Kilometer Killer

AM over 14:47; 7:23 pace; weights- Deadlift 3x5 of 185; Bench 3x5 of 95; Squat 3x5 of 205; Thrust 3x5 of 115

PM over 53:01; a good pace; 6 minute test; hill circuits 

Dang good day for my personal running progress. My 6 minute test was a success with a nice 1910. I stuck it in pretty good, but I just need to run like a man the last two minutes; it’ll be a good day when I do that. Hill circuits were pretty cheese and felt quite nice. Overall, good day of running. 

#ripmolly

PM over 1:03:03; 7:00 pace; 4x striders 

Quite a quality run this afternoon. We went east on the river trail and nearly got to the dam road before flipping. We had two or three miles under 7 minute pace, setting up a good negative split. It didn’t really feel fast at all. The little group of us were talking about various things, which helped the run go by quickly. Even though it was a nice run, I had a little pain in the medial, anterior portion of my calf muscles. I’ll need to apply some ice. Overall, good day of running. Wish me luck at prom tomorrow ;)

AM over 20:00; 6:53 pace 

Started running and the same place as yesterday started hurting. Just did a quick 20. 

PM over 1:30:00; 6:59 pace

Freakin dang good long run for me, especially considering I was unsure about my calf. It went by pretty fast because I told my prom tragedy on the way out. We did the river trail, which I have absolutely hated in the past; it wasn’t too bad today. I had some pretty good tempo reps- 3x4 min. easy tempo, 1x10 min. tempo, 1x5 min. CV w/ 3 min. recovery. I’m pretty tired right now, but I put in some good work today 

AM over 25:12; 7:42 pace

PM over 1:04:27; 7:34 pace; beast and feast; 6x striders 

Two pretty slow runs today. My leg hurt quite a bit in the morning, but it got better throughout the day. Afternoon was a hilly run around green springs. The beast and feasts are feeling better and better, so they must be working. Overall, good day. 

AM over 24:48; 7:26 pace

PM over 39:24; 7:34 pace 

First day back in a few days. I felt alright, but my knees feels pretty bad near the end of runs. Sure hope it gets better. 

AM over 40:00; 7:11 pace

It was a little chilly this morning, but I felt like I needed to get another 40 in. I just went to Green Springs and did a flip. Again, my knee was feeling a little gnarly, especially when I started running after stopping at a stoplight. I’ll have to ice a little and do some good stretching. 

I opened my mission call last night. I’ll be serving in Santiago, Chile. I’m freakin stoked!