Create.

5 miles, AP 8:33, with Ry up 13th and into Murray, lots of hills. :)

2.3 miles with Smo, AP 8:31

ST: Plyo and core with the kids --

Teena: 3 sets

Rylee: 2 1/2 sets

Payton: 2 sets

Smo: 3 sets

Sherm: 3 sets

Liv: Cheerleader (couldn't talk her into it -- maybe next time). :)

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1 set included:

Push-ups x 10

Crunches or sit-ups x 10

Bicycles x 20 (each leg)

Mountain climbers x 20 (each leg)

Counter-movement jumps x 10

Agility quick feet x 20 seconds

Scissors x 30 seconds

Double leg down holds (less than 6 inches from ground) x 30 seconds

Half up twists x 20 (each side)

Plank x 1 minute

6.65 miles total

* 3.15 miles, AP 8:35 with Ry

* 2 miles, AP 8:52 with Smo

*1.5 miles with Smo and Sherm - one mile at about a 10 minute pace and then 5 x 100 meter sprints with jog/walk between

** Smo and Sherm were hilarious with the sprints. They would give me quite the head start and still beat me. It was CRAZY!!!! Why have my legs gotten so old????? :)

Super fun morning! :)

* 3 miles with Ry, Smo, Christine, Ben, Marina and Kilia on the JRP. We told Sophia and Kilia to lead the way but to keep us right around a 9 minute pace. They did a FANTASTIC job and brought us in with an average pace of 8:54.

Background: We met Christine, Ben and their daughters through the USATF meets. Kilia is 10 and competes in the same distances Soph does but in the age group younger, Soph is 11. Both Kilia and Soph are the State and Region champ of their respective division in the USATF youth circuit for the 1500 meters and have become good friends. Marina is Kilia's slightly older sister and also a talented runner who competes in Soph's age division. They are all such great girls and we have been talking about getting them together to train. We finally did it. And it was AWESOME!! Hope this was the first of many training runs with them.

* 3 miles by my lonesome, AP 7:29. The first 1/3 of a mile was uphill (which I pushed) making the remainder feel harder than usual at this pace. Oh well. :)

* 1 mile with Sherm and Liv! YES!!! We got Liv out for a run this morning. :) :) :)

* Upon arriving home with Sherm and Liv I asked Smo if she would be willing to pace me for one quick 800 meters. I couldn't keep up with her the last 100 meters as she has a kick that I am unable to match. I came in at 3:05.

* 1/2 cool down mile

Total: 8 miles

6 miles with Ry on the JRP, AP 8:49

3 miles with Smo on the JRP, AP 8:46

1 mile with Sherm and Liv in the neighborhood, AP 10:11

Total: 10 miles

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Thought:

I think I am going to swap things up with Sherm. Instead of doing one mile in the morning with a couple of sprints, I think we will start doing something like this instead:

1. dynamic stretching/active warm-up

2. sprints

3. plyometrics and/or standard resistance training

4. 200-400 meter cool down.

As I was running with him this morning I began thinking how stupid I was being. He is a sprinter, he is built to sprint, he LOVES running sprints, plyo and strength training. Why am I not helping him train to reach his potential? Maybe it is because I am comfortable with distance and scared of speed. But everything in him is a sprinter.

True, I am not a sprinter BUT I do know a lot about the human body and I can research some stuff to at least get him on the path he wants to be on. Then when the time is right I can call in outside help to fine-tune. :)

Happy Thursday, All. :)

Fun morning. :)

2 miles with Smo, AP 8:36

1 mile on the TM while waiting for Livvy to get ready, AP 7:30

1 mile with Livvy and Smo, AP 10:46

2 miles on the TM while waiting for Sherm to get ready, AP 7:30

Workout with Sherm:

- 400 meter jog

- dynamic stretching/warm-up: high knees, butt kickers, alternate bounding, skipping, carioca.

- sprints: 4 x 100, 1 x 50 meters

- plyo: [(see below) Smo joined us]

Depth jumps: 3 x 3

Drop jumps: 3 x 3

SL hops: 3 x 5 bilaterally

Split jumps: 2 x 3 bilaterally

Box jumps: 3 x 3, 12"

* I think this was a good starting point for the plyo workout. We will hang our hats on this for a week or two and make sure his body responds well. All plyo was done on the grass. Sherm LOVED this workout. Kicking myself for not starting workouts like these a long time ago. What was I thinking? :)

Total: 6.53 miles

So glad I had such great company this morning for my long run:

Miles 1- 6 with Ry, Josh, Christine and Ben on the JRP

(At mile 6 Ry and Christine turned around and went back to get Sophia/Smo and Kilia)

Miles 7-12 with Josh and Ben, we picked up the pace and were running high 7s to 8:20s

Miles 13, 14 and 15 met back up with everyone plus three :) (Me, Ry, Ben, Josh, Smo and Kilia -- Christine and Marina rode along on their bikes). Smo and Kilia led the pack and had us run 8:30s (us older folks were hoping they were going to run high 8s. Wrong. :)

Miles 16 with Ben and Josh

Mile 17 with Ben

Mile 18 by my lonesome

******

I had one gu and 12 ounces of gatorade and some water. Thought that would be enough but felt very light-headed and slow the last couple of miles.

So glad I had such great company. :)

Hope everyone has a great weekend. :)

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I ran almost the exact same miles I ran last week but this week I did it in 6 days instead of 7. Right on. :)

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Later:

Supervised the twins' workout then did yoga with Smo, Sherm and Liv