Suckah For Pain

Yep. I made a blog. Since it's mostly going to be cross training it's probably not gonna be that interesting, but after I start hitting some fast times, maybe that'll change.

1 hour and 15 minute stationary bike ride. The music today was too lit for a recovery ride so I pushed it a lil more than I probably should have. I don't know the name of the song, but the song that says, "Turn that pain into power" and Hall of Fame were played almost back to back. Soooooooooooo not my fault. :)

Recovery Workout

5 min medium

1 min sprint

5 min easy

Stationary bikes today. 1 hour and 5 minutes. I wasn't as mentally strong today as I usually am. Got inside my head too much. I started to think about the possibility that my hard work might not even pay off. It was discouraging, but I pulled out of it in time to grind extra hard on 1:00's. 

Speed workout: 

3 x 3:30

4 x 2:15

6 x 1:00

... all at two mile effort and with 90 seconds rest inbetween everything.

I was planning on swimming tonight too, but I lifted instead.

Squats: 12, 10, 8-- 130, 140, 150

Lunges: 15 on each leg x 3-- 30 lbs

lift overs: 90 sec x 3

Single leg dead lifts: 15 reps x 3 -- 25 lbs

10 minutes of abs

1 hour and 30 minutes in the pool. the first hour and 20 was aqua jogging, and the last ten was just a 500 freestyle cooldown. Wanted a long workout today to build some capilaries.

10 min warm-up

1 min medium

30 sec easy

1 min 30 sec medium

30 sec easy

2 min medium

.... All the way up to 5:30 and back down

11 minute cooldown

Mentally I was pretty focused and I actually had a little bit of fun today. It sounds weird but I just visualized that I was actually out on the roads running with the squad. It felt pretty similar besides the impact. Shoutout to the guy in the lane next to me that splashed a ton with his left arm when he swam.

Sick 1 hour bike ride today. Couldn't stand the heat of the bike room again so we went outside. Trevin and Will literally talked about girls for the entire hour. #thirsty. 

The workout today was:

5 min med

2 min sprint

4 min med

1 min sprint

5 min med

3 min sprint

We were only supposed to do one set but I did two to get an hour total. After we got done biking, Will, Trevin, James, and I all went and penguin slid down the marching band hill. It wasn't a contest to see who went farther... but if it was, I won.

We also had weights today.

12, 8, 6 squats -- 135, 145, 165

single leg dead lifts -- 25 lbs and 15 reps on each leg

1 min calf raisers x 3 with 40lbs

10 on each leg lunges - 45lbs, 50lbs, 60lbs

10 min abs

gr8 day

The comeback began today.

1 min run

4 min walk

x6. Total of 30 minutes.

Today was a speed workout. On the bikes it was:

90 sec sprint

45 sec easy

45 sec sprint

3 min easy

x6

I was a little thrown off today. I could've pushed myself harder but I was thinking about the effort too much. I refocused by thinking about what I wanted my first speed workout to look like. Hopefully with all the work I'm putting in the leg speed will come naturally. Total of 40 minutes because I had to be done at 3 to go see a Physical Therapist about the MRI. Got in the necessary work though.

Today was a sick stationary bike ride with Collin, one of the original members of the cripple crew, and Kobe. It was just a simple distance ride with no intervals. We were supposed to keep our heart rates below 160 and my max heart rate was exactly 159. Perfect. Total of one hour on the bikes.

The run walk today was another 1 min run and 4 min walk x6 for 30 minutes total. The paces were a lil faster than they should've been. They ranged anywhere from 5:33-5:57. I keep meaning to slow down but it's hard to hold back after being cooped up for so long. 

I just wrote a sick entry for today but it got deleted when I tried to post it... *sigh.... First it was a 55 minute session on the stationary bike. I wore my heart rate monitor and my average heart rate was 163. Max was 180.

Next I went on a 24 mile bike ride with my homie Ryan Raff. We went on the Jordan River trail and went toward Salt Lake. It was uncharted territory so it was definitely full of hype yells. The sunset was once in a lifetime too so that made it without a doubt the best ride I've ever been on. The pace was like 4:20 because the Distance Challenge was the next day, but I split a 2:47 on the way to his house. Total of about 3 hours biking today.

At like 8:30 I did a 30 min run walk. 1 run, 4 walk. x6. Succeeded in holding back the pace this time. 6:04 - 6:46. Great day.

Today was 1 min pickups with one minute rest x10. I would usually do x20 to fill up the hour on the bikes but my legs were just way too hammered to do that after a day like yesterday. Settled for the workout Jamie gave us and just did an extended cooldown to hit 1 hour. Did an additional ten minutes at the ice oval to get 70 total for the day. 

The run walk today was 1:30 run with 3:30 walk x6. My upper right hamstring was bugging me a little bit today but it went away after a little rolling out. The first minute thirty was slow like a 7:50 pace because I ran with Thom and Dallin who just raced but the rest of it was from 6:13-6:52. It felt smooth today. Made me miss running even more.

Woke up at 6:30 to go aqua jogging but didn't even wake up until 6:50. I struggled so hard to drag myself to the pool it's ridiculous. I only ended up aqua jogging for 30 minutes today though because my hamstring was bugging me enough that it was hurting more than helping. I think I strained it a little. I'll go in for astym on monday and I think that'll fix it right up. I did 20 minutes of biking later for a total of 50 minutes. The run/walk didn't happen today to prevent making my hamstring from getting any worse. Also shoutout to Watson for being a great Sweethearts date!

Today was just a fantastic day. My hamstring felt almost completely fine today so I started out with a 10 minute warm up on the bikes and then my first day of run 2 min/walk 3 min... And it was freaking great. The average paces were around from 6:02 - 6:18. I think two minutes is just enough to start having a little fun before you have to stop.

When I got back to the bike room I legit went straight from the run to biking at all out effort. Collin was about to start his next set so we did one set together and then I did two by myself.

The workout was three sets of

20 HARD

10 sec easy

x8.

The 20 seconds was supposed to be at your literal all out effort and I think I got pretty close. After the second set I was feeling like I wanted to throw up but I shoved it to the back of my mind to finish the third set. Finished the third set, felt like death, threw up, then soaked in the glory from an incredible effort. Great day. Total of 45 minutes biking today. Didn't feel like I needed any extra time because the speed work was there.

Started off the day with a 4 minute 20 second warm up and did six 2 min run/3 min walk  sets on the jail trail. I caught up to the team on my first run interval and then again on my second. Somehow the stars aligned and Ryan also caught up to us while we were stretching and he did a ten mile run with the guys. It was great to run with the team even if only for a few minutes.

The bike workout today was just a distance ride to keep the heart rate inbetween 130 and 160. I averaged 142 and maxed 155. Perfect. I didn't go longer than 40 because my stomach still hurt from throwing up yesterday and not eating dinner either. I got too absorbed in doing my eagle project paperwork and finishing my book that I totally forgot to eat until like 12:30. So I definitely felt the effects of that today. Total of 45 minutes biking.

2 run 3 walk. x 6. Total of 12 minutes running. Then I biked for 55 minutes. 

HUMP DAYYYY! 2 min 30 run, 2 min 30 walk. Halfway to running a straight 30 minutes! Ran this at simplot and I don't know exactly what happened but I just felt exceptionally smooth and I just let my legs go. Didn't try to dictate the pace just wanted to have fun. Plus it sucks to watch a race when your injured so I used the run as a lil breath of fresh air. First 2 and a half minutes were at 7:22 average, second was 6:47, third was 6:40, fourth was 5:45, fifth was 5:36, sixth was 5:53. The way out had a big head wind and the way back had some downhill plus a tailwind though so the paces were affected because of it.

After that I watched michaels race. Shoutout to him for making it to finals. Got home from a lond day then biked for 33 minutes. I was tired and didn't feel like the extra 2 minutes of cool down were worth it.

3 min run. 2 min walk. Feels super good to finally be running more than I'm walking. Total of 18 minutes running and then a 57 minute ride on the stationary.

3 run 2 walk. I left my watch at home so I had to run after simplot because you kinda need a timer to do run walk. Paces averaged from 6:07 to 6:36. The hairs on my face were frosted when I got back so that was pretty cool. Then I did a 35 minute ride on the stationary bike to finish off the day. It was my birthday today but I was at Simplot until 9:30 watching Michael race. Shoutout to him for putting forth a solid effort in finals.

3 min 30 run and 1 minut 30 walk. Total of 21 minute running. Pace was from 5:39 to 6:06. With an 8:03 on one of them with the team. Then I biked with michael and Ryan for 30 miles. It was pretty lit. Took us a good 2 hours and 5 minutes.

4 run 1 walk. Total of 24 minutes running. I know I biked today but I don't have any record of how long. I'm going to guess around 30-45 minutes. Oh well can't remember.

4 minute run, 1 min walk for 15 minutes. Then did half of the speed workout... First speed in 2 and a half months! Huge step in the right direction. The speed was 200, 400, 200. Pretty simple but it felt great. The first 200 was a 29 then the 400 was a 61, then the 200 was another 29. Solid workout. I obviously don't know what mile pace feels like but a 61 surprisingly didn't feel that hard. My hamstrings definitely weren't ready for it though because they got super tight super fast. Always good to have a little peace of mind that my hard work is actually paying off. 

After the workout I did another 2 sets of 4 run/1 walk. Then I did 40 minutes on the stationary bikes and finished the rest of the speed that way. Now that I'm running more the bike room is looking less and less like a torture chamber. So that's refreshing :)

4 min run 1 min walk. Ran with the team for a lot of my run today. Average of like 7:15 pace. It's always fun to get further and further from the school. Total of 24 minutes running. Also did a total of 60 minutes on the bikes.

It was a 4:30 run and 30 second walk today. My watch ran out of battery so I'm not sure on the paces or exact mileage. The first mile was like 8 minute pace with the team, but the rest was easy pace and that was around 6:30. Total of 27 minutes of running. I was still pretty sore from the speed work earlier in the week but that makes sense seeing as how I haven't done anything like that in so long.

After the run I did 50 minutes on the stationary bikes. 

Lit night run today. First day of straight running and it felt amazing! Took it relatively slow because I really want to be strong for next week. Average pace of 6:55 and my cadence averaged at 177. After that I did a 40 minute stationary bike ride to get to 70 minutes total. Foot is feeling really good so lets hope it stays that way!

55 minutes on the stationary bikes.

1 min fast

3 min recovery...

x8

Then did my first full speed workout in a little less than 3 months. It was 6 400s at goal mile pace with 3 minutes rest inbetween. My splits were 66, 65, 65, 66, 66, 67. The last one was a doozy. I was happy to be able to do a speed workout even if the times weren't where I wanted. It was good to see that all the cross training is keeping me in decent running shape. It was good to shake off the rust but next time no more 66's. #420blazeit

After I finished I did a 15 minute cooldown on the bikes for a total of 70 minutes biking and 30 minutes running. Great day. Not too sore afterward too so it's good to see my muscles are adjusting well to running.

30 minute run. and then 50 minutes on the bikes. My shins were definitely not ready for speed yesterday because they flared up super bad on the run. It probably would've been better to do a full cross train day to heal those up. Whoops :'(

Simple 1 hour on the bikes. Just did an endurance ride. I'm probably going to take at least today and tomorrow off to heal the shins up before awesome week. 

1 hour on the good ole stationary bikes. Fun stuff.

4 mile run @ 6:19 average. Shins felt great, bonded with the new freshman Jensen, and then biked 40 minutes. Shoutout to Chris for starting out at a 4:50 pace on easy day.

Biked 12 miles on the murdock canal with a super big headwind so my average speed was 15.2 but despite the pace it was definitely still a grind. Then I locked up my bike and went for a 4 mile run. I felt super wobbly-legged after biking into the wind but it was still fun. Average pace was 6:41. Then I biked back 12 miles with an average speed of 17.6. Sadly I was mostly being blown sideways on the way back instead of getting a tailwind but oh well. Total of a little over 88 minutes of biking and a little under 27 minutes of running. So definitely got some good capilaries. :)

5 500's at 800 pace. I did 3 of them. It was quite the shock to my legs to say the least. The first 400 was 61. Solid. Then 63. Then 64. Not so solid. But it was good mentally and I got to do some more speed work so I'm counting it as a win. Got a total of 4 miles. My shins weren't hurting that bad either so I was happy about that. Then biked for 40 minutes.

Sick 4 mile recovery run. Then biked for 30 minutes. 

Today's workout was a mile time trial. I got a 4:39. Terrible time but considering my training so far, I can't really complain. The good thing is it creates lot of room for improvement! Glad I got to race even if it was slow. Then I did a 400 in 58 seconds. Also crap. Finished out 4 miles but didn't really feel the need to bike. 

50 minutes on the stationary bike. Shins hurt pretty bad today. Didn't do any running to recover as much as possible before saturday's 20 400's.

Today was whistle hills for the rest of the team so the bike workout was 20 FAST, 40 rest, 30 FAST, 60 rest, and then 40 FAST, 80 rest. x3. I did 4 sets just for the heck of it. The last one was definitely the difference maker. My quads were in some serious pain. Total of 50 minutes biking.

20 400's broken into 4 sets of 5. the first 5 were at 5k pace, the second 5 @two mile pace, the third 5 at current mile, and the last five were at goal mile pace. I did the first 5 400's on the bike and then joined the team for the last 15.

Splits were:

68, 70, 71, 70, 70 (2 mile pace 1 min 30 rest)

67, 66, 66, 66, 66 (Current mile pace. 2 min rest)

63, 64, 64, 65, 64 (Goal mile pace. 2 min 30 rest)

Fun fact I got two 66.87's right back to back. What are the chances?

Super happy with this workout considering not too long ago we did 6 400's with 3 minutes rest and I could only split 66s. Glad to see some improvement.

My form felt more efficient than usual today. Super pumped to see what I can do this season.

60 minutes on the bikes. Right above the bone on my hip was hurting to walk on saturday and kind of on Sunday too. It's gradually getting better but I didn't want to risk it by starting to run just one day too soon. 

Sick four mile run out toward suncrest. Somehow we ended up in a sick dried up river bed but that only lasted like .15 or something and then we had to try to find our way back. We ended up taking the straightest route back even though it was full of dead trees that shredded our backs apart. #worthit. Then I just finished up with 20 minutes on the bikes.

2.5 mile loop then 1.5 from premeet and recovery laps. The premeet felt really smooth. 71.9 and 71.0 Looking forward to the most intense meet of my life tomorrow. I definitely need to work on my shins though because they hurt pretttty bad. Only did 10 minutes on the bikes so I could have time to ice cup and roll out.

Dual meet at Corner Canyon today. Got to the meet with less than 5 minutes before the gun went off and did about a 1 minute 30 second jog as a warm up. Then I did some quick dynamics, an even quicker trip to el bano and then got on the line to race. The plan was just to do a 4:45 mile then go easy pace until the last lap and then just race each other. The first mile was a 4:46. Thom led the first lap, mike the second, and me the last two. Twas lit. Then my last lap was a 63. Still not feeling super explosive coming back but I know it will come. Then did a 1.7 mile cooldown. Shins were killing me.