C Mantz Running

     XC-This workout didn't go too well for me.  Maybe it was the high miles on Saturday, but it didn't sound like anyone on the team hit their splits either, so maybe it was the course (a mostly grass and dirt course with uneven turrain.  Anyway, workout: (warm up) 6Xmile at Tempo pace, with 1-1:30 recovery job in between.  I started off and hit 5:13.  A bit slow, but it was okay.  Then I hit 5:27, really slow.  Then another time in the 5:20s.  I took a bigger break after this one to wait for Kyler and Tyson, because those were the times they were supposed to be hitting.   Once they caught up, they told me they were hitting their's slow too.  Then after the long break I hit 5:22, and then 5:27.  Coach said to pull the plug after this because I was struggling.  After we were supposed to do 6X200m at mile race pace, but coach shortened it to 2.  I hit 28s on both of those, which was a lot faster than I needed to hit.  Cool down after. 

3 easy with strides.  I felt great!  I might put in some more miles tonight. 

3 easy late with 3X200m at 28, 30, 31 all on the road with equal recovery.  Ready for tomorrow's meet. 

      We had a meet over in Mantua at Box Elder's course.  This course is one of those true gritty dirty XC courses. Coach wanted me to run on someone's shoulder and outsprint them so that I would feel fresh for Bob Firman. Kyler and I wheeled the course to see how far it was.  I think some of the many rocks and bumps may have made it longer it really was, but still .14 long is long so that was our warm up. I ran on someones shoulder up until the mile marker, then I ran with them, but not behind them (JD and Isaac from MC).  At about the two mile marker I made a move away from JD and he fell off pace pretty hard. I ran for little bit more, and then after a quarter mile, maybe a little more, coach told me to take it easier, hold back a little.  After that I just tried to keep JD away from me.  I had about 20-25 seconds on him.  I ran the rest at a pretty good pace, but slower than what we were running before.  He gained some time on me at the end. After a little over a mile of cool down.  Our team did good, our 4th and 5th guys are injured and we took 2nd still, but there's room for improvement. On our girl's side we took 2nd to MC with our 1st runner injured, and another one of our top 5 being gone. 

     AM-6 miles, maybe more.  We did golf course extended, and then I thought that they extended it up Smithfield canyon after that, but it turned out that they went up Birch canyon instead.  I must've just not seen them turn. 

      PM-After a pretty bad day at school I decided the only way to turn the day around was to go for an easy run. 3 easy miles, and they felt great!

      4 at least at practice.  We did a mile warm up, then 4Xbeast hill repeats with a little more recovery than usual.  Then we did some 30 seconds "race pace" (I thought it was 5K, but it was supposed to be mile.  Coach later said I should redo these at home).  We then played 10 dot dot.  After that 1 mile back to the school.  I ran 2.5 miles at home.  1 easy, then some 200s at 30, and 31, then 1 more mile.

    9.5 easy for most of it.  I probably shouldn't have gone that long with Bob Firman in one week.