July 20
3-mile easy dog jog on CR 220
July 21
4 x max hills on CR 220. 1.8-mile warmup at 7:47 pace (uphill). 1.9 cooldown at 6:55 pace (downhill). 4.46 total
July 22
Track day.
Plyos, warmup 200 in 35, followed by 400 in 69; 3 minutes rest; 400 in 70, followed by 4 x 200 in 36, 34.5, 34, 33.5, all on 2:30 rest. 1-mile cooldown in 7:20 for 3.73 miles total.
I was hoping to do 3 x 400 on 3 minutes rest averaging sub-70. Decided to audible to 4 x 200 instead of the last 400, because I knew I wasn’t going to make the pace on the last rep.
July 23
7 miles on Mears Junction to Marshall Pass in 54:25. Solid run.
July 24
Am: 2-mile easy dog jog w/ Tanner
Pm: 6 miles marking the national HS trail championship/beas knees course. This was harder and more time consuming than I expected. Took more than two hours.
July 25
Was hoping to do a downhill 800 in sub-2:20 on CR 140. Did .3 at 2:17 pace, but then felt a twinge in the hammy and decided to call it. Don’t think it’s anything too terrible, but I’ll need to take it easy for a few days. I think the course marking put strain on some muscles I wasn’t accustomed to using. Bending down 500 times to put in flags takes a toll.
July 26
3.9 easy on CR 220 in 30 minutes. Recovery jog.
July 27
1.5-mile easy dog jog w/ Tanner. He was sick all weekend, so we were both taking it easy.
July 28
3.8 miles in 29:20 on CR 220. Felt sluggish.
July 29
5 x max hills on Bald Eagle Lane. Nice light re-introduction to speed. Picked up the pace as I went. 3.2 miles
July 30
6 miles in 46:20 at Mears Junction. Tossed in a few surges @ 5k pace near the end.
July 31, 2020
2 miles easy w/ Tanner on CR 250
August 1
3 x (2 x 400), one minute between reps, four between sets. 74.5, 73.3; 74.3, 75.4; 74.3, 75.7.
Didn’t exactly finish strong, but I really was just trying to get through this one without hurting myself, so we’ll call this a victory. I’d like to be able to do 6 x 400 on 1-minute rest at this pace later this fall. That’s my goal “test” workout before I try to for sub-5.
August 2
7.03 on Old Monarch Pass in 58:03. Felt ok. Nothing special.
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Definitely a little injury scare last week with the hammy, but I think with maintenance, I'll be in the clear. I've been fortunate to be remarkably injury free since the big injury last winter. Looking to keep it that way.
