The Renegade

Loop on the canal trail and then up to cliffs use and directly back the school from there. I felt pretty crummy for most of the run. It want until like the very end that I sort of started to losses up, but most of the time, my legs were really tight, and that was the main problem. 2x200 on the track after. Both 32s. They didn't feel bad. I realized I should probably get some new shoes soon before I get injured, cause my precious ghosts are finally wearing  out. Workout tomorriw with Coach Strand. I'm excited as long as get enough sleep. I think that is mostly what effects the quality of my runs, because I hydrate like crazy no matter what.

Good solid training day. It was just Mark, Vickie, Coach Strand and I. We warmed up to my house like on Thursday, did some warmup drills, and then another 2 mile Tempo. I got 12:58, so 8 seconds slower than last week, which is weird because I felt better today. Then we ran back to the school and did a miles worth of strides. After that we went inside and hip strengthening, lifted a bit, then did core and stretching. Half a mile more on the track while waiting for my mom to pick me up.

Good run up the canal trail and back with Keith, Vickie, and Coach Strand. Keith and I really picked up the pace at the end and Keith went crazy and sprinted. Geuss it makes up for him not being at practice yesterday. After the run we did some hip drills, core, and yoga, which is something I've never done before. It mostly focused on stretching.

Pretty intense today. We had the same people as yesterday plus our freshman freind Zaire. 1.25 mile warmup, and then 4x800 with a minute rest in between. And we followed the rest time pretty strictly. I usually end up lengthening the rest. My times were 3:01, 3:02, 3:02, 3:07. My set time was 3:02, so I think I did pretty good. We went out pretty fast on the first repeat, so we had to slow down a lot to even it out. Keith stayed on my shoulder on all of them but a couple feet behind me. Except for the last one where I was really struggling and he turned up with 250 to go. I was able to stay on HIS shoulder, so that was good. The rests seemed shorter and shorter each time, which is expected. Good workout though. I'm just trying to figure why Keith is already running with me on the repeats and he only started running again last week.  After that we did a grueling but relaxed 2 mile cool down, 4 x 40 yard flys (barefoot) and then some hip drills and core.

No run, I felt that running today would not benefit me. I was pretty tired and dehydrated during school, and I took that as a sign that I need to take the day off.

6 miles on the deer fence and then one more mile a little bit up Dry Canyon and back. Ran with Coach Strand and Vickie. My lower legs were pretty tight almost the entire time (partly because we didn't do any stretching), so my stride stayed pretty restricted, but it was fine. I was able to just run the whole thing with ease. That last mile in Dry Canyon was pretty tough though, half mile really because the other half was downhill. It was a nice morning, completely overcast, but warm enough and not raining. The trail wasn't muddy, either. Good run to finish my highest mileage week since the cross season! Not a lot, but I know I can be at my highest fitness by the end of January at the latest.