Step by step, mile by mile

Finally did it! 6:50 avg pace progression. I started late so it was pretty hot out by about mile 7. I changed the path so the 40 minutes fast were on a tough uphill. Last time for the three 40 minute segments I averaged 7:40's, 6:50's, and 6:20's. This one I averaged 7:20's, 6:40's, and 6:30's. I should have gone slower at the beginning. Really wanted to quit those last 30 minutes but I toughed it out. I had a Gu this time, around mile 8, which tasted pretty good, but after I finished I drank a ton and threw up and it was nasty. I just drank probably a liter of Gatorade and I think I'm gonna throw up again. Weighed myself after. About 5 pounds lighter than I've ever seen myself.

Went to Uintah XC practice. 8 miles. Went 7 miles with Kenny, Clayton, and Kedric. Clayton dropped after 3 miles, and at around 4 Kenny started surging and I stayed close behind, Kedric just maintained so we lost him too. At the canal I jumped on to a side road, which cost me momentum but now I could speed up without Kenny surging away. Dirty move but oh well. This got me about a second on Kenny so I decided to speed up because I think he was tired from all the surges he made. Pushed the last mile, but certainely didn't go hard. 5:49 split for 6:39 avg pace. Cooled down a mile with Jacia after.

AM - 7 miles easy at McCoy. I took the pace easy, but probably gained 600 ft elevation of trails. Did 80 pushups at the peak. A few strides at the end.

15 miles miles down Canal, down main, up Gov, down Aggie, and past the church, finishing at the creek.

AM - I've typed this report three times for it to be deleted. 8.5. I tried to do a fartlik and got about 20 minutes in but it felt too hard, haven't been sleeping well.

PM - Ran 3 miles WU to the KOA fields for some speed. Basically the fields consist of 4 soccer fields, each about 10 feet higher than the previous. So flat, a steep hill, more flat, ect. It was a good workout. Started out running up, across, and down twice in a 2:19 half mile. Jogged for 20 seconds to get across, ran up the fields, jogged 20, ran down, did that twice. The quick part was a little shy of 200m and I was hitting the uphills in 29 and downhills in 26 so it was some good work. I felt really good. I ate some cornbread literally 20 seconds before I left my house so my stomach hurt, but besides that I felt very good. A bit tired on the cooldown. 7 miles @ 6:35 avg pace. More mileage than I planned for today, but some good work, plus I might be able to hit 100 miles this week and still taper the next few days. Lastly S/O to my main miner Cason for updating his blog.

AM - 5. Legs felt tired. Also didn't eat anything before, and worked until 11:30 PM yesterday so that might be why.

PM - 2 down to the park, did some mediocre strides on the grass (too windy), ran back. Avg pace 6:45

3 miles WU, then a workout of 400, 400, 800, 400, 800, 400, 800, 400, 400. Equal recovery. I found this workout on Jake Krong's early blog as a tune up before he dropped a fast 10k time and it seemed like a good workout. I felt pretty dead on the warmup, and I was def. running on some tired legs in the workout. Didn't go too fast, was mainly feeling out pace. Recovery was all around 6:50-7:10 pace, so more floating then jogging. 76, 77, 2:36, 76, 2:36, 78, 2:36. After the last 800 my left foot started really hurting on the outside. I floated 200m and knew it'd be dumb to finish the 400's. No cooldown, but I'm gonna stretch and ice it out. I don't really feel like running 12 tomorrow with a race on monday, so I guess I'm cursed to never hit a 100 mile week by the blog standards. 6:29 avg pace, 5:58 pace with the warmup excluded

Foot still hurts.

I officially leave Vernal August 4th, although the 1-3 I'll be a counselor at our xc camp so Idk if that quite counts. On the fourth were driving down to stay st George, then Sedona AZ, Amarillo, Little Rock, and ending in Tuscaloosa. I'm excited to get some good runs in. I might run a race down in Flagstaff on the 6th, we'll see.