This is for you, Coach

hart's warm/cool with 2x1000s at a pretty chill pace. Nice to run with the girls and pack up. Carli did so awesome, I feel like a proud mama. Weights are always fun with Nicole as my buddy.

trail run tuesday!! Out somewhere by Dixie rock. Fun fun. we kept a good group and screamed in the tunnel. So exilerating. tripped 4 times.. probably the clumsiest I've ever been on a trail run.

Tempo wednesday! 12 min. tempo with the ladies. had a nice bigger group going!! I'm so excited for the group that we're going to have this year!! tempo was good, it took awhile for Liz's watch to catch up to how fast we were going. we kept a nice pace just under 7min pace and it didn't feel all too good but we stuck with it! yay. stretched lots and did weights the right way then stretched again!

DI warm/cool did the kosmin.. cosmin..cosmen? cozmen? the bing cosby test! hahhaha. It was so flippin hard.. honestly. but it was different running fast! Ran the cool down with the boys but I don't think they like Nicole and I very much, they keep running away.  

3 miles to green springs with the guys, ran with nicole then we backed off at the turn around but somehow we caught back up with them and it was fun! Did striders and I totally wasted all the guys.. anyways, tired from the week and ready to be done with the tempo for tomorrow.. haha!

woke up late and raced over to wear the girls ran and found them around the club house in green springs so I ran the rest with them to the 6 mile turn around then on the way back we started our tempo a little before the 5 miles mark and we finished the 10 min right at chevron. Nicoles watch said we covered 1.5 miles and our pace jumped around between 6:10-6:20.. I don't really know how helpful the watch was but it felt good! The decline helped us get into the pace so I think it was pretty effective.