The Renegade

Pretty good workout today. It's Labor Day so no school, and we didn't hold practice so I had to workout on my own. Warmed up two miles to the river trail, and did a four mile tempo, with some good music blasting in my ears, and that definitely helped. Ran 6:33, 6:30, 6:16, 6:18, so I'm happy with that. Had the heart thing happen at 3.5, I'll admit, and I had to stop and recover, but then I ran the next half mile strong, and I really don't know what would've been more beneficial, but I wanted to finish fast and not fatigued. So yeah that was great. Cooled down 2 miles after and then did some strides (on the road) by my house. 

River trail pre-meet today, super relaxed with the guys. Didn't go under 8 minute pace once. Feeling fresh for Pre-Region!

First a mile warmup. So, I am definitely satisfied with this race seeing that my heart didn't fail like on Friday! That was the hilliest course as far as the amount of up and down there is that I have ever ran. It was insane. There were two regions here, ours, and the one with Park City, Stansbury, Grantsville, and Tooele. I think our team took second to Stansbury, so that was cool. Austin beat me by quite a bit. That kid is a freak, I can't believe it's his first season ever. Jack unfortunately had a charliehorse at the 2 mile mark and didn't finish, so that was too bad. The start goes for about 200m and then you have to run through a beach volleyball court, which is okay, Bob Firman has 200m of that so its good practice. For the entire first mile, we had a pack of SIX Logan guys running together, with Jack a ways up ahead. That was awesome, we planned to, and I think it worked out. Well probably try that for every meet. Austi. Got away from me with about 800 left, and then I slowly reeled in Ben Lomonds top runner, Nate, and I caught him on the last big hill, but then about 20 seconds later he blew past me and three other guys on the straight. I shoulda waited but whatev. Great race! Strata shortened the distance it said 2.85 on my watch with 6:01 average but the time is still the same. I think because I started more conservatively is the reason why I didn't blow up, I'll just have to remember that. I think once we come back here in 5 weeks, everyone on the team can run low 17s at slowest, and we'll have a team set for a great day at state! 2 mile cooldown, and then two more miles in town, which didn't feel too good after a animal style burger and fries from in-n-out

Addition: GAP says it would've been ~16:30 if the course was flat

I missed practice to go to the doctor's office and get a heart monitor put on, then I got dropped off by my wonderful mother at First Dam to go on a recovery run up Logan Canyon. I felt like crap going up, but then after turning arouund I was able to produce a couple 6:30's, so pretty good run. The monitor was annoying as heck, and started falling off because of all my sweat. 7:37 average. Did a good job at loosening up the legs. 

Fartlek Friday. I went to practice thinking we were doing a regular 4 mile threshold. Instead, we did a long endurance fartlek that we've done before, it really is one of the best highly aerobic workouts. It was by time, with 1-2-3-4-5-4-3-2-1, and equal rests after each hard segment. The first time I tried this it was a harder version with two five minute segments so this was a little easier. We started at Merlin Olsen and got all the way up to the trail head by the highway in Logan Canyon. Paul stayed with me the entire time with not too much extra effort, and Keith started to straggle behind. It wasn't too hot outside, so that was nice, partly because we had a half day. Only started to struggle a little over halfway back. The whole run, counting warmup and coold down was 7:10 average for ten miles so I'm happy with that.  

I took the ACT this morning so I missed the team breakfast run. Ran the deer fence and Providence canyon as an evening run. Started off feeling okay, the I hit the real vert after mile 3, and that made me feel like crap. Providence has like 200+ feet of elevation gain per mile, so I was running at like 10 minute pace. Then on the way down I felt good. I had music the whole time to keep me motivated. Ran all the way down and back through the Deer Fence non-stop. Usually in the past I've taken breaks at some point on the stretch of trail, but this just shows that I'm alot stornger aerobically than I was then. Closed with some 7 flats, so I'm happy with that. Great long run.