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

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

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

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

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

am: quick 3

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

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

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

am: 4

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

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

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

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

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

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

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

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

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

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