Be the team that goes hard on the last two

morning- ran 8 easy with kids camp after. felt good

afternoon- 3 easy. it's hot.

morning- 3 mile warmup, 18 minute tempo, mile-ish cooldown. we hit the first mile at 6:05, second at 5:47, 3rd at 5:37, and the last 200 meters was about 33 seconds. it felt relaxed and good. we hit the 3 mile at 17:25, which is pretty good for this early in the season. overall a good run. tabata after.

afternoon- 3 easy with spencer scott boston. again, hard.

morning- 7 easy on the trails. felt good, pace was good, weather was good.

afternoon- 3 easy. 7:26 for the average

.5, then drills, then 2 mile warmup, fartlek workout at sullivan soccer park 11 22 33 33 22 11, mile cooldown. it felt pretty good, but i kinda wish we could have met as a team so i could have more people to push me, joe did a pretty good job of that though. joe did great for his first workout, and i felt pretty good too. core and stretch after.

5 easy on the trails. 7:35 for the average, the weather was perfect, and i felt great. best saturday run yet. saw spencer doing some core, good to see him out.

morning- ran 7 miles total, 2 mile warmup, 2x mile webb hill repeats, 2 mile coldown tabata. felt pretty hard. i hit the first repeat at 8:10, and the 2nd one at 8:26. it was weird cuz when i was running the repeats, i felt like i was giving it my all and pushing my hardest, but when i got done with them, i felt like i recovered pretty quickly. good workout. 

also played some halo with joe and spencer, that was fun. then had a nerf war to simulate a tempo run lol jk. we need to hangout with girls.

3 more in the afternoon. 7:13 for the avg.

morning- 5 easy with 8x100m strides. felt pretty good. 7:38 for the avg. core and stretch after

afternoon- 3 easy 7:19 for the avg. felt great

morning- 2.5 warmup, drills, 20 minute tempo, mile cooldown, tabata and stretching. this wasn't one of my best tempos. when we started, my plan was to ease into it like we've been doing, but spencer just went ham on the first mile, and i wanted to stay with him, so i did. first mile we hit at 5:40, way too fast. then i dropped off a little and hit a 5:43 second mile, then i caught back up to spencer with a 5:53 last mile. we averaged 5:45 and made it 3.48 miles, so it wasn't too bad. felt decent, but not the best.

afternoon- 3 easy. perfect weather.

morning-6 very easy out on the gem trail. averaged like 10 minutes. felt great.

afternoon- easy 3 in the rain. 7:17 for the avg.

morning- 2 mile warmup, drills, 4x400 all out with equal recovery, 1 mile cooldown. i felt really good. i hit 1:09, 1:12, 1:12, 1:08. pretty successful.

afternoo- easy 3 around the rec center. 7:37 for the avg.

ran 6 easy. took the flat trail out at hidden valley. felt good. 7:05 avg.

morning-2 mile warmup, drills, 5x500m hill repeats behind the high school, cool down, tabata. this workout felt a little harder than i thought it would. i hit 1:45, 1:47, 1:50, 1:52, 1:48. next time i won't go as hard on the first one. its all a learning exprience

afternoon- i ran 3 easy. it's getting really hot outside

morning-ran 7 easy. felt good, we went slow kinda to recover.

afternoon-chelsi's 5k. just jogged it.

morning-2.5, drills, strides, v02 max on the track, 2 mile cooldown. i felt really strong on this. i hit the first mile at 5:32, just cruisin'. then i picked it up a little, and saw that i was catching kale, so i caught up to him and lead for about a lap and a half. 2nd mile was 5:24. i was leading until about a minute to go, then spencer and kale's famous 800 runner speed kicked in. i still finished pretty well, almost 11 laps and 3rd on the team. it's an improvement from last year and this early in the season. 2 miles at 10:56, last .76 was at about 5:15-5:20 pace? not sure. felt pretty good though.
 

afternoon- 3 easy. i like what kale said about easy runs being more about listening to your body than hitting paces, so i took it a little slower. 7:57 avg.

morning- ran 10 easy up at navajo lake. it was great, because it felt good and we were at 8000 feet elevation. good run.

afternoon- 3 easy in the heat. took it a little slower again. 8:05 for the avg.

morning- .5, drills, 2, striders, 3x1 mile dirt repeats, 1 mile cooldown, core/stretch. i felt really strong on these. the first one i hit 5:52, way too slow, i was supposed to hit 5:37. 2nd one i hit 5:32, still felt really good. the last one was a slight bit harder, hit 5:27, still felt really good. i don't want to say this workout was easy, but it was very comfortably hard. good run.

afternoon- 3 easy. 7:30 avg

morning- ran 10 miles easy in the heat. it was way hot. this wasn't a very good run. it felt really hard physically and mentaly.

morning- 2.5, drills, 5x500m hill repeats, 4x300m progression finishes, plyombata. i felt pretty good today. on the repeats i hit 1:45, 1:45, 1:45, 1:42, 1:44. the finishes were good and fast too. overall a good practice.

afternoon- 3 easy. only 100 degrees today. not too bad.

morning- 7 easy with striders. felt good. kids camp after

afternoon- 3 easy. super hot. 102 today. i ran with water this time #aided lol

morning- 2.5, drills, striders, 20 minute tempo with last 4 minutes all out, 2 mile cooldown. i felt pretty happy with this workout. the first mile i hit 5:31, then 5:37, then 5:46, then like 3 minutes for the last .6. this was probably my best tempo, even though the splits weren't negative. i hit the 3 mile at 16:54, one second shy of my pr, and made it farther than i ever have in a 20 minute tempo, and this early in the season. pretty good stuff

afternoon- 3 easy with joe and caden.

morning- ran 8.1 on the barrel roll today. felt really good except for my left calf which is a little tight, but it always is. beautiful trail.

afternoon- 3 easy. 106 today.

morning- 2.5, drills, 3x3:00 hard with 3:00 recovery jog, 4x30sec hard with 30 sec recovery jog, 3x3:00 hard with 3:00 recovery jog up. this workout was great. on the first 3 3 minutes, i felt great, and we kept a tight pack. then on the 4x30sec i felt great and it got me a little more tired cuz it was faster, but on the last 3 3 minutes we kept a pretty tight pack, and i felt like i finished really strong.

afternoon- coach told us to take it off or aquajog, so i aquajogged for 30 easy.

morning- ran 10.4 on the beautiful little black mountain trail. it felt great except for my left calf again. Kale showed us this hidden canyon that we ran in, it was nice and shady and fun. next saturday i want to run the canyon i found, it looks fun.

morning- .5, drills, 2 mile warmup, fartlek 1 2 3 4 4 3 2 1, barefoot cool and plyombata. i felt really good. i felt like i just cruised the first 1 2 3 4 4, then the last 3 2 1 was a little tougher but me scott spencer and kale kept a nice little group the whole time. on the last one, i almost broke a minute in the 400 cuz we did the last one on the track, maybe 1.5 more seconds and i could have done it. good stuff from everyone today.

afternoon- 3 easy. felt alright.

morning- 7 total. 6 mile run plus kids camp. coached a kid named Ben to the finish, i got him to catch scott's brother! i'm gonna start coaching lol

afternoon- 3 easy.

morning- did .5, drills, 3 mile warmup, 30 minute tempo, cooldown. i made it 4.91 miles, avg pace was 6:07. kinda slow but i think that's what we were going for cuz it was a longer tempo. splits: 6:35, 6:08, 6:03, 5:51, and then 5:30 or 5:40 pace for the last .91. felt alright during, finished tied for first on the team, but i'm feelin pretty flat now. just gotta keep hydrating and rolling and doing my thaaang

afternoon- 3 easy up at eagle point. it was hard, 10,000 feet elevation.

morning-ran either 6 or 7 on the blue lake loop, felt hard, high elevation. lots of uphills, but the trail was beautiful.

afternoon- 4 easy on the same loop as yesterday. felt great.