get that hardhat on

15 mile long run. Started from home and ran to the school where I met up with the boys and did 7 more with them.

Ran 2 miles of warmup before fartlek in the trails: 3x(3min up, 2min up, 1min up) with 1:00 jog and 1:00 walk in between. I went pretty hard and kept the pace consistent throughout. I think I ended up going 5 or a little more during the workout. 2 mile cooldown for 9.

No practice because of rain so me and a few of the boys went over to Shunga and ran. We started out with a loop on the muddy BMX park. When we finished each of my shoes weighed at least 5 pounds. After we cleaned the mud off we ran through the neighborhoods and down the path. Eventually everyone turned around so I went around Washburn U and back to the cars for 9.

1.5 mile warmup today. Last year we did a 3200m on this day and I ran a 10:42. This year's workout was 1x3200m, 1x1600m, 2x800m. I ran 9:52 for the 32, 4:54 for the 16, and 2:25 and 2:22 for the 800s. Everything felt good and my legs felt fresh throughout the whole thing. 5 min rest between 32 and 16. Same between 16 and the first 800. 3:30 between the two 800s. Cooled down 2 in the trails and then ran a half mile barefoot on the turf. Rolled out with my Roll Recovery roller device when I got home. S/O to Ben for his 3200m PR (even after being sick for the past week)!

8 miles easy around 420 hills and environmental lab. Did a mile on the turf.

2 miles of warmup. Workout was at T-West with Pierce. We tried to get onto the Seaman track but it was locked and their were maintenance crews out and about. By the time we got to T-West in was 9:10 and we had both been up without food for like 3 hours. We did 8x600m with 200 jog. Times aren't worth mentioning but we felt loosened up by the end from our workout Wednesday. Cooled down for 2 miles and then got changed before heading down to Pittsburg to watch the DII National meet with Ben.

9 miles at crestview with a few of the boys.