Jacob Malone

7 miles today we said we were just going to go on a nice 6 mile run but we choose to go on a route that got us a little more. Our ave. mile was a 7:16 we did 4 striders after wards and then did the upper body workout I haven't been getting enough sleep so thats what I need to work on. I think I am going to do a Turkey Trot this Saturday but I am not sure will see.

Good run today didn't get home till 6 our ave. pace was an 8:15 good pace for the trail we ran I think thats my last run up the mountains I just feel like it dosen't do anything for me I can allready run hills really well (at least I think). So I signed up for the Turkey Trot its 4miles I really want to run in the 22min range. Then after we did the run we did abs and legs, good workout.

7 miles today good run. I did 2 800's I think my first 800 was a 2:32 (I only had a .5 mile run for my rest time and I was still running a 6:30 pace) 2nd 800 was a 2:28 so it was good for being on the street they might have been a little faster but what ever my ave. mile pace was 6:41.

6.5 easy miles to recover ave. pace 7:26

4 easy my ave. was a 7:03 with 4 striders can't wait for the turkey trot tomarrow.

10 miles I did 2 miles warm up 4 miles race I went out with Brayden Perry he is so fast. Our first mile was a 4:55-5:00 I backed off and he kept going the race was good. I came by the 5k mark around 16:30 which I am pumbed about. The second lap I tried to keep pushing and not let Brayden get to far ahead. The rain kicked in it kind of got misserable but thats winter racing for you. Then I went for a cool down with Kelsey B. and Brayden Perry it was super fun we got in 4 miles cool down. Brayden tracked the course at 4.1 so a little long but I meet my goal of being in the 22min range.