My Mileage and workouts

Pm- Easy 11 mile run.

Am: 10 miles on Jeremy Ranch Road with Garek and Bill.

Am: 5 miles easy

Pm: Speed workout today. After 3 miles of warm-up which included speed changes, we did a workout of two sets of a 1 mile and 2 400's.

My times were as follows:

4:40, 64, 64

Recovery

4:45, 64, 62

Afterwards we cooled down to 10 miles, for a total of 15 miles for the day.

Am- 15 miles in Park City with Bill and Garek

Am- 5 miles

Pm- today was our speed workout for the week, we did 4Xmile at Sugarhouse, the actual mile was overmeasured, but my times were too slow anyway. I went 5:20, 5:22, 5:30, and 5:10. After we cooled down to 11. I was kind of disappointed with this workout.

Am- 7.5 miles for the team morning run.

Pm- Down to liberty for for grass strides and 10X1minute Fartlek. My legs felt much better today.

Am- 3 miles.

Pm- 11 miles with two progressive 300's at the end.

Am- 6.5 miles at the early morning team run, with grass X's

Pm- 5.5 miles to get to twelve for the day.

Am- 2 mile shakeout

Pm- After about 3 miles of warm-up and lots of stretching the race got under way. The first mile of the course is pretty much all uphill, both steady and steep, but are pace still ended up very slow, passing the mile mark in 5:24. After that I threw in a surge to get the lead group going, and they all came along. By the 2 mile mark the race had boiled down to a Rock Springs Guy, the Fremont guy, a Salem hills guy, and me, coming down the hill and onto the grease I was able to pass the Salem Hills guy, but couldn't quite catch the Rock Springs guy, and finished with a final time of 15:54. After that we did about a mile of cool-down to finish to a total of 9 for the day.

Am- 15 miles with Tomy, Sarah and Bill on pipeline and rattlesnake.

Pm- 2 miles easy.

Am- 12 miles on Jeremy Ranch Road with Bill. About 5 miles in I started on a 3 mile long tempo. The start was abrupt because bill made me start when Patrick Smythe passed so I could pace with him. I went 16:20 for the tempo which is good considering the large amount of hills there were to deal with.

Pm- Easy 3 miles.

Am- Easy 5 miles.

Pm- We went to sugarhouse to do speed. The workout was a mile, 1200, 800, and a 400, all at 5:00 mile pace. My legs were very sore which made it hard to even hit this pace, which I thought wouldn't be to tasking. I ended up running 5:00, 3:43, 2:30, and 70. I went on pace but I don't think I could've pushed any faster today. After we cooled down to 9.5. With an ice bath after practice.

Am- 8 miles on pipeline because of school starting so late.

Pm- 7 miles, with 2 300's after mile 5, I hit 42 and 45.

Pm- Today we ran to Sunnyside, did two laps, 10 barefoot strides, the two more laps. When we got back I did 5 track laps to get to 7.5 for the day.

Am- Easy 3 miles.

Pm- 3 miles on Jordan River after our service project.

Am- 2 mile shakeout run.

Pm- Today was our region championships. I got about 4 miles of warm up while jogging, watching races, and doing progressive laps around the baseball fields. Before the race I was worried because I had a sore throat, and tried to wash it out with some extra water. For the first mile of the race I stayed relatively close to Garek as I was supposed to, and hit about a 5:10. The second mile I could start to feel my throat hurting but it didn't affect my race art all, I had fallen off Garek just a little bit by this point and hit a 5:35 second mile, the slowest mile by far. The third mile was just pushing hard into the finish, and hit a 5:15. Overall this was a good race, and a good Personal best on the course considering it had been enlongated since the last time I ran it. Our boys team took second, which is the best we have ever done as long as I have been here, and our girls took third. I finished with about a mile and a half of cooldown, my throat was hurting really bad at this point, I hope I'm not getting sick!

Am- 3 miles in Valencia, didn't have time for anything else.

Am- Two 5 mile loops around my neighborhood at night to get to ten.

Am- Easy 5 miles in the morning.

Pm- Today we went down to Liberty Park and did speed. The workout was 5xhil strides, 1 mile, 5 more hill strides, another mile, and then 2 800's. my times ended up being

Mile 1- 4:47

Mile 2- 4:49

800 1- 2:17

800 2- 2:18

After the workout we cooled down to the track and I had 16 for the day. 

Am- Easy 3 miles

Pm- 9 miles, going up to legacy bridge and red butte, above the U, and down through the aves.

Pm- Today we went to sunnyside to do 4 800's. After about 2 miles of warm up we started. The 800's were on grass with a little bit of uphill and downhill, but mostly flat. My times ended up being...

1- 2:17

2- 2:14

3- 2:15

4: 2:10

After we cooled down to seven miles. Overall this was a good workout, the times were good but a little uneven. Getting excited for state.

Am- Went out to the 4 mile mark on pipeline, and on the way back we did a 10 on/off fartlek workout, we hit 3.15 for distance during the workout, so it turned out pretty well. Afterwards I got 2 miles from running home, walked up most of the hill to minimize stress.

Am- Easy 6 miles around the neighborhood.?

Am- 5 easy miles at wheeler farms.

Pm- Last track workout before state. We did 6 laps and a mile of speed changes for warm-up, then got into the workout, which was 200, 200, 400, 800, 400, 200, 200, with some jogging recovery inbetween.

Splits

:27

:28

:61

:2:11

:63

:30

:29

After I got 3 laps to be at 6 for the day.

All you can eat indian food buffet + speed workout = Pain

Pm- Today we ran up to the U of U track did a mile of speed changes, and then a 400 meter breakdown. The breakdown was 400, 300, 200, 100.My splits were...

400- 62

300- 45

200- 28

100- 12

My legs hurt a little, but it wasn't a hard workout at all. After we ran back to the track and got 6 miles for the day.

Pm- 2 miles easy at sunnyside.