Rest day

1.0 mi 04:53 4:53 /mi

SUB 5. Feels good to have a good race after many bad races this season. I knew I would break 5 before the race since I did not feel anxious or nervous at all. I knew from past experience that I had to get out hard and that is what I did. I owe Anand that race; he and I traded the lead for the first 2 laps and I would have gotten out too slow had I not stuck with him. There was a group of DGS kids in front that I knew were saving up too much energy. I passed them way too early and ended up losing the heat to them but they also definitely helped push me to break 5. I also PRed in the 800m by 1 sec (2:23). Nice job to Owen with the 4:59.98 as well as anyone else who ran PRs or SBs. Time to lock in for XC.

3.94 mi 31:50 8:04 /mi

Single B + 2*200m Ready for tomorrow.

2.0 mi 11:08 5:34 /mi

Not much to say here but I wish I could get more races with a larger group of people.

4.6 mi 34:54 7:35 /mi

Plainfield + 2*200m Watched the meet afterwards

4.88 mi 37:00 7:34 /mi

Single B + Lake Loop + 4*150m

3.0 mi

Warmup + cooldown from meet yesterday

1.0 mi 05:08 5:08 /mi

5:08.2 at LT, got out pretty fast, which was my main goal for this race. I was on 5:00 pace until the 3rd lap. I let Owen pass me and didn’t even try to catch up with him until the last 200m because I was too focused on passing a runner from LT that was next to me the entire race. Need to work on running a fast but relaxed first half. Also ran a slow 4*400 split. Excited for conference.

5.07 mi 41:01 8:05 /mi

3 laps on track, HIIT, Single B Excited for the mile tomorrow.

5.1 mi 39:11 7:40 /mi

15 min warmup, 4 x 400m @ 1600m RP w/ 90 sec rest (71, 71, 69, 69), 2 mile cooldown Surprisingly felt easier than the last time I ran this workout despite the shorter rest.

3.11 mi 22:36 7:16 /mi

5K for wellness house was nice to see others from central

8.0 mi 58:43 7:20 /mi

8 miles at Waterfall + core

5.2 mi 41:41 8:00 /mi

3 laps on track, HIIT, Single B + Lake Loop, core-hit

5.6 mi 45:35 8:08 /mi

Single B + Lake Loop, 2*40-80-120 + 2*40 + 2*30, 1 mile cooldown, core

0.5 mi 02:24 4:47 /mi

Small PR in the 4x800m, but was alone for the entire race. My first lap was a 68, which was my main goal, but my second lap was a 76. I got out really hard and paid for it. Need to work on improving my speed for future races.

3.0 mi 23:30 7:50 /mi

Warmup + cooldown

4.2 mi 33:04 7:52 /mi

Reverse Single B + Lake Loop Excited for the 4*800m tomorrow.

4.76 mi 36:57 7:45 /mi

15 min warmup, 4 x 400m @ 1600m RP w/ 3 min rest (72, 70, 70, 67), 63rd and back cooldown

9.5 mi 1:09:34 7:19 /mi

Nice 10 minute waterfall loop PR stuck with Nate for the first 4 miles and ran alone until Ian caught up with me for the last 2 miles

4.57 mi 37:31 8:12 /mi

Single B + thunder-lightning, core-hit