a ninja's future

congrats to luis and clay and christin and natasha on their probable national qualifying xcountry.

last saturday i ran an 11mile run in 1:05 in 1:05
8:50 - over mile
6:15
6:05
5:49
5:48
5:56
6:02
3:38 - over 800m

7:57
3:05
cool down last 1.5 miles

2400m warm up
18 x 200m w/ 200m float
ave 38 sec
32.4 on the last 200
2400m cool down
12000m total

my ankle is still sore, i iced and heated after my run 30sec then switched 5 times each.