GOING THE DISTANCE

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

6am -  3 miles.

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

6am -  3 miles

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

6am -  3 miles

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

6pm - 3 miles

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

3pm -  3 miles and striders.

11:30am -  Had a good run today.  I attempted an LT tempo again but didn't quite get my goal which was 5:17 per mile.  I got 5:27.  I think I'm getting closer but I'm not quite there.  warmed up 2 miles before my tempo and did 2.75 miles during it.  Then cooled down to 6 miles for the day.

6am -  3 miles.  pretty quick and hard.  I wish we could do these as recovery runs.

3pm -  1600m repeats.  Goal today was 5:23.  I felt decent today my left knee just felt wierd, not really very painful it just felt wierd to run on.  But i still had a good workout with times: 5:28, 5:26, 5:24, and 5:15.  On the last one Andrew was a beast and pushed it up towards me and Paul which got me going so us three had like a sprint off the last 200m.  Haven't felt that feeling since BYU track meet last year, its fun. Total mileage was 7 with a 1.5 warm and 1.5 cool.  Also we lifted weights.

6am -  3 miles a little painful but we did yoga after which sorta loosened me up.

3pm -  5.15 miles on chuckwalla trail.  Still felt a bit of pain in my lower leg.  I've got some tendonitis apearing there.  On the way back was fun.  Coach and some guys started hauling butt back, i dunno.  

no morning run.  really needed the rest.

3pm -  Really good tempo today.  We warmed up a few miles before we got going fast.  I was having really negetive thoughts before we started and I just didn't really want to run.  But as soon as we started the tempo I felt really good.  My goal pace for 24 minutes was 5:37 which I hit pretty much right on, maybe give or take a second.  It wasn't as hard as I thought it would be, or maybe I'm just tougher than I think I am cuz I though there was no way I could get that pace.  My body ended up really sore after.

6am -  Pretty good morning run of 3 miles.  My body felt decent.

3pm -  Nice hard hill workout.  It consisted of 1x800m, 2x400m, 4x200m with some miles before and after.  Not sure all my times but they were good and I was able to push it good and be mentally tough.  My legs were really tired after the 200's; haven't done much speed stuff like that in a while.  After, lifted weights with the team.  I did some calf stuff to get rid of the tendonitis.  I thinks its like anterior tibialis tendonits.  I feel cool cuz now I know what anterior and posterior mean from Intro to Health class.

6am -  3 miles.  Felt a bit hard but running is always hard at 6:30 in the morning.

3pm -  5 miles and a mile of striders.  We ran 2 mile DI loop then the pvhs 5k course.  Then ran striders.  

4pm -  Really didn't want to run today.  but forced myself too and tried to do LT tempo.  got 5:44 pace but at least I ran.  My legs hurt everywhere after my run.  I'm really burned out.

6am - 3 miles. 

3pm -  8 miles total.  4 Mile repeats. Pretty good and tough.  Average of about 5:20

6am -  3 miles

3pm -  1600 meter time trial.  Pretty good time of 4:43.  Not a PR but my second fastest.  I was hoping for a quicker time more around 4:35 but it's ok, just gotta get back into racing mode.

6am -  3 miles

3pm -  AT tempo @ 5:37 goal pace for 30 minutes.  Pretty dang hard.  Still did a good push with 5:43 average pace.  It's crazy to think that last year I was doing 5:44 pace for 3 miles as all out.  Total tempo mileage was 5.25 and 10 miles total.

6am -  3 miles

3pm -  200's workout today at race pace.  Did a warmup then tried to hit about 34.5 for each one.  Good workout with a bit of speed but still pretty cheese.

6am -  3 miles.

11am -  Today at lunch our team did our Root Beer Mile.  Good race from the start.  Jason was a beast and won by like 40 seconds.  Paul was second and I was 3rd in 8:23.  Hardcore.

3pm -  5 miles on the Dino Tracks trail.  It was hard and my knee was pretty sore.  Still pretty fast pace.

9:30am -  Mr. PVHS 5k.  It was a fun race and good cause to run for carter.  I got third place behind Byron and Abel in 16:29, a 5k PR.  And I got my goal LT tempo pace at 5:18 pace so that's good.  I felt good in this race from the start and just ran, not really thinking, just running.  Glad to get my run done early to have the rest of Saturday to do stuff.  6 miles total

8am -  Tough workout today of 1600m repeats.  Not very good results with all 4 around 5:30.  I didn't eat breakfast so that was stupid.  Felt very sluggish.  Possibly from drinking the rest of the root beer left over after the root beer mile.  7.75 miles total.

2pm -  3 miles in the desert.  Painful at first then warmed up a bit towards the end and felt okay.

6:30am -  2 miles, posterior tibialis tendonitis bugging again.  I need to roll more and make it a habit.

3pm -  16 200's for practice today at 1600m race pace.  It was a good workout.  Not too hard but got my legs tired by the end.  It really helped when I focused on turnover and pushing off my toes, I got my pace much easier.  The last few were a bit fast cuz my form was just so legit I guess. and my goal was 34.5 seconds.  7.2 miles total.

6:30am -  3 miles.  Actually felt ok.

3pm -  LT tempo.  Warmed up like 1.2 then did 15 minutes at goal of 5:17.  I got 5:41.  It was insanely windy which killed the pace but it was still a good workout.  Cooled down the rest of 6 miles.  Lifted weights after. 

6:30am -  3 miles.

3pm -  5 miles on the trail.  Had some major digestive system problems 3 miles in and fell way back but other than that I felt alright.

6am - 3 miles.

3pm -  3 miles and striders.

9am -  Today was the Dogtown Half Marathon.  It was pretty fun.  I got up at 7 and tried to eat something but couldn't eat much.  Me and Alex then headed down to Staheli Farm and got on the shuttle bus.  We got up to the start in Coral Canyon and found our Pine View boys.  We ran down to the park a half mile and went to the bathroom then half a mile back.  I didn't have many goals for this race except for to try my best and it was kinda in the back of my mind that I would like to do it under 6 minute pace.  

The race started at 9 and I got with Paul and Colton, we were a good little pack.  Also Trevor and Rodney were with us.  First 5 miles were pretty easy, mostly downhill through hell hole and by the river by shanobkibe.  Trevor's bathroom problems started there and I never saw him again.  Colton fell off and Rodney pulled ahead.  Me and Paul chilled together for a bit then when the Dam Road started to slightly go downhill, I made a move and pulled away from Paul for good.  I ran alone for a while and then I was soon accompanied by an intense burning pain going up MAJESTIC HILL!  That was a killer hill and Paul almost caught me, but I pulled away again going back down.  The hill was right at 10 miles.  I got a kinda second wind here, know it was all flat the rest of the way and there was only 3 miles left.  I saw Rodney and some other guy ahead; I was gaining.  I got closer and closer until the sharp u-turn at the 12 mile mark where I passed them both.  I picked it up a bit here with only a mile to go.  Coach Holt's brother James was like 200m ahead and slowing.  Coach was on the side of the road and encouraged me to go get James.  My legs were really burning by now and I tried to speed up more but I just didn't have enough to go get him.  400 meters to go, Matt came along side me and helped me for a bit.  He inspired me deep in my soul to give and surge and I cruised gracefully and loquaciously into the finish in a time of 1:18.19.354.  My first half marathon and I was pretty happy with the result.  I ended up only 16 seconds behind James and gapped Rodney by a minute in the last mile.  

Waited around a while after to cheer my dad and bro and mom and team mates and eat food and chocolate milk and chips and stuff and get my award.  Tried to run a bit but could only manage like .25 mile.  This was a fun day with my dad, mom, and bro doing the half and my sisters doing an aid station.

6am -  3 miles.  Legs still feeling pretty battered from the half. 

3pm -  3 miles and striders.  the 3 miles was really fast; I don't think we went over 7 minute pace.  But it was okay and seemed to clear out some soreness in my legs.  After was our track decathlon to see who's good at what. Today was the 110m hurdles and the high jump, which were both fun.  I got 19.26 and 4'9".  I was still going on the high jump but my knee hurt and it was like 5:45 so I wanted to go home.

6am -  3 miles.

3pm -  Hard 6 miler but managed to keep up.  The tendonitis in my lower left leg is really bugging me lately.  Which really makes me mad cuz ive been doing a lot lately to strengthen my legs and do stuff to get it better.  We did 4 fartleks on our run.  No comment on those they were just neutral good.  After, I did more stuff for the team decathlon, 200m and long jump.  I got 26.25 and 16'6".

3pm -  leg was hurting a lot yesterday, so I took this morning off.  The extra sleep and no running really felt great.  For practice in the afternoon we did our second Kosmin test.  I really went hard and got 24 meters farther with 1519 meters.  Paul looked it up and it was an equivalent of 4:30 1600m.  So things are looking good for track season.  Goal for hurricane next week is to hit that time.  2 mile warm up before and 2 mile cool after.  I did the 100m dash and shotput throw in the decathlon today, getting 12.93s and 19 feet 9 inches.  Real spoice.

3pm -  Me and Alex went up to Cedar to watch Pine View play.  They sucked and lost.  We got back a bit late and ran the lutheran church loop.  Just us.  It was alright.  We got back and threw discus and javelin with trevor and the guys that were there.

6am -  3 miles.  I felt decent and the pace wasn't too bad either.  Did some plyos after.

3pm -  9 miles total.  2 mile warmup and then 4 mile repeats.  My goal was 5:17.  I was feeling a bit nervous about this since my last mile repeats workout was garbage.  But it was in the afternoon this time so I didn't have a problem.  First was 5:20.  Then 5:26.  Then 5:16.  Pretty hard and I didn't hold back.  Then a 5:12.  I kept my pace the first three then went hard as I could the last lap.  Hung around at the discus ring for a while and did that.  I got 77'3".  The discus coach said I was using like 1/3 of the power I could get so maybe I could be okay at discus.  It's fun, I want to do it at track meets.  After that me, Paul and Jake got our cooldown in, 2 miles.

6:30am -  1.5 miles.  PTT hurt so I cut it short and went back and did some quick exercises before yoga.

3pm -  5 mile trail run and striders.  We went up to green springs park and did Ice House trail.  Man, the hill was so exotically hard.  It was difficulter than I remember.  The view at the top was extremely infactuating.  When we did striders at the park, the grass felt so exquisit on my feet.  I went and got a drink and it was so soothing to my parched pallet.

6:30am -  3 miles.

3pm -  10 400m repeats.  1 to 2 minutes rest between each one.  My goal pace was 1:08.  I got 1:10 on the first, 7 1:08's, 1:07 and 1:06.  It was pretty hard, but I got in a pretty good groove around #7 and the rest just felt easier.  We, the team, took our heart rates every three repeats.  I guess it was supposed to be under 120 but mine was in the 150's every time.  zack got the record of 168.  impressive.   2 miles warm up and 2 miles cool down.  7.6 miles total.  Lifted weights after.  

6:30am -  3 miles

3pm -  5 miles and 4 200's.  I felt good on the run.

6:30am -  3 miles

4pm -  Hurricane all comers track meet was today.  It was good.  I did the 1600m.  800m.  and first 200m in the medly relay.  I had some pretty good races.  I got 4th in the 1600m and the 800m.  I don't know the times. 5 miles total.

4pm -  8.25 miles and a tempo.

8am -  mile repeats

3pm -  3 miles in the wind.  dino cliffs trail.

8am -  10 mile run into washington fields.  During it our team did a 20 minute tempo.  I did good, I kept up with coach for about half then he pulled away a bit.  It was hard.

4pm -  It was super windy so I went to run in the rec.  No super feet so my leg hurt really bad.  So I did 1.5 miles.  Bad idea.

8am -  4 miles easy.  My legs hurt a lot.  and 4 200's. and weight lifting.

8am -   6 400's.  They were extremely hard.  they were supposed to be at 800m race pace.  They were all a bit slower than that but I wont say its a failed workout.  I was left dead tired when we were. done.  2 miles warm up and cool down.

3pm -  I did 3 miles over by red hills parkway.  I went up gravevine, then turned and went under the freeway and just kind of explored.  It was pretty good.

8am -  Good hill workout today.  I ran with the team and we did 3 sets of 800m, 400m, and 200m.  First a 2 mile warmup then the workout.  I was just feeling medium good today but i pushed hard up with Abel.  My last set was especially good.  2 miles cool down.  My body was beat after. 9.25 total

4pm -  3 mile loop what I'm gonna call the golf course loop.  because I did a full loop around the front nine of green springs.  It was good.  I did yoga after.

10am -  Went out and did church rocks loop plus dino cliffs loop.  It was a great trail run and I really had fun.  The weather was perfect at 60 degrees with a slight breeze.  

6:30am -  3 miles.

3pm -  1.5 mile warmup first off.  Then 1600m repeat workout.  The wind was a bugger.  My times were 5:18, 5:21, 5:21, 5:13.  The middle 2 were slowed a bit by the wind.  Coach had us work on running really close to each other to block the wind.  I ran hard on the last, and Andrew pushed up with me and Paul good.  Lifted weights after to get strong and cut.

6:30am -  3 miles.

3pm -  4 miles and striders.  Went down from school to the sullivan soccer park, did striders there, then ran back.

6:30am -  3 miles

3pm -  400 workout today for track practice.  6 400's at 800m race pace.  It was very hard.  First a 1.5 mile warmup then got into it.  1:02, 1:01, 1:01, 1:01, 1:02, 1:00.  I felt good and I was with Abel the first 200 on each one, then he would surge to get his time.  1.5 mile cooldown.  Weight lifting.  

6:30am -  3 miles.

3pm -  4 miles easy and 4 200's.  During the run my left tibia hurt worse that usual.  It's been pretty sore this week.  During the 200's me and Cam practiced our 200's handoff for the medly tomorrow.  we couldn't get the timing down until the last one.  but I was so close and I tried to lean to get it to him and I was too far foward and I went down.  Sliding into home plate style.  I got hardcore scraped up.  Ruined my white tanktop, its all bloody.

6:30am-   left tibia bugging me.

3pm-  Did the 1600 in the Hurricane invite today.

Got to the meet and chilled for like an hour.  Then me and the mile crew went and did a warmup of 1.5.  I felt pretty good.  The weather was perfect, 70's and NO WIND like last time that was horrible.  

Race started and I got behind Byron and Abel.  I did my first lap as a 1:08.  Second lap I was trying to stay on the inside and just keep my pace.  Cedar kid kept trying to cut me off.  Second lap was a 1:09.  The third lap I just tried to keep going I don't really remember the second half of the race.  With 300m to go I made a move and moved up to a Lone Peak kid with long blond hair.  Ben Powell passed me with 100m to go and I just couldn't kick like usual, I worked really hard the 3rd lap.  But it ended up as a good pr with 4:37.  4 seconds to go for state qual.  Im so close, I'll get it.  

Cooled down 1.5 miles.   Later did the 200m in the medly relay.  It was pretty good; 25 seconds.  We almost got dq'd cuz paul lifted up his arm in celebration after he came from 30m behind in the 800m and passed a guy at the very end for 1st in the heat.  That was bogus.

12pm -  Did the 800m in the Hurricane meet.  

Warmed up 1.5 miles with Abel, Cam, Jason, Josh and Dallin.  Then did about .5 mile of strides and whatnot on the field.  Ready to roll

I got out pretty well at first.  I had talked myself up a lot before so I was ready to hurt.  I just went with the flow for the first lap.  Not sure what the split was.  At the start of the second lap I made a move that 100m and passed jon (dhells)  and gained on Abel.  200m to go I went to try to make a move on Abel, but he heard me or something and kicked it in and I finished right behind him.  Pretty good PR for me in this event.  I'm pretty close to qualifying for state.

Cooled down a mile with cam and jason and krenny.  My left tibia was really sore so this is all for today.

6:30am -  3 miles.  throat kinda hurt

3pm -  4*1600m and 2*300m.  Started off by 1.5 mile warm up.  I developed a cold over the weekend and my throat and lungs were burning.  We started the repeats and it felt a little better.  My goal was 5:16 about.  The first was 5:17, pretty relaxed not too bad.  The second was 5:22, a little mental lapse there.  Third was a 5:17, hard but not killer.  Final was a 5:14, it was a hard push, but I am feeling good mentally lately so it was good.  I have made sure I bring my heart to practice everyday.  The heat was getting up there, it felt like it was probably in the 80's today.        After the 16's  was 300's all out with full recovery.  I got 42 and 42.  I went to cooldown but I felt pretty crappy and only did a mile.  I will take morning runs off till this cold goes away.  8 miles total.

3pm -  Ran an easy four mile to the top of foremaster ridge and back to school.  I also did a mile while the guys did striders.  Throat was burnin.

3pm -  My cold has been really bad so I just did 3 miles easy around the track.  last 50 meters of my run my right foot started to hurt a bit.

My foot got worse over the evening and its my peroneal longus tendon.

Hard core pool run.

Went over to the rec center and did a hard pool run.

Did a hard bike workout at the rec.  Intervals of hard and easy 1 mins.

I ran 1 mile.   My foot felt like a little swollen in the place but no pain.  Then I went to the rec and bike medium hard for 30 minutes.

3pm -  Ran with the team.  Probably pushed it a little too hard with my foot today.  Taking it easy for the weekend.  execpt for the cross training.  

Went over to the rec and did a workout on a bike after the track meet.  12*1 min hard with 1 minute easy in between each one.  5 mins warm and cool.  It was hard but I just imagined I was doing like a 1:55 800.

6am-  4*800m repeats this morning.  I was a little unsure of how I would feel but I actually felt pretty good.  My foot hurt a bit on the cool down though.  I guess I'm doing some 800's tomorrow in panther relays.  I wasn't sure what I was gonna do but coach said I am racing so there you have it.  Hopefully everything holds together so I can race at dixie.  Sketchy stuff bro.

4pm -  Today was panther relays and our team was going for our school record, a 10:54.  my job was to run at least a 2:04 split for the 800m.  I got a 2:02 split which was unofficial but still probably a PR.  Unfortunately we didn't get the record but it was still a fun meet.   Good ice sesh after.

3pm -  Went to the pool right after school and did a really good pool run workout.  The team was doing a set of 600m, 400, 300, 200, 100 on the track.  So I kinda copied it in the pool even though it wasn't really the same thing at all.  I did 6 min, 4 min, 3, 2, 1, each with half length of time recovery.  It was very hard a got my legs really burning.

3pm -  Pre race 4 miler.  We went just around pvhs, down by the middle school and by dallin's and cam's houses.  It was pretty hard, it had to be like 90 degrees. killer.  4*200m after the run.

4pm -  Me and some guys who werent running in the Dixie invite today went on a nice 4 miles.  We went up by the temple and around the sunbowl.  Great racing weather this weekend.  I am really confident I can qualify for state in the 2 lap.  I also ran 1 mile on the treadmill when I got home.

12pm -  Today I raced the 800m at the Dixie Invite.  I got a good rest and good breakfast.  About an hour before the race my stomach crazy from something I drank and I lost like a quart of liquid.  So I warmed up 1.5 miles then did strides and raced.   I was in the 4th alley and got out front in my alley.  I was in pretty good position after 100m but on the second curve I just wasn't very aggresive and lost my position.  First lap was good but at 400m I should have made a surge but didn't.  I really think I could have got sub to if I would have went right there.  I came up on 600m and made my move and passed like 4 guys but it was too late.  I just really got to focus on the 3rd 200.  Me and Paul immediatly cooled down a mile then went 2 more miles with abel, jason and some more guys.  calfs really got sore.

6am -  Did 4 mile repeats.  Wasn't feeling to hot this morning but it was 6 in the morning.  I got a 5:22, 5:20, 5:26, 5:31.  Not a super good group of times.  And I probably pushed it a little too much on my foot.  Throughout the day it started to hurt.  

did yoga in the morning with the team.  fiji really bugged me this morning I felt like punching her as she was projected upon the wall.

3pm -  did 1.5 mile warm up.  Then Coe workout.  We were supposed to research sebastian coe cause he made the coe workout.  Turns out he is pretty epic.  He is also called Lord Coe.   He is a swag british politition.  He is a member of the paralment.  he was pro chancellor at loughbourough university.  I think he was a runner too.  1.5 mile cooldown 5 miles total.  pumped iron after the run.

3pm -  4 miles dogpound loop.  Practiced handoffs before the run and some after with Abel.  doing the 1600 in the SC invite tomorrow and anchoring the medly team.  The goal is state qualify for both.  

3pm -  Decent racing today

Started out with the 1600m, first event.  Me, Dallin, Andrew, Cam, and Preston went on a 2 mile warm up.  It was really boiling today.  Normal prerace routine, doing strides and stuff.  I soaked my head before.  When the race started I got right out into the lead.  I just went for a good pace not to quick.  It ended up being pretty quick though at 1:03.  I tried to kept that pace going but it just didn't happen.  The heat messed with my head today and I really didn't have a great mental race.  My middle laps were both like 1:12.  I lost my lead on the third lap but going into the fourth lap I heard the split was like 3:27 and that kinda woke me up as I thought, "I could still qualify for state."  I gave a surge there and had a decent last lap; I passed 2 guys and barely missed qualifying for state.  I felt pretty hammered afterwards and felt really lightheaded for a while.  I felt better later and went for a 2 mile cooldown with Jake.

Later was the medly relay, which I was the anchor in.  Me and Abel did a mile warm up.  Our team was Colton, Wayne, Abel, and me.  I was totally exausted but my team set me up great and I couldn't let them down so I dug in and got a 2:04.  We qualified by about .3 seconds.  So now I am officially going to state and it feels good.  I cooled down a mile.  My foot felt pretty sore on my cooldown.  Good day.

11am -  Really rough day on my body yesterday so I went and pool ran.  The team was doing their 600, 400, 300, 200, 100 workout so I got what my times would have been for that and did them all out in the pool.  I did 2x(1:32, 1:00, :45, :26, and :13), each as hard as i could for that length of time.  My recoverys were all around like 40 seconds average.  It was very hard.  I warmed up 5 mins and cooled down 5 mins.

7am -  Met at the Warbys for my run this day.  There was a group of like 10, coach and some varsity guys.  I was feeling really tired from my allergies this week.  Claratin clear sucks.  We ran over in grapevine and went under the freeway and ran on prospector trail.  The pace was quick but running on the trail really made for a nice run.  We ended with 1.5 miles hard. and a good breakfast.

8am -  Had a rough morning today.  The team had practice at the track today and we did 1600m repeats.  We warmed up 1.5 miles.  On the first one I got through 2 laps then started to have lots of trouble sucking in air.  I got a 5:35.  Then next one I went as long as I could keep the pace so 700m.  i did the last two as 800's and got like 2:34, 2:29.  Really hard.  I was asking Andrew about his asthma.  And later I asked my mom and she said when I was born the doctor said since I had hardcore exeema I could get asthma in my late teens.  So I might have something like that.  I'll get it checked out but it only bugs me like every once in a while in mornings so i don't thinks its too big a deal.

3pm -  8*200m.  Race pace minus 3-4 seconds so I was going for about 27s.  Today was quite a windy day.  Not too bad since it kept it cool along with some clouds.  My foot was sore throughout the day and on the warmup but during the workout it held up good.  I got 27, 26, 27, 27, 28, 30, 30, 28.  It was pretty hard.  cooled down a mile and half. and warmed up a mile and half.  good day.  

3pm -  This was a pretty good 6 mile run.  We head out into washington fields.  It was just pretty chill but quick too like 7 minute pace.  My legs were feeling a bit sore in my joints.  got swollen after in the weightroom.  

3pm -  Did Coe workout #2.  200m , 20, 40, 60, 80, 300.  I got 33, 37, 38, 40, 41, 42.  I was good and fast and short.  Good short workout that was good.  1.5 warm up and 1.5 cool.  Good.

6:30am -  3 miles cheese.   

6pm -  Drove up to Salt Lake today for the Davis invite which coach is just taking a few of us up to.  We got to his inlaws then went for a good run on the trails.  Threw in 4 pickups during our 4 miler.

12pm -  Today around noon I raced in the 800m at Davis.  The weather was pretty rainy and a bit cold.  Warmed up a bit and went out to race.  The race was decent.  I got an good start.  And the rest was just good, which was my problem.  All I really did was dig to keep the pace the second lap instead of go and move up.  I passed a lot of guys the last stretch but not enough for a medal.  I needed 5th for that.  I am definetly not negetive about this race but I knew I could break 5 in my mind. 

Later around 6 we did the 4x800.  It was Byron, Paul, Abel and me.  We wanted to break our school record, 8:20, but that didn't happen.  Times were just slow all around.  I was fastest at 2:05 but oh well.  Thats just how it was all damp day.  I got about 5 miles of shakeouts and warmups.  

6am -  3 miles.

5pm -  Really rough, exausting afternoon.  I went over to Snow Canyon to race the 1600m and qualify for state.  that race was not great, just a race.  I did good the first lap but the second was slow and by then I was alone and just didn't have enough drive left.  Ended up with some crap 4:39.  I then decided to do the 800 and I was beat and ran more crap, 2:06.  

After that us boys on the team did our workout of 2400m and 1600m.  I did good on the 2400m and got 7:43, but cam and paul were ahead of me.  On the 1600m I was fed up with the crap I pulled in my race so I pushed this one good mentally and kept with Paul the whole time and pulled away at the end a bit.  I had it at 1.1 miles and 5:35 so that left me with a more positive look on this evening.  Also did 1 300m at 41 seconds.  Got 8 miles total with warmup and cool downs and stuff.

4pm -  There was a JV meet at Canyon View today so us going to BYU did our workout in Cedar.  Our workout was 4 400's all out with full recover.   Warm up 1.5 miles.  We just did it along a road with a slight downhill at the first.  Also we had a strong tail/cross wind so times were very fast.  I got 52, 57(we moved it back on this one), 53, 53.  Good fast workout.  I felt pretty good during the workout but I was so sore after.  

3pm -  Today our team did our final Kosmin test.  I was pretty tired and my legs were dead but it was still a good push.  I got 1519 meters.  The wind was raging also.  I really hope the wind lets up at BYU.  1.5 warm and 1.5 cool.

6:30am -  2 miles.

6pm -  traveled up to northern utah today for BYU on Saturday.  Ran from Payson High School into Payson.  Just did 3 miles with Andrew and Skylar.  Everyone else left us and found a b-ball court and played dunk ball.  those guys were reals dudes.  ppt hurting on my left tibia so I didn't do striders.

7:30pm -  Chilled at the track meet all day just watching the sprint prelims.   and 3200 with a battle between conner and connor.   We went out and ran when we got back to our hotel.  We ran back to the b-ball court and played some hardcore dunkball.  On the way back I was feeling so good.  I'm ready to go hardcore in the 800m.  I'm really feeling like a 1:58.

12:30pm -  Pretty fun day and a good race.  I was very confident heading into this and I was really hoping to go under 2 minutes.  at about 11 all us 800 guys and coach went on a 2 mile run.  Then as i waited for my section to be called to the bullpen I ran on the grass about a mile.  

On the track I was 1st seed.  they fired the gun and then again cuz flippin Abel false started.  I felt bad for the guy.  He was DQ'd then the race started for reals.  I got out in a good position with a group of about 5.  1 kid from Alta was up front a bit.  I stuck behind these guys for the first lap which was 60 seconds.  I made my move here and passed the whole group.  The Alta kid was about 5-10 meters up with 300m to go.  I worked some more on catching him and was right behind with 200 to go.  I surged 1 more time at 100 to go and I went for the pass but he heard me and kicked it in.  right at the end another kid from alta passed me and I got 3rd in my heat.  I finished in 2:00.14.  At first I was pretty dissapointed cause I really wanted to run sub 2, but later I realized that I actually ran a decent race and qualified for state so I was happy.  

I was going to run the 800 on our medly team also but Abel did since he got DQ'd from the open 800m.  Me, Matt and Jason ran over to the Smith field house and ran a mile in there.  So that was 2 miles.  5.5 miles for the day.

6:30am -  The boys were booking it.  I couldn't keep up.  It was nice and pain free run, I have been taking care of my body good.

3pm -  2x1000m.  and 2x300m all out.  First we did a 1.5 mile warm up.  Then we got into the workout.  I got out good on the first 200m and just kept it rollin.  Led most of the way and cruised to a 2:57.  The next one Byron led and I stuck on him the whole time, 3:02.  The first 300m I got a 42.  The next I felt so tired and my legs were dead, I got 45.  The cool down was rough.  I was dead tired and felt kinda light headed.  I could feel my heartbeat in the roof of my mouth hard core.  1.5 miles.  Total 4.5 for the afternoon.

3pm -  Great pre-race 3 miler with 4 200's.    We went Sandburgs loop.  We jumped in the pond and it was so nice.  The run was just chill.  Life's great right now.  2 more meets then school is out.  200's were good I nailed Jason in the head with a soccer ball.

4pm -  warmed up 2 miles.  Then raced.  The 1600 was bad.  I got my worst time of the season.   I got my self in good position but as soon as the main group passed me I didn't go with them.  I felt so tired, worst I've felt physically in a race this year.  After cooling down I got a footling from subway and felt better.  Not great but in the medley I really felt more awake and alive and helped us PR.  I ran a 2:03 split.  I cool a mile barefoot that felt good.

9pm -  Chilled all day watching races till like 7:30 I went on a nice solo 3 miler.  It was really relaxing and nice.  Then I did more laps on the field before the 4x400m.  First was Paul, then Matt, then me, then Abel.  Paul and Matt did good getting us right behind Canyon View.  I don't know what place we were in but I just focused on the guy in front of me.  He slowed up a bit on the back stretch so I went for the pass with 200m left.  But he came back and kicked and I finished right behind him.  My unofficial split was 52 seconds.  Abel was a beast and passed some noobs and qualified us for state.  We almost got it by time but instead by 4th at region.  Swag day.

3pm -  Great peaceful run to Arctic Circle, got some ice cream, and came back.  

9pm -  Watched Alex my bro in the hershey district track meet.  He raced great and won in 5:06.  He's got awesome potential.  Then did hardcore yard work all day.  Then almost was ready to chill and go to bed when I realized i hadn't run.  So I went.  It was dark and windy and lightingy and dogs attacked me.  It was pretty sketchy times.  I did 4 fartleks during the run.

3pm -  workout- 1.5 warm up, all out: 100m, 200m, 300m, 400m, 1.5 cool down. It wasn't to hard, but after the 400 I was dead tired.  I've pretty much got strep so its pretty painful.  But it hasn't like made my throat burn or anything while running.  

3pm -  3 miles and striders.

3pm - 1.5 warm, master blasters, 1.5 warm.  Legs were pretty tired today and the workout was hard.  I'm pretty excited for state.  I was gonna take some ice home from the school to have an ice bath, but there was no bags.

6pm -  Traveled up to northern Utah for state track.  We got to our hotel in Lehi then went over to Lehi high school.  We ran 2 miles then did 4 200's on their track.  It's dope, 6 lanes.

4pm -  Did the 800 in the medly at state today.  I warmed up 2 miles on the grass by the track.  This race was ok, we did decent as a team.  Our time was 3:41 which was a 4 second PR for us.  I think my split was like a 2:01.  On my race I got the baton and quickly passed Park City.  That wasn't too smart and i soon got passed but my first lap was :57.  I fought a bit to stay up but this really wasn't that good of a race.  I made a really stupid mistake and let up about 5 meters before the finish and got passed by grantsville and they beat us by .04.  

4pm -  Second day of state and it was pretty awesome.  Me, Abel and Byron were in the 800.  We warmed up 2 miles.  I did a bunch of jogging on the grass field next to the track and got my mind ready.  A couple hours before my buddy asked me what time I wanted to get so I just kinda threw 1:57 out there.  But my main goal was to go sub 2.  

The raced started and me and Byron were in the outside alley, just us two.  I got out good and was in about 5th.  At first I thought I wasn't good enough to be up with the leaders but then I just blanked that idea out of my mind.  coming onto the home stretch the first lap, Nephi and Kale went to pass me, but I really battled and didn't let them ahead.  I surged here and my mind was just blank i was in total racing mode.  at 200 meters Nephi came on my side and Kale too.  I wanted to beat these guys so bad, I just gave it all I had.  I realized my position and thought I needed to pass Nephi for a medal.  With 30 meters left my legs started to give out and i felt like I was gonna fall over but  I didn't and ended up getting 6th.  I looked at the score board and I got the 1:57.  I was really suprised and kind of in shock that I ran it that fast.  I got a medal and so far this is my biggest running accomplishment.  swag.

at around 6 I ran the final leg of our team's 4x400m relay.  It was alright, :53.  I was dang tired.

This meet was really great to end off the season.  Now a two week break and on to XC.

7am -  .5 mile grass warmup then 4 miles, 7:29 ave pace.    Good first day of xc practice.  We had a good group of people who showed up.  Abel passed his power of Gould down to me and Matt gave me the Nike Swoll Jersey.  This season will be fun it's cool that's my bro is now officially on the team.

7am-  .5 grass warmup then 4 miles @ 7:30 pace.  Good run, we ran down to Main Street then just on Main Street into the desert and back.  It was pretty hard and I am still getting back into shape.  After that, kids running club.  Mr. Ugly is back.

7am -  .5 on grass.  Did 4.73 miles, 7:24 average pace.  Felt pretty good and Im feeling in good shape now.  

4:30am -  3.5 miles @ 8:31 ave. pace.  Me and alex got up and ran before we went on a mormon pioneer trek thing.

3:30pm -  40 minutes with hard finish.  got 4.4 miles and went 9:05 average pace.  Me and alex went after we got home from the grand canyon.  It was burning, like 102 degrees.  The pace was slow cus were running in deep sand most of the time.  The hard finish was 5 minutes and I would bet I was around 5:40 pace at least.  I got new trail shoes, some Salomons, and they felt nice even though they didn't do much better in the sand.

7am -  Started out with .5 grass warmup then our run.  40 minutes with a 10 minute tempo.  I didn't get up on time today so I wasn't able to eat anything.  It sure made the tempo a lot harder for me than it should have been.  Cuz it wasn't too fast, just 6 minute pace.  5.4 miles total.  1.6 on the tempo.  My body is still feeling good and i'm staying healthy.  

7am -  Half mile barefoot warmup then 30 minutes.  We went 3.9 miles @ 7:41 ave. pace.  My soleui were pretty sore from yesterdays tempo.  Don't know why but yeah, they felt okay running.  I learned how to control 1st and 2nd grade boys.  Use the power of the Story Stick of Wisdom.

3pm -  Met with coach, Cam, Paul, Preston, and Alex at PVHS and did a loop that took us past Sandbergs Pond.   We jumped in and it was ok.  It felt good but it wasn't super cool and the water wasn't really clear.  I struggle at drinking water while running, something to work on.  

7am -  35 minutes.  10 on road then the rest on grass.  great easy day.

7am -  45 minutes total.  Our workout was 3*6min cruises.  It was kinda like mile repeats but a bit slower and by time not 1 mile.  First was barefoot warmup on the grass.  Then some more warmup.  Then we did the workout.  It was good and I led the last one cuz I felt very confident.  cooled a bit after.

2pm -  Me and Alex ran with Paul, Preston, Cam, and Andrew around Sandbergs Oasis.  Jumped in the ocean 3 times.   Felt the presence of Marlar...

7am -  Met the team at heritage park in coral canyon.  We did some warm up on the grass then went on our run.  It was kinda hard at first but it was really damp.  We ran on to the ridge  and all the way down it to telegraph and looped it back to the park.  We ended with a strong finish, like 10 minutes about at like 6:30 pace.  It was damp to the max.  Later today im going on a backpacking trip up to signal peak (peak of pine valley mountain).  I've heard its pretty damp up there.

8pm -  I really had to force myself to go run today.  I went on a pretty grueling backpacking trip and my legs were really sore.  But me and Alex just went really slow 30 minutes around our neighborhood.  We did 9:20 ave. pace.  Swag pace for life.

7am -  today for practice we did 45 minutes and a 15 minute tempo.  I felt good on the tempo, it was pretty solid.  6:00 pace for the tempo.  

7am -  35 minutes easy,  4.4 miles.   After .5 warmup and core stuff we ran up main street into the desert.  It was a really nice run.  I finally got Igor out.

12:15pm  -  we met at Paul's hours and ran to sandburgs resort.  We swam a bit but left so we could see the national anthems for the soccer game. But we missed them anyways. 3.6 miles

7am -  First did warmups.  Then did 25 minutes on the road then 20 minutes on the grass.  It was great, really fun run.  

12pm -  Met at Pauls and ran to sandbergs and back.  we all remembered goggles this time.  It was cool I saw some big trout and found a golf ball.

7am -  Good workout it was good.

3pm -  easy 30 minutes jumped in a pond.

7am -  Nice 50 minute run starting at sullivan park and looping waaay around shnobe kibe out on a bridge and down the dam road.  Ended with a strong finish about 5:30 pace, indian run style.  I felt great, it was a fun run.

10am -  Me and Alex started from green springs park and ran west on a dirt road out toward the turkey farm road.

7am -  Really rough morning.  Our workout was 50 minutes with 15 tempo.  It really wasn't a fast pace just around 6:00, but my legs were just feeling like trash.  I really struggled on the tempo and had to really dig, but thats good.  It'll just make me tougher.  Total on the run was 6.65

3pm -  Me, Cam, and Bryan went and did Dino Cliffs trail.  we went 30 minutes and got 3.3 miles.  The heat was brutal.

am-  5 miles total.  6 minute test

pm -  3 out in the desert by jakes

am -  on the road and the grass bare foot 7 miles

pm -  up brackens loop 3.25 miles.

am -  9 miles at practice

pm -  4 miles around my house.

Barrel roll trail.

am-  ran a 20 min tempo in lava hot springs, Idaho.  60 minutes total.  8 miles

pm- ran 30 minutes around lava hot springs.  3.7 miles

am-  did a 30/30 workout on the road, still in lava hot springs.  Ran at like 6:30, it was pretty chilly.  Did 10 reps of the 30 seconds.   4.5 miles, 35 min.

pm-  ran around my campground in glacier national park.  Weather was awesome.  Scenery was awesome.  I felt pretty great.   4.1 miles,  34 min.

am-  ran in glacier.  Partially on a sick trail, part on dirt road, and part on pavement.  It was fun and the view are great here.  No grizzlies luckily.  7.1 miles, 61 min.

am -  did a 20 minute tempo.  Wasn't feeling so hot but not everyday is great.  I struggle near the end, but cut a corner on our dirt loop to catch the guys and finished strong with them.  60 minutes total, 7.75mi

race-  good solid race.  I was solo the whole time so it was kinda hard to go fast but it felt too easy for 5:19 pace.  faster than any xc races last year so its solid.

am-  60 mins with 30 tempo.  Nice run.  The tempo was hard, around 6 minute pace.  But I felt pretty good, especially compared with my last 2 tempos.

pm -  nice easy 30 min run up to GS park and back.  3.6 miles

am -  pretty hard 60/60 workout on the grass.  it was a fun workout to push myselft on though.  did 15 reps.  the last 5 were pretty hard.  5.9 miles. 

pm -  ran in the desert towards the interchange.  30 minutes.  swag. 3.4 miles

am -  did the mustang pass loop.  I was going for 45 minutes but it turned out longer.  53 minutes.  5.9 miles.  it was hard on the hills. wow.

pm-  3.6 up at altitude camp

am-  7.75 at altitude camp.  60 mins, hard long hill.

Pm-  3.7 easy.  30 minutes.  About 10500 feet

am -  90 minute run with strong finish.  Fun but hard, the trail was a bit muddy.  This really tested my endurance.  13 miles.

pm-  30 minutes, 3.5 miles.   Hard trail.

am -  30 minutes, 3.75 miles.  Felt achy but warmed up by the end.  A final jump in pine lake then we left later like at 10

am -  60 minutes with 40 minutes tempo.   8.5 miles.  the tempo was pretty hard.  our boys were absolutely awesome.  we stuck as a team the whole time.  props to jason he was especially a stud.  

pm -  34 minutes, 4.2 miles.  me and alex went out at 1:30.  so basically we ran right in the middle of the down pour.  it was awesome.  we even went extra around the block because it was fun.

am -  parkway hills.  pretty hard.  I guess i didn't have the legs today cuz paul was just flyin up it and he said he felt great.  oh well.  tomorow is my day.  time trial day.  60 minutes, 7.7 miles. 

pm -  met up at the school and ran the time trial course then ran around the area.  it was nice.  im kinda excited to race tomorrow.  man, our new football field looks so dope.  30 minutes, 3.6 miles

am -  time trial.  It was good.  I got 11:11, 45 seconds faster than the first time trial last year.  no ones time was very fast but the course was wet.  It felt hard and good though.  we did great team wise.  20 second spread for our 1-7 guys and we can do better, i know, ive seen it in tempos.  got in 60 minutes total, 8.25 miles.  thinks are looking very good.

pretty good race.  I wasn't feeling too energetic but i ran alright.  

am - 30 min easy.  4 miles

pm -  we did 3 min x 10 inside the school cuz there was lightning.  it would have been so dope to have ran in that epic storm but it was pretty fun inside too.  8 miles.  60 mins.

am -  30 easy. cool lightning and it rained a bit. 4 miles

pm -  70 mins with a long hill.  striders after.  pretty hard run, we got 9.5 miles.  

Am -  30 easy, 3.8 miles

pm -  1200 x 6.  60 minutes.  It was not too hard.  Most were like 4:45, last one I was alone so 4:24.

Am -  30 easy.  3.8 miles

pm -  60 minutes steady state run.  About 6:30 pace the whole thing.  Not too hard, I got in a nice groove and just cruised.  8.6 miles

am -  30 minutes easy but quick.  4 miles

pm -  40 minutes and 200x4.  Pre race.  Good run to sandburgs and jumped in.  6.2 total miles.  Tomorrow is SUU Invite, swag.

Race:  Pretty fun, beast race in Cedar today.  I was feelin some good vibes.  I wasn't really expecting to win but yeah.  First mile I just chilled with my team and desert hills.  Second mile kinda the same but the pace sped up slowly.  Last mile I was just battling and trying to stay with Thatcher.  At 600m or so to good I just decided yolo and moved into the lead and started kicking.  400 left, I looked back and josh was still right there so I just ran for my life cuz this was my chance to win my first varsity race.  I guess I gapped him a bit and won safely.  Pretty dope, I'm way pumped about this, and I'm ready for more.  Not a great performance by my team though.  I believe in them that they can back me up it will just take guts.

am -  30 easy, 3.9 miles

pm -  800 x 10.  1 min recovery.  Dang hard workout.  Average time was like 2:48.  60 mins total, 7.8 miles.

Am -  easy 30, 3.7 miles

pm -  easy 40 in the school cause of the stupid lightning.  It really sucked.  About 5.3 miles

Am - 30 easy, 3.6 miles.

pm -  time trial.  pretty good time trial.  I got 10:46 which isn't bad considering our course is now like equal as hard or harder than the region course, with the gravel hill.  I sat back the first mile, then had a strong last mile.  it was a good improvement from about 3 weeks ago where i was 11:10 i think.  and a PR.

Am-  ankle hurt so I cut some corners.  Got 5 miles in 40 minutes

pm-  took an easy day to give the ankle some rest and let it heal up good.  Did 30 minutes on the grass with Logan for 3.75 miles.

pm -  did 36 total minutes.  tried some tempo.  did 8 minutes and was feeling great, but my ankle was getting sore so i stopped there and went back to school.  4.9 miles

am -  really great run with cam, jason, preston, paul, andrew and alex.  we did a cool loop from sandstone down riverside dr. to the river trail, over to river road. then up around back to sandstone in a 9-10 mile loop.  80 minutes total.  good easy pace and very relaxing.

am -  We went for a nice easy trail run, Mustang Pass.  It was very good, my ankle felt mostly good.  6.9 miles.

pm -  Met with some guys at Sand Hollow and did 40 mins.  Me and jake got 4.8 miles.  Nice day at the lake, it was fun but the waters super low so the cliff jumping was kinda sketchy.

am -  Good cheese morning run.  It was noticeably darker than last time.  30 minutes, 3.8 miles.

pm -  I ran 4 x mile repeats on the region course.  I got 6 flat on the first two then 5:52, 5:54.  It was super hot and that made it pretty hard.  The rest of the team did pretty good in their races! 60 minutes, 8 miles

am -  easy 30 minutes, 3.8 miles

pm -  went to go sand hills with the team.  I did the first two, but the uneven ground was really torquing on my ankle.  I stopped there and then finished up with the team.  51 total mins.  6 miles

am -  easy 30 minutes, 3.6 miles

pm -  60 minutes total, 30 steady state tempo.  It was pretty good we went over around foremaster passed the hospital.  then up over foremaster onto riverside dr.  then all the way up to harts, over to the running center, and back to school for 8.2 miles.  the tempo was prime.  we were usually around 6:20 pace.  it felt just like fast but easy, except going up foremaster ridge.  

am - easy 30 mins, 3.8 miles

pm -  pre race 40 mins, and 4x200's.  nice and easy, it felt good.  we jumped into sandburgs ocean.

am -  Race, Las vegas Invite.

Kind of an off race for me.  When the race started I felt like the pace was super fast, my legs were already so tired.  My physical part was feeling like crap.  I kept weaving around people to get into the front pack and stayed there for about a mile.  I didn't feel good, like at SUU I felt great, like I could squat 400lbs.  At 1.5 miles, Cam came up to me and we ran together for a while.  He made a move at 2 miles that I went with for a bit, I just didn't have it to stay with him.  I was able to pull it together the last half mile and pass a good amount of guy, that was a mental battle I won was to go with a half mile left.  I was also to have a good sprint and I passed two guys in the last 5 feet.   

Thinking back I don't think I was as prepared today as I was for SUU.  Then, I ate 2 PB&H sandwiches before the race and a pear, and today it was a few peaches and some graham crackers.  I also didn't hydrate enough on thursday and friday.  Next time, I need to feed the machine good.  Not to mention, today the heat and humidity felt insanely hardcore.

Our team won the varsity race, jv race, and frosh/soph race.  And we won the overall champions cup so thats supa swag.

am -  30 minutes easy, 3.8 miles

pm -  good 10x800 workout on our grass/dirt course.  I was feeling very good today.  I was doing really good mentally and my body was feeling good enough to react to what I told my legs to do.  The times were very good.  Going from 2:55, :53, :49, :46, :46, :46, :46, :47, :42, :37.  Each with about 1:15 recovery.  60 mins total, 8 miles

am -  easy 30 mins, 3.6 miles.  a bit of rain, not much though

pm -  easy 60 mins and 8 striders.  Had to wait in the school for a while cuz of lightning danger (like the 3rd time this year) so we watched dope videos like Dave Wottle '72 olympics, and El Guerrouj vs Lagat 1500.  any ways, our run started out pretty fast and I felt pretty achy the whole time.  I feel like I finally loosened up a bit on the striders.  8.8 total.

am -  30 minutes easy, 3.8 miles

pm -  time trial.  10:40.  this was a good race.  I was battling mentally the whole time and never really settled at all even when i was alone.  I felt like I ran faster than 10:40 but it was still a 6 second improvement on last time so thats good.   we also did 2xmile after, 6:02 and 5:55, and those were pretty hard cuz i gave it my all in the race.  50 mins total, 6.9 miles.

am -  30 mins easy, 3.8 miles

pm -  today in st. george over by our school, pine view, there was some guy who robbed a bank and took hostages and there was a shootout and it was hardcore.  so we were on lockdown till 4:30, then we had practice.  we just did pre race 30 mins easy with 4x200's.  it was pretty nice.

noon -  Our team traveled up to Sugarhouse park to run at the state course before we raced at Herriman.  We did 40 minutes with a little fartlek workout to get the legs moving a bit.  5.4 miles.

pm -  Good, fun race today.  My main goals were to be around the top AF guys and get a shirt.  I didn't really have time goal because I couldn't base anything off last year (insane mud).  I'm not sure on the distance but i think last year was 5k.  Us guys warmed up over to a neighbor with construction to use the johns.  Which was nice cuz we found like 5 which were all pretty clean.  I got a great start in the race, top 10 or so.  There was plenty of room to move and I never got slowed down by anyone.  I worked pretty hard the first mile to keep a good position.  The second mile I passed like 3 or 4 guys and twisted my ankle hardcore, but it felt fine.  The giant hill called the mutha cussa was much bigger and harder than I remember but it went by quick.  the last 3/4 mile, I just grinded through and kept my 10th place spot.  I was all alone with guys like 10 seconds away in front and behind.  I finished in 17:07 and our team got 2nd place so that was awesome.  our girls also got 2nd.  my ankle was actually rolled hardcore and it got very sore.

pm  -   Hurt my ankle in the race yesterday.  It's very sore.  Went for a nice swim.  40 laps in a 25m pool.  So 1.25 miles in 48 mins.

pm -  foot still tender, much better than Saturday though.   I went to the rec center and pool ran.  Did 7x3mins and 3x1:30, all with 1 min recovery.   It was a good hard workout.  I lifted weights while I was there too.  It's sucks to be missing these days while my team is doing some hardcore workouts.

am -  I did a nice slow 20 minutes.  My foot was sore but able to run on.  2.2 miles

pm - I ran around Bloomington hills park while our JV schooled DH in duel in the desert. They swept it and got all top 7 spots.  I did 45 mins and got 5.4 miles.  I should be ready to race at Woodbridge.

am -  I ran 20 mins again, but with the team for the first half so it was faster.  I got 2.5 miles.  Foots feeling better every run.

pm -  ran like 6 miles

am -  full 30 with the team

pm -  pre race, 40 with 4x200.  I felt solid on the 200's, foot feeling good a full speed.

am -  nice easy 30 mins, 3.8 miles

pm -  got down to Irvine to the course around 3 and we ran most of it.  it was looking pretty good and fast.

         After chilling and the hotel and watching cops and eating dinner, we went over to the race at 8pm.  there was so many people!  We warmed 2 miles and then finally raced at 9:42 cali time so it was pretty late.  The race was just dope, it was so fast!  i started out fast, 4:53 but so many guys went out too fast and I moved from like 15th in the first mile to finishing 4th in 15:11.  nice PR!  Man this experience was super dope, we even won the small school division race.  

am -  we got up at 7:30 and ate a quick breakfast then went and ran a 80 minuter with a strong finish.  Man this run was so fun, everything said was funny and it was fun to run in a new place.  great run, great trip.  10.6 miles.

am -  easy 30 mins, 3.8 miles

pm -  michigan.  felt very tired and crappy.  also 4 striders.  

am -  very easy 30 mins since we ran with the girls.

pm -  75 mins with strong finish.  still very fatigued.  10 miles

am -  easy 30. 3.8 miles

pm -  very hard workout but i beasted and feasted.  we did 2 miles at like 11:55.  the I did 2, 1milers at 5:01 each.   they were just supposed to be at very hard pace.  and they were, my legs were sore and it was fast but I was able to win a good mental battle going into fridays race at nebo.

am -  easy thirty  mins.  3.8 miles

pm-  pre race 40 mins & 200's.  5.65 miles

am-  easy 30.  3.8 miles

pm -  Race at Salem Hill High School.  Pretty good race for me.  I got out pretty good, maybe a bit fast.  I held strong for 2 miles when Kale, Josh, and Jaden from DH passed me and I knew I had to go with them.  I did and we started passing people.  About 600m out I let Josh and Kalen slip, but I stuck on Jaden.  I waited till about 200 meters and sprinted past him and one other dude.  I finished in 15:39 which is utah PR (15:11 at woodbridge).  I need to just chill with the top DH guys like I did at SUU, that's the best strategy for me.

Am -  workout at sugarhouse park in the rain.  It was dope.  7x800m & 3x400m.  Good stuff. Then we ran over to the JV races at the park south down the road. 73 mins total.

nice race.  a PR on the course for me and fastest other than woodbridge.  I can do better though.  bad race for the team not gonna lie.  we almost got beat by cedar.  we good though, on to winning region.  

i guessed on the mileage for the week but its probably pretty acurate

am -  30 mins easy.  3.8 miles

pm -  michigan, 4.25 miles.  time: 23:47.  pretty solid, much better than last time.  7.25 miles total.

am -  easy 30 mins, 3.8 miles.

pm -  super easy 30 mins.  we probably got about 3 miles.  it was slow but it felt so good.  i think we all needed this.

Am -  easy 30 mins, 3.7 miles

pm-  Varsitys did a workout at BHNP.  Us boys did 4x800m and 6 400m finishes.  I felt alright during it and I was spent of all my energy when we were done.  Then we drove up to the meet at Snow Canyon to watch our team.

am - 30 mins, 3.7 miles

pm -  all out 1600m on the track.  It felt good, hard, but I miss racing on the track.  I kinda sat the first two laps and lets other guys lead.  Then picked it up the last two and got 4:35.  Almost a PR.  I was all alone the last two laps.

am -  30 minutes, 3.5 miles

pm -  4x400m hill repeats.  40 mins total, 5 miles

am -  me and my dad did the zen trail over by green valley.  It was dope.

am -  20 minutes, 2.5 miles

pm -  400, 300, 200, 100 meters.  all out.  4 miles total

am -  easy 20 minutes

pm -  Region. swag!  I was ready to win this race, I was just ready to race hard.  

I got into good posistion and I battled.  I am happy with my 3rd place because I know I gave it my all.  Its a bit of a bummer that I was the only one to break up DH's perfect score but they are beast.  I have no regrets about this race especially about my finish.  I was about 10 meters behind Thatcher with 100m to go and almost settled for fourth.  But I really kicked it in and got 3rd.  I am ready again to go for the win at state, I can do it.  

pm -  Nice easy 30 minutes.  Then striders. 

State.  I was feeling pretty good for this race, but I just screwed it up and definetly didn't do as good as I should have.  My first mile I went out with the top guys and through 1 mile in like 5:05.  That really took a lot out of me, and when the pack behind me caught up, I was too tired and didn't fight.  The rest of the race, I gained on the second big group and passed a guy at the end for 11th.  My result was partly of mental weakness and also I really ran the race completely wrong.  I need to go much slower and gradually speed up.  Oh well now I just move on to Nike and look to beast an feast there.  And get ready for a state championship next year.

Played some ultimate after the run and bloodied up my face pretty hardcore.

Am- easy 30 mins

Pm - we did 1000m repeats on the grass.  Usually around 3:15, ended up doing 6.

Am - easy 30 mins

Pm - nice 60 min trail run.  

Am - Easy 30 minutes, 4 miles

Am -  easy 30 mins, 3.9 miles

Pm -  Michigan workout.  The whole thing was 4.25 miles in 24:02.  Not a great time but the legs weren't fresh at all so it was actually a very good run.  I was able to push really hard.  7.75 miles total

Am -easy 30 minutes 

Pm -  swag Halloween run as Ethan Young of Milford.

Am -  met up and jakes at 6:40 with some guys and coach.  We ran out in the desert.  We got 10 miles, it was pretty fun.  We sped up a lot the last bit to like 5:30 pace, I guess we were doing a strong finish.