Better late than never

Just an easy AM and PM run. According to my HR I was going very easy but my legs are still a bit tired from the workout yesterday. Lower calves still a little sore from mileage in aggressive spikes.

Overall June was a really good month for me! I got in a few really good workouts and hit my second highest mileage week ever, even though i probably didn't even crack into my top 10 mileage weeks at all. I think the 390 mile month last August is going to remain my PR for another year or two. Hopefully this good training keeps up!

AM - 5 at legacy. In the middle I wanted to do a bit at race pace since I'm probably racing in 12 days or so. Did a lap just on feel without looking at my watch at 4:55 pace. Felt pretty controlled, but that's only 12% of the race distance, I'm sure I would have had a lot more trouble sustaining it for the full 5k.

PM - off. Played cards with my parents instead.

AM - 5 easy ending with 4x200 strides, the first 3 I wanted around 37's and the last one I'd just turn over the legs a little. Ran 37, 37, 35, 28 low. I was just mentally coasting on all of them so it was pretty easy mentally and physically. Gonna have a good workout tomorrow, I know I can handle what's on deck but I get the feeling I'm going to have to make my workout on Friday a B- one to compensate for another A+ one tomorrow.

PM - shakeout with a few 150's.

AM - unintentional light work today. 2x mile repeats in 4:48, 4:52. The plan was 5 or 6 of these hard mile repeats, but I looked in my truck after #2 and realized I had maybe a gallon left(it gets less than 10 mpg) and I was about 20-30 miles from the nearest gas station. This freaked me out so I stopped the workout there and drove home, luckily made it. Irritated because with 6 mile repeats you have to take the first couple extra cautious to avoid blowing up, so I could have made them a good bit faster. Oh well. Guess I'll try harder next workout.

10

2k hitting the mile in 5:18, part of a bigger workout that I pulled. Just have really felt pretty drained and miserable lately from work, which affects the quality of my running, plus I've had to sub in work miles for real ones and that feels pretty bad too.

AM - 5. Felt pretty good, did some strides. Felt good yesterday afternoon too. Probably going to do 50 or 60 miles next week to try and keep the legs light to chase a fast 5k time Friday night, then maybe go back to 80 the week after, if not then work will be over the week after that so I'll definitely have the time to hit 80's.

PM - 4 easy with 3x200 strides in 33, 30, 28.

AM - shakeout 

PM - a little 5k pacing workout with Kenny. 6x600m at 5k pace + 2x300m with 200m rest. I wanted 5k pace for the 600's so 1:52.5. Ran 1:51.3, 1:52.3, 1:52.3, 1:52.3, 1:52.3, and 1:47.2. First 300m I ran 43.2, but second one I got some major side cramps and ran 49. The 600's felt good, I had just woken up and hadn't eaten for about 12 or 13 hours and wasn't well hydrating so it was good stuff. 

AM - 5. I felt good so I just opened up my stride and went a bit quicker for the first 4 miles, if I had the mile mark right it was 5:42 pace(I only used a timer). I stopped after 4 to pet a horse that came up to me, then ran the last mile back to the car a bit easier. There are so many gnats on that trail in the PM so I'll measure it precisely tomorrow morning, but I honestly think it might have been more than 4 miles fast. Either way a good effort, nothing too hard. I'll make sure to take these next couple runs at an easy effort.

PM - 3. I got out but turned around and it started hailing and raining something terrible. All headwind. Luckily I was wearing an athletic shirt so I was able to cover my face completely with it and see through. Glad because my chest and legs felt like they were being torn to shreds. It was brutal.

5 supposedly easy miles I got a bit excited on once I realized I felt good. Same route as yesterday starting out at 6:07 for the first mile and 5:45 for the last one(5:53 pace). I measured what I did yesterday and found out what I thought was 4 miles was actually 4.1, so it was really 5:32 pace for the first 4 miles so eat tricks naysayers(craik). After I finished the 5 on the trail I drove to the track, I was going to do 8x200 but only did 4 since my easy run wasn't as slow as I imagined. Did 30.0, 29.5, 28.9, and didn't time the last one and did it on the field to practice U turns for the road race. Last run with any sign of effort before the (hopefully) 15 minute samba on Friday. Happy with the run, + I got all my miles in that I wanted to do today.

My entire 9 hour shift last night was sweeping a parking lot. Was in bed from 7:40AM-9PM. Extremely sore when I woke up, just everywhere.

Very easy pre race stuff, did 200m strides on the road into the headwind, only timed #2(29.1). Hopefully gonna knock down that 5k PR tomorrow by a good bit if the legs feel good.

AM - shakeout getting a feel for the course. It's different than last year, but only in the sense that the starting point was the halfway mark last time. Did 4x200m strides after that felt good, tried to make them controlled but the slowest one was 4:42 pace, whoops. Hope I feel this good tonight, it's been a long while since I raced.

PM - DNF. Went out too quick, felt flat from the gun. Did 400,300,200,150 after in 66, 49, 31, 21. Wanted to do more but I had to work. Really surprised the stuff hit the fan like that. I think it was a long time coming with training honestly. No long runs and barely any stuff longer than 1000m means a bad time in a longer race. Back to the lab. Would never forgive myself if I didn't congratulate Kenny on taking down Kedric and I! Glad to see my training partner have his time to shine.

I slept for about 14 hours. Still pretty confounded about yesterday, I think I'll take a down week next week to recuperate mind body and soul.

Just paced Kenny for his short but sweet 400,300,200,150 workout, 400 was a 67 that felt pretty easy but my watch died after that. Assuming I got faster as we progressed since Kenny did. After I did some explosive stuff and core with trevor. Did some elliptical there while he biked. Always funny times with him.

8 miles with Trevor at McCoy. We went at 4AM and it was very hot and bright out in the desert today. Was a grind.

Some miles in the early morning + 3x400 laps striding out w/ 200 jog. The mileage was 6:18 pace and the 400's were 73, 68, and 62. Rained all last night and had very little traction so I was happy. Def would have been sub 60 in spikes on the last 400.

Helped make up/time/pace a workout for Kenny. 6x1000m + 5x400m. Ran his last k and the 400's with him and did 3:17 and 81, 79, 77, 77, 65. Last one I ran honest but everything else was easy. Hot out. About to combat it the only way I know, 70oz Gatorade slushies. Anyone who can guess the flavor gets a S/O if any readers want to guess.

5 miles + lifting and core with Trevor. Good stuff.

Some easy mileage + a lap hard at legacy in 1:26. Wish I could have held it through the 800m in 2:08 but it's fine. Hamstrings are sore already. Every time I begin doing weights/strength after a hiatus my core and hamstrings are always super sore, rarely my calves, and never my quads. The run was a testament to that. Probably gonna do core with trevor tonight.

5 to end my easy week. Overall I'm happy I took it, with working nights and trying to run 80 miles a week in my very limited time was just making me super miserable, and I now feel rejuvenated as I type this during my penultimate night shift. Gonna have some exciting workouts soon.

AM - 5. 

PM - shakeout w a couple easy strides!

AM - Looong workout this AM. 6xk, 4xk, 1xk. 2 minutes rest between repeats and about an 800 between sets. Hit 3:21, 3:22, 3:18, 3:19, 3:14, 3:07 for set one. Second set I decided to let off the gas a bit to have a quicker last set(originally it was 2xk but I could feel my legs tightening up, the arms dinosauring, etc that last 400). Set 2 I ran 3:23, 3:17, 3:16, 3:05. Last one I ran 2:53. I think I might have cut the corners a bit tight(there weren't any markers down so I could have been a little off). So the times are taken with a grain of salt, but the point was to get some good aerobic work and I accomplished that for sure. Never done over 5 miles of work in a single session so running 7 miles was a def plus. Good stuff! 

PM - shakeout, 6:54 pace. Felt pretty good considering all the mileage I did this morning. I'll have to thank the creek I iced in for that.

AM - 10 up and down Jackalope. By far my favorite running conditions out this morning, 60 degrees, overcast and dark, and drizzling. Kept an honest pace going up and beat my PR on the ascent by almost 3 minutes, 32 minutes for the 3.8 miles w/ 1200 ft gain. Went to the overlook of Vernal and yelled "Drago" and ran back down, the long way. No one else was there when I arrived, no one when I left. Just a lone runner, the rain, and one hell of a trail.

AM - 6

PM - speed with Trevor. Fun to see the big shot college bball player struggle after showing me up in lifting. 300, 300, 200, 200, 150, 150. Went 41, 41, 27, 26, 19, 19. All on the higher side second-wise. Took 500m rest after the 300's, 200 after the 200's, 150 after the 150's. Prior to tonight I thought I'd try to be in 54 second 400 shape by Christmas break. Those 300's would have been 55's if I finished the last 100(I could have). Happy with my speed, but I gotta buckle down on strength, it has a lot more room to improve. CD for 12 for the day.

AM - 4 + a long lifting session since I had the 24 hour gym to myself. I'm typing this a few hours after and I'm pretty sore. Did everything.

PM - run with trevor + core. He stopped to pee about 2 miles in so I went 6:15 pace the rest of the way back.

AM - 3 mile shakeout before driving up to SLC to buy a college car. Ended up being a bust so all I got was extremely tired and some very tight legs from around 10 hours in a car, so I just went to sleep as soon as I got back home.

AM - 5. Hamstrings felt very tight from the car ride the first couple miles, but it felt good to loosen up a little.

Noon - ran a mile w trevor at about 6:10 pace, lifted, did four more miles alone after with 2 400's at tempo pace to get the legs loose(81, 81). Hamstrings finally starting to loosen up. Swam later that day so very proactive. Good to help loosen up the legs. S/O to Parker Stintson for @-ing me on Instagram 

P.S. , If Brendon is reading this, make a blog.

AM - 4.5 on the trails + 500m at tempo pace, 100 jog, 300 at around mile pace. Ran 1:41, 48.2. Both felt very easy, 64 second lap pace feels as easy as it did in my prime of last season. Ate a heavy breakfast and it was very warm out so that was fun. Gonna have a tough day tomorrow!

PM - swimming, running, and lifting. Very proactive day, hopefully it doesn't hinder me in my double workout tomorrow. Luckily I went to church today so I got the man upstairs on my side(hopefully). Getting pretty lean/strong up top.

AM - 5 w trevor. He wanted to try and go sub 6 in the mile so I paced him for that. We ran 5:32! What a man. Wanted to do more mile repeats but marching band appeared halfway through the second one so I had to go. 

PM - faster stuff with the man, the myth, the skeleton Brendon Merrell. Was originally going to do 9 or 10x300's but Brendon went jello legged after #3 so I did 5 so I wouldn't keep him too long. Went 48, 47, 44, 45, 43. 300 recovery. Kind of workout where after the first repeat you think "man that felt pretty hard", but the times go down despite the effort being about the same. S/O to Brendon for making a HARD push the last 50m of the third one. For doing nearly no running I'm surprised he went sub 45. I hope he has a good year at UVU.