Josiah Anderson's Running Blog

Good 41 minute 19 second run this morning.  I did the above distance on the Mill loop.  The temperature was warm but easily bearable.  I felt pretty good but I was running a slow pace so...  Finished with stretching and a rollout.

Ran above distance on the Robinson loop in about 63 min with my dad this morning.  I felt pretty good but didn't feel like pushing the pace.  It was warm but we were able to take it, it still being early.  Finished with stretching and a rollout.

Good Donut Run this morning.  I enjoyed running with the guys of the Handel clan.  Our total time for the main loop (5.2) was 34 min.  I added on four minutes later to pick up andy and got the extra half mile.  The 5.2 should have been 5.4 but I cut it short because I was feeling the pace.  But jonny and I did a little extra to make up for it.  It was very difficult but I am glad I did it.  One difficulty was the heat but we got through it.  Finished with stretching, donuts and chocolate milk.

41 minute run this morning on the Orchard extended loop.  I ran with my dad and felt not very smooth(tired) at the beginning but was able to work through it by the end and felt better.  The temperature was great, not too hot.  Finished with stretching.

40min lap swim

20min bike to the pool

My dad and I did a modified version of the trail loop.  The total time was somewhere in the 20s.  I felt ok.  It was warm but was able to make it back ok.  Hard to start with so many hills.

10 min lap swim

20 min bike home

Bike to the pool 20 min.

Bike home 20 min.

Good workout tonight on the UI Track.  2-3 1000s at 10k pace with 800m rest or 4-6 1000s at 10k pace with 400m rest.  I did 4 with 400m rest.  My pace was about 6 min mile plus.  It felt pretty good running that smooth calm pace again.  I was feeling a little tight by the end and it was kind of warm.  All in all, it was good.  One lap warmup and 5 cooldown.

20min bike to school

20 min bike home

20 min lap swim

20 min basketball

Good 38 min run today with my dad on the mill loop.  It was difficult with the heat but God gave us the strength to even run fairly fast.  Talking allowed the run to go quickly which was also nice.  We finished with about four strides ( included in distance and time), stretching and a rollout.

36 minute run this morning early.  The weather was overcast but still warm.  Better than straight sun though.  Ran pretty slow and felt tired.  The above distance I covered on the L loop near my house.  Race tomorrow.

20 min bike to school

20 min bike home

Raced a 10k on the track today.  Wow, 25 laps is a lot.  It has given me a greater respect for guys like Mo Farah and Galen Rupp who are running way sub 5 min miles for the whole thing.  My goal was to run 6 min mile pace all the way and to finish at 37:10.  By the third lap, I realized that I had way overestimated my ability at this time in my base training.  So I started pretty fast, 1:27 for the first lap but it kind of went downhill from there.  I ended running about 6:25 min mile pace which was still a good comfortably hard workout for me.  I ran within myself and felt maybe a little too good.  There was maybe close to 30 people there running or watching which was nice.  Chasing down the next person really helped keep me focused on the pace rather than the laps.  I felt a little bit better when I hit 8 laps to go which is a distance I have run many times.  I did not finish super fast but pushed enough to get within the 40 min barrier which I am happy with.  Thanks to the Palouse Road Runners for putting on a good race and also for the food and drink afterwards.  Thanks also to all of our donut run participants who came:  my dad, jonny, mr. plotner, brian and kenny.  I was lapped twice by jonny and my dad beat me by about a minute.  Good to see you all there and well done!  Thanks to God also for the strength he gave me to finish such a long race!

Around 40 min run this morning.  Pleasant temperature and a good pace.  Felt pretty good considering racing yesterday.  Did an extended trail loop from the town square.

20 min bike to pool. 

20 min bike home.

Didn't have the motivation today and my legs were kind of tired, so I just did two twenty minute bike rides.

Had a hard time with motivation again today but finally got out the door and ran an extended L loop around my house. The temperature was wonderful, cool due to a lovely breeze.  I felt okay, not very smooth and slow but got it done.  On the homestretch, I did 8 strides (included in time and distance) and they felt ok just not very smooth.  Finished with stretching and a rollout.

20 min bike to the track

Ran for about 38 min(4.6 miles) with the group today.  Great to see alum brian, and teamates everett, brian, drew, miles, and thomas.  We did an extended trail loop leaving from the track and tacking on the D street mile.  Felt good.  We ran slow and had some good conversation.  Thanks to all the guys for showing up today.  It was fun to run with a group.  Finished with 8 strides on the track(.75 miles) and stretching.

20 min bike home

Had a good workout this morning by myself.  I ran out on the mill loop but instead of turning I continued on mill till it hit robinson park road.  From there I went  to the graveled olsen.  That total warmup distance I beleive was just over 2.5 miles.  On the gravel I did 2 sets of 6 by 200m mile race pace with 200 m jog( with 400 jog between sets).  Since I was not on the track, I did about 35 seconds for the race pace 200s, 1 min for the jog 200s and 2 mins for the 400s.  Therefore the distances may have been off some.  I felt pretty good.  It was not too hard due to the long rests, good gravel surface and few hills.  I then ran back home in about 23 min which was about the same amount of time it took me to get to olsen.  Finished with stretching and rollout.  Thanks to God for the strength and the mileage!

4 20 min bike rides

Another workout this morning on the gravel.  Ran out e palouse until I hit Paradise ridge road and did an out an back.  I did about a two mile warmup there and started at the first large gravel hill of paradise ridge.  The workout was 3 sets of 200 race pace, 200 jog, 200 race, 400 jog, 400 race, 200 jog.  I did two sets out and 1 set back and cooled down all the way home.  It is very hilly on paradise ridge and it was difficult.   I felt ok during it because of all the hills.  But maybe more than half the time my easy jogs covered the hills and I was running hard downhills so in that sense it wasn't too bad.  I did 40 sec for the 200s, 1:10 for the 200 jog, 2:10 for the 400 jog, and 75 seconds for the hard 400s.  Jogging back home was hard because of all the hills and I was quite tired.  Very happy to get this workout done.  Thank you God!

Good run this morning with my dad on the Pinecrest loop.  Hard to warm up right after getting up but was able to get through it.  It is a great loop but very hilly at the start.  Afterwards it is all downhill or flat.  I felt ok especially when going up the hills but felt really pretty good on the downhill( which can be expected).The total time was about an hour and 3 minutes.  Saw the Palouse Road Runners out.  Good to see them. Finished with stretching and a rollout.

Great run this morning with my friends levi, everett, miles and boden.  Did an extended sheep barn loop and felt pretty good.  Finished in about 45 minutes and had a spell of 5 min of walking  at maybe the 35 minute mark.  Glad to get in some good easy mileage.  Finished with stretching.

2 20 min bike rides

26 min bike ride

Good workout this morning.  Ran to the track from my house( about 3 miles) in about 25 minutes for a warmup.  The workout was 2 sets of 6 by 200m with 200m jog between each and a 400m jog between sets.  My first set was on the slower side ranging from 41 seconds to 35 seconds.  The second was much better with a range of 36 to 31, my last 200 being 31.  The total workout mileage was about 3 miles.  I felt okay tired wise but did not feel very smooth.  It was quite difficult to run that fast pace again.  I did feel tired on the cool down though but was able to get in 2 miles there in about 16:30.  Finished with stretching and a rollout.

I decided to skip my workout today to rest my legs a bit.  My inner low left leg was a little agitated so I did the extended mill loop for an easy 53 min run.  I felt pretty good, nice to enjoy an easy run.  I also skipped strides today because my legs bugged me again before I started them.  Pretty much, I just avoided everything fast today.  Finished with stretching and a rollout.

40 min bike ride

Great workout this morning.  God helped me push through all my excuses and I ran the three miles to the track in around 24 minutes.  Once there I did the following workout: 3 sets of 200 mile race pace, 200 jog, 200 race, 400 jog, 400 race and 200 jog.  Each set was about a mile an they each went by fast because the distances changed a lot.  My 200s were pretty consistent between 35 to 37 seconds and the 400s were 76, 76, and 71 respectively.  I was very happy with that last 400 especially.  Then I ran back home in about 24 minutes.  Thanks to God for the strength and shade provided by trees and clouds.  Got to see Levi and Reilly running this morning as well which was fun.  Finished with stretching and a rollout.

Amazing run today on Paradise Ridge with Andy.  It was brutally hilly on the way up but a great surface either gravel or dirt.  Once we got to the top though it was worth it.  The view was amazing.  We then ran back all the way down hill which was wonderfully refreshing.  The mileage was about 5.  The total time was about 41 minutes.  Its hard to tell the exact distance though because we were not on any main roads.  Thanks to Andy for guiding and running with us.  It was awesome.

Really good run this morning.  Total time was about 1 hr and 10 minutes.  Felt easy and pretty good until near the end.  Good to try out some new scenery.

8.3 mile bike ride

Biked to the pool today and then ran for 26 minutes and picked up the above distance.  Following our run, my dad and I did some core/ strength workout for about 30 minutes.  I didn't feel great on the workout but the run was good.  We finished with stretching and then biked back.

Good run this morning for an hour and 10 minutes.  Took some gravel trails and the highway.  Was pretty tired because I stayed up till 1130pm but was able to get through it.  Very happy with the mileage.

I biked to the gym this morning and did a 30 min core/run/strength workout.  Afterwards I biked back.

20 min bike 

20 min hike

20 miles on the bike

35 minutes uphill intense hiking

Good run today with my dad.  Felt ok once into the run but was very tired at the start.  Total time was about 57 minutes.  Ran on some trails.

8 mile bike ride