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

Today I went cross trained in the water and on a bike. It was a good work-out that worked on my breathing. I did a pyramid in the water of 1min hard 1 rest, 2 hard 1 rest, 3 hard 1 rest and back down again. with a 5 min warm up and cool down. I enjoy seeing the type of people that go there in the morning. Then i bike for 15 min.  

Today was the first day i offically ran :) I started with great hope and ended full of it, but it went by really fast.

Then i went over to the rec center and went to pay the 3 dollars to get into the pool, and they told me it was 4 dollars. well i only had $3.62. so i went back to where pratice is held and luckily there was money just laying around in casey's wallet. but unfortunately there was only a 10 and 20's in his wallet. so i took a 10 and was able to get in :).

my arms were a little sore in the water from throwing haybales last saturday, but once i got into it it was fine. I swam 4 sets 2:30 fast 30 rest with 5 warm and cool.

Today was a bad start of sleeping in but i liked running down in that grass area. I'm starting to feel more confindent with running and feeling good. i will probably run 2 by the end of this week.

Swimming was different. i went to start my workout and tried to turn on my high tech watch and it wouldn't start, so that stunk and i didn't know how long i swam. i tried to do a 5 warm and cool, with a distance swim of constant for 20 min. but im not sure how long it was.

Easy run felt good.

went down to the same grass spot in my park. felt good the first lap, then i tried to throw in some speed on the last lap. feel my form coming back already and I'm ready for further next week. the pain i had on my stress fracter this week worried me a little bit, but today i felt it again and there isn't anything. looks like its healed all the way :)

Today was a very very good day.

I stinkin woke up late again because of my alarm i put it an hour ahead.

but then i swam 6 sets of 2:30 hard 30 sec rest with 5 warm and cool for 28 min in the pool. I pushed myself hard the last three sets and i felt like it went very well. one of my best swim sets.

The run i started a little fast and ended with a solid 7:20 mile. I'm coming along good and i'm going to have my best xc season this year. my goal is to get a sub 15:45 this year.

run was good got a 6:58 mile. i dont mean to go that fast but i guess it's not that fast, felt good and ready to move to mile and a half tomorrow.

swim i did 2 sets of 5 1:30 fast 30 rest. the last three i really had to push myself to get around the circle enough. this was as good a workout as yesterday. i'm glad i'm starting to do much better, although i know i should go a little more i'm just being on the safe side.

coach thanks for letting me use your pool, it has really been much easier. Your wife is kind too.

well thats what my watch said but i really didn't go any.

Today my swim workout was a constant pace of 1 hour with a 6min warm up and stretch before and after. It was the longest shortest hour. It was weird workout because my arms never really started to get tired, so i went harder and harder but i guess i was warmed up so i could take it. I prolly wouldn't have been able to get through this except i had music today.

This morning I did not feel like doing anything. But i made myself get up and run. it was fine, i felt my stress fracter spot a little this morning but it's fine.

Then i went and swam 1 min fast 1 rest 2 fast 1 rest 3 fast 1 rest and back down. I was supposed to go up to 4 min, but i didn't feel up to it. So i did less but made sure i pushed myself even harder on these. i was glad when it was all over.

the kids camp was good. i ran around a little bit there, about .5.

about .5 miles around the golf course, went small, felt good.

went for 36 min on bike. felt good. ready to run on monday though.

Coach, what is your opionon on how far i should be going right now, and how many days a week?

I went biking this morning for 28 min. i didn't feel like swiming at all. plus swimming and running is all i can do thursday thru sat. it was easy but when i got off my legs felt weird.....

then i went back to the elementry, hoping someone still needed to run cause it's getting kind of lonley, but then i ran 2 1/2 in 19:12. it felt nice. I pretended to race tyson today......... I won :)

felt a little tired today, but i was sick yesterday. I'm all sore today as well, don't know why though. hope i can fit one more run in this week.it will be my first time i run on the cement.

went 2.75 total including 4 stridders. I felt bad today because i was so tired from staying up everynight with my cousin this past week, then waking up at 6 to go fishing but i'll take a nap today.

 I'm going to run with everyone tomorrow on  the road 3+ miles then grass thursday and friday cement again. and now that i'm starting to run more i'm going to only cross train on wednesday and saturday when i dont do any running (or should i still do it every day?)  In two weeks i have my 5k race, i think ill be ready for that and i'm shooting for a sub 18.

the first 2 miles went great, but then my right knee started hurting off and on, and my arches a little. but nothing to worry about. it was the first time i was on the asphalt, so next time i run on it (friday) im going to wear regular shoes. Coach do you mind if i come to your pool tomarrow. and which of the four water workouts should i do?

fine run, just the warm up.

the swim i tried to do that ladder workout but coaches /#@$ dog pushed my watch into the pool when it went to smell it and now it's in my rice. hope it goes alright. but the swim felt good, doubt that i timed it right though.

ran 3.5 on the grass then 1.5 with kids...... might as well count it.

felt fine today, got really tired on the last mile, just sore and sleepy today. ultimate frisbee was fun. art made a good last showing for himself. i'm going to bring my frisbee next time so i can throw a little better than i did today.

good, wasn't the best day but alright.

ran 5 laps on the grass then 4 stidders. i'm going to do 8 next time. excited for my race this weekend.

felt good. i felt like going more but know i shouldn't. ran the last 2 with manu. and we talked our stragedy for this weekends race.

15 min on bike as well. had a lot this morning so couldn't go as much.

exited for the race still. im going to own some living souls :)

3.5 won grass. felt good. then frisbee. that was fun exept i stunk it up. and i hurt my ankle and one of my jumping catching. but it is fine now.

the kids camp went over well... seems like every group is crazy 5 grade and down..

really liked today..... didnt feel like it was way hard, but just hard enough for just this beginning of this season. tomorrow should be amazing, i hope i do well and get enough sleep.

was kind of worried in the morning because i hadn't been getting very much sleep the past 2 nights, but that morning i felt good. before the race i warmed up about 1/4 of a mile and did some streches then went to the front. Me, manu, and colten started in front at a very easy pace and no one came close to us so we knew it would be pretty easy. us three pushed at a solid pace and at about mile 1.5 manu fell off, so me and colton pushed more. we were only going tempo pace pretty much the whole time and when i realized i was only 100 meters away from the finish line i took off. i out sprinted colton barely but i wish that i was able to know a mile before so i could push harder. i should have got around a 17:30 so i was kind of sad. It seems that i am not improving at all.........  i am really sore today mostly the top of my feet, which means i think that i was running on my toes right.

3 with striders. my feet are still really sore but it was a good run.

three in the morning three on the mountain

5 in the morning of the mountain. felt good. i love the moutain air

4 in the morning and that felt good. then the three in the afternoon did too. but after the run when i started to play frisbee my stress fracter spot kind of hurt so i sat down and pushed on it to see how bad. and i felt pain when i pushed on it so i was kind of scared. ill go smaller tomorrow.

felt long but im glad i went short today. i streched a lot when i got back but i think i am moving my milage a little fast. the past few weeks i went from 5 a week to 15 to 21 and this week is already 25. so im not running tomorrow and ill back down a little more or else ill get hurt again. but i think i can catch it before it gets to bad.

took an easy today. going to go 5 tomorrow i think. felt good my knee's hurt a little at the beginning but it went away after the warm-up. hope i can do well on the race.

nice and easy run. felt tired on the way back but nothing hurt. i cant wait for my ice baath this afternoon. my goal this week are to start eating healthier to prepare for the race season so that my body will coroperate better. :)

i felt good today except i'm starting to feel that spot again. i rubbed, rolled and iced it yesterday and it felt better but then again this morning it started again. should i back down to 3-4 a week again and cross train.

woke up late today. i hate when that happens, but still got there in time to run something. i saw corey kimzey today.. wow that guy has some non hairy legs :) kids club was fun, im kind of sad that it is over. went to coaches party then to the running store to get some racing shoes. tyson kept trying to get me to buy all the expensive shoes. my leg is still hurting in that spot, but hopefully i can take care of it enough to help it heal.

today was one of my hardest runs. this was my first real workout since i've been back. and i pushed a little hard on the first set. woops. the rest i was too tired to keep up. on the way back my stress spot started to hurt a little. i think i will do a swim and bike workout tomorrow.

i wasn't going to run today. but then jake k. inspired me to go and get serious about this season. i learned that i shouldn't go to hard at the beginning of my come back. and i shouldn't be going so small either. so here i go.

todays run was fine. i felt like going three but pushed myself past that spot for one more mile. i'm not sure what to think about my leg anymore so i guess i wont talk about that. took me about 3 mile to really start moving and running solid but it was worth the run.

this week was a good week. i did my first workout and ready for the race this weekend.

felt really good. the tempo part felt really good as well.

it was fun today. and on the way there we saw a sweet car insident. this car ran a red light to go onto the free way and then it saw this cop, that just happened to be there, and he slammed on his brakes and skidded like 5 feet..................... bussted. the cop even shot his tires out so he couldn't go anywhere.

a.m. felt good my left leg hurt last night but after rubbing it for a while it felt good. nice run although. race should be good today.

p.m. i didnt realize that is did a double today..... sweet!

well all day before the race i had horrible butterflies. i hate late races. on the warm up my right foot started to really hurt for some reason, and it never had before. i though maybe it was the new shoes, so i took them off and it felt better within 5 min. then i realized i tied my shoes too tight so that was a relief. felt good warming up and getting ready. but then since it took so dang long for them to start, i got kind of tired.

they shot the gun and the beginning was fine, a nice start and was keeping fine with devin for the first lap. then the cedar air hit me and i couldn't breath very well and i died off far on the second lap. then on the third, i got mad at myself for letting me fall behind so i pushed hard and got jarad and colton and stared casey down until the track, where i passed him. it was a pretty strong finish, but i would have broken 17 but i kind of stoped a few seconds before the finish line.

the cool down felt horrible cause i was sneezing and had a running nose really bad. but that happens every time i go to cedar so im not worried about it.

all in all, i want to get better and start moving up my milage so that i can get better, my goal this season is this catch up to devin and be able have him in sight the whole race. i going to push myself harder and be where i'm supposed to be.

well only did .75 in the morning because of the "tyson's terrible tradity" but from what i did it felt good.

afternoon was 4.1. first time in the heat running, started to get my energy drained near the end but it was a good barefoot run.

talk with tommy tonight........ im going to get him this year, and beyond. look out ground that i will be running on in the future, because im going to burn you up :)

i really only ran 6 but i wanted to be at the top of the milage board :) ill change it tomorrow.

today we did hill workout at firestation. the first 4 i did all of them at 30sec and the next four i did them all in one min. so i had a really consistent workout. felt really good. going to rub my legs with ice for a while though cause i have a few sore spots. good day though consitering i played basketball this morning at 6.

easy 5 today. i was kind of tired from taking care of tyson all day, man what a job! :) but it was a very fun run, with his hot sister kaylee. She is a fun person to run with.

this week went over well. the race was about what i hoped to do and. i went up quite a bit in milage but i think i can handle all of it now pretty easily. next week im going to start doing pretty much the full level 2 workouts (with coaches permission).

3 on my own 3 with jared. felt good, really hot. stopped at the spriklers twice. i've been icing my legs a lot the best week. but my legs still have been a little sore. hope i can do my race alright all by myself :)

it was a quick two mile warm up with 2 mile race, then i rushed off to go pick up my brother to find the plane was 30min early *(. the race felt pretty strong, but im not sure because i have no idea what my time was. I got an easy lead at the beginning and held it throughout getting a strong first place... i ran it so fast that they didnt expect me. thats why i think they didnt get my time :)  oh well, i guess that wasn't the point. my legs felt really sore after but they loosened up by 6. felt good.

that really isn't my time, they just made me put one.

felt really hot and tired, but expected. stridders felt WONDERFUL.

am. 3 in morning. liked it a lot, but isn't the same without corey kimzey :)

pm. did thousands. my times were 2:59, 2:59, 3:01, and...... 3:08. so everything went fine until that dumb last one, but i made good effort today.

after i steched and iced my legs. my legs felt terrible today. they are very sore and hurt all over. need to get that foam roller soon.

ran 6 with a 15 min tempo. felt really good. didn't even really feel like a tempo, but the jog back was really hard.... dont like those cool downs........ im really tired, need some sleep

not too bad, got kind of hot by the end. still need sleep :)

poop was all that was in my pants..... oh and sweat. the tempo felt good but hot, and the cool down was terrible. my stumic felt bad today.

5 1000. my stumic felt like poo again but my legs were strong. the first couple felt alright, but i wasn't really in it mentaly, but the 4 and 5 i started thinking about each one individually. and i did well and felt good.

warm up and cool down was hot. we stayed a long time at the running store because we were hot, saw some cute people by hearts. then went lifting. nice but sick day as well. hope i can get over this soon.

am- 3 it was nice, and COOL.

pm. 2.5 warm up 1.5 work out i knew this was going to be a bad day when i spent half of 4th period in a bad place. then practice...... i felt alright through the warm up, but on the first mile tempo i started to kind of puke in my mouth... then on the next one i knew i had to get to the bathroom. came home and napped as long as i could but it's really hard to nap here cause my sister's and spencer kept coming in for some reason.  

am. 3-morning felt good.

pm- 5.5 starting to get over my stumic flu. i still had to go really bad when i came home but i think it's almost over... it's been really hard for me to eat and drink a lot of things, im just never hungry which is not good cause then it will make me tired. hope it will pass soon

... i'm not really sure what to think about this race.. it was fun to win my first shirt, but my time i relize.... stunk like a skunk. it was about as fast as my last year time. it kind of made me sad but nothin i can do but try to do better.

ok the race, well i felt really good the whole time until about 5min before it started, then i started to get tired :) , but then we started and running got me awake again. i dragged back a little at the start, and sort of got blocked off, but i made my way through and slowly moved my way up. i felt good and just went a solid pace the whole time. and my thoughts really were nothing... and thats the way to do it, not think. at the end i started to gain on tommy, but i just couldn't quite grasp him and i died off him a little by the end... but im not too worried. it was a really good race but a sad time... we really did pretty good running together there.

am. 3 felt good

pm. 6.5 was really tired from the heat, and my shin hurt a little, but i felt good overall and the stridders were fun, as well as the ice baath. gonna nail 1000's tomorrow

today was the best i have felt running that i have ever felt before. i dont know if that is a bad thing or not because does that mean im tapering or reaching my peak too fast? but every one i ran felt good and better. i like 1000 much better than those crusiers we are doing on friday. hope my races can say up and fast throughout this season :)

am..... didnt quite get there

pm we got this workout pretty dang good but i didnt feel as good after, my legs are just tired but i think morning pratices will help with that, plus we just did two workouts in a row that were hard. but i felt good other than my mouth was dry.

am.3 nice to shake out the legs.

pm.4 tired from yesterday still. my legs are really sore and tired right now. take an ice bath tonight and foam them a bit :)

am 3

pm 8.25- didnt really like it during it but i felt like it was nice after. its not too bad of a workout.

am/pm 8.

am- today i ran 8 with 18:30 min tempo at 6 min pace. it was fun and i felt really good. then we got back to my house and me and jared played ping pong for a while.

pm. 0 last day that i dont run a double

am 3 loved it :)

pm. well this workout was one of the worst i have ever done. it was a lot harder to judge the speed we should go because we didn't know when we were half way or where to push it more  (at least that is what i think) but it wasn't terrible. ill get a good workout on friday......

did my workout in the morning. really jelous of the girls.. cause it felt so nice. wish i could do it more

am: 3 nice....... with a nice ride up :)

pm: 6, 5 then 4 200's. my shins hurt a lot today but i'm taking a hwuge ice bath today.

am: 3

pm: 3 warm up 3 race 1 cool. well the warm up felt really nice, then the beginning of the race felt nice. i felt really good. but my mistake :) was part of the race that i ran hard in........ i ran it like it was 1000's. i didn't really push myself but it was a nice race to get used to region. highlight was Tim being a goold while he was out sprinting me at the end. but next weeks race is what is really important and im going to rock there and race hard.

am 3. fine

pm. 8.75. to start off, i started about 6 seconds after everyone and it took me about a lap to catch back up :) but after that i felt pretty good. i tried hard this workout to work on my mental attitude. i missed the A standard by like 20 sec's so i wasn't very close but that just means ill improve even more next time.

am: 3 nice, pretty fast pace.

pm: 9.5. it was a lot easier than i had thought it would be because we were getting colton to run in the pack. good to have a good easy workout to have. going to pump this weekend.

am 3

pm: 6.5 felt really tired today... im kind of sick but im going to bed early tonight after i study for coaches class. 200's were pretty fun, we did then at the hospital on a nice down hill slope :)

am3

pm 6.5 felt really sick today which is bad news for tomorrow... but i guess i will have to just get as much sleep as possible and relax my body

am: 3

midday: 2.75

race: 5.5

well i felt really good before the race and was exited for the girls doing so good. and for that i started a little too fast which didn't help the rest of the race. i was behind devin and jared the whole race and never caught them.i've learned to take the beginning a little easier, (but not much) and to push harder the most when your tired. next week i will but much better.

worst run...

am: 3

pm: 7.75. it was good but i got really dehydrated by the end.

am- 3, my right knee really hurt this morning....

pm- 9. well other than my knee hurt again and i threw up a little this was a good workout. we hid pretty solid times, a little slower than last week but with a shorter recovery on each.

when i got home i took an ice bath for 30 by accident because i was reading my english book. but it was hard for me to walk on my right leg because of my knee :(

pm- 3.5...... dumb

felt after the run, but not in the morning

good warm up, my knee didnt hurt at all during the race, so i was glad about that. But i didn't push it again. i need to stop being afraid of pain. it was a fun overnight trip. im glad we are able to do these. Thanks coaches for organizing this and making it fun.

bad. after yesterdays race my knee really hurt so i stetch and rolled and foamed rolled for about 35 min, hoping it would feel better for saturday.... it didnt. when i went at a fast pace  my knee would give out every 10 steps or so and that hurt. after the  third 200 it gave out all the way and i fell in the grass, so i decided to stop and strech some more. then i ran 3 miles with the varsity to the jv race. and it gave out again at mile 1.5 so i slowed it down a lot....hope it starts to get better.

ugh.... hope i can get to a doctor soon or something. i miss running. and it stinks not knowing what it is.

first day back. not too good but a lot of it was soreness from not running... if that makes any sense. but i still need to work on my knee a lot so i am able to run at region and state.

was running four but half way i remembered i needed to get taped, so i ran three and it didnt feel very good. limped a little, then after i got taped i ran 1 miles then did 6 stridders. it felt a lot better after getting it taped..... a lot better! so i could run with good form but when i went to sprint it still wasn't very good. but through time it will be better. (saw tommy's mom at big 5)

felt really good this morning... the best i've felt acually, but this workout made it feel one of the worst it ever has, but i'm sure that it will be better throughout this week, just need to take it slow

Good run knee didnt hurt during it at all.

2 warm and cool 3 mile cruises. today was a good day as well. i was a little sick  but my leg still didnt hurt until i was done running but thats ok cause i take care of it and it gets better and better. i wasn't able to stay up with tyson and casey the last two, but i will for the race....

5 and stidders

felt good. i can run straight pretty easy but sharp turns,steep up and down, and sprinting is harder.

I'm pumped for tomorrow. I'm getting top 5 for sure then with one more hard week of training i'll be completly back for a top 5 at state!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

we warmed up a lot.. too much really but thats alright.                                                      

i felt really confident at the beginning of the race and hoped my thoughts would stay positive. When we started the race it was a good pace, prolly a tad slow, but fine. then the whole first lap i was just thinking of rolling my legs over and over pushing hard. by the second lap i was starting to move up again and on that part everyone slows down i pushed the hardest. then the third lap was the worst. i started to think bad and i was just trying to stay in the position i was in. then the last 200 meters i didnt have enough left to sprint and i got outsprinted. which is really bad because now Frida beat me place wise by one place.

goals for this week is to get back and be number 3 on our team right behind Devo. I'm ready to RACE at state.  

bad run cause my knee, but only cause i raced hard yesterday. it will be better before state

much much better than yesterday. felt really good but still hurts to walk after i run for about 4 hours

2 warm and cool then 200, 200, 300, 400, 400, 300, 200, 100. felt alright. couldn't sprint very well because of my knee but it still feels alright.

felt good. only had time for three because i was working on the farm all day. then had to go to a thing with my cousin. but got my farlicks that felt pretty good.

2 warm and cool. 5 200's. felt alight. very exicited to run well wednesday. going all out leaving nothing for later.

3 on grass with stidders

state

am: 3

pm: 6

am 3

pm 8. horrible first day.... horrible

am 3

pm 6? better than yesterday but still not very fresh, my legs are very stiff all the time.

am 3

pm: 6.5 going back up to those 60 mile weeks.. hope i can handle it fine. today felt good. legs still a little stiff.

am: 3 kind of stinky

pm: 2 warm and cool then 2 800's, 4 400's, and 2 200's on a slight uphill road. legs aren't very fresh the past 3 months. today was alright, did good on the longer ones but the 200's are hard because i haven't been able to move my legs very fast lately... just consistant.

am:3 felt alright

pm: 2 warm and cool with 2 mile repeats of an indian run. Felt very easy and it was the fastest we had ever done it too. at about 5:45 mile pace average. hope my legs hold up.

kind of a good run. felt alright

am:3 

pm:9 still feel gross in my legs. i don't know why my legs have never been fresh anymore

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.

3 after we got to california. very nice run, felt execelent and very exited for footlocker.

3 with stridders. felt very good and looked at all the spots on the course that i would want to run saturday.

Warm uped 2.5 and talked up the race with casey. streched and did some stridders and pumped up for the race. 

The gun went off and i took off about 25 at the beginning. After going around the little dirt loop twice i got up to 10th, still feeling super good and fresh. Then on the switch backs i passed 5 or so people and reached the top pack at the top of the hills. Coming down i ran right behind the leader and drafted off him. then right before the second hill i took off. It seemed that on the hills i would do much better than the other kids and get a good lead, then on the down hills they would catch back up. then coming around the mountain to the third hill i kind of relaxed a lot because no one was around me. All of a sudden the second place guy caught up to me and gained a lot of ground on the huge down hill. Then going around the the dirt tail and onto the track i slowed down a bit so he could pass me, because then he doesnt try as hard as he would if he were behind me, then out kicked him the last 100 meters. After the race finished i still felt so good and exited that i felt i could do it again 5 min later :)

After i raced i ran with devo and tyson about 1.5 miles for their warm-up.

This was a good week of running and racing. I'm kind of sad that XC is over because i'm finally starting to feel good.... But all the better for track!

did 9 miles this week but put it on the wrong week

ran close to the high school and back home. nice run but a little quick (6:15). didn't even notice the pace. but good to be back.

ran with devin, cause casey ditched him this morning. One of the funniest runs i've been on, we went up to the top of the mountain by mavrick, out of breath fast but solid run.

double churches. nice fast pace.