C Mantz Running

      5 mile tempo after the dentist, so my mouth felt funny.  1 mile cool down.  I was only going to go at 6 minute pace, but I felt alright going faster.  Splits: 5:15(big downhill) , 5:49(small uphill), 5:37(uphill then downhill.  Gain and lose the same amount), 5:35 (small downhill), 5:51(big uphill). 

     I'm doing the first dam run tomorrow so I didn't go hard.

    We got there, and I did a mile and a half warm up.  I was feeling good before it.  I did some stretches.  Jerrell was there, but I was determined to beat him, or atleast break 15:25.  We started, and I got a faster start than Jerrell for the first 100 meters or so.  That was the only time I was ahead.  It was a repeat of last year though, except last year I was closer to him.  We were running, and I just didn't feel like a race.  I think this is because of my higher mileage this week.  Jerrell had about 10 sec. on me in the first mile.  I was determined to keep up though.  I ran the rest of the race by myself.  I kept trying to push it, but it, exactly like last year, wasn't my day.  I just kept going and around mile 2 he had 30 sec. on me, and my left foot was burning.  I wore my old flats because of the cold and I thought that they would keep my feet at the right temperature if I wore them. , but these flats love to be too hot.  I finished exactly 45 seconds after Jerrell.  I just felt terrible after the race.  He ran a 15:15.  Last year he ran a 16:0? and I ran a 16:3? so I think I beat his time last year.  Sadly I didn't have a great race.  After I did a cool down with Jerrell.  I found out he is going to Nike Southwest in two weeks.  I'm excited to see how he does.  I'm betting he'll make it to Nike Cross Nationals, so this was probably the last 5k I'll have against him. 

    Once I got home I decided to put in 3 more miles, but then I wanted to put a bit more in just to get to that nice number of 48.   One, maybe two, more weeks until I will go back to my low mileage and my speedwork. 

     5 easy this morning. Probably a tempo run on the same course later today.

     PM- I went on my usual 5 mile tempo run, with 2 mile cool down. During the run I felt pretty good.   I got my goal by 20 seconds, mainly because I didn't think I was going to get it and so I pushed myself a lot that last mile.  Actual mile split (goal splits):  1. 5:05(5:05) 2. 5:40(5:40) 3. 5:29(5:30) 4. 5:23 (5:20) 5. 5:33 (5:55).  I beat my goal by twenty seconds.  I either forgot how much these runs hurt, or this one hurt more than usual. 

      4 mile hard tempo, 5 miles easy.  4 miles times: 4:48 downhill, 5:35 uphill, 5:23 uphill then downhill, 5:07 downhill.  My overall time was 2 seconds slower than last week.  I was surprised about my first mile, but I could feel it after during the third and fourth miles.  During the easy 5 miles I could definately feel it.  I got my training schedule from Coach Write for foot locker.  I'm going to try to run this by Bryan and try to find one that is in between both schedules. 

    Went on what was supposed to be an easy long run.  I didn't feel like I was pushing it until the last few miles.  Average for the last 10 miles was 6:30.  In between my first and second mile I saw Nick and Calvin and talked to them for a while.  Then I went and timed the next 10 miles, but just to see what they would be.  I think that made me go faster and push myself those last few miles that I didn't feel the best during. 

Went on a run up to sunny side with a few repeats on Beauty and Beast. I went when it was dark, so I didn't know how fast I was going.

    I got home at 8, and it was still snowing.  It snowed all day, and so I decided to go 2 easy easy miles. 

     It was really cold today, so my sister and I decided to not go to the race we were planning on.  I decided to go on an 8 mile run instead with one mile cool down.  I froze for the first few miles, then I got really warm becuase the sun came out.  When I did my cool down, I took a layer off, and then froze all over again.  Splits: 5:09, 5:57, 5:57, 6:39, 5:40, 5:23, 5:39, 5:51. 

   AM- Cold easy run.  19 degrees when I got back.  5 miles

   PM-  I went and met up with Bryan.  Coach Wright had me down for 800m repeats, with 2 min. rest in between.  4-6 times.  Bryan said it would be best, because of the cold, to do them in a ladder form.  Goal was to do them in this order: 2:28, 2:24, 2:20, 2:16, 2:10, 2:20, 2:24, 2:28.  I did the first at 2:18 with a first lap of a 1:05.  I slowed the second one on purpose.  I felt great after this one.  The second one I did 2:20, I felt alright during this one.  Then during the third one I died.  I got a 2:20, but only bearly.  I wasn't feeling good at all.  My whole body just al out hurt, and I can't really explain it that well.  I did another at 2:21.  Bryan did that last lap with me.  Then he said I should atleast do a 400 to get the race pace feel to running again.  I did this one at 1:06, faster than what I was supposed to hit.  Then I did a 200m at 32, just to finish it up.  After that I just couldn't even do a cool down.  I didn't feel like I could breathe at all.  I hadn't eaten much all day, and I didn't get much yesterday either, so Bryan said that was probably it, and same with my mom.  I just hurt.

    I went on a 6 mile easy run today.  I'm probably going to have a hard one the next two days.  I put a hill sprint in there, and then went a small bit, then turned around and sprinted down the hill.  I felt good through the workout.  Probably because of my crappy run yesterday. 

    I got home later than usual from school, and I  just didn't feel like going.  I knew I shouldn't feel this way because I ran easy yesterday, but I did.  Once I started though I felt great.  8 miles tempo and 1 mile cool down.  splits:  5:11, 5:48, 5:37, 6:13, 5:32, 5:07, 5:28, 5:48.  I feel great about this run.  I could feel the build up of miles I did the last few weeks, and it helped me a bunch.  I need to keep this base til footlocker.

     Bryan had a great hill/race pace workout today.  The repeat was less than a mile we thought at first, but I did google earth and it says it was 1.06-1.1 depending on how much of the corners you cut off.  I don't know how accurate on google earth is.  This run was supposed to imitate how the second mile of foot locker is. I did a mile warm up, then I did 3 of these repeats.  My first one I pushed and felt great during.  The next he told me what he did that helped him at foot locker, and how to make hills easier.  I did these the second and third times.  I felt great through all of these.  Better than usual for a hill workout, probably because I didn't have anyone pushing me so I could have been going slower.  He said I ran them about at 5:30 each.  After I feel like I could have pushed it more on the few flat parts.  Mile and a half cool down.  3 more hard workouts until foot locker. 

     6 easy.  I could feel the last two days.  I mostly hurt in my right achellies and left lower calf.  I stopped twice on a hill on the last mile because of the achellies, but I don't think it's going to be a problem with the rest of my running.  I'm now excited to see tomorrow's results for Nike SW. 

     I'm not exactly sure about my time, but I know it was 16:30s.  Anyway, I got a mile and a half shake out.  I talked to a lot of people and found out that the 10k race was packed with lots of fast runners.  We started, and I was trying to get my iPod ready to time the race, but accidently pushed the time 20 seconds early, and spent about the first quarter mile messing with it just to get it back to music.  I then looked up and saw Riley was sprinting the first part with me.  He fell off after a few seconds, and then I ran the rest of it alone.  I felt terrible the first mile, which is uphill.  I just didn't feel like my legs were ready.  I probably didn't warm up enough.  After the first mile my legs started moving and it felt good.  I just pushed it in the rest of the race feeling great.  A bit slower than I wanted, about 15 seconds, but I'm alright with my race.  Afterward I went on a 4.75 run with some pushes during it.  I don't know the average, but I'd guess it'd be 6 min. pace.  Steve Anderson and Luis Vidal from the blog were both there, but were running the 10k.  

AM- 3 easy. I bundled up for the cold and then found I bundled up too much and was sweating.

PM- I ran somewhere around 7 miles. I went to the track, did a mile warm up and felt crappy. I took a small break, did my stretches, then another half mile warm up, and I felt even worse. I think it was I probably ate too much during 4th and 5th hour. I then went to the school, got a drink, and came back changed into my flats then did another lap. Then Brian showed up, and he said I should do 400m race pace repeats X12 with 50s or so of break in between. I went and did my first one at 68/69ish. I was supposed to be hitting these at 72-73 to find the race pace I'd be using at Footlocker, and find out how I would use my breathing. I didn't feel good during the first few, but I started feeling better and better as they went on. I kept running 69/70s, but I should've been running 72/73s. It was pretty windy on the home stretch, so we moved where I started for the last 3 of them. I still ran 70s, until the last one, where I finished with a 72. After that I did some other race pace drills, then some drills on starts. I later did a mile and a quarter cool down. Good running today.

   6 miles at about 6:10  mile pace.  Tomorrow I'm probably going to do some trails to get ready for Footlocker's trail stuff. 

      6 miles ish.  I'm not exactly sure on the miles, but it was 5-6 I think, so I went with the latter.  About a mile and a bit of warm up, then  I did some 800 repeats on a trail by Green Canyon with Bryan.  The goal was 800m at 5:30 pace or below then 400m at below 6 min. pace X3, then I got a 400m easy, then another one, and then 400m all out push for the last one.  A little over a mile for the cool down.  Finally done with the hard workouts for Footlocker training. 

     I went on a run up at Heber area at my cousins cabin.  It was suppossed to be very easy, but the hills were crazy.  I'm not sure how much elevation change there was, but there was a lot. 

       I went for most of the same course as I did yesterday, except I didn't go all the way and I went on an easier flat part for about a half mile or so instead of just starting on the hill.  I wore my dad's garmin on it, and found out I gained tons and tons of elevation.  At .6 miles I was at my lowest elevation of 6578ft and at 2.6 I was at 7459 ft above sea level.  I turned around at the same point.  I'm surprised I gained 881 feet in just 2 miles, and then lost it all again in the next 2 miles. 

Mile warm up, then the workout with Brian. I wasn't feeling the best during it. It was an easier one that was made to get me mentally prepared for the pace of the race. I did 300m at 5:40 pace, 300m at goal race pace(4:40-5:00) then 200m at 5:40 and 200m at goal race pace. I did two of these in a row X3 witha 200m walk in between the sets. 2 mile cool down.

Now it's just time to ease up my body. I got more miles then I wanted this week, but I can't change the past. I got to look forward to Footlocker, and get that top 10 spot.

     Ran with Bryan today.  Easy workout, but still a workout.  We did about 2 miles warm up, then about 2 miles at 80% effort in the canyon and with a hill, and then ended with a quick hill that I did at race plan pace for the hills at Footlocker.

      My new shoes that I'm wearing at Footlocker came.  I'm just hoping I can get used to them before the race.  2 days and I'll be in California.  I'm getting excited. 

     3.5ish.  I felt great.  Mile warm up and mile cool down.  Felt like I was going fast, but I forgot my watch and the paper explaining what times I was supposed to hit.  1000m repeats.  300m at 5:20 pace or faster, 300m at 4:40-5:00 pace 300m, 200m at 5:20 pace, 4:40-5:00 pace for the last 200m.  I did two of these.  Tyson and Wes were both up there too.  Tyson did some mile repeats at 5:30 while Wes did some 400m and 800m repeats.  This will be my last report before Footlocker.  It's exciting. 

I've had a sore throat since Friday, and today it was the worst it's been. I was able to ignore it during my run though. Hopefully it won't affect me during Footlocker, or atleast in any bad ways.

     Easy with Sylvan and JD in St. George.  It was fun to be off the bus for about 45 minutes.

       It rained a lot today.   A LOT!  I ran the last two miles of the course with the coaches, Luis, and Thomas.  It was very very muddy.  About an inch or two of mud.  If they don't fix it tomorrow, I'm in trouble.  I didn't bring my regular spikes.  They were laying down sawdust to fix it.  Anyway, I got my packet and was seeded 8th, while Jerrell was seeded 11th.  It's fun to not be competing all out against him this race.