RustyTF2

2.91m @7:06 warmup. Lake Loop Tempo run w/ BYU guys. Once again at the back minus the recent RM's and guys coming off injury or sickness. 4.88 miles in 25:51 (5:18 pace). Splits: 5:15, 5:18, 5:19, 5:22, 5:15 pace for .88. 2.62m @ 8:06 cooldown. Forgot to bring flats today. Good effort, but not all out. PR on this course is from February 2014- 23:48 (4:53 pace)

Long Carterville minus the trail (too snowy) with bro and team. 9.6@6:55

5.5m@6:46. Ran with spikes in hand the whole way...looking for a clear enough track to do a workout on. Orem jr high and Timpanogos HS were both unrunnable (fast, with spikes at least). Timp had 2 foot snow drifts. Oh well... maybe I'll do something on the track tomorrow

stretch, foam roll...

7 minutes core work. Squats, lunges, side-lying hip abduction exercises. 

8.25m@6:58 w/ little bro Dallin. Then on my own 2 laps at a little slower than mile pace (on the 5 lap per mile BYU indoor track). 643.6m (.4mile) - 1:51. jog some, 2x200 (28,29). .5m cd. 9.5m total for the day. 

First time putting spikes on since my last track race at BYU in May 2014. I'm signed up for the slow heat of the mile at the BYU indoor meet saturday afternoon! I just wanted to test the pace today a little since I haven't done any speed except for those 800's last thursday (which really weren't very fast).. Saturday will be fun and interesting!

3.5m@7:02 pace ending w/ 2 long strides. Tight left glute max by sacral attachment/fascia for 2 days now. Rolled and stretched it pretty good yesterday but it's still bugging just a bit. Decided to cut it back a little today so I don't aggravate it anymore before my race tomorrow. 

2.5m warmup 1m race-4:26. Splits: 71 (first 409 meters), 67 (2:18), 67 (3:25), 61 (4:26). 2m cooldown. 6 more miles slow (7:30's) w/ little brother Dallin after his 3k race where he got 2nd in 8:25! 11.5 total

I got a bad start at my race...partially because I had no confidence that I should be right up at the front. Learned a valuable lesson...just get to the front and THEN decide if you want to fade back. The race went out SLOW and I was stuck at the back of it. I moved up very slowly throughout the race but I usually had to move out to lane 2 or 3 to do it (Very crowded track with tight turns and 15 runners on the track). I closed hard at the end and almost caught the winner. He got me by .15. Nice guy from UVU. It was a lot of fun and I surpassed my expectations! I still get a kick out of racing even when it's not nearly as fast as it used to be. Just fun to compete!