The best pace is a suicide pace

First day of preseason track, fartlek at the indoor. Ran three laps hard, then three laps easy, then the stairs, switched direction and repeated. 3.5 miles of this, the first set felt pretty rough, but after that I felt great. Got some burn going, but not too much for the first workout in a while. Feels good to be getting my life back on track. Pun intended. Always.

In my defense, it was too hot in that stadium and I was sick and couldn't breathe. oh yeah, and I suck. I went way too slow at the beginning. The pace felt fast so I told myself the other guys would die later, so I relaxed. Then I found myself in last place. By this time, it was already too late, so I sucked it up and finished as best as I could. My legs were fine the whole time, but I really couldn't breathe. On the last lap, I was still in last place, but I was close to the guy who was second to last, so I realized that I hadn't used anywhere near all of my energy, and sprinted hard to catch him. It was a fast kick, but that's because the rest of the race was way slow

two fast laps followed by core, got in quite a few sets, felt good. 

Core with minimal running.  Did 50 burpies, 50 partner push-ups, 50 squat jumps, 1:00 plank, and 50 sit-ups, with one lap between each set. after that did 2 sets of 500m fartleks. The burpies and push-ups hurt way more than they should have, I'm way out of shape. I need to get a lot more serious with pre-season stuff. 

Mile and 200m time trials. Ran 5:17 for the mile, but had no one to push me, as Clayton and Talon stopped at the 800m. They both ran good times, 2:12/2:13, so they'll both be going to BYU. On that track, out of shape, with no competition, and no prior knowledge that we'd be racing, I'm okay with my time though. Never got my time for the 200, but I'm sure it wasn't good

400m time trial. PR'd with a 60.15, but I really wanted to go sub-60. Oh well. Probably should have done more afterwards, but I didn't.

More Time trials. Talon and Clayton wanted to do the mile (they did the 800 last time,) so we ran that. Clayton hit 5:02, I hit 5:03, Talon did 5:04. All of those would be sub-five if we'd been outside, and hadn't had to maneuver past sprinters and people we'd lapped. Three guys under five is not bad, so this season should be pretty great

2 laps w/stairs

30 burpees

2 laps w/stairs

30 squat jumps

2 laps w/stairs

30 push-ups

2 laps w/stairs

30 v-ups

2 laps w/stairs

Felt good, got going prett fast on the running, the strength stuff was a bit tougher though. Can't wait for it to be warm enough to train outside every day, and we'll have enough space to get real/long workouts in.

More time trials. Yay. We did the 200, 800, 1600, then 400. I might have done better if they'd been done in a different order, but oh well. I did the 2, 8, and 4. 27 for the 200, 2:21 for the 800, 67 for the 400. These are all terrible times. The 200 was alright, but it sort of burnt me out for the others. I hate running on that indoor track. 

On the other hand, Simplot is next week and I could not be more excited. I missed last year, so I really need to make up for that. I intend to run sub 4:50. It's gonna be a freaking party. 

Finally got outside for a few miles. I was really sore, but the run actually made that feel better, so that was great. Coach said to do 3-4 at a recovery pace, so I hit 3.5. Good run, average at 6:43, fastest at 6:34. Felt really easy. Only downside was that the sidewalks had a lot of really mushy hard to run in snow, so I ran on the road, which meant getting sprayed with mud every time someone drove past. Semis are the worst. It was 36 degrees, but I felt really hot. Probably need more water. 

Paced Christian on his mile, he needed a 5:50, so  I ran that with him instead of the workout. We hit that time pretty close, so I felt good about my pacing abilities. After that, went outside with Talon and Clayton for an easy mile at 8 pace. My thighs are still way sore but everything else is starting to relax.

Mile warm up, 3.63 easy miles, 7:45 average pace. Finally got a nice group of runners, Kenny came, and him, talon, clayton and I all ran together. It was really fun to run in a pack again. Legs felt good, the soreness is finally abating. Feeling strong again. Ready for simplot

Fartlek, three sets of 4:00 hard/4:00easy. Fartleks are my worst workout. I have a harder time with them than anything else. This being said, I actually felt pretty good today. Average on the fast was about 5:50, which isn't bad for this point in the season. 3 days to Simplot, and the coaches are doing it different this year. They tried to put everyone in as many events as possible. So I'm running on the B-4x400. Yay. Last time I ran a 4x4, (freshman year) I screwed up both of my handoffs, way bad, and now I get to do it against people who are actually fast. I am not a sprinter.

There was a basketball game at the indoor, so coach said we could do a run outside, or just go home. We decided to do a few laps on the track, in an attempt to get the snow melting. The snow was about to my ankle in most places, running in it was quite difficult. After this we decided to work on handoffs for the 4x4, since none of us on the B-team are actually sprinters. I'm hopeful. I think it's possible that I might make it through the relay without dropping the baton.

worked on handoffs

This was a good race. I had a good place on the line, so my start was really good. The race just seemed shorter than usual. I didn't pay as much attention to the laps as I should have, and let myself fall too far behind at the end. I ran most of the race in second, but got passed towards the end, and didn't realize how little time I had to make the distance up. I'm really happy with the final time though, about four seconds off a PR in the indoor season is not bad at all. 

I ran slow. I'm really not used to this distance, I don't know how to run it, I was too conservative. I held a lot back at first. Oh yeah, and I got us DQ'd. I forgot I was in a relay, and did not get off the track swiftly after I finished, and got right in the way of a guy whomst was moving very quickly. He slammed into me, his knee flying into my thigh, and we both went down. My let will probably be sore for about a week.

Circuit workout after warmup. Felt kind of dumb, didn't get much from it

The long road home, started with 50 squats with 2 laps, than balance balls with 3 laps, than 50 burpees with 4 laps, than planks with three laps, than 50 pushups with 2 laps. Felt good, I'm going to be sore for a while, but coach henderson says we're doing the same workout every day for the rest of this week.

Another one like monday. Quick steps, then medicine balls, then weight carries, then core, then laps then jumps

long road home, 2 laps, then 3, then 4, then 5, then 4, then 3, then 2. The core between was 50 partnered pushups, 50 squats, 50 burpees, 50 more partnered pushups, and 50 sit-ups. the core killed, but I should have gone a lot faster on the laps, Kenny and Clayton probably finished 10 minutes ahead of me and Todd, but it was a good workout

"game day." We split into four groups, lined up in said groups, and ran, seal crawled, leap frogged, etc. back and forth relay style. It wasn't fun, and it didn't hurt, so it seemed like kind of a waste of time. Plus practice went way later than usual, and it's friday, so I'm kind of upset.

Wind sucks. Went outside with Kenny for a easier run, I did 4.5, Kenny did a little less. The paces were all over the place, based on which direction we ran, as there was a 30 mph cold wind. The first two miles were at the effort level of about 7:15-30, I sped up a lot for the last 2.5, which felt like 6:30, but, due to the weather, and the fact that they were uphill, the splits were closer to 7:20ish. When I got back, the sprinters were doing some 100-150 meter repeats, so I joined them to get a little bit of speed in.

1x600, 1x400, 1x200, 2x400. Splits were 1:48, 72, 30. 68, 67. After that we ran 1600m alternating one lap slow, then the next fast. My legs started to hurt pretty bad after the 200, so the rest of the workout was kind of tough, but I tried to push through. My speed is kind of week, I need to focus on workouts like this. 400m cooldown after. The Red and White will be Thursday and Friday, and I'm excited. They seperated us into actual teams this year, and they did it randomly, so Clayton, Kenny, and I are all on one team. We'll probably win on distance alone. I'm doing the 3200, 1600, and 800, goals are 10:40, 4:50, and 2:12

Recovery run: neighbourhood. one lap at pace.

All things considered, great race. For this early in the season, this is a really great time, especially since I haven't done any distance/endurance stuff lately. We've pretty much only been doing speed, and I'm totally okay with running a 10:40 with speed alone. We started really fast, the first few splits were really encouraging, until I died on the last three laps. 72 at the first lap, 2:30 at the 800, 3:53 at 1200, 5:11 first mile. I didn't catch the rest of the splits, but each lap was just slower than the one before it. My legs felt fine the whole time, it was my lungs and heart holding me back, and those are usually pretty easy to get back in shape, once we start getting some mileage.

Oh yeah, then I ran the 300m hurdles mostly as a joke. 51.84. Third place.

Out of 4

This was stupid. The splits were ridiculous, I went out way too fast. My freshman year, my 800 PR was 2:21, and my mile PR was 4:57. My first 800 today was a 2:21, but the final time was 4:57. Let's just say I didn't negative split. 

Coach told us to do an easy 2-3 mile run, so naturally, we did a fast 4 and a half mile run. the average pace was about 7:00, so I guess it's not that bad, but still a lot quicker than I would have liked the day before a meet. 2x400 when we got back, paced for 200, than finished the last 200. 

This was a fun one. It felt really fast, and I felt really good about it the whole time. I ran in third for most of the race, than worked my way to first in beginning of the third lap. Held that for about a lap, then dropped into a close second at the beginning of lap four. I stayed right on his tail, planning to pass in the last 100 or so, but when we got there, his kick was just a bit better than mine. Then in the last 10 feet I got passed by some guy from maple mountain, so third instead of first. The guy who won only did so by less than 2 seconds, so it was really close though.

The 3200 was a joke. There wasn't much time after the mile before the 32, so my legs were still dead when I setepped onto the line. There were a lot of guys running it who hadn't run the mile, and they were fast guys. There was also a large group of dudes who were running it as an interval workout, which was very distracting. I ran a rather slow 10:57, and probably took like 10th

I love doing two hard days in a row. Today was a fartlek-on the track. For long distance it was 800m hard, than 800m easy. For mid-distance it was 400 hard, 400 easy. I think I was the only boy doing the long one. So I ran it alone. My 800 is nothing impressive, splits on the fast section were 2:37, 2:43, 2:38, 2:43. pretty consistent, but not very fast. Did a lap around the school to cool down when I finished.

Another hard one. Ouch. We did 2x400 (67, 71), then 5x200 (30 second average), and 10x100 (14-15 average). Shouldnt have been too hard if it weren't for the fact that we've already done two or three hard workouts this week. My legs are very dead and tired.

Finally an easy day. just did 3.5 at an easy pace. Felt great

1 lap with stadiums, then one lap without, followed by core. 4 sets of this, 50 sit ups, 50 push ups, 50 squat jumps, 50 burpees. After the burpees, one lap with stadium and cooldown.

station workout with sprint relays, core, and uphill wind sprints. really short, but intense.

Lots of core

One mile at top speed, then two easy miles. The first mile was uphill and into the wind, so we only hit 5:30, but the last two were like 6:30 pace, so those weren't too slow anyway. but still nothing too hard today.

Another sucky 32. The same guys from spanish fork were doing the same workout thing. It's dang near impossible to find a solid pace when you're constantly getting passed by guys going 200 pace, then passing them as they go closer to 10k pace on the next 200m. It's really distracting. I probably wouldn't have won if they'd been running it normally, but the time sure as heck would have been a lot faster.

Bad race. The heats were put together really weird, so Clayton and Talon were in a different heat than me. I screwed up my strategy today, it was windy, and I should have drafted until the very end. I drafted in second place the first lap, but when the split was like 76 I wanted to go faster. The second I sped up to pass, the guy previously in first sped up as well, and stayed very tight until the last lap when he passed me with almost now difficulty. I really tried to kick, but my legs just wouldn't do it

We should have taken today a bit easier than we did. We were all very sore to start with, my calves were not happy that I did a workout today. We did a mini-beast, with 800m beforoe each off 100 bycicles, 50 squats, 100 sit-ups, and a two minute plank. After that, did two miles. Didn't track splits on the eights, but they were quick, probably in the 2:30-40's. The run was at 8 flat pace, so not very fast, but yesterday was very taxing, and I was exhausted the whole time.

I'm fairly certain Coach Hill wants us dead. He gave us 4x400, 10x200, and 10x100, and instructed us to do all of them "As fast as possible." We realized that wasn't going to work after Clayton hit 52 on the first 400. We went pretty quick after that, but not race pace. We split it in half, and then stopped after about the first half because we were totally dead, our legs decided to stop working. We then literally laid on the ground groaning in pain for a solid 15 minutes. It wouldn't have been that bad if we weren't already so sore from yesterday and the day before that. But we started with calves already dead, and thighs exhausted. I just hope that I'll be able to recover by UVU.

1 mile shakeout after a rather long busride. Very sick during this due to the pizza buffet I consumed about 15 minutes before. Felt good on the legs though. I think I've actually recovered enough to perform well tomorrow.

The mile was good, I finally qualified for BYU, but I really should have done that last year. and the year before that. Oh well. The steeplechase was sick. I really love that race. I managed to take first in my heat, fourth overall, S/O to Tyler Penrod for setting a killer pace for most of the race, it made a great steeplechase. I did it in 6:46, breaking Mason's old school record at 7:02, so that's sick. The American Fork coach was talking to Coach Henderson, and apparently he was pretty impressed with my performance in the event, which is great because I actually really want to run steeple in college.

Supposed to be a distance day, but we did tempo instead. When we left, it was realy cold, so we all had gloves, jackets, tights, etc. About 10 minutes in, the sun came out, and made it hot. We shortened the run and icreased the pace, we just wanted to be done at that point. The average pace was 6:41. The last full mile was 6:12. It was very uncomfortable, and my calves were very sore after the first 1/2 mile. 

Three easy miles, 6x60m strides. Feel good, nothing really sore or tired. Didn't really need a recovery day, but I got one so whatever

I'm getting a little tired of intervals. Today was 2x600, 3x400, 5x200, and 5x100. I probably could have gone faster on most of them, but I'm a little mentally dead this week. I have too much to do, and not enough time.

Easy-ish 4 mile run. Pace was 7:26, we were all really sore, and that pace hurt much more than it probably should have. Small amount of core when we got back

1x400, 2x200, 5x100. more repeats, yay. After the intervals, 1 easy mile. Home meet and prom tomorrow.

Those Stuansburry guys were quick. Went out in the front pack, but we did our first lap at 67. That was a bit much. I kind of died on the rest. It was still a pretty solid PR, I just think I could have gone a lot faster if the first lap had been more reasonable. I also would have liked to positioned better. I also would have liked to run the 32, but I went to prom instead.

4x400 at two mile pace, 2 mile run at about 7:00 pace. Took it easy today, and probably won't go too hard on the mile tomorrow at spanish fork, I want to hit a good 32 time, I haven't done that this season.

Remember yesterday, when I said I wanted to get a good mark on the 3200? Today I just said screw that. The meet was really informal, more of a workout. You could just show up to any event you wanted. So I showed up to all of them. I competed in every open running event, and also the 4x400. Doing 9 events sucks. 

110m hurdles-21.3

100m-13.72

1600m-4:53

400m-1:00.46

300m hurdles-52.2

800m-2:18

200m-28.54

3200m-12:04

4x400m-4:19.56

I realize that these times are pretty much all garbage, but my legs were totally dead after the mile, which wasn't very fast because it was 5 minutes after the 100 which was 5 minutes after the 110. In spite of these horrible marks, I scored 21 points from the 800, 1600, 3200, and 4x400. It takes skill to score in all four of the longest events on the track. I am really sore, and I am experiencing painful cramps in my legs when I put them in certain positions.

Repeats are great, but this is getting really repetitive. 2x800, 2x400, 2x200, 2x100. After yesterday, I did not have much in me. the eights were at 2:42 and 2:34, the fours were 74 and 71, I didn't take splits on the short ones, it's kind of pointless. Mostly I just wanted to die the whole time, my legs were totally dead after the warm up. It was a rough day.

Easy day. Coach said to get a few miles in, and "enjoy it" so we ran to and played on the park. It's been a while since I did anything like that, and it was nice. Really relaxing.

The whole distance team did an easy run through the neighbourhood, which means I got to run a really relaxed pace. Took it very easy in preparation for the wasatch meet tomorrow, hoping for some good times.

This was really an excellent day. It was the first time I've been able to run the 32 on fresh legs, and it felt great. I ran strategically, I wanted to be careful, and I also wanted to win. Because of strategy, I took a few parts slower than necessary. I think I actually could have ran it a lot faster. With more training, I believe that next time I run this race under favorable conditions, I can go sub-ten. 

I've fallen behind on entries, so I'm just going to log the mileage from the last two weeks here.

The plan was to go sub-10 today. I have no idea what actually happened. I suppose there was no competition, I ran alone the whole time. I also think I was kind of mentally drained from waiting the whole day to run just one event, and it was also a little cold. All this being said, I still should have been much faster. BYU is this week, but I don't get to run the 32 there, so region is probably my last chance to run a good time. 9:45 is my season goal, and I want to hit 4:30 in the mile

1 lap with bleachers, then core, then 1 fast lap, then repeat. Core was 100 sit-ups, 50 hybrids, 50 squat jumps, and 50 tricep dips.

This was my first run in 3 weeks. The furthest we ever ran this track season was 5 miles. I set out to do 8. It didn't really work. My legs were already sore from an intense game of frisbee on saturday, and I haven't ran in a while. At about 3 miles, I realized I couldn't do the full 8, so I turned early and finished with 6. The average pace was an unimpressive 7:30, but this was the furthest I've ran in almost 6 months.

5 miler. I think this is the third workout with the team, and still not one other varsity boy has shown up. I have a hard time running without anyone to pace or push me. Did 5 miles, I'm out of shape and it was way slow. First day with new shoes, not sure I liked them. Maybe they just need broken in, but I experienced pain in the feet, and left side of my groin. They have very little cushioning, might take them back and get something else.