Patrick's Blog

Today for cross country we met at Cottonwood Complex at the heat of the day to start getting used to running in the heat. So we started with a 2.13 mile warm up, then we stretched while waiting for bill to go out and mark all of the 800 spots. While he was doing that we stretched and went over and did 6 or 8 strides. I cant remember. So the workout was run the region course but break it up into intervals of 800s, if your 800 was faster than 3:30 then you get a 3:30 recovery but if they were slower than 3:30 you get a 4 minute recovery. My times went like this: 3:24, 3:14, 3:07, 3:27, 3:25, 3:14. I was feeling really good until about the 4th one because that one felt to me the longest because it didn't have as many hills and most of it was a long never ending line. The first one I was surprised with my placement because I was right behind Natalie and the only people in front of me was Scott, Ben, Tomy, and RJ. For all of the rest of them the placements went like this: Ben, Tomy, Scott, RJ, Natalie then me, so from the boys who are on the team today I got 3rd. My goal was to beat my region time on this, which I did and to stay within 30 meters of Natalie. I stayed within 30 meters on all but the 4th one. This workout didn't seem as bad to me as I thought that it would be, in fact it was one of my favorite speed workouts so far, and for doing them in the heat of the day I think my times were pretty good. Then for a cooldown we were supposed to do the regions course to learn it but Sarah and I stopped at 8 miles. So we did 2.15 miles of the region course, we would have finished it but the heat was getting to us and my left shin was really hurting. Overall a pretty fun and good workout. When I came home I did my core and my squats, holding my knee up for a minute thingy, and hamstring weights. Then I went for 2 miles, out one mile and back at a way slow pace because my hamstrings and pockets were way sore and stiff. Here is my Garmin Connect:

http://connect.garmin.com/dashboard

http://connect.garmin.com/dashboard 

Today for cross country practice we met at Sunnyside Park for the last summer workout of the year, the day before school starts:( So we started by running up sunnyside over on foothill and down to Guardsman. Then we did the Shriners run through the U campus. From the drinking fountain we went a little less than a mile out along 11th avenue to get an even 4. Then we came back the same way. I started out the run with Natalie and Kevin. At the light the rest of the team caught up to me. So Natalie, RJ, and Kevin and I went to the drinking fountain. We waited for the team to get there then I went along 11th avenue with Bill. My Garmin had to go a bit farther than Bills did so he was ahead of me coming back. He went up another street so I was ahead of him the rest of the run. My goal was to catch Taylor before the run was over. I caught up to Natalie, Taylor and chris going back up foothill. From foothill on I went the rest of the run with Taylor. This was the fastest pace I have ever done for 8 miles, I am very proud of that because it was in the heat of the day without stopping. When we got to the park we did our crunches and push ups. When I got home I did the rest of my core and went for a 2 mile slow run to even out the day. Here is my Garmin Connect:

http://connect.garmin.com/activity/108944682 

Today for cross country since it was the first day of school, we met at the track. We started with a mile warm up then went straight into 10 100 meter strides. On each of the strides I picked up the pace because I wanted to have a good workout today, until came the blisters. After the strides we did dynamic stretching so we jog 100 meters do the stretch while moving for 50 meters then stride out 50 meters, jog 100 meters go up to the bleachers and go up and down the stairs then repeat that. We did that 5 times, on those is when the blisters really hit and I slowed down a ton because of the pain and I got boxed in. On all of the stairs the entire team got like attacked by bees. We then went over to the hill and did 6 hills and I pushed way hard on the hills. Then we jogged over to the gully and did 2 laps as a cooldown and on those I went really really really slow. Then I came home and ran 3.5 miles on my own and did my hamstring weights, holding my knee up for a minute thingy and squats and my core. Here is my Garmin Connect:

http://connect.garmin.com/player/109183537 

Today for cross country we met at the track again. We started with a mile warm up and a mile of speed changes. The workout was 3 3 minutes on where when the three minutes are up we stop and walk to the starting line and do a 3 minute standing recovery. I did my warm up with Sam and Dakota, when we got to the speed changes I did them with Taylor, well as soon as I caught up to him.So for the first one I started out with Natalie, our first 800 meter time was 2:57 so we made it like 10 meters past the 800 meter mark. I felt good on that one like I could have sped up the workout. So on the second one I started out ahead of Natalie, but behind Taylor. Since I need to be running by somebody to push me I decided to speed up to Taylor, I thought I could go faster so I sped up to RJ and we paced eachother for the last 700 meters. My 800 time for that was 2:55 and we got like 15 meters past the 800 meter mark. I am still in my goal range of finishing all of them within the 3 minutes and doing 800s or more for each. On the last one I started out ahead of RJ but behind Dylan. I started out way good but at about the 200 meter mark I totally crashed and slowed down the next 200. I realized if I wanted to make it in the 3 minutes I would need to speed up the next lap a bit. So on each 100 meters I sped up a little but then I heard RJ coming up on my shoulders so I sped up a ton and our 800 meter time was 2:52 so I did a negative split for that one and we got about 50 meters farther than the 800 meter mark. I felt good about todays workout, meaning I think I pushed. Then for a cooldown because I only had time for a short cooldown I did a mile and a half with Sarah at a slow pace. Here is my Boring Garmin Connect....

http://connect.garmin.com/activity/109415489 

Today for cross country we met at the track for our 3rd day of school. We started the workout by running down to Liberty Park and the Varsity did a lap around to meet at the drinking fountain instead of going straight there. So when we got to the drinking fountain we had a stretching circle and got a drink. We then jogged over to the hill and did 4 hills. We broke into groups and I was in group 1. My group got last because we had the most people in it. We then jogged over to a drinking fountain and broke into groups again and we did 3 strides. We then had a meeting for ever about the upcoming season and how to race on the different courses and about morning workouts. After the meeting we jogged up to the track and did a big grass lap to finish out at 5. When I got home I did 2.5 miles then came home and did my squats, holding my knee up for a minute thingy and my hamstring weights. I then jogged 1.5 more miles as a cooldown. I couldn't do my core because I ran out of time in the day to do it. Here is my Garmin Connect:

http://connect.garmin.com/activity/109605802 

Today I slept in, I was planning on going for my run in the morning but I slept in till 8 and I had to watch That so Raven. So I went for a run around noon and it was really really hot. So I started out going along 19th east until 8th south. I turned down Sunnyside ave and went into the park. I was planning on going 3 miles out but instead I only went out 2 because I was dyeing of the heat. On the way back I wanted to be done so I picked up the pace because I had a double cheeseburger waiting for me when I was done:) When I got back I did my core. I will try to finish out the last 2 miles. Here is my Garmin Connect:

http://connect.garmin.com/activity/109851917