Half Marathon, Baby

off day. my sister's boyfriend wanted to run a timed mile since he hasn't run one since 8th grade. he's going into his freshman year of undergrad and is a soccer player. we didn't warm up enough, but oh well. i was supposed to pace him a little bit and help him go close to or under 5 minutes. we did 800m warmup, which he probably thought was a long warmup, but he wasn't warm enough. i led him through 300m before wind and soreness from friday took me out of it lol, ugh, but he was at 75 seconds for a lap + 9 or so meters to make it a mile. i did the last lap with him to get him motivated. final time of 5:13. not bad for someone who doesn't run-run and a weak warmup! 800m warmup plus 2 laps = 1 miles lol.

i didn't entirely expect to do a workout today, but i realized i probably should about 2 or 2.5 miles into my run. i woulda done a 3 mile warmup, so that's what i ended up doing. felt somewhat recovered but still heavy-ish. this week is my last one in chicago, so there will be/already have been some nights of little sleep. makes working out tough. anyway, this was a repeat of last tuesday's workout, but faster this time. 4x1.5 miles, 3 min rest, 5:45 goal pace. times:

8:43: into wind, splits were something like 2:52, 2:56 (5:48), 2:55 (8:43)

8:47: spot turnaround at 800m, still into wind for at least first 800. splits were 2:52, 3:03 (5:55), 2:52 (8:47) yeaaa! got that last 800 in fast. i was chasing some little kids. it hurt lol

8:42?: i think this one is short. probably closer to 8:47 or 8:50. don't remember the splits, but i think the first "800" was like 2:44, which i think was short

8:38: finally hit my time... i used the new mile markers for this, ones i'm less used to, but they should be no different from the old ones except that these ones are all shifted south about 200m on the same path... couldn't find the first 800m marker because of unfamiliarity, but the mile was 5:37 if it's the right distance, followed by a 3:01..

my times weren't that even, but a mile and a half is a long way to go for a repeat. very easy to fall asleep then wake up a few times... weather was probably low 80s, wind was a good temperature. much better than last friday, when the wind was as hot as the rest of the air, ugh. like a sauna at the start..

5 easy, not much time today, heavy

10 easy, still heavy

10 easy, feeling much better. tried out something where i slightly straightened my body vertically, mostly in my legs, which seemed to help me use the balls of my feet more (and my hamstrings) and seemed to better keep my motion in one plane. it was the end of the run, so whatever, we'll see. probably going to do a cutdown 10 miler tomorrow, last 3 are supposed to be sub-18 min. think i'm going to go for 6:35, 6:30, 6:25, etc., or start a little faster and level out at the end.

3x20 pushups

i'm writing this on Wednesday. these next days are not impressive. last days home/first days at school though. whatever.

pillar core workout

pillar and pushups