Runners don't shake hands. Runners gotta hug.

LT Tempo. Goal pace: 5:02-07. 15 minutes. Started at the Sullivan soccer park and warmed up a mile on mosquito trail then just got right into it. Felt really good for the first 10 minutes but the last five were tough. Average pace was 5:27. Cooled down to 6 miles. 

AM: 3 miles easy with the team, felt pretty darn good.

PM: 8 miles. 4Xmile. Goal pace: 5:10. 1.5 mile warm up and straight onto the track. Started fast and maybe a little too fast for the first one (5:05). Didn't let that get in the way though just decided to calm down just a little bit for the second one.. Same effort (5:09). Didn't want it that slow but we could just drop it down for the next 2. The next one we started fast moving at 5:00 pace through the first 800.. Then we slowed down a bit the last 800 (5:07). The last one I was just going to go fast through 800 and hold it through the last 8 and that is what we did (4:59). Really good workout, feels good to go fast this early in the season. Good things ahead!

AM: easy three with the usual crew, yoga afterwards.

PM: trail run Tuesday. 5.5 out on Chuckawala. Picked it up on the way back from the cliffs and that was sweet. Great trail!

AM: easy three with my boys, always a fun run to arctic circle.

PM: 10 miles. AT tempo. Goal pace: 5:27-32. 35 minutes. Warmed up 2.37 miles which was pretty good, then we just got right into it on our 1.5 mile tempo loop. First 1.5 was 8:13, feeling really good and relaxed. Second loop was a 16:30 (8:17), this was a little tougher but stuck it in physically. 3rd loop was a 24:44 I think (8:14). And this last 1.5 loop is where mental toughness came in I hit the 6 miles at 33:00 (8:16) and only had two minutes left so I pushed down the hill to reach a tempo distance around 6.23. Pace calculator online says it's 5:37, good pace. Big 10K PR since I've never run one as a race.. Just under 35 minutes. Pretty sick workout. Enjoyed it a lot! Cooled down to 10. 

AM: easy 3 with the team and had a great discussion afterwards on our book! Love this sport.

PM: 6 miles. Old man hills. 1X800, 2X400, 4X200. Warmed up 2 miles to the hill. Started our 800 I was feeling relaxed and finished it strong (2:28). Next up were the 400's and I ran these tough and fast, they both turned out as 1:07's so that was sick. Last were the 200's and this was some real speed and strength (:32), (:32), (:31), (:31). Shoutout to Cameron Brown on the last 200 making it strong, such a stud! Cooled to mileage afterwards.

AM: easy three, felt good.

PM: 5 with striders by myself, I didn't feel good so I went home and ran later. Good run!

6 miles. LT tempo. 15 minutes. Pace goal: 5:02-07. Warmed up a mile, and got into it. No Byron today. Started out strong and was going pace for a little bit, struggled by the turn around but finished super strong. Got 2.79 in the tempo around 5:26 I believe. Good tempo, next week will be better. I'm getting used to the pace. Cooled to mileage.

I want to start something new, I got the idea from my boy Krenny. I want to get on Sunday and put down some goals that I have for the upcoming week. So here goes nothing..

Monday: I want to hit my 4Xmile repeats on. I want the first to be a tiny bit slower and I want to get faster each time. 

Tuesday: 1600 time trial: I want to PR and run a 4:23. I'm in shape just got to prove it. I know I can.

Wednesday: hit my tempo right on pace and do it for the whole time, I don't want to slow down. Also I want to finish super strong.

Thursday: I want hit all 13 200's right around the same time. I want them all strong.

Friday: take it easy and relax (:

Saturday: I want to get 2.85 in my 15 minute tempo. It will be tough but I got it.

AM: 3 easy with the guys, felt super good.

PM: 8 miles. 4Xmile repeats. Goal time 5:03. Refer to Sunday goal to see what I had in mind. Started off by warming up 1.5 and then got right into it. I was solo today, Byron had stuff going so it was just me and the track. First one was tough just because I had to get the speed rolling and hit my time which I did, 5:03. 2nd and 3rd felt about the same and it felt really good I really used some good mental work on the third and it paid off. 2nd was a 5:02, 3rd was a 5:00. The last one was tough but I knew I could go sub five if I just gave it a solid push, 4:58. Solid workout, so pleased with it! Excited for the time trial, can't wait to eat up the track.

AM: 3 easy, just the usual.

PM: 1600 time trial. Goal: 4:23. Time: 4:31. After the 2 mile warm I just wasn't quite ready and it cost me in the first two laps. I got behind Byron quite a ways and I knew I should've been with him so the 3rd and 4th lap were all about closing the gap and trying to get the best time I could. That last 400 was hard but man that last 200 killed. Not a bad time for this early just frustrated because I wanted a lil better. Oh well, onward and upward to better things. 2 mile cool down and then striders to finish.

AM: 3 easy however my legs were tight and definitely feeling the 1600 race.

PM: 10 miles. AT tempo. Goal Pace: 5:27-32. 40 minutes. Warned up 2 miles and got right into it on our tempo loop, the more and more we do this the more I realize that the mind is very powerful. The first loop was right on pace, felt comfortable and relaxed. The 2nd and 3rd Laos were a lil slow but it was still a hard uncomfortable push. 4th lap took a lot of mental strength and by the end of it my legs were dead. Super good but hard workout. 7 miles in the tempo. Pace: 5:42. Cooled to mileage.

AM: 3 miles easy, not real easy.. Legs were tired. One more workout today then tomorrow is easy.

PM: 6.5 miles. 10X200. Goal Pace: 33.5. Warmed up 2 miles then started the 200's all were a 33 or 32 so that was good. Not too hard at all. Enjoyed the speed! Cooked down to mileage!

AM: 3 miles easy, legs feeling a little better.

Lunch: Rootbeer mile. Man this sucked but it was for a good cause. Enjoyed the atmosphere.

PM: Trail Run Thursday.....  Friday. Dino Trail. 5 miles. It felt super nice to just enjoy the nature and take it easy. Loved it!

AM: 6 miles. LT tempo. Goal Pace: 5:02-07. Mr. PVHS 5K. For: Carter Nelson! Such a cutie. Warmed up just over 1.5 and then waited for the race to begin, waited awhile actually. The race started and just got right into it, had a struggle to get going initially but after the first loop I was feeling great and relaxed. I finished with a 15:58 which is a 30 second PR. Pretty sweet! I was super stoked when I saw my time. This makes up for my time trial! Pace: 5:08 so I was right in there with pace too. Great run/race! Cooled to mileage.

Wrap-up of Week- the only frustration of the week for my goals was that silly 1600 but after today's stuff I think I can just leave that in the past! Running is so awesome! Love it.

AM: 4Xmile repeats. Goal time: 5:03. Warmed up 1.5 and then just right into it, first mile felt a little tough but it was a good one 5:03. Second one I had to pick it up on the last lap to hit what I wanted 5:02. 3rd one was pretty tough and the 3rd lap of it we slowed down a little bit so the last lap had to be quick, 4:59. 4th one I had it in my head that this was the last one and he first two laps were great, the last two were tougher but that last lap was good mentally and physically, 4:55. Great set of repeats! Cooled down 2 miles on the track to help pace this army guy, that was good! 8.5 all together.

PM: 3 miles easy with Kren, Ali and Mia. Good run!