Hurdle the Dead, Trample the Weak

AM: 6 miles

Ran around Sandy for 6 miles. Kept it relatively easy, but I subconsciously picked up the pace like I always do. But it was great to be out there and going hard.

PM: 3 X 10 pull ups

Ya, those were hard.

AM: 5 X 600 M

Today was great. I started with a 1 mile warm up and drills to help my form and strength my legs and then ran some great 600's. After the first 2 it started to pour rain which made it even better so I was able to run each one at a very fast hard pace. After the 5 I ran a 400 at 80% and ran a 60 which was great. Then I cooled down with a easy mile.

PM: 5 mile tempo run

I gave myself a 5 min warmup and 5 min cool down and then ran a 4 mile tempo completely by feel. I also brought my dogs with me so that I could wear them out before going to bed. The tempo fun felt great. During it some of the kids on the skyridge team joined me, but wasn't able to keep the pace for very long.

PPM: Stretching

AM: 6 miles

Ran a nice hilly run. After the first mile I had 2 miles of straight up hill, then 1 mile of rolling hills, then 1 mile of down hill, then the last mile was little bit of both. It felt good to be out and going. I ran at about an 7:00 pace.

PM: Tennis

Played tennis with some friends for about an hour.

AM: 6.5 miles

Ran the gully with Zach today. We started out pretty easy, but as the run continued, we picked it up. Ran the last mile hard (like 5:15 hard).

PM: 5.5 miles

Ran from my house to Alta High School and back at a really easy pace (8:300 - 9:00). Trying to work up to fast high mileage, but today was just to get the cardio with low stress on my legs. Felt good all the way through. Stretched afterward right before going to bed. 

PM: 4 miles

After a long 8 hour shift in the warehouse I got out a nice 4 mile run. I ran the the Skyridge High School track so I could run 1 mile barefoot and really focus on my form. Make sure my back is straight, I'm landing right on my foot, my head is pulled back, my knees are lifting and driving backwards. After running a mile there I quickly put my shoes back on and hit the asfault really focusing in on the feeling of a "perfect running form" and really zeroed in on making it muscle memory.

I found that when I really focused on my form and hit the streets again I was running a lot smoother and faster than I was before getting to the track, AND it was all with less effort which meant I could push harder if needed, but I kept it down to let my body recover. I most likely will be doing more of that in the future, because I really think it helped improve my running both physically and mentally.

Didn't get a chance to run today. I had to say goodbye to some very important people in my life and so it was kind of a rough day. 

PM: 6.5 miles

Today I ditched the watch and just ran in the gully. I needed to run out some feelings I had and I didn't want a watch to limit me from doing that. It felt good to do that and I was also able to run in my new Nike Pegasus' so that was awesome. When I got to the upper trail of the gully I really let loose and picked up the pace. Like I said I didn't have my watch, but if I had to guess on an average pace I would say probably about a 6:15 - 6:30 pace, so overall it was a good fast run. 

When I got home I did some core, strengthening excersises, and stretching.

AM: 5 miles

Me and my brother wanted to do a nice altitude run so we went up to Alta Ski resort to run. But becuase there was some kind of race going on in the canyon we couldn't get up there, so we decided to do Jacobs Ladder in stead in Corner Canyon. It was so rough. We went about 5 miles up Jacob Ladder and my thighs and calfs where dying, but I loved it. It was such a cool run, you could see the Salt Lake Valley as your going up, but then when you broke the tree line, you could also see Utah Valley so you had a gorgeous view of both.

Anyway I completely died going up, but coming down was great. When I got home, had a nice breakfast of a recovery smoothie and some eggs. Gotta mow lawns today and more running will come tonight.

AM: 2 miles

I ran with Trevor on Porter Rockwell Trail for only 2 miles. He's pretty slow and out of shape so it wasn't the run I was hoping for. Afterwards we played some basketball in the park.

PM: 4.5 miles

I got Zach to run with me in the gully, but he didn't want to go super far so we only went 4.5 miles in the lower gully. Strengthening excersises and stretching after.

I realized today that I need a new group to run with. I've been trying to run with others, because it actually gets me out there running, but everyone I run with is kinda slow (not to sound rude or anything). So this week will be a week of finding a new running group.

PM: 8 miles

Ran up to Alta Ski Resort and ran 8 nice elevated miles. It felt good to be back up there and I enjoyed it. Instead of run the normal camp ground loops I turn and run up the mountain until I found a trail that I could follow back down. Got some nice pictures of the scenery and what not. Also found an abondoned mine shaft that I hope to explore later.

PPM: 3 mile walk

Walked around the neighborhood to help my legs recover and strengthen.

PM: 7 miles

Ran a nice farlek today around Lehi. Started with a 15 min warm up, then 3 min hard 2 min easy for 20 min, and finally a 15 min cool down. I ran it around a loop that got both good up and down hill running so it was great. I took the warm up a little too fast so I think it hindered my 3 min hard efforts just a bit, but I'll fix that for next time. Also I want to move my warm up and cool down to only 10 min to get in more hard running. 

PM: 10 miles

I couldn't find my watch today so I ran an old 10 mile loop I made in high school. Was gone for 74 min so about 7:30ish pace which isn't bad for my first 10 mile since I've been home. I felt great the whole time and ended strong. Can't wait to keep progressing.

PM: 3 miles

Just 3 easy miles on a treadmill to keep my legs loose.

PM: 2 miles

My companion from my mission just came home and I told him that I would help him get back into shape, so I ran 1.5 slow miles with him and then .5 by myself at a faster pace.

PM: 2 miles + soccer game

Had an indoor soccer game so I did a lot of hard short sprints there. Afterwards did 2 rage miles.

PM: 8 miles

Met up with Zach at Porter Rockwell and we saw David there so we invited him to come run with us. It was really fun to run with them and talk. We kept a pretty even 7:30 pace for 7 miles, then I ran my last mile at a 5:29 to get a fast finish. Felt great. Good things to come.

400 Splits

1	2	3	4	5	6	7	8	9	10
74 sec	71 sec	72 sec	72 sec	71 sec	72 sec	71 sec	69 sec	70 sec	67 sec

PM: 5.5 miles

Had a great workout today. Ran a 1.5 mile warm up, then 10 X 400 m (on the road with a slight incline at the beginning), then a barefoot 1.5 mile cool down. Had some great splits, was trying to stay around 72 secs, but it took me a couple of trys to get the pace down. Then the last 3 I threw in a little more effort to try and go sub 70 sec. Loved it.

Also today at the warehouse we had a guy bring his watch to see how far we walk each day. We found out that we walk on average about 15 miles a day in the warehouse working, so little fun fact.

Stretching and some pull ups right before bed.

AM: 12 miles

Well today I was supposed to wake up and run 6 miles with Zach and Tavin on the Bonneville Shorline trail, but they both bailed on me, so I just decided to go by myself. So the plan was to run 10 miles on the trail, BUT I got lost and ended up running an extra 2 miles so yay. I kept it relatively conservative, because my legs were soooo tired from yesterdays workout, but I averaged about an 8:30 pace which isn't that bad. Can't wait to get back out there.

Spent the rest of the day roofing.