Welcome To Fetcheveryone

Split Summary
===
1) 1m - 8:01(8:01/m) 101cal 7.49/7.97mph
2) 1m - 7:35(7:35/m) 103cal 7.92/8.39mph
3) 1m - 7:20(7:20/m) 98cal 8.19/8.39mph
4) 1m - 7:38(7:38/m) 100cal 7.87/8.62mph
5) 1m - 7:32(7:32/m) 99cal 7.97/8.83mph
6) 1m - 7:04(7:05/m) 96cal 8.48/11.54mph
7) 1m - 6:44(6:44/m) 98cal 8.91/13.17mph
8) 0.24m - 1:47(7:20/m) 25cal 8.18/13.17mph

4 barefoot strides after. Fun run with oliver, hamza, and most of the frosh (until scott hill at least and then chris and pat went back on 7). I mean 43 wasn't great but stone hill was super fun to run on and not super warm but high 40s and pretty sunny so just vibes. Stone hill wasn't great but not terrible either. Strides after on turf + hurdle drills were big vibes tho, felt kinda like high school track practice. Wore my new hoka rincons on this, and felt pretty good, got moving on the spring street stride. Think I will use them as workout/long run shoe tho and altras as easy run shoe going forward. Barefoot strides after were also pretty much first strides since december (did strides like once in january) and they were very fun. Achilles was a little tight going on scott hill and then felt it a little bit at times on stone hill too, but honestly it's kinda gotten to that point in an injury where it bugs a little bit and is tight but like probably won't get worse so eh. Felt fine doing barefoot strides so I think steady state in hokas tomorrow on flat should be okay.

Split Summary
===
1) 1m - 7:35(7:35/m) 102cal 7.92/8.43mph
2) 1m - 7:10(7:10/m) 100cal 8.37/9.62mph
3) 1m - 5:58(5:58/m) 99cal 10.07/10.83mph
4) 1m - 5:58(5:58/m) 100cal 10.04/10.87mph
5) 1m - 5:49(5:49/m) 100cal 10.3/10.6mph
6) 1m - 7:27(7:27/m) 101cal 8.05/9.87mph
7) 1m - 7:17(7:17/m) 102cal 8.23/8.7mph
8) 0m - 2(6:11/m) 9.72/8.62mph

2 miles easy, 3 miles steady in 17:45, 2 miles easy. Well, this wasn't great. Warmed up with people doing actual workout and area behind hip on glute that I kinda forgot was tight yesterday was tight which wasn't great. Felt like I've had tightness there before but never this bad. Thought about just calling it there but decided not to, but instead of doing like an 8-9 mile run that kinda progressed down to ss the last couple miles just decided to do 3 miles out and back on 43 to stay near campus. Steady state went alright, averaged 5:55 pace which isn't terrible given first workoutish thing in almost 3 weeks, but achilles did feel a little peeved and what is likely the piriformis didn't get better. Dicked around to get another couple miles for cooldown and piriformis didn't get worse but also not really better ugh. Will probably take tomorrow off and just focus on recovery + strength and hopefully that'll be enough to kick it but we'll see. Also super rainy on this and the nips chafed decently bad.

Easy spin double, felt fine kept it easy. Hoey was in there with a bunch of people I've never seen before and was very confused but I was texting reed and he suggested maybe it was a gym class which makes sense. Achilles felt a little tight this morning but tbh I think this kinda warmed it up so yay me.

Easy spin post run, not much to say about it.

Split Summary
===
1) 1m - 8:09(8:09/m) 102cal 7.37/8.47mph
2) 1m - 7:27(7:27/m) 102cal 8.06/8.64mph
3) 1m - 7:22(7:22/m) 102cal 8.15/8.79mph
4) 1m - 7:30(7:30/m) 102cal 7.99/9.18mph
5) 1m - 6:38(6:38/m) 102cal 9.05/9.62mph
6) 1m - 6:51(6:51/m) 97cal 8.75/9.14mph
7) 1m - 7:55(7:55/m) 101cal 7.58/8.7mph
8) 1m - 7:42(7:42/m) 103cal 7.78/9.37mph
9) 0.05m - 26(8:10/m) 5cal 7.34/7.95mph

Eh idek anymore. Discomfort/pain has kind of gone from piriformis into the hip itself. So yeah, piriformis didn't really bother but hip did pretty much the whole run. Probably shouldn't have ran for an hour but oh well I did. Probably won't run again tomorrow unless it feels much improved. This is definitely something I could try and just run through and I think as long as I kept the running through lowish mileage I think it might work but not sure I really want to be running if I'm in pain so...Very nice morning tho, rolled a little bit on 7 but felt shitty so stopped and chilled again. Good part about this run is that while I did it because kinda flat by willytown standards still decently hilly and achilles didn't bother at all!

Split Summary
===
1) 1m - 8:25(8:25/m) 100cal 7.12/7.6mph
2) 1m - 8:37(8:37/m) 101cal 6.97/7.33mph
3) 1m - 8:03(8:03/m) 100cal 7.46/8.5mph
4) 1m - 8:04(8:04/m) 103cal 7.44/8.41mph
5) 0.12m - 1:04(8:46/m) 11cal 6.85/7.2mph

Hip still pretty inflamed, probably should have just gone for a bike but eh...Started off jogging and it felt still bothersome but better than yesterday. Got to cole field and decided to take my shoes off so did that lap barefoot and it was kinda worse so was just gonna head back. But then once I put shoes back on I actually felt better and so ended up making it to a little over 4 miles. Probably still kind of dumb, but also it was like 60 and sunny out so kind of just wanted to go run and didn't want to deal with bike seat and biking. Will try and go to trainers tomorrow which can maybe help loosen up leg, also maybe jogging slowly will help it loosen up too.

Split Summary
===
1) 1m - 7:25(7:25/m) 103cal 8.09/8.47mph
2) 1m - 8:06(8:06/m) 101cal 7.4/8.31mph
3) 1m - 8:17(8:17/m) 98cal 7.25/8.33mph
4) 1m - 7:55(7:55/m) 104cal 7.58/8.47mph
5) 0.01m - 2(6:20/m) 9.48/7.47mph

Ugh, idk saw trainer before this and was hoping I was gonna get heat or something and that would hip feel nice but no. Told me to stretch internal rotators and showed me how which maybe will be good, we'll see, but still felt the hip every step this run so not that fun of a time. Also just legs felt bad, I feel like it's hard to feel good when in pain running. Little trail off cluett was nice though, never done it before and it was pretty though muddy towards the end.

Split Summary
===
1) 10.77m - 50:17(4:40/m) 515cal 12.85/29.03mph

Fun ride up and over northwest hill. Very sunny and pretty warm day again, really gorgeous weather we've been having. Got some bike grease for my seat and that seemed to make it fall down a little less, but still had to stop 5 times on this to move it up ugh. Nice to just be outside though.

Split Summary
===
1) 1m - 8:09(8:09/m) 100cal 7.36/8.41mph
2) 1m - 7:56(7:56/m) 102cal 7.57/7.99mph
3) 1m - 7:47(7:47/m) 100cal 7.71/8.18mph
4) 0.7m - 5:33(7:54/m) 72cal 7.59/8.22mph

Ugh hip has felt better walking around today and first ~90s of this run felt fine but then rest of run felt hip tightness with every step. Probably going to take at least a couple days off as I don't think it's really worth it for me to be doing these short & slow runs, will try and get a decent bike workout tmrw and then aquajog thursday and reassess on friday. Nice evening tho and with a big group of guys.

Split Summary
===
1) 0m - 40:01(0/m)

Aqua jog by myself, first one since precovid times. Alex didn't want to go this week, Maria actually went to the pool but would rather swim than chat with me, and Genna signed up for the lane next to me so thought she was gonna aquajog with me but then she swam as well. Smh sad times. So yeah this was pretty boring but made it through.

Warmed up for about 12 minutes, then did Will Titus workout of 4x5.5 min hard with 60s rest all on fan bike. Then hopped on spin bike and spun easy until I got to an hour. Day 1 of just cross training, hopefully hip feel better somewhat better tomorrow. Good to get in a harder effort today though hopefully can get a little bit of aerobic fitness just some doing hard workouts even if losing leg fitness.

Aquajog with Luke, and Pat was there too but he was not moving very fast in the pool so just talked with Luke. Fun to get to know him a little better and commiserate about being injured. Sad to be inside on such a ridiculously warm day though, 73 degrees in the afternoon but made more sense to do this today and bike tomorrow so oh well is what it is. Hip seems to be improving a bit, may try some running on Saturday.

Split Summary
===
1) 9.03m - 32:17(3:34/m) 425cal 16.79/25.78mph

Ideally would've gone a little farther but stupidly windy out on this. Way out had mostly a tailwind so fun to just cruise but I could tell it was pretty windy and didn't want to get too far out and then when I flipped I was just absolutely wrecked by the wind. Headwind was pretty bad but also just getting whipped around by crosswinds sucked too, so didn't add on with cozy and just went back. Not ideal for total volume but steady effort on this.

Split Summary
===
1) 1m - 7:31(7:31/m) 101cal 7.98/9.04mph
2) 1m - 6:43(6:43/m) 94cal 8.94/10.27mph
3) 1m - 7:12(7:12/m) 98cal 8.33/10.12mph
4) 0.01m - 4(7:22/m) 8.14/8.85mph

GPS bugging out a bit, but hey ran 3 miles and right hip felt best it has since it started having problems last Wednesday! I guess two days off did it some good. To be clear, hip was still tight on this. First 5 minutes very light sensation of tightness, then the rest of the run it got a little tighter but significantly better than it felt on tuesday which is great. Also just felt good. Unfortunately both peroneal tendon and freaking psoas are a little tight on left leg. But yeah, nice to get out and run a bit, stupidly warm on this as well. Ideally would do like 5ish tomorrow, take sunday off and then run 5 days next week of somewhere between 35-40 miles depending, but we'll have to see. First real big improvement tho, and if I can have it feel similar to today tomorrow and then take sunday off I think I could be in good shape by monday.

Post run spin. Talked to grace about injuries and running for the first 20 minutes which was really nice. Then just spun by myself for 50 minutes and was on Reddit on my phone for a big chunk

Split Summary
===
1) 1m - 7:19(7:19/m) 100cal 8.21/8.97mph
2) 1m - 7:12(7:12/m) 102cal 8.34/8.79mph
3) 1m - 7:05(7:05/m) 101cal 8.48/9.33mph
4) 1m - 7:22(7:22/m) 100cal 8.15/8.77mph
5) 1m - 7:06(7:06/m) 101cal 8.45/9.16mph
6) 0.59m - 3:58(6:44/m) 60cal 8.91/9.35mph

Ran with will Titus on 43, stopped for 3 walking breaks bc that’s the will Titus lifestyle. Then ran around the turf by myself. Hip didn’t feel great, not sure if any better than it felt monday/Tuesday tbh, which sucks. But idk, will take tomorrow off and then try again Monday probably. Frustrating tho, I just want to be healthy! Definitely better than last Saturday at least. Left peroneal tendon was also pretty tight fml, though at least psoas doesn't seem to actually be coming back tg

Split Summary
===
1) 1m - 7:18(7:18/m) 99cal 8.21/8.93mph
2) 1m - 7:25(7:25/m) 100cal 8.08/8.75mph
3) 1m - 7:31(7:31/m) 91cal 7.98/8.1mph
4) 1m - 7:49(7:49/m) 97cal 7.68/8.87mph
5) 1m - 7:06(7:06/m) 98cal 8.45/9.6mph
6) 1m - 6:40(6:40/m) 97cal 9/11.31mph
7) 1m - 6:41(6:41/m) 104cal 8.97/10.18mph
8) 0.56m - 3:46(6:45/m) 56cal 8.88/9.98mph

Just what I needed. Turns out Reed's sister rebecca tested positive recently and almost certainly was exposed before she came to williams...thankfully the exposure was the previous day so she almost certainly wasn't contagious, and even if she was reed and her were masked on their hike and we spent like maybe 15 minutes eating outside without masks. But still not great, so reed and I decided to self-isolate today at least until we get test result back from today which given that it's been a week since she was here combined with the fact that she almost certainly wasn't contagious means we should probably be fine. But still a bit of a downer, so this run was great! It was great mainly because the hip actually felt pretty fucking okay! Little tight at tines, especially towards the top of hopkins but like not much of a bother at all, by far the best it's felt. And saturday I realized it's probably a combo of tight piriformis + tight tfl and idk if pyschosomatic but did feel like tfl was more tight than hip itself today. Also really dug into piriformis with reed's theragun yesterday which maybe helped. Also was a coldish but very sunny day which was nice and hofo is just a nice (tho pretty muddy except for the right side of lower loop). Felt good too so this was kinda a hammer despite the not super quick pace because this run is like 1000+ ft of elevation. But yeah great run, hopefully am finally starting to kick this hip thing. Will plan on running like 6ish flatish miles tomorrow + strides if it feels fine, take wednesday off, and then maybe try and workout thursday.

Split Summary
===
1) 1m - 8:00(8:00/m) 101cal 7.5/8.77mph
2) 1m - 7:35(7:35/m) 103cal 7.92/8.35mph
3) 1m - 7:55(7:55/m) 101cal 7.57/8.97mph
4) 1m - 7:36(7:36/m) 103cal 7.9/9.31mph
5) 1m - 7:40(7:40/m) 101cal 7.82/8.75mph
6) 1m - 7:38(7:38/m) 103cal 7.87/8.31mph
7) 0.36m - 2:49(7:48/m) 37cal 7.69/8.01mph

Hip didn't do as well as yesterday on this, was a little tight especially after going up blair hills which I don't love. But still in a better place than saturday I think and planning on taking tomorrow off anyway so hopefully will be good to get some kind of workout in thursday. Good run tho with spollen, grant, jackson and george. Super nice afternoon, tho blair trail was not a great choice @everyone else. Left peroneal was also pretty tight again need to get on that but also not entirely sure what will fix it tbh

Aquajog with Luke again, time went by slowly at first but then we got in a good conversation

Mostly easy spin sometimes probably a little steadier effort but nothing crazy since hopefully will get in some kind of running effort tomorrow. Hip feels better today than it did last night which is good, hopefully will be fine for tomorrow again and hopefully every other day running is fine for it so I can start doing workouts

Split Summary
===
1) 1.93m - 15:02(7:48/m) 196cal 7.69/8.79mph
2) 1.08m - 5:30(5:06/m) 104cal 11.76/13.09mph
3) 0.25m - 2:11(8:51/m) 26cal 6.78/11.81mph
4) 1.06m - 5:24(5:07/m) 104cal 11.73/12.42mph
5) 0.28m - 2:48(10:04/m) 30cal 5.96/12.27mph
6) 1.07m - 5:20(5:00/m) 103cal 11.99/12.27mph
7) 0.26m - 2:24(9:13/m) 28cal 6.51/12.27mph
8) 1.05m - 5:19(5:03/m) 103cal 11.88/12.8mph
9) 2.04m - 15:01(7:22/m) 210cal 8.14/12.11mph

15 minute warmup. 4x1600m @10kish but probably slower for me, in 5:29, 5:24, 5:20, 5:18 (5:23 avg). 15 minute cooldown. Wore gps watch bc of indeterminate jog rests, miles were +0.26, figure the jogs undercounted a bit so will log as 8.8 instead of 9. But uh yeah this went pretty well, did with Chris Avila and lead 2&4, felt pretty smooth. 3 and 4 were definitely a bit tougher than 1 and 2, and if I had done a 5 and 6 it probably would've got pretty hard but given the past month of training I figure if I'm in 33:20ish 10k that's not a terrible place to be as I bet I can shave a good amount of time off that. Definitely in better shape than last april when I did this workout at home and ran like 5:30s and felt pretty terrible doing so. Also just super fun to be back out there workout out with the team. On the hip front, felt pretty decent on warmup but a little tight by the end. First couple of reps felt it a little, but more like on the side of the hip, but not pain just tightness, then didn't really notice it for the rest of the workout. Cooldown it was fairly tight, this time more in the front again but no pain, so will bike again tomorrow and hopefully get a medium long run in saturday.

Easy 30 min pool double with Luke. Hopefully some kind of workout this afternoon

Easy 30 minute spin post-run. They pulled the erg bikes down from chandler to peck so this was outside which tbh I kinda would've rather been inside because it was pretty cold but oh well.

Split Summary
===
1) 2.01m - 15:30(7:43/m) 204cal 7.77/8.75mph
2) 1m - 8:32(8:32/m) 102cal 7.03/8.93mph
3) 1m - 8:01(8:01/m) 99cal 7.48/9.37mph
4) 1m - 7:44(7:44/m) 96cal 7.76/8.54mph
5) 1m - 7:01(7:01/m) 98cal 8.55/9.12mph
6) 1m - 6:40(6:40/m) 101cal 8.99/10.4mph
7) 1m - 6:51(6:51/m) 100cal 8.75/9.46mph
8) 1m - 6:53(6:53/m) 100cal 8.72/9.04mph
9) 1m - 7:00(7:00/m) 100cal 8.57/9.37mph
10) 0.11m - 47(6:57/m) 12cal 8.63/9.39mph

4 moderate strides after, really need to get back into regularly doing strides. Should've biked yesterday but would've have to go before 4:30 and I was just lying in bed and then around 5 when I finally would have I couldn't. Anyway, oh well. Run this morning was pretty nice, whole men's team went out mt hope/deer ridge which was fun, did the stupid little stairway trail which was interesting. Cold but kinda sunny morning so nice views. Then was planning on just going down hopper by myself and maybe trying to progress but Sam Gilman's been a little sick so he also ran down hopper and we just reminisced about the high school (/early college for him) glory days. Hip still kind of tight, idk, but doesn't really bother me that much so kinda eh about it. Left peroneal tendon / foot actually didn't really bother at all tho which was good. Only 33 miles on the week but today was the longest I've ran in 5 weeks since before the achilles started bugging me.

Split Summary
===
1) 3.94m - 14:09(3:36/m) 152cal 16.7/22.21mph

bike back to dorm

Split Summary
===
1) 1m - 8:01(8:01/m) 100cal 7.49/8.45mph
2) 1m - 7:34(7:34/m) 97cal 7.93/8.58mph
3) 0.6m - 4:26(7:20/m) 58cal 8.17/8.52mph

Kinda wanted to just sit on spin bike but chandler was locked, so was gonna bike. But tbh didn't really want to deal with the seat bs and so while biking on 43 I decided I'd just bike up to the dirt part of hopper rd and then do a little jog, and I did. Actually pretty nice, hopper & money brook trails are nice even if was only on them for a few minutes. Unfortunately while did not feel hip at all on the way out, around minute 12-13 started to bug a little bit and stayed tight rest of the run. Probably stupid but oh well not bad. Legs did feel kinda janky in general on this but hopefully will be fine tomorrow for workout.

Split Summary
===
1) 3.83m - 15:37(4:05/m) 185cal 14.71/22.9mph

Bike to end of the blacktop

Split Summary
===
1) 2.03m - 15:39(7:43/m) 207cal 7.78/8.5mph
2) 0.69m - 3:28(5:03/m) 66cal 11.88/13.4mph
3) 0.26m - 2:15(8:33/m) 27cal 7.02/11.59mph
4) 0.69m - 3:33(5:10/m) 66cal 11.62/12.86mph
5) 0.28m - 2:22(8:31/m) 29cal 7.04/11.44mph
6) 0.68m - 3:41(5:23/m) 67cal 11.15/12.86mph
7) 1.61m - 13:31(8:25/m) 162cal 7.12/11.1mph
8) 0.16m - 1:16(7:57/m) 16cal 7.54/9.98mph
9) 0.17m - 1:37(9:43/m) 15cal 6.18/6.87mph
10) 0.15m - 1:15(8:12/m) 16cal 7.32/9.54mph
11) 0.17m - 1:33(9:15/m) 16cal 6.48/7.81mph
12) 0.16m - 1:14(7:54/m) 16cal 7.6/9.46mph
13) 0.17m - 1:34(9:26/m) 16cal 6.37/7.74mph
14) 0.15m - 1:11(7:47/m) 16cal 7.71/9.68mph
15) 0.17m - 1:40(9:58/m) 17cal 6.02/8.04mph
16) 0.15m - 1:09(7:35/m) 16cal 7.92/9.85mph
17) 1.55m - 13:01(8:25/m) 155cal 7.13/8.04mph

2 miles up. 3xcluett loop (a little over 1100m) with 2:30ish rest (mostly jog but also stood around). Stand around a little after #3 bc I was moving back a group, then long jog over to clark. Then another minute or two of standing around then into 5 stone hills with jog down. 13 minute cooldown. Well, kinda just jumped back into a full workout. Tried to do cluett workout with big boys of will, john, spollen, and grant and basically hung with them first two, got dropped by like a second or two, but then last one really got dropped hard. Also just slowing down throughout which wasn't great, first one way too fast, second one probably about right effort, maybe slightly fast, but paid for first rep on third rep. Then decided to move back a group which I was kind of thinking about doing anyway since I tend to be bad at short steep hill reps, and that was good decision. Stone hill reps are wild because you're going so slow but it's a hard effort. Wasn't even running that fast relative to Hamza/Reed/Jackson but steep hill reps are kinda whatever to track fitness and managed to pretty much continuously cut down on those reps so that was good. Given that this was basically my second workout since february, and honestly don't think I worked as hard on any winter workouts as this, so hardest effort since last november, I'm pretty happy. Obviously don't quite have the fitness to hang with spollen & grant right now but that's probably fine, sad that there's not really a group between them and reed/jackson/hamza but oh well. Hopefully within a couple weeks of workouts I'll be back up with those guys. So fun to be back with the team too, Maria even complemented me on my matching shoes & shorts. Oh also lol forgot to even talk about the hip, it did bug a bit but not that bad so like eh

Split Summary
===
1) 8.94m - 36:32(4:05/m) 440cal 14.69/26.09mph

Double on the bike, getting fed up with bike seat always going down, really need to give it to purple bike coalition to see if they can fix it. Decided to go up neighborhood by pine cobble which was good bc on the way up I was out of saddle and the way down wasn't really pressing on saddle so didn't have to deal with seat bs thankfully

Aquajog with Luke and Alex today, time went by quickly.

Split Summary
===
1) 1m - 7:59(7:59/m) 101cal 7.52/8.27mph
2) 1m - 8:44(8:44/m) 100cal 6.87/8.45mph
3) 1m - 9:24(9:24/m) 88cal 6.38/7.51mph
4) 1m - 7:50(7:50/m) 100cal 7.66/8.68mph
5) 1m - 7:22(7:22/m) 101cal 8.15/12.84mph
6) 0.03m - 15(9:28/m) 2cal 6.33/7.12mph

Spring street stride + 4 barefoot strides + 1x200m in altras in 30.7. Fun little recovery run on cluett stone hill, first one of the semester. Super nice day out, good vibes all around. Did the 200 just to get a little practice going that pace before the 400 tomorrow, psoas does feel a little bit tight after all this speed but will do standing desk for at least a bit at sawyer tonight and will try and stretch it as well so 400 doesn't totally light it up. Hip a little tight but not bad. Lots of hurdle drills and hip circuit after.

Split Summary
===
1) 2.43m - 20:00(8:14/m) 248cal 7.29/11.17mph

Cooldown, didn't switch directions halfway through since running with others, but did switch watch to left wrist which felt weird. Not sure it overestimated as much as it usually does, so maybe there is something to turning left vs right and not just what wrist the watch is on. First like 8 minutes with shoes and then I was like what the heck and took them off

Split Summary
===
1) 0m - 1:00(0/m)
2) 0m - 23:25(0/m)
3) 0m - 1:22(0/m)
4) 0m - 1:03(0/m)
5) 0m - 1:19(0/m)
6) 0m - 52(0/m)
7) 0m - 1:17(0/m)
8) 0m - 53(0/m)
9) 0m - 1:18(0/m)
10) 0m - 56(0/m)
11) 0m - 1:16(0/m)
12) 0m - 57(0/m)
13) 0m - 1:15(0/m)
14) 0m - 56(0/m)
15) 0m - 1:15(0/m)
16) 0m - 1:00(0/m)
17) 0m - 1:14(0/m)
18) 0m - 54(0/m)

New track workout strategy of just using stopwatch app but then changing activity to running and adding mileage, and here taking off the big amounts of standing around. So this was hard 400m in like a high 59 (rounded up) (also in md spikes, everything else in hokas). Then the 23 minutes is before the workout, during which I'll say I ran about 1200m in about 6 minutes, really probably was going slower than that but whatever. Then started 8x400m @5k with 200m jog. Did the first one with Oliver and Jinwoo but I wanted to go faster so I ended up going by myself. Times were 82, 79, 77, 77, 76, 75, 75, 74 with 200 jog in 50-60s. Last little bit of time was me just lapping instead of stopping watch. Averaged about 77 on the 400s but also worked into them and supposed to be soft 5k anyway, so hopefully could run at least that pace for a 5k right now (which would be like 16 flat, okay yeah hopefully I can run even a bit faster) but also in the next week before 5k can hopefully improve my fitness a bit as last week was my first workout. Also wasn't straining a ton and like the 77s were both split like 37-40 so they probably could've been 76s pretty easily. Not a bad workout tbh, and also somehow haven't mentioned the 400 but it was not bad either, obviously not fast but not a terrible time either for a not quite all out effort (tho all out would be like a second or two faster tbh). Good day overall and super fun to be running on the track with the team and stuff. Also should mention hip was pretty good, a little tight but nothing bad, psoas was pretty tight after hard 400 tbh but didn't really feel it on the workout or cooldown but is definitely tight now. Hopefully standing + stretching + tomorrow off will have it feeling okay by the time I have to run fast again on monday.

Split Summary
===
1) 2.04m - 15:00(7:20/m) 208cal 8.18/10.79mph

Now that I'm on here and not strava where a bunch of activites are kinda annoying, think I'm gonna start doing this for workouts. Will spam my strava followers but oh well. Little tempo towards the end

Split Summary
===
1) 1m - 8:30(8:30/m) 100cal 7.06/7.56mph
2) 0.19m - 1:30(8:03/m) 19cal 7.46/7.76mph

Nice little morning shakeout. Figure this would probably help my chances at not injurying anything during 400 today rather than hurt. Nice to go for a little 10 min jog tho, haven't doubled at all in like a month and haven't done the 10 minute shakeout since november I think. Super warm morning, already like 50 out by this, spring is here!

Easy aquajog with Alex again. Got in a little late bc right after class but oh well, nice to be in the pool

Sat on the erg bike for 30 minutes post-run, it was fine.

Split Summary
===
1) 1m - 8:00(8:00/m) 100cal 7.5/8.52mph
2) 1m - 7:48(7:48/m) 102cal 7.69/45.38mph
3) 1m - 7:19(7:19/m) 103cal 8.19/8.58mph
4) 1m - 7:59(7:59/m) 102cal 7.52/9.2mph
5) 1m - 7:26(7:26/m) 103cal 8.07/8.93mph
6) 1m - 8:42(8:42/m) 96cal 6.9/8.08mph
7) 1m - 7:26(7:26/m) 97cal 8.08/8.83mph
8) 1m - 6:58(6:58/m) 100cal 8.62/9.37mph
9) 1m - 7:03(7:03/m) 103cal 8.5/9.23mph
10) 1m - 6:32(6:32/m) 99cal 9.17/10.83mph
11) 1m - 6:54(6:54/m) 96cal 8.69/10.77mph
12) 0.28m - 1:53(6:36/m) 29cal 9.09/9.77mph

Interesting long run for today. Started off on the train tracks, saw a train so had to wait for like 5 minutes while it went by, then did wind chimes, hopped briefly back on the tracks before going on route 2. Had a big group up until this point but most were going longer so after turning onto notch road it was just matthew, sam, and I and ran with hem until we hit route 2 again when I did linear by myself. Linear was weird, they were like widening the trail and like flattening so it was like a dirt path instead of a trail. Anyway, stupid long run but whatever kinda fun, tried to pick it up at bit at the end but honestly wasn't feeling too hot. Nice and warm and cloudy and start but sunny by end, went in river after which was kinda fun. Once again longest run since february

Split Summary
===
1) 1m - 7:54(7:54/m) 100cal 7.59/8.58mph
2) 1m - 9:37(9:37/m) 98cal 6.24/8.31mph
3) 1m - 8:44(8:44/m) 96cal 6.87/7.97mph
4) 1m - 7:38(7:38/m) 98cal 7.86/9.39mph
5) 1m - 7:35(7:35/m) 103cal 7.91/8.45mph
6) 0.07m - 32(8:00/m) 6cal 7.5/7.06mph

Little solo recovery on stone hill. Did the buxton school trail which I've never done before and definitely not a popular one on the team. Was pretty muddy at parts but not a bad trail. Legs felt pretty rough on this so good to go slow. Right hip didn't really bother at all which was huge, but unfortunately after not really feeling it yesterday, left psoas is a little tight again, so gotta spend time standing and also stretch it so I can make it to friday time trial in one piece.

Split Summary
===
1) 1.89m - 14:33(7:42/m) 193cal 7.79/8.37mph
2) 0.89m - 5:01(5:38/m) 88cal 10.66/11.67mph
3) 0.28m - 1:59(7:07/m) 28cal 8.43/10.69mph
4) 1.8m - 10:01(5:33/m) 188cal 10.8/11.29mph
5) 0.27m - 2:01(7:29/m) 27cal 8.03/9.91mph
6) 1.85m - 10:01(5:25/m) 191cal 11.09/11.88mph
7) 0.3m - 2:00(6:34/m) 30cal 9.13/10.42mph
8) 0.94m - 5:01(5:21/m) 98cal 11.23/11.88mph
9) 1.86m - 13:49(7:25/m) 190cal 8.09/11.17mph

14.5 min warmup. 5min, 10min, 10min, 5min @ tempo with 2 min jog rest. ~14 min cooldown. What a fucking day with the boys! All gloomy this afternoon and been stressing about summer stuff and also just feeling burnt out with work and all, but this sure got me out of the funk. Basically hung with group on first 5min and 10min pieces and felt fine. Second 10 min piece the Wills and Grant were moving up front but I wasn't like dying or anything like at cluett last week, they were just going a little faster than me, and John started a bit ahead of me but I caught up to him and even gapped him a bit, and then on the last 5 minutes Grant came back to John and I and the three of us finished up together. Averaged 5:28 for the tempo pieces which is definitely the fastest I've ever done a workout like this, and while flat by willytown standards not like an actual flat workout. Even with the jogs averaged 5:41 pace for 36 minutes. 2nd fastest 5k in a workout and fastest 5mile and 10k in a workout ever, which is huge. Overall fitness def behind the Wills, and I'm guessing Grant and John could beat me in a track race right now but definitely closing the gap on those 2 already and hopefully can on the Wills by the time we start having races in a couple weeks from now. Just gotta stay healthy, which actually I should stay on top of since left psoas does feel kind of tight after and also left knee has been bugging a bit walking up and down stairs right now which is concerning. But yeah, this was definitely a nice confidence booster for the old fitness. Onwards and upwards (and pls no more injuries this spring).