simonkissam

1) 1mi - 7:28(7:28/mi) 147cal 8.03/9.08mph
2) 1mi - 6:49(6:49/mi) 136cal 8.8/9.89mph
3) 1mi - 5:24(5:24/mi) 155cal 11.12/12.13mph
4) 1mi - 5:23(5:23/mi) 153cal 11.16/12.46mph
5) 1mi - 5:27(5:27/mi) 153cal 10.99/11.75mph
6) 1mi - 5:17(5:17/mi) 155cal 11.37/12.56mph
7) 1mi - 5:20(5:20/mi) 153cal 11.26/12mph
8) 1mi - 7:36(7:36/mi) 146cal 7.89/11.96mph
9) 1mi - 7:18(7:18/mi) 145cal 8.23/8.79mph
10) 0.01mi - 2(6:45/mi) 8.89/7.91mph

2 miles up. 5 @ tempo at 5:22/mile average. 2 down. Both was busy last night and wanted to do longer aerobic effort before broad street, as I certainly have the fitness to run fast but I worry about my mental fortitude with longer efforts, so 5 mile tempo it was. Figured 5 was the sweet spot of feeling like a bit of an effort, but not being so long as to effect my race next sunday. Anyway, this was good! Headwind on way out kind of sucked, but mostly felt pretty good, and then last couple miles were hard but good. Really nice sunny day on the srt too, which helped for sure. Has some caffeine in my stomach as well. It's funny, because 5 @ 5:22/mile doesn't seem all that fast to me, and certainly I just didn't do that many long continuous tempos senior year of college when I was in really good shape, and certainly not flat long tempos, but still the 26:50 5 mile split is my third fastest in training, which I guess means I can't really view this as anything but a success. Also 16:34 5k is 10th fastest in training, which ain't too bad either. Last workout that's actually a bit of a grind before broad street. 11 days out!

1) 1mi - 8:36(8:36/mi) 149cal 6.98/7.53mph
2) 1mi - 7:58(7:58/mi) 155cal 7.54/7.99mph
3) 1mi - 7:51(7:51/mi) 154cal 7.64/8.2mph
4) 0.23mi - 1:50(7:50/mi) 35cal 7.65/7.95mph

Morning double thru the woodlands. Really nice, overcast out but spring is springing in the woodlands. Very green, lots of birds chirping. All good things. Tempo this afternoon.

1) 1mi - 8:07(8:07/mi) 148cal 7.39/7.89mph
2) 1mi - 7:34(7:34/mi) 152cal 7.93/8.66mph
3) 1mi - 7:24(7:24/mi) 154cal 8.11/8.89mph
4) 1mi - 7:57(7:57/mi) 147cal 7.55/8.18mph
5) 1mi - 7:33(7:33/mi) 151cal 7.95/8.85mph
6) 1mi - 7:30(7:30/mi) 154cal 8.01/9.16mph
7) 1mi - 7:56(7:56/mi) 154cal 7.56/8.79mph
8) 1mi - 7:37(7:37/mi) 153cal 7.88/8.62mph
9) 0.08mi - 35(7:24/mi) 11cal 8.1/9.31mph

Good run. Not a huge new run, just using 58 st to connect cobbs creek & bartrams and have it be only 8. Very few stops, ~90s of stoppage time and probably a min of that was a pee break in cobbs creek. Partly due to route, but partly just me getting lucky tho. Still, good shit.

1) 1mi - 8:26(8:26/mi) 149cal 7.11/8.14mph
2) 1mi - 7:56(7:56/mi) 152cal 7.57/8.5mph
3) 1mi - 7:59(7:59/mi) 152cal 7.52/8.2mph
4) 1mi - 8:06(8:06/mi) 154cal 7.41/8.25mph
5) 1mi - 7:49(7:49/mi) 151cal 7.68/8.35mph
6) 1mi - 7:49(7:49/mi) 152cal 7.67/8.54mph
7) 1mi - 7:57(7:57/mi) 153cal 7.55/8.58mph
8) 0mi - 2(7:12/mi) 8.33/7.37mph

4 slow strides after. Was gonna do a couple mt moriah laps, but didn't really want to deal with streets and cars so went and just ran around the woodlands for 7 miles. Was a little bored, but not too much so, mostly enjoyed. Nice evening, and a little high. Did feel quite tired. Longer run with workout tomorrow.

1) 3.02mi - 22:00(7:17/mi) 444cal 8.24/9.5mph
2) 0.48mi - 2:30(5:14/mi) 70cal 11.45/12.29mph
3) 0.17mi - 1:15(7:15/mi) 26cal 8.28/11.27mph
4) 0.31mi - 1:30(4:49/mi) 43cal 12.44/12.44mph
5) 0.21mi - 1:30(7:16/mi) 32cal 8.25/12.23mph
6) 0.11mi - 30(4:47/mi) 14cal 12.54/13.38mph
7) 0.17mi - 1:16(7:29/mi) 26cal 8.01/12.46mph
8) 0.5mi - 2:30(5:04/mi) 72cal 11.86/12.42mph
9) 0.16mi - 1:16(7:45/mi) 26cal 7.74/11.33mph
10) 0.3mi - 1:30(5:05/mi) 43cal 11.78/12.31mph
11) 0.18mi - 1:14(6:59/mi) 26cal 8.59/11.73mph
12) 0.1mi - 30(5:05/mi) 13cal 11.81/12.59mph
13) 0.18mi - 1:15(7:07/mi) 26cal 8.44/12.92mph
14) 0.48mi - 2:30(5:11/mi) 70cal 11.56/12.54mph
15) 0.18mi - 1:15(7:05/mi) 26cal 8.48/11.71mph
16) 0.3mi - 1:30(4:57/mi) 42cal 12.13/12.25mph
17) 0.16mi - 1:15(7:58/mi) 25cal 7.53/12.17mph
18) 0.11mi - 30(4:34/mi) 14cal 13.15/13.44mph
19) 3mi - 22:00(7:20/mi) 436cal 8.17/13.3mph

22 minutes up. 3x(2:30, 90s, 30s) with 75s jog rest throughout. 22 minutes down. Was shooting for 10k, 5k, 3k effort, but paces were a little all over the place. Definitely didn't feel the smoothest on this, but was pretty tired from past couple days and overcast weather wasn't really motivating me too much. Still got some decent work in, which given I'm 8 days out from broad street, is all I really care about. Wednesday was last workout that was any kind of fitness check for me.

1) 1mi - 7:58(7:58/mi) 145cal 7.53/8.91mph
2) 1mi - 8:38(8:38/mi) 151cal 6.95/8.6mph
3) 1mi - 7:41(7:41/mi) 152cal 7.8/8.39mph
4) 1mi - 7:41(7:41/mi) 138cal 7.8/8.16mph
5) 0.61mi - 4:48(7:52/mi) 92cal 7.63/8.68mph

Little post work run down at bartrams and around a little. Bartram's was really nice, did a good job of chilling me out after stressful day at work, but then kept hitting reds on 49th and that kinda stressed me out again. It does suck that city running isn't nearly as conducive to de-stressing me as running was in college or high school. Alas. 50 miles on the week, further down next week.

1) 1mi - 7:51(7:51/mi) 144cal 7.65/7.97mph
2) 1mi - 7:50(7:50/mi) 143cal 7.67/8.85mph
3) 0.84mi - 6:20(7:31/mi) 122cal 7.99/9.25mph

~mile and a half of turf laps with

1) 0mi - 5:19(0/mi)
2) 0mi - 1:33(0/mi)
3) 0mi - 5:14(0/mi)
4) 0mi - 1:32(0/mi)
5) 0mi - 5:16(0/mi)
6) 0mi - 1:30(0/mi)
7) 0mi - 1:12(0/mi)
8) 0mi - 1:31(0/mi)
9) 0mi - 1:13(0/mi)
10) 0mi - 1:35(0/mi)
11) 0mi - 1:11(0/mi)
12) 0mi - 1:32(0/mi)
13) 0mi - 1:09(0/mi)
14) 0mi - 6(0/mi)

3x1600 at threshold/tempo in 5:19, 5:14, 5:16 then 4x400m @ 5k in 72, 73, 71, 69. 90s standing rest throughout. With jason, kevin, and andrew. Good little squad. Pacing wasn't always the smoothest, and ran the last 400 too fast which I was leading, but as jason said 'the vibes were right'. Quite an easy workout on paper, but didn't feel super easy, probably can blame being at work for ten hours. Still made it thru without like struggling, tho first 400 did feel rough. Last workout with prtc before I enter my 2-4 week md era. Which is cool.

1) 1mi - 6:59(6:59/mi) 146cal 8.59/9.5mph
2) 0.06mi - 25(7:18/mi) 9cal 8.22/9.46mph

1) 1mi - 8:55(8:55/mi) 154cal 6.73/7.7mph
2) 1mi - 8:10(8:10/mi) 150cal 7.34/8.54mph
3) 1mi - 8:03(8:03/mi) 151cal 7.46/8.33mph
4) 0.15mi - 1:13(8:10/mi) 22cal 7.34/7.81mph

4 strides after. Slow woodlands day after full day. Felt pretty tired, which made sense. Okay time in the woodlands, really pretty out but wasn't able to let myself fully appreciate it unfortunately. Was gonna do 4, but decided it made more sense to just do 3 bc I wasn't really feeling it, and can do 8 tomorrow instead of 7.

1) 1mi - 7:46(7:46/mi) 147cal 7.72/9.23mph
2) 1mi - 7:40(7:40/mi) 152cal 7.83/8.91mph
3) 1mi - 8:07(8:07/mi) 153cal 7.39/8.79mph
4) 1mi - 7:32(7:32/mi) 152cal 7.97/8.91mph
5) 1mi - 7:50(7:50/mi) 150cal 7.65/8.81mph
6) 1mi - 7:42(7:42/mi) 142cal 7.79/8.58mph
7) 0.01mi - 3(11:03/mi) 5.43/6.24mph

Mt moriah. Post-coffee. The coffee before morning run is so nice omg gonna have to do this more. But yeah, pretty solid run. Warm out, shirtless at 8:17am, but thankfully not full summer so a pretty pleasant temp in just shorts + shoes. Good to get out to mt moriah.

1) 1mi - 7:32(7:32/mi) 146cal 7.97/9.56mph
2) 1mi - 7:05(7:05/mi) 149cal 8.47/9.02mph
3) 1mi - 7:19(7:19/mi) 150cal 8.2/8.77mph
4) 1mi - 7:29(7:29/mi) 150cal 8.02/9.48mph
5) 1mi - 7:00(7:00/mi) 147cal 8.57/12.19mph
6) 1mi - 6:32(6:32/mi) 148cal 9.18/12.31mph
7) 1mi - 7:38(7:38/mi) 148cal 7.86/8.56mph
8) 1mi - 7:31(7:31/mi) 152cal 7.98/8.64mph
9) 0mi - 1(6:46/mi) 8.87/7.87mph

Little evening cobbs creek action on a very hot day. 6x40/40s in there on the way back in cobbs creek, just to get some kinda something in between tueday evening and sunday morning, but wanted to keep it very light. Cobbs creek was very nice, think this would be a great 9ish mile run with actually getting into haddington woods, as at 8 I just had to stop at market twice in the span of a couple minutes. Also someday maybe I'll get out to morris park. Oh also this was my first run in the cloudmonsters I got for working the freaking on booth at penn relays. Pretty solid shoe, will probably use it was my daily trainer, tho after this pair is gone may go back to rincons as I'm not sure I want to be spending $180 on a daily trainer when I can get rincons for $125. Two easy days, then the big 10 miler.

1) 1mi - 8:00(8:00/mi) 145cal 7.5/10.23mph
2) 1mi - 7:50(7:50/mi) 148cal 7.66/8.45mph
3) 1mi - 7:32(7:32/mi) 139cal 7.97/8.5mph
4) 1mi - 7:40(7:40/mi) 151cal 7.82/9.98mph
5) 1mi - 7:54(7:54/mi) 141cal 7.59/8.33mph
6) 1mi - 7:59(7:59/mi) 147cal 7.52/9.37mph
7) 0.03mi - 12(7:32/mi) 3cal 7.97/7.66mph

Oh yeah. Little west philly group run with declan, armie, and kevin. Ran by dylan zuch twice too lmao. So nice to run with people omg, especially with a little group of people all close-ish to my age whom I all know decently well omg. Such good vibes. Great weather out too, like 60 degrees, a little humid, a little windy, pretty cloudy but not totally overcast. Lots of stoppage time, but oh well. Sad that declan is leaving so soon, and armie will be gone for summer but some discussion of making a west gc and maybe 7am weekday summer runs, which man would I be down for. Man is running with people fun. 2 days till broad, legs felt good, discussion of top philadelphian as there's no one who's the pre-eminent candidate, tho dorsey & bo are probably the favorites over me/declan/kevin/dylan. But we'll see!

1) 1mi - 7:28(7:29/mi) 148cal 8.03/8.75mph
2) 1mi - 7:38(7:38/mi) 153cal 7.86/8.29mph
3) 1mi - 7:17(7:17/mi) 141cal 8.23/8.52mph
4) 1mi - 7:42(7:42/mi) 149cal 7.79/8.6mph
5) 0.05mi - 25(7:48/mi) 7cal 7.69/7.6mph

4 strides after. Little out and back on the srt as my pre-race. Funny how leading up to Widener 5k and then right after, I was all kinda like 'eh' about broad street, but then Declan telling me on tuesday we were going out at 5:05 pace, and then yesterday saying Dorsey & Bo are probably the favorites for top philadelphian, has me caring a lot now. Spent the first ten minutes of this being really pissed at the wind & rain bc despite it being 60 out I was cold and annoyed. But both warmed up, and chilled out when I got onto the srt. Too much coffee, not enough food in stomach making me angry as usual. Pretty unlikely I beat dorsey or bo, and even if I do there's a chance Declan or matthew dreiban or maybe dylan zuch beat me, or someone else entirely with a philly address we don't know of. So very low chance of top philadelphia, but still exciting to be a little bit in the mix. Also just the idea of running 50:xx for 10 miles is scary and exciting, but everyone's telling me it's a very fast course. Anyhow, we will find out soon enough. Legs felt good on this, strides were meh.

1) 1mi - 10:11(10:11/mi) 147cal 5.89/8.47mph
2) 0.57mi - 5:15(9:13/mi) 87cal 6.51/6.97mph

Cooldown part 2 literally an hour later after finally getting gear from buses that took forever to arrive so had dry clothes on and was doing much better. Also with Andie and her friend from ny, which was good for the company and good for keeping this to a real shuffle.

1) 0.35mi - 3:26(9:43/mi) 50cal 6.18/8.91mph

Cooldown part 1 around the parking lot trying to warm up but also not really having the desire to shuffle around so just stopped.

1) 0mi - 5:01(0/mi)
2) 0mi - 5:05(0/mi)
3) 0mi - 5:04(0/mi)
4) 0mi - 5:06(0/mi)
5) 0mi - 5:07(0/mi)
6) 0mi - 5:06(0/mi)
7) 0mi - 5:02(0/mi)
8) 0mi - 5:06(0/mi)
9) 0mi - 5:05(0/mi)
10) 0mi - 5:03(0/mi)

2024 Broad Street Run 10-Miler! 50:48 official time for 17th OA. 4th on the club, I think 3rd philadelphian behind Maguire and Dorsey. Hell yeah. Actually psyched with how this went. Before tuesday thought the goal would be breaking 52, but even that I was kinda like uh? But then Declan told me we were going out in 5:05s, and gradually that went from being 'okay sure declan but we're gonna positive split but maybe for like 51:30' in my mind to 'okay maybe I can break 51'. Weather was great, around 50 with a slight drizzle at times. Course is also ridiculously fast between being net downhill and not turns besides city hall, so probably almost as fast as a track but without the monotony. Start was a little hectic but not too bad, by like 800 in was kinda trailing a big pack including declan and bo. As we approached the mile I was like 'okay I gotta catch them' so surged a little, and seeing 5:00 actually didn't really scare me, I was just like okay. Made it through mile 2 and then 3, and by fourth mile I was starting to know all the cross streets and recognize the scenery which was really nice. Was clicking off consistent 5:05s and feeling pretty alright doing it. Little bit of shuffling around in my pack but not a ton. Around mile 5, before city hall, one guy from our pack went, and I then went to the front of the pack for a bit before city hall but that guy was gone. Was really nice mentally after having gotten by city hall, because was over halfway through the race and got the only turns done. Had gotten shuffled back a bit in pack, but around mile 6 went to the front again and clearly hammered mile 7 a bit. At this point, dorsey and another guy in the front looked like they might've been coming back. Still had declan and another guy with me at mile 7, but then last 2.5 or so miles were solo. Was kind of closing on dorsey in front of me, but not by much. Still just kept up my grind tho, it was different from 3k-10k races I've done, in that I feel like it never got super hard physically, it was just staying on the edge of the knife after so long. At some point kinda became clear I wasn't catching dorsey, and wasn't really speeding up either with the mile spits, so tried to just keep running hard to get under 51 and for the sake of running hard. As evidenced by splits, did not have a close at all the last mile, but that's cool. 6s spread in mile splits for the whole thing is crazy, and pretty much even first 5miles and second 5miles, which is cool too. Happy because had a good race and ran well, and also think maybe this means I can be good at longer distances, and maybe 3k-5k-8k isn't my best spot, as I feel like postgrad it's better to be good 10k and up.

1) 1mi - 7:20(7:20/mi) 152cal 8.19/10.52mph
2) 0.07mi - 35(8:26/mi) 10cal 7.12/9.2mph

Short warmup but oh well. Was hoping for maybe 10 minutes bc it is long race so didn't need to be that warmed up (plus warmups are kinda fake anyhow)

1) 1mi - 8:24(8:24/mi) 152cal 7.15/8.04mph
2) 1mi - 8:23(8:23/mi) 141cal 7.15/7.83mph
3) 0.19mi - 1:35(8:23/mi) 27cal 7.15/7.06mph

1) 0mi - 38(0/mi)
2) 0mi - 1:19(0/mi)
3) 0mi - 49(0/mi)
4) 0mi - 3:33(0/mi)
5) 0mi - 1:28(0/mi)
6) 0mi - 3:20(0/mi)
7) 0mi - 48(0/mi)
8) 0mi - 2:21(0/mi)
9) 0mi - 29(0/mi)
10) 0mi - 3:08(0/mi)
11) 0mi - 1:28(0/mi)
12) 0mi - 3:32(0/mi)
13) 0mi - 48(0/mi)
14) 0mi - 2:17(0/mi)
15) 0mi - 26(0/mi)
16) 0mi - 3(0/mi)

2x300m with pace changing every 100m, but didn't have watch ready on first one so started late. Probably like a 50-51. With 100m walk rest in between. Then 2x(500m, 300m, 200m) with 500 jog after the 500, 300 jog after the 300, and 3 min rest in between sets. Ran ~50-51, 49, 1:28, 47.7, 28.6, 1:28, 48.1, 26.4. Hell yeah. Body felt atrocious last night and this morning, thought I was sick, maybe I was a bit, but also maybe was just fatigued and really hungry idk. Was contemplating taking today off, and then was like 'eh I'll jog a bit' and then felt pretty okay and so decided to just send it. Legs felt atrocious on warmup, pretty bad on those first couple 300s, and they were a rude awakening. But then that first 500 was nice bc it was a little slower, and generally got a ton of rest on this and was fun to just turnover on the 3s and 2s. Also was in spikes and it is easy to run fast if spiked up and getting lots of rest. Idk how helpful for my mile next friday, but probably the only time I'll get on a track before then, so. Was fun as hell to rip that last 2. Overall legs loosened up quite nicely. We will see how they feel tomorrow though, I do worry for them a bit.

1) 1mi - 7:47(7:47/mi) 143cal 7.72/8.87mph
2) 0.62mi - 4:44(7:40/mi) 97cal 7.82/8.39mph

1) 1mi - 7:47(7:47/mi) 144cal 7.71/8.87mph
2) 1mi - 7:33(7:33/mi) 151cal 7.94/9.23mph
3) 1mi - 7:24(7:24/mi) 146cal 8.1/9.12mph
4) 1mi - 7:30(7:30/mi) 154cal 7.99/8.97mph
5) 1mi - 7:37(7:37/mi) 155cal 7.87/8.58mph
6) 1mi - 7:29(7:29/mi) 153cal 8.02/10.23mph
7) 1mi - 7:43(7:43/mi) 145cal 7.78/9.46mph
8) 1mi - 7:36(7:36/mi) 147cal 7.89/9.14mph
9) 0.01mi - 2(5:59/mi) 10.03/7.39mph

Easy srt out and back this fine morning. Post-coffee which is a nice way to wake up, but mind was a racing on this as a result. Just fantasizing about running now that I've gotten the bug again, at least for the next ~7 months. We'll see where I'm at after that. Legs felt surprisingly pretty good, cloudmonsters and flat route probably helped with that, but still.

1) 1mi - 8:36(8:36/mi) 147cal 6.98/8.06mph
2) 1mi - 8:22(8:22/mi) 154cal 7.17/8.12mph
3) 1mi - 8:38(8:38/mi) 150cal 6.95/8.14mph
4) 1mi - 8:26(8:26/mi) 147cal 7.11/8.31mph
5) 1mi - 8:28(8:28/mi) 154cal 7.08/7.89mph
6) 1mi - 8:21(8:21/mi) 154cal 7.19/7.87mph
7) 0.88mi - 7:12(8:11/mi) 134cal 7.33/7.68mph

4 strides after. Okay yep got the delayed onset muscle soreness from tuesday night on this. Wasn't actually that bad of a slog, but legs were just not moving very quickly. Bartrams was so nice, overcast out but everything's so green it doesn't really matter, and it was pretty humid too giving a nice late spring/early summer energy. Woodlands weren't quite as nice, but got my miles in. Strides were slow as expected, but got some turnover.

1) 1mi - 8:10(8:10/mi) 149cal 7.34/7.95mph
2) 1mi - 7:50(7:50/mi) 152cal 7.65/8.58mph
3) 0.88mi - 6:46(7:43/mi) 130cal 7.78/8.45mph

Double in the rain. No stops, otherwise nothing of note.

1) 1.92mi - 15:00(7:49/mi) 279cal 7.67/9.43mph
2) 0.89mi - 5:00(5:36/mi) 128cal 10.72/11.96mph
3) 0.16mi - 1:15(7:39/mi) 24cal 7.84/10.21mph
4) 0.89mi - 5:00(5:38/mi) 137cal 10.64/12.31mph
5) 0.16mi - 1:16(7:59/mi) 22cal 7.51/10.42mph
6) 0.9mi - 5:00(5:32/mi) 136cal 10.83/12.23mph
7) 1.93mi - 15:00(7:46/mi) 286cal 7.73/9.58mph

15min up. 3x5min @ tempo w 75s rest. 15min down. Woke up feeling very tired and scrolled on phone for 20min before finally mustering up the courage to get out of bed. And then legs felt pretty tired on the warmup, so not a huge surprise this little workout was a rough one, but still yikes. 5:30s for tempo in only 5min intervals with 75s jog rest in between. That is not too good. Felt like shit too. Good news is it doesn't really matter, hopefully legs will be back to feeling good by tuesday for last little tuneup before my mile, but I know I am aerobically fit so lack of running particularly quick today does not worry me on that front. 1 week until end of my spring racing season!

1) 1mi - 8:03(8:03/mi) 151cal 7.45/8.37mph
2) 1mi - 7:37(7:37/mi) 155cal 7.87/9.12mph
3) 1mi - 7:17(7:17/mi) 149cal 8.23/9.66mph
4) 1mi - 7:57(7:57/mi) 150cal 7.55/8.06mph
5) 1mi - 7:16(7:16/mi) 147cal 8.26/9.08mph
6) 1mi - 7:18(7:18/mi) 152cal 8.22/9.06mph
7) 1mi - 7:49(7:49/mi) 154cal 7.68/8.58mph
8) 1mi - 7:35(7:35/mi) 153cal 7.92/9.1mph
9) 0.01mi - 2(4:06/mi) 14.65/7.66mph

4 slow strides after. Didn't run all that slow, but felt pretty bad both in the legs and in the body. Not particularly enjoyable either. Bit of bartram's thru the actual gardens was really nice, otherwise I wasn't really feeling this all too much. Only 6 days until my spring season is done tho and I get some time off, so looking forward to that.

1) 1mi - 8:18(8:18/mi) 150cal 7.23/8.12mph
2) 1mi - 7:35(7:35/mi) 152cal 7.92/8.58mph
3) 1mi - 7:44(7:44/mi) 153cal 7.77/9.1mph
4) 1mi - 7:42(7:42/mi) 151cal 7.79/9.06mph
5) 0.01mi - 4(7:09/mi) 1cal 8.39/8.08mph

Kinda just exploring, but actually had such a time running around the edge of gray's ferry neighborhood. I really kinda like running around semi-industrial areas, it's surprisingly a vibe. Also maybe was just in a good mood for other reasons too idk. But yeah good stuff. 43 miles on the week, tom thomas memorial mile on friday and then my spring season is over!

1) 1mi - 7:49(7:49/mi) 143cal 7.67/8.58mph
2) 1mi - 7:22(7:22/mi) 142cal 8.15/8.83mph
3) 1mi - 7:26(7:26/mi) 154cal 8.06/8.62mph
4) 1mi - 7:21(7:21/mi) 153cal 8.17/8.81mph
5) 1mi - 7:31(7:31/mi) 149cal 7.98/8.45mph
6) 0.16mi - 1:14(7:29/mi) 25cal 8.02/8.35mph

4 strides after. Beautiful evening out, did have a yueingling in me which maybe helped my enjoyment, buts still. Enjoy running around penn park a bit, watching all the folks playing tennis and soccer and generally enjoying themselves. Legs felt pretty good on run, and then strides felt good and smooth too.

1) 2.3mi - 17:00(7:23/mi) 352cal 8.13/9.64mph
2) 0.26mi - 1:15(4:53/mi) 35cal 12.3/13.55mph
3) 0.1mi - 1:00(10:22/mi) 17cal 5.79/10.98mph
4) 0.26mi - 1:12(4:35/mi) 33cal 13.09/13.86mph
5) 0.09mi - 1:00(11:31/mi) 15cal 5.21/12.94mph
6) 0.25mi - 1:09(4:38/mi) 31cal 12.97/13.78mph
7) 0.1mi - 1:00(10:21/mi) 15cal 5.8/14.3mph
8) 0.25mi - 1:06(4:23/mi) 29cal 13.71/14.55mph
9) 0.15mi - 1:31(10:26/mi) 21cal 5.75/13.94mph
10) 0.25mi - 1:05(4:16/mi) 30cal 14.05/15.03mph
11) 2.26mi - 18:00(7:57/mi) 338cal 7.54/14.28mph

17min warmup. 5x~400m in 75, 72, 69, 66, 65 (60s rest after first 3, 90s after 4th). 18min cooldown. Good stuff. Planned on doing 6x400 but was cutting down fairly aggressively and number 4 felt pretty hard so figured 5 would probably be my last one, and then on rep 5 I was like 'yep this last one'. Felt like a good time to stop for a tuneup, got in some good work but didn't want to overdo it. Reps were, if anything, a little long (maybe like a second or two?). But yeah, happy to progress from ~8k effort down to a little harder than mile, bc even if was 400m, being on the path was definitely slower than track, and factor in me wearing the endo speed 4s, which definitely are not doing too hot at sub 4:20 mile pace, it was a strong effort. Kinda fun to be moving on cobbs creek parkway in the evening when folks were out and about lol. Very humid but also gloomy out. Last workout of the spring, tom thomas memorial mile on friday!

1) 1mi - 9:11(9:11/mi) 152cal 6.53/7.62mph
2) 1mi - 8:32(8:32/mi) 152cal 7.04/8.18mph
3) 1mi - 8:23(8:23/mi) 151cal 7.15/8.06mph
4) 0.13mi - 1:04(8:01/mi) 19cal 7.49/7.41mph

Woodlands double. Had a good time on this, but man were legs moving slow this morning lol. But otherwise nice springish run, not cold but not warm either and some sun poking thru the clouds preventing it from feeling too overcast. Gave a fleet foxes type of vibe to be honest. Last double of the spring. Haha I love my lasts.

1) 1mi - 7:49(7:49/mi) 150cal 7.67/8.58mph
2) 1mi - 7:24(7:24/mi) 146cal 8.1/9.46mph
3) 1mi - 7:13(7:13/mi) 148cal 8.32/9.37mph
4) 1mi - 7:26(7:26/mi) 153cal 8.06/9.12mph
5) 1mi - 7:32(7:32/mi) 147cal 7.96/9.25mph
6) 0.55mi - 3:56(7:10/mi) 82cal 8.38/10.14mph

Little art museum loop with zigzagging back thru ucity. Stopped on ssb, and then also took a voluntary break on the srt, but otherwise no stops on this which was dope. Another doom and gloom day, pretty humid too which I didn't love. Legs felt pretty alright tho, and run went by pretty quick, so that was cool (perhaps only be 5.5 miles was part of that tho, I'll admit).

1) 1mi - 7:43(7:43/mi) 150cal 7.78/9.25mph
2) 1mi - 7:32(7:32/mi) 152cal 7.96/9.31mph
3) 1mi - 7:23(7:23/mi) 153cal 8.13/8.79mph
4) 1mi - 7:38(7:38/mi) 154cal 7.86/9.41mph
5) 0.1mi - 42(7:21/mi) 12cal 8.16/7.89mph

4 strides after. Little premeet down thru bartram's. Wasn't really paying that much attention on this bc I was all excited from my meeting with rg grace lol but I did appreciate how green it is, and I did appreciate the river.

1) 2.11mi - 16:18(7:44/mi) 324cal 7.75/8.77mph

Warmup. Felt kinda like death on this tbh

1) 1.25mi - 10:30(8:22/mi) 190cal 7.16/8.37mph

Shakeout. No strides after because sick, so figured less was more. Tho still wanted to shakeout. Felt better at the end of this than the start, which was encouraging.

4:23.71 officially for the winner of the Tom Thomas Memorial 'Mile' (1600 bc track lacked markings for the mile). Splits of 67.5, 66.5, 65.1, 64.6. So not the best pacing, but basically started off and was in like 5th lmao with kevin leading but I felt kinda like death so it was fine. When we came thru 400 in 67 I was kinda like 'uhhh' and I had started to feel less like death so moved up over next 200 and took lead 600 in. Kinda just grinded from the front for a while, knew I was speeding up a little but not much which was kinda a bummer, but just tried to hang out. With like 200 to go it became apparent people were kicking me down, and with 100 to go really tried to close hard, and did manage to hold calvin off. Still not a big close, but good enough I guess for the day. Sucks that this wasn't a full mile, so I can't update my official mile pr from uvm's indoor track in 2019 at the rinky dink uvm home meet that I ran unattached at (which I suppose is the only mile I've ever raced?) Time wise pretty solid tho, converts to like 4:25 mile, 4:05 1500m which isn't that fast but given being a little sick I'm pretty happy with it, especially with the splits. Think if I was healthy and splits were better could've gotten under 4:20. Anyhow, solid end to my spring season. Ran a 400 after in like 58 thanks to steph bending my arm smh. That really sucked, but oh well. No cooldown after this. 10 days off will be cooldown enough for me.