Born in 97', my liver in 74'

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