Life Liberty and the Pursuit of a Shiny Gold Medal

I was tired and exhausted but first double digit run since July 24th. Haha kick workout. (100-200 by 20's starting at mile pace dropping to 400 pace)

27 second last 200, and I was boxed in the first 100 and had to weave through people and cones. Pretty solid.

Good warm up but I was struggling deciding on goals. I said a prayer right before that I could have the race I needed to and my my altra's came untied in the first turn. The shoes really weren't working out. They had no traction on the grass and slipped every time I took a tight turn. I gave up on Nephi cuz I simply couldn't run that today although my legs felt great. It's all good because I ended up pulling Luke to a 15:37.5 and our 1-5 split was 18 seconds. It was the race I needed to have.

7.5

8 strides

2

Started the day with what I affectionately call lead legs and finished with the lightest stride I've felt for a couple days. Good mileage day.

Warm up

4x1200m cruise intervals (tempo effort on the track)

4:24 (about 5:50 pace with the team)

4:13 (about 5:40 pace mostly by myself)

4:08 (about 5:30 pace completely solo)

4:02 (about 5:20 pace solo)

4x200m

31

30

29

27

Cool down

3 after

Fast never felt so easy. Both the 5:20 pace and the 27 was very relaxed. The 27 is especially impressive because I couldn't have gone under 29 last year without killing myself. 

7 miles

8 strides

17:30

Expected a great race. I was way confident before. I guess it's just proof that you can prepare as best as you can but its what you do in the race that counts. Struggled with the mental game around the hills. Should of preformed better.