The Mongoose

Drove over to the Dixie Center today for another tempo run. 3 mile warm up then 20 minutes tempo with about 1.5 miles cool down. Pretty good workout, but but I saw some things that I need to improve on. I think I got too tense about halfway through and dropped off pace a little so I need to focus on staying relaxed and keeping a good cadence throughout the entire workout or race without letting my form slip at all. 

3 easy this morning, I felt pretty good when I got warmed up. 7 miles in the afternoon over at the zen trail. Awesome trail and it will forever be one of my favorites. We kept it pretty easy and definitely dry, although Scotty did have some trouble repelling moisture if you know what I mean. Finally doing the Kosmin tomorrow, I just want to run super duper fast.

3 easy in the morning. My ankles and the lower part of my legs were pretty sore, I think it might just be from running on the rocky trail yesterday. It was alright though because in the afternoon during the workout on the track they weren't hurting. Coach had me do the Kosming test today (1:00 all-out, 3:00 recovery, 1:00 all-out, 2:00 recovery, 1:00 all-out, 1:00 recovery, and one more 1:00 all-out. Each time you start a 1:00 hard you start from where you ended the last 1:00 hard). It was a pretty killer workout, the last 100m of the last 1:00 my legs just didn't want to move! It was good though, and I guess there's some formula that calculates your predicted 1500/mile time based on how far you ran. I didn't see what my exact distance was but it should be around 1560-1570m, because I had about 30-40m to the finish. I don't know where that puts my time but maybe I'll update this when I figure it out. I finished the workout off with 4x200m finishes and 1 mile cool down. I found out that the shoes I ordered last week shipped yesterday so hopefully they can get here by the end of the week so I can run in them on Monday. Good day.

UPDATE: My final distance was 1564m which translates to about a 4:07 for 1500m or 4:25 for 1600m. Pretty happy with the result but there is still a lot to be done.

3 in the morning, still kind of hurting in that lower back of my calf. Nothing too bad but I still need to take care of it before it gets worse. My new shoes are almost here so hopefully they will help a little. Fun 4 mile Kenyan run in the afternoon, my legs felt a little better than they did in the morning. Afterwards Coach Thatcher talked to us about foam-rolling and nutrition. I think that along with the training and workouts, it'll be those little things that really determine how successful I am this year. 

No morning practice today. In the afternoon we warmed up about 1.75 to Little Valley for some 200m hill repeats. I tend to like these short, quick repeats, and today was no exception. Awesome workout, and I felt great. When I got home, I saw that my new shoes had arrived so that was another awesome thing. I thought that since things were going awesomely today, why stop? So I decided to sit down and watch Prefontaine, an awesome movie. Awesome way to end the day, and now I'm going to get some awesome sleep so I can wake up in the morning for an awesome run. Awesome! 

9.25 miles this morning before going to help Coach's parents move some stuff into their new house. They were really nice and got lots of pizza for all of us.