving.

PM - 5

AM - easy run sweating out a fun time last night. Only got a few hours of sleep so tired.

PM - 4x300m because I wanted to do some quicker stuff. Went out at 4 and it was blazing hot(105F w humidity). I was constantly dousing myself and my hat with water and that helped combating the dilemma of overheating. Ran 48, 46, 45, 42. Last one my feet were burning, as soon as I finished I yanked my shoes off and poured water on them/the track I was standing on and it felt better. Good stuff, besides the last two the effort wasn't that hard, and even so it could have been a ways harder, the only thing I was focusing on was my breathing. The 48 felt like a jog. Swam with Grant and Sam later. Probably gonna party more tonight. Woo college!

4x200 in 32, 31, 28, 28

150m in 20.4. 400m in 59, 3 min rest, 400 in 56. Stopped there bc my toe was flaring up. It hasn't gotten worse but workouts are sort of hindering its progression

AM 3

PM 6

Avg pace 5:49. Too quick, I need to ease up until I'm used to 8x mile weeks and then the long run can get faster, otherwise it's a lot harder to increase the distance. Wasn't too bad but I'm sure I'll be tired on Tuesday.

2x400 going 38, 29 and 36, 27

5 At noon. In the afternoon I originally was going to do 4x(3x400m) with 100/200m alternating rest, trying to hit 72, 68, 64, 60 avg's on the sets. However the jump from 68's to 64's was a little harder than I anticipated so 60's weren't happening. I didn't do a lot of stuff well today for this so I'm not too suprised.

So, classes and other things have sprung up, apparently also my social life to some small degree, so finding the time to blog is a chore at this current time. So I'll be getting on once a week now just to post a short summary of the week with mileage and such.

I wish you all the best of luck in your endeavors, running-related or not. I love this blog with all my heart but I just don't have time for it right now. Eugene out!

Last week's mileage. On Friday I did some k's getting progressively faster that went very well and in the PM I had a speed workout with short rest which reaped my second fastest 300m ever(40.4). About to head out for my long run