RustyTF2

a.m. 2.5m warmup @ 7:00. 3m- 16:33 I think (5:31 pace). I forgot my watch but that is the time I saw as I crossed the line I believe. I haven't been able to find official results yet, but Melody Jensen also ran and got the course at 3.01 miles. I think the next guy was Timpanogos' top runner about 20 seconds back. I'm sure he coulda stuck with me, but they were just using it as a workout. I was happy nobody was really too serious because I was only doing this to support a kid in my neighborhood who runs for the team (race entry fees go directly to that runner's account). Even though today was supposed to be a complete recovery day after Saturday's 25 and before tomorow's big workout, I wanted to win just in case there was a cool prize. Turns out it was just a trophy. Oh well, it was still fun and my legs feel like I just ran easy this morning so I should still be good to go for tomorrow's workout. 4m cooldown @ 7:29. 
 

a.m. 2.5m WU @ 7:10

2x4 miles on Lake Loop w/ 8min rest that included .5m jog: 21:17 (5:19 pace), 20:57 (5:14 pace)

1m CD @ 7:39

5m@6:55 in grass. Some left PFJ pain during both runs today. Seems like every week there is something new... 

a.m. decided to get extra needed sleep and also rest the knee

lunch- 5.2m@6:45 near campus including a 100m stride. 

late- 7.4m@6:39 on the MCT including 2x200m strides.

a.m. 5.5m@6:58

p.m. 3m WU @ 7:00 including 2x100m strides

4x800m w/ 3:00 recovery including 400m jog @ 8:00 pace (2:13.8, 2:16.3, 2:14.8, 2:13.2)

4m CD @ 7:14. 

Knee was hardly noticeable at all today... 90% better. I'm feeling a relapse with the cold that came on last weekend though. I had a sore throat Friday-Sunday last week  and then a runny nose began a couple days ago and this afternoon I was just exhausted! I almost decided to skip the workout and run altogether but I'm glad I gave it a go cuz I don't feel any worse now having done it. I REALLY need to be getting more sleep. 

8.65m@7:02 from Will's Canyon stop down lovers lane and back via the back portion of the river trail. 

22m@6:17 pace.

Woke up at 5:40 and ate a peice of toast and half a banana, drank a glass of water, and placed a couple water bottles up the canyon. Took a non-caffeinated GU 10 minutes before starting at 6:30

10m from orem soccer fields up provo canyon and up south fork canyon past south fork park about a mile @7:11. 1 stop to pee, take a Powergel (caffeine), and get some water  at 7.5 miles. 5 minute stop at the top.

10m tempo all the way back to the soccer fields @5:07. [5:07, 5:05, 4:57, 5:11, 5:00, 5:10, 5:06, 5:12, 5:15 (up 800 N), 5:06] Took a Powergel at 4 miles and drank some water from a bottle I placed at 5 miles. It was a pain trying to get the gel out of my pocket with cold hands. 

2m CD @ 7:26 in grass around soccer fields at the end. 

Today was about gaining confidence in my downhill running ability, and in getting used to taking in enough fluid and nutrition during the run. We had a great group of guys and I think pretty much everyone took a turn leading. Fritz certainly pulled us along the first 3+ miles. Jon Kotter was with me at 9 but had to stop to use the porta-potty, he continued his tempo after. Mike and Scott were pretty close behind me and then Fritz pretty close behind them. Matt was in the lead when he stopped at 8. No way I woulda had such a good workout without everybody there feeding off each other. I hope we have a similar group helping each other along in 3 weeks at the race. I'm still a little unsure about pacing, nutrition, hydration, sleep, etc when it comes to race day for the marathon... but I love having these guys to bounce ideas off of and get tips from. Thanks everybody for taking me under your wing! 

~13m on dirt/grass this week