Go Westminster Griffins!

4 qnd a half easy 7 min. pace on the treamil in the basement. 

Rest day.

I slept in since today was the first day of track practice.  What a waste.  The coaches have no idea what to do with runners so no good run today.

5 miles at the gym in the morning.  4x200m at 5:05, 400m at 5:15, 4x200m at 5:05.

Track practice still a waste.  Spent the time in the gym doing worthless drills when it was sunny adn 50 degrees outside.  I am just going to do what Dad tells me to do.  

6 miles around the school grounds at track. We finally were allowed to go outside so i did a 3 mile tempo run at around 6:22 to 6:15 pace. Fun run outside.

4 miles easy on the treamil in the AM. In the afternoon i ran 5 miles solo around the school grounds again.

5 miles on the track after school. today i did 6 600m repeats at or around 2:08-2:12 per 600. they hurt but i did them

6 easier miles from the hard and long week.

6 miles solo outside at the track.  2 1 mile time trials (6:03, 6:06) and a 400m in 76 seconds.  Pretty happy with this workout.

4 miles at Track practice.  400m in 1:12, 800m in 2:46 then helped pace the girls in their workout.

4 easy miles in the morning and 5 miles in the pm. paced and lead long distance team.

5 miles at track easy day. 3 miles warmup and 200 repeats and 1 cool down mile. 

7 miles at track. Today while everyone else was running hard for 7 and slow for three i ran surge  runs. 800 ranging from 100 surges to 700m surges all at race and fast pace. Did 4 miles worth of those and a warm up mile and two cool down miles. It was a really long hard day but it will be rewarding. 

4.5 miles on the TM in basement.  My biggest mileage week ever!

Rest day.

6 miles from school to the community park and a few loops and back.  3 miles of tempo at 6:30 pace.

5 miles at track practice including a 400m (1:08) and 800m (2:43).  My legs are tight.

2 miles during PE class then 5.5 miles with the Track practice.  Took it mostly easy today.

7.5 at track after school today. Today i did the surge workout again just like friday a week ago except i had very strong wind and my teeth hurt due to braces work. 1 mile warmup and 2.5 cool down and watched hurdlers. 

Last minute race with dad and coach Murphy. I was not going to do it but Mr. Rob changed our minds. It is the fastest race i have ver done with huge down hill in it. I was given a Alta High school jersey to where and race in, and the other Alta boys thought that was cool. My fist mile was 6 min. then 6:05 ish. and then a sub 6 finish. Won my age group and rocked it

5.25 mile run with dad.  Really hilly and in a light rain.  Fun time.

4 miles with Dad on the hills around our friends house.  On the downhill back to the house I ran 5:00 pace. 

6 miles of walking around the zoo and downtown.

Legs are sore, took a day off.

5.5 miles with Dad on a nice morning and a hilly route.  That was really fun to do and had a great time running with Dad.

3.5 miles with Dad.  Ankle and legs were a bit sore so i went short today.  Time trial tomorrow.

Today was our last day on vaction and Dad and I still hadn't done our time trial we talked about. Yesterday we found a college track and decide to do it the next morning. I have also have been having Achilles pain due the all the walking and running on concrete i  have been doing. So today we did it. It was a mile and a quater to the track so that and 3 laps on the track were our warmups. Then we did the trial. With achilles pain and sore legs i ran a 5:41, my new mile PR. On the last 200 dad had trouble keeping up. (:

Track practice after school.  Small warmup then 8x200m with 200m recovery.  Each one between 31-37 seconds. Then I ran to community park with the other distance kids and did a few laps then ran back and did some running around the school.  About 7 miles today.