Progression Daily

AM- Chill Green Springs with the girls and striders. Couldn't ask for a better crew to run with. 7.32 miles 

PM- Monday run with the boys. Had a fun time kicking around a bottle. 5.05 miles 

Warm with boys +4 striders 

400 with Alli (of cv 800)

500 with Adri (of cv 800)

200 with Kate, Katie, Brooklyn, and Pyper (of 400)

200 " "

400 with Pyper and Kate

4 100s with the girls. These felt great! Something new. 

All out 300. I started first and wanted everyone to chase me down. 

5 minute cool 

AM- 25 with OG 3 and Bryan. 4.04 miles 

AM- Yesterday had to spend some time with my wife after a midwife appointment and a xc meeting. I was bummed I didn't get out for a second run. I will try to make up for lost time in the next days. Ran out to Sullivan park and into Washington before meeting up with the girls. Weights. 9.01 miles 

PM- In the heat run with the girls. 5.04 miles 

AM- On my own then 25 with the boys. 5.01 miles 

PM- Jogging around windy Mtn Ridge. .20

AM- Did the same negative split run as the Orem Weekend. Chased a deer in a neighborhood. Previous workout in parentheses. 11.34 miles 

1. 9:09 (9:25)

2. 8:46 (8:48)

3. 8:43 (9:19)

4. 8:11 (8:11)

5. 8:08 (8:37)

42:57 (44:20)

6. 6:53 (7:21)

7. 6:54 (7:11)

8. 6:24 (6:35)

9. 6:32 (6:48)

10. 6:25 (6:24)

33:08 (34:25)

PM- Got out late and ran the loop with Marieta. Perfect temps. Then I did the loop again at a much faster pace. The last mile was a 6:49. 6.27 miles 

Mileage was down this week but I should be able to bump it back up because I don't have to travel next weekend.