C Mantz Running

    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!