Gotta Run...

This morning I ran an 8 miler on the H hill from highway to highway, the Gould's wash run. My dad rode along with me on his bike and my mom drove behind us. I love running up on the H hill. There are so many great trails that are really fun, and I get good altitude training. The first mile I went slow, more of a warm up mile. After a few miles I felt really good and started to pick up the pace. Here are my splits:

1 - 7:16
2 - 6:19
3 - 6:55
4 - 6:16
5 - 5:56
6 - 5:59
7 - 5:51
8 - 5:51

Afterwards I jogged a little cool down. I won't be able to run this afternoon because of preference. Darn girls distracting me from my running! Oh well, it will be fun and I got a good run this morning.

Half a mile warm up.  Then Joe and I went on the Gould's rim trail run.  We both felt good and had a good talk.  It was a nice easy 8 to start off the week.  

We had warm ups for half a mile then we ran fartleks for 5 miles.  Joe and I went together on a loop course on the asphalt.  Back on the track we ran 4x200 at 27-29 secs.  It felt great and coach said my form was awesome!  Cool down was half a mile.

Half a mile warm up. Then we ran 1x1000 and 2x800 at a good pace and sprinting the last 150m. Then we did 4x100 accelerators. I noticed interval workouts are a lot easier to finish this year than previous years. My endurance must be getting better. I'll probably run out south later. The wind is crazy today!

After resting a bit from track practice I ran 4 miles out south and had negative splits each mile.  The first mile I started out kinda slow and picked it up throughout the run.  It was a flat asphalt run to the sign just before Sky Ranch.  Avg. Pace -- 5:43.  Here are my splits:

1 -- 6:10

2 -- 5:50

3 -- 5:30

4 -- 5:20

Afterwards I ran a mile cool down uphill waiting for my dad to come pick me up.  I'm probably going to be sore going into this first meet but coach says we are not going to back off until close to region.  I'm sure I can qualify for my events without resting too much before meets.

Half a mile warm up.  Then Joe and I ran up the trail along the virgin river starting at Pah Tempe.  It was really windy, but an enjoyable run anyways.  Ran 6 and felt good.  Ready for the first meet tomorrow.

Today was the first day of the Hurricane Invitational track meet.  It started at 3:00 with the girls 3200.  I rested all day and didn't worry too much about the race.  At 2:00 I went over to the track and started warming up.  I just ran a couple laps to loosen up my legs.  After watching the girls races (2 heats) I went down to the bull pen and got my number.  They had a slow heat of guys first and then it was our turn.  I didn't know what I was capable of this first meet so I just drafted off a couple guys -- Nathan Fletcher and Jonathan from Timpview and Hayden from Snow Canyon.  Us four guys were alone most of the race.  I felt like we were going too slow, but I didn't want to pass them because I wasn't sure what I could do.  Last lap came and I had way too much energy.  I passed them on the home stretch to win it with a PR by 11 seconds!  Already qualified for state!  Here are my splits:

1 -- 1:14
2 -- 1:15
3 -- 1:14
4 -- 1:15
5 -- 1:14
6 -- 1:15
7 -- 1:12
8 -- 1:03 (Yeah I know -- way too fast!)

Afterwards I did a mile or so cool down with Hayden and all the Timpview guys.  My legs feel great so I hope they will be good for tomorrow.  Anyway, I'm excited for what I will be capable of this year.  School records -- here I come! 
 

Woke up this morning and ate half a bagel.  Then I went to the track around 8:30 am.  Both girls and boys had 3 heats of the 1600 and I was in the last heat.  First lap was 1:09 which was too slow.  Then we picked up the pace for the next 2 laps.  I passed Nathan on the home stretch of the 3rd lap and kicked it in for a PR -- 4:27 and qualified for state.  We did a mile or so cool down with Timpview, Hayden, and Dustin.  Surprisingly, my legs held up really well.  By the time the 800 came around I was ready.  I ran a 60 first lap and a 60 second lap to get another PR -- 2:00 and qualified for state.  I got second in the race though, a guy from Ogden outkicked me on the last stretch.  Five minutes after the race my legs were still fine and coach wanted me to run the Medley 800.  The 200 guys did a good job getting us in a good position and Mitch held his own.  When Mitch handed the baton to me we were in 3rd by about 2 seconds.  I ran a 61 first lap and a 61 second lap and pulled ahead for the win.  Unfortunately, we got disqualified from a bad handoff with the 200 guys.  They should have taken Mitch and me out of the race.  It's ok though, now I know I can run back to back 800s.  My legs are still fine, but really tired.  I don't think I'm going to be too sore though, so that's a good sign.  It's been a lot easier to run multiple events this year, probably from all the extra miles I've been putting in.  Anyway, great way to start off the season -- 3 PRs and qualified for my 3 events.  Looking forward to a 2 week break between track meets so I will be ready for the next one.

Dirt road up on the H hill.  6.5 miles up and back.  Easy recovery run from the track meet.

I went to Washington today and ran on a bike trail.  I decided to do 5:00 intervals at 3200 race pace.  After 2 of those I was completely shot and I had to turn back.  On the way back I ran fartleks at 1:00 intervals of slow, moderate, and fast.  It took me 4 whole cycles to get back to the car.  Whew!  I was done!  Then I went to the gym for a nice workout.  

This afternoon I had to take my guitar down to St. George to get new strings put on, and I had to drop off a camera at my brother's house, so I decided I might as well run down there.  I called Hayden and we went on a 12 mile loop on a trail over in snow canyon area.  It was tough going uphill for a few miles, but after that I felt great.  It didn't seem too hot but I was sweating like crazy afterwards.  I don't know about Hayden, but my legs were tired coming back on the bike trail.  I haven't ran that far without stopping for a month.  My legs were not quite used to it, but I made it ok.  Anyway, gotta run...

I didn't run today.  All I did was ride the stationary bike for a while and play soccer and basketball.  

I decided to do speed work today on the track. Two sets of 4x300s with only a 100 meter jog in between each 300. I did them at full speed I was dead after each set. Usually I do 3 sets, but my legs were completely shot after 2. My warm up and cool down were half a mile each.

I played racquetball all day before my run.  After my run I went to the gym for a workout and played racquetball again with my brother.

No run today but I went on a hike with my dad and my older brother.  It was really steep uphill on a poorly defined deer trail.  My calves got a good workout.  We jogged on the way back down whenever possible.  

Ran a half a mile for warm up.  Then we all ran south for 8 miles.  Coach drove out there and ran to meet us halfway and then ran back with us.  I felt great!  We were running at a pretty decent pace and I was hardly breathing, felt like I could go forever.  

We ran a half a mile warm up.  Then we did some speed work at a really fast pace.  We ran an 800, 600, 400, 200, 200.  It was really windy again.  Afterwards my legs were like jello and really wobbly.  We ran a mile cool down.

Ran a half a mile for warm up.  Then we did 6x400s at 65 pace with one lap walk in between.  Then we did a 2 mile cool down.  My legs were dead after those 400s.  Just starting to get used to speed work again.  I have a meet tomorrow but its not important, just another workout.  

Redrock Invitational today.  I only ran the 1600 and the 3200 for a workout.  It was windy for the 1600.  I did warm up a bit, half a mile. I won the 1600.  I was trying to push Hayden for a 4:33 but I only did a 4:35 and he ran like a 4:40, which was not bad considering the wind.   Then I ran a mile cool down.  It took forever before the 3200.  Hayden and I decided to have a little fun and trade laps.  It was fun and I wasn't nervous at all.  My legs were kinda tight going into it but not too bad.  I ran a 9:56 and won the race.  Afterwards my lower back was really tight and Hayden and I ran about a 2 mile cool down.  I was so hungry when I got back.  My legs are pretty good now so I probably won't be too sore.

Warm up was half a mile.  Then coach took us on the three falls run up to the second fall.  It was 2 and a half up and then 2 and a half back.  Lots of rocks and sand.  It was fun though and easy.  Coach is fun to run with.

I didn't go to track practice because I had an ortho appointment today.  So I went later by myself on a dirt road.  9.3 miles easy.  

Just an easy 2.5 miles this morning in the dark.

1 mile for gym. 

This afternoon I did a half a mile warm up. Then most of us drove to the sand dunes by sand hollow and did some sand hill intervals. We ran 4x 1:30 intervals at VO2 max. Then we jogged down. After recovering we ran 3x 1:30 intervals and jogged back down. I ran it barefoot. It was a really good workout and a lot different than the boring usual stuff.

2 miles this morning.

Half a mile warm up.  Then Joe and I ran 3 easy.  Then we did 4x400s and I was not feeling it.  Yesterday's workout completely wasted me.  1 mile cool down. 

Didn't run this morning cause I have APUSH homework.  

Track practice was half a mile warm up.  Then we ran 4x200s at 1600 race pace which felt really relaxed.  We were working on our form.  We ran them around 30 secs.  After that Joe and I ran the Angel Heights run which is 5 miles, at a moderate pace.  It felt like we were running for an hour.  That took forever!  My legs are not sore but really tired.  Good thing next week is a rest week. 

Today was Pine View Invite.  My legs were tired from the past week, but I knew I could still do good.  I just ran the 1600.  There were 4 heats and I was in the last heat with Hayden and Josh.  Warmed up for a mile before the race.  The first lap I was boxed in until the homestretch.  I caught up to Josh on the next lap and Hayden was following right behind me.  I passed Josh right at the end of the second lap.  I pushed the third lap to widen the distance but Josh hung on the whole way.  My legs were feeling it going into the final lap.  I finally broke Josh on the last curve going into the homestretch and ended up winning by 4 seconds.  I got a 4 second PR!  I felt great and did better than I expected!  Afterwards Hayden and I took a mile cool down.  My legs are doing fine now.  Official time was 4:23.89.  Here are my splits:

1 -- 1:05

2 -- 1:07 -- 2:13

3 -- 1:06 -- 3:19

4 -- 1:04 -- 4:23

There wasn't much wind at all so I was able to go my own pace the whole way.  I was going for straight 66s so I was pretty close.  I'm only running the 800 for the medley tomorrow.
 

Wow!  It was hot today.  I got a nice tan in just a few hours while waiting for my only event, the medley.  Coach wanted us to qualify for state now so we wouldn't have to worry about it later, so he put our best guys in it to run it.  The meet was going so slow!  I felt like I was losing a lot of energy just standing around.  I got to watch the 3200 and the 800 this time and it was fun.  I saw my buddy Hayden take the 3200 right at the end and saw Josh get a good time in the 800.  Finally they got to the medley and we were int the third heat in lane 2.  I held the blocks for Mitch.  Mitch ran a great 200 and handed off to Presten.  I hurried and got the blocks off the tracks and turned around to see Presten flying around the curve way ahead of the next guy.  He handed off to Colton in first place.  Colton ran a decent 400 and handed to me within a second of first place, 2 teams just ahead of me.  I caught up to the other two guys on the backstretch and passed the second guy at the end of the first lap.  I came around the turn and just sprinted the last 300.  I came in way ahead of the next team to get a state-qualifying time of 3:37, just 2 seconds shy of our school record!  Coach got my 800 split time at just under 1:58, which is a 2 second PR!  With that time we should be able to take state!  I got a blister on my left foot from the friction!  After the track meet I came home and was so tired I immediately laid down and took a nap for 2 hours, which felt really good.

Half a mile for warm up.  Then coach told us we have an easy week, which I really need so he wanted us to go long but easy.  Matt and I decided to go to Molly's Nipple, a prominent point in the mountain range along the east side of Hurricane.  It was 3 miles to the base, 1 mile of steep uphill climb (which we did not run, just hiked).  So it was 8 miles in all.  Great view at the top!  Could see for miles!  I even saw the D on the Dixie hill!  It was a nice run, but going uphill really worked my calves.  I'm not doing that run again anytime soon.  Took forever!