IndianRunner

AM- Didn't really do much running today. Crossfit workout which was pretty gnarly. The workout was 2 rounds of 50-40-30-20-10 of double unders on the jump rope and in between sets 10 burpees and 10 box jumps. Time was 18:41. Good workout. Then did a easy mile cooldown.

PM- 2 mile warmup jog then just did 6.5 miles on the assault bike. Followed by some more burpees.

AM- Did an moderate tempo for the 5k on Monday. Went 30 minutes at 6:25 pace for most of it until a dog came after me then I dropped the pace down to sub 6. Cool down down to 6.5

Warmed up a half mile then an easy 4 out at Kiwanis park in Provo. Nice run and ready for tomorrow!!!

Woke up pretty early got to the race and warmed up 2 miles strides and dynamics. Then the race was off. Got out a lot better than last year because there was one girl ahead of me last time haha!! First mile was 5:44. Felt pretty good but should have gone out faster. Was passing a few people then trying to stick with this guy in crocs( I mention him in a bit). Second mile came in a little faster with a 11:26. Felt pretty good most of the way. Then we hit a hill and my legs got really stiff. Tried to stay with the next guy but just couldn't hold on. Anyway good race and a fun morning. Yesterday I didn't eat good at all and I think it affected me big time today!!! So next race I'm gonna change that. After the race you will never believe who I met. It was the guy that started this great social blog we are all on. Him and his son ran it and they are super fast and from Russia!!! Cooled down with them after the race and had a good chat. Give them a

follow!!! There names are Sasha Benjamin!!! Also S/O to Eugene for killing it on his 10k!!! 

PM- later did an easy 4 around the golf course. It was hot 7:20 pace for that.

AM- Woke up and went to the park. Felt s little tired from yesterday so I just took this one a little slower. Did 6 down by Spencer and David's house then did another 4 from the park to the college and back. Average pace was about 7:05

AM- Easy 6.5 miles out on the BrushCreek trail road. Felt a little tight the first couple miles then started feeling better the last 4. Average pace was 7:13.

PM- Did another 5 around my neighborhood. Started out at 8:00 pace and then dropped it down to 7:20 by the end of the run. Finished with 4 100m strides. 

AM- Warmed up 2.5 then dynamics and some static stretch cause I was a little tight. Then drove to U hill for a good hill run. I decided to start off slower than normal and then kick it in once I got a little further up the hill. Legs were definitely burning a bit. Haha. Was pretty happy with my effort this morning got to the "U" just under 16 minutes. (15:43). My watch said 2.43 at the top so it was a good effort. Enjoyed the view at the top then coasted down the hill and cooled down to get to 8.

PM- 4 more miles in the pm. Went and bought some bear spray before I went and ran cause there's this dumb pit bull on the way. But sadly I wasn't able to use it. Oh well I'll try it next time. 

AM- Easy 7 out on the Brush Creek dirt trail. Average pace right around 6:53. My foot got a huge blister from U hill yesterday and it hurt really bad for the first 3 miles of this run. But as I got going it felt a little better. I'll see how it feels for an afternoon shakeout run later today.

PM- Did 4 in the afternoon to get to 11. Still didn't get to pepper spray a dog.

AM- Started out pretty easy at about 7:30 pace then tried easily negative splitting got down to about 6:35 pace with a mile to go and tried some speed changes at about 5:45 pace for the last mile. Felt really good this morning!!! Cooled down to get to 8.

Didn't really do a lot of running today. I'm going to do Sunday's as a baller day. Did about 30 minutes of jump shots and lay ups. Then some soccer after. I'll count it as 3 for the day. Also I'd like to call out Connor Baller for a little one on one sometime haha!!! #CherokeeNation

AM- Decided to try a little tempo to start the week off right. 10.5 mile tempo out on the Brush Creek highway and back down to my house. Felt really good!!! I wanted to get the pace right around a 6:15 sverage but the hills slow me down a bit on this one. Oh well!!! I'll it again next time. Average pace was 6:29. Cooldown to get to 11.

PM- Did an easy 2 miles then did some Crossfit workout. Haven't done a lot of weights lately mostly just focusing on mileage and tempos, but still feels good to get some strength in.

AM- Easy 7 miles out on the Brush Creek trail. Legs felt heavy from yesterday. So kept the pace pretty slow at 7:16 average. Getting pump for the Draper Days on Saturday.

PM- Did another easy 4 in the afternoon. Got practice in the morning.

AM- Mile repeats today. Warm up 1 mile, dynamics and strides, and then we were off. It was me Kedric and Clayton for the first one. They both went out pretty fast on this one. My legs were not warmed up at all on this one. The first mile repeat of this workout is usually always my worst one. 5:54 for the first one. Second one Eugene showed up and he went quite ham on it and my legs felt better on this one. 5:37 for the second one. Third one I felt even better. 5:33 for it. After the third repeat my legs were kinda dead, and so were Clayton's so we decided to go alittle conservative on it, and just go at 6 flat pace. 5:57 for the last one. Not a bad workout. I do need to get some more speed, but I know it will come as the season goes on. Did a 2,5 mile cooldown with Eugene and Clayton. I caught alot of Rattata's on the way which was good. Then after the cooldown me and Clayton went all around town looking for Charmander. It was a fun time!!! #CherokeeSquad

PM- 4 mile shakeout in the afternoon, and it was hot out. Average pace was 6:37. I am trying to do some running in the heat of the day, since most of our early races are at like 4pm and it will be like 90+ degrees haha.

AM- Went and did 6 miles out on the Brush Creek Trail. I felt sore after yesterday's mile repeats but as I got going out on the road it wasn't too bad. Average pace 7:04. Came back home and did another 2 miles before I had to go mow lawns.

PM- Did a little pre race race workout for Saturday. 3 miles of 2 minutes at 5k pace then 2 minutes easy. Tried to keep the 5k pace right at 5:30-5:35's. Cool down to get to 12 for the day.

AM- Easy 5 miles out by the creek and back. Average pace 7:11. 4 100m strides after. Super ready for tomorrow.

AM- woke up at 5:30. Got to the race at about 6:30. Mile warmup followed by dynamics, speed changes and strides. At the starting line saw Sasha and the Pachev family, some guys from Alta who were pretty fast and some from Corner Canyon. I think I saw some other guys from the blog, Rob Murphy, Steven, and some other guys. Gun goes off and we set out. I got an ok start but nothing great. First mile 5:38. Legs felt really good for most of the race. I knew though that this race is really competitive. So I just tried to run my race and not get caught up with what was way ahead of me. 2 mile 11:14. I was still feeling good and I decided to start to surge this last mile but I knew it might be a little early. With 800 to go I past one kid from Alta. And I think one from Corner Canyon. With 200 to go I just gave it ham haha. 16:58 at the 3 mile mark. And 17:41 for the finish!! Good race and a or for the 5k with little speed for the summer.  Cooldown a mile to get to 5 for the morning. S/O to Eugene for killing his race and a solid PR!!!

PM- 5.5 easy miles around Maeser and then back to my house. Average pace 6:53.

5 easy miles around the golf course and down by my house. Went really slow. Felt good to recover from the race. 7:43 average. Iced and rolled out with the addaday roller I got at Salt Lake Running. If you haven't gotten one, you should it works wonderfully!!!

AM- Mile warmup and dynamics. Then me Eugene, Clayton, and Kedric set out for the 7 mile loop on Vernal Avenue. Started out at about 7:30 pace then dropped it down quite a bit. Lost Clayton a little less than half way then Kedric kept the pace steady for him, and Eugene and I kept surging off each other. So we lost Kedric about 4 miles in. We were trying to catch the girls. Who set out for 5 or 6 miles. Caught them and the me and Eigene kept playing dirty surges with each other haha. Finally when we got to the end of the canal Eugenewent on the canal road and got ahead of me. By then I was tired of surging and gave in. Average pace was right around 6:42. 

PM- 3,5 shakeout when I got home. Didn't feel so good cause my blood sugar has been running high lately. Especially in the mornings. Hopefully it will calm down some. Average pace 6:43

 AM- Went out on the Brush Creek Trail Road for an easy 7 miles. It was really nice weather. I felt good except my blood sugar has been really bad still, gonna have to change some things with my insulin and diet. I hope that it will be good for the race on Saturday. 

PM- Shakeout run for the afternoon. My watch has been wrong for a long time so I just go off of the route, because I know most of the distances that I run. Tried to keep it slow. With 4- 1 minute pickups on about each mile. Average pace was just under 6.

Didn't go to practice this morning felt really tired and I had a bad headache. I had a fever last night. So that could explain the high blood sugars. Slept in till 9, which helped and I felt better when I woke up. Might do an easy short run tonight when it is cool but I decided to test this morning.

PM- Easy 5 miles down to Naples area and back. Didn't feel too bad, but still took it slow. Average pace just under 7:30. Gonna try to stay really hydrated throughout the rest of this week. For the race on Saturday.

AM- Easy 5 miles for the morning. Felt better this morning than yesterday morning. Average pace 7:02 

PM- Crossfit workout with handstand pushups and agility work. Did a 3 mile cooldown after.

Pre race- 4 easy miles plus 100 m strides and cooldown. Ready for tomorrow.

RACE DAY

Had to wake up at 4 am cause the race started at 6 and I wanted to be ready to go. It was pretty hot. Like 75 most of the race, but a good overcast. Warmed up about a mile with several strides and dynamics. Got to the line and there were about 300 to 350 people in the race. It didn't look too competitive. I thought it was possible I could take the win on this one. The race was off. From the start it was me and this other guy. Who looked pretty competitive. First mile 5:53. A little fast but nothing crazy. 2 mile 11:54. Keeping the pace steady. Mile 3 came in about 17:51. Still ahead of goal pace but nothing crazy. I led for about 4 miles then my legs really started to cramp up on me. I've been quite dehydrated lately and I should have prepared for it better but oh well the past is the past. The guy started to get a bigger lead on me and I knew I probably wouldn't catch him. So I just tried to set it on cruise from there some races just aren't as good as others. It was hot, my shoe lace came untied, thoughts things happen its part of the process. Sverage pace was 6:21. Just never give up!!!! #CherokeeNation#TooBlessedToBeStressed

Easy 4 around home and the neighborhoods played some soccer later.

6 miles out to the dump and back felt really tired from the half!! 2 more miles when I got back just around the neighborhood!!! Average pace 7:26

AM- 7 miles out on Little Brush Creek with Clayton. Went pretty slow the first half then started to pick it up the last half 6:57 average pace.

PM- 3 mile shakeout down Maine and back to my house. Been playing lots of Pokemon go lately.

PM- Haven't been able to go to practice for a couple of days. It seems I've had something going on everyday this week. Anyways today I had to wake up at 3:15 to go fishing at the Gorge. Caught a pretty good mack. About 15lbs. Wasn't really wanting to go run because it was at 3pm and it was super hot like 101 out where I was at. But you gotta do what you got to do I guess haha. Went really slow the first 3 miles then started to pick it up a little bit. My blood sugar was really low so I felt really bad and wanted to get done quickly. Turns out my blood sugar was 47 when I got home haha really bad. But at least I got something in for today. Cooldown to 7. Then did a burpee/box jump workout later in the evening.

AM- Easy 6.5 miles for the morning I think tomorrow might be mile repeats or something like that so I wanted to take today a little slower. But I was starting to feel really good and energetic the last 2 miles so I picked it up to about 6:40's. Average pace was 6:57. 

PM- Easy 4 miles shakeout just to get things moving.

AM- Finally was able to go to practice today. Perfect day to come as well. Mile repeats. Mile warmup then we were off. It was me and Clayton for partner. He went first which I kinda regret. Then I was off. Felt tight on the first one as usual. 5:41 for that one. Then legs got a little less tight. 5:35 for the second one. Third one was 5:31. And the last one was a 5:24. Felt pretty good today. Cooldown to get to 8 after.

7 miles out on the trails today. Felt tired the first 3 miles from partying hard last night and shooting coons at 2 am haha. Good times. Started feeling better towards the end of the run, last mile was 5:51

4 easy miles down by the golf course and naples area.