Kilometer Killer

AM over 14:45; 7:06 pace 

First run in about a week thanks to my wisdom teeth removal. My mouth freakin hurts. As for the run, it wasn’t too bad. It was pretty dang cold but the legs felt good. Just did a quick 15 around my neighborhood. 

PM over 40:00; 7:17 pace; Death Run

I’ll definitely say I felt the disadvantage of 1 run in the past week. But I also went out much harder than I should have. My death occurred at about 2 miles or so I’m not too sure. Congrats to Carson for a very dominant performance. 

PM over about 45:00; 7:30ish pace; 6 min. test; 4x striders 

I ended up about where I expected I’d be on the test. I was just a little behind where I was last year. I’ve definitely got some making up to do, and it’ll hurt. But that’s what I need to do. My legs are fresh and I’m feeling good, so it’ll be a good experience. 

AM over 47:26; 7:22 pace

This was just the run I needed today: something midrange where I can be consistent and push just a little. I left from my house, ran up the Dam road, and made my way home through the Sullivan park trail. It had some minor hills that were good for me. Overall, really good run. 

PM over 1:05:51; 7:02 pace; 2x 1, 1, 2 min. fartleks w/ 5 min. recovery 

Really quality run for me. We took it up turkey farm, one of my least favorite runs, and it was very gloomy with a slight drizzle, my least favorite weather for running. Despite all that, I felt good pushing myself up the hills and during the fartleks. I flipped at 35 even though I was feeling confident. I figured it was the right decision considering I haven’t gotten a full week of running in in about a month and a half. I had a fast finish and I’m ready to keep working hard. 

PM over 44:56; 7:55 pace

Nice trail run today on Dino Tracks. Despite what many may think, I was not against doing a trail run today. I’m feeling good with my running and that’s pretty much all I have to say. 

PM over 55:34; 7:25ish pace; workout on track

Real good day of running; we had the first workout of the season. The reps were 6x 60 sec.(3 tempo, 3 threshold), 2 sets of 5x 30 sec. at CV, and 6x 60 sec.(3 threshold, 3 tempo). We had equal recovery between reps and a lap between sets. It was a pretty easy workout. I ran with Jose, and we just stuck on the top guys’ tail. It was a good start to a great season. 

PM over 1:00:45; 7:07 pace; 6x striders 

Just a nice run along the foremaster loop with a little extension. Temperature was just how I liked it. The legs are feeling better and better. The striders felt more natural than last time, so everything is A-okay in the running department. 

AM over 1:08:52; 6:53 pace

It was a decent run today. I had to use the bathroom for the first 20 minutes. I felt a little winded as we went up the hills on Pioneer parkway. But it was a pretty quick run with a fast second half and finish. It was good to push myself with my bud Carson. 

AM over 1:26:25; 8:24 pace

A smaller group of the team met up to do suicidal tendencies. It was probably the worst I’ve run the trail, but I still made the whole loop. I just never really got into a groove like I usually do. I took a fall at about 60 minutes. Just got the wrong side of a toe grabber and roughed my knee up and stubbed my big toe decently bad. I also got lost for a short moment near the end, but I managed to return. It was an alright run overall. 

AM over 14:44; 7:21 pace; weights- Bench 3x5 of 75; Deadlift 3x5 of 135; Squat 3x5 of 135, 155, 185

PM over 50:00; 7:20 pace

The run before weights wasn’t too cold, thank goodness. Weights were also good and productive. The reason for the light weight on the bench is that I realized a while ago that I had pretty bad form on the bench. I figured now was a good time to fix it. Run in the afternoon was alright. I’m feeling pretty tight and sore from a workout with the baseball team yesterday. I got through it though. I’m excited to do some speed work with this new program that coach is implementing. Overall, good day. 

PM over 56:30; 7:23ish pace; workout on track

Just did the same workout as last week, but Jose and I stuck more with the guys ahead of us. I was pretty dang sore, but it didn’t make the workout too hard, just a little uncomfortable. I’m getting really excited for this season. 

AM over 14:40; 7:20 pace; weights- Bench 3x5 of 85; Deadlift 3x5 of 135; Squat 3x5 of 185; Thrust 3x5 of 115

PM over 51:41; 7:35 pace

Pretty sucky run to be honest. We had to stop a lot, so it seemed to go on forever. The beast and feasts before the run we’re good though. 

PM over 57:31; 7:20ish pace; tempo workout; 6x striders 

Really good workout for me and the rest of the team. We did 8x 3 minutes at tempo pace w/ 30 seconds of recovery between reps. It took a lot of commitment to get through all 8, but I’m very glad I did; it definitely made me a better runner. The short recoveries actually helped because it didn’t really give me much time took think before it was time to go again. During the striders, Coach told me something that was pretty helpful for my arm form. It was pretty good to work on that. Overall, good day. 

PM over 30:02; 7:00 pace

Just thought I should get a run in between rehearsal and the concert tonight. It was alright with some wind and moisture. I worked on my arms some more, and that’s about it. 

PM over 1:20:00; 6:57 pace; 1, 2, 1, 3, 1, 3 min. pickups

Pretty long day of running, but not a terrible one. We did some beast and feast before our long run. We took it up Pioneer parkway for a bit. I wasn’t feeling great and I had to poop for most of the run. I flipped at a little after 40 and did the pickups on the way back. I would say I had a decent negative split but not a great one. Definitely not one of my best long runs, but I made something out of it. I have some ground to make up in the long run department for sure. 

AM over 14:22; 7:27 pace; weights- Bench 3x5 of 95, Squat 3x5 of 195; Deadlift 3x5 of 155; Thrust 3x5 of 115

Cold as fuh

PM over 55:01; 7:20ish pace; beast and feast; workout on track

Really good day of running. The beast and feasts felt really awesome. The workout today was pretty easy, but we still worked smartly and hard. It’s the same workout that we’ve been doing, but the middle, CV section was one set of 5x 60 seconds rather than two sets of 5x 30 seconds; I honestly liked it a little more. We made each rep the best we could, and that’s what running is all about. 

AM over 14:48; 7:25 pace; weights- Bench 3x5 of 95; Deadlift 3x5 of 165; Squat 3x5 of 195; Thrust 3x5 of 115

Not as cold as Tuesday 

AM over 35:00; 7:00 pace; tempo workout 

I’m up in Salt Lake City for choir and it’s freezing, so I thought I’d give the treadmill a try since I’ve never really done it. It was honestly alright. It felt fast at first, but I slowly got used to it. I will say it was a pretty crappy system because it only let me go 30 minutes with five minutes of “cool down.” Therefore, I only managed to get 4 complete reps of 4 minutes at tempo with 30 seconds recovery. I made them quality, and got some good form focus, especially in my arms. Overall, it was a decent run. 

AM over 55:00; 7:18ish pace

Just another treadmill run with a faster second half. Just had to restart the treadmill after 30 minutes. It was a pretty good run. I was going to go 60, but there was a place on the ball of my foot that started to hurt for the last eight minutes or so. I just decided I had probably gotten the work done. 

PM over 1:20:28; 7:09 pace; tempo reps

Good long run for me. It wasn’t a super hard workout, but we did take it up turkey farm road. We had 2x 5 minutes at easy tempo, 1x 10 minutes at tempo, and 1x 5 minutes at threshold with 3 minutes recovery between reps. Today was super warm, which I have no problem with. This run just took a little bit of a push and then it started to feel smooth. Overall, good day of running 

AM over 15:00; 7:30 pace; weights- Bench 3x5 of 95; Deadlift 3x5 of 185; Squat 3x5 of 205; Thrust 3x5 of 115

PM over 47:27; 8:14 pace

Some more good lifting. I can feel my self getting stronger, and it feels good. Did a trail this afternoon out in the red cliffs. We did T-bone with the Pioneer Hills/Rim loop. It was a pretty sucky trail, and I think the rest of the team would agree. Overall, good day for running. 

PM over 47:00; 7:13 pace; beast and feast

Just a good, quality run around green springs. We played a dope trivia game with some answers being Betty Friedan, the magic tree house, and puppies. That’s pretty much it. 

AM over 14:47; 7:23 pace; weights- Deadlift 3x5 of 185; Bench 3x5 of 95; Squat 3x5 of 205; Thrust 3x5 of 115

PM over 53:01; a good pace; 6 minute test; hill circuits 

Dang good day for my personal running progress. My 6 minute test was a success with a nice 1910. I stuck it in pretty good, but I just need to run like a man the last two minutes; it’ll be a good day when I do that. Hill circuits were pretty cheese and felt quite nice. Overall, good day of running. 

#ripmolly

PM over 1:03:03; 7:00 pace; 4x striders 

Quite a quality run this afternoon. We went east on the river trail and nearly got to the dam road before flipping. We had two or three miles under 7 minute pace, setting up a good negative split. It didn’t really feel fast at all. The little group of us were talking about various things, which helped the run go by quickly. Even though it was a nice run, I had a little pain in the medial, anterior portion of my calf muscles. I’ll need to apply some ice. Overall, good day of running. Wish me luck at prom tomorrow ;)

AM over 20:00; 6:53 pace 

Started running and the same place as yesterday started hurting. Just did a quick 20. 

PM over 1:30:00; 6:59 pace

Freakin dang good long run for me, especially considering I was unsure about my calf. It went by pretty fast because I told my prom tragedy on the way out. We did the river trail, which I have absolutely hated in the past; it wasn’t too bad today. I had some pretty good tempo reps- 3x4 min. easy tempo, 1x10 min. tempo, 1x5 min. CV w/ 3 min. recovery. I’m pretty tired right now, but I put in some good work today 

AM over 25:12; 7:42 pace

PM over 1:04:27; 7:34 pace; beast and feast; 6x striders 

Two pretty slow runs today. My leg hurt quite a bit in the morning, but it got better throughout the day. Afternoon was a hilly run around green springs. The beast and feasts are feeling better and better, so they must be working. Overall, good day. 

AM over 24:48; 7:26 pace

PM over 39:24; 7:34 pace 

First day back in a few days. I felt alright, but my knees feels pretty bad near the end of runs. Sure hope it gets better. 

AM over 40:00; 7:11 pace

It was a little chilly this morning, but I felt like I needed to get another 40 in. I just went to Green Springs and did a flip. Again, my knee was feeling a little gnarly, especially when I started running after stopping at a stoplight. I’ll have to ice a little and do some good stretching. 

I opened my mission call last night. I’ll be serving in Santiago, Chile. I’m freakin stoked!

AM over 20:00; 6:57 pace

It’s good to be back on the road. First day of “dad running,” as Corbin and I like to call it was half successful. Corbin neglected his duty to show up, so took a solo 20 along the usual PV morning route. I probably took it a little too fast because I’m pretty bad at controlling myself when I run alone. Oh well! Overall, beautiful weather for a great return to running. 

AM over 20:00; 7:35 pace

Corbin joined me this morning and helped me control the pace. We did the extended post-weights route around DI. Another good morning, but my ankle hurt for the front majority. I’ll give it some attention. Carson might be joining us in a bit, but we’ll see how he’s feeling. Overall, nice running today. 

AM over 22:26; 7:07 pace

Corb felt sick, so I just ran in my part of town today. My legs are feeling really good, but these miles feel kinda wimpy compared to what I used to do. I’ll get up to that though. I’m looking forward to the future. 

AM over 25:00; 6:44 pace

Awesome run this morning. Another run down here in the Fields. I pushed the pace a little bit, but I kept it really consistent. I’m still feeling good, but I haven’t gotten into very many miles yet. We’ll see how that goes. Overall, great day to run.