One of them barefoot crazies is on the loose.

Legs were surprisingly tired. Some shin pain as well.

We did 30 Seconds on 30 seconds off around the track for 15 minutes. I didn't breath or relax I run slower than my potential. Bit of a sore throat began today. Slow milesfrom warm up, cool down, and a short evening jog.

The Night sleep time and my wieght say it all. 3 pounds of undigested food did not sit well and I felt very bad. Hope this teaches me the important of quality in recovery. On a brighter note I have a competition with a friend of mine. Whoever log more total hours of sleep during April wins.

Three mile repeats splits: 6:47 7:03 6:40. I have some mental block surronding mile repeats. In cross country we have a Hokum Karum which is a relay that involves running three mile repeats and each year I get over my 5k PR. Next time we do a workout like this I am going to just do the first one at crash and burn pace so that I push myself at least. I felt way to good after it was done. On a bright note today is the first day of spring break.

Spring break which means lots of recovey and plenty of cross-training with my sporty friends and running practice each morning. 6 mile recovery run at practice and some running with my friends. Today I learned that I will be a Captain next cross country season so that was pretty exciting. Generally feeling good.

Identical total mileage to last week. However fewer grueling track workouts so after this rest day I think I will be very rested and excited to take on my next week of training.

7x 3 minutes fast followed by 2 minutes recovery. Managed to stay relaxed on the fast parts and felt pretty fresh. Meets start next week.

Felt stiff at the start but sped up a bit and felt better at the end. Average pace around 9:00.

10x200m in the morning. Felt alright. Kept them all under 34. Fastest was 28.

Easy run. First meet is on tuesday. Because of spring break the turnout at practice was low. My feet are also still getting used to the ground after spending the winter in shoes. Did a mile and some short sprints with my friends later.

4 Mile tempo run. Almost no one was there but it was still fun to be the fastest non-senior.

Longest run I have ever done. No track practice and I figured a few long runs before my half marathon in late may would be a good idea. It went well. Got worried early because I was feeling a bit wound up and took it out pretty fast but after taking off my shoes at around mile 3 I relaxed into a nice rythme. Around 2 hours and 6 minutes so very close to 10 minute pace. So yeah that pretty cool.

My day off. But I did go for a moderate bike ride with my dad.

I miss spring break already. Ran this run at a moderate pace. Could hold a conversation well but it was close.

Taper day before the meet tomorrow.

First meet of the year. I ran the 1600 and 3200. With times of 5:58 and 12:43 respectively. The first was a PR by 22 seconds. The second was a debut. In both I ran fairly even spilts (Mile was 80,92,96,90) (Two was 6:22 and 6:21, 90,97,96,99,97,98,97,87) but I failed to leave it all out on the track. I know I could have gone faster even that 87 felt easy.. Overall it was a good meet and it was nice to see all the improvement I have made since cross country. Onward and upward.

Took this run fast. I always have fast runs after bad days. When I am angry I push my runs.

Another short day because I am an alternate in the 4x800 on saturday,

Spent the whole day at an invitational and ran a leg of the 4x800 don't know my split. Did an evening run when I got home.

Day of rest. My calves need it after all the racing. Won't be posting next weeks workouts for a while because I am going back to pen and paper for the next to try and escape the computer and the perils it holds for me each time I innocently get on to update FRB.

Taper Run before a meet.

Didn't feel great this meet. I still managed to PR but only by 6 seconds. I ran a 5:52. In hindsight I should have gone out with the pack instead of starting slow and running my own race. Several teamates I know I am better than beat me by a hefty margin. Feeling mentally and physically tired I went into the two mile and ran a decent 13:00 which is 17 seconds off my PR.

Sadly this was my longest run this week.

Did 16x100m all out sprints followed by 4x200m all out sprints. Before this workout I had never done intervals shorter the 300m. And boy was I in for it. This workout took me out for the next 3 days due to hamstring soreness. Obviously not a wise training choice because my weekly mileage ended up being absurdly low due to hamstring pain. On the bright side I got expierience really pushing myself and also discovered that compared to my distance running peer I have a fast 100m. This workout also came after what was basically an all nighter writing a paper. I should really stop doing that.

My hamstrings just said no thanks. If I swung my leg up it stopped about a foot lower than normal because of the tighness. I just strenched and slept.

If you get twelve hours and forty five minutes of sleep it means you body really needed it, even better I still woke to my alarm so I could have slept more. That does not reflect well on my rest and recovery skills. Spent the day at a varsity meet. My team placed 4th of 14 teams so not bad at all. My hamstring is still absourdly sore and tight but I manage to shake it out pretty well by streching, jugling a soccer ball and hanging outside with a friend of mine. But mind you that mile was not done all at once and it was still not fun.

Day of rest. Although if I was not feeling so lazy I might have gone on a short run. Afterall my hamstring was feeling better and I only did 1.5 miles in the previous two days.

Not sure why my wieght is so high but I can sure feel it. Not feeling great overall but my hamstring seems to have almost resovled. Tamper day before the meet tomorrow. I plan to run an aggressive mile and either get a big PR or crash and burn so it should be an exciting meet.

I went into this meet with a plan and it played out well. The last two meets I felt like I have something left on the mile and maybe if I just had someone next to me pushing me I could have done it faster. Both of those meets I aimed for even splits and never caught anyone. This meet I went for crash and burn on the mile. My split after one lap was 77(5:08 mile pace) and from there it was pain and effort but more importantly I got a full 10 second PR so that is awesome. One thing I noticed was that my throat really hurt after the race. My guese is that I was not controlling my breathing at all. For the 2-mile everybody in the field had a PR more than one minute faster than mine so I had to run alone but got a respectable 12:56 but something tells me I had a bit more on that one.

But more important than anything written above is that I now feel a large surge of motivation that I belief will last a while. Thing are looking up in the rest of my life aswell after a tough week or two.

Tomorrow's meet is varsity only so while every else did a tamper run of 3 miles, I felt good and went a bit further. I also biked to and from school for total of 6 biking miles.