Took my rest day today and am going to run tomorrow instead.

8.0 mi 52:36 6:34 /mi

Progression run at waterfall. Ran with Johnny, Mike, and Miller for most of the run but dropped back a lot on the last 2 miles. I went 5:40 through mile 6 but slowed down a bit on the last two.

4.0 mi

Harriers milage

4.75 mi 35:00 7:22 /mi

Graue

10.5 mi

Workout this morning and cross training in the afternoon. It was 10 x 400m with a couple sprints in between. My splits were 82, 74, 73, 73, 73, 72, 71, 71, 70, 69. First split was way too slow but I recovered and got faster each rep. Felt pretty good during the workout and wasn’t too tired. Cross train in the afternoon felt good too.

4.75 mi 37:35 7:54 /mi

Doubled today with Elliot at prospect. Still getting used to the heat.

6.2 mi 45:00 7:15 /mi

Hot recovery run at graue.

3.0 mi

Harriers and lift

9.5 mi 1:03:41 6:42 /mi

Waterfall loop with Mike, miller, and Johnny. Finished the last 3 miles with Johnny since we went to bathroom. It was pretty difficult but I’m glad I did it. Running with Johnny helped me push the last few miles of the run.

2.0 mi

Warmup/cooldown

3.12 mi 18:32 5:56 /mi

Ran the daisy dash this morning. It was really fun to run with some of the alumni. I pretty much ran tempo pace the whole time and picked up a bit at the end.

5.0 mi 38:28 7:41 /mi

Graue recovery run

6.75 mi 47:02 6:58 /mi

Waterfall glen run with Elliot and Preston.

4.0 mi

Harriers mileage

6.25 mi

Mileage from this morning at graue and harriers.

6.25 mi 48:32 7:45 /mi

Nice run at KLM and thunder and lighting after. Felt pretty good today.

5.5 mi 44:07 8:01 /mi

Chill run at graue with Ian and Walter.

7.5 mi

Summer running and harriers coaching.

3.0 mi 20:54 6:58 /mi

Run at prospect plus some pickle ball

4.0 mi 29:02 7:15 /mi

First run back. Tried to run this morning but my knees were killing me so I cut it short after a mile. I decided to try again at night and thankfully I didn’t have any pain at all. My fitness still feels great and the new shoes were also nice. Very excited to run Monday.