C Mantz Running

    It hurt, but it was a good workout.  5 mile tempo.  26:27.  Splits(vary for hills): 4:53, 5:36.7, 5:16.9, 5:08.6, 5:32.   I wish I would have ran some tempo last week so I remembered how much it hurt sometimes to run, so I would be ready for Simplot.  I was around 26:13 for 8K, which would have placed me 9th at USA XC championships.  This was in trainers, so maybe I could've been competitive if I was there. Boulder is also 800 feet higher.  Next year I plan to race in it, and my goal is to place in the top 6.

    3.1 miles easy, then ab workout.  I have about a month until my next big race, so time to get ready for that. Keep working on tempo, but I need to get some speed in my legs soon.

    Long tempo run. I didn't know what to expect because I haven't run a quality long tempo run since a week before the Utah Valley half two years ago.  It went great considering everything though, I averaged 5:40.5 for 10 miles.  It hurt like heck, it was up Smithfield Canyon and back down, so it was easy to negative split.  I only had one mile over 6:00(mile 5.  I was able to fly on the downhill though and run in the 5:20 range), so that shows I'm in some great shape. 2 mile cool down afterward. I was 28:57 at the 5 mile mark, and I think around 56:40s at the end.

    6 with Ethan and Jordan.  It was supposed to be easy, but it was more like just slow and hard.  My legs were tired.  At the end I went up to the track to finish, while Ethan went to break in his new spikes, and we ran a lap together, then I was at 6 and done.

I wasn't ready for a track workout.  I just couldn't get a full 400m in at the pace in needed to be it felt.  I did 1.5 warm up, then a 200m.  It was supposed to be 6X400m at 1:03 or faster, so not sprinting, but fast, with 2 min. recovery.  The 200m was way too fast, but I slowed and knew I couldn't keep that pace for a full 400m without putting forth a lot of effort. I just stopped, it was 28, and I did a 400m in 1:01, but just wasn't mentally ready to put any effort in.  I need to stop this.  I finished with 5 more 200s.  They were around 28-30, so fast, but it wasn't the full distance.  I need to get back on speed and endurance of speed. 

    I felt terrible. Stopped once.  I used "new" shoes and they didn't feel good, but nothing really did.  Time to catch up on all the sleep I missed this week.

      I was planning on a workout, but then it got really windy, and I didn't want to do it in the wind on the track, so I decided to just go long.  Well, about a mile into it I decided it might be best to do the workout.  It's a workout for 10,000m pacing, but I cut it in half. It's goal race pace(5K,at 1:10 per 400m) with 50 sec. rest. 12X400m  I used my iPod timer because during my run I didn't have a watch, but it worked out.  Splits ranged anywhere from 1:06-1:08, so on the fast side, but that isn't bad.  I sprinted a 200m after, but I was so tired I could only hit 31.  Half-way through my dad saw me when driving and came to watch and encourage me, so that was nice.  Last time I did(right before footlocker regionals) this I was 70-72, with goal pace being 72.  6 miles slow after.  3 with my dad and sister, then 3 by myself.