The Renegade

2 mile warmup to Ryan's, and then 3 miles tempo (sorta) a break and one mile a little harder. Ran the first two miles in 6:32 and 6:19 (pretty even because I had a headwind on one and a tailwind on the the other). Then at the beginning of mile three my heart palp happened so I just stopped and waited or Kallin to catch up for about a minute and I ran with him the rest of the way and pushed him, but I pulled away from him in the last .1. Waited a few minutes and ran an out and back mile in 6 flat (starts downhill, ends up hill). Cooled down and did a 2x200 and 2x100 on the track, felt good.

Easy run up to the dam and then up and over cliffside back to the school. I felt weird and uneven, like my right glute was clenching more than my left that all I have to say

2 x 2400 (1.5 miles) today. Felt pretty decent after a mile warmup started at kinda slow at 6:30 pace for the first lap, but then I ran sub 6 for the rest of the time, controlled. Jogged three laps and got started on the next one, which I ran sub 6 pace for all of the laps. After that I jogged an 800 and then did an extra 800 at basically the same pace, with a little bit of a kick at the end. (ran like high 2:40). Godd workout! 4x100m strides after with 30m excel, top speed for 40m, and then we decelerated for another 30m. Then we did hip drills, and I did a bit of lifting.

Easy run up campus and then to the XC course and back to school. Started with like an 8 minute mile but it ended up being like a 7:15 average, I felt better than expected. When I was on the course I ran into Johnny and some other track guys tothat was fun. Got back to the track and did a couple 100m strides. 

Little shakeout run, (3 miles) at a force slow pace, then some strides, I did a 200 (28.1), a 400 (84), and a 200 (28.9) in my spikes.

Awesome race put on by Mountain Crest Cross Country. It wasn't as cold as I thought it would be, so that was good. I got there and we waited for the SV kids to show up, then we went on a 2 mile warmup, followed by stretching and strides. We then proceeded to start after waiting for someone to poop. Went out at 5 minute pace and I was scared that I was gonna get dropped by the guys I was running with, and they started to pull away inthe second lap, so I basically spent the entire race focusing on catching them. They separated into two of their own packs, I caught up to one guy, thought I would draft on him for a while but he was going too slow, the same happened with the next kid, so then I tried to catch the two kids about 40m in front of me, and I did all before the last lap. Then I just held on and I ran like a 68, so a decent kick. Happy with it! That's actually a 30 second PR in this event. It honestly didn't feel too hard, it was really only tough starting in the last 600-400 meters. If I could get to like 10:15 by the end of the season then that's good enough to get me sort of in the mid-pack at state. We ran a  mile cool-down on the track, and then I drove over to hollow road and did some more cooling down there, good week, 41 miles, so lower than last week but it's all good.