The Renegade

First day of XC today! I ran there and back to get about 2.7 extra miles, I'm glad I did. If I do that alot than it'll add up. On the way to the school I felt pretty tight, though.  When I got there we taught the freshman some stretching drills, had an 800m warmup, and then we went on our run. A little group of us guys ran through the river trail and then around the west side of the golf course.  That was about 4.2 miles, and they felt great. It's nice to run with other people for a change. When we got back we had a short round of core, and then I ran home.

Short tempo run today. It felt great! This afternoonI woke up at 2:00. Yikes! So naturally i spent all day felling kind of crappy, but for some reasonI had alot of energy on the run. It was supposed to be just E-pace the whole time, but I decided to bump it up to tempo sice I felt so good, I need to do it more often, and it was 9:00 and almost dark outside. The distance was actually a little under 3.25, but I rounded it down. I finished in 24 flat, so about 7:10 to 7:20 mile pace.

I'm sure glad I didn't run to practice today. That extra 2.7 miles would've been a good add-on, but it also would have killed me. First an 800m warmup, then the run. I ran with varsity, and we went out 4 miles to Lundstrom Park. Then we agreed to go out an extra half mile to turn it into a nine miler. At the beginning I was still warming up, then in the middle 4 miles I felt pretty good, but not as awesome as I did yesterday. Then in the last 2 or 3 my legs were getting really tired, but I geuss that's what comes with higher mileage than normal. I'm just glad I could keep up with them, it makes me feel great about myself as a runner.

Easy run today, although it was at half past noon in the heat (that's what I get for staying up to late I geuss) I felt pretty tired, and the heat didn't help. I just didn't have the energy that I should have. I geuss it's that spike in mileage, mainly the extra long run yesterday. 

Fun practice today. We ran to a park and played ultimate frisbee for about half an hour, then did an indian run on the way back (my personal favorite running thing to do). Afterwards we cooled down 400m, and did about 3 minutes of core, Not alot of mileage, but I think it was a good rest day since it's the beginning of training season, and hopefully now I can have a nice long trail run tomorrow.

Goode but pretty challenging trail run. I'm exhausted! jI went 3.5 miles up dry canyon, hoping to get to the top, but that didn't really work out. There was a constant incline on the way, and it was pretty steep at some parts.  I stopped about ten times to catch my breath, but I'm okay with that, since this wasn't a normal run. It took me 58 minutes to get up there. I felt a little better than I thought I would, so that was nice. I'm glad I did it, because there were some beautiful views up there. On the way I had to grit my teeth and grimace the entire time, and it really put a pounding on mty knees. I'm just glad that I didn't trip on a rock or something, and my knees are fine now. It took me 25 minutes to get back down to the trail head.

Nice run to first dam at xc.That's always a good route, but there were some real strong headwinds coming out of the canyon, and they were pretty cold, too. I ran with Keith, and Damon most of the time.  It took me a while to get warmed up, like I was having trouble with my form and stuff, and I didn't feel really good until about halfway back. We surged about then for some odd reason, but it fell back again. It's weird how you just naturally speed up sometimes. Good run overall. When we got back to the field we did close to five minutes of core.

First I did a three mile workout with intervals of 2 minutes hard and 2 minute recovery jogs. I felt pretty awesome for how I was feeling the all day before I ran. I jsut felt like I could go faster than normal without getting tired, and it was thrilling. I started with the hard interval, and I got through about four and a half sets before I finished the three mile loop. I'll have to start doing that workout longer next time. After that I did a two mile cooldown, just to get the mileage.

Easy short run at XC this morning through the river trail and back. Then we did close to six minutes of core. I tried to ice my legs in the canal afterwards but I'm think I'm just a little more sensitive to the cold water. I can't wait until we have a coach, but if they need to take their time to pick the best one than fine by me. I'll probably do a hill/terrain workout at the shoreline trail tomorrow morning. I'm actually kind of looking forward to it. 

So I didn't end up getting out of bed to go do my workout today, but I did do it in the evening.  I rode my bike up to first dam and then warmed up on the switchbacks to where the trail reallly starts.  Then I stretched and started my first 800. The section I did it on started completely flat for 200 meters or so and then had an abruptly steep uphill, with a pretty gradual incline the rest of the way except for another hill that was just as steep as the first one. My initial plan before I started was to do 2 800s, a mile, and then 2 more 800s, all with equal recovery jogs back to the bottom. After the first rep, I decided I wasn't up for the whole thing and was going to take out the mile. 800 #1 was pretty difficult, and I hit 3:03. The next one felt just as bad if not worse and turned out to be 3:21. So that's when I decided to stop at that and just run most of the trailn for the rest of the time I was there. I went pretty slow and sluggish after that , probably 9 or 10 minute miles, but it's okay, I was tired from those 800s. On my way back there was alot more downhill than up, and I had to grit my teeth for some parts. The bike ride back home was gradually downhill pretty much the whole way, and it served as a good relaxing way to loosen my muscles.

Ryan's Place Park run today after our 800 warmup and stretches. I was feeling pretty dead this morning after the run last night. When we got there we played sharks and minnows for about half an hour and then went back. A small group of us did an indian run. After that a 400m cooldown, and around 5 minutes of core. Icing felt good. When I got home I ran an extra mile and than did some accelorators.  I geuss it was because I won't settle for not running more than 3 miles a day. I geuss it's a good thing to put a minimum on the length of my runs everyday. Soon I'll raise it again, but it's the beginning of the summer, and I really don't want a stress fracture or something like that.

I had a fantastic trail run today. It was the deer fence trail, so I had to ride my bike up cliffside to get to it. (Note: never try to ride a bike up cliffside) I'm surprised I had any energy for my run once I got to the trail head. I didn't really know how I was going to feel before I started, but I ended up feeling pretty good the whole run, which surprised me since just eaten a funnel cake about an hour before. It started with a short steep uphill, and them had some pretty big down hills with smaller uphill following them. I ran until the trail ended and then went about a half a mile up Providence Canyon, and turned around at the big shed. The run back felt even better than the first half. I think there's something about trail runs that makes it easier when I would otherwise have a not so good time. Towards the end those downhills at the beginning were uphills, and they were pretty "fun" to go up. I really liked that trail, I think I run it again sometime. 

Good run this morning in xc. We went from the school up center street and then part way up cliffside hill, turned south, and then came back by Ryan's Place Park and past the Marriot and Elements. I missed the warmup so I did an 800m cool down after core and every thing. I should have done strides instead since that's what some of the other guys were doing.

I wasn't sure about running today, but I'm really glad I did. I felt very quick the whole time and it was great. I ran to the top of Old Maine and back home. It was raining but it actually felt pretty good. In the last 3/4 of a mile or so, I really increased my speed. I'm pretty sure I was going 5K pace or faster.

It was very cold and rainy this morning, so I was pretty reluctant to go to practice, but I don't regret it. I got a ride there today (thank heavens). The track is closed off now so they can lay down the new turf, so we actually had mile warmup, which I think I prefer as opposed to an 800. 

After stretching we ran a good six and half to the Lundstrom Park area, by Hillcrest Elementary. I felt pretty fast today, too. I fact I found out from Mark that onw of our miles on the way back was sub seven, and it felt like nothing. I love those days. When we got back three of us did two 200m strides with 200m jogs. I hit 32 and 34. That's the fastest I've run in while, when I'm used to these long distance runs. It was good to have some speed in there, though. After driver's ed I ran the mile and a half home, and they were not enjoyable after sitting for three hours, but all the extra volume is good.

Today's run is definitley the worst of the week so far. The last four runs Iv'e had have felt amazing, and I think it was mailnly a hydration problem. I decided to go at 3 in the afternoon, and it wasn't cool out. So I spent the whole time feeling like crap. I actually took a new route, which was in the north-east quadrant of logan where I almost never go. It wasn't as fun as I thought. I actually cut it a mile short on my way back and stopped at my mom's office by the high school since she was about to leave anyway.

Mile warmup in cross country then we played games the rest of the time. It was fun, but it kind of frustrated me since I knew that ment that I was going to have to run later. It's my brithday and we had plans, so I ran 3 miles as soon as I got home from driver's ed. They were pretty gruelling after sitting on a hard chair for three hours. The first mile was 6:50, and normally that would feel pretty good, but my body was tight and my form didn't feel natural at all. For the final 800, I did a small "workout", which wasn't really hard at all. I just went 30 seconds at about in between 1 and 2 mile pace, and then 30 second jogs. It actually just made it feel quicker.

Same run as last saturday on the deer fence trail. This time instead of going up Providence Canyon I actually kept going on the part of trail that I didn't know existed. I didn't have the energy I wanted, and I definitley didn't feel as good as last week. It took 1:01:00 (minus rest breaks) , with splits of 30:00 and 31:00, so actually not that bad considering the fact that it was alot more uphill on the way back.

We finally got a coach today (Chazel), so we did something a little more specific. She had the more experienced people go 38 minutes at an easy pace without stopping. And that doesn't sound to hard, but it was was alittle tougher than I expected, because you usually stop for traffic at some point, or stop to stretch. But I actually quite enjoyed it. Iran with Keith and Dustin and some others, but then they fell back and then it ws jsut me and Keith. We sort of turned up somewhere in the middle, but it felt good to go a little faster. We got back to the school just ten seconds over 38, which was actually pretty amazing. Then six minutes of core with the team. I would have had six miles today if I hadn't missed the warmup. It kind of ticked me off. 

TOTAL TIME: 50:00

I actually got up this morning to run on my own so that was an accomplishment. First I ran about a mile and half and on to the 200 north highway. That was not fun having cars as close as they were and at their speeds. So 15 min in I turned around and then on my way back I found a grass path that led onto hay field, and I did a loop around it. By the time I got off that and back onto 600 south I had been going non-stop for about 36 minutes. We were really only supposed to do 30 today, but I think it's all good. So after I took a little break I found a small dirt road that I didn't go very far down before crossing a ditch into a sub division which led me to about the last half mile. From there I did the same thing as friday, going about mile pace for thirty seconds and then easy pace for another thirty until I got home. I wasn't feeling my best today but I am relieved to have my personal run over with. I can't wait until we hold practice 5 days a week. 

TOTAL TIME: 43:00

Today in XC we did the same thing as monday, 38 min. (with the warmup before) we were just 30 sec under 38 when we got back to the school. I ran with Johnny, J.D., Keith, and Todd. I felt moderatley good. We went through the ds nature park by wilson, and the hill had no mercy on me. It felt worst right after I got over the crest. That's usually how hills are for some reason. It took awhile to recover from that. Then we looped back north of us from a big lot by cliffside and back to the park. Towards the last mile my stomach was bothering me, but after stopping to wait for the light I felt better. The last mile was a loop around the school. We did some core after, but I was a little too tired to do it right. 

TOTAL TIME: 50:00 (run)

Less than average afternoon run today. I went up to Providence and back home. I had to stop more than usual this time. That's one thing I like about cross-country better. You don't stop or you'll get left behind, and pretty soon it'll get easier. I really shoulden't take that many breaks, I know I would eventually warm up and feel better. Anyways, I think I kept an ok pace and that's all I remember about most of it. In the last mile I did the same fartlek that I've been doing for a while. (30 sec hard w/ equal jogs) except this time I just went at 5K pace instead of mile pace. 

TOTAL TIME: 5:00 warmup, 50:00 run

Godd run at cross country practice. We went up to Providence and actually saw alot of Ragnar runners. We even went right right past one of there handoff points. So we decided to turn off that street because we felt silly and eventually hit a pretty big hill (by the it was just Johnny and I) that really put a burn on my legs. Luckily there was a Port-a-Potty not long after that I stopped to use. Once we got running again, I felt alot better (mainly because we were going downhill now) Back at the school I wanted to ice my legs, but I had to go driver's ed. It's the last day though, so I'm relieved about that. I'll probably even run to practice on Monday since it sounds like we're just playing games.

TOTAL TIME: 54:00 run

Awsome early morning trail run w/ some of the team. It was Logan Canyon, and I biked there, so that made for a good warmup. Our little group consisted of Todd, Todd's brother Aaron (who coaches up at Preston), Thomas, Johnny, and me. We started off at a nice little pace, and at the end of mile 2 I think somone said we hit 6:20. Either that or we were going at 6:20 pace, but it did'nt feel that quick at all. Towards the turnaround at mile four the trail got really steep and I was having a hard time keeping up. Luckily it was right before we turned around. That last half mile we were going super quick, sub-six pace is my geuss. Overall the run was great, I felt great, and I can't wait for next saturday morning. Honestly it is so much better doing your long run of the week with people to go with and beautiful scenery to look at. Love it!

TOTAL TIME: 45:00 (R)

I slept in this morning and missed cross country, so that ment sitting around all day and trying not to not completely sabotage my evening run by eating too much junk food, not hydrating well enough, etc. So at about 6:30 or 7:00 I rode my bike up to first dam to run the shoreline trail.  It was pretty hot, and I wasn't feeling too great. When I got to the end, I decided to take a more flat and shady route back, so I went through the neighborhood by Lundstrom park and Hillcrest until I hit the dam again. Not a very enjoyable run today, but that's what I get for sleeping in.