Step by step, mile by mile

After church met up with Adam and Kelly. We drove up to Ice Cave and did some serious hiking and spelunking. It was quite difficult so I'll count it as a workout. While climbing down an extremely steep section my footing slipped and I fell down a few feet, luckily I managed to grab a tree trunk, but I got caught in some thorns and scraped up pretty badly. I hung on for dear life with one hand and with the other got a rope tied to the tree and climbed down. It was quite heroic. After about three hours of hiking they dropped me off back at the Basin, so I ran up to my house, which gains about 400 feet altogether. Managed 7:30 avg. pace which was sweet.

Went to Uintah XC practice in the morning. Started off the run really slow with maybe 10 of us, then worked the pace down so by 4 miles it was just Clayton, Kedric and I. By the end it was just Kedric and I at 5:15 pace. Cooled down barefoot.

Real workout at 5:30, right after work. It was blazing and that makes for bad times, but I kept my head up. WU and strides. Workout was 3x2000m, going 600 fast, 100 jog, 400 fast, 100 jog, 300 fast, 200 jog, 200 fast. 500m jog in between sets. I dont recall the exact 2000m times but they were mid-high 6's. First one the fast parts went 1:47, 70, 53, 35. Next one's times were 1:48, 71, 50, and 30. Last one the heat hit me pretty hard that last 150, and my legs locked up. Hit 1:45 but I was on a faster pace. 400 I came in the 300 at 50, but my legs really got tired and I hit a 71. Decided to stop there. I was able to run those three laps under 4 minutes with the jogging though so that was neat. Good workout, the heat was awful and my legs haven't got any real speed in them lately so today was good. Cooled down to the temple park, where Claire taught Christian and I how to slackline. I'm pretty good. Claire made me some homemade lemonade which would have been good, but it was really acidic and my throat burned from the run already so it hurt to drink. Later on that night Claire told me some wild stories of how she partied back in France.

AM - 10 down back canal, past Quailbrook, down Gov, and back. I felt tired, but besides that good. I had to cross 16 cattleguards which wasn't quite ideal for keeping a solid pace, still managed 7:30's avg. ezpzlemonsqueezy

PM - Rec loop with strides. Gonna do some core before I go to bed.

Parked a little farther away from the park for extra mileage. Warmed up and drills at XC practice. The workout today was 2x(4 min hard, 4 minutes easy), 2x(3 min hard, 3 easy), and finished 2 minutes hard. I ran on the grass with quite a few turns, but still managed about a 5:05-10 avg pace for the hard ones. On the fourth hard I slowed a bit. Lately I've been able to switch from fast to recovery pace pretty easily, so I never walked which was good. Cooled down on Canal with Kenny after, S/O to him for staying close to me, even though I told him I'd go 5:30 pace lol. 6:48 avg pace for the run in entirety.

6.5 on the dirt road, pretty easy paced. My fourth mile was a 5:58 because why not, i felt good. Avg pace 7:20 which is p. good for 500 ft elevation gain.

I've only gotten around 6-7 hours of sleep per night this week, and I decided to hang out with a friend last night, so at 5:20 I was too tired. Opted to sleep until 7 and just do a distance run later today. A lot of stress at work and in other things, once I get off work today I should be able to breathe easy though. This weekend is gonna be spectacular.

PM - was going to do a long run, but work made my diet shoddy today, and my legs just didn't feel great, so I cut my 14 miler down to 9. Def. felt better at the end, but I do race in three days so why risk it. Gonna get my confirmation about my trip to St.G tonight, so wish me luck guys, I got a date with destiny. And someone else lol

AM - park loop. When I hit the long uphill on 1400 I was at 2.5 and I thought "hey, lets see if I can get down to 10k race pace" so I gradually moved up to 5:25 pace. It didn't feel hard or anything, so I figured lets see how much more I can speed up before this mile ends". Ended up getting the pace under 5 by the end of it. After that my miles got pretty quick, around 6:20, but not hard. 6:37 avg pace. 

Oh and s/o to Kedric, McKenna, rylie, Jacia, Reagan, Aspen for stealing my car

did 100 pushups/200 sit ups whilst watching psych

PM - 5 on the dreadmill(see what I did there? comedy gold) because of torrential downpour, then ventured outside for the last 5 because anything is better than a treadmill. 7:08 avg pace. My stomach was wrecked, I ate way too heavily way too closely to my normal run time. It was a cool 65 degrees and overcast/drizzling which was perfect running weather. so 10 easy to add to 17 for the day, and 102 for the past 7 days!

Tempo work today, nothing too hard because freedom's monday. 4x1200 @10k pace with 400 recovery. Was going about 7 flat pace on recovery which was sick because it felt easy. Hit 3:55, 3:59, 4:07, and 3:49. Felt pretty sustainable, I was just trying to keep a reasonable pace, save the last one where I went a little quicker. After 14 laps I was still able to come in clutch with a 73 last lap which was cool. 5:29 avg pace for 3.8 miles. Good times bc my stomach was wrecked. 3 mile cooldown and strides. Now I just taper for Freedom 10k. My goals going in are break 34, top 3 in my age group, and obliterate Connor. S/O to him for picking up my race packet from Provo, btw. Even though the rivalry game is strong right now he's a good guy. He'll die a good guy on monday #beattheballer Went to Starbucks after and got a acai/coconut milk/blueberry drink which was quite sublime.

PM - 3.8 while the rest of my family went to the lake. gained about 600 feet going up which sucked but I flew coming down. It'd be an understatement to say I'm looking forward to moving out of here.