Rise from the Ashes

Went out to Centennial Park for fartleks with the Barnes and the guys. They were all pretty fast and very consistent 5 flat pace. Warmed up and cooled down with indian runs. The lungs just werent doing it today, and I had a tough time breathing. Today it was nice running shirtless and race shorts.

We did a epic workout in Camp Williams area up ABOVE Herriman today. 6 hill repeats. The only thing was the hill was "fall on your face" steep. The goal was to run to the top without stopping. Alex, Dillon and I pounded every one of them in 2:15. Seriously, this puts other hill workouts to shame. My legs feel like a just did 1000 lunges, they quivered on the downhill... The cool thing is we now have access to who knows how many miles of trails up in the hills.

This was actually Tuesdays workout, just 4 miles and lifting on the Tready.

An easy 6 and core with Nolan and Stockton in the bottom of the dry canals. Only the Seniors today :)

Well, after partyin last night and a huge bean burritto a midnight, I headed down to AF for a little racing. It was the perfect temperature for a race, which was the Grass Relays course (with 3 laps) and some on the track. Felt really good today, and went out at 5:18 for the first mile. Felt good, but the stomach was killing me, coming in with two 5:35's to finish in 17:38. After the race, we went for a brutal run out around Lone Peak HS and down through some cool parks at a hard pace, 7:30 average, with the last 3 or so under 7. Its days like these that make you tough as nails, mentally and physically. Look out baby!

To conquer fear, you must become fear. Feast on the fear of other men.

We ran out in Hell's Playground today, up by Camp Williams, and did the dreaded hill repeats from last week, we did seven instead of six. All were roughly the same time, but this one was tougher physically. Mentally, they seemed easier, because I already knew what to expect. The hill is .2 and is "fall on your face" steep, going hard up it takes about 2:15 to climb. Then we ran back down to Foothill park and went and got chocolate milk. It's runs like this that will make us mentall and physical machines at Footlocker.

Pounded it to the Bangerter Wall on a beautiful leaf covered canal with just Prestwich. It was cooler, and the pace got quick and stayed that way, down around 7 the whole way.

800 repeats back behind Oquirrh today. Me, Alex and Dillon ran them all together at 2:35, along with Coach, Stockton, Bryce and Isaac. It was really tough to breathe because of the inversion, and the body was tired from last 5 days. Me and Stock busted out the last one pretty good, I worked on relaxing and kicking it in hard, not being afraid.

To conquer fear you must become fear. Feast on the fear of other men.

A tough 8 miles on some new maintenaince trails we found out in Hell's Playground, up above Camp Williams. This run could have gone on forever if we wanted because there are sooooo many trails up there. We pounded it pretty good on a run that was up or down the entire time. Where we stopped we had a beautiful view of the Salt Lake and Utah Valley's, its an incredible area. I am going to be one sore son of a gun tomorrow! I think this run will be our new "bread and butter" if you know what I mean.

My first solo run in a long, and it was WONDERFUL. I was able to just relax and enjoy, running a 7:30 average around Daybreak lake and the Oquirrh Mountain Temple. The temperature was a little chilly, but still in short shorts and a t shirt, even after that nice storm. The storm cleared out all the smog, so it was nice and crisp, easy to breathe. All in all it was a very refreshing run.

A cool 7 with my bradah G-Money out to the Copper Mine and back, great run, 7:30 average. It felt great, and dog followed us the whole way, and G is looking strong. :)

Started at Centennial Park with Barnes and the guys, then ran around Daybreak lake via the Oquirrh Mountain Temple. This was beautiful day for a run, and we paced it progressively. 7:30 exactly out, and about 6:45-50ish coming back, with a nice litte kick at the end. I felt way strong throughout the run, and really cranked it out. 

Today was a georgeous, so I decided to go run around the Golf Course by coach sloan's house. I did 2.5 nice and slow with a friend, then did it again with about 1.5 barefoot. Running barefoot felt great, and grass and temperature were wonderful.

Todays run reminded me of something... I LOVE to run. :)

a workout on the track this afterWe did noon, it was the first time on the track in months. We did 4's and 2's with 200 shag between everything, so a fairly short recovery. I busted out the Nike Shorts, gloves and even did a little shirtless. We hit between 69 and 72, as well as 32 or 34. I felt like the form was good, and the turnover was nice and quick.

Today we headed out to H-Town near Coachs house. We took the city pathway out near Butterfield Park and then up Emmeline near the reservoir. Dillon really pushed me most of the run, and then we ripped it for about the last 2 miles, hitting the last stuff @ about 5:15, downhill of course. The form felt good, but I need to work on mentally relaxing, I was all over the place today. I felt VERY strong running fast down the hill, so that was a big plus.

5 solo. :)

Me and Coach Barnes, as well as the saint ran to the top of Suncrest today, via Draper and Traverse Ridge road. I pounded ahead and went hard to the top, in just under a 9 minute mile, about 37ish for 4.25. Then Barnes cruised comming down and I fell back, hitting the second half at about 6:15's. Anyhow, a cold run today, and the saint kicked butt.

Ran to Bingham high and back today with Stockton and Schiff. Kept it nice and easy about 7:50 pace. Stock isnt coming tomorrow, so he wanted to crank the end... anyway, 1 mile later he and high hit about a 5:15-20ish mile back on 27th to the high school. Messed around a lot, and had a good, fun, clear, cool run.

Today we did 16x200's. Hit just about all of them in 33, and cranking the last one good. Felt very energized today, but the hip flexor was very soar! Of course from running hard around the track for the first time in a long time... anyhow, i feel as though my Vo2 max is getting much higher/stronger. The next thing I need to work on is calming down and settling into the pace, something I've always prided myself on but have struggled with as of late.

An easy 3.5 in WJ today on the canal, then barefoot strides. Felt great but took it really easy so I can pound it in the race tomorrow... either the human race or cottonwood heights, which is supposedly a classic.

Today I headed out to Draper for the Human Race. I was late getting there and didn't get much of a warm-up in, not to mention sitting @ the starting line for ten minutes. Count down then the race was off. I ran the first 800 or so with Summers and Erik Petersen, then left them to go hang on the leaders. I came through the first mile in 5:29, feeling fairly relaxed, but STILL not warmed up. From .5 on me and a kid from Judge ran the rest of the race together, sitting about 50 back from Garrett, and thats how we finished. I wish I had gotten out a little quicker, cause the lead Garrett had only got smaller after the first mile, so I guess I should learn from that. Anyway, a very fun, packed race, and I feel very strong right now, but I need to strength my upper over the next week to kill it at footlocker.

my splits were;

5:29

5:21

5:18

5:00 for the .1

16:32

a cold and fun 4.5 with my dad up in the playground. We went around the traills exploring, and got up into some pretty wild and unknown territory, back near South Mountain in the Oquirrhs. Its always nice runnin with my dad, the perfect pace and fun conversation.

Cranked on the LA Freeway today with Coach, Dillon, Bryce and Sam. We worked it pretty fast, especially the last 3 miles or so, like always. This run always seems to just smack you in face, especially as you come back onto flat ground in front of the temple. Barnes said we beat our fastest time by 2 minutes! Afterwards we went and got all you can eat french toast, unfortunately, my arches are cramping as I sit at the computer because of it.

An easy 5 out to a part of South Jordan where we have never run. In the middle of the run, we stopped to do some extreme yoga.