Be the team that goes hard on the last two

morning- before i embarrass myself by telling my times, let me give you the conditons of this workout. i was up n scofield, where the elevaton is about 7200 feet, the temperature was about 17 degrees, and there were hills on the road that i did my mile repeats. so i did a .5 warmup, drills, 2 mile warmup, 4 striders, 4xMile repeats with goal time at 5:20, 4x30 second sprints (i didn't know how mcuch 200m was) and 1 mile cooldown. on the first mile, i took it out a little slow, trying to account for the elevation. i hit a 5:38, and i felt so dead i almost blacked out literally after it. then on the second one i hit a 5:57, still dead after. then i hit a 5:47, not quite as dead, and on the last one i hit a 5:59, and i felt really dead. the elevation and the hills really got to me. then i did 4x30 second sprints. i really can't wait to get back to do workouts in st george, because it'll be quite the confidence booster.

morning- 3 miles easy

afternoon- 6 miles easy out on the ridge with plybata after

morning- 3 miles easy

afternoon- drills .5 warmup, 2 mile warmup, 2 mile power run at 5:25 pace, 2 mile cool down. i hit a 11:02 for the 2 mile. i didnt do as good as last time, but hey. 5:1

morning- 3 miles easy

afternoon- 5 miles easy plus plybata

morning- 3 miles easy

afternoon- 4 mile kony run

did a bit of a warmup then raced the dogtown. i averaged about 6:20 per mile,my fastest mile was a 5:50, slowest was a 6:34. pretty happy with this race, but my achilles is achilling me right now