Shuley Running

PM-10 miles easy with the team towards the canyon. Great weather. 

PM-Tough workout today. It was a ladder 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m. Splits were 63, 2:13, 3:26, 4:44, 3:32, 2:13, 61. Rest was about 1:1. I felt decent for the workout, but I will say that it was one of the tougher distance workouts. Maybe that is just track in general. 

PM-8.5 miles easy and then strides. I ran by myself. Pretty nice weather out. 

PM-Tempo run with the guys at lake loop. I felt really good. Never felt like we were going too hard, which was awesome. Our 5 mile tempo was 26:00 flat so a 5:12 average. Last mile was a 5:04 though. It was quick, but definitely one of our easier workouts. Zach, Mckay and I are in good shape. 

PM-7.91 with the guys for 4 miles and then the rest by myself. I think I turned around a little bit early which is why I didn't get a full 8. I felt my calves tightening up which means I'm just a bit tired from yesterday. 

AM-My achilles today felt like crap and had to walk/run back to the cars after 3.4 miles. Achilles started to flare up. Not strain which is good, but it hurt a lot throughout the run. Probs got 5 total. What sucks is I am in incredible shape. Tomorrow I'm off and then we will go from there. Maybe I can get back to normal mileage after that. Probably just not used to high amounts of volume like this week in workouts.