Outdoor Week 1 - 3/4 - 3/10

I had a decent start to outdoor training.  We jumped straight into fairly high mileage after the recovery week.  I did just over 80 miles and hurdle drills twice.  The first workout I was sick durring and struggeld, but on Thursday I did a Hurdle workout and ran really well.

3/4 - Recovery Day

3/5 - Well I started the week running short generic in about 43 minutes in the morning. A couple hours later I did hurdle drills with Andy.   In the afternoon we went for a fast and hilly run.  We did Vichy, which is all either up or down hill without any flats at 6:30 pace.  I could feel the afternoon run, because hills and hurdles on the same day do not mix well.

Total 16 miles, 106 minutes

3/6 - In the morning I ran Generic with Joffroi and too and from practice.  I was strating to feel sic, but I slept a really long time the night before hoping my runs would go good today.  In the afternoon I struggled.  I felt dead from teh start of our workout.  It was supposed to be 4×3 mile at 16:30-17:00 pace with a 3 minute recovery jog, but I was dead after the first two miles.  I ran 16:31, 17:02, and finally 17:52.  After that  Imanaged to run the two mile cool down while feeling light headed.

Total 20 miles, 135 minutes

3/7 - I felt really bad on the morning run again.  I was still feeling sick, and my hip was sore from overstretching it.  I ended up just running a 32 minute loop of salem to soest to 10th street.  In the afternoon I was starting to feel stronger.  I still had a headache while I ran, but I managed to run a little over 5 miles at 6:30 pace.

Total 10 miles, 67 minutes

3/8 - I ran Generic againin the morning with Joffroi, but I drove to practice this time.  A couple hours later I did the steeple workout for the week.  I ran a two mile warm u, then did hurdle drills for about 20 minutes before the actual workout.   The workout was 5×1000 over 5 hurdles per lap on 5 minute recovery.  I was supposed to run 3:15 pace, but was barely under on all of them.  The splits were 3:13, 3:13, 3:14, 3:14, 3:08.  The first couple I ran positive splits durring, so I slowed down my first lap to focus on running even.  The last one was the only one where I ran perfect even splits with all 75’s.  I felt really good going over the hurdles today and am really looking forward to the first steeple race.

Total 12.5 miles, 84 minutes

3/9 - I did two short runs today, because I was driving 400+ miles back from Omaha.  My first run was at a wildlife refuge  Isaw along the drive.  There were thousands of geese in the marsh that were migrating back north.   I also saw a couple beavers run across the path.  I went for 33 minutes then stretched and got back on the road.  After I got back to Rolla I ran 18th street to Forum to 10th then Pine and back home.  My shin was feeling sore, but my legs are feeling the best they have in a long itme besides that.

Total 8 miles, 66 minutes

3/10 - I finished off the week with an easy 14 miler.  We ran Long Generic and then had to add a little bit to the end of it by running 72 to Salem and back to Multi.

Total 14 miles, 102 minutes