Keep Calm and Run On

Morning speed workout. We ran 2.5 warm up then 4 laps speed changes on the East Track. There were a lot of painful memories running speed on the track again. Luckily now that it is XC season I don't have to run as fast. We ran 12 400's with standing recovery between each one. My first was was 84, a little slow. # 7, 10-12 were all 79 and the rest were all 80- right where I wanted to be. It was a pace I could handle for the full workout but still worked me. I ran 3.5 cool down. That night was my dad's YSA stake 5K at Sugarhouse Park  so I went to run. I ran a mile warm up before the race and a mile cool down after. We just ran 2 road laps so it wasn't too bad. I got out fast and after the first mile was pushing alone (2 guys were way ahead of me) I didn't feel too bad and felt like I pushed the whole race. It was a full 3.1 on my Garmin and my time was 18:48.

I felt great last night but not this morning.... My hamstrings were really tight and my calves sore so I had a slower 10 mile run.

Workout at Liberty Park. We ran a warm up then ran 10 sets of minute on-minute off fartlek around the pond. My quads and hips were really sore so it was hard to push to where I should be. 4 mile cool down.

Sunnyside- we started with a warm up then did 3 circuits, 10 strides and 2 800's around the grass. Both my 800's were 2:38 and if went by faster than on a track. We ran the Shriners run to get to 12. The last 1.25 Tomy and picked up the pace to 6:05 just to finish it off.

I ran an easy 8 in the morning then another 4 at night with Susannah.

Easy 6 to finish my miles for the week. Camp next week!