10.0 mi

Stough, 2x2 mile, 10 mins of 45s tempo, 15s jog, cool down. Good tempo, was hitting 90s like clockwork. Excited for Friday.

11.5 mi

Graue Graue. Shin splints were killing me the whole time + got caught by the PM

8.0 mi

3200 at Sequoit Showdown. Really bad race. Was in it for a mile then dropped back like crazy. Just felt exhausted. Gonna lock in on the training and hope to get fit soon. 20 mins of 45s tempo , 15s jog after.

8.0 mi

Fairview

5.5 mi

200, 220, 240, 260, 280, 300 at 1600 down to 400 pace. New speed workout that felt pretty rippy with spikes on. Definitely felt the lactic on the last rep. Lowest volume workout probably ever.

8.0 mi

Fairview

9.2 mi

2x1.5 miles at tempo + 20 mins of 45s tempo, 15s jog. Felt pretty good and locked in with Ian.

4.8 mi

3x4x2 laps on the indoor track @ 1600 pace. Really good workout. Felt good to break in the new spikes. Avg ~55 for all 3 sets.

8.0 mi

Graue plus add on to get to 60 min

5.75 mi

Prospect with the MD folk

7.0 mi

7xRogers farm loop. Pretty gritty workout but got it done. 3:10, 3:05, 3:03, 3:03, 3:09, 3:07, 3:04.

6.0 mi

Run towards western springs, ran alone for a lil then with coach

10.0 mi

Cass then 30 min on the lightspeed. Shins were killing me, legs are feeling it now

10.0 mi

Stough wu, tread tempo, 2x10 mins in the halls, then cd on indoor track. Is 6-7 dead?

45:00

45 min treadmill

1:00:00

30 min elliptical then 30 mins in the halls, weights after

Sick

Sick

1:20:00

30 min tread, 30 mins in the halls, 20 mins back on tread

6.5 mi

1200 tt, 400 tt, 4x800 tempo. Not a good execution on the tt. Kind of a rust buster for racing since xc but definitely left way too much in the tank for the tts. Really want to race again and will make sure to get after it on these next workouts.