So much depends... on the run you do today!

am: 3. a bit tired

pm: we had a mile time trial today. 2 mile warm up then we watched a couple of people do an 800meter time trial then we toed the line for the mile. race started and the first 200 meters i ran in 30 seconds and only wanted to run a 1:06 for the first lap so i slowed down a bit, then rounding the corner i realized there was a bunch of wind on that straight. so that killed me a bit and i got a 1:08. rest of the splits were 1:09, 1:10, and 1:08 with an ending time of 4:39. not an impressive time but i'm ok with it. i know i'll get much better with more time.

am: 3. felt really tight.

pm: week changed around a bit and we had our 30 minute tempo today today instead of tomorrow. coach ran with the girls today and told me and keep my pace at 5:40 to help push the other boys to stay with me the whole time. i felt really good from the beginning except for my calves which killed because they were so tight from yesterday's race... we had 5 guys stay with us from 26 minutes which was really good! the last 4 minutes it was just me and abel and we were only 7 feet from where i was last week which was very good! we hit 5:40 pace dead on, and it was a decently windy day.

NEED TO ROLL!

am: 3 coach was gone...so good pace (:

pm: EASY 8! first easy run in a while. well needed.

calves are still really tight from monday!

am: 3, plyo's after. (don't like them!)

pm: workout of 10x200's at race pace (34.75). i thought i was a sprinter or something because this was a pretty easy workout! 2 mile warm up and cool then my splits were: 36.41, 35.82, 33.80, 34.08, 33.90, 33.77, 34.02, 33.58, 34.30, 33.90.

like i said, easy workout. i really worked on pushing off the track and swinging my arms smoothly. Weights after.

am: 3

pm: easy 5 on a trail. it was alright. but i dont like them very much for some reason.

I will be opening my LDS mission call tonight! i'll post a bit after and let everyone know where I am going to be for the next 2 years of my life!

I will be assigned to labor in the Philippines Laoag Mission! I will leave on Wednesday, July 3, 2013. Speaking Tagalog!

went out at about 11:30am. felt amazing outside! i was a little sloggish but not bad. we went out around the big moutain and out another big for 3 miles then we started our 15 min tempo...which seemed like nothing after having it be 30min for the last little bit.

the first 2 miles were in a downward slope, but nothing huge. first mile was 5:13. second still felt alright it was a 5:20. last one we hit the big uphill that Coach Holt hit on his big tempo but on the other side of it. it slowed us down a lot, and we (casey and I, byrun was 5 feet or so behind) tried to even it out on the downhill after but we didn't. ended with a 5:28. good workout. casey stuck in it well.

Nice week. goals for next week is to hit every run (monday!) and continue to take care of my legs consistently.