|Miles:||This week:|| 29.50
I didn't feel too great this morning. Later I felt a little better and I just wanted to go on a short run to see if moving my body would help.
With Justin, I wouldve guessed the pace was around 7:30 but it was 7:07. It wasn't an overly difficult run but I could tell my body is still working this sickness out of me.
4 mile repeats with Brennan.
4:56, 4:59, 5:08, 5:00. I wasn't happy with the times but for a bad workout it was good. I feel like my body is still working back from the sickness so I will make sure I am sleeping and drinking a lot to put my body in a good posiiton.
With Denver, slow and easy.
I was tired today. My tempo had 2 stoplights so it was a little annoying but splits were 5:44, 5:41, 5:29, 5:36, 5:15, 5:14. The last two miles felt pretty hard for me but i felt like if I let off the gas I wouldn't be able to get back into a fast pace if I slowed down too much.
My groin/inside of my hips were hurting a bit on this run. They felt kind of tight on Sunday morning when I woke up.
Hips/groin felt normal this morning.
200m: 33 seconds
800m: 2:20, 2:20, 2:20
The last 1200 got a little hard and I had to put in some extra effort to stay in, but I didn't have any doubt I could stay with it. It was a good workout.
Groin/hips hurt a little.
Groin/hips hurt a little. Paul stretched them out after the run.
Groin/hips felt fine. Good run. I have been sleeping more than usual. The last 3 nights I have got around 11 hours a night. But I feel fine once I'm awake in terms of energy and maybe the extra sleep has been good for my recovery and hips/groin.
2 mile tempo: 10:30
2 mile tempo: 10:16
1 mile tempo: 5:01
Today was pretty hard. I talked to Coach Griggs because I have been sleeping 11ish hours a night the last few nights. I feel like my energy is fine once I'm awake but it's hard to get up. Today on the workout the first two mile tempo felt good. I was acutally focusing on trying to stay relaxed as I could instead of just trying to hang which was good. But about a mile through the second tempo it got pretty tough and I probably would have fell off but Caleb and Devin wouldn't really let me which was good. The last mile tempo I was actually surprised because I felt like I got a bit of a second wind. I didn't feel great but I was able to stay with it.
I was real tired after the 2nd and 3rd reps though. Honestly the cooldown was really hard today because I was just tired. Maybe the fueling station opening next week will be helpful because maybe I'm just not eating enough. I will sleep great tonight though. I have been taking my one a day supplement so I don't think Iron is the issue.
I will say today not feeling good, and being able to hang on shows me I am in good shape, but I've got to better figure out how to fuel and treat my body so I can feel great when it's time to go hard.
One last side note: My groin/hips felt great today. I will keep stretching them and keeping in contact with Paul but that was a good sign. I went in before the run to put some heat on it and that was good.
The 3 hill repeats were hard to breathe on because of the wind but the effort felt fine.
4 800s inside also felt fine, don't have my watch for the splits but I think they were all between 2:22 and 2:25.
Some stomach problems today.
Sorry for no notes Mond-Wedns. Some of these afternoon runs I feel physically fine but just more mentally fatigued (maybe because of school) so I feel like sometimes they are harder runs than they need to be for me.
Course Preview. I honestly felt pretty out of it today, I thought I fueled good but maybe just felt mentally fatigued. Not sure why but I'll sleep good tonight and hopefully should be good to go tomorrow.
25:46 for 8k (5:11 mile pace).
My mental game is not good right now is the first thought I had after the race.
But positives first: I fueled so well. My stomach felt great, my energy felt good, my legs felt fresh and ready to go today. I felt relaxed on the warm up which was good because I was nervous yesterday. And I stayed relaxed when I got a bad start and was able to regroup temporarily with Justin and Mark and all of them. And comparatively I felt pretty similar today mentally as I did at CSI and my time was a lot better tofay
However, I get frustrated with these longer efforts because I haven't figured it out mentally. When we do mile repeats or 1k repeats I can stay checked in and when it starts to hurt I know I just have to make it a minute or two more. What's hard for me is when I'm 3 or 4k into 8k and it's starting to hurt and I know the end isn't even close. Even though it doesn't hurt that bad at that point in the race, the thought is discouraging every time, and I panic because of the pain and lock in around an 80-85% effort instead of going for it. Looking back I'm sure I felt just as good as anyone else did at 3k but I responded wrong to the pain that I did feel. I feel like I overthink things and it's holding me back. I really do feel like I am in good shape. I was tired after the effort but felt I could have gone faster, and felt pretty recovered from the effort within a few minutes of finishing the race. If we did a few thousand repeats a few minutes after the race I think I could have locked in and gone fast for 2 or 3. I was talking to Bridger about it too on the cooldown and he said he thought I looked really strong and even fresh coming in the last straightaway. I think he's right and I need to figure out how to take the stress out of running and make it fun, learn how love and embrace the pain more when it hurts, and even learn how to just want it more. I think good days are ahead, I just need to get my mind right.
I do think I need to go back to the racing/workout strategy I had during most of the fall season which is ride with the guys until I blow up and die. I think in some of these spring workouts I have been overly worried with how I feel throughout the workout and it may be preventing me a little bit from feeling the pain and running as fast as I need to to really get better, and that showed through today.
That being said, so many guys on this team have been a big help to me and it was awesome to see a lot of them run well and step up today. I am glad there are a lot of fast and good guys I get to train with every day.
sleep 10:30 pm to 6:30 am
Workout in the Laub.
1k 3:05, 800m 2:28, 800 m 2:28, 600m 1:44 (was supposed to be 38,36,34 but don't know the 200 splits), 1:41 (was supposed to be 36,34, 32 but I don't know the 200 splits)
this workout, was easier for me, I felt so because I was able to focus on being very relaxed at a faster pace.
It actually felt good the 600s to to pick up the pace. I was hoping for a 400 or two after or something quick but I felt good today and it did feel good to open up at the end.
Sleep 9:50 pm to 6:45 am
10:15 pm to 7:45 am
Didn't feel great but that's okay.
sleep 10:15 pm to 8:15 am
I felt like I got stuck at an 85% effort again. I actually feel like one of my strengths is being able to conserve energy and stay relaxed early in a race but sometimes it's harder for me to switch gears and that was the case. I feel like It's hard for me to get in a "flow" type of mental game during a race but I was thankful for another race opportunity to practice and learn more. I was a little bummed because I think I ran the same pace today as I did through 2 miles at the 5k on the track in October-Ish. I was thankful they put together the meet though because I need to keep racing to learn how to be better.
Sleep: 10:30 pm to 5:30 am (Tuesday morning)
I don't have the exact splits from my watch but I asked Brennan
800s: 2:28, 2:28, 2:26, 2:26, 2;24, 2:24. This workout was actually kind of hard for me. Maybe it was cause it was windy? Or I was just tired from getting up early. I also will say it doesn't help me to expect a workout to be "easy" because then when it starts hurting I get more frustrated about it. It helps me if I just expect it to hurt a lot no matter what. Then if it does I'm ready and if it doesn't it's just a "bonus" I guess. It was a good workout though.
53 HR sleep 10:30 to 7:30 (wednesday morning)
9.1 Solo. 7:38 pace I think? My legs were actually pretty tired so it was nice to go alone and just relax a bit on this one.
HR this morning was a 49 but I might've counted wrong cause I was pretty tired today.
Sleep 10:30 to 7:25 (thursday morning)
PM swam 30 minutes at the HPER building. I liked it it's a good workout for my arms and lungs.
HR 63. Today my legs felt better than yesterday.
Sleep 10:15 pm to 7:30 am (Saturday Morning).
My legs felt pretty tired again today. I stretched them out pretty good after the run though.
PM swam 30 minutes
2 mile warm up
4 mile tempo: 21:25 is the total time on my watch. My watch might've been off but here were the splits I had: 5:21, 5:18, 5:13, 5:16. I fell off a little bit at the end which was too bad but I did stay mentally checked in the whole time and didn't just let them put a big gap on me. The last 400ish meters is when I fell off but the gap between us stayed the same. I was pretty tired after that but within a few minutes felt ready to go for the second rep.
10 min-ish recovery
2 mile tempo: 10:16 total time on my watch. Splits I had 5:08, 5:06. I felt my mental game was pretty strong here. I focused hard on staying on the first probably 1000 then we hit the downhill. I was able to just lean forward and actually relax a little bit. It was like a second wind almost because when we turned and started going north right before the mile mark it hurt but I was pretty fine with it and just focused on going hard. Once we turned and started going uphill then I was trying pretty hard again to not fall off. But overall I was pretty happy with my mental game today. My legs were actually kind of tired and sore on the warm up, which was weird cause this week hasn't been crazy difficult but I was happy I still was able to hang on for the most part today and go for it.
Morning HR: 45 sleep 10:30 pm to 6:15 am.
Two and a half hill loops. Today effort wise was not hard.
First loop; 2:53, :44, 2:56
Second loop: 2:46, :41, 2:53
Last rep: 2:51
Morning HR: 54 sleep 10:30 pm to 8:45 am
by myself, avg HR 148
Felt kind of tired today but it was fine
Sleep 10 pm to 6:30 am but it took me quite a while to fall asleep
2k repeats: 6:20, 6:22, 6:11
1200m for 4th rep: 3:45
last 2k: 6:07
I was very happy with today. I felt kind of tired yesterday for some reason so I made sure I had a lot of carbs last night and rehydrated to recover and start today feeling 100% charged back up. I think that is the problem some days is I don't recover right so I start the next day at less than 100% fueled up which Natalie had talked about in our last nutrition meeting. I felt like mentally today I did a great job of just processing the workout in the moment and not thinking about how much further to go. Before the 4th rep I was feeling a little tired but I was confident I could make the 2k so when Coach said 1200 for us I knew even more I could do it. The last 2k rep was fast! But I felt on top of the pain. The last 400 felt like we really started to move and it started to hurt pretty good but I knew I could make it by that point. I did a good job of not thinking about my breathing as well. I wasn't overly focused on how I was feeling so I was able to stay more relaxed and I think the pain bothered me less today because of that.
Did an evening swim as well. 30 min
I felt pretty tired today energy wise. I actually had an accounting test at 12 and knew it would be pretty long so I wanted to make sure I was mentally sharp so I actually ran after aruond 3 pm. Looking back I know I didn't fuel great today before my run and part of that was cause of the test, and my stomach was bothering me and feeling off. But today was just a reminder that sometimes I can do a better job of eating more before I run to have good energy and for my stomach to feel good. Legs were pretty sore today.
HR 53 sleep 11:30 pm to 10:30 am
2:24, 2:24, 2:22, 2:22
This workout should have been easy but I didn't do a good job of recovering over the weekend so my legs were a bit tired. Good reminder to make sure I get my legs right for Friday.
Evening swim as well for 30 min.
Wednesday's usually become my nice very easy run of the week. It was nice.
Course shakeout. Felt like my lungs were kinda off today but it was fine.
Felt like I put myself in a good spot but lost focus for a minute and let them get away. My lungs were a lot more tired than my legs were today. I noticed my breathing was struggling a lot earlier than my legs were. Not sure why but i was okay with today's effort. Not happy but it's fine. I just need to keep doing the little things right and wait for my moment when it clikcs together well.
My stomach also started bothering me a little bit. I wonder if next time pre race I shouldn't do oatmeal with my breakfatst, just stick with a bagel and light foods.
My legs were tired from yesterday. This was the furthest long run I have done. I felt pretty out of it after the run and maybe that was a fueling issue? I thought I did a good job on Friday night when we got back of eating a lot and well but it was fine. Used the normatec boots after the run.
Was tired but it was more of a sleepy tired than tired from the workout.
Sleep: 11:30 pm to 8:30 am
I didn't use my watch for the spits. It was an easy workout.
Today I felt really good. Not sure what it was. But I thought we were going a lot slower than usual but our pace was more like it normally is when I looked at the watch after the run.
Good workout today. Felt very relaxed. 1 1200m, 2 800s, 3 400s . Forgot my watch so I don't remember what the splits were.
It was kind of all over. Not the best workout but I do like the longer efforts because it forces me to be tough and learn how to deal with the pain for an extended period of time.
My watch may have been off but here is what I had for the splits for the 5 mile tempo:
5:43, 5:35, 5:26, 5:31, 5:24.
A little fast today, but felt great.
This morning when I woke up and started moving around, my groin felt sore. I have had issues with this in the past and this was what was bothering me in early January for a little bit, but it kind of worked itself out. It didn't feel great though. Running didn't make it worse, but it hurt whether I was running or not and so I only ran 4 today to be safe and to not overuse those muscles today. I set up a meeting with Paul for tomorrow.
Groin hurt a little bit today but less than yesterday. Paul stretched it out a bit and didn't seem super worried about it. Felt like it was a little harder to breathe today on the run, but I have a day like this every once in a while.
Groin felt great as I have been stretching it more and paying more atttention to it.
Breathing and groin felt great.
In orem with Braden. Groin has not been an issue at all the last few days, we ran in the canyon and the last few miles were a little fast but I felt good.
Workout was 8x400s with a lap jog of recovery, did it with Evan.
This workout was easy and the goal was to try to stay as relaxed as i possibly could during the reps to get the feel of how that would feel holding that pace for a longer distance like a 5k.
5:00, 5:00, (sat this one out), 4:55
2x 400s : 66 and 64 were my splits.
I felt like the mile repeats shouldn't have been as uncomfortable as they were but it was okay. The 400s actually felt really good to open up a little bit even if it wasn't all out.
Long run with some of the guys. I actually wished it was a little bit faster than it was but it was good.
It was great to see Evan do a 15:30 5k, and to hear how he felt about it. It got me even more excited for the 5k at UVU next Friday. At the very least I want to break 15 minutes. My high school 2 mile pr is 9:27 and when we did the 5k on the track in October I think i went through 2 miles somewhere in the 9:20-9:30 range before I blew up, and I think my strength is better than it was on October, so if everything clicks I would love to be able to hold a 4:40 mile pace for a 5k next Friday.
2 1k repeats at 3:00 and then 4 400s. They were supposed to be at a 66 but they were all a little bit faster. The 1k repeats felt fine and honestly made me feel a lot more confident that I could hold that pace for a whole 5k or faster.
Legs were a little heavy today, more so than expected because yesterday didn't feel too bad
Legs felt very good and the strides did too!
5k in 15:18 at UVU. I got a good start and today for the most part I felt really good about my mental game. I just hopped In the back of the front group and turned my mind off. The first half went by pretty fast too so I was feeling good. Jared created a gap between him and the front pack and with 4 laps to go I was still feeling good and decided to try to separate myself from the pack and catch up to him. I separated from the pack but I couldn't close the gap all the way to Jared and got stuck by myself in between the two groups. With two laps to go I really started to feel it and got passed by a few. Looking back I should have waited longer to make a move, or just fully committed to get up to Jared and work with him. My mental game is getting a lot better but I felt it was pretty tough once I was by myself so I need to be smarter with those kinds of decisions. Splits were 4:40, 4:53, 5:05 I think. Was hoping to at least break 15 but I think I'm definitely in shape for that (without a conversion), I just need to run it smarter.
14 in orem with Ben and his little brother Isaac. Legs were a little tired but we didn't go too fast so it was good
Today felt good. I was surprised how easy the 400 felt at that fast of a speed. I was focused and working hard but it definitely wasn't an all out effort.
10 with Justin Hodges, a little slower today, my legs were actually a little more tired today than I thought they would be after yesterday's workout.
With Spencer and Camren since most of the other guys were going shorter because they were racing Friday. Stomach was a bit weird today but it has been doing much better for the most part.
Nice and easy today and I got to try out the dragonflys on the track for my strides which felt really good
My legs were feeling a little achy this morning so I was actually a little bit nervous. I did the normatec before the warmup to try to help that out as well, even though I had done it yesterday.
2 mile warm up
3:55 for 1500m
Splits (first 300m, then the 3 400m splits after that): 46, 1:04, 1:03, 1:00 (there were some decimals in there so that added up the extra 2 seconds)
Was near the back of the pack after the start but everyone was bunched pretty tight so it wasn't a concern and I was on the inside so I wasn't running extra. Not including the last lap, every time I made a pass it was actually on the inside because they were running more in the middle or outside of lane 1 so I squeezed by on the left. That probably won't happen often but it was very nice and probably happened 3 or 4 times within the first 800. At I think the 800m mark I was in 2nd actually and I think Mark was in 3rd behind me. At 400 left Mark took the lead and started to go so I went around the other guy at that point. I wanted to try to go with Mark, but he gapped me pretty good on the backstretch. But I was staying locked in and still going as fast as I could. I do think I was able to close the gap a little bit the last 200 but he already had built a pretty good lead on me. Overall I was pretty happy with the race, I had no idea what to expect time wise and it was cool to see how good my speed had improved just from having a good base. My high school mile pr is a 4:26. In all honestly it was probably the best race I've had since being back from the mission.
The things I am finding most helpful for me mentally duirng a race are to just try to turn my mind off and not really think at all (a neutral thought is far more powerful than a negative one and you can only have one thought in your mind at a time) and to not ever lead the race at all until it's time to make my move (and when I make my move just fully commit). I felt like it helped me mentally to distract from the pain and how I was feeling when I could just focus on the person(s) in front of me and focus on staying with them. When I watched the race afterwards there was actually a few things I didn't quite remember haha. After crossing the line it felt good when Mark turned around and could see I was the first one there behind him to finish. And a minute or two after the race I realized I didn't feel very good and then I threw up.
Then did an 11 mile cooldown with Mark and Ben which was pretty tiring but it was fun.
First 5 miles went by so fast and I felt great. Then my stomach really started to bother the second half and I had to slow it down a good amount.
Today's workout was very very difficult. My legs felt fine but again my stomach was really really bothering me on the warm up, the whole workout, and on the cooldown. I'm not sure why because it was yesterday too. It has felt so much better the last few months than it was in the fall but I saw today as a good mental test if nothing else and I was actually very very happy I was able to lock in and stay on given how my stomach was feeling. t.
1000 changing pace
600 changing pace
1000 changing pace
6000 changing pace
By myself today, but nice and easy. Legs were a little tight.
|Debt Reduction Calculator||