Poopy McPoop

Shalane training for the 10k again, Mo Farah helping out Galen Rupp, US Outdoor Track and Field Championships this weekend, and a Runner's World chat with marathoner Dot McMahan.

Monday, June 20 - 0! Fell asleep at night and never woke up. Dah

Tuesday, June 21 - 8 miles (2 up, 5x(2x200, 1x400)), 2 down. Organized a group track work late at night with Crystal, Mike, Candace, Devin, Pat, and Megan. Weather was really nasty and humid during the day, but a cold front moved in on the evening and was very overcast, cool, and breezy. Warmed up together as a group (well sort of, Crystal and Candace decided to do a tempo warmup), then stretched out. Crystal was doing 10x400 at mile pace, so we jumped in here and there to help pace her and worked very well collectively as a group. Anyways, the workout went great - form felt good, and felt very controlled. Splits were like clockwork, and hit them all within a couple seconds of each other. Best track workout I have had in a long time. Afterwards, Pat and I finished Megan's workout with her (10x300 at a little faster than 5K pace), and got in 6 with her at 1:32-1:33. Got in 8 total - 200 splits were 37-39 seconds, 400 splits were 1:17-1:19 so very consistent.

Wednesday, June 22 - 6 miles. Got up roughly 9 hours after our last workout to do easy mileage and drills at the track. Cool morning, lots of people outside early in the morning. Took a new way up to the track, and knocked out the drills before heading back. Legs felt very rubbery, and we took it nice and slow. 54:59 total for 6 miles.

Doing mile repeats tonight with Crystal and Candace. Considering doing a local 5K this weekend in Woodland Park in Collinsville, but just depends on how I feel. Very sluggish and tired today, but the weather is very cool so it should be good to get out there. Really going to make it a point to keep it under control pacewise instead of getting caught blasting through miles in high 5-low 6 minute pace, which would trash my legs for a few days.