Be the team that goes hard on the last two

my calf felt really better today so i went the full 9 miles. kept it arid in my biosphere.\

#staydry

2 mile warmup, 4x1000m @ 3:13 goal pace with 2:00 recovery and 200m at 35 in between, 2 mile cooldown, plybata. i was a little disappointed to see that i only had 4 instead of 5 repeats but its fine. i hit 3:12, 3:11, 3:10, 3:10. and 35 36 35 34. it felt pretty good today. but my bad calf reaaaalllyy tightened up afterwards.

morning- 3 miles easy

afternoon- 7miles easy

morning- 3 miles easy. im kinda getting used to running alone.

afternoon- 3 mile warmup, 20 minute tempo, 1 ish mile cooldown. i felt pretty good during this tempo. i was the pacer for the first 2 miles, and then me dallin micah and john picked it up at the end. we hit 6:00 for the first mile, 5:49 on the second, 5:40 on the third, and for the last .45 miles we were at about a 5:37 pace. pretty good mane
 

morning- 3 miles easy.

afternoon- 4 mile kony run

half mile warmup, drills, 2 mile warmup, 4 sets of 2x200m at :35 then 1x800 at 2:22, 1 mile cooldown. on every single 200 i hit :35 exactly. on 800s, i hit 2:26, 2:26, 2:24, 2:19. i felt fine throughout this workout. but those 800s were a lot harder to hit than i thought they would be. but i thought it was awesome how it was a pack for all 5 of us for the very last 800.

me and joe met up at the high scool for the run. we ran 8.2 miles then we did some pushups and core and stretch. i felt great and it was a great run
 

morning- 3 miles easy

afternoon- 2.5 mile warmup with drills, kosby test, 2 mile cooldown. i felt pretty dang good about this test. i improved from the last time we did it. also i estimated the meters i ran and plugged everything into a formula that said i would have gotten 4:39 for the mile. so im pretty excited

morning- 3 miles easy

afternoon- 5 miles easy. its getting hot outside ughh

morning- 3 miles easy

afternoon- 2.5 mile warmup with drills, striders, 4x1600m on the track with goal time at 5:20, 1 mile cooldown. this workout was great. i felt really good on every single repeat. i hit 5:16, 5:16, 5:18, 5:12. pretty good stuff mane. i just wanna know what i got on the kosby

morning- 3 miles easy. i smelled skunk on my run and i got a little scared so it might have turned into a bit of a fartlek haha

afternoon- 4 mile kony run with plybata. felt great

morning- 3 miles easy

afternoon- 2.5 mile warmup, 2 mile power run, 2.5 mile cooldown. i felt okay, but i didnt really hit my time. i hit 5:34, 5:22 for a 10:56, when i was supposed to hit 10:50

did 6 miles easy up in scofield

morning- before i embarrass myself by telling my times, let me give you the conditons of this workout. i was up n scofield, where the elevaton is about 7200 feet, the temperature was about 17 degrees, and there were hills on the road that i did my mile repeats. so i did a .5 warmup, drills, 2 mile warmup, 4 striders, 4xMile repeats with goal time at 5:20, 4x30 second sprints (i didn't know how mcuch 200m was) and 1 mile cooldown. on the first mile, i took it out a little slow, trying to account for the elevation. i hit a 5:38, and i felt so dead i almost blacked out literally after it. then on the second one i hit a 5:57, still dead after. then i hit a 5:47, not quite as dead, and on the last one i hit a 5:59, and i felt really dead. the elevation and the hills really got to me. then i did 4x30 second sprints. i really can't wait to get back to do workouts in st george, because it'll be quite the confidence booster.

morning- 3 miles easy

afternoon- 6 miles easy out on the ridge with plybata after

morning- 3 miles easy

afternoon- drills .5 warmup, 2 mile warmup, 2 mile power run at 5:25 pace, 2 mile cool down. i hit a 11:02 for the 2 mile. i didnt do as good as last time, but hey. 5:1

morning- 3 miles easy

afternoon- 5 miles easy plus plybata

morning- 3 miles easy

afternoon- 4 mile kony run

did a bit of a warmup then raced the dogtown. i averaged about 6:20 per mile,my fastest mile was a 5:50, slowest was a 6:34. pretty happy with this race, but my achilles is achilling me right now

morning- 3 miles easy

afternoon- 8.5 dryles easy

morning- 3 painful miles easy

afternoon- .5 warmup, drills, 2 mile warmup, striders, 6x1000m with 2:00 recovery with goal time at 3:10, 4x200m finishes with goal time at 35, 1 mile cooldown. thousands are hard. i hit 3:11, 3:14, 3:15, 3:21, 3:09, 3:10. on the 200s i hit 34 35 36 34. its weird cuz my ankle doesn't hurt when i'm going fast, but when im jogging easy it hurts. i guess i'll just keep icing and wintercresting.

couldn't do any running today. so i hopped on the bike and did 46 minutes with heart rate at around 125.

70 minutes on the bike, including 5 min warmup and cooldown. i started pretty hard with my heart rate around 140-150, then the last 5 minutes i put my heart rate at almost 170. then did some pushups and core

45 minutes on the bike with pushups and core after