Today at Cross Country we didn't have an advanced workout before everyone else! YAY. So we all met at 8 at Sunnyside park. The workout was run down to the gully and do 2.5 laps for the advanced group as a warm up. Then run back. I started the run out with Tomy and Natalie but then they just kept picking up the pace so I finished it with Amanda. When we got back to the park my legs were killing a ton. It felt like they got hit by a car. My knees were sore and my quads were really sore. Especially during those laps in the gully. So we stretched a little bit waiting for people to get back, when they didn't get back for a little while Emily had some people go back to the gully and retrieve them. In the meantime we did a lap where we would be doing the fartlek. So after stretching we did 3 one minute on's of arm swings. Then we did the fartlek. It was 5 one minute on and 5 one minute off. I felt good during those, my legs eventually warmed up. All of the new kids started really fast for the first one and eventually died and I just progressively got faster each one and passed two people each time I was on. Then I did 2 laps of recovery thinking we had another thing to do. Which we didn't so Emily said just go do a lap cooldown and I'll be at six for the day. Which I did and I was. Then I came home and did my crunches, push ups, planks, and leg lifts. My legs hurt probably from yesterdays workout and my back was also sore. But nothing really serious. Then I did a 15 minute ice bath to finish out the day. But for a run that doesn't have many miles in it, it was a really painful run for me today. | 