so........2/3 for workouts.  3 wasn't terrible but can't be listed as a solid session.  Bring on the 10miler today

HELLS FREAKIN YA!!!!! Finally had a good workout. I've been here over 20 days and nothin has seemed to click. I was having to modify workouts, my jogs felt shitty........ but not anymore...or not for these workouts. I'll be honest, not only was I getting dominated in workouts, but I had to get shit within the workout modified/changed.  It sucked. mentally and physically I was frustrated.

Tuesday was the next workout.  The workout was 300 (3min) 200 (2min) 100,   10min  200 (2min) 100 (2min) 100 (2min).  Everything was suppose to be fast.  Up to this point all I've done is 30 second 200s (i.e. slow and steady).  As I step on to the line for the workout, one thing crosses my mind...."F*ck it. Let's roll".  I wanted to run fast, that was it.  I finish the workout  36.8, 24.6, 12.4    24.3, 12.3, 12.0.  HELLS FREAKIN YA!!!

Second workout was on Thursday - 7x 3min surges with 2min recovery on a trail.  So basically 7x1000m.  3min surges is all about going to another place in the mind for as long as possible.  That's the trick.  Focus on a point on a loop and just stay with it.  I rocked out well. Splits were anywhere from 4:50-5:10/mile pace.  I'm pretty pumped with this workout because I've never done this many repeat 1kms in a workout.  \

So that's two workouts down with one to go.   WTF though.  I've been in the fetal position in any time from not running.  Everything hurts!! Hamstrings, quads, back, hips,.....face.  EVERYTHING!!! Want to know how to hurt...Run balls to the walls in a workout when you've done nothing but 5-10km training.  But it feels good.  This kind of pain feels real good!!!

Wow, long overdue entry!

4 days of driving across the countries and I've landed here in Scottsdale, AZ for another year of training. It's under 6 months to go until the trials and man it's crazy.  Crazy to think that all this work could become a reality.  I'm excited, scared, nervous, amped.....you name it I'm feeling it.  And it's great.  I want all these feelings because it's these feelings that are going to help me push my body to new limits.  I need to find a half second in my training.  A half second to cut my time to hit the Olympic Standard. Where will it come from?

It's all about different mindset and new limits.

The drive got me though.  I was out of commission most of last week because of a cold.  I ran 5 days out of the week.  clocking an whopping 20 miles...ha ha ouch.  (2 weeks prior I had logged a 70mile week). I was rundown, tired and a cloud of fog congested my head. But this is a new week and I'm feeling a lot better.  I even had my first week of workouts with the team.  Each day the cloud over my head cleared a little more and through the clarity the miles started to show.

9	10	11	12	13	14	15
off   off	AM: surge hill, SS downhill, 3min surge, 2 min SS (10minx3)  5:16, 5:31, 5:36 pace    6mile warmup/down         PM: 2miles	AM weights +3 miles    PM: 5 miles                 Total Mileage: 57	6,28 miles easy run	AM: 2x 4-400m 65, 65, 63, 61  64, 64  1min rest             6mile warmup/down    PM: 4 miles	AM: weights +4 miles       PM: 6.6miles	8 miles                   Total 57 Miles

Tuesday was rough.  30 min continuous running workout that involved a hill surge, 3min surge and steady state runs.  Basically each loop took roughly 10min.  What a day to come back.  Let's just say it, I DIED!!!  oh man it hurt so bad.  I ended up getting passed by a couple girls in the workout. Yes, they're some of Canada's best distance girls, but none the less, it was frustrating.

Friday was the second workout. It was a hell of a lot better.  I felt good and able to stick with the GUYS group....well for 6.  

It's going to take a little bit to get back into the groove again but I have plenty of time.  I got a down week this week to recover and recharge.

I'm not worried about things.  If I'm going to get sick, now's the time to get it out of the way.  It's about getting healthy and running fast now.