Angie Nickerson

I wasn't going to go to practice today because I had really really bad cramps.  I started to feel a bit better right before 3, so I decided to give it at shot.  It was pretty miserable because I was in a lot of pain, but  I am glad I went.  I felt like I got a good workout in for sure.

Warmup

Form Mile

Warmup mile and strides

20x400:

10k pace (60 seconds rest):

• :88
• :89
• :87
• :87
• :88

5k pace (90 seconds rest):

• :84
• :83
• :83
• :85
• :84

3k pace (2 minutes rest):

• :82
• :82
• :81
• :81
• :81

Mile pace (3 minutes rest):

• :77
• :77
• :76
• :70

one mile cool down

Today was a nice easy day.  After the warmup and form mile, Coach told us that we were dropping miles today because of the speed from yesterday and the speed that we will do tomorrow.  Instead of the usual 6 miles, he only had us do 5.  Also, we didn't need to stay within a range.  So, the team did 5 and then I added on 3 with Ash, Brighton and Shar.  I ended up with 9 for the day, but it felt a lot shorter.  We ran about 7:30 pace.  After, we had lifting.  Lifting is good because it makes you stronger, but bad because it makes you feel weak.  I had my first yoga class today.  It was nice and I liked it :)

Warmup and form mile

Warmed up one more mile and did some strides

80% and whistle hills

3.5 laps on the track, and then to Home Depot.  The first mile was pretty fast, but then we all slowed down quite a bit.  My stomach has still be bothering me.  I threw up in the middle, but finished fine.

3 miles in 19:28 (that does not include throwing up and getting stuck at the light on Main)

We then did 3 sets of whistle hills at 10, 15, and 20 seconds.

Cooled down to 9

8 easy miles with Brighton and Shar