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on the treadmill, did 1.25, 1, .75, .5 with equal time rest at these paces: 5:27, 5:23, 5:18, 5:13 been a while since I did a workout so pretty good to start back in with. I'll do a couple more substantial next week.

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wasn't planning on doing a long run but felt good. Did lady, road loops, ardmore parks

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4 miles, 3 miles, 2 miles with 1 mile rest on the treadmill. Did 5:27 pace for the first, 5:24 for the 2nd set, 5:15 for the last set, felt good. The first 4 miles god screwed up because the 1st treadmill I was on started to slow down at some point, maybe a mile or two in. I though I was just in amazing shape for a bit but realized the treadmill was definitely going slow so switch treadmills after 3 miles of the first interval. Good workout.

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ran with sherm

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mile, mile, 2 mile twice. 1 min rest between reps, 2 min rest between sets. Did this on the treadmill, would have rather done it on the indoor track but my hip has been bothering me and didn't seem like a good idea to go on the indoor track. Splits: 5:07, 5:07, 11:00 5:07, 5:05, 11:00 felt very good this workout. Definitely fit. Workouts could start getting quite spicy.

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combination of ardmore park/lady/road loops/etc. Got in 7 miles with morgan. Body pretty tired by the end. Taking a very easy day tomorrow.

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6x1.67 with 2 min rest (only got through the last mile on the last rep) Did this on the treadmill. Paces: 5:27, 5:24, 5:21, 5:21, 5:17, 5:15 Pretty tough workout. Got a long workout this weekend planned.

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just trotted for 10 miles

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more very slow running

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plan was 5/4/3/1/1 but didn't feel that great. Only got through the 5 and then 2 miles of the 4 before bagging it. Jogged a few miles and then did 5 miles of uptempo. Splits for what I did: 5:36, 5:33, 5:35, 5:29, 5:36 5:30, 5:32

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ran with zach, ran with jossi and paul for the first half. I didn't enjoy running with jossi which is why I didn't write him in at first. And by didn't enjoy I mean I loved every second of it. if you took 1 meter splits of my enjoyment during the run it would look like this "good! good! good! good! good! good! good! good! good! good! good! good! good! good! good! good! good! good! good! good! good! good! good!"

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didn't feel great.

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3200, 2 min rest, 8x1000 with 1 min rest, 2 min rest, 3200 splits: 10:52, 3:09, 3:10, 3:08, 3:09, 3:09, 3:08, 3:09, 3:10, 11:04 good workout, gonna do another long run workout next week and hopefully that goes well.

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ran with sherm