Garek B Running

Am: Easy 5 miles on Shoreline Trail

Pm: Ran up to Sunnyside Park and did 10 barefoot strides and 2x800. 800s were 2:13 and 2:16. After that Varsity did the Avenue Hill run starting at T Street. Basically you go up one street and then turn left for one street and then go up the next street. The hills get steeper the farther you go and you are pushing the pace on the ups and recovery on the streets between. Normally we have a few minutes rest after each recovery streeet but this time it was continuous which made it a lot harder. After that we jogged back to the school Shriner's way and added to 11.

Am: Easy 6 miles before school

Pm: Had a Tri-meet at Woods Cross today. Bill had me not race but just run a 3 mile tempo instead. Warmed up 4 miles and then started. 4:53, 5:02, and 4:58. Got a little excited the first mile and ran a bit faster than I should have but I was still pleased. 14:53 overall. Cooled down 1 mile and then another mile when we got back to the stadium.

Am: Easy 4 miles.

Pm: Ran from the track Legacy Bridge to the Red Butte Yellow gate and then back. Did 1 mile of burnouts and then added to 8 for the afternoon.

Am: 3 easy miles

Pm: 5 miles on/around the track. 1 mile warmup, 2 miles of speed changes, and 2 miles cooldown.

#readytorace

Got to the race and ran around for 2 miles. 

Watched a few races and then around 11 started my warmup. Did 3.5 and then some stretches and some drills. Went to the line and did some strides and then more drills.

Got out really well and by the time we went up the hill had about a 5 meter lead. Kept working for the first mile and came through at about 4:39 or so. Really focused on the slight uphill going to the Baseball Diamond and then pushed the downhill. Came through the 2 mile at about 9:46 and right after the track there were about 4 people standing on the course. Had to basically stop and push my way through which was super annoying. Started working again and then kicked a decent 300. The last 100 I really worked. 

3 miles cooldown! Stoked with the race and the week!!! 

Nice easy 10 on shoreline trail. Mostly a recovery run so took it slow.

Quite the long day!

Was supposed to wake up and race/run the Payson 10k for my tempo but I slept through my alarm and had to do 2x3 miles instead. Decided to run them at the cemetery by the Utah Stadium. In hindsight this was a bad decision. Each lap was .90 so I had to go a bit farther then 3 laps and there is a vicious hill about half way through. Started out just running in my flats but it started to hurt my IT so I turned around and went home to get my trainers. After the shoe change jogged to the cemetery so 2.5 miles warm-up.

First 3 mile didn't go so well. Bill told me 5:15 pace so 15:45 and it ended up being 15:46. I was happy with the overall time but the mile spilts were 5:04, 5:20, and 5:23. So I was struggling with pacing. Jogged a mile recovery and then started again. I really had to dig deep. I was debating switching directions in order to avoid the hill but told myself that it's basically cheating and I should just push through. Started out decent but my left quad was a little tight, about .25 in it warmed up and wasn't a problem. Came through the first mile in 5:15 and told myself to hold as best as I could. Going up the hill was deadly and tried to gain back some speed once I got to the top. Second mile was 5:12! Just one more to go! Dug really deep and pushed through finishing with a 5:11 and overall time 15:37. I was absolutely exhausted and laid down on the grass for a couple of minutes. Got up and that left quad was killing! Jogged back home and added .25 to get to 12.

Later that night met up with Coach at Murray and jogged the new course. It's looking pretty fast. Got 5.5 because after jogging it once we went back to a certain spot in order to make some changes! Left quad was still pretty tight. 

Am: Easy 5 miles around the Zoo. Left quad was still a little tight.

Pm: Jogged down to Liberty and did 1 mile speed changes and then 3x1 mile with half mile recovery. 4:45, 4:50, and 4:47. Left quad still bugged me a little but nothing super bad. Jogged back to the school and added until we hit 12.5 for the afternoon.

Am: Quad was still a little tight but warmed up as the run progressed. Easy 6 around the Zoo.

Pm: Rode a bus out to Murray to jog the course again with the team. Ogden and Bonneville were also there. Jogged through the course twice then about half way through backwards. Then jogged just around the park and field until I got 10 miles. Once we got back to the school I ran another mile.

Am: Easy three miles. Quad felt a lot better! Bill rubbed it out yesterday at Practice.

Pm: 2 miles warmup, 2 miles speed change, 1 mile cool down. Went home and did an ice bath! #readytorace

Am: Easy 3 miles shakeout.

Pm: Got to the race and jogged through the course once. Stopped and stretched for a bit, then did another 2 miles with drills and strides. Race started at 4. Thought that I got out really well and was in the lead by the time the start narrowed. Kept working while I was on the soccer field. Used the asphalt downhill to gain a bit more speed and just kept pushing around the finger. All the times I had jogged I never really thought it was that hard of a course but racing it was a different matter. Around mile 2 I started hitting the hills. In the last mile there are 4 hills total but two of them are pretty small the other two are killers. Worked my way along the sidewalk where the old course used to finish and then leading up the second to last hill there was a group of people standing on the course. I didn't have to come to a complete stop and was able to weave my way through. Worked up the last two hills pretty well and then just focused on staying strong to the finish. Alek Parsons was 2nd and Garrett Barton 3rd, so Ogden went pretty deep. 

Cooled down with the Davis guys for 4 miles and then 2 miles with the East boys. Felt great to have such a strong performance and was super happy because my left quad felt great!

Easy three miles in the morning. 

Afterwards went and took the ACT! Think it went pretty well.

After that drove out to the airport and flew to DC for my first official visit!!! Georgetown here I come.

Nice 13 miles with the mens team. Ran on Rock Creek trail! It was really nice, had some great hills, and felt really secluded from the city. 

Easy six with Reilly Bloomer and James Burke! Both really nice guys. Headed to Roosevelt Park and did about a lap around before heading back to campus.

Flew back to SLC today! First Official visit done.

Am: Easy 4 miles.

Pm: Ran down to Liberty park and did 40 minutes of fartlek. Hit mile 7 right at 40 minutes so I was really happy with the workout. Jogged back to the school.

Also I was included in Dyestat's run of the week for my race at Murray. I would really appreciate it you voted for me!!

This is the Link!! Thanks so much!!

http://www.dyestat.com/gprofile.php?mgroup_id=44531&do=news&news_id=367565

Am: 3 miles, felt pretty tight from yesterday.

Pm: Rough day at practice. Felt really crappy and my nose is congested. Ran down to Sugarhouse on 15th. Did 8 strides and then 5x800 hill loops. The hill loops were right around the state hill area and they were rough. After that jogged back to school on 13th. Felt super crappy today but tomorrow will be better!

Am: Easy 3 miles.

Started feeling really crappy and by the afternoon I had a fever. Didn't go to afternoon workout.

Still felt a little crappy but no fever so I went to afternoon practice. Jogged around the field until I hit four. Then Coach and I went out for another 4 miles. Felt pretty good by the end.

Finally worked out the last of my cold. Still a bit of congestion but otherwise felt fine. Nice 9 miles in Park City to finish of the week.

Drove up Millcreek Canyon and parked at Birch Hollow where we normally go for Pipeline. But instead we went on the opposite side of the canyon on this super hilly trail for the first 3 miles. These hills were serious business. My heartrate was going crazy. After 3 miles we came out on the road at Elbow Fork so we hopped on that trail and followed it down to Birch Hollow. Since we wanted 10 we just went out another 4 on Pipeline.

Am: Easy five miles. Legs felt pretty tired after yesterdays hill run.

Pm: Jogged up to Sunnyside and did 2x800. Went 2:13 and 2:10, which I thought was really good for grass. Then ran back down to the track and did a mile and 4x400. The mile was 4:30 and the 400s were 65, 65, 60, and 58. Overall a great workout!

Am: Easy five miles. Legs felt tight at the start but by the end they felt awesome.

Pm: Ran down to Sugarhouse Park and then did 5 400 meter hill strides on the hill next to the pond. After that jogged to the hill by the bathrooms and basketball court and did 5 of those. Jogged back to the school along 13th.

Am: Easy 3 miles.

Pm: Ran down to Liberty Park. Got some water. Then jogged to the start line by 9th south. Did some strides and then 2x2 mile. Pace wasnt that killer, coach wanted me 5:30-5:20 but the twist was we only got 90 seconds recovery in between. That made it pretty rough. First one was 10:35 so a bit under pace. Then 10:29 so again under pace. Was really stoked because I felt that I could have worked even harder but coach told me to save my legs for the race Saturday. After the two miles jogged over to where we do speed changes and did this crazy stride workout. How it went is the first one you ran 100 meters. The next you ran 110 meters. The next 120 meters. All the way to 200 meters. And after each one you jogged back to the start for recovery. After that we jogged to the school and finished at exactly 12 miles for the day!

Am: Just an easy 5 miles for the day. No afternoon workout.

Flew into Minnesota for Griak today! Got there about 11 and just hung out at the hotel until around 4. Then drove to the course and jogged through it. After the jog through we walked/jogged some parts of course to work out the finer points. After did about 10 strides at the start. 

Woke up and jogge for 10 minutes on the treadmill just to loosen up.

Got to the course and watched the college mens race. Then during the college womens race jogged about 3 miles warmup. Did some stretches and then headed to the line. Did a few strides in my trainers and then some drills before changing into spikes. Got somemore strides in after.

Gun went off and I focused on getting out fast. After that point I really just concentrated on working hard throughout. Went through the first thousand at 2:49 and the first mile at 4:40. The thing about the course was after every uphill you got some downhill. This made the course rather tough because you wore your legs out going up and then just beat them up going down. First mile was 4:40. I had right around a 10 second lead througout most of the race. 3k spilt was 9:01 and if I had to say there was a portion of the race that was the hardest that would be it. The heat and humidity started to kick in. Luckily I pushed through. Didn't have much of a kick, coming into the finish I was totally wiped out. Official time was 15:36, second place was 15:52. Another great race!!

Jogged around with the SUU girls and then a bit with just me and Bill. The SUU boys had a great race today taking 2nd place!!

Flew back to Utah today! Pretty busy day and was only able to squeeze in 5.

Am: 4 miles around the zoo.

Pm: Long run! Went up through the U campus and across Legacy Bridge. Then ran up to Red Butte and the yellow gate. Hopped on the Shoreline Trail and followed it to the JCC then went up dry creek and followed that trail until City Creek Canyon. Ran back along 11th until we hit Shriners and then just took Shriners way back. 16 miles!

Am: Easy 3 miles. 

Pm: Jogged to Sugarhouse Park and did 8 strides then 5x3 minute pushes with 2 minutes of jogging recovery. We ran loops by the start of the state course. The first 2 were alright but the last 3 really got me working. Afterwards jogged back to the school on 15th. Added to 10 for the afternoon.

Am: 5 miles around the zoo.

Pm: Had a dual meet at Bountiful. Got to race this one! It was a short course like 2.8-2.7 and was super hilly. I won in 13:45 which was a course record so that was awesome! Warmup up 3 miles with strides and drills. Raced. And then cooled down for 6 in the afternoon.