So much depends... on the run you do today!

am: 1.5 min warm and cool (keeping milage a little lower this week) then workout: 4x1600m goal time: 5:03. I was a little worried about how i would do on this workout because 1. I got owned last week by it and 2. i ate about 3 pounds of candy yesterday. but it actually went very good.

first one i pushed through good and worked on my form and jazz and ended hard, 5:02. next one i started a bit slow but i did well my third and fourth lap, 5:04. third i had to push myself the most, and hit every lap just a bit slow, but finished good again, 5:03. last one i started my watch late so my first lap was messed up, 2nd lap was slow then finished it strong pushing the last 200m hard ending with a 5:02.

pleased with this workout. very good times for me and i know i'm ready for a sub 4:20 soon. weights after.

pm: 3 with byron, abel and casey. we stopped half way and had a donut with hunter and krenshaw then when we got back we played dunk ball and croquet. it was a very fun afternoon!

am: quick 3

pm: warm up and cool 1.5 miles then a workout of 10x400's at 1600m pace minus 2-3 seconds. so for me a 1:04-5. then the scary part...1 min recovery between each rep!

first one was a bit slow, but just getting into it 1:07. then the next 4 i started getting back into the roll of things and felt good: 1:06, 1:04, 1:06, 1:06. next three, form started to drop and i wasn't running as smooth but i tried to keep it quick: 1:06, 1:06, 1:06, then last two i treated both as the last one and was finally able to get to down to where i was supposed to! 1:05, 1:05. with an ending average of: 1:06.27. i feel good about this workout. afterward it took me a while to catch my breathe so i really felt i gave it my best. there was a bit of wind that might have brought my times down a bit but really it was a beautiful day.

found an article that was...interesting. http://sock-doc.com/2011/04/stop-stretching/ this guy seems pretty smart and the way he explains it makes sense but it's just funny to think about because we've been taught different our whole lives. my favorite line is: “Have you ever seen a lion stretch before it attacks?”

am: 4

pm: 3 with striders. for some reason these easier days seem to hurt my legs worse than workout days.... but good to get in some slow miles. turns out that some last minute changes happened so now i'm racing the 800m and 4x400 tomorrow :/

am: easy 3. for some reason my right foot's planter on the left side really hurt today. it has never hurt before.

pm: race at snow canyon. i didn't really want to do this but coach made me. my plan for the 800 was just to help my teamate taylor abel state qualify, and while i was at it run a 1:58. i was worried because my planter hurt pretty bad, but i could still run on it, i just didn't know how it would handle it. warmed up 2 miles then sat around a while till our race. gun went off and i took the lead and pushed the pace. first lap i hit a 1:01, and i was mad it was so slow so i kicked it right there trying to push the pace more.

 i couldn't tell how close anyone was too me, but i hope abel was close. with 200 left i started sprinting it in and then someone started to pull next to me. i looked over to see who it was and realized it was abel, so i eased off a bit cause i was really relieved it wasn't some other runner and i thought he might qualify. so we ran together a couple strides then he started pulling ahead. as he went ahead i realized that i had eased up and that i didn't want him to beat me so i kicked it in harder and started gaining a bit but couldn't make up the ground in timeand he beat me :) i was ok with it though cause he has a tough kick, and i deserved it for not pacing him for a state time (he didn't get it).

later we had the 4x400 and i barely broke 55. not happy with that either. idk. after both the races i had to take off my spike fast cause my foot was hurting so bad. but i didn't feel it too bad during the race because i ran on the outside of my foot. i'll ice and it and hopefully it can heal.

am: skipped morning practice. i thought a morning off wasn't such a bad idea, to help my foot take a break. i slept in till 10. i was really tired from the meet (it ended at like 10:30)

pm: coach had us run an easy 8 instead of our workout because everyone was so tired. my foot hurt a lot of the run but its still bareable. i dont know if its a bruise or what. pretty fun run though. weights after.

woke up at 8 and met with abel, krenshaw, byron, and casey to do yesterday's workout today. ran 2 miles then started our tempo. good solid pace. we started on the top of mesquito trial then down to the river trail. we were going pretty quick and our average kept coming down, byron was pretty ansy or something cause he kept pushing the pace. him and i almost made it back to the mequito trial. average pace ended up being 5:33. solid and it felt easy for me physically. my foot hurt at the beginning but towards the end it went away.

casey byron and i added to after to get our milage and byron talked about his weird movies he watch which ended up having mia run away with casey. fun run though. great start to my day.

solid week. i iced my foot this morning for and hour (off and on every 30seconds) its so hard to ice your foot because its so sensitive. hopefully this weekend will help it heal. next week we have the desert hills meet. finally get to race my favorite races.

am: 3. planter felt a lot better during this run, not so much after.

pm: 1.5mile warm and cool then workout of 4x1mile (goal 4:56) with one lap recovery. during the warm and stuff it was very windy and rainy so coach said not to worry if paces were a bit off, just do do our best and thats what i just thought too. however it went much better than i thought it would.

first one felt easy and smooth, hiting every pace right on; 4:56. Next one was a tad slow on every lap, so i finished a harder at the end and ended with another 4:56. third one first two laps were right on, then third lap i felt i was going the right pace but for some reason i was 4 seconds slow! so i finished hard trying to make it up but i only made up 2 seconds, 4:58.  last one i pushed the first lap hard, second went well, third was slow (again), then finished strong for a 4:55.

very happy with these times. planter didn't hurt at all during these, but did on the cool down, but i borrowed a sock thingy that flexes your planter all night that should help. and i'll ice it tonight.  Weights after.

am: 3. iced my panter for 15 min after.

pm: 1.5 mile warm and cool with workout of: 3x(600m (goal: 1:42), 400m (goal: 1:08), 300m (goal: :48), 200m (goal: :28, 100m (goal: :14))

very windy day but felt pretty confident (mostly from yesterday's workout) and planter didn't hurt too bad. we started and i figured my 400 split wrong so i was off 1:44. rest of the workout went pretty easy. i had to push myself a lot, and things happened here and there that through my time off but it was fine. 1:05, 48, 29, 14. second set: 1:42, 1:06, 48, 29, 14. third set: 1:44, 1:05, 47, 29, 13.07! after we were done i was surprised how good i felt. it would've been hard but i couldn't held another set at those times. so i was happy with this workout.

the past two days really have hyped me up. i'm excited to race the 1600 and 3200 this week and i know i'll get huge chunks of time off my PR!

am: 3. i was late so i spent the first half of it pretty slow. nice run. been taking care of my planter like crazy and it has been feeling much better, so thats good.

pm: easy 6 with striders and lifting. it was pretty windy and a bit nippy. on the striders coach grabbed a gallon of water and threw it on me, and i stood there for some reason just looking at him and he threw more on me before i realized i should've moved...unbeleivable! it was freezing. and all the girls called me names...

am: 3. i was really late so i ran all of it by myself. really good run though. i thought a lot about this weekends races and the strategy i want to use.

pm: easy 4 with 4x200's all around 31. not the best feeling run but it felt fine.

am: 3. nice easy morning.

pm: drank lots of water today and prepared mentally for my race very good. my goal was a 4:19 with a 1:03 first and last lap and no laps over 1:06. we got to the school and warmed up. i still wasn't feeling way smooth or very good after the usual 2 so i went another mile and a quarter and felt a lot better. did a few strides and got ready for the race.

Austin Brower was the only one ranked ahead of me at a 4:21. i was a 4:27. gun went off and he flew out of the starting line and i got stuck for a second but quickly got out. he was going really fast and i knew that would be too fast for me so i eased right behind him, came through at 1:03, perfect. now i just worked on closing the gap on us and for the next lap it stayed the same, 1:06. next lap i tried to pretend it was my last on took off faster. i felt pretty good. i could tell that austin was beginning to struggle a bit and i gained a couple meters on him here, 1:07! (red flag) last lap i took off and closed the whole gap in 200 meters and coach told me i was right on pace for the school record (4:18.12) all i needed was a :30 last 200. right there i pass Austin, but right as i passed him he spirited up and took off faster and....left me in the dust. i didn't even end close to him. he ended in a high 4:18. and i ended in a low 4:21, 1:03 last lap. then all the excess decimals added another second.

Very Very pleased with this time. 6 second PR and finally a decent time for myself. I ran all my splits where i wanted except the last two were a second slow, but really the thing that killed me was not finishing strong. that has been a challenge for me my whole high school career and i still just cant get it down. i really get outkicked 3/4 times in my races. just need to trust it and work to make it better i guess. 

tomorrow is the 3200m. hoping for another PR there!

ate whatever i could shove down this morning and head to the meet. i felt better going into the warm up but after the 3.5 mile warm up i wasn't as bouncy as yesterday. goal for today was school record 9:27.

race started and i jumped to the lead and ran a solid first lap, 1:08. right what i wanted. from there i was hitting on pace but my 4th lap was quite a bit slow. i came through the first mile in 4:48. i still felt really good and i knew i could negative split it. so i pushed hard through the next couple laps but i just kept hitting 1:13 over and over instead of my 1:10 i wanted. last lap i knew i missed it but i tried to finish strong anyway, 1:05.

i was disappointed i didn't get the time i wanted. it was pretty much the same time i got at PV a couple weeks ago. But a big difference was this meet i won by ~25seconds, so i didn't have anyone pushing me like i did at PV. I know i'm in better shape than this time because of my mile yesterday. Next week i'll race it again, but this time Jordon Cross will be there and he's ranked in the top 2-3 in the state for the 2 mile (9:20) so i know he'll push me to a faster time.

good week of running. very happy with how my workouts went, and very happy with my mile time. goals for next weeks races: sub 4:20 mile, 9:20 2mile.

am: 3; good run

pm: warm and cooled 1.5mi. with workout of 4x1600; goal pace: 4:56, with 1 lap recovery.

it was really windy and that got in my head a lot which made me start bad. splits were: 4:58, 5:00, 5:03, 5:00. as you probably noticed, those are no on pace :) i didn't feel way hot, just not a good workout for me. on the cool down my stomach and head really hurt. my teamate byron did really good though, just one second behind me on everyone...but only because if he passed me he'd be going to fast for his pace.

weights after; i lifting 20% lighter today because i really didn't feel very strong. even that was a bit tough. when i got home, we cleaned the church then i went home and took a 30 min nap and when i woke up i had big headache. and i'll spare you the rest. hopefully passes before wednesday, but especially before friday!

am: 3. a bit chilly.

pm: 2 mile warm and cool, then a weird Coe workout which was 100, 110, 120--till 200m. the times started at 16.1 then went to a 27 at the end. which was easy at first then it slowly got faster per rep. i started a bit too fast and ended a bit too slow. it was pretty cold and rainy but wasn't bad during the workout. my stomach only hurt a bit on the warm and cool. good workout. we have panther relays tomorrow. should be fun.

am: 3

pm: had relay's galore today. first race we did the distance medley, going for the school record. the order is: 1200, 400, 800, 1600. and i had the 1600. so i watched my team run great races and coach and i decided that i just needed to run a 4:35 to keep it low key so i could race well this weekend. i got the baton and i felt very good. hit all my laps perfect except my 3rd was slow, but i finished fast and ended with a 4:33. i was very happy with this time because i still felt i could go that pace a couple more lap. hopeful i can get close to that pace for my  mile this weekend. jordan cross with be there so i'll have someone to race with! :)

next i had the 4x800. i went my goal mile pace for this weekend. taking the 2nd lap faster, hit a 2:10. good easy race.

then the 4x400 i hit a 59. hopefully my 800 pace. very pleased with today. makes me pumped up for this weekend! lookin for some big PR's and some school records!

am: easy 3.

pm: easy 4 with 4x200's all around 28-29. felt very good. one of my better easy days. the 200's i took an easy at first and then got quicker as it went, while not killing it.

afterward i took an ice bath with the team. first one in quite a while but felt very very good.

am: 3. felt a bit uneasy in the stomach.

so today i had the 1600m. i felt way more nervous for this race than any race this season. i think its because i've been thinking about it too much or something. but it made my stomach go wack and i was just scared. i was pretty sad that jordon cross wasn't running this, and looking at the time entries i knew i had to run this alone. goal was a sub 4:20.

warmed up 2.75 then got ready for the race. turned out that my race took 20 minutes longer than i thought to get started, so a bit before i took another .5 mile warm up then got on my spikes and did some striders. it was a really windy so i planned on racing hard when the wind was with me, then stride it out on the windy part. my nerves started to leave though.

race started and i went out fast planning on a 1:03 first lap. i pushed through the wind good but ended with a 1:04. felt good still so pushed the next 200 hard and did well, then the next 200 i really struggled and the wind was getting in my head, 1:07. then i got going again but i just couldn't get my legs moving. same kind of thing happened, 1:08. i still felt very good and so i kicked it hard and ended with a 1:04 again for a time of 4:23.

i was pretty mad after this race because not only was i far off my time but i didn't push myself. i just dont know how to pick up the pace at the right times when i'm by myself. i feel i can go under 4:20, even today, but i just wish someone was with me. like last week thats why i raced so well for myself, i had Brower to push me hard. its a lame excuse i know, and i just need to learn to do it. i cooled down right after, by myself, and thought a lot about the race and i'm alright about it now. i know i'll get my time down at BYU.

woke up and ate some breakfeast. my stomach still hurt a bit. got to the meet and warmed up 2.75 miles and prepared for the race mentally. i figured Jordon Cross was going to run about a 9:10, so my goal was to stick on his back the whole time and never let him get too far ahead. got on my spikes and did a bunch of strides and warm up drills and dumped some water on my back.

race started and i got a terrible start. got cut off bad and was in 3 to last with 26 people in the race. i could see cross in the front getting farther ahead so i went out into lane 5 and sprinted hard to pass everyone quickly then got right on his back, 1:07. i felt pretty good and just stared him down trying to keep my strides quick 1:10. he started to pull ahead (only 2nd lap!) and i tried to stick on him 1:11. he just kept getting further ahead but my mile split was 4:41 (1:13) so i was still on pace for the school record and a solid race. but cross was 20 meters ahead and it just kept getting bigger and it really discouraged me. the next two laps he extended to a 100m lead and i was just so mad that i let him get so far ahead. i was way off pace. i felt like i was pushing hard though so i dont know what the deal was. with 1.5 laps left mike buckly, came on my back which was good because it pushed me to go harder and get back on my pace but i know that is sad that i had to even worry about him beating me. he passed me with 300 left but i surged and passed him again and ended with a 9:31 (1:05 last lap).

dumb race. that is not the time i should be hitting. i had someone to push me hard and i did terrible with it. he ended up getting a 9:15 by the way. this is my third race in a row getting this time. i know one of these times i'll get it. just need to make it happen. cooled down 2 miles with cross and talked about the race and other various stuff. he is really a cool guy, its sad i'll pretty much never see him again after this season.

an hour or so later i had the 800m. i was ranked 3rd behind cross and brigam. i was sad about this race too. splits were: 59, 1:00. ending with a 2:00.18. PR'd by half a second. but got 6th, getting outkicked by 3 kids. overall not a very good day. but i did learn some stuff.

am: easy 3. warm this morning, which means hot this afternoon.

pm: workout of 4x1600m repeats. my stomach has been hurting still. i dont know why. its annoying, but probably not as bad as i'm making it sound. warm and cool was 1.5 and my goal pace was 4:56.

it was a very hot, dry, windy day today. first one i did it just like my race last weekend racing hard on the non windy side then carrying it through the other side. my splits were good and i hit my 4:56. next one i hit my same splits but i guess my millaseconds were high, 4:59. next one was the same story and i figured that might happen so i pushed hard on the last one, but the wind had the same idea and i was at a stands till, plus i couldn't lick my lips because my throat and tounge were just as dry for these last two, 4:59. last one i went out 3 seconds fast trying to give me more room for the end but then my third lap was 3 seconds slow...4:59.

overall i was happy with my workout today. i gave my right effort that i was supposed to. This weekend we're going to the davis invite and i'll get to race some big name people in the 2 mile like conner mantz, chuk mitchell, and tomy gutierrez! kramer is doing the mile so i wont race him, but close enough.

forgot. weights after. felt good. then did 15!!! pull ups. new record.

am: 3 nice morning. pretty warm.

pm: warm and cool 1.5. then workout of 10x400's are race pace minus 3-4 seconds. which for me is 1:02-3. the cool down was 1:15 for the first three, 1:00 for the next two, :45 for the next two, then :30 for the next.

first one i hit a 1:02.  then a 1:03. then a 1:03. then the rest got shorter and shorter and i tried hard to hit my times. i dont remember the exact ones after that but some were 3 seconds slow and some were right on. i was dead when we finished i felt like i had done well. i figured out my average after the workout and i remember that: 1:04.3. which is only a little slow. good workout. the rest of the week will be easier now in order to prepare for davis. i'm pretty excited!

am: 3. kind of cold

pm: easy 5. fairly good weather today. good run. weights after. went up 10 pounds on all my lifts, i sure am getting huge! :) ...or you could call it closer to normal.

am: 3

pm: coe #2 workout. 200, 220, 240, 260, 280, 300. times started at :32, then gets progressivly faster till the 300 is :43. all the times were right on or a little fast. it was a lot easier than last week. felt good and smooth.

I'm very excited for the 2 mile this week. its going to be quite good and i'm sure i'm going to have a big PR.

am: 3. good run. 

pm: we drove up to slc today and ran 5.25 once we got here. really good weather up here. did 4 striders at a park...wish the ladies weren't there for a one of them :(

tomorrows the race! here it comes

race was at 5:10 so i had all day to sit around and get nervous for my race. abel ran the mile and got a 4:24 so i was excited that i would be a fast track and i could get a sub 9:20. i thought a lot about my past races and thought that i had been warming up too long so i went 2 instead thinking it would help my legs stay fresh in the race. then i went on the field and did some striders and got ready to race.

race started and i got an alright start. all of us in the first ally were kind of pushed to the back but i knew it was a long race so i just stayed and hit the first lap in a 1:08. mantz already had a 50 meter lead on us so my goal was just to push our group and slowly pull him in. but after the first lap everyone just slowed up and didn't want to take the lead, so i got frustrated and surged to the front and tried to pick it up. the next 3 laps i ran solid but didnt gain a single thing on conner (now 100m ahead), but after the first two laps he just stayed the same distance and it really frustrated me we were going so slow. hit the first mile in 4:41ish. My stomach hurt like crazy but it didnt affect me too bad other than i had to use the restroom.

i still led the race the next lap and tomy and chuk kept me on my toes but i could tell i wasn't leading it very good because we kept hitting slower and slower laps. but i just couldn't get the time down. i threw in surges every once in a while but it didn't help. with 600 left chuk past me..and i fell right off. i tried to finish hard and gave it all the last 100m but i still finished with a stinkin 9:30.  afterward i laid on the ground and i couldn't breathe. i felt really hot and dizzy all over and i couldn't see straight. when i got up the air hurt my lungs so i grabbed my pants and breathed in them and that helped. it took a long time to settle down and even after that my head still hurt for most of the night.

i am just really frustrated right now. a 9:30 is not something i'm happy with. i mean, i was happy with it at the beginning of the season, but not after 4 races. i'm trying and training harder than ever but nothing is coming from it yet! Chuk ran a really good last lap which gave him a good time of 9:24. Conner ran a very fast 9:14 race by himself. tomy ran a 4:14 mile then a 9:36 in our race. very good day for them.

~50ish minutes later i had the 3rd leg of the 4x800 race our team was doing. i still was feeling terrible and my race showed it. i think my split was a 2:04 or something. we missed our school record my half a second or so.

AM: 3. Good.

PM: Workout today. 1.5 mile warm/cool with 1x3200 and 3x1600 with 5 minute recovery in between.  

I could tell it was going to be a rough day when the warm up felt like the cool down. 3200 goal was 9:52. Started out on pace for the first lap and it slowly got worse and worse, ending with a 10:20. Terrible. We took a little break and I stood under the hose for a good little while trying to cool off.  Then started the first mile.  I really tried to brush off the 3200 and hit my 4:50 pace for the mile. Tried really hard but ended with a 5:01. Threw up on the recovery.  Next one same kind of story, 5:03.  Last one I really wanted to at least get sub 5. Pushed hard. Barely got a 4:59. 

Afterward, I was spent. The 1.5 mile cool down took half an hour. When I got home, I laid in bed. The end.  

AM: 3. Terrible. Worst morning run of the season. 

PM:  4x400 all out with full recovery. 1.5 warm. .25 cool.

After the warm up, my back started to hurt. And it just got worse as the workout went on.  After 3, I stopped because my back hurt so bad when I ran. Times were all :59. I don't know why my back started hurting, but hopefully it goes away before BYU. The end.