The Renegade

Another good starter to the week. Ran the alot of that long run loop I do when I have to do it in town, on the canal trail, through cliffside, and back through river heights.It was fast, just nice and relaxed 7:40 average pace. I was with Jack most of the time. I got the strava CR for Water Lab climb, and I wasn't even pushing it that much. Jack was having kind of a tough time, apparently he pulled an all-nighter last week. I felt really smooth and I still had a lot of energy when we got back, so I towed Jack through a couple 200s, both 29s or 30s for me, Jack ran like 33. I felt super smooth, pretended I was Nick Symmonds. Like I said, good run to start off the week. I'm planning on going 50 again before I move up 5 for next week.

Pretty good run today. I ran Logan Canyon with Isaac. He's still trying to come back from his ankle problems, said it was still bothering him, but it started to get better the further we got into the run. I told to just keep cross training. So glad I haven't had to resort to that yet. I felt decent, definetley not tired. We averaged 7:15, but that was from some fast miles on the way back. Miles 6 and 7 were a 6:23 and a 6:26. I finished off by running up the Bonneville Switchbacks and running out until I hit a mile on the golf course canal trail. Tried to attempt a CR on the switchbacks but I stopped too soon at the top. Probably would've gotten it if I had kept going another few yards. My foot felt worse after that coming back down. Didn't hurt though.

Tempo today. Same workout as last Wednesday (3 miles + break + 1 mile) but this time it went even better. We def didn't have as much of a pack this time, not even as many guys going 3. So I ran the whole thing alone rather than having Strand and Paul next to me the whole time (Paul is feeling problems in his knee). Felt great the whole time. Here's the splits: 6:33, 6:18, 6:04, (5:48 after the break). 3 mile time was 18:57, so I was pretty happy about that because during track I was running high 19s for tempos, on a flatter course. If I havn't mentioned this before I love this course for tempos, the dowhills let you go a lot faster and the uphills don't feel that noticeable. That's right it actually ends slightly higher up than where it starts (half a block up) and it feels like there's more dowhill than uphill. I think all those trails have benefitted me. SO the 5:48 was a bit quick; I broke my areobic threshold and started feeling the lactic acid big time with a quarter left, but thats okay. Good to get use to running at least that pace since my 5K race pace will be faster than that this season. I can blame it on Coach Strand if I want but I'm glad we went that fast. I felt good before then. 2 mile cooldown and then some strides. Good day! I even did a substantial amount of lifting after.

Solo trail run up Prov. I've actually never ran there before so I didn't know what to expect but it was pretty cool. After the first 2-3 miles it opened up and it looked like a rock quarry with these huge rock piles (prob limestone) on the sides, and really steep wider road.After I hit the three mile mark I really took my time and didn't worry about pace (which is okay because it was recovery , I actually spent a lot of time taking pictures and videos. Once the road ends it's this super rocky trail that looks like a dried up riverbed. Probably went like 15 minute pace at that part. So after a bunch of exploring up there I finally decided to head back and I almost missed the spot where I parked my bike. Average 9:08.

Easy run on the river trail with Keith and Austin. It was nice to recover foreal.

Jardine trail today. Great run I did it last summer once too. Ran up with Todd (and Keith for a little), saw the tree, did the loop then ran back down. Average was in the 10s on the way up but we were going pretty chill. On the way back down I was in the 6s and even ran a 6 minute mile. I was blazing down the trail I'm surprised I didn't get hurt. After that I added on another mile on the Bonneville switchbacks and the original canal trail. That's 51 for the week.