Hurdle the Dead, Trample the Weak

Core H Routine

Prone Elbow	Running V-Sit	Plank Left	Flutter Kick Back Hyper	Plank Right	Indian Sit-Ups	Plank	Sit-Ups	Scissor V-Sit
60sec	60sec	60sec	60sec	60sec	60sec	60sec	60sec	60sec

AM: 7 miles + Hills Sprints

PM: 4 miles + Core H Routine

Ran the Gully Longer Run today and PR'd in it.  I ran it in 51:26 which was hard to do. We took the first bottom half slow so that Phin would know where to go, but once we got to the top trail I went sub 7 (around 6:18) to get my time. Afterwards I did 6 max effort hill sprints. In the evening, I ran 4 miles around the cemetery loop with my mom and immediately after did the Core H Routine with 30 sec rest in between each drill.

Track Workout Splits

1st 1000	2nd 1000	1st 800	2nd 800	1st 400	2nd 400
3:19	3:17	2:39	2:38	74 sec	66 sec

AM: 7 miles

PM: 4 miles

Today was another successful track workout. We ran 2 X 1000 @ 3:20, 2 X 800 @ 2:40, and 2 X 400 @ 75 sec. On the last 400 we ran the first 200 @ 37 sec and the last 200 max effort. In the evening I ran 4 miles around the cemetery loop with Austin.

AM: 9 miles

Ran 9 easy miles on Porter Rockwell today with the team and Read and Chase which was a surprise. More coming tonight.

AM: 13 miles

Today I really got pushed on the run. We started out with a warm up loop around the parking lot (which turns out to be .36 miles) and then I ran the Alta run with Tayte. He really pushed me and really tired me out, but I was able to keep up and talk to him about running. Anyway I got in 9 campground loops which gave me 12.21. I ran the parking lot warm up loop again to measure it and got  to roughly 13 miles. I took a evening off today, so nothing to report there.

200 Splits

1	2	3	4
:35	:33	:29	:32

AM: 2 miles

Today is supposed to be an easy low mileage day so there wont be much to report. Today I started off with a 3 lap warmup, ran 4 X 200 @ as close to 30 as I could get, and then a 3 lap cool down. It was really hard to hit 30 because me legs were tired from yesterday, but I did my best.

AM: 13 miles

We ran up at Jeremy Ranch Road today and I really liked it. We sorta mixed in a speed workout with a distance but it was okay. We started with a 1 mile warm up and then I ran 12 miles with 5 X 800m @2:40. I hit all my splits and on the last 6 miles I kept my pace sub 6:50. Felt like I got a great workout. Not sure what I'll do tonight, but probably make it easy.