Hurdle the Dead, Trample the Weak

AM: 4 miles

We ran 4 miles on the track today and so I took it pretty hard. Averaged a 6:01 mile pace and was still feeling great.

AM: 6.5 miles

Ran 6.5 slow miles up at Alta ski resort. We ran a new trail which is much shorter but really steeper. Murph wanted us to all stay together so for the firs 5 miles I ran really slow with the group. Once I was able to break free I really ripped it down the moutain clocking my 6 mile at 5:27 and the last half mile 2:30 (so 5:00 pace). It felt good coming down fast and it really loosened me up from the slow up hill.

PM: 3.5

Wanted some fast miles so I ran 3.5 miles by myself at around 6:30 pace. Ended that day at an even 10 miles.

PPM: Stretching

Core

Push ups	Sit ups	Step ups
100	100	200

AM: 4 miles

Ran to Cresent Park today and did 6 barefoot striders and then some core and ran back. We took it easy most of the time, alot of people were sore from yesterday. More to come tonight.

AM: 6 miles

We ran 15 min easy (2 miles on the dot) and then ran 20 min hard. The workout felt great and I felt great the whole time. I paced Ian for the first 15 min at a 5:30 pace and then dropped back because the other guys were slowing down so I dropped and brought them back up to a 6:00 pace and made sure that they finished hard. Afterwards we ran a 400, except the first 100 was easy pace and the last 300 was maxed out. I ran that in :59. We then did 40 pushups and situps.