Redemption

Again. I did not do so well with my training this past week. I woke up early and went to Knottsbury farm ( I should have woken up earlier and ran :( ) Afterwards with little time, considering it was past midnight. I did a plyometrics workout in the hotel. Which actually killed my legs (in the good way)

Not very happy with my "supposable" dedication to training every day today. We woke up at six and went to Disney Land (where my brother proposed to his girlfriend so congrats to him! :) )I should have woke up at 5 and at least got a few miles in, so I need to remember to be a little more aggressive in making sure I get my workout in, regardless of the daily scenario. Ha, but of course I woke up late and convinced myself I could fit in a run after Disney Land...didn't happen. We spent from 7am-1am there. 18 hours!!!!!! So I guess I walked like 20 miles, ha! But I don't think that counts as any workout. :(

New Years Resolution: Be more specific in what I write down for my workouts so I can be able to look back for future reference. Especially be more specific in my strength training workouts. Instead of just saying "did strength training," actually put what I did with detail.

Still in California. I ran 4 miles @ 6:30 pace the first two miles, about 7:00 pace the last two (I got kind of lost) to Rancho Cucamonga track. I did 5*80 yard sprints w/parachute, 2*up-down bleachers, because we were short on time and needed to start driving home before it got too late. I ran a cool down mile.

I am not very impressed with how the past two weeks of my training have gone. I just got back from a trip to California, and did not have very much time to run. So I did not do what I should be doing. So remember myself take this as a learning experience and make sure that I wake up early enough to get a sufficient workout in on vacation, because no matter what I tell myself, I will not have enough time to run in the evening!!!

Anyways today's workout was 5*1 mile @ 5:05 w/400m jog Rest.

I don't know if it was that fact that I have ate nothing but junk since Christmas or that I didn't eat breakfast or lunch today (other than two lindor chocolates :( ) or that I only slept 4 and a half hours. But I do know I wussed out, and I need to start being tougher if I expect to make it anywhere is this beautifully brutal sport. I ran my first one in 5:09 and my legs were on fire! They did not want to move!  As I jogged around the track gearing up for the second one my teammate was having a hard time as well, so he left. The second one was even worse and I slowed to a 5:16. My third one I put on my new spikes so I could hopefully move faster, but it didn't help much because I still struggled to a 5:15.  After that I started feeling quite light headed so I started to ADAPT the workout (AKA be a wuss) I still did the 5 mile repeats with 400m jog rest, but I decided to run at 5:30 pace and then sprint the last 200m as fast as possible (hoping that would make up for the slower pace) So I finished with 5:23 that mile and was not sure what my last 200m was but I assume it was around :31. Then my last mile was around the same time as my 4th but I reseted my watch for the last 200m sprint to get an accurate split. My last 200m on that one was :30.2

So I will give myself credit for at least doing the 5 mile repeats and not lengthening the rest, but I really should have just pushed it harder because I know physically I'm in shape to do it.

Strength Training:

7-7-7-7 squats on half-med ball (the thing that is super hard to balance on) (two leg-one leg-other leg-two legs) w/10 pound medicine ball for added resistance. Med ball pushups 10-10-10-10-1 (left hand on ball-both hands-right hand on ball-alternate hands plyo-both hands). 4*80 yard sprints with parachute. 10*up down bleachers. 15-15 One leg squats w/one arm shoulder press 10lb med ball. Hip flexor band workout 25-25-50-50-50-50 (latteral leg raises left leg-right leg- latteral leg raises using bottom leg to strengthen the inner thigh- other leg- lay down and lift knee to chest in fast motion, simulates the knee lift in running, using band for resistance.Other leg). 3x10-10-10 Rest :30 2x10-10-10 Rest :30 1*10-10-10 (*Crunches w/med ball and leg in air- mason twists w/med ball- *same as first ten.). 2*1:00 crunches.

Finally I learned from my mistakes! Ha, I am taking another trip to Salt Lake today. The workout was 4 miles in the morning, 4 miles in the afternoon. But I knew I should just do all 8 miles in the morning because when I get to the hotel there won't be enough time to go for a run. So I did it all in the morning, and was gratful because it turns out I was right and wouldn't have been able to run. :)

Workout: 8 miles easy.

Strength Training: None

I was way sore when I woke up, so I was a little bit worried about the workout today. I met up with Sean at the BYU indoor track again, and had to start with walking to warmup, ha! I couldn't even jog. I slowly got to where I could move at least 6:00 pace before Sean arrived. But I definitely was not ready to do intervals. The workout was 10*1 Lap (320m). He wanted me to hit 54's (4:30 mile pace) which shouldn't have been too difficult, but my first one was :58...It was kind of a shock to my body to try to get it to move faster. I then started hitting 54-55 seconds like I was supposed to after that, and then I'm not sure what he said my 9th on was but I'm guessing it was around 51-52. My tenth I picked it up and hit :49 (4:05 mile pace). So I was dragging a bit, but in that slow (I think it's super slow) indoor BYU track I'm pretty content. Afterwards he had me go out on the road for two miles at about 6:30 pace. It was funny I step outside of the indoor track, and immediately the BYU distance track team comes running by. Ha, so I just ran up to them and joined them, and saw Ryan Waite again. They were going nine miles so I just joined them for a mile then turned back. After that Sean had me do hill sprints 4*to the top (around 150m I assume). Then when I got back to the hotel I figured I did six miles altogether that morning, so I ran another easy four miles to make it 10 for the day, and then did some weights, just upper body though. My legs are beat!

Workout: 1.5 mile warmup,10*320m @ :54 average w/150m jog for rest, except 4th and 8th I had 320m jog rest. 2 miles @ 6:30 pace. 4*150m hill sprints. 4 miles easy.

Strength Training: 8-Rest-6-Rest-4 Barbell Shoulder Press. 1*25 Lay on bench on stomach butterflies. 1*25 Shrugs. 7-Rest-6-Rest-5 Bench Press. 7-7-7-Rest-6-6-6-Rest-5-5-5-Rest-4-4-4-Rest-3-3-3-Rest-2-2-2-Rest-1-1-1 Preacher curls (Start from bottom, go up halfway-Full-Start from halfway, go to top.). 5*To failure of Tricep Cable extensions. 10-7-5-3-2-1 Situp workout (A workout I made up a while ago...to hard to explain.). 3*:50 Planks.