USU

great race today! well it was more of a tempo. ran with mikey untill the last little bit loosing to him by 8 sec. im really impresed with how well we are all getting! this was one of my best 5k times and it was pretty much just a tempo! looking forward to seeing all my hard work these last few weeks (see feb. 6ths post for details on the past few weeks) pay off.

hello everyone! sorry ive been slacking on my updating lately! i'll give a quick summary after todays run details (for my future kin looking at my runs;)                                                                                                                                                    anyways today we did our am run with 3 miles and afternoon we headed down to the river trail to do our 10 mile run with 30 min tempo. did really well untill about minute 23 when my explosive stomach problems kicked in. i tried to make it to the maverick closest to us but i coulent do it. i ducked behind a rock and let it flow. i then picked the dead grass and wiped. sorry for the details. but i started again and kept an okay pace the rest of the way. i ran with able who also had stomach problems. i know that i could have kept my 5:40 pace the whole way if i didnt have problems though and that helps my confidence! i iced my foot good tonight.

 so these last few weeks have been some of the toughest running weeks i have ever had. our mile repeat mondays have been chalanging but me and casey have been able to blast them! im no longer woried about the future of the repeats because i know that i'll be able to do them. trail tuesdays have been super fun, and im trying to keep my foot and ankle in one peice;) wednesday river trail tempos have been the toughest part of the runing lately but i know im getting better at them and i still have my confidence. the stomach problems have been stupid though but i think i can deal with that too by going durring my 4th period class instead of right before practice so we'll see (again, sorry about my detailed bowl movement problems;) i like old man hill thursdays so im looking forward to those. easy fridays are heaven and saturday tempos arent too bad. im really looking forward to seeing all my hard work pay off! lately my extensor tendons in my right foot have been very swoled and inflamed and i took a couple days off durring its worst. ive been taking care of it reallywell and its progressing. thankfully it dosent affect my running very much. so the winter training continues in its tough glory but im confident in my ability to kick its ace! just keep running i guess! and thats the end of my ranting everybody! goodnight....baby!

am: matt and dave made me 5ish minutes late. i bet i was pushing sub 6 min. pace for 1.5 of the 3 miles to catch up but it felt good! we did plyos after.               

   pm: 7 miles with old mans hills. we did 1x800 2:43 2x400 both 1:16 and 4x200 :36 :36 :35 :34.

felt good but pretty tired in the legs and i was having trouble brething 100% but still kept up well and kept it solid. we did our lifting after

nice easy run today. passed out flyers and had a few laughs!

good race today. pushed it really hard and was confused about my slow time but the race ended up being long! finished about 10 secs behind mike and 5 behind tommy. abel was right behind me. pv dominated!

great time trial today.i got a pr with 4:42.  i felt like mike casey and i could have gained a few seconds faster on the first lap as i felt we slowed down alot but i was running with experienced pros so maby it would have burnt me out idk! it made me confidant about the track season starting here in a few weeks.

am: usual morning run

  pm: 10 with 30 min tempo at 5:42 pace. i probably hit it perfect by a second or two for the total average! first time in a couple weeks so that felt good. calves tight from yesrterday

am: usual 3

pm: easy 8 good to take a break

am: usual morning run.

  pm: 

on form. t

am usual.

pm: 5 on prospector. prety nice

am: 6 with 15  min temp at 5:20 pace. hit right on

worried i might be gettin sick!

gott up on the holiday to run with the manly men. abel shaved his leggs, so it goes without saying we had a smooth run together. we went down to old man hills and did 3X800's. times were 2:35 2:37 2:35. fastest times yet but tough

am : good run with the usual 3

pm: mile repeats, 4x1600s with a goal pace of 5:20. 

each lap for basically the whole workout was 1:20s right on pace for 5:20, with occasional variables including a crowded track, wind (or so mike said), lane (1 or 2, sometimes 3) on turns, etc., with a faster last lap by a second or two on each 1600. This workout took more effort than any previous 1600 repeat workout, but performance wise, this one was probably the best repeat workout of this season, all things considered!  Casey and I, the split machines, scored 5:17, 5:19, 5:16, 5:17. I noticed we relaxed a little bit on the 3rd but still was able to reach goal times from 1-4 seconds each time, on our most challenging time yet.

the rest of my miles for feb