K-runner

Well we started off with a 2 mile warm-up and then we did 4x1000 meters I was supposed to hit 2:55 but I was off on my first and third which made me really frustrated but I hit right on in my second and got a little under on my last one. Overall it was a pretty good day.

We ran a 6.5 mile course nearby Alta and every five minutes we would have to do 10 seconds maximum effort. I thought about putting the ten seconds into threshold but because it was so short and I had such long recovery between each of them I really didn't think they were really threshold. Overall though I felt really good other than some tightness in my quads which was probably a result of yesterdays workout.

6AM We did a five mile run easy. Felt great throughout the the run.

3PM Did a 2 mile warm-up and then we went on the track and did 4x600 very fast. I was supposed to hit 1:35 and I was way slow on the first one with a 1:38 but I ran my second and third one in 1:34 and my last at 1:29 so I was happy with that.

6AM we ran 4 miles easy and then did a handful of striders I felt really comfortable through all of them.

Well I was really excited for this race because it is my favorite course and I really wanted to do well on this course considering I haven't ran an actual 3 mile course since the murray invitational so I didn't really know where my time would be at. I did about a mile warm-up which really wasn't enough but I did more fast striders than usual which helped out a lot. My left hamstring was feeling a little sore which made me nervous but once the race started it went away. When the gun went off I was sad to see that Ben Saarel was not at the race but I knew Chuk was there and we always have a good race. I stayed right on the shoulder of the leaders for the first mile which we ran pretty slow but we definitely picked it up as the race went on. Chuk and I really started to separate from the group with about a mile left. I just stayed right on his shoulder until the 600 meter mark which is when I made my move and went hard to the finish. I was so happy to see my time at 15:08 which turned out to be a new course record and was really happy to see some of my teammates PR as well. The race was great and me and Chuk really put on a show for everyone with a great race together. It was great to be racing with all those great runners. I only did a mile cool-down due to the awards ceremony but I felt really great after that race today. 

Ran the state course with my team and then ran 9 miles around the park easy. I felt great throughout the whole run and was happy to brush up on the state course.