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

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