| Location: Salt Lake City,UT,USA Member Since: Jun 16, 2010 Gender: Male Goal Type: Highschool Champ Running Accomplishments: - I did better than I hoped my first year of XC. Really I didn't know what to expect and looking back I'm proud of myself for reaching the level I did sophomore year.
-I broke five in the mile @ the Davis Invite Sophomore year
Freshman Year: I didn't run cross country because I didn't really know about it until well into the school year:( In track the first ever mile I ran at practice was a 7:13 (HA!) and I ended the season with a 5:38 PR. I really only ran the mile that year.
Sophomore Year: I started running XC with the first summer workouts. I built up mileage all summer and progressively got better. Once the season came in I PR'ed almost every race. I ended the season with a 17:27 at regions, which means I was splitting at about 5:48 miles, only ten seconds slower than my PR in the mile freshman year. I also got the Rookie of the Year award, along with Dakota. Track season, well, was track season. A lot of lovely drama and confusion but hopefully that is all over for next year because I really want to focus on being a competitor in my Region and at State. I ended the season with a 4:58 PR.
Junior Year: I had an awesome XC season. I built mileage all though the summer and pushed myself through the season. I was doing well, until my shins just got to painful to run through, and unfortunately that was the pretty much the end of my season. I took time off before Region and ran as hard as I could finishing 10. Once State came around, I decided that I would pull out of the race to give another one of our guys a shot at running. Right after State, I began cross training, and I cross trained all throughout the winter, until I got back to running about two weeks before indoor started. I struggled a bit during indoor to manage my shins, but I followed my training, got stronger, and strengthened myself enough where my shins no longer even bothered me. I was able to go through the entire outdoor season without injury and climbed to mileage I had never achieved. I was second in the 2 mile at Region and made State, where I PR'ed again. I couldn't be happier with my outdoor season because although I didn't quite reach the times I could have hoped for, I stayed 100% injury free and I can tell that I am stronger and ready to take on a summer of hard training.
Senior Year: I trained hard and consistently this summer, climbing to 100 mile weeks, and feeling strong while doing so. I stayed at high mileage all through the season, averaging 90 miles a week, and racing hard all the while. When it came time to taper, I saw just how much all those miles paid off, and now I'm proud to say I'm a Region Champion, as well as top 10 in the state.I trained hard and consistently this summer, and it payed off. I am a different runner now than I was a year ago, staying completely away from injury, giving me confidence that my body can take all the hard training that is coming up. I trained hard and went into Footlocker excited, but I did not do nearly as well as I could have. But, my failure at Footlocker fueled me for the season, and I set some PR's during Indoor. My real step up though, was during outdoor. I improved all season, with some great highlights along the way. I ran well at Arcadia, racing three times and PR'ing by almost 40 seconds in a 3200 after having raced twice previously. I continued improving and working hard, and at the Davis Invite I finished third with a 4:14 1600. I then went on to finish 5th at State in the 1600, and 3rd in the 3200, a big improvement over my 10th place finish during Cross. Despite knowing that I could have done better this year, I am very satisfied with how my season went. I made a big jump through hard work, and I learned so much about running and about myself. Now, I am proud to say that I have signed to BYU and will be running for one of the best teams in the NCAA! Go Cougars!
Personal Records:
5k - (aided) 15:03 Running of the Leopards 2013
- 15:36 NXR 2012
800 - 1:59.63 Region Champs 2013
1600 - 4:14.64 Davis Invite 2013
3200 - 9:16.9 Utah State T/F Champs 2013
3200 - 9:07.94 Arcadia Invite 2013 (sea level)
Short-Term Running Goals: -Cross Country Region Champion!
-Break 4:40 in the mile
-Break 4:30 in the mile
-Break 4:20 in the mile
-Run an 800 under 2:10
-Run an 800 under 2:00
-Run a XC 3 mile course under 17:00
-Run a XC 3 mile course under 16:30
-Run a XC 3 mile course under 16:00
-Run a XC 3 mile course in under 15:30
-Break 17:00 in a 5K
-Break 16:30 in a 5K
-Run in the mens elite race at Footlocker
-Place high in the state in the 1600/3200
Long-Term Running Goals: -Run in college
-Stay healthy and run for life
-Have fun while running!
Personal: High school is now over, and real life starts. I will be attending and running for BYU in the fall. GO COUGARS! Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 261.50 | 261.50 |
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| Nike Pegasus 29 Miles: 244.50 | Nike Zoom Rival D Spike Miles: 2.00 | Nike Lunarspeed Lite+ Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| AM: Woke up (late) and my achilles was feeling better. So I went for the 10 miler I didn't get to do Sunday. My usual loop with a twist in the middle so I don't have to add the pesky half mile at the end. The achilles was feeling better for the most part, but by the end of the run it was sore. I think speed at the oval and the below freezing temps that we've had forever now are what's bothering it. At least now I know it's just really sore. I will continue to ice it and NOT stretch it for the next few days and see if it improves. http://connect.garmin.com/activity/257308980
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| Nike Pegasus 29 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
| AM: Today I met Natalie out at the 5400 S River Trail. It was a lovely 10 degrees when we started and the trail was surprisingly really icy. You'd think that since so many people run it, it would be clear. Well, NOPE. Natalie had a fifteen minute threshold she needed, roughly 6:15 pace, but that wasn't happening on this frozen morning, especially on the ice covered trail. We still got a decent pace going given the conditions, 6:25. We went out and back four on the trail, and started the threshold at the turn. My achilles was feeling okay when I woke up, but by the end of the run it was really fatigued. Maybe the bit of faster pace pissed it off. I iced after the run and am currently icing as I type now, at 9:12 PM. http://connect.garmin.com/activity/257308974
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| Nike Pegasus 29 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.00 | 9.00 |
| AM: Today I met Natalia at Liberty Park. We started with a lap around the park, then went along 700 E to 3300 S and then down to 500 E, and back to Liberty, where we did one more lap around the park to finish at 9 miles. As usual, we talked the whole time. It was a steady, chatty run in 10 degree weather. My achilles was hurting a bit worse today than it was yesterday, so I am going to take a few days off and let it rest. Hopefully it will heal up just in time for indoor training. And also, since I'm not running the rest of this week, it is my last run with Nat! I'm going to miss having her around to run with:'( I'm updating this from a school computer so no link until later. |
| Nike Pegasus 29 Miles: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| First day of school back from break! Today was the first day of indoor practice! We did our usual two vertical laps, then stretching and all of our lovely drills. Then we did some plyo and core stuff in the weight room, followed by our weighted squats, lunges, and calf raises. Once we finished all that stuff as a group, we split and distance runners went over to the Cemetery on 500 S, did three loops, then went back to East and added a bunch to get to 6. |
| Nike Pegasus 29 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
| After we did all our warm up stuff for indoor, distance went down to Liberty Park and did 10X1min on/1min off around the sidewalk, then regrouped at the fountain and went back up to the school. |
| Nike Pegasus 29 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.50 | 8.50 |
| I am so crazy sore :( We did a little less drills and stuff today since everyone was also sore. After we finished the warm up stuff, distance went on a run. We did our flagpole to flagpole run, but instead of turning at Westminster, we kept going and did most of a lap around Sugarhouse, then went back and did the same route back. We finished 8 a little before the school, so I'm counting warm up and the little extra as a half. |
| Nike Pegasus 29 Miles: 8.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| PM: We did all of our usual drills and stuff, then split up into our groups. Distance went along 1300 E to Virginia, then up that to 11th ave, where we went out until we hit 2.75, then went back to East the usual shriners route. It was a nice recovery run at a steady pace.
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| Nike Pegasus 29 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| PM: Today we met for practice, but it was blizzarding outside and none of us felt like running in that so after decided not to go out to Logan for the meet tomorrow, we all just went home and planned to get to a treadmill later. Later PM: I forgot about running all afternoon and had a huge dinner, so I had to wait until a bit later to get to the gym. I ended up getting to the gym around 9:30. Once there I found an available treadmill with a working TV and got to runnin'. I was able to catch the good last 40 minutes of one of my favorite movies of all time, White Chicks. The only way I can tolerate running on a treadmill for more than a mile is with some serious distraction. Music won't even cut it. I have to be watching something to not think about how stupid the idea of running 6 miles and not actually going anywhere is. To me, anyway.
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| Nike Pegasus 29 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| AM: Went over to the gym and did a five mile run on the treadmill while watching 21. Then I went over to the mats and got in some good stretching and did my core. |
| Nike Pegasus 29 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.00 | 11.00 |
| AM: After the usual track stuff, we went for a run in the ever-present cold abyss that is outside. I am ready for the warmer spring weather to come. We run up Sunnyside and did the VA loop back to the cemetery, where I did a lap, then went over to the hill side right by the track, did ten hill strides half way up the length of that side, then finished that lap, and did another three laps, before going back to the school and adding some there to be at 11 for the day. My poor, frozen hands:( http://connect.garmin.com/activity/264781193
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| Nike Pegasus 29 Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.00 | 11.00 |
| PM: After the usual track stuff, distance geared up for our run outside. We went over to Sugarhouse, and ran on the road until the entrance to the Sego Lily Pavilion. There we went out a half mile on the road to measure our half mile rep. It ended just at the top of the state hill by the Rose building. We did 6X800 with equal parts and positioned uphill/downhill/flat. A palindrome rep, if you will. I was to hit sub 2:30's. We would jog out and back about .15 past each finish for recovery. I hit most in 2:24-2:26. I don't remember exact times and am too lazy to check my link. But it was a good workout, especially for the first speed workout back and for all the hills they had, plus the cold. We ran back around the road and to the school, where we added a teensy bit to get to 11.
http://connect.garmin.com/activity/264781183
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| Nike Pegasus 29 Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.00 | 9.00 |
| AM: After the usual track stuff, distance headed out for yet another run in the cold. We went along 1300 E to 2100 S, then down to 900 E, and along that until 1700 S, then down that to 700 E and over to Liberty. We did two laps, then went back from the fountain to the school the long way around the park, to finish at 9 back at the school. http://connect.garmin.com/activity/264781169
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| Nike Pegasus 29 Miles: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.00 | 11.00 |
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AM: I went over to the gym and ran four on the treadmill while watching some toons! PM: After track stuff, we ran to Legacy Bridge and up to the first yellow gate at Red Butte. We saw Jake driving out of the parking lot as we were getting up there! Then we ran back down to Legacy bridge and through Campus to the Flagpole at President's Circle, where we took the usual 1300 E route back to the school, and added some laps around the school to get 7. http://connect.garmin.com/activity/264781153
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| Nike Pegasus 29 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.50 | 4.50 |
| PM: The semester is over today, so we have an early out. We got right into our run. We went down 1300 E to the flagpole at President's Circle, then through the U campus to the Shriners route by the library. Then down Guardsman, and up Sunnyside to 1900 E, where we went back down 900 S to the school and added some loops to be at 4.5. http://connect.garmin.com/activity/264781141
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| Nike Pegasus 29 Miles: 4.50 |
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| | Race: |
Weber Indoor Meet (2 Miles) 00:10:05, Place overall: 8, Place in age division: 8 | | Slow miles | Fast miles | Total Distance | | 0.00 | 8.50 | 8.50 |
| AM: I'm not exactly sure on my place, but eh. We got there and I started doing warm up on the track. After counting laps and parts of laps and all that lovely indoor track stuff, I believe my warm up was 3.5. I got over to the line and there was a decent field there. My hopes for this race was just to stay with the pack as long as possible, and push myself. Since it is the first race of the season, I wasn't expecting much. Plus, I just barely started training again, so this would be a benchmark. The guys went out a tiny bit faster than I expected, and I came in at 4:50 at the mile. From here I just went with people who made moves and ended up somewhere in places 7-9. I had a decent kick though, which surprised me. I cooled down three miles outside with Ryan, Bill, and Chris. The mile was much later in the day, and I had to work and get some other things done today, so I left right after my cool down. http://connect.garmin.com/activity/264781128
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| Nike Zoom Rival D Spike Miles: 2.00 | Nike Pegasus 29 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| AM: For the first time in a long time, I got my Sunday 10 miler in! It felt so great to get back to the routine I had for so long during summer training and the XC season. I just went at whatever pace my legs carried me. My lower legs were pretty sore (my calves, soleus, achilles), so I rolled them and stretched them. My average pace was 6:54, so not to bad for the first time back to this run. http://connect.garmin.com/activity/264781111
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| Nike Pegasus 29 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.00 | 16.00 |
| AM: Again, this morning I went for my 10 mile loop. My lower legs were sore from yesterday, so I stretched and rolled them before and after the run. Like yesterday, I just went at whatever pace felt good, and my average was 6:40 today! I hope to get my average down to the low 6's like I had during the XC season for this run. I felt better after this run today than I did after this run yesterday as well. http://connect.garmin.com/activity/264781104 PM: Before work I went our for another run. There is no school today, so might as well get some good miles in today. I went for my old six mile loop. Again, it felt so good to do a double, and on the same routine/routes that I did during the summer. Correction, the WARM summer. http://connect.garmin.com/activity/264781094
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| Nike Pegasus 29 Miles: 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.00 | 13.00 |
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AM: Went on an easy four on my own. My eyes watered a bit when I turned into the breeze, and then froze in the 7 degree weather. When I got back, I had a layer of ice on my lower eye lashes. Hooray for the cold! http://connect.garmin.com/activity/264900007 PM: We ran down to Liberty Park and did 6X800 from the 1 mile mark to the 1.5 mile mark. It is flat, with a very slight downhill on the last 200 meters. Bill said to hit 2:20's, so I knew I'd be pushing. We would jog back to the start for equal recovery. There was a lot of ice in some parts of the sidewalk, so there was that factor in all of them. I went 2:19, 2:19, 2:18, 2:18, 2:19, and then when we finished the fifth one I got the very nice but rare surprise that Bill decided to leave it at 5! Then we went back to the school and added some to be at 9.
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| Nike Pegasus 29 Miles: 13.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.00 | 11.00 |
| PM: Today we went on a nice, long run to recover from speed yesterday. We went along 1300 E to Sugarhouse Park, then did a road lap in there and then got on the Cemetery route. We didn't go in the cemetery, just went straight to Melbourne and then came back the usual way. Chris and I made a wrong turn towards Sugarhouse Park and ended up adding a bit. Back at the school I hit 11. http://connect.garmin.com/activity/269519697 |
| Nike Pegasus 29 Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.25 | 12.25 |
| AM: Went for an extremely icy four miles, so consequently they were super slow. Despite my best efforts to not fall, I did take a little tumble.
http://connect.garmin.com/activity/269519682 PM: The sidewalks had a layer of ice on them and were absolutely unusable, so we had to run along the very crowded road of 1300 E to SHP and we did three road laps because that was the only place clear of ice. Then we came back to the school and hit 8.25. http://connect.garmin.com/activity/269519672
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| Nike Pegasus 29 Miles: 12.25 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| PM: Today we went on an easy six mile to the Olivet Cemetery and back, with three loops inside the cemetery. http://connect.garmin.com/activity/269519664
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| Nike Pegasus 29 Miles: 6.00 |
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Winter Series 5K (3.107 Miles) 00:16:21, Place overall: 4 | | Slow miles | Fast miles | Total Distance | | 0.00 | 8.75 | 8.75 |
| AM: After arriving at the Saltair, we got our bibs and shirts, then went on a warm up. I got a total of three miles, then put on my flats and went over to the line. We started and got into a quicker pace than I was expecting for the field. These aren't high school guys who go out way to fast, so I wasn't expecting to hit a 4:50 mile. One guy got far ahead, and I was about five meters behind Fritz at this point. He slipped about another 10-15 meters from me by the turn around, where I started to try and play catch up. Well, here is where my lack of mileage kicked in. I wasn't able to stay on top of pace and eventually Chris caught and passed me. I tried to go with him, but couldn't. I threw in some short surges during the last mile as to try and close on him a little, and I did, but still I fell off him about 10ish seconds. Afterwards we did another 3ish miles cool down and I went come. Overall, I knew wouldn't do too hot at this race today. I just started miles again, and expect that I need a solid 3-4 weeks of consistent miles to get back into the swing of things. I hope to be ready by Simplot. http://connect.garmin.com/activity/269519651
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| Nike Pegasus 29 Miles: 8.75 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| AM: Went on my usual Sunday 10 and finished with 6:48 avg. I may go for another run today. http://connect.garmin.com/activity/269519639
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| Nike Pegasus 29 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 17.00 | 17.00 |
| AM: Went on four on my own this morning. I can't find the link and also can't remember if I even used my Gramin for this run.... PM: Today we had a special guest join us on our run! My AP Physics teacher, Bill (a different Bill), decided he wants to run the leopards 5k in a new best time this year, so he said he would be joining us on some of our runs! He's awesome. So we went over to the Olivet cemetery for a few laps so we could see him and cheer him on, and after three laps, we did Shriners run from the cemetery. We went out until the road that goes down to City Creek fountain, then headed back along 11th and down the usual route. My Garmin died as we were adding on by the school to get to 13. Poor Garmin. I might have to get a new one soon:( http://connect.garmin.com/activity/269519627
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| Nike Pegasus 29 Miles: 17.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| PM: Today we went out to the Oval for some speed. We did 8 laps warm up, then 4 laps of speed changes, then another lap. We changed shoes and jogged around to the 1000 start. Chris and I were to hit 5:00 mile pace on these, so they weren't going to be hard. For recovery we would jog from the finishing back to the start. Our goal time was 3:07 and we hit 3:05, 304, 3:06, 3:05, 3:03. Then we cooled down 7 laps, I think, to get to 36 laps and be at 10 for the day. |
| Nike Lunarspeed Lite+ Miles: 5.00 | Nike Pegasus 29 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.00 | 13.00 |
| AM: Went on my usual four. http://connect.garmin.com/activity/269519613 PM: We went over to SHP and did two hills on the road. Our long poker hill and the steeper state hill. We did each hill 4 times and just one set of each. We had our very special guest join us again today, and on the last poker hill he decided to race me. Bill, my teacher, decided that I was tired enough to where he could take me on the hill. Now, it may have looked like I beat him, but in reality we decided there was a tear in the space time continuum which opened a wormhole that caused time to slower by where Bill was, which despite him having finished the actual hill in less time than I did, caused it to appear as if I had finished in less time than he did. It all makes sense if you think about.... We finished the hills and did one more road lap before heading back to the school for 9 miles. http://connect.garmin.com/activity/269519608
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| Nike Pegasus 29 Miles: 13.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.00 | 7.00 |
| PM: Today we went down to Liberty Park and did two laps of fireman with the group. Then we ran back up to East to get to 7. http://connect.garmin.com/activity/269519602
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| Nike Pegasus 29 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 261.50 | 261.50 |
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| Nike Pegasus 29 Miles: 244.50 | Nike Zoom Rival D Spike Miles: 2.00 | Nike Lunarspeed Lite+ Miles: 5.00 |
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