BACK TO WORK

PM 1 fast mile on the track as a warm up.  I actually pushed pretty hard the middle 2 laps.  THen I went in with some of the track kids to lift.  I hit the weights pretty hard today, including

4X8 squats

3X8 Power Snatch

back extension

3X8 Power Clean

Hammer Curls

Tri Extensions

My Ab Program and stabilizers

Nephi, and Laura did the total body and Mark did the total body+1 today.  Laura left 1/2 way through the program.  I wondered where she went and then the trainer came in and told me she passed out in the hall.  I ran out in the hall and she was there with a bag of ice and big goose egg on her head.  She will run through a wall for her coaches.  She is a tough kid and really fun to coach.  I wish everyone was as dedicated as her and Mark.  Anyway, she got into the trainer's room and things were good after that.   

I left and decided to get in another 5 from my house.  Suzy biked along with me and we did the LV elem/GW figure 8.  The weather was perfect.  I pushed the fourth miile hard and got down to 6:32.  I thought that was decent after lifting legs today.  

AM Went with mark again today from DHHS.  I was slow today, and he was blazing.  I told him to go ahead at the LV elem, and he just moved away from me.  This kid is going to shock the world this year in track.  He has a smooth easy gait at 80%.  I am thinking <4:30 miler this year. 

Anyway, I was tired and just happy to get my 4 in.  I will gte out again tomorrow morning.

By the way, it is getting too cold for me even in utah's dixie!

Ran with chad and mark around the LV elem loop from DHHS in the AM

eight with chad on the virgin river trail