C Mantz Running

3200 yards for swimming plus pool running. Core later.

1 mile swim(1800 yards) in freezing water.  Turns out the boiler for the school swimming pool broke on Saturday(I swam at Sports Academy that day).  It doesn't help that it snowed outside at it was 5:30 in the morning when I got there.  They didn't tell me until after. I was wondering why the shower never got warm.  At night I pool ran for an hour plus core. Productive day.

Pool ran for an hour.  I didn't have much time all day to do stuff, so it's an off day. I'll try to get some core in later tonight.

1 hour 15 minutes of pool running.  It's getting better, and I was actually able to get myself to run out of breathe for a bit today.  I did core prior to it. 

50 minutes of pool running.  Hard.  3X3 min. interval, then 3X2 min. interval, and 2X1 min. interval.  It was hard, but not really hard.  I need to run.

1800 yards of swimming.

2000 yards of swimming, plus some pool running. Did Mark S's 20 sec. on 10 off for 4 min.  It was hard, but I had trouble getting myself to dig deep, so it wasn't too bad.  It's hard to find motivation right now. 

Hardest core session I've done in a long time(probably since last year in August. .), plus an hour of pool running with intervals.  4:40 on, then break, then 1:30 on, 30sec. a bunch of different times, and a few 2 min. on, and 1 min.  It hurt. I kept my head out of the water and was sweating, but the water was fairly warm, but it still is good to work hard enough that I sweat. 

1 hour of pool running. Cut it short because I had some slight pain, but the doctor said I should still be a go to run a little tomorrow, so I trust him.  I'm so excited, I can't sleep!

      4 miles of. . . . RUNNING! I'm happy to be back, even if I am only running part of the workout.  Yesterday, the Doc said I should do some fast stuff today, 100s, 200s, and maybe 400s.  Then he gave me a workout, that was 1X800m, 2X400m, and 4X200m. I warmed up for about 3/4 mile with Alex(Doctor said to keep the running minimal, just in case) then the 800m was awful.  I haven't run fast since state, and I haven't had a speed workout since October 7th, so it was going to be something foreign. Alex helped me by running the first lap of the 800m with me, or atleast for the first 200m before he kicked it in.  He wasn't feeling good either because the kid wanted to, for the first time this season, put in some miles, so he ran a marathon on Saturday. In the "long" runs he did in the season, he would cut them short and run maybe 7 at most, while Ethan and I would run 9 or 10.  Not sure what goes through his head.

      Anyway, I ran a 2:09, so good, but not near my fitness before.  200m Splits: 29(Way too fast. I almost fell over. I couldn't dictate pace at all!), 33, 33, 34.  The 400s were bad, but Alex ran the first one with me, we hit 60. Then I did one more alone, 1:04, so not great.  Then we did a 200m, and Alex exploded, running a 25.  Who in the heck runs a marathon, then runs a 25 sec. 200m a few days after?  I ran a 29.  Then he had to go, so I ran the rest alone, all in 29.  It felt really hard to hit a 29, and after 150m I would tie up. 1.25 cool down, plus some running and lots of walking in between sets.

40 min. of aqua jogging after.

Positives: No pain in my femur.  Knee pain, a little, calf pain a lot in both legs, but not too much.  I may get back to running quicker than expected.

Negatives:A 29 sec. 200m hurt like heck, but Doc says it'll get easier, and within a week or two I can be back to my regular training.

Doctor said to keep the running to a minimal today.  I ran 4.1 with Stockton and Ethan, then ran on the track while Ethan ran a short tempo and Stockton ran with him for a mile, and then took a break for 2 laps before running with him for the rest.  I ran a lap, then timed Ethan's workout. My mile I ran while watching started out really slow(1:49), but I slowly sped it up. I ran two laps at about 5:30 pace while watching Ethan, and then Stockton and I planned to run the last two laps with him. Stockton took the 2nd to last one, and I took the last one.  Stockton kept running and had a pretty wicked kick.  Ethan and I finished his last lap of tempo in about 1:12, so not too bad.  It didn't feel too hard. 2 laps cool down after, plus a little more.
 

     4 miles on ground and then an hour of pool running. My calves were really tight and sore yesterday, and not much changed today.  I had some IT band issues too, but nothing too bad.  I can't wait to start really running.

Just a bump in the road.  Femur hurt a little, so we cut the rest of the week. 25 min. of pool running, but it hurt during the pool running, so we cut it entirely. I went to bed at 6:30 though, and woke up at 9, did some stretching/core, then went back to sleep.  About 11 hours of sleep, so that was great!

Core, then 1 hour 15 min. of pool running in the morning/noon, then 2700 yards of swimming in afternoon, then I think I'll do some more core.
 

     Longest day since October 10th!  It went okay, but it was great to run.  The goal was to run atleast 3 miles tempo, or 5k, and see how I hold up.  I warmed up well, and everything felt pretty good.  A little foot pain, maybe I need new shoes, but it was still good.  After I took a layer off and was about to start when my iPod died.  haha, of course.  Anyway, I ran the first 1000m with relative ease.  Around here though my calves felt like they were hit with a hammer. They just hurt so much.  I finished the mile(it was a little quick, but not something too insane. 4:48) and stopped.  I tried to start up again after a minute break, but it would have put me too far back, so I pulled the plug.  I then cooled down for a bit, then ran 4 miles(Dr said I could probably run up to 8 miles today, as long as nothing hurt injury wise) at a progressive slower pace. Last 4 miles were 6:07, 5:53, 5:48, 5:23(I got a little excited the last few laps, and it felt good.) I'm ready to start getting faster again

      1 hour of pool later.  Maybe core tonight too. 

     Ran with Caleb, Ethan, Stockton, and Alex for the first 5 miles, then the next 5.5 with just Ethan and Stockton.  We did a beast hill and two beauty repeats. I had to walk down the hills because the downhill running isn't good for my femur, according to my doctor, who is probably right.  It felt decent, but it's weird trying to come back.

     6 miles. Two warm up with Ethan, Jordan, and Stockton, then ran while them and Trevor did their workout. I ran with Trevor for a few laps and then jumped in with Ethan his last two. I tried to get him to run them pretty quick, which I think he did.  2 miles cool down after.  My femur started to have some pain again, so I might not run tomorrow, but we'll see.

     1.5 mile warm up, then I wanted to see how many 800s at about my 5k pace I could do. Let's just say it didn't go great, but I feel like I'm ahead of where I was last week, and I think this is getting me stronger.  I did 4 at 2:17, 2:20, 2:20, 2:20(2 min. rest between).  After I cooled down 1.5 miles, but I started to feel better, and my calves loosened up, so I did 2X400m at 1:03s. I didn't really have a huge goal for these.  Everything was alone today. Then Trevor showed up, so I ran a mile with him before going home.  When I got home I ran 3.5 more miles. I might do core tonight too. I feel like I should've done more 800s(atleast 2 more), but that's how it goes sometimes, and Saturday I'll run harder.

Easy. Little pain when I woke up, so I did some pool running for an hour.

     1 mile running, no pain, but doctor said to be careful(he said not to run), so I ran 80 minutes of pool running with 4X(3 min, 2.5 min, 2 min, 1.5 min, 1 min. with 30 sec in between each interval) and 1 minute in between sets, then 5 one minute sprints/strides in the water. I got pretty sick today, so it was absolutely for the best that I didn't run nxn southwest, but congrats to everyone that did! Utah wrecked everyone! AF, Davis, Timpanogoes, and Desert Hills, then Josh Collins went and won it individually.

    I did a workout that I did at this time 2 years ago before footlocker.  It was 12X400m at about my 5k race pace with 50 sec. rest.  I ran it a bit fast, but it was a big confidence booster.  Splits:1:06, 05, 05, 05, 07, 07, 08, 06, 09, 07, 08, 06. I did this workout in 2012 (http://conner.fastrunningblog.com/blog--AM-3-easy-I-bundled-up-for-co/11-19-2012.html) before FL west, and 2014  (http://conner.fastrunningblog.com/blog--nbsp-nbsp-nbsp-nbsp-nbsp-I-was-pla/02-22-2014.html) before indoor 5k nationals. I struggled more than I have in the past, but the times weren't bad, and I've been pretty sick the past few days, so I count this as a great workout.  1.5 warm up, 1.5 cool down. Alex, Ethan, Stockton, and Jordan helped me on the first few, then Alex ran every other one or so with me.  It helped a ton. I felt really sluggish, but it was still a good day. I think I'll run more later.

     4 miles later.  My calves were really tired and sore.  I tried to keep the pace good, but ran around an 8 min. pace at some times.

     My calves are fried, but I still was able to run 6 miles on them.  I need to roll them out more. 

     Off day, but there isn't enough time to take any extra easy days before the race.  Before the run my calves felt so fried. First few miles they hurt, but it was still an easy fast pace, but after that it just went slow and dragged on. I did 4XBeauty hill repeats, then I went to the Lions park hill, but it was covered in a thick sheet of wet ice.  When I stepped on the ice I immediately slid across the walkway, so I decided against it.  I then did a sprint up the Golf Course hill. 

    6 miles. I drove down to Mack Park to run on flat ground and did 3 loops, then decided to run a 1.1(ish) mile loop with lots of hills, but I took them easy to be nice to my calves.  They felt better than yesterday, but still need to recover a bit. I ran down hill for the first time since state-Oct. 22nd. I've previously been walking down the hills because the doctor said I should be careful on downhills.  I did 2 loops, then saw Claire and my dad coming down the canyon, so I had them do a loop with me, and I felt really good on this loop, so I ran hard down a hill, ran hard up beast, then ran hard down beauty. Then hard up beauty again. They went to the car, and I was just so excited. I haven't felt so good in the last month and a half.  No pain in the femur either! A little running when I got home too.

     3 easy miles this morning. 

     1.5 miles warm up, then a workout.  3X(2X{300m at 4:30-4:40 pace, 300m at 5:20-5:35(goal was 5:30ish) 200m at 4:30-4:40 pace, 200m at 5:10-5:35}) No rest in between the repeats, but walked a 200m in between sets.  All 3 sets went well, but they were harder than I thought they would be.  My average pace for the 2000m repeats was 5 min. miles. A little over 1.5 miles cool down.  I'm ready for footlocker!