awesomeness

AM-3

PM-7 10x400 The first 5 were tough then i got in the zone and they were easy. These are close to what i remeber my splits are some are maybe a second off. 1:21 1:20 1:19 1:20 1:19 1:20 1:18 1:20 1:17 1:17. Felt easy not to much effort to get those times.

AM-4 3 with striders. Striders froze our feet!!

PM-8 4x1600 with a pace of 6:16. It felt really smooth and controlled the whole time. 6:04 6:10 6:04 5:54. Last one got a little antsy we were already a few seconds ahead and then coach told me to take the lead so i surged to take the lead so we dropped a few seconds there.

AM-3

PM-8 with 20 minute tempo. The entire tempo i was probobly about 20 yards behind krenshaw i couldn't catch up to him! My muscle up in my inner thigh area hurt alot again today. I might do some yoga tonigth and that might help. My average pace was about a 6:05

AM-3

PM-6.5 Today we had 10x400. My legs werent feeling good a little too much effort needed to get my times. 1:20 1:20 1:20 1:20 1:20 1:20 1:20 1:20 1:20 1:18. Pretty happy with my times kinda cool they were all the exact same except the last one.

AM -3 Ran three My head hurt like crazy.

Left after second period because i was feeing really sick. Took my heart rate when i got home and sitting it was 81 usually its about 48. I feel really gross.

7-Was feeling alot better today so went out for my run. Me and kyler ran this huge long loop, we kept the pace at low 7's. I kinda got sidetracked and forgot about going hard for the last 2 miles until about a mile left so i only went a mile hard.

AM-8 We had 4x1600. I was late so i did the warm up fast. When we started i just tried to stay relaxed the first one we came through nice and easy in 6:04. The next two felt a little harder but still consistent times 6:04. 6:02. The last one felt like i was trying to hard i was really tired but i still hit a good time 5:58. Its really nice having Dave and Josh to run with they make it so much easier.

PM-4 Ran right after dinner....worst idea every side cramps like crazy. It was a really slow run but i got it done

AM-10 miles with 20 minute AT pace. I was late because i had to drop off my japanese students so i had to do it all alone. I worked on keeping relaxed and was good until about 15 minutes, when i started getting tired my form and breathing went bad. Overall though a good tempo average pace was a 6:01 Which is the same as the last few weeks.

PM- easy 3

AM-9.75 we had 3 sets of 800 400 200 on old man hills. I got there late again so i started when they were on their second set. My times for the first set were 3:00, 2:24, 39. The second set i focused on staying relaxed my times were 3:00, 2:24, 39 happy i got the exact same times as the first set. The last set i had to do completly alone so it was harder my times were 3:00, 2:26, 40. Good workout maybe went a little to hard though.

PM-3 after mountain biking

AM-6 we had 5x800 at race pace which was 2:40. After the first one i knew this workout was going to be pretty hard. My plan was run about a 1:15 first lap just in case i died on the second. My times were 2:40 2:41 2:40 2:40. on the fourth one something in my head started hurting and i got really dizzy so i sat down for awhile. went home and took some ibeauprofen.

PM- Easy 3 with casey felt really tired.

AM-5 Today we had an easy 4 with 4x200. It was nice to finally have an easier day after four straight workouts in a row. The 200's were good i really focused on having a quick turnover, i didn't have a watch so i didn't know my times on those.

Pm-3 Nice easy 3

AM-3

PM-4x1600 at 6:08 pace. The first two i felt fine 6:02 6:02 then my legs started chaffing or however you spell that really bad and it hurt. The next one was good we slowed down a lot on the third lap 6:04. The last one i was behind josh and dave and didn't think we would hit our time so i took the lead and hit a 5:57 good workout. Weights after

AM-3 and plyos

PM-5 4 with striders. It was really hot

AM-3 felt really tired

PM- 5x800 I felt really tired all day so i was a little worried going into this workout. Our times were 2:44 2:44 2:45 2:41 2:44. It felt so much harder than last week and last week i got 2:40's. My heart rate on all of them were up at about 180. I think its just im tired need to get to bed early tonight

AM-3 and plyos

Pm- 5 We had 4 with 4x200. It was a nice easy recovery run.

This race was alright. It just felt good to get a race in after not racing for months. The first lap i felt really nice and controlled it was a 1:05. The second lap came and the pain came and i wasn't used to it i backed off alot, i need to push throught that. I really like the 800 It was only my third time racing it, I want to race it more this season i think if i do i can get my time down into the low teens.

Ran after i got home from the meet

AM-3

Pm-we had 4x1200 with the first two laps being 1:30 then the next a 1:26 or so. Me and dave hit the right time every time i believe it just felt sooo much harder than usual to even go that 1:30 pace i think i was dehydrated. We had 2x300 all out at the end. I really dug deep on these and got my turnover good i got a 42 on the first one and a 45 the next one. I dont think my legs have ever hurt that bad after a workout they were jello, and cramping all over. Which was a mix of dehydration and working hard. I signed up for the 800 because i liked it alot when i ran it friday i wanna get a 2:19

AM-3

PM-4 with 4x200. My legs hurt really bad today. Lately running is feeling like a chore i dont know why. 200's were good coach is just to fast for me!!

Well this race was just horrible today i dont know what happened i just choked. I am doing so well in practice and just cant do it in races. I cant get that second lap to move at all! Running right now is really hard to stay positive.

Ran up north it was beautiful weather. I started out and i went down this straight stretch of road that felt like forever it ended up being around 3 miles and then i went through a little neighborhood. On the way back i started my tempo and hit in the 6:20's. My average pace for the whole run was 6:55.

Did 3 later didn't know if we were supposed to do a double

Ran 7 up north.