Just do it

Ran up toward the zoo and back.  Stopped at the school to do 6x15 seconds strides.

Today sucked.  I needed to do 400's so I figured I would just go to the track and knock it out.  Went to the base track... Covered in snow... Went to the Northridge track... Covered in snow.  Dang it!  So I went back to base and did my warm up on the indoor track.  400 would have been 2.25 laps so I took off to do that.  I made it one lap and stopped.  Those corners were going to break my legs.  No...  So I ended up running along the perimeter road doing fartleks instead.  I did 15x1 minute hard with 1 minute easy in between.  Kinda sucked but I got through it.  Glad I just finally got a workout in.

I ellipticalled today for 50 minutes.  We have a PFA tomorrow so we'll see how that goes.  I am thinking around 7:40's for the mile and a half.

ROTC Fitness Assessment today.  1 min of sit ups and push ups (67/58) and then a 1.5 mile run.  We ran the 1.5 on the new U track so that was pretty nice.  The weather was also really nice.  I I ran a 7:40.  I was on pace for a 7:30 but I got really tired at the mile.  I was happy with it though.  I then did 4.5 miles after that.

What a day!  I woke up at 6:40 and ran down to the Capitol and around back through the avenues and back to my house.  I was feeling a bit tired today due to my lovely 1.5 miler yesterday.  I ran for about 1:45.  I had a power bar gel pack but that didn't make a huge difference.  I was running late too.

When I got home I had to throw my clothes on and run out the door to meet Becca to go skiing/snowboarding all day!  Talk about throwing your legs into the meat grinder.  It was so much fun though!  I thoroughly enjoyed spending the day with the super hot babe. My legs kinda hurt now though. 

800's at Liberty Park today.  My calves hurt like a mother beast.  One way was a bit downhill and the other way up.  Let's just say it was pretty hard.  

Not the best of runs today.  When I went to switch my orthotics to my other pair of shoes, a small piece of foam came off on the side that was counteracting the excessive arch support.  I didn't think it would make a huge difference but I think it did.  My calves were already sore and then the left side of my left leg was hurting throughout the run.  I had planned to go 8 but that didn't happen.

We were supposed to do 400's at the olympic oval today but our coach got keys to a car that wasn't there.  The tracks have snow on them so we went to Sugar house park and did fartleks.  12 by 30 seconds fast with 30 seconds slow.  It ended up being a really short workout so we just ran another lap around the park.  I wouldn't feel to great about that normally but considering I am running the 5k for our first outdoor track meet this weekend, I won't complain.

I gone done did 50 elliptical minutes while watchin the news!  Race this weekend!  AHH!!

Five easy miles along 13th.  Felt good.  Ready for the morrow.

So.... Not too sure how I feel about this race.  I am rather torn.  The last time I ran a 5k was during the summer and I was rather out of shape running around a 19. This was also my very first 5k on a track.  So on the one hand it was a 5k PR for me!  But on the other hand I felt that I could have done much better.

I was planning to get into the low 16's as my goal for the season is to break 16.  I wanted to do 78 second lap splits.  When we went out I got boxed in behind a group.  It only took about 10 meters for me to feel like that was too slow but I stayed with them regardless.  When we came across lap one, my coach called out 80... Crap... So I went wide to pass the group and tried to pick it up.  Came across again... 80... Dang it!  So I still tried to pick it up.  I caught up to a runner and as I was passing him he said, "Let's switch off."  Ok... So I was out in front and then after about 200 meters he passed me back.  Then I passed him back again and he was gone :(  Goodbye friend.  Then another kid did the same thing.  He passed, I passed, and he was gone.  I found out later that I was pretty much leading a pack and didn't realize it.

Pretty much my splits were around 80 the whole time.  I was able to squeeze out a couple that were sub 80 to help me get closer to the 16:30 mark but it wasn't enough to get below that.  I felt good for the first 2 miles and was starting to get pretty tired toward the end.  I am not sure how much faster I could have gone but I think getting boxed in really threw me for a loop.  

It was a good race and I had fun.  I also got a good PR out of it so I am happy.  I just know that I am capable of going much faster than that.  What's good is that leaves lots of room for improvement.   

Mondays suck... Well because they are our endurance days.  Today we did 6x1000 meters on the track.  Coach had me hitting about a 5:15 pace.  The first few were doable.  The last 3 were getting freakishly hard.  When he said we were done at 6 intervals, I praised the heavens.  Just goes to show though that I can definitely do the 5k faster.

Ran 13th to South Temple to 7th East to 17th South to Westminster.  I stayed at a 7:03 pace and felt like poop.  My stomach was not happy with my afternoon run.  Did some core, push ups and pull ups afterward.  Feels good to have finished that.

And look!  I updated my page!  I am cooler now. 

12x400 at Highland HS track today.  I am feeling a bit under the weather so I was a little concerned.  I was able to run just fine though.  There was some beastly wind that made it more difficult but not bad other than that.

We did a step-down type work out.  First 4 were 77-78, next 4 were 74-75, last four were 71-72.  I actually was running the first four in under 77's.  We had about 2 mins rest in between I think. At the meet this last week I was shooting for 78's which would put me in the low 16 minute range for the 5k.  I hit 80's unfortunately.  I figured if I can hit under 78 for all 12 of these with trainers on and in wind without competition, then I can definitely race at a 78 pace or better.  Quit being a pansy on race day David! >:O

Got some motivation from someone special :)  Did the stairmaster for 50 minutes today and perspired like a beast monster.  Good cross training!

I feel like poop.  I am sick so my runs aren't quite as enjoyable.  I still managed to squeeze out a 7:30 pace though.

Today was very strange.  When I got to 1.5 miles I started feeling really weird.  It was like an outer body experience.  Kinda numb and fuzzy.  I was afraid I might pass out so I stopped for a minute.  Every time I started running after a light it would feel the same.  I made it down to Temple Square where I downed a power gel.  I started running up South Temple and was feeling much better (didn't feel like I was going to pass out).  It was probably the caffeine in the power gel to be honest.

I hit about 9 miles when I got to Westminster.  I saw our assistant track coach running toward Sugar House park so I chased after her.  It was windy and she had her iPod in so she couldn't hear me.  I came up from behind and grabbed her arms and she freaked!!!  It was quite entertaining.  Happy I got 12 in at least.  I didn't think I was going to make 4! 

Holy poop... That's all I have to say about the workout this morning.  We did 2x1 mile repeats on the track to start.  I did 5:23 and then 5:26.  We then did 500,300,200 three times.  I think I am still recovering from my illness and my body just felt weird.  Managed to get through it but I thought I was going to lose the granola bar I ate this morning!

Ran up to the Zoo.  There was lots of snow in the face at first so that was lame.  Beyond that though the run was pretty good.

Not sure on the exact mileage today.  We ran to Highland HS and did 6x400 followed by 6x300.  I hit the 400's at 74 and the 300's at 54.  Workout felt pretty good!  My foot was hurting a bit.

Elliptical for 50 minutes.  Managed to keep the intensity up a bit more this time.  Probably because I was listening to music so that made it much better.  :)

Just a light run before tomorrow's race.  It's a downhill 5k so it should be pretty sweet.  There should be a PR.  Let's hope so.

Good luck to REBECCA RAMPTON running the National Marathon in DC tomorrow morning!  Yay!  Miss you! 

So this race wasn't quite as fast as I expected it to be.  It was a PR for me and I did fairly well but I was hoping for sub 16.  That's okay... I still have a couple more meets to break that.  I went out at a sub 5 pace but couldn't hold it.  I hit the first mile at 5:04 which was at the top of the only hill.

After that it was smooth sailing for the most part.  Unfortunately my watch was reading in the 5:20 range which was not where I wanted to be.  I passed my fellow teammate with about a half mile to go.  The 300 meters around the track sucked and when I saw the clock hit the 16 minute mark I kinda lost my will.  I also didn't realize that my fellow teammate was kicking right behind me.  He passed me right at the line.  I didn't really care until I found out that that put him in 1st for our age group.  Had I known I would have been able to keep the lead.  Lesson learned.  He said, "Always kick David!  You never know what's on the line!"  I'll remember that.  Westminster still took 1st through third in the age group.  

I still got a PR so I am happy.  I can only improve from here :) 

Coach said it was an easier workout but it sure didn't feel easier.  Perhaps my legs were still a bit tired from Sat.  Did 2x1000 meters first.  Hit the 800 at about 2:35 and then finished 200.  Then did 2x800 at the same pace.  Finished it off with 4x400.  First 2 were about 74 and the second two were 70.  I was done.

Bright and early this morning.

8x400 today so I would consider this an easy week. Knocked the pace down every 2 intervals. So it went 75, 73, 71, 69

Normally today would have been cross training but with the meet tomorrow I wanted to get a short run in... So yeah that's about it.