step by step, mile by mile

Aerobic run today. Normally I don't run with my watch on easy days because I get too competitive knowing I'm being tracked, but I was running a different path today, and I was curious what my pace is on these days. I was pushing the pace so I turned the watch off mid-run so I could relax a little. 6:19 avg pace for what was tracked, so the actually avg pace was probably in the 6:30's. I felt really good the first mile or two, but since I went a little too quick in the beginning I felt a little tired in the middle miles but I don't think it'll affect me too much. Did some strides during the run. I hate how windy it is here, it's always 15mph+.

4 mile WU. 3x150m in 19, 20, 21. 3x(300,400,300 @mile pace) in 47,63,46, 47,64,48, 48,64,46. 3x150m in 22,21,21. 

Good stuff. I felt really tired and didn't eat too much breakfast so I thought it wouldn't go great. But it went fine. More than fine. I'm really happy these paces are sustainable in January. The pace felt pretty natural come set 3. CD for 12.

7 miles. Very hot out. I dressed with what I had clean(basketball shorts, cotton shirt, calf sleeves), and it was very hot so not fun stuff. My calves were burning crazily after about a mile, I blame the calf sleeves. And very sparse stretching after a hard workout yesterday. Lastly, a good portion of skin was torn off my right pinky toe yesterday from either the sock or the shoe itself. So not a very fun run, but I'm blessed to be healthy and fit.

4 mile WU. 2x200 in 28.4, 30.3. 200, 150 in 29.5, 22.x. 2x150 in 21.x, 22.x. 30s jog in between repeats, 3-4 min between sets. Took a few minutes to tell myself to suck it up and stop running slow and did 7x200m in 27.9-28.3. CD for 12.

Felt really tired and slow at the beginning. 30 second "rest" is really painful right now. Was disappointed with those, but I guess it's the first time I've really enforced a timed recovery. 200's after were good. Very consistent. I made sure to start out fast, keep a pretty constant speed, and maintain form. #5 I didn't hit the lap in time so I'm assuming it was in the range on that one. Strength, stretching, and core after. I need it.

Easy run between physics and the accompanying 5 hours of homework.

Working on my top speed for the last time for a while, or at least a workout that's only sprinting. 4 mile WU. 150m in 19.7. 300m in 37.99(my watch must have gone off early or something. While I do believe I went sub 40, I don't think I held WR 800m pace for a 300m. 150m in 18.8. 200m in 26.2. Wore my sprint spikes, and they felt good. Legs felt really good after, not tired at all. Very windy out, which made it hard to go all out. Strides and CD for 12. Strength core and stretching after.

Very hilly long run. Ran the first 7 with Ethan, but the hills were hard for me because I had a workout yesterday(Ethan didn't). He's already gone sub 9 in the 3k so S/O to him. After 7 I ran loops at the park until Ethan showed up. Strides after. ~6:50 avg pace.