The Renegade

800 warmup, then then Ks. It was SUPER cold and windy and miserable. Wind was blowing south, so we started where we usually do so we had more tailwind. It was 400m jog in a 3 min recovery. Tbh I only jogged 400 twice, the rest of the times I only did 200. Times were:

3:37, 3:32, 3:29, 3:29, 3:29, 3:22 
3:29.6 avg. ------ 5:37 /mile

So pretty good workout, that's the best I've averaged for Ks like ever, my record used to be 3:37 avg. It's not often that I get faster or neutral every rep. On the last one I kinda took it at the same effort and coming through 200 left coach told me I was slow so I kicked it in pretty hard, and I flew down the home stretch, and I was amazed and then I remembered I had 20mph winds on my back haha. 2x200, probably the same effort (28.0 with tailwind, 34 with headwind) Cooled down a mile on a treadmill, and got in a good lift, more than usual. Also I really like the shoes.

Nice run with Coach Strand, did a loop through the nature park, cliffside and then back onthe canal trail and by the temple. Felt basically effortless, even the big hills felt good. Did a tiny bit of exploring under cliffside. We got back and did 4x100m. I've decided I'm going to raise my mileage period until after footlocker, and even after that I'll try and make sure I dont go over 50 until June, just to make sure I don't get injured. There, no pressure on me to get it up to a certain point fast at all. 

Trail run/workout today on the deer fence. Coach Strand dropped me and  two of the girls off at the dead bottom of the trail in Hyrum, and had us run to Providence, which takes some climbing. It was super windy in my face, and there where dead weeds on both sides that were scraping my legs. I got to the super steep climb from Millville to Prov, and Coach wanted me to take it hard up this part, so I did, and on this hill hard for me meant 9:30 average pace, so yeah I did go pretty hard, and I got a Strava CR for it! Continued the hard running until two miles was up (of hard running) and it took me a little over a half mile up Providence Canyon, which was really good training. Turned around and took it super hard back down since it's a dirt road not concrete and I need to practice running hard downhill too. Did a couple more hard runs and I was done. Good day, the sun was finaly out!

Cold, rainy run after school in Providence and River Heights. Felt decent, ended up averaging like 7:23 pace. Did a couple of strides after. 

Haha I slept in till 2:00 today, and didn't run until around 5 when the sun was just going down, so it was pretty cold. Ran three easy miles near home and then a few strides on the road in my flats, I still wish they were a bit smaller.

Great race! My only goal really was that I would be happy as long as I got a sub-40, and I didn't think I would get that after those sloooow 2nd and 3rd miles, but I ended up using the down hill to my advantage. It was pretty cold, but warm enough that I could wear my XC singlet with arm warmers, and tights of course. I was running with Trey Briggs from MC for the first little then he pulled away from me, and I spent the entire last 2 miles which were downhill trying to catch him, and I made up a lot of ground, but not enough because he beat me by a couple seconds. That's fine though, he beat me by a lot more than that last week at the 2-mile. Beat Ethan on the Strava segments for the downhill miles from his race last year, guess it's nice having somebody to chase! Great race for my first 10K. I wish I had not put the uphill on such a pedestal, because it didn't go for as long as I thought it would and I feel like I could've pushed it harder there. Oh well, I know I'll be back at the this race wether it's next year or a few years down the line. Great job to everyone that ran today! And talk about NCAA Nationals! Freaking Syracuse upsetting the Buffs! Crazy! I didn't get to watch it live tho because it was at the same time as the race :/. Lemme go check those results more, still don't know if Chez won or not. Here's my splits with elevation:

1- 6:13  (-43 ft)

2- 7:04  (144 ft)

3- 6:56  (155 ft)

4- 6:32   (30 ft)

5- 5:38  (-175 ft)

6- 5:42  (-110 ft)

.2-5:23   (17 ft)