do or dont there is no try

ive been out for the last few weeks because of my shin, i decided to lay off since it was getting worse. i took 2.5 weeks off with may in mind hoping that i can have an injury free build up from now to track. i'll resume running and im motivated to achieve those goals that ive set. 5.7mi today with joel at about 7:20/mi. pace felt suprisingly good after the break. no pain today, im going to slowly work back into it with running and biking.

tennis today with my friends so i didnt go on a bike ride

ran down south stage til we hit the bike path then took that to garfield and took that back to south. averaged 7:34/mi and it felt suprisingly good. Im hoping to stay healthy from now on. also, i started lifting again today after a break after being injured

5mi @ 7:58ap. groin hurt a little.

8:00ap. felt pretty good, groin still feels a little tweaked.

Ive got a long ways to go. Tempo today, 2 mi warmup then 5k tempo then cooled down to 8.5mi. First mile downhill hit 5:55, 2nd mile uphill hit 6:14, 3rd mile hilly but no gain 6:10. Felt alright. 

AM: 5.4mi @ 8:00 at practice with Ty and Luke.

PM: 3.6mi easy @ 8:30 on golf course.

1.5 mi warmup then our marathon pace workout. We do these so we can work in to tempo workouts which are about to start up. We did 4mi, first mile was 6:30, last was 6:05. Me and Luke R. worked the pace down as we went and it felt really good and controlled. Averaged 6:17. 1mi cool down.

5.1mi @ 7:45

late late night run!! 5.8mi averaged about 7:45

double coal mine loop today! Pretty hard but it was a good one. 10.8mi averaged 7:45

legs still felt heavy from Saturday's long run, but I still went for it on the workout. 2mi warmup, 4xmile with 2min recovery in between, 2mi cool down. I did the whole thing on the golf course on a mixture of the rough and fairway. Splits were 6:08, 6:01, 6:14, 6:06. It didn't feel to great..... A friendly reminder that I've got a ways to go to hit my goals. The times don't do it justice tho, the miles were extremely hilly and on some rough terrain..... Enjoying the process tho!

5.1mi @ 8:30. Legs felt very heavy

7.7mi @ 8:04. Legs still feel heavy don't really know why

2 mi warmup then 7x 3min on/ 2 off. I felt really tired and my legs weren't doing great. I did the workout at the orchard hill fitness trail and it felt tougher than the pace shows.... 5:55 on the hard/ 10-11 on easy. I'm going to move on from this one and hit a fat recovery day tomorrow then kill a long run Saturday 

5.1mi easy @ 8:17... Haven't felt great all week

10.8mi hilly loop for the long run. Felt pretty good most of the time. Avg was 7:45

so today kinda sucked.. Went out for a tempo workout at about 630pm. Felt kinda tired during the warmup. Started the tempo portion and just didn't feel it at all!! Hit 6:06, then a super terrible 6:40 in rolling hills that hurt way more than it should've, then 6:11 to finish. Really not a good workout but I'm glad I finished!! Going to move on from this one and I'm gonna get some solid workouts in the next few weeks

6.2mi @ 7:53. Felt a little better today.

AM: 1 mi warmup with the team up to Jacksonville reservoir Rd. Then did 2x3x80sec up the steady incline with jog back recovery in between. Extra minute of rest in between sets. Felt good and really controlled, worked on the form and it was nice. Cool down then strides. 4.7mi total.

PM: didn't get a ton in this morn so I went this evening to orchard hill fitness trail and did 4.7mi @ 8:00 with my dog jimmer

6mi @ 7:45 pace with the guys. Went north on the greenway so the flat felt nice

ran with Enoch at Britt and it was pretty hard. Don't know pace because no watch, but we hit 50 min. 4 strides afterwards. Guessed we hit 6.4mi.

still hilly but flatter than usual for a long run. Went to the Oregon coast all day so didn't get out til 10pm. Let the legs open up for most of the run and averaged 7:10. Very do controlled and felt good after a long day

another tough tempo. 6:00, 6:32, 6:07. got a long ways to go. long cooldown to finish off the day.

8mi @ 7:50 pace then strides after. ran with the guys at practice

short warmup. 3x3x80sec hill repeats on jacksonville resevoir rd. felt good and controlled. short cooldown after

7.3mi @ 7;58 pace with the guys. felt good and starting to get excited for this year

a little over 6 with the guys at britt trails. strides after

11mi rolling hill long run loop in east medford. averaged 6:58/mi and felt pretty strong. started out at like 7:20 but felt good so i just went with the flow and busted out a nice long run. another week in the books. xc camp next week

Felt tired and the pace was pretty slow, a little stomach bug.

Decided not to run my hard workout today and instead took the day off due to low energy, no appetite. Im a little sick right now. Camp starts tomorrow.

Ran 6mi from Fish Lake up to Lake of the Woods at altitude. Started slow and sped up, avg pace was 7:40. ran 2.5mi more into camp at slow pace with the guys.

Did Mt. mcloughlin today and it felt pretty good with the guys. the team is looking really strong this year.

adventure race today, didnt get many miles in.

AM: 6.5mi approx with the guys. was an easy pace and it felt good. had a good year of camp.

PM: got home and decided i hadnt gotten a very hard workout this week and hadnt hit great miles. i decided on a mile repeats workout which is the same one i did 2 years ago exactly right after camp also. warmed up a little over a mile and then did 5:42, 5:45, 5:35, 5:36 from Calle Vista to Juanipero with 2min jog/walk in between. 1st and 3rd repeats were slightly downhill and 2nd, 4th were uphill. felt good and strong, got a nice friendly reminder that i need to start up the speedwork for the season pretty soon. cooled down to 7 total.

7.8mi @ 7:50. my calf still felt pretty tight from saturday.

due to work all week, I have to run on my own everyday so its not easy. today i did a 2mi warmup, then 3x80sec, 4x60sec, 5x30sec hill repeats. Not an easy workout at all... had to pus it the 2nd half but i got it done. rest was jogging back down the hill in between each rep plus an extra minute of rest between each set. cooled down to 7.6

7.3mi @ 7:43. legs felt heavy and it felt too tiring for an easy run

didnt get out til about 10pm. 2mi warmup then 7x3min on/ 2min off. same workout from a few weeks ago. felt good and strong from the start. I averaged about 5:30 pace on the hard portion, then easy 10min pace for the jog. I felt good and i am happy where i am with my aerobic fitness. now its time to start hitting some speed. cooled down to 9.1mi

8.3mi run felt really good. went in the evening and averaged 7:26

a solid 10mi. didnt feel great but got em done. averaged 7:56. nice to get in a 50mi week

warmed up then started up some mile repeats. started out too fast tho. ran 5:27, 5:29, 5:35, 5:39. felt a little burnt out from the last week and a half. gonna chill the rest of the week and try to get in a good workout with the team wednesday.

7.5mi with Joel at practtice for 7:50 pace. played tennis and  bball after so lets make that 8

warmup then a tempo type workout with the guys. 3x1mi with 1 min rest. hit 5:50, 5:47, 5:41. felt comfortably hard and fun to see the team coming together. cooled down to 8.3

short recovery day today cuz we are moving saturdays long run to tomorrow. 5.5mi @ 8min pace

10.6mi with Joel on the backcountry loop. averaged a little over 7:20 and felt pretty strong. a bunch of hills but it was fun. strides after

just weighed again and ive dropped a few pounds with all the miles ive been doing so i guess thats cool. 7.5mi today under 7:20 pace on a mcandrews loop. did a hike also, so ill add a solid .2

was planning on getting in a repeat k workout. things didnt go well. warmed up then tried a few but they were off pace and i wasnt feeling good. just decided to cool down and do the team workout tomorrow.

warmed up and felt alright.. wasnt sure if i could do the tempo after yesterday. the workout is 2mi tempo then 1:30 rest then 1mi tempo. hit 5:52 pace for the first, then 5:40 last one. felt suprisingly good and a nice confidence booster for our varsity squad. 2mi time trial saturday

thought today was gonna be longer but it wasnt that bad. im glad tho because the legs felt heavy after a tough last few days. averaged a little over 8 i think

didnt hydrate that well today so i had a killer headache during the warmup. we did 3x3x70sec hills on surrey lane. they were REALLY tough. it was hot and just a tough day of work. pushed through with the guys and finished it up quick. cooled down but didnt have a watch so dont know mileage exactly. im excited for the time trial this saturday and im hoping my legs will feel good after a tough week

we did our team poster pictures today so no practice. no running for the first day in a while. excited for tomorrow

AM: awesome time trial today. warmed up and felt good. got to the start and didnt feel nervous suprisingly, i felt confident which was nice. we started and no one took the lead so i said screw it and i went out there and hit 76. then i continued to lead and brought us at a nice pace through the mile with 5:10. then all h*ll broke lose lol. joel, jobie, luke, truett, and ty all sped up and we started really going hard. long story short we had a great team race. i ran 1025 and all those guys i just named^^ they all beat me which means we are gonna be good this year

PM: needed some more miles i felt like. 7.5mi mcandrews loop after the dance almost midnight. averaged 7:20

my calf felt pretty tight the whole day, probs from saturdays race. warmed up then did 2x2mi tempo with 2:30 rest in between. Averaged like 5:50 i think for both. felt pretty hard and legs felt just decent but not great. getting excited for first 5k saturday. cooled down to 7.4

7 at like 8:15 pace. legs felt tired

did a geronimo repeat type workout today at the park. felt pretty good, it was moderately hard.

9mi after work at under 8 pace. added an extra half mile cuz endurance PC in the morning is pretty tough

3 easy ones. excited for first 5k with the boys tomorrow

warmed up and felt good, didnt feel nervous... only excitement! started off decently and felt pretty strong coming through the mile in 5:19. the next mile was really tough and I started to feel it pretty bad. I really gave it my all for the last 1.1 and it was tough. our team did pretty well and i was impressed with our pack running for most of the race. I finished 5th on the team and the 1-5 spread was 12 seconds. we can improve and i know that some of these guys are gonna go big this season. im not dissapointed today, but im also not satisfied. I know that me and my team can do some big things so ima go out and rock the rest of the season

5mi plus strides in the evening 7:25 pace

another tempo today. wore bball shorts so that was cool. averaged 5:50. 3mi then 3min rest then another mile. cooldown after

7 easy

repeat 800's today. felt good averaged 2:35. last one was 2:23

10 at 7:40 after work

traveled all day for the meet tomorrow so no running. pumped for tomorrow tho

so made the long drive to portland and it sucked. i ate a ton of junk food and candy on the way up so that was pretty stupid. we got to the race on saturday and warmed up pretty late. only got a mile in then went to the starting line. my foot started hurting really bad in one spot for some reason during the strides. i tried not to focus on it and i just decided i was gonna go all balls. btw this race was stacked and some utah teams came up just to wreck everyone. we started and i got out ok but i was a little bit boxed on the first turn, after that i slowly moved up and shoved a ton of people. mile 1 was 5:07!! so that was wierd because im kinda slow so ive never run a mile that fast i dont think. anyways i felt good and kept on picking off some of my teammates and working up the 2nd mile. thats basically all i remember. 3rd mile i held on to this one group and that saved me. the last k felt like forever but i kept on pushing it cuz i wanted to dip under 17. when i crossed i was pretty happy cuz ive never run that fast so that was cool. the team did well but we have work to do! cooled down and my foot hurt pretty bad.. gonna take the next few days easy and see a doctor

the good news is that i pinched a nerve in my foot but i can still run on it. it hurts a bit but the doctor said that it shouldnt get any worse and that i can most likely last the season on it. today i did on my own workout after work. 2mi warmup. 8x400 at 73. was gonna do 10-12 but i felt terrible and i was burning out so i decided not to. long cooldown to 9mi