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

pm- Me and Devo ran at like 2:30pm and it was pretty chill. We left back to Utah this day at like 7pm. Wow I will miss Georgia for sure. 

pm- So I didn't run until 8 cause we were gonna be doing family stuff but it never happened so i just left to go running. I ran up formaster and then down the other side and over to 2450 East and up that road and looped back to my house up at Stadium 10. 

pm- I drove out to Green Springs and ran the new and improved Mustang Pass; thanks to Nick (Hell Raiser) who fixed it up for his Current Issues project. It was really nice weather, a lil' breezey and not cold! Stretched out real good afterward.

WORD OF THE DAY: Punctual- being on time to your commitments. Ex: I set a goal to be punctual this year since I was late to every single team dinner.

pm- Today we went out into Washington on Telegraph. We got to the trailer park, ran through it and back. Just a chill 45 minute run.

pm- So Mrs. Goncalves has a nephew or grandson(one of the two) who just moved here from Brazil and is a runner! Or so he said. He doesnt run exact the way we do here so he will have to get used to it but he looks like he could have great potential! We just ran out to Starbucks and back.

pm- We did our vVO2 6 min test today and I pooped it up. I drank two bottles of chocolate whole milk during lunch at our first Student Leadership Team meeting cause it was free but that was like a tank in my stomach. Never again. My distance ended up being 1875m. I finished right with Carson.

pm- So today was our first day doing the vV02 workout stuff. So we were doing 30/30sec repeats and the ending repeat was 30. So my distance was 157m. So the first 18 were pretty good. Then I got a side ache so it was hard to stay up with Nick, Preston and company. But after about 5, it got better. Then the last three were pretty tough, minus the last one. Coach told our group to open up on the last one and try to go to 175m! So we start and then I just opened up and lead our group with Preston. Solid day.

Weights after went very well. I hit a new record for bench: 100lbs. Yeah not to good but I have great goals in mind for the season:) Everything else I totally go ham and beast it so it doesnt need recognition.

pm- Trail run Tuesday!! We met at the washington Maverick round-about and ran out on Church Rocks trail. Wow such a beast trail. I was feeling a lot of pain in my left calf so that was weird. Sick run and yah.

Wow what a day. I passed the APUSH test, got another lame fortune in my fortune cookie, and got my ID card to be a student at Dixie State!! haha jk it is for concurrent enrollment:) Our run today was an adventure run in the direction of south toward the river. It was nice. 

Had yoga after which was super relaxing and peaceful.

WORD OF THE DAY: today's word is "goals" because I need to set one to be ahead of the game in APUSH so I can ace the tests. Goals- an object a person is trying to accomplish. Ex- Joey saw some babe making out with some dude and he thought,"Goals."

pm- So today was the progressive tempo workout day. The tempo was for 15 minutes. So my goal time was 6:07min pace. But Coach said to go like 10 seconds slow than that on the first mile, then right on for the second mile, and 10 seconds faster for the remaining time. So we started and Nick and Preston were supposed to go 5:54 with the 10 seconds varying each way but we all went with him (we as in like 12 dudes). Our pack stuck together very well, and only broke apart with 2 minutes left. I was feeling good until those last two minutes and I started to fall off but stuck my mentally strong mind back in place and was able to finish right in the pack. Great workout. 

Did weights after, which went very well actually. I have never had such a great workout session in the weight room before!

WORD OF THE DAY: in honor of our great Coach Roberts since its his birthday (Vis on the blog), today's word is "mentality". Coach Roberts has been such a great Coach to me in helping me develop this aspect of running XC. Mentality- the attitude of mind for a person or group of people, usually connected with some sort of common purpose. Ex- Joey's mentality going into his first MMA competition was,"Am I gonna be alive after tonight?"

pm- 8.2 miles out and back on the river trail.

am- Trail out at hurricane and it was dope.

pm- 50 min total. vV02 Max Workout (30/30); 10 warm/cool to time

pm- 30 min total. E run

pm- 45 min total. 15 min Progressive Tempo; 15 warm/cool to time

pm- 45 min E run w/ striders

am- 65 min total. E run

pm- Today we did 60/60s in our usual monday vV02 workout-ness. It was real good, tough on all of them except for the 13th and 14th. Right before those Nick gave our crew of Nick, Paul, Preston, Mitch, and Carson some great advice on form and that worked out great for me!! Thanks Nick, or should I say Roger;) cooled after and then did weights. I hit a new benching record yet again! Things are going great people!!

DEFINITION OF THE DAY: today's is "socialism" because we are learning that in APUSH. So with that knowledge from today, will I vote for Bernie Sanders? oh it won't matter, because I'm not old enough to vote this year:) Socialism- the political theory that everything that everyone makes should go to the government for redistribution equally amoung the masses. Ex- Even though Bernie Sanders is in the democratic party, he is quite socialist in his views.

am-30	E run
pm-45	E run - Trail

AM		30	E run
PM		30	E run

PM

45

15-20 min Progressive Tempo; 15 warm/cool to time

PM

70

Aerobic Run - w/ 2x(1 min, 2min, 3min pick-ups) w/ equal recovery w/ striders

AM

40

E run

AM	30	E run
PM	50	vV02 Max Workout (60/60); 10 warm/cool to time

AM	30	E run
PM	45	E run - Trail

AM	30	E run
PM	45	20 min Progressive Tempo; 15 warm/cool to time

PM

30

E run

AM

60

2x3 Sand Hills; warm/cool to hill

PM

80

Aerobic Run - w/ 2x(1 min, 2min, 3min pick-ups) w/ equal recovery

AM	30	E run
PM	50	vV02 Max Workout (3/3, 60/60 or 30/30); 10 warm/cool to time

AM	30	E run
PM	45	E run - Trail

AM	30	E run
PM	30	E run

AM	30	E run
PM	50	25 min Progressive Tempo; 15 warm/cool to time

AM	30	E run
PM	45	E run w/ striders

AM

85

Aerobic Run - w/ 2x(1 min, 2min, 1min pick-ups) w/ equal recovery. Wow what a freakin race. I was good til about mile 8 or 9 and then my hip hurt so I chill'd the rest. Good time, bad race.

AM

85

E run? - Trail. Suicidal and it was hard. legs are tired.

AM	30	E run
PM	45	45 min E. Us half-marathoners chill'd today.

AM	30	E run
PM	30	E run

am- 4 miles/ 30 min E

pm- 7 miles/ vV02 Max Workout (3/3); 10 warm/cool to time. Wow talk about tough stuff. Our times were 3:15, 3:12, 3:11, 3:11, and finished with a 3:10. Still feel sore from the half. Got the workout done but ya it was tough.

am- 4 miles/ 30 min E. usual stuff.

pm- 6.3 miles/ 40 min E with striders. We ran out into Middleton and ran to the dope park in Middleton. It was pretty dope, and I actually scared the crap out of a duck and it plummeted from out of a tree to the bottom of the pond. Wow that was wild 

pm- HILLY Aerobic Run - w/ 2x(1 min, 2min, 1min pick-ups) w/ equal recovery. ran around everywhere I could find hills. Karissa biked along side me for half of it. Hard but good to get done.

am- 4 miles/ 30 min E.

pm- 7 miles/ 50 min vV02 Max Workout (6 min Test); 10 warm/cool to time. Wow a good run. I was right behind Paul because I went to fast at the beginning. So we had gone 3 laps and Preston surged and I was like "I will get with him after one more lap" mistake. I got mentally permissive and the Carson flew by and then I just finished right behind Paul cause he is a better sprint than me:) then we ran out into Green Springs. Solid day.

am- 4 miles/ 30 min E.

pm- 8 miles/ Hills: 4x800 Old Man Hills; warm/cool to time. Solid workout, I felt great. we went 2:46, 2:45, 2:44, and finished with a 2:38. It felt pretty great and yah.

pm- Hills: 2x3 Sand Hills; warm/cool to hill. I didnt run with the crew this morning because I woke up with a huge headache and so I went back to bed. So I went at like 6:30pm and did my hills at the dirt hill down by the Maverick. Wow what a beastly hill! I was nervous about not doing as well since I have been getting pretty sickly, but we went to the store and got a wondrous med that has saved me! So yah the workout went well and I am starting to feel better and not sound like I'm gonna die after the workout;)

am- Nice morning run today, Connor Baller joined us today! What a dope guy, I was happy to see him and have him run with us. 

pm- Hard day today. The workout was this: 800-1000 @ goal 1600 w/ full rec, 3x2-4 400's (increase pace per set from current 3200 to current 1600 to goal 1600) w/ 1 min rec between rep and 3 min rec between sets. I only went 800m on the first thing cause I was off pace by a couple seconds. Then the 3 sets of 400s went like this: 1:15s, then 1:10s, and then the last set was 1:05 and then 1:09 cause I went too fast the first 400. Then weights after.

am- Aww yes back to running!! And back to the blog, I was busy and so I didnt blog like the whole second half of track:/ Today was just a easy 30 minute run with the usual .5 mile barefoot warm, ended up being 4 miles for the run. We had a ton of new kids show up, and i would say 80% are here to stay! That is pretty good stats compared to years past. Oh and I am a captain this year so thats dope. OH I forgot to say that today I got Gould #3 passed down to me from Paul!!! Agh such an honor to be a Gould, I will live up to the Gouldness the best I can this XC season:)

WORD OF THE DAY: to get back into the flow of my word of the days, I chose todays word to be "resuscitate". Resuscitate is to bring back to life or back from unconsciousness. Ex: I had to resuscitate my bloggingness to be able to write this sentence!

am- Today was just half and half(15min/15min), road and grass with striders after. We had a little less peeps today cause of camps and such but still a good amount. I felt real good, and yah. Kids club was dope, I am a leader over the 5th and 6th grade girls!! Wow what a crew, it was actually pretty fun, there are some quick girls in that group. Sadly though, we had a girl get pretty sick, she was completely white in the face:/ But other than that it was swell. 

WORD OF THE DAY: todays word is "deceive" in honor of me trying to deceive my lil' sista Karissa by yelling 'help' and then falling over on the ground from our downstairs. Sadly she never came and I ended up falling asleep for 3 hours and didn't get my ACT practice in:( Deceive is to falsely present yourself or something to another person or group of people. Ex: Kevin Love deceived everybody in the NBA Finals by continuing to play (for a little bit) after getting elbowed to the head on a rebound.   

am- today was nice and chill. We went out through the dirt mile on to Grapevine but just til time turned us around. We had a nice crew, Parker is a new junior and he is looking like he will be a great runner in a month or two. Solid day though, I felt the run in my feet pretty good, but thats life so yah:)

WORD OF THE DAY: today's word is "apologize" cause I gotta do that for not getting the word of he day on! But no Coach it is not cause of laziness, it's cause I was helping a humanitarian project move stuff from into their trailers for the trip their taking to Mexico, and it went from 7-10pm! I think that is a good excuse for my flaw. To apologize is to admit of ones wrong doing. Ex: Lebron should probably apologize to the rim for tearing it up last night!

am- Today was pretty solid except for the fact that I slept in and got to practice at 7:03:/ the run was nice though, we just went down the road and turn left on Telegraph and did an  out and back run, 30 minutes. Strikers after and that was that! 

WORD OF THE DAY: Todays word is "forgetfulness" cause I totally forgot to do this yesterday and I also forgot to hang out with my neighbor like I told him I would:/ Forgetfulness is the act of being forgetful(which is to be prone to forget). Ex: I totally forgot that I was taking the ACT and so I had to ask the guys team if we could meet earlier than planned.

am- Today we met at Sullivans park and had a nice showing. Josh Gibby ran by and I hollered at him. What a nice guy, i could just feel the positive chi coming from him. The run was 50 minutes with a quicker finish. So we ran out into Hells Hole and turned right at the second fork to go out to the Dump. But then we got out to that road and turned left instead of going up the hill cause we were about to flip anyways. We had a solid group goin out that far, which included our new comer Grant who is beasting and feasting. Also Mikey was up there, he's a swol guy. Started the quicker finish a mile out and went like 5:45 I believe. Felt real nice, its been a while since the last hard push. I enjoyed the run, and its fun to see a good crew of freshies out here. Solid day.

WORD OF THE DAY: in honor of this crazy lady from Layton on the news, "beer" cause this lady got arrested for playing beer pong with some teenage boys. That is straight savage in my opinion. Beer is an alcoholic beverage made from fremented barley. Ex: One time my sister was driving me around and she ran over a box of beer; that was the worst smell ever.

am- So I totally slept in when I planned the run for the guys team.....so embarrassing. the run was 35 minutes, with 3x3min pickups with equal recovery. I just started running right when I woke up so I would get a run in before the ACT. I ran down on the River trail, cut back up to Maverick for the bathroom and then started going toward the Slick Rock park right off of riverside drive when my watch died. So I was in the middle of the second pickup so I just tried to count for the last minute and a half. Then I just guess when I would start again and end that last one and yah. I ended up getting 5 miles and that sounded right so yep. 

WORD OF THE DAY: todays word is "mathematician" because I'm pretty sure I got a 34 on the Math section of the ACT!! The other sections, eh they were alright but hopefully they are high enough so I can get the academic scholarship to SUU or even USU!! That would be the goal, USU. A mathematician is a person who uses their greatness of knowledge to solve mathematical equations and such. Ex: I didn't need to be a mathematician to calculate the amount of hate going on between Lebron and Draymond, cause thats not a measurable thing AND it was just too much!

am- 8.3 miles/ 60 min total; 20min warm, 20 min tempo @ 1min/mile slower than 5K pace, cool to time.

Today was great! Taylor Abel is back and came to practice!! Agh what a guy, good to see him again. So I thought we weren't gonna have practice cause of the lightning but it let up? hehe yah it let up I think;) We went up to the dirt mile and did a tempo, just 20minutes long. It was at 6:20 pace so nothing crazy. I was in charge of the time so I would yell out every once in a while. We had a solid crew up front, and kept that together til 20 seconds left when Xander stopped to throw up:) He was good though, so all is well. 

WORD OF THE DAY: today's word is in honor of our captains meeting today, and the word is "theme". Yah we are finalizing that to be ready for our Tuesday team meeting!! Agh I am soo pumped for XC this year. A theme is a general topic chosen for an event, meeting, group, etc. Ex: The theme for the LDS youth this year is "press forward". 

am- we did a 35 minute, half and half run today. Half road half barefoot grass. Felt real good. Striders afterwards, so 40 mintues total. Solid day at kids club so that was fun. I am tired rn.

am- Wow so we did weights yesterday and that has got me real sore! The run made it a lil' better though. Connor had his last day with us before he left back up north, good to see him down here, hopefully not the last before the mish but we'll see. For the 55 minute run today we ran to Grapevine but went up the dirt hill towards the park up there instead of through the tunnel. Good day, I am heading up north today for a Athlete Leadership Conference so that will be fun! The conference is tomorrow and thats it so I will be just running up north for tomorrow. Long run too:/ oh well it will be good.

WORD OF THE DAY: todays word is "transportation" because I am going to be using the worst mode of transportation to get to Murray today: a bus. I hate buses cause they make your butt hurt and get a lil bit sweaty. Agh. A bus is a large vehicle usually used to transport a large sum of people. Ex: Last year, a kid in my grade, Timothy Draper, crashed into a handicap bus.

am- So I woke up at 6:10 instead of 6:00 in the morning at our hotel so I just did 70 minutes. The workout was an aerobic run w/ 2x(1min, 1min, 2min pick-ups w/ 5min rec between reps and sets). So I went from our hotel east and then North up the road that goes right next to Cottonwood High. I ran to the Cottonwood Park where they have the Wasatch xc race. I ran around there for a sec, then came back to the hotel. I felt decent, but my legs were tired on the last 20 minutes. 

am- Back in St Geezy!! So practice was at Pine View park and we went out and just made a loop out to the Staheli farm and back over to the west and down to the park again. Total time was 55 on the run. Felt goodish, I am sore. Oh well it happens. After the run we had striders and that was that!

WORD OF THE DAY: todays word is "passion" because that was the P word that I was forgetting to tell Coach on the run today when talking about the Dare2Lead conference that I went to. Passion is to have a strong desire for something. Ex: At the conference, I said my passion was trail running.

am- 6.8 miles/ 55 min E trail run. Nice run today out in the Desert by the Hill's house with Alex, Julien, Mikey, Grant, and Xander. It was fun, a little annoying with the sandy sutff in the wash but good to work on picking up the feet so yah. Solid day.

am- 11.6 miles/ aerobic run w/ 2x(1min, 1min, 2min pick-ups w/ 5min rec between reps and sets). Wow what a workout to say the least!! I was nervous about the run since it was 90 minutes but it went fine. I felt sluggish during the second set of pickups but thats alright cause I felt refreshed after we finished that. Great run, good to see Nathan and Juilen up with us the whole time.

WORD OF THE DAY: todays word is "basketball" because we played a little bit of it after practice with the super-seniors and Taylor Abel the RM. It was fun, I had some solid stats: 5 points, 4 steals, 1 block, and 2 rebounds. Good for the 15 minutes we were playing. Basketball is a sport in which 5 players from each team are on the court and throw a ball into a basket with an open bottom. Ex: If I didn't run cross country and track, I would be a basketball player at the point guard position.

am-?.? miles/ 45 min total; 25min E then 20min barefoot on grass w/ 8xStriders.

Today was the good ol half and half run. I feel a lot better from yesterdays run which is weird since it was really long. Goes to show that Coah knows whats up:) Kids club today was fun, I wiped out Tavin in Capture the Flag so thats fun. Good day and fun with the kidos. I had a girl thank me for being such a great Coach for her! Awe it made me feel soo good:)

WORD OF THE DAY: todays word is "itchy" cause I got real itchy from the grass today when I tried to avoid getting tagged in Capture the Flag by diving down and doing a tumble-roll... it didnt even work! agh lame. To be itchy means to be having feelings of uncomfortableness because of the sensitivity of ones skin. Ex: I got itchy from my 100% cotton shirt yesterday because of its characteristics and the hot temperatures.

am- 8 miles/ 60 min E run (2min/mile slower than 5K pace). Today was a good run. We went out into Middleton and just did an out and back. We were a little slow for the first mile but thats it. I got pretty fatigued the second half of the run but the last 2 miles I got refreshed somehow and it was good. I watched the Ogden 4xmile race yesterday and that was absolutely amazing!! Wow such beasts right there.

WORD OF THE DAY: todays word is "homecoming" because Byron Warby as well as Red Leader (Matthew Young) are coming home today!! Wow that will be awesome to see them again. It has been freakin a long time!! A homecoming is an action of coming home. Ex: It will be a year and 2 months until my sister has her homecoming from her mission in Chile!

am- 7.8 miles/ 65 min Hills w/ 15 min warm, 5x1min hill + 1x85sec hill w/jog down rec and extra min after 3rd, cool to time (Grapevine Hill). Good day today. We went out to the hill leading up to the top of Coral Canyon and that neighborhood over there. The 1 minute reps were great, I would surge at 20 seconds and lead the workout from those surges. I just kept reminding myself of the goals of this season as I would start to fear the pain. Good thing to do when thinking of backing off. Then the 85 second rep was tough, I went for it with Juilen at the front but he threw a surge at the minute mark and was gone. That guy is such a beast. Finished the workout and went back to the school, stopping at the Rec center for some chilled water:)

pm- weights and I dead-lifted like a beast!! I am at the highest weights for the different stuff, and I still feel ready to go higher.

WORD OF THE DAY: todays word is "late" because that is what is going on rn with my family. We are leaving to drive to Nauvoo today and we were supposed to leave at 4pm...... it is now 6:30 and we are still here:/. To be late is to take part in an activity after the allotted time. Ex: I hate being late, and I have given myself the committment to never be late if I am the one affecting my punctuality.

am- 8 miles/ 60 min E. wow solid run today out in Grand Junction Colorado! I ran out on this road til I got to the airport and Ben turned onto this random dirt road that ended up being the road to the dump:) I saw a total of 75-80 road kill that run, it was pretty wild!

am- 10.23 miles/ 75 min with second half negative split. So this morning we were in York Nebraska! This was probably the worst run ever! I went on this dirt road literally for forever. I was soo tired of it and so that's fun. And when I was finishing the run, a massive thunderstorm came in so that was crazy. 

WORD OF THE DAY: today's word is "relax" cause we finally got to Nauvoo after 23 hours of driving! Agh wow what a trek. To relax is to loosen the muscles and body and let your inner chi flow. Ex: I got to relax and enjoy an outdoor show once we arrived and it was very entertaining!

am- 11.8 miles/ 90 min aerobic run w/ 3x(1min, 1min, 2min pick-ups w/ 5min rec between reps and sets). This was a hard run. I hated doing his on my own but gots do what ya gotta do! I didn't go the full 95 cause I struggled with the last 15-20 minutes. 

am- 6 miles/ 45 min E

pm- 2 miles/ 15 min E

pm- 8.4 miles/ 60 min total; 20min E, 20-25min at 1min/mile slower than 5K, cool to time

am- 1.5 miles/ 15 min E

pm- 8.6 miles/ 65 min E

am- 8 miles/ 60 min E

am- 10.67 miles/ 80 min Aerobic Run w/ fast finish (just increase tempo last 10min run)

am- 12 miles/ 95 min Aerobic Run w/ 1,2,1,3,1,3min pick-ups w/ 3min rec between reps

am- 2.7 miles/ 20 min E

pm- 6.7 miles/ 50 min E

pm- 8 miles/ 60 min E

pm- 8 miles/ 60 min total; Hills w/ 15 min warm, 5x1min hill + 1x85sec hill w/jog down rec and extra min after 3rd, cool to time

pm- 6.7 miles/ 50 min E

am- 10.7 miles/ 80 min w/ negative split 2nd half of run

pm- 12 miles/ 95 min Aerobic Run w/ 1,2,1,3,1,3min pick-ups w/ 3min rec between reps. This was a toughy back in St Geezy at the night!! good run, out into washington freeway exit area and back with add ons.

am- 7 miles/ 25min E then 20min barefoot on grass w/ 8xStriders. Chill run

pm- 2.7 miles/ 20 min E. Its freakin hot here in St George compared to Nauvoo

am- 10 miles/ 73 min E. Tough but good run.

am- 8.4 miles/ 60 min total; 20min E, 28min at 1min/mile slower than 5K, cool to time. Hard tempo, I pushed through that pain in the 20 to 25 minute area and I was good.

pm- 2.7 miles/ 20 min E. Hot and Hot again.

am- 9 miles/ 60 min E with 8xstriders. We meet at the Region course and ran that. Good stuff. Discovered that the Confluence Park has Illuminati ties;) 

am- 10.1 miles/ 80 min w/ 5x1min pickups with 4min rec. Good run out on Prospector with the Varsity crew dudes. Good time, great trail and great people.

am- 12.2 miles/ 95 min Aerobic Run w/ 1,2,1,3,1,3min pick-ups w/ 3min rec between reps. Great run, I havent felt that good in a while. 

am- 5.7 miles/ 40 min total; 20min E then 15min barefoot on grass w/ 8xStriders. Nice chill grass run. Frida and Jared and Mike and Tyson were all here. Soo good to see all those peeps, I liked hangin with my bros friends, they were a party!! 

pm- 2.7 miles/ 20 min E. Hot run, getting my tan!

am- 8 miles/ 60 min E. I cant remember what this run was:/

am- 7.5 miles/ 60 min total; Hills w/ 15 min warm, 5x1min hill + 1x85sec hill w/jog down rec and extra min after 3rd, cool to time. It tis my birthday!!! Great workout today, we did our hills in Hell Hole and we had a great crew working together. I think we have a great mind set this year and are stronger than ever with depth. 

pm- 2.7 miles/ 20 min E. Hot run, getting my tan!

am- 9.6 miles/ 70 min Hilly run w/8xStriders. Met at Vernon Worthen park, and ran up Snow Canyon Park trail thing. It was freakin hard. I was pooped after the run.

am- 11.1 miles/ 80 min total; 20 min warm, Hurricane Pioneer 5K, cool to time. Today we met up at Hurricane and ran the 5K there to practice racing and get rollin'. The race starts and its our pack of 8 guys with Cody Watts and then this Hoka shoe dude was way ahead. He was flying for almost the whole race. So our pack and Cody were just playing chase after him, and we broke away from Cody at 1.5 miles and then our pack split into the front 6 and back 2 at 2 miles and we went after the Hoka dude. Mitch and Carson and Juilen pulled ahead and I had a hard core side ache so I was late to surging with. we all 4 caught the Hoka dude, and finished 1-4, Carson, Mitch, Juilen and me. My time was 16:54, so not to bad for the first race and when I am really not in the racing shape.

am- 12.55 miles/ 100 min Aerobic Run w/ 1,2,1,3,1,3min pick-ups w/ 3min rec between reps. Oh my what a run!! So our route was over to Juilens to see if he wanted to get out of bed to run with us, but he didnt wake up!! So then we went out onto the trails, ran Mustang Pass and that was legit. Saw a big machine making a new water well. Then we went over to the golf course and got some water and watched this kid peel out on the path:) Good run today, long and tiring especially at 15 minutes left to the end but afterwards, like 3 hours later felt fantastic.

pm- 2.6 miles/ 20 min E. Nice chill run. I did this run today instead of Thursday cause I got Trek!

WORD OF THE DAY: Todays word is "smoke" cause St George has a lot of it in the sky today. It's probably coming from Pine Valley and also blown from other fires in our region. Agh totally ruined my view of Pine Valley today. Such a let down. Smoke is a discolorment of the sky caused by extra carbon to be up there in the sky. Ex: Today when we were working on taking off our roof, our handyman took a break to smoke in his truck. Poor guy, withdrawls will get ya.

am- 5.7 miles/ 40 min, 20min E then 20min barefoot on grass w/ 8xStriders. The good ol grass run. We talked a lot about Avatar the Last Airbender and Legend of Korra cause I watched all those this summer. Pretty epic stuff, I'm pretty sure I am a better person because of it.

pm- 2.5 miles/ 20 min E. The usual DI loop with the school loop. Weights and I am getting buff!! Totally dead-lifted 205 lbs like a boss.

am- 7.75 miles/ 55 min total; Race: Time Trial at Region Course - 15min warm, 10 min tempo, race (10-12min), cool to time. Wow what a day!! So coming in I was feeling like 87% during warmups and the tempo before race was like feeling 95%. Then we race and I felt 98%. So thats good. We had a beautiful pack, all through the first mile. Then Julien decided to go crazy and surge way hard, losing a few guys in the process. But the rest just went with. Got to about 700m left and I took the lead and surged a little ahead. Then Carson came with and we went up the hill together and then he took the lead. I then planned to sit for just 100m more and then kick, but in the process he got a bigger lead so I didnt catch him. Plus I sat a little extra so my timing was perfect so right when I finished I threw up all my blueberries from the morning. Fun stuff. TIme was 10:46, not bad for the first time trial. Our 1-5 spread was 10 seconds so that was sick(10:41-10:51). And the 6th guy, Xander, was 11:02 and 7 was Nathan @ 11:13? So good stuff, we werent even goin all racing, so I'm pretty stoked for the season to begin in a couple weeks. 

pm- 3.6 miles/ 30 min E. Xander, Mitch and I ran at 3 and did the Hot Nails loop into Sandbergs Resort. Sandbergs was pretty great today, I almost woke up Marlar from his afternoon nap so that was sketch!! 

WORD OF THE DAY: in honor of our afternoon run today, where Mitch and I reminisced about when we peed over at the drain thing at the entrance of Sandbergs resort and some 30ish yr old lady was watching us, the word is "wow". Wow is an exclamation, used when suprised by something that happened or someone whos actions throw you off.

am- 8.8 miles/ 80 min aerobic run

am- 5.9 miles/ 60 min E

pm- 9.8 miles/ 70 min total; 20 min warm, Wilson Family Reunion 3.5 mile fun run, cool to time

am- 8.9 miles/ 70 min total; 15 min warm then 4x100 strides and 1200,1600,1200,1600,1200 @ 8K pace w/4 min rec, cool to time

pm- 3.4 miles/ 25 min E

am- 8.61 miles/ 70 min aerobic run

pm- 3.32 miles/ 25 min E

am- 11.6 miles/ 100 min aerobic run

pm- 2.93 miles/ 25 min E

am- 6.3 miles/ 61 min total; Hills w/ 15min warm then 3x(3x80sec) w/ 4min between sets, cool to time                                                

am- 7.71 miles/ 55 min E w/ 8x striders

am- 8.5 miles/ 70 min w/ fast finish

am- 9.5 miles/ 70 min Aerobic Run w/ 4x1min pick-ups w/ 5min rec between reps

am- 3.8 miles/ 30 min E

pm- 6.3 miles/ 45 min; Cedar All-comers, warm/cool. Great race. I wont talk about it cause this was forever ago

am- 9.54 miles/ 70 min E

pm- 2 miles/ 15 min E

pm- 6.52 miles/ 50 min total; Hills w/ 15min warm then 5x100 strides, 6x60sec 75% effort uphill 50% down, cool to time

am- 2 miles/ 15 min E

pm- 6 miles/ 45 min E

am- 11.8 miles/ 110 min Pine Valley Mtn. Run. Freaking epic run. I will never forget that run, it was hard, and it was rough, but it was rewarding. Just like this season will be like. Tough. Rough. Then if those two are punched in hard, reward will come.

am- 12.2 miles/ 90 min Aerobic Run w/ first half at 5k + 2min pace, 2nd half negative split by cutting pace 5-10secs/mile. 

pm- 3.2 miles/ 25 min E.

am- SICKNESS GOT ME!!!!!!

pm- 7.3 miles/ 55 min E. Out on Mosquito trail and out almost to the board walk and back. Hot day today, crazy stuff.

am- 3.21 miles/ 25 min E. 

pm- 8.36 miles/ 65 min total; 15min warm then 5x100 striders, then 2000, 1600, 1200, 1600 all @ 8K pace w/ 4min rec, then cool to time.

am- 2 miles/ 15 min E with weights.

pm- 7.63 miles/ 60 min E.

am- 3.28 miles/ 25 min E. Nice chill tradional morning route.

pm- 6.45 miles/ 49 min; Desert Relays, warm up/ and cool was @ Run-a-thon. Good run, I was happy with how things turned out. First win against Dhills in 4 years. They are good, so that was rewarding. But I am not settling for one win against one team. I want the best for our team. We can do it! HUZZAH!!!!

am- 9.17 miles/ 65 min E. This was a crappy run. Runathon is the worst. I am glad this was my last!

am- 12 miles/ 90 min E. Wow I felt sooo fantastic!! It's too bad our races arent at 5:30 in the morning!! we went out on the river trail in a round about way and looped over to Sullivans and back.

pm- 3.27 miles/ 25 min E. Nice chill run.

am- 2 miles/ 15 min E with weights. The usual snuffy stuffy!!

pm- 8.58 miles/ 65 min E. This was a fun one, went out into Hell's Hole, and it was freaking hot. I was quite tired after this, but thats a good sign;)

am- 3.19 miles/ 25 min E. The usual snuffy stuffy!! I need to start doing situps every night

pm- 7.71 miles/ 60 min total; 15min warm then 5x100 striders, then 2x1200 w/3:30min rec & 2x(2x400 w/2min rec, 600 w/4min rec between set), then cool to time. Wow what a hard workout. we did the warmup, then hit the re-to-the-peats! 1200s were supposed to be 3:57s, but I was 4:01 and 4:00. Frustrating. Then the 400s were supposed to be 1:16s and 600s were supposed to be 1:56. I went 1:13, 1:17, then 1:56. Second set was fresh, 1:15, 1:14 and then beasted with the last and got 1:54. I felt refreshed after the 1200s, those were just off. I was scared to go into the pain.....shame. Oh well, ya learn the goods and the bads:) Tough workout, but accomplishing!

am- 2 miles/ 15 min E with weights. The usual snuffy stuffy!! I need to start doing situps every night

pm- 7.25 miles/ 55 min E. Nice chill run. Foremaster. I found a washer, I think that hits my washer collection count to 135? This one was special though, cause I ripped it out of the road!!

WORD OF THE DAY: "busy" for all the crap I have been catching up. The goal is to never get 2.5 days behind again on this blog. Busy is an adjective, describing someone who is "caught up" with something. Ex: I got busy today joining all these random clubs at Club Rush, one being the Vegan Club......hehe yes apparently we have one of those at PVHS.

am- 3.29 miles/ 25 min E.Nice chill run. There was a road cleaner car that was creating a freakin' geyser out of the side of the vehicle. It was epic

pm- 8.01 miles/ 55 min E with striders. Nice solid run, we ran out into washington and up to Fire station. We jumped into the Boilers, sickest place ever! Definitely new fav run.

RHR- 41

am- 6.25 miles/ 45 min total; SUU Invite, warmup/cool. So today was a pretty freaking awesome day if you ask me. So the race starts and I was slow getting out. I dont know what it was, I just didnt move. Weird. But eventually I got into position with Mitch, Julien and Carson. We worked together to pass up the Canyon View dudes and Jensen Lambert. Then it was just PV and Dhills and Caleb the new guy from Idaho who runs with Hurricane. Btw he is a cool guy, I hope to get to know him. Anywho, I wanted to go after Bryson but I didnt move at the right time and so I didnt get that chance. Bumma. But I finished in with Mitch and got 7th. Sick race for us, we packed pretty well, but we talked on how we need to improve a few things. But it was still good, we went 4, 6, 7, 8, 9. And Logan was 11 so that was good. Xander had a bad day, he was like 20th i think. Good day, we were 2nd to Dhills, beat us by 4. It was fun, I am pumped for this whole season.

am-10.55 miles/ 80 min Aerobic Run w/ 6-10x100m hills. What a run! So we ran up on top of Foremaster again, back down the other side. Then we went down onto the River trail. Once we got back to the neighborhoods, we did our hill workout. We did ten 100m hill repeats and that was good. I felt good. I tried to go faster that second half of the hill, train for the races ya know. Good run. 

pm-3.41 miles/ 25 min E. Wow we were cruising on this run, got .2 farther than our usual distance for this run. We just did the usual route of Arctic Circle.

am- 2 miles/ 15 min E with weights. Nice chill run today. I tried to dead lift 2 plates of 45 on each side. That hurt my back real bad.

pm- 7.73 miles/ 60 min E. Wow this run was very hard. We went down onto the river trail and back. But I was tired from the monday long run so it was rough. And hot. Wow what a day.

RHR- 41

am- 3.28 miles/ 25 min E with pylos. Good run, I found a Walmart shopping cart with like 800m left on the run, so I pushed it all the way back with Spencer in it! It was a party. Then did plyos. Beast morning.

pm- 8.11 miles/ 65 min total; 15min warm then 5x100 striders, then 5x1000 w/3:30min rec, cool to time. Oh man, the workout. So our goal time for the 1000s was 3:26, so 5K pace. We did the first and it hurt my sore legs. But the time was good: 3:26. Second was crappy, slowed down in the 500-600meter section for sure. time was 3:28 on that one. Next was a 3:26, good but tough. Then 3:25 and was hard but once again good. Then Coach said if you felt like pushing yourself go for one more 1000, and if not go for a 600 repeat and then a 400 repeat. So Carson, Mitch, Nathan and I went for another 1000 and it was good. We pushed together real good and got 3:24. Hard, especially with only 4 guys, but still a good push. Good day, hard but ya gotta love um, its what gets ya stronger and better!

RHR- 44

I am retiring from my definitions, so I can use that extra time to meditate and think on the great questions in life, and also to master my chakras.

am- (2 miles/ 15 min E with weights). Nice chill run out to Artic Circle and back.

pm- (6.53 miles/ 50 min E). This was good stuff.....I think. I am doing catch up.

am- (3.25 miles/ 25 min E). Nice chill tradional morning route.

pm- (7.45 miles/ 50 min total; 15min warm then 5x100 striders, then 15-20min tempo @ 5Kpace+30 to 45sec/mile). Great workout. We were doing tempo on the Dirt Mile, and our pace was looking for 6:00 and dropping to 5:45. We did it exactly too. So epic. Good stuff from everybody, peeps are looking fresh.

am- (6.72 miles/ 60 min E). Up in Alpine and I ran up the mountain and then on some trails at the base too. That was pretty sick.

am- (12.91 miles/ 90 min Aerobic Run w/ 2,1,3,2,1,2min pick-ups w/ 5min rec between reps during final miles). Epic run up at Alpine. I did an out and back going from my cousins house onto Alpine Drive or road and out for the longest time. It was fun, I was cruising on the run. Good stuff, I now love Alpine and Lone Peak area, it feels soo nice weather wise and the mountain right there is pretty sick.

am- (2 miles/ 15 min E with weights). Nice chill run out to Artic Circle and back.

pm- (7.17 miles/ 55 min total; 15min warm then 5x100 striders, then 4x1200@ 5Kpace w/ equal rec, cool to time). This was a good workout. My times were supposed to be 4:06. I went 4:05, 4:06, 3:56, and 4:00. Good things I believe.

am- (3.22 miles/ 25 min E). Nice chill tradional morning route.

pm- (8.33 miles/ 55 min E with striders). This was good stuff.....I think. I am doing catch up.

am- (2 miles/ 15 min E with weights). Nice chill run out to Artic Circle and back.

pm- (8.5 miles/ 55 min E with 4x200s prerace). This was good stuff.....I think. I am doing catch up.

am- (3.32 miles/ 25 min E). Nice chill tradional morning route.

pm- (7.21 miles/ Murray Invite, 15 min warm, race, cool to time). What a race. I did alright, I know there was much better to come from me though. I got a bad start and then I tried to go but things just werent rolling for me. I finished well though, held off Josh from LP and some kid in a black jersey who I wanted to punch soooo freaking bad. He cut me off sooo many times. My time was 15:00.2 which was great, but not best. Good run for the team, Cars killed it, 14th. and our 2,3,4 were almost in a row. Just gotta bring up the 5 and move that pack up. Idk what the real distance of the race was though, they annouced 2.85 but I had GPS'd it and got 2.93 so whatever.

am- (9.18 miles/ 70 min Aerobic Run w/ 2,1,3,2,1min pick-ups w/ 5min rec between reps during final miles). Nice run @ the State course. I love running there every time. We talked on things for racing there. Pickups were good, I felt good besides the bathroom break I needed sooo bad.

am- (10.41 miles/ 80 min aerobic run with 10x100m hills). Great run today. Xander, Colton and I ran a little before so we could get to chamber choir practice. We went the usual route of Foremaster. Hills were at the 2450 East park hill. I struggled a little but it was good.

pm- (3.5 miles/ 25 min E). Nice chill run out to Artic Circle and back.

am- (2 miles/ 15 min E with weights). Good stuff, I am squating so beastly.

pm- (8 miles/ 55 min total; 15min warm then 5x100 striders, Dual in the Desert, then 3x600 @ 5Kpace,-3sec,-6sec w/ equal rec, cool to time). Well today was a big day for me. So we did the warm up, and then I went to Coach with the team and he was like "hey Dhills varsity isnt here since they are doing a workout tonight so just go try something you've never done before. So I decided I was gonna beast, and I also wanted to break that school record for the 2 mile course which was 10:13 by Nick last year. So we start and Carson, Mitch and I go out together with everyone close behind. We got to the bottom of the park at the turn and Cars pulled ahead and that was when I was like "I gotta go, no ragrets today!" I went up with, and then at like .8 into the race I took the lead and just got into the zone and I was gone. I came by the mile at 5:09 and so I was like crap I gotta go. Surged down the course, pushed good going up. Last 500 meters was a struggle, I was pooped. I finished the last 200 well though, and Jaiden M was right there and we talked, he had me at 10:15. That was sad. So close. So I talk to Coach, how I actually ran with guts today. Then Mitch comes up and my offical time was 10:02.7!!! SO epic. I was pumped. So my second mile was 4:53. So good. I am pretty happy rn.

am- 3.27 miles/ 25 min E with plyos. Good morning run, I was like 10 seconds late. So embarrassing, I have never been late to morning practice this year.

pm- 7.39 miles/ 60 min E. Epic run today. haha so Alex forgot running shorts and today he just happened to dress up for Medical anatomy. So we ran out to his out to meet up with him. Then we ran through the desert and went up this gnarly sand hill and we wished we had a GoPro cause the landscape was beautiful, like a Bavis Dabe girl I know;) Then we ran over to the Boilers and swam for like 5 minutes and I did the rope swing. So epic. Nice run.

am- (2 miles/ 15 min E with weights). Good stuff, I am squating even more beastly.

pm- (8.24 miles/ 55 min E with striders). Nice chill run, we went down to the Car & Dog Wash to check out how we are going to run things this weekend for our fundraiser. Had some "game on" with a bottle. We got pretty far but after so many kicks the bottle died. Good times:)

am- (3.28 miles/ 25 min E). Nice chill stuff, it felt great this morning.

pm- (7.95 miles/ 57 min total; 15min warm then 5x100 striders, then 3x1600@ 5Kpace w/ equal rec, 10min cool). Rough workout at the Dirt Mile. We did 3xmiles @ 5K pace, so 5:07. Our first was 5:08 so that was aight. Then we ran a 5:13 so that was bad. And the last me and Cars went after it the last 400, but I had fallen off during the 3/4 mile stuff, so I finished with a 5:08 again. Hard workout, but worth it.

am- (9.25 miles/ 65 min E). We met at the Car wash place, and ran out on the Virgin Trail, and it was epic. Felt great this morning, real cool and perfect.

Okay well this XC season I sucked at blogging cause we had a thing to blog on for the team and I would usually just do that. But for Track we dont do that so I am back fully for fastrunningblog. 

We are on our 2 week break so today I did some abs workouts. And later today I will practice on my shot for my rec league basketball team, the Spitting Llamas. Current record, 0-2 but they were both well fought games. Scores for those were 63-45(yah that was when half of the team was gone @footlocker) and 23-22 loss at the buzzer.

Today was weights day. I did that real quick and then went to the Rec center to ball it up with my buds. I am struggling with my shot, real rusty. I gotta put in some more time before Saturday, we are playing the best team, Varsity Material. And they beat the 2nd best team by 30 points so yah it will be interesting.

Alright today was pretty epic. We played some great Ultimate Frisbee. We changed up the teams each game, 3 games total. And I was on the winning team each time. Yeat yeat! And I discovered the powers within the Starboy. haha its pretty amazing stuff. Haha alright that's enough for today.

Weights day again! I forgot to bring clothes to work out in so I was wearing pants and a long sleeve shirt. Sad day. But I worked out real good so that was nice. 

Didnt get any exercise in today, busy with the choir singing around town and cleaning the house for company coming.

Rec League game time!!! We were matched up to play the best team, Varsity Material. And they were exactly that. It was a whole bunch of dhills dudes that just didnt try out for the team this year and they were freaking beast!! Anywho, the game starts and I was hot. Scored the first 8 points of the game, and 10 points for my team. Then they pulled ahead. Half they were up by only 9. We fell back during the 4th when I got 3 turnovers in a row:/ yah that was bad. But we ended up only losing by 6 points, 43-37. Fun game, we really drived them crazy by slowing down the pace of the game. 

2 week break is over tomorrow and I am so ready to run. We are gonna get rolling, and this year we are gonna go to a couple indoor meets as the distance dudes so that will be sick.

pm- Nice chill run today out into Washington and back. Mike Finch and Trev our PV college runners were in town for the break so they ran with, so good to see them. They are my runner heros, I look up to them so much. Only sad thing about our run today is that we lost Trinity. Sad. 

pm- Nice chill half and half run today. Half road and half grass. And after the 30 minute run we did striders in our shoes so yep. We talked about getting some dope stuff put together for this coming season. My bro came and ran with us, and Mike Finch was here again and Ryan is back! Good times. 

Finished up 2nd quarter today, grades pulled up real good in the end, but I gotta be ready to work hard in school so I can be ready for running. and get good sleep, that is really important for me right now:)

pm- Today I went out on a nice 40 minute run on Grapevine by myself. Weather is freakin beautiful today. Nice overcast and the storm is about to roll in right now. My knee was hurting, probably since we just started up practice again, Im gonna go put some wintercrest and ice, and wait to see what happens from there. 

Shout out to Colton Staheli cause its his birt-day. and Shout out to my boy Mitch Price, its his 7 year aniversary of being in St. George!

am- Nice 35 minute trail run on Mustang Pass with Mitch. It was lightly raining, which was dope. We got some dope pics just above the pass. So epic to trail run in rain, got a little dirty but thats good. The knee was hurting again, Im icing right now, which is helping a ton actually. Probs just need to be careful with it, no crazy stuff this break. 

am- Well good run, sad news after though. But I'll talk about the run first. So Julien came with me and we ran out at a trail behind Dhills that Gibby and Spencer Ford showed me, the Rainbow Road. It was dope, and Julien got some sick pics. Did our fast finish once we got onto the road looping back, and got back to the high school early so we did the last 2-3 minutes on the track. Good times are ahead.

Alright so the bad news is that my knee is continually hurting, and so I had my dad take a good look at it, and he said its either a cracked knee cap or a real bad inflammation. Either way I am gonna have to take a couple days off to let the knee recover. I am really mad cause I usually track pain as me working hard, not to stop running. But Injury happens, and it looks like its time for me to take a turn? I'm hopeful that its inflammation, but we'll see.

Nothing today, on the injury squad. I iced, wrapped, and ibuprofened it up and yah.

am- Well I'm back! So I went out for a little run, went 40 minutes which was good. I started feeling pain again but I thought I would just try to go on it and see what happens. Turns out the run was good. I am starting to feel pain again though so I am gonna try to wrap it up and take some ibuprofen and see tomorrrow what happens. Gotta run with my new running gloves from Christmas, I like them a lot:) 

pm- Well I went for the whole run today and I think the knee is all good. Still a little pain but I had that before so I am ready to roll. Decided that I need to go hard on core exercises though because I feel as though my form has went bad because I lost the core strength to help my bad form in the hips. And when my hips are really bad in form I hurt more. So yah, back to hard core exercises. Anywho, the run was 55 minutes, which ended up being 7.54 miles. 

am- Well I guess it's not mental, cause todays trail run with Yak(Mitch) and Xander was kinda painful. The first and last few minutes were very painful. Man it is frustrating. But we ran my favorite trail run so it was good. Good ol' Brakens Loop. I went 70 minutes, and did our pickups too, which was 2 sets of 1,1,2 min reps with 5 minutes between each rep and set. Good stuff except for when it's not? 

If anybody knows what helps knee pain thats on the right knee on the left side of the knee, please let me know. I have been wrappin, icing, and taking ibuprofen but if there is anything else I would love to know!

am- Team meet up for Chuckwalla trail run. 60 minutes of awesomeness. Wore the knee brace to help, it did its job.

pm- I went out for a chilly run as I was upnorth. Man I now know why my parents wanted to stay in St. George: no snow. The run wasnt too bad, my ears were so cold though. Anywho, I ran from my Grandparents to the Cottonwood Heights park and a little past and just flipped back and that was it. No knee brace, and suprisingly no pain! I was pretty happy about that.

Also, at 12 midnight me and my bro Devin had an epic wrestling battle on my grandparents front lawn for the whole extended family to enjoy. Devin ended up winning after a solid 10 minutes of us going at it, but he didnt go on a run a couple hours before so I say thats why he won. Yep thats a wrap.