Be the team that goes hard on the last two

ran 7 miles easy today with kale. piece of crap scared the crap out of me

today i did 6 miles easy with 8x100m barefoot strides and tabata

ran 6 miles easy

went rock climbing with thatchers darian and kale all day and before that i had breakfast with my grandparents before they left so i never got a chance to run. ill run tomorrow.

ran 7 easy today. 1 to the high school, 5 on the trails, 1 back.

today we did 6 miles easy with 8x100m striders and tabata. i felt really fast during the striders but i felt a little off when we were doing tabata. maybe i need more water

ran 8 mile progression run out at navajo drive today. it seemed a little harder than it should have

today we did 8 miles total including the warmup. i liked this run, it ws a fun route and i felt good. then we had striders. i love those. i always feel fast on them. then we did plyos. everybody kept whining about how hard they were but they were a piece of cake. compared to tabata

did 7 mile run today. we were suposed to go at a faster pace but no one wanted to but me and boston so me and boston kinda picked it up while everyone else went slower.
 

6 miles today. felt pretty good. then we had new tabata. it was way funner than the old tabata

did 9.36 miles with joe and scott today. we did it at about 9:26 pace. it felt good and it felt good to run for a long time for the first time since the summer

today i did a 2 mile warmup, v02 max, 2 mile cooldown, and PLY-BATA. i felt good during the 2 mile warmup, although my right calf was a little stiff. during the v02 max, i made sure i got out and started with the front of the pack. i stuck with kale and john for the first 10 minutes or so, but im not sure if they sped up or i slowed down, because they broke off and there was a gap of about 80 meters between me and john. i finished with 10 and a half laps. my first mile was a 5:23, 2nd mile was a 5:38, and i was at about 5:34 pace for the last part. i felt pretty good today, i think it was a pretty successful workout.

first run with the virratas! we ran out until we saw ashton and wyatt stuck in the sand so we spent like 15 minutes helping them. then we ran for about .5 miles til we turned back. then we helped them again, and after about 8 minutes we got them out. then we ran back. me scott boston caden and joe progressed from about 8 minute pace to like 740 something pace. for my first run in zero drop, my calves arent that tired.

first speed workout with the virratas! it felt great. we did a 2.5 mile warmup, 15 minute tempo, and about a 2 mile cooldown? the pace i had for the tempo was a 5:52. i averaged about 5:50 per mile, which kept me with coach and dallin. it felt pretty good. but this whole zero drop thing is shredding my left calf. you were right scott.

did about 6 miles easy up on the ridge. i love the ridge. after we had 8x100m striders and plybata. felt great

today we did a 2 mile warmup, fartbata workout, and 2 mile cooldown. i felt great during this workout. i managed to stay with the front of the pack.

did about 10 miles (9.6) out to the Lonely Mountain. it was awesome. lets just say if you could combine running, cliff jumping, and rock climbing, that was it.

today i did a half mile warmup, drills, 2 mile warmup, kosmin test, 4x300m progression sprints with pushups, then a 1.5 mile cooldown. i felt really strong during the kosmin test, and passed a lot of people who went out way too hard on the first part. where i ended, it seeems like that would be about a 4:45 mile but im not sure how the formula works. then on the sprints with pushups i felt really tired but they felt good. i hope we replace 200m finishes with those.

morning- 3 miles easy on my own. felt great to wake up and run again.

afternoon- 8.5 miles on the church rocks trail. it was a awesome trail, and a great run
 

afternoon- i did half mile warmup, drills, 2 mile warmup, 4x1600m repeats with goal time at 5:27, 4x100m sprints, 1 mile cooldown, and plybata. i was really excited about this workout. i love mile repeats. on the first one i hit a 5:27 right on, and i felt pretty good, stuck with john and dallin. the second one felt a little harder and i hit a 5:29, and i stuck with dallin. the third one was a little harder mentally, and i hit a 5:31. after that, coach said that if you didnt hit your time on the last one then you were done. but i didnt want to be done, i wanted to prove i could hit it on the 4th one. so on the 4th one i went out a little easier, and i progressed with each lap. i passed john, and on the 3rd lap josh mcphie and coach came up behind me and coach said to stick with josh, but i tried and tried and he wouldnt let me. so he finished about 8 seconds before me, and i finished that last repeat with a 5:14. pretty successful end to a hard workout. then on the 100s and plybata i felt fine.

morning- 3 miles easy

afternoon-6 miles easy with 8x100m striders. felt fine except my right knee and my left hip is kinda buggiing.

afternoon- did a 2 mile warmup, 8xMcgruff with 2:00 recovery jog, 8:00 jog to the track to do 4x400m progression finishes, and plybata. i dont really like this workout, im not very good at sprinting and all out kind of stuff. and on the finishes i felt flat, like there was no spring in my legs. plybata felt fine though
 

morning- ran 10 miles on the ridge, the secret ridge, and the secret trail.

afternoon- 2.5 mile warmup, 20 minute tempo, 1.5 mile cooldown. this tempo was great. my goal pace was a 5:44. i started with coach and micah at about a 5:45 pace. then me and coach pulled ahead in front of john for a 5:44 pace. then during the last minute or so micah and coach pulled ahead a little bit, and i was going at about a 5:40 pace. overall this was a great tempo, but it was really hard to breathe after. also it was reallyy cool because the region course last year was only 3 miles and i got a 17:48, and i hit the 5k in this workout at a 17:48. pretty good stuff mane
 

morning- 3 miles easy

afternoon- 7 miles easy on a crappy trail

Morning-3 miles easy

afternoon- 2 mile warmup, 3 mile repeats. I had to cut this workout a little short because of my left calf. But I hit 5:27 5:30 5:26. Couldn't cool down. Only did a little plybata.

morning- made it out my door and my calf started hurting again so i didnt run.

afternoon- 4 mile kenyan run. my calf was still really tight, and i still felt the sharp pain every once in a while.

couldnt do the workout today so i jogged about 6 miles easy. calf feel bettter