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

i haven't run diddely squat the past five days because i have been bed-ridden. this stinks! 

trail run by quail lake. It was a very fun run, i've always loved trail runs. but being my first day back and my throat sore from coughing, it was a little hard to breathe through most of it.

a little bit more than i planned on doing but it's fine, ill just go 3 tomorrow. felt tired toward the end of the run, still sick.

ran 5 with tyson on a trail/dirt. felt fine but i'm doing a bit too much all of a sudden, i should back down a little next week and by the end of the week i should be ready to do 5 to 6 again.

this week was the rebeginning of winter training for me....

felt good the first 4 miles, then started to have my energy drained. Need to keep taking care of my body right now at the beginning or i'll regret it.

six easy. still feels like i'm not ready for this but it usually takes a while to warm up to running again, but i still need to strech majorly and roll.

easy four... my legs still feel beat but maybe its cause im rolling them every night.

well it was about five on the green springs trail, my favorite run. I enjoy this trail a lot and it was an even better run after we saw Eric GOOLD. but we didnt get to talk to him cause corey wouldn't tell us who he was. but it was amazing to be in his present, but kind of a random spot out in the middle of nowhere.

very nice run, enjoyed it a lot

ran Frida's circle with casey and hunter; felt very good. need to keep streching. one of my favorite runs though

We went on the fire station trail run, the last 2 miles was hard cause i had to use the restroom. But it was a pretty funny run, coach had a wacked out story about hippo's, and casey saved 3 of our lives.

4 with stridders.

felt really good, i'm exited for track and running and workouts to start.

3 miles up a huge hill, three down. on the way up my calves were burning like crazy, then on the way down it was fine. and of course casey fell again. Overall it was a good run but not sure how many more times i would do it.

ran into my neighborhood. felt really tight still and a little tired, but i didnt eat as much today. next week i start my first couple of double days

well earlier in the day- day date- we were playing capture the flag in the dark and someone had forgotten to light up one of the tables. so when i was saving someone from jail, my quad made huge contact with the table out of no where. later it started to swell a bit but didn't hurt too bad.

this run was rainy but fine, but my quad hurt all throughout it.

am: 3 wasn't supposed to run today but it was fine and fun, guess that means i get tommorrow off :)

pm: 7.25 another huge hilly run... man it was hard but my lets are still a little sory and my right quad is still sollen a bit. felt ok and it was fun to see all the college keods. i liked the run though.

ran another hilly run. Albino...(or however you spell it) had bad bathroom problems thoughout the run so i had to stop once for 10min but caught up with tim after going 6 min pace for 2 or so miles cause he stopped too.

5 with stridders, felt very relaxed and good. my quad doesnt hurt anymore but still sollen. today was nice

am: 3

pm: 6.5 trail thursday: a nice little trial that was fun and narrow. I enjoy these kind of canyon runs out into the open space. Had to take another 10 min break which was a different expeirence :) ... overall this was a successfull trail run.

Green springs.... kind of. felt really good; my swelling has almost gone all the way down. ran the last 2 miles by myself, which made me go faster (if you know what i mean)

ran with devo. was a weird run cause it was so dark i could see 5 feet in front of me, but we made it some how without getting hit by a car.

today wasn't my best day. my stomach hurt a little and had to stop AGAIN part way through the run, but mostly my left shin was hurting. i was worried for a bit but realized that i was running on my heels pretty hard; so i switch to my toes and the pain went away almost at once. so i'm glad i got that early but i still need to be carefull and ice it for a while.

lifting after.

am- 3.. nice cool run

pm-9~ went around washington parkway backwards and added 3 laps around the track. It was nice hot weather today.. but had to run my myself cause my team left on time the one time i get there a little late! i keep having to take breaks (if you know what i mean) i dont know whats wrong. but my legs felt really good and fresh, hope it stays this way.

5 with stridders, we ran around sanburgs and jumped in the little lake. it was a nice 10 sec ice bath. havent done this run in a while so felt pretty nice. stridders felt nice and fresh. ended with core excersices

am 3... still feel fresh. hope it keeps

pm: 7. went up to the D mountain. was a fun run, but i hurt my ankle a little but i went away a while after the run. need to keep stretching.

am: 3, well i guess it was the thing to be late today.. i'm glad that tyson was late or that would have been a boring run.

pm: 7.01~ about i guess :) ... we ran up towards green springs then turned right at a random time and kind of made up a run... it was pretty fun and a nice tail, but it had a huge huge hill again. Those seem to be on every run we've been on. felt good but my right knee hurt a bit cause it was bent all day.

ran 8 with a 2.5 mile tempo in between. everyone else did only 2 miles tempo but im just cool that way. Felt like a very easy and nice run. the tempo section took me 100 meters to get rolling, but after that if felt very easy and managible. Glad we are starting to get speed workouts in so i can be ready for the half marathon.

am:3 felt alright....

pm:9; this run was a stinky one for me. all day my ankle hurt (i think from that cartwheel stunt i did yesterday) and on the run i kind of bothered me. Hope my stomache settles down sometime

am: 3, nice morning run with just Casey cause no one else showed up! 

pm: easy 6 with 1 mile stridders, with core lifting. had bad stomach aches because i haven't been eating enough these past couple days, so now i need to bring three meals to school..(wow)

when i came home i went into the old ice bath... coldest one i've had in a while; but well worth it and glad its done for the next 2 weeks.

am: 3, nice run; my legs felt amazing after yesterdays ice bath.

pm: 7, trail run on the D mountain or whatever it's called. I really like these trail runs: had some good conversations and the hills felt very good to go up. I'm good on everything except my driving skills... and my LA skills... why am i not very smart with those things?

am: 3... quiet morning cause their was some tension in the air. coaches fault :)

pm: 6

Longest run of the year so far. woke up just before 5 to drive to the finish line of the dog town half marathon and car pooled up to the start. We ran at what felt like 7 min pace for most of the beginning and it felt fine. But it was pitch black on the trail which made it hard to not stumble over little dips. Went by pretty fast and at the end we threw in 2 tempo miles at about 5:30-5:45 pace.

Got home with enough time to get ready for the ACT. glad thats done for a while.

am: 3

pm: 8 overall. we went out to the Old man hills and did 2 sets of 200, 800, 400, 200. It was our first speed workout of the year so my legs felt like jello. Finished the first set with ease, keeping with the top but on the second set i started out way to fast on the 800 because the girls were pushing us; so i died quite a bit and it pretty much ruined the rest of my workout, then the 2 mile cool down which i hate as usual; although still decent. glad that this first one i can be reminded the death of starting out to fast.... but as i always say: learn and remember or else you forget. :)

am: didn't quite make it...

pm: 8 around parkway. little chilly but it felt nice. my ankle hurt a bit.

am: 3... geez tyson, get more sleep :)

pm: 6 with stridders. felt nice.. prolly cause we were going 8 min pace with the girls (they were going fast). but it was nice to just cool off

weights afterwards.

am: 3, did some major streching, yoga, and core excersices after.. felt very good.

pm: 7.1, did the outline of the course then all over the desert by sanburgs. Felt pretty terrible, cause i feel the flu coming again. my right ankle was a little twisted on it and it hurt. not my favorite run at all.

am: 3

pm: 7, went on a trail somewhere that i don't remember. jacked up my ankle again so it hurt a lot of the run. i'm trying to take some good vitamins to help me not get sick but i still feel week. overall pretty fun run i guess.... rolled and took an ice bath, hopefully it helps.

warmed up 5 miles then used the restroom before heading out to the starting line.

the race started and the 6 of us went out front and got an easy lead. the first lap we went at a pretty easy race pace of prolly 5:30 and us top 4 stayed together. after starting the second loop we pushed a little faster and i got a bad side ache on both sides so i dropped off a bit. but with a mile left the pain went away a little so i pushed back up to devin then passed him with 700 meters left and started breathing on tyson's neck. then we had to weave in and out of people to get on the track and one guy kept moving to the side i was going and it slowed me down a bit but i prolly couldn't have caught tyson anyway and he beat me by 3 seconds.

cooled down barefoot on the football field. Race felt nice and very much like a regular tempo. still felt good after the race and ready for more. My goals are to get a good base time on wednesday's timed mile and get a sub 1:19 for the half marathon on saturday.

am: well earned stinkin nine! We did hills today, so we ran to foremaster (1.25mi) then did 4x400 (all the way up to the top) then 4x200 (half way up the hill). this was a very good work out for me, because each on i felt faster and faster which prolly means they were all the same time. i tried to go faster on each pole and that help me. then we cooled down going the long way around foremaster to get our milage and that was the worst cool down, i felt terrible and sick.

am: 3, felt like i was going to throw up the whole time. 

pm: 6.25 easy one mile stridders. felt ok but my throat was pretty sore and hurt when i coughed. but is getting better and hopefully will rock tomorrows timed mile.

AM: 3, sick so my breathing was quite heavy

PM: 8 this should be thursday's workout and the mile time thing was today.

am:3

PM: 1600 meter time trail. very poor  race for me because i have a bad sore throat. so every time i started to go faster it was hard to breathe so i back off a bit. Poor time but good for being sick.

after the race i gagged a lot so only cooled down 2 miles. Hope i get better by saturdays half

AM: 3

PM: 8.25 didnt feel too hot... better get over this cause i need to push for tomorrow! ended with stridders

this race was a weird one. My sickness was still all over me and during the race i had to stop 3 times to settle my coughing down, it was bad. but the thing that hurt me the most was side aches! i had them from miles 3-10, the worst at 7-10. I had to stop at an aid station and drink water and eat a little to try and settle it down for 5 min but the thing that got rid of it at mile 10 was one of my cough attacks. so once it went away i ran the last 2 miles in prolly sub 10:30 and caught 4 people.

mile 1-2 felt good and i made sure to go slow and steady; 3-4 i started making and went into about 5 with devio. then miles 5-6 hit me and my side aches were coming slowly and i fell off devin into 6th. the rest of the race up to mile 10 was pretty much at 10min pace or worse. about 10 people passed me and i felt like i couldnt move. and when it finally went away i pushed as hard as i could to make up some time. at the end i felt like i ran a long race but i wasn't extremely tired since i only raced 8 of it. I think if the side aches weren't their and i wasn't sick i could have ran a 1:16-17 

went and cooled down 4 miles, which i don't think i was supposed to do then came back and ate. I feel physically fine besides my flu. Longest run in one setting/day of my life!

PM: First day back from being sick. Did hill workout today of 3 sets of 2x200 and 1x800. all the other varsity did 4 sets but i figured i should do one set less to ease in a little bit and feel that was a wise decision. first 2 sets i took a little bit easy to see how i was running then ran the third set hard. only problem was my breathing cause when i have a cough my asthma comes back. otherwise it was a good workout.

am: 3

pm: 9.25 around. the day we finally got to run barefoot today...i missed all but one lap for certain reason! Fine run but it took 3 or so miles to get smooth and feel good.

core drills and plyo's after. felt good but i don't think plyo's are good for my legs.

am: 3

PM: 8. 2.5 mile warm up then we did a good workout on the track today. First one of the year! we did 6x1000. my splits were 3:20, 3:14, 3:19, 3:15, 3:14, 3:11. Coach wanted me to go at average 3:19's so the first few i kept it at that and i felt i could go fast so i amp it up a bit. but i kept the same distance behind tyson everytime. Very solid workout. ended with 2 mile cool down.

Long run today. We did what tyson calls "Twin Cities" cause it goes through st george and washinton. didn't really want to run today but once we got going i felt fine. Threw in a 20 min tempo at just under 6 min pace and got in ~3.4 miles. It went fine and no one fell off that much from us.

this week was one of my better weeks, even with my cough going on all through it. Just need to make so i stretch and roll a lot this week to make sure my body stays fresh. Next week is our first meet.

am: 3

pm: 11.5 we did old man hills work out today... 5 sets of 2x200; 1x800. wasn't really in it at all today, and didn't feel as good but was able to get a decent workout in. 200's weren't that solid and i ran them all over the place, but the 800's i was able to run pretty consistent, and ran them around 3:35's i think.

big milage day and tomorrow should be easy, hopefully can get in a nice recover day before wednesday's killer then friday's small race.

am: 3

PM: 5.5 and stridders. felt good but my body is still pretty tired. weights after.

AM: 3 feel very tired.

PM: Well today's workout went very well for me. Our workout was a 10 mile run with 40 min tempo, which ended up being 6.92 miles (about 5:45 pace). I was able to stay with coach and tyson good, mainly because their was a ~10 mph wind for half of the tempo and i drafted off them the whole time it was there, but our 10k was 35:30 or something so i can use that as a PR :) But my power part was the last 15 min i felt very good and felt like i could have gone on forever. and I think my cold is pretty much finally gone except for a cough here and there.

AM: 3, knee hurt a little bit but not sore from yesterday.

PM: 7.25, my knee killed really bad today for the whole run, i couldn't bend it at all or it would hurt. Mark said i have tendinosis but it wont ruin my running really i just need to take care of it so it'll get better, hopefully soon. Ended with 4x200 (200 recovery). race tomorrow....

AM: 3 knee hurt really bad

PM: i race the mile (4:44), 400 meter ( ~:58?), and the 200 meter (~26) the mile felt pretty good but after all these tempo workouts that what it felt like and i couldn't go much faster but i could have done it longer so i wish i would have done the 2 mile. but it got me pumped for the pine view invational in two weeks when all the big boys are there. the 400 and 200 were amazing, i loved going as fast as i could and it really helped me start to get into that track mode and out of tempo's. I wish i was better because i would have like to race the 400. Overall good meet but not that amazing either. Knee only hurt when warming up for the mile but after that not so bad. I'll take an easy this weekend so it will be fine for our meet.

7 with stridders then core excersices after. felt good but a little tight.

AM: 11.5 track workout of 5x(2x200; 1x800) with two mile warm up and cool down. Our splits were 34-35sec the first 3 sets on the 200's then 32-33 for the last two sets. the the 800 splits were: 2:38, 2:37, 2:35, 2:31, 2:22. good workout, my knee only hurt on the warm and cool but i've been doing some excersises to help it.

PM: only got 1.25 in for some reason.

AM: 8.5 with a 20 min tempo. it was alright, our average was like 5:49 so it was solid but slower than last weeks 40 min tempo. I didnt feel very good, just really tired from not enough sleep. knee hurt on the warm up. ended with 6x200 which were the worst ever. prolly all were around 35-37 sec. Need more sleep.

PM: moutain biking with casey and archy. it was about 10 miles with lots of twist and turns. it was really fun and i would love to do this more often

AM: wanted to sleep in today but devio begged me to go with him so i went out and we ran 6 in the desert in green springs.... not a very fun run, i'm pooped out.

am: 3... better

PM: 7 with stridders. me and devio ran over to the park where we finished the half and ran barefoot 3 miles or so. got about 7 slivers. felt alright but still not that great.

AM: 3... getting loose again. it was quite quiet, as if we hadn't seen eachother for a week

PM: 8.75 2.5 warm up 2 cool with a work out of 2x1200; 2x1000; 3x800. It was a pretty solid workout splits were (i think, not sure) 3:53, 3:49, 3:12, 3:09, 2:31, 2:29, 2:28. during the 800's i had a bad sideache and there was a 5 mph wind. Bad workout wednesday :)

am: 3

PM: 9.85 with mile stridders. felt pretty good, nothin hurt too bad. stridders were hard to get through though.

AM: 3

PM: work out on the track today. 2x(1600x2; 200x4). with 2 mile warm and cool. splits were: 5:24, 5:28, 31, 32, 32, 31, 5:17, 5:28, 33, 33, 30, 30. first mile was easy and nice to get rolling. next was still good, tried to keep an easy because we weren't trying to kill this workout (was supposed to get 5:30's) 3 mile i went way too fast... i just kind of got caught up in the moment and coach shaw was cheering for me for the first time :)... last one i kept it low and help devio hit a solid last one. 200's flew by.

I'm very ready for the race this weekend and am sure i can run a sub 4:35.

am: 3

PM: 7 with 4x200's. Felt good and fresh.

am: 3

Today i raced the mile and i was pretty exited about it. but as we started to warm up my legs felt really weird like they did last week and i just didn't feel very good, i dont think i got enough warm up in. so at the start of the race i got trapped in pretty far and fell back from the front group pretty fast. after the first 2 laps i kind of gave up and just ran the race leaving a 4:40. so it was a decent time but i know i can go better.

i got to the race 20 min before it started but still got a good mile and a half in. I felt much better this morning and more energetic. i think its because i got a lot more sleep which i haven't had much this week.

the gun went off and i took off pretty fast trying to make it sure i wasn't caught in the pack like yesterday and i ended up 5 feet in front of everyone for the first lap. i felt kind of awkward that lap and slowed down. i learned later that it was because all the fast kids were blocked off at the beginning and it took them a whole lap to get out. so after the first lap i settled in behind Ben, Jake, and tyson and hung on them for another lap. after i got passed by 4 more guys i found a spot right behind them for a good pace group and ran the next 4 laps in good splits. on the 6 lap i started to fall back and coach swore at me to get up there and i did. at that moment i broke free! i now was a racer. i pulled back up to them and our group caught a good 3 seconds on the front group and i felt pretty good. at the final strech i passed a guy but my kick wasn't very good and chuck beat me by a good 2 seconds. I got 6 overall, 3rd for 3A.

AM: 3

PM: total of 10. but a workout of 5x(2min hard, 1min easy, 1min hard, 30sec easy, 30sec hard, 30sec easy)... didn't feel as smooth today or as bouncy, maybe it was from racing the 2 miler but its good to get done.

am: 3

pm: 8.75 with mile stridders... no comment

am: 3

PM: 8 total. 2.5 warm 2 cool then a workout of 11x 400's. my goal time was about 1:10 and my splits were (roughly) 1:06, 1:12 (no watch the first two so we had no idea what pace) 1:10, 1:09, 1:11, 1:08, 1:08, 1:09: 1:10, 1:07, this last one coach wanted me to run hard so 1:01.

am: 3

PM: easy 6...with 4 laps around a grass field...felt good except one cough attack that took a couple min to get through... ended with 3x400 that were moderatly fast then raced a 100meter at 3/4 speed. cause i thought i should let my friend win to help her self esteem :)

race the mile and 800 on saturday.. no races tomorrow for some reason... looking for sub 4:30

AM: 3

PM:ran around with tyson a bit then 8 striders with frida. felt alright, just sick.

mile today. splits were 1:05, 1:08, 1:13, 1:07. I qualified for state and the race was pretty good but i really can do better on the third lap and sprinting end. Once i get over this sickness i'll blow 4:30 over.

also did the 800 with a 2:05 (1:02, 1:03) i really liked this race. started out good then before the end of the first lap, tim and this other kid were in front of my and it took me forever to get around them but made me loose a lot of ground and smoothness. end was bad again, need to work on sprinting.

am: 3

pm: 6.5

had a workout today of 6x1000's with 2 min recovery. but my asthma has been coming back and the alergies so i was only able to do 3 and i couldn't breathe anymore.. sad day.

am: 3

PM: 11

had another workout today since we dont have a race this weekend. (another workout friday) it was 2x(2x1600 4x200's). i was able to do the whole workout this time... supposed to hit 5:24 and 33's. my splits were 5:22, 5:26, 31, 32, 32, 31, 5:24, 5:22, 30, 31, 30, 30. so it was a much better workout. but it felt very hard to hit my time because my breathing is still methed up. i feel shin splints starting to come on my left leg.

am: 3

PM: easy 5 with striders

felt very tired today even though we were going really slow. still recovering from my sickness though...  cant wait till this dang thing is gone for good.

am: 3, ran alone cause i slept in

pm: 5, felt tired :) good run though. tomorrows a cool workout

we ran a workout of (2x600's, 3x400's, 4x300's, 2x600's) we hit all of our times right on and the workout felt really easy so thats good. 

we were supposed to go 12 but because the trail we were going on ended suddenly so that was only 7.5, then after a water break we went and ran around the temple then some barefoot and by then we had been running for less than 2 hours because we stopped so much that we just didn't finish it. 

steps after

am: 3

pm: 8.5 workout of 7x800's with 2 min recovery. hard workout for me... there was a big wind but would have been pretty hot without it. times were (2:31, 2:31, 2:31, 2:31, 2:31, 2:29, 2:30) so pretty consistent but was supposed to hit 2:29 everytime but.. didn't i guess. Pretty tired after.

am: 3

pm: 8.5 another workout of 12x400's. i guess it was better than yesterday but i felt about the same. all my times were about 1:10 up to 1:12 down to 1:07. so i was all over. i felt like i was pushing hard the whole time like i usually do but i wasn't getting very good times like i did last time i ran this workout. felt perfectly fine after which means it was prolly a mental thing. i guess i havn't been focusing on running like i did the beginning of track.

btw i won't be as consistent on writing on the blog till about August because my mom and dad are always on the computer planning for 2 weddings so i never get a chance to get on. :)

am: 3

pm: easy 5.5 with 4x200's. felt a little weak still. tomorrow i'm running the 1600 and 3200 in cedar. hope i can get some energy for it.

Cedar mile and two mile. very cold and wendy and so i didn't do very well.  thats all i can remember. mile time: 4:44 two mile time: 10:10

am: 3

pm: 10x 400's with 2 mile warm and cool. Hit all time about 2 seconds slow... didnt feel it today but i need to make it so whether i feel it or not i make the effort the best i can.

am: 3

pm: 7 with striders. had the dentist today so i came late and did striders with the team then ran to coaches house with him and back to the school on my own. felt very good today and i thought it was pretty fun running with coach and had some good conversations. He's a good guy :)

am: 3

pm: raced the distance medley 1200 (order of races are 1200, 400, 800, 1600) , 800 in the 4x800, and the 400 in the 4x400.

we got a new school record in the distance medley with a 11:01 beating last years team by 2 seconds i got a 3:23. then 800 was like a 2:12, 400 about a 58.

it was a pretty tiring day with all these races one after another but i gave it my all and it was a good workout/race day.... i even threw the shotput about 22ft beating tyson by 2in which makes me the best shotput thrower on the distance team

am:3

pm: easy 5 with 4x200's

i was pretty exited for this race cause i really wanted to bread 4:30 and i kept telling myself i would. i felt pretty good during the warm up but it was REALLY hot hot hot so after the warm up run we all just sat in ice till our race.

at the beginning i started in about 8th of 15 people and sat there for a 1:08 first lap, then the front three people started to make a move around the 600 and three people were right in front of me cutting me off completly. so by the time i made myself around them i had lost a lot of ground(1:08), now in 5th on the third lap i caught the 4th guy and hung behind him way too long which was my biggest downfall cause i fell way behind and third lap was a horrible 1:10. last lap was when i had to start pushing through the pain and i serged past 2 guys from the 300 left to 100 left which is a huge deal for me because i have'nt been doing that well with my kicks lately. last 50 meters no one was around me so i eased off just too much which made me loose the sub 4:30.

I was pretty nervous in the morning which made it hard to eat. we got there with lots of time and the weather was perfect... very nice day for a race. so after warming up and sitting in ice a little more we went to the line.

first hundred meters a kid behind me was tripped from behind and he grapped my shoulder to break his fall and i saved his life... but i started way too far back in the group and i got backed up a lot. first couple laps felt like a very easy pace and i hit the mile at 4:50. then the top two kids started making there surge up and i was blocked off AGAIN. but i got around much quicker and got right on tysons hills. next 2 laps i just rode right behind him still feeling good but pushing harder. with 700 left i could tell tyson wasn't feeling too well so i tried to get in front of him and have him ride off me for a while but after 50 meters i never saw him again. then moving into the last lap i hit the ground hard trying to finish strong again.. the leader was a good 7 seconds ahead of me so i never even thought about catching him (which was my problem here). overall good strong finish getting a 9 second PR.

am: 3

pm: 5.25- today  we did prefontaine's 200 workout of running (edited to our pace) run 200 meters at 33's then cool down 200 meters at 43's. then after you don't hit your time twice on either paces you have to stop the workout... i did 5, which isn't that many but this workout surprised me on how hard it was. but i really did feel that good today, just really tight. it took about 20 to get back to feeling alright and not breathing hard. REALLY hot.

am: 3

pm: 7 with striders. way hot. we ran around the desert a bit by desert hills. i had a cut on my finger that got a lot of sweat on it so it was burning the whole run.

my right shin hurt a lot today so i didn't join the other kids in pacing our jv team in the mile. i've been icing it a lot though. all i need to do is hold it off for one more month.

am: 3

pm: 8.5, workout of 3x(2x200's; 5:00 tempo finishing at 1400 meters everytime. felt very good and solid. felt like i could have done a bunch more, but need to get ready for this weekends races.

right shin hurt a lot this morning and after the warm up and cool down. iced again. still fine while i run though.

am: 3

pm: 5 with 4x200's. felt good. some chest and shin pains

i felt rather week before the race... not enough warm up :(

but i had the fastest time coming in so i was able to line up first which was really cool :) tyson was sure jealous. race went rather bad. mile split was 4:55 then 5:12. not very good. one of my laps was 1:22 which is very bad from where i should be.

i ran the steeple chase as well for my first time. I loved it, it was very fun and i got a new school record on it. i did this race more for fun so i could be fresh for tomorrows mile and was doing tricks on the water part.. i'd say i was a crowd favorite. i got third in this event as well.

tired for this race again.. this meet didn't go very well for me. i was ranked 4th into this and at the beginning i was in about 5 hitting the first lap in 1:07, right where i wanted. then the wind picked up pretty good and i moved into 4th. i stuck there for another lap then i made my move trying to catch up to the leaders but i didn't stick it and pretty much just cruised in the last lap for an easy 3rd. winner got a 4:31 so wind was pretty bad. but i was pretty disappointed about this weekends efforts. even though i got three shirts for getting 3rd every time..

goals for next week are to nail every workout perfect, roll, strech, and be ready to nail BYU and get my sub 4:30!

am: 3 last week or morning practice!

pm: 11.5 total. ran a workout today of 3x(2x200's; 1x800; 1x300) equal recovery. so this was kind of a beginning of tapering, but most tapering will be next week so we peak at state. first set i hit all the times right on: 33, 33, 2:17, 46. didn't feel very warmed up yet... next set i felt a little better with 33, 33, 2:20, 45. i could have easily nailed my 800 time but i didnt have a watch so i was going off tyson and he was a little off... then i started to feel warmed up and all this energy came and i hit: 32, 33, 2:15, 40.  this last set i felt smooth and solid and the 800 felt good. the last 300 we had it so we went faster every 100. good workout, windy and dry. shins only hurt a little.

am: 3

pm: only 3 because i had to get a passport after school so i ran at around 6:30 and only had time for that, ill do my milage tomorrow morning.

am: 4 with striders

pm: workout of 3x(2x200, 1x400) pretty easy looking workout, (tapering has its benifits) but still had its tough parts mainly because we had to hit faster times. double recover.

am: 3, last morning run at the school for the season

pm: headed up to BYU today! easy 5 with striders. ran all over. felt really good and exited.

am: 5 around the BYU track. no race today cause its all tomorrow, nice just to chill and watch everyone else race but i wish i had at least the 800 instead of having the mile then 20 min later running the 8.

pm: 4, ran back to the hotel.

got to the meet and found i was in heat 8 of 9 (which i like better because the 9th heat raced 6 hours later and i felt like i would do better in the moring) .. warmed up for about 15 min then did some strides and stretching and went to the bull pin. i saw my sister in the stands and that helped my nervousness go away and i began to feel exited. my rank for the heat was 18 of 20 next to jordon cross of ogden, who i knew would get a sub 4:30 so i made a goal to stick with him. but everyone one in the heat had a time from 4:27 to 4:33 so i knew it would be an agressive race but i felt ready.

the gun went off and i got good position the first 100 meters and elbowed my way to about top 10. everyone was crowded tight but i made sure not to get backed up, even though i ran in the 2nd lane the first lap and a half. first split was a 1:02, way to fast. but i still felt very good. i moved my way up to 5th right behind Jordon, just staring down his back (1:09). pretty soon we moved our way right behind the leader who split the wind for us. and the final lap we passed him and surged faster (1:09) at this point i should have stuck on his back the whole way... and i could have, but seeing i was going to get a sub 4:30 i just didnt go. and that cost me. the last 100 meters a group of 6 guys past me, i realized what i was doing and pushed it hard the last 10 meters passing all but one. (1:07)

overall pretty wierd splits but they added up to be a nice time. glad to finally have good mile time, now for region and state i need to get a sub 4:24.

ran the 800 20 min later. had a high from the mile and thought i would own this succer but after i started i realized how tired i was. 1:03, 1:04. for a 2:07. bad race but i could have done better with more time.

2.5 warm and 2 cool with a hard workout today. much harder than i thought. it was pretty much hard hard sprints over and over till he said stop so i'm not sure on the milage. i felt good on the warm up but then on the first sprint i did something to my back so it hurt pretty bad the rest of the workout, also my legs were very tight and hard to lift but thats my fault. overall i did well effort wise.

4 and striders. felt very tight. ice bathed after and felt pretty good. might as well roll tonight even though i know its a little late but i think it will do me good.

Mile tomorrow!

had a stomach ache before the race. but I'll just go right to the race. The start i got in pretty good position, i kind of cut off Jason at the beginning. i was in about 6 and sticking right on Tyson's back (1:08) pretty good but i little slower than where i wanted. but on the second lap all of a sudden i was stuck behind some people that formed a C around me so there was no way to get around, so finally when we were just about to finish lap 2 i backed up and went around the group but by then Tyson had already put 2-3 seconds on me (1:10). The third lap i knew i had to push hard so i went hard and by then Jason had caught back up with me and he was going pretty fast (1:07). Last lap i was in third and i was a ways behind the two leading guys so i have someone to push me (1:05). our team did good with having Tyson, me, and Devin finishing 2,3, and 4th. the Jason kid stinkin' ran a 1:00 his last lap to beat out Tyson for a 4:24. that was weird but i should have tried to stick on his back and at least got a faster time.

today i raced the 2 mile and 800. i put the 800 place and time because that was my favorite race of the two.

first was the 2 mile. i was thinking in my mind that i would get a 9:30 and got into position to do so. it was a very got day again, i'm glad the cedar girls were spraying water on us as we went by, although i don't know how much it  helped. beginning was fine, me and tyson took turns leading till i couldn't stay up with him anymore for mental issues. one of the other kids that tried to stay with us made me really mad because he would run ahead of me then slow down and as i tried to pass him he would get in my way and elbow me so he would stay in front. so on one part i went out into lane 3-4 where he couldn't reach me (and he tried to!) and sped past him then elbowed him in the chest.... he fell back and i never saw him again. we got a good 150 meter lead and the closest guy which was the dixie kid that won yesterday's mile so coach told us to slow way down the last lap and a half and to cruize it in for an easy first and second so we would be more fresh for the 800. Place: 2; Time: 9:55.

800 was an amazing race for me. i was ranked 10th with my slow 2:06 time and i was just hopeing to get in the top 8 to score some points. first lap went by fast and i hung behind in about 8 but i felt amazing. didn't hear my split cause our time reader was horrible. but on the second lap i just... went. and for the first time i pushed my legs down into the ground instead of stretching them out to sprint and i went so much faster than i ever have and it felt a lot easier. so with 300 left i caught the lead group really fast, it had about 6 people in it. 200 left i had to run in the 3rd lane around the last corner in order to get around 2 other kids. then with 100 left i had 3 cedar kids in front of me and i dived in between two kids one of them sticking with me. i saw that we were fighting for 4th place and i wasn't going to let him have it. i sprinted as hard and i have ever sprinted and in the end i edged him out. afterword i couldn't walk for 10 minutes. but i got 4th and top 4 make it to state! goal is to get sub 2 at state!

wasn't sure how far i was running till i was half way through. nice easy run, a little quick but nice.

my sisters wedding was today so that took up the whole day till about 10:30 at night, and i knew that even if it was just 2 miles i should run a little. so i went out and ran it, at prolly about 6:30 min pace. felt really good, iced my shins after.

2 warm and cool with a tapering workout that composed of 100's, 200's, 300's. it was pretty hard cause i'm not very good at sprints. plus it makes my back really hurt for the rest of the night.

felt good... windy and hot

1.5 warm up and cool. then 2x400's at 1:13ish and 2x200's. my back still hurts, but i feel very confident and ready. this week is going to be very good... also to note Josh Farish (who we paced alternately) broke the 5 min mile. and is the 10 freshman to ever do so, at pine view high.

easy 4 with 2x200's

well today was the mile.... i was ranked 5 and hoping for a sub 4:25. I woke up feeling good and excited. ate what i could (which isn't much).

i was in the first ally and the race started. i was in very good position and felt good (1:06). second lap was rather slow (1:12) because everyone had the same idea of not taking the lead so we just went slower and slower and i felt like i was jogging. then the start of the third lap Ben, Jordon, and tyson made a big move and i went with them, thinking i couldn't stay with them very long, bad idea. on there second push i felt like they were going way to fast so i stuck with the first pace (1:08) as i saw them get further ahead i slowed more and i was in fifth by the last hundred meters. then the dixie kid came sprinting by me and he broke me. then i got passed again the last 1 meter which put me in 7; one place from a medal.

i was very disappointed with myself here. i really just thought about it too much and put into my head that i have never had a good first day... which is true because i think that. I'm really mad that i don't have another mile to race, cause i want to end a little better than that.

well, i guess this was a good race for me. splits were 1:12, 1:11, 1:13, 1:13, 1:13, 1:14, 1:12, 1:06.

i started the race ranked 3rd but i thought i would get fourth with tyson ahead of me. i started the race, fairly slow but right behind the top pack. as the laps went by, i went with their moves, on about the 6th lap they made another fast move and thats when i passed tyson. i knew somthing was wrong cause he wasn't running normal and later i found out that when tyson took the lead on about the 6th lap an ogden kid went to pass him and cut him off causing him to hit the railing thing on the side of the track and it twisted his bad ankle so he fell back and pretty much just finished the race (still getting 5th). on the 7th lap Jason from dixie burst past me and i didn't expect him at all cause he's only been running 9:50's this season so i tried to stick with him. coming onto the last lap i fell back a bit but i kept pushing hard and i finished 3 seconds behind him (20 second PR for him!) stinkin kid beat me in the mile too. Next year will be fun to race with him.

800 was later. ranked 2nd in the 1st heat out of 2. i was hoping to get sub 2 so i could maybe score some points but i really blew it the last lap. first lap was a perfect 1:00, then going onto the last lap i just settled as if i was in the 2 mile and a group of kids past me. ended fine but that first part killed me. got a 2:02 again. i know i could've got a sub two i was just not running right. It stinks that tracks over, it went by really fast, but i have to wait a whole year before i can try again to get better times. I'm going to miss this stuff; but thankfully there is XC to fill my heart.

overall i'm sad i got worse then all of my rankings but happy with a 2 mile PR. Our team PINE VIEW HIGH SCHOOL took the 4A state boys title and i scored 7 points.

first day in two weeks... felt good

2nd day. the ball of my left foot hurt. feels like its bruised.

foot still hurts a bit but still nice

good and easy

nice and back.. very easy milage.

felt really easy but felt like i couldn't breathe very well.

ran on the dirt mile twice and back then some with the kids club. i stayed back at first to talk with some of the other guys and help them out a bit.

ran by fire house. then to green springs.. after made fast trip to the rec center and when i passed a guy on my way in through the door he looked at me with a cringed nose :)

ran with casey cause he had to go early. felt good. core and stretching after.

ran by my house so i could go to the table tennis games early. ran 4 with them cause they messed up there milage.

ran 3 with my cousins friend from riverton. he's there 2nd faster running. nice run but i was really sore from playing 8 hours of ping pong yesterday...i never thought ping pong could bring such a soreness. but i'll let you know that i finished with the gold medal in the 17 and under division and bronze medal in the doubles compitition. :) todays my big compition though with the open singles. this is where i play the asians.  

2 miles of hills..... i realized i've been blogging on the wrong week since i started running this summer... i fixed it now but just know that every week moves down.

ran by myself at about 4 so it was stinkin hot. legs didn't hurt i was just tired. streched and rolled really good today. wasnt as bad as i thought it would be.

ran over maverik and to a dirt trail. stretch good when i got home. ready for some workouts!

did a mile trail for my 7th grade sister today since she missed the kids camp one so that added another mile for me. she was looking really strong for a PR of about 6:45. it was on the road though so thats different from the grass mile they do. she did good though

ran around the grass today. seemed pretty long but felt fine

was twenty min late to practice... and it happened to be the day we met 15 min from my house so when i got there the team had a good mile on me. so i ran a fast solid pace until i got them at around mile 2.5 because they had stopped for water. even with the big hills i felt like i did well. running is fun.

ran a little late... around 1pm. was really hot and windy but it was still a good pace. thought a lot about this coming season.

today we ran around parkway. warm up i felt good. then as we started our run i was attempting to do a double heel clipper off the sidewalk but i just couldn't get it... oh well i'll keep practicing (at least i would get one, unlike by-run who kept missing his foot) our journey continued onward until we turned left at a light where we continued for another mile or so just talking about races from the olympic trials. soon after we turned left again to head toward the freeway. then some kid just started talking about his trip to montana or something and how he met olympic swimmers and had very revealing windows in his hotel. as we started to climb a hill i felt very relaxed. coach was comlaining how he hadn't run in three days so the hill was hard for him....wimp. as we reached the top of the bridge and started to curve left we talked about how 2 girls tied exactly in the 200meter for third and now they have no way of deciding which girl to send to the olympics since they've never been  put up with this situation. we tried kicking a bottle for a while but wes kept hitting it in the ditch and casey got mad he didn't hit it on the road so he threw it off the bridge at one of the cars on the highway...dont know exactly what he was thinking. as we curved left i followed hunter as he sped way ahead of everyone and we talked about how he needs a job but he wont put in the time to get one. as we began the reach town kaylee boyer caught up with us and hit my hand twice for no reason and talked about her missionary boys. i made a funny talking about the time i drove a diesel on the freeway backwards and all these cars ran into me... it was funny at the time but prolly not anymore. then we went under another bridge and say morgon graff running by and someone said that they had loved her body 2 years ago, but i cant tell you who cause they could get fired if anyone found out. by-run then made an inappropriate joke about how he only went after little girls and thats when kaylee punched him and ran ahead, but who wouldn't i mean you should keep that kind of stuff to yourself. when we got back to the school we had to run one lap around the track to silitify our milage of 5. then we stretched and i took krinshaw, casey, and mia home cause mia wanted to get home fast so she could shower for drivers ed...(good thing too cause she stunk up my car) i parked in her garage and she punched me.. in the arm. then i took casey home, but krinshaw was before mia or casey cause he lives by mia. then i came home and ate and got on facebook and read about how rainy it is in swedan with frida. poor girl, that looks like it really stinks, she should just come back something. overall it was an alright run, i prolly left out some stuff but this was just a short version of it so it doesn't matter too much. i'm exited for our workouts to start soon cause i'm sick of just running one pace, i want to run fast... i wanna win! btw its jessica's birthday today so next time you see her you should tell her so and maybe shake her hand or something cause she likes it when you do that.

today we ran half a mile for warm up then did the dirt trail. it was a good run but i'm kind of grumpy. to me it felt like it was a painless run which i know coach said was impossible to have but thats what i thought.

kids club after. did some fun games with them and yoga and core after. they really liked the yoga stuff i showed them. they said "wow! thats the most relaxed i've ever felt." ....I'm the new cool kid in there book

longest run this summer. it was a nice run yet i was pretty beat from not getting enough sleep. lots of long hills but it was good for practicing uphill form. 

slept in this morning and had to leave at six for a family trip at fish lake so i missed my chance to run :(

didn't know how far to run today so just planned to run around the lake once... didn't work out and ran back and ended up six. my watch said i was up 9000 feet so i was glad about that. there was a sweet trail i followed up to the top of the lake. there i found that every step i took i sunk into the ground so i decided it wouldn't be smart to go that way. i saw a 3 foot fish that was dried up on the shore which is pretty cool and gross at the same time. pretty hot day with meskito's everywhere. felt good and loved the mountain.

slept in again so i wasn't able to run until i got home.. too bad i didn't get another on the mountain. but today i ran 5 with stridders which i missed thursday. i felt amazing today and ran and average of 6:30 min miles like tyson does for college. ended up 10 min faster than yesterdays run of the same milage which isn't too surprising since it's more air.. not a twisty dirt trail up hills and logs to jump.. and much cooler. ran the stridders at the new soccer field cause there grass is now the best around. 

half mile warm up then we headed to hells hole where we did a small type of hill workout the intruduce hills. they were called bounders where you bound up the hill for 8 sets of 10 sec. i did the first 6 wrong so i felt emberrased about that but the next two were good. then we headed out on the trail farther to get more milage where we met by-runs grandpa's counsins dog and his owner. on the way back we did bounders all the way up the hill (~2min) it was soo hard but we made it (most of us) and had to rest a good 3 min but i felt fine after. form is feeling good, i'm getting antsy for a race. if anyone knows of a good one, let me know.

started with a half mile warm up where we went slow to make coach roberts look like her was all by himself. core excersises then we did 4 miles on the dirt mile trail. we did the laps in 7:14 and 6:55. not bad for the group we had of a good 12 including speedy paul that showed up for the first time... he is a pretty weird/funny kid when it comes to missionary tag.

kids club i did warm up and cool down laps with them and played car lot which is a very fun game. it worked very well and you run a TON. i was pooped after that we played missionary tag as a resting game. afterwards did some yoga and streching with the kids, and they liked it and it felt good. plus all the other groups were jealous of us :-)

still looking for a race!

met with a group of about 8 kids at the trail head by maverik that we do tempo's on a lot during the year. it was a very good group of kids. everyone i got a hold of made it +1. if you didn't get the message of this then tell me your cell number or some way to contact you so i don't miss you again.

run was pretty fun. a lot of bikers were out there, but it was a beautiful day with lots of cool attractions. no one wanted to turn around at 5 like they were supposed to and went the whole 7 with us. they did a really good job and we average just under 8 min miles finishing with every last person.

good to get the long run done for the week.

half warm and cores. then we ran a 1.8 mile loop on road and then did the rest barefoot. felt really good. felt good to get my legs moving fast on striders after too.

today we mit up at toniquen and ran around a trail and up a good sized hill that was pretty hard, under bridges, through graveyards, past a lake and on a secret trail in the trees. it was a nice run and nice to change it up a bit. stretch and roll after.

the link below is the previewing for 3A boys cross country. they mention my name and say i EASILY qualify as the states most impoved runner from cross season to track :) i guess it is true. cause using my bad race from state where i was just coming off an injury i'm rank 39th. but with my 2 mile time from track i'm ranked 4th. I just thought it was cool that i got my name mentioned. i hope i can pull an upset and get at least 2nd.

http://ut.milesplit.com/articles/88653-previewing-the-field-3a-boys-cross-country 

coach holt, Steve, James, and I warmed up on most of the course so i could see how it went. then we got back and got changed and ready for the race. As i was putting on my newly made "trail shoes" i saw that i had left one spike on the left shoe from last XC season and couldn't get it out, so i ran with it.

Mile 1- 5:20, started out solid but didn't seem too fast. i didnt really know what pace to go so i just stuck with Nephi, Steve, and Holt. this part of the course was the flattest part and it seemed to fly by. at the end of the mile Holt whispered something to me but i couldn't hear him so i just went a little faster and it seemed to satisfy him.

 Mile 2- 5:16, this was mostly down hill... but it was steep steep down hill. this is where Nephi fell off and as we came to a cattle guard they had a water station and i went to grab on and ended up knocking over both of the guys waters and me and steve could help but laugh. this kind of killed my momentum for a bit. still felt good but tried to be careful cause the trail was full of rocks. coach gave me some advice during the race that helped a lot.

Mile 3-6:32, this part was most of the hill back up out of the canyon or whatever its called. i really felt like i struggled at this part, like everyone else, and i just wanted to stop and walk but i could see coach behind me and that drove me to keep going. it was quite a climb though. i think at one point i was going 8:30 pace. but i hit the 3 mile mark at about 17min which is what i was shooting for a normal 5k so that made me happy.

Mile 4- 6:35, as i reached the top of the hill i turned to find more up hill which i should have known considering i had just ran the course before i raced it. i could feel holt breathing down my neck so as soon as i clipped over the last hump i stared my big push for the last 800 and reached the end in 23:41.

cooled down 2.3 with Steve, Holt, and James. and saw a pet goat in someones yard. then went to the awards where i got 50 BUCKS! to the running center. i was sad that they were fair and unlike enterprise's 5k they only give you one award for winning and take you out of the age division prizes.

stretched and rolled really good when i got home. Glad i could get in a race and felt this was a good overall week. no major pains, need to stay healthy

am: 7.5 was really really sore sunday and this morning. but i rolled like crazy... still didn't help much so the first 5 miles of this run was really rough and my calves hurt. but at mile 6 and 7 they had loosened up. nothing like a good run to sooth your legs :) hot hot day though. lots of people were feeling sick.

Pm:3. first double of the season. very very hot. over hundred hot. lifting stretching and rolling after. felt good. but i need to keep my body very hydrated and injury free.

today we ran the the dirt trail. and our miles were solid paces of 6:57 and 6:38. we are doing them faster every week. felt kind of tired today. i really need to sleep more, but summer makes it hard to be motivation to go to bed early :) yoga and stretching after.

today we ran parkway with doing bounding again. felt really good. just gets hotter and hotter though. need to drink lots of water and gatorate.

am: well my parents were gone the night before so me being the responsible teenager i am stayed up till 3 watching movies then woke up at 6 to run with casey and hunter. we did 4 with striders. i felt really sluggish at first from all the sleep i missed but after that i felt good. got home and had to hurry and pack for my high advenger camp.

pm: 3. up 9000 feet on a the mountains. me and casey went down the road we had driven up on. very very steep. nice run though. i liked have all the hills to go up at the end. got back and barley made dinner which was 1 chicken sandwhich.....no seconds no exceptions. i really starved the whole camp.

casey woke me up at 6 and we picked up hunter and went out a different direction for 7. this way looked like it was a bit less hills...but we were quite wrong. it was a more interesting trail and i really liked it. i felt really good and was glad to get it done so early. i love running in the mountains!

well casey told me the night before that he didn't want to run with me today so i just slept in and ran when i got back home from the mountain... i was kind of sad i didnt get to run on it again but grateful for the sleep.

well i ate 2 pounds of meat before i ran and that really made a difference. my stomach really hurt the first mile and decided that i only run 3 cause i felt so sick. but then i saw a kid on the soccer team that was in my ward running toward me and after chatting with him for a sec he got me to go run 2 more miles with him. i'm glad he did too cause those 2 made me feel really good. but i felt bad for him cause while we were talking i went faster without knowing and after a mile he told me he was going to turn down this road and left. then after a bit i turned around and looked at him and he had his hands on his knee's breathing heavily..i ruined that run for him.

am: 10.5. second longest run of the summer. didn't get a lot of sleep again so my stomach hurt but i was mostly just tired. i couln't wait for the run to get over. maybe because i had to stop after a mile to use the restroom and then it took me 2 miles to catch up.

we talked about this years competition and such and how our first race is in less than 4 weeks, all that talk pumped me up and got me exited. Cross country is a great sport, it gives you feelings very few other things can...if you know what i mean :)

pm: 3. nice cool day. did lifting after. i was very tired after. i need much more sleep...and i need to remember to bring a cooler to lifting so i can start taking ice baths.

am: 4.5. ran around the dirt trail. not the greatest run but still good. we all ran at around 6: 30 pace for the 2 laps. it makes me happy that all these guys are staying up with us cause since they can run this pace for two miles in pratice they can most likely run it in races and then some so most these guys can already run close to a sub 19 3miler! way to be guys. your working hard and are all going to help this team a lot.

pm: 3 with my sister megan at about nine. took about 35 min. felt really sore from lifing yesterday still... but i'll be huge soon :)

am: 6.5 today we did our first workout of hills. 3x1min + 4x30sec... for some reason i was really nervous for this workout, prolly cause it was our first one. but i felt pretty good. i really tried to push myself each time to get to the same spot up the hill. which i did on the 1 minuters but on the 3rd 30 second i was back a good 5 meters from where i should be. but i think overall i did well on today. finished off the milage by running around town the opposite way. (for future knowlege i made it to the first palm tree after going over the hill on the 1 min, then i made it to just before the second big rock on the 30 seconds

pm: 3. hot and dry. wasn't the best run but glad i got it done. i really have to get myself to do these doubles by myself cause i'm not very good at getting them in. i had to finally message casey and tell him to go running with me to really get myself out and running. but you know.. whatever works.

am: 4.5 grass run today. pretty easy pace. nice to have trevor with us, he always makes it fun.

pm: 3 little humid but not bad. lifted after. i feel my body getting into shape :)

am: 6.5 we did hills over on the mountain meat grinder. 2x30's and 4x1min. we would run up the mountain then jog while still going up, then do the next one. 30seconder's were both 5:49 pace then the 1 minuters were 6:40, 6:35, 6:33, 6:28. solid pace, felt the burn so i think i did good. came around the other side of the mountain and finished with a few laps around last years region course.

pm: no afternoon run today. so i did INTENCE streching and rolling then did a workout of inside, regular, and outside push ups in sets of ten with right (35), left (35), cruches (50), and regular (50) sit up in between until i couldn't do another one of anything. it was pretty fun and really hard but it felt good. now the only thing i need to get doing more is iceing iceing iceing.

ran at 7 with a couple guys on a trail kind of by snow canyon.. i was pretty tired today and it was tough to get through but it wasn't to bad. lots of cool trails. ran into a guy hiking that saw my pine view track shirt and asked how we did at state. its awesome that random people regonize us.

week was great. finished both of our workouts strong and got every single run in this week! that hasn't happened in a while. next week, make XC camp fun for everyone and enjoy the high altitude

am: 4. nice easy run. going up to XC camp today till thursday afternoon. should be fun!

pm: 6. first run in the mountains. felt good. didn't notice the elevation too much.

am: 12 ran around the mountains in almost one big loop. all the guys who went ten kept up really good. took me about 3 miles but after that i felt amazing and the whole run i kind of pushed the pace. 

pm: 3, felt this mornings run in my legs. went slow but i think i deserved it :)

am: 6 ran uphill for three miles then came back down. didnt feel near as hard as last year but it was still a good challenged. freshman nick stayed up. he's lookin good for varsity

pm: 3 around the lake. pretty view!

last run in the mountains. felt tired but it was fine. no doubles for the rest of the week. cross country camp went very well. all the activities went over very well. our team became much closer because of this and I'm glad i got the chance to go to this the past three years. i really learn a lot from these things. pumped up for the season!

am: ran our first tempo today! started out with the boys towards washington fields area and i took a short stop at the bridge to use the restroom and the team continued onward as usual. but this time i didnt feel like pushing the pace to catch up to them figuring i had a tempo later on in the run so i just ran thinking they would wait for me at the turn around...later when i got to the turn around no one was there. i was confused cause they didnt pass me on the way our so i figured they were just being dumb and went another way so i turned and did the run on my own.

started the tempo at mile 6. felt good to go fast and hard. hit the first mile right on pace (6:00) and then the next mile was nearly all up hill so i pushed these hard. i was surprised that i had accually ran this faster (5:55) so it was a solid tempo. i was pretty tired the whole run though, not enough sleep, but i'm getting better at putting stuff aside and just running.

ps. turns out the group went to the bathroom at the turn around then waited for me so i beat them back.

didn't get around to running till about 4.... thought it might be good to start getting used to the heat. I was wrong! the running part was fine, i think my average was around 7:30 but i learned something.. you can never get used to heat! its like trying to get used to stabbing your eyes! it cant be done. nevertheless i survived and its done.

did all my runs for the second week in a row! camp was great, running felt good, goals for next week is to roll and such really good. i'll be in salt lake all week so i'll have to do all my runs by myself which will be hard to do them all but i'll try my best.

am: 12. woke up at 7 and ran with salem hills XC team.  there nice people. there #1 and #2 kids were gone so i ran with there #3. they dont run as a team like us. me and mincen (sophmore) ran 6 out to this pole by the mountian. they also had to throw in about 6 100meter fartlicks that i did with them. they were fun. after we finished it i turned around and did the same run again by myself. my watch was pretty dead so i only turned it on for the 3 mile tempo on the way back but it died at mile 2. i'm not sure if this was a full 12 but it was prolly pretty close. i know i did the full 3 mile tempo though. 

mile1 tempo was 5:56. i felt very heavy on my feet the whole time. mile 2 5:46, still feeling tired but it was downhill so i felt good. got back and still needed 3/4 a mile so did 3 laps i think my 3rd mile was around 5:30. it was fun running with their team. and i'll do it tomorrow. glad to get the 12 done though :) streching and drills after

pm: 3.. very very hard. i thought i would take this run easy and pretty much.. there was no way to make it easy. i'm up in salem where there is hills everywhere at 6000ft. i went out a mile and a half and climbed 100 ft in .5 mile. it was 25% grade! on the way down hilll i had to zig zag to keep from sprinting! i was going around 14 min pace uphill but i was at least in jogging motion :) 

am: 5.5 + striders switched todays workout with thursday's since i prolly wont have a team to run with then. for some reason salem doesn't have an organized practice tuesday, thursday, and no running saturday :/ but the captains still came so i ran 3 with Levi Stone. their student coucil president. we got along pretty good and turns out we both like the same stuff. flipped for more after we got back and ran with some of their freshman. they have a lot of fast freshman! their going to be good in a couple years. 

striders after with them. they really sprint as hard as they can on every one but they hit there hills so hard it looks painful. dont know if i'm going to do my afternoon practice today. my body is pretty kind of worn down and i think i need one afternoon off.

am: 7, well i moved houses to another cousins that lives in riverton. their XC team is at camp so i ran on my own. pretty tough to find a decent hill but finally found one that was the best i would find. it wasn't near as bad as firestation but best i could find. 5x1min and 7x30. first 3 one mins were the same then i got about 5ft further the 4th and 5th. 30 seconds were super good. everyone i went faster and faster. i felt i did my best on this workout and glad to get it done. 

am: 4 with striders. jake krong invited me to run with him and some people this morning and i looked for every possible way to get there... and found none. i was really bummed. so instead i ran on my own.

pm: 3 finally got a double in. figured i could do a double saturday too so i would only miss one.

am: 3 slept in till 11 and had to go somewhere at 12 so i decided to do my easy 3 this morning then do my hill workout this afternoon. sounds like a good plan right? well when we got home at 8 i was sick as can be. it was terrible. this always happens right before the seasons start...but its my own fault for not getting enough sleep.

went to make up my hills this morning. still felt pretty sluggish and thats how i ran. did my first 3 30 sec's and pretty much sucked on those. 5ft behind where i was wednesday. started the 1 min's and only did 4 before i pretty much passed out. i felt really dizzy and could see straight and after i hit a rock and twisted my ankle i figured i should just go back before i hurt myself. so i staggered back and walked the last quarter mile....

end of week- well i ran everyday and i'm on vacation so thats a first. if i wasnt for my sickness i think i would have done almost every run. but i got my main ones and the first two were done well. goals for next week is to get a solid race at cedar and not missing any runs.

am: 12 with 3 mile tempo. sickness is pretty much gone. once i got up on sleep my nose stopped running and cough left so thats good. first day back with the team... and i'll say this: its great to be back. running on your own kind of gets old.

first 6 miles went by good then we started our tempo and i tried to be smooth and control my breathing (6:01) this whole run was pretty much down hill just like last week but i ran a little slower with coach cause i thought it'd be better to race fast in cedar than kill a tempo (5:56) last mile i felt kind of icky cause i was getting a cotton mouth but still pushed strong throught the finish (5:51). coach and i went to the little stream and soaked up a bit. i even drank a little cause it looked so good. finished with 3 more. average 7:33. need to ice bathe today!

pm: 3. nice and HOT. lifting after. got a 5 gallon thing of ice... finally.

am: 4.5 ran on the dirt trail loop. nice easy pace. didnt feel way to hot but not many miles to warm up with anyway. race in cedar tomorrow. that should be fun. last day of kids camp today. didnt go over very well at all. ran out of games for these kids cause there too cool to play lots of them anyway.

pm: 3

am: 5 with striders. didn't feel to hot today, kind of tired and had a lot to think about. ran a 2 mile loop before going to the soccer field to run on the grass. had to stop to tie my shoe then ended up just running with coach roberts who had caught up to me. we talked a lot about running and stuff. he's a fun guy to talk to and easy to tell stuff to. on the grass i miss running with the top boys so just ran the loops by myself till i caught megan and talk to her for a bit. finished with 8 stiders which felt good but not the best. RACE tonight at 6:30. should be pretty good!

PM: 3 warm up. felt pretty good nervous of course but not way to bad. after eating a nutty bar i almost threw it back up :) ...the man blew the whisle (gun broke) and i started out right behind whitney as planned. not a way fast start but slowly moved up and was in 3 by the first 200 meters. no seemed to be going too fast so i just went with it and stayed right beind the leader until the end of the first mile still feeling way fresh as if i hadn't even started racing yet.

next mile is when i made my move and pushed past the leader with athority and kept pushing harder and harder and by the end of the second mile i had a good 100 meter lead on jason quinn who had barley beat me in both the mile and 2 mile at state track. i knew he had an amazing kick so i kept pushing myself harder. last half mile i knew i was going to win and so i cruized it in still finishing in a good time and 30 seconds ahead of quinn.

this was a very good race. and i felt very good, after the race i still felt super good. i'm very excited for this years season. should be good

am: 8.5. did hills down in hells hole. 6x1 minute and 8x30seconds. like everyone else on the team i didn't get much sleep and the warm up felt gross but after a couple 1 minuters i felt a little better. i ran the 1 minuters really good starting at 6:35 pace and get faster everytime to 5:15 pace. right in the middle of these though someone pooed there pants and it smelled soooo bad the whole rest of the time which made everyone get stinky cotton mouth. the 30 seconders were good too. i got them all around the same spot. i was really pleased with how the whole team ran. every time i told them to stick it they nailed it. everyone should be pleased with how they did.

cool down was terrible. i wanted to walk the whole time.

pm: 3 with the team in the afternoon.

am: went to the dixie trail head. started out by going everywhere for about a mile then finally we turned around and went on the right trail. nice easy run. didnt feel amazing but good after two hard days of running.

pm. none :(

all day i kept telling myself to get out and run but i just didn't go. so at about 6pm i texted tyson cause i knew he always ran late and i made a plan to run at 11pm with him. it just so happened that he was running a 8 mile tempo. mile warm up of about 7:30 pace then we went. and my long hill was up coral canyon, then we went to the traffic light by the elementry then headed towards hells hole and went down there. pretty scary. it was pitch black and we could barley see the yellow strip on the trail. i was scared i was going to twist my ankle so i let tyson keep his pace and i slowed down on the dirt parts then when the pavement came back i sped up and caught up to him. i almost throw up because i had just come back from a bbq but it worked out. cooled down .3 while he kept going. average pace including warm and cool is 6:31. i hope this count for tempo next week :/

i still was over my milage i was supposed to get even with missing one double. i felt good about this week. race was fun, workouts went well, and i got my saturday run in :) next week: ice bathe more, strech more, be ready for hurricane

am: 10.5, not my favorite run but not way bad. casey ditched me in my time of need so that was a bummer.

pm: 3. super hot. hated it. felt very sick after and could really even lift.

am: 10.5 today we did our first interval workout. 8x1000's. this workout felt really good, plus i had Tyson Boyer to run with me so that helped. he's a workout hero you know :) didn't really know what times to hit for everything so i just went with it but coach said not to go under three. first split was 3:06 and that was a good warm up one. next 6 were 3:02, 3:02, 3:02, 3:01, 2:59, 3:00, which all felt really easy and relaxed. last one was 2:56. overall really good workout. 

am: 3. on my own. it was way nice to sleep in. i took it really slow today cause i know i need some of these days. after thinking about it i actually like having 3 easy in the morning then our workouts in the heat cause that way i have a nice cool easy run, then the afternoon is the hot, hard workouts. nice variety if you ask me.

pm: total 7 of 2 warm/cool and workout of 4x2min hard 1 min easy+ 5x400's hard 30sec easy. this was prolly the one of the harder workouts for me to finish, mostly cause it was the first workout in 105+ degree weather. i didnt have my watch for the 2 min but i finished around the same spot every time except the last one was a good 5ft back. 400's were supposed to be the same pace but with a shorter rest. these were hard and the grass was long so it made me lift my feet and i really worked on my turnover (all the better for the grass state course) splits for these were: 1:22, 1:23, 1:24, 1:22, 1:21. good splits. but glad when it was over.

am: 3. ran a little late. nice run. forgot my school shirt...you can imagine what my teachers thought when they saw me. when holt saw me all he could say was "wow, your huge" (direct quote).

pm. 4.5 easy with mile striders. didn't feel good at all. legs just felt very tired. streched and rolled good after while everyone did jumps. felt better after that.

am: 3 same ol thing. stretching and rolling after. as well as all the varsity and top jv boys. glad there starting to.

pm: 4.25 with 4x200's. hot day of course but today i felt pretty good. after the run i had lots of zest in my legs and ran a 28sec on my first 200. first of the year so didnt mean to. rest were 31, 31, 30.

i wasn't nervous at all yesterday for the race, but as soon as i woke up my stomach was just sick as if i had thought about it all night (i didn't dont worry) took me a while to get up though cause i was tired. i shoved some eggs, ham, toast, and oatmeal into my mouth and went to the race. everyone forgot their garmins and stuff so we had to run by time so warmed up about 28min and i felt very good and i looking back now i think i was a little too confident.

start of the line i felt good and i had warmed up very nice. the race started and i was about 15th. it seemed like a very very slow start and i was in second within 200meters which isn't how i like it. another half mile i was in first and i snuck a look behind me and everyones top guy was drafting off me, including jason quinn. i knew thats how it would be the whole race so i would have to try and get a bigger lead soon. i went around the corner with casey right with me and we passed mile one (5:20). slower mile then i wanted but as planned thats when i took off fast leaving everyone in the dust, but one person.......jason.

i kept trying to surge and shake him off but he kept responding. he knew if he kept with me to the end he would outsprint me. by the start of the second lap he came up to my side and we ran together for a couple steps (even talked for a bit) then he made a huge surge and got 5ft on me. i was pretty scared cause i didnt know how much he had in him, but after he got the 5ft i forced myself to push so he wouldnt get any further. we got to the 2 mile mark(no time) and i caught back to his side and made a fast surge and kept going. we went around the turn around again and i saw i made a little ground but i still excelerated. with 200 left i could hear people saying "oh he's got the race easy" so i just pushed in the final solidly, six seconds ahead of him. but last week is was 30seconds so he closed up fast. 

afterward about seven different people came up and told me they would've beat me up if jason has beat me. its not very fun being expected to win everytime cause if i didn't everyone would've been disappointed even if i had had the race of my life and they just happened to have a better one. after the race i was really beat and had a 4 hour nap!

Overall as a team we did much better and we won the meet (although Desert hills varsity didn't race) but i think we would've given them a run for their money. week was solid. goals for next week is to get every run in. my brothers wedding is next week so i cant go to SUU :( 2 mile time trail tuesday.

am: 3. nice run. a little late though....again. 19 guys from our team showed up which almost doubles our previous record. let me tell you, our team as a WHOLE is dedicated. its pretty amazing. roll and strech after.

pm: 2.5 warm and 2 cool with 8x3min hard with 3min rest. well this workout was all over. not the best i'd say but ended well. i thought this workout of pretty much thousands cause thats where i made it half the time. first one felt easy and i made it a little past the 1000 mark. same with the 2nd one but i started to feel really sick earlier than usual. 3-4 i was about 10ft short of the 1000meter mark. i just felt really sick and throwy up feeling and so that shot my mind set. after the 4th i realized i could still finish the workout so i quit being a baby and gave them all i had. 5-7 i made the 1000 mark solid +some and the last one i just flew. throw up was coming out so i'd just spit it to the side and keep going just thinking of each point i selected to get to hard and i hit the 1000 mark at 2:52 so i kept going until three which was the last sidewalk (another 15- 20ft). i couldn't believe it! it took me a good 5min till i was able to go on my cool down but did it still.

am: 3.

pm: 2 mile time trial today. did a 4.5 mile warm up to get in more mileage, felt kind of beat from yesterdays workout but not as much as others. got back and warmed up and jazz then we started the race, which including 2x1200 loops then 1x800. i started out right in first and really tried hard to only think of one section of the course at a time which helps. as well as pushing over the one hill every time. first loop i pushed at a solid pace and the 2nd one i tried accelerating at every designated point, then last loop i just went. i think i still need to work on my finishes more. but Murry (2 1/2 weeks) I'll see how it is cause there will be a lot of good people there. overall i think it was a good race. huge PR from my previous trials, but I haven't really done much good racing till this year. i also was very happy with how the team did overall. we got a few surprises for everyone! :)

am: 3. raining. first one in a while. i liked it though.

pm: 10.5. today we ran ten...in the rain.. with 5 .5 mile fartliks. i didn't feel very good. my stomach hurt a lot. we hit every fartlik fast starting at 6:06 pac down to 5:47 pace, except the last one was 6:04. stopped 2 miles short to use the restroom. got back at nine miles and wanted to stop really bad cause i felt so sick. i prolly could've and should've cause i was so soaked but i kept running for someone reason around the 800 loop until i hit 10...but like i said before, not the best day.

am: 3

pm: 4 with strider and lifting. felt good. coach found a race up north i could do since i'm missing SUU. found out that night that is would work out so i'm really pumped. its with all the legit people like: Ben sarral (22 in the nation!) jordon cross, conner manz, chuk, and a couple other kids. here i go!

am: 3. ran with the team before my family went up north.

PM: Well we didn't get off from our home till about 12 so i went straight to the race. when i got there i found ogden right off and just hung out with them and did 2 of my 3 mile warm up with them. took a while to get the 4 and a half hour ride out of my legs but other than that i felt really good and felt very confident. i was shooting for around 15:30 which is what ben won it with last year but other than that didn't really know what to expect. got to the line and saw on the paper that i would have my own lane but when i got there i found out i had to share with park city...where ben is from.

the race started and instinly it was ben, jordon cross, and me in a group about in 10th. we headed up the hill and manz was in first (as always) but he made wrong turn and a couple of guys followed him so that pretty much ruined there race but put us three to the top. pace felt nice and i stayed on the edge focusing on my short stride and on Jordon cross. by the big hill i was in first and stayed in first off and on (mostly on) for about another mile and a half which i didn't mean to do but thats just how it worked out. soon it was just me cross and ben in a group and ben pulled the oldest racing trick in the book that me and cross both fell for, where he'd speed past us, we'd go with him, then he'd slow down and we'd pass him keeping that pace and he'd ride off us.

about half mile left i fell me and cross fell off ben and then a little bit later i fell off cross and started to slow down a lot. but people kept cheering for the guy behind me so i knew he was getting closer so i pushed hard all the way to the finish. getting 3rd by 4 seconds and ben got 14:46! i later found out that this course might have been a 2.9, which makes more sense cause these are really fast times. but at least i killed my goal by 30 seconds!

things i learned is that i really need to work on my kick. i dont know how but i'll look for something. also i need to stop falling for racing tricks so i dont fall behind early :) afterward i couldn't walk way straight and felt terrible, thats when the elevation hit me (not so much during the race though) so i knew i ran my hardest so thats good. plus i didnt have my team there. hope they do good at SUU. glad i could race my 3A compitition before state.

am: 3; late again, but nice easy run. cool temp...stretch and yoga after.

pm: 7.5 with striders. sooo soo hot. we ran out by dixie college and to the park and did the striders out there. felt like i had a nice turn over but my gut sure hurt from laughing so hard...stopped for water part way back.

afterward we lifted. i'm feelin HUGE! ...for a runner that is :)

am: 3 miles easy. i was really sore this morning from lifting yesterday...i think it was from putting too much weight on my squats. oh well it just means i'm getting stronger, but also that i need to stretch better...and ice bathe (which i have done horribly this season)

pm: 8 1000's (total 10mi) warm up i felt a little tired, but fine. it was hot but not as bad as yesterday. splits were: 3:02, 2:56, 2:55, 2:54, 2:46, 2:46, 2:46, 2:45.

my goal time was to get sub three everyone but i was thinking 2:58 or so...first one i went solid just to see how i felt and my watch died with 200 to go so without it i slowed down too much but i was fine with the time. 2nd, 3rd, and 4th; i found a watch and i went very hard just thinking of each one and that worked very well but in the back of my mind i hoped i wasn't going too fast. after this one coach gave a good 5min speech that helped and i got to the line and everyone behind me was going faster so i went faster. last three were hard and everytime i noticed myself getting tired and sluggish i would shorten my stride i felt would instintly feel better.

overall good workout and confidence booster. Coaches birthday! he's 25 or something around there.

am: 3.25, late...again; felt soo sore and stiff. when i got back i streched and rolled like crazy. this is the first time in about 6 months that the foam roller has hurt a little bit (cause i missed a whole week!)

pm: 10.5, legs felt better but still tight hamstrings. workout was 4x2 min hard 1 min rest then 5x400's with 30sec rest. this workout was nice for me and really just got my legs moving. glad it wasn't another killer cause i was kind of tired. afterward i went over to where coach dumped the ice container and laid my legs in there for 20 min cause i knew thats the only way i'd ice them that day. looked weird to other, but felt good to me :)

am: 3, felt pretty good.

pm: 5 with stiders. i felt pretty junky today. not like legs had knots or stuff like that, just like...i dont know, its a weird feeling. i think i just need more sleep.

am: 3 miles

pm: 10 mile w/ 6 mile tempo at 6:08 pace. hot day and my legs were pretty tired but i was still able to finish it solid. casey and jason stuck it the whole time. and so did coach :) we have the all nighter tonight with the XC team, which is our funraiser.

well all night we took turns running a mile and playing games like soccer or ping pong and stuff. first mile i ran a 4:59 and the rest i just ran at a good pace. didn't sleep at all which i'm very proud of. coach and i also beat the 3 fiscious soccer girls :) at the end we have a dash for cash session where we run 400's. the record is a 56. (which is pretty dang fast thinking of how we stay up all night, running off and on so all of our legs are tight) i was going for it but ended with a 1:02 then a 1:01. oh well. it was really fun

am: 8.75; for once in my life i had a 1 mile warm up and a 1 mile cool :) it was lovely. Our workout was 5x1 mile with 400 rest. coach told me to hit a 5:40 on these so thats what i tried to do and i made sure not to go any faster, but my teamates casey and byron pushed me too fast on the last two. those guys are doing very well. splits: 5:38, 5:40, 5:38, 5:35, 5:30. solid pace. coach agreed that this was my 'tinman pace'

am: 3. on time again...kind of.

pm: 10 total of a workout 8x1000's on the dixie course which has a lot of rolling hills with 4 inches of grass. good workout. splits were more solid and consistent than i thought. they were: 3:14, 3:12, 3:09, 3:12, 3:13, 3:15, 3:12, and 3:22. last one was slow cause i was trying to help my buddy finish strong but he just wasn't feeling it cause he hit yesterday's workout so well, i still felt fine though. i'm really excited for murry this weekend. Nice races from all the JV and bottom Varsity. we had 3 spot open and 4 guys sprinting it out in the end, all within ~2 seconds.

am: slept in :( bad bad michael. my legs felt really ansy in 1st period for running but i missed my chance.

pm: easy 5 with striders. felt super good today. striders and lifting both felt better than they have in weeks as well. Murry's going to be a fun one!

am: 3. on time..but still bad cause i forgot to pick up a teamate...i really need to work on my mornings

pm: 5 with 4x200's. felt fine at first but as the run went on i started to have a bad stomach ache which carried over to the 200's so not the best run. we jumped in sandburgs (first time in a long time) and it felt good but wasn't that cold which was a disappointment. good thing was that i had a really busy day today with something all morning and even did make-up stuff during lunch so i didn't think about the race too much.

am: 3 had a stomach flu...if you get what i'm sayin.

midday: we drove up to the state course and ran it once just getting used to the course.

pm: we warmed up 2 miles and i was feeling sick still. but got to the line and was feeling a bit better. the race started and i made my first mistake... letting everyone in front of me. in about 5 seconds there was 200 kids in front of me and i was trapped. for the first loop i was just trying to get around people weaving in and out off and on the course and finally got to about 50th and was around all the top kids in my region and i knew i was way behind the front group. after being tripped into a tree and loosing 3 more seconds (mean kid!) i started going better and had more room to pass and soon got into about 15 and i could start to see the front group, manz leading sarrel mainly, but i had a lot of negitive thoughts.

one by one i started to catch kids, i'd start to pass them and they'd go with me 2 or 3 times then finally they'd brake. last mile i got to the third main group and went with them for a while until i broke from them and passed the 6th place guy. last half mile i pushed and started gaining the 5th guy but i just didnt get him.

well i'll say i was a bit disappointed with this race although it really wasn't terrible. i just can't get stuck behind a bunch of kids cause i'm not too good at kicking it in hard...cooled down 2 miles and chatted with a lot of people. now i just got to go win herriman and i'll be alright :)

got home at 1 last night and had to wake up at 7 for the ACT test...not the best combination :) after the test i got home at 12:30 and felt like running because i was so dazed and dead from the test so i look what my run was and was surprised that it said 10. but i just went out and after a mile i decided i wanted to run barefoot. so i went to the school (4miles) and ran on the baseball field (super soft) and ran 5 miles on that. after a couple laps i realized it was exacly a quarter mile so i decided to do 3 400's at a faster pace. hit 1:26, 1:17, 1:11. felt good. loved the grass. pretty hot but glad to get it done. finished by going to my brothers house.

goals for next week: hit a solid time trail and nail herriman!

am: easy 3. nice run.

pm: 2 warm and cool with workout of 4x30sec hard 3x800 i pace and 4x1000's indian run style. total of 9. workout was pretty easy for me. since we ran the whole thing as a varsity group we all ran times that were median for everyone. 1000's were pretty slow though, so...i dont know... when i got home we found ants had gotten into all our food so that was gross...so out went my sister's chocolate birthday cake, such a waste!

btw my convara 2's seem like it's about to retire them. i've put over 500 miles on them so they've done good for me.

am: 3

pm: 3 mile warm up, felt good, then started the race 10 min laters (no stride outs). course was two 1200 loops then one 800 loop. started the race and i took off. first 1200 loop split as i remember was around 3:42.

 i knew i could get the course record which was 10:12. second loop was a bit slower at 7:40 (3:58), i knew i had started our way to fast with splits as wild as that but i still knew i was close. coming around the hill the third time i got to the top and started my acceleration, went around on the sharp turn at the rock, slowing down a bit, then started sprinting again...anyway end of story i missed it by one second. just like how i missed the time trial#1 record by 1 second :) tough going but its the state course record i'm going for anyway so thats when it really matters.

mile average was 5:06 which was my murray average so i was happy with that cause it was about the same difficulty course and i was by myself... good day. now look forward to herriman!

am: easy 3

pm: 7.5 with striders and lifting. felt really good at first but then i stated to wear down because i didn't drink enough becuase some dozy person put gum in the side of my water bottle during school and after taking it out it still tasted nasty :/

am: 3

pm: 5 with 4x200's

was kind of beat when i got home but i finally got myself to take an ice bath! first one in almost 2 months, which is weird cause last year at this time i had already taken around 15. i feel so good now and my legs are happy. tomorrows the race! time to redeem myself a little bit.

am: nice 3

afternoon: we drove up at 8:30 so we could go fun the state course again, just like last week. i felt pretty good.

pm: well anyone that saw my race would say it was ran pretty ugly. but anyway, race started at 6 and we got there at like 4. so we sat around for a while and i almost fell asleep cause i was pretty tired. but we decided we should go run the course once cause we heard it was pretty hard. so we went and warmed up 3 and the guy didn't let us on the course cause there were runners on it still so we were going to have to run it blind. but course was a all dirt (parts deep sand) and very hilly.

RACE: gun started (beginning was uphill right off) and i started pretty good but not very fast. was in about 15. first half mile i was moving up and when we hit the first big uphill i passed 10 guys just like that and caught the front group of chuk, kramer, and rory. first mile we were 4:50 which is a bit fast but alright considering it was downhill for 1/3 of it.

 i went into 1st after the 2nd uphill and after being there for a second i decided i wasn't feeling good enough to be leading so i backed off. after that i just kept getting slower and slower. by the 2 mile i was 11:06 and they were around 10:50 ~100meters ahead.

i felt terrible and no one was around me cause us 4 were a good ways from everyone. in fact in the last half mileish i didn't know if i was even going the right way cause i couldn't see anyone...i started feeling a bit better though and started moving again. i got to the 'Mutha Cussa' which is a huge sandy hill and i saw they had all on it near the top so i went hard knowing i could gain a lot of ground here, and i did. after i passed my coach and he told me that we were going to beat desert hills so that gave me a lot of confidence and i started harder, soon i caught rory passing him fast so he wouldn't go with me, then i got to chuk the last 200 meters and started gaining kramer but just ran out of room!

i wasn't very proud of this race, cause of how bad i fell off. i need to be racing better than this if i want to beat jordan cross. happy my kick is getting better though. AND we Beat desert hills for the first time this year!! our team is really starting to pull it together. all our guys ran great!

woke up at about 10 and texted the whole team seeing who hadn't run yet...turns out everyone already did so i didn't think i could make myself get out...luckily byron texted back and said he'd go at 5:30 so i got out.

went about 15 min early to get 2 in before he came since he only had 8. we went to the high school from washington elementry and did barefoot at the baseball fields for 3.5 miles, then back. hard mile i thought i started my watch but turns out i turned it off. but guess based off looking at the pace while i was running it, it was prolly about 5:40ish. fun run, we were talking the whole time so it went by fast. i felt really good, i wish the race was today :)

Solid week, with 2 good races done. next week is the team overnighter at nebo. that should be a fun race!

am: 3

pm: 9.5 total of 6 miles easy then we did 2 miles indian run at about 6:35 pace. felt good but was alright. then got back and did 4 stadium's and 4x100 meter sprint which were fun to do. i felt i did really well.

am: 3

pm: 7.75. today we did michagins for the first time this season. mile warm up, then 2x(1x800 on track at 5k pace, 3x800 loops around warm up loop 10k pace) then ending with a sprint 400, no break in between anthing.

i felt good. first 800 we went about 10 sec off pace but after grass loops we got back on it. the transition back onto the track for 5k pace was fine, then the grass loops i kind of stayed the same pace. 400 i went hard but i dont know my split for that...A standard is 25:10 and i hit ~24:32. Good workout.

am: ran at 5:15 with coach cause i had stuff at six. not too hard to wake up but it felt good.

pm: was taking a test for an hour after school so i ran the first 2 miles by myself till i caught the team then finished up the milage with coach. 2x400 with 400 rest in between at i pace. ran both in 1:11. felt good today. lifted after.

am: 3. did it with coach again at 5:15. last time waking up early. plus i'll get to run with the team finally this afternoon.

pm: 5.5 with 4x200. felt really good

am: 3

after a 5 hour bus ride we got to the race and started warming up. i felt good but my legs were a little tight from the bus ride so i just kept running till they felt good (about 3.5 miles) i felt confident and excited to finally race the AF guys.

race: this race was a pretty big one so i took off fast trying to get into the top group so i didnt get cut off like i murray and did well with that getting in the top 10 group. after a mile of weaving in and out a bit (4:55) it was down to kramer, the 4(!) AF guys, and me 5 ft behind. i made sure to stay as close as i could to them and not fall off too bad so i didnt have to much catching up to do. pace was fast and solid and i felt pretty good. when the guy said there was a mile left i made my move and caught up to them swiftly and took the lead. then i pushed again and all the AF guys dropped off but kramer stayed on my back, and with 400 meters left i tried to push again but he pushed harder and broke me instead :/ i still finished strong but not amazing.

well i was bummed that kramer beat me for the 3rd week in a row but i reached my goal of beating all the AF guys and my time was really good for me (after i found out the course of .15mi long of course, ~45seconds) cooled down a mile with my team, but still felt zesty so i went more, just jogging random people here. 

varsity went to the state course. we ran it once as a warm up then again with a workout of 4x(2min hard 1min easy, 1min hard 30sec easy, 30sec hard 30 sec easy) it went by really fast and i felt good. team did much better too. everyone stayed up pretty good. cooled down by running to the jv race at washatch.

am: 3 easy with 4x stadium's and 4 100's, felt good but chest started hurting really bad after stadium's which was weird

pm: 1.5 mile warm and cool with workout of 4x30'sHard; 3x800'sInterval pace, 3x1000's slower than interval. felt pretty decent today. 800's were 2:40, 2:30, 2:24. first one was bad cause i didn't really know what time to do so i just guessed....and was wrong.         1000's we did indian style as a team so the pace wasn't bad for me.

am: 3; felt terrible so i went really slow which helped smooth out my legs a bit.

pm: we had michigan's today which we did all on the track because they were doing construction on the 'XC' loop we usually use. mile warm then 3x(1x800 5k pace, 3x800 10k pace) hard 400 at end.

we had a lot of kids do well on this workout, a lot getting close to the time i got last week! after the first set it was just me and byron...but then i started feeling somthing come down my nose, i shot it out, but it kept coming. so i put my hand up and found it was blood :) so i fell off byron, but got my nose taken care of.

the hardest point for me was the last 3x800 because it's just so many laps, but still pushed it at a good pace and finished with a hard 400 in 1:03; final time was around 35:30 i think, not sure.

mile striders and mile cool down (barefoot) i was really tired all day (fell asleep in almost every class) so when i got home i stretch for a bit, ate a snack and went to bed. i slept for 4 hours, then my mom woke me up at nine so i wouldn't starve my face, but definatly could have made it the rest of the night

am: 3. way tired. went pretty slow

pm: 5 with 2x400's 1:09,1:08

am: 3

pm: 5 with 4x200's. all under 30seconds i think. feeling really fresh

am: normal 3

race: well we'll start out saying that i'm an idiot. i thought i'd be cool to wear my freshman spikes to this race so thats what i brought, but during the warm up stuff i realized that they were really worn down on the bottom so every turn or hard surface i ran on i would be on ice.

now that we cleared that up :) warmed up 3.5 miles feeling pretty good. Race started and i got out into top five and kind of fell off the course (this is where i found out about my shoes!) after first mile (5:05) i was in third. by now i should have been moving it up into the lead but i just couldn't get my legs moving so i just kept it where i was. after second lap they had a good 50 meters on me then with .5 to go i finally started going again and caught the second guy then slowly gained ground on the leader...then we hit a corner and i lost ALL my momemtum. but after getting it back i caught him with 300meters to go (on track) and i was able to sprint it in hard beating him by 8 seconds.

i was sad about this race cause i missed the course record by 4 seconds and i'll never get to try for it again, plus it was just cause it was a terrible race. But i'm not crying over it cause it wasn't a big meet and our team did much better as a whole. JV killed everyone and varsity got 2nd but pretty dang close to DH. I'm excited to see how we do with the next couple meets!

today coach said i could choose to do the workout or just a regular run depending on how i felt...and when i woke up at 7, i felt like junk. so i hit the snooze and slept till 8:30 missing my chance to run in the morning. but i finally got out at 6pm after helping my bro fix up his rental.

i had him drop me off at the park on the top of coral canyon and ran down past DI and where devin lives, then past the school to my brothers house, so i could work on my down hill running. i started out thinking i would run the 2 mile warm up and see how i feel and after that i felt really good so i gave it a shot. workout same as last saturday 4x(2:00minH, 1minE, 1minH, 30secE, 30secH, 30secE) all the 2minH were around 5:08 pace, 1minH were about 4:44 pace, and 30secH were about 4:15 (last one was 3:49)

I felt super amazing on all of these. i could have done 4 more sets just like this. I'm glad i could have a solid workout to end the week. goal's for next week: take care of my body by ice bathing, work hard the do well on all my workouts and prepare for region. 

am: 3 with 4xstadiums and 4x100's

pm: easy 8. didn't feel too hot. my stomach hurt for most of it.

am: 3

pm: warmed up 1 mile E then had a workout of 4x1mileH 2min in between. coach wanted me around 5:15's for all of them.

first one i got 5:14.79 feeling good and rather relaxed. the next one was a bit harder the 2nd and 3rd lap but i still pushed through it getting a 5:12.72. third i really pushed it cause i wanted to get under a 5:10 which i did, coming through at a 5:09.34. after this one i felt warmed up but coach told me to stop pushing it too fast and to get back closer to 5:15 so i tried just getting into a smooth rhythm but that made my laps be a couple seconds slow, so i hit the last lap harder and got a 5:13.97.

ended with 4x200's because coach is started to have us cool down with speed stuff. splits were 31, 30, 31, 29! (I tried really hard to hit the last one under thirty, so i was proud of it) after we cooled down another mile E

solid workout. no race this week so just need to make sure i prepare mentally for region and State.

am: 3... was late so i was behind. soon i found coach on the sidewalk crying by himself and i found out he had a stick jab through his shoe and cut up his foot. so i settle him down and helped him stop crying and together we got it out and bandaged his foot. then we ran back to the school and I helped him get home till his wife took over. pretty crazy morning.

pm: 4 with 2x400's. and yes, only 4 miles! :) first time in probably a month. went by slow though cause we were just running all over. 400's were weird cause we couldn't find anywhere to do them. oh well. then we watched the JV/lower Varsity run. they did very good. Region is in one week.

am: 3..not the best morning

pm: 5 mile with 4x200's. we ran a mile to a park, then did 2 miles barefoot till i couldn't take it anymore. so i made everyone come with me to finish the milage around the DI. 200 splits were: 29, 29, 28, 28 so not bad.

am: well we did our workout in the morning instead of afternoon cause i'm going up north after school. we had a mile warm and cool and the workout was 2x1 mile repeats, 1x1000, 2x400's, 4x200's. splits were 5:13, 5:16, 3:03, 1:05, 1:02, 29, 30, 30, 28. mile repeats felt really sluggish and not so good but after that i really felt good and my form felt amazing. after the workout i didn't even feel to dazed. I'm ready to roll region and look towards state!

pm: no run :(

ran to my grandpa's house. felt good. put 4x 50second fartlicks in it.

am: 3 just keeping normal routine so we dont freak out at region...girls ran with us cause they were feeling good and that was a nice change to look at something pretty instead of...well the boys

pm: easy 3! ended with 4x200's which i didn't feel way hot on. tomorrow's region! BOOM BABY! ...last XC region for me :(

am: 3.. all this morning and at school i wasn't nervous at all and had tons of energy

so we got there and warmed up. i finally got to see tyson boyer again (first time in 2 months!) and he warmed and cooled with me. i felt pretty good on the warm up but i was having to use the restroom a lot...

so the race started and i got up in second behind tommy, cause he loves leading the race the first mile so i thought i might as well draft off him. I felt super good on the first mile, like it usually does, we came in around 5:10 which is a little slow but good for the compitition that was there.

after the first mile i took the lead like i planned and started to try to make my break off, but after about 200 meters that pace i just couldn't hold it, it felt really hard to keep going. so after backing back down again tommy and jason caught back up with me and tommy took the lead again. us three moved around the 2nd lap and i was struggling pretty bad but kept moving with them. with about 1k left i pushed hard again and after trying to pass tommy for about 10 seconds (He just keeps elbowing you and running in front of you where ever you go so you cant pass him!) i retained the lead and kept charging. the rest of the race i just kept looking for shadows and wanted to throw up. coming in i saw my time was quite hideous for me but i didn't really care cause all i wanted was to be region champ....and at that moment i was! :)

so overall i was just happy to win, hope this flu-ish thing goes away soon, but our team ended as 2nd overall which was a little disappointing but you know, i'm proud of how hard everyone has worked this season. mostly all of our runners are brand new. they'll own it next year. But as for this year...states next week!

am: 3 quite tired :/

pm: easy 5. felt sluggish again. ran with the girls at the beginning but at the turn around coach roberts wouldn't let me turn with them cause he said i was ugly. it was alright though, just need to get lots of sleep. I need to get ready in every way i can!

am: 3

pm: 1 mile warm and cool with speed workout of 1x800, 1x600, 1x400, 1x200, 1x400, 1x200. i felt pretty good. loved the rain, it felt really good. splits were around 2:19, ~1:40, 1:06, ~30, then an all out 56 and 27. nice workout with good times. didn't feel way smooth though, which i've kind of been like all week.

am: 3

pm: not sure the milage. i think we warmed up a mile and a fourth then did 8 wavelenths. i dont really like this workout cause its such steep down hills that it hurts my ankles. plus it was slippery grass so i thought i was going to slip and hit the cement at anytime. then cooled down mile and a fourth. not the best day

went on an easy 6 miler today. best run i've had all week. ran it smooth and just thought about state a lot.

goals for the weekend is sleep, eat (healthy), and be mentally prepared. I'm very excited.

no morning practice so i got to sleep in

we did master blasters today which is basically 6x200's. we have a team of three and each take a leg of running a 200. i hated these because you run really hard then rest for a minute and your legs get all whacked out then run again. but it was alright. felt better today. Just keep taking care of my body

Nice run before state. Felt really good. Striders after

Morning we went on a short 3 mile easy run to refresh our legs, and I was feeling confident.

Got to the race and relaxed for 3 hours then went on our warm up, got prepared and went to the starting line.

Gun went off and I got pretty good position. Through the race i slowly moved up into the top 5. First mile was 5 flat and I was still feeling solid. Then Ben and cross surged up and I didn't go with them. I don't know why, I just had the wrong mindset. Slowly but surely they just got further and further ahead. But I still didn't give up cause I had a lot of guys on my heels, so I made my push where I was supposed to and got to where I could see cross again (he had fallen off Ben dramatically) and he was struggling. I made an effort to catch him and started to but he was so far ahead I just couldn't get him. I still finished hard 9 second behind cross and Ben got sub 15 (only 2 one to do it in all of utahs history)

I'm happy about my race and all that I've accomplished this year. This is the first season that I've gone through a whole season without injury which has made a huge difference in my success. I think the main problem with this race was that I kind of went in knowing I'd get third. Both these guys got 1 and 2 last year and I was afraid to go with them. And looking at my time, i was sad mostly because everyone else got smoking faster, however I got our school record which is 14 years old by 7 seconds!

I still have a lot of season left so now I just look forward! Goal: make it to nationals!

ran with the Utah state team on my college visit. it was a nice run but kind of weird cause i didn't know anyone. we went on this dirt trail till it cut off then we turned around and went to this duck park then up a hill, through a town, and back to the school. I got to see their course they were building where mantz and mock had their region meet on. it was really nice.

pm: well first day back...what do you think we'd have? not 3...not 5...but a hill workout! we went over to sunrise hill which is a quarter mile long and is pretty dang steep. so with a 1.8 mile warm up we did 5 hills. times were 1:41, 1:40, 1:43, 1:42, 1:47. after the first 2 i was puking (in my mouth) and the last two were quite a struggle too. i really tired hard the last one but the time just didn't show. its alright though i did my best.

cool down i just couldn't run that fast so i fell behind and ran the whole thing by myself. not my day but hopefully it will improve as the week goes on.

am: 3. felt pretty sick, so stayed in the back of the back.

pm: 7.5 went to green springs with a little add on for more practice on hills. still felt terrible. i ran behind the back all the way there by myself, then they waited me for me at the half way point which i am very grateful for because it helped me to finish the whole run better.

i'm glad i didn't hit this flu last week! hope i can recover from it though cause i'm sick of being sick.

am: easy 3. felt much better but still not up to speed

pm: easy 5 with striders. felt about the same here too.

am: 3 still felt gross.

pm: were supposed to do michigans today but coached changed the workout which i am glad for cause i barely was able to do this one, which was much easier. it was 1min at I pace, 2 min, 3, 4, 3, 2, 1, latter with equal recovery and the last 15seconds on all of them were all out. all the way to the 4 min ones i felt really dizzy and couldn't even run in a straight line, but i still went at a good pace. then 3 on down i felt a little better. but afterwards on the cool down i just was sick...danget. I was glad for casey stepping it up. he did really good, and i was able to run behind him for a lot of them.

pm: got out of school at 11 so we ran at 12. me, byrun, able, and mia went shnobkie. not bad. much much better than yesterday. mia made the run really fun and it went by pretty fast cause we talked the whole time, mostly about how girls see things :)

pm: workout today! 2 warm and cool with a time trial of 2000 meters at basically race pace, then after 3 min rest we did 2x1000's. Goal was to hit 2:48 average. time trial i hit a 5:38 (2:45, 2:54) which felt solid but hard. not very nice splits cause i went way to fast on the first 1000, but i hit the time right on that i wanted.

pretty tired after but i still recovered nice and threw down a 2:46 and a 2:45 which i'm alright with. on the last one i was shooting for a 2:43 but i went to slow at first. overall pretty good start of the week.

am: 3

pm: 6.25 with striders. interesting conversations...........very interesting :-)

am: did our workout in the morning since halloween is tonight. workout was a michigan. 2sets of it. i felt really good on this workout and really just ran at a solid pace. casey and byrun is amazing and stayed with me the whole time! i was really excited that every time they started to fall off at all, they would just surge right back up!

pm: easy 3, 2 of which was grass.

am: usual 3

pm: went to SUU for a recruting trip and had a blast. ended up that i watched the team run instead of running with them and they had stuff planned the whole day so i didn't get a run in :(

afternoonish: so after the tour and recruiting trip ended at about 3 i decided to go out for a run to make up a bit for yesterday. so i went and ran a mile loop, then did 2x200's and finished the rest of the milage with SUU's girl team because they happened to be running at the time. that was pretty fun.

pm: did 5 more with the team that night with a couple fartlik's. felt pretty good.

so i got to the race about 8, and we did 4 laps around the course for 4 miles, a little longer warm up then we usually do. and i used the bathroom and got to the starting line. did a few striders and got ready.

the race started and i got out pretty good and felt confident. i was in the top 5 or so and just stayed with kramer for the first mile (5:10) it felt a little slow but i just stayed behind everyone..then it happened. i just stopped pushing and i fell very far behind. after that i just gave up and hated it. so i just ran. after the 2nd lap (10:41) jason quinn, the kid that get 2nd in our region, came up on my back and i just frowned, cause i haven't been beat by anyone from my region all year and when i saw he was right behind me i already said in my mind i was defeated. but for some reason he didn't pass me. he just stuck on my back till the last 100meters. i tried to hold him off and made a little gap, then decided i was too tired and let him pass me and lost.

So this was pretty sad. i just went into it not thinking how i usually have before races. i just haven't been believing that i could stay up with these guys that i've been with all season. i really need to get my act together or i'm not going to nationals!

goal: #1 if i give it my all in practice, it will be easier to give it my all at races. #2 get my mind set right and take care of my body better. #3 Beleive that i can.

am: 3

pm: 10. went around parkway. i tried to push harder parts of the run more. felt kind of tired today though.

am: 3, ate some moldy apple sauce yesterday (thats what i get for trying to eat healthy!) so i felt terrible this morning. i couldn't even sit up staight in the car cause my stomache hurt so bad.

pm: we had a huge workout today: 3x(1200, 1000, 800, 600) with ~3minutes rest in between. and with 2 warm and cool. so mentally i really tried to prepare strong. First set times: 3:57, 2:51, 2:29, 1:47 and i was happy with this set. i just tried to push hard and set good times to shoot for for the rest of the workout.

#2 3:59, 2:53, 2:28, 1:48 and i was alright with this, a little bit slower but still under all my goal times. I was starting to feel a bit stiff, but thats cause i haven't been streching that well.

#3 4:02, 2:51, 2:25, 1:43 first 1200 i just started out too slow but i gave a huge effort so i'm alright with it. rest felt good, i really felt like i was moving pretty smooth.

I'm glad i had a solid workout to put me back on track after last weeks sad performence. big milage day!

am: 3 tad tired. streched good.

pm: 5.5. went down to target. felt good but not amazing. afterward i took a good long ice bath which was cold but not bad. i'm really glad i took it. afterward took a hot shower but it took FOREVER to get warm again. i'm telling you, the worse part isn't getting in and through the time, its getting warm afterward! mia and stoner left as fast as they could afterward so they didn't have to help clean up..what the heck! i mean i put my arm around mia and tickled her shoulder and everything but she still ditched me...for stoner! jerk. krenshaw had fun afterward in the puddles and jessica was just laughing her head off at mean things she does. she was freezing though, we could not get her to stop shivering. anyway, it was a fun day!

also, as of now i'm in the top ten of the milage board! pretty good :)

am: 3. felt really good

pm: i had to pick up my sisters at home and they took forever doing stuff.. so i warmed up a mile around my house while i was waiting for them. then i drove to the school and got ready to race, did half mile more warm up and then raced...not much more to say except my running really has been struggling lately...:(

after the race we ran 4 miles easy then ended with 4x200's

am: 3

pm: 5.51 with striders

am: we met early at coach holts house and ran 10 miles on a trail. felt really good and went by fast cause we talked the whole time.

ran over 70 miles this week! now i need to prepare for NXN, main thing is i really need to confident.

am: 3 felt dandy.

pm: 7.5. warmed and cool 1.5...coach reminded me of his evil times...then we got back and did 5x1000's. he told us we would have 8 because he wanted us to not go so fast which i guess worked. i was supposed to hit 2:50, i got: 2:58, 2,:49, 2:51, 2:52, 2:53. so it was not right on, but i'm happy with it. i'm feeling a lot better so i'm very excited for this weekend. i'm going to make it!

am: 3

pm: 5 with striders

am: 3 felt good. COLD

pm: easy 5.5 with 4x200's. went by really fast and felt good. 200's were all between 27-29seconds.

am: 3

pm: 4 at about 7 pm. it was dark but felt very good!