Keep the D Long and Finish Strong

First day back to running. Average pace was about 7:05/mi. Knees hurt worse than usual after coming back after a break, but decided to push through anyways. Made me realize how bad I needed new long run shoes. Going in to get new ones soon. 

3 mile warmup, 4 mile tempo, 3 mile cooldown. Tempo was pretty rough and slow, but hopefully helped shock me back into shape after my break. Continuing to try and put in a lot of miles before the meet on Saturday. 

Nice chill long run with Justin. Trying to keep the mileage high for the meet Saturday.

Awful day of running, although I think my form feels back to normal. Have been having trouble with it this week. Up-tempo mile, 800, then 4x400s. Couldn't go very fast. Not sure what it is, but today's workout made me kind of nervous for the meet Saturday.

Pretty good long run, average pace at 6:50/mile. Finally felt good running again. Lowered the mileage a bit since I have a meet on Saturday.

Pre-meet today. 2 mile warmup and cool down with 4x400m as workout. 

Track meet at Pitt State today. Not very good meet but good place to start. I have a lot of work to do. In the mile I ran 5:04, not a PR but only 5 seconds off of it. In the 3k, I ran 10:13. Never ran the 3k, and was hoping to break 10 min but it's all good. New experience, and very different running on an indoor 300m track. I just have to keep working hard to get better. S/O to Cason for getting a huge PR in the mile and getting second in the mile and 3k. Both were very smart and strategic races, his hard work of chasing squirrels is really paying off. 

Recovery run from Saturday to loosen up. Ready to get back to hard workouts to get ready for track season, and for upcoming races. Time to really keep the D long and finish strong.

Half mile warmup with the Long D crew, which included sliding on a frozen pond, and throwing rocks and trees on the ice to break it. Then 9 miles with Cason, Pierce, and Justice on a new road we've never ran on. It was pretty sweet, and a pretty good run. 

3 mile warmup with the boys. Lots of good fun on the sketchy frozen pond. 4.5 mile up tempo with Cason and Pierce. Not super fast, but a lot faster than usual, and felt pretty good. Cool down with the boys and Crazy Legs, where we went on a barely frozen bond and left our mark forever in the pond.

About a mile warmup with the crew before getting caught screwing around by the pond by workers. Then went down Wanamaker with Cason, Knapp, and Pierce and went back to the school, ending at 10.5. 7:02/mile average pace.

2 mile warmup and cool down, then 5x1600m on track. Times weren't too bad, it was a pretty good workout. Times were 5:36, 5:46, 5:38, 5:45, 5:34. 

5 chill miles around the environmental area and 1 mile of shoeless strides on the turf. Preserving my legs for the half marathon tomorrow. 

Topeka to Auburn Half Marathon today. Nice run with Cason and his friend Luke. Chilled and talked the whole time and still got a PR. Kind of cold, and very hilly, but still a pretty cool run. 

Chill run with Cason. Got 4 or so trail miles, and felt pretty easy.

2 miles around the environmental lab. It was way too cold and rough so Pierce and I went to the gym for a progressive 4 mile tempo on the treadmill. Times: (6:07, 6:00, 5:52, 5:30). Obviously was faster and easier since it was on the treadmill, but still felt pretty good. 1 mile cooldown.

Some tough miles with Pierce because of the snow. Only got 8.5 miles but it sure felt like more.

5x3 min up tempo with Pierce out in the environmental lab with 2 minute jog rest. Was not very fast due to the difficulty of running in all snow. Kind of a weird workout.

8 miles with Cason and Pierce around the environmental area. Pretty tough, but wasn't too bad.

3 mile warmup at the school, then my watch died and the boys and I decided to go to the gym to do our workout on the treadmill. I did 5xmile (times of 5:40, 5:36, 5:33, 5:33, 5:23). Could not breathe at all and it felt pretty rough, but was satisfied with my times. 1 mile cooldown to finish off the day.

10 mile on the roads with Cason. Felt pretty easy. 

2 mile warmup, then workout in environmental area. Workout was 3 min up-tempo, 2 min jog for 6 miles. Pace was pretty consistent and fairly fast. 2 mile cool down

Chill long run with Cason. Got a little more distance than planned, but it's all good in the hood. 

2 mile warmup then track workout. Workout was 16x400m with 200m jog rest. Felt pretty good and times were fairly consistent and pleasing. First four were between 78-80, next four between 79-82, next four between 78-80. Overall a pretty solid and tough workout. 2 mile cooldown with the boys. 

Chill long run with Pierce and Cason. Decided to go a bit further than planned just because it was a nice run.

2 mile warmup, then 10x400m on the track. Did not feel too good, as I was sick and had a fever the night before. Felt very weak, but pushed through anyways. Times weren't great but weren't awful. 2 mile cool down.

8 chill miles the Cason and Pierce as pre-meet for KU indoor meet. Still feel kind of sick and weak. Hopefully I'll feel better for the meet. 

Meet at KU today. Did the mile and 3k. Got screwed over in the mile and ran a very easy 5:02. 800m splits were both 2:31. Not very happy with that. Ran the 3k in 10:03. Should've went out with the top group, but went out too slow and ran by myself the entire race. Not happy with either race, but was a good learning experience.