RustyTF2

10@6:48 Loop from RMU: over freeway, dirt path to big new dirt road being built that ends out by the airport. Center back to some back roads and back to school via university avenue. Out and back woulda been better. That dirt road is nice and soft!

15m@5:56. Murdock Canal Trail w/ Jason Witt for first 7.5... he continued going out so he could hit 18-20 w/ a 5 mile tempo (I wasn't up for that today). First mile 6:24 and the rest were all pretty much right around 5:50 minus 1 that was just over 6 minutes. Good run! Got back just in time for the first speaker of General Conference. 

10m@6:42 on Provo River Trail out to lake and back

Grass run at intramural field

2m warmup 2 sets of (3x1k, 400m) 60 seconds rest between each, 3 minutes between sets. 3:11, 3:11, 3:09, 67, 3:07, 3:12, 3:08, 69 3.5 cooldown

4.25@6:34. Ran from Runner's Corner. The HokaOneOne rep was there and demoing the Clifton. I quite liked it! Did a 400m pick up in 65. I've had a sore throat the past day but it was nice to get out and move a little. 

2m@7:20 w/ walking. I've had a sore throat and was just plain tired! But I wanted to move the legs a little bit before my race tomorrow

1.4 warm up. 1.5 cd 5k- 18:03. Watch got the distance at 3.04 miles @5:57 (6:35, 6:18, 5:02, 3:43 pace last 60 meters) but sometimes my watch jips me of a little bit of distance... probably not a whole .06 though. First two miles had lots of uphill, third mile is where you lose all the elevation gained. Technical terrain and it was my first trail race! It was fun but MAN did my lungs and quads burn climbing those hills. Not at all an easy course for me. 5 seconds off the CR. I didn't realize I was gonna be so close or maybe I woulda manned up a little more in the middle/end. Maybe next year I can try again for that. Overall good experience and fun race environment! 

8m@6:42 in pretty much a blizzard. Wish I had goggles cuz my eyes pretty much teared up the entire way trying to avoid snowflakes. Ran with a cranked neck to the side most of the way to try and avoid it. Still was a great run. Finished my 3rd semester of PT school this morning and it was nice to get out for a celebratory run. 

2.8m warmup @7:00

10-5-3-2-1 minute fartlek. w/ equal recovery in jogging after each (except after 10 minute segment, only a 5 minute recovery). Paces per segment: 4:59, 4:53, 4:51, 4:45, 4:28. Recovery segments averaged ~8:30 pace. 6.05m total

3.25m cooldown @7:17

Ran with Ward and Iain. Well, I ran the recovery segments with Ward and Iain. Iain was just out for an easy day and Wardy was running at least 20 seconds/mile faster than me. Windy day out on the lake loop. 

2.5 mile hike w/ family up at big springs. I was gonna run but there wasn't anywhere for my wife to go w/ my son in the jogger. So i took over the jogger and we navigated the trail together. I jogged about .5m down but it was a little to rough for comfort w/ the jogger. It's beautiful up there. I would love to do a run up to the saddle sometime. Mountain biking would also be sweet up there. 

15m@5:59 Eased into it the first 5 and then averaged ~5:45 the last 10. Murdock canal trail w/ Wardy, Clayton Young, and Rex. 

12@7:11 w/ Dallin. Mostly on grass loops (track, intramural field, canyon elementary, kiwannis)

4.25 warmup w/ strides. 3200m continuous Fartlek on the track (30-40's) alternating speeds each 200m...only the goal was 42-32. Hit some 43's but mostly was pretty close to on pace. Closed in 29. Overall time- 9:43... averages out to 41.5-31.5, or 73 seconds/lap. 3.75 cooldown. About 6m in the grass. 

8.5m@ 7:03 in the am on murdock canal trail and canal road

6m@7:12 mostly on lindon heritage trail and tomorrow's course

.75 jog over to the school w/ the stroller @ 8:00

5k (2.91m actually)@5:59 pace. (6:14, 5:49, 5:53 pace) 

Fundraiser for my niece's elementary school that runs through my neighborhood. Ran as easy as possible to still be fresh for the half tomorrow!

1m warmup w/ a stride

13.15m@5:34 pace. Wow that course was tougher than I anticipated! Lots of golf course hills and windy paths through the rose gardens. Very unique and fun race. I'm really glad I did it. Brett Hales shot off from the gun and beat me by 3.5 minutes while taking a wrong turn that probably cost him 1-2 minutes...so yeah he litearlly would have beat me by a mile. I'm okay with that. Me, Jacob Bradosky (3rd, recently transfered to Air Force base in Clearfield) and Jace Nye (4th) ran together the first 5 miles or so, taking turns leading pretty naturally. When Jake and I broke away we were probably pretty evenly split between leading duties. We both seemed to be feeling about the same so neither of us made any strong moves till about a mile out he picked up the pace. I picked up the pace again with 800 to go and then again drastically w/ 200 to go to get him by 10 seconds. Not that it was an easy race by any means, but I feel that if someone else had been further ahead i maybe could have run a minute or so faster by sitting. Alas, that wasn't the case and I'm pleased w/ my effort and performance. 

2.5m cooldown and then walk through the tulip festival w/ Jill and Dylan.

splits: 5:29, 5:40, 5:28, 5:39, 5:44, 5:29, 5:42, 5:30, 5:41, 5:39, 5:37, 5:14, .15m@ 4:21. 

10m@7:21 From home down to highland, around golfcourse, etc... then ran the last 5 w/ the HS boys up Lois ln to end of satterfield and up dirt road. Legs are pretty sore from Saturday still. Would have been nice to run more flat ground but hey, this is Pocatello!

I am in Poky for the next 6 weeks during my first physical therapy clinical rotation. I got off at 3:15 today so I got to get a mid afternoon run in :)

Workout at ISU track w/ poky running club: 3.55m warmup@ 7:07

6x400m w/ 90 seconds rest. 200m jog after first 2. (62.6, 64.1, 63.5, 63.3, 62.9, 61.2)  avg- 62.9

5m cooldown @7:29 w/ a couple miles on difficult trail. (Red hill, etc.)

4.21@7:21 in the highland hills. Quite enjoyable

10.14m@7:28 from Burnham's to City Creek and up the main part. Back by taking Cross Cut to Burrito, to Ridge Trail to another gulley that led down to Fore road. (Not sure all those names are 100% correct) Interesting route. I'm enjoying the Pocatello trails!