I am one with the levee and the levee with me

7 easy. I felt surprisingly good for the day after a race.

16 easy with Tanner and Dak up into the Chuckanuts. 6xstrides.

12 easy on the Urb. I kinda tweaked my right knee doing strides yesterday. I'm very relieved it didn't give me any problems today. Keeping my fingers crossed on staying healthy.

5 x mile on the hilly Cornwall loop. Dylan and I had to do this after everyone else because of class, but Bill was nice enough to stay late with the course set up. Workout was as follows (2:30 rests):

5:05

5:01 (came through the uphill half in 2:30 but backed off)

4:56

4:56

4:53

I felt incredible today. I felt strong up the hill, strong on the flat, and strong on the downhill. We took a pulse after #3 (at 2:00 rest) and I was just a little over 110. I definitely felt like I could have done another mile at 4:53. I feel like I'm starting to get into that "zone" where races are just going to click. Can't wait for conference. 

12 easy around Padden and then 1.5 miles of turf running.

Northwest fields tempo today. I wanted to do just 6 and run it at 5:20, but the coaches talked me into doing 8 a little bit slower. 

It was a bit breezy today, but nothing terrible. Despite that, I ran a new PR for 8 miles of 43:31. I love running pr's in practice. We started at 5:41, then 5:30, 5:28, 5:28, 5:26, 5:22, 5:21, 5:09 (I'll have to check later if that adds up--Bill will send out a spreadsheet and I can update it). So I ran my last 4 miles in about 21:18 if I got those splits right. Dak started ratcheting down the pace a little after halfway, but I was really surprised on that 6th mile--the drop to 5:22 wasn't noticeable. I also ran the last 800m hard, trying to simulate a good finish in a race. 2:29 w/ a 72 last 400,  hence the fast last mile.

AM - 3 miles easy

PM - 12 miles easy.