C Mantz Running

    Caught Coach bearly before the XC team started to run.  He had me do a sprint workout to get the legs ready to go fast. It was 200, 300, 200, 200, 300, 400, 300, 200, 200, 200 at 800 pace or faster, with equal distance recovery.  Alex was nice enough to help me out with this workout, so that was nice.  We were always a 27 or 28 on the 200s, and 42s and a 43 on the 300s, and a 56.3 on the 400.  I felt great on most of these. The last few were hard, and my last 100 meters on the 400 was really slow, which got me mad because I definately could've ran a 55 today and PR'ed.  Oh well.  Some of our rest was extended because a bunch of friends came up to see what we were doing. Cool down after, then 4 more miles when I got home, which felt amazing! 

    10 easy miles.  I wanted to keep going, but thought it would be best to turn around and save my energy for my next speed workout.

     5 miles today with the team. Easy.  Last real workout tomorrow, then some short ones to get ready to race again.

     A very motivating track workout today. It was 100m sprint, then 200m at 31(about mile pace), then 200m at 33-34(2 mile pace) and then a 200m sprint. Goal was to hit splits and be ready for paces, but I wasn't too great at that.  Warmed up about 2 miles, then started the first one.  42 at 300m, so it was a little fast. After that I ran a 34 for the next 200 and finished in a 28.  1:44, sub-4 pace so that was good.  The second one didn't feel as good, but I messed it up by pushing the second 200 too hard.  42 at 300, 32 for next 200, and a 29 for the finish. Still good, but not ideal.  After I split the last one into sections because I wasn't feeling the greatest.  200 sprint, 200 jog(not timed), 200 mile pace, 200 jog, 200 2 mile pace, 200 jog, and 200 sprint.  My times were 27, 29, 32, and 26.  Good cool down after.

     5 easy miles with the team today.  No one really wanted to go that fast, even the girls were going easy and passed us, so finally people sped it up a little.  Tempo tomorrow.

     It was over 8, but I'm not sure by how much.  1.5 mile warm up, then 5k at a little faster than tempo.  I didn't feel that great from the get go.  4th lap was my slowest, and then I consistently ran 1:14s after that.  15:09 was the final time.  1600m splits: 4:49, 4:55, 4:50ish, then a good finish.  Cooled down, then did 2 easy miles when I got home.

     Ran with the team, then afterward we did strides and I went up to the track and did 2X200s to try out some new shoes.  Alex ran with me and we were 26.3 and 27.1, so it went pretty good.  We tried to hold back on the second onem but then with 30 meters left Alex had a few meters on me, so I tried to pass him.

     Ran some more later.

    Warmed up, then started the workout, 2X800m(First 200m at mile pace, next 400m at 2 mile pace, next 200m all out).  My first 200m was slow(31.5), but during it my calf started to feel an unnatural pull.  I ran the next 400m pretty relaxed, but way too fast(64.5), and finished in a 29 for the final 200m.  My calf didn't feel great, so I decided to just leave it at one rep.  Cool down after.

      5.8 miles with the team. Alex and I ran together for most of it. 

     Flight got canceled. We ended up being stuck in the airport for a while, then we left to a track in Salt Lake and I ran 4.5 miles there.  I felt good the longer I was out.  Got to our hotel at 2 in the morning.

    Ran with a bunch of the guys.  We ran on the track for a mile, then ran around the island and saw  prison(I think. . ) close to the stadium, so that was pretty sketchy.  Ready to run fast.  If I get a 4:05, I'll be happy about the race. Hopefully I can go faster though.

     Crazy Race, and great opportunity.  We left 4 AM on Thursday to get to the airport to learn that our flight had been canceled.  We ended up being at the airport for a long time, and had to keep switching flights in order to get to New York ASAP.  We got there at 1:30 AM Thursday night/Friday morning, but were able to ride in a cab with Prince Mumba, an 800m olympian from Zambia (by the way, don't take the  black cab, they charge twice the rate). After all that crazy stuff we were able to relax and check out the track on Friday.  On Saturday, we got to the meet and were treated just like the professionals. We were in the same tents as them, and could get massages, water, or anything we needed.  Tons of Pros were just everywhere, like Mary Cain, David Rudisha, and everyone else that ran in the meet.

     Warmed up with Garrett, Matt, and Wes, but needed to stop for a bathroom break, so Garrett and Matt kept going.  Got our warm up in and brought everything to the bull pen. I wasn't as focused as I should've been, but was so physically ready I didn't think it mattered.  We were brought under the bleachers, given our stickers and all, it was just an awesome experience.  We saw the girls race and then lined up.

       When the gun went off it was weird because it was an electronic gun, so I didn't see smoke or anything and I thought that was weird.  I tried to get out well, but I'm not that great with running in the pack, so I dropped back and got in lane two pretty quick.  I ran well the first lap, felt great, not really like any race.  My mind wasn't too in it, it was just weird.  I slowly passed people.  At the start of the second lap I tried to jump in lane one, but was pushed a little in the back because I slowed down. After Cerake came around me and pushed me in a little, but then passed me throwing a pretty hard elbow.  I thought it was my fault at the time, but now looking back at it, I just should've not worried about it, so I let him pass me.  At 650 I got out into lane 2 to let Garrett O'toole go around the pack, but he stopped trying after he bumped me a little, so I ran in lane 2 for nothing.  I made a move here to keep up the pace. I was around 2:02 at 2 laps.  Perfect.  Third lap is when things started to go downhill.  Garrett Corcoran passed me about 950 in, and I just let him, but I tried to stay up with him.  It reminded me of Arcadia.  I slowly just let people pass me. With 500m left, people would cut in front of me, so I would slow down because I'm really cautious, so another person would.  I need to work on sticking with people.  With a lap to go I was at 3:03-04, so perfect too.  I thought I would easily finish in a sub-60 with this field, but this thought it was killed me.  I stopped putting so much effort into it.  I just expected it to happen. With 100m to go I started passing Cerake, but he barely held on and beat me. 

     After I didn't feel that great in my stomache.  I may have overhydrated and ended up throwing up some water and orange juice.  I tried to keep up with everyone on the cool down, but it hurt.  My muscles didn't hurt much, but my stomache hurt and my mentallity was dead.  We watched some pro races after, then I ran a little more. Later that night I tried to go for a jog to shakeout some soreness, but my joints and tendons hurt a lot, so I just bagged it after a third of a mile. 

      Analysis:I feel I ran this race great(for me) for the first 900 meters.  After that I started to make a few wrong decisions, and should've started to push more.  Also, I mentally prepared myself for the first 1000 meters, but told myself I could kick hard the last 600m without thinking how hard it regularly hurts.  I also think I should'nt have passed on most of the turns, and instead just tucked in once I was in a good spot.  Next week is Brooks, so maybe I can race smarter and do better. Plus, it's more of my event the the mile is.

    Ran 5 with the team, then 4 when I got home.  I felt really good.  sub-6 pace felt easy at some parts, but then I would realize today is supposed to be easy, so I'd slow it down.

    Warm up, then 5K track tempo. I love these, because they usually boost my confidence and are easier than a tempo on the road(which I probably needed a lot more.  Will get one in after this week).  The goal was to hold a 5:00 pace until the last lap and try and get a good sprint in. I was very inconsistent on my pacing.  My first mile had splits of 1:09, 1:17, 1:12, 1:16. After that I became 1:14-1:15.  Last lap was about a 1:07, so slower than I wanted, but still decent. Overall time was 15:19.9.  More sore after than I thought I'd be, but I can't change that now.  Time to just relax and get ready for the 2 mile.

    Was feeling pretty sore, so cut the workout in half.  I've been doing this a lot more lately because coach said if anything feels too much before the race, don't do it.  The workout was 2X(200m mile pace, 400m tempo, 300m 2 mile pace).  Full recovery.  I got Alex to do it with me.  We both were sore.  We were perfect for the mile pace, fast on the tempo, then a little fast on the 2 mile pace.  After my legs didn't feel that good, so I decided to stop.  Good warm up and cool down.

     5 miles easy I think.

      Pre-meet.  Ran with everyone for a bit, then turned back and saw Nick Symmonds, so the group I was with ran with him for a little bit.  That was pretty cool.  After I did my strides.

      It's been a week since I ran this, and I already forgot a lot, so lets see what I can remember.  I did a shakeout alone for about a mile and a quarter, then warmed up with Stephen Fahy and Noah for 2 miles.  Did my strides, didn't feel the greatest, but still knew I could PR.  The race just went weird though.  First 100m I ran straight into last place, hoping someone would push the pace.  And all of a sudden, the whole pack pretty much stopped. I didn't want to stop, so I just went around everyone into first.  I was 1:08 across the finish line the first time(It was a full two miles instead of 3200m, so this was more like a 1:05), and just slowed down from there.  I wasn't mentally ready to hurt or push it.  I should've been though.  The pace was pretty slow, I think we were 4:29-30 at the mile, then everyone made their moves. I just tried to hold on to the pack. Last lap I was in 5th or 6th and ran around the pack into 3rd and saw I had a good lead on the pack with 100m to go, so I just kinda coasted. Well, of course I got passed.  It was a good race, but not a great race.  It was a great experience though, and it was awesome of Brooks to invite me.  After I cooled down a bunch, ran with everyone, and after the meet ran with the 800m champion for a cool down mile on the track.  He timed it, and it felt quick, but not bad.  We kept up a good conversation the whole time, and didn't stop talking to breathe. After, he told me we ran a 4:44 mile with a 1:08 last 400m.  Why couldn't I have felt that good during the two mile?  Ah, oh well, maybe next time.

   Went up to Island Park to train with Elijha Armstrong and John Dressel at altitude for a week.  7 in the morning, then 3 at night.

     Easy morning run, about 4.5-5 miles.

     PM-Ran a speed workout on the road. The workout was 260m at 5k pace, 100m at 2 mile pace, 260m at 5k pace, 100m at 2 mile pace, then 260m at 5k pace, then a 2 min. break, then 260m at 5k, 100m at 2 mile, 260m at 5k, 100m at 2 mile, then we changed it on the next two reps by having the 260m be 2 mile pace, and 100m to mile race pace.  First one was way too fast, and I think they might(they measured it on a road twice, so maybe it was correct) have measured the distance short, because I don't believe I can hit these times.  It hurt like heck, but I still don't know about the distance.  2:18 for the 980m, then 1:42 on the first 720m, 1:41 on the second 720m and I just ran until I couldn't hit the pace on the last one.  Warm up and cool down to add it up to 5.5 miles. 

     7 easy miles in the morning.

     PM-1 mile warm up, 3 miles progressive tempo(5:38, 5:25ish, 5:07), then half mile cool down. I was going faster on my last mile, but I dropped my shirt, and had to turn around and pick it up. 

     6 miles easy with John.

     Mile warm up, then 4 miles tempo. It was super muddy, and since it was on trails for 2 miles and a mile on dirt road, I was soaked in mud all along my back, arms, and shoes. I slipped on some of the downhill because of how muddy it was.  I got lost with three quarters of a mile to go, so I turned back for a few seconds to have Elijah show me where to go.  Averaged about 5:20 pace, so with the mud it was a good run.  Mile cool down after.

     10 mile long run with John and Elijah(I ran with them on almost every run this week).  John kept pushing the pace, and it was super muddy again.  6:15 average. The extra altitude made it hurt more. I was just trying to catch those two for most of the run, which I did, but not without some extra surges.  It was great to be able to run with these guys this week.

     8 miles. Warmed up a bit with the team, then cut back to the track with a Montana kid (kyreal I think.  I probably spelled it way wrong.) before the workout.  We did 4X400m at 1:03 and 1:04 for the last one(He was usually 1:01-1:03).  Goal was to keep it pretty easy, at about 1:07, but for some reason I just didn't want to slow down during the workout, and since it was pretty easy compared to other workouts, we just ran it without really caring. Cool down after.