The Renegade

@ Mountain Crest Dual Meet

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Location:

Logan,Ut,USA

Member Since:

May 02, 2014

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Post-High School/Road Races

  • 1/2 Marathon (Aided): 1:33:38 (Top of Utah, Aug. 2014) 
  • 15K (Aided): 57:23 (Freedom Run, July 2016) 
  • 10K: 37:07 (First Dam Scary Run, Oct. 2016) 
  • 10K (Aided): 36:24 (Deseret News Classic, July 2016) 
  • 7K XC: 24:33 (Sagebrush Invitational, Sep. 2016)
  • 5K: 16:58 (Red Ribbon Run, Oct. 2016)
  • 5K (Aided): 16:18 (DesNews Split,  July 2016)
  • 3200m: 10:31 (HOKA Postal Nationals, Oct. 2016)

High School

  • 5K XC: 17:39 (Cache-Box Invitational, Sep. 2016)
  • 3200m: 10:36.71 (Grizzly Invitational, Apr. 2016)
  • 1600m: 4:36.00 (Region XI Championships, May 2016)
  • 800m: 2:00.23 (3A State Championships, May 2016)

Short-Term Running Goals:

2016-2017 TENTATIVE Race Schedule w/ Goals & Results

6/17- Ragnar Wasatch Back: HJP Team 20:57 for ~190mls 5th Ovl, 1st HS.

7/04- BSF Freedom 15K: 57:23, 10th Ovl, 3rd AG

7/25- DesNews 10K: 36:24, 39th Ovl, 19th AG

8/13: FDPR 5K: 17:31, 1st Ovl

9/03- Sagebrush Invitational 7K: 24:33, 48th Ovl

9/24- Running of the Bulls 5K: 14:57 (2.84 miles), 1st Ovl

10/08- Red Ribbon 5K: 16:58 (time is adjusted for the course length) 1st Ovl

10/27- HokaOneOne Postal 3200m: 10:31, 5th Ovl

10/29- First Dam Scary 10K: 37:07, 3rd Ovl, 1st AG

11/19- Smithfield Turkey Trot 5K: 18:12 (2nd Ovl)

2/11- Mountain States Indoor Mile/800m: 4:58/2:12

3/11- Shamrock Shuffle 5K: 17:56 (3rd Ovl)

4/22- SLC Half Marathon: 2:21:24 (17th Ovl, 1st AG)

5/20- Ogden Marathon: 2:58:47 (24th Ovl, 1st AG)

6/24- Logan Peak Trail Race (28 Miles): 4:00:00

Long-Term Running Goals:

After my mission (tentatively June 2017-June 2019), which will be two years of virtually no running, I want to build my fitness back up stronger than it ever was before. Then when I think I am ready I may attempt for a spot on the USU roster again. We'll see how long I have to do that based on age and eligibility and stuff. If I don't ever do it that's fine, I'll still have a lot of fun with running. Some times I want to beat someday:

15:30 5K 

1:10 HM

2:40 Marathon

I have a fantasy in my mind of really breaking through in the marathon and making the olympic trials but we'll see about that haha. That would honestly be a dream come true. I definitely want to run the Boston Marathon at least once. Also maybe when I'm old but not too old I might try a 100 miler to qualify for Western States. 

 

 

Personal:

Freshman at Utah State University. I still have not chosen a major. Just graduated from Logan High School in May 2016. One thing I enjoy aside from running is music, weather it's playing or listening. I am member of the Church of Jesus Christ of Latter Day Saints, and plan on serving a two-year mission after two semesters of school.

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
New Balance 1850 Lifetime Miles: 479.50
Brooks Ghost 6 Lifetime Miles: 556.25
Nike Rival MD Lifetime Miles: 13.50
Brooks Ghost 7 Lifetime Miles: 446.02
Bare Feet Lifetime Miles: 41.03
Brooks Pure Drift 2 Lifetime Miles: 170.92
Brooks Mach 15 Lifetime Miles: 43.65
Adidas XC Lifetime Miles: 14.50
Nike Pegasus 30 Lifetime Miles: 534.20
Nike Victory 2 Spikes Lifetime Miles: 44.85
Adizero Tempo 6 Lifetime Miles: 261.40
Nike Lunar Eclipse 4 Lifetime Miles: 114.00
Nike Zoom Air Pegasus 31 Lifetime Miles: 537.55
Saucony Shay XC4 Lifetime Miles: 63.50
HOKA ONE ONE Clifton Lifetime Miles: 500.60
Nike Zoom Streak LT 2 Lifetime Miles: 158.85
Brooks Launch 2 Lifetime Miles: 11.40
Saucony Zealot Iso Lifetime Miles: 626.45
Saucony Endorphin LD4 Lifetime Miles: 13.50
Nike Vomero 10 Lifetime Miles: 421.40
New Balance Zante Lifetime Miles: 378.10
Saucony Kinvara 7 Lifetime Miles: 272.10
Nike Pegasus 33 Lifetime Miles: 99.30
Nike Streak 6 Lifetime Miles: 49.40
New Balance V2 Lifetime Miles: 54.50
Brooks Cascadia 11 Lifetime Miles: 13.00
HOKA ONE ONE Challenger ATR 2 Lifetime Miles: 7.40
Total Distance
135.00
Nike Pegasus 30 Miles: 12.75Adizero Tempo 6 Miles: 25.75Nike Lunar Eclipse 4 Miles: 76.25Bare Feet Miles: 7.00Brooks Mach 15 Miles: 5.75Nike Victory 2 Spikes Miles: 6.50Adidas XC Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.75

Well today was quite the KILLER workout. I'd can't say it didn't go my way. I went by feel and made it feel hard and that's what matters. I warmed up a mile around the loop that I was going to use for the tempos (North loop of the state course) and then did my warm ups and stuff. I geuss I'll lay down all the times. (Three minute recovery in between all sets) 

1200m- 4:17

Mile 1- 6:45

1200m- 4:15

Mile 2- 6:42

800m- 2:44

Mile 3- 6:39

400m- 70

After getting fully recovered I did some two 29 second 200s. I felt pretty powerful on those, at least in the first 150m. That workout went great everything on the track was just as fast as I intended or faster. The recoveries felt pretty long, especially after the tempos because I didn't have to jog anywhere. The tempos were slower than I predicted, but only because they were on grass and uphill for about 150m. They didn't feel to bad, I just tried to stay relaxed but go fast. The worst part was the second 1200m. I was in a world of hurt at that part. The 800 wasn't so bad because it was at the same pace as the 1200s. The last mile I was feeling a little bit of lactic acid seeping in, but I think I did a pretty good job staying below my thresh-hold. And the four hundred I just pretended I was finishing a race. I think I could havegone harder on it though. I did maybe a mile cooldown after my strides.

 

Nike Pegasus 30 Miles: 2.75Adizero Tempo 6 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
4.00

Ran for thirty minutes at Murray park to try and break in the new shoes I got today. I felt really crappy and tight and the shoes weren't super comfortable either, but they just need some more breaking in. I did a few strides, too, but I never really felt like I got warmed up. I geuss I didn't do any stretching. My left shin was really bothering me, too. I'll ice it when I get home tonight and it should be good. Tomorrow we're doing a workout in Mantua around the reservoir, a threshold so that should be good, as long as I don't feel like crap.

Nike Lunar Eclipse 4 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.00

Good tempo around Mantua Reservoir. We warmed up a mile, and my shoes felt MUCH better today. They just needed a little breaking in. Then we did our dynamic warmups at the park across the street. It's four miles around the lake, and I was to do 3 miles tempo, wait three minutes, and then do one more tempo mile. I started out pretty relaxed from the start and made it a point not sprint out, and just ease into the pace. Opened with 6:40, just going at kind of a cruise pace, and hit three miles in 20:04, so I pretty maintained that pace. I never went over my aerobic threshold, and the time that I ran pretty much around that, my legs were burning like nothing else.  So I've improved there. I mainly just tried to stay relatively relaxed and it worked. The single mile was a 6:28, and I tried to go about the effort I did the tempos on Wednesday, and I think it was the same. The hard headwind slowed me down a lot, but that was the only part of thee workout where I was facing that direction. The thing that was frustrating was that there was only three of us there because most people were too lazy to show up, and even the kids who were out of town most likely didn't do the workout anyway. After that we cooled down two, road the bus back, jogged a half like around the track, and then did some strides. I runs an extra quarter when I got home to round it off. I'm at 41 now, so if I run 12 tomorrow I'll break my weekly mileage PR that I set in August. If it weren't for my injury I would have already crushed that!

Bare Feet Miles: 0.25Adizero Tempo 6 Miles: 4.00Nike Lunar Eclipse 4 Miles: 3.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.00

This run was okay, it just took me a while to get warmed up. I ran a variation of the canal trail-cliffside-river heights loop. Felt okay but kind of tired up until the run starred going downhill, and then I felt better, which is expected. That was after about 45 minutes. I was planning on going 70 minutes but it ended up being 76. Picked it up in the last mile, even though I was tired. So good training week overall. Hopefully after such an aerobic week I can improve well.

Next week I have the hill workout on Monday, and that's becoming less of a novelty and more of grind, but it'll really help my 800. Then a good distance run on Tuesday at a good pace with solid strides. Moderate day Wednesday, dual meet Thursday where I'll battle it out with Keith in the two mile (if he runs it) and most definetley PR, super easy day Friday, and then Grizzly Invitational on Saturday where I'll be looking for a substantial mile PR from good spring break training and an effort at racing smarter, plus possibly an 800 PR, but I don't know.

Nike Lunar Eclipse 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.50

Big workout it was 1000s and 400s. I ran my thousands with Keith but then he had to leave so I did the 400s alone. It was 4 of each with 400m jogs in 3 min rests. Full recovery in between the two distances. 

1000s- 3:24, 3:35, 3:29, 3:33

400s- 68, 79, 74, 69

The 1000s were tough, but they're thousands so they always are. The second one was weird because I thought we still had 200m left because I lost count. They hurt pretty bad after that. At first I thought the 400s were going to be hard after the first one but then I looked at my watch and saw how fast it was. The next were just cruising, and on the last one I tried to go pretty hard and feel lose. After that we got a good cool down and strides in, and then weights.

 

 

 

Bare Feet Miles: 0.25Adizero Tempo 6 Miles: 3.50Nike Lunar Eclipse 4 Miles: 5.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.00

Sort of easy trail run in Logan Canyon today. The team took a bus but I went earlier with Vickie. We ran non-stop until I had to "retie my shoe' at the top of a big hill. Felt not to bad for having that tough workout yesterday. We got to exactly the place where I turned around with Thomas and Johnny in July. It got pretty steep at the end and I remember dying on it last time. On the way back down for the single-track part I let it rip and cruised, but as soon as I hit the wide trail I slowed down a ton adn I realised how tire I was. So after a couple of stops to keep my heart rate down, I didn't feel too bad. I went at an okay pace the last mile and a half. I could tell how little tread there was left on my old ones. I think they are done. With a few more day s of not completley running in my new shoes, I can make a smooth transition. When I got back, (I was going a lot faster than Vickie) Tere was literally noone there because everybody's run was less than 30 minutes. That was kind of dissapointing to hear about, but oh well, I wasn't there to get anyone to run farther. Hills tomorrow.

Nike Pegasus 30 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.25

Light workout. We ran to the side path that goes up from canyon road to temple blvd. and did 8x100m up the hill, with 1:45 to 2:00. I averaged 17, with one that was 16. So pretty easy compared to the steeper 200s we've been doing. After that we did a longer cooldown and I felt pretty tired, but I was glad to get a couple extra miles in. Tomorrow I'm racing the two-mile and hopefully I'll pr but if I don't it's not a big deal.

Nike Lunar Eclipse 4 Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: @ Mountain Crest Dual Meet (1.988 Miles) 00:11:39, Place overall: 4, Place in age division: 4
Total Distance
6.50

Today was a pretty chill meet because of the Grizzly Invite on Saturday. I did a mile warmup with Davis and Paul and then did some good warmup drills. I just stayed pretty relaxed the whole meet and didn't take it too hard at all. This really just felt like it could have been one of those two mile tempos that I did earlier in the season. Davis tailed me until about two laps left and then he died off, and I just spent the whole race watching Keith who was about 50m in front of me. In the finish I still stayed pretty relaxed and it felt good. Didn't burn myself out on this one.  The next race I did was the 400 and I think I got something close to 55, so around a three second PR. Then I had to run the 800 in the medley and since MC didn't have a team I ran a 2:22, but it still kind of hurt. It was a good workout. I cooled down two miles with strides at the end of the meet. It felt good.

Bare Feet Miles: 0.25Brooks Mach 15 Miles: 2.00Nike Victory 2 Spikes Miles: 1.00Nike Lunar Eclipse 4 Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.00

Premeet easy day. Jogged some and then did a few sets of strides in my spikes. Cooled down, then got some calves massaged and that was practice.

Nike Victory 2 Spikes Miles: 1.00Nike Lunar Eclipse 4 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Grizzly Invitational (0.994 Miles) 00:05:02
Total Distance
9.00

I got to the meet at about 9:30 after sleeping in (one of the luxurys of having and invitational at your own school). Watched the two  mile and then it was maybe a few hours after that the I was ready to warm up for the mile. I felt okay on my warmup but that doesn't predict your race anyways. I wasn't super pumped for the mile but I was stilol planning on PRing. I opened with a 72, so three seconds faster than where I wanted to do. I think I kind of slacked off in the second lap, so that was where my weakness was, and then the 3rd lap I tried to keep pushing it a little harder, and I  think lap 4 was was either my fastest lap or my second fastest, probably the later. I was pretty dissapointd in my time. After a little bit of recovery I felt good for the 800 and ran a 2:11, but it hurt a lot. Then I found out I had to run the 800 in the medley so I was bummed about that. I ran 2:15, which surprised me because I usually don't go under 2:20 in relays, but I had more people to race this time. Then after watching more meet, putting meet away, and a McDouble plus a slice of pizza I cooled down three miles partly with Mark who had to turn around because his knee was bothering him. I averaged about 7:12 pace, which was sort of pushing it after such a hard meet. Oh well, I didn't have the races I wanted but it's been a hard week and I never really got fully recovered for today. But after a few more good hard weeks of training and racing, I'll crush those PRs if I havn't done it already, probably at BYU and Region.

Nike Victory 2 Spikes Miles: 2.50Nike Lunar Eclipse 4 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.00

Today we had one of the toughest workouts we have had just based on plain difficulty not skewed by different outside variables. (Sorry, we're studying stats in math right now.) For me it was 12x400m w/ 400m jog in 3 min rest. So a huge workout, six miles on the track, three of them being hard running. First here's my splits: 

75, 79, 78, 75, 75, 75, 79, 73, 81, 76, 73, 65

So my suggested avg from Coach Strand was 77, and my final average was 75 (mile pace), so I'd say this was a good day for me. I really feel like I maintained good form for the vast majority of the workout. It was relatively hot today (high 60s) so that added to the pressure going into this. On my warmup my left shin was hurting but it was okay the rest of the time. The first half didn't really hurt at all but I was just thinking about how it was going to hurt later. After #6  I think that was the point where it started to hurt more. I took that 81 slow on purpose because I was bracing for some quick last ones. I skipped the recovery jog after #5 so I could change into my racers, and I felt a lot faster on the next one yet I was going at the same effort. The last rep I ran with Strand (like a few earlier ones) and I pretty much tried to hammer it out but stay controlled. So I was really surprised that it was a 65 with how controlled I felt. It hurt, but even at the end when I sort of kicked I wasn't muscling through it.

Two mile cooldown after (felt relaxing) and then strides with some weights but I was too tired to do much in there. A little bit after I got home the same shin started throbbing like heck but then I iced it and it was all good.

Bare Feet Miles: 0.50Brooks Mach 15 Miles: 1.00Adizero Tempo 6 Miles: 4.75Nike Lunar Eclipse 4 Miles: 3.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.75

So today the weather wasn't nearly as good as yesterday. It was really windy and there was dust in the air so we couldn't even see the mountains. We went 5 miles on the river trail loop and coming back there was a strong headwind making it miserable so we averaged 7:58 pace. Strides after, diagonally across the field because that's was direction the wind was blowing. Then we did hurdle drills and core.

Bare Feet Miles: 0.75Nike Lunar Eclipse 4 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.00

Tempo run today. It was snowing very heavily. We ran out to the dump road and stretched and then started. I ran with Vickie the whole time. I wore my glasses thinking it would block out some snow but they just got fogged up by the end. First mile was 6:32, the next one was around 6:40 something. We ran 19:51, avg. pace 6:36. So that's almost as fast as the second time I did this but it hurt a lot less. So we ran back and I felt okay, then I did some 200s, the last two were 31 and 32. They were not fun. Then we did hip drills and lifted.

Adizero Tempo 6 Miles: 4.50Nike Lunar Eclipse 4 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
6.75

Recovery run to the U and back. It kinda sucked. My shoes were hurting me I it back and did some 200s and 100s

Nike Lunar Eclipse 4 Miles: 6.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
3.00

I really slacked off today with my miles, but it's okay, I wanna be fresh for tomorrow. I warmed up a mile, did a 400 and two 200s, then cooled down a mile.

Nike Lunar Eclipse 4 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Sky View Invitational (0.994 Miles) 00:04:57
Total Distance
6.50

 

So today wasn't bad at all. It was better than the grizzly, that's for. In the mile I was seeded first in my heat, so that was kind of exciting. I got out pretty dang good in the first 150, leading the pack, and then I got passed up by some dudes as always. I spent most of the race in about fifth or sixth place. First lap was 60-61, so not super ideal, but it really just felt relaxed. I don't know what the next one was but the one after that, where I actually made an effort to push was 77, so I've really gotta work on that. And I don't know what I closed in but im guessing it was decent. I saw that I could PR if I pushed going through 1200m so that was motivating. The time was running on the score board so that's how I saw it so easily. Then on the final straightaway I saw that I was going to PR so I didn't really push it as hard as I could have, kinda just cruised it in, so I really regret that. 

I did some cooling down and warming up and then it was time for the 800m. I got myself pretty pumped for this one. I started in lane 3 this time, but I still managed to get out explosively and in front (I almost false started) and I led for the first 200 feeling pretty good. Then a pack of guys cut me off, so that kind of made me upset. My first quarter was a 63 or 64, so that was pretty good, but then I slowed off/got cut off in the next 200. My kick wasn't that bad, I wish I had known what the split was. Final time was 2:10, so not a PR, but I know that if I had pushed it harder and was fresh than I would have PRd by at least a second, so that was comforting.

Then I ran the medley. I got the baton with our team in 4th place with Mt. Crest in front and Preston behind me. I held that position until the 500m mark where Preston passed me and Spencer Nelson from Mtn Crest. I gained on Spencer and then outkicked him in the straightaway. I felt pretty good about that because I usually perform poorly in the medley but today I did okay, I just wish I went with Preston kid to put us in third, but we still scored 5 points. I just calculated my split and I think it was 2:06!

Two mile cooldown after on the back trail.

 

Nike Victory 2 Spikes Miles: 2.00Nike Lunar Eclipse 4 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
6.00

7x400m. Originally it was going to be 12, but coach moved it down to eight for me and I lost count. I didn't get the data saved on my watch so I don't have it. Pretty sure I averaged unde 75 though. First was an 80 because I was tight, by then I was running my normal times after that. It went okay, it was definetley better on me mentally knowing that  I had way less reps. On my seventh one which I thought was my eighth I ran 62 so I was pretty happy about it. Then because  I missed a rep I ran a couple 150s with Isaac and Johnny, and they were both around 19.5. 1 mile cooldown after barefoot and then I hit the weights.

Bare Feet Miles: 1.00Brooks Mach 15 Miles: 1.00Adizero Tempo 6 Miles: 3.00Nike Lunar Eclipse 4 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
1.00

So today I was planning on a mix of cross training and about three miles of running, but I got on the treadmill after 20 minutes on the elliptical and it hurt my calf te same way it did when I got injured in XC this year. So no more running for me this week. I did some more bike and elliptical and weights after that.

Nike Lunar Eclipse 4 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
0.00

45 minutes of aerobic work and weights, focused more on upper body.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
0.00

Today I did a speed/endurance  workout. On the elliptical, I did.....

4x (45 sec hard, 90 easy), 4x (30 sec hard, 60 easy), 4x (15 sec hard, 45 easy) (full recov. inbetween) 

My coach told me to get a minute to two minutes recovery between each surge, and I lowered that but it still wasn't that hard, so I got on the bike and did this:

4x (45 sec hard, 60 easy), 60 easy, 4x (30 sec hard, 45 easy), 45 easy, 4x (15 sec hard, 30 easy) 

This was actually challenging as I was tired after so I'm glad I did the workout again on the bike. I also did a lot of switching on the resistance. I would do 11 to 13 on the hard parts, and anywhere from 8 to 5 on the rests. My glutes and hamstrings were pretty sore after. So naturally, I did some squats with 45s on each side. Then I did a little bit of bench but realized I had to go.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
0.00

Spent awhile just going at a steady pace on the cardio machines. Then I walked out to the track and tried to do some core but got distracted. So that was my work for the day. I feel like it was a good effort for an easy day. I jogged for a few seconds on field at one point and it actually didn't feel that bad. So I think I'm pretty much good to start running again on Monday, either a shorter version of the 1000s and 400s workout or just an easy run to get back into things. I kind of want to race the 400 fresh at least once this season, and my last chance to do that is Wednesday, so I hope I can get the workout in on Monday. And then Saturday is BYU, and that will hopefully be my best race ever (just the 800). So I guess I just need to cross train as much as possible next week still but still maintain neuromuscular ability with strudes and a few easy miles here and there. Taking the week off has made me realize how much I miss running and I'm just glad to get back to it on Monday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
3.00

It was nice getting back to running today. First I spent ten minutes on the bike just to kinda get in some extra work and to warmup. Then we jogged 2 laps and did our warmup drills. Mostly everyone had a workout, but I decided to ease back into things and have an easy day today. So I did some barefoot running on the field behind the stadium, which I'll get to know very well in the next two weeks since I'm staying off concrete for the rest of track. Then I did two 200s with Isaac on his 300s (it was weird ending on the curve) and then I did some accels on the turf and cooled down. Finally hip drills and and attempt to ice in the freezing canal.

Bare Feet Miles: 2.00Nike Lunar Eclipse 4 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.00

Good solid workout. Smaller, but that was the point. 5 minutes on the elliptical and then the basic warmup routine, and then when the rest of the team left on their easy run I started my workout, which was during a soccer game so not good. The workout was 2x1000m and 6x200m with. Here are them times:

1000s- 3:23, 3:25

200s- 28.59, 31.62, 29.38, 29.99, 30.44, 27.64, 

So for the thousands it was 3 min partly active 400m recoveries. The 200s were 3 minute active 200m recoveries. I really didn't feel to energetic during the 1000s, and that made them kind of hard, but it's tough coming back after a week of not running. It was nice to run them relatively fast. The 200s went really well that's a 29.64 average. Is actually enjoyed them I mean they kind of hurt, but only in the short rep way, not the way a set of 1000s does. I felt powerful, and I just focused on keeping my shoulders low and staying relaxed and stuff. Love'em. The last one I planned to run 27.something so that was good. I was running it all out completely and I really really has to fight to keep my upper body relaxed, and I geuss it worked because my coach told me I looked really good. After that I did a variety of different strides ms a cooldown, and really I think I waisted a lot of time just trying to get rid of my tan lines. So after all that fun stuff I went in the weight and did the full set of what we would do in the winter. 

Bare Feet Miles: 1.50Brooks Mach 15 Miles: 1.75Adidas XC Miles: 1.50Nike Lunar Eclipse 4 Miles: 0.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
3.00

Little shakeout in Merlin-Oslen today. Just a shakeout.

Bare Feet Miles: 0.50Nike Lunar Eclipse 4 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
135.00
Nike Pegasus 30 Miles: 12.75Adizero Tempo 6 Miles: 25.75Nike Lunar Eclipse 4 Miles: 76.25Bare Feet Miles: 7.00Brooks Mach 15 Miles: 5.75Nike Victory 2 Spikes Miles: 6.50Adidas XC Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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