Progression Daily

First run of the new year and I was sick. Thats why I haven't ran the other days.

Ran in the mountains of Mount Dutton.

Ran a lot of uphill in the snow on Cedar Mountain. For the last 2.5 miles I ran like an AT.

Ran out on a trail by Leeds.

Ran all around and 4 different times.

Ran with D Rock and threw a football around.

Ran just an easy paced 4.

Ran up to the old airport hill with Shark, Stucky, Skyler, Olivia, Liz, and Bri.

Ran out on a trail by Leeds

Ran up Foremaster.

Ran easy because of a lingering calf issue.

Ran riverside trail with Bri and Olivia.

Ran out on what I like to call the Corral Canyon Mesa down to hell hole and the new boardwalk.

Just needed to get out and run a little. 2nd mile was a 6:29 mile.

Wasn't feeling too well.

10 400s on the trail.

1. 1:18

2. 1:21  

3. 1:20

4. 1:23  

5. 1:20

6. 1:20  

7. 1:27

8. 1:25  

9. 1:28

10. 1:28    

2.5 miles in 13 minutes 10 seconds. Obviously I wasn't consistent.

Just ran.

Middleton.

Ran home from school.

Ran a trail from Winchester Hills to Diamond Valley.

Ran home from work.

Ran with the team for 5.5 then ran home from the track.

Ran out in the desert to the Turkey Farm road.

1.5 warm up

400: 1:22

800: 2:49

1200: 4:38

1600: 6:10

1200: 4:40

800: 2:53

400: 1:19

2 mile cool down.

Ran a little with the PV crew. Did 2 uphill 400s. 

Just ran around out on diagonal and what not. 

Ran on the Riverside trail.

1. 7:13

2. 7:32

3. 7:34

4. 7:29

5. 7:38

6. 7:17

7. 7:07 (ran the last mile on grass, felt good to run my fastest mile last in slow grass)

ran to play frisbee

Ran the road out in Browse. I ran the last about  2.75 in 17:58. I bet it was closer to 3. I had a lot of downhill. 

Ran a little on my way out to Toquerville falls. I didn't run more because I was entertaining a friend and I was sore from saturday. On to tomorrow.

Ran an even 5 with Stucki.

Ran an easy 5 then 10 striders.

4 200s, 4 400s, 4 200s

1. 35

2. 36

3. 36

4. 36

5. 1:24

6. 1:21

7. 1:24

8. 1:16

9. 36

10. 36

11. 35

12. 33

Ran a mile and some at the Vegas Questival! 

400: 1:15

600: 2:12

800: 3:05

1000: 4:01

1000: 3:41

800: 2:59

600: 2:12

400: 1:12

Ran 6 with Stucki and Jon.

7 800s

1. 2:58

2. 2:58

3. 2:54

4. 2:49

5. 2:54

6. 2:53

7. 2:48

Felt strong, I was surprised.

Calf was hurting so I did some grass running.

Ran 4 sets of 1, 2, 3 minutes fast.

Run in the cold rain.

18 200s. I was on a relay team with Bri and Skyler. We had to run through soccer teams bences so they might have been slower because of the traffic and weaving.

1. 34

2. 34

3. 38

4. 38

5. 40

6. 40

7. 39

8. 37

9. 42

10. 40

11. 40

12. 40

13. 39

14. 38

15. 39

16. 38

17. 38

18. 34

average of 38 seconds.

Ran from the University to the Temple Coury trail. Ran a 7 and two 6:50s for the last 3 miles.

So I lost my voice over the weekend and my legs kept cramping. I only worked the Lake to Lake Relay but I felt worse than when I have ran it. Got out just to run today.

Ran out by Ice House and buried my 11 month beard, R.I.P.

Ran out in the fields and my achilles hurt so I tried crossing the river and slipped in some swamp before I even got to the river.

Not a big fan of the course. It is just tough and doesn't get easier. I threw up right after I finished but I beat Ross.

1. 6:48

2. 7:19

3. 7:09

4. 7:17

5. 7:13

6. 7:19

7. 7:42

8. 6:59

9. 7:33

10. 7:21

11. 7:40

12. 7:52

13. 7:37

.18. 1:06

1:36:54/7:21 pace

Ran on Pioneer Hills and Owens Loop.

Ran riverside behind Shark and Skyler.

Ran Middleton very slow.

Ran up to Red Hills.

I need to close out my weeks better.

Ran 11 60 second intervals. The last one was uphill.

Ran riverside 

Ran Washington Fields loop behing Shark and Skyler.

Ran home from School.

Ran a loop with Skyler out on the trails in Snow Canyon.

Ran from Target 

Ran Airport behind Shi-Quan and Skyler.

A little run before work. 

Easy run on Cedar Mtn 

AM: Easy 2 before school. 

PM: Sunrise 6.5

Ran Dog Pound

Ran Yellow Knolls trail with Shark, Sky, Jon, Jake and I didn't feel that good.

Ran in my new Nimbus shoes. Time to get serious about training.

Ran in the dang stupid crazy wind.

Ran Foremaster.

Jogged part of the great race with part of the team. 

Just ran a mile.

PM: Ran the Trivia leg in the Great Race!

Out to the fields and back.

Ran out to Hell Hole and back on the board walk. 

Ran an easy 3 just to get out.

So a chick at the Fitness Center needed some people to run the Fitness Center 1.5 miler.  With apromise of a T-Shirt and record I signed on.  However, there were past times that would be hard to chase. I got my cousin Bri to run with me.  She got a new course record and I was 11 seconds behind MAN-U's time. Then I ran some more afterwards. 

Ran out to the fields.

Had to get out and run a little.

I felt so tired!

Ran around busy town.

Ran all around supporting the Iron Man. 

Ran in the rain and head wind.

Meant to run but could only do 7.

Ran all over the place, tripped, and got a bug in my eye.

Ran out in the desert with Ross Man. Swam in Fort Pierce wash. 

Just got out before work.

Ran out in the Fields and to Stucki Farms.

AM: Ran

AM: Relaxed easy run. 

My arch hurt at about mile 17 so I dropped out of the race at around 19.5.  I didn't want to risk injury. I was going at a 7:11/mile pace until I had the arch pain. All in all good work out. It  was so cold and wet.

1. 6:39

2. 6:56

3. 6:42

4. 6:43

5. 6:42

6. 6:52

7. 6:49

8. 6:55

9. 7:11

10. 7:12

11. 7:40

12. 7:33

13. 7:33

14. 7:25

15. 7:52

16. 7:40

17. 7:49

18. 7:45

19. 12:22 (walked and stopped)

.57. 11:28 (walked and waited for Ross)

Starting to feel sick.

STill feeling sick .

Ran close to the salt lake 

Ran up and around Mueller Park in the mud. 

Ran in the heat.

Did Subway all day and then decided to get out and run in honor of Prefontaine.

Its hot 

AM: 2.1 miles

PM: Ran 4.13 in the Cliftons and they felt great! Each mile got faster.

Green Springs desert run

AM: Ran Dino Hills with Dahlson. 5.05

PM: Did tempos of 5 min, 4 min, 3 min, 2 min, and 1 min. With equal recovery.

Ran the trail with Aaron, Derek, and Baker. Ran about a 7:10 pace. 

MAYORS LOOP FOR THE REST OF MY LIFE

1. 7:10

2. 7:05

3.7:09

4. 7:15

5. 7:06

.56. 4:04

39:49.6/7:10

AM: Ran same loop with Aaron, Derek, Ross,  Bri, and Liz. 7:04 pace.

1. 7:35

2. 6:59

3. 6:57

4. 7:04

5. 6:54

.51. 3:35

39:02.4/7:04 mi

PM: Ran the same run because Metler made me.

1. 7:28

2. 7:06

3. 7:22

4. 7:36

5. 7:40

.50. 3:37

40:29.9/7:22 mi

AM: Ran same thing at 7:22 pace. 

1. 7:09

2.7:05

3. 7:22

4. 7:36

5. 7:40

.50. 3:37

40:29.9/7:22 mi

PM: 7:16 pace backwards 

1. 6:49

2. 7:00

3. 7:30

4. 7:22

5. 7:44

.51. 3:38

40:03.6/7:16 mi

Same deal at 7:12 pace with Ross, Aaron, and Baker.

1. 7:29

2. 7:07

3. 7:01

4. 7:21

5. 7:10

.51. 3:33

39:40.8/7:12 mi

Leg 1: 9.4 miles (Super Hard) Gain of 1262 ft.

1. 7:39

2. 8:41

3. 7:10

4. 6:51

5. 7:04

6. 9:00

7. 9:18

8. 8:03

9. 7:03

.40. 3:08

1:14.06/7:53mi

Won my heat and passed a dude that was walking then he called me a douche bag. I wasn't the one who made you walk bro.

Leg 14: 6.2 miles (Very Hard) Gain of 932 ft.

1. 7:23

2. 7:59

3. 8:02

4. 8:23

5. 8:13

6. 8:06

.23. 1:33

49:40.1/7:58mi

.Leg 27: 4.13 miles (Hard) 

1. 7:47

2. 8:01

3. 8:23

4. 9:00 

.13. .55      

34:05.6/8:15mi

AM:

1. 7:26

2. 7:14

3. 7:32

4. 7:28

5. 7:24

.50. 3:39

40:43.4/7:24 mi

PM: I deviated from the loop!!! I ran the loop but went and played wiffle ball.

5.87 miles

AM: Ran 8 600s with the Running Club. Good turn out!

1.75 warm-up

.50 striders/dynamic stretches

1. 2:15

2. 2:15

3. 2:17

4. 2:22

5. 2:19

6. 2:17

7. 2:17

8. 2:08

2 mile recovery

2 mile cool down

AM: Mayors Loop

1. 7:28

2. 7:26

3. 7:50

4. 7:57

5. 7:28

.50. 3:29

41:36.9/7:34 mi

PM: Mayors Loop backwards with Hayden and AARON.

1. 7:05

2. 7:05

3. 7:01

4. 7:10

5. 7:22

.50. 3:43

39:26.1/7:10 mi

AM: Mayors Loop with Bri, Jenecee, Derek, Hayden, and AARON

1. 7:33

2. 7:35

3. 7:51

4. 8:02

5. 7:47

.50. 3:54

42:41.4/7:46 mi

PM: Mayors Loop with AARON

1. 7:02

2. 7:25

3. 7:23

4. 7:27

5. 7:40

.50. 3:45

40:41.1/7:24 mi

Tried mayors loop but my hamstring got tight and I turned around. 

Ran around the riverside trail then out Tonaquint and back to Man o War. Ran at a 7:37 pace and my hamstring held up. 

NEW LOOP AM:

1. 7:26

2. 7:17

3. 7:19

4. 7:46

5. 806

6. 7:03

.64. 4:31

49:27.2/7:27 mi

PM: Mayors Loop with Vermillion add on.

1. 7:39

2. 7:29

3. 7:26

4. 7:28

5. 7:24

6. 7:00

44:27.4/7:25 mi

AM: 6 800s

1.5 miles with warm-up and stretch laps

800s

1. 2:56

2. 3:03

3. 3:08

4. 3:04

5. 3:04

6. 2:53

400 recovery in between each 800.

2.5 mile cool down.

PM: Ran easy 4.5 easy to recover R-Mans phone.

AM: Tonaquint loop at 7:39 pace

PM: Loop starting from Larskpur  Park at a 7:36 pace.

AM: Tonaquint Loop at a 7:46 pace.

PM: Mayors Loop 7:53 pace. 6.05 miles

AM: Ran Tonaquint Loop with Sun River add on. 8:05 pace

PM: 3.1 on a tread mill and I also did weights. 

Ran out to Little Valley and made a loop. 80 week club thanks to Metler! 

AM: Tonaquint loop. 7 miles

PM: 4.15 miles in the heat of the day to the splash pad.

AM: T-Loop!

PM: Evening Loop 6.1

AM: Mayors Loop Tempo at a 6:47 average. 9.7 miles.

PM: Easy 3.4

Ran half of the Uncle Same 5k because I made the course.

Tapering Week for Bryce Canyon. Just ran 10.

4 1200s and 2 400s

1.5 Warm-up

1. 4:40

400 recovery

2. 4:38

400

3. 4:24

400

4. 4:26

1st 400- 1:13

800 recovery

2nd 400- 1:13

1.5 cool down.

Felt tired but its all good. Ran a little bit with Galaxy Squad and Metler.

Cedar Mtn run with Ross and Kelvin

Great race! My arms felt really heavy? I have never had that sensation before. I also threw up right when I finished.

1. 6:27

2. 6:44  13:11

3. 5:46  18:57

4. 5:51  24:48

5. 6:04  30:52

6. 6:04  36:56

7. 6:21  43:17

8. 6:28  49:45

9. 6:46  56:21

10. 6:34  1:02:55

11. 6:37  1:09:32

12. 6:54  1:16:36

13. 6:31  1:23:07

.1. 0:29   1:23:36

1:23:36/6:23 mi

Temple Coury down to Tonaquint. My quads are still really really sore.

AM: The loop with Derek and Jenecee.

PM:

Run in the heat with Nick. About killed me.

AM: 5.5 Mayors Loop.

PM: 4.5 Ran a 5:46 mile but my hamstring couldn't handle the speed. So I ran easy after that.

Desert trail run with PVXC

Marathon course with D-Rock, Jenecee, and Liz. 

1. 6:59

2. 6:39  13:38

3. 6:49  20:27

4. 5:57  26:24

5. 6:15  32:39

6. 6:30  39:09

7. 6:31  45:40

8. 6:55  52:35

9. 6:20  58:55

10. 6:21  1:05:16

11. 6:20  1:11:36

12. 6:12  1:17:48

.10. 0:40  1:18:28

1:18:28/6:29 mi

1st 6: 39:09

2nd 6: 38:38    

Ran a negative split.

6:31

6:55   13:25

6:20   19:55

6:21   26:16

6:20   32:36

6:12   38:38

Yep not too hot today.

Ran the loop with Derek and Liz.

Just had to get out and run because I delayed. Ran with 9 tacos with in my gut.

Ran 7 on Cedar Mountain.

Ran my dream run from mile 21 down close to mile 7 on Cedar Mountain.

1. 7:54

2. 8:25

3. 8:18

4. 8:26 (uphill miles)

5. 6:34 (start of downhill)

6. 6:34

7. 6:17

8. 6:23

9. 6:08

10. 6:21

11. 6:43

12. 6:27

13. 5:51

.31. 2:07

1:32:27/6:57 mi

My downhill miles were at a 6:21 pace.

Another sweet in run the mountains.

Ran on highway 14 mile post 33-41with some trail running. 7:53 pace.

5 800s

2.25 warm-up

1. 2:54

2. 3:02

3. 3:00

4. 3:00

5. 2:53

3.25 mile cool down pretty much. 

Run with the Metler Man and my knee hurts. 

Easy 4 in the Nike Pegasus.

Easy 2 in the hood.

1. 6:16

2. 6:11   12:27

3. 6:26   18:53

4. 5:58   24:51

5. 5:39   30:30

6. 5:55   36:25

7. 6:06   42:31

8. 6:11   48:42

9. 6:17   54:59

10. 6:14  1:01:13

11. 6:25  1:07:38

12. 6:52  1:14:29

13. 7:26  1:22:05

.03. .10   1:22:05/6:18 mi pace

Clock said 1:21:39 and I'll take that.

3 mile splits

18:53

17:32

18:34

19:30

I hated the last 3 miles. I kind of gave up towards the end because I didn't like running through random neighborhoods.

Ran a ;oop with Aaron.

AM: 3X1 mile repeats

1. 6:09

2. 6:26

3. 6:18

PM: 3.30 easy

Ran in the heat and almost died.

AM: City creek with PVXC.  5:60

PM:3.4 on the tread mill.

The loop.

Marathon course at 7:03 pace.

AM: Part of the loop.

Ross and I ran the VRRT on August 12th 2014. So we had to get out on the 11th and 12th to run it again. Ran from Willis Creek to Webster Flat. Chased a calf elk before we even started. Saw huge bucks and ran well. PERFECT WEATHER!!

Ran from Strawberry Point road to Willis Creek.

AM: Ran 2.25 tempo at 6:35 pace. Then just ran 7.25 easy.

PM:

Just ran around.

Ran to a park by University of California Riverside 

Ran 7 on the beach in San Felipe México. 

Caught the end of XC practice on the trails.

Ran the Foremaster loop.

AM: 4.5 Easy grass run.

PM: 7 800s

.75 warm-up

1. 2:53

2.2:54

3. 2:47

4. 2:43

5. 2:48

6. 2:52

7. 2:44

1 mile cool down.

Ran down on the riverside trail with D-Rock, Hunter, and Kris.

Marathon course 12.25 to the Dixie State track.

1. 5:49

2. 6:07

3. 6:17

4. 6:41

5. 6:48

6. 6:34 (Started to have the urge to poop and stopped)

7. 6:56

8. 7:51 (Stopped at Chuckawalla and relieved myself)

9. 7:19

10. 7:15

11. 7:52

12.7:56

25. 1:52

1:25:18/6:58

My body was feeling great but I had the poops.
 

AM: 2.50 Easy chill

PM: Turkey Farm uphill 400s and 200s. 6 of them.

1.25 warm up

1 400: 1:44

1 200: 33

2 400: 1:38

2 200: 42

3 400: 1:45

3 200: 38

4 400: 1:45

4 200: 40

5 400: 1:48

5 200: 36

6 400: 1:36

6 200: 33

2.25 cool down with Skyler

6.25 total.  

AM: Easy grass run then core.

PM: 7 Sienna Hills to Hell hole

Sunset one 

AM: Grass run

PM: 4 MILE TEMPO

1 mile warm up

1. 6:16

2. 6:37   12:53

3. 6:40   19:33

4. 6:16

25:49

1 mile cool down.

Riverside 

Ran out to Snow Canyon and spent some time looking for a pooper. Ran with Jenessa. Meant to run more in the night but I hiked then hunted

AM: 5 bluff

PM: 2 1/2 Webb Hills

1. 10:02

2. 10:22

1/2. 4:50

I am not good at uphills.

AM: Grass running

PM: 5 miler City Creek Trail.

Foremaster with Jenessa.

AM: Easy Grass Run.

PM: 18 60 second itervals

Ran home from school. Ran an effortless 6 min mile. Maybe a good thing?

I thought I was running faster. Fun trip!

1. 6:13

2. 6:38 12:52

3. 6:58 19:50

4. 6:46 26:36

.5. 2:44 29:20

AM: Grass run 

PM: 5 mile repeats 

1.75 warm up

1. 5:45

2. 6:00

3. 5:59

4. 6:05

5. 5:53     5:56 pace

.75 cool down

Loop with George.

AM: Grass Running

PM: 4,8,12,16,12,8,4

2.75 warm up

4- 1:17

8- 2:53

12- 4:32

16- 5:57

12- 4:20

8- 2:48

4- 1:10

.75 cool down

Ran my own thing with D-Rock.

Did an out and back 20 with Jenessa 

AM: Easy run with D-Rock!

AM: Easy 4.

PM: 10 grass 400s. Derek and I took 3rd.

2.5 warm-up

1. 1.04

2. 1.13

3. 1.13

4. 1.15

5. 1.14

6. 1.10

7. 1.12

8. 1.12

9. 1.07

10. 1.10

The 400s might have been a little short and cut the tangents more on some of them.

.75 cool down

Box something loop with George and Derek. 

AM: Grass running

PM: 4 Airport Hill 800s

2.5 warm up

1. 3:30

2. 3:28

3. 3:27

4. 3:20

1 cool down

7.5 total run

St. James run with Derek.

Ran out to Coral Canyon to blow off some steam. 

AM: Easy run with George

PM: 6 uphill 400s, 6 uphill 200s

1 mile warm-up

400- 1:41

200- 37

400- 1:41

200- 37

400- 1:47

200- 36

400- 1:47

200- 32

400- 1:39

200- 35

400- 1:30

200- 27

3.5 mileage for workout and recovery

2.25 cool down

6.75 total distance. 6.75+4.85= 11.60

AM: Ran with Jenessa easy grass run.

PM: 6.17 Churc Roks with Georgy

The loop with George 

AM: 4.5 easy

PM: 1.25(90%)+.50(faster than race pace), 1(90%)+.50(faster than race pace), .75(90%)+.50(faster than race pace), .50(90%)+.50(faster tha race pace).

Warm-up 2.5 miles

5.46 miles of tempo. Time: 33:26.2/6:07

1. 6:05

2. 6:08

3. 6:30

4. 6:13

5. 6:00

.46. 2:30 (Finished my last 800 really fast and passed Clark.  

1.63 cool down with Metler

9.59 total distance.     

Ran by myself.

Ran from Leeds to Derek McLaw's house. 

5 mile time trial to see who are top 7 men are.

1.75 warm up.

1. 6:04

2. 6:24

3. 6:39

4. 6:36

5. 6:03

31:47/6:21 mi

Race time was 30:59

Cool down .75

I was 8th on the team so I didn't qualify for Riverside but I will drive down on my own.

AM: Easy grass run with Jenessa and Bri.

PM: Trail run with Derek, George, Katy, and Jenessa.

7.12

Riverside Trail with Jenessa, Kris, Hunter, and Clark. 

AM: Easy run with Georgy.

PM: 20 60 second. 7.50 

Ran on the CBU course to get ready for the race tomorrow.

AM: I don't know why I am not faster! I feel like I'm running so much faster than I really am.

1. 5:57

2. 6:40

3. 6:44

4. 6:51

5. 5:41

31:50/6:30 mi

PM: I was pissed about my race so when I got home I decided to run a mile as fast I could. I ran a 5:09 which is close to my fastest mile ever. Ran 3 total.

AM: Easy 4 by myself.

PM: 6 mile rain run. 

AM: Easy 

PM: 7 1200s

2.5 warm up

1. 4:14

2. 4:17

3. 4:18

4. 4:15

5. 4:15

6. 4:04

7. 4:21 (Paced Jenessa for her last 1200)

1 mile recovery + cool down

8.75 total distance

Ran with Jenessa

AM: Easy grass

PM: 14 400s

1.50 warm-up

Ran on the grass down by Heritage Elementary.  I felt really tired but I ran the last couple wih Jenessa which helped my speed.

3.5 of 400 running.

.75 cool down.

5.75 total mileage

Ran 3 easy with striders

Well I don't wan to say I have mental problems but everytime I run on a grass course my body shuts down.

AM: 4 miles easy

PM: 6 1 mile repeats

1.75 warm up

1. 5:56

2. 5:48

3. 5:49

4. 5:51

5. 5:48

6. 5:41

1 mile cool down.

8.75 total.

AM: Easy with Jenessa. 

PM: Ran 2.5 trail on my own then 6.71 with Derek, Jenessa, and Liz. Found a tortoise. 9.21 

AM: Easy foremaster with Jenessa. 

Ran and scouted for deer by Panguitch lake. Afterward my dad and I crashed into a deer on his motorcycle......So I might be able to run for a minute. 

Ran some 800s with Bri but not fast. Then I ran about a mile and a half with Metler

Desert run with Jenessa. My knee is getting more flexible.

Riverside with Jenessa and Jon. 

Ran a warm up and did 8 200s. 

2/frisbee. Listened to Ryan Hall at our Conference dinner. 

Last collegiate race! I pr'd but that's not saying much. Gonna miss XC! 

AM: Run with Derek. 

PM: 5 Down Hill 400s and 200s, 3 Uphill 400s and 200s.

Half mile warm up

1. D400- 1:07

2. D200- 31

3. D400- 1:12 (200 recovery)

4. D200- 30 (200 recovery)

5. D400- 1:12 (200 recovery)

6. D200- 32 (200 recovery)

7. D400- 1:04 (200 recovery)

8. D200- 34 (200 recovery)

9. U400- 1:38 (200 recovery)

10. U200- 40 (200 recovery)

11. U400- 1:31 (200 recovery)

12. U200- 34 (200 recovery)

13. U400- 1:19 (200 recovery)

14. U200- 35 (200 recovery)

15. D400- 1:08 (200 recovery)

16. D200- 31 (200 recovery)

1 mile cool down.

6.20 total mileage

AM: Easy run with Liz and Jenecee.

PM: Easy run with George

Ran a solid 8 with some uphills.

1. 7:20

2. 6:51

3. 7:04

4. 7:08

5. 7:08

6. 7:14

7. 7:00

8. 7:02

56:48.3/7:06 mi

AM: Easy 3

PM: 4 mile tempo then 3 mile tempo

.75 warm up

4 mile

1. 6:07

2. 6:35

3. 6:34

4. 6:17

25:33/6:23 mi​​

1. 6:25

2. 6:38

3. 6:08

19:11/6:24 mi

.75 cool down

Up Foremaster 5 

Smooth 9 out in Dog Town. 

20 60 second intervals 

AM: Easy with Shi, Hunter, Brandon, and Megan. 

PM: Chuck-a-Walla to Hobo Canyon with George. 

Feeling cold and tired. 

Ran 6.5 Middleton loop at a 7:10 mile pace. Felt smooth but it was cold and wet.

Ran T-Bone the Middleton Power line and back to the University. Ran fast for a trail run. Brought my last 2 miles down under 7 min pace.

Coral Canyon to Prospector.

Ran down the Monkey Test Jump Mesa. Ran the 3 miles at 16:22.

1. 5:51

2. 5:18 11:08

3. 5:13 16:22

Ran 3 to loosen up the legs.

Ran the Zen Trail with R-Man.

Easy run.

Loop by University.

Ran the Zen Trail with Skyler.

Pyramid 

200: 34

400: 1:13

600: 2:06

800: 2:48

800: 2:49

600: 2:01

400: 1:09

200: 30 

Tread Mill

I should have finished stronger....I thought I would feel stronger for the last mile but I haven't run a 5k for a couple of years.

1. 6:03

2. 6:11

3. 6:28

.1. 35

19:17/6:14 ave

Grapevine, Prospector, Church Rocks, Tunnel, Water Tank, Coral Canyon Mesa, Park, and home.

Ross Man Loop at a 7::30 pace with some good uphill.

The Loop with Aaron.

1. 6:51

2. 6:57

3. 6:45

4. 7:07

5. 7:10

6. 6:54

7. 7:07

8. 7:13

9. 6:59

10. 7:12

11. 7:32

12. 7:16

.85. 5:50

1:30:53/7:04 mi 

Ate 2 cookies and 3 little doughnuts. Threw up immediately after I finished. 

Run with George to blow off some steam.

Running around delivering cards with R Man.