Am: 2.7-mile easy dog jog
Pm: Feed the cats & 3 x (4 x 300) with team, one-minute between rest reps and three minutes between sets; average 58 seconds, fastest in 52. Cold and windy. I’m certain I would have gone much more slowly had I done this one on my own.
5.5 miles total
Jan 14
Am: 1.5 mile easy morning dog jog near the house
Pm: 3.9 miles easy in 29:10 on CR 220, max HR 140
Jan 15
Am: 2.6 mile dog jog in 21 minutes on CR 210. Tanner’s getting in shape!
Pm: 6.7 mile rhythm run in 54:50 around town w/ HS kids. Started out around 10-minute pace and then they dropped a couple of low 6s at the end. Was holding on for dear life toward the end trying to keep up. Some of the kids are getting fit!
Jan 16
Am: 2-mile dog jog on CR 250. Clear up to about 8000 ft. then crunchy and icy above that.
Pm: 3 miles easy in 23:10 on CR 220.
Jan 17
Am: Feed the cats warmup, followed by 3 x 150 in-and-outs, 3 x 30-meter max sprints; 3 x 200 on full rest. 28.91, 30.81, 31 flat. Was going to do 4 x 200, but a snowstorm blew through, which made fast running impractical at the end there. 28.91 is definitely the fastest I’ve run a 200 since college.
When we first started doing these workouts, I was keeping up with the faster kids. Now the fast kids are starting to blow my doors off. It's a strange thing feeling excited about getting whooped, but as a coach, sometimes it's more fun seeing results for other people than it is to see them on yourself.
Jan 18
Am: 6.2 in 54:40 easy with the kids
Pm: 3 miles in 25:50 with Tanner on CR 210.
Jan 19
2.96 in 24:35 w/ Tanner on CR 210
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