dedication, perseverance, self-discipline

I met Sasha and Hyrum this morning and we we ran 4 miles together, finishing at Sasha's house in 35:38 by my watch.  We met up with Matt about 1.5 miles in and ran with him for a couple miles before he turned around.  After we dropped off Hyrum, Sasha and I ran 6 more miles.  In the middle of the 6 miles we picked it up for about 3 miles starting at 6:40 pace and ending up at about 5:30 pace for the last quarter (5:36 last mile).  This is so I could get home on time to drop the car off.  Sasha ran to my house while I dropped off the car and then we ran 2 more miles together before he dropped me off at home.  Total time for 12 miles, 1:33:43.

I ran with Sasha, Daniel, Josse, and Michelle this morning. We ran out 2 miles before returning to the start of the 5 mile tempo. We then started the 5 mile tempo at 6:00 pace to test Michelle and see how long she could hold the pace for. Josse and Daniel did not want to go faster so they just did 1 mile with us and then slowed down. We held 6:00 pace and through 3.25 miles we were 1 second under pace. The next quarter was a little slow and then Michelle decided she had endured long enough and she slowed down. It was slower than marathon pace, but I have decided that from now on I will count anything around 6:00 pace as marathon pace in order to distinguish between those miles and slower miles that I run. We then ran back to Sasha's house for a total of 9 miles. After this, we ran out 2 miles and back for a total of 13 miles. Total time 1:41:42

I met with Sasha at 5:00am this morning and we ran out to the end of the trail and back. We kept the pace relaxed and barely finished 10.1 miles under 8:00 pace. I then went out and ran 2 more miles to finish 12.1 in 1:34:00. After I got home I went on a walk/ run with Kimia. We went out and back for a little over a mile. At least 1/4 or more of it was running so I am adding the little extra to end with 12.35 for the day.

I ran with Sasha and Daniel to the BYU track this morning and we ran 4x100m repeats to warm up for a 200m time trial. We started the 100s at about 16 seconds for the first 2 and then at about 14 seconds for the next 2. We then ran 200m in 27.1 for me, 30 for Sasha, and about the same for Daniel. The track was wet, so it slowed our times down a little bit, but overall not too bad. We then decided to do one more 200 and I ran it in 28.0 with Sasha coming in at 30.4 and Daniel at 30.5. One difference between the first 200 and the second, is that the first was run from a slightly moving start, while the second was stationary for me and Daniel. Sasha was moving on both 200s. After we finished our 200s we did 1 more 100 to see how close we would stop the watch when starting and finishing together. There was a difference of about .3 as I had 16.33 and Sasha had 16.65(?). After this we ran back to Sasha's house to finish with 8 miles. We dropped Daniel off, then I dropped my car off at home and Sasha and I ran another 5 miles together in 40:30 before I finished with a total for the day of a little over 13 miles.

I had a good run this morning. I am a little sore from running the 100s and 200s yesterday but nothing too bad.  I ran with Sasha and Daniel, and we met Matt on the trail about a mile into the run.  We ran out to the end of the trail and back.  We hit 4 miles in 34:07 and slowly sped up from there until we finished in 1:21:29.  So, we didn't quite catch the 8:00 guy, but we were close.  It was good to go a little slower than normal and it didn't feel too slow.

I ran to Sasha's house this morning, getting in 2 miles before I got there. The two of us then ran from his house up the river trail into the canyon. We ran a little ways up the canyon, and then crossed the highway at the squaw peak turnoff. We did a tempo run up the mountain until we got to squaw peak. It was 4.3 miles to the top, and I did it in about 32:30 but I am not sure because I didn't catch my time and I still had the running clock going. My wife Kimia then gave me a ride back down while Sasha ran down to get ready for Des News. Once Sasha got to the bottom
we did another 4 mile tempo coming out of the canyon until we got to Will's Pit Stop. We did this tempo in about 23:20. Total time for 19.2 miles was 2:20:26.