Kilometer Killer

Previous week

Eh. I did meet my goal of a good mid-week workout, but I struggled throughout the week. The team, however, is very strong. I need to step up to meet them. 

This week

Consistency, consistency, consistency! Every run is gonna be solid and I will commit to the longer minutes. Lifting is going well, so nothing needs to change there for a while. Also, I struggled with the last tempo, so I need to fix things on this one. Perhaps the wind will cooperate on this one. 

AM over 1:19:56; 7:29 pace; 3x 1, 1, 2 min pickups w/5 min recovery 

While there were definitely a few rough spots, I would consider this run a success. I truly had to dig deep in order to stick with my guys. Long runs have never been my strength, but I showed strength in the pickups and during the middle minutes. I still have a long way to go this summer. 

AM over 47:02; 7:32 pace; 8x striders 

PM over 14:12; 7:37 pace

First double of the season. We just did a post-weights DI loop in the afternoon. Halfway through the run, some guy was on his phone while pulling out of a parking lot and we had to get his attention. Carson threw his hands up and yelled at him to get off his phone. They then exchanged birds and it all was quite a situation. Good job Cars. The morning was just a usual Tuesday with the half road, half barefoot grass. We didn't play ultimate today. Today was race day at kids' club, and the kid I ran with threw up after he finished. He still pushed himself all the way, making me a very proud coach. 

Weights- Bench 3x5 of 100; Squat 3x5 of 185; Thrust 3x5 of 115; Deadlift 3x5 of 175

AM over 1:05:33; 7:55 pace

This was a really, really good hilly run for me. I don't there was a single negative to this run: I pushed the ups, had good posture, and had just the right amount of pain. We took this one in the desert immediately adjacent to the freeway and hooked on the the Dino Tracks trail, as well as the upper portion of the prospector loop. Overall, super dope run. Now, I just have to prepare mentally for the tempo tomorrow. 

AM over 59:58; 7:05 pace; 25 min tempo 

PM over 15:00; 7:30 pace; weights

Today was a pretty good run. Season's second tempo up on the dirt mile. I ran a lot better than the first one. I was really strong for the first 3 miles, but about halfway onto the 4th, I started getting these dry throw up things that I've gotten recently. It was at about 21 minutes, so I caught up with myself, cut across to meet up with the guys, and finished the rest of that mile. I've still got work to do, but I think it was a successful tempo. The afternoon, post weights run was really hot. I got really sweaty. Overall, good day. 

Weights- Bench 3x5 of 100; Squat 3x5 of 195; Thrust 3x5 of 115; Deadlift 3x5 of 155

AM over 1:00:28; 7:19 pace; 6x striders 

We met up at Coral Canyon and ran a bit of the half marathon course in reverse. Nothing too crazy, but it was a stronger second half which was nice. I'm heading up this afternoon to a family reunion. It's by Kolob reservoir, so tomorrow's long run will be at some better altitude. Should be good. 

AM over 1:05:22; 8:04 pace

I felt pretty good throughout this run, even though it was a tough run with altitude. Had about 900 feet of elevation gain. It was a nice run.