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.

2.5 mile warmup, 10x400m on the track for the workout, and 2 mile cool down. Pretty happy with times. Also, I didn't get on here for a few weeks so I completely forgot what I did the 2 weeks before this. Yes I did run, but totally forgot what I did. Whoops.

4.5 miles out and back into new places I've never ran. Pretty interesting run and felt pretty good.

9 mile run with Cason and Pierce.

2 mile warmup then a workout on the track. Did 1x3200m, 1x1600m, and 4x400m. 3200m time was 11:00, 1600m was 5:23, and 400's were 73,73, 73, 69. 2 mile cooldown. Very pleased with my times and progress.

Tried to run but couldn't because my foot was hurting super bad in a certain spot, turns out I have an infection. Had to cut the run down because of pain, decided not to risk injury by running on it weird.

Had a doctor's appointment for my food and am trying to get it all healed up. Sadly was told I can't run at all this weekend. Hopefully I'll be able to get back into it pain free on Monday.

Felt good to get back to running again. My foot feels a ton better and didn't feel any pain from it all day. To shock myself back into better shape I did 2 mile warmup and cool down and a 10x400m workout. First 4 were 73's, next 5 were 72's, and last one was 71. Fairly good times for first workout back after a little break. 

6 miles with the boys, then they dropped off and Cason and I finished with 3 miles in the environmental area. First long run in a week, and it felt great to get back to running long again.

Very short workout, as I did not have very much time to workout. Had an appt for my foot, and I'm getting orthotics in a few weeks to help redistribute the pressure on my feet when I run. Should prevent more injuries. 1.5 mile warmup, and .5 mile cooldown, since I was already running late. 4 mile tempo down Wanamaker as workout, and it was super windy. First two miles were mostly uphill and completely against the wind, so my times were pretty slow. Splits were 6:09, 6:30 (this was the toughest mile), 6:10, and 5:48. Not very happy overall but it was pretty tough with the conditions, and happy with the last mile time I pulled out.

Long run with Cason around environmental lab then Wanamaker, and finished with a half mile of strides on the turf. Nice chill run.

2.5 mile warmup, then workout on track. Did 6x800m with 400m jog rest. Was pretty tough and didn't feel too good, and times showed it. Splits were 2:36, 2:44, 2:44, 2:43, 2:43, 2:38. Then we did some 100m build up sprints, and finished with a 2 mile cooldown. 

Run to the high school and back. Felt pretty rough, as the first 5 miles were against strong wind and mostly uphill. Average was 7:14/mile. Last run before track practice starts, and hopefully I'll be able to keep up the higher mileage in practice.

First day of track practice. 2 mile warmup, and 9x400m. We were supposed to do 8 of them, but since we couldn't do more, I just did an extra hard one. Times were pretty good, not too hard of a workout. 2 mile cooldown. 

Did a 2-a-day to make sure I keep my keep my miles up. 4 miles in the morning, and 8 miles after school.

2 mile warmup, then a track workout. Workout was 2xmile, 2x800m, and 4x400m. Miles were 5:19 and 5:16, 800's were both 2:31, and 400's were 72,71,72,71. 2 mile cooldown. Pretty pleased with my times today.

9 mile long run around environmental area and on Wanamaker.

1.5 mile warmup, then track workout. 1xmile and a half, 1xmile, and 4x400m. Mile and a half was  8:00, not very happy with it. Mile was 5:17, and 400's were 72, 71, 69, and 67. Overall was an okay workout, not completely pleased with it. 2 mile cooldown.

10 miler on Wanamaker. Started feeling pretty sick today so the run was not good. Felt very weak and it was kind of slow. 

Tried to run with the boys, but had to quit early. My whole body felt super weak. I guess I have a nice little cold coming along now.

Workout in the field. Workout was 3 min tempo, 2 min tempo, 1 min tempo, with jog a minute and walk a minute in between each. 3 sets of this. 2 mile warmup and cooldown. Felt okay, but was coughing quite a bit so it was kind of uncomfortable. 

Practice was canceled becuase it was raining, and I felt so crappy all day I decided running in the cold and wet rain probably wasn't a good idea for my cold/cough. No run.

Still feel like crap and coughing a bunch, but somehow turned out to be a pretty good workout. 1.5 mile warmup, and 2 mile cooldown. Workout was 1x3200m, 1x1600m, and 2x800m. Felt like garbage put PR'd in the 2 mile. Whoops. 2 mile was 10:50, mile was 5:20, and 800's were both 2:30. Don't know how I pulled that off.

9 mile long run with the boys. First long run since Saturday, so felt good to run. Still coughing a bunch and kind of sick but getting better.

No run today. When I woke up early to run, I had an awful headache and couldn't get out of bed. So I slept until I had to get up, and felt a little better. Went to the D2 Indoor Track Nationals meet at Pitt State with Cason and Pierce. That was super cool to see, hopefully I'll be running at that meet one day.

2 mile warmup and cooldown, and workout was 4 mile tempo at shunga. Tried to make it progressive, didn't work too well. Still ran 40 seconds faster than what I usually do during my 4 mile tempos. Miles were 6:00, 5:56, 6:11(had a lot of coughing attacks so this whole mile I was very uncomfortable), and 5:56. Tried to pick it up more in the last mile but my coughing screwed up my breathing patterns and I had a side-stitch for the whole thing. Still pretty happy with my overall time, which was 24:03.

2 mile warmup and cooldown. Workout was 2x1600m, 2x600m, and 4x400m. Not a very good workout, it was super humid and no one really felt good running today. Miles were about 10 seconds slower than any other mile I've ran so far this season. Everything was still consistent, just slow.

Long run with Thomas, Cason, and Pierce. Planned on going 9 but accidentally did 10. Pretty good run.

2 mile warmup and cooldown. Felt absolutely awful. Didn't eat anything before I ran so my stomach hurt, and I really need to do a breathing treatment. My lungs felt like they were collapsing. Workout was 3x1000m (3:13, 3:14, 3:15) 6x400m (73, 71, 73, 73, 73, 73) and 4x200m (33, 33, 33, 32). 

Long run with Cason, Pierce, Justin, and Thomas. Pretty chill run and was pretty fun to talk to them and get a nice long run in. 

Track workout at the school, very cold and windy, so we did a faster workout. Workout was 10x300m (52, 54, 54, 54, 54, 53, 52, 52, 52, 52) and 10x200m (32, 34, 34, 34, 34, 33, 34, 33, 32, 32). Obviously was not very fast. Legs felt really sore, not sure why, but wish I could have gone faster.

10 miler on the Shunga trail with Cason, then finished with half a mile of strides. Average was 6:57 per mile. Felt super good, and did not even mean to go that fast.

2 mile warmup and cooldown. First part of workout was 3 min. up tempo, 2 min. up tempo, 1 min up tempo, with a minute jog and a minute rest between each. Two sets of this. Then back on the track for 4x300m (49, 50, 50, 49).

8 mile long run on the trails with Cason. Then 4 minutes of tabata.

Super windy, so we went on Wanamaker for the workout and did a 2xmile out (5:20, 5:15) then ran back against the wind, which felt super hard. Then we did 4x200m on the track (30, 30, 30, 29). 2 mile cooldown.

8 miles long run, then finished with a mile on the turf, including about a half mile of strides.

Workout was 1x3200m on the track, and 2x400m. Goal was to hit 10:40 in the 2 mile, but went out in the first mile in 5:22 so that kinda hurt my time. Hit a negative split my second mile and got 10:41, which is a new PR, so I'm overall pretty happy. 400's were 70 and 68. Finished off with a 4 mile cooldown. 

Run around Gage and the Governor's Mansion with Crazy Legs and Cason. We were all pretty sore so we just ended it at 8. 

5 mile chill run just to loosen up and recover from this week.

Workout was 4x800m and 4x400m. Pretty windy on the curves and especially on the backstretch, so made the workout pretty tough. 800's were 2:26, 2:28, 2:30, and 2:31. Not as consistent as I'd want but I'm ok with it. 400's were 71, 71, 70, 70.

8 mile long run, then 1 mile without shoes on the turf.

Pre-meet today. Just an easy 4x400 as workout. 

Meet today. Did the 1600 and 3200. Pretty cold and terribly windy. Mile was 5:00, not very happy about that. 3200 was 10:56, not happy about that either. The whole field went out really slow though, and on the 2nd lap my left shoe came completely loose and I tried to keep it on as long as possible, but kicked it off about the 1800 mark and just finished with one shoe. I have a lot of work to do. 

6 mile easy recovery run. 

2x2 mile and 4x200. Super windy, and times were not very good for anything because of having to run against the wind for quite a while. 

Chill long run at Shunga. Felt really good and fresh. Average pace was 6:55.

4x800 and 4x400 on the track. Kind of windy but not awful. 800's were 2:27, 2:29, 2:29, 2:29. 400's were 73, 71, 70, 68. Overall a pretty tough and tiring workout but it felt pretty good. 

Easy long run. 7 miles out on the trails and 1 shoeless mile on the turf. 

Had to get up at 4:45 to get in my workout since I was going to Manhattan during the day for choir. I couldn't pace myself at all because it was completely dark on the track. Very slow workout. I did 1x1200m, 4x400m, and 8x200m.

Pre-meet. Feel pretty good and hoping to hit a good time in the 3200 tomorrow.

Meet at Olathe today. PR'd with a 10:22 in the 3200 and got 10th place. Fairly happy with it, but I definitely need to drop the time quite a bit. Felt pretty strong during the race though. 

Chill recovery run in Hays today. Felt really good until the last 3 miles. The wind was strong the whole time but the last 3 miles was completely against the wind and it made me run in place a few times. Super hard to breathe but I got through it. Average pace was 6:54. Besides the wind, it was overall a pretty good run.

4x800m, 2x400m, and 2x200m. 800's were 2:28, 2:29, 2:32, 2:32. 400's were 72, 71, 70, 68. Did not feel very fresh during the workout, but was overall still a good one. 

8 miles on the trails, 1 mile on the turf without shoes. Felt a lot better today. 

5x600m and 4x400m. 600's were 1:47, 1:48, 1:48, 1:50, 1:49. 400's were 73, 72, 72, 71. Felt fairly good during the 600's, and felt tired during the 400's but it was just a tough workout.

Pre-meet on the roads today. 4x400 with 2 mile warmup and cooldown. 

Meet at Lawrence Free State today. Felt super tired and had no energy during the 3200, didn't feel great at all. Ran a 10:24. Felt a lot stronger during the 1600m and PR'd with a 4:52. At 1200m I was on pace for a 4:59, but felt super strong and kicked the entire last lap. Overall not a terrible day, not completely satisfied but atleast I had a good mile time. 

10 mile chill long run on Shunga trail with Cason. Felt really fresh and easy. 

8x400m workout today. Times were 70, 69, 68, 68, 68, 69, 70, 70. Felt pretty strong the entire workout.

4x400m pre-meet today.

Meet at home today. In the 1600m, I ran 4:52 again and got 1st. Did terrible in the 3200m and got 2nd with a 10:33. Not a very good meet.

8 mile recovery run on the trails.

5x1600m on the track today. Super hot workout and felt super tired the entire time but still got a really good workout in. Times were not as fast as I wanted but still overall hapy with it. (5:18, 5:27, 5:27, 5:26, 5:20). Tried to make it 1 minute rest between each but during the second mile I got a bug in my eye and couldn't open it. Spent my rest trying to get it out and accidentally took a 3 min rest. Went back to 1:30 rest after that.

9 mile long run on the trails today. Had to take down the Long D(istance) fort today :(

Big S/O to Cason on his big PR in the 3200m yesterday at KU Relays. Got 4th place and now has the 2nd fastest time in Kansas. Doing big things out there.

4 mile chill run around Gage with Pierce and Cason.

3x800m and 4x400m today. It was super hot but had a pretty good workout. 800's were 2:28, 2:29, 2:28, and 400's were 71, 71, 71, 69.

Was doing a long run at Gage but severe weather was coming in. Tried to get as many miles in as possible, but only got 5 before it really got storming. 

Workout was 2x1200m, 4x300m, 1x200m (coach told me to stop after the 200, didn't want me to be sore for the meet Friday). 1200's were 3:45 and 3:48, 300's were 48, 48, 49, 49, and the 200 was 31. Tough workout but felt pretty good.

4x400m for pre-meet today.

Meet at Shawnee Heights today. Did a mile to loosen up about an hour after we got there since I had still had a few hours until my race. Meet got rained out, so I didn't get to race at all. 

4 mile progressive tempo run on Shunga trails today. Wasn't exactly progressive but still a pretty good workout. Miles went 6:02, 5:57, 5:58, 5:58. Felt pretty good, and first 4 mile tempo I've ever done under 24 minutes. 

4x800m and 4x400m today. Felt pretty strong and ran pleasing times. 800's were 2:27, 2:26, 2:27, 2:28. 400's were 69, 69, 69, 68. 

7 mile chill run. Shuf said no more than 7 miles, sadly. 

8x400m today. It was super hot but I felt pretty good. Times were 68, 68, 68, 69, 68, 69, 70, 71. 

4x400m for pre-meet today.

City meet today. Didn't run very well again, ran a 10:28 in the 3200m. Got 5th place but not very happy with how this season is going so far. 

Chill 6 miler on the trail today.

6 mile chill run on Shunga and around my neighborhood. Had to leave Shunga after 2 miles because it was storming, but it was clear when I got back to my house so I just went another 4 miles there. 

Don't remember exactly what the workout was. I know it consisted of 300's and possibly some 200's, so a fast workout. 

Chill long run

Pre-meet for the League Meet tomorrow. 

League meet today. Kind of sick with a cough/cold but still did pretty well. PR'd and ran 10:10, and got 7th place. Overall fairly happy but hopefully I'll run faster at Regionals and be able to qualify for state. 

Recovery run on the trails today. It was starting to storm pretty bad, and we even got to see a big wall cloud form (which was pretty sweet) so we only got 4 miles in before the storm really hit. 

Feel pretty crappy today. I have a cold and pretty annoying cough, but decided to do a workout anyway. Did a 4 mile tempo on Wanamaker, and did not run fast at all. Fastest mile was my last at 6 min flat. Pretty disappointing but hopefully I can get over this cold soon.

Chill shake out run today.

Practice was cancelled due to inclimate weather, so the boys headed to Shunga to go on a run.

Rough and windy workout. Still kind of sick but starting to feel better. 4x800m and 4x400m. Hit slower times than I'd like but no one ran as fast as they wanted to. The wind was pretty tough. 

Used my new long run shoes today. My HOKA's were killing my left foot and it's been hurting more and more everyday for the past few weeks. Chill 6 miler today, and the new shoes felt great. My foot barely hurt.