Topher Kearl

three before school. To 21st east and 17th south and back.

10 after school with Garek. We were like a 6:54 average, so it went by fast. Last two miles I felt really sore in my Right Glutes and IT. 

Mile warm-up, Mile Speed Changes, shake out lap. I needed to hit 5:55 pace for the whole speed workout, and add 85 seconds on the 2, and drop 90 seconds for the other intervals, after the mile. Our workout was, 2000, 1600, 1200, 2x800. My times were: 2000: 7:22 1600: 5:54 1200: 4:21 800's: 2:50 and 2:39. Felt really consistent throughout. I was a little gased in the mile by the third lap, so I didn't really kick at all, but I still was faster than the pace.

Ran from home to the track, 2 miles of speed changes, ran back home. Pre Race

2 mile warm up, race (5K), 2 mile cool down. Eh, my race was ok. Didn't get into position quick enough so I was consistently going through little surges for the first two miles to get into position. By the end, I was out of gas and got passed.