called to serve: Florida Tallahassee

First day of track conditioning. Washington Parkway started with everyone, ran a lot with Ruth, a little with Willy, and finished by myself. I pushed myself and just kept going. Worked really hard and it felt great. Awesome run. 

59:12 Total 7:37mi ave

1- 7:30  2- 7:32  3- 7:50  4- 8:28  5- 7:50  6- 7:22  7- 7:19  .77-  5:19

(.25 warm up) Cemetary tempo miles. One tempo mile and then about a minute break and one more tempo mile. I was supposed to be at 6:25 and I'm happy to say that both were 6:21. On the first one I was going really fast down the hill and then just kept it going for the last half. On the second one I was a lot slower going down the hill, then pushed it the last half where I was really sucking wind. Pretty hard work out but very good. 

1- 7:33 2- 7:48

tempo 6:21

tempo 6:21

2.20miles- 17:20

47:22 Total 7:26mi ave 6.40miles

Then 4x100 barefoot grass striders on the football field. Weights, 3x10 of the usual.

Morning b-ball.

Greensprings 6 miler. Felt pretty good today, legs kind of tired and burning. I pushed myself the first half and then just cruised (down hill) the last half. Felt really tired about the last mile but still finished strong. Great run today.

44:07 Total 7:20mi ave

1- 7:50 2- 7:44 3- 7:40 4- 7:16 5- 6:39 6- 6:48

Warm up (.25) @ track and then Weights. 3x10 of the usual. On the last set I added a little weight to everything.

Great run today. Ran with the Club and did the usual loop. Started with everbody and then ran with Coach for a while (thanks for running with me) until I turned to do the shorter loop at about 5miles. The last 2 miles are really hard, I got pretty tired then but still made it good.

Running today I didn't feel like I was working too hard but I was still going fast. I guess that's a good sign.

51:31 Total 7:20mi ave

1- 7:30 2- 7:19 3- 7:08 4- 7:00 5- 6:58 6- 7:34 7- 7:45

Church ball game @ 9pm. Good exercise.

Track warm up (.25). 4x100 barefoot grass striders before the run so Coach could see our form (.50).

Top of Formaster run. Ran hard up the Sunrise tire hill and then stopped with Ruth for a minute. I ran with Ruth for a while until I dropped back. I was really tired today, pretty exhausted from the week. It has been a good week and I will try to finish it off and run tomorrow.

My left hip has been a little sore. I think I need to stretch it more.

47:35 Total 6.15mi

1- 7:47 2- 7:36 3- 7:27 4- 7:08 5- 8:02 6- 8:18

7:43mi ave

!

Played b-ball forever last night and it wiped me out! Worked all day today feeling very tired but finished at 5 and then forced myself to get out and run. I was planing on 6miles because I thought I would be dead but I didn't feel that bad. Did Dog Pound from my house with a big grass loop at the school and a loop around the houses by the school. Legs hurt and my body is tired but still got a good run.

58:13 Total 7:44mi ave

1- 8:03 2- 7:29 3- 7:26 4- 7:59 5- 8:01 6- 7:55 7- 7:31 .50-  3:46