C Mantz Running

Around 7 miles. A little over a mile warm up, then 2X2 mile tempo with 2 min. recovery.  Mile spilts: 4:52(I just kept thinking about the bad race on Saturday), 5:14=10:06(uphill overall) .  Then 5:05, 5:12=10:17 (Downhill overall, but there was a headwind for the last 1.5 miles).  Then we ran over to the track and did 6X200m at mile race pace.  30s to 31s.  I worked on starts with these.  Maybe I'll run more later. 

4 miles later at a pretty good pace, not easy, but not hard, just a good feeling pace.

    I usually would count this run as 2, but Ethan's GPS had it at 2.79, and he didn't have it on in the park.  We went to Beauty, then down Beast, then strides at Mack Park. 

     I ran around for a long time (maybe not long, but around a mile and a half or more) looking for the bus where I left my stuff.  Then we watched the other races (the girls beat Mountain Crest!  First time MC lost to our girls since 2006 I think. It was also a tie-breaker, so it was soo close) I found my stuff, and we did a good warm up of around a mile and a half with the team.  The course is fast, but they changed it from last year and made it longer (an extra .1 is what I heard.  Jerrell ran 14:58 here last year on the full 5K, a very fast course, and I ran 15:05.)

     I tried to get a good start (what I'm trying to work on), but mostly sprinted in between 50m to 250m.  I'll need to work on that.  After that, I kinda got into a bad mental state for a long while.  I kept thinking don't let anyone pass me, just stay ahead.  This actually made me go slower because I was always looking back.  I just ran alone the whole race.  I tried to push it, but I kept letting up, and when I looked back I would slow down.  I should've gone faster, but didn't.  Again, need to work on that when running alone.  When I got into the right mental state and it felt like tempo mentally, I saw I gained a whole lot of ground on the people behind me.  When I looked back and tried to get a lot of ground in between the next person and me, I didn't so much.  I just ran the end well, and just finished strong. 

       The guys won also, which was great because MC won Bob Firman Division I Varsity race, and we beat them here.  Alex and Stockton came up pretty big going 14 and 15.  Kyler was 5th, Tyson was 8th about, and Ethan and Glen both had good races too.  We won by 4 or 6 points, so that was great. .5 mile cool down, then 4 miles when I got home, with the last two 6:00, and 5:52. 

AM-7.25 easy miles. 

PM-After a pretty rough day from school and other things, I just was so sick of everything so I did the one thing that is almost guaranteed to make the day better.  I went for a 4 mile run.  Probably shouldn't have with a hard workout tomorrow, but oh well.

    1 mile warm up to Mack Park, then 800X3 at I pace with 2 min. recovery.  I was slow on my first two (2:22, 2:23) and I was right on for the next one (2:19).  It was pretty muddy and cold, so I felt really good about the 800s.  After our third recovery we did 4X1000m at tempo pace with 1 min. recovery.  These went good, 3:13 on the first, then 3:09, 08, and 07.  Other than the mud it felt good.  After this we jogged around a bit then did 6X30 sec. at mile race pace (but Kyler and Tyson made it more of a sprint on almost all of them) with 1 min. recovery.  Cooled down back to Sky View. 

    Long and easy today up Smithfield Canyon.  It just didn't feel that easy from how sore I felt from the recent workouts.  It was also pretty cold,  mid-30s when I started, and it didn't get much warmer until mile 10 or 11.