The Renegade

Slow run (8:28 avg) with Paul and Esmerlin. Esmerlin is from the DR, it was fun to talk to him. Pretty cold today. We did the cliffside loop. 4x100 on the track after. 

Felt flat today for some reason. Sort of a taper workout, I warmed up with the team and then headed outside and ran one 5:40 mile around the school in my old XC flats, they did not feel good. When I finished it my watch said it was a 6:00 mile and that was discouraging but turns out it was 5:40. Excited for the trip and the race! I think I'll just wear my sauconys because they actually feel really good on the pavement with no spikes.

Run in St. George with Ethan Field and the MC guys. Super fun, and I didn't feel too bad about not running with my team because they just messed around lol. Turned out to be 6:48 avg pace but it didn't feel too bad, we were at like 2,000 ft eleveation. We were on a paved bike path the whole time, loved it. ANd we ran with our shirts off, havn't done that in a while!

We left Huntington Beach today later than expected and the traffic was horrible so when we got to the course it was completley dark, but we were still able to run it. Didn't feel too good because I had like a headache all day and moved around alot at the beach. The hills were bigger than I remembered, and just like last scared me about tomorrow. 

I'm not gonna write much of a summary, but today jsut wasn't my day to have a good race. I didn't have my heart problem or anything, I just felt really tired. I think yesterday being so wild just took it out of me. Dissapointing for my last XC race, but it was still a super fun trip and I didn't even think about my race for the rest of the trip, it was great. I did have a good kick, passed like 5 people on the track lol. But yeah not my day. Shoutout to the 3 guys from Utah who qualified for nationals and just happen to all be on FastRunningBlog (Garek Bielaczyc, Talon Hull, ConnorBaller), guess the name is true. And ETHAN for getting 14th! Get back on the blog ETHAN, if I can do it with Strava you can too! (even though I'm writing this a month after the actual race lol)

Hill work. One 1000 and then some 150s by the temple. Felt decent.

EGG NOG CHALLENGE AT SKYVIEW! It was a blast, thanks to Ethan for putting it all on. I got through 11 laps and twelve cups of eggnog, aint too shabby but the guy who won got a gallon!

Awesome run with Paul up to campus in a snow storm, I love days like this. Day 1 of a 23 week adventure. I'm so motivated for track, I believe my goals are to the left. 7:57 pace.

Pretty good workout on the treadmill, I actually enjoyed not being out d

in the cold for what we were doing. I did 6 x (3 min @ 6:40 pace, 1 min @ 5:40 pace) I felt good the whole entire time, and so instead of going 5 I went for six sets. After that, a mile cd upstairs, and 8x50m sprints, also upstairs. Forgot to do core, so I'll make sure to do that next time.
 

Recovery run on the to First Dam and back, 6.2 mile run at 7:52 average pace. Got back and did soem sprints upstairs.

4x1000m w/ 3 min active recovery + 4x200m w/ 1.5 min active recovery on the track.
Okay workout, it was cold and I didn't feel my best, but it went alright. Still wore my half tights tho. 1000 splits were 3:38, 3:33, 3:34, 3:29. My heart blew up with 500 to go on the third one, but I kinda just sucked it up for the rest of it so it wasn't slow. The last one was okay, I just maintained the same effort for most of it then kicked the last 150. I should have just went harder the whole time, that makes you more mentally strong, plus we did 200s after. The 200s went alright, we only had 1.5 min rest which is a lot less than I'm used to. I shadowed Jack for them, so it was tough just because I was tired and he was feeling good, but I managed to not fall behind him. Splits were 30, 30, 30, 29. I fell apart in the last 20-30m on the last one, but I was just tired, I know that'll be my 800 pace in a few months. I need to work on not going out too fast in that event, cuz when I ran my PR I went out in 58 and my next lap was a 66. After those we did some 50m sprints indoors, I guess that's what were doing everyday now. Then hip drills, then we all hung out for like half an hour after, good times.

We got out of school early and most kids went to the student faculty game but Jack, Paul and I met and ran the river trail (8:17 average felt okay I guess. Then we lifted so solid day I guess you could say.

Kind of a sucky run but I got through it. Did a loop from my house up to River Heights and back. Had Christmas music in my ears the whole time. 7:23 average. 

3xMile, 4x60sec @ mile pace, 4x30sec @ 800 pace.
Treadmill workout this morning, although we could've done it on the track if it was shoveled, cuz it wasn't very cold. Half mile warmup upstairs. The miles weren't that bad, probably because I wasn't really moving it up to get to 5K pace (stayed between 5:50-6:00), shoulda been at like 5:45 pace, but it's okay. I think I felt a little faster cuz of the Christmas socks I was wearing lol. The ones that Jack and I were using were connected to the same circuit, and when we were almost done with our last mile, it like short circuited and immediately stopped, that was frustrating, but yeah those were both using alot more power than they were used to since most people don't ever run that fast. So Jack and Paul and I just rotated through two of em for the speed work. The mile pace was at 5 min pace, but it felt a lot faster than that, and I don't think it's because I'm out of shape. So those were okay. The 30 sec. segments were basically 200s because I was at 2 flat pace, which is more like goal pace. Those weren't too bad. The last one I ran at like 1:58 pace. Slow 1 mile cd on upstairs and then the standard set of lifting, felt good!

Ran by myself on from my house on to the river trail. Really lonely! 7:29 avg.

Did a loop from home to the university and back, stopped off at the rec center so I could lift. Super dehydrated, I guess with out the regular routine I forgot to drink water since friday. I felt light headed so I didn't do a ton of lifting, but it was good to do it still. Then ran one more mile home. 7:50 average. 

Met Jack at Merlin Olsen at 9 in the morning to do a tempo run. It was pretty chilly. 1.4 mile warmup and then we started. Jack stayed behind me for the first half (up canyon road) and then took off at the turn around, but I had to stop to tie my shoe there oops. I felt tight and rigid the whole run. Splits were 6:47, 6:39, 6:18, with 51 feet of gain going up and vice versa. So GAP was 6:26, 6:29, 6:31. My heart thing happened with about 600 meters to go, but I just sucked it up and finished, but I had to push it to keep the same pace. Felt terrible on the cooldown too. 

Met Strand for Christmas run, sometimes it's nice to live nearby your coach. We rant he river trail. He brought his dog so that was fun, shes grown a little since she got smuggled into State track in a purse last year lol. Average pace was 7:12.

Drove out to Lundstrom and ran in North Logan for my long run. Felt decent. It was pretty dang cold. I found a cool road that was snow packed and really steep. Average pace 7:32.

8x200m hills w/ 2:30 rest. This the sidewalk directly next to the temple. It hurt, haven't gone through the this kind of pain since track. The combination of that and the cold wasn't good, and I was like shaking in my car for a few minutes before I could start drivining lol. 

Splits: 38.0, 36.1, 36.3, 34.6, 35.6, 36.4, 36.6, 38.5

Drove to the rec center and cooled down and lifted there.

Run with Paul on the canal trail and the highline trail. 8:18 average because there was a lot of snow. 

Pyramid workout on the treadmill at the rec center. Got up at six, 5 hours earlier than any other day lol. It was by time, and if this makes any sense, it went 1-2-3-4-5-5-4-3-2-1 minutes hard with equal rests after each push, so it went for an hour. For the majority of he workout I had the work at 6:00 pace and the rest at 7:30 pace, although after the first 5 minute segment I had to pause and tie my shoe, but I kept my watch going. Great workout overall, I've done it harder, where going down there is less rest than the previous push. I kicked it up to 5:40 pace on the last two pushes just because they were so short. It was harder having a set pace for the rests because usually at towards the end of these I go really slow to recover, but it's important to keep the recovery pace consistent. After that was all over I did 2x30sec @ 15mph. I made sure to have the incline at .5 the whole workout. Mile cooldown, and then a tiny bit of lifts.

Run in Tetonia, I did the usual type of route I do when I'm there, in the mini hills. 7:49 pace. I felt good.