How I became the best

3.5 miles of soccer after school. Pretty tough conditioning today.

5 miles easy run with madie.

Half a mile warmup on the grass. Then we did 4x800's with 400 rest. Heston was pacing. The wind was pretty bad, so times weren't that fast. First one was slower intentionally, 2:45, then 2:32-2:31-2:26. It felt like we were going way faster, like 2:25s. I had a pretty good kick, but it wasn't as good as the one last week. 1 mile cool down after. More later. 

5 mile easy run.

Really slow run today. I ran with the girls for all but 2 miles of it, and we did like 9-10 minute miles. First two were 7:25s, all the rest were 9s to 10s.

Really tough track practice today. 800 meter warm up, then 8x100s with 100 recovery jog. Me and Heston thought we were done, so we gave it all we had, then coach told us we had 8x150s with 50 meter walk. So, the 150s weren't very fast, but the 100s were flying. Pretty happy with this, and I don't think I'll do a run afterward. I was going to do 7 more, but i'm pretty worn out.800 meter cool, also we did 800 recovery meters between the 100s and 150s.

6.5 miles a little bit later.

Three miles at soccer.

Super long run today. 16.5 miles is the longest I've ever gone in a single run! I did it in a little over 2 hours so I was like going faster than 8 minute pace. My knees and ankles started hurting after 10.

3 miles at soccer.

7 miles easy.

2.5 miles at track. 600 warm up. We did a 100, 2x200, and 2x600, 400 meter jog in between the 600s.800 cool down. I want to go more but I don't know if I'll have time.

2.8 mile warm up at around 7:30 pace. I was going to do a four mile tempo at 6 minute pace, but I got to mile three and I was really hurting, so I stopped at three miles. I think my run on Saturday is stil affecting me a lot, so I guess this workout was ok. Finished to 9 miles. Part of my last few miles were sub 7 pace.

Track today. 800 meter warmup, then 4x300 with 100 meter fast jog. All of these were faster than mile pace. I really want to get a mile pr tomorrow, I'm going to aim for sub 4:45. 400 jog, then 4x60 meter strides. The strides felt really good, they made my legs tight though. 2 miles altogether.

5 miles later, moderate pace.

Finally broke my mile pr today! I got to the race super late so I ran in a slower heat. When I got there I had time to do one stride, then we started. I was in the front, two people from the inside. I had a good start and went right to the lead but a kid sprinted past me after like 70 meters. He lead for 800 meters. I thought It was a little bit slow, probably just barely under 2:27. I tried to pass him then but he wouldn't let me, so I waited another hundred meters and tried again. This time I got past and started pushing hard. I opened a gap, and kept pushing for another 600 meters. With 150 to go I could hear someone behind me. He came up on my shoulder and both of us started kicking. He got to the line first, but that was the best finish Ive had for a long time, so I was ok with it. I got a 4 second pr, 4:47.79. I think I could have run faster if the first 800 was better and if I had had a chance to warm up. Cooled down 1.5 miles

Two soccer games today for the red rock tournament. We lost all our games. I expected it though, our team has some serious problems. I'm guessing I went 4 in each game, and I went on a 2 to 3 mile run in between games. Probably 10 miles. My hip flexors are hurting from starting and stopping so much.

Probably 2 miles of hiking in St. George. 

5.25 mile run in the morning. My watch said I averaged 8:39 pace, but that included stretching. I'm still really sore from that hard weekend, so I postponed my workout until later.

1.25 mile warm up. It was really windy so that probably added a few seconds to my times. 4x400s at my 2 mile pace for my next race with a 200 meter jog in between.. They were 73-75-70-74, so taking the wind into account, they were probably too fast. My legs felt a little bit better than earlier. 1 mile cool down.

Ladder workout today. 800 warmup, then a 200-300-400-500-600-400-200 at mile pace with a hundred meters jogging in between. Went really well and I felt great. At the last 400 Heston started getting tired and slowing down. I didn't push the pace the because he likes to lead. On the 200 I sprinted and actually beat him! That's the first time I've ever beat him in a sprint finish! I was really happy about that. 800 meter cool down. Afterward I threw the javelin a little bit with taya and Katie. I'm thinking about taking up that too.

Super busy day today, so I barely got four miles in. I had to go really quick, much quicker than I wanted. It was supposed to be a recovery run. I probably was doing 6:30s.

800 meter warm up, then 2x600s 1x1000 and the 1x400 with a 400 jog in between. They were all at five minute pace except the 400, which we were supposed to kick. On the 400 coach told Heston to do a 60. I tried to stay with him but I fell behind and didn't finish well at all. He finished in like 59, I think I was 64. 1.25 mile cool down. 4.25 altogether.

4 miles at soccer. Took it easy today because I have a hard workout tomorrow.

Really tough workout today. This is my only workout that is specifically working on pace for my 15k next week. Did a 1.25 mile warmup, then 4x2 mile repeats at goal pace, so sub 6. I recovery jogged for five minutes between each one. The first and second ones felt good, but after that they were killer. On the last on, my left knee started hurting really bad, so I was contemplating just stopping. But it eventually went away. I didn't feel like I kicked that hard at the end, but my last mile was 5:49. This workout went really good and I'm super pleased with it. First two mile was 11:56, 5:59-5:55. Second was 11:56, 5:53-6:03. Third was 12:00, 6:06-5:54, and the last was 11:52, 6:03-5:49. 1 mile cool down.

4 miles at soccer

10 mile run, it felt really good! It was pretty slow, I averaged 7:45, but I was really happy with it.

Went to track and warmed up for two laps. This was our first workout with coach Cary this year, and it was pretty intense. We did a 1200-1000-800-600-and 2x400. He had really specific times he wanted us to hit. I had to skip the 2x400s because soccer tryouts were today. On the 1200 he wanted 70-69-68. It was windy so we only got 3:32, but he said it was a good enough effort. Same thing basically with the 1k, he wants us to practice negative splits so that we'll be able to run even splits in races. 800 meter jog inbetween reps. Altogether 3.5 miles for track.

Right after track was soccer tryouts. I was already really tired from the workout, and we had to do a mile and a half time trial. I started the mile and a half letting one of my friends lead for 250 meters, then I passed him. Coach told me to do the first two laps in 80, then start doing 75s. I hit 800 at 2:40, and the last mile in 5:10. I wanted sub 5 for the last mile, but I guess it was fine because it was windy and I was still tired from my workout. Afterward we timed 2x50 meter sprints, then played soccer. Altogether I did probably 4.5 miles at soccer.

Probably 5 at second day of soccer tryouts

Winter Series 15k today. Warmed up two miles and got my bib. I started right at the front with some of the guys I knew would be running fast. When I started I let the front pack get away, I knew they would be running way faster than me. I led a second group for the first few miles. I tried to stay really relaxed and easy the first half. After 3 miles, two people came alongside me, and we all ran together for about a mile and a half more. I let them get ahead about 20 seconds because I started to feel like the pace was too much. At about 8k I did a big surge. I caught up to one of the guys I was with before and we ran together until 7 miles. Then I started my long kick, I had planned to do it at 8.25 miles, but it just happened I guess. I focused on a guy that was probably 300 meters or so ahead and started to reel him in. He must have faded bad because he wasn't moving very fast. I passed him with 1k to go. From then on I just cruised and made sure no one was coming up behind me. My splits were 5:47-6:02-5:56-5:56-5:56-5:53-6:02-5:49-5:46-2:15. 800 meter cool down.