Be the team that goes hard on the last two

today i did a half mile warmup, drills, 2 mile warmup, kosmin test, 4x300m progression sprints with pushups, then a 1.5 mile cooldown. i felt really strong during the kosmin test, and passed a lot of people who went out way too hard on the first part. where i ended, it seeems like that would be about a 4:45 mile but im not sure how the formula works. then on the sprints with pushups i felt really tired but they felt good. i hope we replace 200m finishes with those.

morning- 3 miles easy on my own. felt great to wake up and run again.

afternoon- 8.5 miles on the church rocks trail. it was a awesome trail, and a great run
 

afternoon- i did half mile warmup, drills, 2 mile warmup, 4x1600m repeats with goal time at 5:27, 4x100m sprints, 1 mile cooldown, and plybata. i was really excited about this workout. i love mile repeats. on the first one i hit a 5:27 right on, and i felt pretty good, stuck with john and dallin. the second one felt a little harder and i hit a 5:29, and i stuck with dallin. the third one was a little harder mentally, and i hit a 5:31. after that, coach said that if you didnt hit your time on the last one then you were done. but i didnt want to be done, i wanted to prove i could hit it on the 4th one. so on the 4th one i went out a little easier, and i progressed with each lap. i passed john, and on the 3rd lap josh mcphie and coach came up behind me and coach said to stick with josh, but i tried and tried and he wouldnt let me. so he finished about 8 seconds before me, and i finished that last repeat with a 5:14. pretty successful end to a hard workout. then on the 100s and plybata i felt fine.

morning- 3 miles easy

afternoon-6 miles easy with 8x100m striders. felt fine except my right knee and my left hip is kinda buggiing.

afternoon- did a 2 mile warmup, 8xMcgruff with 2:00 recovery jog, 8:00 jog to the track to do 4x400m progression finishes, and plybata. i dont really like this workout, im not very good at sprinting and all out kind of stuff. and on the finishes i felt flat, like there was no spring in my legs. plybata felt fine though
 

morning- ran 10 miles on the ridge, the secret ridge, and the secret trail.