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.