LayJay's Blog

first day of practice...

Half mile warm up

and 5 mile run!! :)

The average pace for this run was about an 8 min. pace! 

I also biked a few miles today...

Half mile warm up

5 miles easy 8x100m strides!!!!!

i love strides!

Navajo Dr. run... awesome run! but it went by way to fast :)

Ran to Little Valley Park... I felt great and all the girls stayed together!!

Half mile warm up with an easy 5 to hidden valley!

knees kinda bothered me at first but then they warmed up:)

half mile warmup.  we ran around web hill! I felt great after about a half mile! then we did 8x100 strides.  Then of course the awesome...tabata! <3

woke up at 5am to run the virgin river trail with my dad!  It was fun to run that early in the morning because it was still cold!  Like usual it took me about a half mile to warmup and to stop the knee pains but I really enjoyed the run!

half mile warmup, another 2 mile warm up then some strides and another lap.  then the real deal... V02 max. :)  I felt a little empty but im pretty sure i improved from last time.  I didnt really feel any pain in my legs! yahoo! then a mile cool down with plyos!

today we headed out by little black mountain.  I had a side ache at the beginning of the run but it soon went away.  I went at a pretty decent pace the first 3.5 miles but when we turned around  I decided to keep up with court. we we picked up the pace and it was awesome.  I like running with courtney because I feel challenged and she makes me a better runner:)  We were going at about a 7:20 pace but could still keep up a conversation!  great run!

So today was fun.. first of all courtney jumped her car off the speed bump in the Dixie Center parking lot.. it was pretty sick! then we did a two mile warmup heading out the bloomington.  then a tempo run heading back to where we started.  My pace was aroung a 6:25! I ended just before we go under the freeway so next time I want to make it under the freeway.  Then kire courtney and I went for our cool down we took the trail out to bluff street, we turned around and coming back we took a detour... we ran under the streets of St. George aka the sewer... so yeah it was quite fun.  of course then we did core and stretching.  

The ridge!!!! felt gr8... and I love plyobata<3

Today we ran a 2.5 mile warm up then we did a workout.  the workout was ten minutes, 20 sec. hard, 10 seconds easy.  It was really fun and it went by really fast.  then a mile cool down with core and stretch.  oh yeah I got new shoes!!!! My knees didnt hurt at all today so thats cool...

I decided to show my dad my favorite run. soo we went running on the ridge today.  i could tell he was worn out but it was a nice run.  since the ridge isn't quite 7 i did an extra mile or so on the road.  My knees didnt hurt at all... i love my new shoes!

2.5 mile warm up with some strides.  then our workout today was 60 seconds as hard as you can then 3min recovery then 60 seconds hard, 2 min recovery and so on.  The work out is supposed to tell us our mile time which is pretty cool.  then we did 300 repeats. starting with 70% all the way to 100%.  after each 300 we jogged to recover then did ten push ups! cool down, core and stretch afterwards.

today we ran somewhere not sure what its called.  It was out by the maverick heading to hurricane.  I loved this runn! it was so much fun and i felt great!!!

today we ran a 2.5 mile warm up. our workout today was mile repeats.. I was supposed to do 3 miles but i only did two because im sick and i couldnt breathe.  Hopefully i get better soon!!! instead of the last mile i ran the track/turf a few times.  then we had 4x100m repeats, took me back to the good ole days of being a sprinter.(Not)  anyways then we ran a little over a mile cool down with plyobata and stretching!!

I decided to run this morning and its felt good so far!  so I did three easy this morning then we had a half mile warm up, 5 miles easy, and strides!  I felt great... a little tired from yesturdays workout but it was still a good run.

2.5 mile warm up with 5 mcgruffs.  then 3x400m progression run. one mile cool down with plyobata and stretches!  I felt great today except I still couldn't breathe but other than that it was good! 

So I loved the church rocks trail so much that me rachel bgb chloe and doty decided to do it again this morning!  I thought it was going to be cold so a started out with a jacket, gloves, and a headband but after about the first mile I took them off and left them beside the trail.  it was a great run and we saw some other cross country kids too.

2.5 mile warm up at the virgin river trail.  We ran towards bloomington then did a tempo run heading back to the start.  I had 15 minutes and a 6:15 pace.  Me and rachel stuck with each other through the whole run.  We ran almost 2.5 (to be exact 2.4)!  I felt great!  I definitely felt better than last weeks workout on this trail.  then me rachel and jordan went for about 1.5 mile cool down! 

SOOOO... today we had our trail(adventure)run tuesday.  we ran out by a spa some where in green valley.. i think.  so anyways it was a very pretty run.  the first half was all up hill which was more challenging but it was worth the view at the top!!  then the knee killer was the down hill but suprisingly my knees felt just fine, even on the down hill.  I felt great today and i think im finally finding my legs after that long break in december! :) 

3 miles this morning

2.5 mile warmup, some strides, 3x1600 repeats, 400 recovery in between each repeat then one mile cool down with plyobata and stretches!  Today I felt pretty good...at least waayy better than last week.  I hit all my times or came within two seconds. (pace was 6:02)   and on our warm up me, bgb, micah, and dallin made up a gang! so yeah we're cool...

this morning i did easy three.

then after school we had a track meeting.  after we did an easy 4 mile run.  It was called a kenyan run i think and it was really cool to be in the back and see everyone in front of you in a single file line.  after practice coach thatcher talked to us about rolling and nutrition.  

slept in this morning

warm up to knolls hill, then we did 6 hill repeats.  I felt awesome today.  then cool down back to the school.  plyobata with stretches.

So me and my dad ran the virgin river trail at about 9 oclock.  so it was nice to sleep in a little bit more than usual.  It was perfect weather and I felt great.  we also saw chloe, bgb and rachel!

Today I did a 2.5 mile warm up then some hurdles, and drills.  Then I had 3x1000 with 2 min recovery in between and 3x200 with one and a half min recovery.  I hit all my 200 splits!  I was a little off on all my 1000.  the first 1000 i got was 3:34 then 3:40 then 3:37.  I felt good but i think I could have done better!  I really liked this workout!  then 2 mile cool down with plyobata and core and stretch.  I liked doing the one forever long plank because i could actually feel it burning.  

am- 3miles easy

pm- ran out on the arizona strip(6 miles).  I felt good and the run went by really fast.  

so today I went to hot pilates with rachel and chloe.  Lately my hip has been a little wierd,  It doesnt bother me when I run but it aches through out the day.  Ive been stretching, rolling, icing, and heating so i decided to take a little break. anyways, todays workout was good.  the tempo runs are getting a lot easier then they used to be.  i think i got a little further than last time, which was my goal for today.  Afterwards I did a cool down with some stretching! 

kenyan run.  

2.5 mile warmup.  then we did a few strides and jogged to the 200 mark.  I did 3 sets of 2x200 with 200 recovery and 1x800 with 800 recovery.  I really liked this workout.  i was a little fast on all my 200s.  and I was 5 seconds slow on my first and second 800s.  my split for the 200 was :39 and I usually got between :35 and :38.  My 800 split was 2:37 and I got 2:42 for the first and second set then I got a 2:41 my last 800. after the workout we did a little over a mile cooldown then stretched.

Me and rachel decided to run a new trail.  we started up the first hill and saw a bunch of bones of cows that had been eaten.  then we got up the second hill and we were headed up the third hill when we look up and two HUGE dogs come running down after us!  I really wanted to run away but we stood there and didnt move.  they stopped and ran a little ways back up the hill then the dogs just starred at us! so we didnt finish that trail.... anyways we walked back down the hill and found a different trail.  then of course we ran into a herd of longhorn cows.  they looked more like bulls but they starred us down too so we had to turn around again.  we also ran into a lot of other things but the dogs and bulls were the most exciting.  lets just say it took us about two hours to finish this run. :)

2.5 mile warmup with some strides.  kosmin test today.  it was way hotter today because practice was at 12:30.  other than the weather I felt great and I'm pretty sure I improved! 

easy run today.  felt good

2.5 mile warm up with drills.  then strides.  3x1600 repeats.  My pace was 6:02 and my splitz were 5:58, 5:59, and 5:55.  I felt awesome today and this workout is getting a lot easier.  It really helps me when one of the coaches is in front of me pacing the entire time!  then core and stretches!

kenyan run. easy 4 with 30 minutes of silence! longest 30 minutes of my life! but it was fun:)

.5 mile warmup with drills.  another 2-3 mile warmup to little valley area for a power run.  2 mile power run. . the first mile i was supposed to hit 6:07 but my watch was being weird so me and rachel hit a 6:19 and then I started to speed up so that I could catch up on my time.  I felt really good and I really liked this workout!  2 mile cool down then stretches.  with ice cream :)

today me and my dad just went for a quick run up the airport road.  nice and easy.

workout today.  .5 mile warm up with drills.  there was a soccer game so we did the mile repeats on the road.  two mile warm up towards the arizona strip.  then the first mile repeat going down the hill.  my split was supposed to be 6:02.  the first one I got 5:59, then heading up the hill 6:14 then back down the hill I got 6:04.  My legs felt kind of asleep today but it was a good workout. then a mile cooldown to the track.  4x200 repeats.  I love 200s because they go by fast. then a half mile cooldown after the 200.  

am- three miles at the gym. worst idea ever. 20 laps around the summit track and a mile on the dumb tread mills!

pm- first day of "mandatory" practice, to me every practice is kinda mandatory but whatever:)  .5 mile warmup with drills.  we were supposed to go 5 but we hit more like 5.5.  then plyobata! today was a killer and I will definitely be sore tomorrow (which is good).  being sore is a good feeling because you feel like you actually did something!! anyways then we did some stretching!

2.5 mile warm up.  then once we got back to the track we did some strides.  normally we do the power run over in little valley but today was windy so we stayed on the track.  it was my first time going the whole 8 laps at once.  the wind definitely made it harder but it was still a great workout.  my pace was supposed to be 6:07 and I ended at 12:23 so I wasnt that far off! 4x200 finishes with 10 pushups in between.  I always like doing 200s or barefoot strides after workouts! 2 mile cool down out the spectrum way.  then core and stretches!

easy 4 on the trails by hidden valley

Kenyan run.  

first off rachel got sick this morning so I ran this race all by myself.  the first half was mostly down hill and I felt really good so my pace was in between 6:30 and 6:50.  I could have gone faster but I knew I still had another half to go so I kept that speed.  the next 4ish miles I bumped down to a 7-7:15 becasue it was going up hill but I still felt pretty good! mile 11-12 a side ache hit me and it hurt but I still ran through the pain.  after that went away the last mile I sped up to a 6:40.  for this being the first time running more than ten miles, it felt really good and it was really fun! I did a little cool down with the boys, then once I got home I iced, rolled, stretched and walked a little more.  

AM- me and my dad went to the gym. i ran 2 miles then did some weights and for pe we ran the mile today.

PM- 6 miles easy over by the thatchers.  felt good today!

.5 warmup plus another 2 miles.  some strides then 3x1000.  my splitz were supposed to be 3:28 but I was about 8-10 seconds off but I was at least consistent.  I was kinda feeling dead from the half i think and im starting to get sick...again!  so my actuall splitz were 3:39, 3:36, 3:38. then we did 4x200 with 15 pushups inbetween!  200s are my favorite. even though I felt dead during this workout it was still good. then a 1 mile cool down!

.5 mile warm up with drills.  then it was supposed to be a 4 mile run but me and rachel went on a detour heading back and got more like 4.5 miles.  easy flat trail out by hidden valley.  with plyobata! good day!

today we were supposed to do a 400 workout which i was looking forward to but instead we did a 6 mile easy run with a half mile warm up!  

easy 4 miles this morning with no practice afterschool.

met at bgbs house and went out on the trails.  we went out about 4 and then rachel found a little ravine thing so of course we had to see what was down there so we ended up with 9 miles but at mile 6 on the dike we started to speed it up.  since no one told us our pace we just went faster...i was around 6:40 to 7 min. pace. then we did about a mile cool down to get back to bgbs house.  when we got to her house she made smoothies, since i dont like fruit it was my first time ever trying a smoothie and it wasnt that bad!  good way to start the weekend!

2.5 mile warm up with drills and some strides before our workout.  the workout today was 6x400 with 1x600 in the middle.  this is one of my favorite workouts and i dont know why.  but i felt pretty good! and we hit pretty close to our splits each time.  my pace was a 1:18 and we usually hit between 1:17 and 1:20!  

today we ran out by the arizona strip. nice easy run!

today we drove over to the dixie center for our tempo run workout.  .5 mile warm up with some drills then we ran 2 miles out to the golf course.  My pace was a 6:15 and the first mile was a little slow but I stayed consistent with a pace of about 6:20.  this workout gets a little bit easier every time I do it which is nice :)  then I went for a 1.5 mile cool down with rachel and doty!

.5 mile warmup then we did a 4 mile kenyan run.  afterwards I put my spikes on for the first time in a few months and we did 4x200 meter repeats. core and stretching.

today was our first track meet.  We did a 2 mile warm up and some strides before our race.  The first lap of the race was really slow because I was caught on the inside of a huge group and couldn't get out untill about the 400 mark.  after the first lap a finally got out ( without tripping anyone or myself) and broke away from the group to catch the three in front.  I drafted for a while but they were kinda going to slow too so I decided to break away from the canyon view girl and the hurricane girl.  then it was court out ahead me and rachel.  we all finished top three and it was awesome.  The wind definitely made it harder but it was still a good first track meet for me. afterwards me courtney rachel and chloe went the 2 mile workout thing.  me and rachel ran about a 6:55 pace and it felt nice! then I did a quick cool down. 

today I biked because I was feeling really sick and i couldnt do really anything without getting  a massive headache :(

today me and my fam were in san francisco and my head was still throbbing so i walked throughout the whole day...if that counts and plus I biked.

today Im feeling a little bit better so I found a trail and went out about a mile then turned around.  then took the bike on a few more miles.

still being sick but I went on an easy run by myself.

biked.

yeah I think im getting better! yahoo, finally! easy 5 to warm my legs up for tomorrow, totally forgot i have a race tomorrow /:

once i got off the bus I did a little warm up jog and after a while we finally started the race.  I learned from last year to start in the very front or else i would be hoping over bushes on the side of the skinny trail!  so I started up front and for the most part stayed up front, well behind the super pro elite runners!  i felt good the entire time and finished with a time of 39:51.  last year I got 50:01 so this year my goal was under 40!  it was a really fun race and even though I didnt run my hardest this week, because ive been sick, it felt good!  afterwards i did a short cool down!

2.5 warm up, drills, strides.  

2x1000 and our pace was 3:45- the first one was 3:40 and the second was 3:46. (1:30 rec.)

2x400 and our pace was 1:16- Each time I got a 1:15 (400m rec.)

2x300 and our pace was .54- Each time was .55 sec. (100m rec.)

1 mile cool down

Felt really good after not really doing workouts for a week.  The wind was really blowing hard but it was good practice!

Easy 5 at chuckawala?

It was a really nice, fun, and sandy trail.  Felt good and excited for friday/saturday!

P.S. we also had team pics«

2.5 mile warm up and the usual drills.

3x400 at 1:16 pace and for the most part i hit my times i might have been a second off but they felt good (and fast!).   then 1x800... lets just say it was a bit off but i guess it was supposed to make us tired so that we could get the feel of running on tired legs.  so my pace for that ended up around 2:40 ish?? then 2x400 which i was right on and even a little fast, well by one second.  then we had 2x200 at 36 and the first 200 was 34 and the second 200 was 32 or 33. afterwards was a mile cool down, core, stretch and ICE BATH!!!  I like ice baths...a lot!  :)  Even though the paces were fast they felt good and I know they will make me faster in the long run! yahoo!

.5 mile warm up

kenyan run

4x200 with spikes on

core stretch

felt good but i can feel a knot coming in my left calf, definitely going to roll it out tonight!

Hurricane invite!

2mile warmup, with strides then the 1600.  I felt good through out the race.  I PRed by 7 seconds.  My time was 5:38!  after I ran a 2 mile cool down and stretched.  then watched all the other events.

Day two of the Hurricane Invite.

So today I never really stopped but the day started off with a 2 mile warm up, some strides and then the glorious 3200!  For me this race was more mentally exhausting because you have to run SO many laps but I finished and with a freshman record breaking time of 12:03!  It definitely felt good to get it over with but i was way happy with my time. then for a 2 mile cool down around the field.  then I sat on the side lines with jordan and we got a good stretch then thatcher told me to eat sugar so I had some stingers and then off to warming up for the 800.  For the 800 me and rachel were ranked last so we didnt have very good starting spots but it was still a good race!  my time wasn't the best but it was good for my first time i guess.. 2:35!  After the 800 I thought i was done but one of the 4by4 runners dropped out and I was right there so i was the lucky one!  and it was actually a really fun race and I definitely wouldnt mind being a 400 runner!!  We were in the slower heat (and we took first),but we took 7th overall and I think i heard someone say we were only 2 seconds from qualifying for state! so yeah.  then I had a 1.5 mile cool down.  good second track meet! 

2.5 mile warm up with drills

then we did some strides and started off the workout with  1x1600 and i hit my pace almost right on with 5:54, after that we did a 1200 and im not sure what happened but i was dead!  I think i was still tired from going all day saturday!  so instead of 2x1200 we skipped the second 1200 and did 2x300 and finished with 4x100.  then did a mile cool down with stretches!  today was hard but wednesday will be better!

Easy run out on the arizona strip.  last mile or two my stomach started to hurt a little but i finished the run.  and waiting at the end was a nice big jug of gatorade!

so today was awesome!  first off it was way rainy and cold which made practice way fun. so started out with .5 mile warmup with drills, another 2 mile warm up and then some strides.  our workout today was 8x400 with surges.  after each 400 our recovery depended on when our heart rate got back down to 120.  after we were done with the 400 we jogged a little till the boys were done then we did starts.  they were so much fun!  so yeah then we did core and stretch.

AM- 3miles easy

PM- .5 mile warm up, drills then a three mile kenyan run!  then i was supposed to do 4x200 finishes but i was rolling out this morning and there was a sharp pain in between my calf and shin.  so I told coach and he massaged it out and told me to take it easy, no roads, compression socks and roll out. so yeah then we stretched.

Day 1 of Pine View Invite

2 mile warm up

strides

1600 race.  I was in the second girls heat.  We started off in an alley start and i liked it a lot better than a regular waterfall start.  so I started off in the front of the pack and for the most part I stayed there.  I felt really good and the weather was Perfect!!!  I finished first in my heat and a second away from "koalafying" for state. but Im way happy with my time! 5:22!  Next time I'll qualify ;)  

1 mile cool down 

Day 2 of the Pine View Invite

1 mile warm up

strides

3200 race.  I was actually put in the seeded race and Im really glad I was because it was way fun!  I got to race against some really fast girls and I like being in races with them because they push me to go harder and faster!  so I was ranked last but I didnt come in last!  My goal was to stay with courtney as much as I could and I did.  The last lap I tried to push up with a big group of girls... I couldn't catch them in just one lap but I did finish at 11:32 which is qualifying for state and more than a 30 sec. pr!  I learned a lot of things in this race and hope to improve even more next time!  The two mile is definitely a fun race and again today it was perfect weather!

2 mile cool down then I stretched and  sat in my freezing cold pool for about 12 minutes when i got home!   

.5 mile warm up with calesthenics(??).  2 mile warm up then some strides.  then we started off the workout with a 1600 and I was right on with the split of 5:53ish.  then 2x800.  this really tired my legs out but that was the point.  so then with the 2x150 finishes im not going to lie, my legs were kinda shaking but the 150s felt good!  then a mile cool down.  Then the wonderful ICE BATH!!

Most people were at the snow canyon meet today but me and a few others had an easy run out on the trails.  nice and easy 6 miles!

.5 mile warm up with hurdles and stretches.  2 mile warm up with strides! then 2x1000.. there was really no time to hit but I hit around a 3:30.  since the other girls were doing an easy run I jogged a few laps and waited to run the finishes with the boys.  The first finish was a 350.  then we did a heart rate recovery.  then 300, 250,200 and 100.  It was a fun workout and my legs were definitely tired! Afterwards we did a 1 mile cooldown and plybata and stretches!  i also got a massage :)

.5 mile warmup

kenyan run

strides in my new spikes!  I love them!

core and stretches!

race 2morrow (:

Desert Hills Invite

2 mile warm up with strides

then the 1600, I got out to a good position and lead the pack about the first 2 laps. then orem and hurricane came up the last 1-2 laps.  My time was 5:20, 3rd place and qualifying for state.  It was a pretty good race!

2 mile cool down.

I woke up around 8:10 and decided to run to the school to watch the 3200 race.  Its about 2.5 to the school.  So I got there and watched courtney, the boys and sam!  They all did awesome!  Then I ran home, ate lunch and my mom drove me back to the school to watch the 800, warm up and race in the 4x400. I was the first leg in the race and my time was about a 1:03-1:04ish.  which is a pr from a few weeks ago!  the 4x4 is a really fun fast race!  after that I got a half mile cool down.

.5 mile warm up with drills

2 mile warm up with strides

1x2400 with surges. the first lap was a 1:19 ish and then 20 seconds slower the next lap.  Im not sure what i hit because my watch wasnt working but i think i was off a little.

then we did 2x300 which were good and then 2x150 which were also good!  

1 mile cool down... good workout even though its a million degrees out here!

panther relays!

2 mile warmup then the first race was the distance medley.  rachel ran the 1200, chloe the 400, court the 800 and me the 1600.  after that it was the 4x100 which was wayyy to short! but me and court teamed up with mia and another pine view girl and took 2nd! whaddup?! then the sprint medley... i ran the 200 and then the 4x200.  so yeah!  then me and court went for a 2 mile cooldown.  oh and we watched the boys do the hurdles, i think they need to brush up on their form!! so anyways it was a nice relaxed fun meet!

.5 mile warm up with drills then an easy 5 on the hidden valley trail!  it was definitely hot today so the ice bath felt good!

.5 mile warm up

3 mile kenyan run

4x200 with spikes

dixie Invite

2 mile warm up

then the 1600 race.  I felt pretty good but it was super hot!  during the race my throat was on fire and it was a little hard to breathe but i finished with a time of 5:29, not my best but ok.  

then a 2 mile cooldown.

1 mile warm up with sam then some strides and stretches on the field.  

3200 race felt good but it was still pretty hot.  I placed 3rd overall with a time of 11:40 ish.  I was pretty happy with my race.  

then a 2.5 mile cool down with the boys. then i sat in the shade a while and watched the other races.

 before the 4x4 i just did some strides and a little warm up

i was the first leg as usual then court was 2nd, mikayla was 3rd leg and olivia was 4th.  our goal was to qualify for state which is a 4:13.  Our overall time was a 4:09 and first place!!!  My split was about a 1:04 i think which isnt too bad!  It was super fun and I guess we set a new school record! 

afterwards courtney wanted to get a cool down so I went with her for a 2 mile cooldown.

I had monday runday in pe today and we ran a mile so yeah...

at practice we did our half mile warm up with drills then an easy 5.  felt good!

.5 mile warm up with drills

2 mile warm up

4x800 at 1:20... 1:20 felt a little easy so i think we did more like 1:18-19s.

1 mile cool down with ice bath!!!

.5 mile warm up with stretches.

4 mile kenyan run

4x200 with spikes. felt good!

core and stretching!

easy 5

easy 5

2 mile warm up

i actually ran on the trails because my knees have been bothering me then i did a 2 mile power run.  not sure my time but im pretty sure i wasnt on pace.

2.5 mile cool down

easy 6 at the school this morning.  had a nice chat with rachel and bgb!

then 8 barefoot strides

2.5 mile warm up with the stretches on the grass.

then instead of the regular workout we did a 200 workout where we did as many 200s as possible without getting slower than our pace.  i ended up with 24 200s at about 37-39 secs.

it was a fun workout!  then we did stretches.

4 mile kenyan run with 4x200 meter finishes at 50%.

then core and strecthing with team night after practice.

easy run with the boys heading out to hidden valley.  the boys told us to turn around, so we did but the told us the wrong mileage so we only got 4 miles. oops

workout in the morning.  2 mile warm up with 6x400s at 1:14.  I was hitting more like 1:16 but it was still a good workout.  then a mile cooldown.  it was nice because it wasnt hot and it wasnt windy!!

so today the plan was to go to richfield then that changed and we were supposed to go to pine valley but no wanted to so i slept in a little and went on a run around 8:30 with my dad.  we ran a 3 mile warm up then I did 4 hard 2 easy 3:1, 2:1, 1:1 after that i had about a 2 mile cool down to get mileage! I was hitting about 6-6:30 pace for the fartlek workout.  felt good! 

2.5 warmup. strides.

2 sets of 800 with 400 recovery, 400 with 400 recovery, and 200 with 200 recovery.  My splits were 2:50, 1:14 and 37.  I hit all of them and was even about 3-4 seconds fast on the 400.  I felt really good and the weather was also way nice!  then we did a mile cool down.  with core and stretching. 

.5 mile warmup then some hurdles and stretches. easy run around web hill that was about 5.30 miles.  then we had 8x100 strides!  hard core and stretches! felt good!