Train like you race, race like you train.

Today was super windy and a pain to run into but when the wind was to your back it was nice to run in. We did a 3 mile tempo run today for are workout with 2.5 to warm up with then the the 3 miles of tempo and a half mile to cool down. We started at monarch and took the paved trails up to butterfiled park for are warm up and we started there. We went down 64 west and then down 134 south for the 3 miles of tempo and did the cool down  at monarch. The warm up pace was about 8:15 averge and the 3 miles of tempo were 1st-5:33 2nd-5:23 3rd-5:23.

I was really trying to make it more of a progressive run so I didn't get to run with Adam or Caleb for the first 2 miles of the tempo but I caught up to Caleb at the end and Adam was about 5 secounds a head of me. I would always take my first mile of my XC races way to fast so I am really trying to work on that through my workouts and runs this fall and winter before track starts. The wind was mostly on are side till the last little bit of the 3rd tempo mile when we turned north back into the wind. I felt pretty good this run but my right shoulder has been killing me all day today. I think I sleep on it wrong last night so the last mile was a little harder then it should have been but other then that it was a really good workout today.

Easy 5 today, felt really Good on the run today. Started at rose crest park and went out to main street and back. 6:40 average

Easy run at Daybreak lake today. Went 3 miles at about 8:00 min pace. We have a hill workout tomorrow so we took it easier today.

Today I had my hill workout today and we did 6-400M repeats. I started at Rosecrest park and ran to the switch back up on the mountain (Little Bradshaw). We warmed up about 2 miles. Coach told me this is more strength training for my legs then a speed workout. 1-2:12  2-2:13  3-2:11  4-2:09  5-2:09  6-2:06. The first 2 repeat I did it with Adam and Caleb but Caleb fell off after that, I think his knee is hurting him again. Adam and I killed this work out. When I would start to push it he come right along and when he push I go with him. We both did really good on this workout today. Coach was really happy with us. He actually told us good job today. It was really nice weather also outside today but my hands got really cold towards the end of the workout. We finish with a 2 mile cool down back towards the park. Dallin and Corbin also had a pretty good workout today also. Feeling really good this week, I am ready for Pre-footlocker this Saturday.

Easy run today, started at rosecrest park and did an out and back to cove rock. 7:13 average. Have pre-footlocker tomorrow so nice and easy.

Pre footlocker was at AF today. I did my warm up with the team and ran 2 miles around AF. After we spiked up went and did some striders and A skips and B skips before the race. My back was a little tight during the warm up but it loosened up after the warm up. I treaded the race more like a work out so I could learn how to negative split in my races. This last cross country season I did really bad at racing and going way too fast on the first mile. I really tried to negative split all my miles this race. I got a 5:34-5:28-5:27. I ran with Corbin most of the race till I pass him on the track. I felt really good during the race and I'm glad I ran like that. I got a 17:28 for 5k. At the race at Davis next Wednesday I'm going to really race it and try to get a good time and PR. After we went on a 6 mile run with coach around AF and Lone Peak. I had a 6:47 average and my last mile was a 6:04.

6-500m repeats today at Monarch on the grass. Went on a 1 mile warm up with .5 mile of striders before the workout. My back felt terrible during the work out today, when I did the striders my back really started to hurt. It the same problem I had during track and the end of this XC season. Coach wanted us to hit 1:30 for are 500's. 1-1:32 2-1:30 3-1:32 4-1:27 5-1:34 6-1:26. My back was hurting the entire workout. I hope it doesn't hurt during my race Wednesday. After we went on a 2 mile cool down.

Easy 3 mile run today over by Corbin house. We ran to the high school and ran a mile in the school because it was so cold and windy out side today. After we then had some hot chocolate at Corbin house.

Race at Davis, back was really hurting but I still raced. Raced really bad got a 17:05. 2 mile warm up and a 1.5 mile cool down, back kills.

Butterfield Canyon but I took it easy becasue of my back. 7 miles at 7:13 avg. The first part of the run is all up hill so on the way down you can really push it if you want to. 

Ran up at the U today because we were at the football play off game. Herriman won. It was an out and back from the stadium up to the hospital. Pretty easy run. 7:09 avg.

Ran Provo Canyon today. Really cold run but was super fun. Had some killer hills on the run because we couldn't find the right trail back to the mouth of the canyon. We ended up going 12.5 but I want to get a half marathon so I add on a little. 7:53 avg.

Hill workout today up at the ravine up by my house and the reservoir. Really windy and cold but not to terrible. For the workout it was 300m, 250m, 200m and 100m up a killer hill. We did 3 sets of each. Adam and I lead the workout except for the first set, peter went way to fast and died really bad. I started down at monarch and ran 2 miles up to emmeline at 7:45 pace for the warm up. Then 3.5 miles of speed and then a 2.5 mile cool down at 8:30 pace. My back really hurt today but going up the hills wasn't as bad as going down them. That really hurt my back but I was able to do a really good workout today. After Levi, Joe, Adam, Corbin and I went over to the rec center and did weights and core for little more then an hour. Now time for Homework. 

Trail run Tuesday at the end of Juniper crest. Mostly recovery run today because of the workout yesterday. Went 5 miles with the boys on the trails, nice and easy. 8:05 pace 

Time Trials was at Monarch for Foot Locker today. Got 2nd to Adam by 2 seconds. I need to stop letting him beat me. My back felt alright today but not great. My back was horrible yeastier day but I think it is getting better, I think. We had a 1.5 mile warm up. The race was from Monarch up to rosecrest and then back down to the park over by Grinder. I was happy with my race, I got 17:17 and my back didn't hurt to much during the race but after it did. My 1st mile was 5:55, 2nd was 5:34, 3rd was 5:11 and the last little was at 4:48 avg. First mile was hard to get going because it was cold and mostly up hill but after that I was able to get going. I lead for the first 2 miles because I thought that the down hill on the 3rd mile was going to hurt my back but it didn't really. Cool down was 2.5 miles so we could get 8 mile for the day. It was at 7:14 pace for the cool down. After I went and did some weights with some of the boys on the team.

Easy 7 miles before the XC banquet from rocecrest up to the cove. Really sore from weights yesterday. 7:10 pace

Ran 3 miles before the football game from the high school. After we went to Corbin for lunch and then to the game. Herriman won!!! After the game Adam, Corbin and I went to the rec center and ran 5 miles on the tread treadmill because it was to cold and dark out side when we got back from the game. 

Ran up at Suncrest today over in Draper. The run starts at the bottom of Traverse Ridge Rd. and I ran all the way to the top of Suncrest. It was a 4 mile run to the top and it was a 2000 ft clime to the top (8:45 avg for the first 4 miles). We ran a mile at the top pretty slow so we could add on. The first mile going down we to slower so we could warm up for the last 3 miles. 6- 5:50   7- 4:58   8- 4:51   9- 4:42. I was the first one down and then Caleb was about 3 sec. behind me. Caleb led almost all the way till the last half mile. Adam was about 20 sec. behind Caleb and I. He had to stop on the way down because he through up but he keep going. I got a 14:32 3 mile. After every one else went for an extra mile to get 10 but I felt sick and my back was killing me again so I just walk around with Adam because he wasn't feeling great either. Then later in evening Adam, Nick and I went and did weights. No one else could make it.

Long run today around town. The run started at monarch and ran up to the cove and back. 6:52 avg. My back was alright today but a little tight.

Woke up this morning and felt really crappy. I am getting sick and my throat and head hurt. I am glad it's this week I am getting sick not next when I have footlocker. Went down to St.George for thanksgiving, I went on a run right as I got there. Went 6 miles at 7:02 pace. Last mile was 5:35, I tried to find a hill but I couldn't find any to get a workout in. The rest of the team did 9 mistress repeats today for there workout. I am mad I missed that workout because its such a killer hill to run.

Pre race run today, went 7:06 pace today. Still feel really sick, hopefully I can race tomorrow. Ran on a really cool lava flow trail down in St.George.

Raced the St. George Gobbler and I am feeling a little better then yesterday. Went on a 2 mile warm up on part of the course. The race was mostly road and some paved trails so it was a pretty easy course. Got 1st place with a 16:51.9. Didn't kill myself because I am sick and did really have anyone to race with. My splits where 1-5:41 2-5:27 3-5:21 4-0:21. Felt pretty good after the race went on a mile cool down and then went to the award ceremony, won $100 so that's pretty cool. Played some football with the family after the race and had a really good Thanksgiving.

Took a day off because my cold is getting worse.

Drove home today and went on a run with Corbin at about 8pm. Cold and snowy run but it was a nice and easy run. Started at rosecrest and went to the reservoir and to to cove and back. Got 9.25 miled to get 35 miles for the week. 7:57 pace. Next week is footlocker, super excited to go and race down their! Still sick, hopefully it goes away before footlocker