Trial of Miles, Miles of Trials Running Blog at FastRunningBlog.Com http://raffrunner.fastrunningblog.com/ Sun, 26 Mar 2017 20:44:05 FeedCreator 1.7.2 Sat, Mar 25, 2017 http://raffrunner.fastrunningblog.com/blog-03-25-2017.html <p>Got to the meet and saw they still had the hurdles up for the 100 and 110. Nothing was being run and they ended up canceling the meet because the rain was messing with the timing system. Called coach and we decided to still race, did the 3200 since that was the original plan. Tried to get Patch to do it with me but his parents were there so he had to go. Mile warmup then another half mile. Went out a little fast, came through 800 in 2:14 and the mile in 4:39. Didn&#39;t get any splits after that. Ended up getting 9:28, not happy with it but it was solo in the pouring rain and freezing cold so I know I can go faster. Cool down was 1.5. Gonna do more tonight.</p> <p>Woke up with stomach problems and they&#39;ve&nbsp;gotten worse throughout the day so no night run. I&#39;ll put in some more miles next week.</p> Sat, 25 Mar 2017 06:00:00 Fri, Mar 24, 2017 http://raffrunner.fastrunningblog.com/blog-03-24-2017.html <p>Went to maple mountain to watch the mountain valley invite. Mile warmup then another mile. The NAU coach wanted me to call him at 5:30 so I went away from the highway a little so I could hear. Had a good chat, excited to have them talk to me. Finished up mileage in the canyon then back but miscalculated and went 2 over. Did a couple 400s and a 200 at the end of my run. Shoutout to everyone who raced and killed it. Also shoutout to Gan&nbsp;for the quote of the day, &quot;You run pretty fast for a fat kid&quot; lol</p> Fri, 24 Mar 2017 06:00:00 Thu, Mar 23, 2017 http://raffrunner.fastrunningblog.com/blog-03-23-2017.html <p>Mile warmup, drills, stretching. 10 min easy then fartlek: 8 min on, 4 min distance, 5 min on, 2:30 distance, 2 min on, 1 min distance then back up. Pace for the 8 min pushes was 5:02-5:05, then 4:53-5:00 for the 5 min pushes, and 4:40-4:53 for the 2 min pushes. Good effort in the rain and wind today. A 16:20 5K somewhere in the fartlek, 5:42 average pace for the 11 miles.</p> Thu, 23 Mar 2017 06:00:00 Wed, Mar 22, 2017 http://raffrunner.fastrunningblog.com/blog-03-22-2017.html <p>Mile warmup, drills. On the trail to the mouth of the canyon, up the canyon for a couple miles then back. 7 miles, 6:35 average pace.</p> <p>Mile easy, couple strides.&nbsp;Paced&nbsp;Luke and Brecken&#39;s 2 mile, 5:35ish pace for 2000m. Then did the 3rd leg of our 4X400, split a 55.&nbsp;</p> Wed, 22 Mar 2017 06:00:00 Tue, Mar 21, 2017 http://raffrunner.fastrunningblog.com/blog-03-21-2017.html <p>Mile warmup, drills, stretching. Another mile then 2 mile tempo, went 4:55, 5:00 for 9:55. 2 min rest then 4X300 with 2 min rest, hit 50, 47, 48, 49. Then 3X150 with 90 sec rest, split 22, 22, 23. 2 mile cool down.</p> Tue, 21 Mar 2017 06:00:00 Mon, Mar 20, 2017 http://raffrunner.fastrunningblog.com/blog-03-20-2017.html <p>Not a good day. Mile warmup, drills, stretching. Hit up airport, smiths dip and the trails down there, killers. 9 miles, average pace was 6:12, mile 8 was 5:35.</p> Mon, 20 Mar 2017 06:00:00 Sat, Mar 18, 2017 http://raffrunner.fastrunningblog.com/blog-03-18-2017.html <p>3 mile warmup, only counting 2. Coach wanted me to hit the 800 at 2:06. First 400 was 61, 800 was 2:06-7. Tried to hold on after that but slowed quite a bit. Led the whole race but got passed by Zack in the last 200. Shout out to him for running a hecka smart race. Cool down was 4 miles, to the police shooting range and onto the trail and back</p> Sat, 18 Mar 2017 06:00:00 Fri, Mar 17, 2017 http://raffrunner.fastrunningblog.com/blog-03-17-2017.html <p>Half mile warmup then to the trails at the equestrian park. Did a little around there then went into highland and back. 9.5 miles, 6:45 average pace. Did 400, 200, 200 on the track. Hit 68, 31, 31. Gonna try to squeeze in alpha before prom tomorrow, pretty stressed out about that.&nbsp;</p> Fri, 17 Mar 2017 06:00:00 Thu, Mar 16, 2017 http://raffrunner.fastrunningblog.com/blog-03-16-2017.html <p>Mile warmup, drills, stretches, strides. 1.25 easy to the upper cemetery then did 8 hill repeats on airport, 6 up, 2 down. Rest was 90 sec or jog down the hill. Distance was .21, splits were 72, 72, 52 (down), 74, 73, 52 (down), 72, 74. Cool down was 8.75 miles, north lake park loop, 6:32 average pace.</p> Thu, 16 Mar 2017 06:00:00 Wed, Mar 15, 2017 http://raffrunner.fastrunningblog.com/blog-03-15-2017.html <p>Dual meet vs PG today.&nbsp;Mile warmup, drills. Another mile warmup with Jared from PG then 4 miles easy. Saw these three kids walking down the middle of the road and one of them pulled out a knife. When I passed them again one asked me what my name was so that was a little sketch. Was supposed to pace Brecken under 5 for the mile but I got back and they had combined the boys and girls instead of doing girls then boys so I missed it. Felt pretty bad about that cuz he didn&#39;t go under, idk how much I would&#39;ve helped tho. Did another mile with Luke before the 2 mile then we did some drills and strides. Plan was to pace him for 11:15-11:30. First mile was perfect (5:45) and he was&nbsp;doing awesome. Started winding it up after that and he followed like a baby chick following its mom. He had a great kick and we ended up hitting 11:07, a minute 2 mile PR and about a 10 sec mile PR the second mile. So proud of my bro, he still had a lot in the tank and he&#39;s just a freshman. Great things to come from him in the next couple years. Did another mile then did a mile at 5:00 pace since that was what I was supposed to pace at. Hit 4:58, did 3 more and called it a day.&nbsp;&nbsp;</p> Wed, 15 Mar 2017 06:00:00 Tue, Mar 14, 2017 http://raffrunner.fastrunningblog.com/blog-03-14-2017.html <p>Half mile warmup, drills, stretches, strides, another half mile warmup. A lot of crap on my mind today so I really had to focus on controlling the pace. Went up center st, did a loop on the trail, back down to the school, 6:40 average pace. Shoutout to the skyridge peeps outside biking, they work harder than half the runners out there. Also shoutout to Tyson and lil nug cuz I saw them too.</p> Tue, 14 Mar 2017 06:00:00 Mon, Mar 13, 2017 http://raffrunner.fastrunningblog.com/blog-03-13-2017.html <p>Mile warmup, stretches, drills. Half mile and strides then workout. 1600 in 5:02, 2 min rest, 1600 in 4:58. 4 min rest then 4X300 with 90 sec rest. Splits for those were 47, 46, 45, 43. Cool down was 7.5 miles, 6:30 average pace,&nbsp;airport Lehi dip center st loop with a couple strides near the end&nbsp;</p> Mon, 13 Mar 2017 06:00:00 Sat, Mar 11, 2017 http://raffrunner.fastrunningblog.com/blog-03-11-2017.html <p>40 mile bike with mom, on the JRT to South Jordan. We switched bikes a lot so my mom could keep up better, which was fine but I&#39;m glad she&#39;s taking&nbsp;her road bike when we ride to Oklahoma. Pretty easy pace except for the last couple miles cuz I was determined not to let this competitive biker dude gap me. Nice ride, lots of hills and people along the trail.</p> <p>Evening run. Mile warmup then rail trail, MCT, JRT loop with a mile on the golf course. Got a little excited on the rolling hills of the course so that mile was a 5:50. Saw a little kid on the rail trail and he was so surprised that I was running &quot;by yourself?!?!&quot; Kinda laughed at that cuz I&#39;ve gotten so used to running by myself it&#39;s not even funny. Then saw this girl sitting on the trail painting. I looked and she was painting the mountains and it was way cool looking. Noticed she goes to my school so that was a little awkward. Then on the JRT I was going under 2100 N and I saw this guy biking with his kids. All of sudden I hear the dad shout &quot;get out of the road! Get out of the road right now!&quot; I couldn&#39;t see what happened but I really hope the kid didn&#39;t get hit. Anyways, nice run and my legs didn&#39;t feel really tired from the bike so that was good. 6:13 average&nbsp;</p> Sat, 11 Mar 2017 07:00:00 Fri, Mar 10, 2017 http://raffrunner.fastrunningblog.com/blog-03-10-2017.html <p>Mile warmup, drills, stretching. To the pit with Luke. He fell back after a little bit but that&#39;s ok cuz he killed the workout yesterday, love that kid. Around the pit for a while then back to the high school. 6:38 average pace</p> Fri, 10 Mar 2017 07:00:00 Thu, Mar 09, 2017 http://raffrunner.fastrunningblog.com/blog-03-09-2017.html <p>Mile warmup, drills, stretches. Half mile including strides. Workout was 4X800 at goal 2 mile pace with equal rest. Hit 2:15, 2:16, 2:15, 2:15. 3.5 mile cool down.</p> Thu, 09 Mar 2017 07:00:00 Wed, Mar 08, 2017 http://raffrunner.fastrunningblog.com/blog-03-08-2017.html <p>Drove to Orem for my drug test, ran from there. Down state st, onto Provo river parkway and back, 6:10 average&nbsp;</p> Wed, 08 Mar 2017 07:00:00 Tue, Mar 07, 2017 http://raffrunner.fastrunningblog.com/blog-03-07-2017.html <p>Early morning lifting</p> <p>Mile warmup, drills, stretches. Coach told me it&#39;s a down week so I just did an easy 6. Killers, pit, 6:43 average</p> Tue, 07 Mar 2017 07:00:00 Mon, Mar 06, 2017 http://raffrunner.fastrunningblog.com/blog-03-06-2017.html <p>Mile warmup. Drills then half&nbsp;mile easy, strides. 4 sets of 600, 400, 200 with 200 float in between each, 4 min between sets. 600s were 1:48-1:52, 400s were 68-69 (first one was 74),&nbsp;200s were 32-33. Then 2X150 both in 20, 2X100 both in 13. Cool down to 7.</p> <p>5 more at night. Sports complex loop, 6:48 avg pace. Felt awful&nbsp;</p> Mon, 06 Mar 2017 07:00:00 Sat, Mar 04, 2017 http://raffrunner.fastrunningblog.com/blog-03-04-2017.html <p>Mile warmup. Frontage road to bluffdale and back. 6:42 average pace</p> <p>Easy bike ride with my mom after my run. Went on the JRT, planned on 30 but we only got 18 before I got a flat and we didn&#39;t have the stuff to fix it so we had to call someone. Biking to Oklahoma in June, 1150 miles in 2 weeks</p> <p>Upper body lifting at night&nbsp;</p> Sat, 04 Mar 2017 07:00:00 Fri, Mar 03, 2017 http://raffrunner.fastrunningblog.com/blog-03-03-2017.html <p>Mile warmup, drills, stretching, strides. AF loop, 6:30 avg pace</p> Fri, 03 Mar 2017 07:00:00 Thu, Mar 02, 2017 http://raffrunner.fastrunningblog.com/blog-03-02-2017.html <p>Mile warmup. Drills then 2 miles easy. 1600 in&nbsp;4:35, 2 min rest, 1600 in 4:45, 5 min rest, 400 in 59, 2 min rest, 400 in 60, 4 min rest, 800 in 2:22. Mile cool down</p> <p>5 more easy at night, thanksgiving point loop, 6:50 average. Tried out the new sketcher go run forzas and I like them. Probably won&#39;t use them for speed tho</p> Thu, 02 Mar 2017 07:00:00 Wed, Mar 01, 2017 http://raffrunner.fastrunningblog.com/blog-03-01-2017.html <p>First day of outdoor. Warmup, drills, stretches, sprinting and stuff with the team. That took awhile so coach said I could just start in my run while everybody else did a 10 min team run. Did a loop on&nbsp;the trail by Luke&#39;s house&nbsp;then went and did some of the trails by north lake park. Went back and did a couple&nbsp;laps of speed changes in the last mile. 11 miles, 6:15 average pace. New shoes came today.</p> Wed, 01 Mar 2017 07:00:00 Tue, Feb 28, 2017 http://raffrunner.fastrunningblog.com/blog-02-28-2017.html <p>Mile warmup. Couple more miles, strides, drills. 2X1600 in 5:10, 5:05 with 2 min rest. 3 mile tempo, 5:28 avg pace. 2 sets of 150, 100, 50: 20, 13, 6, 20, 13, 6. Cool down to 11</p> Tue, 28 Feb 2017 07:00:00 Mon, Feb 27, 2017 http://raffrunner.fastrunningblog.com/blog-02-27-2017.html <p>Today has flat out sucked. Nice to&nbsp;get a good run in before training. Fox Hollow golf course, 6:23 avg pace</p> Mon, 27 Feb 2017 07:00:00 Sat, Feb 25, 2017 http://raffrunner.fastrunningblog.com/blog-02-25-2017.html <p>Phone said it felt like 13 degrees outside when I left.&nbsp;Mile warmup, Saratoga loop, 6:28 average pace. Saw Riley and Dallin and ran with them for a half mile. Was tempted to go back with them but that would&#39;ve put me around 2.5 over and I&#39;m already a little over this week. Training feels really good right now. French toast at the Hinckley&#39;s after, actually did a whole 5 minutes of abs, played some ping pong&nbsp;and got wrecked by Austin.</p> <p>Church ball game later. Lost by a point cuz you can call your own fouls so the other team called a foul on us and said it was shooting even though it wasn&#39;t a foul and if it was it definitely wasn&#39;t shooting. So that was bogus but oh well it was still fun and I just&nbsp;realized I&#39;ve written more about bball today than my run so that&#39;s great lol</p> Sat, 25 Feb 2017 07:00:00