Garek B Running

10 miles along Wasatach!

9 miles by Shriners with Toph!

10 miles on Jeremy Ranch Road!! It was pretty slick so we didn't really push the pace too hard plus it was more of a recovery run at elevation not a hard effort run.

Am: 4 miles around the zoo.

Pm: Drove out to the Oval for the last time before Scotland!! Did a workout I haven't done before and it was killer. Warmed up the same with 2 miles and then 1 mile speed changes. Changed shoes and then jogged a lap and then to the 1000m start. The first set was a 1000 and then a 600 with only 3 minutes recovery. Thousand was 2:45 and the 600 was 1:36. Then we jogged a lap. Next set was 800, 400. The 800 was 2:11 and the 400 was 58. Had 2 minutes recovery between the 800 and 400. Jogged another lap and the final set was a 600 and a 300. One minute recovery I between. The 600 was 1:30 and the 300 was 46. Cooled down to 9.

The past 3 workouts at the oval have all been great! I'm excited to see what I can run in Scotland! We leave tomorrow at 11:15!

5 miles before we left for the airport.

No miles today. We are still on our way to Scotland.

Ran 6 miles around the park where we race. Felt pretty good execpt my butt, it was sore from sitting on the airplane for so long.

Ran through the course and then jogged some laps around the park. The course is going to be a mess, it's already super muddy.

Warmep up about 4 miles and did some drills and strides. Didn't get as many strides as I wanted because they put us on the line and it was super cramped and there was no room.

The start was the worst start of a race I've ever had. We were right along side a wooden barrier and as soon as the gun went off the Scots next to us shoved us into. Got out with Paul and then worked up to Phillip. It was a 4 lap course and was a mess. Lead the first 2 laps with Phillip and then we both started to fade. Tried my best to stay in it but trekking through the mud was exhausting. On the third lap Austin caught up to me and we worked together but then at the start of the 4th lap we pulled his hamstring and dropped out. Worked through the last lap and pushed into the finish. 12th Overall and 2nd American. Found out later that most of the guys ahead of me were 19 years old. I was pretty happy with my first race in the USA singlet. Hopefully I can rep the red, white, and blue again soon!

Cooled down to 10.

No running. Travel day

4 miles around the zoo this morning. Felt good to work out the stiffness from yesterday's flights.

6 miles on the Treadmill. Hovering right around 6:03 pace.

Am: 4 miles around the zoo.

Pm: Drove out to the Oval for a workout. Normal warmup. 8 laps and then 4 laps speed change. Changed shoes, jogged a lap, used the bathroom, jogged another lap, and headed over to the 600 meter start. Workout was 2 sets of 600,400,200. Goal mild pace. Cobler wanted 1:30, 58, 27-28. Equal recovery between repeats and 2 laps jog between sets. First set was 1:27, 58, 29. Jogged two laps and back to the 600 start. Second set was 1:27, 61, 28. That second 400 was tough. My legs felt like rubber afte the 600 and I just slipped mentally. Overall was a great workout. Cooled down to 8.

Am: 5 miles

Pm: 8 miles.

8 miles.

Got there about an hour before the race and got a really good warmup with drills to loosen up. My seed time was too slow to get in the fast heat but they were able to bump me up. 

Got out well and just took control. I felt confident. Not sure what the 800 was because there wasn't a clock on the otherside of the track. Its a 5 lap race because the track is around 300 meters. With 2 laps to go I felt Casey throw a surge but I matched it and stayed in the lead. The last lap I just ran scared, didn't look back, just worked through. 4:18! Broke the record so I was happy. 1-5 broke the old record which shows how deep Utah is. Legs felt pretty tired but my cardio felt good.

Cooled down 3 miles.

5 miles around the zoo.

No running

Around the zoo

Went and ran with the team today. Did some hill strides and then an easy 8 miler along Shriners. Felt really good!

7 miles. 6:08 pace.

5 miles on the treadmill. 

8 miles around the Zoo. 

Am: 2 miles.

Pm: Workout at the oval. 5x1000. Normal warmup. 2:43, 2:42, 2:43, 2:44. On the last one Bill got 1 minute head start and I had to beat him otherwise I was doing again. The first 400 was 60 but after that I didnt look at my watch until the end. Passed him with 200 to go and just started to really work. Crossed the line at 2:33. Did 2 laps of recovery and then did 4 150 meter strides at the start line of the 1600. Cooled down to 11.

Am: 4 miles around the zoo. 

Pm: Ran Thunderbird but on the way back I cut out a bit to hit 10 instead of 9.

Ran 2 800s at Sugarhouse. 2:21 and 2:12.

Am: 2 miles

Pm: Race felt good. Last lap took the lead with 400 to lead but legs binded up with 100 to go.

Ran the Winter Series 5K. 15:21. 

9 miles along Wasatch.

Am: 4 

Pm: 10

Morning run.

Workout at the oval. We did 1 mile fast (4:37) one mile 80% and another mile fast (4:36) continous. No stopping. After that we did 4x400 in spikes. 58, 59, 58, 58. Cooled down to 14 for the day.

Am: 3

Pm: 10

Am: 3 miles

Pm: Ran down to Sugarhouse and did 1 mile of speedachanges and then back.

Am: 2 miles

Warmup up 3 miles! 

Race went really well! I was crushing 34s for most of it. Felt really good. The worst part was I had to go around every other person in the race. 

Cooled down 3 miles.

Race was awesome! Started out strong and just worked through. 4 miles warmup and 5 cooldown.

no running.

Am: 5 miles around the Zoo.

Pm: 11 miles. Started at the school and ran up Emigration 5.5 miles then turned around.

Pm: 3 miles. Up to the Zoo and back.

Am: 6 miles along Foothill. I think I laced my shoe different or something because by the time I finished the top was really hurting. 

Pm: Went out to the oval for out workout. Legs felt tired and the top of my foot still ached. Workout was 2000, 1600, 1200. Went 5:41, 4:36, and 3:20. Times were slower then I wanted but I was still happy. Bill threw in 2x400 at the end just to get my legs moving. Went 57 and 57. Felt really good! But the top of my foot still ached. Cooled down to 12.

Am: 3 miles to the Zoo and back.

Pm: Jogged to Sugarhouse and did 2 laps on the road. Everytime we hit a lampole we strided out until the next one so it was a fartlek workout. Foot felt okay expect on downhills. Downhills it would really hurt becasue my shoe was pushing right into the sore spot. Jogged up to 19th and took that way back. Added to 10.

Am: 5 miles.

Pm: 10 miles. Ran down to Liberty and did 1 mile of speedchanges. Then ran back and went out along 13th to get to 10.

Am: 3 miles in the morning.

Pm: 9 miles around the zoo.

Winter Series 10k today! 3 miles warmup. Ran with Reilly the whole time! We switched leads on the way out and then on the way back it got pretty intense. The last two miles were for sure under 5:00. I made a move with about 800 to go and won by 9 seconds. Ran 31:24 so I was happy. Cooled down for 4 miles.

10 miles on the Rail Trail up in Park City!

Workout at the Oval today! Warmed up 2 miles outside because it was a really nice day. Then did 1 mile of speed changes, changed shoes, and jogged 2 laps. Workout was 1000, 600, 600, 1000, and finally 4x400. There was 2 laps jogging recovery between the 1000s and 600s and 1 lap jogging recovery between the 400s. I was really happy because I stayed consistent. Times were 2:50, 1:31, 1:31, 2:50, 58, 59, 58, and 55. I was having a few issues with my left calf. It would tighten up during recovery so the first 200 meters of the longer repeats was usually a bit slower. With the 400s I tried to just kick start pretty fast and then shift into another gear once I past the 200m line. Cooled down to ten! Took an Ice Bath when I got home. 

Am: 4 miles

Pm: 7 miles. Ran Legacy Bridge up to Red Butte and back.

Am: 3 miles

Pm: 7 miles. Ran to Sugarhouse and did a lap of lightpole fartlek. 2 light poles on and 1 lightpole off. Ran back and added to 7.

Am: 3 miles shakeout.

Pm: Drove up to Pocatello for Simpolot Prelims. Warmup was 2 miles.

The Race went really well but we were hoping to break 9:00. I was close. Laps 9-13 were all 35s. Those need to come down if I want to break it on Saturday. 

6 miles cooldown. Then Bill massaged my legs. Feeling pretty good.

Am: 3 miles

Pm: 6 miles. Ran down to Sunnyside and did 2 miles of Fartley. About 13 minutes total. Then ran back and added to 6.

Am: 3 miles

Drove up to Simplot for finals. Warmed up 3 miles with strides and drills.

Took the race out fast. First 400 was 63 and first 800 was 2:09. I had a decent lead but Clinger was slowing working his way to me. Went through the mile in 4:27-4:28. This is when I started to slow down a bit. Clinger moved up to me and with 3 laps to go he was right behind me. Picked it up a bit with 2 laps to go. I was nervous and just trying to maintain the lead. Then when I heard the final lap bell ring I went. Turned the legs on as far as they would go determined to have nothing left. Casey stayed pretty close until the far curve were I just opened up. Final time was 8:57 for me and Casey was 8:59. I think we are the first 2 boys to break nine on Idaho Soil. It was awesome.

Cooldown 4 miles.

No running

Am: 5 miles around the Zoo.

Pm: 13 miles along Wasatach.

Am: 3 miles

Pm: Workout at the Oval. 2 miles outisde and then 1 more mile on the track and then 1 lap of speed changes. Workout was 2000, 1600, 1200. 6:03, 4:39, and 3:30. Legs were feeling tired today but times weren't bad. Cooled down to 12.

Am: 4 miles

Pm: Ran up Emigration for 6 miles and then turned around. 

Am: 3 miles.

Pm: Workout at the U track. Ran over there and then did another 3 miles and 1 mile of speed changes. Then we did 1000, 800, 600, and 4x400. Legs were feeling a bit sluggish but still a good workout. 2:51, 2:16, 97. The 400s were 60,60,60, and 57. Ran back to my house after. 13 miles total.

Am: 4 miles.

Pm: 6 miles.

Winter Series 15k today. Took 2nd to Reily but I was still happy. 48:33 was my official time. Thats right around 5:14 pace. On the way out to the turn around I stuck with him but right before the turnaround he broke away and had a killer last half. Warmup was 4 miles. Cooled down to 15 for the day.

Ran up Emigration Canyon and back. Calves were really tight and legs still felt pretty sluggish. 

Ran up the canyon for 5.5 and then did for laps fast at Governers Grove. Felt okay but the laps weren't as fast as I hoped.

HARDEST RUN OF MY LIFE. Went out supposed to get 14. 4 miles in I had enough and turned around. When I hit six I decided to tough it out and went to 10. But once I hit ten I decided that I wasn't going to give in so I went and got another 4. Mentally exhausting but I was proud I finished.

Workout at the track. Normal warmup. Would run a 200 in 40 sec then a 200 in 30. 3 times continous. Then 1 lap in 90. 3 sets. Had a hard time with pacing. First 200 was usually too fast. By the end I got the hang of it.

Time trial. 56 400 and 2:13 800. Area behing and below my knee was really tight and couldn't accerlate fast. Was supposed to cool down 7 but called it quits at 2.5 becuase the pain in my ankle was unbearable.

Around East.

Ran around Sunnyside. Fartlek.

Jeremy Ranch Road.

10 miles. City Creek Memory Grove run. Felt really good!!

Workout at the Oval. Normal warmup, hip felt off during speed changes. Workout was supposed to be 6x600 but we changed it after 4 600s. The 4x600s were 93,93,97,95. The first 200 of every repeat it was hard to get moving becasue of my hip. Made it hard to be consistent. After that we did a mile and it was terrible. 4:53. Mentally exhausted and could barely push. Then we did 2x400. Went 60 and 59. Awful workout. Really need to figure out this Hip.

Did some hill strides with the sprinters and then did a loop up to Emigration and down Wasatch and back along 19th. Felt okay but sore for sure.

2 in the morning. 

20 minutes in New York with Denver. Then did some strides. Hip still felt pretty horrible and could barely move fast.

Ran an hour at the track meet with Bill. My race isnt until Sunday but it was a really cool enviroment and made me excited. Hip was still hurting but Mr. Perry looked at it and we finally figured out what has been going on!! My hip and pelvis were out of aligment and putting pressure on my left hip area. Once we got back to the apartment he popped them both back in and I went out for another 15 minutes and felt a lot better!!!

15 minutes warmup. 10 minutes of fartlek. 15 minutes cooldown. Readjusted my hips and pelvis before the workout! They felt a lot better.

Got there and warmed up for about 20 minutes. 

Race went awesome!! Felt really good the whole time and felt like I had a really smart race! It was so amazing to win my first national title. Made sure to re-adjust my hips before the race but I didn't notice any discomfort after the first 200 meters.

Cooled down for about 30 minutes.

no running

no running

no running

no running. Here is a link to my race video if you would like to watch it! 

http://www.nbnationalsin.com/eprofile.php?event_id=1164&do=videos&video_id=169266

No running 

No running 

No running 

No running 

Two 6 milers. First one was around the zoo at about 3. Second one I did 4 miles on the treadmill and 2 miles on the indoor track at about 9. 

Am: 4 miles shakeout. Quads were hurting really bad. Mostly just sore.

Pm: Raced the 800 at Davis. Warmed up 4 miles with strides and drills. 

I had a terrible start. Didn't get out fast enough and was in 5th place the first 300 meters. Then coming down the straightaway the first lap I was able to sneak up the inside lane 2 places. Once I crossed the line I went out and around the kid in 2nd place and started to kick. Quads were still a little sore which made it harder to really get going. Held on to second until the last 15 meters and a kid from riverton snuck right in front of me. I was still really happy with the race. I as glad taht I was still able to pop off a quick 800 even though we havent done any 800 focused speed and my first day back from my break was yesterday. 

Cooled down 3.5

5 miles around the zoo. Quads felt really stiff until the last 1.5. Running downhill is the worst. It hurts more than running uphill.

13 miles along Wasatch. The back area behing my knee was bugging really bad and it felt swollen by the end of the run.

no running. My knee hurt too much.

Another rest day for my knee

Am: 3 miles. Knee was a little buggy.

Pm: 6 miles. By the end my knee was really acting up but I was able to work through.

Am: 3 miles. 

Pm: 7 miles. Did some drills and hill strides and then a 5 miler to cool down.

Am: 3 miles

Pm: 8 laps warmup. 6 of those laps were drill laps. Afterwards changed shoes and did 200-400 chase. 400s were 59,63,62 and 200s were 28, 29, 30. Then jogged 2 laps and then 2x1000. 2:58 and 2:55. Cooled down to 7 for the afternoon. Bill rubbed out my leg again. Its been acting up lately.