One of them barefoot crazies is on the loose.

I run track and today we did 8 Repititions of a 400m followed by 30 seconds of rest then a 200m. Mental game was off at the start. I could have pushed it harder then but I ran the last two very fast. Don't remember the spilts.

Just your standard recovery run.

Fartlick run of 5.5 miles with 2 minutes on followed by 1 minute recovery. To your guys that do speed work by yourselvs I am very impressed, without the incentive of catching certain teamates on the fast portions I would not have been able to push myself as well.

Took it slow but felt a bit of pain in my calves. I haven't gotten much sleep the last to nights and in addition Monday and Wednesday were faster runs so that my have something to do with it.

10x300m with a mile warmup. Spilts 54,56,56,58,59, Second set  59,62,59,56,55. It was rainy and and 35 degrees. Suprised by how good I felt.

PM- Some shin pain while playing basketball.

Long run at a good effort. My legs were hurting but it was the good kind of pain. Looking forward to the 50 hours of recovery until my next run. Sleep and rest and healthy food incoming.

A very much needed day of rest. Woke up with sore muscles so I must be doing something right.

High of 66 warmest day so far. Queue barefoot run and . . . first barefoot splinter of the year. It will take a few runs for my feet to toughen back up. After a long warm up we did 2 on 2 recovery 3 on 2 recovery and so on followed by a cool down.
 

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.

Today was cold and rainy. Did all my running in five-fingers. No practice today because it is city championships. Ran 5.5 right after school with a friend of mine. Was definitly slower the 10 minute pace. Followed by a faster 3 on my own. Then I endured the cold and cheered on my team. By the time my toes began freezing off and I left boys and girls teams from my school had sizable leads.

Three mile tempo at the end.

One mile warm up followed by 8 miles. It was fast compared to most of my runs 7:53 average pace. Close to the pace I plan to run my June half marathon.

Not a very good restday due to a very fun sleepover where I may or may not have been up until 4 a.m. My one regret is all the unhealthy food I had. Staying up late and having fun with friends is one thing but there is nothing to be gained by eating junk while I do it.
 

Just a good old tamper day.

Legs were still sore from thursdays run. Decided not to mark this one as a race report because it was uneventful, I don't have the splits, and I am posting a week after it occured. Ran 5:48 in the mile, so 6 seconds off my PR. Started fast in the 3200m with 6:05 for the first mile but my thighs as stated above were sore from the long hard run and the second mile was slow and painful for a time of 13:1x.

Exceedingly average run if I recall correctly.

Most of the team is going to an invatational tomorrow so we ran short. One mile warmup and 4 miles easy.

Did a nice long loop on bike paths. I am pumped for summer conditioning and the volume increases I am going to try. Still need work on my diet and sleep. They have been slipping.

Highest milage day I have ever done. Did 6 in the early afternoon followed by a 2-mile "time trial" I put it in quotes because it was solo and most of all because it sucked. I ran 14:20. My PR pace would have lapped me close to the finish. Went home a rested for two hours and then went out for another 5 because why not.

Without fail I seem to eat poorly and rest little on sunday. Definitly going to be a focus.

Felt a bit sore. Did 4x80m afterwords.
 

Did a slow easy run with a fast 400m (74s) and a fast 100m (15s) just for fun.

I would give myself these grades in the following topics relating to my running:

Milage: A-

Close but not quite where I wanted to be.

Sleep: C-

Inconsistant, and only an ok amount of total hours.

Deit: C+

Food choices are for the most part alright. But my mindset has not really changed from a time when I wanted to gain wieght. I eat until I am past full at every meal.

Strength Training: D

I have done very, very little in the last month, this one needs to change for sure.

I love running and I love getting better and sometimes to get better you need to take a hard look at you training/life.

Sunburst half marathon. Will expand.

All the blanks older than this date were filled in today. The first day of cross-country summer conditioning. Time to get back to work. To remember how much I love running.

Second week of winter conditioning. I have been running but just not blogging. I plan to add older numbers as I did a paper and pencil log in the time inbetween. I have been running 30-40 mpw and plan to increase my milage very significantly over the winter.

Ran 5 easy with the team. With the last mile a little faster. Wieght room was closed.

At 8pm ran 6 around campus including a barefoot mile breaking my record for coldest temprature at 25 degrees. Third day wearing my O'neill reactor reef boats, they keep my feet warm and dry.