C Mantz Running

       Easy run with my sister and dad.  I won't try any hard workouts until thursday or friday.  8:20 pace today. My dad made sure I spat a few times in order to make sure my mouth didn't start bleeding, and it looked normal, so I'm pretty happy about that.  My legs felt amazing, and I wanted to keep going, but I don't want to over do it. 

    Just another easy day.  I'm planning on having a good workout friday and saturday.  The run was freezing.  My hands felt terribly cold from mile 1.5 until the end of the run.  When I came back I checked the temperature.  Only 6 degrees.  Maybe I'll run on a treadmill one of these days if it's cold like today.

    5 maybe.  Not sure about the distance.  Went with Tyler, Kyler, and Tyson.  It was really cold.  It was around 4 degrees.  Tomorrow I might start with my speed work as in more tempo runs. 

     4 easy with Kyler in the gym.  13 times around for one mile, my favorite.  2 hard at 5:27 pace with an incline that kept changing on a treadmill. After that 1 mile at 6 min.(in the gym) pace, then I saw Ethan and ran 2 and a bit in the gym with him until a soccer team of little girls took over half the gym so we couldn't finish our last mile.  Then we went to the dreaded treadmills again and I did a progression mile of just getting faster and faster until I finished the last quarter mile or so at a 5 min. mile pace( but it was on a treadmill so I wouldn't count it as really 5 min.) 

      I was planning on going on a hard 5 miles today, but I did more miles than I thought I would yesterday and I was sore.  I decided to time it and go for 29 minutes.  It was warmer outside than it'd be in the last few days, so I thought it'd be a good run.  It wasn't that much.  My stomache wasn't feeling that great also, but I thought I could've ran faster.  I ran it in 29:30, just 30 sec. slower than I wanted.  Next week is the first indoor meet and I'm pretty excited now. 

     Did a half mile on the 13 lap "track".  Then 3 miles of tempo in 16:19.  It was hard to run on a track so small for a speed day, but it was great just to be warm and not have to wear so much when running.  After did a mile and a half going the other way.  Then I went and decided to do a mile in 6 min. to just keep a good pace.  I looked at my timer 8/13 through and saw I was going slow My next 5 laps were my hardest and fastest laps, and I bearly broke 6 minutes.  After I did one more mile of easy, then I did a mile on the treadmill, just to keep running straight, in the 5:40s with a quarter mile cool down.  Only one other hard day this week, then the meet on Saturday. 

    6-easy.  Some with Calvin.  We ran a mile on the track, even though it had 6 inches or so of snow on it and we never actually hit hard track.  Tomorrow is the last "workout" before the meet on Saturday.  Even though it's a small meet, I'm still excited. 

     5 at easy pace with Kyler and Calvin.  I was going to have a tempo run today, but I hurt my knee yesterday at the start of the run and I thought it would go away.  It didn't, so I'm going easy until it feels good to run on. 

   Hey, it's an early spring, the temperature is all the way up to 31 today!  I didn't need gloves or a hat for the first time in a long while. 

    7..?  I went on a run with Kyler, Tyson and Calvin today.  We went pretty easy except for a half mile tempo into the wind.  It snowed a bit during our run, and it got really windy.  My knee didn't hurt too much, only near the end, but it didn't hurt afterward, so I think I'll be able to do well on Saturday. 

    I went and ran at about a 7:30 pace for 2.5 miles.  I was going to go a bit farther, but I had a check up of where my wisdom teeth were once were. 

    First race of the year.  I'll wanted to start it off a lot faster than last year, but I had a few mistakes.  The mile took forever to start, but after warming up I felt great, and saw there was a good field, so I was definately excited for this race.

   Mile-4:36(?) 4th place.  I saw Ricky Faur, and I knew he would be the leader for this race.  He's ran a 4:13 I think in the mile last year as a sophmore.  Anyway, we started and I got boxed in really bad, but I saw Jerrel on my right side and he was weaving inbetween tons of people.  I just followed him.  After that the race seemed to go well.  I slowly passed people and was in 2nd with 2 laps to go.  This is where I made my mistake.  There wasn't 2 laps to go, there was only one.  I got passed by Jerrel and Jadyn Asay, but thought I would pass them on the last lap, and just keep them in distance for right now.  Well, they were sprinting, there was only 150m left when they passed me.  I then got in the last straightaway, and another guy passed me.  This was when I realized my mistake.  I quickly passed him with my 40m sprint finish (I usually have atleast a 200m one.) 

   2 mile-9:52 2nd place.  My legs were a bit sore, but I felt alright.  I led the race for the first 14 and a half laps, just running, then Jerrel passed me, and I just stuck on him trying to pass him.  He ended up beating me by .23 seconds, but I alright with it.  My splits were not where I wanted them to be.  I really slowed down the last mile, more than usual. 

  PM- 4 miles with my dad at easy pace.  Hopefully these mile will put me in a better spot at state.

    11 after school.  I did 1.25 on a treadmill at a decent pace with a 2% incline, but I wasn't feeling that great, so I went in a gym and ran there. Some were with Ethan because he was there too.  I did one, then timed the next 2 at a 6 min. mile pace.  It just wasn't working out on that indoor "track".  I did a four more after that at about 6:30 pace, and then one easy.  After I went and did a fast one with 1.5-2% incline on a treadmill at 5:17, then after .75 miles easy to get to 11.

    I didn't know what to expect for a run today, but I decided to time it and determine the distance in my first few miles.  I did a 5 mile tempo, but due to the cold, snow, and the ice on the road, it wasn't as fast as usual.  Splits: 5:30, 6:03, 6:06, 5:40, 6:00.  After I came inside my house and warmed up for a few minutes before going another 3 miles.  When I left it was 4 degrees, when I got back it was 7.  I can't wait for spring/summer.

     5 mile tempo at 50 sec. faster than yesterday.  The temperature was in the low 20s today, and the roads were clear except for about a half mile of the run.  These were the best conditions I've ran in this year.  After I did 3 miles easy. 

   Splits: 5:11, 5:55, 11:20(for two), 5: 57.  Overall time: 28:24.  It's a weird thought that in a few days I'm putting more milage in than in a full week of last year at this time.

     6.  They were supposed to be easy, but I put a little push in them for the first 4 and a half miles, and then my calves started to hurt a bit more than I thought they should for that pace, so I slowed down. 

     3 indoors.  2 on an indoor track, one on a treadmill.  I wasn't feeling that great either.  Tomorrow is the Weber meet. 

    I woke up early and we drove for about an hour to get to the meet.  I did a few warm ups, because I didn't know when the race was going to start, above a gym on another "track."  I didn't really have any big goals in this race, except to get better then last week.

   3200-We started out, and my start was horrid, but it was the two mile, so it didn't matter much.  I caught up to the front by the time we went around it once.  I led for the next 10 or so laps.  Our first mile was 4:45, just like last week.  All my splits up to here were pretty even, mostly 35s, and some 36s.  After the mile mark, I started to slow though.  Jordon Cross passed me and led for the rest of the race.  On one of the turns someone wouldn't let me lap them and Jordon caught a bigger lead on me.  After that I just didn't want anyone else to pass me.  Most people had me at a 9:31 or :32, but the official time had me at 9:33.

  1600-4:37, 3rd place.  After a bunch of running for warming up and waiting, the race finally started I had the second fastest time coming into it, but my main goal was just to go faster than last week.  I knew that I could atleast do that with this field.  We started, and I got a great start.  I just stuck myself right behind Ricky Faure and Jordon Cross, because I thought Ricky Faure would run fast (he ran in the 4:20s last week indoors, but this track was a bit better, so I thought it would be faster.)  Our first 200m was 34/35.  Slower than it should've been.  We came across the 800m mark at 2:20.  That's my 2 mile pace.  I tried to make a move there and push the pace, but so did Jordan.  He told me I could go, so I did, and I ran in the lead for a lap after that.  After Jordan and Ricky passed me and I just was lazy and didn't think anyone would pass me, so I just kept the pace I had at the first.  Jordan won it, and Ricky took 2nd.  Jordan ran a 2:08/:09 last 800, while I ran a 2:17.  I ran negative splits for the first time ever for me, but I'm disappointed how this race turned out.  I don't have another one for a few weeks, so I'll have something to build on. Afterward I did a long cool down with Chuk.

   Later PM-Ran 2 miles around my uncles neighborhood to put in a few more miles.

     I went for a 5 mile tempo later in the day, because the temperature was negative until about 12.  5 miles in 28:08.  I feel like last week I was just sick, and with the roads bad, that explains my slower than regular times for the 5 mile tempo.  During the tempo it was really hard to breathe, but after a while I felt alright.  After I went 3 mile cool down, then 3 miles inside at the rec. center with my dad and sister. 

     I wasn't feeling the best today, so I decided I would go easy instead of tempo.  After a while during the run I felt better, and hit two miles at sub-6 min. mile pace, but they were both downhill, and I felt like I was pushing it more.

      I wasn't sure on what type of run to do today, because I skipped yesterday's workout and went easy, and today was supposed to be easy.  I decided on a 5 mile tempo run.  It was a bit warmer today, but I still froze.  It was 15 degrees when I left, and 9 when I got back.  I felt alright during the run.  It hurt, but I was pushing it.  Splits: 4:59(downhill), 5:47(uphill), 5:29(uphill, then downhill.), 5:26(downhill), 5:45(uphill).  After I was going to do 3 miles cool down, but during the 1st mile my hands froze worse than usual and I turned back early, making it only 2.25.

   6 easy.  During the first 3(it was a there and back run up the canyon) I felt great.  Then once I hit the turn around point, things all turned around.  My stomache started acting up, and for the next three miles I was looking for a bathroom that was open.  Sadly none of the park or golf course bathrooms are open in the winter.  Then during my last mile, I stepped in a puddle, and the skin around my foot later started rubbing off, and every step after that hurt.  Great weather though, up to 30.

    The biggest obstacle in this run was getting myself out there and running.  I felt good, except the button of my left foot has been hurting for a few days, and today during the first few miles it hurt worse than ever, but later it felt better.  The weather was good though, it rained and it got up to 36 degrees today.  That's the highest it's been this year.  I'm hoping for an early spring!!

     I decided I needed to do a workout that focused on pacing/speed work.  I ran to Sky View's track and did some 400 repeats at 3200 pace with 50 seconds of rest between them.  I did these 8 times, to make it like a 3200.  During my first one I realized not all the track in lane one was clear.  On the back stretch it was pretty icy and I was slipping in a lot of places.  My first one was a 72(slower than I wanted) and then the rest were 70s or 71s.  After my legs felt terrible, and I did a easy lap before I ran home.  For some reason I just didn't have any energy on the way home and running felt like a chore.  Atleast I got a good workout in. 

      I didn't have any work out in mind, but I just started running on the treadmill, and kept pushing myself for the first 3 miles, while Tyson did repeats on the one next to me.  My first mile was in the 5:20s, then the second was in the 5:10s, and the third was around 5:03, but the overall time was 15:40.  I'm not sure if treadmills really are 100% right with how fast they move, or if it was just easier to run on it, or if I really was pushing it.  After I did 3 miles with Tyson in the gym, then 2 miles again on a treadmill(5:17 pace) then 2 miles in the gym, then a mile on the treadmill with a half mile at 5:25 pace.  I felt really good though. 

    I did a mile on a treadmill while I waited for Kyler.  It was about a 5:45, but again, it was on a treadmill so I don't know if I can count it.  After I found Kyler running laps in the gym.  We put one warm up mile in, then 2 miles at a pretty good pace.  He said they were around 5:40s or so.  After I ran with him (easy this time) until I was at 7 miles, then I finished the last one on my own.  I felt really good. 

      I talked to coach before my workout and got some track workouts I'll do these next two weeks before Simplot.  Then I went on a treadmill and did a 2.5 tempo run at an average of 5:13 pace with the last mile being 5:04.  I feel great that I'm doing these workouts and not hurting a ton, but it must be that the treadmill isn't the same.  I did have a incline 1.5-2% for the whole time, but there is still something wrong with it.  After I did 1.5 miles easy with Ethan on the indoor "track" then 1.5 on the treadmill at 5:10 pace, then 1.5 on the "track" then 1 last mile on a treadmill at 5:00 min. mile pace for a half mile then an easy last half mile.

      4 tempo on a treadmill at 5:24 Average pace.  Then a mile on the indoor track, then an easy one on the treadmill.  During the treadmill workouts I kept alternating 2-2.5% incline, .5 higher than usual.  1 week from Saturday until I race again, and 2 weeks from today until Simplot starts. 

     I did 8 miles in the best weather we've had here for a long time.  It was sunny, clear skies, and it was almost up to 40 degrees.  That's 30 more than regular this year!  My run went great, other than stepping in all the cold puddles from the melted snow (it seems we lost a whole foot today!) and being sore from all the treadmill workouts. 

     I went easy, but just felt tired and sore.  Not a very good run, but atleast it's over with.

      I met up with Tyson, Calvin, and Kyler to run today.  Tyson checked the track, and it still had a bunch of snow on it, so we didn't run there.  Calvin suggested hill repeats, so that's what we did.  We did 2 on beauty (which were really slow for me), then Kyler and I did 2 on beast, and that's when I really started dying, Kyler almost beat me on both of them, then we did 3 on beauty, but I wasn't able to keep up on one of them.  Then Kyler and I went up the canyon and did sunnyside backwards, and I did a repeat on the hill up to sunnyside, then on the way back Kyler sped up a ton and we just flew down sunnyside.  I was just starting to feel better, but then we sped up and I felt worse.  After I took about a 30 min. break, and then tried to do 2.5 miles easy, but that's all I could do. Easy.

    I decided to do some tempo today.  It felt great outside, so I stuck with one layer.  It was sunny around 34 degrees.  Splits: 5:04(downhill), 5:49(uphill), 5:25(uphill then downhill.  I really pushed it this mile and tried to go really fast), 5:33 (downhill.  It's the second mile just backwards.  I was hoping for this mile to be faster, but my stomache started acting up a bit), 5:51 (Uphill. My stomache was a bit worse this mile.  I'm really happy with how I still ran it at a good pace though.)  3 miles easy afterward. 

     I didn't know what to do for a run today, so after a while I decided to do 8 miles.  Not such a great idea.  My body needs a break or some easy days, and I really felt that during the last few miles.  My first 4 or 5 must have been at a good speed though, not as fast as tempo, but still at a good pace.  Now to get ready for the meet on Friday. 

    2 easy for the meet tomorrow.  I'm still a bit sore from the last few days though, so I don't know how I'll do tomorrow.  Hopefully sub 9:30 in the two mile though, and sub 4:30 in the mile. 

     1600-4:25 2nd place.  3200-9:30 2nd place

     I went to this meet just hoping to drop my time into the 9:25s in the 3200, and to just run the 1600 and hope to go sub-4:30, but the 1600 wasn't as important to me as the 3200.  I did a good warm up with Rory and Conner from Herriman, and then went to the bull pen for the 1600.  I didn't know what strategy to have at all, and I just wanted to get a good time, while going out at a good pace.  No kicker's race. 

   1600: The guy said, "to your marks" and some other guy was blowing a whistle repeatidly, so I stood back up, but then they shot the gun.  Absolutely my worst start ever.  Then they shot the gun again because there was still a runner from the other race running, so they had to restart our race.  We got back to the line, and the gun went off, and everyone went out pretty fast.  I was in the back by a ways, but still just tried to hang on.  On the back stretch I passed a bunch of people, but didn't pass the lead pack.  Once we hit the 400 mark I heard someone yell out 70, even though the leaders really ran a 61 (I ran around a 64-65), and I thought that this pain for a 70 second 400 wasn't worth it.  We kept going, and I kept hearing 70s for some reason, but I somehow slowly moved up to 2nd place at a little before the start of the last lap.  Isaac Faux was ahead of me and I tried to catch him and with half a lap to go I was trying to pass him, but I couldn't, and this is where I got beat.  I kept pushing it, but I didn't think I could get him that last 200, and tried to make sure that no one would pass me.  I was really happy with my time and place, and pretty surprised.  After I tried to relax to get ready for the 3200 which was 2 or 3 hours later.  I got a shirt for taking 2nd.

    3200: I went out into this race cocky.  It's amazing how big my head can get in just 2 hours.  I didn't see anyone who I thought could beat me in the 3200.  The Davis guys only had a few people running, and some of them were injured, and I didn't think Ricky Faure was that fast in the 3200, so I thought I would win it.  I was wrong.  We started out, and I led the whole race until the last half lap.  I ran my first 400 at where I wanted it 67, but then I slowed down to 72s and 73s for the rest of the race except for the last lap.  I came across the mile at 4:45.  I could hear Ricky breathing in back of my, and I knew he was there the whole time because how loud his coaches were screaming.  Anyway, nothing exciting really happened, he passed me with his great kick with half a lap to go and mentally I just fell apart.  I wanted to take first and atleast breat 9:30, but it just wasn't in me.  Maybe I was too worn out from the mile, or didn't have anyone to help me push the pace.  I got another shirt for taking second, (first place got shorts) but I was just disappointed in myself.  After they announced that the athlete of the meet for the boys went to the winner of the 3200m, and so Ricky also got a nice Nike jacket.  Next time I'll get him though. 

After it I did a cool down. 

    I went really easy today.  My calves were really sore.  I was planning on going 8, but my legs felt really tight and tired, so I decided I'd better turn around early.

     6 with Kyler. 5 inside, then 1 in the cold.  We did a mile warm up then 800m repeats at his 3200m pace.  My calves were still sore, so I didn't want to push it too bad with the simplot prelims on Thursday, and the finals Saturday. 

    5 with Kyler in the gym.  Around a 7 min. mile pace. 

    3 easy indoors, a bit with Kyler and Ethan. Simplot's tomorrow.  I dread the long drive, but am excited for the race. 

     I got a ride with some of the other XC/distance track guys, and we got there about an hour before my race started.  I did a mile on the track, then a mile of warm up after that but before my race.  I was planning on just drafting on Elijah for the whole race, and then passing him at the end.  It happened just the opposite.  I was also planning on hitting a slower time, but I saw the first heat, and Jerrell kept a fast pace, finishing at a 9:23, with Ben right behind him, and a few guys strung out around them.  I knew I was going to have to go faster than a 9:40 like I planned. 

    Race: I went out right behind Elijah, and just stayed on his tail until the waterfall came around, and was cut off by a ton of people.  I passed all these kids after 1 lap, and then passed Elijah at around the second or third lap.  I led, hitting some fast splits, and still feeling great.  I came at the 800 at 2:18, and the mile at 4:38.  I slowed a bit, but kept a good pace.  With only 300m to go, Elijah passed me, and I just slowed down.  My excuse was already thought up before the race.  I was saving it for the finals.  He sprinted those last few laps, while I actually slowed.  My stomach started hurting the last part of the last lap.  Kinda weird, but it was at a good time. 

   After the race I did a cool down alone, then after Kyler's and Nick's race(they both PR'd) I cooled down with them and Zan (who also PR'd.).  Now to get ready for the finals. 

     2 easy.  Getting ready for tomorrow.  Hopefully a new PR.  Or a win.  I could live with either one any day of the week. 

     I got to the race, and I was way nervous.  I didn't know if I was ready for the meet.  I did a warm up with Jadyn Asay, and then another one by myself before the race.  I really wanted to PR, but I wasn't feeling as good as Thursday. 

    Race: We went out fast, and some guy who I don't konw led the first and second, and possibly the third before I passed him.  I led a bit, and just tried to keep a good pace.  I felt like I could PR.  I hit the 800m at 2:15-2:16, leading the race.  Somewhere between here and the mile Jerrell passed me, and then Ben and Elijah.  I slowed down after each one passed me, and lost too much time.  I tried to put in a few moves to gain back ground, but after a while I didn't think I could pass them.  I did at the mile, and hit it at 4:35, which is the right pace for the meet record.  After this I can't remember exactly what happened.  Ben and Elijah passed me, and I was just a bit too far to draft off them.  At 3 or 4 laps to go they hit a slower lap, and I caught up, but then the gained their ground on me again, and with 400m to go Ben left and Elijah tried to follow. I didn't feel like I could push the pace as much here.  Ben ran a 9:00, hitting his last 400m at 55 seconds, while Elijah was 9:11.  I came in with a 4 sec. personal best, and then Jordon and Jerrell came in(both of them were sick). 

    After I did a cool down with Jerrell, and then went out to eat with my grandparents, parents, and brother.  Pretty much an amazing day as far as running went though. 

    I was planning on 11, but my body just wasn't feeling it today.  I was going to go 8 tempo, but at 4, I needed a break, so I did 4 tempo up the canyon in 23:30ish, and I took a break, then started down.  I felt better going down, but not by much.  My body was sore and just wasn't feeling it.  I pushed those miles and got it in the 22:10s, which felt much better to get.  After I planned on doing 3 miles of cool down, but had to cut it short to 2.  I did the cool down with my dad, who really helped me get it done. 

    5 tempo.  It was sunny, but cold, 26 degrees is what the computer said. I dressed a layer less than yesterday, and my legs and hands were a bit cold, but it actually didn't feel too bad.  My calves were sore.  Splits: 5:03 (downhill), 5:54(uphill), 5:35(uphill, then downhill), 5:30(downhill), 5:47(uphill).  3 miles cool down.

    8 easyish. 

     6 miles- 5 tempo at 5:38 average pace with 1 mile cool down.  Today I was sore and didn't want to go run hard today, but I'm happy I got it done. 

    5 at an easy pace.  It felt good to go easy. 

     8 miles. slow and cold.  Probably one of my worst runs.  After I walked in my house and my sister started laughing at me.  I didn't get it, until she showed me a mirror and I found my eyebrows had ice frozen over them. 

    We had track tryouts today.  It sucked.  It took up about 3 hours, and I only maybe (at most) got a half mile of running in.   We did tons of drills, which none had anything to do with distance. During the first part I scraped my hand pretty bad, and then we had to do burpies.  Not a very fun day with that.  Then I got home around 6:15 and still needed to go for a run.  I ate about a half (maybe more) loaf of french bread, and then went 5 tempo, then 5 easy.  The tempo was at 5:34-35 pace on average, but the easy was way slow.  Oh well. 

    I missed most of track tryouts because I had to make up a lot of work in a class.  I was able to do the pacer at the end though, but I didn't feel too good after it.  Not really like it was hard on my calves and quads, but almost everywhere else.  I think it was mostly from the tryout yesterday.  After I went home and did 8 miles.  Felt terrible at first.  Really stiff, but after mile 3 or 4 my body loosened up and it felt good.  I hit a few sub-6 min. miles also, so that felt good. 

     I was going to go tempo today, but I went to track tryouts, and coach write was there so we were able to do our distance workout.  My legs have been getting worse from Monday, so I decided what coach had us doing was best.  We did golf course.  Hopefully tomorrow I'll be feeling good for a workout.

     I was still a bit sore from Monday, but my muscles I use for running felt great.  I decided on 5 miles tempo, and my legs loved the first few miles.  I pushed it, it hurt, but it also felt good.  Kinda like a race.  Splits: 4:55.9(downhill), 5:45.1(uphill), 5:21.8(uphill, then downhill.), 5:13.1(downhill), 5:33.7(uphill). Average pace: 5:22 I felt great about this run, and I'm pretty sure this is the fastest I've ran this course.  After I did 3 miles cool down.  Now my calves are sore. 

      Coach said we were going to do a time trial for the 1600 and the 3200 today, but not everyone was ready and stuff, so he said we were going to do it on Monday.  Kyler still wanted to do it and wanted to break 5 minutes.  He's been fit enough to do it, but just hadn't done it yet.  So we did 3/4 a mile warm up, then Kyler put on his spikes, and ran a 4:56.  I was pretty much the worst pacer, but he still broke it, so it's alright.  After we did 1 and a half miles on the track, then tyson and I did 2 miles, then I had to run home with my backpack, and my bag full of clothes, because my mom couldn't pick me up, and I needed to shower before the basketball game.  That was about 2 miles, but I walked some and it was very slow, so I'll count it as one.

     Not really a good day for running.  I decided to go on a 5 mile tempo run, but my stomache and my legs both started hurting during the third mile and I had to end it at 4.  My pace was slow for my fourth mile.  After I cooled down back home, making it 5.  After I was going to go 2 more, but my ride to the basketball game showed up and I had to hurry to get ready for that.  I planned on running 2 miles when I got home, but we got home at 9 and I was already asleep.  Oh well, maybe next week will be better. 

    AM- Woke up early and went an easy 5.

    PM- Track workout..ish.  We did a mile warm up, then a mile time trial just to see where we are at the start of the season.  My goal was atleast to hit a sub-4:30, my pace goal for the 3200m at Arcadia.  I went out fast, but it felt really good. 1:03, then my second lap slowed and it hurt.  1:10.  Third lap I started feeling really good and started pushing it again, even though it didn't show it in the time. 1:10  Fourth lap I felt good and pushed it the first 200m, but slowed down a bit during the last 200m.  Kinda lost sight of it, and my last 50m I realized it and sped up.  After we did an easy 800, then some 200m repeats at R-pace.  My pace was supposed to be 31-32.  I sprinted all of these and hit 30 the first time and 31 the other three times.  After we did a 2.5 mile cool down. 

   Once I got home, I did one mile with my dog and my sister.  Easy. 

     AM-3.5 felt really easy.  averaged around a 6:20 pace.  Surprised how I felt.   After this I went on jog with my dog for half a mile.

     PM-7.  Track Practice. Felt good, went with Kyler and Tyson. After we did some stretching, which felt really good to do. 

     6 miles.  1 warm up, then a workout.  2X1000m at 4:40-4:44 mile pace, then 3X800m at same pace-2:20-2:22, with 2 minutes rest in between.  My first 1000m was a few seconds fast, but it felt good.  My second was in between the two different paces.  My first 800m was around a 2:21, so it was about right.  My second 800m hurt a ton, and was about a 2:22.  My final 800m I was really struggling and it was 2:25.  After I finished with a cool down that brought it up to 6 miles. I was bearly able to run my cool down I was so tired.  Good Workout though.  Maybe I'll do an extra mile, just to keep my miles high.  

   2 miles after practice.  1 easy just to get my mind focused, then one with my sister and my dog, which was just a slow jog. 

     Easy day today.  A little over 5 at practice today probably 5.5, then 2 easy when I got home.  My body is ready for these higher mile weeks, but after this week I'm going to slower lower my miles, and bring up the intensity.  Tomorrow is tempo, and it'll probably be 4 miles, but it needs to be faster than what I usually do my tempo at.  I'll probably do some tempo on Saturday too, maybe not as fast though. 

      5.5- track.  We did a 4 mile tempo run today, and coach has been having us use these VDot Charts (which were made by Jack Danials I think) to figure out where we should be running these workouts.  My pace was a 5:09 for this workout.  I thought that was going to be impossible, but it actually wasn't too hard to hit.  The course wasn't too hard, very few turns, not a lot of elevation change, so I'm not too surprised thinkin about it afterward.  Splits:5:05.7(uphill), 5:15(uphill, then downhill), 5:12.8(downhill) , 5:03.3(flat).  I averaged just over a 5:09, so it was right where I needed to be.  I felt good, adn this far into the week hopefully means I'm used to the milage now.  Now pretty soon it'll be coming back down.

I went and did a 5k my school was putting on today. I just was going to do it easy, but I went to support the cause(we're building a library in Africa). I ran with Jerrell and Luis for most of the race, and I think our time was around 19:10-15. Luis was around 19:05. After I ran home with my sister to make it 5.2, then I did another 2 on my own.

      AM-5 easy.  WAY slower than I wanted to have them, and for a long while I could smell skunk.

     PM- 6 track workout. 1.5 miles warm up. We did 8X200m at our R-pace.  I was supposed to hit a 31, and I was right on every time.  We did an easy 200m in between.  I felt great for this first part.  Then we did an 800m (with a tiny bit more of recovery.  200m, just we walked the first 100m)  and I was supposed to hit a 2:08, but I just couldn't get it done.  I ran a 2:16, which is 8 seconds slow, but I think the reason I went slow was because of all the people just bearly came out onto the track and I tried to pass someone and they just kept cutting me off.  After 2 miles cool down. 

    Track Practice- 7 miles.   1.5 warm up, then 6X1000m repeats with 1 minute break in between.  They were supposed to be at tempo pace(5:09 pace) but mine were anywhere from 12 to 5 seconds fast.  I felt great, it was really warm and sunny, so that felt good.  After we did a good cool down, then we did some hip and ab workouts.

    3 at track practice, then some strides.  2 when I got home, then 1 of jog and walk with my brother and dog. 

       We had the Blue-and-White meet today, and I wasn't sure how much I was going to push it.  We did a bit of warm ups, but then Kyler and I warmed up during the 3200, and then did a little more before the 1600.  I felt great during the 1600, my 800m split was 2:12, and then I just kept a good pace and finished at 4:27.  I then ran the 800m later for the second time ever in a 800m race, and ran around a 2:05-:06.  My first 400m was 1:01, but after I just thought I had a PR(2:05) in the bag and slowed down a bit.  Not the smartest move, but thats how it ended.  After I went home and did 4 easy to get the 8 miles in for the day. 

    9 during track with Kyler, Calvin and Wes. I felt pretty good, but afterward my legs can still feel yesterdays races. 

      I felt good.  Had a good warm up, and went slower the first mile(5:30ish), because it was uphill then went fast on the downhill for the second mile(5:00, but the miles markers may have been off for these two miles)  And then I just finished the race and crossed the line at 16:22.  Zan was second, and Luis was 3rd.  It felt good to be running a local 5k again.  After I did over 3 miles, but I walked some with my dad and little brother.  The weather was amazing, around 50 degrees at the end.  Crazy how a month ago I was still running with two shirts, tights, a hat, and gloves. 

 AM- 4 easy. I woke up late, so these had to be a bit faster than I wanted to have them.

 PM- Track workout.  Sadly it got really windy and cold and started snowing a bit during the repeats, so it was a lot harder than I thought it was going to be.  1.5 miles warm up, 2X1200 at Interval Pace with 3 minutes recovery, then 2X1000 at same pace with 1 minute rest after.  My times for the 1200 were the same both times:3:30, right where they needed to be.  My first 1000 was 5 seconds slow, 3:00, then my second was 12 seconds slow: 3:07.  We then did 1.5 miles cool down, and I could feel these last few days.  My body was just tired today. 

     Track- About a mile warm up, maybe more. We did 4 tempo miles.  My splits were: 5:03, 5:04, 5:25, and the last mile I just ran until I thought it was a mile, but I'm not sure what the split was.  I felt great the first two miles, but then my pace slowed because I started running into the wind, instead of with it.  About 2 miles cool down.  Once I got home I did one mile easy.  I'm a bit dissappointed in myself for the last two miles of this workout, because I knew I slowed down a lot those last two miles when I could have pushed it more. 

     Track- we did about 2-2.5 miles easy.  After we did some strides, which I wasn't able to go too fast during.  After I did 3 miles, to make it atleast five for the day.  Tomorrow is a dual meet, but since we don't have an invite on Saturday I don't know if I'll push it or not. 

     I wasn't going into this too competitively, I kinda lost my motivation to the cold, so I just went and ran it.  Mile warm up, then the 1600 (4:35), which wasn't as fast as I wanted, but I didn't have much motivation during the race.  It was a dual meet, so I don't feel I needed to give my all now.  Then the 800m, which went really well at the start.  At 200m I passed AJ and Thomas, but then AJ tripped and rolled, and Thomas lost a shoe, so it wasn't much of race with them anymore.  I was a 60 at the 400m mark, but during my last lap my hamstring tightened up, and I just slowed the last 200m, just making sure Thomas wouldn't beat me.  My time was 2:07, he was pretty close to me though.  After that I did a mile easy, then ran the 3200m with Nick who was going for a 13 second PR of 10:15.  He went out a bit fast, for this pace, but then slowed, and then got back on the pace near the end.  I wasn't too great of a pacer either.  He ended up getting a 10:30, but for the weather, I think he did pretty well.  Cool down after. 

    9 easy long miles with Kyler and Wes.  It snowed a bit, but the main problem was the wind.  Sometimes it would go north, sometimes south, but most of the time it went east. 

    7 easy.  3.5 with my dad and sister, then the rest by myself.  I felt good, and my legs felt like they could go farther, but I feel that when I pushed myself on the weekend last week, I wasn't able to hit the right times for my workouts, so I think I'll take it easier today. 

     AM- 3.  It took me a while to wake up and get my legs moving, but once I did I was going at a decent pace for a morning run in sweats. 

    PM- 7.  Track workout, 3X1200 then 2X1000 at I pace. My legs felt heavy, and for some reason I just couldn't get them moving.  All except my first two were slow.  My first one I forgot to hit my watch, but after a lap I hit it, and the pace was where I needed to be.  Cache-Box this weekend.  Finally an invite!

Today was supposed to be long and easy, but it mainly was just easy. I was hoping for about 8 miles, but I think 6 miles will be good with the meets coming up.

     3 pre-meet easy. I felt absolutely terrible.  I made Nick and Kyler slow down (we were already going terribly slow) because I couldn't keep up.  My throat hurts and feels like there is a tennis ball in it, and the air is trying to get around it.  My right lung area also hurts everytime I breathe.  Hopefully I'll be ready for the meet tomorrow though, I want to qualify for state.    

      Good warm up with Kyler, got my spikes, and was excited for this race, it being our first invite, and hoping for a good race.  I was feeling better then yesterday, especially when I was running.  Not so much after, but when I was it felt good.  I was a bit mad because Jerrell decided to not run this meet, and Adam didn't race it with me. 

   Race:  Gun went off, and I hesitated a tiny bit too much, and was cut off by everyone who wanted an inside lane.  So I passed everyone I could the next 100m and was at 31 at the 200m mark.  I thought I was going out too hard, so I slowed down a bit here and came across the 400m at 1:05ish.  After I pushed the next lap at a good pace, coming across at 2:11.  Then I ran the next on and came across at 3:20ish (I really feel I could've pushed this lap a lot more) and then I really pushed it the last lap and finished at 4:23.9(I think, I know it was a 4:23 high though).  I felt good about this race, qualifying for state, and running by myself most of the race.  I ran a 4:36 here last year and dropped 14 seconds.  I don't think I can do that this year, but hey, I wouldn't complain if I could.  Afterward I cooled down with Kyler (who also PR'ed).  3200m tomorrow, and the 800m also. 

     Felt a lot better than yesterday in the throat.  My legs, not so much, but they felt good.  I started raining and was really windy for about the first 10 minutes of the meet. Then it just lightened real soon afterward.  I did a good warm up, and decided to wear my new spikes (same type, just different color.  The other ones are really worn, especially after a few XC meets.) to break them in for Arcadia.  I got an alright start this time.  I ran it by myself for most of the way.  Splits(as I can remember them.) 1:03, 2:11, 3:2X, 4:35, then I forgot the rest.  My laps, besides the first and second were pretty relaxed.  I didn't really push to what I think I could do, but I didn't have anyone else pushing me so I'm alright with it.  After I did the 800m, which we didn't have a lot of time in between (our cool down for the 3200 was our warm up the the 800!), but I still wanted a good time.  I wore my old XC flats from freshman year( they're about 8 or 9 ounces, kind of a heavier shoe) and so that was different than usual.  I was in last place for the first 300m, and then slowly tried to push my sore legs.  I was at 65 for the first lap, and 60 for the second.  I was pushed in to lane 2 or 3 on every corner, so I'll blame my bad place for that.  I took 5th I think.  Tyson (whose been injured for a while) took 4th, and Kyler took 9th.  Afterward a good cool down with Tyson and Nick. 

    8 easy.  Not very consistent pace, but it felt good. 

      1 mile warm up, then 6X200m at 800m race pace with good 200m easy in between.  I was almost always right on with these, a bit fast on some of them.  After I did 600m easy, then started on my 3X400m at 800m race pace, with a very good 600m easy in between.  My 200m times were mostly 30s, one or two 31s, and one 29.  My 400m were 1:02, 1:02, 1:03.  After I ran home to bring it up to 6.5 miles. 

   4 easy. 

1 mile warm up, then 3X1000m with 1 minute break in between.  I did them at tempo pace, which shouldn't have been that hard, but for some reason I was pushing what felt like a lot harder than it should've.  I hit all my times though, which was good.  A little over a mile cool down. 

      This race wasn't where I wanted it, but it was a PR, but it was also at sea level and at a big meet.  I had tapered perfectly for this meet, and my body felt great. I did a warm up with Zach Perrin, and that felt good.  We ran a bit with Jake leingang and another kid I didn't know for a bit, but they were going way too fast for a warm up so we backed off. We got some good stretches in, and we were ready to go.

    The gun went off, and I had seen that this race usually started out slow so I wanted to make sure I went out hard and got even splits.  That didn't go well at all.  My first lap was a 1:02, and no one went out with me.  It sucked, because I wanted to be pushed that whole race, not just the second mile.  Next lap was slow(I wanted to be hitting 1:07s) but I was still on pace(2:11ish).  After I just kept running, but slowed down without anyone pushing me.(3:21) 4:32 was my mile I think, and that wasn't where I wanted it, but I still felt great.  After I got passed and I just kept running my pace.  Then about everyone (except one person I think) passed me.  That's 27 people! and it was all done in about 100-200 meters.  I just lost momentum when I let the second person pass me, and was terrible.  After I can't remember what happened the next lap, but I came across the 2400m at 6:50.  I pushed the next lap and got a 1:07, and needed a 1:02 to get my goal.  I didn't push it enough here, and when I got to the 200m to go mark I needed to get a 29 sec. to get my goal, but someone tried to pass me, and the person ahead of me slowed, and I got boxed in badly.  I finished not where I wanted it.  I am a bit dissappointed in myself, but I now have the goal to go sub-9 at elevation.  It's a harder goal, but I want and need it. 

     After the race my stomache started hurting, and I got a bit dizzy.  I changed my shoes, congratulated Ben and Jake, then threw up twice near the bull pen.  My mom then grabbed my arm and pulled me to the garbage can where I puked 3 or 4 more times.  It felt terrible.  After I saw Ben and Zach and a few other guys going on a cool down.  I went to follow, but then my stomache started hurting, so I backed it off, and went a different way.  This cool down had an eventful time of spitting up a few more pieces of lunch.  Then Blake Haney (I think that was his name) ran with me for a bit.  He ran 8:54 his sophmore year, and took third this year.  After my dad ran a bit more with me to bring it up to where I needed.  After the race my legs felt great.  My stomache, not so much.  This race gives me that much more of a want to break 9 though.  It will happen this season!

       We did a mile and half warm up, then did 10X400m at 1:04( or that is what I was supposed to hit.) with a minute break in between.  The rain and wind was terrible, and I feel like I really should have had more 1:04s.  I hit a 1:02 for the first lap, but my next lap was the last one that was on target.  The rest were slow, anywhere from 1:06 to 1:10.  I was dissappointed in myself for not getting these where I needed them.  I need to work on my work ethic during speed workouts, because that's where I get lazy.  2 mile cool down with Kyler afterward.  After that my legs still felt super fresh from the taper, so I put in 2 more miles.  My legs still felt super fresh after that, but coach advised me to not put in extra miles if I'm not hitting the splits I need to. 

    Ran up Smithfield Canyon for our long run today.  Kyler said it was 11.5 up to the green spicket at the campgrounds and back, and that seemed about right.  After I did around an extra half mile to bring me up to a whole number of twelve.  I felt good. 

     4 pre-meet.  I felt great.  It's a dual meet tomorrow, so I didn't really run that slow.  I'm planning on getting a few speed workouts in during some events, maybe. 

    2 extra miles at about 6.  My legs felt great, and I didn't want to taper too much for a dual meet. 

       Ran 1600 and 3200 at a dual meet.  I didn't push it too much.  4:41 for the mile and that felt good.  Goal was 4:40, but I slowed the last two laps.  I ran the 3200m, and my goal was my tempo for my VDot (I think) which is 5:09.  I was on pace the whole way for 5:08 pace, and I just pushed my last lap a bit more.  It felt great!  I love pushing it, but not as fast as a race pace. That pace was perfect.  I did some good cool downs/warm ups in between these.  I also did an 800m in a medly leg just for fun.  We won. . . . .  because we were the only team.  I ran a 2:19, and it didn't hurt.  It was a fun meet though. 

    2 easy.  pre-meet.

     I warmed up, and the weather was terrible.  It wasn't too cold, but with the wind and occasional rain, I didn't want to run.  I warmed up (not a very warm one) and went to the start line.  I had the fastest time this season, becuase Jerrell hadn't ran yet (He's had an achielles injury and has only been able to run a few easy runs a week). 

      The gun went off, and Jerrell and Rory had a pretty big lead, about 20 meters on me.  After a little while Rory fell off Jerrell who was going way strong.  I slowly reeled him in.  I'm not sure about our splits, but I know I was around 4:40 (maybe under?) for the mile.  Jerrell still had 20 meters or so on me, but I was catching him.  We ran a bunch of 73s (I wanted to be running 70s) for the next laps, and I caught up to him on the last lap at the 300m to go mark.  I was sprinting, because I had to run a 62 or 63 to get sub-9:20, but I couldn't pass him, and the wind had suddenly gotten really bad.  With 200m to go I should've passed him and gone for the faster time, but I held back a bit.  I passed him with about 50 meters left, and sprinted in for a 9:23.  I'm happy with this race, but I am dissapointed on the time.  I really felt like I should have been running a sub 9:20, because two weeks ago at Cache-Box I ran a 9:24 and it felt easy. I blame it on the wind, the bad sleep these last few nights, and my bad diet. I was really hungry in between the 1600 and the 3200, but I didn't want to take the chance of over eating.

          After I cooled down with Kyler, and rested up a bit.  The wind got worse, and it started raining more consistently.  I didn't have any motivation.  I just tried to push it, but didn't feel like it was all out.  I really think I could have ran a lot faster for this race.  I took 5th and ran a 4:30ish.  Not a good race at all. Jordon Cross won it, with Elijah Armstrong in second, then Rory, Mike, and then me.  After I cooled down with Jordon Cross and Mike Buckly of Ogden, who both had spectacular races.  Another thing I think that effected my race is the dual meet two days ago.  I should not have gone a 4:40 for that mile.  My legs were sore before the race started today, but I still thought I could do well and possibly PR in the 1600.  Maybe next time

    PM- 3 miles at a pace that felt like I was pushing it.  The weather was better.  Less wind, warmer, but more rain.  Goals for next week: sub-9:20 3200m, and sub-4:22 (PR) 1600. 

Am - 3 easy. Felt amazing

Pm- 4x1200m at 3:31 with 3 min. Easy jog in between. I was fast for the first one, slow on the fourth. After 2x1000m at same pace with same recovery. Good warm up and cool down. The wind started getting bad near the end, but it wasn't bad during the first half of the workout. 

It's terrible what happened in Boston today. It's a big shock for everyone. 

   12 maybe.  Ran with Kyler, Nick, Tyson, and Calvin for the first 4, then Kyler for the next 3 or 4, then alone for the rest.  It snowed pretty easy for the first bit, but later it started hailing pretty hard. 

    I found out yesterday was shorter than I thought.  It was anywhere from 10.5 to 11.  I'm leaning on the 11 side.  Today at track we did pre-meet for the dual meet, but I decided it would be best for me at the end of the season to go farther, so I went another 5.5 when I got home. 

     Track Dual meet today.  I jumped in the mile right before it started, unsure if I was going to do it or not.  I ran at my goal of 5:09 which is supposed to be my tempo pace.  I ran 2:29 my first 800m, which actually felt like I was pushing.  The rest felt pretty easy, and I think I ran a 5:06.  During the last 100m Kyler was running behind me and sprinted way fast.  After I did two miles, then the 800m.  I wanted a 2:05, but I wasn't feeling any spring in my legs from these higher miles these last few days, and so it was a 2:08.  AJ was right behind me the whole time, so that was good to have a push.  My first 100m felt like a jog though, and it was way slow, due to the fact that I couldn't get out of the pack.  AJ had it worse though.  After I went on a 4 mile run.  Now time to get ready for an invitational.  Let's hope my legs have some more miles in them this week!

    Mack and back plus strides.  Then dodgeball.  My legs didn't feel much spring in them during the strides.  Hopefully I'll still have a good race tomorrow. 

      Around a mile and half warm up, then the 3200.  I felt good before, but it was really rainy and a bit cold, and a tiny bit windy, but that wasn't near as bad as last week.  We lined up and I made sure I got a good start.  First lap wasn't as fast as it felt, but it was at a good pace.  1:05.  Second lap was goal to be a 2:15.  It was 2:15.  Next laps were to just continue running 1:10s.  3:25.  Right on.  1600: 4:36-7.  One second slow, but I knew I had a bit of a coushion for the sub-9:20.  I can't remember the next laps, but I knew I really slowed down on those laps.  During these laps my arms started getting really cold.  I didn't have anyone near me, and I just lost a lot of ground these next two cold laps.  I lost focus just a bit, and I paid the price.  With one lap to go I was at 8:15 ish.  I had to sprint my last lap in a 65 to get a sub 9:20.  I pushed it and got a 9:22.  A bit disapointing, but with the weather and the high mileage this week I think it was a good race.  After I ran the mile, which wasn't the best either.  My goal was to run 4:18, but once the conditions got worse, I knew that wasn't going to happen.  I ran my first 3 laps alone, then Tanner from Box Elder passed me with 250m to go, and I drafted off him for about 150, then tried to pass him in the last 100m  I passed him and he slowed down a bunch, and I sadly did too.  My time was around 4:27 I think, maybe 4:28. 

    After I cooled down, watched races, and ran in a 4X800m.  I was our third leg, and when I started I was about 100m behind the second to last team.  I bet my time was around a 2:20, but it felt good to run, because the sun had just came out for a few minutes. 

   PM- at 5 I saw I was short on my miles, and I really wanted to hit 50 this week, but during the first quarter mile my legs were aching, and begging to stop.  Mostly my shins, but I tried to ignore it, and just go slow.  After a little ways, my neighbor who was a runner from USU stopped me and we talked.  He told me if my legs were hurting that much that I shouldn't try for extra miles.  I figured he's probably right, and decided to cut the 3 mile run short and just do 1 mile.  I just want to make sure I don't get injured this close to state and BYU. 

    AM- 3 easy.  My legs felt a lot better than Saturday, but these miles weren't too hard.

    PM- warm up, then 2X1000m with 2 min. easy jog in between, then 4X800m with same jog in between.  My first one was right on, then my legs started getting really heavy feeling.  My next was a bit slow, and then my first 3 800m were 5 sec. slow, then my last one was 9 seconds slow.  I really felt last weeks races and workouts in my legs.  Cool down afterward.   Now time to start working on speed and lowering my mileage. 

      4 miles tempo, 3 cool down.  Tempo average was about 5:12, but there was a net loss in elevation.  Not a big amount, but it was still a net loss.  I felt good, except for my throat felt like there was something in it that wouldn't let me breathe too well.  Next time I'll try not to eat too much breakfast.

    So I thought today was going to be really easy, and I was going to have to go home and do a few hill repeats to get in a bit speed, but coach came and talked to the guys that are going to the Davis Invite and said that we were going to do a bit of speed.  I was a bit mad about this at first, but it went really well, and I'm happy that happened.  We did 4X200m and I ran these by myself.  I hit 29s for all of them, and that felt pretty good.  After I did an 800m, that was supposed to be at 2:08, but that went over like a pregnant high jumper, and was 2:14.  I was going to go around a 2:10, but I ran into someone during the last 100m.  After we did a 300m that was supposed to be at 800m race pace, but since I haven't ran a great 800m, I decided just to run it with Tyson.  We went out at a good pace, and it felt like a race, but Tyson has me in the short distances, so he beat me, but not by a full second.  We were both 42, and it felt great. 

   Davis Invite is coming up, and I decided to drop the 1600m race because it was only a hour and a half before the 3200, and that isn't enough time to recover.  Also, my goal for this race is to get in the low 9:1Xs, and possibly 9:10 flat if I can.  Tomy, Mike, Chuk, and a bunch of other guys who can hold a good pace are in the race, so it looks like it'll be a good race.

     A mile and half with Tyson, then two miles with Kyler, then a little over two miles alone.  I wasn't looking forward to my striders until I saw a speed limit sign that told you how fast you're going.  It wasn't working for the first stride, but I got up to 18 mph on the second, so that was alright.  Hopefully I have a 9:10 in me on Saturday. 

   Pre-meet + Strides.  Really easy today.  I'm hoping to go fast tomorrow, and I know there's going to be a good amount of competition, and I just have to make sure I run the right splits.  

      1 mile shake out with Nick and Kyler when we got there.  My race didn't start until 5:10, and we got there at about 8, so I had a lot of time.  I watched races, and a lot of my team PRed, so I knew it was a fast track, and the conditions were great.  I went on a few warm up runs, making sure I didn't go too far I came back to see how much time I had until the race.  During this time my stomache wasn't feeling good.  I felt like I was going to puke before the race started, but this was probably just from how nervous I was.  I had 8 hours to get me more and more nervous. I knew there was good competition here. Most of the guys here could have a great race today and throw down some great times, so I just needed to make sure I stayed in a pack if they went with me for my first 800, and if they didn't, push on. Before the race I did my strides and stretching this time, and kept my legs ready. 

    The gun went off, and I tried to go out hard, but the guys around me had better starts, so I got boxed in, and the pace didn't feel hard, so I knew we were going slow.  I looked around for a way out, and saw Zan from Mountain Crest in lane 2 or 3.  I asked him if I could get in front of him and get around the guys leading it.  He just said GO, and that helped me a bunch.  I ran around a few guys, and took the lead at about 250m.  I came across the 400m at 66, which was a second slower than I wanted.  I pushed hard the next lap to get a 69, but ended up pushing a bit harder than I thought, and I got a 66 (2:12 800m).  I pushed hard the next laps and just tried to keep the pace up.  Both of them were 70s(3:22 and 4:32).  I was feeling good here, but I know I was going to start slowing.  A lot of people were cheering me on, and that helped a lot.  My next lap was a 70 again, I'm pretty sure.(5:42) I think I slowed the next two laps, but I'm not sure exactly how much.  I think I ran a 71(6:53) and then a 72(8:05).  During my last lap I was pretty sure I had the meet record, and I think that slowed me down.  I remember that the last lap hurt like no other, but I feel it wasn't as fast as it could've been.  I looked up at the clock with 100m to go, and I was just bearly on pace for a 9:15.  I sprinted with all I had and finished in a 9:13.  I felt dead afterward, but then I looked back saw Chuk finish, then Mike, then Tomy(who also ran a killer mile less than an hour and a half before), so it was a great day for the blog.

    Afterward I hurt more than ever.  I don't know how long I was walking around, but it hurt to drink water, and I felt something in my throat that felt like Arcadia.  I thought I was going to throw up.  I drank 3 cups of water, which was just about as hard as the race.  I went and changed my shoes, went for a cool down with Chuk.  During this time I finally started feeling a bit better.  I got a watch for winning, which I thought was sweet, and a trophy for the performance of the meet, which was also pretty great.  After I went to my cousins, and then went on a run because my legs still had some energy in them. 

     3 miles easy this morning.  Legs felt great, weather was great, I wanted to go for more, but BYU is this week.

    6.75 milesish.  We warmed up, then did 3X400m at F pace(800m race pace, maybe faster for some of us who aren't as good at the 800 as we are at the other events) with a good recovery of 700m, then 6X200m at F pace with 400m recovery.  I felt really good with these today.  My times for the 400m were all 58's.  Tyson was close for all of these.  During the 200m my times were 28s with the wind, and 29s against the wind.  Those felt great, and I had Tyson and Calvin to chase in these ones.  Afterward we went on cool down.  I'm happy with how the workout went today.  I did this same one before Arcadia, and my times were slower 1:02-03 for the 400s, and my 200m were 30-31.  I'm hoping for a sub-9 at BYU, but the I don't know if it'll happen.  The race is at 4500 feet above sea level, instead of at sea level. 

     7 miles.  Tyson and I warmed up, then did 3 sets of mile at tempo, then 200m at rep, then 200m rest, 200m at rep, then 200 rest.  My first mile was: 5:02ish(I'm not 100% sure because I had to restart my watch for the 200m, because there wasn't any rest in betwen the mile and 200m), then 31s for the 200 meters.  Next my mile was 5:08ish right where it needed to be, and my 200 meters were 34ish.  A bit slow that one, then my last one I took a longer break and did my mile in 4:58, then took a break before the 200m.  They both ended up being 31s.  I was supposed to also do a 300m at F pace, but my left hamstring was hurting for the whole workout, and coach said it would be best to play it safe and not run it.  After I did 1 mile cool down. 

      4 easy miles, 3 of them were with Tyson.  My hamstring felt better then yeseterday, which is a good sign. 

     Easy miles with Strides.  My hamstring is feeling better, but still ached a bit.  My strides were weird.  It seemed like I couldn't push them.  I was trying to sprint but I wasn't going fast, or atleast it felt, and Tyson said he felt the same way. 

        Well, I wrote this race report twice, but accidently hit backspace both times, and deleted it.  So I think I'll write it later. 

      I warmed up with Kramer and then got ready for the race.  I was seeded 3rd to last, so that made me feel like I had absolutely no pressure.  

     The race went out at a pretty good pace.  I took the lead at 250m into it, and came across the 400m mark at 62 high, 63 low, and then kept the lead until the 700m mark where Jake passed me.   I came across the 800m mark at about 2:07-0.8  Marcus from some school I don't know passed me in the third lap, and I think Brayden McLelland, Kramer, and Ricky did a little later on too.  I came across the 3rd lap at about a 3:14  With 300m to go I tried to kick, and I passed Marcus, then was in 5th with 200m to go.  I felt great.  Then I tried to kick as hard as I could, but then a little bit of doubt came into my head, and I eased up, then tried to kick again.  With 100 to go I tried to pass Kramer and Brayden, but didn't pass them both.  I bearly passed Kramer right before, but mostly because he eased up his last stride.  Afterward I felt pretty good, too much energy for after the race, and I feel like I should've kicked earlier.  Later, Tyson and I went to Jamba Juice for some smoothies, but that was a lot closer than we thought, and then went on another cool down afterward. 

    Once I got home, I went on a 3 mile run in Cache Valley.  It was really, really windy. 

     We warmed up, did  6X200m then cooled down.  I was faster than I should've been on these(they were supposed to be at goal race pace), but since I had to skip the run this morning it was alright.  Then a nice cool down.  When I got home I ran a little bit more with my dog. 

     Mack and Back, with strides.   I also practiced some hand-offs for the medly.  This will be my first time doing it, and my coach wants me to help qualify them for state. 

     1.5 mile warm up, stretches and strides.  I've been really nervous for this race for a while, because it felt like I had a lot of expectation.  Coach Write said just to run it tactilly, and not care about time.  Just give it enought to win it, and save anything else for state.

   The gun went off, and so did everyone around me.  I didn't start out too well, but I was alright with it.  I went around the pack during the first 200m and then just cut in and ran in back of Brian Jasper of Bonneville.  The pace felt really easy, and I tried to pass him at the 400m mark, but he threw in a surge, and I let him lead for a while.  We came across the 400m at 63, which seemed a lot faster than I thought we were running.  I just stayed behind him and drafted for the next two laps.  2:11 was the 800m mark, which was faster than I thought we would be.  We were at 3:20 at the 1200m mark.  Right here coach yelled at me to kick, but when I tried to pass Jasper, Adam Hendrickson and Tanner Blaylock of Box Elder both flew around me.  I passed Jasper at the 300m mark, and got out in lane 3 to pass the Box Elder duo.  I thought I passed them, but when I tried to get into lane one on the turn I ran straight into Adam's arm, where he pushed me back to get some space.  I stayed behind him with the rest of the turn, and when we hit 80m to go, I tried to pass him.  He started getting out in lane 2 or 3 for the finish shoot, and I was trying to get on that side, so it was hard to pass him.  We both fought pretty hard, and we didn't know who won, it was that close.  My coach said I beat him, but I wasn't sure.  After about an hour or so, they finally put up results, which said I beat him by a quarter second.  That must have been the shortest quarter second in the world, because it felt  much closer. 

    Afterward I did a good cool down, and the rest of the meet got post-poned because of lightning.   

     Warmed up with Kyler and Nick.  Nick looked like he was ready and focused for a fast 3200m.  We got to the start line, lined up and everything.  But then the lightning went off instead of the gun, and the meet was post-poned for 2 or 3 hours.  Great, just what we wanted.  After a long while of getting wet and doing everything to stay dry, and then giving us 10 minutes of warning before the race, the men's 3200m started.

   I didn't get out too well, but my coach just wanted me to tuck behind someone, and finish strong.  I stayed behind the pack, and in the 2nd or 3rd lap I saw Adam and Cade were dropping them, so I tried to get behind them.  During this I accidently cut Kyler off and spiked him.  He says he didn't feel it, but it looked terrible.  During the rest of the race I drafted off Adam and Cade until 2 laps to go.  I ran a 1:05 for the 2nd to last lap, and a 1:07-08 for the last lap.  I felt great afterward.  Nick didn't do as well as he wanted (probably because of the race getting post-poned), but Kyler PR'ed at 10:01, so that was good for Sky View.  Cade was second, and Adam was third, then two more Box Elder guys, then Kyler. 

   After I did a good cool down, and got ready for the medley.  I needed to be in the top 2 to help the team get a spot at state.  Our 200 runners gave us a good lead, and our 400m runner went a bit slower than the other teams, but not by much, so when I got the baton I was in third.  I messed up on our hand off a bit, and that lost about a half second, which seemed like a lot of time at first.  I tried to close the gap quickly.  That didn't work too well.  Johnny Perez of Logan had a good lead, and the Bonneville team had an even bigger one.  I kept pushing it, not letting Johnny get any farther ahead.  I knew I could catch him, because he already ran the open 800m.  I pushed it, and finally caught him at the 50m to go mark.  It felt great to help them qualify for state.

  Cool down afterwards.  I didn't get home until 9:10, which was way later than I wanted.

    Golf Course run today.  Also, Sky View took region yesterday! 4th time in the last 5 years, or something like that. 

    2 easy miles later.  

    Ran 3 with pacing my sister in a 5k.  She got 21:55, which I thought was great, but she was a bit disappointed. 

     Warm up with Tyson and Coach Write, then 2X300m at R pace with 600m recovery, then 200m at F pace with 400m recovery.  300m-46 then 47, right where they should be, then 200s were 27, 28, 28.  Tyson beat me on all the 200's.  After we did a cool down.  State's this weekend, and it's pretty exciting, but also makes me really nervous.  

      Cross Country course with Tyson and Kyler.  Then Tyson and I did some strides.  I didn't feel the best, but my legs felt great.  I can't wait to race.

     1.25 warm up, then 6X200 at mile race pace, with 400m recovery.  I was fast on all of these, but it felt pretty easy.  My last one was pretty fast, because I could hear Tyson right behind me, and that was in 28.  1.25 mile cool down.

1 easy mile with 4 strides afterwards. 

       I had to wake up pretty early to get to this meet, and I kept forgetting to eat something, but when I finally got around to it, it was only an hour before I would start to warm up.  When we got to the meet I warmed up, and my legs felt amazing.  My legs were ready, I'd gotten great sleep, and I was ready for a PR.  We got to the start line, and they said "take your marks" and someone touched the line (like it would have made a big difference in a 1600), so we had to do it all over again.The second time, I wasn't as ready. 

     When the gun went off I stood in place for what felt like a long time, probably only a second, but I was racing.  I don't know why, but I just didn't move that whole time.  I then ran in lane 1, behind everyone by 10 meters, and then I just tried to stay on the inside for that first half lap.  Then I played catch up the whole race.  At the start of the 2nd or 3rd lap I tried to catch the chase pack (Jake had a big lead on everyone), but it was on the curve, and I tried to stay behind Isaac Faux, but he had fallen off the pack, and I tried to pace off him for a little bit.  That wasn't a good idea, and the chase pack had gained more time on me.  On the last lap I finally passed most of them on the back stretch, and tried to catch Austin Brower.  This is where I made my biggest mistake of the race.  I thought I would try to pass him on the home stretch, and not on the turn, so I slowed down.  He was sprinting with 200m left, and I slowed down.  I didn't finish as strong as I would've liked, but it was a good race, and it was a PR. 

   After my stomach was really hurting.  The bagel I'd eaten wasn't going to stay down.  After the race we stood on the podium for pictures.  I almost threw up here a few times, but I don't think anyone saw.  Someone said they were done.  I saw a few cameras still but I wasn't going to wait.  I jumped off the back and ran to the garbage.  I felt like I was throwing up stuff, but nothing came out the first few times, but after a little while it wasn't pretty.  Jadyn Asay was on the other side of the garbage can doing the same thing. 

      1.5 mile warm up in the really cold rain.  I wasn't ready for rain at all, and it was colder than I usually like for running.  I can handle heat, but when it is cold it gets to me.   I mentally wasn't ready and it changed my plan, but my coach told me to come back and still go for that sub-9.  I asked a lot of people how the race was, and cold was in a bunch of their descriptions.  When we got out on to the track it warmed up a bit, and the sun came out, but it was still really wet on the track. 

   RACE: The gun went off and I tried to get a good spot and jumped right behind Jake.  At the 200m mark I went around the pack and took the lead for the first few laps.  I don't remember splits, but the laps were slower than I needed to run a sub-9.  On the 3rd or 4th lap Tomy came around me and passed me.  My coach said if anyone passed me to go with them unless they slowed down after that.  We went across the mile at 4:33, which was slower than I was at Davis, but I wasn't feeling as good as I usually did during the first mile.  I stayed right behind Tomy, because every time I tried to pass him I couldn't get around him, so I just tried to hang on.  During the 5th and 6th lap the pace started getting really easy, and I passed him on the end of the 6th.  My lead didn't last long, because with 600m to go Jake passed me.  I tried to hang on and stay with him.  I should've pushed the pace here a lot more, because it wasn't terribly hard.  At 400m to go I stuck on him, but didn't try to pass him.  I thought "Jake always kicks pretty fast, so we'll probably run a 60-61 this lap if I stay with him."   Well that didn't happen and we ran a 1:05-06 last lap.  I  stayed behind him, and with 100 to go I got out into lane 2 and tried to pass him, but I didn't think I could so I got behind him for the last 50m and that is what I really messed up at.  I moved out into lane 2, then back into lane 1 again, and that could've cost me that .38(?) seconds he beat me by.  I had a lot of energy after this race, and I wish I would've pushed it more those last 2 or 3 laps, but it's over now. 

    After I cooled down, then ran some more with Tyson for his warm up and cool down for his 800m(where he placed 6th with 1:57.81).  I ran some more just because my legs could.  I did another 3 when I got home too. 

     PM #1- 1.5 mile warm up,then 3 miles tempo.  I was where I wanted to be for the first mile, but then my legs could feel Saturday's race, and it hurt more than usual.  Also my stomach wasn't feeling great because my lunch hadn't had that much time to digest, and that didn't feel good either.  Splits were: 5:09, 5:35, 5:20.  I just felt off, maybe my head had gotten bigger in these last few days.  1.5 mile cool down.  Maybe I'll do some more running tonight.

   PM #2- I wasn't planning on going fast at first, but was planning on running 6 minute mile pace for 5 miles, but then I got competitive with the clock.  My first mile was 5:03, so I thought maybe I'll just run  6 minute miles for the rest of the run and finish just over 29 minutes.  My next mile was 5:47, still too fast, and that is the second hardest mile on the course, so I thought again, I'll just run my next miles in 6 minute pace.  This happened at every mile marker.  Other splits: 5:36, 5:26, 5:52.  Afterward I did 1 mile cool down.  I was hurting at the end of the run, especially since I'd ran tempo just 3 hours before, but I'm happy I got it done, and I did it at a way faster pace then planned.  My final time was 27:45 for the 5 miles. 

      It was supposed to be an easy long run, but just became long.  I was really dehydrated during the first 5 miles, and couldn't wait until the 6 mile mark because there was a pump at the top of Smithfield Canyon.  When I got there the pump was shut off, and not all of it was there.   So I had to wait until mile 11 where I could get a drink of water at Mack Park. I tried to go at a decent speed for this run, but it just wasn't in me today.  My legs just hurt and are tired. 

    5 miles easy with Tyler, Tyson, and Kyler.  Sunnyside Backwards.  It felt uphill both ways. 

       Had my first speed workout after state today.  Coach had me down for 4X1200m (3 minute recovery) at I pace(70 seconds per lap) and then 1-2X1000 at same pace, and if I did one I would do 4X200m after at R pace.  A very good workout, but my body was too sore to do it all.  My first 1200m was 3:26, then the next was at 3:31, then my third one I was really hurting, but told myself that would be my last one and I hit 3:30.  My last one was just terrible.  My legs hurt, my stomach hurt, and mentally I just couldn't do it.  I ran it in a disappointing 3:43.  After I asked Coach Wright if I could just do the 200s and not the 1000m, and he said that'd be alright with how I was feeling, and how I went hard on Monday and Tuesday.  I did the 200s at 32, 31, 31, 31.  Those felt better as they went on, but my legs still hurt.  After I did my cool down, and I didn't feel much better.  My mom, brother and dad had something today, and I couldn't find anyone to get a ride home from, so I jogged hom with my backpack and change of clothes.  My calves hurt a lot here, but I did get home. 

      5 miles easy. My back was Really Sore from yesterday's run home with my backpack and my other bag full of clothes.  When I got done my mom wasn't going to be able to pick me up for a half hour, so I ran a bit more on the track. 

       4 miles tempo, and my legs hurt!  This is my third time hitting a 50 mile week ever, and I'm sore.  During the first mile, my legs weren't hurting too much, but they didn't feel the best.  5:02(downhill).  My second mile my legs were hurting, so I slowed a lot, but this mile was also uphill. (5:51).  I tried to push my next mile a lot because I knew I was slowing down not just from the uphill.  (5:21)  My last mile I tried to push every part of it and give all I could.  This mile was slightly downhill for some of it.  This one hurt the worst, and my calves were just burning.  (4:58).  After I did 1 mile cool down to my house, and then 1 mile easy with my dad and dog.

     1.5 mile warm up, then 2X800m at I pace with 2 minutes recovery, then 3X400m (with 600m recovery) at F pace.  I didn't feel good at all during my 800s, but they were fast. (2:14, and 2:17 goal was 2:20). I didn't feel like I could breathe right, and I kept coughing during the whole run.  My first 400 was good (58 goal: 58s), but the other ones were slow, and felt worse.  I just couldn't get moving.  (1:01 and 1:02).  After I felt terrible.  I went on a cool down, but my legs couldn't get moving.  I blame it on my very poor diet yesterday, which was full of rice crispy treats, chips, and fruit snacks. 

     1.5 then .5 pacing Wes to break 5, then 1 more mile.  All easy except the two laps with Wes.  Then I had to go buy 1800 otter pops from Wal-Mart for Sophomore Class, then 3 miles easy when I got home.

4 miles tempo, 2 miles cool down.  My first, third, and fourth mile all went great, but that second one was terrible.  I'll put splits up later.  My calves hurt afterward. 

Splits: 5:02, 5:39, 5:16, 4:55

     1.5 mile warm up, then the workout. An 800m (800 recovery) at mile race pace, then 6X200m (200 recovery) at mile race pace.  I did my first 800m with Alex, who had a extremely hard workout of 2X800m at 2:09s, then 400m (5 or 6) starting at 58 and progressively getting slower, then 200s at 30s, then 100s working on starts.  Crazy kid.  Anyway, my 200m splits in the 800 were 29, 32, 32, then I realized I had the pace easy so I slowed down to a 34, just bearly getting below my pace(2:08).  2:07.07 was my time.  After I did a cool down with Alex and did my 200s.  I was supposed to hit 31s in here, but it felt too easy.  I ran 28, 29, 30, 29, 29, 29.  They all felt pretty easy, and I slowed down the last 50m because I was too fast on them.  After I did 2 miles.

      6 easy with Joseph, Glen, and Wes.  We ran Sunnyside, then went back to school for the last day.  I felt great, my legs were only a little bit sore. 

      4 miles tempo.  My left knee hurt during the last mile, but it felt aright after.  During my cool down my calves and achilles started hurting a little, so I slowed it down.  Splits for the tempo:  4:52 (too fast for the first), 5:36 (too slow, but I think I was paying for that first mile.), 5:15 (Right where I wanted this mile.), 4:55 (where it should be.  I was sprinting my last bit of this mile).  2 miles cool down after. 

    Warm up, then a 400m at mile race pace, then 300m at F pace, then a 200m at race pace, with 900m and 600m in between them.  My 400m was too fast, and instead of hitting the 1:04, I hit a 59.  I slowed down a lot my last 100m, but I still had gone too fast for the rest of it.  Then I ran then 300m, which I wanted to hit a 42 or under during.  I hit a 41, so that was pretty good.  After the 600m easy I did the 200m and it felt really good, but I wanted to hit a 26 because I haven't hit a 26 in a long while.  I hit a 27, so it wasn't bad, but I would have liked to be a bit faster.  After my cool down I did some core with the XC team. 

       Easy run today.  Getting ready for Great Southwest.  

      Later I went on a mile run with my little brother.  He needs to start running or doing something else that's active because he was complaining and hurting during the whole thing.  He ran an 8:30 mile, but he was more tired than he should've been.  

     1 mile warm up, then 2X300m with 600 recovery at mile race pace, then 3X200m 1 at F pace, and 2 at mile race pace with 400m recovery.  300 meters were fast, one at 46 (goal 48), then the next 45.  My first 200m was in 27(goal 27) and the others were 31 (Goal 31), and 29.  1 mile cool down afterward, which I timed just to see what it would be.  It didn't feel hard at all, but it was 5:56.  That's way too fast for the week of a race. 

3after a long bus ride. Everyone else went 4, and did stretches, but Garrett, Vance and me decided to only do 3.  I should've done only two though, that bus ride made my legs sore. 

      Too long of a warm up, practiced hand offs with Tyson from AF and Brady from Riverton.  Tomy was signed up for this race, but no one told him about it, and he didn't have his spikes, jersey, or bib yet, so I was put in as the slowest guy on the team.  I was the second one to run, and I messed up the hand-off.  I started too early, and had to backpedal to make sure I got the buton(I don't know how to spell it).  I got it in 2nd to last, and sprinted to catch someone, but I was passed as soon as I got it.  I didn't know it then, but I was in last place.  I slowly tried to catch people, and didn't until my last 200m.  I really slowed down here because I wasn't mentally motivated for this race, except it was funny because I started passing 2 or 3 people.  I gave the buton to Tyson, and he took off.  Rory told me he had me at a 1:59 high, so that was great to finally go sub-2.  Our team was the "C" Utah team and we finished 7th (top 6 medal) with our team going 8:05.  After Garrett (who was on team A and took 2nd) and Vance (Team B and took 4th) and I went on a cool down for 1.5 miles, which was farther than I wanted for pre-meet. 

     This was possibly my worst run race this season, mentally, time-wise, and effort-wise. 2 miles warm up with Jordan Cross and later some of the other guys running it.  I got my spikes, and thought of a different race strategy of sitting and kicking.  That, plus the lack of sleep and not being excited to race really messed up my race.  I just didn't want to run a PR and I didn't want to hurt, so I gave up before the race even started.  I am very disappointed in myself because I should've raced it, not just ran it.  I stuck behind someone, and we hit the mile at 4:45.  This is where I should've taken off, but it hurt a little to go faster than that pace.  I just didn't want to be out there racing, and I didn't pass him.  I stuck behind him and we hit some really slow laps, ones that are my 5k pace. After Luis Martinez passed me with 600m to go, and the race was over.  I just tried to kick it, but I didn't have a kick.  It was terrible.  I tried, but not as much as I should've.  One thing that was good from this is race is that I learned a lot about myself, and what I need to do to race well.  I need to eat well and get better sleep,  and also remember how much I like to run. 

     After I went on a cool down on the field for around a mile and half, and then when we got to the hotel I went on a 4.5 mile run with Jordan because I just needed to clear my head.  It was a scary run because it was at night and a lot of weird people were out at night. 

     AM-8 easy.  I was going to do 5 tempo miles, but my left quad and knee hurt (I guessing it was from the 13 hour ride back home yesterday.)  I then decided to run 12 miles easy, but I just wasn't motivated, especially from my bad race on Saturday.  I couldn't get moving, and it just ended up being a terrible run, so I decided I would run 8 this morning, and possibly more tonight.  

     After my run I ate breakfast and drank a lot of water.  I decided to weigh myself after and was 114, which is lightest I've been since the start of freshman year. I think the reason I didn't feel too good today was the lack of nutrients and water. 
     PM- 4 miles at 5:41 pace.  My goal was to just be a little under 5:45 pace and try to see how my body felt after.  My legs could feel today and Saturday's runs in them, but they weren't terribly sore, and I feel like I didn't push it too hard.  .5 cool down

       My goal was 5 miles at 5:48 pace, and just to see how I felt.  I went a bit faster the first 2 miles, and was just hurting, so I cut it short to 4 miles and finished in 22:40.  After my legs were just beat, so I slowly ran back to where I started.  

        XC- We did a hill repeat loop which has 1 long steep hill, and 1 not so long, steep trail hill. I pushed the first loop, but my legs were just dead, so I just tried to push a few of the guys there and not push myself too hard.  I would get out in front of them on the recovery, and have them try and catch me on the hills.  4 loops. 

       Later 1 mile with my little brother.  He ran it in 8:45. 

      5 mile tempo with 1 mile cool down.  5:28-29 AP.  Happy to finally get a workout in that was close to where I needed to be.  I'll post splits later. 

       A little under 7 with the team at easy pace, and then 1.5 when I got home.  I walked some of it when I got home so I'll just count it as 8.   During the 1.5 I did a mile pick up, and started slow, and slowly picked it up during the run to finish with a 5:57 mile. 

       Yesterday I went with my little brother on the 11-year old scout camp.  When I went on my scout camps we ate well, and it was all pretty healthy.  Not this one.  The camp didn't send an e-mail to a few of the leaders telling them that they had changed plans, and wouldn't be feeding the scouts, so when we got there a bunch of things happened, and it all led up to me eating very poorly.  This wasn't very good for my run.  During my first mile my stomach just felt very full.  After that I would speed up if my body was feeling okay, and slow down if it wasn't.  I think I'm getting a bit burned out also, so I think I met take next week easy to mentally and physically get back into the swing of things. 

     XC- 5.5 at a pretty easy pace. Golf Course Extended.  Our pace was around high 6's low 7's.  I'm going to try and hold myself back this week and see how I feel after.  I feel like I am getting burned out, and need an easy week.  The last time I had an off week or week I wasn't training specifically for a race was at the start of January when I got my wisdom teeth out.  

    A little more than 1.5 easy later.

    5 mile tempo.  I did my regular Smithfield Canyon there-and-back route.  I felt great for the start, but then started hurting a bunch during my fourth and fifth miles.  Splits: 4:52 (downhill) 5:42(uphill) 5:21(uphill, then downhill)  5:10(downhill.  opposite of mile 2)  5:43 (uphill.  opposite of mile 1).  My AP was 5:21.7, and I think this is the fastest I've ever ran this route.  2 miles cool down afterward. 

      6 easy miles at around 7:10 AP.  I could feel yesterday's run and I was sore.  

5 mile tempo run up the canyon.  I felt a lot better than I thought I was going to.  I'll get splits and the AP later, but the 5 miles were 27:45.  2 miles cool down.  

      4 easy miles today.  Tomorrow I think I'll try a long tempo run. 

      8 miles tempo Smithfield Canyon run in 45 minutes and 1 second.  My goal was sub-45, and I just bearly missed it.   My miles times were all over the place.  I'll post those later.  My hips were hurting on the uphill, and my knees were hurting on the downhill.  Not much on either one, but just enough to make it uncomfortable.  1 mile cool down. 

     XC-Around a mile warm up, then we were supposed to hit 3 miles tempo.  My throat was hurting so I decided to pace Ethan for his tempo.  I felt pretty good, so I'm thinking I'll go tempo later today.  1 mile cool down afterward.  

     PM-5 miles easy.  I was planning on tempo, but I didn't run until after dinner, and my stomach hurt too bad to push it.  I either ate too much, or just way too many grapes, but my stomach felt like it was out in front of me by a yard.  

     5 miles tempo with 2 miles cool down.  Mile splits: 4:55 (downhill), 5:45 (uphill, but felt really slow), 5:25(uphill, then downhill, just felt slow), 5:10 (downhill, my legs were hurting from the third mile.), 5:55 (uphill, and I was really hurting this mile.) 2 miles cool down at 8 min. mile pace.  I could feel yesterday's runs in the my legs. 

     Easy run today.  

Not a very good run for me today.  I was planning on 8 miles at 5:36 average pace (if I could get that pace), but it didn't work out too well.  I did 3 miles in 16:30, but then on the fourth my acheillies(?) started hurting, and I've known too many people with injuries from it, so I stopped my watch and just jogged the rest of the 4th mile.  I then was just tired the rest of the time.  I took a break after that mile, and started running down the canyon, hoping to keep up a good pace.  I didn't keep the pace I wanted (5:30), but was close (5:31-2).  I feel like I pushed it, but my time doesn't show it for what I felt.  1 mile cool down after.   

      AM-Just under 8, but I'm not sure by how much.  XC upper canal. I ran with Tyson and whoever else came every once in a while.  It felt pretty good.  

2.2 mile warm up to the Sky View track, then I planned on doing a 5k at tempo pace.  I didn't expect this to bad that hard of a workout, but after about 6 laps I decided to split up the 5k.  I did 6 laps, then 4 laps, then 2.5 laps.  I did an easy 400m in between them all.  My first 6 laps were in 7:27.8.  I felt pretty good.  After I did the 1600 in 4:55, then I did the last 1000m in 2:59.  After I did 2.2 miles cool down back to my house.  

     XC-We did Golf Course Extended backwards, and coach said that we could extend it up sunny-side if we wanted, so I did that.   I did 2 half mile (very) downhill pick-ups once my GPS finally locked on.  I did one at 4:38 pace.  That one felt pretty good.  I did another down the Sky View hill, and it was way too fast, but that's okay, I still have 2 easy days before the 15K.

      Pretty easy pace. I got new Asics 1170s yesterday and I tried to break them in today, but they didn't feel too good.  Maybe that's just how breaking in shoes is.  

      Today I ran the Blacksmith Fork Freedom Run in Hyrum.  I was hoping to be 47:59 or faster, but I just didn't have it in me today.  I learned a few things, so it was still a good race.  I need to get better sleep the 2 nights before. I didn't take a water at mile 4, and the one I took at mile 7 splashed out when I grabbed it, so that was another thing I could've fixed.  It was pretty warm, in the 60s or 70s at the start, so not ideal but still good.  I didn't feel the regular tail wind you get coming out of that canyon, and it was hot, so I think if I had the great conditions I had last year, I may have been able to break 48. 

      The first mile didn't feel too good.  I didn't feel like I had everything there.  It just didn't feel like a race.  I was running alone, but I could see Jon Coyle (who ran for Weber and was a very accomplished steeplechase runner.  He also beat me in Smithfield half last year and this same run 2 years ago where he bandit the race) behind me, but I had a good ways on him.  The next few miles just felt slow.  I haven't ran a race over a 5k for almost a year and I think that may have effected me.  After the fourth mile I looked back and saw I still had a good ways on Coyle.  At mile 5 I thought I was speeding up a lot, but when I looked back, Coyle had gotten a lot closer.  After a little ways I looked back again, and he was only a small ways back, and then he passed me.  I ran with him for a little bit, but he was just going too fast, so I let him go.  He had probably 10 to 15 seconds on me when he hit the hill.  I pushed the hill and it actually felt pretty refreshing.  I almost caught up to him at the top, but then when it became flat I think I slowed down.  He gained a lot of time on me on mile 8.  I calculated it out that if I ran 5 min. mile pace for my last 1.3 I would break 48.  I pushed it a lot more when I found this out.  I pushed it a lot and started catching him.  With a half mile to go I was in a good position to get first. With .4 to go he threw in a kick, and I just dropped off pace.  I should've sprinted here, but I just thought the race was over and I couldn't get a better time.  I know I slowed down here though, and that cost me a few seconds.  If I would've pushed the last .3 more I think I may have been able to break 48.  After I talked to Jon, and he said that he was taking it as a workout, and during the last half mile he heard me, and he got competitive and really pushed it.  He was 48:02, and I was 48:10.

      Mile splits: (possibly slow because my IPod had me about 9 seconds slow again.  I think it's just my IPod's timer) 4:48.9, 5:06.6, 5:12.3, 5:11.6, 5:02.6, 10:23.5 for two miles, 5:34.9, 5:06, 1:41.4 for the final .3

      XC-5.3 with team.  It didn't feel easy because my calves were really sore from yesterday.  Not as bad as last year though, so that's a positive thing that happened.  Tyson said we did two 7 min. miles, and I think that's the fastest we went. 

      No running today, my calves hurt too much and I think I should just play it safe.  

     I went to BYU cross country camp from Monday to Thursday and then my school cross country from Thursday to Saturday.

    2.5 miles tempo with warm up and cool down.  I was able to run with Ryan Waite for it, and that was pretty fun.  Averaged somewhere in the 5:20s pace, so slower then I should've been, but still a good run.  Later I ran a few miles on the track.  My calf hurt a little.

      4 easy miles in the morning in Provo. 

      5 miles with a fartlek workout in there.  Warm up, then 5, 3, 2, 1.  All on grass, and my calf felt great, but it was still a hard run because it was very hot.  Over 100.   Really fun to run with some of these fast BYU guys.  Tyler Thatcher  and Ryan Waite.

      I got to the morning trail run on the "Y" late. Around 3.5 miles. 

     We went and ran to some waterfalls, and that was pretty fun.  A little over 4 miles.  I was able to talk/run with Ian Hunter on this run. 

      Fun race.  It was 4 loops around the camp area, and it was 2 miles (maybe more) and I planned on just running with everyone and out sprinting them, but Steve Flint ran the first lap with us, and he took it out pretty fast.  2:27 for the first 800m and on long grass for part of it, and it hurt.  People stayed pretty close behind me until the last 2 laps.  Good effort, but not a good time for how it felt.  

      6.75 with the cross country team on a trail in Nephi, and it hurt.  Our first 2 miles were around 12 min. mile pace, and that was pushing it. 

     2.5 with team.  It was pretty easy.  Kyler, Alex, and I dropped our shirts, so we had to run a little more than everyone else.

      We did a local "5k"at the end of the camp.  At the start some kid sprinted the first quarter mile, but then fell off the pace.  I ran with Kyler and Tyson for the first 2 miles, then ran with Kyler until we had about a quarter mile left, and I threw in a big push.  Our team took the top 5 spots, and 4 out of the top 5 on the girls side too.  It was pretty fun.

     PM- 3 and a little when I got home.  I finally started using my new shoes again, and my feet felt better then usual.

      XC-6.2 We did sunnyside, and it was easy besides for a small bit of tempo that Kyler, Tyson, and I did. 

      PM- 5 easy on my own.  It felt really hot, but when I got home it was only 77 degrees.  My first two miles were way too fast, and I averaged sub-6 min. mile pace for them. I later could feel it in my legs.  

       800m warm up, then I tried to pace my sister for a sub-6 min. mile.  She ran too fast at first, and too slow for her 3rd lap, but she ended up at 6:02, which is a PR for her.After I started my workout of 4X1600 at sub-5 min. mile pace, with 3 min. recovery jog inbetween.  My first two felt great, (4:52, 4:49) but on the jog after my second my calves started hurting like they did in the 15k.  I did one more (4:57) before deciding it might be best to pull the plug.  I think I could've hit two more, but my calves weren't feeling the best and I want to make sure I don't get injured.  After I ran on some easy grass miles to finish the run up. 

      XC-6 We did a track workout today, and it felt pretty easy.  It was 6X600m at I pace with 200m jog recovery. I was supposed to be 1:45, but I think I was fast almost every time. I didn't have my watch, so I would give Tyson and Kyler 50 meters or 8-10 seconds head start before I would go(they were running them in 1:54) and then I would catch them in the last 200m or so.  It felt good, the last two hurt, but it wasn't too bad.  On the last one I tried to catch up to them, but Tyson went really hard for his last 200m and I wasn't able to catch him.  1 mile warm up, 2 cool down. 

      PM-3 easy.  I thought it might be best to do one the runs planned for tomorrow today. 

6 "easy" miles.  I ran up the canyon pretty slow, but it didn't feel easy at all.  My legs are sore from this higher mileage I've been trying to get.  

       5 mile tempo, with 2 mile cool down.  I did the 5 miles in 27:05.  My splits were: 5:05(downhill), 5:48 (uphill), 5:22(uphill, then downhill), 5:12 (downhill), 5:36(uphill).  I felt better than I thought I would for this run.  I was thinking that the higher mileage would make me run slower, but it doesn't look like it did.  I kept thinking that some of the other people in 4A weren't doing this workout, and weren't hurting as much as I was. 

     Today I did 10 miles with my dad up Smithfield Canyon and back.  I think we averaged 7:20 min. miles, so that was good.  It felt pretty easy the whole time, so I'm excited to see how the XC season will go. 

        XC-5.5 Today we did our hardest workout of the season.  I don't think this will be our last time doing it either.  We did 10XBeast (a 290m steep hill that gains 80 feet from bottom to top) repeats, with recovery back down to the bottom of the hill.  I ran all of them with Tyson.  I think he only beat my twice, but I don't know if he was going all out for them.  I felt as good as you can on the first few repeats, especially on the fourth, but after that it hurt just as much as usual.  During the 7th one I was soo tired, and coach had Alex and Brayden run this one with us.  Well I gave up almost when that one started.  Brayden shot passed Tyson and me, and Tyson went with him.  I just couldn't get to the top.  After the 10th one I dry heaved a few times, and just had problems staying on my feet.  We ran a cool down back to the school. 

        PM-5 easy miles.  I felt pretty tired from the beast repeats.

      Met up with Brian at Green Canyon.  We went on a trail up there and he was going to show me a new one they had been doing construction with last year, but of course, since we're in Utah, they were still doing construction on it (I didn't know you needed construction on a trail).  I felt really sore, and my hamstrings hurt afterward, but felt good during the run.  We also worked on some breathing techniques that I'm going to try later.

    I'm going to be at the Nike elite running camp these next few days, so I don't think I'll be able write anything until Sunday.  Good luck with your Deseret News races everybody! I'm excited to see how everyone does.

       10.5 around Oregon, at around 6:45 pace is what someone said.  .5 on a treadmill/down a hall.  

        8 on a Leif Erickson Trail at 6:10 pace approximately.  It felt pretty easy at sea-level.  

    Track workout with all the guys on the Michael Johnson track.  Jerry Shoemaker made our workout and was calling out our splits, so that was way sweet.  Our average pace with the repeats and recovery was 5:12 for the 3 miles.  1 mile cool down.  

      AM-We did some pool running today.  I felt really sore from the core we were put through the last few days.  

      PM/Race-We did the Bowerman 5k, which was just around the campus twice.  I planned on racing it even though we had hard workouts the last few days, and we even did that pool running.  None of the other campers planned on racing it besides Estaven.  I warmed up 2.5 miles with Aaron, Noah, and Obsa.  Aaron said he would tempo the race or go 5:30s until the last mile and then try to run a 4:30.  The race went out pretty fast.   I was right between the chase pack/lead "pack"(a long string of guys with some Africans leading the way) for the first half mile.  People were passing me, but I felt pretty good.  We hit the mile mark, and Nick "Biebs" passed me.  I asked him what our time was and he said 4:46.  He encouraged Estaven and me to keep pushing it.  I slowed down a bunch, but Estaven kept up the pace.  I just ran in a sort of no-mans-land for most of the race after that.  On the second loop around the 2 mile mark Aaron passed me.  I went with him for a ways and passed a group of guys, and then he lost me.  I tried to push it the rest of the way, but I wasn't feeling it.  When your diet has consisted of many M&Ms and pretzels for the last 4 hours before the race, you won't feel too good.  I wanted a sub-15 min. 5k, but it just wasn't in there for me.  I knew I would be able to push it because I was at sea-level, but with the mileage bump for the last 2 weeks, and the workouts the last few days, I'm really happy with the race.  I only was behind the winner by a little over a minute.  After I cooled down with everyone, and when we passed Michael Johnson's track we did a 400m where we tried to go sub-60.  I was in last for that, but I was still a 58.  Noah ran a 54 and blew us all away.  After we did more of a cool down to bring it up to 4. It was a great experience to come out to this camp for the last few days.  Hopefully I can make it again next year. 

      AM-I slept in, even though I fell asleep at 6 last night, I slept almost 15 hours.  I woke up a twice for 10 to 20 minutes.  It was nice because I didn't get any sleep the night before.  Anyway, I woke up and my Achielles was hurting, so I knew I was going to have to go easy.  5 easy miles.  It was harder running back at altitude than when I was at sea level and could run 6 flat pace and still call it easy. 

      PM-5 miles easy.  I would slow a lot if it started hurting.  Just for fun I timed the run, but that made me go way too fast the first mile(5:20), but I slowed down enough to finish in 31:40.

      My dad recommended taking the day off with the Achilles tendon hurting yesterday.  Better to be safe and take his advice then be sorry and be hurt before the season starts. 

      XC-7 I talked to coach about my Achilles, and he said just jump in with a group that was going at an easy pace. The team was doing 8X1000m at I pace (3 min. jog recovery).  I was almost happy that my Achilles was hurting because this workout kills me.  I'm supposed to hit 2:57, and I am usually slow.  Anyway I ran alone at really easy pace, then went with a group that was going a bit faster.  I just kept switching to a faster group until I ran a few with Tyson.  I actually felt really good during these, but I don't want to try anything that will hurt it. I ran the last one in 3:06, so I did do one at a pretty good pace. 

       PM-3.1 easy, but at a good pace.  Everything felt good up until a big bug flew into my mouth in my last mile. After that the rest of the run was full of spit and a runny nose. 

      Ran 10 miles in Farmington on a trail.  I ran with a Garmin to see how far it was.  It was pretty straight, so the Garmin didn't have room for error, and it was consistent with the mile markers on the parts of the trail that had them.  I averaged 6:20 for the first 6 miles, and then I restarted the Garmin and tried to make sure it was about 7 min. mile pace.  I averaged 6:52 for the next 4 miles.  I was really dehydrated, and drank 8 cups of water in the first hour of being back.  I drank more after that.  

     XC- We did Cedar Ridge up passed the dairy, and then back to Sky View.  Ran easy, and it felt pretty good. 

      AM-5 mile tempo, 1 mile cool down.  The tempo started out slower than usual, but it went better after that.  Splits: 5:09.7(downhill, but slower than usual), 5:49 (uphill, but still slower than usual), 5:25.7(uphill, then downhill.  About the same time I usually run this mile.)  5:25.7 (downhill.  A bit slower than usual), 5:31 (uphill.  It's the first mile backwards, and this is the fastest I've ever ran this mile)  I feel good about this run, and I'm surprisingly pretty sore after. 

     PM- 3 miles easy.   I took a nap in the middle of the day, and then my legs felt great.

      Coach recommended taking some time off to mentally and physically get ready for the season and the hard workouts to come.

      PM- After taking 96 hours off, I thought I could finally get back to running.  I felt great the first mile, but then my stomach just felt terrible.  I had eaten too much salt and fat in the last few hours before the run.  It was going to be easy, so I thought the 6 miles would go well. 

       AM-5 mile tempo run.  Averaged around a 5:21.2 pace. Probably my fastest time on that course.  3.25 miles cool down.  It hurt, but it also felt good to go fast, especially after I was done going up the canyon and started to go down it.  Splits: 5:01.3 (downhill), 5:40.3 (uphill), 5:17.4 (uphill, then downhill.  I felt really good on the uphill for this mile.), 5:10,4 (downhill), 5:36.5 (uphill).  I'm finally getting better at running those uphill miles. 

       PM- 3.1 miles easy.  It felt good. 

      XC- 7.5.  We were going tempo today, but since I went tempo yesterday I decided to just run with Tyson today and see how well I could keep up.  He went out pretty fast before we settled into the pace he needed to hit.  We never saw any of the mile markers, but we went tempo for atleast 3.5 miles. 

     PM- 4.25 easy, sweaty, and hot miles.  I didn't feel too great the first two miles, but my last 2 felt great. 

      AM-12 Long run today.  I ran up the canyon today.  At about mile 3.5 I saw Coach Storrs and ran with him and his training friend.  He turned around about a third of a mile before me, and then I sped up a bit so I could run with him on the way down.  He stopped and was talking to the Preston coach so I caught up after a mile of turning back.  I felt a lot better then I thought I was going to on this run.  Maybe I'll run tonight too.

    PM-Decided not to do the run and instead went on a long hike with my little brother. 

    XC/meet-5.5 We had our meet today to see who is on varsity and what times we have at the start of the season.  Kyler asked if I'd pace him for a 16:45, and I agreed.  We did our first 400 in 1:12, and that was too fast and I think it took a bit too much out of him for the first part.  After that I slowed down to pace him better, but he still looked to be moving at a good pace.  At the mile we were 5:25, and Tyson went from 3 seconds behind to running with me.  We hit the canal for the second time and Kyler fell off pace.  At mile 2 we were 11:00 (5:35 for this mile) and Tyson was starting to slow a little.  I then decided to push the last bit when we hit the canal the third time.  I hit the track for the last time and timed my last 300m.  I ended up being 47 for it, so I'm pretty happy about that.  Tyson was 17:07, so it was a good day for him.  No one really had the race they were hoping for, but it was still good to have a meet to see where we're at before Highland. 

    PM-5 easy miles.  My iPod ran out of battery halfway through.  I didn't feel as fresh as I did this morning. 

      AM- 5 easy miles.  Tried to break in my new spikes I got from Foot Locker. I didn't like them too much, but I didn't like the matumbos at first either.  

      PM- 5 easy miles in the heat.  I wanted to do a work out today, but my left hamstring felt funny when I woke up today.  It hurt a little when I sped up on this run.

       XC- 8X1000m at I pace.  Coach said they might 15 to 20 seconds slow because they were on grass and dirt and had a net uphill.  Coach said they should feel how we do them on the track.  3 min. easy jog recovery.  Splits (approximately): 3:05, 2:57, 2:59, 3:00, 2:59, 3:02, 3:04, 2:59. I waited for 20 seconds on every repeat, and then would try to catch Tyson.  I would catch him usually on the canal.  My quads and calves burned during this workout, but I was able to hit a good time consistently. 

      AM-8 easy miles up the canyon.  I felt great.  It was a bit chilly at first, but at mile 6 it started to warm up.  First XC meet in 1 week. 

      PM-4 easy miles. 

       XC- Today we did a mile warm up, then tempo miles.  3 miles tempo, 3 min. break, 2 miles tempo, 2 minutes break, then 1 mile tempo.  I was tired from yesterday's run, and thought today was going to be an easy tempo intervals, but it wasn't.   I ran my first 3 miles at 5:15 pace, unless you count my small break from having to tie my shoe. Alex was pacing my on his bike because of his injury, and that helped out.  My next two miles were 5:18 pace, and then my last mile I finished in 4:51.  Cool down afterward. 

       A few of us met up with Storrs and went and run up to flat top.  5 miles up.  We gained 4000 feet.  We had to walk a bunch of the way up because of how steep it was at some parts and how many trees and bushes surrounded the trail.  5 miles down back down after.  

     XC-8.5, maybe 9.  We did grass repeats again, but we did sets of a 1200, then an 800.  4 sets.  My first two just hurt.  I could feel my quads were still hurting from Saturday's run.  3 min. recovery in between runs.  After the first two I ran with Tyson and Kyler until the end.  My quads still hurt, just not as badly. 
     PM-4 easy up smithfield canyon.  I've been trying to get used to this hot summer running, but it's still feels too hot.  

     Today was scheduled to be long and easy. I planned on doing 10-12 at first, but my legs have been just too tired from the last week.  It didn't feel that easy, but it was the pace I usually run on my easy days.  

       3.5 easy and then some strides.  My legs still felt pretty tired, but they felt better than yesterday.

        Warmed up about a mile and half.  I psyched myself out a little for this race and just planned on going out with the front pack and not pushing the pace too much. I was trying out my Asics spikes out for their first race.

        Race:  The gun went off, and I got cut off a bunch.  For some reason in every cross country race people think the first 200-300 meters is the whole race.  I was about in 40th or so when we hit the road, and this one kid would not let me pass him.  Once we hit the grass I got around him and saw Kramer was right ahead of me.  I told him that we should get to that front pack, and he just followed me as I went.  He said earlier he was feeling sore from a previous workout, so I thought I could outkick him this race.  Anyway, we ran up to that front pack where the pace wasn't going to fast.  We caught it within a half mile.  I tried to get out in front and run a comfortable pace.  I just kept doing that, and Rory would keep passing me and either speeding the pace up or sometimes slowing it down.  We hit the first mile in 5:06ish.  It was a lot slower than I wanted, but I just kept with the race.  Right after the mile mark Rory started to take the same wrong turn Jake Heslington took at state last year.  I yelled at him that it was the wrong way, and he jumped back on the right path.  The pack was pretty much together here and didn't change much.  It was Rory, Kramer, Brady Early, and me.  After we went around the pond the first time, Brady made a move.  He had 5 seconds or so on us.  After a little ways I passed Rory to try and catch Brady and Kramer came to.  After we hit the two mile mark(didn't get any split) I tried to make a move to pass Brady.  Kramer, of course, followed.  We went around the pond the second time and this year we stayed on the grass.  Right after the end of the pond Kramer passed me.  I kept pushing, and then Kramer started going the wrong way.  I yelled at him, but I don't know if he heard it or not.  Some spectators pointed him in the right direction too.  We crossed the bridge and then I made a move to pass him, then right before we hit the sidewalk at the end he made a move and I sprinted right behind him.  I thought I could out sprint him, but I just couldn't.  Brady was third, Andrew Brewer was 4th, Rory was 5th(probably because he took a wrong turn early on.) and Mike was 6th. 

       Afterward I did a good cool down cheering on my sister's race, and then ran a little more.  Then 3 easy miles when I got home to get the stiffness out of my legs. 

      Only about a quarter mile warm up (I should've done more) then we did 2 miles tempo 2 min. break x3.  I ran my first two in 10: 12 (my race pace yesterday) and then my next two in 10:17 (1 second fast) and my last my legs were just hurting from the race, it was uphill and windy and was in 11:15.  I kinda lost my motivation in those two miles, but after I heard everyone else was a minute or more slow on those two I didn't feel to bad.  2.25 cool down.  I should've drank more water before, and warmed up more.  two things I need to work on.  

     Also, good luck to everyone running the TOU half marathon tomorrow, I'll be at one of the aid stations cheering everyone on.

    AM- 2 miles cleaning up garbage after the half.  Got to see a lot of bloggers at the aid station at mile 6. 

    PM-9.  easy long run, although it didn't feel too easy running in the heat.  It's been a hard week, and it feels good to have it done with.   

     A little less then a mile warm up to mack park, then we ran around it once (a little more than 600).  We did some 1000m repeats around the park twice on the grass and asphalt with 3 min. recovery after.  I wasn't hitting the times I wanted to, but I still hit alright times.  splits (from memory): 3:02, 3:03, 3:0X (accidently reset it) 3:05, 3:07, 3:06, 3:08, 3:04.  It was hard on the grass to do the repeats, but the asphalt was alright.  Good workout to have done.

    Ran the course easy, then two other easy miles and strides. 

     We wheeled the course yesterday to find the distance, and shortened it a little from the years past, so this time I know how far the course actually is.  Anyway, we warmed up about a mile and half, did some ups and accelerations.  I felt pretty good, not nervous at all because I didn't over think it.  I went out at a comfortable pace and just held it.  I should've sped up at some parts but didn't that first mile.  5:04.  As soon as I heard that I put in a push for a mile, then dropped back to my pace.  My two mile time was 10:02.  I then just ran the race, but didn't push it as much as I should've.  I remember this part of the race just feeling really easy.  Should've taken the hint.  Once I hit the track for the last 300m I just felt like I didn't sprint.  This was mentall, because I felt great afterward and during, but without anyone next to me it's a bit harder.  Anyway, 3rd mile was about a 5:19 mile or something, so it was slower than the rest.  Good cool down afterward. 

     8 easy miles in the morning. 

     Today felt like the hottest day of the season.  We did a mile and half warm up, and I already had cotton mouth.  The goal was to run 6 miles, and progressively get faster until the last two miles were tempo.  This didn't go too well. Splits (goal time): 5:43 (5:49), 5:30ish (5:39), 5:30ish (5:29), 5:35ish (5:19).  After this the heat got to me and I had to stop.  I waited for Kyler, then we ran to the school, got a drink, and then finished our last miles on the track. I did 2X1600 at 5:02, and 5:00.  Kyler did 6 laps and then left.  I was soo exhausted and just didnt' feel good at all today, but I felt okay about the workout after I heard everyone else's times were pretty slow too.

   12 easy miles up Smithfield Canyon and back down.  My left hamstring was hurting a little bit at first, and then on the way down the canyon. 

    AM-XC-Warmed up just over a mile, then we did 4X30 meter sprints.  I wasn't able to go too fast with these, but they went alright.  1 min. rest between.  then 3X800m at I pace with 2 min. rest, then 4X1000m at tempo pace with 1 min. rest between.  800m splits:2:15, 2:19, 2:19.  I probably should've gone a bit faster on these.  Probably just knew I had to do them faster then 2:20.  Then I did the 1000s at 3:10, 3:07, 3:08, 3:05. I felt really good on all these except the first one (where I felt like I was still recovering from the 800s.  The weather was very very rainy, but not a lot of wind.  2 miles cool down afterward. 

    PM-4 easy miles.  Hamstring didn't hurt and the weather was better then this morning.

    1 mile warm up, to mack park then 3X1000m at tempo pace with 1 min. break, then 3X1200 with 200m at mile race pace, then 800m at Tempo pace, then 200m at finsihing pace, with 3 min. break in between, then another 3X1000m at tempo with 1 min. break.  A little slow (3:15-3:18) on my first 3 1000s, then my 1200s were slow (3:40s), and then my last 1000s were fast or on (3:08-3:13).  Need to work on my kick, but I hate this running on grass and very uneven terrain.  My legs were pretty tired from yesterdays workout. 1 mile cool down. 

    Long and easy today.  Went with Kyler on the canal, and then extended it a little in North Logan.  It was hot.  Averaged 7:19.  Need to drink more water during the day. 

   Around 2 easy miles this morning with strides and accelerations.  Legs were a little sore, but they'll be better by tomorrow.

      Good warm up, didn't feel as springy as I wanted to, but it wasn't state, so I was okay.  I felt pretty good.  The gun went off, and so did everyone.  I got a pretty good start.  Then we had to start the race again.  Okay start.  Then we had to restart again.  Good start.  Then we had to restart again, and finally, really bad start.  I tried to catch up to the lead pack, but I was sooo far behind.  I was in 5th for our team, and nobody from my team got out well, so that wasn't too good.  We went around the baseball field, and I got stuck in a walk on the corner.  I jumped way outside and tried to pass people.  I finally saw that the lead pack still had a long ways on me.  After we went up and down the hill, I could see the lead pack.  I tried catching them, told Mike Buckly that he should come with me, but he didn't.  I was still in 15th.  I slowly caught people.  Before the big hill I heard someone tell the person in front of me they were 12th, so I tried to keep catching everyone.  I caught up to the chase pack with Kramer and a few other guys.  I told Kramer to come with me, and he did.  We caught the lead pack quickly, and here is where I made one of my mistakes. We were running into the wind, so I decided not to lead it, and held myself back.  I then kept running out in front, and then slowing down after I thought the wind was hurting, and letting Garrett Marsing lead it. I need to keep a constant pace or effort atleast.  When I thought I saw the Totem pole was close I made a move.  And then I realized it was far away.  Kramer and me passed the pole, and we ran by each other for most of the rest of the way.  He put a small gap on me before the Softball fields, and then I passed him with about 150-200m to go, and then he passed me 50 meters later he passed me and then we ran to the finish.  He beat me by 2 seconds.  It might not seem like a lot, but he had 15 meters on me, maybe more.  Great race for him though.  Good cool down after. 

     Around 13 miles up Smithfield canyon.  I pushed it on some of the uphills, but tried to keep it easy other than those.  Kind of a run to regroup my thoughts about yesterday's race, and think of what I can improve on.  

     3 easy miles.  They felt so good. 

     XC-This workout didn't go too well for me.  Maybe it was the high miles on Saturday, but it didn't sound like anyone on the team hit their splits either, so maybe it was the course (a mostly grass and dirt course with uneven turrain.  Anyway, workout: (warm up) 6Xmile at Tempo pace, with 1-1:30 recovery job in between.  I started off and hit 5:13.  A bit slow, but it was okay.  Then I hit 5:27, really slow.  Then another time in the 5:20s.  I took a bigger break after this one to wait for Kyler and Tyson, because those were the times they were supposed to be hitting.   Once they caught up, they told me they were hitting their's slow too.  Then after the long break I hit 5:22, and then 5:27.  Coach said to pull the plug after this because I was struggling.  After we were supposed to do 6X200m at mile race pace, but coach shortened it to 2.  I hit 28s on both of those, which was a lot faster than I needed to hit.  Cool down after. 

3 easy with strides.  I felt great!  I might put in some more miles tonight. 

3 easy late with 3X200m at 28, 30, 31 all on the road with equal recovery.  Ready for tomorrow's meet. 

      We had a meet over in Mantua at Box Elder's course.  This course is one of those true gritty dirty XC courses. Coach wanted me to run on someone's shoulder and outsprint them so that I would feel fresh for Bob Firman. Kyler and I wheeled the course to see how far it was.  I think some of the many rocks and bumps may have made it longer it really was, but still .14 long is long so that was our warm up. I ran on someones shoulder up until the mile marker, then I ran with them, but not behind them (JD and Isaac from MC).  At about the two mile marker I made a move away from JD and he fell off pace pretty hard. I ran for little bit more, and then after a quarter mile, maybe a little more, coach told me to take it easier, hold back a little.  After that I just tried to keep JD away from me.  I had about 20-25 seconds on him.  I ran the rest at a pretty good pace, but slower than what we were running before.  He gained some time on me at the end. After a little over a mile of cool down.  Our team did good, our 4th and 5th guys are injured and we took 2nd still, but there's room for improvement. On our girl's side we took 2nd to MC with our 1st runner injured, and another one of our top 5 being gone. 

     AM-6 miles, maybe more.  We did golf course extended, and then I thought that they extended it up Smithfield canyon after that, but it turned out that they went up Birch canyon instead.  I must've just not seen them turn. 

      PM-After a pretty bad day at school I decided the only way to turn the day around was to go for an easy run. 3 easy miles, and they felt great!

      4 at least at practice.  We did a mile warm up, then 4Xbeast hill repeats with a little more recovery than usual.  Then we did some 30 seconds "race pace" (I thought it was 5K, but it was supposed to be mile.  Coach later said I should redo these at home).  We then played 10 dot dot.  After that 1 mile back to the school.  I ran 2.5 miles at home.  1 easy, then some 200s at 30, and 31, then 1 more mile.

    9.5 easy for most of it.  I probably shouldn't have gone that long with Bob Firman in one week.

    1 mile warm up, then we had a pretty hard workout at Mack Park, but mine was shortened because I'm going to Bob Firman.  800m at 2:20, with 1 min.  break, then 400s at 1:09, 1:11, 1:12 with 30 sec break, then 10X200m switching off R pace and I pace with 30 sec.s in between.  My 400s and 200s weren't where I wanted them to be, but it still was a good workout.  My heart felt like it was going to explode out my chest!  200s were anywhere from 31 to 36.  I was supposed to be 31 on the R's and 35 on the I's.  Usually a second or two slow on the R's, and a second slow or right on during the I's.  then I ran some of the 200s with Joseph.  1 mile cool down.

   4 miles with 5X200m at R pace.  These were slower than I should've ran them, but they were alright.  31s-32s with a 33.  They just felt like I wasn't pushing that much though, so that was good.   

Atleast 6, maybe more.  2X1000m at T pace, then 4X200s at R pace.  200s were slower than I think I should've ran, but the 1000s were on pace or fast.  Time to taper more for Bob Firman.

   Little running, then some games.  I took it pretty slow.  I felt good, but it was really cold (I heard somewhere it was 34 this morning when we were running).

    Ran the start and then the loop of the course.  I felt alright, but after sitting on a bus for the 4 hour drive, my legs were tight and my joints felt slow.  I did a four strides out from the start and I couldn't get any good footing, so that was a bit of a waste because I kept having to slow down.

    The Preston team let me come up with them and that was pretty fun. Warmed up with Kramer and Brayden for about a mile and a half, maybe more.  We got ready, Rob Murphy and the Alta crew helped us get ready, and the Preston coach Carson helped me out with getting me water at the start line.  I prepared so well for this race, that I said "even if I don't race well, I can probably be in the top 5."  A bit cocky of a thing to say, so maybe it wasn't too smart, but I knew I'd prepared.  ( Warning, long race report.)

     The gun went off, and Brayden flew past Kramer and I, and we ran both got not the greatest of starts.  We were probably in the top 50 or 60 when the race bottle-necked.  I ran to the outside and ran in the bushes and trees to try and pass people.  I probably whose a little too much energy, but I was passing people.   Someone yelled to the person next to me that they were 30th.  I kept catching people, and when we got to the sand I was on the outside (which curved into the inside), so I hugged the flag and tried to run on the dry sand.   Mile split: 4:51ish(Where I wanted to be).  It worked out pretty well, and I didn't get passed, and I think I passed a few people running on the outside when the sand was wet, and you could get better traction.  I caught up to Andrew Brewer, told him to come with me and try to catch the leaders.  I don't think he did. I passed Ricky Faure and told him the same thing, but it was right before the hill, and the same thing happened.  I kept passing people down the hill, and passed a bunch on the U-turn after the hill.  After that I could see that 2 people were in the lead, and 3 people had fallen off.  I recognized one as Elijah.  I tried to catch up.  Someone behind me was drafting off me, but didn't pass.  I passed one guy who fell off hard right before the two mile mark (9:52, slow, but not terrible).  It still felt like I was racing here.  I was catching up to Elijah and the other guy ahead of him(Johnny).  For some reason I thought I was still in 6th after I passed the guy, so I wanted to get top 5 and pass Elijah.  This race wasn't turning out so great, but I knew if I passed the group that Elijah was in I would finish in 3rd.  Elijah had maybe 2 or 3 seconds on me when we hit the sand.  No one was really that close to me, and my legs had tons of energy. 

      Then I hit the sand and I ran on the dark portion of the sand that wasn't too wet, so I was slipping for the whole 200m or so that I was in the sand, I was using a lot of energy to go no where.  Someone passed me here, and they were moving smooth. Elijah obtained a greater lead on me here.  I passed the person immediatly after we left the sand.  After that I mentally lost it because I'd worked hard to reel Elijah in, but he had lost me.  I then got into a different type of racing.  My goal instead of passing anyone was instead to not get passed.  This is maybe a good strategy if you're in first, but not if you are within striking distance on the people ahead of you.  I went up the hill, then down the hill alone.  I should've made a move, but didn't.  I passed the three mile marker, and just kept running.  I sprinted somewhat, looking behind me to make sure I wasn't being passed. I wasn't, but the guy who I was trying to make sure they wouldn't catch me was, and so Tanner(the guy who was catching up to me in the last 200m) started getting really close.  I ran just fast enough at the line (half second) to make sure he wouldn't pass me. 

    I thought I took 6th, but it was actually 5th.  Elijah passed Johnny in the sprint and was third.  Kramer didn't have a good race either.  It was pretty depressing afterward.  We cooled down around 2 miles, but my legs still had TONS of energy.  It was that last kilometer that I gave up that I was around 12:02 for what I thought was the 4K mark, but it was probably a little early.  After I ran two miles alone, and then about a few hours later I ran 3 more.  This will be the last race I finish not in the top 3.  

Around 7 miles. A little over a mile warm up, then 2X2 mile tempo with 2 min. recovery.  Mile spilts: 4:52(I just kept thinking about the bad race on Saturday), 5:14=10:06(uphill overall) .  Then 5:05, 5:12=10:17 (Downhill overall, but there was a headwind for the last 1.5 miles).  Then we ran over to the track and did 6X200m at mile race pace.  30s to 31s.  I worked on starts with these.  Maybe I'll run more later. 

4 miles later at a pretty good pace, not easy, but not hard, just a good feeling pace.

    I usually would count this run as 2, but Ethan's GPS had it at 2.79, and he didn't have it on in the park.  We went to Beauty, then down Beast, then strides at Mack Park. 

     I ran around for a long time (maybe not long, but around a mile and a half or more) looking for the bus where I left my stuff.  Then we watched the other races (the girls beat Mountain Crest!  First time MC lost to our girls since 2006 I think. It was also a tie-breaker, so it was soo close) I found my stuff, and we did a good warm up of around a mile and a half with the team.  The course is fast, but they changed it from last year and made it longer (an extra .1 is what I heard.  Jerrell ran 14:58 here last year on the full 5K, a very fast course, and I ran 15:05.)

     I tried to get a good start (what I'm trying to work on), but mostly sprinted in between 50m to 250m.  I'll need to work on that.  After that, I kinda got into a bad mental state for a long while.  I kept thinking don't let anyone pass me, just stay ahead.  This actually made me go slower because I was always looking back.  I just ran alone the whole race.  I tried to push it, but I kept letting up, and when I looked back I would slow down.  I should've gone faster, but didn't.  Again, need to work on that when running alone.  When I got into the right mental state and it felt like tempo mentally, I saw I gained a whole lot of ground on the people behind me.  When I looked back and tried to get a lot of ground in between the next person and me, I didn't so much.  I just ran the end well, and just finished strong. 

       The guys won also, which was great because MC won Bob Firman Division I Varsity race, and we beat them here.  Alex and Stockton came up pretty big going 14 and 15.  Kyler was 5th, Tyson was 8th about, and Ethan and Glen both had good races too.  We won by 4 or 6 points, so that was great. .5 mile cool down, then 4 miles when I got home, with the last two 6:00, and 5:52. 

AM-7.25 easy miles. 

PM-After a pretty rough day from school and other things, I just was so sick of everything so I did the one thing that is almost guaranteed to make the day better.  I went for a 4 mile run.  Probably shouldn't have with a hard workout tomorrow, but oh well.

    1 mile warm up to Mack Park, then 800X3 at I pace with 2 min. recovery.  I was slow on my first two (2:22, 2:23) and I was right on for the next one (2:19).  It was pretty muddy and cold, so I felt really good about the 800s.  After our third recovery we did 4X1000m at tempo pace with 1 min. recovery.  These went good, 3:13 on the first, then 3:09, 08, and 07.  Other than the mud it felt good.  After this we jogged around a bit then did 6X30 sec. at mile race pace (but Kyler and Tyson made it more of a sprint on almost all of them) with 1 min. recovery.  Cooled down back to Sky View. 

    Long and easy today up Smithfield Canyon.  It just didn't feel that easy from how sore I felt from the recent workouts.  It was also pretty cold,  mid-30s when I started, and it didn't get much warmer until mile 10 or 11. 

  1 mile warm up, then we did 5Xmile repeats with 2 min. rest/jog.  They were supposed to be at Tempo pace, but the course+lots of wind made it difficult. Splits:5:09, 5:15, 5:17, 5:11 (I really pushed hard on this one), and 5:18.  I was supposed to hit 5:05-5:09, so not as good as it should've been.  Quads felt a little sore.  After coach had us do 30 sec. on at mile race pace, and then 1 min. easy jog.  We did this on the track, so I thought, why not just do a full 200m at make it one second longer?  So I did that.  Splits were usually 30s or 31s, but I hit 32 once and 29 on the last one.  More of a cool down after. 

Easy Pre-meet.  I was going to run some more on my own, but didn't have time.  It's okay, I'll get a good amount in tomorrow.

     We ran most of the course but the last small loop for a warm up.  Claire ran way too hard the first and was ahead of Sarah Feeny and the Box Elder girl the first two thirds mile or so.  She had a pretty good race though, but got passed by two Ogden girls in the last 300m, so if she can close that gap she's going to kick trash at region.  We stretched and did accelerations after cheering the girls on.  (Box Elder, Bonneville, and Ogden all came to this meet.)

    Race: I got a terrible start.  Sad I can't even get a good one at a small meet.  I was in first by the first 500m though.  Mike Buckly(he ran hard yesterday, so for him running this fast today he did great) ran with me pretty much the whole race. After the first mile I decided to start pushing the pace a lot more, but Mike hung on. On the last mile I made a move, and dropped him a little, but just kept the same distance between. I ran 34 seconds faster than a few weeks ago, so that was a plus, but today I was supposed to push it more.  I was really inconsistent on my pace, and jumped around a lot.  I NEED to stop doing that and just commit to racing the whole thing.

     Around a mile and a half cool down, possibly a little more, then 3 miles when I got home.  First two were just under 12 minutes, and that felt like a good pace.

    6.8 easy in the morning. It's getting cold,  but it was warmer today than last week.

    4 easy with hill push.  Yep it's getting cold. 

     Mile warm up, then 2X1000m at I pace. with full recovery (3 min.)  This went pretty bad.  3:01 and 3:00.  It was muddy(still not a good excuse), then I ran 400s at R pace.  First one I ran alone, then the next 3 I ran with Kyler and Tyson, and staggered it just enough to push me. 1:05, 1:02 (last 200m was 28.  Inconsistent pace.) 1:02, 1:02.  It was a bit downhill overall, but it was a little muddy in the area we did these, but not as much as where we did part of the 1000s.  400m recovery between them.  Then 200m at R pace, with 200m recovery.  Splits: 32, 30, 29, 29.  These were fast, but I staggered it minimally, and Kyler and Tyson still were ahead of me.  1 mile cool down.

     4.2miles up the canyon a little ways, then going to the school to meet with some of the guys on the team.  Only 4 of us showed up, Glen, Stockton, and Kyler.  We ran to North Logan and back. It was 6.7miles

    A little over 4 miles at noon.  My legs still felt really good.  Maybe this high mileage is paying off.

XC- Around 5 miles, maybe a tad bit more.  We warmed up, then did 1000m at I pace (2:56 and felt pretty good, it was only one so it wasn't able to phase me too much, even though it did have some uphills in it.), with a good recovery, then 3X400m (equal run for recovery) at mile race pace.  These were also a little uphill for the first two, and we ran the last one backwards. I missed the marker twice.  The first one was 1:07, but I ran extra, so probably a 1:06, then the next one was a 1:05, but I ran a little short, so it was probably 1:06 again. Then we ran them downhill, and I ran the first 200m in 30 sec, and the next 200m I knew I'd gone out too fast, so I slowed it down and finished in 1:03.  After we did 200s, and all of these didn't have much of a net gain or loss.  31, 32, 32, 30.  Not too good, but okay.  1 mile cool down, then 3 miles when I got home. 

Mack-and-back, with games at Mack Park.  It was pretty fun, except that some girls were outrunning me.  ah, oh well.  I'll probably run more tonight. 

      Warmed up a mile and half with Alex adn Tyson.  I was going  to run it a mile at 5k race pace, then tempo mile, then 5:20 mile for last mile, but then Alex asked me if I'd pace him to break 16:30, so I said sure.  The pace felt really easy for the first mile, but then I accidently brought him across the mile marker at 5:10.  Whoops, that was a mess up.  The next mile he significantly slowed, but he kept a good pace.  Andy Penman of Bonneville passed us before the 2nd mile marker.  I came across at 10:50ish, he was 10:52.  We pushed it until we only had about 800m left I told him I was going to catch Andy, and I told him to push it to the finish.  He didn't push to the finish as much as he would've, so that didn't work out, because Alex ended up being 16:32.  2 seconds! I caught Andy and ran 16:04, and that wasn't that fast either, so Alex must've slowed down a little much near the end. 1.5 miles cool down, then 6 miles when I got home. 

     6 in the morning easy.  I felt a bit sore from the extra running yesterday, which was probably way too fast.

    Over a mile warm up, then we did Terrible TriangleX2 (sprinting relay thing.  4 people on each team, and then you relay a triangle. Since it's close to region, we only did it twice.)  I started out on leg 3.  I ran 48 for my first leg, then 1:20 for the second leg, and 5X for the third, and then on the second time through it was 50, 1:19, and 55.  Then we did a good cool down, and some drills before ending. 

    8 easy and long miles up Smithfield canyon and back.  It felt pretty easy, and sometimes I'd even speed up, and it'd feel easy. 

    Warm up, then a 600m at I pace(1:39), a 400m at R (It was supposed to be I, but that felt way too easy)(1:03), and some 200s(30, 31 30 30) at R pace.  I tried to work on being controlled during these and not using any extra energy.  Just making them seem easy. It was our first time doing it on the track for some time, so it seemed sooo easy.  Good cool down afterward.

2 miles at most.  Really easy with 4 strides after.  Ready for region and state, and ready to see the girls' team upset MC and Ogden.  Claire (my younger sister) and the rest of them are running great, and Claire is finally getting XC down a little, and after working on speed, she could really put herself in a top 5 spot!

    Good warm up, we ran part of the course, then we stood around, and watched everyone else's races, then we did another warm up with accelerations.  People were running fast times (they labeled it as 5k, but 2.99 or 2.98 is what I heard from the Ogden coach who wheeled, but then Runnercard put it 25 meters short of 3.0).  We hadn't had a fast race course for a while that wasn't really hilly or long so this was finally a race I'd been looking forward to. 

    We ran out fast, and I thought about drafting on Mike Buckly for the first loop and then break away on the second loop(I know, jerk move on my part), but I just felt really good, and after the 800m mark I just took off.  I felt amazing!  I just didn't care what was happening behind me, and just ran.  It felt soo nice.  I was 4:48 at the mile mark, and then just kept going.  Right before the two mile mark, my stomache started to hurt.  I'd eaten jujst a tad too much before the race, but my legs felt great.  I just kept running and a little ways after the two mile mark Coach Storrs told me to just jump into a tempo pace and I had a big gap on Mike.  I kept being unsure if I should or not, and sat on the fence a lot, with a lot of switching back and forth to tempo, then race pace.  I heard I had 300m left, so I started to push it again, then after I heard the Box Elder coach say I was at 13:40.  I tried to sprint, but without anyone next to you it's hard.  I tried to do a "relaxed sprint" that I worked on during on Monday. 

      I finished in 14:32.  Mike(who'd been sick. I knew this before the race, but I'd forgot about it) wasn't too far behind, and then some more Ogden guys, but I didn't see any Sky View guys.  CRAP! Then I saw Tyson(our #3) and Alex(our #4), but not Kyler(who was very sick) or Stockton(#5 who didn't have his best race either), so I was scared that we weren't going to make it to state.  We ended up taking 2nd though, so it was great.  Happy we ended up making it back to our 2nd spot in the region. (our girls took 2nd also to Ogden, so if only Ogden didn't come back into our region, we'd be region champs on both sides.)

    3 easy mile with my dad when I got home.  I feel amazing. 

    Today UEA started for us, so some of the varsity and some of the senoirs decided to plan a trip up to go to high altitude.  Well, our original plans fell through when the government shutdown happened, and instead of going to 10,000 feet, we ended up at 6,300 feet at a cabin of one of the kids on our team.  We ran 5 easy miles together, and I felt pretty good. 

     AM- We went to the local track (which was freezing so much, that we ran with jackets on) and did a 600m and some 200m at I and R pace.  600m I just felt really good, and had just taken off my jacket for a few seconds when I started.  I had given my other teamates a 10 sec. stagger.  They ran faster than their paces were supposed to be, so I ended up running faster too. 1:35 for the 600m.  62 for the first 400, and 33 for the last 200m.  After we did 200m and I was 30 (I was supposed to be 31) for all of them.  We cooled down in the chilly weather for a mile and a bit.

   PM-5 miles easy where my stomache didn't feel good. I ate way too much.

    3.6 on trails up at the cabin.  Really cool views.  We were up to 6800 feet I think, maybe a bit higher.

    2 miles.  .5 warm up, 1 mile breaking in my new spikes, .5 cool down.  2X200s just to see how they would go with the spikes. 27, and 28, so okay, not great, but my legs still feel fresh.

    Around 3.5.  Maybe.  We ran less than a mile warm up, then 2X30sec at I pace, a 5 minute recovery, and 5X15sec at Mile race pace (equal recovery in between the 30s and 15s).  After we cooled down, and then I ran an extra half mile with Kyler while he tried out his spikes from track on the grass.

    State pre-meet.  It was around two, but before I had to go to the dentist, so I ran there and back during 5th hour.  We went longer than I thought we would, and we did 6 strides, which was more than we usually do.  Eh, it's okay, it still wasn't much.  I'm ready for tomorrow.  After last week, I know it's going to hurt, but I know I can break 14:54 with the shape I'm in. 

    First, before I go on about my race, I just want to thank my coaches, teamates, competitiors, and most importantly my family for helping me have such a great race.  Most importantly I'd like to thank my dad for helping me out today.

    A very Bitter-sweet race.  Mainly bitter though. These last two weeks my throat had been very dry and sore when I woke up every morning, and I would wake up a few times a night because of it. I would just get a drink, and then it'd feel better.  Well, today it didn't go away in the morning, so I kept drinking water all day.  It finally went away about 30 minutes or so before the race. I had drank a lot of water though.  I warmed up with my team, and I felt good other than my throat and my stomache was starting to hurt a little from overhydration.

     The gun went off, and I sprinted out well, got in my position, and ran my race that first mile.  I kept looking back to much to make sure no one was passing me (mistake #1).  I ran up the hill, and it didn't hurt too much.  I should've sped up, but no one was too close to me.  I don't know where the mile marker was, but I heard 4:50s and 5:00s, but I wasn't sure.  I just kept running.  Right about the first time I went around the pond, my stomache started hurting.  I then went into a go-for-the-win mode instead of go-for-the-record.  I mentally just lost it, and kept looking back.  I kept running, and was at mile 2 just under 10 minutes.  This is where I should've known I'm going to have to hurt to get the time.  Chuk told me I ran 5:07 for that mile, and I wasn't sure what that meant.  After this I should've pushed it.  I was on record pace, and I knew I can kick and finish with a sub-2:20 final 800m, but I knew I'd won the race if I just finished well (mistake #2 or 3 or something).  My stomache felt better when I slowed down, so I went with that. I heard I was still in the high 13 minute range with less than a 400m left.  I think my last 400m I just got out of the zone.  I remember it feeling easy when I ran across the road, and hitting the track, and just watching the numbers go up.  My last 50m was like 10 or 11 seconds.  I was supposed to sprint.  Mike Buckly ended up second just like he was at region, except this time he was closer. Good race for me, but not great.

      Cooled down after with my team, then ran 4 more miles when I got home. 

     I was going to do a 4 mile slower than tempo run (around 5:40 average was my goal) uphill, and then 4 miles back down the canyon at sub-5:30s or faster.  I started running, but kept thinking, this isn't supposed to feel easy.  And I just kept pushing the pace.  I ended up running 4:40(downhil) that first mile.  Whoops.  Second mile was 5:24(uphill), so after that I knew I wasn't going to make it to the 4th uphill mile.  I decided to change it to 5 miles tempo after that.  I hit 5:12 the next mile (uphill, then downhill.  A little slower than I would've wanted for this mile.) and my 4th mile I was really hurting.  I wanted to go sub-26 for the 5 miles, but after the fourth mile I was done.  Last mile was 5:00(downhill). After I ran 3 miles easy, with a quarter mile hill push in between. Then I ran the uphill mile I didn't run at the end of the tempo before, and decided to push it.  It ended up being 5:20.  .5 cool down after.

    12 miles up Smithfield canyon and then back down in 1:11:20, and 1 mile cool down.  My legs were tired on the run from yesterday's and Wednesday's run.  I don't think I have much of that taper still in my legs.  Today was going to be easy, but I timed the run anyway, and I pushed it up the canyon a lot, and on the way down I was just tired as can be, but still pushed it because I wondered what my pace was going to be.

    I went for a long run up the canyon.  My legs felt really tired when I started, and got better the farther I went up the canyon, and then started hurting again on the way back.  Now time to relax a little.

5 miles tempo in the very wet and cold outdoors. The run went well today, and I pushed it the whole way.  26:29 I think, so that was great.  Then 2 miles cool down that were also wet. 

3 miles at 7:30.  These were a lot easier than the earlier miles, mostly because the wind had died down, and rain wasn't pelting me. 7:00 pace.

Long run.  It was supposed to be easy, but ended up being 6:12 average pace. I was sore from yesterday. 

     5 miles tempo, then 2 miles cool down.  My calves were burning the whole time, I expected to run 6 min. miles, but was a 5:26 AP instead for the tempo.  I'll try to run 3 miles later. My body is very sore.

    3 miles later to mutual and back after. 

    4.25- We warmed up with some of the guys I was going to pace PR in the mile.  I was going to pace (with Kyler) Stockton, Wes, and Ethan to break 5 minutes.  It was a little cold, and windy, but they wanted to do it anyway.  We started, and everyone shot out fast.  I got behind Kyler at the 200m mark.  32! too fast.  After that I passed Kyler a little before the 400m mark, and that was 1:07 for me, 1:08 for Kyler, 1:09 for Stockton.  600m we were 1:45, again, too fast, but getting back on pace.  We hit the 800m at 2:22 or something like that.  Ethan and Wes had both fallen off, but I was going to pace Stockton to break 5.  We kept pushing, and I was around 3:38 on the third lap, and he got around me, into the wind, to pass me.  He ended up finishing in 4:52, which was a 17 second PR.  Ethan was 5:12 (2 second PR), and Wes was 5:35.  I then paced Joseph to go 5:40 in the mile, but I sucked at pacing. We went 1:15, 2:40 or something, and then during his 3rd lap, he thought he was 30 or 40 seconds slow, and just said he wanted to stop.  I thought it was because he was hurting, but he thought he was way off.  We came around 4:10s for his 3rd lap, and for his last lap 5:54 to 5:55(A 2 second PR).  Cool down afterward.

    3.2 with Alex. It was easy, and it felt EASY.  We had to extend it around the cemetary because we saw a funural was going on, so we decided it would be awkward to run by shirtless.

    Ran a warm up with Thomas, a little over 2 miles, then got ready for the race.  I was supposed to at the slowest have it in 5:05s for the workout Coach Write had for me.  I took off a bit too fast, and then slowed down.  There was a biker in front of me keeping cars from hitting me.  I ran the first mile in 5:02 (slight uphill), the second in 5:02.4 (slight downhill, but mostly flat.) and then the final 1.1 I knew I needed to speed up to break 15:30. Right before the 2 mile mark I sped up a little, but stepped in a pot-hole and almost fell down.  I sped up and sprinted in the last mile, but according to the official time was 15:31, while my iPod(which is about a second a mile slow always) had me at 15:28.  Oh darn, but it was a great race, and great to talk to so many people I haven't seen in a while.  Cooled down with Thomas and Mark.

    8 miles easy up the canyon.  I felt good, better than earlier this week.  A really good week of miles for me this week.

Well, I found a big drawback for daylight savings: It now feels like it's ten degrees colder.  5 miles tempo, which felt sooo hard, but good to have done now. I ran faster than my PR for this course, which I ran last week.  26:02.  Splits:4:45.6, 5:27.7, 5:11.9, 5:00.9, 5:35.8. 1st mile downhill, second uphill, third uphill, then downhill, fourth, downhill, and 5th uphill.  I wanted to break 26 minutes, but I didn't think it was realistic, but it ended up being realistic at the end.  My achielles hurt at the end when I stopped, but got better on the cool down.  Afterward I did my first ab/arm workout since 5 days before state.  It hurt more than ever!

I didn't have much motivation to do the next four miles for today until 6 when my dad came home.  He biked by me for it.  I went way too fast for it, and averaged around 6:30s.

    1 mile warm up, then 5k tempo on the track to make it easier after yesterday's hard tempo run.  It went okay, except it was cold, a little windy, and the football team decided to use lane 1 on the home stretch for some of thier stuff.  Splits for 1600meters: 4:48(much too fast), 5:00, 5:00, 35 for last 200m.  Then, Alex Lyons and me ran golf course, which is over 4, but I'm not sure by how much, so I'll just put it in as 4.5

    2 easy miles when it was dark.

   8 with Stockton at a pretty easy pace up Smithfield canyon.

   2 later.

6.5 atleast.  1.25 warm up with Stockton (he was doing 4X1600 meters), then the run was supposed to be: 3X1200m at 3:27, with 3 min. recovery, and then 2X800m at 2:18, with same recovery, and then 4X400m at atleast 1:03s.  Well this workout went over like a pregnant high-jumper.  I did 2X1200m at 3:26(first lap was way too fast.  Either 1:03 or 1:04, so I slowed down on the next laps on purpose), and 3:29.  Then 3X800m with 2:18,(I was hurting badly), 2:21(last 200m I fell apart and ran a 37), 2:21(same as before.) and then instead of 400m I did 200m.  I bearly was even able to run the same pace as the 400m's were supposed to be.  My stomache hurt and my legs were tired.  No more bacon sandwiches before hard workouts.  1.25 cool down.

4 miles at a good pace, it felt really fast, but ended up being 6 min. pace, maybe a tad slower.  A little over a half mile cool down afterward.

6.33 miles in 45 minutes with Stockton.  It felt harder than it should've.  We started pretty slow with a tailwind, and ended up running sub-7 minute miles into the wind, which wasn't easy like we were supposed to be running.

Around 12 miles today.  I ran to the base of Beast (hill), and then started my workout.  5X3 hill loop.  This loop I would push the uphills.  The loop went up Beast, down Beauty, and then to the Lion's trail, and up the hill that ends at the start of golf course hill, and then back down that hill, and then up Beauty and down Beast. I guess it was around a mile loop, it took me around 8 minutes to do one. I tried to pace myself up Beast.  My legs were burning the whole time.  After the workout, I did sunnyside extended and back home to make it 60 miles this week. The whole run my legs were tired from the week.

   Yesterday I woke up with some pain in the front of my left leg.  It only hurt when flexed a certain way.  I described it to some people and they said it was shin splints. Well that sucks.  I needed to go tempo today, but it hurt to run fast at the start of the run, so I ended up just running fast when it felt good, and slowing down if it started to hurt.  When I started running, everything felt great but my shin, so I slowed down even though I wanted to push myself.  I did 2 miles tempo and uphill during the run (5:27, 5:20), and then it started hurting a little, so I slowed down.  Then after 2 easy miles, I turned around and ran 2 miles downhill tempo. The first one is a sharp downhill, so it should've been faster, and the second one is gradual.  My first one was 4:50, and the second one was 4:31.  After that I still felt great, other than my shin, and tried to keep a good pace. 

2 later

1 easy on a tredmill with a progressive incline, then 6.5 miles with some of the XC guys, and then 1 mile when I got home.

10.5 miles, but my legs feel like it was a lot more.  I warmed up almost two miles, and then ran the first part of the workout.  My coach had me do some Russian intervals. 3X(3X300m at mile race pace or faster with 30 sec. recovery.  In that recovery I had to run 100m.) with 3 min. recovery in between sets. It didn't feel too bad on the first 300m, but after that it started hurting in the calves.  My left shin didn't hurt for the first time this week!  Splits: 44, 46, 47, 2nd set: 46, 46, 47, 3rd set: 46, 47, 48.  The goal was 48 or faster.  After I was supposed to do 2X800m at 2:18, but after I tried my first one, my legs were just too tired to push through anything passed 400m.  I did some 400s and 200s instead at just a little faster pace and less recovery than planned.-(3)400s-1:05s and (2)200s-32s.  Then ran a cool down, then saw Kyler, ran with him, then paced Claire for her 800s, and then ran some more cool down, then ran a downhill, and uphill when I got home.  Tired legs.

4 that were supposed to easy, but I was in a hurry afterward, so I had to run it faster at probably 6 min. pace.

5 miles later.  Slower and Easier, so it felt good.  And afterward I didn't jump in the car like earlier, so my legs feel better after too.  I'm excited to watch the Mountain Regional tomorrow. It's in Ogden, and my dad got off work so we could go watch it!

Ran a little cheering people on during the guys Mountain Region race, and then changed into my running clothes, and then ran with Rory and Kramer 6 miles while cheering on the girls race and after it.

When I got home, I ran a little over 4 miles at a good pace.  I didn't run my workout today, but switched it with tomorrow's easy day. Most of the snow had melted, so that was good, and hopefully it doesn't snow too much tomorrow.
 

   A very hard day mentally and physically, but mostly mentally.  I ran to Mack Park, and did the workout. 6Xsteep lions park hill, then up golf course hill (In other words, 6XLong steep hill.) with 4X200m sprints afterward.  It was snowing and was very windy when I started, and it got worse.  I ran my first 4 at probably the right pace.  They hurt, especially my quads.  My next one felt slower, and I was thinking about stopping.  Before my final one I dropped a layer off at the buttom of the hill, and then ran it faster than I think I did any of the other ones.  By the time I got my other shirt and hat on, they were soaked.  Then I ran home, and did the 200m's on the road.  I didn't time these, thinking I'd be lucky if they were even 31s.  I then ran 2 miles cool down to bring it to ten.

   AM-Warmed up with Claire, then 1200m at 3:24 (goal:3:27), and 3X800m at 2:14, 2:18, and 2:16 (goal 2:18) and 4X400m at 1:02, 1:02, 1:02, and 1:03 (goal:1:03).  I was supposed to do two other 400s, but when I started my legs felt very tired and wiped out, so I wasn't expecting the workout to go this good.  3 min. recovery between the 1200 and the 800s, and 400m between the 400s.  I thought about stopping after the first 400m, but I kept telling myself, just one more, then I'll be done. After doing that 3 times I was done.  Cooled down afterward.

   PM-4 easy up the canyon in the dark. I also went on a hike today, but I didn't run it at all, so that doesn't count as any miles. We saw a USU XC runner run passed us, then saw the trail led to a tunnel that was 4 feet high(maybe less), and have no idea how he ran through it, or where he was going before that, because there wasn't any more trails at the end of it.  After my run, I did a core workout.

5.5 easy with Tyson and Alex.  I said we should do Golf Course extended.  It wasn't that snowy for the first part, but then I realized, we're in the mountains.  And then we were sliding in the mud and snow.  It's great running with people.

3.1 easy when I got home. 

    I wasn't feeling that great before I started.  My legs are still tired from the workouts last week and on Monday.  Today I went 4 tempo, and other than my first mile (4:47) everything else didn't feel right.  Still ended in 20:40 to keep it at 5:10 AP.  After the first mile I slowed down on purpose, but my legs just hurt. 

    4 miles with Kramer in the morning with some strides.  Still felt sore. 

   Ran the course (there was a freaking river that you cross 4 times for the race!) and ran to a bathroom in the middle of the course, and then ran 4 strides.

   A pretty crazy race.  Coach Murphy was great and invited to me to come with his team down to NXN southwest a few weeks ago.  I had been looking forward to this race, but my main focus was/is Footlocker still. I hadn't tapered as much as usual for this race, but knew I should still be a top-5 finisher if I had an okay race.  I warmed up later than usual, and got to the start late.  I planned on taking the first mile at a pace that felt easy, not caring how well I started, but get close enough to the front, and either make a move to the front (at the mile marker) and run on someones tail for the rest of the race, or break away from the pack, and then at mile 2 make a move to win if I'm in position.  I ended up do my stretches at the start line, trying to hurry and get them in. 

  The gun went off, and I did the same thing I did at state, just not at an all out sprint this time.  I got out well, and in a good enough position to make a move, and my legs felt great.  Nothing hurt, it felt easier than a tempo run.  I got in position and let the Colorado kid go.  Now looking back on it, I wish I would have tried to go with him, and not let him get a big gap on me.  On the first turn, it was really muddy, and some kid in a Dover uniform cut me off and I went from 5th to mid pack.  I was ticked, but got into 2nd at the mile marker.  This is where I should've made my move, but instead I just ran next to Brewer.  My legs felt good, nothing hurt.  It felt more like a fun run for some reason (probably the mud, we crossed the 3 inch deep 6 foot wide river 2 times by now.  I ran in the less muddy parts, and before I knew it I was at the 2nd mile marker (10:02).  I then decided to make my move, but I was too late.  A kid in a green jersey went with me, but burned up and fell off after a half mile.  I started catching Cerake, but I wasn't in it all the way, and I was too late.  He was around 9:48, maybe faster at the 2 mile mark.  I finally felt like I was racing again. If someone was with me, like Kramer(got boxed in at the start) or Connor Mcmillan(sick), I would've caught him because I would've been pushed by someone else, not just a target for the last half mile. I ended up finishing 5 seconds behind him in second.  Zach Jacklin, Mike Buckly, and Brewer all came in about 9 seconds later.  I congratulated Cerake and others, then went on my cool down. 

    Later I ran more with Murphy and Kramer whenever the bus stopped on the way home. If we ran at 7:30 pace then it added up to be 3 miles.  The Alta team finished 10th, which was great, even though they were hoping to be 2nd or 3rd and go to nationals.  None of them had the race they were looking for today.

    3.5-After an absolutely terrible dar, I went on a run. I warmed up and did half the track workout(I only did 1X1200m, 1X800m and 2X400m, all were supposed to be at 4:36 pace, I skipped 4X400m at 63) I hit 3:20, and this killed me afterward, then 2:17, and then 1:09, 1:08. My lungs and throat were burning, so I ended up stopping there for the hard running.  I'll try to run some more running later, and sprint up some hills to get the speed in.

    6.5- I came home and got on a jacket and went back out.  I ran easy until I would get to a hill, then I would run down it hard, or run up it hard.  I did 5 uphills, 5 downhills of various slopes and lengths. I'm more itred today than I thought I would be.

   5.1 easy with Alex, Ethan and Tyson, then 2.2 more with Ethan.  Near the end of the 5.1, Alex and Tyson started sprinting, and those two can sprint probably just as fast as our sprinters.

   8 long and easy near the end.  I was planning on running 6 min. pace, but then I didn't start my iPod timer, so it was more on effort of 6 min. pace for the first three.  Then I realized that I only have one and half weeks til my race, so I need to taper more, so I slowed down. 

    A mile warm up with a whole lot of people.  I was planning on taking this tempo, and my goal was 5:05 pace.  I think I ran 15:44, but I'm unsure.  My dad had me wear his GPS so I could make sure I didn't go too hard and race it, or too easy.  Kramer said that we should run as a pack the whole time, and then with 400m left it's anyone's game.  We started out, and everyone went out pretty fast, but they were still talking.  Everyone probably looked relaxed and like they were having fun, but me.  I was focused on going 5:05 pace, and I was 5:13 for the first mile, with everyone close behind.  After that I kept trying to increase the pace, and when the downhill came, it wasn't hard. I think our second mile was sub-5, and the pack developed.  It was Kramer, Rory, Andrew and me.  We stayed together, and with 400m to go, I told them, and Kramer and Rory ran away from Brewer and me.  I thought with 100m left, that there were prizes for only top 3, so I sped up just enough to beat Brewer. He wasn't registered and they didn't have prizes, so it my little kick didn't mean much.  Kramer won it, with Rory 2nd.  It was fun.  Everyone sounded like they felt it was pretty easy running in the pack, but me. It was fun though, not being competitive the whole race.  The garmin said 3.14, but those things usually are off on courses that have lots of turns and curves.  We cooled down atleast a mile afterward.  Good run, it was fun, and easier than running tempo by myself.

    Track workout.  It was 2X(200m at 31, 400m at 69, 200m at 31) with 5 min. recovery (it felt so nice) and then 2X200m all out.  1.5 mile warm up, and then I had to take off my jacket and sweats.  I started out running my first 200m in 29, then 70 for the 400m, and then 32 for the final 200m.  2:11 for the 800m.  The second one had my first 200m in 30, the next 200m I slowed down too much though. It was 36, and then I sped up the next 200m to even it out back to a 70, and then finished in 32 again.  2:12 for that 800m.  I then did my 200m both in 28.  Then 1.75 cool down. 

   6 mile run in Logan with Jerrell.  It was great to finally catch up with him.  He pushed me at every meet my freshman and most of my sophomore year(he got injured during track season, but still ended up running a 9:20 3200m on a windy and rainy day, sadly that got his injury worse)

    I was supposed to go 4-5 miles relatively easy tempo.  Nothing that would take anything out of me for Saturday.  I started, and I felt pretty good, except a little knee pain.  I hit my first mile in 5:02, way too fast.  I slowed my next mile to a 5:42, still pretty fast, then a 5:30, and then a 5:32.  It felt like I was holding back, but I knew my time was fast, and so I decided to not do the full 5 miles of tempo, and save what I have for Saturday.  I then did an easy mile, then a mile with Claire with 4 ups/accelerations. I'm so excited for FootLocker, I know I should do well.

   4 and a little easy with Alex, and for the first part, Kyler, Stockton and Ethan.  I then did 4 strides.  It was freezing.  24 degrees, and it was windy! Not snowing significantly though, we luckily missed the snow in cache valley.

    1 mile warm up inside (why the crap is it not even 10 degrees in Smithfield, yet we have no snow on the ground! It snowed in Logan yesterday, but missed Smithfield.), and then Alex and I ran to the track and ran 2X400m at 1:07(they were supposed to be race pace/effort at 1:09.  We kept starting our first 200s at 31, and 32), and then ran 2X200m at controlled mile race pace(31 was the goal) we were 28, 31(felt way too easy and slow), and then 200m sprint in 27.  It felt good.  1 mile cool down inside.

   3 easy in Nevada with coach and Alex.  We ran to the Arizona border,and a bit. The border was only a mile away.  2 strides afterward.

    2.5 miles, 2 miles were of the course, with Alex, Claire, Coach Wright and Storrs.  I forgot to do my strides until I got back to my hotel though.  I'm nervous, but ready.  

     I didn't get the best sleep the two nights leading up to the race.  This made me more nervous than ever, and I was scared.  The morning of I woke up at 3:50, and couldn't fall back asleep. I ate a little cereal and a banana, read a book for english, and then get my stuff ready.

     Warmed up with Alex about 50 minutes out.  We ran some, then my dad (who surprised me and came to the race:)) brought our spikes and stuff to the start line.  We stretched, and it was freezing! Rainy, and cold. Who thought California would be like this? They announced it different this year than they used to, so I was able to keep stretching, and stay by my dad so I could give him my shirt when we were close to lining up.  We lined up, and Clayson said he forgot his chip. I looked down at his shoe, and then they said runners to your marks, and then the gun went off before I was even ready.  I still was able to get out well.  I was running, and halfway through the first loop I knew I was in the right spot.  It felt easy.  On the second loop, Joe Hardy started talking to me, and I talked back.  I usually don't have any energy to talk in a race, but I was in the position I wanted to be, and I could talk.  interesting.

       We came across the mile around 4:54, and then I made a move to catch the leaders on the first part of the hill.  This was a mistake, because it was done wrong.  I went out too hard at the start of the hill, and quickly was in the front pack.  I then just stayed in the same spot for the rest of the hill, and just kept running in the pack.  On the downhill I held back too much, and just let people in front of me sometimes, and it still didn't feel like a race.  Races hurt like Heck.  This didn't hurt.  On the second hill, I stuck behind someone, and just kept running.  It still wasn't hurting.  This is where I probably should've made a move.

       Second mile was probably really slow, because then everyone sped up, and the pack was huge.  Elijah said something incouraging, and gave me a high five.  We ran up the hill, and Matthew and Johnny made moves to get to the front.  I should've sped up here.  I just kept running the same effort.  It was starting to hurt. We hit the track and I was in fourth.  I passed Elijah, and tried to keep the lead, but with 100m left my hamstring tightened up, and it hurt quite a bit.  I slowed down because it hurt, not because I thought it'd be smart.  Elijah, who was already starting to gain ground on me again, passed me and put a full second on me in the last 50 meters.  I took 4th again, just 1 second slower this time though. 

       Good to qualify again, and still have my muscles feel so good.  Kramer was 7th again, and Rory ran very well, but bearly missed out on qualifying, and took 11th.  My calves and quads feel great, but my hamstrings were tight for the rest of the day, and on Sunday, but now(Monday) they're almost perfect.

     6 miles 1.5 warm up inside, then the workout.  Tyson, Kyler and Stockton did it with me, which was great, and coach Storrs was there to help out too.  There were 2 or 3 inches of snow on the track (not as much as SLC or maybe even St. George), so it was really hard to run fast. We ran an 800m, and that didn't go too well.  It was in 2:23, 5 seconds slow.  It still was 5k race pace. 400m at 70, then we knew this wasn't working, so we ran 4X32 second repeats on the roads, anywhere that didn't have ice.  Then we cooled down inside.  Storrs's beard was white with frost.  It was only 3 degrees outside!

4.1 easy miles with Tyson and Stockton.  It was hard to hold back, I feel like I need to go on a hard run soon.