"If you fail to prepare, prepare to fail"-PRE

I wish I would have ran 3 miles. I felt great after I came back from running 2 miles.

little sore from not stretching very long yesterday. but other than that, felt great.

Kids club was hilarious. Jacie Finch side tackled me when we mixed with the 7th-8th grade girls and played capture the flag. it was legit.

Felt great. that pit bull was crazy! I was afraid it was gonna attack me or something

stupid ankle.  ran 2 today. my ankle kind of hurt considering that I sprained my ankle on wednesday!

Run 3 today and it was great! couldn't even feel my ankle. but during kids club I landed wrong a few times but i should be okay.

Will, Chanler, and me ran 3. it was the best 3 miles of running history.

Grass runs? that was pretty fun and awesome.

Ran at region course. I stayed with the main group of guys the whole time. I am so proud of myself.

I ran all by myself in scary neighborhoods.

Did a workout today. I totally slipped on the first turn. most embarrassing thing ever.

Pretty easy today.

Oh man. that was a killer. Jake and Will didn't even stay up with me and the main group so I ran pretty much a little behind Andrew.  And I threw up at the top of the hill after the first loop and accidently swallowed it back down. worst ever.

That was a fun run with a the hills. a little tough on the the last hill before turning around.

ran on the trail that goes to the river. on my way back I saw Andrew going on his run.

Oh man. that was killer.  I got two miles and 385 meters. i started with Josh F and then slowly passed Preston and Jake B. I was running with Jason until the starting line for the third lap. then Jason spead up and Jake B barely beat me.

wow. that was a hard workout. will and i ended at 22 repeats. it was good though.

man kids club race, that was supreme.  The little kid who had to have his mom drag him across the finish line. :) to funny. 

grass run today. my feet felt way sore than before in the summer. 

oh man. i am so tried. parkway loops are poopy. i feel so tried. I wanted Will and Jake to stay up with me but Jak didn't last long. But Will and i pushed each other all the way. it was good for him and me. 

Ran with andrew down to the river and back cause we had youth conference.

1k repeats today. i was to fast on all of them. it was such a slow pace that i was supposed to go and i had a hard time going that slow.

after running my legs hurted so bad.

today we did the 30/30 repeats and i got 20 repeats. it was harder this time than last.

I was gonna run 5 with the rest of the guys, but my throat kinda hurt from being sick all weekend, so i went 4 with Jake.

Oh man. i hate gettin up at six in the mornin' to run. i ran with andrew at scout camp 5 miles.

It doesn't feel good to run on a foot with a big blister in the middle. the pain went away after a mile or so.

Wow! i have never felt so good on a run before. it was like i was weighless, even when i was running with oreo( my dog who runs slow and zig zags at the same time :). saw Paul on my run.

ran dirtmile 1000's workout. it was good.

ran the 1000's workout today. it was hard because i didnt run all last week cause the efy peeps didnt let me. dumb. so i ran 5 repeats instead of 6.

in the morning we ran dirt mile repeats. pretty easy. 6.25 miles. then afternoon run up at xc camp was tough. had a hard time breathin'. ran 4 miles. 

oh man. today I ran the most I have ever ran in a single run. in the morning, I ran 8 miles and it was pretty tough.  and I had to use the bathroom the whole time until like mile 7 when I found a bathroom next to the road. 

Afternoon run was an easy 3. jumped in the lake after the run. it was nice. 

morning run was prolly my favorite run. even though half of the 5 mile run was major uphill, when I got to the turn around for the run, I zoomed back down the hills back to camp.

for the afternoon run we went and did team pics and then ran down into a canyon 1.5 miles and then ran back out of it ( 3 miles total). it was kinda like the morning run, except for I had a charley horse in my thigh so the run was super bad. then the charley horse went away at the very end of the run. oh well. 

so coach wanted to go on a run that went through a meadow and then see where the trail went, which it ended up being just like the run yesterday, but worse, more inclined hills. on the way back I almost ran into several people. it was 4 miles. and we left camp today.

5 miles with 2 Tempos today. so it was my first tempo run and I had to run it by myself. :( i got a little lost and had to jump a wall so I could continue my loop that I did.

Afternoon run was with Ali, Liz, Kaelie, and me. we ran from my house to chick-fa-la and back (3 miles). It was a pretty nice run. We saw the Frodshams, my grandma and aunt, and some random people drive by and wave. I freshman raced Kealie at the end of the run and she was like clawing me with the garmin but i still beat her. oh yeah.

dirt mile repeats today. uped the percentage to 85%. it was tough but i did it.

afternoon run. went to artic circle and back. did plyos after. they are weird. 

so today we did the 30/30 thing but it was 1/1 and that  was  tough! i only did 6 rounds of it. need to get better

today we did the time trial. i got 13:07. its not the best time but i was happy with how i did.

so we did the 8 mile run today with 3 tempo miles. we ran down to the virgin river trail and out to field thing by the post office. i struggled with the last tempo mile but i held it out and finished strong.

afternoon run we did the usual. artic circle and back with weights and plyos. i think im doing one of the weight things wrong. 

today we went to little valley park and did 3 miles on grass and the other 3 was when we did the hill workout. that was tough stuff. i need to get stronger on pushing up hills.

today was k/repeats and i did pretty good. my goal percentage thing was 4:39, but i got 4:26, 4:37, 4:36, 4:27, 4:36, and 4:21. a little fast on some but thats okay i guess.

the usual afternoon stuff again.  

in the mornin we did 5 with 4x200. my ankle hurt bad but i stretched it out at the turn around point. 

race day! i thought i di pretty good and was happy with my race. 

we went to sandbergs and it was so nice. i felt so relaxed after that run. then we did striders after our run.

i didnt run in the mornin cause behind my knee hurts way bad and i only ran 3 today with logan and after we iced our sores and i feel great now!!

mornin we ran the usual 3. 

afternoonrun we did 1/1. i did 9. it was tough with the heat but josies aunt did a good job with keep me cool! i was drenched 

best race ever!!! so i didnt start as fast as i did last time cause i noticed that dhills guys past me at cedar and i didnt have anything in me. so i started just strong and then i just never settled and kept getting faster and faster. i passed like 20 people on the last lap and finished right behind josh farenman. i think that was the best race, not time wise, i have ever ran.

repeats. i did all of them with a six second span so that was good.

so today we were suposed to do seven but i accidently turned around earlier than i was suposed to so i didnt get in seven. but i did exersise after running so that was like my make up work.

am- morning run, the usual 3 to acrtic circle

pm- 1/1 was today! i actually like this workout and im not sure why... oh well. i got 8 repeats in today. one less than last week but i will do more for sure next week. total miles-6.5 for the afternoon. and i took an ice bath and was freaking out and didnt want to take one as much when paul was like" dude just get your legs in and stay there for 15! it might be cold but it feels nice after! so get in!" and i did. and i was happy i did. it was great afterwards.

am- the usual run and i hurt a little on my theigh. i will ice it though.

pm- so i didnt show up on time to running and had to jump out of our van to run with the team cause they had just started. we were behind the school and saw them and my mom saw like," hey there they are! Okay Dallen, jump out and go on your run!" so i did. the reason that i was late was because i had an ortho apointment and when we got there, there was a plig fam and so it took an hour to get in for the apointment. it was quite the long wait.but i got back just on time so i got to get my run in. it was 7 miles total. 

am- the usual

pm- 5 wid 4x200. i felt really solid wid the 200s and the 5 miler was great. like 5 people i swear said that i run like Devin. not sure if that is a good thing though. hopefully good. went to sandbergs and that was nice.

Race day!! so i did great except for my finish. I shoulda started sprinting earlier and gone way strong all the way through. but thats okay. PR by 43 seconds( not counting Hurricane cause that was a fast and short course)!! im excited for Dixie next week though!!

am- the usual

pm- vvo2max test today. i got a mile perty much.

dogpound tempo wid striders. the tempo was a little hard at first but not bad after though.

so i got a better time but i shoulda beat josh so i wasnt as happy but thats alright.

am- the usual

pm- Sandbergs pond is the best thing ever! well only when it smells good:)

ice cream run! Trevor is the best at jumpin over cars! just sayin:)

Today was 1000 repeats. i did perty good but the first one. went a little fast.

am- the usuals

pm- it was the race! i did great! i stayed with Josh and then the last 400 meters I serged ahead and he slowed a little and I barely beat him. which was my race goal. 

pm-it was formaster run today. i had to go to the bathroom for the whole first 2 to 2 1/2 miles and then Will and i both went on the top of formaster where there were dirt lots:) hopefully nobody saw us!

am- the usuals

pm-1/1 today. i did 10. one up from last week. so that was good.

am- grass run today wid 4x200.

pm- run-a-thon i ran 2 miles.

i ran 4 for the runa thon and then one more for the dash for cash.

am- the regular

pm- 4k's today wid weights. i seem to always be feeling great when we do this workout:) im not sure why

am- the regular

pm-  1/1 i did 12 today! i have improved ever single time starting at 6! its great:)

am- the regular

pm- today was the michigan workout. it is a toughy! I felt like i was pushing to hard at the beginning but after i realized that probably the reason why I got b standard was because i went fast at the start and then held it out. my time was 28:02.

Today was sandberg 5m run with 4x200 after. i usually start with the top jv and vars and then fall behind but today i was up with them the whole time:) i feel like i have improved a lot since i started in the summer. its awesome! the 4x200 was a little weird cause when me and Will were doin ours the yearbook staff from our school were there takin pics of us! i greatly dislike people taking random pictures without them telling me what they are doin! i just dont. 

am- the regular

i couldnt go to offical practice cause of our campout, so i ran with brad and he said if it wasnt for me he wouldnt have ran so yayah. itwas a little crazy run. we went down into a mini valley thing a couldnt get out for like 20 minutes, then we crossed a wash and i sank into mud a foot and a half, and we saw a ant hill that was in the shape of a hourglass! it was legit. so... yeah.

am- the usual

pm- repeats

4 miles wid striders

am- the usual

pm- Time Trial!!!!! i did awesome! i got 12:14 and finished right behind preston. i have improved a lot since the cedar all comers:) i havent really ever felt negative about the races this whole season at all.

5 miler wid 4x200 cause i didnt do um in the morning

am- the usual

pm- 3/3 was today. it was very hard fur me! i couldnt do as well and didnt feel so good about it but i will move on

So i wasnt gona go on my run but josie asked me if i wanted to go to sandbergs with her and some others so i just ran there but didnt know that she was gonna be a little late. like 20 minutes late! so i was there and no one was there but me so i got wading around and then just left. and then she showed up after i left and yeah:) its alright though.

did repeats today! i got 3:46, 3:46, and 3:37! i was goin perty fast and i didnt want to go 4:15 cause that was like what i was doin like 3 weeks ago!

am- the usual

pm- i did awesome at duel in the desert today!! i got 18:44 and last time i got 20:00!!! 

am - the usual 

pm-4 miler

4 miles wid 4x200. i got 33 seconds every time!!! it was crazy

am- the usual

pm- the best race ever!!!!!!!! i got a pr to my hurricane time! im doing so good and havent had any injuries and its awesome:) i finished right behind Caden Bowler of Desert Hills so my goal is prolly to beat him at cedar and get sub 17:45? I think that would be a good goal so yeah! im super excited for this race on next friday!

we did the 3/3 on the state course and that was perty fun actually! i like the state course a lot so it will be fun to run on when im on varsity.  after we did some hill sprints and stride outs.

am- the usual

 pm- we did 2k and then 1k. my 2k time was 7:20 and 1k was 3:37. it was perty good today running.

we did michigans today. i got 27:24. it was good but i shoulda got right with Jason, but he finished only 11 seconds in front of me so i will just stick with it next time.

am- the usual 3 miles.

pm- today we did 2 miles E + 4x400R + 1 mile E + 4xstadium hill sprints + 4x100F. it was a toughy. i didnt get to run the workout with andrew, cam, and preston cause i had to use the bathroom but i ran with skylar( i dont know if thats how ya spell it) and he is getting fast. on the 4x100 i wasnt feeling so good but when trev said to try to beat him i was going all out!!! i never beat him but i ran hard and pushed myself. 5 miles total.

am- the arctic circle run with coaches washer thing after. it was way cool!

pm- easy 3 miler with 2x400 F pace. it was a toughy but i did perty good. i have improved a lot on my ability to sprint.

am- the usual

pm- race!!! i did awesome but i was crying after cause i was so focused on getting sub 17:30 and when i got 17:47 and got beat by Krenny i was devastated. then a few people cheered me up a little and i was just done with being so hard on myself and depressed that i was just like "well, i will do awesome at snow canyon!! i know it!" i beat caden bowler who beat me by a fraction of a second at nebo but joe buenning beat me by a few seconds so i will be tryin to beat him and scott sandberg next race, and it will help that snow canyon is one of my best races:) so yeah!

we did this today. 3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool.  i had to convince kaelie to go with me and do the whole workout too so i wouldnt be all by myself in the cold at salt lake at some random elementary with creepy neighborhoods all around us! yeah the workout was perty nice in the cold weather here though.

today we did a mile all out instead of a 2k and it was awesome how it went. i stayed up with the top guys for a lot of the mile but they pulled away on the last 500ish meters but i got 5:19 and finished right behind jake taylor so that was perty cool! im excited for track and hope to get sub 5 for the mile as a freshman.

today was 4 miler wid 2x400. it was good.

today was the race and it was awesome!!!! so i wanted super bad to beat as many freshman as possible so i started pretty fast. i finished the first lap in front of cam, dave, krenny, and logan! and then i kinda slowed down which wasnt good but the last mile i killed it! but i knew i coulda done better so i will push my hardest at region fur sure.

4 miles E + 4x400R is what we did:)

so we did a tempo and that was crazy! then we did the masterblaster workout and that was a toughy:) i was teamed with krenny and jason and they were both goin crazy fast and i was struggling but it was good:)

4 wid 4x200 to perpare fur region

today was awesome!!!!!!!!! i did so awesome and i am super excited for nike. i got 6th for the jv and we beat dhills.... barely:) it was a great battle. i think that was my best race physically and mentally. i was just in the zone.

ran 3 miles with kaelie and karissa up north. it is really nice up here. its a little cold:)

ran with kaelie and karissa again

today we did 4x400 R/F pace. i did not that good. i my legs are feeling good but i couldnt breath. i got 1:11, 1:10, 1:13, and 1:11

we ran the mall loop up north. i felt really good