"If you fail to prepare, prepare to fail"-PRE

am-10.55 miles/ 80 min Aerobic Run w/ 6-10x100m hills. What a run! So we ran up on top of Foremaster again, back down the other side. Then we went down onto the River trail. Once we got back to the neighborhoods, we did our hill workout. We did ten 100m hill repeats and that was good. I felt good. I tried to go faster that second half of the hill, train for the races ya know. Good run. 

pm-3.41 miles/ 25 min E. Wow we were cruising on this run, got .2 farther than our usual distance for this run. We just did the usual route of Arctic Circle.

am- 2 miles/ 15 min E with weights. Nice chill run today. I tried to dead lift 2 plates of 45 on each side. That hurt my back real bad.

pm- 7.73 miles/ 60 min E. Wow this run was very hard. We went down onto the river trail and back. But I was tired from the monday long run so it was rough. And hot. Wow what a day.

RHR- 41

am- 3.28 miles/ 25 min E with pylos. Good run, I found a Walmart shopping cart with like 800m left on the run, so I pushed it all the way back with Spencer in it! It was a party. Then did plyos. Beast morning.

pm- 8.11 miles/ 65 min total; 15min warm then 5x100 striders, then 5x1000 w/3:30min rec, cool to time. Oh man, the workout. So our goal time for the 1000s was 3:26, so 5K pace. We did the first and it hurt my sore legs. But the time was good: 3:26. Second was crappy, slowed down in the 500-600meter section for sure. time was 3:28 on that one. Next was a 3:26, good but tough. Then 3:25 and was hard but once again good. Then Coach said if you felt like pushing yourself go for one more 1000, and if not go for a 600 repeat and then a 400 repeat. So Carson, Mitch, Nathan and I went for another 1000 and it was good. We pushed together real good and got 3:24. Hard, especially with only 4 guys, but still a good push. Good day, hard but ya gotta love um, its what gets ya stronger and better!

RHR- 44

I am retiring from my definitions, so I can use that extra time to meditate and think on the great questions in life, and also to master my chakras.

am- (2 miles/ 15 min E with weights). Nice chill run out to Artic Circle and back.

pm- (6.53 miles/ 50 min E). This was good stuff.....I think. I am doing catch up.

am- (3.25 miles/ 25 min E). Nice chill tradional morning route.

pm- (7.45 miles/ 50 min total; 15min warm then 5x100 striders, then 15-20min tempo @ 5Kpace+30 to 45sec/mile). Great workout. We were doing tempo on the Dirt Mile, and our pace was looking for 6:00 and dropping to 5:45. We did it exactly too. So epic. Good stuff from everybody, peeps are looking fresh.

am- (6.72 miles/ 60 min E). Up in Alpine and I ran up the mountain and then on some trails at the base too. That was pretty sick.