Hurdle the Dead, Trample the Weak

Weight Room

Bench Press	Squat	Push Ups	Abs	Leg Press
30 w/ 60lb	60 w/ 45 lb	100	100	15 w/ 60 lb

PM: 4 miles + Weight Room

Ran an easy 4 miles and then headed to the weight room.

Had a great weight workout and I know that I am goin to be sore so after I finished I did a little bit of streching.

PPM: Basketball

Went to basketball practice for our chuch team. Last year we made it to the semi finals, this year we are going to take the championship.

PM: 8 miles + hills

Ran 8 miles in the gully. it was very icey but still good running ground. Afterwards ran 6 hills

Weight Room

Bench Press	Weighted Plank	Clean and Press	Box Jumps	Sit ups
45 w/ 60 lbs	4 min w/ 20 lbs	60 w/ 20 lbs	60	100

PM: 6 miles + wieght room

Ran 3 miles for a warm up and then headed to the weight room. Afterwards I ran 3 miles with my mom. Focused mostly on upper body in this weight room session.

PM: 8.5 miles

Ran for 60 min

PM: 2 miles

My IT band started bugging me during the weight room so I dropped my workout, did strengthening and went home. Will probably take a day off to rest it.

Day off for my IT Band

PM: 4 miles v+ Weight Room

PM: 10 miles

Started at Alta and ran up to the gully. From there I ran the gully longer run and then all the way back to Alta.

PM: 5 miles

Ran over to Wasatch and then down Pepperwood

PM: 5 miles

Ran in the storm. Ran up to Dimple dell, down to 1000 East on 10600 South. From there ran over to 11400 South and then back home

PM: Weight Room + 5 miles

Weight to the weight room first today and then ran 5 miles after.

PM: 8 miles

Ran a nice tempo run today. Ran a 10 min warm up/cool down and then 3 on 3 off, 2 on 2 off, 1 on 1 off, and then 5 min rest repeated 3 times.

I was a little sore from yesterdays workout but it wasn't too bad. My first set was pretty hard, I couldn't get my legs to move, but I think it was because they were just adjusting to the speed and cool air. My second set was a lot better. I was able to get my knees up and really stride out. My third was the best. I thought this workout would be a lot harder, but I think because of the 5 min rest inbetween each set it made it easier.

PM: 4 miles

Ran a hardish trackworkout in the wind today.  1000, 600, 300, 300

PM: 6 miles

Started with a 1 mile warm up then ran a track workout.

1. 4 X 1000 M @ 80% effort with a 400 M recovery jog

2. 400 M jog

3. 1 X 300 M @ 80% effort 

4. 100 M Jog

5. 2 laps sprinting the straights @ 90% effort

6. 800 M jog

PM: 5 miles

5 miles at 6:00 pace

PM: 5 miles

5 miles at 6:00 pace

PM: 4 miles

Ran a 1 mile warm up and then ran 3 sets of 4 X 200 M. Ran the first set :32, :34, :33, and :32. My next set at :31, :31, :30, :30. And the last set at :30, :30, :29, and :28. The running felt good and fast, but I was pretty dehydrated and filled a trashcan with my lunch after the last 200.

PM: 8 miles

8 miles 6:30 pace

PM: Tri Meet

We had a tri meet at Jordan today. I ran the 1600 M, 3200 M, and the 4 X 400 M. I treated today mostly like a workout day becuase we didn't have real competition. In the 1600 M I took the lead for the first lap and then Will from Jordan take the lead and break the wind for me. On the final lap I retook the lead and out kicked him. During the 3200 M a Jordan kid stayed with me for a while, but soon fell back. I won that race with a 250 M lead on second place, lapping everybody but second and third place. In the 4 X 400 M,  I bet a Brighton sprinter (Ryan) that I could beat him in his leg of the 400 and so I ran the 2nd leg. The deal was even if your 1st leg choked and was slow, the winner of that leg between the two of us got $20. The race started and Brighton's 1st leg came through, in 2nd place and Ryan took off. My 1st leg came through in 7th place, giving Ryan a 50 M lead. I grabbed the baton and gave that 400 M everything I got. I caught with Ryan at 200 M, passed him on the turn, and out kicked him on the home stretch. We later lost our 2nd place to Brighton in the 3rd leg, but we held on to 3rd place and I got my $20.

PM: 4 miles and Weight Room

Today because of the random snow storm practice was held inside. We did a mixture of circut runs throughout the hallways and core building in the weight room

PM: Skyridge Classic

Ran a great mile today, but it could've been better. I made all of the right moves but just at the wrong time. I took the first lap out at a reasonable pace. Second lap I began to pass people, but I did it on the curves instead of the straights so it really slowed me down. Third lap I ran into 2nd place in the backstretch, but was passed at the home stretch. Going into the 4th lap I started my kick in 10th place. Kicked the whole lap and ended up crossing in 3rd place. I think that if I had made all of my moved on the straights I would have run a time closer to 4:30, but it is what it is. Also some faster competition would have helped a lot. I ran the 800 also today, but when the pistol went off me and someone from Timpangous ran and literally fought for the lead. We were elbowing my but I backed off after he spiked my foot and ripped my spikes. Ended up beating him though so....suck it.

PM: 5 miles

Ran a pretty hard workout today. We ran a 1600, 2 800s, and 4 400s. The 1600 we came in around 5:14. There was some intense head wind so it was pretty hard and we were also saving some energy for later. The 2 800s I came in about 2:15 for both. All of the 400s were sub 70 sec. It was a good workout but really hard.

PPM: Tennis

Played some tennis with my litter brother to help him practice.

PM: 4 miles

Ran around the hidden valley loop getting ready for tommorrows meet. Tomorrow my goal is to run under or close to 4:30 in the 1600M which will be really hard, because there will be no competition so I will have to be pacing alone with a watch. Went and bought some compression sleeves for my shins so that will probably help me a lot.

PM: Tri Meet

Ran a pretty good tri meet. We had problems with the timing system so they decided to run the mile first, so I had no warm up for that so I just strided it out. My next race wasn't until the end so I went up to the press box to commentate and play music and it was fun. When I become old I want to announce track meets. My next race a a 4 X 400 and I was running the anchor leg. We had a really big lead when I got the baton, but Sammon said he was timing my split to see if I could get on the state team so I ran it pretty hard. Can around at a :55 sec. Felt pretty good about it. I also got accpeted into the Davis Invite in the 1600M and the 800M so I can't wait for that.

AM: 4 miles

We ran 4 miles on the track today and so I took it pretty hard. Averaged a 6:01 mile pace and was still feeling great.

AM: 6.5 miles

Ran 6.5 slow miles up at Alta ski resort. We ran a new trail which is much shorter but really steeper. Murph wanted us to all stay together so for the firs 5 miles I ran really slow with the group. Once I was able to break free I really ripped it down the moutain clocking my 6 mile at 5:27 and the last half mile 2:30 (so 5:00 pace). It felt good coming down fast and it really loosened me up from the slow up hill.

PM: 3.5

Wanted some fast miles so I ran 3.5 miles by myself at around 6:30 pace. Ended that day at an even 10 miles.

PPM: Stretching

Core

Push ups	Sit ups	Step ups
100	100	200

AM: 4 miles

Ran to Cresent Park today and did 6 barefoot striders and then some core and ran back. We took it easy most of the time, alot of people were sore from yesterday. More to come tonight.

AM: 6 miles

We ran 15 min easy (2 miles on the dot) and then ran 20 min hard. The workout felt great and I felt great the whole time. I paced Ian for the first 15 min at a 5:30 pace and then dropped back because the other guys were slowing down so I dropped and brought them back up to a 6:00 pace and made sure that they finished hard. Afterwards we ran a 400, except the first 100 was easy pace and the last 300 was maxed out. I ran that in :59. We then did 40 pushups and situps.