Great dane miles

First off day in about 7 weeks, I need it, I need it bad.

Long run with Kyle, Cal, Cook, Harold, and Kieth through the back areas of Pinebush, very soft running, lots of trails I didn't know existed, pace was fast from the start (6:40's), we slowed it up slightly in the trails but to no slower than 7:05 pace, last few miles we really picked it up dropping the pace down below 6 minutes for the last 3 miles.  Kyle and I closed off in 5:30 for the last mile.  Felt really good, definitely one of the most quality runs I've had since getting here.  

Easy run with fast accelerations for the warmup, felt really sore, but ran through it, nice Ice bath afterword

Workout Wednesday:  3 sets of 1200, 800, 400 all at a goal of 77 seconds per lap for every lap of every rep.  400 meters jog rest I averaged in about 1:50.  I was feeling really sore in the calves and shins going into this, but once I did progressive and a few strides in the T7's I was feeling better.  First 12 was taken out fast, I relaxed a bit and hit 3:50.  800 was nice and even at 2:33, 400 was slightly fast at 75.  2nd set I began to feel it on the 1200, I hit 3:50 again.  800 was 2:32, and 400 was 75 again.  I went into the last 12 on the slow side, but picked it up to hit 3:48.  Cook wanted me to run with him for the last 800, he took it out very fast but I held on, we hit 2:25 which was work for me.  Last 4 I hit hard in 68.  Overall strong workout, Saturday will likely be very tough.

Pinebush run, easy Post workout run.  Legs felt pretty bad, but I just ran through the garbage feeling.

Very light easy run with the freshmen (No practice).  My legs really didn't feel great but the run was short and slow enough that I didn't strain too much, big workout tomorrow.

Workout day:  4 x 2K's with 400 meters jog rest.  Pace was set at 82 seconds a lap for the entire way giving a goal of 6:50 for each rep.  The group was the 6 of of us racing Friday that aren't Kyle.  It went very smoothly 6:50, 6:45, 6:44, 6:43.  The 2nd rep ended up feeling the toughest since I went out a little too quick.  Tyler blocked a good amount of my wind.  Cool down I kept it barefoot to avoid tacking more mileage on my shoes.  The Asyms now have nearly 385 recorded miles on them and are slowly starting to wear down.  By regionals that number will be over 420.  I should be able to last until the next pair comes in December potentially.  

Easy short, "Long run", of the week solo over to cook park and back.  Legs felt terrible over the last 15 minutes largely because I've spent the last couple days very immobile and lazy.  I rolled out afterword and did some core.

Workout day:  2 mile tempo on the track, followed by 4 X 8's at a goal pace of 2:34 on the lake loop.  I felt really tired today, but I was able to get it done successfuly.  2 mile was hit 10:40 on the button.  The 8's went out in 2:36, then dropped to 2:30, 2:30, 2:29.  The rest was equal so this wasn't very rough at all with regionals this Friday.  I'm feeling overall well going into the week, eating better, sleeping could be better, soreness not too bad.

Easy 40 to magic tree loop in pinebush, right calve was giving me intense pain last half but I was able to finish, rolled out with an Iced bathed afterwod, still feeling tight, will try to take it easy next 24 hours with it.  

Easy mileage while watching the time trials, a majority done on the track to keep it soft for my calves which are still slightly irritating me.

Arrived in Boston at Franklin Park for pre - meet.  Got re-familier with the course since Beantown.  Feeling ready to go for tomorrow.  Going to attempt to make the first 5 miles feel like tempo pace (5:20). And then really hammer the last 2K as it will be my last XC race of the season.  I've been on a steady upward climb since Lehigh, it would great to finnish off strong.

Today's performance will go in the top few if not the poorest overall performance I have ever executed myself into on a cross country course. I went in with a positive attitude, I felt strong at the line, I had been eating relatively ok for the last 2 weeks, and my sleep couldn't have been much better.  I got off the line strong and moved well with Liam the first 2 miles, we worked really well together, I had a good mentality and wanted it badly.  But About 2K in , my breathing became very labored , I felt weak all of a sudden, Liam slipped away the first time up the hill, and he remained distant the rest of the way. I started to get passed, and passed, and passed some more.  I kept trying to re-assert my focus, and work with the people around me.  But as they passed me it was hard to stick to their pace. I gained some motivation when I realized Cal was next to me with 2K to go.  I started to rev myself up again and stick with him , last lasted for all of 30 seconds, then I died again.  Cal manage to pull over 30 seconds on me over that last mile, My pace dropped significantly, that's at least what it felt like,I couldn't move my legs any faster.  When I finished, It was in a slow 35:30 minutes.  I felt very weak all of a sudden and had trouble breathing normally as I had really surged hard the last 400 meters.  I felt like I was going to throw up, but I didn't and kept myself together for a cool down. This marks the end of a cross country season that was overall disappointing, but none the less, a huge learning experience for what works and what doesn't when it comes to making myself a better runner.  Im so happy I had the opportunity to run it without any injuries or major illnesses. I'm heading off to Vermont to watch my High school team at New England's tomorrow, I'll shake myself out with a couple miles there , and then Probably going to take a week off which I need desperately, I haven't taken more than a day off in a row from running since June.  After that, indoor will be around the corner, which I know will bring greater success to me than this past season did. 

Easy Mileage at Thetford academy watching the boys run at NE's.  Suprised the guys last night in the hotel, caught up with Old man Murray for a while about training theories, running stuff ect.   Area was beautiful, guys ran well, just missing the podium by 2 points to Staples.  I did the cool down with them, and ran a few miles beforehand.  These are my last miles for a week.  Couldn't have spent them any better.  

First run back, 30 minutes out and back with Kyle and Justin, felt pretty crappy, but that's expected after practically not running anything these last 4 days.  

Workout 2nd day back:  12 x 400's every 2 minutes.  First couple felt easy and smooth as I ran down from 75 on the first, down to 67 on the 6th.  The short rest caught up to me on the 7th and those that followed I dropped the pace back down to 68-69.  Last 200 on the final 3 were a grind.  I slowed up on the 11th to 71, but then the last one I hammered it out with Cal to hit 66.  Weekend I'm going to aim to take on the easy side, also looking to lose some weight over the next week.    

60 Minute morning run out and back down Pine Bush, felt awful, but that's expected after yesterdays workout and this only being my 3rd day back.  Considering doing a Turkey Trot this Thursday, that decision is pending until Wednesday.

Easy 30 minute with Liam around campus, felt a lot better.

Long workout today, 6 Miles of quality effort all at 5:30 pace.  Started with a 5:32 on the track to get used to pace.  Then went out onto the campus loop 2 miles straight to hit 11:00 exactly with Liam and Cal.  Then went back off 2 minutes rest (More uphill) to hit 10:59.  I closed it off with one last mile on the track at 5:29.  Workout was more mentally tough than anything, but I'm feeling better, losing some weight.

Easier run with Freshmen crew around campus, kept it very light, shoes are now nearly 450 miles trying to keep caution with how much I put into my shoes.

Fast paced run with alumni guys Ro, Pat, and James down Main Street and back, picked up a lot towards the end, felt really great.

Easy Easy Easy 30ish minute run with Group 1A down to St. Gregs, had some quality Elmers afterword, decided no to Turkey Trot based on my need for sleep, and need to keep it easy over next couple days.

Alumni Race day, good to see the old team and teamates again, actually went moderatley hard on this 2.84 mile course, obviosly not racing, but still fast, and it felt terrible.  I did several easy miles afterword with Alvarez and James, totaled 6ish, short day.

Decided last night to get new shoes at woodbridge, while I am technically getting a new pair from the school in 3 weeks, I can't afford to wait that long for my trainings sake, I'm already at 470 on the V5's, by the time the new shoes arrive I'd have reached almost 600.  I got the 860 V6 wich is .7 oz lighter than my previous pair.  After watching a good day for the team at Bowdoin, Alvarez and I did some running around the King Street area, we started out very slowly, and then did 10 x 30 seconds farlick every 2 minutes.  I felt a lot better than I have been in the last few days.  

Rough Long run on the hilly roads of NF, left leg cramping up a lot, probably due to new shoes, overall very successful weekend home, saw everyone I wanted to see, got everything I wanted to get, and got the training I needed in, onto two weeks back at Albs.

Magic tree loop with Jordan and freshmen, up tempo last 10 minutes pace down to around 5:20,l felt rough, big workout tomorrow.