For clarification: Wed is tempo or intervals or hills, its just intervals and hills have the same time spacing. And Sat is based on what we do Wed. Also tempos x? Are how many fast 20 min sections there should be. And for strength, the different colors represent different giant sets, to reduce time.

Currently I'm planning to run the air force marathon in September next. I'm going to try to bring my time down to 3:30 for that marathon. I'd like to bring it down more but I think 3:30 is doable for me by then. Maybe 3:15 can be a lofty goal, but 3:30 seems reasonable given my planned training.

My knee and ankle still hurt from my fall on Wednesday, but they should be fine in a while. I just have to keep the gauze on my ankle till it actually starts healing. 🫤

Also also today, I played some disc golf to cool down between intervals, which went really well, but what do you expect with a much easier course and no 20 mph winds 😁. Then I did time based interval testing. Again so I could have accurate measurements for when I make my next running plan.

Also today, I ran the hills for 2 mins and intervals for 1,200m so I could get distance and time measurements for use in making my next training schedule for the air force marathon in September. I'm going to try to lower my time by 30 minutes for that one.

4/23 finally today! Today we needed to do a speed session but we couldn't decide between hills and tempo so we chose a trail and did both. We ran a trail at about a tempo pace but mainly focusing the efforts on the hills. Unfortunately I goofed off and scraped my leg, but it's fine. It just hurts.

4/21 is our tapered long run. It's just 10 miles today. It was supposed to be 13 but we were feeling it as is and I wouldn't have minded adding in the extra 3 but my friend would have so just 10 it is.

4/18 since our speed session ended up being a slow run, we decided to make our other slow run a speed session and tried to PR our 5K times at work. We did but not by as much as I was hoping we would. But that's fine. After work i played some disc golf for steps. I did poorly but the wind was 20 mph.

4/16 was an easy run. My friend had another friend who wanted to join us for a run. Since we're on taper, why not. He was definitely not a runner though. He kept starting too fast and would gas out in a minute. Still we ran with him when he could. It wasn't bad.

4/14 is the last of the full long runs before the marathon. We added some trail miles for some distance and that was a lot nicer to run on than the road. It didn't go too bad, but it started to rain near the end and his knee started hurting and I was in pain too so we slowed down a lot at the end.

4/12 was strength and conditioning again. I did about 1/3 of the workout at work during lunch which was lucky because my roommates were throwing a party in the garage and I'm not comfortable working out in front of people so I had to wait till late to get started. Got most of the exercises done.

4/11 was supposed to be a 12k easy run, but the temp dropped to 30° outside and we just weren't up for an outdoors run, and the treadmill felt so much harder (and it was SO hot in there), so we called it a bit early. Not disappointed, just tired.

4/9 was our tempo run. He finally got tired of hills and wanted to try for speed so we did a tempo run. It wasn't bad. I wasn't super happy with our pace and how hard it felt, but I can't expect too much since we've not been doing almost any speed work except for hills lately.