Welcome To Fetcheveryone

Split Summary
===
1) 1m - 7:33(7:33/m) 98cal 7.95/9.04mph
2) 1m - 7:58(7:58/m) 99cal 7.52/9.14mph
3) 1m - 7:39(7:39/m) 102cal 7.84/8.16mph
4) 1m - 7:42(7:42/m) 104cal 7.79/8.25mph
5) 1m - 7:09(7:09/m) 102cal 8.39/9.46mph
6) 1m - 7:23(7:23/m) 103cal 8.12/8.85mph
7) 1m - 7:23(7:23/m) 100cal 8.12/8.93mph
8) 0.9m - 7:12(7:58/m) 91cal 7.53/9.43mph

6 strides after. Beautiful evening, also kind of warm which tbh is kinda nice, but like high 70s so with the sun going down wasn't hot or anything. Bikepath was nice to run at sunset as usual but the middle ~30 minutes barefoot around the bhs grass field was really the highlight of the run. For one barefoot running is super nice, but also slowly watching the sun go down and the shadows getting longer and longer, and also just all the memories of doing laps around that field senior yr of hs just makes me nostalgic. Also felt pretty good the whole run and form was great, strides felt pretty good too. Overall a great run.

Split Summary
===
1) 1m - 7:28(7:28/m) 98cal 8.03/9.52mph
2) 1m - 7:26(7:26/m) 99cal 8.08/9.16mph
3) 1m - 7:13(7:13/m) 102cal 8.31/8.97mph
4) 1m - 6:57(6:57/m) 103cal 8.63/9.62mph
5) 1m - 7:07(7:07/m) 101cal 8.43/8.85mph
6) 1m - 6:50(6:50/m) 100cal 8.78/8.97mph
7) 1m - 7:00(7:00/m) 99cal 8.57/9.41mph
8) 1m - 6:44(6:44/m) 101cal 8.91/9.58mph
9) 1m - 6:52(6:52/m) 102cal 8.74/9.46mph
10) 1m - 6:36(6:36/m) 98cal 9.1/9.83mph
11) 1m - 6:58(6:58/m) 102cal 8.61/9.39mph
12) 1m - 7:02(7:02/m) 95cal 8.54/9.46mph
13) 0.11m - 47(7:26/m) 11cal 8.08/9.04mph

Once again longest run (by distance) in over a year, and this time accompanied with the highest mileage week in over a year as well! Yay! Sadly only one more week before I basically lose a week of mileage to quarantine but oh well, should still hit 55-56 miles next week which isn't a bad place to be. Wanted this to be a decent effort and it was, never super hard but pretty much rolling the whole way, ran out of steam a bit at the end but never bonked which was good. Also rained like hell the first 10 min of this which sucked and then it drizzled for another 15 or so minutes but then last hour was nice and cool in the overcast skies but with no rain.

Split Summary
===
1) 1m - 7:49(7:49/m) 101cal 7.67/8.58mph
2) 1m - 8:05(8:05/m) 103cal 7.43/9.39mph
3) 1m - 10:00(10:00/m) 94cal 6/8.04mph
4) 1m - 10:10(10:10/m) 97cal 5.9/8.14mph
5) 1m - 8:19(8:19/m) 93cal 7.21/8.75mph
6) 1m - 7:33(7:33/m) 101cal 7.95/8.58mph
7) 0.01m - 4(7:26/m) 8.07/7.47mph

Mapping it out looks like I lost almost half a mile in centennial, so I'm gonna log it as 6.5 miles. GPS was especially bad today, probably partyl due to my poor navigation of the woods and subsequently kept having to turn around but oh well. Felt pretty meh, but to be expected 24 hours after a decently hard long run. Almost certainly my last time running in centennial until I go to school, and pretty much every route I do from here on out will be like that which is wild especially since I didn't really experience that year bc I got injured before going to williams.

Split Summary
===
1) 1m - 8:07(8:07/m) 101cal 7.38/8.85mph
2) 1m - 7:54(7:54/m) 102cal 7.59/8.14mph
3) 1m - 8:01(8:01/m) 99cal 7.48/8.1mph
4) 1m - 8:01(8:01/m) 101cal 7.48/8.43mph
5) 1m - 7:54(7:54/m) 99cal 7.6/9.27mph
6) 1m - 7:27(7:27/m) 102cal 8.06/9.58mph
7) 1m - 7:24(7:24/m) 100cal 8.1/8.91mph
8) 0.71m - 5:13(7:22/m) 72cal 8.14/8.47mph

6 strides after. Legs felt really heavy for most of this, not entirely sure why since they felt fine yesterday but oh well, guess the body does that sometimes. Was going slow enough though that it was actually pretty pleasant, and rolled a bit the last couple downhill miles. Another solid run putting in miles, leg's should def be ready to go for tomorrow afternoon's workout.

Split Summary
===
1) 1.29m - 10:01(7:47/m) 126cal 7.71/9.48mph
2) 1m - 6:07(6:07/m) 88cal 9.82/10.33mph
3) 1m - 6:00(6:00/m) 96cal 9.99/10.35mph
4) 1m - 5:51(5:51/m) 94cal 10.26/10.56mph
5) 1m - 6:03(6:03/m) 98cal 9.91/11.04mph
6) 1m - 5:50(5:50/m) 98cal 10.28/11.37mph
7) 0.02m - 9(5:45/m) 1cal 10.43/10.25mph
8) 0.68m - 5:00(7:20/m) 70cal 8.18/10.29mph
9) 1m - 5:04(5:04/m) 94cal 11.83/12.8mph
10) 1.27m - 10:00(7:54/m) 124cal 7.6/12.75mph

10 min warmup. 30 min steady state (5.02 miles, 5:59/mile avg). 5 min jog. Hard mile in 5:04. 10 min cooldown. Steady state on gravel shoulder, hard mile on asphalt. Yay, a really good workout. I mean this had a lot going for it, took yesterday really easy and that was the day after an easy day, shook out this morning, and weather was gorgeous on this, temps in the high 60s and a beautiful sunny afternoon. Anyway, steady state wasn't amazing tbh, was kind of bouncing around on the pace a lot and didn't really lock in to a good pace for a while. But still, only a bit slower than the causeway steady state from a few weeks ago and felt a lot better too, first 3 miles felt super light, 4th mile after the turnaround wasn't great & legs felt a little heavy, but the 5th mile was pretty easy again which was good, though tbf this was also ten minutes shorter than that effort so perhaps would've felt similar by the end. But anyway, after the steady state, jogged 5 minutes which were fine, and then went right into the hard mile. Was kind of nervous about my ability to sustain a fast pace, but it was fine. I should note that about 10s in to the hard mile my fucking shoelace came untied and I had to stop for maybe 20 seconds to tie it, and I thought about restarting the mile but the adrenaline was going and I ended up just going after it, but tbh that probably caused the mile to be slower not faster anyway. But anyway, got out pretty well, around 5min pace for the first quarter mile, second quarter mile slowed way down, though also on the gradual uphill, and then worked it down the second half to finish strong in 5:04. And tbh that mile was what made the workout, because honestly it was a hard effort and I'm not sure I could've really gone that much faster, but it didn't feel 100% all out, was after a 30 minute steady state, in trainers, solo, and in August when I haven't really done any hard interval workouts (beyond that failure of a 6x3min). So I figure I could extend that pace out to at least 3k in a race setting, probably a bit longer right now which is great. Obviously missing 4 days next week is gonna decrease my fitness a bit, but this has got me excited about the fall, evidently I can get in shape off low mileage/inconsistent training so if I can put in 50-60mpw regularly with workouts I'd like to think I could run mid 15s for 5k or equivalent. I mean knock on wood I'm able to do that, but also knowing I can be fit of inconsistent training means I should be cautious with injuries because I can't be fit off no running really. First long entry in a while, but this got me excited and definitely lit a fire under me for the first time in a bit, was gonna be my last workout at home but may do a little 8 lap lane 8 tempo on saturday just for another metric of fitness since I'm feeling fit rn. Also big double today, almost 12 miles.

Split Summary
===
1) 1m - 7:56(7:56/m) 98cal 7.56/10.08mph
2) 1m - 8:12(8:12/m) 103cal 7.32/8.18mph
3) 0.5m - 3:53(7:48/m) 51cal 7.69/7.89mph

Easy barefoot shakeout before workout this afternoon/evening. Honestly super nice way to start the day, was in the 50s which was wild but also super nice, though it meant the grass in the shade froze my feet the first few times running through it. Parks & rec guys were mowing top field when I got there but then 13 minutes in came down to lower field so I moved up. Did a bunch of barefoot drills and a couple easy short strides that I really focused on feeling relaxed and smooth which was also super pleasant and I enjoyed, and I feel like getting a little faster motion & turnover on the shakeout makes a bit of sense too (and I think the coaches had people do strides after morning shakeouts for NESCACs, regionals, and nationals last year too).

Spear-Bishop-Dorset loop. Crazy how much it felt like fall on this, I mean everything's still green ofc but it was like mid 60s, grey, and cloudy, and will mid 60s running would feel pretty warm, on the bike it feels like 50s running. Anyway, I was going slow but I was enjoying the ride and the vibe, was originally going to go down to irish hill but decided to go a bit shorter and I think it was my first time riding on bishop road which was nice. But then on dorset right before the swift my chain got fucked when trying to shift and when trying to unkink it it unthreaded the derailer and I spent probably 10-15 minutes trying to fix it until finally some nice cyclists came by and fixed it for me which was v nice. But definitely not a great end to the ride. Also my last ride at home (unless I somehow manage to injure myself in the next 4 days).

Split Summary
===
1) 1m - 7:45(7:45/m) 100cal 7.73/8.54mph
2) 1m - 7:31(7:31/m) 102cal 7.98/8.79mph
3) 1m - 7:08(7:08/m) 101cal 8.41/9.91mph
4) 0.36m - 2:35(7:16/m) 36cal 8.27/8.95mph

6 strides after. Little immediately post-work double. As I feel like I experienced last summer, legs definitely didn't feel great after being on my feet for the previous 7-8 hours but at the same time they felt like they were ready to go and after a few minutes felt fine. Was fun to be zooming around the old north end, as even running like 7 min pace feels like zooming in the dark. Really haven't done many night runs at all this summer and this will be the last one, but they are fun for sure. Strides felt really good & fast, may have just been the darkness making me feel fast but my form did feel really smooth on them too.

Split Summary
===
1) 1m - 7:58(7:58/m) 99cal 7.53/7.85mph
2) 1m - 8:33(8:33/m) 100cal 7.01/8.41mph
3) 1m - 8:17(8:17/m) 99cal 7.25/8.68mph
4) 1m - 8:16(8:16/m) 96cal 7.26/8.37mph
5) 1m - 8:31(8:31/m) 102cal 7.05/7.93mph
6) 1m - 8:30(8:30/m) 101cal 7.06/9.79mph
7) 0.66m - 5:10(7:52/m) 66cal 7.63/8.2mph

Split Summary
===
1) 2.62m - 20:00(7:38/m) 263cal 7.87/8.85mph
2) 0.85m - 5:00(5:53/m) 82cal 10.21/10.79mph
3) 0.33m - 2:30(7:33/m) 33cal 7.95/9.62mph
4) 0.71m - 4:01(5:40/m) 70cal 10.59/11.9mph
5) 0.26m - 2:00(7:35/m) 25cal 7.92/9.98mph
6) 0.55m - 3:00(5:27/m) 54cal 11.02/13.15mph
7) 0.2m - 1:31(7:40/m) 21cal 7.82/11.21mph
8) 0.39m - 2:00(5:06/m) 38cal 11.77/12.23mph
9) 0.13m - 59(7:52/m) 13cal 7.63/12mph
10) 0.21m - 1:01(4:48/m) 19cal 12.48/12.67mph
11) 1.85m - 15:01(8:07/m) 187cal 7.4/12.63mph

20 minute warmup. 5,4,3,2,1 minute reps with half rest. 15 minute cooldown. Last workout at home (hopefully until november). 60s and cloudy on this so pretty nice weather, legs felt a little janky on the warmup but fine once I started the workout. Plan was to go from tempo -> mile and the 5,4, and part of the 3 rep were in the intervale so dirt/grass footing and the beltpath reps were kind of up or down y'know but still accomplished that goal and got that nice progression. Felt pretty easy on the longer reps, shorter ones were a reminder to my body on how to push and they were probably some of the harder stuff I've done. Long rest kept it overall not too bad though. Also on the 1 min rep I was really driving with the arms and it made me sad about not lifting bc I like lifting and feel like it helps with power a lot. Hopefully with the outdoor gym we'll be able to lift at least like once a week in the fall, though I'll be out of luck in the winter again. Oh well, someday lifting will be back (and tbf the y is open I just feel like I shouldn't really go idk maybe that'll change in the winter).

Split Summary
===
1) 1m - 7:43(7:43/m) 100cal 7.78/8.27mph
2) 1m - 7:23(7:23/m) 98cal 8.13/9.31mph
3) 1m - 7:02(7:02/m) 101cal 8.54/9.68mph
4) 1m - 7:10(7:10/m) 101cal 8.36/9.89mph
5) 1m - 7:17(7:17/m) 100cal 8.23/9.12mph
6) 1m - 6:46(6:46/m) 103cal 8.88/9.46mph
7) 1m - 6:50(6:50/m) 100cal 8.78/9.93mph
8) 1m - 6:56(6:56/m) 97cal 8.65/10.08mph
9) 1m - 7:13(7:13/m) 100cal 8.32/12.52mph
10) 1m - 7:24(7:24/m) 102cal 8.1/9.08mph
11) 1m - 6:58(6:58/m) 101cal 8.62/9.39mph
12) 1m - 6:36(6:36/m) 97cal 9.08/9.5mph
13) 0.67m - 4:43(7:00/m) 67cal 8.58/9.02mph

90 motherfucking minutes! Let's go, longest run since last august by distance AND time this week, and on top of an almost 57 mile week. Honestly killing the game rn, was even rolling for a lot of this. Anyway, plan was for this to be a chill-er long run given the workout yesterday and my plan to run another 20 miles the next two days but honestly felt pretty decent and ended up rolling most of the way, the hills on miles 9&10 kinda wrecked me but I recovered. Weather was cool again as well, rained for a bit which actually made me kind of cold but thankfully it went away after a few minutes. Last long run in burlington until, hopefully thanksgiving. Also probably last solo long run and thus also last unmasked long run until thanksgiving, will be nice to not have to do them solo anymore but we'll see how the masks go.

Split Summary
===
1) 1m - 8:12(8:12/m) 94cal 7.32/7.95mph
2) 1m - 8:36(8:36/m) 95cal 6.98/7.39mph
3) 1m - 9:08(9:08/m) 99cal 6.57/8.04mph
4) 1m - 8:43(8:43/m) 92cal 6.89/8.85mph
5) 1m - 7:43(7:43/m) 93cal 7.77/8.45mph
6) 1m - 7:52(7:52/m) 101cal 7.62/8.56mph
7) 0.76m - 5:48(7:35/m) 78cal 7.91/8.97mph

4 barefoot strides after. Decided to drive out to catamount to run, and goddamn it was so nice, low 70s, sunny, a few twinges of color in the leaves of trees, felt like I had the whole place to myself since there were only a few other people there. Definitely a great way to spend my last afternoon at home. I did get a little turned around in the middle and looped around the hills a bit more than intended but oh well. Legs felt actually quite good in the beginning, after going up & down a bunch in the middle they felt kind of shit by the end but made it through. Watch got 6.75 miles but I'm logging as 7 since mapping it out seems to get around there and that seems about right.

Well did the Howard loop (counter-clockwise as I will probably always do it from now on as I've learned at williams that going up steep hills and down gradual hills is actually better than the opposite) but then didn't actually turn on howard because I was dumb, so loop must've been a little over 4 miles, I'll call it 4.2 though ofc who really knows. Total time was 36 minutes on the stove clock but with stoppage I feel like 34 is legit. Almost done with burlington runs for a while. Also should probably note the past few days I've felt a little tightness in left foot (where I got injured this summer) in the beginning of runs which isn't great, but soon my 4 days off from running will be upon me so...

Split Summary
===
1) 1m - 7:52(7:52/m) 99cal 7.63/8.7mph
2) 1m - 7:11(7:11/m) 104cal 8.35/9.56mph
3) 1m - 7:24(7:24/m) 102cal 8.1/9.08mph
4) 1m - 7:17(7:17/m) 97cal 8.24/9.02mph
5) 1m - 7:17(7:17/m) 102cal 8.24/9.25mph
6) 1m - 7:03(7:03/m) 100cal 8.51/8.91mph
7) 1m - 6:56(6:56/m) 100cal 8.65/9.52mph
8) 1m - 6:49(6:49/m) 102cal 8.8/9.02mph
9) 0.93m - 7:12(7:46/m) 94cal 7.73/8.77mph

Damn, last run at home (writing this from currier N32 in quarantine, fun!). Super cloudy out, but warm enough to still feel somewhat summer-y. Didn't feel great on this run, and I mean I only really have myself to blame since I got <6 hours of sleep last night and wasn't feeling great when I woke up, but idk somehow managed to not have it be a total slog which was nice, and even got moving a bit at the end. Should've done strides after but didn't because felt pretty tired/ready to be done. 62 miles in the past 7 days though, which is pretty crazy. I mean the time I hit 65 miles last summer I was probably over 65 at some point in the week, and the 60s I've done before have also probably been higher, but still good mileage for sure. And it was on 6 days so not like I cheated by moving around my off days. Anyway, I also just think it's good to reflect that the past month has really probably been the best training I've done since last summer which is super cool, I probably was in better shape in the october/november last year then I am now but that's more due to the big base I had then the training being better, and I think if I can stay relatively healthy and put in mileage and start doing hard workouts, I can definitely be in better shape than I was last fall by october/november this fall. So really grateful for that, and really hope I can keep up the good work as I do love being able to run and actually feel like I'm putting in decent mileage, and especially now that I'm in williamstown, once my 5 day quarantine is over running here will be so much fun especially with the boys, and the masks will kinda suck but whatever, it'll be worth it I'm sure. Excited for what the future brings, hopefully this week being a big down week will heal me up a bit and I'll be back better than every on sunday!

First day of spinning in quarantine. Has actually been going pretty well so far, kept myself entertained and the frequent walks to the bathroom and the occasional going down to the basement for food has mixed it up a little and also still haven't finished unpacking and stuff. Anyway, actual ride. Just did an hour, listened to This Is a Long Drive For Someone With Nothing to Think About and did pick it up a bit on some of the more intense songs but mostly easy. Bike ride wasn't too boring either somehow, quarantine is just fun for me I guess.

Back on the spin bike. Listened to 2012-2017 for the first time, didn't love it on first listen but decent spinning music. Tried to keep up a decent effort.

Big 90 minute spin, which strangely enough is I think the longest spin I've ever done since typically when injured I would just double some combo of spinning, elliptical, and aquajogging and never did a big long session like this. But don't really see the point of doubling on the bike and being able to spin in my own room is def nicer than in a gym. Anyway, definitely kind of boring, and ended up eating not one but two bags of lays chips to kill time, but made it through. Pretty easy overall with a few more moderate stretches.

Split Summary
===
1) 1m - 8:05(8:05/m) 101cal 7.43/9.1mph
2) 1m - 8:00(8:00/m) 97cal 7.5/9.5mph
3) 1m - 7:58(7:58/m) 100cal 7.54/8.37mph
4) 1m - 7:23(7:23/m) 100cal 8.12/8.85mph
5) 0.02m - 8(7:16/m) 1cal 8.26/7.6mph

Oh boy what a run. Test results seemed to be coming back between like 4 and 8 so by 6:30 when no one had gotten theirs back yet I started to despair and by 7 I thought there was no way we were going to get them. But then at like 7:40 we did, so after walking around campus a bit we went for a run. I was very hungry, and also slightly drunk at the start since in my despair I decided to get drunk and watch a movie (which tbh I was having a good time before we got the email) so didn't feel amazing on this. Also running in the dark kinda sucks, and had running in a mask isn't great fun either but I had it on a decent amount of time as we were on campus a good bit, and I guess I'll get used to it. Ideally would've gone 5 but didn't really want to add on from Oliver and Reed. So glad to be out of quarantine tho

V easy 30 min spin, more of a shakeout than anything else, not only bc of yesterday's long effort, but also! I should be out of quarantine sometime this afternoon/evening (knock on wood). Felt a little nauseous before this and was concerned but took a shit and drank some gatorade and was fine on the spin, though ofc as I'm writing this I feel a little nausea coming back maybe, which is annoying, but hopefully nothing serious. Only thing I can think of is some mild food poisoning. Hopefully I'll be good to run tonight tho.

Split Summary
===
1) 1m - 7:40(7:40/m) 98cal 7.82/8.79mph
2) 1m - 7:28(7:28/m) 103cal 8.04/8.54mph
3) 1m - 7:20(7:20/m) 102cal 8.18/8.72mph
4) 1m - 7:41(7:41/m) 100cal 7.81/8.72mph
5) 1m - 7:37(7:37/m) 95cal 7.87/8.39mph
6) 1m - 7:23(7:23/m) 94cal 8.13/10.02mph
7) 1m - 7:12(7:12/m) 95cal 8.34/8.97mph
8) 1m - 7:07(7:07/m) 99cal 8.42/9.43mph
9) 1m - 6:55(6:55/m) 102cal 8.67/9.75mph
10) 1m - 7:29(7:29/m) 104cal 8.02/9.02mph
11) 0.01m - 8(10:36/m) 1cal 5.66/6.53mph

Idk, medium long run I guess. Anyway, super fun, ran scott hill-stone hill with reed, oliver, and shcraver which was nice and my first time doing that route, stone hill is very nice, and then added on main/bulkely by myself. First real run back in williamstown and it's so nice goddamn, even 43 ain't bad to run on tbh. Didn't feel amazing but not that surprised, also glad to be at the point where I can be in quarantine for a bit and come back and do 10 miles on my second run and not have it feel like a super long run. I've finally made it past the 75-80 min long run mark!

Split Summary
===
1) 1m - 7:30(7:30/m) 101cal 7.99/8.31mph
2) 1m - 7:21(7:21/m) 103cal 8.16/8.83mph
3) 1m - 7:31(7:31/m) 98cal 7.98/9.41mph
4) 1m - 7:09(7:10/m) 100cal 8.38/9mph
5) 1m - 7:02(7:02/m) 102cal 8.53/9.23mph
6) 1m - 7:15(7:15/m) 100cal 8.27/9.06mph
7) 1m - 7:00(7:00/m) 100cal 8.58/9.08mph
8) 0.03m - 11(7:26/m) 2cal 8.07/8.81mph

6 barefoot strides after. Grant and Jackson got out of quarantine so ran with them in addition to Reed and Oliver today. Didn't feel the best, and was kind of annoyed for a while on this but the view from the top of blair was super pretty in the late afternoon sun which was v nice and then barefoot strides after felt actually quite good too, and had Grant for the track tack which was nice. First workout on campus tmrw.

Split Summary
===
1) 2.7m - 20:01(7:25/m) 263cal 8.08/9.58mph
2) 0.19m - 1:00(5:14/m) 18cal 11.45/11.69mph
3) 0.2m - 1:30(7:39/m) 20cal 7.85/10.9mph
4) 0.19m - 1:00(5:17/m) 18cal 11.34/11.75mph
5) 0.19m - 1:30(7:48/m) 20cal 7.7/10.65mph
6) 0.2m - 1:00(5:04/m) 18cal 11.84/11.86mph
7) 0.21m - 1:30(7:14/m) 20cal 8.29/10.1mph
8) 0.2m - 1:00(5:04/m) 17cal 11.84/12.36mph
9) 0.19m - 1:30(7:45/m) 20cal 7.74/12.36mph
10) 0.19m - 1:01(5:13/m) 18cal 11.5/11.54mph
11) 0.19m - 1:31(7:51/m) 20cal 7.64/11.46mph
12) 0.19m - 1:00(5:18/m) 18cal 11.32/11.69mph
13) 0.21m - 1:30(7:12/m) 21cal 8.33/10.9mph
14) 0.2m - 1:00(4:58/m) 18cal 12.07/12.29mph
15) 0.19m - 1:30(7:53/m) 20cal 7.62/11.9mph
16) 0.2m - 1:01(5:02/m) 19cal 11.92/12.29mph
17) 2.84m - 23:00(8:07/m) 284cal 7.4/11.67mph

20 min warmup. 8x(60s on, 90s off). 23 min cooldown. Solo workout bc the boys not only did the hill sprint/4min hill workout which I didn't rly want to do but they also did it at 8:30 this morning. Doing the workout in the morning may have been a good idea tho bc it was like 84 and sunny on this, so def not ideal but I managed, though definitely was a bit dehydrated by the cooldown. Anyway, legs felt good on the warmup, and then were kind of up&down on the workout. Felt like first couple were still warming up a bit, but then 3&4 felt quite easy, then 5&6 went back to feeling pretty meh, and then I didn't mean to but ended up cruising on the 5th one and so pushed it again on the last one. Definitely was pretty knackered by the end, but did average just under 5:09 pace which given that this workout was supposed to be around 3k-5k pace I'm pretty happy with. Onwards and upwards!

4 barefoot strides after. Easy barefoot double on the turf with Grant, Sam, and Ryan. Didn't have gps going just ran for 25 minutes, but will call it 3.2 miles as effort seemed easy but not ridiculously so. Hot again, but hopefully last hot day. Felt good on the strides though. Outside of left foot has been a little tight again so gotta get back keeping it loose.

Split Summary
===
1) 1m - 7:50(7:50/m) 100cal 7.67/8.27mph
2) 1m - 7:32(7:32/m) 100cal 7.96/8.68mph
3) 1m - 7:08(7:08/m) 100cal 8.41/9.77mph
4) 1m - 7:27(7:27/m) 95cal 8.05/9.25mph
5) 1m - 7:38(7:38/m) 96cal 7.86/9.08mph
6) 1m - 7:52(7:52/m) 88cal 7.62/9mph
7) 1m - 7:14(7:14/m) 98cal 8.3/9.5mph
8) 0.36m - 2:49(7:47/m) 37cal 7.7/8.79mph

Frosh/soph scott hill-stone hill that I missed last year bc I was injured! Two groups bc of the group of 10 stuff but was nice to get to know some of the fy, they pushed the pace going up scott hill which was annoying but oh well. Didn't feel great, but the plan is for a barefoot double tonight so it's cool. Another nice morning tho. Also! almost forgot, but we saw a black bear on stone hill right before the bench which was cool, was def not expecting that.

Split Summary
===
1) 1m - 7:46(7:46/m) 97cal 7.72/8.77mph
2) 1m - 8:19(8:19/m) 95cal 7.21/7.95mph
3) 1m - 7:51(7:51/m) 93cal 7.65/8.12mph
4) 1m - 7:16(7:16/m) 94cal 8.26/8.83mph
5) 1m - 7:26(7:26/m) 98cal 8.07/9.04mph
6) 1m - 7:20(7:20/m) 97cal 8.19/8.85mph
7) 1m - 6:56(6:56/m) 97cal 8.65/9.16mph
8) 1m - 7:16(7:16/m) 98cal 8.26/9.48mph
9) 0.45m - 3:21(7:23/m) 45cal 8.12/8.85mph

4 strides after. First time doing shadowbrook, such a nice run, lots of dirt and lots of views. Super beautiful evening too, a good amount of sun but also some nice clouds/fog, view after the brook part of this run was so cool. Pushed a bit up the second big up hill with Hamza which honestly was kind of nice, I guess pushing the pace is nice when you feel good haha.

Split Summary
===
1) 2.05m - 15:16(7:27/m) 210cal 8.06/8.66mph
2) 1m - 6:20(6:20/m) 101cal 9.48/10.1mph
3) 1m - 6:11(6:11/m) 99cal 9.7/10.33mph
4) 1m - 5:44(5:44/m) 99cal 10.45/11.25mph
5) 1m - 5:31(5:31/m) 104cal 10.89/11.86mph
6) 0.24m - 1:18(5:18/m) 23cal 11.31/11.29mph
7) 2.09m - 15:16(7:19/m) 211cal 8.2/8.79mph

15ish min warmup. 25 min'progression' tempo (4.24 miles, 5:54 avg). 15ish cooldown. I put 'progression' in quotes because despite the fact that each mile was faster than the last, the first half was uphill on hopper and the second half down so debatable how much harder of an effort was really put in at the end than the beginning, but oh well still got some good work it. Did at 7:30 am which I really didn't love, and actually didn't even plan on doing but woke up at like 6:45 and heard people banging around and I felt kind of bad about working out alone in the afternoon again so just got up. First workout with other people since early march at williams tho. Thankfully won't have to worry about that bs as much next week when we start at least having practice for workouts in the afternoon. But despite that, I actually felt pretty good on this and tbh wasn't that hard of an effort which is nice, I mean 5:54 isn't moving by any means but it isn't terrible for a decently hilly 25 min tempoish effort that felt pretty easy. Definitely getting back in to shape finally, though also the cool morning weather did probably help with going fast.

Split Summary
===
1) 1m - 7:21(7:21/m) 100cal 8.16/11.48mph
2) 1m - 7:51(7:51/m) 97cal 7.65/7.99mph
3) 1m - 7:59(7:58/m) 94cal 7.53/7.83mph
4) 0.28m - 2:13(8:03/m) 27cal 7.46/8.33mph
5) 1.37m - 15:03(11:00/m) 127cal 5.46/8.25mph
6) 1.64m - 14:04(8:34/m) 153cal 7/10.25mph
7) 0.84m - 5:22(6:25/m) 80cal 9.35/12.71mph
8) 1.76m - 14:01(7:58/m) 160cal 7.54/9.02mph
9) 3.46m - 24:54(7:11/m) 347cal 8.35/9.06mph

The return to birch brook-rrr! and this time with a tack at the end bc the days of 10 mile long runs are over! Anyway, was planning on doing a classic bee hill-oblong run but we left at the same time as the birch brook-rrr group and so first I and then everyone else just decided to do it, big crew of guys tho, almost half the team on campus. Kind of felt like ass going up to birch brook but once we got there I knew I wanted to send it bc why not, so lapped the watch, and strava added a couple seconds (15:05) onto what my watch got but looks like I still got that crown, and just good to have a time in my head to relate to past fitness. So hammered up that, and actually John was pretty close behind me but still was solo the whole time, definitely chasing people last time helped so probably could run a bit faster even in current shape. After that laps were kinda random, lapped it once we got to the fast part of shepard's well but then after dropping a 72s quarter we slowed down, but then lapped it again for the rest of the rrr trail, and then the last one was just the remaining part on the road. Felt like kind of ass on the Ide tack, first time running on that road, but got over 12 miles, over 55 miles on the week, and given the fact that this was birch brook-rrr with the 2k ft of elevation gain, the time ofc we super high, 98 minutes, which I think is the longest time based run I've done since junior year xc when we'd do super long runs for the mileage we were doing at a slow pace. Also just a super nice morning, mid-low 60s and some sun, and a beautEPHul run! what a way to cap off my first real week of training at williams. Also was originally going to bike yesterday but decided to just take the day totally off as it had been almost a month since I had a complete off day.

Split Summary
===
1) 1.95m - 15:08(7:45/m) 196cal 7.74/8.72mph
2) 0.03m - 14(6:37/m) 2cal 9.07/8.68mph
3) 0.59m - 4:00(6:50/m) 54cal 8.78/10.16mph
4) 0.25m - 2:00(7:52/m) 24cal 7.62/8.14mph
5) 0.6m - 4:00(6:39/m) 60cal 9.02/10.4mph
6) 0.83m - 6:24(7:41/m) 79cal 7.8/9.62mph
7) 0.61m - 4:01(6:33/m) 54cal 9.16/10.27mph
8) 0.23m - 1:50(8:02/m) 22cal 7.47/8.83mph
9) 0.52m - 3:02(5:52/m) 48cal 10.23/10.44mph
10) 2.52m - 19:01(7:33/m) 249cal 7.95/10.85mph

15ish warmup, (plus a few seconds into workout, forgot we do that and lapped too early). 5x10s hill sprints with ~a minute walk/jog down (unrecorded, probably an extra 5th of a mile but whatever). 4 min uphill, 2 min jog down, 4 min mostly uphill, 6+ min jog to bottom of hill (plus standing there for a bit waiting for everyone), 4 min uphill, 2 min jog down, 3 min mostly uphill. 19 minute cooldown. Bit of a complicated workout, and northwest hill was really not long enough as on the second 4 min uphill section started going downhill and flipped at 3:30 to get last 30s uphill, and then on the 3 min piece the last minute or so was just downhill but didn't really want to flip. Also beginning of hill was much steeper than the rest. Anyway, first official practice, definitely weird to be doing workouts all spaced out from each other, very different feel from the normal workout in a group dynamic, but still had fun. In blue group which is a bunch of frosh (tho were down 2/5 today), started off in the back pretty much but on the 3rd 4min and 3min pieces moved up and only Will Young and Luke were going faster than me which is nice, glad to start establishing myself as one of the top dogs this fall, tho Jacob LD wasn't there and maybe the other freshmen will pace themselves better on flatter workouts, we'll see. Also I should note efforts were supposed to be like 10k for first two 4 min pieces and then 5k effort for last 2 pieces, obviously who knows with the big uphill and all but definitely was working harder on the second half of the workout which was good. Overall nice first official team workout back and looking forward to continue to keep getting fitter (tho coaches do have 3 legit workouts on the schedule this week which does kind of annoy me like wtf guys).

Split Summary
===
1) 1m - 8:21(8:21/m) 101cal 7.18/8.77mph
2) 1m - 8:12(8:12/m) 103cal 7.31/8.35mph
3) 0.42m - 3:27(8:12/m) 41cal 7.31/7.83mph

Easy 20 min double to try and shake some of the crap out of my legs from birch brook-rrr yesterday, as we do have the first practice today which turns out will be a legit workout, so hopefully won't totally bomb it. Cool out on this but also humid.

Recovery blair sans watch, tho oliver did have a watch on and it was about 47 minutes, which is good because that meant it was pretty slow, tho maybe even a little slower for me bc I took it real easy up the blair hills and let myself get dropped. Super nice afternoon tho, also good to do a nice low mileage day after pretty big days yesterday and sunday. Also should not that my quads are kinda wrecked which is weird but I guess all the hard climbing sunday and yesterday hurt them, hopefully steady state workout on flattish roads tomorrow will be fine. Lifted after for the first time in 6+ months and obliterated my back.

Split Summary
===
1) 1.46m - 11:14(7:41/m) 147cal 7.8/9.54mph
2) 2.46m - 15:01(6:07/m) 244cal 9.81/11.15mph
3) 0.11m - 30(4:33/m) 9cal 13.19/13.55mph
4) 0.07m - 31(6:51/m) 8cal 8.76/12.25mph
5) 0.19m - 1:00(5:10/m) 18cal 11.62/11.96mph
6) 0.15m - 1:00(6:44/m) 15cal 8.91/11.4mph
7) 0.37m - 2:00(5:26/m) 36cal 11.04/12.08mph
8) 0.31m - 2:00(6:33/m) 31cal 9.17/9.91mph
9) 0.19m - 1:00(5:21/m) 18cal 11.22/11.15mph
10) 0.08m - 31(6:21/m) 7cal 9.45/10.83mph
11) 0.1m - 33(5:34/m) 10cal 10.76/11.79mph
12) 0.79m - 5:48(7:20/m) 78cal 8.18/10.62mph
13) 0.11m - 31(4:50/m) 9cal 12.43/12.96mph
14) 0.09m - 31(5:42/m) 8cal 10.53/13.17mph
15) 0.19m - 1:00(5:15/m) 18cal 11.43/12.54mph
16) 0.14m - 59(6:48/m) 14cal 8.83/11.69mph
17) 0.38m - 2:00(5:13/m) 37cal 11.49/12.23mph
18) 0.3m - 2:00(6:48/m) 32cal 8.83/12.25mph
19) 0.17m - 1:00(5:59/m) 17cal 10.02/11.19mph
20) 0.17m - 1:01(5:53/m) 15cal 10.21/10.27mph
21) 0.1m - 31(4:57/m) 9cal 12.14/13.48mph
22) 0.86m - 5:00(5:48/m) 86cal 10.36/12.59mph
23) 1.73m - 13:12(7:38/m) 172cal 7.85/10.42mph

Complicated ass workout. 11ish minute warmup to cluett. 15 min steady state straight into 30s, 60s, 2min, 60s, 30s pickups @ 3kish with equal 'rest' at steady state, though ended up being more of a moderate effort, and also I fucked up the rest after the 2nd 60s and only took 30s by accident. Then a 5ish minute jog (ended up being a little more bc of my messup and also idk took a little longer than 5 I guess? hard to communicate on other sides of the road when winded). Then back into the pickups @3kish before finally ending with a 5 min steady state again. Plan was to do some on cluett then go to cole via gale, should have left after steady state like Will and Luke did but we were dumb and so Grant, Jacob, John and I kept doing laps around cluett forever until the 5 min jog in the middle. Pace in beginning steady state was good for cluett imo, paces for pickups were really all over the place partly due to poor pacing but also going up or downhill, tho second set was mostly downhill except the 2nd 60s which was big uphill (and was followed by big downhill hence the faster 'rest', but probably decent effort, and then very happy with how the end went because while the was a big downhill at the start that was kind of just recovering and the pace actually picked up on the last 3ish minutes on cole field. Happy with how this went once again and feeling pretty fit after the first big workout. Would be fun to just do a straight tempo or steady state around the spruces as a little fitness check but knowing the coaches that probably won't happen (and tbh workouts around the spruces may just not happen this year in general bc of how busy it is). Also back is soooo fucking tight/sore from deadlifts yesterday and felt it on warmup but thankfully didn't really notice it on workout so as long as it doesn't feel worse tomorrow I don't think I really have to worry too much about it.

Split Summary
===
1) 1m - 7:51(7:51/m) 100cal 7.64/8.37mph
2) 1m - 10:18(10:18/m) 92cal 5.83/7.6mph
3) 1m - 11:03(11:03/m) 87cal 5.43/6.87mph
4) 1m - 8:27(8:27/m) 95cal 7.1/8.64mph
5) 1m - 9:08(9:08/m) 85cal 6.57/8.87mph
6) 1m - 7:52(7:52/m) 101cal 7.63/8.58mph
7) 0.95m - 7:22(7:44/m) 95cal 7.76/9mph

6 barefoot strides after. First time on Sarah Tenney, super nice, going up rrr is such a different experience than going down it, you really get to appreciate the beauty of the trail, and thankfully we were going slow enough that this actual was a recovery/easy effort. Definitely will be back here again. Barefoot strides after with Hamza were nice, think I may actually feel pretty good for the workout tomorrow, especially since I might do a short turf shakeout tomorrow morning.

Split Summary
===
1) 1m - 8:36(8:36/m) 101cal 6.97/7.6mph
2) 1m - 7:41(7:41/m) 103cal 7.82/8.47mph
3) 0.48m - 3:43(7:50/m) 49cal 7.66/8.01mph

The easy barefoot shakeout before some oslerians this afternoon. Felt meh, back is still pretty tight which is annoying. Did a few snappier drills after to try and get the legs moving a bit.