Step by step, mile by mile

12.5 @ Red Cloud Loop with Aaron. Pace 8:14. Pretty easy. Ate wayy too much after church though, so my stomach was killing me.

Mile warm-up, followed by easy 6.5 mile run. Aaron had a dentist appointment that morning so he did the workout while we warmed up, coaches told him we were doing a 50 minute tempo run. For everyone else the coaches changed their minds and decided to go easy pace. For the first 1.5 miles Christian, Jordan, Austin and I were in the front. Christian slowed down and they sped up, I following. Eventually I realized they kept trying to pick up the pace so they could beat me or something, so I slowed down, telling myself I'd speed up at the last 2 miles. When we hit the 4.5 I started striding out and doing low 6's, blowing past the other two who were slowing down from surging. It wasn't too hard, my legs felt heavy though. I finished with about 3 minutes on the other guys. Splits;

6:59

7:19

7:14

7:07

6;25

6:04

With the last half mile being a 6:05 pace. Overall felt pretty easy. Strides and cooldown after added up to a little over 8. Averaged a 6:48 pace. Aaron said he averaged 6:50 on his tempo run, so I felt pretty solid.

2.5 mile Shakeout that evening. 6:06 pace. Nothing too awful. Core, strides, stretches, and lifting after

Mile repeats. Aaron partnered up with me(sorry Christian. You'll always be #1 to me), and made me start off. The other faster people starting were Christian, Austin, and Kenny. I ran pretty quickly and came in at a 5:12, which was sweet. Austin and Christian ran like a 5:30. Mason(Austin's partner) got a bit closer to Aaron but Aaron prevailed, running like a 5:29, Mason a 5:27, which caused me to take this repeat easier, coming in at 5:25, gaining a little more of a lead on the team in second. The next one Aaron ran a 5:33 and Mason ran a 5:19, so Austin got a few seconds of a start on me. I let him tire himself out for a bit, and passed him at about the half-way point. I picked up after that, running a 5:21. Aaron held Mason off in the end. For the last repeat the Varsity crew and anyone else who fancied to hurt had the option of a fourth repeat. It started, and by a minute Mason and I had probably a 10m lead on everyone. The two of us kept pushing each other, and when we had a quarter mile left either I surged or Mason slowed, either way I came in with the win. I ran a 5:12 again, Mason a 5:18, Aaron like a 5:25, and Austin and Christian got 5:30's. Cooldown and stirdes after added up to 6. Overall felt good! I was going quick, but I wasn't pushing super hard or anything like last time, and I could only do 5:23 then. Crazy thinking that I beat my sophomore 1600 PR 3 times on the non-linear repeat course, without the use of spikes or major competition! Coaches seemed impressed. On a side note I payed my footlocker fee today, so looks like I'm coming back for round 3!(Nationals will be round 4 ;))

2 mile shakeout that evening. 6:14 pace. Last half mile was 5:20 pace. 8x30 second hill repeats and strides after.

3 easy miles with the team w/ core. Strides after. Preregion is tomorrow. Coaches want Aaron Mason and I to pace varsity for a high 5:50 the first two miles then kick it in gear. Hopefully I can pull out one of the 5:12's I was throwing out in repeats on Tuesday.

2 mile shakeout. 6:14 pace. Strides after.

2 mile shakeout that morning.

Wasn't the race I wanted. Rather than packing, we decided Mason Aaron and I should go out 5:40 pace. That's fine, but Aaron didn't tell me until we were on the starting line, so my mental was screwed over. First 100m went well, then tight curve. Mason went sharp and got in the front, and Aaron took it too quick and stumbled and cursed a bit. about 50m later Aaron trips and falls. Christian passes me. Can't swallow, feels like I'm dying. I work with Christian to pass people. I pass him a little over a mile in, but he passes back. Halfway point. I can hear Aaron's breathing behind me. I know he'll make a move soon. I pass Christian, and Aaron passes me. finish kick = nonexistent. Barely managed to beat Christian, I let Aaron blow ahead. Varsity Times-

Mason - 17:11

Aaron- 17:25

Me- 17:38

Christian- 17:39

Kenny - 18:37

Austin - 18:52

Kedric - 19:06.

Overall not a great race. I'm glad I got it out of the way. Time to get some speed. Also top 5 made relay for American fork! #KennytheSlayer

Did a mile warmup with the team. Coach told us 20 minute easy run, about 15 seconds into it my knee started killing me, a problem that arose during the meet yesterday. Walked back to the high school, biked for the 20 instead, and did core with the team. Drove out to salt lake that night. 10 miles on the bike in intervals of 5 and 15 resistance in 37:30. Ran on the treadmill for 3 minutes. Lifted and did a little plyometrics after.

AM- 3 easy miles on the treadmill at 7:19 pace, 4 miles on the bike. Bit of core after.

PM- Was aiming for 3 miles under 16 on the treadmill. Was strong at the beginning, but a heavy lunch made the run 2.25 at 5:18 pace. 1.75 at 7:13 after. Strides after that.

Another mile that evening at a steep gain, 3 miles on the bike, then lifted and did core