Trial of Miles, Miles of Trials Running Blog at FastRunningBlog.Com http://raffrunner.fastrunningblog.com/ Sat, 29 Apr 2017 03:16:08 FeedCreator 1.7.2 Fri, Apr 28, 2017 http://raffrunner.fastrunningblog.com/blog-04-28-2017.html <p>Half mile warmup. Wind, snow, and hail made it interesting. Did rail trail loop with a couple strides in the last half mile. 7.5 miles, 6:22 average</p> Fri, 28 Apr 2017 06:00:00 Thu, Apr 27, 2017 http://raffrunner.fastrunningblog.com/blog-04-27-2017.html <p>Mile warmup, drills, stretches, another mile with strides. Put on my new balance boracays that I got for $30 at Ross. Workout was speed changes, 1 mile (400 at pace, 100 float, 300 at pace, 200 float, 200 at pace, 300 float, 100 at pace). Splits for the pace&nbsp;ones were 67, 50,&nbsp;31, 15, that mile was a 5 flat. 4:30 rest then a mile of fast on the straights, float in the turns, hit 4:55 for that mile. 4 mile cool down, 6:32 average, snowed a little&nbsp;</p> Thu, 27 Apr 2017 06:00:00 Wed, Apr 26, 2017 http://raffrunner.fastrunningblog.com/blog-04-26-2017.html <p>Mile warmup, stretching. Did 3 with Brecken and Luke. That was all we had time for cuz me and Brecken had to get back for coaching.</p> <p>Night run, wanted 5 or 6 but my loop ended up being 7 and a half. Did 2100, redwood, main st loop. Nice night, stomach felt as good as can be expected after eating Chick-fil-A twice today. 6:23 average pace&nbsp;</p> Wed, 26 Apr 2017 06:00:00 Tue, Apr 25, 2017 http://raffrunner.fastrunningblog.com/blog-04-25-2017.html <p>Mile warmup, stretches. Did another mile then 3.5 mile tempo at 5:13 average pace then 4 hill strides up the overpass with jog back down in between. Finished mileage, 5:50 average for 7 miles. Overdressed today, the weather is so unpredictable. It was windy but pretty warm.&nbsp;Stomach felt awesome&nbsp;because I had hardly any wheat today.&nbsp;Glad I felt good but worried I might be gluten intolerant.&nbsp;</p> Tue, 25 Apr 2017 06:00:00 Mon, Apr 24, 2017 http://raffrunner.fastrunningblog.com/blog-04-24-2017.html <p>Drove some of the guys to trail run. Started at the Murdock canal trailhead past the temple. Only had time to do 5 miles cuz me and Brecken&nbsp;had to get back to coach track for the smaller kids. Climbed at least 300 ft, 7:25 avg pace.</p> <p>4 at night, 6:25 avg. Did farms plus 2100 loop. Stomach did not feel good at all today but I was able to get through this run without any problems&nbsp;</p> Mon, 24 Apr 2017 06:00:00 Sat, Apr 22, 2017 http://raffrunner.fastrunningblog.com/blog-04-22-2017.html <p>Reffed 3 soccer games.</p> <p>Biked a marathon with my mom, did Pony Express.</p> <p>Mile warmup. 16 mile progression run out past Rockwell high, really like this route and it has some good hills. Splits were 7:08, 6:51, 6:49, 6:44, 6:35, 6:26, 6:16, 6:08, 6:01, 5:51, 5:39, 5:34, 5:27, 5:27, 5:20, 5:16. Stomach didn&#39;t get bad until about 4 miles to go so that was great. Pace felt&nbsp;really good until the last 2 miles, those ones made me work. Happy with this effort after yesterday. Coach said this is my last hard week of the season so I thought I&#39;d make it count. Farthest I&#39;ve ever ran at one time. Good day of training and I don&#39;t feel totally dead so I&#39;m excited about where I&#39;m at right now. Also it&#39;s a good time to retire my triumphs.</p> Sat, 22 Apr 2017 06:00:00 Fri, Apr 21, 2017 http://raffrunner.fastrunningblog.com/blog-04-21-2017.html <p>Drove&nbsp;to dry creek. Mile warmup, workout was 8X800 at 5K pace with kick uphill for the last 200. Ended up being 6X800 at garbage pace. Splits were 2:37, 2:38, 2:44, 2:46, 2:48, 2:54, then coach pulled me. Felt something was wrong on&nbsp;the second one. Don&#39;t know what to think, felt drained today. If I eat I get stomach problems, if I don&#39;t eat enough I die which I think is what was the issue today but who knows. 1.5 cool down then had to go get ready for my date to the jazz game. Shout out to Carolyn for going with me, it was awesome thanks to her :)</p> Fri, 21 Apr 2017 06:00:00 Thu, Apr 20, 2017 http://raffrunner.fastrunningblog.com/blog-04-20-2017.html <p>Mile warmup, drills, stretches. Did a 400 speed walking race, got third behind coach and Mason&nbsp;but I&#39;ll be back.&nbsp;Recovery&nbsp;run with coach, went on the trails by Luke&#39;s house then hopped a fence onto a dirt farm trail that was on coach&#39;s&nbsp;brother-in-law&#39;s property. Started hailing and the wind picked up so that was fun. Stomach felt horrendous today. 7 miles, 6:50 average pace.</p> <p>Reffed 2 soccer games&nbsp;</p> <p>Lots of pushups at night</p> Thu, 20 Apr 2017 06:00:00 Wed, Apr 19, 2017 http://raffrunner.fastrunningblog.com/blog-04-19-2017.html <p>2 mile warmup, drills, strides. First lap was a 62 then the splits were all over the place. Don&#39;t know why I ran 4:16 indoor then 3-4 seconds slower 3 times outdoor. Having a cold or racing solo&nbsp;arent&nbsp;good excuses either so I guess I just gotta put some more work in. 10 min rest then 3&nbsp;mile tempo with the last 600 at mile pace. Did it on a dirt canal trail. Splits were 5:30, 5:25, 5:07. Another mile after</p> Wed, 19 Apr 2017 06:00:00 Tue, Apr 18, 2017 http://raffrunner.fastrunningblog.com/blog-04-18-2017.html <p>Mile warmup, drills, stretches. AF loop with one 200 and two 100 meter strides near the end. 8 miles, 6:28 average&nbsp;</p> Tue, 18 Apr 2017 06:00:00 Mon, Apr 17, 2017 http://raffrunner.fastrunningblog.com/blog-04-17-2017.html <p>Mile warmup, drills, another quarter mile. Workout was 1000, 800, 800, 600, 600, 400, 200, 100 at 2 mile pace with 2 min rest between everything. Went a little fast, maybe because I knew I had to hurry if I wanted to make it to the dentist on time. Splits were 2:52, 2:15, 2:16, 1:40, 1:40, 65, 31, 14. Didn&#39;t feel good at all but I didn&#39;t die either so that&#39;s good I guess. 2 mile cool down.</p> <p>4 more at night, 6:35 avg pace. Getting sick</p> <p>Shout out to my brother and Riley for killing it in Boston.</p> Mon, 17 Apr 2017 06:00:00 Sat, Apr 15, 2017 http://raffrunner.fastrunningblog.com/blog-04-15-2017.html <p>Reffed 3 soccer games. Biked 20 miles with my mom, did mountain view corridor. Lots of wind, lots of hills, and lots of dead bunnies. Went swimming after that, shoutout to Lil Nug for beating me in a race haha</p> Sat, 15 Apr 2017 06:00:00 Fri, Apr 14, 2017 http://raffrunner.fastrunningblog.com/blog-04-14-2017.html <p>2 mile shakeout during lunch with a couple pickups near the end.</p> <p>1.5 mile warmup, drills, strides. Settled in a little back from Casey, McKay, and Aiden so I didn&#39;t go out in faster than 4:40. Mile was around 4:42, just tried to close the gap after that. Got McKay in the last 100 but didn&#39;t have enough room to get Aiden. Qualified for state and went under 9:20 so that was good. Happy with it sense I&#39;ve been feeling a little off since Wednesday. Cooled down 2 miles with a good group of guys.</p> Fri, 14 Apr 2017 06:00:00 Thu, Apr 13, 2017 http://raffrunner.fastrunningblog.com/blog-04-13-2017.html <p>Went to watch the meet at mountain view. Switched my long run to today.&nbsp;Mile warmup. Up center st then onto the Provo &nbsp;river trail and up the canyon for a couple miles. Three strides in the last mile. 10 miles, 6:28 average pace. Best part was the smells, almost felt like spring or something it was beautiful.</p> Thu, 13 Apr 2017 06:00:00 Wed, Apr 12, 2017 http://raffrunner.fastrunningblog.com/blog-04-12-2017.html <p>Mile warmup, drills, 800 easy. Did 2 sets of 400, 300, 200, 100 with 60 sec rest and 4 min in between sets. Hit 63, 48, 29, 13 then 62, 46, 29, 13. Did another 3.25 with strides thrown in. Then paced Jake in the mile for 1200, hit 4:27 which was perfect. 2.25 easy to hit 8 for the day.</p> Wed, 12 Apr 2017 06:00:00 Tue, Apr 11, 2017 http://raffrunner.fastrunningblog.com/blog-04-11-2017.html <p>Morning run, on the golf course and JRT, beautiful sunrise. 4 miles, 6:35 average pace</p> <p>Rail trail with my buddy Luke. 4 miles, 6:47 average&nbsp;</p> Tue, 11 Apr 2017 06:00:00 Mon, Apr 10, 2017 http://raffrunner.fastrunningblog.com/blog-04-10-2017.html <p>Mile warmup, drills, another half mile. Workout was 1200, 1600, 1000, 1600, 800, 1600, 400 all with 3 min rest. Splits were 3:30, 4:48, 2:54, 4:50, 2:20, 4:48, 63. Calves are still tight but other than that it was great.&nbsp;1.5 mile cool down.</p> Mon, 10 Apr 2017 06:00:00 Sat, Apr 08, 2017 http://raffrunner.fastrunningblog.com/blog-04-08-2017.html <p>2 mile shakeout with some strides near the end. Only counting one mile cuz the first one was slow.</p> <p>Warmed up 2 miles with Grant and some of the other guys. It was nice to chill with them before the race cuz it helped with the nerves. Did some drills and got ready to go. Stomach wasn&#39;t feeling great.&nbsp;Gun went off and I got out and settled in the middle. There was 40 runners in our heat so it got &nbsp;a little sketchy. Didn&#39;t want to get tangled up so I let everyone pass and ended up dead last. First lap was a 64 then second was a 72. Started to move up at the end of the third lap and surged to near the front to avoid trouble in the middle. Took the lead somewhere in the 5th lap. Led for a little while then got passed with 800 to go. Stuck with him and barely outkicked him in the last 100. Glad I was able to push through mentally and not let my stomach take me out of it. Still don&#39;t know what to do with it. Got my time and place goals&nbsp;so I was excited about that. 4 mile cool down with Grant and Hayden Cooper. Felt like I was going to die. Got back and watched the invite 3200, shoutout to Casey for going 8:44</p> Sat, 08 Apr 2017 06:00:00 Fri, Apr 07, 2017 http://raffrunner.fastrunningblog.com/blog-04-07-2017.html <p>Mile warmup, drills. Found this canal trail so I ran on that for a little, would be perfect for intervals but I&#39;m&nbsp;running a&nbsp;race or something tomorrow. After that just ran around the streets of Cypress. Met the missionaries in the Long Beach mission which is where my brother will be going in May. One of them is&nbsp;from Springville and he&#39;s Kaity&#39;s cousin so that was crazy. Good run, 4 miles, 6:48 average pace.</p> <p>Was going to do another run but I didn&#39;t get around to it. More rest for tomorrow I guess</p> Fri, 07 Apr 2017 06:00:00 Thu, Apr 06, 2017 http://raffrunner.fastrunningblog.com/blog-04-06-2017.html <p>Went to Huntington Beach, did my run on the trail along the beach. 7 miles, 6:35 average pace.&nbsp;</p> Thu, 06 Apr 2017 06:00:00 Wed, Apr 05, 2017 http://raffrunner.fastrunningblog.com/blog-04-05-2017.html <p>Drove to Big Bear Lake in California, about 7000 ft elevation.&nbsp;Ran on the highway around the lake, breathtaking scenery. 10 min easy, 40 min tempo, 12ish min cool down. Really hilly so that didn&#39;t help my already tight calves. Felt surprisingly good tho for being in the car all day. 10.5 miles, 5:53 average pace, average pace for the tempo was around 5:35</p> Wed, 05 Apr 2017 06:00:00 Tue, Apr 04, 2017 http://raffrunner.fastrunningblog.com/blog-04-04-2017.html <p>Mile warmup. Easy 5 miles&nbsp;with Luke and some skyridge peeps on their warmup and cool down. Drove to skyridge after for abs, hips, and rolling out.</p> <p>Evening run. Went on the deer trail behind the golf course, a lot of construction since the last time I was there. I think they&#39;ll be building soon which makes me kinda sad/mad. Looped back on the JRT. Stomach felt horrible, but other than that I felt smooth. 5 miles, 6:35 average pace.</p> Tue, 04 Apr 2017 06:00:00 Mon, Apr 03, 2017 http://raffrunner.fastrunningblog.com/blog-04-03-2017.html <p>Mile warmup. Drills, stretches. 2 mile tempo, 4:59, 4:59 for 9:58. Then 8X400 with 90 sec rest. 63, 62, 63, 65,&nbsp;65, 67, 66, 66. Then 4X200, 30, 29, 29, 27. Felt awful, started cramping around the 5th 400 and I haven&#39;t recovered enough from Saturday. One of those times when running really just sucks. 1.5 mile cool down.</p> <p>Biked 20 miles with my mom, JRT to Saratoga and back, very windy</p> <p>To the golf course, a couple barefoot on the grass, then back. 5 miles, 5:55 average. Last 2 were 5:40 and 5:25</p> Mon, 03 Apr 2017 06:00:00 Sat, Apr 01, 2017 http://raffrunner.fastrunningblog.com/blog-04-01-2017.html <p>Mile warmup then another mile. Raced the 1600, got 4th in 4:20. Cool down was 4.5 miles. Warmed up a mile for the medley. Ran the 800, got a 2:00, team got 3:43, we missed qualifying by a second. Mad at myself for sucking so I ran to mountain view to do a post race workout. 7X400 with 90 sec rest. Splits were&nbsp;67, 64, 64, 62, 63, 65, 61. Ran back to uvu.</p> Sat, 01 Apr 2017 06:00:00 Fri, Mar 31, 2017 http://raffrunner.fastrunningblog.com/blog-03-31-2017.html <p>3 and a half in the morning. Went down to the farms and looped back on 2100, 6:55 avg pace.</p> <p>Mile warmup, stretches, drills, strides. 6 easy with Luke and Coach, 6:50 average. Went on the trail but started at the not paved way cooler/sketchier part. Probably the funnest run of the season for me. Strides after. Back is still tight but I think it&#39;s better than yesterday.</p> Fri, 31 Mar 2017 06:00:00 Thu, Mar 30, 2017 http://raffrunner.fastrunningblog.com/blog-03-30-2017.html <p>Mile warmup. Drills, stretches, another mile, more drills. 5X600, 5X400, 5X200 at 2 mile, mile, 800 pace with 90 sec rest in between everything. Splits were 1:46, 1:45, 1:44, 1:44, 1:43 for the 600s. 63, 63, 64, 65, 64 for the 400s. 30, 30, 30, 29, 29 for the 200s. Mile and a quarter cool down. Lunge workout&nbsp;in the gym after. Then went to talk to Janice about my back cuz it&#39;s been hurting, I think from raking the long jump pit yesterday. She gave me some stretches to do so hopefully those help.</p> Thu, 30 Mar 2017 06:00:00 Wed, Mar 29, 2017 http://raffrunner.fastrunningblog.com/blog-03-29-2017.html <p>Up to AF&nbsp;Junior High, did a lap on their gravel track, hit a 67, then back. 6.5 miles, 6:02 average pace. Got back and helped pace the mile. Did 1200 in 4:02. Got a good workout in raking the long jump pit&nbsp;and moving hurdles.</p> Wed, 29 Mar 2017 06:00:00 Tue, Mar 28, 2017 http://raffrunner.fastrunningblog.com/blog-03-28-2017.html <p>Mile warmup, drills, stretches. Ran up center street and back on 1200 E. Threw in 3 strides, focusing on turnover. The only one I timed was a 400 in 62. 7 miles, 6:20 average pace.</p> <p>After the run coach told me and Luke to do&nbsp;push-ups, sit-ups and pull-ups&nbsp;for&nbsp;an hour. Luke had to leave after 40 so I was on my own for the last 20 min.&nbsp;Did 150 push-ups, 125 sit-ups, and 50 pull-ups.</p> Tue, 28 Mar 2017 06:00:00