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3x10 pull ups 3x300 abs 3x35 push ups 3x50 back ups leg exercises

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trails: 13:57, 13:45 felt good

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ran with sherm, felt horrible, need to eat more.

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felt great

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Saw a huge buck sprinting across featherbed, it was pretty awesome.

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felt good.

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8xhill, first 4 relaxed, next 4 harder 42, 44, 46, 46, 42, 42, 42, 43 last couple were pretty hard. Hills are harder when you're out of shape.

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ran with sherm and hit the weight room for a bit

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4 mile tempo loop, not much of a plan, just wanted to get under 6 min pace for 4 miles splits: 5:33, 5:27, 5:44, 5:28 felt good and relaxed, windy out, especially during the 3rd mile.

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12x400 with 200 rest spilts: 69, 69, 69, 69, 68, 69, 69, 69, 69, 70, 69, 70 felt pretty good

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ran with sherm and hit the weight room

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was going to do a relaxed 444 workout, ran a first mile in 5:30 but didn't feel all that great so just bagged this one. I'm going to do a lighter workout next week then run a high school alumni 5k, then I'll probably do some straight mileage for a couple weeks.

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felt horrible. Tired from being at the marathon all day

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shakeout

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2 mile tempo around JP then 5x200 on the track split on JP was 7:59 which is quite good. Around 5:25ish pace I believe. Anything under 8 min is very good for JP. Felt very good too. splits for the 200s: 31, 32, 31, 32, 31

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ran on the river with team schmoopy(bernie/steph jamie/holly). fifth wheeled it up

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placed 3rd, the time said something like 15:15, so it obviously wasn't a real 5k. Took this race pretty lightly, there were basically 3 college kids then me in the front then a huge gap. The 3 of them gapped me in the last mile and I didn't put much of a fight up. Then in the last half mile I put a surge on to pass one of them, but not enough to reach the other 2. Apparently one of them was the 2 mile state champ a couple years back so probably to be expected. I felt surprisingly good for the few weeks of training I've done. I think I can show up to my 10 week marathon training in much better shape than I did last year.

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