Be the team that goes hard on the last two

morning- 8 easy out on barrel roll. felt really good. beautiful trail and good conversations with kale and scott.

afternoon- 3 easy by meeself. super excited for this week of workouts

morning- 3 easy to the bridge

afternoon- 2 mile warmup, some drills, strides, 6x800m at R pace (2:37) with 2:30 recovery, then 4x400m at F pace (1:12-1:14) with 400m jog, 1 mile cooldown. this was a pretty tough workout. it was hotter than crap outside. i think i did pretty well, and we kept a great pack throughout the workout. we ranged 2:34-2:36 on the 800s, and 1:12, 1:14, 1:11, 1:06 on the 400s. great push from everyone. our jv guys ran well at dixie too.

also big congrats to Eric for winning it! you da real mp3. and it's Smea(accent)gol.

morning- 3 easy to the spectrum

afternoon- 6.5 easy. it was hot today. felt alright. super excited for the rest of the season, i think we can do some big things this year

morning- 3 easy to hidden valley

afternoon- 2 mile warmup, some drills, 30 minute tempo with first 15 minutes at 6:30, then drop it by 15 secs each 5 mins with the last 5 mins all out, about a mile cooldown. i felt really really good today. my goal was just to keep the pack tight, and that happened. mile splits were 6:22, 6:30, 6:15, 5:43, 5:00. i was a little nervous coming into the 5 mins all out, but i kept my form relaxed and it felt really good, not too hard, but definitely a push. if i would have surged up the last hill a little bit harder, i could have went under 5, but it's all a learning experience. also it was cool that the spread from our first guy to our 5th when we finished was like 6 seconds.

morning- 3 easy to the bridge

afternoon- 3.5 easy with some strides

Morning- did a 2.5 mile warmup, drills, strides, then did the Michigan and a 2 mile cool down. I went into the Michigan thinking it would be a little easier than it was cuz last time we did it I felt really good but that wasn't really the case today. The goal paces were 5:10-15 for the track mile, road miles were 5:45, 1200 was 3:49, 800 was 2:30 I think, and then all out 400. On the track mile I hit 5:13, then for all the road miles I was between 5:40 and 5:45, then 1200 was 3:50, then road mile, then 800 was 2:30, then road mile, then I hit 63 on the last 400. I was a little disappointed I didn't go under 60, but that's alright considering I've been sick all week and my breathing was crap today. Next time though, coach will be buying me dinner!