C Mantz Running

   AM- Cold easy run.  19 degrees when I got back.  5 miles

   PM-  I went and met up with Bryan.  Coach Wright had me down for 800m repeats, with 2 min. rest in between.  4-6 times.  Bryan said it would be best, because of the cold, to do them in a ladder form.  Goal was to do them in this order: 2:28, 2:24, 2:20, 2:16, 2:10, 2:20, 2:24, 2:28.  I did the first at 2:18 with a first lap of a 1:05.  I slowed the second one on purpose.  I felt great after this one.  The second one I did 2:20, I felt alright during this one.  Then during the third one I died.  I got a 2:20, but only bearly.  I wasn't feeling good at all.  My whole body just al out hurt, and I can't really explain it that well.  I did another at 2:21.  Bryan did that last lap with me.  Then he said I should atleast do a 400 to get the race pace feel to running again.  I did this one at 1:06, faster than what I was supposed to hit.  Then I did a 200m at 32, just to finish it up.  After that I just couldn't even do a cool down.  I didn't feel like I could breathe at all.  I hadn't eaten much all day, and I didn't get much yesterday either, so Bryan said that was probably it, and same with my mom.  I just hurt.

    I went on a 6 mile easy run today.  I'm probably going to have a hard one the next two days.  I put a hill sprint in there, and then went a small bit, then turned around and sprinted down the hill.  I felt good through the workout.  Probably because of my crappy run yesterday. 

    I got home later than usual from school, and I  just didn't feel like going.  I knew I shouldn't feel this way because I ran easy yesterday, but I did.  Once I started though I felt great.  8 miles tempo and 1 mile cool down.  splits:  5:11, 5:48, 5:37, 6:13, 5:32, 5:07, 5:28, 5:48.  I feel great about this run.  I could feel the build up of miles I did the last few weeks, and it helped me a bunch.  I need to keep this base til footlocker.

     Bryan had a great hill/race pace workout today.  The repeat was less than a mile we thought at first, but I did google earth and it says it was 1.06-1.1 depending on how much of the corners you cut off.  I don't know how accurate on google earth is.  This run was supposed to imitate how the second mile of foot locker is. I did a mile warm up, then I did 3 of these repeats.  My first one I pushed and felt great during.  The next he told me what he did that helped him at foot locker, and how to make hills easier.  I did these the second and third times.  I felt great through all of these.  Better than usual for a hill workout, probably because I didn't have anyone pushing me so I could have been going slower.  He said I ran them about at 5:30 each.  After I feel like I could have pushed it more on the few flat parts.  Mile and a half cool down.  3 more hard workouts until foot locker. 

     6 easy.  I could feel the last two days.  I mostly hurt in my right achellies and left lower calf.  I stopped twice on a hill on the last mile because of the achellies, but I don't think it's going to be a problem with the rest of my running.  I'm now excited to see tomorrow's results for Nike SW. 

     I'm not exactly sure about my time, but I know it was 16:30s.  Anyway, I got a mile and a half shake out.  I talked to a lot of people and found out that the 10k race was packed with lots of fast runners.  We started, and I was trying to get my iPod ready to time the race, but accidently pushed the time 20 seconds early, and spent about the first quarter mile messing with it just to get it back to music.  I then looked up and saw Riley was sprinting the first part with me.  He fell off after a few seconds, and then I ran the rest of it alone.  I felt terrible the first mile, which is uphill.  I just didn't feel like my legs were ready.  I probably didn't warm up enough.  After the first mile my legs started moving and it felt good.  I just pushed it in the rest of the race feeling great.  A bit slower than I wanted, about 15 seconds, but I'm alright with my race.  Afterward I went on a 4.75 run with some pushes during it.  I don't know the average, but I'd guess it'd be 6 min. pace.  Steve Anderson and Luis Vidal from the blog were both there, but were running the 10k.