I'm Bringing Sexy Back ... Again... THE BLAG

*Rocky music starts playing*

I'm BAAAACK.

First workout of the summer after my senior year.  I already am missing the races that aren't even here yet!

3 miles with all the team. 1.5 warm up, hills, 1.5 "cool down".  and then 4 miles with varsity.

Felt good.

7 miles with varsity before. Today felt good, till about the 5th mile...

I died, and couldn't keept it up.

then a buddy run, with "ricky-d", gio and ... how do you spell "voung"'s name....

well apologies to him, I can't spell his name.

We went for five, it was good, we stayed on pace and beat Bill in the last mile. (Way to go guys!)

Sunnyside!

We ran 2 laps in the gully, (PS I love the gully, it's so fun to run in there), and then did arm swings and strides, and finished off the miles.

Today felt good, I could keep pace again, unlike yesterday.

Buddy run off of the trail at the Zoo.

first a 6 miler with varsity, felt good, I didn't get tired ... I think Tuesday is because I didn't eat breakfast.

then the buddy run, all my guys made it, we did the run at a good pace, Javi fell, hope he is feeling better.  Everyone learned the run I think... 

Liberty

1 lap warm-up 2 fireman 1 cool down.

Fireman = Fun, right Natalie? 

Ran from the track to City Creek, up So. Temple, and back to the track.

This run is TERRIBLE to do alone, that hill is a beast. 

Buddy run, First was a cemetery loop.  Then strides at Fairmont.

Sunny side, laps and fartlek.  Had to find the lost freshmen.  Did 8 with the team, then 2 with RJ and Delaney later.

Hills at Liberty.  Did extra with Tomy to get to 7.

Ran with RJ and Sarah and Nat. Ran to the Shriner's Drinking fountain, and almost to the fire department from RJ's house.

Ran at my Grandma's, it was confusing.

8 with Nat, Scott, and Mandy!

Long run involving JCC and 15th. 

Monday run stuff.

My legs felt like bricks after the advanced run, but I still won the final sprint of the circuit!

I need to stretch my quads and Hamstrings, like right now. 

Run on the trail near my house...

I hate that trail.

3 min on 2 min off 3 min on, finish the 8.

It was hot, my hamstrings hurt.

6 mile run, which was dreadfully boring.

4 mile scavenger hunt.  With everyone on my team freaking out about the other teams cheating. It's a game, calm down! 

Solid run on pipeline. Good pace, Felt nice, All around good.

Natalie tried to die... only got her leg though. 

Thus far 5, 2 800's fast with 800 in between

 times were 2:33 for the first and 2:30 for the second.

then cooldown

Mike and I attacked Natalie, I am sure she just loved it ... Right Nat? 

Met at liberty with mike ran 2 laps there, ran to his house then he was at 6 so he was done.  I ran to legacy, back down to liberty and another lap around to make 11.5

Ran 2 for warm up then the race.

Was a little boxed for the start but other than that it was good.  I was with Natty and Tomy after the mile marker.  On the downhill after the turn around they started to break away from me, they had a pretty good gap at the 2 mile, but I saw this guy with a rather large beard between us, and I ran up to him and caught Nat and Tomy again, much to Nats surprise.  I was ahead on Vine but in the last 200 Nat had a kick that I did not expect, and didn't notice until it was too late so she beat me, by 4 seconds.  Proud to say it though, she is probably the fastest high school girl in the state!  I am happy with this race I stayed on pace, and I worked hard.

4 miles-ish for cool down.

Suunyside. We got a VA loop Combo with some Shriner's on the side...

 Good run, it was tiring... And Ben and Natalie just started flying in the end. 

I was expecting less than 6 today, so 8 is a pleasant surprise...

At the Complex, Warm-up, 4 hills, cooldown on regions course.

I felt... sluggish 

Pipeline.  It was tough today, my sister fell but not blood.  That creek/river/stream needs to get slow enough for us to sit in it... I am going to take an ice bath I think anyways...

5 at liberty with a normal fireman run without the mad dash sprint in the end, cause Natalie wasn't in the group.  And then a very easy 2 at my grandma's just because it felt like my calf was hurting and I wanted to run it out a bit.

RACE: 0 warmup on this race, cause a bus broke down, so the race started late.  First half was golden, all down hill.  Then the rolling hills came and I started to feel the pain.  The entire race I kept sight of Natalie, hoping for come back of the year part 2, but every time I got iclose there was a down hill and might I she is way better at down hills than I am.  I crashed hard after mile 10, slowed waaaay down.  Last 400 meters someone was approaching me, after Bill had already passed me, and I decided to not let him pass me, and I have to say sorry to him, he was 2nd in my age division.

Then 5 mile cooldown from you most definately know where.  Oh how I hated it.  Bill wants me to run 5 more ... I dunno.  I probably will

But anyways first half marathon ever at 6:23 pace doesn't seem to bad...

PM: 5 miles, my calves don't hurt anymore. It felt awesome, Bill was right. 

Slurpee Run, 7 7/11's, 7 Slurpees, Whole ton of reasons not to do it.  I ran a bunch ... 2 before with Bill then the 7.5 run, then extra when everyone wanted to add on, and then more at the park.

Finally it is over, I am going to watch Ferris Bueller.

 Added the half bill was talking about

Fartlek at Wheeler Farm.

3 mile warm-up.  3.5 fartlek (1 min on, 1 min off 10 times)  3.5 cooldown.

It rained, today was a good day for running. 

AM Dry Creek

I was in the lead the entire run, felt awesome.  Today was another good day for running.  For the first mile and a half I kept up with this mountain biker.  I beat him on up hills and he beat me on downs.  After the 3 mile turn-around there was a ton of down hill though...

A good 8, I may run later today. 

PM 5 miles on Jordan River

Hot, and I am sick of this trail...

Hills at Shugah-hood

 We played poker(its complicated), I won the last game because I had a 20 and finished first, everyone else either busted or couldn't get 21!

All the usual stuff where it fits as well... 

AM Liberty, warm up,. fireman, and 3 mile cooldown.

Good day for running today.

I ran a mile warm-up with Mike, where we had to help find people.  then the race:

First mile, I was conscious of going out to fast, because that's what killed this race for me last year.  I ended up racing Sus and Em the first mile.  I felt pretty good so I stuck with them.  Second mile, We had already passed a few groups, and I noticed a couple of guys that I thought were in my age group so I tried to stick with them as well.  It then became a  race between Me, Em, Sus, and the two guys from my age group. Third mile, I was running and the two guys started to pull away, it pulled me in front of Em, and Sus behind her.  They did break away and I was pushing myself off of Em.  Running up the hill I could see the Guys from my age group, so I ran for them ... I never made it to them, but I did get to the end a little easier.  The kick I did not want to do fast, but Em came right back on me, so I pushed myself and finished just barely in front of her.

Then Cool down was 6 miles, one with Mike, 5 by myself on the course.  Then 5 more when I got home because I was worried about a pain in my achilles tendon, it warmed up so I was fine.

Shuggah Hood again. 10 mile cemetery run, started with Scott and Ben.  Then Ben and I caught Bill and the pace wasn't fun anymore.  Popped something at mile 9ish, and slowed down.

Flag pole run from Sunnyside.  I was way tired today.  I need to rest more.

Interesting side note, I just read on the work crew blog that HCP Work Crew has "eaten a lot of pizza" my first thought was "RJ .... eat pizza? Impossible!" 

Cottonwood Complex: Little Lap warm-up, something was up because everyone was just killing themselves on the warm-up and Ben and I couldn't figure out what had happened.

Then Fartlek 1-2-3-3-2-1 with 1-2-2-2-2-1 recovery in between.

then a small barefoot cool-down.

 I love easy days. 

Pipeline. A good run, started with Scott and Bill, then Scott and Ben, then just Ben.  Felt good, nice pace, not pushing too hard that it hurts... I may go for 4 more later.

My mileage isn't working this week.  I don't know how to work it.  2 laps around liberty.  Felt nice.

Met the Hursts at Sunnyside, and we ran to shriners with a VA loop attactched.

Ran with Sus for 7 then 1 on my own back at the park.  It was a good run.

Good race

2 miles warmup, 3 cool down running in Natalie's brother who ran the marathon.

Fun race.

Mile one was scary, I still don't like going fast down hills (and I am running Des News, trust me I know).  Miles two and three were flatter, and I caught Tomy.  I was racing to keep with people who tried to pass me, like Levi ... the guy Tony coaches.  I beat some of them (Like Levi, muahahahaha take that Tony!) and some of them beat me.  I ran fast, or felt like it.  Good race, I wish I broke 36, but a minute and a half PR is fine too.

1.7 pre talk run.

then we talked about our races.  Good experience for the new guys if they listened.

2.3 after talk run

4 with the team, we did Gulley Laps, then bunches of "dynamic stretches" then a mile.

Will do four more later.

Did 4 with RJ and Nat, wasn't too hard. 

So, I took WAY too much time off.
Getting back into the swing of things is harder than expected ... but I am pushing myself.
I am going for 5 every day this week, or at least am trying to.