Garek B Running

Busy day today and was only able to squeeze in 6.

3 mile warmup

5 mile tempo. Sub 5:45 pace for all 5 miles

2 miles warmup and then 1 mile speed change. Did 3xrussian interval miles. 4:51, 4:57, and 4:53. Hard to do this workout solo. 800m recovery.

Ran along Wasatch until I reached Parleys then crossed the Freeway and ran down 2700 S until Filmore. Ran north on Filmore until Parkview and ran east on Parkview until 1700 E. Lap around Sugarhouse then back on 1500 E until 900 S and back to my house. Added to 15.

1 mile warm up then 1 mile speed change. Changed shoes and jogged 200m then 2x200. I hit 31 and 33. Then jogged back to the 200m start and did 5x1000 with 400 recovery. Hit 3:01, 3:01, 3:04, 3:09, and 3:09. Then 2x400 and I had to hit exactly 65 if I went under or over I did it again. But Chris and I were lucky and hit our first two in 1:05.9 and 1:05.7. 

4 mile cool down then did my core.

Half mile warmup with the team.

Because we had a tempo workout at Liberty Park I changed into my flats and ran in them the whole run. Once we got down to Liberty we grabbed a drink and then did about a half mile of strides. Then jogged over to the 1 mile start. We did 1x4 mile and I hit 21:44 which I was happy with. However I need to work on staying focused as I run so that I can be more consistent. Jogged back to the track the long way around the park and then added to 10.

Ran the Legacy Bridge Red Butte run today. Afterwards we stopped at Sunnyside and did 2 800s. I went 2:22 and 2:20. Good day just a little cold but nothing super bad.

Ran an easy 6 around the neighborhood and did my core.

Flew in to Long Beach and drove to Arcadia! Ran 4 miles to the high school and watched some races. Shoutout to Connor, Thomas, and Sarah for racing like beasts!!!

Ran 2 miles shakeout then another 2 miles with Sarah. Just chilled around the afternoon until my races. The mile wasn't that bad but I had higher expectations. On the 3rd lap I lost contact with the group so it was hard to work by myself. The two mile was just pure crap. I lost contact early and couldn't make up the gap. Lately my training has not been as consistent as is was during XC and my races are showing it. I need to buckle down and push through if I want to achieve the goals that I have set! And that's what I'm going to do!!

Flew back to SLC this morning. Left for my run around 4:30 and did a really nice 12 miler. Went along Wastach until Parleys then cross the freeway and ran down 2700 S until I was able to cut over to 1700 E. Ran back on 17 E until 17 S then ran up to 19 E and ran down that to Sunnyside and back to my house. Average pace was 7:06, felt a little tight at the beginning but after mile 4 I felt fine and was able to cruise. Did my core!

Ran 7.5 miles up Emigration Canyon. Average pace was 7:22. My last 7 miles were all under 7 minutes because I was running downhill. Took an icebath and then did my core.

Ran 3 in the morning.

Drove out to the Oval for speed. Ran 2 miles warm up then another mile of speed changes. Changed shoes and then jogged a lap and to the 1 mile start. Did 3x1 mile with 800 recovery in between. 4:48, 4:54, and 4:58. Then did 2x800 with 400 recovery 2:23 and 2:21. Jogged laps until we hit 12. Did my core when I got home. 

Warmed up in the school with the team and then some drills. Then the distance group went out into the snow for our run. We went 11th to Memory Grove then back on South Temple. Added to 12 average pace was 7:12. Chris and I ran by ourselfs and mile 10 was the one that really killed our pace. Did my core!

Huge shoutout to Sarah for signing with SUU today! Sarah if you read this just know that you are the coolest person ever and how comitted you are to running is amazing! Even though sometimes you make fun of me when I fall running (which happens more than you would think), you are still one of my best friends and I hope that you have a amazing rest of the track season and I can't wait to see all the success you have in college.

Did team warmup and then some drills. The distance kids ran along 13th until Sugarhouse and then we connected to the summer cemetery run. Chris and I felt good so we pushed the pace. Once we got to the cemetery we did one lap inside. Our average pace was 6:02 and our last three miles were 5:56, 5:57, and 5:59. 

3 miles in the morning. 7 in the afternoon with 2 miles of speed changes.

Ran 3 miles in the morning before driving out to Taylorsville. Then when we got there I jogged 2 miles warmup and sat aroudn for a while because the meet was running slow. With about 30 minutes before the 1st boys heat in the mile (I was in the 6th) I started doing some drills and a few strides in a trainers. Then on heat 4 I changed to my spikes and got in 8 to 10 really good strides. The start of the mile for me was horrible. I got boxed pretty quick but just stayed calm and around 200m in I moved in to 4th. Adam from Bingham and Eli for Rowland Hall were in front of me along with another kid I didnt know. First lap was a 66 and right after we started the 2nd lap Adam made a move to 2nd (passing Eli) and I went with him into 3rd. Then 150 in to the second lap I moved up to first and focused of maintaing the lead. Second lap was also 66. 3rd lap was 67 Adam and I mostly just worked of each other but once the gun went off for gun lap I started to open the stride. Then with 300 to go I kicked with all I got.  After Bill told me that Adam had gone with me and tried to pass me with 100 to go but at that point I had went through too much to lose that race and I just kicked in. 

After jogged around a bit and got some food from Cafe Rio and some crackers from Harmons. Relaxed for a bit then started my warmup for the medley. It was a crazy medley. Our first 200 handed off in 3rd but when our 400 guy got the baton we were in last. When I got it we were about 2nd to last so I really worked to catch guys. With 300 to go I took the lead but ended up getting out kicked by Olympus. Although I was disappointed at first I was really happy when Coach James told me he had my spilt at 1:58! And we ended up taking second with a 3:43 which means that we're going to state.

After that jogged 5 miles and got ready for the 4x4 which I was kind of dreading. I was anchor and when I got the baton we were in last. Right as I took off some guy 30 meters ahead fell but got up really quick. I ended up going 54.9 and outkicking two guys so I was happy I was mentally able to kick.

Overall a great meet to end a great week! 

15 miles on the Shoreline from my house went up the Red Butte road until the fence. Ice bath when I got home.

3 miles in the morning around the Hogle Zoo.

Afternoon we had speed...2 miles warmup and a mile of speed changes then changed shoes. We had 1x2000, then 3x500, then 3x400, and then 3x300. Hit the 2000 in 6:08, then 800m recovery, went 83,81,83 for the 500s with 300 recovery in between each after the last 500 we had 800m recovery then ran 64,64,65 with 200 recvoery and 800 after the last one. Finally we had 300s with 100m recvoery in between. Hit 47,46, and 43. Jogged 800 then changed shoes and cooled down 2 miles to 12.

Ran 2 miles in the morning.

Ate something bad this afternoon and felt quesy the whole day. Tried to wait it out but when I went out for my run I only got 4 in before I turned back.

Ran 3 miles in the morning.

Did .5 warmup with the team plus drills. Then did the workout I was supposed to do yesterday. Got 2 miles warmup and then 10 really good strides on the hill below the soccer fields. Changed into flats and jogged 200m. Workout was 6x200 and 1x400 all at sub 4 minute mile pace. Went 28, 29, 29, 28, 28, and 28. There was a decent cross wind the last 100meters but nothing super bad. The 400 went well hit 58. Then cooled down until I got 12 for the afternoon.

AM 3 miles around the Zoo

PM did .5 mile warmup with the team and then drills. Distance jogged down to 13th down 13th to 21st down 21st to 9th and then down 17th to Liberty. Got some water and then did 1 mile of speed changes and 2 laps of firemen. Jogged the long way around and back up 9th to the school. Added until 13.

Got 3 miles in the morning.

Only got 5.5 becuase the rain started coming down like crazy!

Ran 2.5 in the morning as a shakeout. Then another 2 right when I got to the meet. Chilled around and bit and then used the bathroom and anotehr 2 miles warmup and then another .5 in strides and drills. The first race was the mile and went really well. My first 800 was around a 2:10 and then during the last 300 meters I decided to go for it and it paid off! Right after the mile I began to focus on the 3200! Natalie Shields won both events in 2012 and ended up winning athlete of the meet, so I made that my goal. Cooled down/warmed up another 2 miles and got some more strides and drills. Then another mile inside on the track. Right before my race it started raining prettty hard and by the end it was pouring. Ran well, ended up winning, with a 9:34ish but I was so stoked that I got the double! Ended up cooling down 4 miles and taking home the Male Athlete of the Meet award.

It was an amazing meet to finish off an awesome week!!!

15 with Bill on railtrail. Wind was bad at the start and battled it a little going down the canyon but nothing bad. Little muddy, average pace 7:14. Core when I got home!

3 miles in the morning around the Zoo.

Afternoon we did team warmup but because of the wind we went out to the Oval for speed. Did 2 miles warmup and 1 mile speed change changed shoes and jogged a lap. Workout was 3 sets of 4x400. 250 meters recovery in between each repeat and 2 laps in between each set. The goal was to have my 400 times add up to a 4:10 mile. Went 63,61,62,61(4:07) for the first set. 62,62,62,61 (4:07) for the second. Last set 61,63 and then Bill told us instead of 2 more 400s we had 1 more 800 so I needed to run a 2:06 to hit my goal pace. I worked really hard but the last 200 meters I felt "the bear" jump on my back and it took all I had to push to the end. Final time was 2:08 so 4:12 mile for the last set. But I was still really happy with the workout. Cooled down until we hit 12 for the afternoon. Core and icebath when I got home.

3 in the morning.

Afternoon we had the Timpangos Relay Meet and ran the 400 in the DMR, the 800 in the medley, and the 400 in the 4x400.

3 when I got home to finish up miles.

3 in the morning.

Afternoon we did the adventure run to Shriners and then back. Good run but legs felt tired. Core when I got home.

3 miles in the morning.

East 6 this afternoon along 13th.