GOING THE DISTANCE

pm- Me and Alex went out at 5:30 and went for a run.  I went for 30 minutes doing 3 minutes run, 3 minutes walk.  The weather was great.  My teeth holes felt a little funny like throbbing blood or something.

pm- Me and nicole and colton did my little walk/run program.  we did i think 6 laps around the 800 loop so of course it was 3 miles.  our pattern was 4 minutes run, 2 minutes walk x5 so 30 minutes.  It was so great to be back running with the team.  After did weights and im way sore.

3pm- Today for practice I ran 3.5 miles around the 800 loop with Colton.  It was nice, we just talked about our lives and got to know each other a little better.  So it was a good run and I felt good, except I was real sore from them squats  n stuff.  Before we did our standing virticle, I got 24.  Only Cameron and Paul were higher.  Abel and Mike both got 24 also.  (24 inches, not feet)

3pm- I ran with the team for the harts warmup.  Then me and colton finished up on the track.  After did weights.

4pm- Today the team was doing mustang pass so my mom said not to go cuz its rocky and hilly.  So i went out at 4.  I went up my street up to fairway.  The cut through sivler stone to green springs drive.  I went all the way up to the top then loop around at the park.  Saw dallin, alli, and i think chandler at the top.  The I worked my way down till i got to 35 minutes.  Thats what i did today, just 35 minutes straight.  And i happened to do exactly 4 miles.  not a .01 more or less.

3pm- Today i ran arctic circle.  At first i ran with the team, but that was pushing it a bit.  So i slowed from 7:45 pace to around 8:30.  That felt better.  Colton ran arctic also but he is a b it farther along then me so he was far ahead.  My brother wants everyone to know that he is stepping it up.  He ran 4.5 miles today. (WOW!)

5pm- I rode on my dad bike trainer thing where you just stay in place.  It was hard and fun and good. And i didnt go to running practice.

3pm- Today I did Harts warmup with the team.  Then I did about 2 miles on the track while everybody else did the run thing.  Today was pretty cold.  This took me about 5 minutes to right cause my fingers are numb.    

3pm-  Today I just kinda ran around while the team did their repeats on the track.  I did the harts warmup with them.  After I did 4 800 loops.  So then i was at 3.5.  I finished with 2 laps on the track.  Then did the Pizza hut cooldown while the rest of the people did harts.  I dont know how the extra .1 go in there it should have just been 5.  Did some weights after.  While i ran, my body temperature was cold.  Thats a prepositional phrase folks.

3pm- trail tuesday.  I have ent ran on a trail for a while so it was nice.  That is my favorite trail but i usually like to stop at the dinosaur tracks a little longer to enjoy their lovely buety.  At first I was struggling a bit but later after we passed the water tank i stayed with the boys for the first time since the triumphal return.  I went with them for about the last mile i pushed it a bit; fast but not to much to hurt myself.  It just plain old felt good to run like that again.  Good day.

3pm- Everybody thought I ditched practice today, but let me assure you.  I was taking the means to make my body be healthly and not bony cracked.  So I just got home from a bike ride.  It was good, I went 10 miles.  About 45 minutes or so is how long it took.  There was some good hills like up northbridge and westgate and stuff.  Going up westgate hill, it was so steep.  I was full of pain, but I just held it in and embraced the pain, letting it course through my legs and drive me to my limits.  It was exscrushiatingly painful, but haveing the rock hard mental strenghth that I do, I used it to my advantage.  I went and had a hard workout wich made me have good aerobic and anaerobic activity.

3pm-  Went to practice today.  My mom said I had to just increase my miles by 10 percent this week, so I need 8 more miles for this week.  So I did 4 today and I will do 4 tommorow with the big boys.  Hopefully I can keep up.  Anyways, I went over to old man hill where the team did their workout, then looped back up by Jasons, then went back to the high school.  After did lifting with everybody.  Man, when i'm a senior, i'm gonna be big! (at least for a skinny runner)

3pm-  Went for a 4 miler with the team.  It was a good pace (7:30) that I felt pretty good running at.  We went to starbucks and back.  I had to stop at arctic circle on the way back to do my special business.  My calf has a ton of pain now.  If i try to roll it then it hurts so i have no idea whats wrong.  If anyone knows please tell whats wrong and what to do because it hurts to walk and run on it.

3pm- Today I went for a run.  I did a loop past the churches, around the clubhouse, up silverstone hill, past weston (the new sunshine) house, then home.  I averaged 7:30 pace witch i felt pretty comftorble with.  So I am getting in better shape.  One more week of base building, then i'll probly start doing some workouts. 

3pm-  I did my usually run when every body else does repeats.  Harts warm and cool with the team, then 3 miles around the 800 loops.  After we did weights.  Coach Hosner came in and was impressed when me and paul were squatting 155, so I guess all the Pine View runners are known for being weak (shame, shame, shame,).

3pm-  Today the team was doing 10 miles so I just came home and ran.  I needed to slow down a bit and just have a nice relaxing run.  And it was nice.  I made up a new 4 mile loop around silverstone and northbridge, and its now one of my favorite 4 milers.  My knee has been a bit sore, so I was worried it might hurt on the run but it got warmed up and felt good.  And my shinsplints are going away so thats swell.  Averaged 8:20 pace.

3pm-  Today was a nice cloudy day.  It was a nice temperature like 50 maybe.  It sprinkled a bit on the run.  I ran with the boys until they started their first fartlek about 1.5 miles into it.  After we lifted but I didnt do any squats or deadlifts porque my knee has been hurting from tendonitis for like a week.

5:30pm- went out in the rain for a run. did a new 3 mile loop

3pm- today I got to do my first workout.  I did 2 1000's.  After harts warm up of course. 3:31 and 3:35 were my times.  I think that was good.  I havent done any workouts since october and I felt good on those repeats, they werent very hard.  Just fast which is a pretty good feeling.  After cooled down and lifted weights a little bit. 

3pm-  Trail run.  5 miles on the temple quorry trail by the airport.  The first and last miles were easy but the middle 3 were pretty tough.  There was tons of rocks and hills but everyone was still going pretty fast.  I dont know what the rush was.  I rolled my ankle twice trying to stay up but this trail was a good fun trail.  The weather was good before but got bad and freezing after we were done.

3pm-  today was a nice sunny warm day.  the team had a tempo so i did my own little tempo.  I did 1 mile in the middle of my run at 6 minutes.  i still getting back into it cuz it was pretty hard.  I did it going east then north on river side drive.  it wasnt really that hard until i got to the hill.  the rest from there was tough.  i never remember my sunglasses on sunny days, only cloudy.  its a shame.

3pm- Old man hills. This was my first time doing them. I felt strong and fast on the hills. but earlier that day, my mom had taped me with athletic tape instead of kt tape for my shins. the left on was fine, but the right was super tight. so at school, some tendon or something was popping on my Achilles everytime i stepped. so i cut part of it with a knife from lunch. so then it was good. but when we ran, a mile in, my circulation was totally cut off, and my leg was losing feeling. so I had to stop a take the tape off. it hurt a lot. my legs weren't shaved so like 200 came out and I was bleeding from my pores. rough day.

3pm-  Easy three and striders today.  The run was great, we did the sandberg pond route.  but my left plantar started hurting way bad in the striders so i stopped.

3pm-  Today was my second time doing repeats on the track.  This time i did 3 1000's instead of 2.  It was cool to see that it was a bit easier so i am already improving in just one weed, i just need to stay healthy.  My goal was 3:30 and my times were 3:30, 3:32, and 3:28.  After did weights.

3pm-  Today we ran 5 miles on the icehouse trail.  I think it was called that.  Going up the hill was hard.

3pm-  Today was the big tempo run today.  I just had a 1 mile tempo in the middle of 5 miles.  For everybody else it was pretty rough AT pace for 30 mins.  I ran with them till they took off on their tempo.  At 2 miles I started.  I was shooting for 6:00 minutes but i started to fast and got 5:40.  On the way back from the river my leg started going all numb.  I thought it was my tendonitis strap thing so i adjusted it a billion times.  But then I realized it was my awesome zebra wrap that was too tight.  So I took it off.

5:30pm-  My bones were achin and the the earth was shakin, so I ran in the pool.  I did inter vals of 1 min go, 1 rest, 2 go, 2 rest, 3 go, 3 rest, 4 go, 4 rest, 2 super hard, 2 rest, 2 super hard, 2 rest, 1 super duper hard, 1 rest.  And I warmed up and cooled down slowly for 5 minutes.  My legs are pretty sore so it was a good workout.

3pm-  Today was real windy which made it a bit cold.  We went an easy three around sportmans and around harts and by the one church.  We made a loop around there and along the way we were giving flyers for a race to business.  Me and Paul stopped in the bank and we also got popcorn from the free popcorn friday.  After we did striders and my plantars felt alright this time.

3pm-  Today was the time trial.  The weather was great nice and sunny and not very cold.  This race was fun.  It was interesting, I havent run a 800 in like 4 years.  I had no time to base a goal off since i missed both the mile time trials and the cosmin test.  But I had guessed I could probly break 2:20.  So i guess i got my goal.  It was fun to get some track racing action and im ready for more.  Warmed up 1.5 to harts and back, and cooled down 1 mile of pizza hut.  After we did striders which were ok but on the last one my plantar hurt a bit.  My mom found a new taping that is on my foot and helps my shins and it worked great.

3pm-  Today the tempo was changed from wednesday so I wasnt mentally prepared for any thing like that.  My body was feeling battered so I just went 6 miles down to the river and back to the high school.

3pm- Had a really good run today into washington fields.  My mom told me to change my steps per minute, to make it faster.  It helped a ton.  I had none pain in my knee and none in my tibias.  Hopefully this is a big step towards staying injury free.  The whole team ended up with our shirts off so we must be doin things right.  I stretched with a few guys really good after for bout 30 minutes.

3pm-  Todays workout was 8*200m at our 800 race pace.  My pace was 34.5 and I hit it pretty good.  A couple I got in the 33's and a couple in the 35's but overall I was on pace.  My body felt good in my bones and muscles.  They werent too hard besides the last one was a bit of a push.  Weights were real good cuz I was abel to do squats and deadlift.  All I did was put on my knee band and it didnt hurt so that was good to find out. 

3pm-  Tough trail run today.  We did prospector trail.  Nice and fun but some tough hills and quick pace.  My body felt pretty good like my shins and knees.

8:30am- i met up with jake at his house and we ran 4 miles around washington fields.  we met up with paul at jakes house at 9 and we did our hills on the hills next to jakes house.  Me and paul did 2*400m and 4*200m.  I stayed with paul good on the 400s and like 1 second or less behind on the 200s.  it was fun. 

3pm-  track practice today was 4*1000m (the rest of the 800 persons did 2*300m).  These were good, i was successful at hitting my times.  I was supposed ta be 3:34 and my times were 3:35, 3:34, 3:33, 3:31.  Ryan was supposed to get 3:33 so we stayed basically together.  These were fun cuz they arent all out, you just try to hit a time.  It's like a hard challenge which is fun, but not killer just hard.  And my knee hurt really bad so I only cooled down .5 mile.

3pm-  Easy 4 miles on dogpound loop.  My shins hurt.  This evening I went and got some asics gt1000 so i hope they help.

3pm-  We had 12 200m repeats.  All my times were good close to 34.5 seconds which was my goal.  They were 33.1, 35.9, 35.1, 33.8, 34.6, 34.7, 34.1, 34.5, 34.7, 34.5, 33.7, 34.1 so thats pretty good i guess.  it was fun this is my favorite workout.

3pm-  Today was 3 easy miles and then striders.  Between the 3 and striders, we the team did our second vertical test.  I got 23.  Last time i got 24, but everybody got less.  I dont think any one got higher.

3pm-  3 easy miles to the green springs clubhouse and back.  After we did decathlon stuff.

6pm-  4 miles in the morning in the morning with fartleks. It was hard.

3pm-  3 miles easy, hotnails.  After we did decathlon stuff. 

6am-  This morning we did the kosmin thing.  and i got 755 meters for 2 minutes.  right ahead of jason.  He is a good person for me to have a goal to stay with.  

3pm-  Today was the decathlon.  In the high jump i got 4 feet.  Its too hard i sucked.  I got 19 feet and 4 inches on the shot put, and 13.52 on 100 meters and 27.43 on the 200 meters.  It was legit.  After i got 1.5 in, not 3 porque my knee had taken a real beating and it hurt. 

6am-  3 miles kinda quick, i fell behind.

3pm-  more decathlon.  today was the long jump, 300m hurdles, and discus.  I really stink at the jumping events.  like the high jump, i did bad and got 12'1".  not that i cant jump, i just am bad at the timing and form and stuff.  I did good on the hurdles, 49.03.  and pretty good on the discus too, 70 feet.  I would like to throw the discus. after did 2 miles.

6am-  3 miles, i felt good today and it was easy. coach ran with us before leaving to phoenix.

3pm-  Today we had a workout of 4*400m repeats.  My goal time was 1:09.  My times were 1:10, 1:11, 1:10, 1:07 for a total of 2 seconds slow so alright.

3pm-  Today was bad.  I had nothing in me today.  I pushed and did ok on the 300's but the 1000's were no.  The first two i was on pace good I got 3:30, and 3:29, but I was just feeling funny in my body all drained and exausted.  I got 3:38 and 3:42.  I pulled it together good on the 300's and got 45 and 46.  But after I got a really bad headache and started getting dizzy.  I tried to run cooldown but i had to sit down and take some breaks.  I maybe made it like half a mile.  After I thought why I felt like this, i felt like right after a race, that feeling like your dying.  So i thought maybe it was dehydration so I thought of all the time i drinked water today.  After much thought, all i drank today was once after lunch i drank 5 gulps from the drinking fountain.  So im pretty sure dehydration was my problem.

1:30pm-  During weight training i ran 1 mile.

3pm-  Me, paul, and ryan ran 5 miles easily.  We ran with mike and casey and byron until 2.5 miles down to the virgin river, then we turned around and went back to the high school. It was good. 

6pm-  Today i missed practice because i had a biology field trip and didnt get home till 4:30.  So i went out in the evening.  I went out in the desert behind my house.  I like running on the trails a ton more than the road.  So it was good.  I did a couple fart leks for like 45 seconds or a minutes ya know.  I found a expensive cell phone in the middle of the desert so i took it home and i will try to find its owner.

3pm-  I went and ran 4 miles with the team.  We went to green springs.  Then I went home and packed for costa rica.

6am-  I ran 5 miles with Jake, Andrew, Mr. Gunn, and Boston from desert hills (trust me cool kid.)  We went down a dirt road from La Fortuna and just went down 2.5 then came back.  It was cool we were in jungle and little shacks and stuff.  We talked with Mr. Gunn about 100 mile races and stuff.

5:30 am-  Well this morning Andrew didn't come cause he wore 5 fingers for the first time yesterday or Boston i guess he didn't get the message.  We wanted to run on a trail in the rain forest so Mr. Gunn hooked up with a guy to take us to a place in the morning.  So me jake and mr. gunn went into town at 5:15 and caught a ride.  We started just as it bareley started getting light.  We ran straight up the side of a huge volcano.  It was way foggy and the visibility was about 30 feet.  the first miles was like really steep in grass farmland.  Then we go onto a little skinny trail going through the jungle and we couldnt even run anymore it was so steep.  Even when we started hiking, Jake said this run/hike was harder than any AT workout he had ever done.  Thats how steep this was.  My legs were shaking when we turned around.  Going down was way sketchy but none of us fell so that was bueno.  I had never sweated like that in my life, the humidity there was like 95% so i was soaked of sweat.

7am-  Me jake and mr. gunn ran two miles on the beach barefoot.  Then our feet and ankles got sore (me and jake not mr. Gunn).  bueno

7pm-  had to get some miles in so i went and ran 4 miles with my little sister riding her bike behind me.  

4:30pm-  After waiting for 7 hours to run, I finally ran the 800 meter.  me and paul warmed up a mile and a half.  then we ran the race which i did pretty good considering i had a pretty chill week.  I can't remember much since its such a short race, but i paced my self good and ran my best.  later at 5:30 me and paul and cameron and casey ran the 4*400m.  that was fun even though we didn't do too great. I ran my leg, the third, in 59 seconds.  Today was a very long day but fun. 

3pm-  We did 1000 meters repeats.  My times were 1:29, 1:27, 1:25, 1:25.  Bueno.

3pm-  What we ran today was 4 miles easy and striders after.  We went to washington fields for 2 miles then turned around.  Striders are fun sometimes.  Bueno.

3pm-  Todays workout was 4*600m.  I don't know what i was supposed to get.  everybody said all these numbers and my brain couldnt process it so i just tried pretty hard.  I got about 1 minute and 50 seconds on each one. Bueno

3pm-  I've been waiting for this day for a long time.  We jumped in sandbergs on our 4 mile run.  It was cold but it felt way good.  After the run we ran 4*200m at the school then went home.

7pm-  Today was the Pine View Invite and it was cool.  It was a huge meat. There was so much people.  I ran the 4*800 meter with Andrew, Hunter, and David.  We did pretty good for our skill levels.  We had to wait around all day waiting for our race witch was 2nd to last.  At around 3 I went and ran the DI loop with paul.  At like three, me and paul walked around the stadium.  Watching all the races was way cool, especially the seeded boys 1600.  45 minutes before our race, me, hunter, andrew, and dave went and did harts and back to warm up.  While the girls heats went on their relays we did some strides on the field and then around 7 we raced.  I was the final leg.  Andrew had positioned me about 2 meters behind parowan, so coach told me that he was a rabit and I had to catch him.  So I got the baton and started rollin.  I passed the panguitch kid with a fast first 200.  I felt good and just focused keeping that pace.  That first wall of doubt came at about the 200 mark.  I got rid of that thought immediatly and cleared my mind the rest of the race.  i just focused on staying on my toes and moving each leg foward one at a time.  It passed by so quick.  After I had passed the parowan kid, nobody was close to me to I just ran fast as I could and broke my own record by 4 seconds.  Now I just need a couple of seconds to qualify for BYU.  Bueno.  Then I ran .75 miles with andrew after. 

3pm-  We did 800m repeats.  4 of them.  Same speed as 1000's but 4 seconds faster on the second lap.  I did good.

4pm- Went to run in the pool to give my bones a rest.  I warmed up 5 minutes then did a workout.  Which was 30 seconds intervals where i would go all out.  I did 12 of them and checked my heart rate every 3.  So it was basically like 200 repeats but in the pool.  Then i cooled down 5 minutes.

7pm-  Another race which was fun.  I ran the 800 meter run.  I am turning into an 800 specialist, I havent even ran a timed mile in a year.  But that would be ok, I am liking the 800 more everytime I run it.  This race I came into a bit nervous.  It was a good chance for me to qualify for BYU.  So me and andrew and hunter and cameron warmed up about 45 minutes before.  We just did a big loop around the town.  Probably about 2 miles.  Then we got ready and mike was like "hey guys ready to warm up?"  So he went and warmed up alone.  We are sorry mike.  Any ways I took my gel and ran another half mile around the school about 10 mins before.  Did some warm ups and strides and stuff.  So the first heat went and the guys in that heat all did good.  Then me and mike were up.  I was kinda in the middle.  The gun fired and i got a good start. I was in about top 10.  I kept that posistion and got a good pace and kept it for 575 meters.  I was about to start my kick and pass a kid when another kid came up to my side.  So I kinda freaked out, I was scared my time was gonna be screwed.  So I had to slow down a bit, then zoom around them both.  Then I tore into the finish with my soul.  I was thinking "o man, I can get this 2:10!"  I think that was the best finish I have done. And unofficialy I got 2:10.  Coach had that and so did my dad and so did my brother so I probably did.

11:30am-  Another grand day at the rec.  First I was in the pool for about 40 mins.  I swam 10 laps then pool ran the rest of that time.  Then I went and showered then went and pumped some iron dog.  I was too scared to do anymore than 105 pounds without a spotter so I just did that like 30 times. not in a row just in sets.  then I went and bot some airheads to recover and went home.

8am-  1000m repeats.  I only did 3 cause my knee was bugging me a lot. All the freshmen ditched except me megan and chandler.

3pm-  We had 200s after school today.  I did warmup with everybody then started the workout.  I only got to six because my knee was buggin me again.  I really got to find my knee band. 

5pm-  Today I ran the 1600m race at Snow Canyon.  Me, Matt, Paul, Casey, Krenshaw, and David ran it.  Me, Matt, Paul, and Casey were in the same heat.  We all started warming up when the girls 100m got started.  We went down around the middle school, then back up past the high school about half a mile then back to the high school.  That was 2 miles.  So we got back to the track and did warmups and stretches and stride outs and stuff.  I watched the girls races and the first boys race, then got onto the track.  I had an ok start and went to the back so I could get out of the third land and into the first.  I had a 1:15 first lap, right on pace for 5 minutes.  Second was 2:30, so I tried to pick up the pace so I could stay on pace to break 5.  I didn't let up mentally or anything, my legs just slowed down and I didn't notice.  So that lap wasn't too good.  When the guy yelled out 3:50, I was like, "oh crap im not gonna make it."  So i went faster, I thought I could make up that time on my last lap but not quite.  I ended with a 1:12 last lap giving me a 5:02.  It was good to finally run the mile, but i like the 800 more.  I just need to work on pushing really hard that 3rd lap, thats what killed me. 

3pm-  Today us freshman and sophmores and stuff, all the young guns, went off to do the sandberg loop.  We did the normal 5 mile loop until we got to the dog park, we just headed straight up that hill to the cemetary.  By then we had lost Reed and Chandler and Jake Brown.  We wound around washington so we could get an extra mile to get 6 miles.  We stopped at the pond and jumped in which was legit.  You cool actually see your feet.  The water was way clear.  Then we went back to the high school and lifted weights with everybody else.

1000 repeats

hard workout

4 miles and striders

4 miles and 4 200s

out to american grinders and back from desert hills high school.

11:30am-  Today was a race.  The desert hells invite.  I ran the 800 meter run.  Heres how it went.  Me and matt and andrew and jason went and warmed up 1 mile.  We just head north towards the elementary school.  So we got back and I was feeling more nervous than usual.  I ate another granola bar and had some more water.  I went out to the field to put on my spikes, then ran around the field a little bit and did some warmups and stretching.  Then Andrew raced in the first heat and did good and they called heat 2.  I was on the inside.  They fired the gun and we were off.  Me and this kid were fighting for a spot going around the first turn and right there I usually would back off and give it too him.  But I was sick of being able to be pushed around, so I gave him little elbow and got ahead.  I was around tenth or so as we went around the second turn.  I thought I had been going a good pace but i questioned that since I was so far back.  But no, everyone was just going really fast.  I came around at 1:03, 1:04.  So I focused on the 3rd 200 really hard cause thats the most important part to be tough.  I got to the last 200 and started to kick and passing people.  But my brain just wasnt there, it wasnt my best finish.  Maybe it was the heat or something, I have only raced with the sun down pretty much so far (in the 800).  Oh well, there next time now I must focus at dixie.  I want to PR by a second in all the rest of the races this year.  Which would get me down to around a 2:05. 

7pm-  Went out for a run after dinner.  I missed practice cause I took my driving permit test. I went for an easy 3 miles, then tried to do a 1000 meter in 3:20. I was going all out and I just didnt have any more to continue.  It was windy and my knee hurt and I had no one to help me keep going and it was getting dark so I went home. 

3pm-  Today was pretty cold.  We did a work out of 100m, 110m, 120, 130... up to 200.  I started at 19 and had to go one second faster each one.  I felt really sick after so I couldnt runn the cooldown.

3pm-  Today was the pather relays meet.  this was one of the funnest so far, just cause it was less pressure and stuff. For the race distance and time I just added everything up from what I ran, which was the 1200m in the distance medly, 800m in the 4*800, and 400m in the 4*400.  My 1200 was 3:41.  I had set a random goal of 3:40 so that was close.  I ran that whole race with my shoes untied.  One came untied the first and the other the second.  The 800 in 2:20. and the 400 in 1 minute.  Good times.  And my team won the 4*800 relay but the losing team wont pay up.

3pm-  For practice we did the normal thing, 4 easy miles and 4*200's after.  My calves felt very sore. I started to feel super crappy in the middle of 4th period, but when I started to run I felt better.  i kinda felt bad after we got done too.

4pm-  Today was the dixie invitional track meet and it was a good day.  I ran the 1600m run.  So me and the freshman got out of school and caught the bus and went over to dixie high school.  After waiting for about 30 minutes to warmup, me, matt, abel, mike, casey, and byron went and warmed up.  Krenshaw and Dave came along to get a run in.  So me, abel, and matt went 2 miles.  We got back with 2 girls races left.  I got my spikes on and prepared to race.  I was in the second heat.  They call us to the start and the race started.  Coach had told me I had a 4:50 in me.  At first I was suprised and thought that was a little fast for me.  But then I got it into my head that I can do this!  So we all started when they shot the gun like usual.  I got a good start and got right with the leaders.  I got good speed and said I was in a good position, to just keep moving up.  I didn't know my splits as I ran, I just listened to what coach told me to do and I got a good time.  Coach later told me my splits and my first lap was a 1:12.  Not bad.  The second lap we definetly slowed down.  I could tell and coach said to pass people, always be passing people.  This lap was 1:17.  Some lady said we were right on pace to get 5 minutes, so that got me worried.  I just tried to stay with the leaders on the third lap.  At 500m left, coach said to get to the lead, so I went up there plain and simple.  Third lap: 1:16.  The last 400 I just started keeping speeding up.  At 300m I really gave the speed a good kick.  The hurricane kid tried to pass me so I countered that and passed him back.  At 200m I just started kicking and sprinting and got the win.  Now that I think about it, I ran a pretty smart good race.  Now I need to keep the goodness going and get a great 800m time tomorrow.

11am-  I ran the 800 meter ran.

3pm-  1000m repeats was what I did today with the track team.  4 of them, and then 2 all out 300's after.  1000 meter times were 3:20, 3:28, 3:27, 3:40.  My 300 meter times were 45 and 49.  i did okay on this workout.  My last 1000 I always die.  i really need to bring something to eat before practice so I can finish these workouts without my legs falling apart.

3pm-  Today was a tough workout.  It was 8*200m at 3 seconds faster than race pace.  So my goal was 29.5.  It was a very hard workout, buy I did good finishing it good.  My times were 28, 31, 30, 30, 31, 29, 31, 31.  A little slow but I know that I gave it all I got and my legs hurt so bad after.  I warmed up 1.5 miles and cooled down 15 minutes on the bike.  My knee hurt moderately today.

3pm-  For practice it was just a recovery run to get ready for SUU.  I went with the group going 4 miles to starbucks and back.  It was pretty quick though.  I usually like to go slower on my easy runs but whatever, I survived.  We the team all lifted weights when we got back.  I should not have squatted because it made my knee hurt really bad.

3pm-  4 easy miles.  Sandburgs pond.  Evan and cade were there and they jumped in with us.  I think there is something in the water cuz i have a bunch of bites now.

7pm-  This race was just ok.  We got to Cedar at 2 and I had to wait around for 5 hours to race.  5 hours later me and everyone else running the 800 went to warm up.  We warmed up 1.5 miles and went to check in and stuff.  When the race came I had an ok started.  i felt like I was running a good first lap.  Turns out it was just ok at 1:05.  So I heard that and was off so I sped up.  At  300m left I accelerated, passing like 5 people.  At the final 200 I sprinted and passed like 5 more people.  I was thinking I had to have ran a 1:03.  I had gone all out that last 400 to end up 2nd.  He he, who am I kidding. I ran a 1:06 and got a 2:11 total.  I don't know what happened.  I pushed it a ton.  After I didn't cool down, that was really stupid.

9:30am-  Today I did really bad.  I wasn't ready mentally or physically at all.  I realized how much I count on coach to help push me through the race and guide me into position for good times.  I really want to do good at BYU and prove that I actually deserve to run there.  I hope my knee and shin pain can go away.

3pm-  Today was a pretty good workout.  I did three 1000 meter repeats.  I did them at my average of my best set so I had 3:21.  My first one I was very alot fast ahead of my time, I jogged the last 25m and still got 3:19.  The next one I lost focus a bit and got 3:26.  my arms were getting really tired and I could barely hold them up like in my race on saturday.  So  I was determined to hit my time on the last one.  I started off a little slow on the first couple 200's, but fought bad and sprinted in to get a 3:21.  I'm ready for so great 400's tommorow and some killer races this weekend.

3pm-  Me and matt and casey and byron and able went up to the jv canyon view meet and did our workout.  We did 4 400's all out.  In between each one we had full recovery, 10 minutes.  I got :40, 1:06, :56, :56.  It was super windy and that was terrible.  Before we warmed up 1.5 and after we warmed up 1.5.

3pm-  For practice we did the final kosmin test.  I got to practice late because I was on a field trip to milford.  But I still did good.  I got 762 meters. 

8pm-  Today I left with the team and went up to Provo for the BYU Invitational.  We got there at about 2pm.  Katie and Janzen were doing the heptathlon and Rachel, Jessica, and Mike were doing the steeplechase but Mike dropped out.  So after we went and had dinner and went to the hotel in springville to get ready to go for an easy run, 3 miles and then striders.  Me and matt got ready then came down to the lobby about 10 minutes later.  We waited for a while and then archie came down and waited with us.  We waited for like 20 minutes when matt went up to find somebody and we learned that they had already left.  So we just started down a country road and after half a mile saw the other guys coming in the other direction.  they said they had waited forever but thats bull because they were 15 minutes into their run.  After then run me and matt did striders and I got to hear matt inspirational story about region xc last year and it was a pretty exciting story.

11am-  Me and coach and matt and abel and casey and mike and byron went for a run after we watched the 3200m run.  It was pretty legit.  I was able to sleep in nice and good till 8:30.  For our run we headed around lavell edwards stadium on a trail we found.  Then we went east toward the temple and we went around that then around then rest of the byu campus.  In the middle of the run we did 4 30 seconds speed ups to be like 200's.  the run was pretty nice but by the end my achilles was really hurting.  But I was able to tough it out and play some volleyball.  And my team went undefeated.  

10am-  Today I raced at BYU.  I woke up at 6:30 and ate as much as I could.  We got to the track at 8 and I waited around for an hour.  At the third heat of the girls 1600 me, Byron, Casey and Matt went and warmed up for the 1600m, and Trevor ran with us.  We ran down to the indoor track and ran some on that.  We went pretty fast.  I was really nervous that my achillies would hurt today but it didn't and I was so happy.  I came back and went to the bullpen.  This meet was run much faster and smoother than SUU.  The people gave us our numbers and stuff and took us to the starting line.  My goal for the race was under 4:50.  The race started and I was in the middle alley.  I got out good and me and another kid were right in front the first lap.  We came around the first lap in 1:08.  That was good so I tried to keep that pace.  A lot of people passed me and I didn't really care, I just tried to not fall behind and just stay on them.  I should have defended my position and held the lead and I probly could have ran a faster time.  I stayed right in that pack for two more laps.  I found out later that they were both 1:16.  I really want to get those laps down under 1:15.  Going into the last lap I looked up and saw that the time was at 3:40 so I knew that I was well under 5 minute pace so I started to pick it up a bit.  I should have started my kick early but I sprinted in at the 200 left mark and passed a lot of people on the curve.  I will say that I have never went around the final turn in the first lane.  I don't know if thats good or bad.  So at 50m left I saw it was 4:40 and I knew that I could beat coaches freshman BYU time so I finished up the race with a 4:48.  I was happy with that PR.  After I ran around the field next to the track a few times and I figured it was a quarter mile.

 11:30am-  This time I was running the 800m.  I went again down to the indoor track and ran a couple laps, this time with Abel, Matt, Byron, and Mike.  Trevor had left.  We only ran two laps this time.  I did the same thing, went to the bullpen and got my hip number and all that.  Most of the initial nerves were gone after running the 1600.  The people at the start got us on the track quick after the other race ended.  I was in the middle alley again, but didn't get as good of position this time.  Just like every other 800 race, it was a blur.  My 400 was 1:03 and so I really tried not to slow down on that curve right there.  I came in at a 2:08, another PR.  I went and cooled down on the field again a mile.  I really hope to continue this and run more PR's at region.  My achillies was really hurting by the end of the day again so hopefully that won't bug me. 

3pm-  I ran the warmup for the workout but my achillies was hurting again so I had to sit it out.  I went to the pool with Paul and we did a hard workout in the pool.  We did 5*1:30 hard.  2 sets of it.

3pm-  I ran about a half mile with the team and my achilles hurt again so I turned back.  I want to race tommorow so I hope this will go away.

5pm-  Today I raced the 800m JV.  i was hoping for around a 2:06.  As i went on my warmup, my legs did feel very energetic.  I didn't really fuel up that good.  So the race started and i got out good taking the lead, but i had no energy and just couldn't push.  i came around the first lap around like 1:06 or so.  I got really trapped in on the curve.  I tried to make a strong move at 300m left but i just don't know, by body wouldn't race.  This was not a great race but i will come back tomorrow with a good 1600.

5pm-  Today I raced the 1600 meter first, and later the 3200.  Me and all the JV's went to warm up before the race.  We did a big loop around Canyon View and the surrounding area.  It was 2 miles.  i really wasn't very nervous for this race and i knew i could win the JV race.  The race started and i got and good position.  i felt much better than yesterday, I think because I had fueled myself much better today.  The first lap was 1:10 i think, a little slower than I wanted.  The second I was at 2:26 maybe?  i dont really remember.  I sure didn't feel as good as at BYU.  i want to feel that good in a race again.  i don't know why that race was so good.  any ways I was in third going onto the back stretch on the third lap.  I was so close to just quitting.  But instead I made a little surge and kept my pace.  I came around 3 laps in 3:44, barely on pace to break 5.  So obviously my last lap was pretty good if i got 4:52. 1:08 like always.  The cedar kid was still in first, with dhells in second, then me.  I tried to push toward the d hells kid.  but he kept going away and i passed the cedar kid right in the end and got second.  Not a bad race, it was my second fastest.

8:30pm-  The 3200.  It was my only one of the season.  my time was 11:10.  ok i guess for a first race.  i didn't really know what i was doing.  Right away Jason started to pull ahead.  I lead the chase pack for the first 5 laps.  then some cedar kids and krenny passed me.  the first half, I thought i might be going too fast.  The on 7 laps I realized I could have gone faster.  but i turned out ok and today was a good to to finish track with.  This is the end of my freshmen career.  THE END

8am-  me and my dad ran along the beach.

4pm-  I had drivers ed in the morning so i went running after i got home.  it was super hot and i suffered.  i am out of shape.  it was a hard run and i had to run with a water bottle to dump on myself.

7pm-  I went three miles.  I just head all the way up quail ridge and all the way up fairway drive until I got 1.5 miles.  Then I headed back.  I could breath better this time and it wasn't as hot so it was a lot funner.

8pm-  Got home from mutual and went out for a jog.  I felt so great this run.  I could breath pretty easily and my legs felt great.  My knee are a little sketchy feeling but theres not much more and can do that what i am already.  I probably got going a little fast at the end (7:30) but i just felt that good.  Its pretty lonely and boring without my teamates.

8:30pm-  Went for a run around my neighborhood.  I got going and by a mile and a half my achilles got bugging me a lot so I went home.

10am-  3 very easy miles at the rec center track.  It was 24 laps and that was boring but it was nice and cool.  After I lifted weights with my mom.  And one of my goals this year is to get Byron to stop calling me Jake.  Which is an insult.

7am-  Back with the team for a 4 mile run.  It was pretty fast too me and my knee hurts.  And everybody always knows these random statistics about races and shoes and all this junk.  Its kinda weird but ok.

7am-  3 miles to maverick and back.  Pretty good and it wasn't too hard.  Good game of ultimate after and i left before running club started.

7:30pm-  Ran 3 miles on the treadmill while I watched Alex play NBA live '06.  I really got into a rythm and totally zoned out and was just focused on the game.  Which was a barn burner in fact.  It was the Heat vs the Raptors.  The whole game was back and forth and went into overtime.  Shaq got injured and an aisian dude came in and played legit.  It was close the whole time when chris bosh nailed a three and the raptors were up 120-117 with 1.3 seconds left.  The heat passed it in to jason williams who shot a terrible three and the heat lost.

7am-  Went to practice feeling ready to run.  We were going to do a 6 minute test of a speed thing.  I went on the warmup with the team for 2 miles but my achilles hurt so I didn't run the test.  I just want to get feeling better so I can run with out pain.

7am-  Paul, Me, Casey and the freshman ran to the start of the dirt mile and then back to washington elementary for 2 miles.  I planned on maybe running the full 4 from the start but my achilles hurt bad.  Running club with the little kids was good after but I had to take a kid to the rec center to go to the can.  That was dumb.

7am-  Ran 2 easy miles on the grass.  I kept my shoes on to have extra support.  I just ran it nice and slow.

7am-  My achilles is still bugging me pretty bad.  It's starting to get me down.  Today I just did a slow two miles, trying not to aggravate my achilles.  Pretty downer start to the cross country season so far.

7am-  2 slow miles with paul.  For practice we met at coral canyon and ran up a trail.  My achilles hurt decently bad.  When me and paul got back there was a guy flying planes and that was pretty legit.  He had like 4 planes and he was canadian.

Hiked the west rim of Zion all day today and angels landing at the end.  Nice and good 16.5 miles.

7am-  Today for practice we did another test.  This test was 15 as far as you can.  I didn't do the other test.  I got 2 miles and 685 meters.  My legs felt good like my knee and my achilles.  But I felt really out of shape still and my legs felt sluggish.  Still getting back into things.

7am-  While the team was doing their workout, me and paul did 2 miles on the grass.  I ran barefoot.  After was the kids club and I paced a couple races.

7am-  Ran 3 miles on the grass.  really nice and my achilles and everything felt good.

7am-  Me and Paul took a day off since we are still slowly working in more miles and stuff.  So walk over to coaches house and ran in his pool.  We came up with a workout that consisted of 30 second sprints and couple minutes hard and different length recover.  It was hard and good.  

7am-  Today for practice we met at green springs park.  We were doing our warmups and all when I stepped on a wasp and it stung me.  It wasn't too bad since the stinger didn't get stuck in but it hurt dang bad for like 20 minutes.  We ran 5 miles on the mustang pass trail.  The way up was really fast so who went down with me, we went nice and easy. 

7am-  I ran 5 miles by way of the dirt mile loop.  While the team ran their workout I ran 3 loops.  So it was 1 mile up, 3 1 mile loops and 1 mile back.  This week I am trying to run more miles just easyily so I can slowly get up to what miles everyone else is running.  This morning I didn't feel good though.  I was really tired and it was really hard to run.

7am-  Ran on the grass today.  Felt easy and pain free.  I really liked to run to day.  I ate a grasshopper at the awards ceremony for my group after.  Now I know how to get them to listen.  All you have to say is that you won't eat the grasshopper.

6:30am-  Got up and ran with my dad cause my family is leaving early this morning.  Good times running with my dad it had been a while.  The run though was just ok.  I kinda of struggled. 

8:30 am-  Ran with my padre this morning in birds eye, which is is by fairview.  The weather was good, around 80 degrees and overcast so it was nice.  We ran down a road and back up thats it.

7:30 am-  Me and my dad went running again in the morning.  Nice weather again.  We went onto a dirt trail and climbed for 2 miles.  Very hard but nice and challenging.  Coming back down the hill was easyier but it hurt my knee a bit so I had to run the way so it didn't hurt.

12 pm-  Today me and my mom and my bro hiked to timpanogos summit.  It was way legit and really hard. It was 15.6 miles and it was cool.  At the top we could see all of utah valley and part of salt lake valley and part of the great salt lake.  I also saw mitch price on the trail and that was cool.  I ran a part of the downhill, like a mile, so my knees wouldn't hurt as bad.

7am-  Just ran 5 miles.  Did three loops around the dirt loop with paul while everyone else did repeats.  The only real difference is that they stopped every lap and me and paul didn't.  The speed was like about the same.

7am-  4 easy miles on the grass today.  Felt great and it was really nice,  I like the barefoot grass runs the best.

7am-  Today the team was doing their 30/30 workout.  I am going to wait one more week to start that so me and paul ran the 1 mile warmup with everyone then just ran 3 miles on the grass with everyone else but we just went consistent and easy.  My feet and ankles were a bit sore from 2 days in a row running barefoot, but I think its gonna strengthen them good.  Me and paul went a mile with krenshaw and kyler after.

7am-  Ran 5 miles down into hell hole. while the team did a little hill workout I went farther to 2.5 then flipped it and ran back with them.  I was able to run up the hill the whole time without stopping.  I couldn't do that as a freshman last summer.  Forgot to put wrap around my patella tendon so my knee got a little sore but overall nice and humid run.

7am-  For cross practice today we met at vornen worthen park.  I went six miles, almost to red hills parkway and back.  It was my longest run this season and it was really nice.  I didn't have any pains I am just a bit sore.

7am-  Today I ran the full workout with my teamates for cross country.  Not that it was a hard workout at all.  We did 1k repeats around the dirt track at just under 5 minutes.  I got exactly 4:52, :56, :53, :54, :52.  So right around 8 minute mile pace.  I ran faster on the way over to the dirt loop.  My knee felt good and I think most of that is because I am improving my form on my left leg and landing better on my for foot.  As a result my calves were pretty sore after.  When I got home I started to get a bad migraine so thats my seconds one this year.  I need to be careful and I probly wont go to lifting today, i'm still having some trouble.

7am-  Went running for practice on the grass, barefoot.  Always my favorite runs the barefoot grass runs.  Went by really fast.  I did the striders and those felt good to do.  I am really feeling pretty good.  Probably got about half a mile running around at running club.  After my migraine yesterday I was really chugging the water.  I'm scared to get another one.

7am-  Did part of a 30/30 workout today.  I was pretty tired this morning so it was kinda hard to get going.  We did our plyos and warmups then went for a 1 mile warm up.  Then I ran the workout with andrew.  We were going 135 meters on each one.  then about 65 meter for a recovery.  I did 15 when I started to get tired.  My form started to fall apart a little and my knees were getting a little sore so I stopped there.  Cooled down with paul and krenshaw for a mile.

7am-  Run today was 5 miles with a 1 mile tempo.  We headed out towards middleton.  I turned around at 2.5 and everyone else went farther.  I did my tempo on mile 4 so it started at the fire hidrant about 200m before the intersection of BV boulevard and green springs dr.   I got going at a fast but comftorble pace.  I saw the firestation hill getting closer and closer and I though i might get lucky and my tempo would end right before it.  But no such luck and I ended right at the top of the hill.  I felt decent but the side of my right leg like down almost to my ankle has been sore.  I think from rolling my ankle too many times.  

7am-  For xc practice we met at bloomington hills north park, where region is this year.  We met there and ran a warmup and did our excersises and that.  The we did the course which is right at 3 miles.  After everyone was going to run up web hill 2 times so i went with them to get in 5 miles.  I got about halfway up the hill.  I didn't push it too hard or anything but I didn't go super slow so it was pretty hard.  Gonna start doing runs on saturdays now.

4pm-  Me and my dad went a loop in the mountains so it was pretty hilly and hard to breath but really fun.

4pm-  Ran in the boulder mountains again with my dad.  The scenery was really pretty and the trail we ran on was legit.  Tons of trees and bushes around.  I felt like a bear was gonna pop out somewhere.  We started at 8500 ft and got up to about 9500 ft so pretty high altitude.

9pm-  Got home today at 6 and me and my dad went out pretty late.  It was really windy at first and about 2 miles in it started raining.  We were maybe going to run on the grass at green springs park but we almost stepped on a 7 foot gopher snake so we both got a little paranoid so we ran up to the top of north bridge and down around the golf course club house then past the double churches and home.

3pm-  Afternoon run at coaches house.  We headed out towards maverick and the great wall of grey rocks.  Pretty hot but i felt decently good.  Swam after in coaches pool and made wackers.

7am-  For practice we went down to hell hole to do a hill workout.  I didn't do any hills but everyone else did.  I just ran down towards shanob kibe and went about .75 miles then came back.  

7am-  Today I did the full workout with the team.  We met at Pine View park so we could do tempos in washington fields.  Us level 2s did 7 miles with a 2 and a half mile tempo.  Our average pace for the tempo was 6:30 minute miles.  The only hard part was after staheli farm where you go around that little mountain and its a bit of a hill.  Other than that it wasn't too hard. 

4:30pm-  Me and my dad went and did mustang pass loop.  I didn't wear my insoles so my feet got a bit sore from all the pointed rocks.  We went 8:18 average pace so thats pretty good for this route.  I have been doing good without my support insoles.  So maybe i'll pull out my kinvara 2's I got a year ago but never wore since i always had foot problems.

7am-  1k repeats for practice this morning.  6 of them.  The pace was still muy facil.  My goal was about 4:45.  I got times of 4:42, :42, :42, :32, :30, :22.  Now off to xc camp for a few days.  

4pm-  easy 2 miler at pine lake with paul. 

7am-  6 miles in the boulder mtns. for altitude camp.  I did feel the altitude.  My knees were a little sore from volley ball the night before.

7am-  The workout was supposed to be 5 miles, a long hill 2.5 then 2.5 back.  I really love running hills.  So I felt good and just went with it and it ended up just being me, coach, byron, and abel when I went to turn around for 5 miles, they went 6.  Immediatly my knees hurt bad so andrew caught up and ran with me.  Then I couldn't take the pain from my patellar tendonitis anymore so I walked the rest of the way.  Good and bad run.

6:30 am-  Nice cool 4 miler but my knees were still really sore so I fell behind a bit.  So I just admired the beauty of the mountains and got lost in deep thought.

3:30pm-  Did a loop down around chevron then back up past the double churches then did a few loops in the church parking lot.  I had planned to do 4 miles but it was the first time running in my kinvaras and they worked my calves a lot more than usual.  So my left calf got pretty tight so I went home and did 3.8 miles.

9am-  Me and my dad and my dog went into the desert for a run.  We went all the way out to washington parkway exit and did the dinosaur tracks loop then I came home for 6.8 and my dad went farther, 8 miles.  When I first got up my calf was still pretty sore but I stretched and rolled it so it felt pretty decent.  The run was really slow though about 9 min/mile average.  My legs were burning up the hills.  I just didn't feel to good but its good to have my run over with for the day.

7am-  Went to xc this morning after being sick yesterday.  Still didn't really feel great today.  I didn't have much energy so it was hard.  It was also the last running club,  I was able to make it through that.  Hopefully I will feel good tomorrow so I can give a good push on the time trial which I haven't had any good experiences with.

7am-  Met with the xc team at the high school this morning for our 1st time trial.  I was still not feeling 100% and the warmup was hard but I decided I was good enough to race and try my best.  As we started and got going I felt better and got positive about the race.  I got some cramp in my stomach a couple times but other than that I felt ok.  I just kept Dave and Reed in my sights so I could pass them in the end.  Last 800m Cam came up on my shoulder so props to him, he ran great.  But anyways that got me going and I pass Dave and Reed on the grass then just kept charging into the finish and finish about 5 seconds behind paul.  Time was 11:57.  I didn't really know what to think about it.  Last year I only ran the first time trial but got 12:01.  I guess its good though, I feel I did my best.

7am-  The run for practice today was 8 miles with a 3 mile tempo.  We ran down to the river then started the tempo at 2 miles.  All us level 2 guys stayed together for about the first mile.  Then a few dropped off and just Andrew, Cameron, Preston and Jake finished with me. Our mile times for the tempo were 6:40, 6:30, 6:17.  So pretty good pace.  The way back up 2450 was tough, my legs were sore and tired.  This was the first full tempo I have done with the guys down at the river and my longest run the whole summer.  All my muscles and bones feel fine, just a little sore in my muscles.

4pm-  Went to lift weights with the team at 3:30 after they did their afternoon run.  Good sesh, got swol.  But then to get a ride home my mom said I had to walk over to my dad's work (reid ashman manufacturing) and get a ride from him.  So I went over and he had already left so I decided to run home.  Nice short run in my kinvaras.  

7am-  Met at the little valley park this morning for xc practice.  We warmed up and all then ran three miles on the grass.  I ran bare foot and about half of us did.  Then we put our shoes on and went to do a hill workout.  I was really gonna go hard and try to do this full workout.  So we started and I was up with Matt and Colton and Reed and those guys on the one minute repeats.  We had 5*1minutes and 3*30 seconds.  My legs felt ok and I really got a good workout.  On the 5th (last for level 2s) every one was getting sluggish so matt told us to give it a good push if it was our last one.  So Cam came out of nowhere and like Cam Levins he totally wooped everyone up the hill.   Waited for everyone to finish those then started the 30 seconders.   I got sprinting on the first one and some tendon or something in my ankle really started hurting every step.  On the inside portion next to my achilles.  My legs felt really good but got really tired so thats bueno.

9am- 5.3 miles on the church rocks loop.  Got up really early and me and my dad drove over to the trailhead by the freeway.  Pretty fun loop but I struggled going uphill.  My legs were really tired from the hard workout yesterday.  But other than that it was easy and fun.  I was thinking about the race on tuesday and realized how close it is and I getting really excited.

7am-  1k repeats workout this morning.  Met at high school and did warmups and agilities.  Then started the workout. 6*1000m.  My goal time was 4:15 based on the time trial last week. The speed was 87% this week and we ran on the PV course so all that made for a harder workout.  It got me breathing a bit but 6 repeats got my legs tired so good day.  Race tomorrow, I'm ready to go.

3pm-  Went and did the afternoon run with the team.  Im still pretty nervous about doing doubles.  I might just start with one a week. Anyways hot good run.  Lifted weights after the run and I am so swollen I probly weigh like 160 now.

7am-  2 miles easy this morning.  Only went because I had to register for school after and that was the only time I could.  Otherwise I probably would have gone for a bike ride.

6:45pm-  First race of the season.  I came into this race ready and excited and a little nervous.  I warmed up 1.5 miles then did some warmups and watched a lot of the girls race then we all went to get in the starting line.  We stood there till the cedar coach came then he started the race.  I didn't start in a good position so I was passing people from the start.  Good first mile, 5:30 I think.  My legs felt good and my cotton mouth had gone away which I get at the start of every race.  I started to get a little uncomftorble so I just blew any thoughts away and kept pushing.  I saw kyler and kept him about a good 25 meters ahead of me.  We got onto the sidewalk on the east side so I tried to surge and get some speed.  Coming onto the track the second time I tried to think positive thoughts like, "I feel great, next time on the track I'll be finishing stuff like that."  It really helped when I told myself positive things.  As I came around by the green wall I was really close to Kyler and Matt was closing in on me.  We came past coach and he told us some stuff so I started to speed up more.  I got on the side walk and started to kick a little bit.  I got ahead of Matt and Kyler.  Matt said "only 600 meters" and I got a little adrenaline boost.  I was coming up on Dallin the desert hells kid who beat me in the region mile and I wanted to beat him really bad.  I sped up and got on his side and we kept speeding up.  We passed lambert from cedar and as we got onto the track I was so close to giving up, my stomach hurt really bad.  But I didn't want any regrets so at about 200m I dug deep and started sprinting and I passed him then on the curve blew pass colton and finished.  I was pretty happy with my race and it was a 24 second PR.  Things I can work on is my form when I get tired.  I get tired and I lose my knee drive and I start to land on my heels so that can always be improved.  Super pumped to have a great season. 

3pm-  3 miles easy and I did 4 striders after.  We did the Sandbergs pond loop and jumped in there.  My body is getting a bit sore and battered from a lot of mileage so far this week.

3pm- 5.25 miles with some slow sunrise hills.  I ran over to the hill with all the boys then with just paul and krenshaw we just ran up it at about 8 minute pace.  So it was hard but not as stressing on my bones like sprints up the hill are.  It was really hot and water tasted really good today.  

3pm-  1/1 workout over on the field by the tennis courts.  I ran with paul and josh until I ended at 11 repetitions.  I stopped there because of mileage, cuz so I could do the tempo tomorrow.  It was hard at the end and it was a really hot bugger.  Hard day.

8am-  Went over to Hurricane High School on the bus.  Varsity wasn't racing, we had tempos.  I had 8 miles with 3 tempo and Matt and Byron had 12 and 4 tempo.  So I ran with all the guys then Abel, Krenny and Kyler turned at 2 miles.  Me, Byron and Matt kept going to the airport but there was no right turn and there was supposed to be.  So we went up into a neighborhood and through some desert than ended up in airport at the end of the runway.  Luckily no planes were taking off.  We crossed another fence and I think ended up on the road we were supposed to go on.  I went a little further then flipped it and started my tempo at 4 miles.  I stayed on the paved road and went the right way.  My laps on my watch were messed up so I dont know the exact mile times but based on what my watch always said when I looked at it I would say I averaged about 5:55 mpm.  It felt fast but I felt good and never really felt bad.  It was very slightly down hill the whole way back.  My legs felt decent but I got a little sore in my shins after.  The boys racing ran really good and the girls and youngsters too.  But the boys got a perfect score so that was legit.

3pm-  6 1k repeats.  My goal pace was 4:15 and I got 4:03, :08, :09, :09, :08, :09.  A little bit quick but they felt relaxed enough to not get breathing crazy.  My legs got really tired after because of the amount of running.  It basically feels like it works my legs as hard as the 1k repeats did last year.  

6am-  Ran 1.5 miles in the morning.  Got there at 6 by my watch and everyone was already gone.  

3pm-  5.5 miles by way of washington fields.  Super hot and boring cause going out to washington fields is the worstest boringest run ever.  My arch is kinda getting sore and today is kinda had a spasm and hurt pretty bad.  My mom said probly because I haven't been wearing my orthotics.  So I will wear them every other day instead of just none everyday. 

5pm-  Got some tendonitis in my foot similar to what taylor had.  So I went over to the rec to pool run.  I tried to mimick the 1/1 workout that the team did today.  That went pretty good.

3pm-  Tried to run 1 mile really slow.  It wasn't too bad, but I didn't put any pressure on my calves or ankles.  It's really frustating cuz I really want to race on saturday but I don't see that happening at this pace but i'll hope for the best. 

5pm-  Got into the pool and did 25 minutes kinda hard.  then 4*30 second sprints.

3pm-  Did the warm up and the cool down with the boys.  My foot felt a little iffy then got warmed up but still was about only 80 percent today.  It feels like it has been improving about 10 percent every dad so I will be able to race on saturday.

4pm -  Went to go pool run at the rec.  I had to be done in half an hour cuz my family was going to dinner for my mom's birthday.  But the dang swimteam was taking up half the laps and the disabled people were taking up the other 4.  So I just went outside by the volley ball court and did a bunch of pushups and core stuff.

6pm -  Time trial today.  Little bit out of shape since I have been running low mileage the last week and did nothing yesterday but I still had a pretty good race.  I warmed up with the team, to harts and back.  1.5 miles.  Well first of all at 5 we had team pictures.  So after the warm up I got my racers on and did some warm ups and lined up at the start.

Started the race out pretty quick.  I got behind kyler who was behind abel and byron.  I might have started out a bit too quick but better too quick than too slow I would say.  Got a good pace going around the ball fields.  My legs were not feeling too great, and going up the hill was really a struggle.  Matt passed me going around the PV rock and Colton passed me going on to the grassy straight.  I made sure to stick on colton and did the whole second lap. Coming onto the hill the second lap I got some negetive thoughts in my brain and those almost killed me but I quickly got them out of my head.  As I came through the finish/start line and started the 800 loop I passed and started to pull away from colton.  I felt a little second wind coming and saw matt in my sights I just didn't have the legs to beat him today.  Decent race, nice PR for me on this course.  I really hope to do good at the grass relays.  So I will.

3:30pm-  Went over to the rec center right after school.  Had a pretty good workout and it hurt.  My legs burned after my final 4 minuter.  

7pm-  Got to Sugarhouse park after travelling all day.  It felt great to get out of the car.  We changed and ran the state course.  It was my first time.  It got me really excited but it also made me see that I need to keep getting stronger and tougher.  It seemed like a pretty tough course with hardly any flat, level ground.  Good simple 3 miler to shake out the legs for the race tomorrow.

10:30am-  Today was the AF grass relays.  I feel just that I had a good race.  I ran fast and all that, but I didn't dig deep in my soul like I can.  Starting and getting the baton from Byron I felt good trying to stick with desert hells.  But he started to slip away about 500m in and I wasn't mentally there.  For some reason I chose not to go ham.  He got a ways out there and I told myself he was too far and that was my mistake.  If I can win the mental battle with myself I can run much better so all I can really do is move on and focus for the next race.

7am-  Met at PV for practice.  I was not feeling good cuz yesterday I ate a whole family size bag of takis.  So my warmup was really slow but as I started my first 1k repeat I didn't feel too bad.  I was gonna do three.  My foot wasn't killing me but it was pretty tight and a little iffy. My goal pace was 3:56 and we were supposed to start out slower than our pace and on the last repeat, finish faster than your pace.  But that didn't really happen, I got 3:53, :57, :55.   Then cool down 1.5 and went over to get ready for our team car wash. 

3:30pm -  Got out of school and went over to Bloomington hills north park (region course).  Got a ride with Abel.  The workout for people who weren't racing was 2 mile repeats.  I did 2 of them to keep my mileage down.  The first one, me and Paul's goal for the first mile was 6:30, then 6:20 on the second one.  Got 12:49 kinda easily except it was pretty dang hot.  The next one we were going for 6:20, 6:10.  My watch was jacked though and so I never really knew my pace.  It said about 6:40 - 6:50 pace the whole time but I went about the same speed as Byron and Abel.  I maybe got a 12:20 - 12:30 on that one.  It felt hard but good.  Only one problem which was my knee was pretty sore after.  I don't know why it's acting up this week.

3pm - easy 4 miler today.  The route was to Starbucks and back.  I ran with Paul and Krenny.  My knee was very sore today.  It's really random that's is hurting.  I've been icing it tried to keep the pain away but not much results.  I was able to handle the run okay though, hopefully I'll be really for the Jared Pugmire World Championships of race walking this Friday.  I'm ready to dominate the 25 meter.

5pm -  Today I went on a 10 mile bike ride.  I rode through the neighborhoods around my house.   So I rode lots of hills and got my legs a good workout.  My knee has been sore so this is a good rest.  I planned on going to the pool today, but it was closed.

6pm -  Our team run-a-thon fundraiser was tonight.  I got to the high school at 6 and ran my first mile.  About 45 minutes later I ran my second mile.  Then my next shift was in like 4 hours.

12am -  Ran two more miles in my next shift.  The around 3 I had my two finals in the 25m and the 50m race walk.  I got sliver in both, milliseconds after Trevor in each one.  Then Iraq got gold in the 4x50m.  Later around 5:30 in the dash for cash I ran a 400m, probably 1:05 or less.  Pretty good for being so tired.

12pm -  Early out from school today.  So I guess we met for practice at 11:30 but I was hungry so I ate lunch.  Then the workout was 1k repeats.  I attempted 3.  My times were 3:46, 3:39, 3:34.  They were kinda hard but the worst thing was my knee, it was pretty sore.  Warm up and cool of 1.5 each.

3pm -  1/1 workout today.  I was gonna try to do 15 or until I couldn't anymore.  Around # 6 my knee started getting really sore.  So at #9 I stopped.  I was getting pretty dang tired so I don't know how much more I would have lasted.

3pm -  Michigan workout today.  It was the first one of the season.  I didn't really know what to expect from myself.  So I didn't stress about it or hardly even think about it during the day.  That for sure helped me do good.  My knee has been sore so I was a bit worried it might prevent me from going all out on this workout.  But luckily it felt great the whole time.  So we started out on the track with an 800.  I felt nice and got behing Byron, Taylor, Kyler.  We got going on the grass 800 loops and started spreading a bit.  I just stayed behind kyler like 20m the whole time.  The second time on the track was we're it started getting hard.  On the 2nd group of grass 800's I though about this book I read we're the guy said "you have your highs and your lows".  So I just kept thinking positive thoughts over and over in my mind.  I kept saying to myself, "just run, just run".  So I did I as I went to do my final 400 on the track I was really surprised to see the time was 23:30's and I thought to myself that I could get A standard.  So I started pushing even harder.  This was mentally the hardest part.  I wanted to jog it in so bad but I knew it would help give me a stronger kick so I just kept pushing.  I was glad how I was able to win the mental battle in the workout today.  I think my ending time was in the 24:30's.  I cooled down a mile and it was actually pretty painful in my knee so a day of pool running tomorrow then race on Friday at Herriman.  

5pm -  Great swim today.  did 20 laps in about half hour, maybe a little more.  Race tomorrow, my mind is ready hopefully my body is.

4:30pm -  Today I raced in the Herriman Invite.  It was my first time racing there and it was pretty legit and hard core. We the team left the highschool at 8am then got up to orem and watched the suu girls race.  Then we drove up to sugarhouse park and ran the state course.  The day had been pretty sunny so far, but a huge bunch of clouds was coming from the west and they let loose over the whole salt lake valley.  After we ran at the park, we ate at the the south towne mall and headed over to the race, planning to race at 6:20...

 But we got to the meet and the anouncer anounced the start of the varsity girls.  We all were kinda suprised thinking "did he really just say that, is this really the girls varsity race?" and yes it turned out to be the girls varsity race.  So all the sudden us boys were running in 20 minutes.  We all grabbed our spikes and headed down to the start line.  I was able to get in a few strides and stuff and jog around a bit.  The we lined up and went racing.

The start was small and about 100m into the race, you were stuck in the position you were in for the next mile.  That was my one reallly big mistake was not getting out quick enough and getting into a good position.  The whole first mile was just hills, hills, hills.  Me and Kyler came through 1 mile at 6:35 with Paul right behind.  Most of the second mile was a big downhill slope with a few hills and that was were I passed everyone I could.  I came through 2 miles in 12:05 so much quicker.  Then came the killer last mile, starting with the mutha cussa then a half mile long up hill.  This was the hardest part of the race.  It was SO slow like 8 minute pace.  My legs would not move at all, it took all I had to just keep moving.  I've been thinking if maybe a good strategy would have been to stop for like 10 seconds then maybe it would have been easyer to go faster.  Who knows, but this was a fun race.  Super muddy and lots of hard core hills, all leading to my impressive 5k time of 20:06.  This was actually my 5k PR since I've never run a 5k before.   

3pm -  Nice easy run.  I went out just to get some of the soreness out of my legs.  I planned on going really easy, whatever the pace happened to be.  I thought it might be around 9 min pace.  But as I got running I felt really great and averaged about 8 min pace.  I ran out into the desert then over towards tge rec center.  Then I came back through the desert.  I had planned on going maybe 3 miles but I just felt real good and I was doing what I loved do I went a little farther.  My left arch did get a little sore by the end from running in my kinvaras.

3pm -  1k repeats today for our workout.  I felt pretty good but the last one my body just had nothing to give.  My mind was still strong, my body just wouldn't be strong.  But its ok, nothing to stress about.  Tomorrow ima take it easy so I can go totally ham on the time trial on wednesday.  Coach wants me and Paul to stay with Byron and Abel as long as we can.  I'm actually excited to see how long I can last with them, if not the WHOLE TIME!  I think I could do it.  Why not.

4pm -  After a long activity with Mrs. P.  We finally got going on our run.  I went easy today, just doing sandburgs.  I had some knee soreness when I was done though.  I jus dream of the day when I can just run and not have any major pains.

4pm -  Time trial.  3rd one of the year and I think the last.  I have a good effort and I am satisfied with my time 11:07.  But I want more.  I want to go so hard at bob firman I puke.  I've never puked in a race before.   Today coach wanted me and Paul to stay right on Abel and Byron as long as we could.  So I did and I made it about 1200m. And they started to pull away.  Then at about a mile Matt, Paul and Kyler pulled up with me.  I went with them but at the hill I really struggled.  The third lap I stayed consistently behind Paul.  With 200m left Paul was about 10m in front of me.  I imagined him as a desert hells guy and I though to myself there's no way I would let him beat me.  So I gave it my all and me and Paul had an epic sprint off.  I would say we pretty much tied it was really close.  Good day.

5pm -  Got to Salt Lake and ran 5 miles on the state course.  It felt good to get out of the car and shake the legs out.  Headed up to Boise for the Bob Firman Invite on Saturday.  Each time I run on this course I get more excited for state championships.

7:30 am -  Me and Paul ran 2 miles in the neighbor hood in Sandy near coach holts inlaws.  We didn't know that the morning was our main run so yeah oops.  We thought everyone else was going 3 miles.

5 pm -  Finally got to Boise after 6 hours of driving.  We dumped our stuff at the hotel and went over to run the course.  Fun course, pretty flat with a pretty nice hill.  After we ran the course we went over to the start and practiced how we would start.  

11:50 am -  Race Day!  Woke up at 8 and ate a pretty good breakfast.  It was nice to get so much sleep.  We headed over to the course and watched the boys D2 race.  Then went on a warmup, 2 miles.  Then we got all of our stuff ready and headed to the start line.  We had to draw a card for our spot at the line. We got right about half way, which didn't turn out to be that bad of a spot.

The race started and I tried to get out pretty good.  The first turn where the race bottlenecks I stayed to the outside and wasn't really slowed down at all.  About maybe a 1/4 mile in, maybe more, a few people went down right in front of me.  The kid who fell got like trampled and let out some blood curtling screams.  It sounded like he was being spiked all over his body.  He tried to get up but got smashed down again. Poor dude.  Anyway the race was good and we got on the beach.  This part was pretty tough.  I got to the hill and went up it pretty good, then sprinted down it.  Not many people used this downhill as much as they could.  Finished loop 1 and started a little surge, just continually passing people. The group of Paul, Matt, and Kyler was about 10 seconds ahead and I was gaining.  Coming up the hill second time, people were really slowing down and I passed a few there.  Then coming down I just totally let my body free and passed maybe 5 more people.  I remember how coach said to use the downhill to start your finishing kick, and that you should be going balls to the walls right here on the last 500m.  So I did and probly passed 10 more people including matt and paul before I finished.  This race was really fun and I'm glad I was able to finish strong and get a decent time.  

12 am -  Early out day so still had practice right after school.  The weather was so nice like 75 degrees and when you got in the sprinkler it felt great.  Anyway the workout was 3 1000m repeats at 95 and 97% max and harts warm and cool.  My goal was like 3:37, 3:35, 3:32.  I got 3:37, 3:32 and 3:26 so I did good.  My legs felt good and I just had a great day of running.  After that I lifted weights.

3:30 pm -  Today varsity had a workout at the region course because JV had a race there later.  Our workout was 4*800m.  The 800's were supposed to be pretty hard, faster than our 1000m pace for sure, but not all out 800's.  I was feeling really good again today and I just went how fast I felt I could and I ended up staying right behind Abel and Byron by like 1 or 2 seconds.  My times were 2:34, 2:37, 2:36, 2:35.  I didn't even look at my watch once, I just totally went by feel and the times turned out to be pretty appropriate.  Later the JV boys did really good vs Desert Hells in the duel in the desert.

5 pm -  Swam a mile at the rec center.  Real good upper body workout.  Took me about 40 minutes. 

Later around 7 ran about a mile at the parade.

3 pm -  ran easy 4 miles with 4 hard 200's.  My calf got really tight a little halfway through.  So I stopped and stretched it out.  And I was able to finish, but a lot slower.  My knee was a bit sore throughout the run, but not a big problem.  Tomorrow is the Nebo Invite in Spanish fork so it's time for another race.

5:30 pm -  Race day.  Today was a good day.  We got to Maple Mountain High School at about 2.  The weather was pretty chilly, about 45° so a lot colder than it's been in St. George.  After just laying around for a couple hours us varsity guys went and warmed up 2 miles.  

We got lined up and prayed and the race started.  I got out pretty quick and the first mile was pretty good pace.  I think around 5:15.  The next mile I slowed down but not too much, I passed Matt and Kyler and Paul and just focuse on running.  My mind was pretty empty this race. So that was good, I always race good when I forget about everything and just race.  Starting the last mile I think the time was 10:55.  The last mile I picked it up and passed like 5 people.  I really finished strong today.  I am happy with my race I just wish some of our guys could race how they should be but it's all about patient.

8 am -  After the race yesterday we got up early to do a workout a Sugarhouse Park.  My knee was super sore after the race yesterday, the worst its been the whole season.  I warmed up really slow and my knee maybe got a little looser but still hurt muy mucho.  I didn't give up though, I started the 3/3 workout and it was painful but not as bad as warming up.  The second one was about the same but on the recovery it was much more sore so I stopped there.  I got a hard week coming up so I gotta be ready for that.  My cooldown was 1 mile just meandering around to the bus. 

3 pm -  The workout for today was different than we've done so far this season.  We had to take the best average 1k time from our 1k repeats workout.  Me and Pauls time was around 3:30.  So we had to do 2000m on the track at that pace.  We were side by side the whole way and my breathing felt solid and it was just some really fun hard running.  Our time was 6:56.  It wasn't too hard except that last lap my stomach started getting that painful feeling when you work your body really hard.  Then we did 1000m at that same pace.  For some reason this felt so much harder but we just worked together and finished strong, 3:28.  We cooled down and warmed up 1.5 miles.  After we lifted weights.  I am improving my bench press a lot, and my hamstrings are getting much stronger, which i'm hoping will help with my patellar tendonitis.

3 pm -  XC practice was a Michigan today.  It was hard.  We started by 1 mile warm up. I was feeling good mentally and I was pretty excited and pumped to go for a PR (24:38). I started out good going behind Abel and Byron for the first 800m.  I kept feeling ok for the first 1.5 miles.  Then I don't know what was wrong today but my legs slowly started to burn insanely painfully.  I tried to stick it in and pick it up to see if it would go away but my legs just were jacked.  They've never felt like that bad.  It felt like i pushed it much harder and my legs were much more sore than last time.  I still was going tough mentally but it just wasn't a good physical day.  I got like 26:15.  O we'll I guess I'll just redeem myself in the race and go under 16 minutes.

3 pm -  good hard workout.  I really pushed it today.  We had lots of sprinting stuff.

3 pm -  today was a nice recovery day.  We went down to 2450 park and ran a mile on the grass then back.  After that we had 4 all out 200's.

3 pm -  race!  My favorite one too.  It was the Cedar Invite.  I was hoping to go under 16 minutes for this race.  That was gonna require a balls to the walls performance.  I had a good fast race, but I didn't go to my whole potential like Preston for example.  I really just need to keep working towards the point where it don't have any fear to go more.  I need to start caring more.  When someone would pass me I really didn't even care.  That's a bad mindset I need to change.  At least I finished pretty strong and passed a Dixie right at the end.

3 pm -  today was full of pain.  It was one of the hardest workout I can remember doing.  3200m, 11 minutes.  Not too hard of a pace usually but it was so hard, I wanted to give up so bad but my team was counting on me.  I had to lead the last lap and I couldn't just give up.  Walking the 400 recovery I was so dizzy.  After that we had a hard hard mile.  The first lap was good but my body was so dead.  I slowed a lot but it still hurt so bad.  My legs have never been more sore.

3 pm -  today we had another hard workout.  I strained my calf yesterday but it doesn't really bug we when I run.  Us varsity boys did a 2 mile tempo (I think) and then 4 hard 200's.  My legs really hurt after I was all done.  But it's good to know that I'm working hard to get that pain.

4pm -  Today us guys running varsity just kinda jogged around while watching the races at Snow Canyon.  We did 4*150m finishes which I attemped by my right quad had a wierd sharp overstretched feeling.  I don't know if I strained that too but any way I didn't do those. 

3pm -  Today was a pretty easy day with some speed added in the end.  We started out by doing a easy 4 miler, green springs route.  Back at the track we had to do 6 400's, starting at about your 1600 pr pace then increasing each one.  I went a little quicker to stay with everyone else.  I got 1:10, 1:10, 1:08, 1:08, 1:07, and on the last one I went pretty hard and even got 1:03 with a strong headwind on the final 100m.  My quad felt ok and didn't really mess my form up or anything.

5:45am -  Ran my first morning run in a while today, only cause we did our main workout in the morning.  We ran the arctic circle route first, warming up 1 mile. Then we (varsity) did a 2 mile tempo.  The JV boys did 1.5.  I really felt good and didn't have any problem falling behind. The pace felt really really fast but I dont know if it was any faster or not (than 11 minutes).  Back at the school we did 3 sets of Master Blasters, which is basically a 200's workout but with teamates and in a relay form.  Those got me really tired.

Later in the evening I went on a backpacking trip for scouts, and i was able to since we had practice in the morning.  2.5 miles into our camp spot.

Hiked 2.5 miles out from our camp in the morning.

3pm -  Me and my dad went out and ran the Barrel Roll trail.  It was so much fun.  If I had a choice to run on paved roads or single track trails, I would choose trails everyday.  The loop was 6 miles and we added 4 fartleks in, each about 50-60 seconds long.  Our dog ran with us she did good.  I can't wait till trail tuesdays starts again for XC practice.

3pm -  Nice, easy prerace run.  We ran three miles and we were supposed to do 4 200's after.  But it aggravated my quad so I say that out.  Tomorrow's region so I guess the season is almost over.  It's been really fun.

5:30 pm -  today was region at Bloomington Hills and if was pretty fun.  Our team got to the park at like 2:30 so I say around and cheered my siblings for a couple hours.  Then an hour before, us varsity boys went and ran around the park while we watched the JV boys win.  I was feeling good and confident I could help us win.

So we lined up and coach started the race.  A big pack maybe 20 guys formed a lead pack and I was right there for the first mile and a half.  Then it started spreading out.  Dallin Reber past me and I fought him off for a while but eventually he got away so that was one mistake I made.  Me and Colton were running good together but eventually split up so that was another mistake.  One thing I did good was the last mile, I was really battling hard against a cedar and snow canyon guy.   They kept passing me and I would pass back.  My the big hill on the last lap we finally dropped the snow canyon guy.  Me and the cedar were side by side and he got ahead a big.  Then on the final stretch I gave it one last push and beat him, getting 13th I think.  I though it was gonna be top 10 like coach said but no.  I tried really hard this race and it was a positive experience.  Our team didn't win but we are right there even closer.  Based on pace I had a nice PR on a hard course.  I really wanna help us do really great at state.

3pm -  6 miles foremaster loop.  I felt good, we ran an easy pace.  It was really fun.

7:30 am -  Today we did a timed mile.  It was kinda hard to switch mentally from racing XC to racing on the track but I still did good.  4:58.  2 mile warm up before and 2 miles cool down after.

7:30 am -  Today we did a workout that was hard.  I was feeling really sluggish at first and it was hard to go fast.  But towards the end I warmed up a little bit and was a little more lively.

1pm -  After hunting in the morning me and my dad ran at 1.  My bro shot his first deer in the morning so that was cool.  We ran around Koosheram, the little teeny town were we stay when we hunt.  The circumference was like 2.5 miles so its really small.  we did 3 fartleks.  Now tonight I still have a tag so I gotta go get myself a buck.

3 pm -  Had a workout of 400's today.  We did 4 of them.  They were fairly faster than last week. I got 1:06, 1:07, 1:05, 1:02.  We also did a warmup and cool down of 1.5 miles to harts and back.  I think this was the last hard workout till state so I've done all I can and now it's time to show the results of hard work.

4pm -  5 miles around the mall in sandy and also striders.

7:30am -  Got up and ran a fun 3 miler.

2:30pm -  Well today was the state championships.  It was my first time racing there and it was a pretty fun experience.  We got warmed up and all ready to go and we got our spot at the start line.  The gun shot off and we were gone.  I got a quick start and got in a good position.  It was pretty agressive at the first and I had to push some people to make them move.  I got a real hard smash to my elbow from somebodys elbow.  The first part was good and we ran along the top then down into the center of the park. Ben Powell passed me going up the big hill, which turned out ok cause I got my picture in the newspaper.  I tried to keep with my teamates but they just kind of slipped away.  My mental mind was not to strong today which was a bit of a bummer.  At the 2 mile mark I was just trying to keep positive.  I totally forgot to make short little goals along the way which probably would have helped me a lot.  I ran through the crowd by the creek then around the pond and coach yelled at me and I knew I had to give a hard push.  So I got going a little bit.  At like 400 meters I started really going hard and by the end passed about 6 people.  good race, not great.  I would have liked to win so now I gotta look towards next year.  Its weird to think I will be a leader on the team next year so I gotta take it to another level of extreme.

3pm -  Probably ran about a mile playing ultimate frisbee.  My favorite practice of the year so far for sure.

3pm -  Probably ran about 3 miles doing a scavenger hunt.  Me and paul won, we make a legit team.

7:30 pm -  Me and Jake and Paul and Andrew and Preston and Alex ran neon spiders.  It was my first time and it was pretty legit.

6am -  My first morning run in forever!  I'm gonna start with 2 this week then build up.

3pm -  In the afternoon we did 4 mile repeats.  They were very hard and I struggled.  I was feeling so exhauseted from getting up and running in the morning.  I got about 5:50 on each one and Trevor really helped me a lot on some of them.  The weather was insane towards the end, it was raining and it was winding way way way way way way way hard.

3pm -  Today was an easy day but still moderate mileage.  I guess the goal was 7 miles but my watch had it as 6.66, which after people told me that was the devil number or something but i dunno.  We ran up into green springs pretty much all the way up.  Then we looped around and came down past my house.  My tendonitis bugged me a bit but I'm alive so all is well.

3pm -  Today was another michigan.  I did good I felt.  I got 24:47.  I feel like last week my mind has kind of gone on vacation.  The whole time during the workout I was battleing so hard to not give up.  I think I kind of won the mental battle today because I didn't quit.  I real want to lay it all out there on the next few workouts so I can race at pre footlocker.  My patellar tendonitis and tendonitis in my ankle/foot was hurting pretty good on the cool down.

6am -  Nice morning run.  Bit painful but I know my tendonitis is gonna be fine it just flared up last week cuz i didn't wear my superfeet insoles.  

3pm -  We did our costume ice cream run.  There was some great costumes. I really liked coaches version of Timo.

12pm - Today we had an early out so we had practice right after at 12.  It was nice and cool and sunny, perfect weather.  There were bands that were practicing on our field so they gave us some nice background music.  We did a harts warmup then got going on the workout.  It was hard 1000's.  I stay right up front a bit back from byron and abel.  My times were 3:14, 3:17, 3:15, 3:13, and 3:05.  Andrew was legit and he is really stepping it up.  He was only about 4 seconds behind me on each one.  My tendonitis was hurting but not quite bad enough to stop.  

4pm -  I took my dog and ran into the desert.  I ran on trails at first but then just run through the bushes up to this hill.  It was a good view from the top.  After I got to run down the hill which was a mile long.  I was going really fast and was dodging bushes and stuff.  It was fun, but it hurt a lot.  Thats why I wasn't able to get in a tempo.  I really amped up my mileage this week and my body has responded with pain but I think its feeling good now.

6am -  3 miles to arctic circle and back.

3pm -  Mile repeats was our workout today.  We started with a 1.5 mile warm up and then did 4 repeats.  I got 5:34, 5:32, 5:40, and 5:39.  These are really hard on our loop especially with going up the hill twice.  My last one was really hard to run that fast cuz everyone else was done.  I had to relieve my body before so I missed the first one.  After that a 1.5 cool down.  I have been sore in my legs and stuff cuz of all my tendonitis but i've been rolling a lot more and its been helping.

3pm -  1 loop around Shnobkibe.  It was full of pain and suffering for me.  Then tendonitis in my ankle/lower leg hurt with misery and agony.  I totally had a mental breakdown from running and had to take a 5 minute break under the bridge.  I am so sick of this pain the last 2 weeks.  and the last 2 weeks i have taken care of myself the most so it makes me even madder.  I felt like running truly sucked today.  

6am -  3 miles to Arctic Circle and back.

3pm -  Today we did a cool 400 meter repeats workout.  The whole team had the same goal pace and it was just based on how many you could do.  The starting time was 1:20.  Then it went down 1 second for each time.  If you didn't get the time then you had one more chance to get the next time.  And if you didn't get it you were done.  After we got down to 1:15 there was only like 8 of us left.  Then at 1:10 it was just Me, Paul, and Abel.  Me and Paul both ended on 1:08 so we did 13.  I didn't make it on 1:11 but came back and got 1:10.  

3pm -  5 miles easy.  Mall loop.  Pretty fun and quick but my leg hurt a bit but its feeling better.  I ran a mile barefoot while everyone did striders.

6am -  3 miles to Arctic Circle and back.  My leg felt pretty good.  Me and Paul got donuts for being awesome.  I had 5 they were great.

7pm -  We got to American Fork for the race at AFHS.  We all ran 3 miles and I felt great, I'm feeling better everyday.

9am -  Today was a very fun and positive race for me.  We got to AF high school at like 7:30 and we ran around till about 8:15.  All us boys ran down to the busy part of town to warmup and to go to the bathroom.  I would say we overall warmed up about 4 miles.  I hadn't really even realized that I was actually racing till I woke up that morning.  We got lined up after the girls race and the AF coach started the race.  I got a good start and moved up the whole first mile trying to push the pace and pass people.  I was with Abel and Colton about the whole race.  I just was pretty positive the whole time.  I just stayed with Abel and didn't let him get away.  I just try not to let up on my effort.  The second mile my belly was hurting but I kept going with Abel and Colton.  I think I do a lot better in races like this where theres no pressure.  When people get talking to me and telling me to race hard and do my best I just get more nervous.  Anyways the last mile was hard and Colton started to fall back from me and Abel.  We got more speed with a half mile left and the last 400 I was just trying to beat Abel but he had too much speed and he beat me.   He really helped push me this race even though he didn't really do anything.  After we cooled down a mile around the course.  I got about a mile later coming home exploring the great back country of Utah with Paul, Krenny, Jake, and Trevor.

6am -  3 miles easy arctic circle.

3pm -  7 miles total.  the workout was mile repeats.  We dropped down to 3 this week.  I didn't feel good on the 1.5 mile warmup but I didn't think anything of it.  On the first mile I got 5:24 which was good but my second half was much slower.  My next two my legs felt so bad it was hard to run but at least I pushed through and finished the workout.  Mondays are always rough.

6am -  3 miles to Arctic circle and back.

3pm -  5 miles out to the old part of washington.  It was a pretty good run, about 7:30 minute per mile pace.  After we did striders and everyone forgot what they were actually for, working on form.  So coach gave us a little lecture about knee drive and stuff.  I got new shoes some lunarglides.

6am -  Easy three miles. AC route.

3pm -  4 easy and 4 200's to prepare for the time trial tommorwo.  We ran the Dog pound loop.  I ran in my new shoes they were nice.

4pm -  Today was Pine View All Comers 2 mile race.  Its basically our teams final time trial of the year but we invite people to come race.  Desert hells came so that made it more fun and competitive.  I warmed up with our guys 2 miles then we raced.  I tried to stay up with the lead pack but fell of after the first lap and Dallin and Jon from Desert Hells passed me.  I used them the rest of the race, I tried to stay with them.  I did good and when I started my sprint I almost passed Jon but he heard me and kicked it.  It was a fun race and a PR for this course.  

6am -  I had a campout later today so I did my workout alone in the morning.  It was 5*400m.  They were on the track and it was pitch black so it was a bit sketchy.  I didn't have anyone there to run with or anything but I still did good.  Got times of 1:07, 1:06, 1:05, 1:05, 1:04.  It was pretty tough.  Also did 1.5mile warmup and cool down.

5:30pm -  Went out for a nice easy run.  I had a route in mind when I started but I didn't know how long it was.  I started at my house and went up and around the churches then down green springs drive and under the freeway.  Then I ran down telegraph until the street that goes past the rec center, I turned left up that road.  I went around the rec center and around the church up there.  About this time I guessed my loop was gonna be about 6 miles.  I kept going and crossed under the freeway then passed the fire station.  Then pretty much straight to my house from there.  I felt so great, my average pace was 7:16 and it felt super easy.  I am really liking my lunarglides, they are so light and cushiony yet I put my superfeet in and get the support I need.

6am -  Easy 3 miler, Arctic Circle route.

11:30 am  -  We had an early so that was legit.  Me, Jake, Paul and Luis ate lunch so we knew we were gonna be late but we should have only been 9 minutes late cuz we got out at 11:39 and the team was gone.  So we chose to do 4 mile sandburgs cuz we thought the run for the day was supposed to be 4 miles.  Luis ran with a so it was a bit slow pace, around 8:30 minute mile, but it was relaxed and really fun.  We jumped in the pond and it was muy frio.  Dallin and Brad showed up right before we left.  We asked them how far we were supposed to go and it was only 3 miles and we were already at 3.3 so we walked to the road.  Then we ran the rest of the way.  After that I did 5 hill sprints.

3pm -  Today was our teams winter 1600m time trial.  I didn't have much goals coming in to today but I guess I wanted to at least pr by a second.  On the warm up my legs felt tired and I started to say to myself, "oh great, I'm gonna do crappy."  But then I totally changed my attitude and told myself I felt good and practiced my knee drive.  We got back at the high school and put our spikes on and did final warm ups.  I did my normal routine of jogging back and forth across the field.  I keeps me from getting nervous.  

The girls ran and then we started.  The first lap was good and mostly everyone was still in a pack.  The time was 1:08.  I pushed a bit and felt good and the next lap we came through at around 2:20.  The third lap hurt but I was able to stay strong mentally.  Going into the last lap I think it was around 3:31 so I knew I could get under 4:40 but I would have to demolish this lap cause I was beat.  The last 200 me and matt kinda moved up together and passed kyler and we sprinted in basically right next to each other and tied.  My time was 4:42.  Didn't get my mid-race goal but I got a nice PR that I didn't expect to get so I'm pretty pumped.  My bro did was legit getting 5:20 and PRing by 20 seconds.  Ashby better watch out.

3pm -  We did 4 mile sandburgs and did striders after.

7pm -  Ran an easy three miler in Kingman on the way to nike regionals.  Good.  Swell.

7am-  Ran 3 miles down route 66 in kingman.  

8am-  Ran 1 mile getting breakfast at mcdonalds.

4pm-  Ran 3 miles on the Nike Southwest Regional course.  It was pretty wet and a really pretty course since it is on a golf course.  It was rainy and a nice temperature.  Looks like it will be way fun.

9am -  Our team got to the golf course at like 7:30 and unlike yesterday, the wind was blowing super hard.  Which made it really cold.  The 2 days I'd been in Arizona it was cold and rainy.  We watched Rylee and Christina race then I went and laid in the tent for a while.  At 9 we went and warmed up for 1.5 miles so I kept jogging till I had to go line up for our race and got in 2 miles.  I just kept jogging in the starting area which really keeps me not nervous and makes me race better.  

The race started at 9 and the sun came our right at our race.  This race was pretty official so the gun really dissapointed me.  It wasn't much more than a pop.  I got out good and looked for pine view guys to move up to.  I passed Kyler and moved up to Colton and stayed with him most of the race.  We came through the first mile at 5:07.  The course was really muddy and torn up.  I was shooting for at least a 16:30 and I'm sure the mud slowed the times down a lot.  Mike ran faster last year than the winner this year.  There was this gulley thing that ran through the middle of the golf course which was full of water like 3 inches deep.  We crossed that 4 times.  Me and Colton came through 2 miles at 10:40 so the pace really fell of and that wasn't good.  I started to speed up here and I pulled away from colton here and it hurt significantly. My hammy were hurting.  I just told myself that its ok and to keep running.  1000 meters left I gave it another push and began to pass people.  Only problem was I started my move to soon.  With 400 meters left my legs were starting to shut down and my legs were burning.  I yelled to myself to go but people were passing me.  It was the first time i didn't have anything left.  I was able to dig the final 50m and passed a guy and barely broke 17 minutes.  This race was way legit and I am happy with how I raced.  After we got together and did a short cooldown.  The championship race was cool and Connor Mantz did way good.  

8am -  3 miles up in Brian Head.  It was pretty hard after a month off and being at 9500 ft elevation.  But it was still nice to run.  It was a bit chilly.  Nice views of the runs and what not.