called to serve: Florida Tallahassee

2 sets of 5x200   with a 100 jog after each one  3/4 mile warm up. I don't know how far the cool down was probably 1/2 a mile.

1- 33

2- 35

3- 36

4- 35

5- 35

2nd set

1- 35

2- 36

3- 37

4- 38

5- 38

felt ticked off about being slow. i want to be good and a fast runner so bad but i'm just not there, yet. i need to work crazy hard in practise to get better. coach holt reminded us today that it all comes from your heart, and you get it by diging down in practise and pushing yourself. i can't be lazy or scared of pain and i need to always remember that and push myself past the limit.

anerobic threshold

7:08 average mile pace 28:34 total time

1/2 mile splits. about the first 3/4 mile warm up and 1/2 mile cool down

1- 4:00

2- 3:36

3- 3:04

4- 3:04

5- 3:05

6- 3:25

7- 3:45

8- 4:25

The last/middle miles were very hard, about at the dog pound up. Going up those last 2 hills in a hard wind was very very hard today. I ran with Big Z for most of the run but I pulled away towards the end. I really needed someone right with me to help me up those hills at the end.

AM

I ran the 3 mile Arctic Circle run this morning by myself. I was a litttle tired but it wasn't as cold as I thought it would be. My watch died in the middle of my run so I don't have any kind of times but I bet I would have finished in around 25 minutes.

*new batteries in watch after run, I have found that they last about a week.

PM

Cold today. Easy recover run today (chukarama 4.27), track meet tomorrow. Ran in a group on the way out and with WiLLY on the way back. Kept it pretty slow but still felt a little fast, probably because I was tired and my legs were tired. Did 9x100 meter striders with the Decker JD and practised hand offs for tomorrow.

7:27 average mile   31:49 total

splits: 7:44 7:15 7:30 7:20

(1600) 5:22

I really don't know what to say about this race. I think I have run the mile close to this time like a million times. I didn't get passed at the end so that was good. That's it for the mile

400 in the medley

I was on this medley team with 3 freshman.

I'll finish this later....

Recovery run

31:55 total time 7:31 average mile

Really sore from races yesterday. Last night (thursday night) after the track meet I was really sore and my legs hurt really bad but they didn't feel as bad today. Picked it up at the end and it felt good to run faster, get the sore legs moving.