Kilometer Killer

AM over 1:24:46; 8:37 pace; Sandhill

Took our first official crack at the Sandhill today. I hope we continue to do this at least two or three more times this season; I want to get better at this for my team. Got up in 14:00 and down in 8:10 for a 22:10 total. I walked a few times going up. That is what killed me. This workout really exposed my greatest weakness in running and made me realize that if I don't work on it, it's gonna hurt the team. So, from here on out, all of my solo runs are gonna be dedicated to crushing uphills. There are a few by my house that I can use, but I'll probably use the Sandhill a bit. It's all gonna be worth when we're hoisting the trophy. 

AM over 42:58; 7:33 pace; 8x striders 

PM over 20:01; 7:41 pace

Usual grass Tuesday before kids club, but we cut our minutes by a bit. I struggled through the striders just a bit, but I'm glad I pushed the speed. In the afternoon, we did 20 on the morning route following weights. I flipped us at 10:12, and coach threatened to punch one of my kidneys if we got back early and to punch the other kidney if he passed me. I felt the pressure on the second half. 

Weights- Squat 3x5 of 185; Bench 3x5 of 95; Thrust 3x5 of 115; Deadlift 3x5 of 145

AM over 1:16:19; 7:11 pace

Woke up this morning and decided to wear my Asics that I haven't worn in a while. They actually felt really good on this run. This run felt like the first quick run we've had in a while, at least that I've been a part of. It felt like a good negative split. I felt really good the first half and had to really push through the second half. I think this was a successful run for me. 

I have to admit that I've dropped the ball as of late in the reporting runs department. Obviously the 50 miler could've had something to do with it, but even the last few days, I've felt a little less committed to it. This is one of those times as a runner that I have to recommit to my team and our goals by doing the little, personal things. I will do this. 

AM over 1:00:13; 7:06 pace; pace workout

PM over 20:00; 7:31 pace 

Had a decently tough workout, at least for me, but I never considered slowing or dropping out; I knew I was gonna get through it efficiently. We had 1 set of 6x60 sec.(first 3 at tempo, next 3 at threshold); 2 sets of 5x30 sec. at CV; 1 set of 6x60 sec.(first 3 at threshold, next 3 at tempo.) The recoveries were equal following reps and about 2 minutes between sets. We didn't have an assigned speed for each pace, probably because we were supposed to get to know the speed just by feel. We struggled with this, either going a little faster or slower than we should've. I'm sure we'll get better though. I'd say it was a quality workout. Afternoon was another post-weights 20. Had a really good lifting session today. I'd say I really got after it. 

Weights- Squat 3x5 of 195; Bench 3x5 of 100; Thrust 3x5 of 115; Deadlift 3x5 of 155

AM over 59:24; 7:34 pace; 8x striders 

Ran the marathon course in reverse from Vernon Worthen. I held my own really well today. The grass was a perfect temperature during the striders, making them more pleasant than usual. Overall, good day of running. 

AM over 1:20:00; 8:30 pace

Went on a solo run on the Hurricane rim trail. I went a lot further than I ever had before. Turns out, I was missing the coolest part of the trail! I ran into my bro Mikey on the way back. I was supposed to wait for him, but I just didn't for some reason. My bad Mikey. But I'm glad I did this on my own. I really conquered this trail mentally. It was a good day to run.