Train insane or remain the same

Distance run by the gazebo. Got to the church where you would turn right to go to mtn ridge junior high or something like that and went straight for the first time. Had to go to the bathroom really bad and then all of the sudden found Highland Elementary #blessed 6:44 avg pace. Got hecka swole after.   

Happy birthday shout out to lil nug.

AM: 5 on redwood at 6:55 avg pace. 

PM: 6 miles towards Freedom at 7:13. My left hip hurt after the morning run and I have some pick ups tomorrow so I took it really easy. 

Went on the MCT today for my run. 2 mile warm up and then 5,4,3,2,1 on with 3 minutes recovery in between each. Each one was flat except 5, it had 2 downs and an up, and 2 had a down and an up. Rest averaged out to be 7:30 pace. 

5:05on- .91miles (5:35 pace)

4:01- .75 (5:21)

3:01- .58 (5:12)

2:00- .38 (5:15)

1:00- .22 (4:32) Took a bathroom break after the 2 minutes on so I cheated and got more than 3 minutes rest. Cool down to 11.5        

Distance run to the church towards Pizza Pie, then back by Eaglecrest and dropped down to the rail trail and back to the high school. Got back pretty close to 11. 6:49 avg. 

3 mile warm up and then 2x 400,600,200 at 2 mile pace. 45 seconds rest in between the 4 and 6, 1 minute rest in between the 6 and 2. 5 min rest in between sets. Times were 70, 1:45, didn't get this 200. Then 68, 1:43, 31? Cool down to 8.5 then went and watch the meet at the oval and went to Cafe Rio after with LP unintentionally and had a party. 

Long run in the snow storm which was really fun. Ran to the temple, then part of the American Heritage fun run course, then to the light by LP to add on some mileage. Got a little more than planned so on the way back by Costco I cut off a lil. Ended at 13.75 and 6:53ap for a beautiful run.