Progression Daily

AM- Weights then 2 on my own. Then 2 watching the freshman race. 4.04 miles

PM- I did not drink enough water today. The heat was not bad but I had a hard time with the minutes today. Talked a lot with Trey and Jason. Then I ran 2 with Marieta when I got home. 7.15 miles

PM- I slept in to make breakfast for Marieta so no AM today. Ran in the heat with Little B and Boston. We talked about several things including a ranking of Mountain Dew flavors. Then I hopped in with the Varsity girls and Holt for some race pace intervals. I love that I can mix in with different groups. 6.46 miles 

AM- Got some extra miles while the team lifted. Mixed in with some of the boys then went to my parents and did some weights. 4.58 miles 

PM- 45 with the boys and Holt. Hot but I endured it well. 5.63 miles 

PM2- Set up the PVMS course with Holt. 2.22 miles 

AM- 40 with the top boys. 5.02 miles 

PM- Learning the course at Timpanogos with the boys. 3.24 miles 

AM- Ran from a hotel in Orem to the Lakshore Trail at Utah Lake. I tried doing some tempo mileage. I wasn't running as fast as I was hopping so I decided to increase the speed each mile. I got attacked by bugs on the trail so I left it to avoid an awful experience. I did 4 miles at tempo (progression), 2 cool, then another 2 hard. 

1. 7:30    5. 7:07

2. 7:01    6. 7:04

3. 6:53

4. 6:37 

Ran a little watching the kids at the Timpanogos Invite. 15.20 miles 

Ran my normal Bonanza to Pueblo Loop. Almost got bit by a dog with an unaware owner. Then I woke up Marieta and got her to run 3 with me. 12.06 miles 

AM- Weights and my usual 2 miles before running with the team. 4.02 miles 

PM- Amazing workout with the team. 6X3 min race pace intervals. I started out with 2 different groups and tried to help people hit their pace. Then I saw Adri cruising around the baseball field so I jumped in with her. For the next 4 intervals I stayed with the girls and focused on Adri, Alli, Brinley, and Jenna. They ran a solid workout and it ended up being a great workout for me too. A ton of good energy going on! 7.12 miles 

AM- 25 with the boys. 3.15 miles 

PM- 60 minutes with boys. Scottie wanted to go up the Walking Dead Road so of course we had to. Then on our way back to school we caught up with the girls and Beattie was concerned about Allen being light headed so she had me run with him. After getting Al to the school I caught up with Quinn and Scottie. 7.03 miles

AM- Weights with usual run extension. Ran with the boys and talked about unity and positivity. 4.69 miles 

PM- Kick It with the boys. 6.39 miles

Hill circuit with different groups. I pushed really hard up the hill with the top girls. Then down really hard with Alli. She smoked me! On the second set I mixed in with the boys. Good downhill with Parker and Carson. 7.34 miles 

AM- I wanted to run 10 miles at race pace on the marathon course. I need to simulate some downhill miles for Beaver. I ran 2 relaxed then into race pace. I stopped 8.5 miles into it for hydration. I ran into my Dad and thought he was going to run with me but he comtinued on up the course. 11 miles into the run I realized I was putting in a pretty good pace for a half marathon so continued cruising for 13 miles (including my first 2 miles). Ran 4 more miles to Vernon. 16 miles 
 

1. 7:22       8. 6:37

2. 6:58       9. 6:02

3. 6:32      10. 5:57

4. 5:48      11. 6:10

5. 6:25      12. 6:09

6. 6:28      13. 6:33

7. 6:47

1:23:48/6:26 mile 

1:09:28/6:18 mile (11 miles of real tempo) 

PM- Ran our trail to wal mart with Marieta. Chill pace with tired legs but felt good for a shake out. 4.58 miles 

AM- 60 with 15 minutes @ tempo. Ran with Level 1 & 2 boys. Nathan H pushed well on his tempo section so I ran with him. 7.7 miles 

PM- Easy with girls and Allen. 3.27 miles 

AM- Weights and some extra early miles. 5.10 miles

PM- Sullivan with the boys. The heat got to me. 5.95 miles 

AM- Relaxed 25 with the boys. My legs are feeling pretty tired so Today might be a little less mileage. 3.44 miles

PM- Warmed up with the girls and added some mileage around the course at Sky Mountain. 5.20 miles 

AM- Hit some extra morning miles while the team lifted. I lifted on my own. 5.28 miles

 PM- Short minutes with Brooke as she is building up her minutes and I had to call it early for PTC. 2.18 miles 

AM- Hit some speedy miles with the boys then branched off with the level 2 guys and I could not keep up. I backed off and ran with Adri, Brooklyn, Amelia, Mikaela, and Addi. Then I went out looking for more people to run with. 7.05 miles 

Woke up early and ran a mile before meeting up with Ross. We ran through the desert above Middleton. He wanted to go all the way up then down all of Green Springs and back to his house. I told him I didn't have time with a 7:30 practice. He initially disagreed then realized I was right. So we decided to take it left towards Turkey Farm. I booked it down TF posting a 6:44 then a 6:03. Got to the team just in time to start our workout at PVMS. Ran some 4 minute race pace and CV intervals. Great time running with the girls! 15.89 miles 

AM- 60 with Level 1 & 2 mix. Hit a good tempo pace with Little B for 15 minutes. Overall the crew ran well. Extended to get Coleman his minutes. 8.01 miles 

PM- 25 easy with boys. 3.01 miles 

PM2- Added 2 with Marieta in some windy conditions. Ran the first mile with a packaged KanJam set that I dropped off for George. 2 miles 

I didn't feel good this morning so I slept in to get some energy. It kind of worked but the bad air quality in the pm practice was a little rough. I just felt a little off today. I was able to run some good 4 minute race pace and cvs with the team. 7.51 miles 

AM- 25 with the boys. Smooth and cool. 3.38 miles 

PM- 50 minutes with top boys Washington to Green Springs. I pushed up with Scottie because I wanted to go faster. Felt tired but I ran well. 6.72 miles 

AM- Freshman race with Grant and Carson. They were cruising, especially on the last mile. I went with them and told them to relax. When we finished I talked about how they should be focusing more on their xc races vs these morning freshman races. 3.12 miles 

PM- Kick It run. I am struggling for energy recently. Good run with the boys. Striders afterwards. 7.02 miles 

AM- 50 with the girls and Beattie. Had a great conversation with Jenna about the rest of the season. 6.18 miles 

PM- Run around Ogden with the boys. Ogden seems like a weird city. 4.28 miles 

AM- Tested out the Carbon Rockets (b day present) in Ogden. Ran from hotel up to the mouth of Ogden Canyon. I was chasing waterfalls. Shoes felt great and the run was fun. I almost ran into a cat or skunk. 10.47 miles 

AM2- Ran around supporting the team at the Roy Invitatonal. My favorite race of the season so far. Most of the kids ran well and there was a ton of positivity. Even the swarm of mosquitoes couldn't keep us down. 4.01 miles 

70 minute with 20 minute power running. I ran with the top girls up Turkey Farm. I really enjoyed running in the darkness and the cool air was nice. The girls ran solid and together. There was a little drama at an intersection. Some girls got left behind. I didn't realize it was Brooklyn and Alli until the damage was done. I knew Maddy was back because she usually falls behind and expects the girls to always come back to her. I made a split second decision and lived with it. The girls that made it through the light ran very strong together for the last 7-10 minutes of the power running. This will probably be my last long run for the week. 8.84 miles 

Just ran the one practice in the afternoon. I went in and out of feeling really loose and good. Ran 4X4 minute race pace intervals with level 1/2 boys. Saw some good efforts from the crew. Coleman was the only boy going 4 (for some reason) so we mixed in with the varsity girls on the last 4. Everyone pushed and ran a great interval. Then cool. 6.69 miles 

Easy trail to knowwhere. Ran with Carson and Grant on the way back. 5.04 miles