Garek B Running

11 miles out along Wasatch to Parleys Canyon and then back. Average pace was 6:50.

Am: Easy 5 miles around the Zoo.

Pm: Speed/Tempo workout! 1 mile warmup and then 1 mile of speed changes. Then did 1000, 2000, 3000, 2000, and 1000 @ 5 minute pace. When I figured out my splits I got 3:07 for the 1000s, 6:14 for the 2000s, and 9:21 for the 3000. Had 2 minutes recovery after each 1000, 3 minutes after each 2000, and 4 minutes after the 300. Times and recovery were as follows.

2 laps after warmup before starting

1000-3:06

2 minutes recovery with 1 lap jogging.

2000-6:15

3 minutes recovery with 1 lap jog

3000-9:20

4 minutes recovery with 2 laps jog

2000-6:11

3 minutes 1 lap jog

1000-2:55

1 lap jog

Cooled down until 11.

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!!!