The Renegade Running Blog at FastRunningBlog.Com Thu, 30 Mar 2017 16:29:51 FeedCreator 1.7.2 Sat, Mar 18, 2017 <p>AM: Wow, alot happened in this run. Parked at BSFC side of the Deer Fence. Beautiful, warm morning, even with then shade of the mountains. There was a sign that said the trail was closed from December to the second Saturday of April, but I pretty much ignored it, I know, dumb (it is located in a wildlife management area). So I was running for maybe 3 minutes, and going up a hill staring at the trail in front of me and then I came this injured but alive deer laying in the middle of the trail, and it flinched and stared at me. I just kept going. Saw multiple dead deer on the trail. 3 miles in I heard a loud howling that sounding like a thousand demons emerging from hell, so scary. Apparantly there&#39;s a coyote farm below the fence, but I didn&#39;t know that.&nbsp;Then I got to the highlight of the run. I had been planning to go for the CR on Millville hill (a nasty .8 mile climb), I went for and I got it, crushed the the person haha (I once held it but got moved down to fourth, but justice has been served) Crossed Prov canyon and then I was actually in a nonrestricted trail. Just took it easy going out there. Saw Dillon Maggard and some other Aggies so that was cool. Hit Dry 7.5 miles out and found the water bottle I stashed yesterday, glad I did that. Headed back and tried to keep a decent pace. Started to get a nasty blister on the right pinky toe after I crossed Prov, it only got worse and worse especially running back down that climb. Hit Millville canyon and the DNR was waiting for me (basically law enforcement) so they talked to me a bit, and would have let me off with a warning, but they were nice enough to give me a ride back to my car, and THEN he asked for my ID and gave me a citation, so that blows. My bad though for ignoring the sign. (saw a few other people on that trail though too). &nbsp;Jogged one more mile for 13. We&#39;ll see if I&#39;ll have to return those shoes or not, I liked them other than the blister problem. 7:37 ap, so not bad especially for having less downhill then uphill.</p> <p>PM: Well, after my longest work day ever (9.5 hours) I hit the road for &nbsp;2 or 3 miles, maybe four if I was feeling good, to make up for the shortened run this morning.This was just before midnight. Ran out towards the river trail then back through Willow Park. Felt pretty relaxed!Ended up going 4.5 then I did some strides which added to 5, so and 18 mile day and 64 mile week. Pretty happy with myself, just hope my body can recover for another good week of training next week.&nbsp;</p> Sat, 18 Mar 2017 06:00:00 Tue, Mar 14, 2017 <p>Good run on a beautiful morning with Sylvan. It&#39;s funny, the same thing happened as last time pretty much, I showed up to our meeting spot 15 minutes and assumed he was long gone, so just kept going and hit the river trail, but then we just happened to intersect when I crossed the road to the Icon trail. So that was lucky, again. So then I had some nice relaxed miles with Sylvan as we had good conversation. I had brought a headlamp but I stashed it under some leaves after a half mile. Sky was clear blue and the sun peaked up at the end of the run, just a great morning. And I got more distance than planned, which is great! Always easier with a friend.&nbsp;7:25 ap.</p> Tue, 14 Mar 2017 06:00:00 Mon, Mar 13, 2017 <p>Okay run today, I ran from my car in the Spectrum parking lot after class, took 6th east and got on the canal trail THE CANAL TRAIL for the first time in ages, and it was flawless no snow, mud anything. Wasn&#39;t feeling that great though. Took a bathroom break at the water plant (felt awkward walking all the way to the end of a hall past people working in offices) then headed down Sumac till I hit the bottom of Cliffside, then (I had planned this) took a shot at getting the CR, and looking at it now I was on pace for it but I had a palpatation about halfway up so I threw in the towel and headed down toward the water lab trail, ran halfway down and busted my butt sprinting up it (I had forgotten the segment included the flat part of the trail too) then jogged up to the BST switchbacks and sprinted the quarter mile up those, but apparently I stopped either in the beginning or end of the segment, third time that&#39;s happened there! Next time I&#39;ll really get it. Then cut across the country club, sprinting because there might have been people golfing, luckily I didn&#39;t see anyone. Took the Lundstrom canal and headed back to the car. Didn&#39;t feel too great today, my hip imbalance felt extremely un-balanced, but glad to get the miles in and a little bit of hill work, maybe it won&#39;t feel as bad next time. 7:23 ap.</p> Mon, 13 Mar 2017 06:00:00 Sat, Mar 11, 2017 <p>Pretty fun stuff this morning at the Shamrock Shuffle, nothing special, but fun! Woke an hour later than I wanted to and hustled to get the Smithfield, got there half an hour before the race, which was enough time to sign up and get a 1.5 jog in, no time to do drills unfortunately. The start was stupid, definitely a local fun run, because we were just standing there and all of the sudden someone said GO! and we went. 4 of us (all sporting HJP jerseys!) immediatley went to the front and and then Hayden and Eric separated from me and Austin Hunt (fun fact he&#39;s my second cousin). I dropped Austin after 30 more seconds. First half mile was uphill so I kind of tried to power through that, so the effort was hard right from the start. The course was just through farm fields so it was pretty boring, and I ran alone about 50m back from Eric the entire race. Had 1.5 of downhill then the last mile was uphill and into a headwind. Splits were 5:45, 5:30, 6:03. In the last mile I was not feeling it and just tried to maintain an okay pace. Not a strong race for me haha but I&#39;ve done nothing at 5K pace in months (only 2 miles under 6 before this race, counting the ISU meet). That was probably my last 5K in loooong time, and I&#39;m okay with that, those are way more fun when you&#39;re trained for it. Cooled down after awards first with the Ridgeline guys then with Austin. Beautiful, beautiful sunny day for a race!</p> Sat, 11 Mar 2017 07:00:00 Fri, Mar 10, 2017 <p>Easy pre race run on the river trail, felt kinda sluggish. Great weather though, and I got to wear my new hat that got delivered right before I left haha. &nbsp;7:33ap.</p> Fri, 10 Mar 2017 07:00:00 Mon, Feb 27, 2017 Ran up to Cliffside to try and get the CR, I was pumped about it but sadly did not run the 1.2 mile segment fast enough, actually had to stop about a mile in. Took a little break then headed back down at a blistering pace (had a little headwind though which was cold) and got a few crowns for that. Then jogged home at a relaxed pace. I need to do a 7:55 pace up that hill to get the CR, I'll get it if I keep trying. I figure it's a goal to work towards. Mon, 27 Feb 2017 07:00:00 Sat, Feb 25, 2017 This was a pretty unique run, 13 miles in the cold at 10:30 pm. My bad for not getting early enough haha. After I got home from work I was dreading having to do such a long run but I knew I just needed to get out the door. The run was a strict out and back from my house to Green Canyon, which was exactly 6.5 miles. Didn't pay attention to pace at all going up cuz I knew it would be slow.Was pretty cold at first but that didn't really bother me after a mile. Just tried to relax and enjoy it somehow.There was some pretty nasty headwinds out of the canyon which were cold and strong, but luckily I hit 6.5 right as it got really bad, then I flew down the hill. On 1600 east I started cruising at what I thought was 6:15ish paw but sadly it was more like 6:40. Oh well, it was pretty cold out. Either way I felt good. Continued that until I hit center Street than kinda relaxed the rest of the way home.The last half mile or so was done after midnight haha. 7:26 AP. P.S. I know I haven't posted in almost two months but I want to try and post consistently from now on, and also work my way back and fill in the void (my little bit of OCD does not permit me to leave those entries blank) Sat, 25 Feb 2017 07:00:00 Fri, Feb 24, 2017 Weather was nasty today so I hit up the ARC and did a standard 8 miles alternating between track and treadmill every two miles. Nothing special here.Did some fun hills in the last mile on the tready. 7:20ish AP. Fri, 24 Feb 2017 07:00:00 Thu, Feb 23, 2017 AM: Great morning run with Sylvan Needham, a dude who was on the CC team when I joined way back. He got home from his mission in September. We were supposed to meet up at the same spot as before, I showed up a little late and waited around for a few minutes, the ran by his house and figured he wasn't coming so headed to the river trail, and we ran into each other there. He had some good mission stories to tell. Glad to get so much distance too. 7:30 AP. PM: 2 relaxed miles on the normal road route after work. Thu, 23 Feb 2017 07:00:00 Wed, Feb 22, 2017 <p>Awesome afternoon run with Jacob Malone and Hayden. Hopefully I can run with those guys at least once a week. We met by the bull statue on 10th East then ran up to Lundstrom Park, got on the canal and connected to the Highline Trail through the golf course, then ran down Stokes and got back on the Highline. With about 2 miles left we got attacked by a viscious stinging hail storm. That was nine miles, 7:06 pace. After that I jogged a mile in the ARC and did some lifting and calisthenics.</p> Wed, 22 Feb 2017 07:00:00 Tue, Feb 21, 2017 <p>Super windy run today. Did the standard 10th West, Icon Trail, River Trail route, which I thought was 8 miles but came up short. Was super windy, like REALLY windy with a headwind when I was running south. Last half mile I was flying with the wind. Tried to keep an easy effort the entire time. 7:08 ap. &nbsp;</p> Tue, 21 Feb 2017 07:00:00 Mon, Feb 20, 2017 <p>Little workout today, didn&#39;t go the way I wanted it to but that happens. I warmed up 1.3 to LHS and did drills on the track, then started. Workout was 3-2-2-1-1-3 (Hard, Recovery, so on) (in minutes) and I was going to do it 4 or 5 times. My intent was also to stay on the track the entire time. Got started and I really just didn&#39;t feel that good. I was running sub 5:50 pace for the first hard segment but it felt super fast (have barely done any running at that pace). It really only got slower from then on. After the first set I left the track and just headed out to the river trail. I was just really not feeling smooth. I hit the end of set #3 and my heart told me it was time to stop. Headed back to the track and did a couple fast 200s just for the heck of it, not that it would help me with any race I&#39;m focusing on. Hit those in 28, felt really good. Then jogged home. Strava gave me an Extreme Sufferfest for that workout, I don&#39;t even know if it can go any higher than that haha.</p> Mon, 20 Feb 2017 07:00:00