Hurdle the Dead, Trample the Weak

AM: 10 miles

PM: Full Body Training

Ran 10 miles in Jackson Hole, Wyoming. The elevation was around 10,000 ft so I got some good elevation training. I ran 5 miles down the canyon and followed the Snake River and then ran back up to my camp. In the afternoon we ran a copes course which required a huge amount of upper and core strength and really gave me a workout. 

AM: 13 miles

PM: Core Strength

In the morning, I ran the same route. In the afternoon we had another core challenging course which left me sore.

AM: 10 miles

Same route again along the Snake River.

PM: 6 miles

So, I got home yesterday at 1:00 AM and was exhausted, so I accidently slept through my alarm to go run with the team which really sucked, so I did 6 miles alone. Only did six because I was so tired. I'll be at practice tomorrow.

400 Splits

1	2	3	4	5	6	7	8	9	10	11	12
77 sec	80 sec	78 sec	78 sec	78 sec	76 sec	79 sec	79 sec	78 sec	76 sec	70 sec	65 sec

AM: 5 miles

Today was my first day back with the team and it was great. We started with a 1 mile warm up and then ran 12 X 400s. The first 10 were at 80 sec and the 11th was at 75 sec and the last was a 200 at 37 sec and then a 200 max effort. We finished with a 1 mile cool down. Stayed pretty even on the splits, except for the 11th one where I got a little excited, but the workout didn't feel hard at all. I really liked this workout because it wasn't speed workout, but more of a pace learning and pack running workout, which will help us in the upcoming season. Also I broke 1000 miles for the year today!!

AM: 8 miles

PM: 2 miles

Woke up early today and ran the gully longer run by myself because I had something at 9:00. I felt great during the whole thing, but I didn't get a time on it. Later in the evening I ran 2 miles to get me up to my daily quota.

1	2	3	4	5
2:39	2:38	2:39	2:38	2:30

AM: 5 miles

PM: 5 miles

Today was another track workout that I liked. We started with a .5 mile warm up and then ran the lower loop and then ran 5 X 800 at 2:40. The 5th 800 had a max 200 at the end of it that I felt great on. Throughout the workout we hit our splits everytime which usually never happens, but it was awesome. 

AM: 10 miles

Today was an easy day to be prepared for tomorrow's Alta Run, which I am really excited and ready for. More to come tonight.

Ran 11 miles up at Alta with Blake.

10 miles in Idaho

5 miles easy in Idaho

Core H Routine

Prone Elbow	Running V-Sit	Plank Left	Flutter Kick Back Hyper	Plank Right	Indian Sit-Ups	Plank	Sit-Ups	Scissor V-Sit
60sec	60sec	60sec	60sec	60sec	60sec	60sec	60sec	60sec

AM: 7 miles + Hills Sprints

PM: 4 miles + Core H Routine

Ran the Gully Longer Run today and PR'd in it.  I ran it in 51:26 which was hard to do. We took the first bottom half slow so that Phin would know where to go, but once we got to the top trail I went sub 7 (around 6:18) to get my time. Afterwards I did 6 max effort hill sprints. In the evening, I ran 4 miles around the cemetery loop with my mom and immediately after did the Core H Routine with 30 sec rest in between each drill.

Track Workout Splits

1st 1000	2nd 1000	1st 800	2nd 800	1st 400	2nd 400
3:19	3:17	2:39	2:38	74 sec	66 sec

AM: 7 miles

PM: 4 miles

Today was another successful track workout. We ran 2 X 1000 @ 3:20, 2 X 800 @ 2:40, and 2 X 400 @ 75 sec. On the last 400 we ran the first 200 @ 37 sec and the last 200 max effort. In the evening I ran 4 miles around the cemetery loop with Austin.

AM: 9 miles

Ran 9 easy miles on Porter Rockwell today with the team and Read and Chase which was a surprise. More coming tonight.

AM: 13 miles

Today I really got pushed on the run. We started out with a warm up loop around the parking lot (which turns out to be .36 miles) and then I ran the Alta run with Tayte. He really pushed me and really tired me out, but I was able to keep up and talk to him about running. Anyway I got in 9 campground loops which gave me 12.21. I ran the parking lot warm up loop again to measure it and got  to roughly 13 miles. I took a evening off today, so nothing to report there.

200 Splits

1	2	3	4
:35	:33	:29	:32

AM: 2 miles

Today is supposed to be an easy low mileage day so there wont be much to report. Today I started off with a 3 lap warmup, ran 4 X 200 @ as close to 30 as I could get, and then a 3 lap cool down. It was really hard to hit 30 because me legs were tired from yesterday, but I did my best.

AM: 13 miles

We ran up at Jeremy Ranch Road today and I really liked it. We sorta mixed in a speed workout with a distance but it was okay. We started with a 1 mile warm up and then I ran 12 miles with 5 X 800m @2:40. I hit all my splits and on the last 6 miles I kept my pace sub 6:50. Felt like I got a great workout. Not sure what I'll do tonight, but probably make it easy.

Today we started out with a 1 mile warm up and then ran 12 X 200s with a walk jog recovery (but I just jogged the whole time). The first set of 4 was going to be 5k race pace, the next set was straining, and the last was full blown max effort. I lost the guys about number 8 which really sucked because max 200s without other people are hard. We finished with a 1 mile cooldown.

No running. Had to take care of freashmen all day.

Weight Room

Push Ups	Sit Ups w/ 12lb ball	Plank w/ 25lbs on my back	Jump Rope
100	100	3 X 1:00	2:00

PM: 5 miles + weight room

Today we ran 8 flying 40s so a 40M max sprint with a 800M easy jog. It was great, I loved it. Afterwards we went to the wieght room. 

PM: 6 miles

Today was a harder workout, but it was needed, for me at least. We ran a 6 mile progression run the 1st mile was at 8:00, 2nd at 7:30, 3rd at 7:30, 4th at 6:30, 5th at 5:30, and the 6th faster than 5:30. We started off great, but we were anywhere from 15-30 sec fast except for the last two where the 5th we ran a 5:35 and the last mile I ran a 5:44 which really bummed me out. I lost Zach and Taven at mile 3, then David dropped off about mile 2, and then I ran the last mile alone. I loved this workout because it was a huge mental workout. It was hot, I was sore and stiff, and my throat was so dry when I breathed in I would whistle, but I kept telling myself to go on and it really helped me by not stopping because then when I feel this way again, I will know that I can do it. I feel like this workout helped me grow more mentally then physically.

It's hard finding time to run in the evenings so next week I'm going to try to institue morning runs.

PM: 5 miles

Today was an easy day since we have a race tomorrow. I ran 2 miles on the track alone just to get some milage, but then we ran 12 laps: 4 easy, 4 striding the straights, 4 easy. 

AM: Grass Relays + 4 miles

Today I woke up late and missed the bus to the race so I had to get up there by myself which really stressed me out because I wasn't sure if I was going to make it on time or not. Anyway when the gun went off I had a great start, I was in the leading pack, but of course someone "tripped" so they called it back and we had another start. On this start, I did not do so well. When the gun went off I got pushed back into the middle group and got boxed in which really slowed me down. In the race I was feeling great. I was passing people the whole time and running hard. I hit about 8:10 with .5 miles left. After I reached the gauntlet and ran through it I really picked up my pace and ended with a max effort downhill finish. 11:01 wasn't the time I wanted at all. I was hoping for somthing around 10:50, but I wasn't in it today. What I would do differently was I would take the start faster, pick up my pace just a tiny bit, and kick at with .5 miles left. Aftger the race we ran 4 miles easy before getting on the bus. When I got home I was planning on going for a run, but I passed out on my couch and didn't wake up in time to go on one.

400 Splits

1	2	3	4	5	6	7	8	9
75 sec	76 sec	73 sec	74 sec	73 sec	74 sec	71 sec	70 sec	58 sec

PM: 9 miles

Today I got out on the track right after school and ran 2 miles by myself. We started with a 2 mile warm up, then ran 10 X 400 @ 80 sec to 75 sec. For some reason, I was feeling really good today, not pace wise, but muscle wise. The first one we hit was a 75 and from there it kinda took off. I was feeling fast and unstoppable, so I ran that way. On the 9th 400 coach said that if we got everyone under 75 seconds and 3 people under 65 seconds then he would make that one our last one so I took off and ran a 58 second 400 for that one. Afterwards did a 10 min cool down which got me up to 9 miles.

PM: 8 miles

Today was just a 60 min easy run around Alta.

PM: Pre-Region

I had a pretty good race today. We got to the park at like 5:00 and I didn't run until 7:45, so I got in a good nap before the race. I ran a 3 mile warm up with 1:00 race pace thrown in there every once in a while which I think really helped me. When the gun went off, I went out with the lead group and kinda got boxed in in the back. I could tell from then that it would be a fast race, so I picked up the pace a little bit to try to say with the pack. Throughout the whole race I felt great. My first mile was 5:16 and I don't know the rest. In the last half mile, Trevor (from Corner Canyon and also my Running Rival) caught up with me. He pulled ahead a little bit and I let him. Once we hit the chute I pulled up next to him and ran stride for stride with him. Well slowly we both started picking up the pace side by side until we were both giving it everything we had and more. I barely pulled ahead in the end and beat him. It felt great to finally out kick him for the first time. After the race I didn't cool down.