Dakota Cobler

Ran across 1300 e to 1300 s then up to 1700 e and across to 900 s and back down to east. When we got back we did 8 100 meter strides

Got to the race and did 2.5 miles of the course for warm up. Did the race then did a lap around the park for cool down. Felt fine. Just took it nice and easy as a 3 mile tempo at 6:00 average so I hit that pretty much right on.

Today we ran up to the track then did another .5 warm up before we started our mile speed changes. Once we finished those the workout was 6x800 at 2:45-2:48 with a lap recovery and about a minute standing. I ended up fast on all of them with a 2:36, 2:35, 2:35, 2:34, 2:34, and a 2:31 to close. Did a grass lap then went back down to the school. Really happy with the workout especially cause I had to lead the whole workout since Garek and Chris weren't there.

Today was our first day of indoor track. We did two vertical laps in the school then we did our stretching circle and our drills in the hall. After our drills we went to the weight room. We broke into 3 groups and my dad James and Griff all lead us in different things. My dad was abs James was upper body and Griff was legs. After the distance went and did flagpole to flagpole. I ran with Garek and Andy

Got out of school then went to switch cars to the spitfire cause it was a nice day to drive it. After I went to the gym to do weights because I didn't get the weights I wanted on Tuesday then I went to practice. At practice we kind of did adventure run but added over to death hill in the cemetery on 11th ave and came back on 1300 e instead of through campus felt good. Me and Andy lead because garek had to do the speed we did on Monday today

Today was our second day of indoor. We did a lap around the school instead of vertical laps. Then we stretched outside and did some drills and strides. After that we jogged down to the hill below the school and did the sprinters workout with them which was 4 50 meter hill sprints and 4 25 meter hill sprints...both seemed pretty pointless to the distance runners but it got our sprinters working a little harder so I guess that's good. After all that we ran down to liberty and did 5 1 minute on 1 minute off of fartlek. I fought to hang with garek and we were able to get 4 laps around the pond in which is close to 2 miles. Ran back to the school the long way around the park. Felt good today and excited for pre footlocker

Went up to the track as soon as I got out of school at 12:30 to do the workout before the football game. Did 2 grass laps a mile of speed changes and then 2 more grass laps for cool down. My hamstrings were kinda sore from doing weights on Wednesday but still felt pretty good

Did a lap of the course then ran around to different spots on the course for the girls race. Got my spikes on and took my gu then went to the start to do strides. Ran the race. Felt fine. Should have pushed a little harder I think cause I felt fine except I was struggling to get air. Ran like a half mile cool down even though I should have done more but my toe hurt and I felt really sick. Felt sick the rest of the day but went to the gym anyway cause I want to get stronger for track.

Did 10 with my dad. Went up to Wasatch and across to parleys bridges. Went across to stringham lane and went down to get to parleys way/2100 s. Went down to 2100 east and over to the free way underpass on 2000 east. Then across to evergreen and up to roots cafe for breakfast. Good first 8 miles but at 6 I stopped to take off my jacket. Pushed to try to catch back up for a while after until I realized my dad had dropped the pace an entire minute so he could hit 7:30 like he wanted to. As soon as I realized that, I gave up on trying to catch him and the run sucked from there on. Oh well...at least I got out and got a decent 8 miles in.

Not positive I did the math right but I think its right. We ran up to the track and did a mile warm up. Then we went and did 5 asphalt hills. After the hills we went up and jogged a lap because everybody got tight while they were changing their shoes. Then we did a mile. I went 5:24 and was supposed to go 5:20-5:25. After the mile we jogged up to Sunnyside to do 2 800s on the grass. I was supposed to go 2:40 and went 2:22 and I think 2:27...oops. After those we went back down to the track for 6 400s. I was supposed to hit them at 70-75 and other than the first that was a 72 they were all 70 or under. Felt awesome the entire time except my stomach was a little off from eating right before. Oh well. Still hit all my times. Later we went to the gym and I did 3 sets of 20 for everything. Adducttors at 130, Abductors at 80, quads at 90, hamstrings at 80, and calves at 150. Then I did my normal ab workout which is doing a full sit up on a declining ab bench with a 12 lb medicine ball and throwing it at the trampoline at the top. Happy with both workouts.

Today was an indoor track day. We ran up to the track did our stretching circle and then did a circuit of 6 laps. On the back stretch we did a drill for 50 meters then a stride for the other 50 and in the home stretch we did the bleachers. The drills werehigh knees, butt kicks, power skips, karaoke both ways, and then walking on toes and heels for 25 meters each. After all that we did 5 asphalt hills and 5x800 at tempo pace with 50 meter flys the last 50 meters. I was supposed to be at a 6:15 mile pace so about 3 minutes with the sprints at the end. The first one was a 3:13 cause we were trying to find the pace but after that they were all between 2:58 and 3:01. After that I got the distance to join the sprinters for their ab workout...dumb idea when you are sore from the day before. After that we did about 1.75 cool down up to Sunnyside a lap and back.

Avenues hill strides run. Pretty good other than the little bit before I got to the bathroom. Did good through all the strides. After the bathroom I pushed hard trying to catch people and I caught everyone that had passes me while I was in the bathroom I was with corben and vuong when I stopped but wasn't able to catch back up to them or Emma and my dad who vuong and corben passed.

Had the xc banquet so never got out to run

Did weights then played fox and the hound in the school for like 20 minutes so probably more than 2.5.

Ran the course for warm up. Started out and had almost a 100 meter lead for the first mile and then their top guy decided he wanted to race so he started closing. Caught me at like 1.75 going up a hill. I was really feeling the weights from the day before. Kept contact until like 2.25 then he gained a little going up a hill. Got to 2.5 when it was all down hill and I really tried to push. Closed to where I was within 10 yards of him and then he started kicking. He ended up beating me by 12 seconds because once he started kicking I stopped kicking all out. Ran a small mile loop for cool down. It was a good race and did exactly what I needed it to. A good tempo.

Today I went for a run from sugar house with my dad. Did a grass lap then got on the parleys trail and went up to tanner park. Turned right at 2700 east and went across to evergreen and down to 2000 east where I turned right to go to 2700 south and get back on the parleys trail. Headed back to sugar house where I did a grass lap and went a little extra to finish the 10 miles. Took a while to get warmed up...like 4 miles. After that I was fine and dropped the average to 7:25. After we went for a sunday drive in the spitfire.

Am-3 miles to the golf course a lap and back. Felt pretty good and ended up beating my dad by a minute and a half. Don't know what my pace was cause he never told me his but it was 30 seconds a mile faster than his if he blogs.

Pm- speed workout at the track. Jogged up to the track which is about a half mile then did 2 laps at the track and a mile of speed changes. Then we did a mile. I was told to hit 5:10-5:15 but thought there was no way because last week I had only ran a 5:24...I ended up running a 5:02 with the splits of 1:12, 2:31, 3:48 then 5:02. Wish I would have kicked a little bit harder to break 5 cause I know I could have but oh well. A 5:02 is awesome for me right now in a workout. After the mile we jogged 2 laps then did 3 sets of 3x300. We did a lap in between each set and in between each 300 we jogged a hundred then waited a few seconds until it had been 35 seconds. This was by far a lot harder than the mile because we practically got no recovery. All of them were between 45 and 48 except the last one which was a 44 because my dad told us to race...I didn't really take it seriously until the last 100 where I decided I wanted to beat garek so I closed the 15-20 foot lead he had on me and beat him in the last couple meters. After that we did 1.5 miles cooldown.

Did two vertical laps which I'm counting as .5 of a mile. Then did the normal indoor track stuff but we added some drills on the stairs and wall sits. After that we broke into distance and sprinters. We ran from east to sugar house then did ten of the white tree hill laps. Our average pace to sugar house was 6:21. After the hills it waslike 6:48ish. We did a grass lap around the park then headed back. My goal was to drop it at least to 6:45 pace. When I got back I had to add a little but was at 6:44 pace already. Finished the run with a 6:41 average. Happy with the workout and I'm glad I am finally getting in better shape.

Today we ran down to liberty park and did 2 800's. When we got to the fountain we dud 6 strides then jogged over to the mark that is one line where we were starting. We ran to the line with 2 dots and for recovery we jogged back. I was supposed to hit 2:30 and went 2:27 on both. Jogged back to the drinking fountain and then started a lap of fireman. It was me, my dad, Emma, Sarah, Eleanor, Chris, Garek, Nate, and Andy in my group. It was a fairly good lap but it slowed down a lot when certain people got to the front. Jogged back up to east for cool down. Really excited for the race part of Nike but not so much the trip...hopefully it's fun

Didn't run cause I had to make the ribbon for the East Xmas tree at festival of trees after school

Ran the course in the dark and did some strides.

Muddy race sucked. Went out what my dad wanted me to at 5:15 then the mud got to me and killed me. Went for a ton of cool down

Track workout. Strides. Warm-up and cool down with some core.

Cleaned my room all day so I never ran

Got to the race and warmed up. After I warmed up I put a ton of baby oil on which wasn't really necessary but it did help. Started the race at a good even pace. Blake took the lead and held for the first .5-.75. Sat on the kid who won( some cal poly runner) to for a little while after we passed Blake but as we got closer to the mile he realized how slow he was going and he took off. Stayed in 2nd until maybe the 1.5 mile and then the hillcrest kid passed me. Tried to hang for a little but fell off pretty quick. Stayed in 3rd until the last uphill where Clayton came up on me. He went a lot harder up the hill but I closed a little when it flattened out. When we got to the final down (the last 800) I caught him and hung for 200-300 meters before I quit. I should have hung on him but started to feel the rest of the race. Finished 4th but I think I could have caught the hillcrest kid if I would have gone with Clayton and then I would have ended up second or third. My only other regret is that I didn't see the clock and push to break 17 but I accomplished what I needed to workout wise so I'm happy with my race.

Today I went to the gym and did four to try and loosen up a bit. I started out at 7:30ish for the first mile and progressively got faster as I warmed up. My average at the end was 6:35 and I finished the last little bit at 5:00 pace. Felt really good. I'm excited to race tomorrow.

Today I did the stache dash 5k at liberty park. I warmed up a lap around liberty with tomy then raced and did a lap cool down. Ran with tomy for like the first .5 then fell off and ran alone the rest of the time. Not sure what my time was but somewhere around 17 I would guess cause I was about a minute behind tomy. Race was 2.92.