Eat third world

13 mile run at 6:51 pace alone. Headed to wills park, ran 3 loops then came back to milton. There were so many cars on the side of the road i could feel the carbon monoxide going into my throat. 

5 mile warm up..4 miles jogging then some stides and jogging in between. Ran a 400m time trial. I was in the last lane which sucked. Was not sure how to pace myself I just pushed for the first 200m then michael passed me and I held on. John passed me with a 100m to go. ran a 53 400m! Pretty fast for literally no speed work whatsoever. cool dwon for 2.5 miles

5 mile warm up then a bunch of stides and jogging before a time trial 800m. The race was way too tactical for a time trial. Started out in lane 8 again then moved myself neck and neck with Jaques. Approaching the first lap Val moved into the lead. I followed behind but got boxed by Sam. Sam took the lead then I destroyed in the last 100m. Wasn't even tired when I finished. I ran a 2:03 800m. Ridiculous. Ran 3 200m repeats something like 27 28 29 then 4 strides and 2.5 mile cool down.

4 miles at 6:50 pace. Got back to the track and watched the time trials mile races while jogging around the track. Once they were done I did another 4 miles (the first 1.5 with my teammates) then the last mile I went 6:13. Fresh

6 mile east run at 6:55

2 mile warm up in sweats. 5 minute wind down Fartlek 5 minutes hard 4 easy 4 hard 3 easy down to 1 minute. Average pace was 6:14. Jogged to the track to run 200's at 28, 27, 29, 31. Mike cool down. Ran the 27 with some football player on the turf field who wanted to run a 200m with me. He plays for Ole Miss

8.5 run at 7:04 pace to Sweet Apple Elementary and back. Really cold and WINDY day so run was no fun... did 2 miles before practice started

5 mile run taking it really easy... Coldest day this year. It was snowing and really windy. got in like 6 strides

Tour De Milton is what they called. Basically just running up a bunch of hills all over milton. Felt super solid. I struggled in my last workout but not today. Only guy out there with the same speed was Michael. Dude is a beast and the best lactic acid recycler ever. ran a 1:55 as a sophmore and a 51 400m 

10 miles at 7:20 pace. Back and butt is pretty sore from yesterday. Maybe should have gone a little slower to recover better

3 mile warm up on the milton xc course. then a 30 minute run changing pace from 6 minutes to 7 minute pace every 5 minutes. ran around a field for all that because my knee and right inner thigh muscle hurt. cool down to 11

12 easy miles with Jake Sherbert. about 7:44 pace feeling great. Glad I was able to take today easy to recover.

11 easy in this morning with John Green at the hatchery. Another 2 on a treadmill later and some core/stability at the gym.went to a buffet before so the run felt like crap

10 minute warm up. 63 63 3:54 63 3:50 59 58 5 400's and 2 1000's in the middle. Good day 30 minute cool down. 100m walk 100m jog as rest

7 miles at 7:44 pace. Wasn't trying to push it just a solid recovery day. Got a fast session tomorrow

1.5 mile warm up then 6x400's at 61 61 62 61 60 61. Then a 5 mile cool down