It's a RUNderful life

biked

Back in action with speed today. Mile wu and then workout was 5x1000m - two at goal 5K pace, and then two where we did the first 200m faster and then the last 100m faster, and then the last 1000m was supposed to be faster the last 300m - after the 1000s we had 3x400m - start at current mile pace and get two seconds faster each time. 3 min rest inbetween the 1000s and 2 min rest for the 400s. Overall it was a really good workout for me. Little tough to get going, but once I did I felt really good for the most part (I kinda just ignored my calf). Was under 3:50 on all of the 1000s and my 400 splits were 82, 80, and the last one was kinda crazy at a 72 haha. Afterward Gan and I basically limped another mile and a half and then we all did abs, hips, and a few pushups. 

Also shoutout to Zack!

Biked

So fun surprise today: Sami came and ran with us! Always so good to see that girl :) today's workout was basically just medium mileage with four 1 min. pickups for pre-meet. Not feeling great, but not too bad.

Prefootlocker at AF today. Had a good first mile and felt pretty strong, second mile was good until the end, and third mile was bad at first but then I had an okay-not-great kick. Not my best but coulda been worse.... Mile splits were 6:17, 6:25, and 6:27.

Once upon a time I set off for a high mileage recovery adventure with my courageous band of outlaws. However, after awhile all but my faithful servant Ganicus had been picked off by the king's whipping (puppy) dogs. Ganicus and I bravely continued on... going over the river, through the woods, and probably trepassing through someone's grandmother's house. We encountered a fiercesome serpent, but a charging beast quickly got the better of it and gave poor Ganicus quite a fright. In the end we made it back to our hideout on the ridge safely, sustaining few injuries and fit to answer the call of adventure again when needed in the future... This adventure's pace was about 8:25 and included 15 min of abs and hips when we got back to the hideout. 

Mile wu then speed today. WO was ladders on the track: 2-4-8-16-8-4-2, 200s at 800m pace, 400s at mile pace, 800s at 2-mile pace, and 1600 at goal 5k. Splits were 37, 78, 2:52, 6:07, 2:54, 76, and 30. Although my knee was hurting a little during the warmup, it ended up being a really good workout, mentally and physically. I'm really hoping to take this workout into NXR next week. After I cooled down only 3 bc of my knee, and then biked for just a little bit. Also did abs and hips of course. 

*shoutout to all my cool team mates and friends who have committed to running in college -- so cool.

High recovery today except i only did 8 cuz technically we could choose between medium and high and my knee was buggin a bit so i just decided to go inbetween. Ran the double did loop today and then a grass mile when I got back. Legs felt a little tired but not too bad. Average pace was probably about 8:35-40 or so. Not sure exactly cuz i forgot to stop my watch a couple times. 

Down to the rail trail and back. My legs are soooo tired. 

wu to the gulley for a hill workout today. it was 3x100,200,300 up the hill jogging back down for rest and an easy 400 inbetween the sets. Felt goodish and hit consistent times. After finished up 3 more miles. Abs and hips.

Drove to the Jordan River trail with Guppy and Gan for our mileage today. It was just recovery and we decided to go six. It was nice to run in a different spot for a change and I felt decent. Got on top a bridge halfway so that was fun. Don't remember average pace... but it was relatively slow.

low recovery

Really busy day today so mileage was way broken up. 2 during flex, 3 at lunch with a mile and a half of speed changes. Felt good, 8:05 ap.

Biked today. Can't remember the wo exactly but it was just some long thing...

Shake out run in page AZ on the way to NXR. Ran on some random sandy trail (actually I'm not entirely sure it WAS a trail). Also some large birds got unfortunately close to some people's heads. Thankfully we turned around and finished up on a nice, birdless golf course. ap was way slow... not sure exactly, but legs are feelin good.

ran the course, 800m at race pace, and that's about it. got a sweet pineview tshirt at the exchange. @connorballer would love it lol. #nxr2k16

low recovery

Half mile wu and then today was the annual "turkey" workout! That means 6x500m, first 400m of each one at 5k pace and then the last 100m was a race to catch the person who was secretly assigned to be the "turkey"; if you passed them they apparently had to do an extra minute of abs but idek if anyone actually did that haha. Was a good workout although my legs were feelin pretty tired. Finished up to medium mileage on the MCT going West. After did abs.

Low mileage recovery today. Apparently yesterday was supposed to be low too but we were told different. Met up with Gan and Mario at the park by freedom and did an out-and-back on the trail. Felt tired, but okay. 

Shoutout to Gan and Mario for coming so early. You guys are "the best" ;)