The Spruce's Blog

Team workout and breakfast at Liberty.  It was good!

I felt good.  I was wearing my new flats.  I ran 5:48 at the mile, 11:40 at the two, 18:01 at the three mile, and pulled across the line at 18:36.  I was second from East High.

Cemetery loop

Shoreline trail.  

Team workout @ Cottonwood Complex

Jordan river trail. Now on to the time trials!

The time trials went well.  I ran the first mile sluggish, but finished strong.  I got sixth place and made varsity!

Pipeline trail.  I got stuck at the back on the way back.  I tried to catch up, and I almost did, but the steep hill on the way back did me in.  I need to work harder on hills.

Ran to Sugarhouse, did 4 laps, and went home.  I think there was some sort of race/walk there because there were people all around the road.

Fartlek workout at sugarhouse: 5 4 3 2 1, equal recovery.  Today I learned that my watch CAN be set to go off every minute.  This makes it so much easier to do fartleks, arm swings, and other workouts with set time intervals. 

I can't wait for the season to start.  I don't want it to end either. 

Dry creek run.  I bombed it coming downhill!  I think I heard a rattlesnake on the way back, but it could have been a plant in the wind.  I'm not sure exactly what a rattlesnake sounds like, but it didn't sound like a plant.

Hills @ cottonwood complex.  They seemed harder than they should've. 

I ran five and biked five, but I won't count the biking miles.  

Laps @ liberty park.  My 3-mile time (after 3 miles warm up) was 18:37, which was faster than I planned on going. 

Was going for 10 or 12, but my stomach only wanted 0.

Five 1000's @ sugarhouse.  My right ankle hurt on all but the first one, just before and after the bridge.  My splits were 3:45, 3:50, 3:53, 3:50, 3:49. 

Shoreline.  My ankle did the same thing as yesterday towards the beginning, but overall was just fine.  

10-mile hike @ desolation lake.

A.M. Indian files @ Liberty. Our goal was 20:15 (for 3 miles), but we ran 19:00 flat. It was easy.

P.M. To sugarhouse, 2 laps, and back home.

A.M: Same run I did last night (almost, I added .25). I planned to do ten, but I was almost limping. I'll try and ice it now and run later, completing ten miles for today. For now, I don't want to favor one leg.

P.M: 2.5 mile loop

I barely missed the cash prizes!  I was struggling yesterday to stay under 10 minutes a mile, I didn't expect to run under 20:00.  I hope I'm back up to speed.

Speed workout 

1 mile warm up

1 mile speed changes

1 lap cooldown

1 mile fast (5:25, within target range)

2 laps recovery

2 800's with one lap recovery each (2:36, 2:36, below target range)

Cool down loop

 Mizuno wave inspire 4, no injuries

Breakfast at Village Inn was the bomb!

I put 6th on division place because that's where I placed on the team.

I finished ahead of the 4th and 5th scorers from Cottonwood, and the 3rd, 4th, and 5th scorers from Murray. 

6 miles in the morning, 7 miles in the afternoon.

Afternoon speedwork.  We did one 800 with 400 recovery, and eight 400's with 400 recovery.  My splits were 2:41 for the 800, and between 1:12 and 1:16 for the 400's.  I was mostly 1:14 and below.

To sugarhouse, 1 lap, and home.