The Renegade

AM: 3 semi easy miles, mostly laps around Woodruff's field. 6:56/mile. This week I think I'm gonna take another small step up and try get 55, than maintain between 55-60 miles for the next four weeks. I'll double most days to make it easier, expecially this week because I think I might do some kind of Vo2max workout, cuz I think I'm ready for it.

PM: Sorta made this decision out of the blue, but I went up to Logan Canyon for an evening workout. Warmed up for three miles which felt absolutley fantastic (first mile was a sub 7 and didn't even feel hard). I could tell it was a good run because I was able to enjoy the scenery around and above me instead of staring at the ground like I usually do I guess. After three miles I rested and then did a 3 mile downhill tempo. The first mile was all single track and after about a minute I came up behind this girl running with headphones in in both ears and I shouted "on your left" a few times each time louder than the first, but she didn't hear me, and she was running slow so I was like awkwardly joggin behind her for maybe 30 seconds until she moved over just enough and I threw myself through the opening which was must have really startled her but whatev. GOod thing that was early. First mile was a 6:04 still, then I hit the wide trail and started moving a little more, although I actually didn't feel amazing like on the way up. Next two miles were 5:57 and 5:39. Would've liked to be a bit faster tho (like if I could do that pace on a flat tempo course that would be cool). I'm sure I scared alot of people seeing that I was barreling down the trail and a speed most couldn't imagine a trail running hobbyjogger like me going at. I then did 3 hill reps on a ~230m stretch. Good opening day to what should be a good week. (also I highly recommend the Nike 2" Tempo Split shorts, this was my first time running in them and they are quality af) 

I got dropped off at first dam after some arctic circle (which did not sit well in my stomach later) and I ran the FDPR course to measure. Came out as 2.95. but it is a relativley tough course compared to most fun runs because the first half is downhill, second half has a little bit of a climb. Anyways, then I hopped on the canal trail and ran home that way. Felt eh the whole time, but a bit better the longer I ran. 7:05 ap.

Went to practice this morning and they were doing 800s. Well, a mile before the 8s, but I sat out for that. I ran 5 800s ranging from 2:48-3:05, just with the fastest kids there. Like I said before, there are some promising freshmen. Wasn't too hard for me, but it was a good way to ease into doing reps because I think I'll do Ks on monday, which I am really scared for.

Shoutout to Connor Baller (even though he won't see this) for leaving on the mish today. It's been great getting to know him a bit the past 7 months.

The plan was to get up at 6, drive to Green, and thn run up to Beirdnau Peak, 12 miles round trip. Didn't end up getting up till 9 but it was actually a pretty cool morning so lucky me. Drove up there and got started right away. I made the wise decision to take my pack. My legs felt tired. 1.25 miles in I tripped on a rock and banged my knee up a bit but not too bad. Funny, I've had my only falls while running ever (excluding ice) in the last 5 days. The PV trailhead was a little less than 2 miles up so I found that and headed on up. It took me like 35 minutes to run the 2.2 miles to the ridge line (800 ft/mi elevation gain). Got up there and took a five minute break, them kept going, this time eastward up the ridge towards the peak. The trail was nice in some places and really overgrown in others, so it took too long to run a mile. When I turned around, I was like a mile away from the peak (I think the trail only goes around it tho) and I figured that was good enough, I could already see alot of the valley, so I turned back. Maybe I'll get up there some other time when I have a buddy to run with. The way back was nice and easy, didn't push it at all even when I got on the road. 10:34 ap and 2,913 vertical feet, 8,067 ft max elevation.

Was going to run at practice but slept in. It is overcast today, so I took advantage of that and I ran at 5pm up on the Deer Fence. Didn't feel too bad after yesterday, and my knee felt completley fine, which is something I was worrying about. I extended up Prov and hit 4 where I stopped for the first time. Then headed down and I was gonna go for a killer time on the segment back but had to stop once when I was already in it, but other than that, it was continuous. 7:22 ap, which is good because I don't think I've ever averaged under 7:30 pace on this trail. Slowest mile going back was a 7:15 and that was with all the huge hills at the end.

[AM:] One of the sickest runs I've done this summer! Ran up to High Creek Lake (trailhead is up above Cove) with the xc team. The drive there was longer but it was worth it. One thing I wasn't expecting was how mountainous it was actually going to be, so I wish I had brought my pack but really it was fine. Ran up with Strand, Todd, Carson, and Paul. Beautiful run. It was just over five miles up to the lake, which included 2800 feet of climbing with almost a thousand in the last mile, but that was the coolest part of the run. Lake is at 8900 feet and is just over the ridge from Mount Naomi and White Pine Lake, and right below to Cherry Peak, so this is real mountain running. Was tough at times but great run. My watch died after we got up there but the average pace for the climb was 11:53. On the way down I was running with Strand and Paul and we hit a group of cows that had nowhere to really go so we chased them down the trail for a bit, and that was fun. I also came close to falling on my face multiple times lol.  That puts me at 7600 feet of weekly vert, which shatters my record of 6500 from last summer. And to think last week was when I wanted to get vert! That was 10.6 miles.

[PM]: Easy run to Woodruff where I did strides on the grass, played a round of tetherball with the bro, and ran home for 2.1 and just over 55 this week, the most I've run since my 60 mile week last summer.

Slept in today so I waited really late, a little too late, and then did a run up Logan Canyon. Parked at the third gate at like 8, it was already getting dark. So I ran 4 miles out, which got me past Third Dam and almost to the Gueneva campground, I'm actually glad I decided to run there cuz thats actually a really nice part of the trail being right next to the river. For the last 2 miles it was almost pitch black, really wish I had a headlamp. But it was nice to hear the crickets I guess. The legs felt good. Pace was 7:24. When I got home I realized that a chunk had been ripped out of the sole of my right shoe. I think it was because it was dark so I was stepping on a lot more rocks that I couldn't see. 

AM: Showed up to cross practice and it was a pretty chill day which was fine, I decided I' just double. It was 2 mile warmup followed my 6 laps on the track with a stride on the backstretch each time. That was pretty easy stuff. Followed with a mile cooldown around the school.

PM: I recently ordered a box of RunGum so I thought I might try it for my evening run. I chewed two pieces, which turned out to be a bit strong. I did 4 miles running to willow park and jogging laps there, along with some strides. My legs felt really weird, like I didn't really want to run. I think too much caffeine for me has some kind of reverse calming effect, it was weird. 6:38 ap.

Drove up to Lundstrom Park in the evening for a workout. I warmed up about 1.5 on the canal trail, then did a 2 mile threshold on the canal and also around the park, which is probably the largest park with the most grass in Logan. that was 6:07 I would've liked it to be under six but it didn't feel so hard. After that I swithced shoes and did 4x800 on the canal, times were 2:30 to 2:38 I think. Those felt quick but not painful. Only quick becasue I haven't done much fast running as of late. Cooled down three miles up to Bonneville and then on the Highline trail. I was not feeling it and there were too many hills for a cooldown. But decent workout.  

I did a nice evening run, relaxed and steady on the river trail for recovery. My legs felt fine but I could tell if I tried to go quick it wouldn't be that pleasent. So I chilled out the whole time. 7:22 ap.

Went to cross country practice in the morning and it was a long run so I went 10 miles, all the way out to the third gate in Logan Canyon and back on the Highline Trail. Good run did a couple 29 second 200s on the track. They felt super quick haha. The run was 7:13 pace for 10.7 miles, the strides made it over 11. Watched the women's 10K final after which was an INSANE way to start the track events at the Olympics. 

AM: I raced a 5K for the first time in forever! Got to the starting line about 20 minutes before the race and I warmed up about a mile and a half. The canyon winds were still pretty dang strong. They had us all pack into the tunnel for some reason and we started on the sidewalk. They caught me off gaurd (the guy just said ready set go) so I was running behind some people for the first 150 meters but then took the lead and never looked back. Splits were 5:28, 5:41, 5:50, which are pretty good (grade adjusted is 5:36, 5:40, 5:16) because it starts downhills and heads uphill literally right at the 1.5 mile mark (it is a loop tho). I felt really comfortable for the first two miles and only started hurting a little bit after that. Really in a true hard PR worthy race you should start hurting half way through, so I feel good about the race. It's hard to push yourself out front. Next guy was a19:50 followed by like a 21. Yeah, not a very competetive race, but it was fun. And I got free IHop pancakes! Cooled down 2 miles on the Highline Trail. 

PM: After watching the 10K, I did 4 easy miles on the country road behind my house with a little barefoot running at Woodruff. I did some core too! This was a much easier 55 than last week, mainly because of the vert. 2500 versus 7600 lol. 7:02 ap.

AM: Ran with the team, took a route in River Heights 7:16 avg. Got back to the track and I did 4x150 on a 2 minute cycle. Splits were 20.8, 21.1, 21.1, 20.8. Felt good.

PM: 3.3 miles in the heat. 7:17 avg.

Today was just helping pace some guys in their time trial turned into alot more. Logan's two mile time trial, this time at Willow Park for some reason. First mile it was me Paul and Kalin for 5:46. We dropped Paul at about 1.25, and then with a half mile left I took off (as planned) and tried to close pretty hard. Time was 11:36, felt insanely easy. So after maybe ten minutes I did another 2 mile rep, this time in my trainers and I hit 11:59, felt pretty good. Then since I parked at Willow Park I drove to the track to cooldown and pickup my brother. Ran two barefoot turf laps and I felt to good, so I decided to do another mile like that. Ran a mile and still felt good so kept going. Ended up with 2 miles at 5:10 pace is what my watch said. I think it was off tho cuz that would be over 20 seconds faster than my 3200 PR, and I actually put in effort to get that. Either way it was faster than the first two. Still felt like I could go at least another mile at that same pace, but called it good.

I don't get why I can feel that good after already doing 4 miles of faster running, good enough to run an all-time 5K PR easily if I chose to keep going. That's probably the best I've ever felt at the end of a workout, it was effortless really. Kind of frustrating but I hope I can tap into that someday when it counts.

Easy run with Logan on the river trail. Nothing special here really. 7:14 ap.

Helped the team out with their threshold up in River Heights and Providence. After little bit of warming up I ran with the 3 milers to make sure they took the right turns, and timed them at the finish. At one point I went back to give directions to the girls doing it, and then I ran pretty hard to catch up with the guy in front again, but luckily he wasn't going very fast. After that I ran part of their bonus mile with them, then added on in the nature park after the team had left. Good day of some medium paced running. 6:50 ap.but the three miler was more like 6:30 pace, which didn't feel hard. I remember when that was hard about a year ago. 

I hit up the crimson trail in the hot afternoon. I've never run it but now I can say I have. Kind of sketchy though. After I picked up my brother from practice I did a 3 miles on the back road loop. 6:57 ap.

Was planning on doing a big fun long run somewhere in Logan Canyon, but I had time restraints so I did a small fun short run somewhere in Logan Canyon, specifically Card Canyon, which branches off. The trailhead is 1.5 miles up a dirt road but I didn't trust my aveo so I started from the highway. Got up to the trailhead and the trail had it's own feel, it felt very secluded and it closed in tightly between ridges, super cool. Kind of overgrown but still cool. I was sad I couldn't go all the way up it. 

Afternoon workout with Logan! They were doing mile reps at Willow Park. I thought I was just going to run with Kalin and Paul and then do some extra, but they both ran earlier, so I ran with  a freshman for the first one then sped it up. I did 5 reps in 6:12, 6:08, 5:56, 5:48, 5:49. Afterwards I felt like I could do a few more. It was hot but for some reason the heat didn't really get to me. Making good progress!

Ran with Logan in their afternoon practice. They were doing hill repeats by the dugway. It was very hot. The distance was 300-400m, medium grade.I think we did 4 of them. After that I did a longer cooldown with Paul. Felt just like old times. 

Met Strand at the mouth of BSF and we drove up to the hydro park (he's running TOU on Saturday and wanted to do a workout on the course). Warmed up half a mile and then I got a few minutes head start. It was my plan to just hold 6 minutes pace for 6 miles down, and when I started I could tell it would be harder than the freedom run, and it was but I was able to average 5:49 for 10K. Pace felt relatively comfortable until the last mile, and even then it wasn't that bad. I matched my time from DesNews lol. My toe hurt before I started but faded off. At about 4 miles Strand caught up to me and I hung with him for maybe half a mile but I couldn't keep up with his cadence so I dropped back. Afterwards my toe hurt so no cooldown. 

Evening/Night run on the Deer Fence, from Prov. I ran a mile up the trail without a headlamp and realized I was gonna need one so turned around and got it. Sadly, it still didn't help much and I had to run extremely cautiously and slow, so I turned around early and settled for 5.5. On the bright side, I got some true recovery in :) Was going to run two miles when I got home but wasn't very motivated. 

After my class got out I headed to Logan Canyon for a run. I felt really tired and my legs felt like they were filled with lead. I hope that I won't feel like that after every day of school, or college is not going to be pleasant. Started at first dam and turned around after 4 miles, on the more flat route. My pace surprisingly was a 7:13. It was hot.

In the evening I drove up to Lundstrom to do an interval workout, 1 minute hard, 1 minute easy, for an hour. Warming up I did not feel good. I was planning on staying in the park, but after the first lap I got bored and didn't like the instability of the grass so I hit the road and ran out on 1600 East into Hyde Park then turned around. The pushed ranged anywhere from 5:20 to 5:40 pace throughout, being faster during the first half. I started to feel it after about 40 minutes, but after 50 it was easier knowing I was almost done and could just push it. I had music the whole time so mabe that helped. I got 9.1 miles for 6:33 ap. Cooled down a mile.

Logan XC was doing a workout in Mantua so after I was done with class I made the off the cuff decision to drive there and meet them. Let me tell you my 2005 Chevy Aveo does not do too well on the big hills haha. I got there and waited about ten minutes then the bus showed up. Did the warm up jog with them and then like always they took forever to do drills and have the workout explained. Paul was doing a 4 mile tempo, followed by a bonus mile. I ran with him for 2.5 miles which was about 6:20 pace, then boom, heart palpatation. I stopped and waited for Dallin to catch up and ran with him till 3, then took a longer rest while some other kids finished theirs. After a while I decided I would do 2xMile hard. I did a half mile at 5:30 pace and I was not feeling good. So I just jogged with people after that. and helped Paul out with part of his mile. It was hot and windy the whole time, not good. Got some cold gatorade talked to people then drove home. Average pace for everything was probably 6:35.

I have four hours between classes on Tuesday so I came home and went for a run on the river trail. I kept it at a nice rolling pace, 6:40 was the average but the first mile was alot slower. I felt fine the whole time and could've kept doing that pace for 6 more miles, even though I didn't feel that good when I started. I had a dope hiphop playlist so maybe that helped. The meet is in four days and my mileage has been lower the last two weeks anyway so I think I'll keep it at that for today. 

I've had a two week hiatus in posting, and that's not even regularly, but I will fill out the entries in brief working back from here, and then hopefully I'll keep posting daily from now on. I'm running a 4 miler to try out for USU XC on Saturday so we'll see how that goes. 

Ran from Merlin Olsen Park in the evening. I headed up the canal trail and came back on Sumac and Center St. for a 4.5 mile loop, then sort of retraced my steps, this time with a head lamp, which was super sketchy when I was on the canal trail again. It was dark but still hot and muggy enough that a shirt was uncomfortable. Tried to keep it relaxed, pace was 7:13.