Kilometer Killer Running Blog at FastRunningBlog.Com Tue, 28 Feb 2017 02:51:28 FeedCreator 1.7.2 Mon, Feb 27, 2017 <p>AM over 24:52; 7:25 pace- usual morning route</p> <p>PM over 27:49; 7:37 pace; Panther Relays day 1</p> <p>100 m, long jump and shotput today. Not a great time in the 100 m, but other two events I&nbsp;did better than I thought I would. 16&#39; 5&quot; in the long jump and 25&#39; 3&quot; in the shot. Might have to give the long jump some work throughtout the season.&nbsp;</p> Mon, 27 Feb 2017 07:00:00 Sun, Feb 26, 2017 Sun, 26 Feb 2017 07:00:00 Sat, Feb 25, 2017 <p>over 1:09:13; 6:30ish pace all together</p> <p>Good day to run! Huge props to all my bros who killed it in the half;&nbsp;I&#39;m definitely going to take a wing at it next year. Had a really good race in the 5K with a 17:49. I&#39;d never run the course before, and it was pretty quick. Scottie and Brian had good races as well. They&#39;re gonna do some big things for PV. After, just did a few loops around my neighborhood. I worked in the 1, 2, 1 set of pickups in, figuring the race pretty much equated to the 3, 1, 3 set. Finally, congrats to my Dad for a 1:53 in the half. Overall awesome day. I&#39;m now off to have some artist draw me in a tuxedo. Seems legit.</p> Sat, 25 Feb 2017 07:00:00 Fri, Feb 24, 2017 <p>AM over 24:50; 7:27 pace- usual moring route, but quite a bit colder than usual.&nbsp;</p> <p>PM over 36:41; 7:36 pace; 6x striders</p> <p>Chill, chilly run through the neighborhoods around the high school. It was chill today instead of a workout because a bunch of the guys and girls are running the half tomorrow. I&#39;m doing the 5k, so I&#39;ll have a little bit of a workout tomorrow.&nbsp;</p> Fri, 24 Feb 2017 07:00:00 Thu, Feb 23, 2017 <p>AM over 14:11; 7:22 pace- post weights DI loop</p> <p>PM over 50:03; 7:32 pace</p> <p>Actually took the first half of this run indoors, just running through the halls of the high school; there were about 8 or 9 of us that did this because we&#39;re quite wimpy when it comes to cold weather. Then we just ran around the high school area for the last 25 minutes.&nbsp;</p> Thu, 23 Feb 2017 07:00:00 Wed, Feb 22, 2017 <p>AM over 25:13; 7:28 pace- usual morning route</p> <p>PM over 63:04; 7:10ish pace; track workout; 4x striders after</p> <p>Sick, repeat workout that was slightly different from last week&#39;s; my group held together strong. 2 sets of 4x 400m w/ 1 min. recovery then 1x 800m w/ equal recovery. 400m time was 1:26-1:28 and 800m time was 2:52-2:56. Took the workout in lane 2 and had no problem nailing the times for each rep. Clutch workout.</p> Wed, 22 Feb 2017 07:00:00 Tue, Feb 21, 2017 <p>AM over 14:06; 7:18 pace- post weights run</p> <p>PM over 50:00: 7:39 pace</p> <p>Had first track meeting with everyone today. Coach talked to us about how we are athletes and that were different from other students, both in the way we conduct and prepare ourselves. This meant a lot to me; it was perhaps a minor rededication.&nbsp;</p> <p>The past week and a half or so was incredibly terrible. Not because what I was doing wasn&#39;t fun, but because all these other things were truly distractions from what I truly love and have set my goals so highly upon. I am finished with these distractions. I am a student and a runner. I will state qualify in the 400m and the 800m, and may everyone that sees this be a witness of it and hold me to this goal. I cannot hold my excitement for the future of my running career. I, personally, and my team will surprise ourselves and others.&nbsp;</p> Tue, 21 Feb 2017 07:00:00 Mon, Feb 20, 2017 <p>over 1:00:28; 8:10 pace</p> <p>Morning trail run with the team; we did the Hurricane rim trail. I sadly decided&nbsp;to flip it and go 60 minutes. This is evidence of what missing runs can do to a runner. Don&#39;t let it happen kids.&nbsp;</p> Mon, 20 Feb 2017 07:00:00 Sun, Feb 19, 2017 Sun, 19 Feb 2017 07:00:00 Sat, Feb 18, 2017 <p>over 16:14; 8:23 pace</p> <p>First run I&#39;ve ever done with my dad (that would explain why it was so slow.) It was a bit more of a sentimental run; we did a lap on my Uncle Paul&#39;s old training route from his track days in high school. He called it the Mill Road Loop. It&#39;s just about two miles around. I also got to see the house that my mom&#39;s family grew up in. Pretty cool event all around.&nbsp;</p> Sat, 18 Feb 2017 07:00:00 Fri, Feb 17, 2017 <p>AM over 25:16; 7:28 pace- usual morning route&nbsp;</p> <p>Didn&#39;t manage to get an afternoon run in; My fam headed up to Heber City for my Uncle Paul&#39;s funeral.&nbsp;</p> Fri, 17 Feb 2017 07:00:00 Thu, Feb 16, 2017 <p>AM over 15:00; 7:30 pace- post&nbsp;weights DI loop</p> <p>PM over 49:52; 7:40 pace</p> <p>Chill run on&nbsp;which we headed east on telegraph and milled around near the family dollar and made our way back to the school.&nbsp;</p> Thu, 16 Feb 2017 07:00:00 Wed, Feb 15, 2017 <p>AM over 24:43; 7:28 pace- usual chill&nbsp;morning route</p> <p>PM over 64:55; 7:10ish pace: track workout; 4x striders after</p> <p>First solid run in a while! This was a sick workout that was a&nbsp;<em>real&nbsp;</em>confidence booster for me!&nbsp;12x 400m at CV w/ 1 min recovery. My group was looking at 1:26-1:28 pace for each lap. We crushed every one, never going over the 1:28 mark. As for form work, we split the workout into 3 rep sets and worked on a different aspect each set: knee drive, follow through (essentially just kicking your butt), arms, and personal choice to finish.&nbsp;</p> <p>I cannot explain how good it felt to get this nice run in.&nbsp;</p> Wed, 15 Feb 2017 07:00:00 Tue, Feb 14, 2017 <p>AM over 15:00; 7:27 pace- pre weights DI loop&nbsp;</p> Tue, 14 Feb 2017 07:00:00 Mon, Feb 13, 2017 <p>Pretty shizzy day running and sleeping wise. First run I&#39;ve missed in a while.&nbsp;</p> Mon, 13 Feb 2017 07:00:00 Sun, Feb 12, 2017 Sun, 12 Feb 2017 07:00:00 Sat, Feb 11, 2017 <p>over 50:00; 7:54 pace&nbsp;</p> <p>Did the Jazz section of the festival today and got a I- (but the plaque still says superior.) Another late run, but I decided to put in the initial run for my trail testers; they held it together well for me. Did dino tracks trail before it got too dark.&nbsp;</p> <p>&nbsp;</p> Sat, 11 Feb 2017 07:00:00 Fri, Feb 10, 2017 <p>over 56:46; 7:20ish pace; track tempo</p> <p>Down in Flagstaff with Trilogy for NAU Jazz/Madrigal festival. Performed the Madrigal section today and got a I (that&#39;s the highest rating if you didn&#39;t know.) Anyway, we knew it was gonna be interesting having a tempo and no track to do it on, but we decided to get out that night and do it anyway. However, to our pleasant surprise, we found a track during our warmup- Coconino High School! All the gates were open so we figured we&#39;d use it. It was actually a super dope track and despite a bit of snow, made for a great workout. I sadly only made it through 20 minutes of the tempo, but there were a couple of factors that could&#39;ve affected that. Overall not a great workout. One more cool, memorable thing was that we were in a pretty sketchy part of town,&nbsp;and all during our workout, we would keep seeing people or hearing things that put Dallen, Xander and me on edge. Xander went ahead and said a prayer for protection during the workout; when he closed with amen, we all admitted we had felt that we were being watched over by Heavenly Father and the peace that comes with that feeling. I figured I&#39;d put that down in case I ever forgot it and happened to come across it again.&nbsp;</p> Fri, 10 Feb 2017 07:00:00 Thu, Feb 09, 2017 <p>AM over&nbsp;14:01; 7:23 pace- pre weights run</p> <p>PM over 45:00; 7:27 pace</p> <p>Got into Flagstaff late and had to get a quick run in. Ran from our hotel up a busy road for 23:00 then flipped. Flagstaff sits at about 6500 ft. so it was a good lung check.&nbsp;</p> Thu, 09 Feb 2017 07:00:00 Wed, Feb 08, 2017 <p>AM over 25:00; 7:18 pace- first morning run of the track season. Did it on my own so I wouldn&#39;t be rushed for trilogy. Just did the morning route- arctic circle and flip.&nbsp;</p> <p>PM over 60:00; 7:30ish pace; mid week repeats</p> <p>Usual workout with a little twist. 4x 1 min w/equal recovery at CV; 1 lap; 6x 1 min w/equal recovery, first 3 at Tempo, last 3 at Threshold; 1 lap; 4x 1 min w/equal recovery at CV.&nbsp;</p> <p>Tempo dist.- 251 m</p> <p>Threshold dist.- 264 m</p> <p>CV dist.- 276 m</p> <p>Decent workout. Felt a little sluggish from yesterday&#39;s race, but pushed through. Also started noticing some signs of shin splints, so I&#39;m icing right now. I&#39;ll get to work on that.</p> Wed, 08 Feb 2017 07:00:00 Tue, Feb 07, 2017 <p>AM 14:22; 7:31 pace- pre weights run</p> <p>PM over 45:00ish; who knows what pace; Root Beer Mile</p> <p>First ever Root Beer Mile! Way better than I thought I would do; I think I was technically disqualified because I puked, but Dallen was telling me if I got it in the garbage can-which I did-then I was fine. Ended up with a 9:45 and felt satisfied with the time. Ran around Sandburgs&#39; to cool. Overall good day!</p> Tue, 07 Feb 2017 07:00:00 Mon, Feb 06, 2017 <p>over 1:20:15; 7:12 pace; 1, 2, 1, 3, 1, 3 min pickups w/ equal recovery</p> <p>This run was quite a grind all around. Started at PV and ran through the new underpass by Arctic Cirlce. We took it up the old Red Cliffs Desert Reserve road, pretty much all uphill;&nbsp;coming back was hard on the legs with the downhill pickups. But the black hills were really cool, so it was overall a good run. Time to visualize for the root beer mile!</p> Mon, 06 Feb 2017 07:00:00 Sun, Feb 05, 2017 Sun, 05 Feb 2017 07:00:00 Sat, Feb 04, 2017 <p>over 1:00:00; 7:32 pace</p> <p>Nice pre-prom run with Logan. Started at PV and did the reverse parkway route. Chill end to a chill week.</p> Sat, 04 Feb 2017 07:00:00 Fri, Feb 03, 2017 <p>over 60:00 7:10ish pace; track tempo</p> <p>Sick, 30 min. tempo with the boys. Took Dylan and Grant in my unit and we killed every split. We were looking at about 1:40 400&#39;s and we hammered them about a second or two fast on every lap. 1600 splits were 6:26, 6:37, 6:36 and 6:32. Looking back at those times, it tooks us a little bit to find a smooth groove. Overall awesome workout from everyone.&nbsp;</p> Fri, 03 Feb 2017 07:00:00 Thu, Feb 02, 2017 <p>AM over 14:37; 7:36 pace- pre weights run</p> <p>PM over 55:44; 7:33 pace; 6x times turf striders&nbsp;</p> <p>Chill, hilly run in the wealthier part of green springs. Been pretty warm this week, so I hope it stays that way for prom with Alli P. Tempo tomorrow!!</p> Thu, 02 Feb 2017 07:00:00 Wed, Feb 01, 2017 <p>over 60:00; 7:40ish pace, Wednesday track workout&nbsp;</p> <p>6x 1 min w/equal recovery, first 3 at tempo, second three at threshold; 1 lap; 5x 1 min w/ equal recovery, all at CV; 1 lap; 6x 1 min w/ equal recovery, first 3 at threshold, second 3 at tempo</p> <p>Tempo dist.- 251 m</p> <p>Threshold dist.- 264 m</p> <p>CV dist.- 276 m</p> Wed, 01 Feb 2017 07:00:00 Tue, Jan 31, 2017 <p>AM over 14:19; 7:29 pace- pre weights DI loop</p> <p>PM over 50:00; 8:10 pace&nbsp;</p> <p>Did Mustang trail up above Green Springs for trail run Tuesday</p> Tue, 31 Jan 2017 07:00:00 Mon, Jan 30, 2017 <p>over 1:20:01; 7:16 pace; 1, 2, 1, 3, 1, 3 min pickups w/ 3 min recovery between reps</p> <p>Good run on the parkway route. Had a little hamstring discomfort at about 55:00, but pushed through and had a quality run. Got some good news from New Balance that they&#39;re gonna send me some trail testers! I&#39;ll definitely have to hit some trails around over the time I have them.&nbsp;</p> <p>&nbsp;</p> Mon, 30 Jan 2017 07:00:00 Sun, Jan 29, 2017 Sun, 29 Jan 2017 07:00:00 Sat, Jan 28, 2017 <p>over 1:00:00; 7:25 pace</p> <p>Another Saturday 60 min on my own with a quicker second half. Did a sandy desert run up above the freeway, out towards mill creek.&nbsp;</p> <p>Good week for me with a little more mileage than last week. Coach Holt said next week we&#39;re gonna see a bit of a drop in miles, so I&#39;m gonna trust him on that.&nbsp;</p> Sat, 28 Jan 2017 07:00:00 Fri, Jan 27, 2017 <p>over 59:30; don&#39;t know the pace; tempo track workout</p> <p>One of my best workouts yet! 28 min. tempo on the ringworm with the bros. Neither of the guys I usually do tempos with were there so I decided to kick it with Mikey. We killed every single 400 split at about 1:37 or a little under. Our 1600 splits were 6:28, 6:32, 6:20 and 6:19. Still a little confusion about the outer lanes so we&#39;ll probably ditch that strategy. Overall, this was one of those workouts that opened my eyes on what I&#39;m capable of and that makes me hungry for progress in the future.&nbsp;</p> Fri, 27 Jan 2017 07:00:00