Run.

one mile tempo

first good feeling run in a week

1600- 4:39

1200-3:27

800-2:14

400-1:01

1200-3:19

1200-3:21

800-2:15

800-2:15

800-2:10

awesome Fartlek! 10-5-3-2-1 was the workout, a coach Eyestone fav. I ran the 10 min in about 4:50 pace (came through 2 mile in 9:45) ran the 5 min at about 4:40 pace, and the 3-2-1 slowly progressed to a very fast pace on the 1 min.. Felt so good to really move the legs even though they were sore... After the Fartlek we did lifting which was so intense, circuit involving deep overhead squats and lunges, and deadlifts with some sitting row... Followed by an intense nonstop abdominal circuit... Can't wait for the vacation, off to Orlando!

easy run.

great workout... super hard and I ran a bit gutsy and reckless but I know I got better today.

8x1000 with 60 seconds rest plus a 500 with witt to help him bring home his 10th 1000

started at 3:00 and slowly digressed in time as I was a little in over my head when I start a workout at 4:45 pace that lasted over 5 miles.... Oh well, ran tough and hung in there with some really fast guys

8x400 with 90 second rest.. I ran them all in 61

great long run, averaged 5:54!

4 by mile.. was all over the plce...

mileage day with hurdle drills.. #SteepleU

2x800- 2:11, 2:09

2x400- 60, 60

2x200- 26, 28

great day of running, my race was decent I was happy for the most part because I PR'd but I finished knowing there was so much more I could do...but an 8:23 is equivelant to a 8:57 which is a huge PR and I'm happy to see progress

5 mile tempo went good we got out at 4:47, 9:43, 14:47, 20:00, 24:39 being the finishing time

morning miles followed by a good afternoon 10

3x2 mile

Kiwanis was just what I needed

felt that tempo but still went 10:18, 10:12, 10:20

Great workout with very percise and consistent splits. Felt like this was a big confidence booster for columbia

6*800

2:12, 2:11, 2:12, 2:10, 2:11, 2:11

looked and felt so good over the hurdle today

4*1200- 3:24, 3:22, 3:23, 3:21

800- 2:08

6:20 pace

solid pace again...

started real slow, and got rolling. The average was 6:25

10-5-3-2-1 on the grass! was a good one and felt amazing, I'm ready for Columbia

mile 4:35

1200- 3:23

800- 2:05

first international experience was a huge learning experience, I raced really stupid, but atleast I put myself out there and never backed down

lake loop  in the wind, it was interesting to say the least but I ran well and ended up 24:44 and second on the team granted a few guys were sitting out for MPSF's this weekend

hurdle drills baby!

solid paced long run especially the last 6

bike for 30 in the morning

nice recovery run followed by some hurdle drills

4 by 4 lap on the indoor track so 1290, today was a breakthrough confidence building kind of workout, I stuck my neck out and pushed the pace and ran great. I felt good being in the front and keeping the pace at a solid push. 

3:43, 3:42, 3:39, 3:37

bike for 30 in the morning

nice easy run

5*800 with the first 400 being 67-68 and the last 400 being over barriers...

2:18, 2:18, 2:18, 2:15, 2:13

easy run with a little water jump practice

15 miler at 5:58 pace!

bike for 30 min

nice chill mileage!

10x1000 @ intramural fields.

coach had us start relaxed so these were the times....

3:12, 3:10, 3:10, 3:08, 3:05, 3:06, 3:04, 3:02, 2:58, 2:53

I would like to consider this a breakthrough workout.... I've never been in the front of a workout but today I was up front and things felt very relaxed & I would like to credit the breakthrough to a few things, first would be consitant and focused lifestyle! I've been honest with a 10:00 bed time, I've stayed away from all junk food, I've been cross training on top of my mileage and taking care of myself!

bike for 30 min

easy run!

another steeple workout 1200 with 1 and 3 over barriers and 800 with 2 over barriers

1200- 3:33

800- 2:17

1200- 3:32

800- 2:16

easy run.. felt crappy but it's been a hard week

solid long run!

morning mileage 4

did a nice solid speed workout to sharpen for fridays race 

7x400 64, 62, 62, 61, 61, 61, 60

40 min on the bike

20 min on the elyptical 

10 miles of running with water jumps which I killed!

morning mileage... 3 nice shakeout!

600- 1:32

400- 60

200-27

Ran my debut in the 3k steeple today! I went out nice and conservative and finished feeling a little bummed I didn't push harder earlier! 9:15 is a good starting time!

just was recovering from the race 

just shook out the legs today

1600- 4:36

800- 2:17

2x400- 63, 58

easy miles

hour and 25 minutes of cross traning

35 on the bike and 50 in the aqua jog

1 hour and 35 minutes 

50 minutes aqua jog

45 minutes bike

1 hour and 50 minutes

1 hour on the bike

50 minutes aqua jog

3

23 mile bike ride

Went for a long bike ride up to vivian and back.. 19-20

I'm loving all this biking it's really fun, but I just want to run, I've never been so hungry.. I need to get back out there

22 mile bike ride at a really solid effort

Biked home to Herriman from Provo today. the way a took clocked in at 33 miles

1 hour in the pool 20 miler on the bike.. Future triathlete up in here

6 x 800

2:16, 2:13, 2:13, 2:11, 2:10, 2:09

Fartlek 10, 5, 3, 2, 1 with one to one recovery

10- 4:51 mile pace

5:00- 4:43 mile pace

3:00- 4:35 mile pace

2:00- 4:15 mile pace

1:00- 4:05 mile pace

6:25 pace

solid easy run

5 morning

5 afternoon, with 2x400 at 63

easy

Ran a Great race with a new PB in the 10k and was able to roll with some really big names that included the 7th place finisher at boston and 2 sub 14:00 5k guys.

easy mileage

Tempo at lake loop with 5:10 first two and ended up sub 5 on last 3 24:43

5x1200 @ 3:24 avg

3:26, 3:28, 3:24, 3:23, 3:21

FArtlek- 10, 5, 3, 2, 1

Went very well.. felt great and slowly ramped the pace from 5 minute to 4:20 with all bu the 10 being 1 to 1 recovery