The Renegade

Awsome run to start off the week. ran a nine mile loop that went up to Lundstrum's canal trail and back through the usual canal to the school, Good route really. My ankle was feeling a lot better, I guess I forgot to mention that my ankle felt good on saturday too, but I think that ailmetn is pretty much gone. &:32 avg. It was a nice overcast morning. Got back and the whole team was gone except my bro.. oops. He was fine with it though. 

Deer Fence today :) Happy I came because I've been a little discouraged since last time I ran it in June since it was wet, overgrown and I was feeling crappy. But this time it was great. I think it's the fastest I've ever done it, except for maybe 1 run in September last year with Mark, Keith and Vickie. We finished that pretty fast. But yeah 7:35 avg. it was like mid morning so not to hot but enough that I had an excuse to drop my shirt. So that's two good days so far heck ya. I felt pretty powerful going up some of those little hills, and the big ones, and I had to because I needed to close fast to make up for the slow opening miles. 

GREAT WORKOUT. Two weeks ago I attempted a four mile tempo (with a break between 3 and 4) and it went terribly. This is the opposite. We warmed up to Ryan's and did the tempo on the roads in Providence and River Heights (coach called it "River-Prov" on his STRAVA). So here are the splits: 6:36, 6:30, 6:10, 6:05 (last one after a rest) Woooh! I felt quite descent, almost great. Now I know that I'm at least at the fitness I was at during the 2014 XC season. And Paul actually ran the whole thing with me while the other guys started to string out. He's going to have improved a TON. Last year he didn't even break 22. This year he'll start in the low 18's at our course. So good for him. The course had some up and down, but it was gradual. The tag was an out and back where we started, so it ended uphill for the second half. I felt great. Didn't even have my flats lol. 4.5 mile cooldown after swinging onto the canal trail and back to the school and felt descent. Then I did some strides but wasn't able to do them that fast. 

Ran Green Canyon with Paul. I felt fitter than last time I ran this going up the constant climb that is this particular trail. Average was like 9:15 when we got to the turn around, so I pushed a lot going down actually. Last three miles were 7:17, 6:36, 6:12. I felt descent so that's why I didn I geuss. Dang I wish I Mark to do these runs with so we could pick it up at the end like he always did. *Sniff* (have a fun two years in Argentina bro) Avg. 8:01. I felt the ankle thing coming back so I guess I'll have to do some more calf raises. Rode my bike home on the Bonneville trail that was fun. 

So I was originally planning to go run the local 5K today (not hard at all) but I overslept so instead I chose to ride my bike to Logan Canyon and do my easy run there. Went well. Didn't run into any heart rate issues (guess I haven't talked about that) but my stride was still a little off from the calf problem. It's never brought me any pain so I guess as long as it doesn't linger too long than I'll be okay. Averaged 7:32. Closed with a 6:21. Tomorrow I going on a big trail run down in the South end of the valley so hopefully that goes well. it's on probably my favorite road in the valley, same road they do Ragnar on. 

AM: 10 miles on Avon Pass today with Johnny (and Mr. Strand, but he ran pretty hard). Great run. I might've said earlier in the summer that I love this road a lot. We started and I actually felt really good, probably smart hydration and rest. Johnny stopped at. 4.3 and waited for me to get back. That 5th mile really wasn't that steep but I was getting tired. Turned around and it felt a lot steeper than it looked because I just floated through 6:40 pace before I got to Johnny again. We ran down pretty fast and I made it a progression run basically. Probably 6:25 avg on the descent which made it a 7:05 avg, so I was pretty happy with that, but we were pushing it a lot by the end of the last mile. My leg felt a little weird but I could tell it was getting better.

PM: (Alright I'll admit, this was Sunday morning but on the rare occasion that I do a Sunday run I count Sunday as the last day of the week) I was going to run two miles last night but I fell asleep super early and missed it. Felt pretty relaxed, just getting in two more miles to make it over 50.