Runners don't shake hands. Runners gotta hug.

4 miles easy today with Mia and Stoner. A little different group today so it was fun! Legs felt good, excited to run with the team tomorrow! Good first run of the new year.

Finally back with the team running and man oh man it felt super good. 6 miles easy. Perfect weather for a nice shirtless run!

Back running with coach again today and it was sooo good. Had hunter with us as well as the rest of the boys and it was an awesome run. Easy 7.4.. Weird mileage because of detouring but perfect weather again.

4 easy today with Krenny, Matt and Dave. Felt good, we had a last fast mile so that was good. Was nice to get the legs moving!

5.9 was the mileage. Did the first workout of the track season and man did it feel good. We had 2X mile repeats. My goal time was 5:35 and the first was 5:35 and the second was :33. Felt good to get the legs going fast. This week is gonna be a good week of training!

Today was trail run Tuesday so we drove out to just a little down the road from Dixie rock to the trail and began our run. It was a pretty simple and beautiful 5 mile run, I quite enjoyed it!

Today we did 6 miles and in that 6 miles we had our AT tempo pace which was 5:45 for myself, Byron, Colton, and Matt was 5:45 and we had this pace for 12 minutes. We headed out on our new tempo loop around the middle school area and did it. We hit our time and it was actually not too shabby at all, enjoyed it quite a bit!

Goals for tomorrow's kosmin: I really want to have a good 1600 time to base my stuff off of and I know that it will only come from a good 3rd lap so my goal is to really push it that third lap no matter how tired and the last lap will take care of itself!

Kosmin Test! So today we did our first legit workout of the season. What it consists of is 1 minute hard, 3 minutes rest, 1 minute hard, 2 minutes rest, 1 minute hard, 1 minute rest and one last minute hard. This is done on the track and it is a pretty dang good workout. You measure your total length you ran in the 1 minutes hard. I got 1548 meters and this calculated to a 1500 meter time of 4:09 which is a 4:27 1600 approximately. Not too shabby for the start of the year, definitely places to improve but overall I was pleased. We did 2 mile warm and cool and got 6 miles total.

Easy 3 miles with the boys and finished with 8 striders.

Goals for tomorrow's tempo: hit my pace (5:05) and sustain it. More importantly though keep positive thoughts throughout.

Had an 8 miler today with a 10 minute LT tempo during the run. This tempo was going to be fast and it's always better with people so we had a good group of guys. We set out on the mosquito trail toward the river trail and we started the tempo on a downhill to get to our pace (5:05) the first half flew by and we were moving. First mile 5:10. Byron really pushed it and I was grateful for that, he's a stud. We got .95 of the next mile in the tempo. Our average pace for the 10 minutes was 5:13. It wasn't our pace but for this early in the season it was a very hard and good workout. Looking forward to do better on the next LT tempo. So excited to race!

6.5 miles today.. Maybe more and here is why... Byron and I are up at UVU for an official visit but we couldn't run while on the visit so we had to wait till we got to the hotel. Turns out we are staying in Provo so we went over and were going to do our workout on Provo High's track but it was all locked up and covered in snow. So we went over to BYU's track and it was covered in snow as well... So we had to go to the indoor track so a little more warm up. 3Xmile repeats on a the indoor track which is 5 laps to one mile. Goal time was 5:17. We went 5:24, 5:16, 5:14. Good run despite being on a dumb indoor track!

Headed back from UVU this morning with Byron. Made it back to STG in time to run with the team. Did 5 miles easy out on mustang pass, great trail run Tuesday!

9 miles with a 18 minute AT tempo in the middle. Warned up 3 miles then just got right into it, goal pace was 5:30. First mile and a half we were right on 8:10, second mile and a half we were 6 seconds off 8:26 then we finished strong with the remaining time. My watch said that it was 5:39 average but I don't believe that. I know we were more around 5:30. Good tempo, felt super good. Tired afterwards though. 3 mile cool down and weights after. Good day of practice!

AM: 3 miles easy. Ran with Josie and Mia because I was a little late.

PM: Had old man hills today. Warmed up 2 miles them got into the hills. 2X800 repeats up a decent incline. I really tried to work on the last half of it so I would just relax the first 400 then go all out on the second 400. I hit 2:25 on both. Felt really good! Cooled down to 5 miles.

AM: 3 miles easy with Krenny. We missed Tuesdays morning run so we went today. Little chilly but it was a good run with some good conversation.

PM: 3 miles easy out in sandbergs with the team, felt great! Good set of 8X100 striders for a total of 4 miles.

Today we had our LT tempo (pace 5:02-:07). We decided to do this during the half marathon that coach was running. Warmed up a mile then got into to it, it was tough. Pace was 5:23 for 2.8. Not too bad though because the effort level was where it needed to be. Just gotta work on pushing it more and more. Just cooled down to where we started, ended up being 7 miles.

AM: had 4 mile repeats this morning. First we warmed up 1.5 miles then got on the track to do the workout. Goal time 5:17. First was 5:19 and felt okay, a little tough. 2nd was 5:16, still wa trying to get into the groove of the time. The next two I felt super good 5:15 and 5:11. It was definitely a good workout. 1.5 cool down. Had weights after, just a great day.

PM: 3.4 around cedar city with some SUU guys. Good easy run!

Nice 5 with Byron around Cedar City. It was hard because of altitude but it was good to get the mileage in!

10 miles today with our usual AT tempo pace (5:27) for 24 minutes. We warmed up around 3 miles I believe then just got into it. My watch decided to be dumb today and not link to gps so I just kept a stopwatch rolling to make sure pace was okay. Byron had the watch so we knew what we were doing. Started off good, super relaxed and the first loop (1.5) went by fast. Then Byron.. Good ole Byron had to relieve himself so I was solo. I took the watch and pushed to the pace making sure I stayed on. I actually did stay on and did a full loop without Byron. He joined back in and we kept the pace rolling and I really worked on pushing that last minute hard. I averaged anywhere from 5:27 to 5:31. It was a super good workout and I've been loving the fast stuff. Excited for good things to come. Cooled down to 10.

AM: nice and easy 3 with the boys!

PM: Had 5 miles with some hill work. It was the same hill as last Thursday. We had 1X800 and 2X400. We warmed up 2 miles then got right into the 800. (2:24) next were the 400's. I really wanted under 1:08 because I remember being there last year. I pushed super hard. (1:04) then my next one was tough because recovery time wasn't too long. I really had to dig the last 100. (1:05) it was a super good workout! One step closer to an awesome track season!

Easy 3 miles. Follow the leader Friday off to 2450 park then ran barefoot. Did our striders there and headed back to the school. 4 total!

Went out with a good group of the team to attempt our LT tempo solo. 5:02-5:07.. It was tough. I ran 2.7 in 15 minutes which was around a 5:26 average. Not the greatest tempo but I can guarantee a better one next Saturday. 6 miles total!  

AM: 3 miles easy with the crew. Pretty chilly... Coming prepared tomorrow!

PM: 4Xmile repeats. First we warmed up 1.5 miles. Then got right into it. Moved up to 87% from 85%. This means I had a new goal time.. From 5:17 up to 5:10. I had been preparing myself for this and knew it wouldn't be too bad. First was actually quite simple 5:15, second wasn't bad either 5:11. Third was a little tougher because my last lap had to be strong but 5:08. The last felt good and I was able to put some speed into it while still staying relaxed 5:02. Very good workout! Loved it. Cooled down 1.5. 8 total!

AM: easy three, felt good. I was warmer today!

PM: trail run Tuesday! Fun five miler out on the Temple Quarry Trail. Enjoyed it, and the weather was perfect!

AM: 3 miles easy with the boys. Good run!

PM: AT tempo day. Pace goal: 5:27-5:32. 30 minutes. Soooo since Byron and I had a little longer of minutes we just kind of did our own thing and I would just like to say that he is a stud and that I'm grateful for him to be my running buddy. 2.75 warm up then started on our tempo loop, eased into the pace. Kept it solid till about 4 minutes left and Coach was a saint and joined us and we picked it up big time to finish strong and man that felt good. Average pace was 5:32. Not too shabby at all. Ended at 8 miles (counting warm up) so 5.25 of tempo and we just cooled to 10. Awesome day.

AM: easy but speedy 3 miles. Maybe it wasn't that fast but it felt like it.

PM: Old man hills. 3X800. Warmed up 2 miles to the bottom of the hill and we started our first. This first felt weird because no one was by me and I couldn't hear anyone and I let that affect me, I thought maybe I was going too fast. 2:31. 2nd one was better, Preston Warby is a beast and came flying by me in the first 400 and kept building a gap so gutsy, love it. 2:27. 3rd one I wanted to hit a 2:25, so I went out strong but comfortable till 400 left and I just gave it all I had left. 2:27. Cooled to 6. Great workout, enjoyed it quite a bit!

Follow the leader Friday: 3 miles off into sandburgs. Got back to the high school and got some quick striders in for a 4 mile total.

LT Tempo. Goal pace: 5:02-07. 15 minutes. Started at the Sullivan soccer park and warmed up a mile on mosquito trail then just got right into it. Felt really good for the first 10 minutes but the last five were tough. Average pace was 5:27. Cooled down to 6 miles. 

AM: 3 miles easy with the team, felt pretty darn good.

PM: 8 miles. 4Xmile. Goal pace: 5:10. 1.5 mile warm up and straight onto the track. Started fast and maybe a little too fast for the first one (5:05). Didn't let that get in the way though just decided to calm down just a little bit for the second one.. Same effort (5:09). Didn't want it that slow but we could just drop it down for the next 2. The next one we started fast moving at 5:00 pace through the first 800.. Then we slowed down a bit the last 800 (5:07). The last one I was just going to go fast through 800 and hold it through the last 8 and that is what we did (4:59). Really good workout, feels good to go fast this early in the season. Good things ahead!

AM: easy three with the usual crew, yoga afterwards.

PM: trail run Tuesday. 5.5 out on Chuckawala. Picked it up on the way back from the cliffs and that was sweet. Great trail!

AM: easy three with my boys, always a fun run to arctic circle.

PM: 10 miles. AT tempo. Goal pace: 5:27-32. 35 minutes. Warmed up 2.37 miles which was pretty good, then we just got right into it on our 1.5 mile tempo loop. First 1.5 was 8:13, feeling really good and relaxed. Second loop was a 16:30 (8:17), this was a little tougher but stuck it in physically. 3rd loop was a 24:44 I think (8:14). And this last 1.5 loop is where mental toughness came in I hit the 6 miles at 33:00 (8:16) and only had two minutes left so I pushed down the hill to reach a tempo distance around 6.23. Pace calculator online says it's 5:37, good pace. Big 10K PR since I've never run one as a race.. Just under 35 minutes. Pretty sick workout. Enjoyed it a lot! Cooled down to 10. 

AM: easy 3 with the team and had a great discussion afterwards on our book! Love this sport.

PM: 6 miles. Old man hills. 1X800, 2X400, 4X200. Warmed up 2 miles to the hill. Started our 800 I was feeling relaxed and finished it strong (2:28). Next up were the 400's and I ran these tough and fast, they both turned out as 1:07's so that was sick. Last were the 200's and this was some real speed and strength (:32), (:32), (:31), (:31). Shoutout to Cameron Brown on the last 200 making it strong, such a stud! Cooled to mileage afterwards.

AM: easy three, felt good.

PM: 5 with striders by myself, I didn't feel good so I went home and ran later. Good run!

6 miles. LT tempo. 15 minutes. Pace goal: 5:02-07. Warmed up a mile, and got into it. No Byron today. Started out strong and was going pace for a little bit, struggled by the turn around but finished super strong. Got 2.79 in the tempo around 5:26 I believe. Good tempo, next week will be better. I'm getting used to the pace. Cooled to mileage.

I want to start something new, I got the idea from my boy Krenny. I want to get on Sunday and put down some goals that I have for the upcoming week. So here goes nothing..

Monday: I want to hit my 4Xmile repeats on. I want the first to be a tiny bit slower and I want to get faster each time. 

Tuesday: 1600 time trial: I want to PR and run a 4:23. I'm in shape just got to prove it. I know I can.

Wednesday: hit my tempo right on pace and do it for the whole time, I don't want to slow down. Also I want to finish super strong.

Thursday: I want hit all 13 200's right around the same time. I want them all strong.

Friday: take it easy and relax (:

Saturday: I want to get 2.85 in my 15 minute tempo. It will be tough but I got it.

AM: 3 easy with the guys, felt super good.

PM: 8 miles. 4Xmile repeats. Goal time 5:03. Refer to Sunday goal to see what I had in mind. Started off by warming up 1.5 and then got right into it. I was solo today, Byron had stuff going so it was just me and the track. First one was tough just because I had to get the speed rolling and hit my time which I did, 5:03. 2nd and 3rd felt about the same and it felt really good I really used some good mental work on the third and it paid off. 2nd was a 5:02, 3rd was a 5:00. The last one was tough but I knew I could go sub five if I just gave it a solid push, 4:58. Solid workout, so pleased with it! Excited for the time trial, can't wait to eat up the track.

AM: 3 easy, just the usual.

PM: 1600 time trial. Goal: 4:23. Time: 4:31. After the 2 mile warm I just wasn't quite ready and it cost me in the first two laps. I got behind Byron quite a ways and I knew I should've been with him so the 3rd and 4th lap were all about closing the gap and trying to get the best time I could. That last 400 was hard but man that last 200 killed. Not a bad time for this early just frustrated because I wanted a lil better. Oh well, onward and upward to better things. 2 mile cool down and then striders to finish.

AM: 3 easy however my legs were tight and definitely feeling the 1600 race.

PM: 10 miles. AT tempo. Goal Pace: 5:27-32. 40 minutes. Warned up 2 miles and got right into it on our tempo loop, the more and more we do this the more I realize that the mind is very powerful. The first loop was right on pace, felt comfortable and relaxed. The 2nd and 3rd Laos were a lil slow but it was still a hard uncomfortable push. 4th lap took a lot of mental strength and by the end of it my legs were dead. Super good but hard workout. 7 miles in the tempo. Pace: 5:42. Cooled to mileage.

AM: 3 miles easy, not real easy.. Legs were tired. One more workout today then tomorrow is easy.

PM: 6.5 miles. 10X200. Goal Pace: 33.5. Warmed up 2 miles then started the 200's all were a 33 or 32 so that was good. Not too hard at all. Enjoyed the speed! Cooked down to mileage!

AM: 3 miles easy, legs feeling a little better.

Lunch: Rootbeer mile. Man this sucked but it was for a good cause. Enjoyed the atmosphere.

PM: Trail Run Thursday.....  Friday. Dino Trail. 5 miles. It felt super nice to just enjoy the nature and take it easy. Loved it!

AM: 6 miles. LT tempo. Goal Pace: 5:02-07. Mr. PVHS 5K. For: Carter Nelson! Such a cutie. Warmed up just over 1.5 and then waited for the race to begin, waited awhile actually. The race started and just got right into it, had a struggle to get going initially but after the first loop I was feeling great and relaxed. I finished with a 15:58 which is a 30 second PR. Pretty sweet! I was super stoked when I saw my time. This makes up for my time trial! Pace: 5:08 so I was right in there with pace too. Great run/race! Cooled to mileage.

Wrap-up of Week- the only frustration of the week for my goals was that silly 1600 but after today's stuff I think I can just leave that in the past! Running is so awesome! Love it.

AM: 4Xmile repeats. Goal time: 5:03. Warmed up 1.5 and then just right into it, first mile felt a little tough but it was a good one 5:03. Second one I had to pick it up on the last lap to hit what I wanted 5:02. 3rd one was pretty tough and the 3rd lap of it we slowed down a little bit so the last lap had to be quick, 4:59. 4th one I had it in my head that this was the last one and he first two laps were great, the last two were tougher but that last lap was good mentally and physically, 4:55. Great set of repeats! Cooled down 2 miles on the track to help pace this army guy, that was good! 8.5 all together.

PM: 3 miles easy with Kren, Ali and Mia. Good run!