Stefan's Blog

Team run at the track in the morning. 1 mile warm-up, 1 mile speed changes, 1 mile interval (5:23) with 2 laps recovery, 2 800 intervals (2:30, 2:24) 1 lap recovery, 3 miles cool down. My legs felt a little heavy today, didn't help that I didn't have spikes.

4 miles at night 

Team run, 5 miles from the track to shriner's and back  (6-7 minute pace). 10 100s and 2 300s. felt good.

3 miles at night 

Morning alone in the morning, sunnyside to sugarhouse 

XC meet at wheeler farm. I ran around 17 minutes for a three mile (estimated) and won the race. That time is about 30 second under my time on that course last year, so I'm right where I want to be. I felt very strong. 

Team run in the morning from the school to sugarhouse with one lap around the park and back

Afternoon team run at sunnyside park, 2 mile warm up, 2 mile tempo run (6:30 pace) 2 mile cool down 

4 miles in the morning alone

Team workout at the track. warm-up with 1 mile speed changes and 1 lap recovery. 800, with 1 lap recovery (2:30) and 8 400s, first two-three between 70-75 seconds the rest 65-70, with 1 lap recovery each. 3 laps cool-down.  

10 miles in the morning, sunnyside to memory grove and back