Be the team that goes hard on the last two

morning- 3 easy

afternoon- 2.5, drills, strides, 4x1600 on the track (goal pace: 5:23) then 2x200m starts with a 1 mile cooldown. i hit 5:20, 5:20, 5:18, 5:11. a little too fast but it's hard not to go fast when you feel pretty good. good stuff from everyone today.

morning- 3 easy

afternoon- 8 easy out to the lonely mountain. definitely the funnest run we do.

morning- 3 easy

afternoon- 4 for the warmup, 20 minute tempo (goal pace: 5:45-5:55) and a tiny cooldown. we went 5:50, 5:48, 5:46, and then we really pushed the last part with like 5:20 pace at the end. felt really good, legs are just a little tired. weights after was great. it's starting to get easier, so i'll have to up the weight next time.

Morning 3 easy

Afternoon 4.5 for the kony run

Morning-3 easy me and tanner didn't check the website so we ran oops

Afternoon- 2.5, drills, strides, 4 sets of 2x200m at :34 and 1x800m at 2:20 then a half mile cool down. On the 200s I consistently hit 35-34. The 800s went like: 2:22, 2:19, 2:18, 2:18. The 800s defenitely felt like a hard push but I was able to hit my times. Good stuff from everyone today.

Ran 10 miles out on the strip with joe and scott. Super fun run with jumping and climbing, two fun runs in a week is always a good thing.

morning- 3 easy

afternoon- 2.5, drills, strides, 4x1600m with goal pace at 5:23 again, then a mile cooldown and weights. i felt pretty ok, it was still kind of hard. i hit 5:21, 5:22, 5:19, 5:16. i need to not go faster on my times but its hard not to. hopefully it doesn't kill me. weights was great. i upped the weight on all of the stuff and i felt really good about it.

morning- 3 easy

afternoon- 10 out on the dirty hurty course. felt good but i really  need new shoes. i'm gonna have to wait til my birthday on the 23rd though. dangit.

Morning-3 easy

Afternoon- 2.5 , drills, 8x2:00 on the track with random speed changes, 2 mile cool down.  I was super happy with this workout, my legs were really tired but it was nice to not have to stress about hitting times. I ran off of how my body felt and I pushed it hard today. Weights after felt good. Good stuff from everyone today 

morning- 3 easy

afternoon- 4 mile kony

no morning run

afternoon- 2.5, drills, and we were gonna do 3x400, 3x800, then 4x200 on the track but we had to move it to webb hill. so instead we did 3x1:30, 3x800m, then 4x:40 sec, 2 cool down. at first i was a little irritated that we had to move it, but i was really proud of this workout. i eased into the 1:30's, then i went pretty hard on the 800's, then it was all out on the 40 sec ones. it was really hard, but it was nice to not have to worry about times again.

ran 8 by myself. i started at where we park for little black mountain, then i went to the petroglyphs and i kept going straight, it turned into a pretty cool trail.

ran 7 easy with joseph

morning- 3 easy

afternoon- weird workout. we were supposed to do 3x400m, 3x800m, 6x200m, but thanks to josh's stupidity we ended up doing 4x400m, 1x800m, 6x200m. the goal times were 1:10, 2:20, and :34. on the 400's i averaged 1:10, on the 800 i hit 2:21, on the 200's i hit 32-34 for most of them then coach said it was ok to torch the last one so i hit 28 on the last one. felt pretty good. i'm guessing 7 total for the afternoon

morning- 3 easy

afternoon- 5 easy with strides. felt good

morning- 3 easy in my new shoes. they're still the gt 2000 trail, but these ones are the 3's and they're camo and black, pretty sweet

afternoon- 2.5, drills, strides, 4x1600m on the track with goal pace at 5:16, 3x300m all out, 1 mile cooldown, weights. i felt good on the mile repeats. i hit 5:13, 5:13, 5:15 (a little harder here) and then i was feeling good on the last one so i went 5:05. the 300s were tough, but i went 46 47 47. weights was a little harder today, but it was good. good stuff from everyone today

morning- rest

afternoon- 4.5 kony

did a mile warmup and drills, then did a 7 mile progression run out at warner valley with the crew. we hit around 6:30 the first mile, then we progressed and the last 2 miles were 5:39, 5:20. jaden made a strong move that josh went with, and i tried to go with josh, and kale tried to go with me, and there was about an even amount of distance between us 4, until josh caught up to jaden and kale caught up to me, it was pretty cool haha. good stuff from the brewskies today

Morning- 3 easy

Afternoon-2.5, drills, strides, 12x400m goal pace at 1:10, 2 mile cool down. I kinda felt like crap but I think it was just cuz of the cold. I averaged 1:09, my slowest being 1:13 and fastest being 1:07. Weights after was tough too. Kind of an off day.

Morning 3 easy

Afternoon 8 easy on the strip. Beautiful out there

Morning 3 easy

Afternoon we had our time trial. I ran 4:40 on the dot. Not too pleased with my time. There's definitely room for improvement, and I'm excited to see what I can do. Positives from today were that it's a 2 second pr, I had a strong last lap, and we're not even trained to hit super fast times yet, so to pr isn't too shabby. 

morning- 3 easy. that caleb kid should run with us int he afternoon too, he could be good.

afternoon- .5, drills, kony run. felt good.

Morning 3 easy

Afternoon 2.5, drills, longer strides (I think they helped), ladder workout which was 400 800 1200 1600 and back down, with goal times at 1:10, 2:25, 3:49, 5:16, then the last 400 was all out. I hit my time on all of them except the last 800, where I was 1 second slow. Big confidence boosting workout, I feel really good about it. Good stuff from everyone today 

Ran 10 miles. I drove out to where we turned around on Tuesday and ran 5 out from there. Lots of climbing, I'll have to google the elevation but I think I got pretty high up there.