The Renegade

This was just and idea for a sad excuse for running that I had while Hayden and I were trying our best to scrape some ice off the track. 200 meters was clear, so we took turns running 400s while the other shoveled ice.

I got to do a workout today:

5 min. E- pace + 5x (400m R-pace w/ 400m jogs)

So this was indoors, and I just did 4 laps per 400 even though that would be longer. I did'nt seem that hard, and I didn't feel I benefitted from it. I probably jsut was'nt pushing myself hard enough.

The first mile of this run was outdoors, and that probably was'nt the best idea, seeing that a huge snowstorm was going on. I could hardly even see, but luckily I was properly dressed.  We went to Merlin Olsen park basically and then turned around. This bugs me because I was actually planning on a 45 min long run, but the weather was just to crappy. The other mile was on the small track indoors. I really hope I can do a long outside run tomorrow, just as long as the weather's descent.

Here is the sequence I completed:

5 min E-pace + 2x (4 min I-pace w/ 3 min jogs) + 2x (3 min I-pace w/ 2 min jogs) + 2x (2 min I-pace w/ 1 min jogs)

I cut it a little short from the full workout just because I'm not that used to intervals right now. I was supposed to do the middle one 3 times and there was 15 min cooldown, which I probably should have done. I do feel it gave me a good workout. It took alot of endurance, though. And its true, you have to have good endurance before you can do hard speed work outs. If it werent so slushy and snowy out, I would have done that 45 min run I've been itching to do.

So the run today, was again, indoors. ): I would be getting so much more mileage by now if it were'nt for the weather! It just get's a little frustrating.  That's about all I have to say about the run. Afterwards I did a bunch of core.

Wow I'm glad to finally see a solid week of running! Not necessarily all long runs but I've ran every day this week. And I've gotta say that this was onw of my best EVER.

Nielson's workout calendar said to do a 15 min warmup, 30 min at T-pace, and then a 15 min cooldown, and thats what i was planning to do. I ran east for 15 minutes, and started the T at around mainstreet, got about a half mile up Canyon Rd. Then I decided I was'nt up for that so I went back to easy and ended up going all the way to first dam and home without having to take a break. I think I improved my form, too.

Easy run up to providence during 7th hour. Well it was supposed to be easy, but I was kind of struggling, probably because the relatively high mileage on saturday. I only rested twice though. It was so nice outside today. It was completley clear and pretty warm. 

I took a road east that I've never been on, by Baer Welding. I hit my turn around time on that road, and I had to stop and walk around for about 2 minutes, than I kept going, not felling to good. 

After the run, I went to Dan's conditioning and got a pretty good weight room workout with alot of core.  Is should start doing more of that thing called core.

Got my new Brooks shoes yesterday! I was basically just trying to break them in, but I did'nt feel to hot in them. I'll probably get used to them within a week. I felt crappy again, just like Monday, just more sluggish. I ran north down 400 west until it ended, then ran down to 600 west and followed my route back.  It took about half an hour. I did bunch of stuff in the weight room afterwards.

Today was a super easy run with some other guys. We ran up past the temple and then to the to of Old Main. I love that route, it's got asome nice views. I probably needed an easy day like that after struggling for the last two runs. We got a little reckless on teh way down the grass hill, skidding on the ice super fast straight down. I think I'm already used to the new shoes! That was pretty quick to break in a pair of shoes.

The track was finally melted enough for all of lane 1 to be open. So I got to do a descent workout. Here is what I did:

400m E-pace + 2x (200m R-pace w/ 200m jogs) + 2x (400 m R-pace w/ 400m jogs) + reverse and repeat ending with 200m R- pace.
 

Now that I think of it, I probably made that harder than it was supposed to be by going to hard. I also should have done a descent warmup and cooldown. That 400 got really hard. The whole workout was hard, although I don't feel sore. Afterwards lots of core with Dan. Tomorrow I hope to do a super long easy run. Looking forward to it.

Dang, that was pretty great run. I took the route past the the high school and the temple  up to Old Maine, took a small break to recover from the hill, then kept going past Aggie Ice Cream and ending at Romney Stadium. Traced my route back and it was great. The roads and sidewalks were completely dry today, it was nice. I think I improved my form a bit, too. This was at like noon although I had just gotten up. I bet the run would have been better if had gotten up earlier.

8 miles "easy" from home to the top of Mtn. Rd. and back. I say "easy" because thats probably the hardest run you can do in Logan. I'm only going to take that route couple of times a year. Hills are bad enough normally but when teh hill just does'nt end, it could be torture. It's crazy because you go so slow yet you use so much energy. Good way to practice maintaining proper hill form though. The way down is a breeze, but I started to get a side ache about halfway, and  I  had to be careful not to hurt my knees.

That was a hard workout. I wish I had finished it but here's teh part that I did: 

5 min E-pace + 3x (400m R-pace w/ 400m jogs) + 800m R-pace w/ 400m jog)                        + 2x (200m R-pace w/ 200m jogs)

This doesn't sound hard, but i wasn't feeling too jazzy. The thing I took out an extra 800m with equal recovery. I just skipped to the 200s because, like I said, I wasn't feeling great, and I realized I had to get to the track meeting.

So today I was really just trying out my new spikes. Hayden and I did two 400's and a 200 in seventh hour. I ran them pretty quick for testing a pir of spikes, the 400s at 1:17 and 1:10, and the 200 was in the low 30s. Than I did a sprint workout and some strength training afterschool with the high jump coach.

Today I did time trials in the 1600 and 800. My mile was 5:50 (it'll be better with competition) and I don't remember the 800 time (oops) Hayden also did the mile with me, and stayed next to me for the first 200m, then fell way, way behind. I felt light headed afterwards because I didn't drink any water since before lunch. I am liking the spikes.

First track practice! It was so great to have people around me to run with again. The weather was nice too, it felt like it was may. Here's the workout that we did:

Core + 15 min E-pace + 3x (400m R-pace w/ 400m jogs) + 3x 800m R-pace w/ 800m jogs) + 15 min E-pace

I felt pretty good toady. The only thing was that I started to get a side ache during the workout and during the cooldown)

In seventh hour I did about 4 and half minutes of core. Than in track practice I had a great run.; We did a seven mile loop that involved the three mile block that my house is on. I ran with Sergio and Layne the entire time. We were even able to stop by my house and get a drink.

At the begining of practice we did 5 minutes of core, and then coach told us we were doing a workout. That surprised me since I was expecting an extra long run today. But I do feel it benefitted me. Heres what we did:

Warmup + 5x (2 min I-pace w/ 1 min jog + 1 min I-pace w/ 30s jog + 30s I-pace w/ 30s jog)

I was very satisfied with that, it was just really tough on the 2 minutes I-pace. I didn't rest in between sets, and I'm pretty sure that that's what we supposed to do, but not completley. I think one reason that I felt pretty good was that I got in a good warmup. (2 miles) It was a gorgeous day, too. It was really warm and the sun was bright. After the workout Coach Nielson gave me some encouraging words. I really appreciate morale support like that.

Here's today's workout:

15 min E-pace + 4 x (1000m T-pace w/ 1 minute recoveries)

That felt considerably difficult. Probably the fact that that was the second track workout in two days. The cold pouring rain didn't help much either. I felt bad for the soccor players having tryouts on the field. I probably wouldve done a good cooldown if it was nicer, also. I'm glad there were only four sets. When I think about it, that was nothing compared to the 8 1000s at R-pace with 1 minute rests we did in cross country last season. 

I had a fantastic run today, and I was especially enjoyinhg it in the last mile. I think the alteration I attempted to make on my form helped. The worst part was the first half-mile where I wasn't warmed up yet. And the part in providence where I was nearing the turnaround point wasn't so great, either. But other than those parts I really enjoyed myself.  On my way back it was nice because I had tail winds. The best part was the last half mile, where I my form felt perfect and I still had energy.