The best pace is a suicide pace

Another one like monday. Quick steps, then medicine balls, then weight carries, then core, then laps then jumps

long road home, 2 laps, then 3, then 4, then 5, then 4, then 3, then 2. The core between was 50 partnered pushups, 50 squats, 50 burpees, 50 more partnered pushups, and 50 sit-ups. the core killed, but I should have gone a lot faster on the laps, Kenny and Clayton probably finished 10 minutes ahead of me and Todd, but it was a good workout

"game day." We split into four groups, lined up in said groups, and ran, seal crawled, leap frogged, etc. back and forth relay style. It wasn't fun, and it didn't hurt, so it seemed like kind of a waste of time. Plus practice went way later than usual, and it's friday, so I'm kind of upset.

Wind sucks. Went outside with Kenny for a easier run, I did 4.5, Kenny did a little less. The paces were all over the place, based on which direction we ran, as there was a 30 mph cold wind. The first two miles were at the effort level of about 7:15-30, I sped up a lot for the last 2.5, which felt like 6:30, but, due to the weather, and the fact that they were uphill, the splits were closer to 7:20ish. When I got back, the sprinters were doing some 100-150 meter repeats, so I joined them to get a little bit of speed in.

1x600, 1x400, 1x200, 2x400. Splits were 1:48, 72, 30. 68, 67. After that we ran 1600m alternating one lap slow, then the next fast. My legs started to hurt pretty bad after the 200, so the rest of the workout was kind of tough, but I tried to push through. My speed is kind of week, I need to focus on workouts like this. 400m cooldown after. The Red and White will be Thursday and Friday, and I'm excited. They seperated us into actual teams this year, and they did it randomly, so Clayton, Kenny, and I are all on one team. We'll probably win on distance alone. I'm doing the 3200, 1600, and 800, goals are 10:40, 4:50, and 2:12

Recovery run: neighbourhood. one lap at pace.

All things considered, great race. For this early in the season, this is a really great time, especially since I haven't done any distance/endurance stuff lately. We've pretty much only been doing speed, and I'm totally okay with running a 10:40 with speed alone. We started really fast, the first few splits were really encouraging, until I died on the last three laps. 72 at the first lap, 2:30 at the 800, 3:53 at 1200, 5:11 first mile. I didn't catch the rest of the splits, but each lap was just slower than the one before it. My legs felt fine the whole time, it was my lungs and heart holding me back, and those are usually pretty easy to get back in shape, once we start getting some mileage.

Oh yeah, then I ran the 300m hurdles mostly as a joke. 51.84. Third place.

Out of 4

This was stupid. The splits were ridiculous, I went out way too fast. My freshman year, my 800 PR was 2:21, and my mile PR was 4:57. My first 800 today was a 2:21, but the final time was 4:57. Let's just say I didn't negative split. 

Coach told us to do an easy 2-3 mile run, so naturally, we did a fast 4 and a half mile run. the average pace was about 7:00, so I guess it's not that bad, but still a lot quicker than I would have liked the day before a meet. 2x400 when we got back, paced for 200, than finished the last 200. 

This was a fun one. It felt really fast, and I felt really good about it the whole time. I ran in third for most of the race, than worked my way to first in beginning of the third lap. Held that for about a lap, then dropped into a close second at the beginning of lap four. I stayed right on his tail, planning to pass in the last 100 or so, but when we got there, his kick was just a bit better than mine. Then in the last 10 feet I got passed by some guy from maple mountain, so third instead of first. The guy who won only did so by less than 2 seconds, so it was really close though.

The 3200 was a joke. There wasn't much time after the mile before the 32, so my legs were still dead when I setepped onto the line. There were a lot of guys running it who hadn't run the mile, and they were fast guys. There was also a large group of dudes who were running it as an interval workout, which was very distracting. I ran a rather slow 10:57, and probably took like 10th

I love doing two hard days in a row. Today was a fartlek-on the track. For long distance it was 800m hard, than 800m easy. For mid-distance it was 400 hard, 400 easy. I think I was the only boy doing the long one. So I ran it alone. My 800 is nothing impressive, splits on the fast section were 2:37, 2:43, 2:38, 2:43. pretty consistent, but not very fast. Did a lap around the school to cool down when I finished.

Another hard one. Ouch. We did 2x400 (67, 71), then 5x200 (30 second average), and 10x100 (14-15 average). Shouldnt have been too hard if it weren't for the fact that we've already done two or three hard workouts this week. My legs are very dead and tired.

Finally an easy day. just did 3.5 at an easy pace. Felt great

1 lap with stadiums, then one lap without, followed by core. 4 sets of this, 50 sit ups, 50 push ups, 50 squat jumps, 50 burpees. After the burpees, one lap with stadium and cooldown.

station workout with sprint relays, core, and uphill wind sprints. really short, but intense.

Lots of core

One mile at top speed, then two easy miles. The first mile was uphill and into the wind, so we only hit 5:30, but the last two were like 6:30 pace, so those weren't too slow anyway. but still nothing too hard today.

Another sucky 32. The same guys from spanish fork were doing the same workout thing. It's dang near impossible to find a solid pace when you're constantly getting passed by guys going 200 pace, then passing them as they go closer to 10k pace on the next 200m. It's really distracting. I probably wouldn't have won if they'd been running it normally, but the time sure as heck would have been a lot faster.

Bad race. The heats were put together really weird, so Clayton and Talon were in a different heat than me. I screwed up my strategy today, it was windy, and I should have drafted until the very end. I drafted in second place the first lap, but when the split was like 76 I wanted to go faster. The second I sped up to pass, the guy previously in first sped up as well, and stayed very tight until the last lap when he passed me with almost now difficulty. I really tried to kick, but my legs just wouldn't do it

We should have taken today a bit easier than we did. We were all very sore to start with, my calves were not happy that I did a workout today. We did a mini-beast, with 800m beforoe each off 100 bycicles, 50 squats, 100 sit-ups, and a two minute plank. After that, did two miles. Didn't track splits on the eights, but they were quick, probably in the 2:30-40's. The run was at 8 flat pace, so not very fast, but yesterday was very taxing, and I was exhausted the whole time.

I'm fairly certain Coach Hill wants us dead. He gave us 4x400, 10x200, and 10x100, and instructed us to do all of them "As fast as possible." We realized that wasn't going to work after Clayton hit 52 on the first 400. We went pretty quick after that, but not race pace. We split it in half, and then stopped after about the first half because we were totally dead, our legs decided to stop working. We then literally laid on the ground groaning in pain for a solid 15 minutes. It wouldn't have been that bad if we weren't already so sore from yesterday and the day before that. But we started with calves already dead, and thighs exhausted. I just hope that I'll be able to recover by UVU.

1 mile shakeout after a rather long busride. Very sick during this due to the pizza buffet I consumed about 15 minutes before. Felt good on the legs though. I think I've actually recovered enough to perform well tomorrow.