The Renegade

Not such a good workout today, but that's on me. Mile and a half warmup on the track and around the school. Then our workout was 4x1000m w/ 2 min rest in between. We also had to jog 200 in the rest. My set time was 3:45, so the same pace I was doing for the 800s last Thursday. Keith had the same pace set, but I'm pretty sure he actually hit that pace at least once. Here it was layers out:

#1: 3:51, 2:00 rest - On this one I stayed with Keith the whole time. It didn't feel that sucky, but I could ready tell it wasn't my day. 

#2: 3:52, 2:07 rest - We were slow in the first 100 of this one, and Keith sped up and lost after that. After that one it started to get hard.

#3: 4:09, 2:11 rest - For this one I figured out I was going at a high 20s 5K pace, and I know that I could at least run a sub-20 right now (and regaining ground fast). I just wasn't feeling it. This was were my form broke. I was just focusing on finishing the workout at this point. I felt super weak.

#4: 3:55, END - This wasn't as bad as the last (as are all final repeats). Enough said.

My problem was dehydration and too many Christmas sweets over the weekend.  Got a ton of sleep last night so that's definetley not it. After the workout I felt light-headed and stumbly. During it I was getting some hard core side-aches. Mile cool down on the track and then 4x40m flys. Those felt okay. Then inside for some hip-drills, weights, and core. In the weight in did 2 sets of bench with 15 on each side, squats w/ 25 in each side, and cleans with 10 on the sides. They were all pretty easy. For the core we just did some crunches and planks. Productive day. Just wish I was more physically prepared for it.

(Run was actually 6.3 but I rounded it down for organisations sake) 

Amazing and peaceful morning run! It snowed enough last night to blanket the valley in white, so it was beautiful running through Logan with most of it untouched. I hit all the best places to see like that. (Center St., Downtown, the temple, Old Maine, Canyon Rd.) That pretty much mapped out my run for you. I felt pretty good too, and my average pace was a 7:50, so I'm seeing some improvement there. I just told myself at the end that if it was sub-8 than I would be happy for today. Temp was in the twenties, so not optimal for running, but I stayed toasty (except for my fingers.) Another 2 mile T run tomorrow. I hope I can be closer to a 12:40 for it.

Another 9 AM workout today. It was just me and Keith just like Monday. We warned up to my house and then did the 2 mile tempo. Keith stayed in front of me the whole time, more in mile 1, and then I stayed sort of behind him the rest of the time until until he kind of pulled away with 300 to go. Finished in 12:55 about 3 seconds behind Keith. So it's good that I've at least been consistent for the first 3 tempos so far. We then cooked down back ( I felt pretty tight) and ran a couple more laps on the track. Keith sat out. Then we did 4x100m strides. They kind of sucked. Keith left and we went in and did hips, weights, core, and stretches. Apparently I've caught onto the power-clean pretty fast, and I guess that's the most important one for the 800, so that's good. Good day of training. I'll running in Idaho for maybe the next week and a half, so I hope it doesn't snow too much.

30 min. easy today. It was really 3.85 but I rounded up. My pace was pretty slow. It was an out and back on a straight dirt road covered in packed snow. On the way out I had a tailwind, and so coming back I head wind, so that slowed me down. I'd rate this run oust okay, but it's Christmas so I'm glad I even got out today.