half mile warm up then we headed to hells hole where we did a small type of hill workout the intruduce hills. they were called bounders where you bound up the hill for 8 sets of 10 sec. i did the first 6 wrong so i felt emberrased about that but the next two were good. then we headed out on the trail farther to get more milage where we met by-runs grandpa's counsins dog and his owner. on the way back we did bounders all the way up the hill (~2min) it was soo hard but we made it (most of us) and had to rest a good 3 min but i felt fine after. form is feeling good, i'm getting antsy for a race. if anyone knows of a good one, let me know. | 