Failures require the time to be studied

PM: Headed out later in the day with trev and just ran out toward the feilds park. We ran to the bridge and then flipped it back. Great run, lungs started to burn half way through, but when we turned around the wind wasnt in my face any more, so it felt much better. 

AM: Headed out with coach, logan, steve, trev, and james on the trails in arizona. I dont know if they have a name for this run, but it could be the silo run. I dont know, its up to them. I had a great time! I had some stomach issues around mile 11 but just chilled it in the back and had fun talking to my self and looking at all the nice sage brush :p

WOO TOTALLY PRED BY LIKE 10 MILES THIS WEEK!

 ( Thank goodness its over . . . . for now. )  
 

AM: Ran over to the high school and around the neighborhood with my brother. 

AM: Warmed up and headed over for the first set of old man hills! :) Great work out, shins started hurting at 4, but i pushed as hard as i could and finished with my head held high!

PM: Park Way 8- Ran with the boys and ruth today out on the parkway. With the new pavement they put in, its dropped in the coolness scale! :(

PM: Tunnel 5.5 with the boys. I now know why coach hates this run, . . . it sucks. There is water all over and mud and its just a mess!!!

Did my first day of acceleration today. Im really looking forward to it. Should do some great things with my overall power and will power in a race. And as far as getting the times down, thats up to Dave Holts work outs and me.  

PM: Albino 8- Today we headed out on the albino run.  Felt pretty good. Legs are hammered from the tests last night, but it felt good to run on them. After we lifted and did mile of bare foot striders. 

AM: Molleys Nipple- Got up early and headed over with the team to do the nipple.  It was pretty cold, but once i got warmed up it felt good. We got on top of the nipple, licked it, and headed back to end a great run. :)

AM: Accleration3- We just did some short stuff on the tredmill, and our polyometrics. Nothing to big yet. 

PM: 4X 1000's today. 

1- 3:11- First one is always fun.

2- 3:11- Started getting into it, shin splints are starting to burn

3- 3:11- Shins are on fire, but not as bad as last week, finished strong.

4- 3:11- Finished strong with trev for a nice work out.

Cooled 4 out to starbucks and back. 

PM: Trail 8- Easy trial run with the boys, with barefoots and lifting

AM: 1 mile warm up, then jumping drils at accelration.

PM: High Way to Hell 12 (Dam Road)- Out on the dam road today with coach kimz and ryan.  Had just a fun run together, talking and just messing around. Good run. I can feel the speed comming >:) 

PM: Green Springs 6- Just and easy run with the boys in green springs. 

AM: Acceleration stuff, hill work outs.

PM: Trial 9-  9 Out on the trail. Good feeling in the legs, little tired but no other major problems

AM: Got up this morning and headed over to warm up for the mile. Had high hopes going into the race to do what ever was there, weather it be 5 min mile or 4. I was just going to run and enjoy the workout. So i ran the mile and did a lot better than i thought. 4:43, on an unfamilar track, early in the season, and 12 miles + speed the day before. Not bad in my mind. Then the 800 came and things just got better, i had a much better kick than in the mile and i pr ed with a 2:07. Over all good things comming from this meet.

AM: Went to acceleration this morning, did my warm up, then we started with plyometrics. After that we did some track work. i did 1 3 min at 6min pace, then 4 8% grades at little under 6 pace, then 30 sec 4:40 pace sprints/not really, just pick up kinda stuff. But it was actually making me feel like i was getting a work out this time.  

PM: Mish work out today. We did it at 5:55 pace and 6:25 pace. Felt way good to get the legs pumping again. Then we did a 400 sprint at the end with trev and i at about a 1:05. Then we lifted and did barefoots

AM: Plyometrics day today. We warmed up then put on suits that hooked us to the floor with elastic bands and did dot drills. This totally kicked my butt! im so sore! Definatly ice bathing today.

PM:Coreys House 8- This afternoon was a cool looking one. Dark ominous clouds out, but still vairly bright, kinda a cool feel to the run. We just headed out to coreys then back to the school. This time instead of going straight back to the school we jumped into sand burgs pond!! Mutha was that cold! ha but made the run that much better.
 

PM: RAIN RUN!!!! It was awesome we went out shnob kibe and totally tore it up in the mud and rain. Great run!!! Loads of fun.

 AM: Todays work out wasnt to bad, its the plyo metric jumps that get me. 

PM: Fire House trail 8- Ran with coach kimz ryan and corey today out in the desert since the sand is all compact down. Makes it really nice to run on. No complaints today. . . . 

AM: Woke up this morning and headed over to the trail. Met up with kimz and we warmed up for a while then we got started with the race. It was soooo much fun! We just ran at a decent pace around 6:10 and had a great time. Just talked about everything and enjoyed a great race. I didnt really start to hurt clear till we were about 2 miles from being done, thats when i started to hurt, but it was no big deal. :) Great race

AM: Work out today included 5 min warm then 3 min at 7 min pace, then 4X1 min at 5:30 pace, then some 30 seconders at 5 min pace. Plus plyo jumps. We went up in plyo jump weight, and its hard! But its all worth it!

PM:  Ryan Trail 8- Ran out on ryans trail today with ryan corey and trev. We just chilled and talked. It sucked! i was so tired from the half this last weekend! But its over now, and i feel much better. 

PM: 10X 400 old mans today!

1-1:14

2-1:14

3-1:13

4-1:12

5-1:11

6-1:14

7-1:13

8-1:14

9-1:13

10-1:09

Overall great work out. Nice times, i like the downward progression in the middle of the work out, and the consitency.

AM: PLYO METRICS today. Pretty hard, not to bad though

PM: 8 miles bare foot today and 2 warm/cool. Felt really nice to get out of the shoes and get my feet on the ground. 

PM: 8 coral canyon hill- Today we just headed out to the top of the coral canyon hill and back. Nothing to special :)

AM: Today we did just short stuff but at 4 min mile pace. And a 10 warm and cool :)

PM: 

Today we ran up on the road, basically to no where. Then on the way back we did mile progressions. our first was 6:15 and the next 3 were 5:45ish, the last one i was getting a little excited but we finished strong with a 5:30

AM: Woke up feeling like crap, but went to acceleration any ways. did the work out and felt amazing after. 

PM: Went to school and was feeling fine, then i started to feel sick again. . . . thought i could over power it this morning at acceleration. will get to sleep early tonight and ice my foot and legs. they are way sore.  

AM: Got over to the dome and watched a few races, then got checked into the mile. I warmed up with steve, robby, and some other kid just around the track for 15 min. then we got into the mile. I dont remember much, but i do remember falling a little back then catching up with the lead group and ended up some where middle pack. 4:35 official time though, so i was really excited from that! Then later in the day i did the 800, and got 2:04, legs were pretty hammered. im almost certain i can go sub 2 in the 8 on fresh legs and later in the year. Then we did a 4x800 and i ran a 2:10, whew! i was hammered by the end!!!

AM: Today we did 10 min warm and cool, then we did 3X 1 min at 5:50 pace, on 8% hill. and some other shorter stuff at 5 min pace.

PM: Parkway desert 8- Today was just a great day to go out for a run. The ground was moist and everything was good. My foot was hurting during the run, but not that bad. Then we barefooted it and called it a day.

PM: Michigan 9- Threshold work today. We did the quicker miles at 5:50 pace, and the slower sections 6:20 pace. Great work out! Lifting

PM: College grass loops10- Today we headed out to the college to run on the grass bare foot.  Wow. . . . i knew i was tired from lifting and everything yesterday, but wow! im hammered. Rough run, but i was easy pace and i had team mates with me to intertain me.

PM: trial to no where w/add on 6- Today we hit up the trail to no where. Im still pretty sore from lifting on tuesday. But thats okay, you just got to deal with it! :)

PM: Ryans run 7.5- Today we headed out on ryans trail. Nothing to special about the run. feeling a lot better than i did yesterday. :) Bare foots after

AM: Prospecter 15- Headed out from coaches house at 8 and ran out by church rock, and hooked onto prospecter trail. Just a great run, not to hard. Just enjoyed talking with my friends. :)

AM: Acceleration

PM: 3 Around the hood! 

AM: Pretty hard day at acceleration. Plyos are marked up to 210 percent of body weight! Its rough, and some long runs on the tred mill of death! Its so boaring. :)

PM:  First official day of track. Decent number of boys, very sad amount of girls. But thats why we start early so we can get more out! :) But any ways, we talked about some basics and then we headed out to do old man hills. :) we did 5X (2X200 1X400) I didnt get the garmin today so i didnt get my times. I just had a great work out, ran really strong at the first and was thinking i might burn out, but i just kept digging, hitting times all close to each other. Then of course the last ones were a bit faster. I think about a 1:11 on the last 400. Just a great work out, I brought my A game. ;)

Man week was looking fine! i was going to hit like 65 this week, but im glad i didnt. After the work out yesterday my stomach was hurting way bad. So i went to the doctors and did a blood test then sent me home. The called at like 12 and said i needed to come in the next day to do more tests. So i went in at 10 am and did the CT scan. I had to drink the nasty barium stuff, but it wasnt as bad as its hyped up to be. Then they said that i was too skinny to read how much swelling there was. So i did and ultrasound, which found fluid comming out of the appendix. So the preped me for surgery and i went in at about 10pm and got done and out of the hostpital at 11:30. :) Dosnt it just sound like a super fun day!!!! ;)

PM: Finally got to come back and run a bit. Im on track for a full 100 recovery! :)

PM: Just 3.5 around the track and a mile out with the boys. feels decent today

PM: Same as yesterday, im really tired for some reason today. i felt like i got pretty decent sleep. 

AM: Just out with coach and seirra with some fartlecks. Feel much better than last week

AM: 3 sets of 2X200 1X400. Feel really good on these! :) but after was pretty hard.

AM: Plyometrics at acceleration today.  We did box jumps and the plyo press.  On the plyo press i did 600 pounds 3X5 and boxes i did 4X14.

PM: Today we did 2 mile warm and then did 2X600 3X400 and 2x300. i didnt get to finish all the work out. :( But thats okay, i gotta listen to my body before the work out. 

AM: Today was a rough morning. I got up feeling way tired, but i bit the bullet and headed over to accleration.  I did 2 mile warm up and my plyo presses. then i did 4X 1:20 at 6 min pace on 8% grade! UGH!! It was pretty challenging! its hard to run on the tred mill because i cant see the finish, but its also benificial to not have the option to slow down! :)  The rest of the stuff wasnt bad, but still pretty hard. Then i finished with more plyo press. 

PM:  Green pole today and some bare foots!

AM: easy AC

PM: shoe run today with sandbergs dip! and after 2X200's at max!

PM: 2 mile today. Not a great time or feeling, but thats not to bad of a time for having the old appendix out. :)

AM: Mile today, decent time, i had a better feeling after this race. but not satisfied at all.

PM: 2X1200's with 2 mile warm, no cool.

AM: 3 

AM: Ran Really early in the morning.

PM: today was pretty rough day, 2 sets of, 2Xmile and 4X200. 1 min recover between each. Times were all under the required times.

1- 5:27

2- 5:28

3-5:28

4- 5:40

200's

1-30

2-30

3-30

4-29

5-31

6-32

7-32

8-29

Pretty screamin 200's :)

AM: AC

PM: Sunrise tire hill 6, legs were tired today, but the run felt nice. Bare foots and lifting afterward.

AM: 3 by my self. woke up late

PM: Shoe run 5, great feeling, feeling ready to race tomorrow.

AM: Easy AC

PM:  10X400's today. I did really well the first 5 then the last 5 were rough

AM: AC 3

PM: Shnob kibe 7 plus barefoots, kinda a rough run cause my legs felt like they were bruised in the inside. Im icing and ibuprofinin it. 

AM: AC 3

AM: AC 3

PM: Today me kimz and treb went out and did our 5X 2min 1min 30sec.  This work out felt soooo good! we were just flowing and having a great time while working out butts off.

AM: AC 3

PM:  3X1200's today, 2 mile warm up and cool.  Didnt feel very well on these. 

AM: AC 3

PM: mile mile 4x200 2 sets. i did much better on them this time than last time. Times were great and the feeling was good. :) 

AM: 3

PM: 5 sand bergs shoe pond run 

AM: 3 AC

PM: Great race! im really feeling like im getting back. More training and ill be down with the big boys. CONGRATS FOR TREV AND TYSON FOR STATE QUALIFYING 

AM: Out to bloomington hills and back with trevor! :)

AM: AC 3

PM: 6X800's today, times were all on and under. last one was 2:22. Nice good feeling 

AM: AC 3

PM: 10X400's + 2X200's.  Harder workout today. I didnt feel as smooth.  But i stuck the times and did really awesome. :) All of them 1:10 to 1:07

AM: AC 3

PM: dunno yet. but i wanted to blog it so i didnt have to later

AM: AC 3

PM: Shoe run with 2x200's at ACV pace

AM: AC 3

PM: 2 warm, then the mile. It felt a lot better than my miles earlier in this year. So yeah :)

AM: Had the 2 mile today, did okay in it. 10:04. then we did the medley and i ran the 800 in it and got 2:03. So that was a nice thing. :)

AM: AC 3

PM: 25 min tempo with extra warm up :) not a very good day for tempo. My shins hurt like a mutha!! The thing that bugs me is that i could do tempo for like 20 miles at 5:40 pace if my shins didnt slow me down. So if i can ever get those perfect ill be able to rip up tempos! 

AM: Easy AC 3, with 6 miles at the washington elementary relay for life. 

PM: Panther relays, i ran every race. 1200 in distance 100 hurdle relay 4x100 800 in medley 4X200 4X800 4X400. It was a full day, im gunna be sore!!! 

AM: Easy run in the rain at my house

PM: Today was 6x200's with a 5 min tempo. Pretty chill work out, but it hurt sooooo bad!!!! I hurt soooo bad from yesterday! So the 200's were painful!!!! 

AM: AC

PM: 5 Shoe run! 

AM: Easy AC

PM: Great 2 mile today! It was soooo much fun! i did quite well. Im really feeling like im comming back strong!

AM: Great mile, i gave it everything i could and did very well

AM: Ac 3

PM: 4X2 min hard 1 min off stuff. In the kanarraville 70 mph wind! it was horrible! but i still had fun just running hard! :) 

AM: AC 3

PM: 6 over foremaster. Legs are feeling really hammered. but should clear up tomorrow! :)

AM: AC 3

PM: Today we stoped in bever to run! :) right as we stopped and got out of the car, it started snowing!!! And it snowed the whole run till about a mile left.

PM: 4 around the hotel and stuff

AM: Today i had the mile and the 800.  My mile was not very good, but my 800 was pretty awesome. 

PM: Easy 4 to the pond.

PM: Region today! Great race, raced hard and did really well. :)

PM: 2 mile today, my buddy corey paced me for a solid time and im the region 9 2 mile champion! Woo! :) 800 also today, i did really well and hit a nice time of 2:01 :)

6 after lunch with trev

ran the 5k for dove and some extra miles

PM: 2X 400,300,200 with equal recovery and 2 warm and cool

PM: Easy 6 out in the trails.

Just an easy 4 with some 200's and 300's

Got up north today and just ran around the hotel and did hand offs and stuff. :)

AM: 1 mile today. Got out and ran great the first lap, was feeling good and my place was good. 2nd lap i dont remember but the pack just fell back. 3rd lap was really dumb, i tried to make a move on the outside and ended up making my self more tired and i didnt move up in a place. 4th was just regular, nothing spectacular.

Then i just cooled down with some easy miles and runs up to the mountain.

PM: Just an easy mile and a half with charity and her brother. Just something to break the legs back in.

PM: Just some easy miles out before the tight wad dance! :)

AM: Just and easy  1 around with the dog. :)

AM: Woke up here in Cali for our grad trip!!! :) I just love the feeling of the air here, its soo cool! Unfortunatly i didnt get to go out and run on the roads, i had to stay on the tredmill inside. But i still enjoyed running a bit further than i have been for my weeks off.  The last 5 min i threw in 6:15 pace to test the legs. then cooled down 5 more min. Just a nice little run.

AM: Got to the beach early this morning. Every one was sooooo grumpy and tired! i was just fine. I got some breakfast, played a little volley ball, then went out for a run along the water. It was sooooo much fun! i should have worn my frank shorters cause i chaffed so bad that i was bleeding a little bit.  And bleeding wounds and salt water dont go together very well. But i still had a blast out running along the beach.

AM: Just out and about around fossile ridge and around the neighborhoods there. Then 1 with the dog. :)

AM: Oh the joys of getting back into running..... not.... I hate this part. The first week or even two weeks is the most painful of them all.  And it dosnt help that i dont have a team to run with. :/ oh well, im just a truckin along at my own pace. But the funny thing is that my pace is "faster" than my goal marathon pace.  some miles ill hit 6:40's and stuff. and others 8 or 7 min pace. im all over the place. Just how it goes! :)

AM2: Ran down to charitys and ran a mile and a half with her and kaleigh, then ran back. :)

AM: 8 rollercoaster trial with my cuz karine! :) great run! Loads of fun! :) just chilled and talked. :)

AM: Woke up early and headed over to snow canyon to run with my cuz and uncle. Just went out in the trails and stuff. Then on the way back i did a 3 mile marathon section at sub goal pace. Really nice run.

AM: Ran a 3 warm up over to the elementary school to run with the old boys today.  We did a 5 out in middleton, just an out and back. Everything feels smooth and injury free.

AM: 8 out in the trails up on the dixie red hill with my cuz! :) just a nice run.  At the end we did a marathon type hill work out. the hill on turtle hill is pretty long and at a pretty decent grade. just picked it up a bit and got a good hill work out in.

AM2: Im goin to take my little bro over to the xc tuesday work shop and get a mile in my five fingers.

AM: Easy 7 with the boys today. Not to much to write about.

PM:  easy 6 down to the college with trevor. Stomach is killing me today.

AM: 5 mile tempo today with brandon. Sub 6 pace the whole way, a little to fast. But we just kinda went out and explored our limits and stuff. 2 cool .

AM: Easy parkway 8 with trevor and brandin and karine. :) nice pace. just a fun run!

AM: 3X sunrise tire hills. :) great feeling. all at 1 min over goal marathon pace. then i went and cooled down with charity a mile 3 miles.

AM: 8 out in green springs with the team. Legs felt okay, but i just felt drained from hills yesterday.

Had a little accident in the pool today. A friend of mine wasnt watching where she was going and landed right on my left quad, frogged it pretty good. I cant really bend it, and its bruised bad. ill see how the rest of the day goes.

AM: Just 2 with charity, leg was hurting the whole way, but not a terrible pain.

AM: 2  with charity again. Leg isnt hurting as much now. :)

AM: 2 with charity around the block

AM: 2 at the kids run. Leg is feeling much better. will start to go more mileage. :)

AM: Out on the grape vine trail with the team. Good run, legs felt fine, it was really really hott though, like 90-95 at 8 in the morning. :/

AM2: 2 miles with charity after practice

AM: Just 7 out and about by my self and 2 with charity. Nothing too big.

10 swim laps, 50 Meeters each

AM: 6X 1 min hills and 8X 30 Sec hills, and then 2 after with the puppies.

AM: 8 in hells hole with the boys. Great run, legs feeling pretty decent. :)

Bare foots after

AM: Mustang pass today. What a beautiful run! :) and way fun to get out with the boys and just enjoy a nice easy run.

AM: At about 7 trev and my self headed over to the green valley loop to run on that trail. So we finished that up in about 5 miles, then we weaved through neighbor hoods, up big dirt hills, on city streets and through tall weeds filled with rattle snakes to get back home. Wow, what a fun, tireing, scary, and cool run that was!

AM: Easy 3 over to practice.Then i did a couple with paul and the team. Then i just headed back home. :) nothing to bad today. :)

PM: Easy 3 with the boys and ashely! :)

AM: 4 around the hood and some with charity, then i did marathon progression hills. Basically a .5 mile long hill at marathon pace. Did a few of those.

AM: Easy miles around town and with the boys for a min, then i hit 3 miles all under 6:20 pace for a little tempo for the day.

AM: 6 easy by my self. Woke up a little late to get with the team.

AM: Headed out to do 9, but time didnt allow me to get that far. Im going to start tracking my sleep and what i eat, because i just feel like junk on these morning runs.

6.5hrs of sleep, Apple with my sinus infection pill and water.

AM: Headed out with my cousin and brandin just out to the turtle hill trail. Brandon sprang his ankel and turned back. Karinne and i went out a bit on no mans road and stuff. Then i did a 2 mile hill section on turtle road at marathon pace.

7 hrs of sleep, breakfast included milk, water, frosted flakes and my pills.

lunch included an alveros sasuage and egg burrito w/ketchup and milk.

late afternoon included 64 oz of water and Dr. Pepper.

AM: Got out around 6:15ish and just headed over to sunrise tire and went up and over foremaster. Then i went to 20450 and did 5 miles of barefoot running, then a mile back home. No stomach problems.  

Breakfast included milk, water, frosted flakes, and my last pill for my sinus infection. :) Woo!

lunch included 64 oz of root beer! and 64 oz of water, 2 ham sandwiches and some reeses candy.

late afternoon included more water and a cup cake.

Dinner was 2 grilled ham and cheese sandwhiches with some milk. TODAY MY ANTI-ACID PILLS RAN OUT.

PM: just an easy 4 messing around the hood, w/20min of swimming laps.

PM: Went out to hit up club run with a few of the boys. Only people who showed were corey and finchey. So corey and i had a great run just shooting the breeze about politics and the tour de france.

AM: Got out at about 6 to head out and do the south trail of castle rock w/karine and the snow canyon team. =)

AM: Woke up and headed over to glenndale for their little fun run. I did that, and then did a marathon paced tempo work out on the way back to orderville trying to catch blair who was put 2 miles in font of me to catch. Then cooled down with him.

AM: Trial to no where 6 by my self. Temps were warm this morning. Hopefully the storms that are comming will cool things down. First day of official marathon schedual that i compiled from different sources.

PM: Went out after work to the park to do some barefoot grass miles. REALLY HOT today!

AM: Went out at about 6 this morning and did 2X 1 mile repeats at 10 sec under marathon pace. It was nice to open up the speed a little bit. After i met my cousin to do mustang pass. Just a great running day today.   2 miles bike over to work.

AM: Last week i kinda had a little bit of a break down.  I just wasnt enjoying my running, so i didnt run.  But i got to thinking about all of my running history and all the things i love about running, and its inspired a new drive in me to keep up my training. Plus its a new month, lets get at least 200 miles in it!

Just headed out this morning for a 6 easy, its double day. Legs are feeling quite trashed right now from paddleing around in my new float tube up at kolob this weekend. (trust me, its harder than it sounds.)

PM: WOO! :) broke 100 miles in my 5 fingers! Today i headed out after work, did a mile over to the elementary and did about 2.5 on the grass, then ran home. Temps werent too bad today, mid to high 90's

AM: BW2 today. 4 sets of 2 hard 1 off 1 hard 30 off 30 hard 30 off.  Could not have asked for a better work out today, well, i guess i didnt enjoy dry heaving right in front of every body on the blv. that was a little embarrasing. But none the less i totally kicked this work outs butt! 2 mins at any where from 5:25 to 5:30, 1 mins any where from 5-5:15, and 30 secs from 3:30 to 4:15 pace. Great work out.

AM: Some times i feel weird puting my longer runs in the easy box. Some days they are good, some days quite bad. Today was a pretty bad one.  I was pretty hammered from the work out yesterday. But heck im not injured and im feeling fine about 3 hours after my run. :) Today i just did the st. George loop. Down the blv, left down bluff, and weaving around the neighborhoods till i got home.

AM: 3 to work and back this morning and afternoon

im just going to blog now so i dont have to do it tomorrow.

PM: Was going to hit up club run tonight, but i knew that i wouldnt when i remembered that charity was getting home today, and i wanted to go over and see how the trip was, so i headed out in the dead of heat. BLAH!!! :( i dont like it!

AM: Easy 6 with paul. I feel kinda bad, paul said he only wanted to go about 2-2.5 for the run, but we just got talking and stuff and he ended up going like 3.5-4 ihs. I cant remember exactly the milage. It was nice to run with some one, it makes the runs 10 times more fun with some one! :)

AM: Got out at about 11ish today with trevor. We went over to ashleys house ran 4 with her and then back home. Perfect temps today, not to hot. Great feeling on the run. =)

AM: Washington power 6 today. Nice cool temps made me want to do a work out today instead of an easy run. But my IT band it a little sore from last weeks work outs/mileage, so ill hit up a bunch of hills on wednesday after tomorrows 13.

PM: 2 over to the high school to watch my brother play some football for a lil bit, then 2 on the grass loops

AM: Hmmmmm, not sure what im going to call this one..... how about the black ridge run. Basically we started out by the temple, then ran all the way around the black ridge/air port, back to the temple. Just a fun run to be out with friends enjoying the sub 70 weather.

PM: Went out late at night and ran with charity, plus some on my own. Played some great volley ball today, i need to do plyos in the sand. Its 10 times harder!! >=)

PM: Im kinda digging these late night runs. They are quite fun, temps arent too bad, i feel like im going faster than i really am (good vibes in the head) and i get to run with some people, even if they are slower than my usual peps i have ran with. Any ways, i just headed out for 2 then hooked up with charity and kaleigh to do some milage with them.  Charity is really improving! She did about 2.5 to 3 without complaning. (except for the hills on the course) Kaleigh is just a "go doer" and will do anything that charity does. So im actually really impressed with both of them.

AM: Pauls run today, but no paul =( just out by my self hanging out enjoying the sub 70 temps. My nipples actually got scared when i first steped out the door. hahaha But just a nice run to freshen up the legs for the big 15+ tomorrow. Hopefully i can get a group to go out on the course with me.

AM: Headed out to the course with karine brandin and uncle blair. We set up our water spots along the course. I saw a few familiar faces out on the course, holt, ross, lindsey. We finally got up about 20 out and we just started going. I wanted the pace to be just a tad faster, but i didnt want to run all by my self the whole time. So the pace was about 8:30 for the first 5 or so miles, then it just slowly went faster. Then right about when it really starts going down hill, i left them and did a tempo section the rest of the way. 1. 6:06 2. 6:02 3.6:00 4.5:59 5.5:55 6. 6:05 7. 5:55, really impressed with how the legs felt after. They were tired, but i now know that i can handle a pace that fast! :) 

AM: i would have to rate this run one of the hardest this season. I was sooooo hammered from saturdays run. But surprisingly enough, i finished feeling better than i started. :) So thats good, i hope it keeps healing throughout the day! =)

PM: Just out around pannorama and around. Its funny feeling the difference from good shoes, to shoes that are totally gone. hahah my kay 15's are way gone!

PM: Just out after work tooling around the neighborhood. I need to start teaching my body to run with water. Got to remember that. Or ill die in the marathon

AM: Another big work out today. =/ sadly enough, it hurt really really bad. My legs arent used to doing 20 and then hitting a work out within the next few days. But im glad i did it. Cause im a quick learner when it comes to recovery. So next time will be 10 times better. But any ways, first 3 were sub 2:30's next 2 were more up hill, and fatigued so i would say judging by my pace, about low 2:40's to 2:50 ish. Not bad of a work out. Im glad i got it in the books.

Man i just did not have a good nights rest last night. I went to bed when i should, but i was just restless. Tons of stuff on my mind. So i got up to run and got out to about the street, and thought my legs were going to die. So i swam and called it a day. Runs are harder when you dont have great friends and an awesome coach to share them with. :( i really miss my team.

AM: 15 out to hurricane from tysons house with all my xc buddies. Just a really chill run. Legs felt okay. but not the best ya know. I got some new motivation to really kick it into high gear with my running. so 2:40 here i come.

fighting off some planter pain, so i cut it short this afternoon to make sure i stay 100% injury free. :)

AM: Headed out with Karine from the temple at about 6 this morning. Temps were amazing, just below 70 degreese maby even lower! :) I dont mind the 110 days, just as long as i get a nice cool morning. So, we went out down to 700 and then out onto river road. Then we just kept goin past desert hills, and the secret trail to the trails for the painters course, then over the freeway and up that road back to the temple. Just a nice run, pain over all was moderate. My legs are getting better at dealing with long weekend runs and then getting right back into the next weeks milage.

AM: Went on a really cool run with karine again today. I met her over at her house, and we ran underneath a bridge and then onto the entrada golf course. It was just a way cool run! I wish i didnt have a water bottle to carry with me or i would have taken off the shoe and ran on the grass with my shoes in my hands. But none the less, still a pretty sweet run. I saw probably 100 bunnies! :)

PM: Out with charity for a couple miles, and a couple there and back. Temps were still rather warm for about 10 at night.

AM: 2XAC loops with the team and coach. Then some add on miles on the way back home.

AM: Got out around 6 this morning and warmed up for about 3 miles out on the washington feilds loop. Then did 3 miles at marathon pace. Iwas going to do about 6 at pace, but i kinda knew that wasnt going to happen. Especially after this week of higher milage and some fatigue from it. But all in all, a solid work out.

AM/PM: Got a few miles up in cedar after the xc meet while my family was eating. Then i got home and ran ten down into bloomington hills. I think im going to do that run again. It was really fun. but this time ill run up the hill. For some reason i cant remember the name.:)

AM: Went out around 6:30 and just had a super chill run. Ran out into the desert tortise trails and just totally chilled. nice pace of like 9 min mile to about a max of 7:30. Just relaxed, enjoyed the cool temps.

AM: Woke up this morning not feeling to well. Got up to go run and decided its best that i shouldnt. Espically with crunch time comming up for the marathon. This dosnt mean i wont run today, because temps have been so nice i can go out at about 8 or 9 and not have to take water with me to survive. So im rather excited to run tonight. Ive got a good work out planned.

PM: Mutha Flippin Rhinosorusus! I dont even know how to spell it. But you get the point. Im in quite a large amount of pain that is totally new to me. Throughout my xc and track career in high school i havent experienced this much quad fatigue. I dont know how to take care of it. Ehh, who cares, i guess that just means my quads are getting big and sexy! :)

AM: So as i was contemplating on how i could fix my quads last night i came up with a brilliant idea. LETS RUN WEB HILL TOMORROW! So thats what i did, and it was fun. And totally cured me of my sore quads oddly enough. :) They dont hurt right now. And if i get an easy afternoon run in to clear all the crap out of my legs, then i should be feeling just peachy for a weekend of pure awesome mountain running. :)

PM: Charitys 4, then sand plyos! Yes, this was volleyball, and yes, i jump a lot in volley ball. So it counts as plyos!!! =)

AM: Backing it off a bit. I can feel some fatigue setting in. Plus if i want to get a really long week next week i need a little more rest.

AM: Got up, had a wonderful breakfast, and then headed out on the mountain with b wig and karinee. We just messed around on the trails. There is not really a name for the trails, except for, really really dusty, yet awesome trails. So i had lots of fun! :)

AM: We headed down off the mountain to parawan. And i could already tell this was going to be a tough race weather there was compettition or not. I was sore from sleeping on the ground and not getting very much sleep. But i was still optemistic about the race. We got down and started the race. I led the race by 200 meeters for about a mile and a half, then my lack of vo2 work outs kicked in and i got passed by kyle winward, some other kid, and danny stevensen. I tryed hard to work with them but i really had no LUNGS to stick with them. So i ran as hard as i could, finished and felt really dumb. I was really disapointed with the over feel of the race as well as the place. But i got to talking to the parawan coach and he just assured me that im not in 5k shape. Im in marathon shape. So that made me feel beter and i went away with a great attitude and an awesome memory.

PM: Charitys run extended. Shins are feeling much better now. Will resume training as normal. :)

PM: 5 charitys, loop. nothing to special.

AM: Roller coaster extended today. Got out and feeling great for about 90% of the run, then almost home my stomach just started hurting bad! I had to stop for a few min to get it under control. Then i just booked it home before i crapped my pants. Still as im writing this, i feel lik crap. Maby i should try eating a little something before i head out every morning.

PM: 3 with charity tonight. Nothing to big. I did something sort of like a test on charity. Its almost exactly a mile from my house to 2450 E. park and on the way there i took the pace to 7 min mile pace. She ran the whole way with out complaining, and was able to talk while doing it. Im actually kinda curious to see what she could do during track. :) 

AM: Got over to the temple to meet karinee this morning. We just headed out into bloomington hills for an out an back run. :) just a nice morning run. Stomach is still hurting, but i got to give the medicine a few days to get working. And ill cut down on sugars. Just 1 12 oz can of pop a day instead of 64 oz a day.

AM: Hard time getting up this morning. I really just wasnt looking forward to running at all. But i got out none the less, thank goodness, and did just an 8 with 2 at sub marathon pace. 5:45 ave, 5:50 ave.

PM: Charitys loop 2, just an easy pace, nice conversation on how much we love each other! hahahahahahahahahahaha...........seriously though, its the best. ;)

AM: Middleton trail extended. Just out on the trails this morning. took the i pod out with me to just chill and listen to some good music. Trail has been worked on since i last came out, knida a bummer, but i guess that its better than having your foot sink in sand every step. Last 2 miles hit at a little over marathon pace, just for fun. :)

PM: Chairitys loop. Tonight we ran with her family. So it was a pretty chill pace. ;)

AM: Got up early to run with coach holt. We did the quail lake loop and just had fun running in the dark. I got done and saw i only had just a little bit more to go to make it 20. so i just finished it off with the dog when i got home. I scared the crap out of her when i got her out of her box. :)

AM: Got up at about 5:30 and did 7 in a pair of shoes that i dont usually run in, the triuph 6. Then i went over to sugar house and did 3 with the girls and explained some pointers to them. :)

AM: Were winding down to the last of the good work outs before the big day. Today was 3X 2H 1off 1H 30off 30H 30off. Then after that, a 2 min recovery, then just a mile at sub marathon pace. I got a pair of the nike free's and i really like them. They feel like they are just going to be a good, low milage, fast shoe. Im planning on using them for the marathon. :)

AM: Not really feeling like going any further today. So i just chilled around the neighborhood with the dogs. Me and roxie, my little min pin, were comming around a corner and just behind us a huge dog started chasing us, but we were too fast and out ran it!! :)

AM: Easy ac with the boys, ice bath after. I think this is what im going to do every morning till the marathon. :)

PM: Easy charitys loop. :)

AM: AC with the boys again.

AM: Went over to trevs house to get him. and he wasnt awake. So i called 12 times, and still, no trevor. So i just went around the hood, a little bit of charitys loop and just messed around, having fun feeling the freshness of my legs for once in my life!!

Alright, i got it totally planned out exactly per mile and every thing!

1 6:19

2 6:12

3 5:57

4 5:50

5 6:04

6 6:04

7 6:04

8 6:48

9 6:30

10 6:19

11 6:34

12 6:15

13 6:04

14 5:57

15 5:46

16 5:57

17 5:57

18 5:57

19 6:15

20 5:57

21 5:43

22 5:57

23 6:01

24 6:01

25 6:04

26 6:04

Then the last little bit is all i got left.... which wont be much :)

AM: Easy AC with the boys. Ice bath was pretty cold this morning. Really helped my hips and butt out.

2:52.42

AM: Wow! What an awesome experiance this was. I am so excited that i actually reached my "goal". Yeah i put my goal at 2:40. but that was just a gamble, yeah it would have been awesome, but who cares!! I was excited to get under 2:55!! :) And not only did i do that, i won both the silver shoe award, and my age division! :) Basically the whole 19 miles were really quite fun! :) i was having sooo much fun just feeling awesome, well, as awesome as running 19 miles at 6:10 pace gets. The last few miles had nothing left in the legs. And thats okay, i know exactly what areas of my training that will get me to be able to handel those last few miles better! So as soon as i get back from my mission, its training time! :) ill write my splits down later.:)

PM: Pretty much what ive been doin all this week is heading over to golds to sit in the sauna and stretch. But today, i felt like im much better, so i did a total upper body work out.  Then sat in the sauna and talked with some runners in there.

well i think ill get back to some easy miles this week. Ive been doing some lifting to build up my strength, cause dang, im pretty weak. My little brother is stronger than me when it comes to bench and useless stuff like that. haha

PM: Went to the gym to get some weights and sauna in. Warmed up a mile and cooled down a mile. Just nice easy pace. =)

just out for fun to slowly get back into things. =)

PM: just out for an easy run by my self again. Slowly bringing it back

PM: easy 3 same loop as yesterday, just shortened. =)

AM: 4 over to the college before volleyball. Then did some plyos up the stairs.

AM: 3 easy over to my volleyball class. =) just enjoying life.

ehhhhh........ im board of running by my self. :/ i want friends

PM: haha got out to the school to run with the boys and i find out that they are doing a time trial. So i thought eh what the heck. might as well race. So i did,...... and it sucked. but was quite fun also. i barely beat kaylee boyer, haha so that is about how bad it was. but i did have fun being with the team 1 last time before i leave.