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

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