Progression Daily

Its hot 

AM: 2.1 miles

PM: Ran 4.13 in the Cliftons and they felt great! Each mile got faster.

Green Springs desert run

AM: Ran Dino Hills with Dahlson. 5.05

PM: Did tempos of 5 min, 4 min, 3 min, 2 min, and 1 min. With equal recovery.

Ran the trail with Aaron, Derek, and Baker. Ran about a 7:10 pace. 

MAYORS LOOP FOR THE REST OF MY LIFE

1. 7:10

2. 7:05

3.7:09

4. 7:15

5. 7:06

.56. 4:04

39:49.6/7:10

AM: Ran same loop with Aaron, Derek, Ross,  Bri, and Liz. 7:04 pace.

1. 7:35

2. 6:59

3. 6:57

4. 7:04

5. 6:54

.51. 3:35

39:02.4/7:04 mi

PM: Ran the same run because Metler made me.

1. 7:28

2. 7:06

3. 7:22

4. 7:36

5. 7:40

.50. 3:37

40:29.9/7:22 mi

AM: Ran same thing at 7:22 pace. 

1. 7:09

2.7:05

3. 7:22

4. 7:36

5. 7:40

.50. 3:37

40:29.9/7:22 mi

PM: 7:16 pace backwards 

1. 6:49

2. 7:00

3. 7:30

4. 7:22

5. 7:44

.51. 3:38

40:03.6/7:16 mi

Same deal at 7:12 pace with Ross, Aaron, and Baker.

1. 7:29

2. 7:07

3. 7:01

4. 7:21

5. 7:10

.51. 3:33

39:40.8/7:12 mi

Leg 1: 9.4 miles (Super Hard) Gain of 1262 ft.

1. 7:39

2. 8:41

3. 7:10

4. 6:51

5. 7:04

6. 9:00

7. 9:18

8. 8:03

9. 7:03

.40. 3:08

1:14.06/7:53mi

Won my heat and passed a dude that was walking then he called me a douche bag. I wasn't the one who made you walk bro.

Leg 14: 6.2 miles (Very Hard) Gain of 932 ft.

1. 7:23

2. 7:59

3. 8:02

4. 8:23

5. 8:13

6. 8:06

.23. 1:33

49:40.1/7:58mi

.Leg 27: 4.13 miles (Hard) 

1. 7:47

2. 8:01

3. 8:23

4. 9:00 

.13. .55      

34:05.6/8:15mi

AM:

1. 7:26

2. 7:14

3. 7:32

4. 7:28

5. 7:24

.50. 3:39

40:43.4/7:24 mi

PM: I deviated from the loop!!! I ran the loop but went and played wiffle ball.

5.87 miles

AM: Ran 8 600s with the Running Club. Good turn out!

1.75 warm-up

.50 striders/dynamic stretches

1. 2:15

2. 2:15

3. 2:17

4. 2:22

5. 2:19

6. 2:17

7. 2:17

8. 2:08

2 mile recovery

2 mile cool down

AM: Mayors Loop

1. 7:28

2. 7:26

3. 7:50

4. 7:57

5. 7:28

.50. 3:29

41:36.9/7:34 mi

PM: Mayors Loop backwards with Hayden and AARON.

1. 7:05

2. 7:05

3. 7:01

4. 7:10

5. 7:22

.50. 3:43

39:26.1/7:10 mi

AM: Mayors Loop with Bri, Jenecee, Derek, Hayden, and AARON

1. 7:33

2. 7:35

3. 7:51

4. 8:02

5. 7:47

.50. 3:54

42:41.4/7:46 mi

PM: Mayors Loop with AARON

1. 7:02

2. 7:25

3. 7:23

4. 7:27

5. 7:40

.50. 3:45

40:41.1/7:24 mi

Tried mayors loop but my hamstring got tight and I turned around. 

Ran around the riverside trail then out Tonaquint and back to Man o War. Ran at a 7:37 pace and my hamstring held up. 

NEW LOOP AM:

1. 7:26

2. 7:17

3. 7:19

4. 7:46

5. 806

6. 7:03

.64. 4:31

49:27.2/7:27 mi

PM: Mayors Loop with Vermillion add on.

1. 7:39

2. 7:29

3. 7:26

4. 7:28

5. 7:24

6. 7:00

44:27.4/7:25 mi

AM: 6 800s

1.5 miles with warm-up and stretch laps

800s

1. 2:56

2. 3:03

3. 3:08

4. 3:04

5. 3:04

6. 2:53

400 recovery in between each 800.

2.5 mile cool down.

PM: Ran easy 4.5 easy to recover R-Mans phone.

AM: Tonaquint loop at 7:39 pace

PM: Loop starting from Larskpur  Park at a 7:36 pace.

AM: Tonaquint Loop at a 7:46 pace.

PM: Mayors Loop 7:53 pace. 6.05 miles

AM: Ran Tonaquint Loop with Sun River add on. 8:05 pace

PM: 3.1 on a tread mill and I also did weights. 

Ran out to Little Valley and made a loop. 80 week club thanks to Metler! 

AM: Tonaquint loop. 7 miles

PM: 4.15 miles in the heat of the day to the splash pad.