3.5 mi 26:02 7:26 /mi

Double + lift

8.0 mi

Unfortunately the fartlek workout was on treadmill today because of bad air quality again. I started with a 10 min warmup and then did the workout. Pace wise it went 5:00, 5:10, 5:20, 5:30, 5:40, 5:30, 5:20, 5:10, & 5:00. It felt pretty easy until the 4 minute rep and was challenging up until the end. It was nice to do a workout different than 1ks and I think it went pretty well. After did a 5 minute cooldown

4.0 mi 29:24 7:21 /mi

Double and lift

6.0 mi 42:04 7:00 /mi

Recovery at graue. Going to double later

9.5 mi 1:06:20 6:58 /mi

Okay long run. Didn’t feel great towards the end.

1.5 mi

Did a little speed work at the track. Felt pretty good and lifted after.

8.12 mi 1:01:00 7:30 /mi

Treadmill recovery. Seems like air quality is improving so might run outside Monday. Treadmill reset a couple times.

8.0 mi 52:57 6:37 /mi

Air quality wasn’t great so I did the progression on the treadmill. Splits were 7:40, 7:20, 7:10, 6:40, 6:20, 6:10, 6:00, 5:35. I felt really good during it and was the fastest I’ve gone on a progression. It definitely helped to see my pace the whole time and to manually adjust compared to getting a split every mile. I think I can go for 9 next week because this felt really good.

4.0 mi 30:27 7:36 /mi

Easy treadmill double since air quality wasn’t great.

6.3 mi 45:00 7:08 /mi

Recovery at graue. It was fun to run with everyone. Will probably double this afternoon

5.0 mi

Workout alone in the track. Was driving back home this morning so I couldn’t be at practice. It was 2 x 1k, 4 x 200m, 2 x 800m, 1 x 400m. Splits were 3:03, 3:01, 33, 34, 33, 32, 2:23, 2:21, 1:07. I think I did decent considering I had no one to run with and since it was later in the day.

4.04 mi 30:00 7:25 /mi

Treadmill at hotel and lift. Today is my last day on vacation so I’ll finally be able to run with the team.

8.37 mi 1:00:00 7:10 /mi

Treadmill at hotel only goes for an hour and I didn’t have time to do more. So I will double tonight. Pace was solid. Started out around 8:00 pace and finished at 5:58 so it was kinda like a progression run.

4.0 mi 28:55 7:13 /mi

Hot and humid recovery at prospect. I have to leave for a 2 day trip today so I’ll have to do my long run there.

Not able to run today since I have been traveling most of the day. I am going to run tomorrow and should be back the normal workouts and runs.

7.0 mi 48:24 6:54 /mi

Progression run at university of illinois. I found a nice mile loop around campus I could run and my splits were 7:40, 7:32, 7:19, 7:10, 6:43, 6:18, and 5:51. I thought it was a pretty decent progression since Ive never gone sub 6 in one but I also had to cut it short because of camp. I think I’ll run here tomorrow morning and then Sunday I’ll be running my back at home.

Rest today. Had to stay up late for camp and didn’t want to loose a lot of sleep by going to the morning runs. Going to run on Sunday instead.

5.0 mi

3 x 1k, and 1 x 800. Started on the track and ran 3:08 for my first rep, started my next one and got 2:40 at the 800m but I got kicked off the track. So I did another two 1ks around campus and ran 3:07, 3:03 and had to finish there since I ran out of time. The track was also really cool.

6.0 mi 45:12 7:32 /mi

Morning recovery run. Felt better than yesterday and I think I am starting to get used to the humidity. I also hydrated a lot better throughout the day. I think I can access the track tomorrow for some 1ks but I am not sure.

7.0 mi 52:54 7:33 /mi

Wanted to go longer today but the camp schedule is pretty strict and I only had 50 minutes to run. It was very humid out but the scenery was nice.