Create.

8 miles

- 3 miles with Sophers on the JRP, AP 8:39

- 4 miles by my lonesome, AP 7:42

- 800 meters with Livvy (4:25)

- 800 meters with Sherm (4:20)

Did some great core work with Sophers, Livvy and Sherm. We each had a basketball and came up with various core exercises that we could do. Roughly 15 minutes. Lots of fun and friendly competition!

GREAT morning! :)

8 miles

- 4 miles with Ry up through Murray, AP 7:53

- 3 miles with Sophers on the JRP, AP 9:12

- 1 mile with the twins, AP 9:49

Happy Tuesday. :)

Evening:

Standard resistance training:

Lower body - 10 exercises, 3 x 8-12 each.

8 miles with Ry on the JRP, AP 8:16

** Took Sophers, Sherm and Livvy to the HS track right after my run. Sophia was wanting to run a hard 1500 meters. She hasn't raced or done any really hard runs for over one month now and we were simply curious as to where her time would be. Her 1500 PR is 5:43, we were hoping for anything under 6:10.

Well, when we got to the track the HS team was using it. Stink. I told Sophers that I was going to talk to the coach and see if he'd be willing to let her do a 1500 meter run and possibly have someone pace her. When I told him her times he said that he didn't have any girls who could do that today but that he would ask a couple of the guys. Sophia was very intimidated and didn't know if she wanted to run with a HS boy. I asked her what Mary Cain would do. She then said she wanted to do it. CUTE GIRL!!

The coach told his runner to pace Sophia at about a 6:30ish pace but that if he could tell she had more to start picking it up. They started WAY TOO SLOW. But after one lap the coach could tell that Sophers was in it. He yelled at his boy to pick up the pace. The whole HS cross country team began screaming and cheering Sophia on. She kicked at the end (as usual) and ended with a 6:01. :) :) :) She was very happy!!! Of course she loved it when all the high schoolers and coaches were talking about what a beast she is!! :)

We then timed Sherm. He killed his 100 meters at a 13.98! He went straight away to the 200 but struggled a bit with that and ran a 33.24 (which is likely due to no rest between). :)

Livvy ran 100 in 17.77 which is great for her as well! :)

It was a FUN morning!! :)

Evening:

Yoga: Balanced lower body by Rodney Yee.

9 miles

- 4 miles with Ry and Sophers on the JRP (trail portion), AP 8:47

- 4 additional miles by my lonesome, AP 8:51

- 1 mile with Sherm and Livvy, AP 9:14 (this is probably Livvy's fastest mile per date, that I can recall) :)

* I keep having the urge to run fast but my right medial calf continues to remind me to keep things mello-yello. I think next week I will take it super easy and just enjoy California in hopes that it will get the adequate rest it needs to really heal. Right now I am just keeping things at status quo. :)

Happy Thursday. :)

4 with Sophers on the JRP, AP 8:36

16 with Ry on the JRP and up/down 7800. Sophers joined us for the last 4 miles. :) :) :) AP 8:19.

Off to Cali!!! :) :) :)

WOOT WOOT!!! :) :) :)