The King of Controversy

AM - 3 miles. It was a good run but Plyos after were tough.

PM - 8 miles. 4x1600 at 87% (goal - 5:27) with 400 meter recovery and 1.5 mile warm/cool. Pretty sad workout today. Last week was my best mile repeats ever and this week they were my worst. I was a bit tired and dehydrated but it was just a mental thing mostly. My times were 5:32, 5:56, 6:18, 5:37. Coach yelled at us after the third one and that really helped me on the last one and ultimately showed that it was just mental today. Weights after.

AM - 3 miles. A little bit colder today but it was a good quick run. Yoga after was good too.

PM - 5 miles. 4 miles and striders. It was a really great run today. It was one of the first times in a while that the level 2s had a big split between the level 3s. I felt pretty good but I've noticed that my knees are starting to hurt a bit. I don't feel any pain while I run but I do when I stand up and sit down. I kinda feel like an old guy. 

AM - 3 miles. Nice slower run this morning. Plyos after were good.

PM - 5.75 miles. 6x400 at 800 race pace (goal - 1:05) with 400 meter (120 heart rate) recovery and 1.5 mile warm/cool. Very good workout today. My times were 1:04, 1:04, 1:04, 1:02, 1:05, and 1:04. So I was able to hit my time on every one which was great and an improvement on last week. I felt pretty dehydrated so I gotta work on that and my legs were dead after so I definitely know I pushed really hard. I tried hard to focus on each individual repeat and not hold back like I normally would and it really helped. Next time I really need to work on my form because it wasn't too great. Weights after were good. I've got a good schedule lined up for the weekend with the 400, Medley, and 800 so it should be super fun.

AM - 3 miles. Nice quick run. Good book discussion after.

PM - 5 miles. 4 miles and 4x200. It was a nice four miler up into Green Springs. I was feeling pretty sore from yesterday. On the 4x200, me and Nick practiced our Medley handoff which shouldn't be too hard to do but we didn't do very well. I screwed up on the last one and Nick ended up diving for me which gave him road rash. I also practiced blocks for my 400 and it also shouldn't be too hard either. 

AM - 3 miles. Just the usual and I felt normal.

PM - 6 miles. Open 400 and then 200 in the Medley. First time ever doing an open 400 so it was pretty fun. Weather was very nice and just great conditions to race in. My first 200 was pretty solid but the last 200 was pretty bad. My form wasn't great and I started to tighten up so my finish was junk. It was my PR so even though I wasn't totally satisfied with my race, at least something good came from it. Next, I did the Medley with Nick, Paul, and Andrew. I did the second 200 and I was kinda worried because I wasn't too good with the handoff but it turned out very nicely. I ran very well and Coach had me at like a high 25. We were in the slow heat and after a nice 800 from Paul, we almost won that heat. They gave Parowan the win by .01 and we finished 7th overall with a 4:02.09 and so we scored 2 points for the team. 

8 miles. 800 and then a 10 min AT to LT Progression. The 800 didn't go too well. I felt okay with my first lap even though I was at the back of the pack. I was hoping to pick it up on the second lap but I fell back with 300 to go. I finished last in my heat which was disappointing. I just have never figured out how to run the 800 very well. When I got back home, I did my progression which turned out much nicer. I gave a good effort and progressed a lot better than I have before. I couldn't quite get to LT though.