step by step, mile by mile

8 at 10, slept in again. Should get back to a good sleeping routine tomorrow. didn’t get a chance to use it before i ran but besides that felt good, legs felt excellent.

5 including strides in the afternoon. Had some delayed onset muscle soreness from the sprints, mainly in the back, and to a lesser exent the glutes and hamstrings. Got 2 runs in and about 6 hours of medical school studying in, productive sunday.

4 in the morning. Was very sore when I woke up but on the run felt good. Dogsitting Gunner so ran with him, I'm nowhere close to being able to handle a commitment like owning a dog but it's nice to pretend I own one by dogsitting every once in a while.

PM - 2 WU, stretches, mile(1600m) of speed changes in 5:41, mile in 5:08 with a 80 second first lap, 6x400m with the last two in spikes in 73, 71, 66, 63, 58 high, 58 low. 200m jog after speed changes, 800m jog after the mile, 400m jog between 400's, 400m walk after the first in spikes. When I said fartleks get me in shape, I definetly didn't think that meant I'd run this 3 days later! After the 5:08 I guess I needed a couple of slower 400's to get my second wind. 3 mile barefoot CD on the grass + stretches. Left the track at 9:30.

There's really no reason the workout should have been that good. I started at 7:30 feeling very tired, hadn't eaten since 1PM so I downed a can of sweet green tea for some easy calories, and drank some sugary coconut water during the workout too. Also hung out with friends after class which is why I started so late, had a bit to drink, nothing more than a bit. I should get drunk before workouts more often(kidding). Time to eat!!!

4 miles easy. Slept in and started the run at about 11, luckily all these 4PM runs are starting to show because the heat was no problem. Legs didn't really hurt at all which I wasn't expecting, only thing was my left arch; my insole in my sneakers shifted during my shift on saturday so I started feeling it then, and again last night after the last 400, and again a bit today, but nothing major. Going to the Nike outlet after class today to pick up a pair of structures and hopefully that'll be it.

Found a pair of pegasus 36s at a good price, so decided to buy them and a pair of insoles instead. Tested them out with 9 in the evening. Arch ached the first mile or so and then I never noticed it again, and managed to run out the tiredness from the legs too, great run! Felt like I could have gone on forever.

Slept in again and did 8 at 11. My saving grace was that it started drizzling 3 miles in. Arch hurt when I woke up, but Wednesday's are my busiest day so I knew this would be my only time to get good miles in, so I took a chance and assumed it just needed to get warmed up. I was right, luckily. I'm about to go to class and from there to a hospital shift until 9, might get a shakeout in after the shift if I'm not too spent.

3 after my shift, opened up my stride for a 5:20 second mile. Felt like a 6:00 effort-wise

4 in the morning. I've felt better.

Got a few miles into my PM run and had some kind of "pain" in my "ankle", i put quotes because it didn't affect my running and as soon as I stopped it ceased so I can't identify it more, I just remember it was in a place I've never felt before. I'd go 50/50 on a combination of not stretching after my AM run and either starting to run on pavement recently, or getting hard insoles recently. Probably could have pressed on, but today was a day from the start I knew wasn't going to be too good(I don't normally go about a day with that premonition) so I decided just to stop there, and hopefully after stretching, Advil, and a good night's sleep it should be gone tomorrow. And even though the day wasn't too good as I predicted, it wasn't any worse :)

10 in the morning on the turf field. Lots and lots of laps. No "ankle" pain!

5 in the afternoon. Highest mileage day since I got the calf strain I believe