How I became the best

AM: 4.5 miles

PM: Got to the school at 3:30 and ran 3.6 miles warming up, not very quick. We went to the compter lab so everyone who didn't dot he concussion test yet could do it. I remember taking it for xc but it wasn't there for some reason. So they made me take it and I missed out entire workout and had to do it alone. Everybody stayed and cheered me on so that was nice. Ran 1.5 to Diamond Fork then a different hill workout than we usually do there, but it incorporated the same usual hills. Finished with 4 sprints up a short really steep ill. Jogged back 1.5 to the school, good day. 

Nice distance run today. Nothing fancy, 7:09 pace. 

Ran 1.8 to the school and one more mile on the track. Did 10.5 laps of jog the curves sprint the straights. Averaged 6:10 to 6:20 which shows how fast we were going on the sprints because we went pretty slow on the curves. Cooled down 10 minutes with the team and then ran back home and added 1.5 more miles. 9.5 miles altogether today. Time trials tomorrow, I'm doing the 800 and the 200. I think I can do 2:06 or faster, and I really don't know about the 200. But, if I had to guess I would say high 26 low 27. 

800 pr. I thought Heston was going to run, but his calf is bugging him so I had to run solo the entire time and nobody pushed me. Nate was a few seconds behind me. Did the 200 later, got 25.94 which I think is pretty good. 

I think I strained my calf, so I took it a little easier today. Easy 3.75 at 10 o'clock. Later I went to the gym and did 7 on a bike, jog 1.25 miles, 8 more on the bike. 

Did the whistle with stairs incorporated into it for 20 minutes. Pushed it near the end, but I really should have gone harder because it wasn't as tough as it should have been. Cooled down 1.5 miles. 

Nice distance run today, felt good and it was quick. The gps of my watch wouldn't work so I just timed it, 38 minutes. We'll say six miles because I ran 2 laps warm up. 

Nice workout today. Ran 3x1 mile on the track. It was supposed to be an easy workout, 5:40-5:30-5:20. But, we ended up going much faster. Each of mine was 10 seconds faster than the last, 5:20-5:10-5:00. It actually felt super easy, almost like a tempo run. I can't remember what I did to add mileage, but I know I got at least 12 in. 

Ran to the school, ran to the sports park, 15 minutes of frizbee, a few miles at the sports park, ran home the long way. 10 miles, pretty much exhausted at the end and I wasn't going that fast. I assume its my eating habits, I'm very sporadic.

Good workout, but it would have been better if Heston had been there to push me. Warm up and strides. We did 2x400, 1200, 800, 3x400, 2x200 at anywhere from current mile pace to goal mile pace. The first 400s were 66 and 68. I lead the first one, Nate did the second. 1200 was not as good as we wanted. Coach said 69-68-67 laps and I did 68-70-69. It was consistent enough that he was ok with it but I wish it went better. 800 was 2:15, 67-68. The last 400s were 67-65-63. None of them were hard, I was already so used to running that pace and we had quite a bit of recovery running. The first 200 was completely all out, 26, and the second one I held back during the first 100 then accidentally overstrided the last 100 so it was 28. Cooled down 1 mile with Nate. 

AM. Nice easy run in the morning. I was sore, which is good, and I could barely manage 8 minute pace, which proves I did my job yesterday! 64 minutes, 8 miles. 

PM. Went out again and felt much better this time. Went up and down canyon road, 7 miles. Averaged 7:35, lungs burned a little bit. I'm racing the mile and 800 on Tuesday, hoping for 4:35 and 2:06. 

3 laps of the track, 20 minute bike, 400-300-200 on the track, 4.25 more miles. 8 for the day. 

Had some good races today. Didn't really hit the times I wanted but it was really cold and kind of windy, which made things hard. Ran half a mile warm up with the team, 1.5 by myself, then 1 more with Nate. Did a few strides (I think). Nate and I were lined up in the middle of the front line, Heston on the inside with Hayden Penrod (4A 800 state champ). I had a terrible start. I got super boxed in the first 150 and by the time I had gotten out of it, Heston and Hayden were like 20 meters ahead. I kind of gave up on chasing them, which was dumb, but it probably saved me from blowing up at the end. I'll go for it next time. After 200, I got behind a kid from Springville and just sat there. First lap was 68. I knew we slowed down on the second lap but I didn't pass the Springville kid, another stupid move. I ended up passing him at 700 meters, and started to try to close the 10 second gap to Heston. Passed 800 at 2:20, meaning that second lap was 72, way too slow. From then until the end of the race I really was just pushing hard by myself. I could tell their were people behind me, and with 300 to go I surged hard but I could still hear someone breathing heavily behind me. I just kept it going until 100 to go when I really kicked. Even that last 100 was kind of half-hearted effort. For some reason I just wasn't taking it seriously I guess. Nobody passed me, I took third. Cooled down probably a mile. Watched races and the high jumpers. 

Warmed up half a mile with Fletch and Nate for the 800. Did some drills with Fletch, stretched, 3 strides I think? Probably a mile overall warming up for the 800. All three of us lined up next to each other on the very inside. My start was even worse this time. I wasn't very focused and that kept me from getting a pr I think. I was trapped on the rail behind Mason, and a springville kid was on my right shoulder and I couldn't get out until I passed Mason on the inside halfway down the backstretch. By this time Fletcher and a kid from Payson had gotten 10 or 15 meters on us, almost the same as what happened to me in the mile. I got into third and focused on reeling them in. I knew Fletcher went out too hard, they were probably 60 at the bell and I was maybe 5 seconds back. Kept working up on that lap, caught Fletch with 110 to go, and passed him pretty easily. I got 2:10, the winner was 2:04. With a better start I think I can run much faster. Not much of a cool down after this, maybe half a mile. Did some strides before the 4x4, then started. I was first and ran 59. My pr before that was 61 from freshman year, but I'm going to get down to 55 by the end of this year. No cool down because I was pretty tired of running and my legs were shot. 

Nice run with the distance boys. Nate and I added on about a mile at the end. We all did a 5 minute tempo in the middle. It started off at 6 pace and we got down to 5:30 or faster. Felt good, but I could definately feel all those races in my legs. Averaged 6:57 for 6.3 miles and 2 laps warmup. I'll probably do another short run at 8. 

4 .2 miles later, averaged 7:45. 

Good workout today. Didn't warm up very much, just one lap and stretches. Did a 400 in 69 to loosen up a bit. We jogged a lap between each interval. It was also pretty windy so coach changed the workout because we couldn't hit our times. It was supposed to be 3x800 at mile pace with lots of recovery. First one was 2:15. He told Heston to do the next one in 2:10, and I was supposed to hang on if I could. We did the first lap of that in 66, then 71 for the next. It felt so easy it was kind of weird, I was barely even breathing hard. I should have passed him. Then we did 5x400s instead of struggling through another 800. They were 64-64-64-64-63. I lead the last one because coach wanted to see if I could pace instead of just sitting behind Heston the whole time. I went off too fast at the start but I was happy I didn't blow it. Then we did 2x200s, 28-27. The last one was really tough and my arms locked up. I feel like I gave it my all today at the end of the workout, but I really wish we would have done some more 800s, that probably would have been more beneficial. Really pleased with it though. 800 cool down then watched our soccer team tie Woods Cross 1-1. 

4 miles super easy at 8. 

AM: My calves are really sore, it was hard to manage 8 minute pace on this run. I guess that means I really pushed it yesterday. 4 miles. Coach talked to me and said that I should try to break 4:30 next week at Mountain Valley instead of going for a quick 2 mile. I'll probably do the mile and then just see if I can break 10 after that, then go for 9:40 at Copper Hills. 

PM: 8 miles. Calves felt a bit better. Started at 8 minute pace and dropped to 7:30 but quickly ran out of energy from not eating much today. Felt better by the end but I only averaged 7:50. 

Solid run today. Up and down canyon road then my 4 miles loop. Did a 2K surge at 3:40 pace (6 min/mile). Felt good, averaged about 6:55 pace. For some reason my watch was on kilometers instead of miles and I'm too lazy to do conversions but I know it was sub 7. 1 mile playing soccer with my brothers later at my sister's game. 

Great workout today! 10x400s at somewhere between 800 and mile pace. We had lots of recovery so fast paces weren't a problem. Splits were 62-64-64-66-64-64-63-63-58-59. Now if I could only string all those together I'd be running 8:30 in the 32! 400 recovery between each. Did 2 miles warming up and 2 miles cooling down. Lets say 10 today. 

Easy run, I don't remember what we did though. Probably around 7?

Tune up workout for friday, 2x500s and 2x300s at mile pace. I struggled today, it felt much harder than Monday. 3.5 miles after by myself. 

8 mile run, felt good. Did 8 barefoot strides at the park and ran back home. 

Got to the meet and played frisbee for a bit to stay warm, it was pretty cold. Ran a lap and did drills with the team. Warmed up three miles total before the mile. I was seeded number 2, Haden Penrod was number one and he put down his time as 4:20. Started and got a really good start and went right behind Haden. I felt like we were going to fast and we were, 66 first lap. At 350 meters a Lone Peak kid passed me and he hit 400 at like 65. He was really pushing hard trying to catch Haden. Soon after Nathan Chesnut passed me and I sat behind him. Hit 800 in 2:17, a 71 second lap. The Lone Peak guy was coming back to us by now, and I let Chesnut do the work because it was windy (yeah I'm that kid that drafts off people the whole time). Hit 1200 in 3:27 or 3:28, and we caught and passed the Lone Peak guy. With 250 to go I went passed Nathan and started pushing really hard, surged again at 200, and kept doing miny surges to the end to prevent me slowing down. Finished 9 seconds behind Haden, which isn't that bad right? And if I could man up and take the lead once in a while I could probably be a few seconds faster. Overall this was a great race for me. 4 second pr, second place overall, good times. Next goal is 4:32 on Tuesday, then hopefully qualify for state in the 32 on saturday at copper hills. 2.5 miles cooling down, lets say 8 for the day. 

70 minutes at 6 o'clock. Felt good, averaged 7:37 pace. Ran on grass a lot. Stretched at home and did an hour of strength stuff. Calf raises, hamstrings, squats, lunges, leg raises, russian twists, planks, sit ups, crunches, push ups, pull ups, good stuff. Not that sore from yesterday, but my legs are kind of tight. 

30 minute bike ride, 3.5 miles.

4 mile run later to and around the sports park, then watched my sister's soccer game. Racing the mile and 800 in the medley tomorrow at Wasatch. 

Our meet got canceled because of the snow so we just did a workout. Warmed up 2 laps, stretches and drills. 4 laps of indian runs with the boys. Then we did 2x800s at 3200 pace and jogged a lap between. First one went 72-74, 2:26. Second was 72-72, 2:24. Felt good. Then we went into the D Gym and did 15 minutes of stairs. Pushed really hard and I was overheating in there! My calves will feel that tomorrow. Cooled down .3 with everybody then me and Heston Warr did 3 more miles, last mile in 7:10. 

Good run today. We definately went too hard for an 'easy' day. Ran 20 minutes with all the boys then a 9 minute tempo run. Heston and I did a 5:20 mile in there so we were hauling, everybody else was way far back. He dropped me at like 7 minutes and got 10 or so seconds on me. Ran back to the high school, 4.7 miles. I ran the loop again to get mileage. 9.4 for the run, but I did other stuff today too so we'll say ten. 

Did some pacing for my two mile on saturday. Warmed up 1.25 including strides. The kids doing the two mile did 4x800s with a lap jog to recover. It was pretty easy, and I hit some good times. First one went 72-74, 2:26. I was supposed to just hit 72's and 73's. Next one was 73-73, 2:26. The third one was too fast. 71-68, 2:19. I went 68 to make sure I didn't slow down, but ended up going too fast. Last one was good, 74-69, 2:23. I went slower on the first lap on purpose. 15 minute cool down.