The Rockin Robbin

HAPPY NEW YEAR EVERYBODY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Slow recovery from the race on the 1st, I felt good and hit 7:20's through the run, my knees were hurtin because I wore shorts on the race, I was bare skinned the whole race adn I suffered so I will not make that mistake again.

Ran seven miles nice adn easy from my house to Skyline (3.22 miles hey I found a 5K!) I then went to Jacks house then Kyles house to see if they were going to run on Saturday but neither of them weree their so I gues its going to be a lonley long run tomorrow.

SLow esy six miles, still working on getting mileage up. Miles ere supposed to be inbetween 7:30 and 7:00   7:29, 7:14, 7:21, 7:29,:7:01, 7:00

Slow easy eight miles, four was up Millcreek Canyon with four back down again with walking down Heartbreak Hill, I felt insanley amazing today, I ran fast, efficient, comfortable, adn had no pains up or down so I feel really happy about this run today. Average 8:15 up canyon, Average 7:04 down canyon.

Warm up of 1.5 miles, then 10x25 sec repeats at a fast comfortable pace, I was hitting about 4:50 for that sections and felt good. I was supposed to do 2 miles cooldown but my older brother picked us up for mathnasium so I only got in about .4 miles. guess I'll hit the bike tonight.

1.5 mile warm-up with 10x25 second pushes at a relaxed pace (4:12) heh heh with another 1.5 mile cool-down. Not a serious workout but something to get the legs moving.

Supposed to be a recovery 4 miler with some starts of 80-100m. But being on a team of kids that want to improve, they wanted to "push" themselves. Me, Kyle, Jack, and John started to increas distance after 40 minutes (which was the desired workout). Everybody else said that we were going "too far" along with "too long" and working "too hard" so they turned around adn headed back while teh four of us continued on my custom Skyline Tuscany loop of 12 miles. Boy did it feel great!

Nice slow easy 4 miles to recover from the half marathon yesterday. :D 

Easy 8 miles, Garmin is still not working so I am kind of worried if I have a lot of Karma on me right now?

2 miles warm up to a thought-what-was-supposed-to-be-clear-track, at Olympus, about 80 M were clear but the rest was snow covered. 10 x 25 sec fast and relaxed pace with 2 min recovery. Finishing with 2 mile cool down.

Four mile easy run

No run today, went to Vegas, sore throat acting up.

Full on got sick, hated every second of it.

My body has chilled out and I am starting to recover.

Active Rest

Slow 50 minute run, still felt a little stuffed up and woozy so walked the majority of it. supposed to do 9 but I did 5 with 4 walking.

1 mile warm-up 8x1:00 repeats up a steady hill, one mile cooldown. Felt nice after being sick.

Slow 5 up millcreek canyon on the cross country skiing trail. Its hard to run on snow.

1.5 mile warm up then 2 x 5 minute smooth and relaxed runs 5 minutes rest in between, folloowing 1.5 mile cooldown

Coach wanted a power run but I said no, (silently) my schedule had me do 4 miles nice adn slow, not power runnin them at 5:50's. So I faked a leg accident and ran 7:15's through the run adn no one questioned why I was slow today.

Today was a long/tempo run. the workout was 6 continueous miles at 7:30, 7:15, 7:00, 6:45, 6:30 then finish with 7:30. It was a different workout but I was excited to see how it would go. the slower miles usually are a little mixed up because my easy pace ranges in between 7:30 adn 7:10. But miles were, 7:19, 7:19, 6:59, 6:37, 6:29. But I then did two extra miles of 7:30's

Active rest, preparing for this week of work...yay!

Supposed to be a long run, but coach wanted hill sprints so 6 hill sprints up Heartbreak Hill in Millcreek canyon.

I did not do the 7 miles I wanted for yesterday so I made it up today with a 10 miler, for an even split of 14 miles in 2 days. 

Easy 6, I am bumping my mileage up to 40 this week (that why its been random miles each day). Felt heavy frrom the ten yesterday.

Nice seven miles with 4x3 min repeats at 6:00 pace, felt good and relaxed.

The team left without me because i had to finish a Stoiciometry assignment which I later was told by the teacher that it wasnt due til Monday (thanks a lot) but it gave me time to run my pace for however long I wanted. (The team was doing a 4 mile power run) I went adn did 7 miles with the pace varying between 7:15 and 7:29.

Five miles a 7:00 pace with the last mile in 6:00 My mom wanted me to run with a neighboors dog so there was my pacer. (Dogs kinda run fast, like really fast.)

9 miles up Millcreek Canyon, reached teh 9 miles but saw the gate at the top and just had to reach the to pso did an extra .5 for another mile for a total of 10 felt great though, even going uphill mile times were all below 7:55.

2 miles warm-up with 2 miles tempo with miles at 6:19 adn 5:55, average (6:11) shooting for 6:09 2 miles cooldown.

Seven miles with a varied fartlek pace to it. Changing around from 7:30-6:50.

Long easy seven on my own because the team was doing 6 x 400s at the oval and I did not have time to get out there.

Easy six with the Skyline team, we stopped at my house and had some popcorn the back to skyline.

2 miles warmup around the loop of Sugarhouse Park. 3 mile tempo run, goal of 3 x 6:09 miles. Total time 18:05, 5:56, 6:09, 5:58. Then 4 x 400m at 80 secs. 1:28, 1:21, 1:20, 1:10. 2 miles cooldown. for a total of 9.21 miles

Was not able to run in the afternoon today so I had to wait until I had some free time in my schedule. Some free time came up at 10:00 pm. So out I went on my seven mile run averaging 7:30's and 7:15's throughout the run.

6.5 miles to get even with the 7.5 yestarday. The run went up the North Face of Moutn Aires. Heres a veiw of the ground I was covering, .5 miles in 10:00 minutes. after about .75 of that I was able to head downhill adn pick the pace up to about 7:00 miles. Did not do Fartlek today so I will have to do that Thurdsday.

easy 7 miler with the team, coach had us do 2;30 pushes. Not doing the tempo on Tuesday really screwed up my schedule. I completley forgot about the tempo and now I feel disorganized this week. Hopefully I can make it work this weekend

6 miles with varied speed changes, 1 minute on then 1 minute off, paces were 6:05 on then 7;35 off, 2 miles cooldown.

6.50 miles easy 

2 miles warm up on the Sugar House Loop, 3 mile tempo run miles at, 6:06 (Slow because I added .10 to the warmup) 5:56, and 5:57. Total time of 17:59. 8 x 200m with 200m jog in between 200s at 35-40 sec. 2 mile cooldown. 

Met with Kyle, Andy, and Grant and did 6 x 2 minute pushes up Millcreek's Heartbreak Hill.

Yeah pretty self explanatory. Only at 6 miles comming down so I ran an extra 4 going home.

2 miles warmup then 2 miles tempo, miles at 6:00 and 6:05, total time of 12:03.

2 mile warmup with the team, coach had us do 4 x 1000m sprints. i did one then headed around town for a total of seven.

Flippin forgot my watch today, it really sets me back. Kyle had the finishing time of 38:23 so averaging about 7:30 - 8:00 thats about right. Right?

slow easy 8 miles

3 miles warmup, 2 mile tempo, miles at 5:41 and 5:40. Then 6 x 200m at 40 seconds. 2 mile tempo, miles at 5:37 and 5:51. 1 mile cooldown.

35 minute hill run the gate at eh top of Millcreek is 5.0 miles exactly so off we went. John, Kyle, Jack, and me. We were haulin because we wanted to get below 35 minutes, miles were averaging 7:10- 7:23 hauling. John fell off .5 to go, then Jack started to kick, Kyle fell of and Jack and me went after it for the last .27 miles to reach the top at 34:54 (sprinting at the top felt like doing lunges for 300m then sprinting) 5 miles back down to the bottom.

Track starts Wednesday 

Slow 5 for recovery. All the juniors at school were preping for the ACT so teh sophmores and seniors had to watch a 2 hour bullying video. I ran out because who would want to watch that? the administrators started yelling at me, Shay, and Jack to come back to the school. Heck no!       I love running. 

First official day of track, 2 mile warmup 8 x 400m 77, 77, 74, 75, 73, 71, 72, 61. Slow 2 mile cooldown.

I have finally decided that my nike Pegasus have not been helping me. I have had shin problems ever scince I started to use them. After switching to Adi-zeros the pain went away so no pegasus. (Sorry Tomy) 

beautiful run in the rain today, completley soaked, looked as if we had jumped in a pool with our clothes on. The distance kids made the sprinters jealous. (We actually looked like we worked)

42 minute run (ended up at 48) with 6 x 2:00 minute pushes at 5:35 minute pace.

Long easy run with my thoughts.

Mile time trial today. 2 miles warmup then to the start line. I was nervous because I had not done a time trial before and so I had no Idea waht time I was going to run. I went out fast and stuck with Jack. First lap in 68, progressed through to a 2:19 800M, 3:36 1200M then finished the trial with a 4:46. 3 seconds faster than BYU Invite. I was very happy. then after 5 minutes rest 2 x 400M with 400M jog recovery. 1:05, 1:03 (means I could have pushed harder) 2 miles cooldown

6 miles recovery from the trial.

8 x 800m 2 miles warmup 2.5 miles cooldown. 800's at 2:31, 2:28, 2:26, 2:25, 2:23.

6 easy miles with four 100M stride outs. Then a 250m with the sprinters. All seven distance runners beat the sprinters...yeah. Felt a little sapped of energy today but I will take it easy and eat a lot for this Saturday.

slow easy 4 miles at 7:30 for race tomorrow.

 1 mile warm-up, i expected some fast people ther so i just se my goal of breaking 39:45 from Deseret News. Race started and everybody went out fast, 5:45 pace fast. It then slowed down to 6:30 (typical) Me and Nathan (my cousin) pused through the first mile at 6:01 so good, then came a hill which put the mile pace at 6:30. Then hitting the downhill, the BYU Cross country team was in teh area so they decided to run with me in the 10K. My pace dropped from 6:25 to 5:35, yeah we were hauling. Next miles cranked out at 5:56, 5:41, 5:31. A few of them went to catch the leader (they left me going 4:50 pace) while James Taylor stuck with me all the way up to the 300m mark. Scince the BYU cross country runners were not registered in the race I came in second overall. Winning time was a 50? year old from Hawaii with 36:09 then me 36:56. I then cooled down with him and another runner from BYU.

Miles 6:02 6:24 5:33 5:41, 5:56, 6:03 then 1:14 for the remaining 465M. .

2 miles warmup, 40 min fartlek run on a 900m loop with a 400m push when we hit the track. Kyle, Jack, and me went about 6.1-6.2 miles so theres another 10K. 2 miles to end the workout on a high note.

Easy 7 miles, 2 miles on trails, felt like ultramarathoner.

1 mile warmup 1 x 1200m 1 x 1000m 1 x 800m 1 x 600m 1 x 400m 1 x 200m 3 miles cooldown.

5 slow easy miles. Felt a little sore but full of energy.

2 miles warmup 12 x 100m hovering at 4:00-3:55 pace. 3 miles cooldown.

Easy nin on my own with 3 miles tempo pace of 6:00-6:10 felt great.

Six easy, up to the wind gate with 50mph gusts.

1 mile warmup 2 x 800, 2 x 400, 2 x 200. 3 min rest, bad for race tomorrow.

Race today felt as if I could push more, but I did not and I did not run the time i wanted, better try again in Pineview.

Easy six recovery fromt the track meet. I could have pushed harder on the mile but I did not and I payed for that but not at Pineview.

Coach had us do 4 x 400m in prepearation for Pineview (Stupid the day after a race) I hit them consitent at 66, 66, 66, 66 (devil). 6 miles cooldown. I did not have time to warm up.

nine today to try to get back up to 40 after 3 miles warmup, 2 mile tempo at 11:57, one mile cooldown, 4 x 300m w/ 100m at 65-66 sec. after that 3 miles back home again jiggity-jig.

Easy 8

easy 6

4 milesw in Preparation for race

2 mils warm-up then race, splits on the 400m were 69, 71, 68, 65. I won and broke my PR by 11 seconds.

7 miles with the team. came back and ran the 800m. 2:05-2:06?

Run up the Canyon, the gate is 5.00 miles up the canyon and we were going to make it under 35 minutes. Jack, Me, and Kyle got up there in 34:53. averaging 6:59 miles.

2 miles warm-up 2 x 400m at 69, 70 w/ 400m recov. 1 x 2000M at 6:13, 1 mile recov. 2 x 400m at 68, 69. 1 mile recov.

The blister on my foot was acting up so I went 30 min on the spinner, not the same as a run.

Didnt run today bcause of blister

did not run today because of blister

did not run today because of blister

blister coold down and it felt much better, i will be running again Monday. I am worried though for UHSTCA because I have not run in 5 days.