Chris's log

Post regional rest day, just vibed out with friends a day before winter track. Gotta double on Monday. Also first snow of the year, good way to start winter track.

Got up and did 5 miles, first day of official indoor season. It was pretty mucky but I layered so much I felt hot and uncomfortable. 

In the afternoon I did 4 more miles, it was snowy but not too bad and calmed down halfway through. Actually felt pretty good and enjoyed it. 

First day of real practice, only did 2.5 miles, would have ran after but had to find phone then it got dark, damn.

Got up and did an AM run again, legs and calves are a little sore right now. Workout was 25 steasy. 5:5x first mile went into lactic threshold and legs were sore the rest of the run. Andrew motored the last part of the run all around solid workout with Dal and Andrew

Easy few miles wtb, carcinogen route. 

Body still too tired to double. 3 easy then hill intro.

Good long run to end a rest week and get back into the doubles, trying to ward off tiredness. Tried to do an out and back long run but ended up going into a few different towns. Plantar hurts in the middle of the run but after a stretch it stopped. Solid quality run. 
 

Rainy am run, got to do 1 mile warmup then resistance bands inside, lame!!

Am run with some fartlek, then 30 easy in the rain later, did 4x200 at 36,35,33,33 building.

4 easy in the AM. 

PM, half mile warmup, then fartlek intro for new people, around 8:30 of fartlek, going randomly in easy, steady, upbeat. Then rest before intervals

Workout 2 x 500-300-200, 3 min rest between with jogging. 

Did some legs like deadlift and paralell squat after. 

Set 1 

500: Felt good, first rep is easier, body warming up, fast first 100, settle 300, fast 100, might've elbowed Jay.

300: Sprint, hit a 41 something, so 27 something en route. 

200: 28 second, slower than the 300 lol. 

5 min rest 

Set 2

500: hurt more, elbowed to get next to Andrew, oops. 

300: Anarobic hurt, form felt bad. 

200: Ow, we started early to get it done, gutted it out and finished strong. 

Half mile cooldown then plyo crap. 

Went to bed at 9 something because that interval workout tired me out, got up at 5:30 something to pee then alarm at 6:00 to get up, late start out the door by 6:31. 4 miles and my lower right calf was sore with some minor plantar. 

We did 35 easy/a lil over four miles. Went out pretty slow but got to a 7:45 average, with the later miles being faster since we picked it up. Good day of running overall. Then a lift later. 

Warmup the hills with jog to and back, no morning run today.

Good quality run with mike

Over a mile easy then into 5 min steady high 6s then caught him since he dropped, then 2 upbeat in the woods later on 5:25 pace.

14th mileage

.5 warmup 

1k 3:20

300 recovery

1k 3:23

300 recovery 

1k bad 3:55 :/

5 min rest 400 

200-27.16

200jog 

200- 27.6 

200jog 

200 27.9 

.5

Pulled out of last one, hammy felt bad 

4.06 miles

15th mileage 

4 miles in icy rain, practice running with glutes 

1.2 warmup 

10 easy 5 steady 3 easy 2 upbeat 

1.2 easy 

.92 upbeat 

.20 easy 

.45

8mi

Nasal drip/sore throat so I slept in instead of doubling. 

Workout was 10 easy 5 tempo then 300-150-300-150 but abreviated to 5 easy instead of 10 because snow. 

2.4 easy

.9 of tempo 

.6 of intervals 

Sprints were bad because I had no traction kept slipping but good effort, third each rep though I was dropping everyone except my boyz up front. 

Just 3 easy miles today, good run, throat still sore. 

Pre race with the boys, looking forward to the meet tomorrow. 

Shake out run at the track then a warmup 3 hours later, anchor leg for first time ever so when I got the baton in first didn't know what to do, panicked and slowed down and let myself get caught, came third in our heat and 13th overall, If I went with the guy who picked me off I would've got the time I wanted. Cooled down a while and pretty ashamed of that race, just a rust buster. 

Easy pre race on the grass before the race.

Warmed up and shook the legs out, then I warmed up for real later, went right to the front after the gun, ran like someone was chasing me, such a gap behind me. Pr and got 6th overall.

Went on an easy run with Mike to rejuvinate myself and get the legs and aerobic systems flowing again. Felt good, ran 8:02 average with a lot of 7:30 and 7:40s

Few miles at a decent aerobic clip, felt pretty good, solid effort. Merry Christmas 

4min hard - 3 min hard - 2 min hard, 4x200 with 100 recovery workout was extremely tough but quality.

Nice quality run with Betsy and Mike. Lots of 7:30s

Ran down to track then warmed up with Mike. Went out and did an easy run with 10 steady, watch was acting weird saying it was 7:00 pace but 7:30s are near my easy, didn't connect to GPS lol. 

Guesstimate around 6:00 pace since it was more laid back than the usual sub 6 and not too taxing. 

Then caught up to Mike after and ran back, did abs. Good run.

13.05 long run in 1:48 or something near that, didn't wear a watch so I can only guess and take strava's word for the run's distance. Might be longer than the site said to be honest. Had to stop at some cross walks durring the run so the pace might be a few minutes slower than it should be.

Happy with the run and I felt pretty strong but tried at some points, got to recover now for tomorrow's workout. 

Ran down to the track then did my warmup, went inside and did 2 sets of 8xhallway accelerators around 80 meters. Then cooldown 

Took it real easy today. Felt a little beat up so I needed it more than the steady work today. Last run of the year