Train like you race, race like you train.

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.