C Mantz Running

      Ran 10 miles in Farmington on a trail.  I ran with a Garmin to see how far it was.  It was pretty straight, so the Garmin didn't have room for error, and it was consistent with the mile markers on the parts of the trail that had them.  I averaged 6:20 for the first 6 miles, and then I restarted the Garmin and tried to make sure it was about 7 min. mile pace.  I averaged 6:52 for the next 4 miles.  I was really dehydrated, and drank 8 cups of water in the first hour of being back.  I drank more after that.  

     XC- We did Cedar Ridge up passed the dairy, and then back to Sky View.  Ran easy, and it felt pretty good. 

      AM-5 mile tempo, 1 mile cool down.  The tempo started out slower than usual, but it went better after that.  Splits: 5:09.7(downhill, but slower than usual), 5:49 (uphill, but still slower than usual), 5:25.7(uphill, then downhill.  About the same time I usually run this mile.)  5:25.7 (downhill.  A bit slower than usual), 5:31 (uphill.  It's the first mile backwards, and this is the fastest I've ever ran this mile)  I feel good about this run, and I'm surprisingly pretty sore after. 

     PM- 3 miles easy.   I took a nap in the middle of the day, and then my legs felt great.

      Coach recommended taking some time off to mentally and physically get ready for the season and the hard workouts to come.

      PM- After taking 96 hours off, I thought I could finally get back to running.  I felt great the first mile, but then my stomach just felt terrible.  I had eaten too much salt and fat in the last few hours before the run.  It was going to be easy, so I thought the 6 miles would go well. 

       AM-5 mile tempo run.  Averaged around a 5:21.2 pace. Probably my fastest time on that course.  3.25 miles cool down.  It hurt, but it also felt good to go fast, especially after I was done going up the canyon and started to go down it.  Splits: 5:01.3 (downhill), 5:40.3 (uphill), 5:17.4 (uphill, then downhill.  I felt really good on the uphill for this mile.), 5:10,4 (downhill), 5:36.5 (uphill).  I'm finally getting better at running those uphill miles. 

       PM- 3.1 miles easy.  It felt good. 

      XC- 7.5.  We were going tempo today, but since I went tempo yesterday I decided to just run with Tyson today and see how well I could keep up.  He went out pretty fast before we settled into the pace he needed to hit.  We never saw any of the mile markers, but we went tempo for atleast 3.5 miles. 

     PM- 4.25 easy, sweaty, and hot miles.  I didn't feel too great the first two miles, but my last 2 felt great. 

      AM-12 Long run today.  I ran up the canyon today.  At about mile 3.5 I saw Coach Storrs and ran with him and his training friend.  He turned around about a third of a mile before me, and then I sped up a bit so I could run with him on the way down.  He stopped and was talking to the Preston coach so I caught up after a mile of turning back.  I felt a lot better then I thought I was going to on this run.  Maybe I'll run tonight too.

    PM-Decided not to do the run and instead went on a long hike with my little brother. 

    XC/meet-5.5 We had our meet today to see who is on varsity and what times we have at the start of the season.  Kyler asked if I'd pace him for a 16:45, and I agreed.  We did our first 400 in 1:12, and that was too fast and I think it took a bit too much out of him for the first part.  After that I slowed down to pace him better, but he still looked to be moving at a good pace.  At the mile we were 5:25, and Tyson went from 3 seconds behind to running with me.  We hit the canal for the second time and Kyler fell off pace.  At mile 2 we were 11:00 (5:35 for this mile) and Tyson was starting to slow a little.  I then decided to push the last bit when we hit the canal the third time.  I hit the track for the last time and timed my last 300m.  I ended up being 47 for it, so I'm pretty happy about that.  Tyson was 17:07, so it was a good day for him.  No one really had the race they were hoping for, but it was still good to have a meet to see where we're at before Highland. 

    PM-5 easy miles.  My iPod ran out of battery halfway through.  I didn't feel as fresh as I did this morning. 

      AM- 5 easy miles.  Tried to break in my new spikes I got from Foot Locker. I didn't like them too much, but I didn't like the matumbos at first either.  

      PM- 5 easy miles in the heat.  I wanted to do a work out today, but my left hamstring felt funny when I woke up today.  It hurt a little when I sped up on this run.

       XC- 8X1000m at I pace.  Coach said they might 15 to 20 seconds slow because they were on grass and dirt and had a net uphill.  Coach said they should feel how we do them on the track.  3 min. easy jog recovery.  Splits (approximately): 3:05, 2:57, 2:59, 3:00, 2:59, 3:02, 3:04, 2:59. I waited for 20 seconds on every repeat, and then would try to catch Tyson.  I would catch him usually on the canal.  My quads and calves burned during this workout, but I was able to hit a good time consistently. 

      AM-8 easy miles up the canyon.  I felt great.  It was a bit chilly at first, but at mile 6 it started to warm up.  First XC meet in 1 week. 

      PM-4 easy miles. 

       XC- Today we did a mile warm up, then tempo miles.  3 miles tempo, 3 min. break, 2 miles tempo, 2 minutes break, then 1 mile tempo.  I was tired from yesterday's run, and thought today was going to be an easy tempo intervals, but it wasn't.   I ran my first 3 miles at 5:15 pace, unless you count my small break from having to tie my shoe. Alex was pacing my on his bike because of his injury, and that helped out.  My next two miles were 5:18 pace, and then my last mile I finished in 4:51.  Cool down afterward. 

       A few of us met up with Storrs and went and run up to flat top.  5 miles up.  We gained 4000 feet.  We had to walk a bunch of the way up because of how steep it was at some parts and how many trees and bushes surrounded the trail.  5 miles down back down after.  

     XC-8.5, maybe 9.  We did grass repeats again, but we did sets of a 1200, then an 800.  4 sets.  My first two just hurt.  I could feel my quads were still hurting from Saturday's run.  3 min. recovery in between runs.  After the first two I ran with Tyson and Kyler until the end.  My quads still hurt, just not as badly. 
     PM-4 easy up smithfield canyon.  I've been trying to get used to this hot summer running, but it's still feels too hot.  

     Today was scheduled to be long and easy. I planned on doing 10-12 at first, but my legs have been just too tired from the last week.  It didn't feel that easy, but it was the pace I usually run on my easy days.  

       3.5 easy and then some strides.  My legs still felt pretty tired, but they felt better than yesterday.

        Warmed up about a mile and half.  I psyched myself out a little for this race and just planned on going out with the front pack and not pushing the pace too much. I was trying out my Asics spikes out for their first race.

        Race:  The gun went off, and I got cut off a bunch.  For some reason in every cross country race people think the first 200-300 meters is the whole race.  I was about in 40th or so when we hit the road, and this one kid would not let me pass him.  Once we hit the grass I got around him and saw Kramer was right ahead of me.  I told him that we should get to that front pack, and he just followed me as I went.  He said earlier he was feeling sore from a previous workout, so I thought I could outkick him this race.  Anyway, we ran up to that front pack where the pace wasn't going to fast.  We caught it within a half mile.  I tried to get out in front and run a comfortable pace.  I just kept doing that, and Rory would keep passing me and either speeding the pace up or sometimes slowing it down.  We hit the first mile in 5:06ish.  It was a lot slower than I wanted, but I just kept with the race.  Right after the mile mark Rory started to take the same wrong turn Jake Heslington took at state last year.  I yelled at him that it was the wrong way, and he jumped back on the right path.  The pack was pretty much together here and didn't change much.  It was Rory, Kramer, Brady Early, and me.  After we went around the pond the first time, Brady made a move.  He had 5 seconds or so on us.  After a little ways I passed Rory to try and catch Brady and Kramer came to.  After we hit the two mile mark(didn't get any split) I tried to make a move to pass Brady.  Kramer, of course, followed.  We went around the pond the second time and this year we stayed on the grass.  Right after the end of the pond Kramer passed me.  I kept pushing, and then Kramer started going the wrong way.  I yelled at him, but I don't know if he heard it or not.  Some spectators pointed him in the right direction too.  We crossed the bridge and then I made a move to pass him, then right before we hit the sidewalk at the end he made a move and I sprinted right behind him.  I thought I could out sprint him, but I just couldn't.  Brady was third, Andrew Brewer was 4th, Rory was 5th(probably because he took a wrong turn early on.) and Mike was 6th. 

       Afterward I did a good cool down cheering on my sister's race, and then ran a little more.  Then 3 easy miles when I got home to get the stiffness out of my legs. 

      Only about a quarter mile warm up (I should've done more) then we did 2 miles tempo 2 min. break x3.  I ran my first two in 10: 12 (my race pace yesterday) and then my next two in 10:17 (1 second fast) and my last my legs were just hurting from the race, it was uphill and windy and was in 11:15.  I kinda lost my motivation in those two miles, but after I heard everyone else was a minute or more slow on those two I didn't feel to bad.  2.25 cool down.  I should've drank more water before, and warmed up more.  two things I need to work on.  

     Also, good luck to everyone running the TOU half marathon tomorrow, I'll be at one of the aid stations cheering everyone on.

    AM- 2 miles cleaning up garbage after the half.  Got to see a lot of bloggers at the aid station at mile 6. 

    PM-9.  easy long run, although it didn't feel too easy running in the heat.  It's been a hard week, and it feels good to have it done with.   

     A little less then a mile warm up to mack park, then we ran around it once (a little more than 600).  We did some 1000m repeats around the park twice on the grass and asphalt with 3 min. recovery after.  I wasn't hitting the times I wanted to, but I still hit alright times.  splits (from memory): 3:02, 3:03, 3:0X (accidently reset it) 3:05, 3:07, 3:06, 3:08, 3:04.  It was hard on the grass to do the repeats, but the asphalt was alright.  Good workout to have done.

    Ran the course easy, then two other easy miles and strides. 

     We wheeled the course yesterday to find the distance, and shortened it a little from the years past, so this time I know how far the course actually is.  Anyway, we warmed up about a mile and half, did some ups and accelerations.  I felt pretty good, not nervous at all because I didn't over think it.  I went out at a comfortable pace and just held it.  I should've sped up at some parts but didn't that first mile.  5:04.  As soon as I heard that I put in a push for a mile, then dropped back to my pace.  My two mile time was 10:02.  I then just ran the race, but didn't push it as much as I should've.  I remember this part of the race just feeling really easy.  Should've taken the hint.  Once I hit the track for the last 300m I just felt like I didn't sprint.  This was mentall, because I felt great afterward and during, but without anyone next to me it's a bit harder.  Anyway, 3rd mile was about a 5:19 mile or something, so it was slower than the rest.  Good cool down afterward. 

     8 easy miles in the morning. 

     Today felt like the hottest day of the season.  We did a mile and half warm up, and I already had cotton mouth.  The goal was to run 6 miles, and progressively get faster until the last two miles were tempo.  This didn't go too well. Splits (goal time): 5:43 (5:49), 5:30ish (5:39), 5:30ish (5:29), 5:35ish (5:19).  After this the heat got to me and I had to stop.  I waited for Kyler, then we ran to the school, got a drink, and then finished our last miles on the track. I did 2X1600 at 5:02, and 5:00.  Kyler did 6 laps and then left.  I was soo exhausted and just didnt' feel good at all today, but I felt okay about the workout after I heard everyone else's times were pretty slow too.

   12 easy miles up Smithfield Canyon and back down.  My left hamstring was hurting a little bit at first, and then on the way down the canyon.