The Renegade

7x800 w/ 3 min active rec. + 400 tag
Pretty good, I can't say I've had a bad workout or even a bad run for the entire last month. Warmed up half a mile, then did drills. Started pretty soon after. MUCH better weather than last Monday for the Ks. (50 deg). Cut my time down on nearly every one:

2:53.3, 2:51.2, 2:46.8, 2:43.3, 2:43.9, 2:39.2, 2:32.6

2:44.3 avg. //// (5:30 /mi)

I made sure to keep em pretty conservative in the first half, and they didn't really start to hurt until the fifth one, and by then it was nearly over! It was a 400 jog in the 3 minute recovery. It was nice to do it at my 2 mile pace according to a week ago (although I couldv't gone harder). I decided to do a 400m tag for a little mental toughness, and since Jack was doing an extra 800, I jumped in it with him and helped him out, I expected him to go with me but I think he was confused so I pulled way ahead of him and ran 65.8, so not blazing for being on a track, but the first 200 was pretty slow. Cooled down three lap, hip drills, lifting :)

Ran up to Providence Elementary to meet up with Spencer and Hayden for a run. It was a four mile loop that they loke to do because of all the hills that there are. It went upl Center St. until it naturally went off to the right and started going downhill, than back down to the valley and up Death (Eck) Hill, then we looped back down and halfway up Death Hill then to the right and headed back to he start. Good run, it was nice to run with someone on an easy day. Luckily I got a ride home so I didn't have to run nine miles. Mile reps tomorrow on yet another hilly course.

4xMile @ Denzil Stewart. Good workout with Jack, it was pretty tough but good for Mt. SAC. We had 7 minutes of rest in between so quite a bit. Here's the times (actual splits -> GAP -> elevation change)

1) 6:32 -> 5:46 -> +89ft

2) 5:48 -> 5:48 -> -90ft

3) 6:19 -> 5:34 -> +91ft

4) 5:36 -> 5:38 -> -98ft

 Reps 1 and 3 were super uphill and vice versa as you can see It was a point to point course. We started by doing the quarter mile flat loop on the sidewalk in the park, then goin up the huge 200m hill on the side trail, came out in a residential area, it was flat for about 200m, then took a right turn down hill, then a sharp 180 degree left at the bottom, then about 300-400m of flat on the road, then up a pretty big hill, then it finished flat for about 100m. For the alterating reps we did that backwards, and even though they were a net downhill, they were hard too because we still had to run up one big hill. Glad to be getting stronger and stronger on the hills. Now I'm off to North-Eastern Idaho, so yeah, that'll be freezing for my runs. But the rest of the week shouldn't be too intense, I'll just do a 3-4 mile threshold on Friday. 

Easy run in ID. Found some new roads, saw a moose, almost got lost, it was fun!

I wasn't really feeling running today, but I decided I should do my workout. I was planning on doing a longer fartlek, but the weather was too unpredictable, couldn't decided what to wear to be comfortable, so I just did a three mile tempo after my warmup, average 6:28. First mile was 6:24 cuz it was ever so slightly downhill and with tailwind, miles two and three were both 6:30s, they were rough, the pace for the last mile was only as fast as it was because I pushed it in the last half mile I know I'm fitter than that, seeing I ran 6:19 for 6 miles less than a week ago, its just a combination of a bad nights sleep, not feeling good, and bad conditions up here in Tetonia, Idaho.

If I said I wasn't feeling running yesterday, I reaaallly meant it today, so I took the day off. I honestly think it'll be better to have two days to recharge the week before the big dance (race) so I don't get burnt out or anything. I've had a not to easy day on tuesday sandwiched by two really tough workouts in the beginning of the week, followed by a semi-easy day, and then a day that I just felt dead.