Train insane or remain the same

3 miles at 6:47.  6:20 last mile.  .5 cool

3 at 6:36.  6:05 last mile.  .25 cooldown

5 at 6:44.  Tried to keep it even today.

4 at 6:34.  Last mile was 5:56.  .75 cooldown

3 at 6:38 avg.  .5 cooldown

6:32 avg.  .5 cool

4 at 6:51 avg.  .5 cooldown

6:37 avg.  .25 cooldown

5 miles at 6:34 avg.  Went faster each mile ending with a 5:44.

Repertoire numero 3 comes out today.  wind was crazy so just 1 mile.

6:31 avg.  6:18 last mile.

at 6:20 pace

at 6:36 pace

6:25 avg with a 5:43 last mile

3 at 6:43 with .5 cooldown

1.25 up.  2x1 mile repeats at 5:37 and 5:26

achilles probs

4 at 6:26 and last one a 5:58

6:41 avg

6:55avg

3x1 mile today.  5:36 5:32 5:26

2 up. 3x1 mile./ 5:35 5:28 5:23

at 6:24avg

2 easy 2 hard 5:57 5:36

at 6:21

2 mile warm up and strides then 3x1 mile repeats5:21 5:18 5:19. Usual jog and rest. Watch says I got a new mile record of 5:17 and 5k record of 1815 don't know how it got that with my rests and lapping it and stuff but whatever. Cooldown to 6 for the day. 

windy

We're in Calais cuz of the carnival and there's a gym here that is free your first time. Elder Field and I went, he lifted while I ran on the treadmill. I got in 16 kilometers or 10 miles. Average pace was around  4:30 per kilometer. It was really fun and really tiring. My body is a lil wrecked but ça va. 

 Happy Birthday to my sister Rachel! First run in Épinal! It was so sick. Elder McCrea played sports and ran track (400 and 200) so he has agreed to go running with me a few times a week. We ran down Rue de Bellevue with la moselle and the canal sur la côté de nous. Went up the hill at the big intersection, turned onto Salvador, and ran to the nice golf course that I want to run on sometime. 3.5 and not sure of the avg pace. 

 South on Quai de Dogneville and ran up the hill to the cemetery and saw the really nice sunrise. Came back down and found where to run up to the fort on the hill that they light up at night 3.75 at 7:47 

 McCrea still wasn't feeling well but agreed to go a couple miles. We ran passed the château d'Épinal and went out a little over a mile. I got in some extra on the way back for 2.5

 Today was sick. Elder McCrea and I picked out a hike from the little pamphlet we got and went and explored. We took the 6 La Vierge down south. Started on a trail and eventually got onto the paved road. I would run ahead and then come back. I went up to where it runs parallel to the highway. We went back and tried another trail for a little bit. Then got on another one that went for a while. There were some decent hills and I had the lactic acid feeling in my legs for the first time in a while. I had some good runs in DK but the last time I had hills was the mtc. The scenery was cool. It was super fun trail running again. Ran to the end of the trail to the main road, ran up it a lil bit and then bush-wacked it down the side of a hill to the bus stop. Finished with 6.5 miles

bbballl

Went on another hike/trail run and in the same place as last time. Took the 6 over to the south east of Épinal and went spelunking on some of the other trails. Really fun time, nice weather. Got in 10 miles

Had District Meeting yesterday so this was the first day of getting back into it. Ran down Bellevue to the port and ran on some of the dirt paths over there. They ended quick but next time we go over we know which ones go farther out. Came back and got in a little bit extra for 2 at 8:00avg pace. Then did .25 of strides which I'm going to start doing after each run. 

Explored by the port again to see which trail goes far enough and where the markers are so McCrea can know how far he is. Right before Rue de Bellevue and Rue Louis Barthou connect with other streets and turn into the big intersection we turned off there and started on the Canal des Vosges trail. There's another one on the other side, just right across. If we wanted to run on that side you would just cross the bridge earlier on the trail. We went out to the 1.5 mark. I got in some extra running back and forth, then a quarter mile of strides for 3.75 

Told McCrea we didn't have to go running today, he was grateful I said that, but then I said April Fools lol he was kind of mad but still went running. We ran up the hill towards the château that we have a few times before. It's on Voie Carpentier.  I'm gonna start calling it Suncrest Hill. The sunset was beautiful once again. We were gonna run out 1 but McCrea turned back early. Got in some extra tho and then the strides for 2.25 at 7:24 avg pace. 

Like last pday I ran back and forth on Rue de Bellevue while McCrea did emails. It went by really fast and I was at 6 miles before I knew it. Stretched some, then .5 cooldown for 6.5 at 6:47

Ran on the other side of the Canal des Vosges trail, it's really pretty over there. We ran out a mile, then came back. 2nd mile was6:28. Got in a little extra and then 3 strides for 2.5 at 7:18 avg pace.

 Long day, CdV. Did 3.25 with the second and third miles at6:15 5:57(total average was 6:25) Then .5 cooldown and 3 strides for a total of 4 miles.

at 6:36 pace 

7:16 then 6:04

7:18 6:28 5:59

 T'was a beautiful morning. 2.5 at 6:29ish pace, then lunges and 3 strides to get to 2.75 for the day. 

6:13 pace

Hoping I can do a mile time trial on Monday so I did 2 pre-meet 400's during the run at 1:19and 1:20. Did 5.5 then 3 strides to get to 5.75 at 6:34 avg pace. 

hopefully soon I can be on Eugene's level again

There's a really nice track in Epinal that I would like to do a time trial on sometime but as for today we didn't have to go all the way over there so I did the time trial on the Canal des Vosges. 1.75 warm up and .25 of strides. First 400 was at 5:00 pace which would be awesome if I could do that by the end of the transfer. Came through 800 and 1200 slower as my body reminded me I haven't ran fast in a long time. Finished at a respectable 5:11. Happy with it. I'm gonna really try to break 5 in the future. Cooled down til 6 for the day. Then went on two short hikes with Alhin and Elder McCrea. 

Chill 5 miles, not trying to go too hard. Avg pace 6:41

It was drizzling a little but nothing bad. Easy first four miles then last mile in six flat. 6:33 avg pace for the 5 miles.

Took it easy to get back in the groove. 5.5 with .25 of strides, 6:52 avg pace.

9 miles and then 2x400 at mile pace. 1:09, then my nose started bleeding but still did the second one. I went a little over and got 1:19. 9.75 total at 6:36 average.

Chill 4.5 then .25 of strides. Avg pace 6:39.

Sick workout today. It was raining too, so by the end I was soaked and it was lit. 1.25 warm up and then some strides. I was planning on 2x800 and 2x400 but could change it depending on how it went. First 800 was 2:32, got slowed up by a car, maybe would have been a second or two faster. Half mile rest, second 800 was 2:27. First 400 was 1:09 then .25 rest and second was 1:08. I'm really happy with the results of the workout and I'm very confident going into my next time trial. Cool down to 4.75 for the day.

Easy mileage. 5.5 at 6:41 avg pace.

Easy mileage again but ran the hill loop. 6 at 6:51 avg pace.

We went to chez the Cuches and had a blast with them. Came back and got in a couple chill miles. 3.25 at 7:00

It was raining and kinda cold but still a good time. Two miles of warm up and then two strides. I did it on the same path as last time. First 400 was a couple seconds slower than last time but I ran a lot more even throughout. Was pleased with my kick and came in at 4:54. Happy I got my goal. Cooled down to 7.5 for the day.

Chill mileage. Legs were kind of tired. 5.75 at 6:46 pace.

Happy birthday shout out to my amazing mom! Got back from Zone Conference and got in 4.5 at 6:50 avg pace.

It was already super hot outside. Warm up/strides. Was planning on doing 4x800 at 2:27 ish. First one got off to a slow start cuz of a car so thought I had a lot to make-up and finished with a 2:26. For the second I was more relaxed but was going too slow and got 2:32. Third one was 2:25 and I was really tired after so I decided to stop the 800's. Did a 400 in 1:09 and cooled down to 4.75 for the day.

Felt good. 6.5 at 6:42 avg pace. Felt good. Fasterish middle miles.

Easy mileage and finished with 2x400 1:08, 1:10. 5.5 for the day.

Shot some hoops and then did MISSION MILE TIME TRIAL #4. 2.5 mile warm up. It was a very warm day so lots of people were out on the trail. I didn't want to have to deal with them so I ran it on the other side of the canal. It has one small up and downhill, I'm guessing the course is a couple seconds more difficult) I got 4:52. Happy that I was able to improve my time. Cooled down to 8.75 for the day.

6.5 at 6:49 avg pace

4 at 7:13

1 mile warm up and some strides. 4x800 2:27,2:31,2:29,2:32. I was kinda bummed the second one was slower as usual. Last one I went out hard trying to have it be the fastest one, I hit a big wall and slowed down a lot but still good effort. Ran 1 mile and then did 2x400 at 1:06 and 1:13. Cooled down to 6 for the day.

5.5 in the rain, 6:52 avg pace

Repertoire day! 5 mile tempo. Uphill/downhill miles 1,3,5 were 6:24,6:28,6:23. Flat miles 2,4 were 6:14,6:13. Cooled down to 6.75 for the day.

Got back from mission conference and did 2.5

9.5 at 6:41 avg pace on the canal

Warm up and then 800,800,400 up the hill. Didn't really have a pace in mind. Got 3:00, then on the second tried to go faster and got 2:47 a little too fast and was really tired. 400 in 1:17. Cool down to 6 for the day.

Came back from the Cuche's and was gonna go workout but a ton of guys were playing basketball so we did that instead.

Took it easy after not running for a couple days. 5 at 6:50 avg pace.

6 at 6:33 avg pace

6.25 at 6:36. Did 2x400 to finish up.

1 mile warm up and strides. 4x800 in 2:31, 2:26, 2:27, 2:25 then 2x400 in 1:10, 1:12. Really good time. Cooled down to 5.5 for the day.

5.75 at 6:38

4 at 6:46

Finished up with 2x400 in 1:11, 1:13. 5 total for the day.

Played basketball for two hours and then went running. Even tho I was tired, still wanted to time a mile. Got 5:01, ran a little and then did an 800. Ran out of trail a little early but was on pace for 2:25. Cooled down to 6 for the day.

 Legs were sore but still felt good and I wanted to go faster. First 7 was at 6:20 avg. Just kept getting faster. Last three miles were 6:09,6:09,5:41. And I wasn't pushing very hard. Did some strides and cooled down to 9 for the day. 

 Legs were real wrecked this morning. 5 at 7:16 avg

 3.25 at 7:00

1.75 warm up then 6x800 in 26,29,26,25,24,27 with .5 jog in between each. Cool down to 8 for the day.

4 at 6:55

8.75 at 6:49

 4x800 with 1 minute rest, more at 5k pace instead of mile. 2:49,2:54,2:49,2:49. Then 2x200 and cool down to 4.5 for the day. 

 5 at 6:49

 First run in my new Pegasus 33 neon green shoes. They feel good. Did some chill mileage and then 2x400 at 5k pace for Monday. 6.25 total for the day.

MISSION 5K TIME TRIAL #2  3 miles of warm up and strides. Wasn't really sure what kind of 5k shape I was in. In DK I got 18:45ish when I was in ok shape. So I planned on going for sub 18 which is about 1:27 a lap. I get into it and around 24's feel fine so I go with it. Felt really good and just kept grinding. Finished with 17:11. Laps were 20, 25, 24, 23, 24, 24, 24, 22, 22, 23, 21, 18, 36 for 200. Really happy with the results. 2 mile cool down to 8.25 for the day.

2.75 warm up and strides. Wanted a PR, not sure by how much. Laps were 73, wanted to go out faster. 74, 74, too slow. Then closed in 71 for 4:53. There's construction on the field and they have dirt lanes for the machines to drive from the field to outside the track, crossing all the lanes. So jumping onto it and running on it for a few strides and jumping off slowed you down each lap and they had two of them, but I was still hoping for faster. Cool down to 7.75 for the day. 

Belfort was with us for exchanges and we all went running. Blosil and I went and did a distance run while Williamson and Schulthess did sprints. Knees took a while to warm up and stuff but it was super fun to run again. On the way back we saw the guys and they told us how none of us took keys or phone. We spent an hour doing different stuff to brake into our door and finally it worked. This sweet old lady gave us a bunch of stuff and came in clutch with helping us get in. It was a memorable morning. 4 total 

Convinced Schulthess to run to the university with me. 2.5 at 7:15 avg pace.

2.5 in Belfort with the Bell buddyz

2.75 I'm guessing, didn't have my watch, with Richards, Dame, and Chen cuz we slept over at the AP's apartment for second year legality. Richards is a barefoot runner and he's freaking insane. We ran towards Consecration hill then took a left and ran on this dirt path. It was really fun.

Ran over to the track but couldn't go on it smh so we did fartleks on the soccer field.

 Fartleks on the soccer field 3.5 at 7:13

 Fartleks again, 3.25 at 7:15

 3 at 6:46 with Blosil up to the top of the hill passed the university. 

4.25 at 7:35 average pace. Got the whole Antony crew and ran to the Park de Sceaux. It's huge and beautiful. 

Dope run in the rain 5.25 at 7:26

Went to the small park and ran around it. 4.25 at 6:57

6 at 6:54

4.5 at 6:42

5.5 at 6:50

3.75 at 6:54

6 at 7:18

5.5 at 6:34. Played soccer for a few hours and got in a couple miles. 

3.5 at 6:58

3.25 at7:19

6.5 at 6:46 with Banton and Wosnjuk 

 4x1 minute up a hill in PdS .20-.19-.19-.20 4.75 total 

2.25 with Conant at 7:24

2.25 with Conant at 6:54

1.25 with Rigby to the cathedral and then .75 later and basketball 

4 at 7:19

8.75 at 6:58

4.75 at 6:46

4.75 at 6:49

4.25 at 6:34

5.75 at 6:42

6.75 at 6:44

Warm up 2.25

Workout was 1 min hard, 1 min easy, 2 hard, 2 easy, up til 5 

Distances were .22 - .36 - .54 - .77 - .88

Cool down to 8.5 for the day

4.5 at 6:38

4.75 at 6.34

5.75 at 6:55 

2 mile warm up to Parc de Sceaux.  Workout was 3x800.  Wasn't really thinking about a certin pace.  Times were 2:33, 2:27, 2:28.  Did a barefoot mile and cooled down to 6.75 for the day.  

4.75 at 6:26

5.5 at 6:31

3.75 at 6:58

Ran to the huge dirt track in Parc de Sceaux and then did 6 miles in 6:20, 6:15, 6:13, 5:59, 5:56, 5:38. Surprised at how well it went.

 

2.25 at 7:26

7.5 at 6:57 

4.5 at 7:18 

6 at 6:54 

5.25 at 6:47 

4.25 at 6:46

10.50 at 6:49

5 at 6:40

6.75 at 6:41

5.5 at 6:50 

4.5 at 6:41

12.5 at 6:50 

4 at 7:03

4 at 6:33 

4.75 at 6:47

MISSION HALF MARATHON TIME TRIAL in the Versailles Gardens. A little info about the course. We ran the 4 mile loop, 3 full times and then a little extra to get to 13.1. The left side of the loop was where you gained elevation. It was some flat, some gradual, and one place that was an actual hill. Then the right side you came back down with gradual or flat. 

It was super dope. Conant rented a bike and rode next to me. The weather was perfect running conditions and the gardens were awesome. Going into it my goal was sub 1:25 and 6:30 pace. My splits were 6:09,16,02,05,11,07,02,05,18,33,17,26,40, and the change, finishing time was 1:22:19 and 6:15 pace. I was so hyped. It was really hard but so fun.

Total for the day was 14.5

4.5 at 6:47 

6.5 at 6:26

5 at 6:13 

5 at 6:10 

2x800 at 2:38, 2:38 then 1x400 at 71. 5.5 total 

6.5 at 6:50 

4.25 at 6:28 

6.75 at 6:26

4 at 7:48       

4.5 at 6:28     

3.5 at 6:26

Fartleks around the park. 9 at 6:41 

3.5 at 6:20 

3.5 at 6:26 

5 at 7:10 

8 at 6:17 

5 at 6:31 

4x gradual uphill 400's. 75, 69, 71, 68. 5.5 total

4.5 at 6:57 

4x800 at 2:26,2:26,2:24,2:26. 7.25 total

7 at 6:33 

3.25 at 6:26 

3.25 at 7:47

4.25 at 6:41

4x1mile at 5:24,5:22,5:14,5:20. 8.75 total

3.75 at 7:00

5.25 at 6:46 

4.25 at 7:03 

4.75 at 6:21

4.25 at 6:57

3x1 mile repeats and 1x800 in 5:16,5:05,5:11,2:24. 8.75 total. 

4.75 at 6:21

3.50 at 6:36 

3.25 at 6:55 

3.5 at 6:39

4.75 at 6:09

4.5 at 6:34