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legs tight

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ran with sherm, legs starting to feel more normal finally.

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fartlek on the trail, trail splits were: 13:14, 13:33 legs were immediately sore, still somehow not recovered from that half marathon. Just doing mileage the rest of the week, I'll be back on a regular workout schedule for next week.

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ran with sherm

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felt good, pretty cool at the start of the run, was running in a tshirt. Last couple miles were a little spicy.

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felt good, rainy and sort of cold out

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ran with yarbz and sherm

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8x1000 with 1 min rest, 2 min rest, 2 miles splits:3:11, 3:13, 3:12, 3:14, 3:12, 3:14, 3:12, 3:14, 10:43 workout felt very relaxed and easy, perfect temp outside for a workout

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ran with yarbz and zach

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ran with yarbz, boyce, jossi, and the haglunds

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ran with yarbz

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plan was to do 2,2,3 roads loops with 2 min jog, but only made it 2,2,1. Tightened up on the last road loop I did so decided to make it my last. Went out a little fast too, going to try to go out slower for my workouts from now on. splits: 9:01, 9:00, 9:00, 9:10, 9:15

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felt good

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ran with don, sherm, liz. don and sherm did saunders and I went out and turned back to do a harriton to make it 9. Felt very good.

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started out with sherm then picked up jossi and danny

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plan was to do 6xroad loop with 2 min rest starting at 9:08 and getting 5 sec faster each loop. splits: 9:06, 9:01, 8:57, 8:51, 8:50, 8:45 first 4 felt realxed, 5th a little harder, and the last was a lot harder. I also nearly crapped myself after the 5th one and barely made it to the woods after the interval. Stomach was completely shredded after the workout.

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ran easy with don, felt like garbage

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ran with sherm/boyce then picked up jossi for the last 2

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ran with boyce, took an easier day as I've got a big workout tomorrow.

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plan was to do 5 miles, 4 miles, 3 miles, 2 miles, 1 mile with 1 mile jog in between with paces of 5:35, 5:25, 5:20, 5:15, 5:10 I ended up only doing a mile instead of 2 miles and not doing the last mile splits: did 5 miles in 5:37, 5:31, 5:36, 5:32, 5:36 4 miles in 5:26, 5:23, 5:36, 5:24 3 miles in 5:18, 5:16, 5:26 1 mile in 5:17 the 5 miles felt very easy and relaxed, the 4 mile also felt pretty relaxed, although I was far too relaxed for that 3rd mile. I switched gears for the 3 miles and sort of over compensated and went out the first 2 mile too fast, I was trying to run the 3rd mile in 5:25-5:30 to adjust the interval. I went out in the 2 mile in 5:17 and was just entering into the red so I decided it would be better to stop there then to push deeper into red. In this workout last year I did it with a big group which is probably why I did it too hard. I was deep in the red for the entire 2 mile and 1 mile portions last year and I think I cooked myself a little. So I think it was a lot smarter to not push into the red again this year so I can be working out well during the last month of marathon training. I felt very relaxed with 5:35 pace so that's probably my marathon pace at this point.

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felt good

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ran with sherm

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ran with elo for half a trail

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ran with sherm/yarbz felt very good

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plan was to do 2 mile, 8x1000, 2 mile, but basically didn't do it at all did 2 miles on the road loop in 10:58, felt fine, but soon as I started the 1000s didn't feel good at all and bagged it in the middle of the second one. first one in 3:11

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felt tired

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felt very good

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started out with yarbz, cone, sherm, felt good

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did 14 miles at a decent pace, then went into a 9 mile uptempo splits: 6:11, 6:00, 6:07, 6:03, 5:51, 6:01, 5:53, 5:57 had a fair cramp the last 3 or 4 miles, probably because I was seriously dehydrated at that point, but since I wasn't going too fast it didn't affect me too much. Everything felt relaxed, miles actually felt easier as I got into a good rhythm. jogged 2 miles after the uptempo. time on the whole run was 2:57.

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