10 boring miles, feeling good and refreshed, looking forward to going hard tomorrow.
am: 36easy shakeout. Felt good, just getting loose for my tempo this afternoon.
pm: Workout, 9mile Hard Tempo; 43:28 (4:44, 4:46, 4:50, 4:50, 4:55, 4:50, 4:53, 4:54, 4:46). Not gonna lie, that felt great. That 4 days of easy running did wonders, 2 weeks ago I had to bust my balls to run 29:50 for 6miles and today I came through 6 in 28:55 and felt like a jog, craziness. Coach wanted me to go hard just as long as I could hammer the last mile. Went out kinda fast, settled in great and kept effort consistent. Good stuff, beauty day as well. Shirts off in Feb is always nice. 15mile total.
am: 82 easy, fasted, felt good.
pm: 55 chill, nice and relaxed. Pretty uneventful day on the trails. Long progression tomorrow, hope it goes well!
Thursday March 1st
Workout, long progression; 3miles@6:20/mile, 3@5:55, 3@5:30, 3@5:17, 3@5:13, 3@5:10, 1@7:30, 1@4:58. 2 c/d, 22 total. Decent run, still haven’t nailed one of these, but they’re getting better each time out. Ran pretty relaxed and tried to keep it smooth. I lugged a gatorade for 5 miles and dropped it at the 15mile marker, it was pretty hot (82f/27c) and I needed it bad by mile 15, but when I got to where I left it, it was gone! Heartbreaking! I had some gels, but man I needed the fluid! Whomever took my Gatorade is an asshole. I also saw a snake. Good day overall, I’ll take it.
am: 84min, felt alright, not fasted as I woke up pretty light and figured I needed some food asap!
pm: 55min, that was a rough one, just drained and tired. But got it done now I never wanna think of it again.
am: 86min at Umstead park with my boy Thomas G. Good run, Thomas is a good kid, he’s only 17 but I think he could beat me in a race, he’s pretty quick.
pm: 52min nice and chill. Tired this evening.
am: Workout, 12×400(100m jog rest) 67, 66, 66, 66, 66, 66, 66, 66, 66, 66, 66, 65. Rest avg= 35sec. Well I wanted to just come out and cruise some 66’s and just feel nice and smooth. I hit the 66’s but oh baby, I did not feel smooth. Had to work harder than I would have liked. I have a ball buster tomorrow, hope my balls aren’t already busted!
pm: 46 chill, legs still tired. I’m going to bed early tonight.
week. 12runs/131miles. Good week, Tuesday’s tempo was quite possibly the best tempo I’ve ever done, I had a lot of fun doing that. Thursday was solid also. Sunday’s workout was a bit of a grind. Good stuff all around though. At least 40min of supplementary work each day also, my plank base is getting huge! 6weeks, Onward to Rotterdam!