Born in 97', my liver in 74'

Awesome workout today! We did the gully long run for time with a staggered start. Zach started then 2 minutes later I went then 1 minute later Chase and Cubby went then 1 minute later Blake, Read, and Davis started.

My goal from the very beginning was to pass Zach by the begining of the downhill on the top section. My other goal was to not get passed by anybody else. Murphy was a bit skeptical on me passing Zach from the beginning because 2 minutes is alot to make up over 6.5 miles. Thats basically 20 seconds faster per mile than him.

I was able to start out fast and work hard the whole time! I never had a moment that I wasn't in some pain. That was the key! Even though I was running faster than I ever have and I was working hard, I felt good. In the middle of running I would just look down and think I feel fine! This could be way worse!

I passed Zach right after 1st short hill after shut-up hill. After I passed him he tried to pass me again and kept with me for maybe a minute but he couldn't hold on to my pace. He dropped pretty quick after that. I knew Cubby and Chase were coming after me so I boogied down make-out point and was still feeling way good.

I knew I had to kick from long otherwise Cubby would push Chase to catch me. I really had to push it through sunflower lane and the up to the gate. Once I reached the dog house I gave it everything the last quarter praying it was enough to keep Cubby and Chase away. It ended up being enough and when I finished Murphy just laughed his head off and said I ran 41:20. As I turned around everybody was within 40 seconds behind me.

Blake, Read and Davis all broke 40:00! Entering what I call the "Sub40 Club" Members now include: Zach Moffat, Kramer Morton, Braydon Lavery, Coleman Lloyd(JHS), Davis McDermott, and now Read Hadfield and Blake Bennion.

Last but definetly not least.... HAPPY BIRTHDAY COACH MURPHY!

Pre-Park City meet. Easy 4 miles 2 on the track and lower loop. 

I'm feeling really good about tomorrow! Its going to be an awesome race!

tough sprint workout. I don't even remember what it was. I just remember it not being awesome. Blake took it super hard on himself I remember that too.

I think it was 1200, 3x300. 1200 at 3:10 I hit like somewhere in the 3:30s. 3x200 max effort. I was sore the next day.

Easy 4 miles around Alta, keeping an eye on jv runners.

Easy Pre-meet for region tomorrow. 4x200s at get out pace.

We won in a very close race against Copper Hills. More later!

Am-6.5 (an extra mile in powerlifting)

Pm-8

HOLY CRAP:

http://www.runnercard.com/runner/data/200628/5776/Result/Boys_Varsity_5K.htm

http://www.runnercard.com/runner/data/14605/5780/Result/Boys_Varsity_3_Mile.htm

Idk why this hyperlink wont work...

8easy in the gully. 

Hard workout tomorrow.

2000m, 1200m, 800m, 400m State workout at state goal pace.

2000m in about 6:38 i think. Which was tough, I stayed pretty close to Read and Chase for most of it until the last 75m they put like 3 seconds on me.

1200m was much easier but we also got less rest each time. I think I ran like 4:03.

800m I ran it in like 2:32

400m I ran 61 very strong just off the shoulder of Davis.

Great workout!

I think we ran the gully easy this day cant remember.

4x400s 2 uphill then 2 downhill.

My splits were 63,64 then the down hill were 62, 61

Really good workout!

Gully long run easy. 57 mins. Then an extra loop up to 70.

Not a great day in the end, but I ran really hard!

The first half I tried to stay with Chase, and I did. It was a good solid pace but lack of sleep and proper nutrition while my parents have been out of town got to me. The second half was not good at all. My gut was so full and I wanted to throw up so bad. Above all I just didn't have the energy (mental & physical) to really push myself. 

Me and Chase were on sub 40:00 pace the whole first half. I told Chase to leave me because I was seriously holding him back. If I was feeling better we would have been able to work together better and break 40:00. 

Even though I didn't do it this time. Coach helped me remain positive and I know I will accomplish this goal in the near future.

Im now ready for state!

30 minutes easy then 4x200strides

Easy State pre-meet. 10minutes and 3 90% effort 110m sprints.

I was feeling good good today. I got plenty of rest and plenty of food however that was my downfall. I ate too much too close to the race. During the the race I could feel my lungs not being able to expand and breath.

Our whole team got out pretty quick it was a perfect start and then their was a false start. The 2nd start was still really good, but not quite as perfect. Murphy has had the BEST advice pre-meets this year. Just spot-on just what I need to hear stuff. Once we got up the first hill I was in the top 30 probably. We started in between Bingham and Copper Hills so granted I raced very physically. Especially the first half mile. Physical is the right word! 

The first mile I ran really well. I got really tired though. I didn't think I would have to be utilized as a scoring runner. At about 1.5 I passed Chase going up the hill on the south side of the park. At that point I knew I had to run an amazing race to pull of a 3rd or 4th place finish. For the rest of the race I was just trying to hang on to Brian Nelson of CH. I couldn't stay with him.

The 3rd mile I was just trying to hang on and not blow it. Once I hit the track I took a look back and I was alone. I thought there was a Bingham runner right behind me but he wasnt there. So from there I looked forward and gave it everything I had left. I wasn't able to stay with the pack that I ran with most of the race but we still overall as a team had a good race.

It was a good day.

Goals:

1. Top 9 teams at Nike Southwest

2. Sub 17:00 at Pre-FL

3. Become Alta's no. 4 man

Today was supposed to be an easy 30 minute run. I rolled my ankle really bad and fell to the ground. Luckily it was on grass. I fell to my face and and to limp about 200m then I hobbled home. I need to strengthen it everyday. Idk how though. Any ideas?

We were supposed to run 60 minutes. Cubby, Blake, Tayte and I Ran up to the Draper Temple and back to Alta. It was about 68 minutes.

Good solid run.

Track warm up then... 20x400m in no<75. We all thought it was a joke when he said twenty 400s. I was very intimidated by this workout the first 5. I was very afraid of Murphy's threat that if we dropped below 77 we were disqualified from the workout. 

Splits: (not in sets, 100m walk jog recovery between each.)

1-4: 74,75,75,75, 

5-8: 73,73,73,73, 

9-12: 73,73,73,72, 

13-16: 74,72,74,72, 

17-19: 71, 71, 69

We had a really good pack of Davis, Blake, Tayte, Me and (Read for most of it.) Murphy knew all of us would race the last one so he didn't have us run it. Since it was clear we could all complete the workout. I ended on the last one right off of Davis' shoulder. We did really well as a team today. Best solid workout all season!

10 minute cooldown. Not enought sleep last night therefore soreness today. I also lifted hard in 1st period about 8am. Mostly powercleans are killing me with a sore back, muscle soreness not injury.

Am- Nice 4mile recovery with Davis

Pm- 6.5miles. Knee was hurting a lot today. All day. Even during class. I struggled through the Gully Long Run.

So maybe I lied about the morning run a little. Am was better than Pm but not much.

Am- Jogged 1easy mile then walked 1mile on the track. Murph suggested taking this morning easy so I did.

Pm- 8miles. 4 easy, 2 hardish (just under 7:00 per mile), then 2 about 7:10. 

I worked into it and by the end my knee was fine!