Be the team that goes hard on the last two

Hard today. Almost didn't finish. 2.5 warmup, drills, strides, 2x1200m @ 3:41 w 3:00 200m jog, 2x800m @ 2:14 w 3:00 200m jog, 2x300m finishes, 4x100m finishes. Hit 3:41, 3:42, then 2:24...coach had us switch after that because no one was hitting their times, so after the first 800 we did 2x400m w :30 sec rest, i hit 1:08, 1:10...then finished hard as i could for the 3's and 1's. really flat from a long car ride, plus it was a monday workout. i'm not too worried, cuz not every workout will be perfect.

3 easy this morning to hidden valley. Super super windy, it was fun.

8 miles with Josh, gibby, Bryson and kc out at snow canyon. Huge headwind and uphill for first 4 then smooth sailing back with a tailwind and downhill, it was nice. Watched Matthew win the mile in the jv meet, stud. 

3 easy to the bridge this morning. 

6 total. 2.4 warmup, drills, strides, 3x5:00 min on the track at T pace with random surges thrown in by coach, with 3:00 recovery between each, then 4x100m starts. Cooled down to 6. Felt good. Didn't crush it too hard today, cuz we've got a huuuge workout on Friday that I wanna be fresh for. Good stuff from everyone today. 

3 easy to the spectrum this morning.

After that, we had our flag run tradition. what it is is the seniors all run a dhills flag around the water tower, then run it up the water tower. the route was about 1.2 miles long, and the goal is to beat the time from the previous year's seniors. it was a new course so we have the record. we did it in like 5:00. there were probably 100 seniors that showed up so that was so great. I was the first leg, and boston, since he's on student council, was the last, and he ran it up the water tower. awesome stuff. then we had thunder day, and just check my snapchat story for that good stuff, it's thesageducote

4 easy kony led by coach clark.

hard workout today, but i feel like it'll be a huge benefit. 2.5 warmup, drills, strides, 20x400m in sets, first set of 4 was at 5k pace, 1:13-1:15, with 1:30 recovery, next set of 4 was same, next set of 4 was 2 mile pace, 1:10-1:12, with 1:00 recovery, next set of 4 was mile ish pace (a little slower) 1:08, with :45 sec recovery, next set of 4 was 1:08-1:06 with :30 sec recovery. same amount of recovery between sets as the recovery between reps.

First set: 1:16, 1:15, 1:15, 1:15, right on.

second set: 1:15, 1:15, 1:14, 1:13, right on.

third set: 1:11, 1:11, 1:12, 1:10, right on.

fourth set: 1:08, 1:09, 1:08, 1:08, starting to feel it.

fifth set: right here i made a bad mistake, i thought it was :45 recovery still for the last set, but coach said it was :30 instead, that kinda wrecked me mentally for the last few, but i should've payed better attention. hit 1:06, 1:09, 1:14. then after i faded hard on that one, coach said don't do the last one 'til my heart rate gets to 130. that took about 2 minutes, so after that I ran a 1:03. good good workout, i closed it hard and i felt good about the whole thing pretty much.

Easy 3 through the 6. 

Long shift today, I work 11-9. Woke up earlier and ran 7 easy from my house out to sunriver and back. Felt good, but legs are kinda trashed.