GOING THE DISTANCE

1pm -  did 4 easy miles around the desert by my house.  Pretty easy.  Found some rolling hills which were fun running on.

3pm -  Ran 4 miles with Paul and Jake.  We went down to the river and did parkour running, jumping off dirt bike jumps.  Prime

3pm -  7 miles after school.  It was pretty fast and hard.  My tendonitis started acting up in my left ankle and my new socks gave me a blister on my left foot.  Havent ran this far in a really long time.  The weather was really great like its been all week.

9am -  Ran the Freshman 5k course by Jake's house with the freshman 5 and cameron.  It was really fun and good.  Iced last night and felt better today.  We did yoga after and ate a ton of french toast.

3pm -  Did 1st workout of the year after school today with the track team.  We did 2 1600m repeats.  First we warmed up 2 miles.  Then we did the repeats.  My goal was 5:48.  First one was 5:49 and my second was 5:42.  Everything felt great except a bit of tightness on the side of my left knee which has been there for about a week.  So I am gonna try to do yoga everyday.  After that we cooled down a mile and a half then lifted weights.  

3pm -  Trail run today with the team.  We went over by red hills parkway and ran on the city creek trail.  I had biked this trail before with my dad and it was fun to run on. The pace was pretty quick the whole time so it wasn't exactly relaxed but it was fun.  Knee was a little tight but not too bad.

3pm -  Ran our first tempo as a team of the off season.  It was an AT tempo and my pace was 5:57 for 12 minutes.  Good and pretty relaxed.  Coach is having us do a new loop for our tempos this year instead of down to the river so that was a nice variety. 

3pm -  Kosmin test today.  I got 1494 meters.  Pretty good and it was very hard, harder than the 800m kosmin test while this was the mile kosmin test.  Pretty sore in my knees but yoga later today made everything feel a lot better.

3pm -  Easy day for practice after Kosmin test yesterday.  My results for that say I should be able to run a 4:37 right now.  My Kosmin test last year was really accurate.  So thats good that would be a 5 second PR.  So today we ran 3 miles into greensprings.  It was pretty good, but coach pointed out that my left foot points to the left instead of parralell with my right foot.  Steve from the running center has told me that too but its really hard to run if i point my foot straight.  So that's just one more thing to improve my form.  we also did striders and my form felt swell.

9:30am -  10 minute LT tempo today in a 8 mile run. My goal was 5:17 pace.  I met up with about 12 guys from our team at the sullivan soccer park and ran towards the virgin river trail.  The tempo today was pretty hard.  Our ending pace ended up being 5:25 pace.  Pretty good I thought, a bit slow but I really wasn't mentally into it very much.  On the way back my knee was hurting bad so I took it slower than everyone else.  Just a mediocre run with goods and bads.

3pm -  6 miles total today from a workout on the track.  3 * 1600m repeats.  Today we were doing 85% of our Kosmin test time, mine was 4:37.  My goal time was 5:29 and it was pretty difficult so there will be some really hard mile repeat workouts to come.  Warm up 1.5 miles.  First mile was okay not to hard, 5:31.  Second was harder and I started to give up mentally but still ran good, 5:29.  Last one I prayed for mental toughness and ground it out good, 5:25.  It felt really nice to finish a workout good, hitting my times.  Cooldown of 1.5 miles and weight lifting after.  Knee got sore after but did some hip strenthening when I got home.  

6:30 am -  3 miles before school.  I showed up at 6 but I guess we were running at 6:30 so I drove around to stay warm.  the run was okay, a bit quick for my knee at first.  So I kept it at like 8:30 pace and it was a good run.  

3pm -  5 mile trail run.  it was really 4.9 but whatever.  It was hard going up the first 2 miles, it kinda sucked.  We ran mustang pass which is a 5 mile loop but we just went up and back.  Knee felt okay and probably it felt better after this morning cuz we did yoga in the morning.  

3pm -  18 minute AT tempo today. During a nine miler.  I didn't do core stuff cuz I left my other insole at home and had to go get it.  The run started out great, I found a dollar on the side walk.  We ran 3 miles warm up on our way to our tempo loop.  My goal was 5:37.  Me and paul started out together, for some reason matt and colton fell of the pace immediatly.  I led for a mile about then paul took the lead and when we started the second loop going up gradual hill it killed. me I totally got slowed down for a sec then kept paul about 20 meters in head of me the rest of the way.  I would say I probably got about 5:40-45.  So it was solid.  Last 3 miles were really slow my knee was hurting so I took it easy and it wasn't too bad.

6am -  Morning run.  Felt alright for about a mile then started to limp from tendonitis.  So chilled it down to about a 8:10, still a good pace.

3pm -  5 mile run by the mall.  We stopped at Old man hills and did 2 800's up it.  First was one was solid but I could do much better i knew.  So next one I dug and stayed good and finished 3rd.  

3pm -  nice run after school, but It was pretty tough.  We the team crossed into the property across riverside drive and ran on the 4 wheeler trails for 3 miles.  It was fun exploring new places but I was really tired and struggled to keep up.  We also dude striders and my knee kinda hurt

8:50 am -  Today was the St. George 5k.  It was pretty fun and a good way to do my tempo run.  Me, Paul, Preston, and Cameron raced it.  I've been waiting forever to get my shirt for the race and it finally came.  We met up at 8 and warmed up 2 miles.  Then we got in our flats and took off our jackets n stuff.  It felt like a cross race and I've really missed that I realized.  

The race started with some stupid countdown that didn't even say go and I got in front quick.  The competition was revealed.  Some guy maybe 30 and a redhead guy maybe 40.  Me Paul and Matt (who jumped in the race after the start) were together for the first mile also with Rodney a guy who runs at Dixie state I think.  I was feeling great so I picked it up here and pulled away.  The guy in first was out of reach by the 2 mile but I maybe could have caught the redhead guy if I would have focused.  But I swore I heard the Rodney guy right behind me so that's all I could focus on.  My dad ran by me for a second in the middle of mile 2.  I finished 3rd and got 16:53.  I'm pretty happy with that for beginning of winter training.  But I still need to get my pace down for my LT tempo.  My goal pace for that was supposed to be 5:17 so I'm getting there.  After the race was really fun hanging out and stuff.

8pm -  mile repeats today.  I couldn't breath very well and it felts like i had leg weights on.  I got pretty dizzy on the cool down.  I tried to bench press during lifting but I nearly blacked out so I just did leg extentions and curls.

6:30pm -  Showed up on time at 6:30 instead of 6 like last week.

3pm -  trail run tuesday.  it was rad.  Pretty quick pace but I felt so much better than yesterday.  Im pretty sure I was just extremely dehydrated, I was dizzy and lightheaded the rest of the day yesterday.  Today we ran on the prospector trail up by the dino cliffs trail, brackens loop, church rocks and stuff.  Im really lovin my lunarglides they have been my favorite shoes and my second favorite was my lunarglide 3's so the lunarglide is a prime shoe.  Everyone should get a pair.  of shoes.

6am -  Met up with Andrew and Jake in the morning cuz we had a field trip and would miss afternoon practice.  So we ran 4 miles before we attempted our AT tempos.  24 minutes was my time at 5:37 pace.  I didn't even get close.  I don't what it was; the cold, nobody to run with, tired legs, but it was just really hard to get going fast.  I felt like I was going pretty fast, but I really wasn't.  This is just one to shrug off and move on.  My legs had a very good workout so they were beat.  New PR for distance run in one run.

6:30am -  Very nice three miler.  It felt pretty good and really made me relaxe.

3pm -  Old man hills with the good ol distance track team.  2 miles before to the hill.  1 800m, 2:35.  Then 2 400m, 1:08 and 1:07.  Back to the school 2 miles i think.  Lifted weights after and it was real swell and very grand.

3pm -  Easy three miler and striders today.  We ran to 2450 park and did a mile on the grass and our striders.  Then headed back, it was so aflack.  I felt so nice I didn't have to ice.  Tonight I will sleep and memories I will keep.  As I say goodbye to the moonlit sky.

10:30am -  Got a nice sleep and went running.  I ran in my new running shorts I got 50% off a the running center.  I felt so free like a mighty bald eagle.  Went up by the green springs park and started my tempo.  15 minutes, goal of 5:17 pace.  Didn't get it quite, I got 5:33 pace.  It was pretty hard and my arms were really really hard to hold up.  I don't know why that sometimes happens its weird.  I saw Matt right at the first at the park, he was in the city truck.  Finished up my run around my house for a total of 6 miles.  

6am -  3 miles.

3pm -  Good workout today.  Four mile repeats, 85%.  I was shooting toward 5:28.  The first felt very easy, I got 5:30.  Second was a bit harder, 5:28.  Third one I just tried to imagine how I felt on my LT tempo and if I could handle that then I could handle this.  I took the lead the last lap (in my group) and got 5:22.  Last one I realy beared down and finished good, 5:17.  Pretty hard workout and my legs were really burning on the last one.  Through the whole thing I was singing the "Thank You Lady Liberty" song in my head and it really helped.  Warmed up a mile and a half and cooled down a mile and a half.  Lifted weights also.  7 miles total.

6am -  3 miles

3pm - 5 miles.  Trail run tuesday.  We ran on the temple quarry trail.  it was fun.

6am -  3 miles

3pm -  Good tempo this after noon.  I did really good today hitting a pace of 5:32 for 18:00 minutes and my goal was 5:37.  Now I will go for 24 minutes.  total of 10 miles this afternoon.

6pm - 3 miles

3pm -  6 miles with 3 * 800m hills.  Tough stuff.  I had 2 good pushes and then my last one I really tried to go all out.  good day but my knees are getting really sore

3pm -  3 miles and striders.