called to serve: Florida Tallahassee

Went out into Washington and Coral Canyon. At first my shins were killing me so I stopped after 2 miles (at the church) and tried to stretch them out. Started again and they felt better. Once I got to the top of the Coral Canyon hill I stopped for a little bit, ate some snow and then went on a trail. The trail wasn't going the way I needed to go so I turned around and got back to the road, this is where I went extra on the distance. Felt really good at times on the way back. My legs were a little tight but I felt better than the first half of the run. The cool air felt good and I got into a great rythm. Pretty slow run but went pretty far. 

8.60 miles 8:13 mi ave

Then did 4 grass barefoot striders on the football field. Felt Awesome! 1/2 mile

Tempo miles today at the cemetery. Easy warm up about 2 miles out (Bake ran with us this far) and then 2 tempo miles without a break inbetween. I let Austin and Willy use my watch and I tried to stay with Ruth. Ran the first one with Ruth right where we wanted to be at 6:20. I fell back from Ruth for the second one and ran a 6:45. Then we ran one easy and back to the school. This workout was pretty hard and I need to work on my endurance. (About 7.5 miles).

4x100 (1/2 mile) barefoot striders on the football field (like yesterday). Felt pretty good. Need to work on my form/speed so I can keep up with Ruth. :)

Weights. 3 sets of everything, except bench (to scared without someone to help me) and I forgot to do those front sit up things. Hard but Good to get back into the weight room. Now I will get into a better system, I don't think I did enough today but I will do better. 

Ya! I love getting out early, I have been doing so much!

Out into Washington Fields, Staheli Hill and back. Really tired today.

48:41 Total 7:55mi ave

6:58 7:45 8:05 8:17 8:13 8:16

Ran with Decker today. We went up into Greensprings and into the neighborhoods. I'm glad Decker was there because he pushed me to go faster and I had a better run. I love the down hill at the end of this run, we got going pretty good. Still tired, I need to sleep more so my body can rest. Lifted a little after.

46:10 Total 7:22mi ave

1- 7:41  2- 7:40  3- 7:43  4- 7:40  5- 6:55  6- 6:44

Not a good run today. I started out with everyone but couldn't keep up and ended up alone on the trail and I stopped a couple times. I am really tired and I didn't run very good today. But I am so happy to be home!

49:07 Total 8:10mi ave

712 712 814 847 939 752

and I  really like the New Jack Johnson album!