The Renegade

Workout this morning was 4x200, 2x400, 1x800, 2x400, 4x200. Just a little speed to get ready for my 3200 on Thursday. Only workout of the week because I also have a 10K on Saturday. Each set was continuous equal jogs with 3, 4, and 5 min standing rest after the 200s, 400s, and 800 respectively (so sets are continuous but I stoppd between sets). Spiked up for the last 200s but felt a burning pinpointed pain in my right foot so I had to change back into the Streaks. So it was more like 8 minutes rest before those ones. Here's the times: 

35, 33, 33, 32 / 66, 74 / 2:38 / 70, 71 / 29, 32, 31, 29

Kind of relaxed on the first 200s, took the first 400 way too hard, then tried to run 70 on the next one but relaxed too much. The 800 felt pretty controlled and was the easiest set, the next 400s went well, and I tried to take it pretty hard on the last 200s and even had a tailwind. Yeah, my fast-twitch muscles have been neglected lol. 3 laps warmup 1 lap cooldown (because of time). It was dark for the first half (which wasn't a problem) and then got lighter. Overcast, sprinkling, 52 degrees so perfect weather really. And shoutout to the high school kids because no one said run forrest run.

8 miles "easy" in the AM. Was meaning to get up at 6 and run 10 easy but woke up at 6:40 just like yesterday, so instead I had to run 8 relatively fast. My miles got faster each time haha, I wasn't really trying to do that I was just in a hurry. Average pace was 6:43 starting with a 7:35 and ending with a 6:05. My form felt pretty solid too. Ran from my house to the end of the canal trail then turned around for an out and back. Maybe it would be better to not cross main street if I was trying to get done quick lol. I saw two USU guys on the trail, Spencer and Alan I think. Took me like 5 minutes to get across tenth west a block away from my house (no light). Great weather again, around 50 degrees. I'll be doing a lot more runs in the morning from now on without doubling because I got a job at the Old Grist Mill sandwich place (we'll see if I end up staying). It'll be tough getting up to run 8+ miles in the dark but hopefully I'll just get used to it. 

6ish miles at an easy pace in the morning. Was supposed to be 8 but woke up at 6:50 so I only ran 6. I started out west on the back road then headed south and made my way to Trappers Park then through the Icon trail and back on 10th West.  Didn't feel super awesome. 7:07 ap. Just watched the free FloTrack episode of Nike Oregon Project: The Program, the one about Mo and Galen in the London 10K, it got me pumped for tomorrow!

AM: Easy shakeout on the usual 3 mile route (Willow Park). Made sure to take it suuuper easy and it felt really good to relax. 7:45 ap. Hard to believe I used to run at that pace all the time! Super pumped for the race tonight!

PM: Fun stuff at the Postal 2. I got there at about 7 and did a 2 mile warmup, half with Bear River and half with Ridgeline. Hayden was there to rabbit too so that was cool. The girls raced and then pretty soon it was out turn. I started on the outside of the waterfall by choice. I stuck with the lead pack for most of the first lap then started getting passed. First mile went by really fast it seemed. I think it was 5:16 for me give or take a couple seconds. I tried to make sure and keep pushin it but I probably slowed down in the 5th and 6th laps. This is where is started to hurt of course. With 400 to go I turned it up and I passed like 5 or 6 dudes mostly from Ridgeline in the last 300, it was really fun haha. But one of them came back and nipped me at the line for 4th. Honestly I was flying by those guys so easily I second geussed myself and thought maybe I was pulling a Lopez Lomong ( https://www.youtube.com/watch?v=eTxsYV8DHu0 ) Final time 10:31 which means I ran like perfectly even mile splits, that's something I'm proud of for sure. Thought maybe I could win it before it started (even though they wouldn't let me break the tape cuz I'm not in high school haha) but that's okay. Winning time was 10:17 so I wasn't too far behind that. If I spent all summer training for a two mile I probably could be close to 10 flat shape but that's not my focus, and this was still a five second PR heck yeah. Wonder what I could do in the 1600, hopefully sub-4:40... 2 mile cooldown on the turf.

AM: 3 easy miles around Lundstrom to loosen up from last night. They felt really nice and it was great weather. Planning on running the 10k course tonight with Ben.Smith. 7:25 ap. 

PM: Met Ben at the start line, he had forgotten his shoes and he biked there so we made a trip back to his house to get his running shoes haha. Then we started and had a good run, took it easy, and it started raining which I loved running in, unlike some people I guess. 7:11 ap.