I Hate Cedar Snow!

The plan today was to do an easy 20 miler, part with the team.  Then I decided to go 23 to get 70 for the week.  I ran the first 9.06 by myself in a 7:15 avg.  This felt very easy.  Then I ran with the team for 8.18 in a 6:54 avg.  This was not bad, but the last full mile was 5:43 and then the .18 was at about 5:00 pace.  I talked with the guys for awhile and then ran home for 5.76 miles.  This was tough.  I was tired, stiff, and hot.  I still tried to keep a decent pace and ended up 7:03 avg. for the run.  Good run but I was tired for a few hours after.  I feel good now though the day after, so that's good.

Ran a little over 3 before practice to get going for the week.  Then I ran 9.9 with the top guys.  We kept it pretty easy for the first 7 (7:20 pace), then picked it up at a designated location for the next 2.5.  I ran 5:42 pace with one of my top guys.  My guys are looking good right now and we really have not done much speedwork at all yet. 

Today was recovery.  I want to get all rested up and feeling good for a good workout tomorrow.  I plan to get up early and get a track workout in at SUU with Garrett and Ryan (although they dont know it yet)  Then I will run 1/2 mile hiles with my team immediately after.  It should be tons of fun.  It will be my own version of a BW i guess.

Today was my version of a BW.  I went to the SUU track before XC practice.  I ended up doing 3 x 2 mile repeats.  I felt a little sluggish at first, but then got into a pretty good groove.  here are my splits.  I had a good neg. split on each one.

1) 11:40 (5:58, 5:42)

2) 11:24 (5:48, 5:36)

3) 11:10 (5:40, 5:30)

Then i went over to XC practice and ran a good hard workout with them.  We warmed up for 2.5, then there is a good 1 mile loop around the middle school and track that is 1/2 up and 1/2 downhill.  We run repeats on the uphill and then jog the downhill.  My varsity guys ran 5, and i stayed with them the best i could although my legs were dead.  I still managed about 5:45 pace on all of them.  i feel good about where my training is at right now.  I am on track to hit my goal of about 80 miles this week, so its all good.

Legs were pretty trashed from yesterday.  I expected it.  Just ran easy with the team.

Still a little tired today.  Ran the first four easy at about 7:50 avg, then picked it up and started feeling really good.  Most of the rest of the miles were sub 7:00 avg. and I ended with a 7:13 avg.

Planned on hitting 80 for the week, but 75 is good for this week.  I have been increasing my miles a lot the last 3 weeks, so I need to be careful to not overdo it.  I ran about 5 before practice.  Then I ran 8.3 with the team and did a little cooldown after.  I told me kids to run hard the last full mile of the run on Northfield.  It has a slight downhill grade.  I ran with Ben.  I pushed it about as hard as I could.  I wanted sub 5:00 and I hit 4:43.  This gave me a lot of confidence.  I just need to stay healthy, continue to run some good miles, and throw in a few more harder workouts before October.

3 miles easy before practice.  Then I ran 10 with the team.  We started off fairly easy for the first 7.2 (7:06 pace), then I ran in the middle of the varsity guys for the 2.5 tempo back towards school.  (5:43 avg.) Then I short cooldown.  I felt good for a Monday.

I did about 5 before practice, 7 with the team, then 3 after practice.  I averaged 7:27 for the entire run.  Pretty easy effort.

Great workout with Ryan today.  We did 6 x 1600m at CV track.  Times were 5:41, 5:34, 5:32, 5:25, 5:24, 5:15.  We were able to keep the times good by taking an 800m recovery. I am happy with my fitness right now.  I definitely could not have done this well today without Ryan though.  Someone else pushing you helps tremendously. 

I ran a few extra with my boys after.

This was about as much as I could fit it today.  My job schedule is crazy right now.  I have to choose between running a lot and sleeping 4 hours or sleeping more and running a little on some days.  So today I chose option 2.  I do pretty well on less sleep, but I dont want to do it too often and get run down and sick.  I'm sure my fitness can improve a little more before St George, but right now I'll stick to being a little cautious.

Short run again today on little sleep. 

Started my run at 3:10 a.m. so that I could get it in before the meet.  I felt ok, but I was a little sluggish due to the early start.  I just tried to keep it steady and relaxed for most of it.  I made it through 14 miles at a 7:05 avg.  Then I decided to do a tempo from 14-19 miles.  I started off easy them picked it up as I went.  Splits were 6:22, 6:15, 6:07, 6:05, 5:44.  Then I cooled down a mile.  6:54 avg overall.  2 or 3 more key long runs plus some speed/tempo and I will be ready to roll at STGM.

A.M.  Ran 10 by myself before school meetings.  I started out easy, then picked it up a little as I went.  Ended with a 7:16 avg.  Good Monday run except that my knee is acting up a little and my hamstrings are sore.  This is weird because my hamstrings are rarely sore.

P.M.  First afternoon run with the team.  It was hot out, but I cant complain because its nothing compared to St. George.  Ran 8.3 with the team then a little extra to make 9. 7:25 avg.

A.M. I had planned on running longer this morning, but I stayed in bed too long.  The extra sleep was nice though.  I felt good and did the same loop as yesterday morning.  This time I hit a 6:56 avg.  I started out at 7:45 the first mile and progressed down to 6:37.  Hamstring felt a little better.  This will be my only run for the day.

A.M.  Good workout with Ryan this morning.  It went better than expected with the lack of sleep I've gotten this week.  I wanted to get a harder workout in, but wanted something that would not kill me.  So I warmed up 3.75 to Cedar High track and met Ryan.  We did 3 x 2 mile repeats at slightly under MP with a 400m recovery jog.  Here are the splits:

1) 11:54 (6:02, 5:52)

2) 11:44 (5:53, 5:51)

3) 11:28 (5:52, 5:36)

So it was a little tough, but nowhere near as hard as last week's workout.  I started feeling it when Ryan picked it up the last mile.  Ryan did a lot of the leading today, so thanks Ryan for doing the hard work.   

No time today and little sleep, so just enough to get the legs going.

A.M. 13.5 miles at a 6:57 avg.  Felt really good and even threw in a 3 mile tempo in 6:11, 5:48, 5:45  Hamstring still a little tight.

P.M. 5.5 miles easy with the team.  It was hot out.  I dont know how the St. George guys do it.

P.M. XC meet in Hurricane this morning, so no time to run unless I pulled a 3 AM wake up.  I had no interest in that.  I waited until 10:00 PM until I got ready to head out.  From the start, I felt really sluggish.  I ate too much at Olive Garden on SG after the meet.

Anyways, I ran 8 at 7:20 pace, then decided to still do a planned 5 mile tempo, then cool down.  The tempo started out pretty slow at 6:30 pace, then I got it down to 5:42 at the end.  Glad to be done and get a day of rest tomorrow.

A.M.  Good run to get the week started.  Went over and mapped out a good 1200m grass loop for speedwork for the team.  Just tried to keep it easy and relaxed the whole time.  A few aches and pains, but nothing too bad.  1:19 for 11 miles.  (7:14 avg.)  Will get in more this afternoon with the team.

P.M. Ran 9 with the varsity guys. The run included 2 big golf course hills and a fast last mile. 7:05 avg.

A.M.  Met up with Ryan and got in a long run this morning.  I was sluggish from the start and could not have gone much faster today.  We kept the pace pretty consistent the whole way for a 7:25 avg.  I will only get about 25 miles combined the next 3 days, so I knew I needed to start off the week well.

P.M.  Just ran with the team today.  We wamed up and then the workout was 5 x 1200m on the grass at the park we are running at on Saturday.  Most of the guys did really well.  I paced the JV guys through the first 4 at about 6:00 pace, then I did the last one at 5:32.  Easy workout at that pace, but I felt better than I thought I would after all of the miles the last 2 days.

A.M.  Only 5 this morning with the late working.  This will be the only run today.  I hope to finish the week strong though.

A.M.  Good run this morning.  Started off slow up the hills, then gradually picked it up.  Had quite a few miles under 7:00.  I wish every run felt this good.  I will get in 6 or 7 more this afternoon with the team. 6:56 avg.

P.M. Ran with the boys this afternoon. We ran over to the XC course, ran the course, did some strides, then ran back. Between 7:30 and 8:00 pace the whole way. Easy effort.

A.M.  Drove up the canyon with Ryan and my dad, who is in town from CA this weekend.  Ryan and I warmed up for 4 miles with my dad then started the 10 mile tempo back towards my house.  I felt really good, but wanted to start out conservative and then pick it up as we went.  It was good to have someone to run it with.  Here are the splits:

6:19, 6:13, 5:55, 5:52, 5:44 (30:06 halfway)

5:33, 5:26, 5:27, 5:25, 5:14 (57:13 total, 27:07 second half)

I am pleased with the results.  I wanted to hit around a 5:50 avg. (goal MP) and I ended up with 5:43 avg.  So it was a good confidence builder.  Then I cooled down 2.5 

A.M.  Good 10 miler this morning.  Started off slow because of soreness, then picked it up as i went.  Last 6 miles were between 6:15 and 6:45.  6:56 avg.

P.M.  Another good run.  Went 9 with the team.  Just ran steady for the first 7 (7:15 avg.) and then hit the last 2 harder.  I ran just behind my 4th and 5th guys. (5:46 avg.)