Redemption

Strength Training: Upper Body/Core (1 mile easy after to cooldown muscles)

AM: 4 miles progressive (6:20ave)                  

   PM: Run to the H (.6 miles dirt hill) I did this HARD and it payed off this is the first time I got the top first on the team (hills are my weakness...but I love them anyway), then we had a team meeting and ran back down, and coach let us go up the trail a bit more to get more of a workout. Afterwards we got back to the track and Kody was doing 200's and a bleacher workout, so I joined him...200's are NOT as easy as they were in track. Ha! I don't quite have the same speed but it will come back easily. After practice me and Jesse did a couple more miles nice and easy. Felt good to be back with the team.

AM: 4 miles fartlek                

PM: We started practice and lightning got pretty close so we had to workout inside and we ran around this weird 10 laps to the mile track, which hurt my joints a bit because we were sprinting (it was NOT banked), we also did workouts then afterwards coach sent us on a 1.5 mile cooldown. After practice me and Jesse went out to the real track and ran 1*1000, 3*800 (these we did on the grass), 3*400, 3*200m @ 5k pace (except for 200's, they were faster) the  intervals were ridiculously easy. I had never been able to run 5:00 mile pace so comfortably. Great workout, today was the best I have felt maybe forever? Good day hopefully I can keep feeling like that.              

  Strength Training: Lower Body/Core

Noon: 3 miles before practice.            

PM: Around 9 miles fartlek (easy running with 2*.7 miles, and 1*1.3 mile @ 5k pace thrown into it.) .5 mile warmup/.5 mile cooldown.     

Strength Training: Core

AM: 4 miles easy with pickups             

PM: 1 mile before practice, .5 mile warmup, 7.5 mile Tempo Run on trail (My ave. pace was a 6:02 on the first half, and then I'm not sure the second half because my watch was dying. The trail was VERY difficult so I am very pleased with the pace. It hurt REALLY bad.) 2 mile cooldown.       

Strength Training: Lower Body

Today was supposed to be my easy day, but I was hoping to run at least 10 miles today. We traveled up north to Provo, right after school and got dinner, so I was not able to get much running in. Entirely my fault. However I made it pretty tough to make up for the lack of mileage. At the treadmill in the hotel I ran 3 miles in 18:10 with the last 2 miles under 6 minutes (my last mile was a 5:30).               Am: 2 miles easy total                                                                                                     PM: 3 miles progressive tempo.                                                                            Strength training: Core

Today I met up with Sean and he had me run 3*1 mile and 2*800m. I was supposed to hit 5:35, but I didn't have my watch and I ended up coming through at 5:08 my first mile. Again, it felt really easy and comfortable. My 2nd one was a 5:11 and it still felt really easy. My 3rd was a 5:17 because Sean wanted me to slow down more. On the 800s I was doing 2:18 and got a 200m jog for rest. (When you run XC for enough years you learn that rest and water is a delicacy. Do not take it for granted) Anyways I was feeling good until the last 800m and with 100m left I started to throw up. But on the plus side I was still staying pretty relaxed. When I finished I gagged for a bit but still felt good. Great workout! I warmed up with some strides and 2 miles easy and cooled down with about 1.5 to 2 miles (didn't have my watch so I'm not for sure).