Stamina, Speed, Strength, Skill and SPIRIT

am: 3* easy and cold

pm: Easy 3 today!! With striders after. my calves are still hurting. i need to roll and stretch more but other than that felt great. my breathing is getting better.

am: 3 felt sick:(

pm: workout on the track 4x1mile. I was supposed to be hitting 7 minutes because i missed last workout and didnt do so good the week before. My times werent very consistent....6:49, 7:05, 7:04, 7:13. I felt better than i thought though. on the first couple but the last two i was struggling. I had no energy I hope i can start doing better on these workouts. Weights after.

am: 3 at a faster pace

pm: 5 mile trail run on ice house run. It was a killer to my legs. we ran 1/2 to the hill and then ran about 1.1/2 to 2 miles up the steepest up hill ever! I walked a ton!! my legs hurt really bad the whole way up. Once we got to the 2.1/2 mile  I caught up with the others and we stuck together the whole way down. We did this cool thing where every 1/2 mile the girls would switch off leading. The rest of the way was downhill and it felt great. Really rocky but very fun the whole way back. My legs are still sore even though i have been good about stretching and rolling.

pm: 8 mile river trail run with 30 minute AT tempo. I'm pretty sure i didnt hit my tempo. I fell behind from Liz and aubrey at the beginning of the tempo. I felt better than i thought i would though.

am: 3*

pm: old man hills- 1x800, 2x400's, and 4x200s. I felt alright but my legs were really aching. besides that it felt great!

pm: 3 miles to hot nails passing around flyers. I went with Liz and Aubrey and it was fun:) Striders after

Jumped in with Aubrey and Liz on their warm up cuz me and mike were a little late. So i ran 1 mile warm up.

The race started unexpectedly and i placed myself with Aubrey. I felt like I was running at the right pace and felt great! We ran together and then caught up to liz the last mile. At the end we kinda spread out with liz finishing first then aubrey then me close. the course was a little long and I was kinda surprised with my time cuz i thought i was hitting my pace but it turns out i was much too slow. but i felt great and was happy that i stuck with aubrey and liz for the whole thing. It was fun and then we cooled down 1 mile.

am: really cold 3*

pm: i missed the warm up because i came late and only ran 1/4 mile warm up. The time trial was 1 mile and i didnt really catch my time but i know it was between 6:20 and 6:26. But i was expecting to get at least 20 seconds faster. i was kinda upset with how i felt but its alright. Harts cool down.

pm: 8 mile river trail run with 30 min AT tempo- this run almost felt good but there were problems with my left leg...it hurt really bad if i tried to run a fast pace like stabbing pains in my shin. So i took it slower today so it wouldnt hurt as bad but it still did. ow...I have been stretching and rolling really good but i need to start icing so i dont get shin splints! we finished with weights and i added more weight to my leg lifts and squats today:)

am: easy 3*

pm: 6 miles to Green Springs! This run felt so nice for my legs. My left shin only hurt a little bit during the first part of the run. But it felt really good and at an easier pace. We went through the tunnel again :)

pm: 10x200's on the track at race pace with equal recovery- I was supposed to hit 48 but I felt like i wanted to go alot faster! I hit 44 on most of them and I never hit the right time. But it was a fun easy workout. My legs felt so much better except for the Harts warm up and cool down.  Weights went good afterwards and I put weights on the bar finallly!!:)

am: 3*

pm: prospector trail run- i felt good and it was a great trail with a few tough hills. We ran at a perfect pace:)

Mia, stoner, liz and I ran our 6 miler through the fields of washington on dirt trails and stuff. It felt soo nice and my legs felt really good. We also included 15 min LT pace and i think i did well on that. Great run!

Stoner, Jp, Mia, Liz, Aubrey and I did met at the high school to do old man hills. 3x800's. I dont think i did very good because my legs felt tight and heavy so it was hard to go fast. But it felt really nice outside today!

pm: 1000's on the track today instead of 1600's! Harts warm up, 4x1000 with a few minutes of recovery. These felt so great! I did alot better on these than i do on the 1600's. I was supposed to hit 4:30. So we started and I felt so great and hit 4:02. Way too fast, so I slowed myself down alot and then hit 4:22, 4:21, 4:20. So i was really too fast but i still felt great after each one. Harts cool down- Great workout!

am: 3* soaked from the rain!

pm: Easy four miles dogpound. It felt nice to go slow but my legs hurt really bad. Just cuz there are super tight i think. Weights after were great!

am: 3* -luckily the girls dont leave as early as the boys do so it wasnt hard for me to catch up to them when we came late.

pm: Workout 12x200's with equal recovery. I love 200's! I was supposed to hit 48...but its so hard to hit. Most of my splits were between 44-46. We took heart rates every 3 200's- 119, 112, 106. Pretty good. Harts warm/cool with track meeting afterwards.

am: 3*

pm: easy 3 w/striders

am: 3* Both my legs hurt really bad! I can tell i have shin splints so i will start icing everyday this week!

pm: 3 miles easy to greensprings. my legs hurt but not as bad as yesterday. I just need to keep icing them. after we did long jump, discus, and javelin. I wasn't really good at any of them and I even hit the back of my head when i threw the javelin. it hurt.

am: Kosmin test- i did better than last time, but not by much. We had to run race pace for 60 sec 4 times with 3, 2, 1 min recoveries in between. I got 1353 meters i think. my legs are still hurting a little but not that bad. Harts warm/cool.

pm: Decathalon- we did shotput, high jump, 100 and 200 meter sprints. I was gone when we did the practice for these so i didnt know how to do them but i still did alright. Shotput: 11.5, 100 m: 16.59 i think, 200 m: 34. i had to leave during the high jump but it was fun! So i wasnt really good at anything but it was fun to try out new things!

am: cold 3* just me, mia, and jp. felt nice and sore from yesterday.

pm: Decathalon- Hurdles were dreadful! But only because I fell on the 2nd hurdle and slid on my stomach and skinned my hips, hands, and thighs really bad :( I was bleeding and had to go to Mark to get cleaned up. I finally got my friend macey to come to track but she also took a bad hit during hurdles too so she prolly wont be coming anymore....then i did discus, got 35 feet and long jump, 10.9 feet. 300 Hurdles i did okay even though i fell with a time of 1:05. I fit in 2 miles but i was hurting from the fall so didnt quite get 3. It was a fun day though :)