The Renegade

Today it was pouring more than it was on thursday. I did a loop that went by willow park and the fair grounds. The rain was really annoying when I was running south and it would fill up in my eye sockets. I didn't feel as good today, because I was going at the same pace as normal yet it felt faster. But I was glad to get the run in. Almost 40 miles this week. That's the highest mileage I've gotten in a week ever.

Here's the workout I did today:

10 min E-pace + 4x (1000m I-pace w/ 2-3 minute rests) + 5 min E-pace

That was such a hard workout. I felt like I was going to pass out towards the end. I started running the 1000 at 3:40 with a 2:10 minute rest. That was my first set. I don't remember the two in between, but the last set was a 3:40 1000 with a full 3 min break before it. So not a huge decrease I geuss. That just made me super exhausted. I'm glad I did a cooldown though. I usually don't end up doing those. 

Today was just and easy run up canyon road. I didn't feel to good today, probably because I didn't get much sleep last night. I started with Layne, and then he turned around. Then I caught Thomas and ran with him for a bit, and then I ran with Keith and Jessi with Coach on his bike. The pace felt pushed all the way back to the school.

Dang that was good! Here's what we did:                                                                       +15 min E-pace                                                                                                           + (600m R-pace w/ 5 min jog) + 2x (400m R-pace w/ 4 min jogs)                                         + (600m R-pace w/ 5 min jog)                                                                                          + 2x (300m R-pace w/ 3 min jogs)                                                                                   + 4x (200m R-pace w/ 2 min jogs)                                                                                  + 400m cooldown

That was a great workout as far as how good I felt during it and how much it helped me improve. For the warmup we ran in alot of circles, so it felt really long. The 600s, 400s, and 300s werent that bad, but the 200s killed. (probably because I was running way to fast) They left me super winded. Now that I think about it, I was going somewhere between R-pace and F-pace, so way to fast. I geuss I just really felt good today. Nothing wrong with that.

Today was just an easy long run up to Aggie Ice Cream and back to the school. I always like that route. It was raining, but not too hard. I felt okay, but the distance felt longer than six miles. When I got back Hayden and I did a core workout with the high jumpers.

Mile time trial today. We did a mile warmup, stretched, and them proceeded to to line up and start. The girls went first, so us guys had seven or eight more minutes to prepare. I hung on to Will the entire time, and I think that's what helped me. I passed him in the last fifty meters, but our times were just a couple seconds apart, which is actually pretty amazing considering how spaced out everyone else was. I got 5:28, which is a 22 second PR from the trial I ran alone two weeks ago. 

Today I did a trail run, something I haven't done for a while and need to do more often. I ran the Bonneville Shoreline trail and then took a road to the green canyon trail head and turned around. This was at 22 minutes and the total was 45 including going back up the switchbacks one more time after I was done, so I ran the return trip significantly faster on the way back. I forget how steep some of those hills are. I'd have to say the low point of the run was just before I hit the turn around point, since I was planning on turning at 30 but changed my mind. the best part was probably the middle section of the trail on my way back.

I've gotta say that that was the hardest workout this season so far. Here's what we did:

800m warmup                                                                                                                        + 2x (1200m I-pace w/ 4 min jogs)                                                                                        + 2x (1000m I-pace w/ 3 min jogs)                                                                                        + 800m I-pace w/ 400m jog

So there's what I did, and it was almost the full workout, just 800m short. I cut it off because I didn't want to injure myself since our first meet is on Thursday, and I was having a hard time with it. During the thousands I would say was the hardest part. I had that feel like I wanted to just collapse on the track. I still think it was a good workout and that it made me stronger. So stoked for thursday! 

Easy run today. I went with a group of freshman, and we really didn't have a route planned, so it was basically all over the southwest section of the city. I felt really good today, like I could have gone much faster and farther.

Today we practiced starts, just a 400 each time. I kept ending up 5 seconds faster than where I wanted to be. After that we were done so my medley team and I actually practiced passing the baton and we got the hang of it. I'm just nervous about dropping it tomorrow.

1600m - 5:22.98,12'th place

Pretty good race. They split it up into two heats, and I got placed in the faster one, but didn't place last in it either. There was about thirty runners in all, so maybe fifteen in my heat. Toward the middle, an Ogden runner passed me for a second, but I gained my position back and beat him. I kind of bummed that I started too fast. My first first lap was 1:15, and I didn't keep track after that. PR though, from that 5:28 a couple of weeks ago. 

800m (Final Leg in Medley Relay) 

I wasn't too serious about this one since one of the teams had Chad Artist (fastest sprinter in the state) with Caden Andersen, Thomas, and Johnny, plus another team from Ogden that looked fast. When I recieved the baton our team was in dead last and by alot. Luckily Hayden was the 800 runner in fourth so I closed that 200m gap pretty quickly. so we didn't get last, and plus if I had a faster relay team with some actual sprinters doing the 200 instead of other distance runners, then I think we would do alot better. 

I was not expecting a workout today. This is it:

10 min E-pace                                                                                                                    + 2x (600m R-pace w/ 600m jogs)                                                                                       + 3x (400m R-pace w/ 400m jogs)                                                                                        + 4x ( 300m R-pace w/ 500m jogs)                                                                                        + 4x ( 200m R-pace w/ 200m jogs)

I went way too fast on the first parts, so I geuss those were really more like F-pace maybe. But I actually hit the right pace after that. I felt surprisingly good today for having a meet yesterday afternoon. I geuss I just had a good recovery. 

I was feeling to good on that run today, maybe I should have cut it short. I knew it wasn't going to be good as soon as I started the first mile. I also wish they would open the park bathrooms already enough said. 

Man I hated the workout today. Here it is:

Core

+ 15 min E-pace

+ 4x (1000m I-pace w/ 2-3 min rests)

That erally sucked for some reason. Luckily it'll probably be my only speed workout this week. The last 200 of the fourth set was torture. That's how I knew that I was done. (we were given a choice on how many reps we do) I think that 1000 is just a tough distance for whatever reason.

Track was fun today. We did the first dam run. I ran ahead with Will until we got there and our pace was pretty fast. Then I joined Keith and Vickie and we ran up to the Graffiti towers. Then we got stuck on a cliff and had to carefully climb down. I felt great the whole way back.

Starts today. I was hitting the 1:20 400s perfectly.

1600m - 5:29, 12'th place

I am very frustrated for not PR'ing today, because I could have done it if I had pushed it more. I hit the first lap just fine, but after that I was so focused on not going to fast that I started to slow down. The fact that I was feeling comfortable the whole time should have been a clue. 

800m (Medley) 2n'd place

I am very happy about this race because we placed #2 out of four and it was to another logan team, who's 800 runner (Keith) was one that I would've beat if I had'nt started with a 150m gap between me and him. 

super easy run at a little too slow pace. The only people there we people too slow for me, so I had to keep waiting for them. Everyone else is at the Hurricane Invite.

That was probably the worst long run I've since started. I felt like I wanted to crawl home by mile 5.

Track Workout: 

15 min warmup

+ 4x

 (2 min R-pace w/ 1 min. jog)

+ (1 min R-pace w/ 30 sec jog)

+ (30 sec R-pace w/ 30 sec jog)

Man, that was a pretty tough workout, here it is:

10 min E-pace + 3x (1600m I-pace w/ 3-4 min rests)

Cache-Box was supposed to start toady, and I was expecting and easy 2 or 3 mile run to get ready for the 3200m tomorrow. The first set didn't feel too bad, and I even did an 800m jog after it. I was trying to hit 1:27 per 400, but they were more like 1:33s. In the next two sets I really suffered. I was glad to be done with that, and then I did a sprint workout with the high jumpers just for fun. (100m repeats) So I geuss that that was my cooldown. 

I felt good on that run, but the hail storm we ran through kind of ruined it. The sun was shining in the first half, though. We went up canyon rd. and the up this muddy steep path that led to the top of the bench. My body felt phenomenal the whole time. I didn't get tired at all. I'm already bracing myself for the workout tomorrow, though. 

That was probably the longest workout I've ever done, here it is:

15 min E-pace + 2x (3200m T-pace w/ 1 min rests) + 4x (200m R-pace w/ 200m jogs) + 15 min E-pace

So the workout was exactly six miles when you take out the warmup and cooldown. I didn't check my V-DOT chart before teh first set, so I ran it too slow. Then when I tried to match my real T-pace the second time I still think I hit it too slow. I think both of them were maybe in the 14s, though. The 200s weren't bad at all, and I hit my pace perfectly on each one. They were pretty fun.  I'm glad I got so much mileage today!

Man, I didn't feel too good on that one, probably becuase of dehydration, eating too soon before, and the fact that I spent the night on a couch half my size. I was in Ogden today at my aunt and uncles and place, that's where I did it.. My ankle felt like it was having problems, too. Hopefully my day off tomorrow will help. On my way faster, I do think that I sort of broke in, so maybe it wouldent have been too bad to go longer. 

Track Workout: 

10 min E-pace + 3x (1600m I-pace w/ 4 min rests) + 10 min E-pace

I'm surprised I did this seeing that we are out of school this week and the last thing I wanted to do was be there again. I ran there for a warmup, and it didn't feel so good. When I saw some other track people, so that was nice. I stretched and did my first set, in which I felt like I was racing, when really it was around a 6 minute mile. Then I ran the next two miles even slower. I geuss I just don't have alot of energy today. The cooldown to my house felt way good, though.