Redemption

Today the workout was 13*400m@1:13 on 3:00 cycle (3:00-interval time=rest). I ran a 1 mile warmup. Then got started. It was tougher at first because I had to weave in out of the valley vista xc team (I'm in pheonix for the week). My times were: 1:11, 1:11, 1:12, 1:10, 1:10, 1:13, 1:08, 1:10, 1:09, 1:10, 1:08, 1:10, :57. My last one I let loose a little and ran a 57, but it was tough because the VV XC team got on the track again so I had to weave through them the last 200m. I was surprised with how comfortably I ran that fast, my 800m is going to be fast this year :) Good workout! Haha one of the Valley vista kids asked me if I was a professional runner. Cooled down 1 mile.               

PM: Didn't end up running, did a weight sessions instead due to dinner.

Strength Training: Swimming

5 miles tempo on grass@ 6:15

I warmed up with just over 1.5 miles then got started with the workout. I had to do it on the treadmill because it was getting late and I'm staying at a hotel. The workout was a fartlek/intervl type workout. It was

1 minute easy-1 minute hard-2easy-2hard-3easy-3hard-4easy-4hard-5easy-5hard. The easy was@8mph (7:30 pace) and the hard was at 12 mph ( 5:00 pace.) My last 5 minutes I went really hard and finished my last mile in 4:39! It was on a treadmill which makes it easier, but I was still impressed. I felt alright but my feet were hurting pretty bad after because of the pounding on the treadmill. 

1.5 mile cooldown

Strength Training: Water Jogging

Today I hurt everywhere. My workout was 3 miles easy w/strides, but I never loosened up the entire run, I'm pretty sure my average pace was like a 10 minute mile! Anyways hopefully I will be feeling better tomorrow for the race. I will be racing at the Desert Twilight XC Festival. It is a huge meet on the new Nike southwest course. I have no idea what to expect so I guess I will just...race :)

Strength Training: Water running.

Desert Twilight Sweepstakes Race- This race was CRAZY! There were 23 different races because the meet was so big. When I arrived I was a bit worried because I was really stiff and pretty sore. So I had a nice long warmup and started to feel pretty good. As I was warming up for my race I was watching the Boys chapionships race (the second most competitive) and the announcer was saying that all of the top guys were like state champions and stuff, and the kid who took second in that race was the Arizona 1600m state record holder. I'm just thinking oh shoot what did I get myself into, haha, I was legitimately worried I would get last! I stayed calm though and when my race started (the most competitive) it got wild. These kids start out a lot faster than Utah kids, because I was booking it and was in like 50th place. I came through my first mile at 4:50 even and I was probably still in 50th. The entire race was just crouded and hard to maneuver around. The entire race I felt like I was sprinting all out. On the last mile I had to go to the bathroom really bad, but I don't think it affected me much. As I was entering the dip with about 300m left I made a little bit of a wrong turn but got directed after  a few steps in the wrong direction so that was no big deal either. When I hit the dip with 200m left I took off hard and started to catch a group in front of me but I ran out of time. My time was a 15:57 which is a 5k pr for me so that was sweet! Also my last 200m was in :27 seconds! So I guess once again I must of had too much left but I sure felt like I was going fast the whole race. Fun race, and a nice pr. I'm glad I did it.