Line em' up and knock em' down!

7 in the morning by myself.  Found a whole bunch of sticks/swords (shout out to Spencer Ford).  3 in the afternoon.  Super excited for tomorrow.  I'm hoping to do awesome in the Michican.

3 in the morning

Michican workout under the lights today!  For those who don't know what the michican is, it is:  

1600, faster than your 3mi. pace (5:15-20),

1 road mile slower than your 3 mile pace (5:45-6:00ish),

1200 faster pace than your track 1600 (4:00 or faster)

1 road mile, same pace as before

800 at a faster pace than your 1200 (2:30-2:40)

1 road mile, same pace as before

All out 400.  If you can break 60 sec. on the last 400, coach will buy you dinner.  

I hit (or went faster than) all of my splits, and I got 60 sec. flat for my last 400.  Pretty solid workout, although I really wanted that free dinner.

3 in the morning.

5 miles in the afternoon with 8*100m. striders afterwards.  Spencer and I tore it up together. I felt pretty dang flat from the michican yesterday.  

3 in the morning.

     16*400m. today @ Veron Worthen Park.  Definitley a tougher 400 loop than Little Valley. The plan was to go 1:12-1:20 for the first 12, then drop it as much as possible for the last 4.  I went 1:20 for the first one, 1:13-1:16 for the next eleven, then 1:11, 1:11, 1:12, and 1:10 for the last 4.  Pretty hard workout today.  

3 miles on the morning.

3 easy in the afternoon.  Recovering from a hard week of workouts.

6 mile warm up out behind Sullivan Soccer Park.  Found a sweet new trail out there.  5 mile steady state/tempo  run by myself.  Hit 6:00-6:15 for my splits pretty consistently.  Felt suprisingly good considering the monster workouts i've been doing this week.