The Renegade

AM: Ran with the team, took a route in River Heights 7:16 avg. Got back to the track and I did 4x150 on a 2 minute cycle. Splits were 20.8, 21.1, 21.1, 20.8. Felt good.

PM: 3.3 miles in the heat. 7:17 avg.

Today was just helping pace some guys in their time trial turned into alot more. Logan's two mile time trial, this time at Willow Park for some reason. First mile it was me Paul and Kalin for 5:46. We dropped Paul at about 1.25, and then with a half mile left I took off (as planned) and tried to close pretty hard. Time was 11:36, felt insanely easy. So after maybe ten minutes I did another 2 mile rep, this time in my trainers and I hit 11:59, felt pretty good. Then since I parked at Willow Park I drove to the track to cooldown and pickup my brother. Ran two barefoot turf laps and I felt to good, so I decided to do another mile like that. Ran a mile and still felt good so kept going. Ended up with 2 miles at 5:10 pace is what my watch said. I think it was off tho cuz that would be over 20 seconds faster than my 3200 PR, and I actually put in effort to get that. Either way it was faster than the first two. Still felt like I could go at least another mile at that same pace, but called it good.

I don't get why I can feel that good after already doing 4 miles of faster running, good enough to run an all-time 5K PR easily if I chose to keep going. That's probably the best I've ever felt at the end of a workout, it was effortless really. Kind of frustrating but I hope I can tap into that someday when it counts.

Easy run with Logan on the river trail. Nothing special here really. 7:14 ap.

Helped the team out with their threshold up in River Heights and Providence. After little bit of warming up I ran with the 3 milers to make sure they took the right turns, and timed them at the finish. At one point I went back to give directions to the girls doing it, and then I ran pretty hard to catch up with the guy in front again, but luckily he wasn't going very fast. After that I ran part of their bonus mile with them, then added on in the nature park after the team had left. Good day of some medium paced running. 6:50 ap.but the three miler was more like 6:30 pace, which didn't feel hard. I remember when that was hard about a year ago. 

I hit up the crimson trail in the hot afternoon. I've never run it but now I can say I have. Kind of sketchy though. After I picked up my brother from practice I did a 3 miles on the back road loop. 6:57 ap.

Was planning on doing a big fun long run somewhere in Logan Canyon, but I had time restraints so I did a small fun short run somewhere in Logan Canyon, specifically Card Canyon, which branches off. The trailhead is 1.5 miles up a dirt road but I didn't trust my aveo so I started from the highway. Got up to the trailhead and the trail had it's own feel, it felt very secluded and it closed in tightly between ridges, super cool. Kind of overgrown but still cool. I was sad I couldn't go all the way up it.