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

am: 3

pm: 10.5

2 warm and cool, 4 800's, then 4 200's

Big milage this week! legs still feel crappy. trying everything i can do by streching every second, icing 4 times a week, and rolling 6 days a week. hope all this will help them so i can do swell this weekend.

am:3

Pm: 6.5

5 with stidders felt nice.

am 3

pm: 2 warm and cool. then 800, 1000, 1200, 1200, 1000, 800, 3 400's.

felt pretty good. best all week, yet my legs still cant move at a fast turnover to sprint.

am: 3

Pm: 5

race on saturday so took an easy. good mental run

woke up and warmed up 3 miles. good warm up, first time i raced in the snow.

first lap felt good. i kind of held back a little too much. second lap i picked it up a lot and started to catch up to where i should be. then maintained it the rest of the race never speeding up again. but at the end i didn't sprint at all. i tried but my legs just wont do it. It was one of my best races this year although i still think i can run much faster. just need to make my legs feel fresher

am: 3

pm: 9 easy 4 200's

nice run. one of my fav's. took me about 4 miles to warm up but after that i felt good. 200's felt nice as well. need to work on my turn over

am: 3

pm 2 warm and cool. 800 1000 1200 1000 800 3 400's.

work out felt pretty easy, helps me know im getting better. dang potholes in the 400's are killers.

am: 3

pm 5 grass miles 1 mile stridders. felt a little tired

am: 3

pm: 2 warm and cool. 2 mile  then 3 400's

race felt fine. went way to slow though. it only felt like i was running 1200's repeat pace. I am very exited for next week. i feel very confident that i will do well and stay with the top couple packs.

am 3

pm 5.5

felt nice

6 with devin. it was a pretty fun run through the desert/ mountain/ road. i really enjoyed it

am: DONE SON

pm: 3 wave hills, 3 200's, 3 100's. 2 some what warm 2 cool

the wave hills really hurt my left leg on the down hill part. today wasn't the greatest because my legs arn't moving very fast for sprinting. just need to keep nailing it for success this weekend.

easy run.... broke coaches record with 7 straight stridder wins!

2 warm and cool.... 3 sets of 1 600, 3 100's. felt nice and easy. went a little fast on the first 600 though.

So after the cool down i go to my car and the back tire had a flat tire :( so i call my dad and he tells me where everything is, then me and jarad went to work up jacking up the car undoing the screws and taking off the flat tire. then getting the spare tire i pick it up and feel that it is kind of flat. so i ask jarad and coach and they both agree that is would be fine...................... they were wrong. but we found out it was after we had already screwed it in and jacked down the car. so after we realized it wouldn't work the ellsworths offered to go the the tire store and pick up the free one that we get.

so me and ryan take off the spare  and wait for 15 min till my dad comes with the tire (he came after and went to the store to pick it up) we put it on and it finally works (bumping my head and funny bone in the process of this). then i go to pick up my ice chest and i lift it up and the handle breaks off....  #@ $ %&..... so finally every thing is fine and we head home. but part way through i smell something weird and the car wont excelerate very well. so after i dropped off frida i go to the back and try to figure out what is wrong... and it smells nasty. but i cant figure out what is wrong. then rachel states 'hey is your brake on?' Looking i see that i had left my emergency break on from changing the tire. All in all at least i finished the apush reading guide 3 days early.

am: 4, nice to run in the morning

am: 3 liked this run a lot

pm: 3 miles on the course and 1 mile stridders

so after staying up some of the night with food poisoning or whatever you call it, we went to the race. during the warm up i felt very good and confident. all positive thoughts and knew i could run hard.

the beginning was bad because i was so far back in our line, so i had to push my way through everyone and near the top of the first k i was in pretty good position. i started to settle throughout this next k, which was my biggest mistake through the race, then after some kid tripped another kid i got some surge and started passing people again. My first mile was 5:05, then second was 10:27.  Coming around the lake i was running with the AF's 6th and 7th runners and the 6th guy started to pull ahead, so i went with him and on the last straight tried to keep right with him. the last 100 meters there was a pack of about 6 people and i fell behind all of them but one..... the 7th AF guy. so i need to work on my kick, and i still need to learn to the next level of running through the pain, cause i still feel i can go faster if i pushed past it. I finished 2nd on our team, and Team finished 8th overall, (we were ranked to get 25)

Good week, Good Race. Now look forward to the Race in California

5 wavehills at the middle school with some other milage.

felt good, my legs are starting to feel much better

2.5 warm and 2 cool

Michigan: 2 sets of 1 800, 1 2400, then finish with a 400.  Felt very easy the first set, then after the second 800 my legs started to burn, but recovered easiley at the 1200. then on the 400 i didn't get as fast because i stink at sprinting, but it felt faily easy. it was a good workout.

nice easy easy pace today. stop part way through and tried different stretches and drill. felt good

5 with a 2 mile tempo.

felt very nice, except it was up hill the whole tempo part, but i was still able to get it around 6:30 pace.

had no time at all on friday- saturday. We went from one thing to the next, i was very sad. but on saturday we were able to get home by about 11:40, and my mom said i could run till midnight, so this was all i could do. did a lot of fartleks though and will train good and hard this week to be ready for california. I'm goin' all in for this baby!!

5 easy with about 1 mile of fartleks, at 5 min pace exactly.

felt very nice, and easy. I am very ready for cali this weekend.

easy 4.5 with 3 200's hard.

felt very good again. my 200's were very bad though, not at all consistant.

run with 5 wave hills. felt really good but my left ankle hurt a lot.