USU

went up to the freezing mountains all day. no run but climbing up a sledding slope a million times at 11,000 feet got my cardio for the day equal to at least 3 miles for sure;)

First day back to school for practice! we did 6 miles on the formaster hill loop. average pace was something close to 7. really impressed with all the young guys who were keeping up.
 

7.5 miles on the hospital hill loop plus trail to nowhere. Pace was like 7:30 or something. we had some guys drop off pace but for the most part the group stayed big and togetehr! Amy Bryson popped up out of nowhere, kinda interesting. first run with coach since like 3 weeks ago!

quick 2 miles before I go up to bryce canyon and xc ski and stuff.

we did mile repeats on the track today. first mile repeats of the season! Abel and I did two at 5:35 pace. It was easy, we did out first 800 slow about 5 or 10 seconds then picked it up for the last 800. It felt good!

lifting afterwards. Im getting so tone

went out on a trail out in the red rocks. pretty good run overall, easy, fun, all that good stuff.

we went on a 12 minute tempo at 5:44 AT pace on our new 1.5 mile tempo loop around town. Its a good loop! I felt strong and quick.

Lifting after. dang, my body

we did the kosman test today. the first two 60 seconders were about 400 meters, the third was 385 or so and the last one was 360 ish. I got 1528. I think thats farther than mikes first kosman of the season last year. I felt really fast and smooth it was great! first speed stuff for at least a month! my legs were like... what the...

3 miles easy recovery day with 8 striders. 4 miles overall.

met early this morning for our long run/ LT tempo.

went out on mosqito trail to 1.7 miles, started our 10 minute 5:02 pace tempo (went 1.95 miles, averaged 5:10 pace about) then ran up to the 8 mile turn around. tough pace, but I was able to stick it in for the whole thing.

Abel and I are up at UVU for a official recruting visit. our hotel is in southern provo, so we drove out to provo high to try and use their sick new track for our mile repeat workout. it was locked, so we ran across the street to the BYU track. it wasent cleared of the snow. soooo we went to the smith feildouse and ran our workout on the indoor track. 2 mile warm, then three heckish miles at 5:17 pace. the pace wasent bad, but everyone and their dog was on the fliping track! 5 laps to a mile sucked too. dont like indoor tracks. went 5:23, 5:14, 5:18. not the best workout but im justifying it because there were so many people to dodge and swerve around.

Abel and I finished up our visit to UVU. VERY impressed. the team is awesome, the coaches are great and the school is much much better than I originally prejudged. maybe they can teach me how to spell;) anyways, we have a trip to SUU next week, looking forward to that too.

we got back home in time for team practice, we just went 5 on mustang pass trail.

AT tempo and distance day. 5:30 pace for 18 minutes. not too hard, but definantly hard enough. not sure on our total distance traveled but we avereaged right on for the whole time.

weights and core afterwards

Am: 3 easy. Book discussion on mental power after. Good chat!

pm: 5 with 1 800 and 2 400s on the old man hill. 800 was 2:26, 400s both 1:06. Quick times! Faster than mike ever did them last year if I remember correctly. 

Lifting after the run

Am: easy 3

pm: 4xmile repeats at 87% 400m rest in between with 1.5 mile warm and cool.

goal split 5:10 

splits were 5:15 5:11 5:09 5:02

im getting sick with a cold, and it was tough just keeping pace the first few but in the last one I just dug deep and pulled off a quick last mile. My cold didn't affect me too much I guess. Mostly just getting saliva stuck in my throat a lot. 

Lifting afterwards went well.

Sorry it's been a while since I've updated. I'm going to try to get back into the groove again.

I'll start with my goals for the week:

Hit times in my 1600's

Get my time within 5sec. per mile in my LT on Wednesday.

Get in the 1:13.00's in the Half Marathon on Saturday.

AM:  Met the team thismorning for our 4x1600 workout. 1.5 mile warm

goal splits were 5:04

I hit 5:04 5:04 5:00 4:56 + 1 lap recov. each repeat.

It was tough, but not too hard. Abel and I have easily been able to progressively get faster and faster each week. Things are looking great for track season!

Afterwords Abel Coach and I ran a two mile cool down helping this Army dude run the two mile time trial in under 15 minutes. 

Weights after. I'm so tone... I make the girls holla. 

Easy 3 pm run

Easy 3 am run, yoga after.

pm: 16x200's at 1600 race pace with an equal active jogging recovery, so a goal time of like 34ish. The first few were 34 then I dropped down to 33, most of them were 32 and the last few were 31. pretty wet. They werent anything especially difficult, but a nice workout to put some speed in the old leg parts.

am: 3

pm: we did our LT tempo today, 5:05 goal pace for 15 minutes. We did it today because the half marathon on saturday was most of our AT tempo.

It was very windy on the uphill half mile slope, paces for that stretch dropped down to like 5:30 but the rest of the loop was a solid 5:05 ish for me. I finished probably 200 ish meters behind where I should have but with the wind adjustment the workout effort wise was fairly sucsessfull.

Worked on my hot bod after in the weight room. All I'll say is this... girls were ballin.

Am: easy three with "elite minds" team book discusion afterwards. It was great! chapter seven I believe. We talked all about not setting limits to ourselfs with limited goals. Think of goals as doors or steps. You reach one, move on the the next. To greater Heights.

Pm: five miles.Trail run on one of my least favorite trails. Its basically like a two mile straight sandy road, turn around and go straight back...

Am: Abel and I had assembly practice this morning so he and I met at 5:30 (5:45, I was late... you know that washington city traffic in the early hours...brutal.) and did our easy three.

pm: we followed the girls out on an easy 3 into the Alien farm. Strides after.

Woke up and drank some water and had a bite of energy granola stuff then headed up to the starting line. Warmed up a quick mile then made my way to the front for the start.

miles 1-3: Abel and I wanted to control the pace for the first few miles at 5:40 but ocationaly on the downhill parts droped to 5:35 but no biggie. We started around the second pack with the first pack of 5-10 people with Ben VanBeekum going around 5:30 pace. Going through the first three miles as the pace set and people figured out where they were going Abel and I passed a few and were in 5th and 6th place.

miles 4-5: These are the miles going into hells canyon and out on to the road. Abel and I let the rolling hills cary us and the pace was more around 5:30 average because we let ourselfs go on the steepe downhills. It was a good quick thing to get our legs moving. We caught up to this Tri-guy doing the half as a training run. We chatted for a while and as he told us he wanted to stick with us he fell off pace and Abel and I were in 4th-5th place keeping a 5:40 ish pace through the canyon, slowing a tad coming out on to the washington dam road.

miles 6-9: Going up washington dam road we caught up to the next guy and he stuck with us for the next 3 or 4 miles or so. Going up the hill we were around 5:50 and for a tiny bit 6:00 on the steepest part. This was where I finaly started working hard to keep the pace. Going down the hill we went back to 5:30 pace and the guy we were with was trying to gap us... but little did he know Abel and I are kind of a big deal. We one time saved the world from aliens with our mind bullets, but thats a different story. We turned off the dam road and started heading up washington fields road. That one guy passed us on the hill and gapped us a little bit but on the way down we tried to catch him again.

miles 10-11: Majestic Hill... awww snap. They changed the course this year and you actually go all the way up and over the hill which was killer. I was really struggling up it and dropped to like 6:15 pace as Abel stuck around 6:00 pace with that one guy (who we caught towards the end of mile 9). After the top and on the way down I was feeling good and tried to pick up the pace to catch Abel and that one guy. I got down to 5:35- 5:40 pace but my stomach was giving me a hard time going any faster and I didnt really want to stop to barf. So I kept going alon at around 5:40 pace untill the last couple miles.

miles 12-13.1: Coach ran back to us from the 5k he did and helped pace Abel and give him a strategy to beat that other guy then droped back to help me, I was 30-50 seconds behind them at this point. We turned off the downhill, headed up the road some more and then turned around for the final mile. Holt splashed water in my face then dropped back to help the other teammates and I finnished just under 5:40 pace with a 1:15:41.

The race felt pretty good, like a quality tempo. The last 3 miles were really tough like they should have been. My time was 5 seconds slower than last year but like I said they changed the course quite a bit, the course was a tad bit longer than 13.1 and my average pace was about 5 seconds faster per mile than last year so I definantly think if I did the same course as last year I would be in the mid 14's. Im happy with the race and effort.

After the race saturday I went and bought new trainers. The ASICS GEL LYTE 33 3's! I have the twos and loved them and these ones look like they'll be an even better fit.

am: easy three with some core work after

pm: easy four, striders and 110 hurdles and high jump for the track team beginning decathlon. I ran a 22.88... no big deal. and I jumped like 4:6. again, Im caucasian, but dang I jump so high you'd think I was a Jamacian.

Lifting after... I make the girls drool because my body so fine...

am: 3 easy, yoga after. I'm boss at chateronga dondasata.  But I still don't log out of my blog and am a nube!

I woke up with a text from an old PVXC'er Chandice asking for help from other current and past PVXC'ers for the lake to lake relay so long story short Abel and I said we would run the 8th and 10th (last) leg. the 8th was 3.5 miles and we did a kind of ATish tempo with a 5:50 average up the Dam road hill. The 10th leg was 7 miles long and we kinda just did a nice quick pace but we didnt want to go to hard. a 6:20 average was perfect to not get our breathing hard at all or heartrate up too high. Nice runs overall.

am: early morning mile repeats. pretty solid paces except for the second one when i had to take an emergency pit stop after the 800 but if i remember right they were all sub 5

3 miles in the afternoon at wet and wild with coach and the other seniors who went to senior sluff

am: 3 easy

pm: coe 1 workout, 100 110 120 130 140 15 160 170 180 190 200 sprints with equal recov. It felt good to go fast and I hit all my times so thats good.

Am: easy 3

Pm: pre race 4 miles with 4x200s equal recov.

am: easy 3

Pm: went to SC today for the meet. I was just running the 800 so that was nice to just focus on that one race. would have liked to go faster but it was pretty good for my first "real" 800 this season. ran my first lap in 60-61ish and finished at high 2:03s. Just need to learn how to get moving and go fast

Am: 6 4 3 2 1 equal recov. 

felt pretty good, either hit all my times or went a little faster. I felt very smooth and fast but still in control of everything. Trevor ran with (and by with I mean slightly obnoxiously ahead of) me. Oh well, going with him fast in the start helped me learn to start fast better and get out quick.

Pm: did 3 with hunter K

couldn't imagine a better morning, or maybe even day for that fact. I mean, what day wouldn't turn out fantastic when you start it with a long run out in the desert with the guys followed by a big homemade breakfast made by mom and dad with the guys and a sick speed tournament #withtheguys. Went to granny's for Easter stuff with the fam during the day then ended it off with snowcones and dixie rock with the usual crew of no good hooligans that are lucky enough to be my friends.

Goals this week: sub 5 in all my miles on monday

4x800 school record on saturday

4:20 mile pr on saturday

Am: tough morning today. We did 1.5 mile warm up, 4x1600m repeats w/400m active jog recov. and 2x300m all outs w/500m recov. followed by 1.5 mile cool down, weights, then plyometrics.

The workout was fantastic! tough, but fantastic! 

My repeat times were: 4:55 4:56 4:54 4:51 for the 1600m and :44 and :45 for the 300m (I can usually hit :43s on them, but my legs were beat from the 1600m)

Weights were as usual, and I did the double leg plyos but left out some of the single leg plyos because certain ones hurt my shins. Milage turned out to be 8ish with recov and everything.

pm: easy 3

Am: AC easy three with yoga

Pm:10x400 at race pace -3 seconds. Decreasing recov.

Very windy today, so my goal was to hit :48 every 300, and keep the hard push on the windy homestretch and not worry about how slow the wind made me. (the last 100 was about :03 seconds slower because of the wind). Goal time was at 1:03, with wind I hit around 1:06ish. My splits were 48 on every 300, but my 6,7,8,9 were around :02 slower on the homestretch, around 1:08. All in all a quality workout. Kinda kicked my butt but that's a good thing.

Am: AC easy 3 with plyos

right shin started to hurt on the plyos again. kept it to the double leg plyos today.

Pm: Fun run out into the fields. On the way back we decided to do some exploring and couldn't get back to the road so we took our shoes off and had to run 300m or so up the river to get back to the mosquito trail.