Failures require the time to be studied

Went to go run with the club at 5 but it didnt look like any one was coming so i just keept going out towards dog town.  From there i looped it down into washingtong then back up dog pound then home.

PM: Danny boy and me set out towards middleton and found this road that had do not enter sighns on it. . . . so we ran on that road till my watch read 3.5.  One of these days im going to get to the end of that road.

PM: Around 12 me and Danny headed out towards little valley. Danny turned around at 4 and i kept going. I went out to Ashleys house to help them move their large furniture.  Then headed back.  Awesome run! I was quick and didnt really get tired. about a 6:45 pace

PM: I finally get to get out and run with my boys all together.  But wait, its just coach kory and me. hmm people need to get out and run!  But we had a decent run today. started to flury right in the middle of the run so it made it that much colder.

PM: 5 down by the arcric circle trail run.  Super easy run, not sure why but i was ready to run 10.  I like those days. Then some bare foots and lifting after.

Ya coach i just did that.  My watch read 7.01 when i got done going back and forth to the car!  BUT any way, today we did ( for lack of a better name)  the Z loop and an 800 add on.

PM: Had the opporitunity to head out into middleton with the buddies and do some trail running out there. Just a perfect day to be out running.  50 degreese and good friends to run with. Im actually pretty excited for our mile tempos comming up next week. Ya they are going to be hard but really. . . i quite enjoy hard work outs.  I think of how much better it makes me.

PM: We headed out to look for a nice hill that was a gradual climb to do some hill speed.  We found one over kinda by the middle school and decided to go with it.  This was a great work out. yes it was really tough, but i have a coach and team mates that are in all this with me so i actually enjoyed my self pretty well.  All 10 of them ranged from 1:10 to 1:20. Nice solid 10X400's. And then cool down back to the school.

AM: Woke up early to head out to the dixie center and run with the club guys. We all headed out to do the half course. Pretty chilly for the first mile.  I really enjoyed running with some other people, its kinda nice.  My legs were ready to die about at mile 8, i could still keep going but if i had the chance to stop  i would have. But im not as sore as i thought i would be after yesterdays work out.

PM: Today we headed out and did the middleton trail into green springs then back.  Foot is feeling better than i thought it would today so thats good.  Stomach fine. But my quads are still drained from saturday and friday.

Foot is feeling excelent today i was excited to run but i had an emergency call in towork. :(

PM: Easy 6 out on the trail with decker holt and kimz.  Foot felt good while running but as soon as i took the shoe off it started hurting. So more ice and drugs.  Stomach was killing the whole run.  Ill have to look into that one. 

PM: Went out to the club to run 7!!! lo and behold we go farther.  ha ha oh well. Hopefully my race will go well on saturday.  Run fast enough to blow crap out of my head!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

PM: just an easy 5 out to the semitary and back.  On the way back did some fartlecks at under race pace to get the legs ready for tomorrow.  Plan is to go all balls and have some fun.

AM: Easy warm up with coach.  Then the race started. I headed out to the front to start my race all by my self.  Basically that was the whole race. Nothing really exciting. However i thought it was pretty funny that one of the turns wasnt marked and i totoally stoped for 10 seconds. So if it wasnt for that i might have been able to push out a 16:20 or something. But still i had loads of fun in this race. Would have been more fun with corey in it but noooooooooo corey "Forgot" to sighn up. >:( oh well. He is definatly doing spectrum with me.

AM: Woke up this morning feeling good mentally but im pretty sore from the race.  I got out and headed down to the dam road and then flipped it back to my house.  Solid under 7 pace the whole way which means that i do have energy, but its the beggining of the speed stuff such as mile tempos and my body enduring harsh milage weeks.  Im way excited to get into our winter program.

PM: First day of our mile tempos.  Me and kimz did 2 with a 100 rest jog in between.  Our first one was way fast.  We didnt really know how fast we were going.  I guess thats what the huge thing on my wrist is for. But our first one was 5:25 then we came around for out second one at 5:32.  Then jog back to the school.

PM: Easy foremaster 6 with coach and kimz. Then barefoots and lifing after.  foot felt perfect all run till barefoots then it killed. then after it felt fine.  so obviously its support related.

PM: Went out to roller coaster trail.( shnob ki ) i dont know how to spell it.  Just me kimz and decker.  The dedicated ones to the team.  jk  but seriously.  Felt okay.  My quads, and boobies are way sore from work out yesterday. But some rest and endurox will do me some good.

PM: Nice rainy day today, perfect for repeats.  We warmed up out to the hill and imediatly got started.

1- 1:18

2- 1:18

3- 1:17

4- 1:18

5- 1:18

6- 1:17

7- 1:15

8- 1:14

9- 1:14

10- 1:11

Good solid times. Nothing bad about the work out, felt great as far as the stomach goes.  Then cool down back to the school. great run.

AM: Woke up this morning, got tyler then we went to the running center to run with the old guys. ( not really old, but old to us ) Tyler did a nice 3 and the rest of us did the washington feilds loop then back to the running center.  Great run. Quads were totally out the whole run.  my calves had to push through most of the run. But loads of fun still.

PM: Hill intervals today with kimz and surprisingly a lot of other people that should have been out earlier.  But these sucked so bad! I was wasted from old man hills and our 12 on saturday.  But today will be better now that i am warmed up for the week!

PM: Green springs 6 with the team. Way tired from lack of sleep but not to tired from running. 800 s tommorrow.

PM: Easy 3 warm up with coach, then i hit up some 800's by my self.  Times kinda stunk. . . . so ya. I dont think im made for running by my self. then 2 cool.

1- 2: 30

2- 2:30

3- 2:30

PM: Club run tonigh with the older peps.  Nothin special today. Felt like a freaking piece of crap the whole last half. My quads are dead. Screw lifting.  But after i went and took an ice bath in the pool and bout lost the boys on that one. But now i feel better. some endurox and many minutes of the stick and i should be ready to go tomorrow.

PM: Actually all day i was really excited to get this work out started.  Me coach kimz and tyson did DI warm up then got right into it.

1- 3:19- Felt nice, got out and got used to the distance

2- 3:18- Little fast, was working to catch coach

3- 3:22- Slowed down as instructed, pain is starting to get there

4- 3:24- Little too slow, but not bad

5- 3:23- Working hard to get even splits

6- 3:18- Pushing the pace to stick to coach.

All in all great work out, no complaints.  Allthough i dont think im going to cram in a whole bannana and two shot blocks.

AM: Over the weekend i played football with some people.  And me being the competitive person i am smashed knees together with some kid and i had to be helped up the dang stairs.  So over the last few days  i have been babying it up.  But this morning it felt just fine. So im excited for another week of intense training. 

PM: 5.3 on the trail to no where. Just a nice easy pace run. No knee, or shin, or foot problems so its a good day.

AM: Me and kimz headed out to old man hills and hit up 2X 200 1X 800 3 sets of it.  Hit solid times and a nice run with my buddie

.200's all in 35-38 and all 800's in 2:40-2:48

AM: Easy AC with coach. No kimz or Danny today. 

Still AM: Me and kimz did DI warm then did 3X 800's all at or under 2:30

1- 2:29

2-2:30

3- 2:29

Nothing special just good hard pace.

AM: Me and Kimz waited for coach to get out of a meeting, then we went out to shnob ki and ran up the stupid thing.  Coach is never picking the run for the easy days ever again.  Seriously i was so tired i went home and took a dang nap.  So ya if times tommorow are lacking its coaches fault.

AM: Woke up this morning and headed out to the school and noticed that it was only like 50 degreese out side.  Beautiful temps, just me and coach today to AC. Legs are feeling excellent compared to what they felt like yesterday. 

PM:  DI warm up with coach and kimz, then we did dog pound AT.  Good times on miles, good kick, great sick feeling.  Couldnt be better. ;)

AM: Headed out and did the washington loop by my self for the first time in a while.  It was kinda nice to get out by my self, but this one was a little painful.  I kept the pace at about 6:40 the whole time to get my endurance up.  After i was dead tired mostly from this weeks work outs. Excited for another week of training.

AM: Ran over to the high school, then hooked onto AC with coach. No kimz today. 

PM:  6.5)  Hill sets today by my selft. No coach no kimz, did 2 sets of a 2X200 and a 400. Matching recovery inbetween each.  Great feeling, painful, but a good feeling knowing that im getting that much better. Then lifting after, i did more weight and more reps this time.

PM: Easy 6 green springs, then back to the school for a mile of bare foot's.  I lost my bet with seira today, i bet her that i wouldnt get asked to preferance, and i did.  So my punishment was a 400 at goal mile pace. I went a little bit faster than that but i thought it was fun 1:03

AM: Easy AC with coach today.  Really cold temps and i had some leg pains. 

PM: 3X 800's today. Kimz finally came back to practice so now  i have a person i can run with.  Times were just fine, 2:29 2:30 2:29  Good work out, 2 warm 2 cool and lifting afterwards. 

PM: Just me and kimz today, no coach which is a bummer for him, he missed out on a freaking awesome run!  We headed out to the old desert tortise trail, i really wanted to get dirty i guss.  So we get out there and like the second we turn around at the fence it starts hailing! Pretty hard, so me and kimz took it about 5:50 down the rest of the way till nissions then back to the school easy.  But just an awesome run.

AM: Got to the school around 6:30, coach and i waited a few mins for kimz, but no show.  Then did easy AC.

PM: 2 warm with the boys, then we hit up 6X 1000's.  All was good till the end of the 4th one, i had to stop and put some winter crest on.  Then got in for the last one and finished one more by my self.

1- 3:20- slow getting out, shins hurtin pretty bad

2- 3:19- Good splits, killer shins

3- 3:18- Little fast, shins really bad

4- 3:21- Right on, shins on fire, put wintercrest on and felt brand new

5- 3:08- Great time, coach was trying to pull away and we got him

6- 3:17- By my self good feeling

The bummer to this work out was that i felt better after than i did before, stupid shins, ill get those fixed asap.

AM: Woke up this morning at about 9, ate a few pancakes and tonz of eggs then set out for a run.  I decided to head out on the tortise trail run.  At 5 out i wasnt satisfied, so i keept going till near the end.  I really enjoyed this run and the good smell of wet desert plants, mud and sweat.  My NIKE ZOOM VICTORY spikes came last night. They are awesome. I cant wait to unleash them at hurricane.

AM: Woke up around 9 and just went out on a easy 3  by my self. Legs were a little slow getting started but the run tonight will be better.

PM: One day off for planter facitis

PM: First day of track today. Decent numbers out.  Today we did 4 sets of 2X200 1X800 all times were great. Feeling not so much, it hurt pretty bad.  But nice to be done! :)

AM: AC with coach and kimz

PM: Okay, this was way harder it seemed like than 6 8 1000 12's. We did 40 min threshold pace at 5:40's the whole way. On the first two my shins were killing but said a little prayer and they stopped.  Worked hard to stay with the pace, used coach holt as a wind breaker even though there was not much wind.   Stomach after was terrible.  I didnt get the best lunch. Got to make sure to get a good lunch in on hard days.

PM: Nice easy day today, we all just ran as a team and BS ed the whole time.   Then after me and kimz did some bf striders, then lifted.  Nice day no complaints from me.

AM: Easy AC with coach.

PM: warm up and drilz with the team, then we headed out into green springs and attached it onto desert tortise trail and back. Legs were pretty sore from lifting but got better at the end.

AM: Woke up earyly this morning and headed out to green springs to get out on the trails. Great run, no problems or complaints. Full steam ahead for next week!

AM: Woke up this morning and dressed for the cold, then got out side and found out that it was actually pretty warm with the cloud cover.  But any ways, i had a weird pain in my lower calf, not quite to the achilies tendon but a little higher that felt exactly like shin splints, but on the back of the calf. Oh well i iced it while i ate and watched the news. I weighed my self and found that i was a little bit over weight for my stature and being a serious runner. So im going to track my weight and calories ill weigh my self after work outs.

PM: Got out to practice today and ran our warm up in my crocs! It was awesome! They felt pretty good for only paying 1dollar at the DI for them.  After me kimz and coach did the hostpital run with barefoots and lifting after.  Good solid day today! I weighed my self before my run at 141.1 then after at 138.7 and then after i took a long pee, 137.7. ha ha ha ha ha a whole pound of pee!

PM: Got the DI warm up in and then me and the boyz all hit 3 sets of 2X200 1X400. Times were all 33 and 68 except the last 400.  I broke out the Nike Zoom Victorys and got a feel for what they were going to be like. I ran a 59 easily, well not easily but i wasnt running it like a 400 race. Then DI cool, great day.  

AM: Easy AC with coach and kimz, cool temps. Legs are feeling not bad at all, really excited for 8X 1000's on friday!

PM: Got out to track and did the half mile warm up, then headed down to the trails.  Now when ever we hit the trails we know its going to be hard.  we did 4 sets of a 2min hard 1min recover 1min hard 30sec recover 30 hard 30 recover, . . then start over again. It got really hard on the last 2 min i was barley hanging onto kimz. But we made it through. then 1 mile of barefoot striders and lifting.

PM: Just an easy 5 today with bare foots at the end.  Stomach was kinda hurting, but other than that every thing is going great. Im excited for 1000's tomorrow.

AM: Easy AC with coach. No kimz today. Legs are feeling ready to work today. 

PM:  Warm up with the team, then did DI warm.  Me and kimz got down to the track and started our rough work out.  We did 8X1000 with 200 recovery jog. 

1-3:20 Nice opening set.

2-3:20 Head wind around the first 100

3-3:21 Wind started to really pick up.

4-3:20 Middle lab was weak.

5-3:17 Pushed the middle lap a little much

6-3:20 Right on pace, lactic acid is setting in

7-3:19 Last one till my zoom spikes

8-3:09 Just kept the flow going, and got a great time.

AM: Got a nice saturday sleepin day, then got the chores done and headed out on a run.  I decided to do the club park way run.  I really enjoyed this run, no complaints, no pains, nothing. Just a nice run and a good end to the week.

AM: Easy AC

PM: This morning my ankel was hurting like a shin splint kind of feeling like coach had.  Tendonits or something. Got out and got 2 mile warm in and started the work out, but only got through the first 1000.  By then my ankel was killing.  So i got it checked out and it is tendonitis.  Few days rest and ill be back full.

AM: No am

PM: Had to take a zero for today to rest up the foot.  I went out and got it taped, then i headed over to steve to get some arch support insouls in my shoe. It is really helping. In fact it dosnt hurt right now.  So maby ill be able to get a few in tomorrow. 

Last day of no running, then tomorrow i should be back doing just a little duck run.

Right now i just feel like all my hard work has gone down the drain.  All of my time and every thing is just gone.  I know it will heal, but how long, over night, week, month. Ill never be the same.  Some days i ask, is it really worth it.  Hell ya its worth it.  And thats whats killing me, looking at every one else who can run.  while i sit and watch.  Im doing everything that i need to get this thing healed, so i better heal fast.  A state title dosnt get won by being injured.

AM: Finally got to get out and run, it felt so good!!! The last half mile i got some seriously sick shin splints on my right leg. So when i got home i stuck my legs right into the freaking cold pool.  Feels good now. :)

PM:  Warmed up with the team, timed them, and then cooled down with some fartlecks to see how the legs are feeling.  Feeling awesome! Im excited for the first meet this weekend.

today i threw in the 120's for jav. i dont know if thats good or not so ya.

PM: Did a mix up run. Im not feeling very good today. Im going home to go to sleep.

AM: No am, sore throat.

PM: Surprisingly my throat feels amazing. Did 2 warm then hit my first speed since my injury. Felt really good compared to burning pain in my tendons.  We did 2X1600 and 4X200  First mile was good and right on pace, the next one i fell back by a little. No biggie im still getting back into the speed flow of things. 200's were good till the last one, kinda got cut off, but thats okay, i still came in right behind. After 2 cool.  Im wasted.  Whew time to get ready for the meet fiday!!

PM: Just ran around the school a few times with trevor then got started on our order for the 4X4 for saturday.  Im super excited for the race!

AM: Well its the first day of the Hurricane Invite! Not to many schools, but enough.  Coach advised me to not run the 3200 this time to make sure the foot is satisfied with going fast.  Corey ran an excellent 10:13 2 mile! Im way excited for him.  I threw javlin today. It was a joke, i just did it for fun, i threw 116.2 so ya maby ill get better maby not.

AM: Wamed up with the boys, then got into a seed and stretched.  First lap was a little ansy, so that can be resolved later on this year.  Second lap is where the problem came into place, way slow.  3 was faster and 4th just went. Not bad at all, legs needed the reminder of how to go fast again, just like they need every first race of the year.  But ya, not a bad first race.

Last event of the day 4X4 i was the 3rd leg. Tyler ran an amazing first leg and robert also, then i just held it on and bennion finished them off.  were not offically sure what place over all but we won our heat. Coach said i ran a 57, so that can be brought down quite a bit later on.

AM: Practice at 8am with the few loyal team members.  We did the Parkway 8, had a little shin splint action going on so im working on fixing that, and ya.  Good run. then bare foots after.

PM: Me and trev went out at about 11 and hit an easy 3

AM: Today was a hard work out, probibly not the best for my strep, but i still did it. We did 5X 2min hard 1 rest 1 hard 30 rest 30 hard 30 rest then cool down.

PM: This afternoon me and trevor played some more volley ball and got a run in.  Im getting a nice tan. :)

AM: Today we did the shoe run. Legs are feeling awesome compared to what they felt last night.  I drank some emergen-C stuff and i feel much better.  I totally forgot our bare foots, so i know where me and trev are going tonight, . . . . green springs golf course.

PM: easy 3 by my self.

AM: 10X400's today.  To bad i didnt really get to do them.  The first two were great, getting the legs flowing and what not, then the rest was down hill.  I would get a good first 200 in and then the shins would flare and i would feel out of energy.  I think most of it was not getting enough sleep. So thats what im striving for to get me through the next days.

PM: Just an easy 3 at like midnight

AM: Just Coach the girls and i this morning.  We did the trail 6 and some bare foots.

PM: After morning practice the fam and i headed up to zion to camp.  After getting set up i ran up the canyon for a little bit. Really enjoyed the view, the tourists, not so much.

AM: My dad and i broke out the old bikes and rode up the canyon for about 7 or so miles, then back down.  What was kinda dumb is that comming down was almost harder with the hurricane winds.  Then when i got back i jogged around for a couple miles with the dogs.

AM: Easy 4 with the Varsity boys. We just did the staheli hill run.  After we did some barefoots then called it a day.

PM: After a day at the mall, i just headed out for an easy 3 around the hood.

AM: Woke up and just ran to the school around and back by my self.

PM: At lunch today my key broke to the front door and i didnt get to eat. So that caused me to get a really bad stomach ach and i went straight home and to bed for some much needed sleep.  Then i woke up bout 5:30 and headed over to the track to do my work out.  I did 6X1000's I was going to do 8 like im supose to, but my stomach started to kill again. All the times were right on, or like a sec off.  I talked to a guy in my ward and he thinks the reason my stomach started to hurt was the combined factors of no food and stress induced ulcers.  So now im on a stomach pill to help it calm down. But more importantly, i need to calm down.  I get so worked up over every thing about running. I just need to chill a bit. But im way excited/ nervouse for the race this weekend. GOALS: Stick hard with the leaders, watch my splits for the 105 214 324 and last 430 and have a good kick. Not like last weeks.

AM: Easy AC with the boys.

PM: 2X1600 and 4X200 today.  Finnally a day where i felt good in all areas of the body.  The miles flew by having a buddie to run with unlike yesterday.  And the 200's were really fun. After we cooled down and did some barefoots to loosen up.

AM: Little bit tougher to get up this morning. But still i got out and just did a nice three around the hood.

PM: Easy for with all the boys. REALLY windy today, but we all still enjoyed it!

AM: Easy AC with boys. After a nice ice bath in the pool.

PM: Well i have been sitting in all my classes today excited as all get out and now it has come! My first event was the mile, I did every thing i needed to except for the first lap. So that threw me off, but the others were with in a second or half a second of what they should have been.  This tells me that i can do it, i just need to get the guts to do it! My next race was the 400, i went out and had some fun.  Of course i ran as hard as i could, but it was fun. The last event i did was the 4X800, this race was awesome! Most fun i have had in a race ever! Trevor was the first leg, he got us kinda mid pack.  Then corey, who caught up to the top of the mid pack, then danny, i dont know what he did, me i caught two people and put us in 4th or 5th, something like that. But im super dead, i dont know how well the two will go.

2 mile today. Felt like junk going in and found out that i had more left in me than i thought. So next time ill go out and get sub ten with a beter mind set.

AM: Easy AC with boys.

PM: Got out did the warm up and got into 2 of the 1000's and on the 3 one my shins flared up, so i left in a fury to the locker room where i stood in a garbage can full of ice water for 9 mins. I couldnt walk after that.

AM: No morning today to ensure that the shins are better.

PM: Warmed up then hit 2X1600 and 4X200, The first mile went good.  The second, on the 3rd lap my shins flared up again. The 200s were awesome 28 and 29's. Then cool down and ice.

AM: EAsy ac.

PM: Easy 4 with the team.

AM: Easy ac.

PM: Well, right before the 2 mile i ran the 400 in the medley, i thought i would just bounce back from it. That didnt happen. But in my mind i give 100% to all my events. The two mile i just didnt have much drive in my legs. But after that Cowboy, corey, danny, and i did a distance 4X400 team. It was so fun. I came around on the straight away and wanted to catch this kid, and ended up getting him and eatin crap at the end. Super fun meet.

AM; AC

PM: shnob Kahi! Woo my fav. Not bad run at all, not to sore which is good.

AM: After the ACT me Danny and Devin just did a nice ten up to tortise trail. I felt like junk the whole way.  Just way tired, and the legs were just not there.  But hey every one has one of those every once in a while.

AM: Early AC

PM: Trail 8 today.  Not river 8.  Really warm temps today. High 70's prob.  For some reason i was just wasted all during the run.  My legs just didnt want to go. Thats okay, the harder the run is the better i get.
 

AM: Barber shop 3

PM: Sun rise 6 with the team.  Hot temps today, but the overall feel of the run was nice. Bare foots after.

AM: AC, Nice temps.

PM: Todays work out was suppose to be 8X1000, however, i only got 2 in at exactly 3:05 pace. After that i did the sprinters work out which was two miles on the track sprinting the long and jogging the curvs. After that i did 2X800 with luke at mod pace. I was kinda bumed bout the 1000's but i feelt better after the other work outs.

AM: EAsy AC

PM: shoe mix run today. Good feeling in legs.

AM: Easy AC

PM: Short day today, and wonderful 400's.  The origonal plan was to do 10X 400's then go see coach for a surprise.  Well we got in there and he sent us out for 5 more.  Nice surprise! ;( All the times were right on or a second fast or slow.  And my last one was 1:02. meh

AM: Woke up this morning, then me and trev headed to the race.  I warmed up a little by my self and with dustin.  The race started and i couldnt get my garmin to work right.  But i got it to work in the middle, and my pace was a nice 5:25ish.  Got to tella graph and my pace dropped to about a 5:50 in some 6:00 in others.  Feeling during the race was great, tired and pushing my self, but great.  Ended up with a 34:54 and first over all.  Fun course except for the last 2 miles ;).

AM: Easy AC.

PM: Todays speed consisted of a .5 warm with team, then 2 warm.  Then 4 sets of 2X200 and 1X400, double recovery and times 4 seconds faster than R pace. 

SET 1:

200-29

200-29

400-1:04

SET 2:

200-29

200-28

400-1:03

SET 3:

200-30

200-29

400-1:04

SET 4:

200:29

200:28

400-:59

Over all good work out. Lot harder than i thought. Loads of fun!!

AM: Barber shop with trev. Amazing temps.

PM: Parkway 8 with Gale force winds. No track meet today. :(

AM; AC

PM: 3 sets of 2X200's equal jog and one mile tempo after.

All 200's were 28 to 30.  Mile was not very good, my stomach wasnt feeling very well. But thats okay. :)

AM: Mesquito trail with treb.

PM:  5 easy

AM: AC

PM: Dixie invite today.  Great temps. No wind during the race.  Felt very positive about the race, ran as strong as i could, gave it my all.  And ya. Looking forward for the two tomorrow.

AM: Did the XC course warm up with my boys.  Then got on the track for the race. First lap was just a tad fast. The next lap i was a bit behind the kimzey, then caught him for the next two. The next two they chizled their way ahead of me and i tried to catch them, but didnt.  Ended up 6th and got a cool medal.  Goals for next week. Train hard, work the mental side of the training, and get that state qualifying at SUU!

AM: AC

PM: Speed 3 sets of 2X200, 1X800, and 1X300.  Really hot temps today. No fun at all.  Work out was just fine.  Painful, but fine. All times were on except 800 time.

AM: Green springs

PM: Today i did the 1200,4X100,400 in the medley,4X200,4X800, and the fat mans relay, 100.  All times were just fine. HOT temps, really drained. Tomorrow is going to be slow.

AM: Missed morning, so i got up a little later and got the run done.

PM: Today we ran 10 down on the trail. It was probibly 100 down on the trail, but we had a tiny breeze to keep me from dying.  This was the hardest long run i have ever done. Not even the 13 miler i did was this hard. But that will just make me that much stronger.

AM: missed morning run, so i ran during lunch. PM: Shoe run with a twist. We ran down on skeeter trail and it was blocked, so we went though the thick tamerasks to the other side.

AM: AC

PM: Got a good warm up in, then hit right into the race.  First four were a blur of strategy and sticking with the leaders.  Next 3 were just holding through the GALE FORCE WINDS. And last lap hard kick to take second to hayden and Parawon.

AM: 2 warm with my boys. Then the race started.  Got out strong and stuck right behind karl first lap, clear until beggining of 3rd.  Then another kid got in front of me, but i got to ancious and passed him into the wind which killed me, then i got beat by the pack that was chasing me because of the wind. :( But hey, it was an excellent race.

AM: AC

PM: speed today.  2.5 warm then 5X200's 1X800 and 1X300.  Not too bad, times were right on.  2 cool

AM: Run around the hood with trev.

PM: 1 xc loop 2 in the two mile race with ashley, 3 barber shop and .5 with this little kid in the 800.

AM: LAST AC OF THE TRACK SEASON!!!!!

PM: speed today.  we did 2X600 3X400 4X300 and 6X200.  All the times were a few seconds faster than projected. :) Thats always good to hear. :)

PM: No more AM for a while. :( thats okay.  Just easy 5 in the desert with coach and kimz.

PM: We arived in AF around 8 and went out for a little run down main street with our shirts off!

Well . . . its finally done.  I got the state qualifying standard for the 4A 3200.  Huge weight off my shoulder.  Me and kimz warmed up and headed out on the track with all the 2 milers.  Gun went off and the rain water on the track plus from the sky was all over! In my eyes, body, everything.  In all the laps i could see my rival Robby from AF.  We kept switching leads through out the race.  I came by with one lap to go and i saw the board and knew that i could get it!  I sprinted with Robby and with about 200 to go he pulled away.  But i kept digging and ended up getting the time just under for state! :)

PM: My mile was fun, but not as fun as the two mile.  The wind picked up with just a little rain. None like earlier.  But i got put in the slower heat wich was a bummer. I got out feeling good and then the pain came.  I could feel the two mile in my legs.  But i just kept running. I even PRed witha 4:36.5. Not much but still a PR.

PM: I have our dance recital tonight, so i went out early and got the work out done.  3 sets of 2X200 1X400.  Double jog recovery.  Great times all 64's and 29's .

PM: Well, i got to the race being a little stressed out from needing to be at a dance concert at 7. So that didnt help my nerves.  But i broke out the retro XC uniform. Its so much lighter and breathable.  I soaked my self down and headed to the line.  The gun went off.  I just stuck with my plan and stayed with old haydo.  It was really weird though, our first lap was 1:10.  Thats way slow.  Then from there they just went negitive.  So last lap came and haydo got a little bit on me but i gained it, and in the last straight he beat me by a little. Awesome race though.

PM: Got over to the track at about 3:30 just chilled around till it was time for our race.  The race started and my job was to push corey to the time he needed to get to state and then with 2 to go, just chill.  Needless to say, the time wasnt there, but kimz is going to state by place. Im way excited!

The last event was the 4X400, i ran the second leg, and we took 2nd to snow canyon.

PM: Just an easy 4 out to the church with corey and dillian

AM: Woke up and headed over to my little brothers track meet to watch him. My dad ran a mile with me, and then i just ran grass loops and stuff to get my 7 in while i watched my brothers team take 2nd in the 4X100

3 sets of 2X200 double recovery, then 6min tempo.

Same as yesterday. Cooler temps today though :)

Got up to AF and did a 4 with trev kimz and coach.

woke up and felt great.  Got over to the track warmed up and headed out in the race.  We started and the first two laps felt good, but for some reason i felt like i was holding back.  Ill light it up tomorrow.

Woke up and felt like a piece of crap.  I dont know why.  But i ran a warm up, then got into the race.  I just felt so drained and tired.  Im really disapointed with my performance.  But thats whats awesome.  Im ready for my senior year where im the one kicking butt.  After the race coach trev, and i ran up to the Y on the mountain like we did last year.  It was loads of fun.  Hard like a MUTHA but fun.  Then we just went on a trail and found a freaking cold river to ice bath in.  Then we fineshed up the run and had a great time running together.

AM: Whoo!! Finally the week is over! I was dying towards the end.  I didnt get to run mon and tues because of camping and pouring rain.  But i got out today and whew! It was hard! I dont want to take a week off any more, ill just do like 1 mile a day, because man today was freaking hard.  But it feels nice to get back into my 2140's. :)

PM: Headed out with the club peps on an 8 miler into washington.

Easy 5 early in the morning.

Didnt run today.  I biked 3 and swam half a mile. Just thought i would mix things up.

Goals for next week: Get back fully into the runnning, and start off practices with both ragnar and XC teams.

AM: First day of RAGNAR training. We had some good numbers show up, so thats always good.  We just headed out on the trail for a nice 7.

AM: Didnt really have a great nights sleep, but felt okay in the morning.  I got up and headed over on my bike, i really enjoy riding my bike to practice, and warmed up and did core with them.  Then we did the parkway 5.  Ran with coach BERT most of the time and just talked.  Then rode on home.  5.5 miles of bike.

Season total: 12.6

AM: Woke up this morning around 6:30 to do a run before work.  Since the Ragnar team was doing hills i set out to these really big sand hills to run on them.  The altitulde here is 5500, so im getting some good altitude training. The hill is about 2.25 miles long, and in some deep sand. Awesome work out.

PM: Wasted after work, but managed to get 3 in

AM: Had a great nights sleep and got up around 6:50.  Just went out for a nice 7 towards kanab.  Not to bad.

AM: Just an easy 6 the back way to orderville and back.  Legs are a little tired, nothing to bad though. :)

AM: woke up same time and headed out toward orderville on the highway. Then i got to about 3 miles and did a mile of barefoot on a local park, then fliped it aound. 

Goals for next week:  Drive safe up to oregan, and enjoy running other places.  Then have a good fun painful race on saturday! Low 15's!

We totally did it!!! We drove 17 straight hours to eugine oregon. We left sunday at 12 and arived 7 am the following day.  We checked out the track and then slept for most of the day.  We woke up and headed out and just ran, we ended up doing a tempo at about a 5:40 pace the whole time. Then we checked out the eugine running company, they have signed stuff form like every pro known to man. Pretty fun stuff!!

Season total 39.6 

PM: Got out around 5pm today and headed over to mt. pisgah. We started the main trail then went on a bunch of side trails and then eventually up to the top.  a whole 1500 ft peak. ha ha ha but it was a beast of a hill, just a little bit easier than the Y. then we headed back. Great hill work out.

PM: Drove into portland today and headed out on the streets. We just went around the hoods and enjoyed talkin with each other. pace a little fast, but feels alright down here.

PM: We headed out for a late night run at about 10.  We just went down  this trail in the dark and just chilled and had fun talking to each other.

PM: We headed over to the track to watch the semi pros try to qualify for A standard.  We watched the mens 5 and 10 and then went out for a 3 then did some stride outs to get the legs moving! :) im so pumped! im just going to go for broke and hang with haydo as long as i can.  We were litterally 5 feet from kara Goutcher! I felt so cool!!!

Season Total: 64.1

PM: We got to the track in the morning and watched all the little kids run, then at 6 it was time for the big kids.  We warmed up with some kenyans, . . . not a good idea. We ran like 6 min pace for 3 miles. But its alright.  I ran the race and let tyler for about 7 laps, then (Because of lack of training) lost him. I knew i wouldnt run very fast just coming off a off week and just easy miles. Haydo hasnt taken a week off. But i had so much fun, and i didnt take last.  Plus i was the youngest kid in the heat. We had people who had gone to olimpic trials and crap in our heat. SUPER fun trip! :)

AM: Got up at about 7 to do my run, and just did an easy 5. Holy crap, my calves are so so so sore!!! Worst run i have had in months.

AM: Woke up at like 10 and headed out for a 5 miler to get the legs lose again.  They felt so much better today, but my lungs were just way burt from the altitude. After i did a mile of bare foot on the grass.

AM: Ran out on the muddy trail. I was kinda looking up, but could still see the ground and saw what i thought was a stick that turned out to be a blow snake. Scared the crap out of me!! Really tired today, i played basketball for the first time yesterday and now im paying for it.

AM: just 5 before work into orderville, no bare foot today, the sprinklers were on and its like 42 there.

just 4 right before i came back to st. george

So . . . my first leg was #11, 3.4 which is the climb up into snow basin ski resort. This thing was pretty hard, but not as hard as i thought.  I felt good the whole time, thill the last mile that was down hill.  It destroyed my calves and legs. :( but i ran it as hard as i could and was just as fast as the BYU guy.  My next leg 7.6, i got out good pace right at 5:50, way under the predicted time, then my legs gave out, and i basically ran it kinda easy the rest of the way. I was pissed!!!  My last leg i went down the hill at about 5 flat pace and was feeling good till about mile 3, my legs were killing and i slipped and fell around a corner and pulled my leg, i got up and ran on it a bit and felt it was pretty bad, but i could make it.  At this point in time i had a choice, run really fast now and get a great time, but i wouldnt be able to run for probibly a week, or just chill and finish.  I chose the second and walked most of the hill then jogged into the exchange.  So i had a great time, not to well on the running part, but i did get closer with my team mates and that means a lot as the team captain.

Season total: 114.6

AM: I finally got to run with my team today! We did the grape vine trail, it felt so good to run out the pains and to tell stories with me team mates.

AM: Got to run with the team again today. We did the green springs loop.  Legs are still sore, but it feels so much better to run than it does to walk.

Well. . . . all i can say is that i did have a bad feeling about coming to camp.  We got to camp and the first activity was a COPE course through some huge pipes.  On one of the tasks we had to climb from the top one to the bottom one with out hitting the ground.  Long story short i was too heavy for the kid supporting my leg and i fell and landed just below my knee (thank goodness) and split it open clear down to the bone.  The cut is doing fine, but i do have a bruised bone which will take about a month to heal.  However there is good news to this, i can still run and not further injur the bone.  So now i just have to wait till the cut is far along enough to where it wont split open.

AM: Woke up this morning and bandaged up my knee, then headed out.  I did a 2 cool and headed for the hills. did 6X1mins with two revovery and then a two cool. Knee felt really good, till i stoped.  It burned for like an hour, but thats okay. :) ill deal with it. Its healing faster than i thought. 

AM: Just an easy 5 even though it didnt feel very easy.  Im really tired in the mornings, but ill get used to it again.

PM: Felt much better this afternoon than i did this morning.  Temps were 100! Thats hot for orderville.

AM: Got to sleep in a little bit more today. I dont have to be at work till 2. I ran at about 10 and it was already 90!  I did 6X 1min hills with equal recovery.  I was thinking about doing the 30's, but i was really tired.  My heart rate was 186, i was wasted. I dont want to injur something else while trying to get back into perfect shape.

PM:

AM: Got out at around 12, it was raining a little bit today. I just went towards glendale 4 and then back. The run today felt better than any day so far. I needed that mental help, im kinda struggling with my mental aspect of being here alone. Next week the snow canyon xc team is comming for a day. So i will finally get to run with some one.

AM: I drove home last night and didnt get to sleep till about 1:30, then i get up at 6:30 to get to practice and not every one shows up.  I was all excited to run with every one. BUT i did get to run with corey and tyson. That was fun. We just took it out into bloomington and then back through bloomington and home. I am wasted! first ten miler in two or three months.

AM: Woke up and ran over to the washington city park and did a mile of barefoot striders and then headed back home. Legs felt alright after yesterdays run.

Season Total: 173.85

AM: I got to run with my boys today.  We did 6X400 equal recovery and 8X200 equal recovery.  With a two mile warm. Not bad, me and kimz were the leaders and we had tyson hold on to us for the 400's. Every one else just a little behind.

PM: Drove back to orderville and tested out the new saucony's. Great feeling of the shoes, im excited to see how they hold up.

AM: got up around 6 and headed out to red cave to see how far it is for the snow canyon xc team tomorrow. What i totally didnt remember is that its up hill most the way and in deep sand! Not a very fun recovery run.

PM: just an easy 3 on the high way.

AM: Just an easy 3 down the high way.

PM: The snow canyon XC team came up to run to red cave with me.  We ran there in the deep sand and steep hills.  Then we hiked through the cave.  It was way fun! Its nice to run with some people once in a while

PM: I made a wrong choice and stayed up way too late last night and had to be at work at 8. So i didnt get a morning run in.  There will definatly be no more late nights.  I cant screw my team over like that and let every one and my self down. My afternoon run was hard, i was tired and wanted to sleep very badly.  Yet, i still got it done, and now i feel so much better inside. :)

AM: Just an easy 3 down the highway before work.  I put the insoles in the sauconys

PM: I got done with work and was planning on running with my cousin before she left, but she had already headed out. So i drove up to her then ran 4 up this massive hill and then back to the car and back home for a good old 10.  It was PAINFUL! And it still is! But heck, thats life, and i love it!

AM: After working on the pool i just ran around in the old red shoes becuause i forgot my shoes in orderville.

AM: Got up at six not feeling to well in the stomach area. But i got a acid reducer in and headed out the door. I did a two warm then hit the hill. The 6X 1 min were the hardest part. once i got to the 8X 30's i was having some fun! :) at the end i almost threw up, but kept it under control. Overall a great work out.

PM: just three on the higway. Temps around 95.

AM: Got to sleep in today till about 10. Feels good to have one or two of those days.  Temps were pretty warm around 95, so it was a little bit tougher than 6 in the morning when its 62 degreese.  But its good training for me when i get back to st. george. getting in a second run today is going to be a challange, but i will do my best.

PM: At work when it was slow, i would run around the campsite checking on every thing and got in 3 miles there.

AM: Got up around 9:30, and started my run at 10:30 ish. Temps were in the high 80's. Then i got right into the 6X400's

1: 1:10 Perfectly flat, felt good to get the legs going

2: 1:11 Flat, no problems

3: 1:16 about a 3% hill grade

4: 1:12 fatigue setting in

5: 1:11 i was relly impressed with this time, mostly up hill

6: 1:17 Steep hill onto the main highway

8X200's

1: :32 nice down hill, felt really cool to be going fast!

2: :33 flat, general fatigue

3: :33 flat

4: :34 starting to get pretty tired

5: :34 flat

6: :33 uphill, started thinking how bad i want me, as well as my team to take state this year, it helped me push hard!

7: :33 almost done feeling!!

8: :32 Kicked it into grams house

Overall i was pretty impressed with my self.  Not having any team mates to push me or anything. Times were great i wanted my 400's under 1:20's and my 200's under 35's.

PM: just out on the high way. Temps 97 degreese. I felt like crap! im tired. but i feel much better now that i got it done. :)

AM: woke up around 6, temps about 62. NICE!!! Just headed north on 89 4 miles and then fliped it.  It was really hard to get the pace going today. first two were 7:30, im usually 6:40's most the time.

PM: This is no lie. The temp out side read 100 degrese! smokin!!! But i managed not to die. I got the pace going faster this time, mostly just because i didnt want to stay in the heat. Weather 8 min pace or 6:20 its still hotter than a motha!!!

AM: got up around 5:50 and headed south on 89 to about the end of the golf course. Then i went back up into orderville and back for 10.  Pace around 7:44 pace. The last two were down in the 6:10's. i wanted to be done.

AM: woke up early and headed out onto the road. I really do enjoy these speed sesions. It keeps my mind focused on working hard and pushing it instead of long runs where im board all 10 dang miles.

6X400's

1: 1:15 Meh, getting the legs going.

2: 1:14 Better, flat.

3: 1:14 Excelent, 4% grade hill!

4: 1:11 Coming down the hill.

5: 1:08 Wow, this was a little up hill.

6: 1:15 I caughed up some bloody mucas stuff.  I have had a pretty bad cough since i did this work out last.

8X200's

1: 34 Alright, lungs are feeling like crap. I cant get a full breath in.

2: 32 Better, much, even though i still cant breath

3: 32 Solid

4: 33 Flat

5: 32 Keep rockin the 32's

6: 32

7: 33 up hill

8: 33 Kicked it into grams

Overall work out pretty solid. The 400's were maby a second slow, but not bad for not really being able to breath. I knew the times would suffer when i got about a quarter mile down the road and i was huffing and puffin. Ill chug some caugh medicine and get this cleared up.

PM: Waiting  for the clouds to come over. Maby ill get some rain! :)

AM:Just an easy 5 into orderville. Im a little bit sore,but not to bad. Next week is going to be hell.

PM: Just three down towards the junction. Temps were about 87 with like 90% humidity. It had just barley rained and then the sun came out right as i got outside. :(

AM: Last night i could not get to sleep.  My caugh was terrible. I finally got to sleep at about 12 but would keep waking up and having caughing fits.  Good thing i didnt have early work today, i work the night shift. So i got out around 11 and did a two warm then got through 3 of the 1 mins and was just wasted!! I could hardly pick up my feet. So i stoped joged around for a little to see if i could bring my 185 heart rate down, but i just couldnt. So i joged back home and rode the bike for 5X1 min on max. So im kinda down right now. But thats okay, there are bound to be some work outs that just dont work out. But if i keep trying ill reach my ultimate goal.

PM: We had a slow hour at work, so i ran around the camp site for about 20 min. Im feeling, okay, but not really sure yet. My lungs kinda suck right now.

Well, on thursday i went to go out and run, but felt like crap. Lack of sleep and my lungs were bugging me pretty bad. So i took the day off. On friday, i talked to the doctor and she said to take the rest of the week off to get the anti biotics going and then i should be good for next week.

AM: Got up at 6 and i was feeling great. Got out did a 2.5 warm up. I finally got the right pair of new sauconys and tested them out! I dove right in.

6X 400's

1: 1:15- Lungs hurt more than i though they would

2: 1:13- Finally got the legs going a bit.

3: 1:17- Up hill, lungs are burning

4: 1:10- Much better

5: 1:08- Heading down the little hill

6: 1:15- Up hill and lungs on fire.

8X200's

1: 33 Man my lungs hurt like a MOTHA!!!

2: 32 Getting into the 200 groove

3: 32

4: 31 Were getting down there

5: 32

6: 32 up hill

7: 32 up hill, lungs are bout ready to give out\

8: 28 Kicked the crap out of this one!!!

Nice work out, when i was running i thought my times were going to suffer because of the lungs, but not bad at all.

PM: 3 at work, nothing really to do so i ran up and down the rows, which are about .25 down and back.

AM: I got the late shift for work today so i got to sleep in an extra hour. I still wanted to get up early to beat the sun. Did a half mile on the bike then headed out side. After my two warm up, i started.

Mile 1- 5:34- I felt like i was going so slow, but im pretty proud of this one. Basically flat till the last 200 up hill.

Mile 2- 5:52 This one was a rough one, it starts kinda flat then shoots up hill at a 5% grade hill.

Mile 3- 5:26- Awesome time! I wasnt sure how well i was doing, i didnt dare look at my watch.

Mile 4- 5:32- Perfect!! I was really impressed with this one, it starts out with a little down hill shoot, then mostly up hill to the end!

Then a 2 cool. When i got home it was about time where my team mates at home were just getting started with the work out. Good luck Guys!!! STATE CHAMPS!!!

PM: Just three down the dead deer trail. Got its name when i wasnt really paying attention and i almost ran into a dead deer!!! Gross!!! smelt like some serious crap!

AM: easy 7 over to the town park, did some bare foot running, then headed back.

PM: Ran a few at work when it got slow

AM: Got a good nights rest and woke up around 6:45 this morning.  Got out did a half on the bike and 2 into town. Got started on my 4X2min. Did all of them feeling, okay. Got into the 6X1mins and i was flying till the last one. My lungs like stoped working. So i walked aound for a second still breathing way heavy, caughed. So i decided not to push the lungs any further. I want to actually finish the week.  On the last mile home i tempoed it, just for the heck of it. 5:35 pace.

PM: Its going to be hard to get 8 in today, but ill try my best. i know ill get at least 3.

AM: FINALLY!!! I got to run with my boys again!! ahh!! The run was amazing! We had so much fun. Basically we went from coral canyon all the way around quail and home. Fun run.

PM: Easy 3 in the heat

AM: 8X1000's today. I actually enjoyed the ones i did. We warmed up and then got started. The first one was around a 3:20, and the next one a 3:19, then i had some troubles with my lungs and i stoped. Tendon is killing too. But its not a big deal YET. So im babying it up today. No pm to rest the tendon.

AM: easy 4 out to tortise trail and back. Just easing the foot back to health. Its feeling much better than yesterday.  I just got done making my Home made planters sock. :) it works. And using winter crest on it like a mutha!! One more easy day tomorrow. then bring it back full.

AM: i feel like crap. leg kills like a motha!! But thats okay. im working on it

AM: Rode the bike to practice and did the work out with trevor and rode around some more, then came home. foot feeling okay. not good though.

PM: Club run tonight! we did the shnob kibe run, those hills on my bike were really fun. Foot is feeling great thanks to steves improvise to my shoes. im planning on running tomorrow

AM: Yes! I got to run today. We ran the new region course. Im so excited to go full out on it!

AM: Rode the bike with the boys. Paced trevor in his race then ran a two mile cool with them.