AM: Workout Day. Did a warmup to the Planet Walk then ran tinman tempo pace for 3 miles. Ran 3/4 mile on trail and then turned around and went back (2-reps). I went 6:27, 6:27, 6:30. It is kind of hard doing a tempo on that trail as there are too many sharp turns on bridges and all the stopping and turning around. After the tempo, I ran easy over to Logan High and started a VO2 Max ladder. 200,400,800,1200,800,400,200. I wanted the 200's and 400's hard with the 800's and 1200 at about 5:30 pace. The recovery was 200m (100 walk, 100 jog).
I went 35,74,2:48,4:12,2:49,72,32
Paul showed up in time to join me for my last 400 and 200. He helped push me when I was hurting. He also joined me for my easy pace back home. In-all a decent workout for how tired I have felt lately.
Total time: 1:13:31 (10.1 miles) (7:17 ave) Ave Hr: 159
PM: I am in the Young Mens Presidency in my ward and a optional requirement for the Duty to God award is to run 3 miles in under 30 mins (14-15 year olds). So today was the day. We ran on the Planet Walk from the start to the half mile marker and back 3 times. We didn't have too many show up to try but those that did ran pretty good. The fastest was 22:30 and the slowest was around 40 mins. I ran with the fast group for a half mile then waited for the last guy to hit the turn-around then ran hard to catch up with the leaders again. I caught them around the mile mark and ran the rest with them. After they finished, I ran the last mile with the slowest guy to help him along (13 min pace). In all, I got in 4.1 miles, most at easy or very easy pace. The fastest boy is going to join the Logan Cross Country team as he shows great potential (running 22:30 with no training whatsoever). | 