AM - Sasha joined me at BYU to run with the Ranger Challenge Team. I put together an 8 mile loop that would give some gentle uphill for the first 4 and then gentle down the second 4. We warmed up together as a group for the 1st mile very easy and then gave them a fartlek workout of 1 min hard(H), 1 min easy(E), 2(H), 2(E), 3(H), 3(E), 4(H), 4(E), 4(H), 4(E), 3(H), 3(E), 2(H), 2(E), 1(H), 1(E). For them the plan was for them to try and hit the hard portions at about there 1m race pace. For me I wanted to do the hard parts at about threshold pace to ge 20 minutes worth of threshold in but broken in to smaller chunks. All of the fartleks for Sasha and I were between 5:20-40 pace looking at the watch afterwards. Overall felt ok and the pace felt like threshold for the most part. I estimate we covered about 3.6 miles of threshold running. For Sasha it was not hard as it barley approached marathon pace for him. We had two cadets that were not too far behind. They run the 2 miles in about 12 minutes. I added a couple more miles afterwards. Averaged about 7:15 pace for the whole 10 miles and that was with two very slow miles. Averaged 7:00 pace for 8 of the miles. I am still dealing with the lingering effects of this cold bug. Hopefully it will be completely gone by next week! James has a XC race tonight so I will get a few more miles in tonight. PM - 3.7 miles at James XC race on grassy rolling hills. 3K(measured 1.97 on the GPS) during race with James in 11:42. James went through the first mile in 5:50 on the grass and held on pretty good. So 2 miles at marathon pace the rest very easy. | 