The Renegade

Here's the workout I did today:

10 min E-pace + 4x (1000m I-pace w/ 2-3 minute rests) + 5 min E-pace

That was such a hard workout. I felt like I was going to pass out towards the end. I started running the 1000 at 3:40 with a 2:10 minute rest. That was my first set. I don't remember the two in between, but the last set was a 3:40 1000 with a full 3 min break before it. So not a huge decrease I geuss. That just made me super exhausted. I'm glad I did a cooldown though. I usually don't end up doing those. 

Today was just and easy run up canyon road. I didn't feel to good today, probably because I didn't get much sleep last night. I started with Layne, and then he turned around. Then I caught Thomas and ran with him for a bit, and then I ran with Keith and Jessi with Coach on his bike. The pace felt pushed all the way back to the school.

Dang that was good! Here's what we did:                                                                       +15 min E-pace                                                                                                           + (600m R-pace w/ 5 min jog) + 2x (400m R-pace w/ 4 min jogs)                                         + (600m R-pace w/ 5 min jog)                                                                                          + 2x (300m R-pace w/ 3 min jogs)                                                                                   + 4x (200m R-pace w/ 2 min jogs)                                                                                  + 400m cooldown

That was a great workout as far as how good I felt during it and how much it helped me improve. For the warmup we ran in alot of circles, so it felt really long. The 600s, 400s, and 300s werent that bad, but the 200s killed. (probably because I was running way to fast) They left me super winded. Now that I think about it, I was going somewhere between R-pace and F-pace, so way to fast. I geuss I just really felt good today. Nothing wrong with that.

Today was just an easy long run up to Aggie Ice Cream and back to the school. I always like that route. It was raining, but not too hard. I felt okay, but the distance felt longer than six miles. When I got back Hayden and I did a core workout with the high jumpers.

Mile time trial today. We did a mile warmup, stretched, and them proceeded to to line up and start. The girls went first, so us guys had seven or eight more minutes to prepare. I hung on to Will the entire time, and I think that's what helped me. I passed him in the last fifty meters, but our times were just a couple seconds apart, which is actually pretty amazing considering how spaced out everyone else was. I got 5:28, which is a 22 second PR from the trial I ran alone two weeks ago. 

Today I did a trail run, something I haven't done for a while and need to do more often. I ran the Bonneville Shoreline trail and then took a road to the green canyon trail head and turned around. This was at 22 minutes and the total was 45 including going back up the switchbacks one more time after I was done, so I ran the return trip significantly faster on the way back. I forget how steep some of those hills are. I'd have to say the low point of the run was just before I hit the turn around point, since I was planning on turning at 30 but changed my mind. the best part was probably the middle section of the trail on my way back.