How I became the best

I forgot what I did but it was probably 7 miles.

2 miles jogging on the Mt Sac course!

Woke up at 5:30 and drove to Mt Sac. Layed down for a while, froze to death, went to the bathroom a few hundred times, then an hour before my race I jogged .75 miles. Stretched for a bit then ran another .75 with Heston. Got a pretty bad start because we had to start on a line three meters back from the front line, lame. Got super boxed in but first mile was 5:14 which I was happy with. Passed Heston and a few people on the first set of hills and on the downhill I passed Haden Penrod and started catching up to Springbot. Kept on passing people and up the switchbacks I passed like a billion people I don't even know. Kept working, 11 minutes at 2 miles. I was hoping to be 10:30 but I haven't been doing any intense training for a little while so I'm ok with the result. Passed more people up reservoir and I was feeling good. Going down I was all out and I passed more people. By the bottom of reservoir I my legs were shaky but I just focused on not losing the guy in front of me. Kept working onto the track. One person passed me at 150 to go then I put in a good kick and passed him as well as 2 other guys. Its weird that my time is the same as last year but I feel like I'm in better shape and I raced better. I want to try to qualify for nationals next year but we'll have to see. So ready for track!

Went on a bike ride, took about 40 minutes.

Slept in this morning so I had to do both of my runs after school. 4 miles right after with Taya, first two were 7:25 (by myself) then 8 minute pace for the others. Three hours later I went out for 7 miles with Maddie. We stopped like every mile and a half because she was too hot. Then at the end we had to walk like half a mile because she has knee problems. For the times we were actually running we averaged 7:50. I'm feeling pretty good, but my right calf is really sore still.

Good workout today, but it was harder than I expected. Warmed up 4 miles, then a 5 mile tempo. Splits were 6:01-5:59-6:07(uphill)-6:04-5:52. I wanted to get 30 minutes, so I was pretty close. The uphills in the third mile are brutal and I probably pushed it too hard up them. Cooled down 1 mile. My form felt really shaky and it felt weird to run. Near the end the bottom of my foor was really hurting, so I'm just going to ride my bike again tomorrow and hope it gets better.

My mom thinks I have tendonitis in my foot so I'm going to go on a bike ride then a short run later instead of what I had planned origionally. 5 miles bike ride after school.

Played bball with trea after yms for an hour. Ran a 1.25 when I got home. Lets say 4 miles today.

Nice solid run today, 7 miles. Averaged 7:10 with a few sub 7 miles. Felt really relaxed, just a little tightness in my calf though. 

4 miles at 8 minute pace at the gym. Legs felt stiff, I need a recovery day tomorrow.

Easy 7 miles, about 8:15 pace.

4 more later, 8:20 pace.

Really nice long run. Felt super solid, some tendons on my ankle were bugging me though, it went away after a while. It felt pretty easy going 6:40 pace which I was happy about. 7:24-7:05-6:55-6:40-6:46-6:38-6:36-6:36-6:37-6:34-7:35-1:31. Averaged 6:53, fastest long run yet.

Played soccer later, lots of sprinting, I'll say a mile. 

7 miles at the gym. I don't think I can do this the whole winter. I can't handle running in the gym! 

4 miles later at the gym, 8 o'clock

Warmed up 2 miles at the gym. I planned to do 6 miles tempo but changed it to 2x3 mile tempos. Both of them were not necessarily easy, but not too difficult. I felt like I could have kept going. At the end of the second my left hamstring started hurting, and I kind of babied it a little. Both were 10 mph (6 min mile pace). Heart rate at the end of both was 168. Cooled down 1 mile, hamstring was still hurting. Took a cold shower. 

6.4 miles after school. I was going to go 8 but I had to take my brother to drums. 

3 hours later I went to the gym for another 5.6. 12 for the day.

Pretty tough workout at the gym. Warmed up 2 miles, then did a 6 mile cutdown tempo thingy. Each my while was 10 seconds faster, starting at 6:30 and ending at 5:40. Really tired and sweaty at the end. 1 mile cool down. This higher mileage is really wearing on my legs, hopefully I can get used to it.

Easy 9 miles. 7:45 average.

I planned on doing 15 miles today but the weather had a different plan. It took me forever to get myself out the door because it was cold and really windy. When I finally got out it was 35 degrees with 15 mph winds. Did my 10 mile loop, averaged 7:33 and decided to stop at home to rest my hamstring. It hurt a little bit down low by my knee. 

An hour or so later I went out again to finish up to 15. I wanted 1 or 2 miles sub 7 but year that didnt happen. I got pretty bad cramps and slowed down a lot. Averaged 7:45. Good week of training, I think I might change my plan and just do 65 again next week instead of 70. I'm pretty worn out and I don't want to get injured. 

AM: Really solid run today. I planned to do it faster than my regular runs and it worked out really well. First mile was a little slower as a warmup, 7:20. Then dropped it to 6:33. I slowed down the next couple miles, 6:40 6:48 7:02 (uphill), but picked it up the next two 6:29 and 6:22. Slowed down the last mile to cool down, 7:32. Averaged 6:51 including the warm up and cool down. 

PM: 4 miles slow. The first two miles were like a warm up, then I went to the track and did a 4 laps with a 100 stride each lap, then 4 laps with a 100 sprint each lap. Felt good, but the sprints were tough. 100 meters is longer than it looks. 

AM: Jogged .85 miles to Fletcher's house and then ran 4 with him. Stretched, then ran back home. 5.7 miles total. 

PM: After piano I went to the gym and finished up to 12 miles. 6.3 at 7.5 mph. It was soooo hard to run. I wasn't tired its just it is so hard to run in there! Its hot and boring and there's nothing to do. Anyways I got a lot of aches and pains so I iced my hips, ankle, and hamstrings. My calves weren't hurting, but I iced them anyways just for the heck of it. 

AM: Easy 4 miles through the snow at 10 o'clock. I thought the snow was going to be a big problem but it wasn't. There were like 3 inches and it was like extra cushioning. No aches and pains. 

PM: Really great run! I was feeling really good so I just ran hard without really overdoing it. First mile was way faster than usual, 6:30. I wasn't expecting that so I just kept the same effort because it didn't feel too bad. Next mile was 6:07 into the wind, but there was a downhill. Next one was 6:17, then 6:19. The next mile there were two pretty nice hills so I hit a 6:42 or something. I ran through lots of snow and mud the next mile, 6:35. Cruised the next one in 6:2X, and the last one I cooled down a little bit with a 7:04. Averaged 6:30 for 8 miles and it didn't even feel that hard! Super excited for this track season!

AM: 1.25 miles with my 6 year old brother, then finished up to 7 miles really slow and easy. 

PM: Played basketball for a long time, we'll say an mile and a half. Drove to my grandmas house and I did 2.5 up there, 12 for the day.

Merry Christmas! Just one run today. Went and played basketball with my sisters for almost 2 hours, probably a mile. Then did 8 miles pretty slow, 8:08 pace. Workout tomorrow.

Nice workout today. Overall 12.5 miles. 10 minute then a fartlek workout. 5 min hard 5 easy 5 hard 5 easy 4 hard 4 easy 4 hard 4 easy down to one. Most were around 5:30 pace or slower. It felt weird going faster than tempo pace. I pushed really hard up the hills in the first 4 minute interval, and it took a lot out of me for the rest of the workout. Averaged 6:59 over the course of the entire run.

4 easy miles later.

Did my long run today because I'm going to Heber on Friday and Saturday and I don't want to run 16 miles in the mountains at high altitude. I'm going to do my tempo run up there instead. I'm also going to do my first track workout on Wednesday. I'll probably just do some 800s and 1200s, nothing too bad. So this long run wasn't going to be super hard, but I pressed and got a decent overall pace. I wanted to explore some places I hadn't gone before, so that was fun. I started up canyon road, went down to the golf course and instead of going on the river trail I kept going. I turned left after a little bit and went up some ridiculous hills up the mountain. I was going to try to go all the way to the reservoir, but I saw a sign that said no trespassing. I was going to go anyways but decided against it. Looped around back down to the golfcourse and on the river trail. This time I took the river trail all the way down to the end of it and turned and went back home and added .25. Average pace was 7:05, including a slower than normal warmup and a slow mile up the hills (7:59). Hit a 6:20, a few 6:30s, and a lot of 6:50s. Really pleased with this workout, I'm so excited for track! 

8+4=12 Sore from yesterday.

Decided to take another recovery day today. My quads are still sore and all the tracks were covered in snow anyways. I'm for sure doing it tomorrow though. I decided to do either 8x800 at 10k pace with lots of recovery, or a 4 mile tempo on the track at 5:40 pace, nothing thats really going to hurt. Anyways, 8.15 miles at 7:33 pace. I might go do 4 miles later but we'll see. 

4 easy miles, 7:53 pace.

Didn't get going for a really long time, like 3 o'clock, and it was freezing cold. Warmed up a fast mile, 7:20. Workout was 4 miles tempo. I wanted anything under 23 minutes but I got bad cramps near the end and ended up averaging 5:48 or something. Splits were 5:44-5:28-5:50-5:58. Cooled down to 9 miles.