Born in 97', my liver in 74'

Porter Rockwell trail 5out 5back. Kneaded French toast afterwards!

Warm up,best buy loop. Then did core work.

Best but loop again! I think my IT band is starting to hurt, I'm not sure if that's it. I stretched it after my run and I will today with a foam roller before my run then evaluate how it feels after practice. It was probably best that I didn't do the track workout.

I did a mile warm up then headed up to the Gully with tht rest of the team and did 10.

It was not a very fun day for me. I was feeling ok for about half the run until we started doing laps around Granite Park, My IT band started bugging me and I had to slow down considerably. I finished the run without injury or getting lost so thats a positive. My IT band mostly hurts on Dimple Dell road and on downhills. On the downhills I have to favor my right leg, which will catch up to me eventually if I don't fix it now.

I have been stretching, icing and Ibuprofen-ing (just a bit). Im not quite sure what else to do about it.

I did a 3.5 mile warm up. Then did 8x200m at mile goal pace. I was hitting around 35-37s. My IT band wasn't hurting as much today, I even didn't take Ibuprofen. I'm going to look up different ways to strengthen it. 1Mile cooldown, 4barefoot striders.

2mile up then 4 very very almost too easy miles. But it will keep me fresh for the time trial tomorrow.

PR!

Hard workout! We warmed up to the bottom of dimple dell road then ran 5 hills at 3200m pace. Then ran though the top of the gully and back to Alta.

Ran on my new Adidas Boosts today! They felt like heaven running. Murphy gave some great advice to new runners and remainders to experienced ones. 

I was very ready and excited to have another hard workout today. We did a 2 mile warmup and some striders. Then we ran 4x800m at 3200m goal pace. After that we did 4x200 at 32s.

Coach Murphy, asked me to elaborate more so I will! 

On the first 800 me and Jake were 5 seconds too fast 2:31 that one felt good. The second was a bit harder since we only had 2minute recovery. The 2nd 800 I ran a 2:35. The 3rd was almost the failing one I ran a 2:42. I was able to recover and ran the last one in 2:40. So if it was a straight 3200 I would have ran a 10:28.... I think if I did my mental math right! So I have some room to improve! 

The 200s I ran 30, 32, 32, 32!

9 in the gully.

3 mile warm up then for the workout we did 3x600 at 2:00-2:04 pace. Then we did 3x200 at 37s pace. 3x500 in 90-94s and finally 3x200 in 32s.

Splits: (3x600;1:59,2:02,200)(3x200;37s,35s,37s)(3x500;93s,92s,94s)(3x200;32s,32s,32s)

It was a challenging workout mostly because my mind wasn't totally on the Track today, I've been having some issues with friends and kids on the team. Mostly just how I act around them and how they react to it. I can be very rude a lot of the time and I have been trying to be nicer to everyone I come in contact with. However it is such a habit it's hard to break and stop something you have been doing for so long.

Im ready to change and be nicer to people not only for others sake but because it makes me feel bad about myself. I have talked to Blake about it and he had been helping me out quite a bit. THANK YOU SO MUCH! 

Oh and CONGRATULATIONS TO CONNER MANTZ! That was one he** of a race!

Ran through the gully today and on some roads in cottonwood heights. It was a Colder day today but it was very good! Me and Murphy talked about the possibility of going to an Altitude camp in Boulder, Colorado. I'm all for it! It will be a great training and a great team building experience!

An easy 4 miles then we hopped on the track and did 4x100m at 90-95% effort with 300m walk jog in between.

1 mile cool down. I'm preparing for my meet on Wednesday, I couldn't blog this on Monday because I was so busy getting things done for Prom, End of the quarter business, and the Ap reveiw study guide! But I'm feeling good for this meet I think unless coach tells me otherwise or the weather is bad I will run the 3200m and the 800m. If the weather is good I will be aiming for 10:45 and 2:15.

3 mile warm up then 4 laps on the strait 100m's we ran at 800m pace. Then did a 1mile cool down.

I was ready to go sub 5 and sub 11 today. That didn't quite happen like I wanted it to. I was on pace in my 1600m for the first 2 laps then on the 3rd I dropped 2 seconds so I picked up my pace, or thought I did... I was really tired, I haven't raced in 6 weeks and I now understand how important it is to maintain your speed and your racing mind set. I ended up running 5:10

 In the 3200m I did better but not much, I ran 11:28 so I didn't hit my goal, but I ran better than I did my 16 so I was happy-er..... Happier, more happy.

Didn't do a good enough cool down after the 3200m. I was very very sore the next day.

Mile warme up then best but loop. Not a great day for me. Im stressed and realized I was very rude to everyone I came in contact with for no reason it's been a long week and I need sleep.

Pre-race I feel good for tomorrow.

Very fun race! And I PRed! ;) This race had many firsts. First time to break 17:00mins, first time to beat coach Murphy in a race, and first time to seriously scare Blake in a race (in fear of me beating him.) 

Blake was sleeping for quite a while, even once we hit the track until he heard me about 15m behind him. He looked back then he took and 2nd take and almost fell over starting to sprint I couldn't quite catch him, but I haven't come that close to him in a race since the Gully last summer! I'm very excited this season I believe I can do a lot, like coach Murphy told me, that I didn't think possible before!

Ran the through the gully to "The Hill"bee ran it 5x hard. My Splits: 2:00; 2:02; 2:05; 2:07; 2:11. 

I'll be honest, I wanted to cry after the 4th one. 

These hills are so hard but I know we will benefit from them more than we know right now.

Am- An easy 4.25, 2x around the lower loop.

Pm- Easy recovery run I think it was about 8 miles total.

3mile warm up then we did 6x200m at mile goal pace. We did a mile cool down afterwards.

My splits were.... Splits: 32, 34, 35, 35, 34, 35

The workout felt pretty easy. I could have definetly run faster on ALL of them, but I paced it correctly on all of them except the first was too fast.

I'm excited for Pineview! Coach put me into the 3200m and just informed me I will also be running the mile. It will be fun but challenging trying to break 5:00!

Woke up very early this morning couldn't fall back asleep. So I went on a run around 5 since I was already planning on running at 6 I just did it a bit earlier.

It was a bit cold I wore gloves and a beanie to cover my ears. I finished with 4 striders up and down my street. I kinda guessed the distance, I need to figure out how many houses 100m is. Advisory period is pointless does anyone else agree?

We made it to St. George about 10:00pm. We will be able get a good night sleep since we are only rooming 2 per room and 1 per bed!

I finally broke 5 mins!! I will write more about it tomorrow!

My official time was 4:58.42 I have been working so hard towards this goal for a few months. I hit my splits a bit fast the first 2 laps. 71, and a 73 making me at 2:24 the 3rd lap I hit 3:47, 2 seconds slow. I had to really pick it up the last lap to hit it. the last lap I ran a 71!

 During the race: 

We started in alleys, there was 4 of them 2 lanes each. I was on the inside of the 2nd one. The gun went off and the kid next to me bolted out in front of me and cut me off, and the 3rd guy was rubbing my shoulder so I had to run a bit aggressive from the very start. I was able to break free a bit before the break line knowing that I needed to get out fast and couldn't get boxed in.

Since was about in the middle of the pack for marked time. I was in about 5th or 6th place for about 2 laps, I stayed pretty consistent with positioning until on the backstretch of the fourth lap 2 kids surged and 1 of their coaches yelled at them to "close the gap" (they cut me off). The one kid moved in so quickly I kicked the bottom of his shoe 2x He moved a little bit, but I needed to start my kick so I kicked him again, and finally he moved enough that I could start moving. I'll be honest I felt a little bit dirty by kicking him but he cut me off and neither of us were injured so I've rubbed it off already.

On the last 100m we were about 4:39-4:40. When I unleashed my last effort about 75m away from the finish, all I could focus on was that the 3200m tomorrow didn't matter, and that I was going sub 5:00 today. Me and 2 kids from the school down south (the school that cannot be named) were all right together at the finish. Campbell(Jr) ran 4:58.09 and Austin(Fr) ran 4:58.56 I finished right in between them. It was all our first time to go sub 5!

High-Fives all around.

I'll write more when I get home, but I finally broke 11!! Even faster than I thought too!

 Pre-Race: 

I felt very good and fresh for today. I've developed a warm-up for my self that has proved to work in warm weather, It could be different in cold weather. It is a longer slow warm-up so it should, but I will just have to see when it comes.

25-35minutes before the race I do 3-5 laps, whatever feels good. Sip some water, do another lap then do the "team" warm-up drills. With about 10-15 minutes away from race time I do another 2-3 laps. Sip and spit water to prevent cotton mouth during race. I then put my racers/spikes on and do an additional lap in spikes then do 2-4 striders depending on race speed/length. Sip and spit water and then Im ready to race.

I used this on my 1600m and my 3200m this weekend at PineView and I had the best race Ive ever run and my fastest 1600m time.

 During the Race: 

This time I started out in alley 4 on the inside again. I was getting up to the line when I realized at the last moment possible being on the inside, I needed to get out fast other wise I would get boxed in again. So I got out fast, but not too fast for a 3200m race. We hit the break line and I moved in slowly and before I knew it, I was setting the pace out front. I wasn't too far out front, but I was out front. Making sure I wouldn't get passed or boxed in I sat in the middle to outside of lane 1.....for three laps. I couldn't help it. The pace felt fine and noone was passing me so I just figured I was one of the fastest in my heat. 2 runners passed me on the fourth lap. They were on the same team and they surged quite a bit so I guessed it wasn't real.

We hit the mile a bit fast and thats when I realized I might have made a bad move leading. I've run the 3200m many times, you would think you've learned how to count especially when they have a stand that says what lap you are on, and a bell lap. Nevertheless on the 6th lap I thought it was the 7th and I started to move. I finally realized that I had an extra lap which forced me to keep that pace and in the end was probably the reason I ran so well. I was passed by about 6 people on the last 250 I almost caught up to one by the end but couldn't quite catch him. 

Kramer helped me so much with the racing aspect of the race he ran to each side of the field every lap. Also other coaches kept calling "You're sub 10:30 pace, you're sub 10:30 pace!" And if I was 1 second faster per lap, I would have had it!

Post-Race:

Kramer, Davis, Andrew, Garrett Marsing and even Rory congratulated me. Kramer said if I worked on me kick and closing speed I could have had the race. It was the best race I have run not just by time but by the way I ran it. 

"A race is a work of of art that people can look at and be affected in as many ways as they're capable of understanding." -Steve Prefontaine

2 mile warmup 2x{3x800m} at 5000m goal pace. So we ran 2:40's. My splits were 2:38; 2:40; 2:42; 2:43; 2:43; 2:48.

Back to back hard workout Mondays... It was soooo hard on the last 2. The last one all I could see was the back of my eye lids for 90% if the time. Very very hard.