I started off this morning doing a nice, easy 4 miles. I felt pretty tight, and sore from the race on Saturday. Practice later in the day was at Cottonwood. I was late, and a bit scattered and not prepared mentally for a speed workout. However, I pulled it together and I feel good about what I was able to do. I ran a quick 2 mile warm up with 4 strides then began with the team. Bill had marked every 800 with cones along the regions course, so our workout was 6 800's. After each one we got 3.5 minutes recovery. My slowest time was 3:11 and my fastest was 3:01. I pushed myself the whole time, and the extra long recovery did help though I need to learn the regions course better.... I ran the course as a cooldown until I got to 8. I did arm swings, crunches, push ups, squats, calf raises and lunges. | 