Be the team that goes hard on the last two

70 minutes total on the bike, 5 minute warmup, 54 minutes with heart rate at 140, then last 6 minutes with heart rate at about 165, then 5 minute cool down. did some pushups and core after. i can't wait to try to run on monday.

morning- 3 miles easy

afternoon- 2.5 mile warmup, drills, 6x400m at 1:10, 1 mile cooldown. i hit 1:09, 1:09, 1:11, 1:11, 1:10 1:12. pretty decent, just trying to get back nto the swing of things i guess

morning- biked for 36 minutes

afternoon- 6 miles easy

morning- biked for  30 minutes

afternoon- i wanted to try the workout, but i thought it would be better to just take it easy, so i just ran about 6.5 miles easy. i got my first massage today. lets just say i've been de-calf-inated. but adam told me that my injury could be because of my toes, and he showed me some new stretches i could do, and he told me to take an epsom salt bath and use a lacrosse ball on my achilles. but the way he talked about it, he didn't think it was a stress fracture, so that's a big confidence booster. he also said i could run at the meet on friday, anothe confidence booster.

morning- biked for 28 minutes

afternoon- 4 mile kenyan. felt amazing!! adam is a wizard. also, im running the race tomorrow, so i'm super swagged about that
 

Morning-ran 3 miles easy. Felt great

afternoon-ran a 2 mile warmup with some pickups, strides and drills, raced the mile, did a 3 mile tempo run, then cooled down a mile. For the race, I think I did okay considering I've been injured for the last 2 weeks. I took it out pretty slow, then after the 800, I picked it up. The last 200m I was trying to outsprint Paul and some Dixie kid, but they matched me and beat me. I came in with a 4:59. I'm just happy I stayed under 5. Now I just gotta get close to my kosmin time! For the tempo, I hit 18:29 for the 3 miles. It felt pretty good, but the last mile was into the wind which was hard. 

woke up feelin like p diddy. went to the car wash at 11, had fun. didnt get burned. then got home and ran 10 miles out to the lonely mountain. our hub cap and bowling pin was gone! legs feel good. ill do a race report from hurricane once i find out my time

morning- did a fartlek 10x1:00 min

afternoon- 3 miles easy

morning- 3 miles easy

afternoon- 5 miles easy out by the mittens

morning- did a fartlek 1 2 3 4 4 3 2 1

afternoon- didn't run because i was too lazy

did 9 miles today because we only had 6 miles total morning and afternoon, and i made up for the 3 i didn't run yesterday, so i ran 9

morning- did a fartlek 10x30 seconds with equal recovery. felt good and fast. the pace per mile on coachs watch was 4:25 so that was an eye opener for sure. ran an easy 3 afterwards

6 miles today. super windy

morning- 3 miles at 5 am. thanks to drivers ed

afternoon- 2.5 mile warmup, drills, strides, 3x1000m at 3:20, 4x400m at 1:08, 2x300m at :48, 1 mile cool down. on the thousands i hit 3:19, 3:18, 3:20. on the 400s i hit 1:10, 1:08, 1:09, 1:10. those were hard. on the 300s i hit :50, :49. lots of fast stuff today, good shock to the system. itll be exciting to throw down some fast times

morning- 3 before drivers ed

afternoon- 6 screaming miles in the sand

morning- 3 miles easy before drivers ed

afternoon- 2.5 warmup, drills, strides, 4x400m at 1:08, 1x800m at 2:16, 3x400m at 1:08, 4x200m at :32. i feel like this was a pretty successful workout. it was definitely a good push, and it felt fast. on the 4x400m i hit 1:08 on every one, on the 800 i hit 2:29, not too proud of that but its ok. on the 3x400m i hit 1:08 except for one, i hit 1:09, on the 4x200m i hit :32 every time. so im glad i hit all my times, but i think it could have been better.

morning- 3 miles easy before drivers ed

afternoon- 3 miles with 4x200m finishes

morning- 3 miles easy. no drivers ed!!!!

afternoon- 3 miles with 4x200m strides. hit :29 on the first one. im officially a sprinter.

today was the race! we got to hurricane and the weather was perfect. then the wind started picking up and i mentally kind of checked out once i felt the wind. well we warmed up, felt fine, got to the start, and i took it out way slow. then i picked it up for the first mile at 5:10, but then i got stuck alone in the wind with nobody to draft off of. so i kind of faltered a little bit, and came in with a 10:42. its okay, theres always next time.

morning- 3 before drivers ed

afternoon- 2.5, drills, strides, we were supposed to do 1 mile at 5:08, 4x1200m with the 800 at 2:28 and the last 400 at 1:08, then 2x300m at :51, then 4x100m all out with like a 5 meter recovery, but since no one hit their times, coach changed it to 2x1200m instead of 4. on the mile i hit 5:10, and i didn't really check my watch for the rest. i felt pretty flat, just like everyone else. but i'm gonna go hard on wednesday, especially since i probably won't be racing at pineview on friday.

morning- 3 before drivers ed

afternoon- 7 miles out on the arizona strip

morning- 3 before drivers ed

afternoon- 2.5 mile warm, drills, strides, 12x400m with surges w/o pace, 4x100m starts, 1 mile cool down. i felt pretty good, and i felt like my place on the team during the workout was pretty good, but the rain and wind really sucked

morning- 3 bwfore driversed

afternoon- 3 mile kony with 4x200m finishes

morning-3 miles

afternoon- 2.5, drills, 8x200m, 1 mile cool. hit 30 30 30 30 31 31 30 29

ran 7 miles before preference. felt good

morning- 3 before drivers ed

afternoon- 5 miles easy with 4x200m finishes, i didn't have my watch, but apparently i hit 29 on 2 of them so i'll chalk this one down as a W. pretty stoked for the races tomorrow. for the mile i want to go 4:38 to 4:46, and in the 800 i'd like to go 2:08 to 2:11.