Hurdle the Dead, Trample the Weak

PM: 11.5 miles

Ran 11.5 miles on porter Rockwell today at a 6:05 pace. Ran a sub 60:00 10 mile and then ran a 5:30 mile for the last mile.

I was still pretty mad about my race last friday and so I wanted to prove to myself that I was still a good runner and so I thought that I would pick up the pace. The whole time I felt great and almost like I could go faster (which I think because of the high altitude training I got over the summer running in the High Unitas), but I made sure to reel it back so that I don't injure myself.

200 Splits

1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18
:32	:32	:32	:30	:30	:30	:30	:30	:30	:29	:29	:29	:29	:29	:29	:28	:28	:28

PM: 7 miles

Ran a 30 min warm up and then 18 X 200 M starting at 34 seconds and ending at 28 second at the Region Course. 1.5 mile cool down.

Felt great in todays workout. I was able to start faster and still hit all the ending splits so I'm proud of that. I was still a little sore and stiff from yesterdays run, but I ran through the pain. I felt strong running the 200's and feel like I will be able to have a solid 400 M time this track season.

PPM: 3 miles

3 miles around the cemetery loop while my little brother roller skated next to me because he was too lazy to run.

PM: 6 miles

Today we ran a gully time trail, but with a twist. There were 3 teams, Thomas and Austin, Jackson and Tavin, and Ian, AJ, and me. The 1st team started and the 2nd team started 3 min after and the 3rd started 3 min after and the goal was to catch the team in front of you, but not get caught by the team behind you. I was on the 3rd team.

I loved this workout and it really taught pack running. I ran it in 41:45 which is pretty solid. During the run, we made a strategic plan: run the 1st mile @ 7:15 pace, 2nd @ 7:00, catch the teams on the road, and pass them after Shut Up Hill. Our first mile was a 7:15 mile, our second was a 6:30, we caught everybody on the road and then we passed them after shut up hill which was good. I feel like if I had gone alone, I could have gone faster and gotten a better time, but we had to stay with our team and cross somewhat together.

PM: 4 miles

Hidden Valley Loop and 6 striders after

PM: 6 miles

AM: 10 miles

10 miles easy on Porter Rockwell trail.