Working Hard

9.2 Miles today. I went to Sugar House Park from my house and did two laps there and came back the same way I went. 

We were originally gonna do some kind of hard speed today, but because of the wind Bill had to cancell it, so we went to Liberty Park, took the long way and did 10 min on 10 min off fart lake. I felt really good and I worked hard. After, we came back to the track and I had to leave a liitle early so I left, but other teammates finished up to 10. I got little over 9 today.

Today we warmed up with the mile of speed changes and couple more laps loosen up more, and then we headed to the Asphalt Hill and did 6 hill strides there. During the hill strides my legs felt heavy and I didn't think was going fast enough. Then we did 2*1000, 2*800, 2*400, 3*200. My splits were: 3:28, 3:26 on 1000s, 2:44, 2:45 on the 800s, 72, 73 on the 400s, and finally for the 200s 34, 35,36. I died in the crashed in the middle of the 2nd 200 and last one I don't know what happened. When we were doing the actual speed my legs felt fine. Total mileage was 7.5. Awesome workout.

Shout out to Sarah for being the Prep of the Week. I watched that segment and I was in it too.

Did a lap around sunnyside and back to track for warmp up. We did one more lap to loosen up and then did 100M on 80%, 300M on 100%, 100M on 80%, 500M on 100%, 100M on 80%, and 500M on 100% continous. My time was 5:41. And then did 4 100M strides with 50M at moderate speed and last 50M fast. Did the same loop as sunnyside for cool down ad finished up 6 at the track.

Did mile and half warmup, mile and a half of speed changes and mile of cooldown. Legs felt fine. Ready to kill it tomorrow. With the 2 laps warmup I got 4 and half today.