*Leave*A*Legacy*

Did Boneville but didn't go out very far because we were supposed to have a core workout at 2:30 so we had to be back for that.  We got back and we didn't see any coaches so we waited a while.  We then went and did the golf course run for the rest of our time.  Galen and I were going a pretty decent pace for the whole thing so we got decent mileage.  Tomorrow we have a hard workout so we didn't want to completely kill ourselves so for the strength training we did "fun stuff".  Which means a lot of different kinds of planks which wasn't actual fun but whatever.

Shout out to Galen for leading us on a run that we had a "Good time" doing.

We were supposed to do a progression run but a random huge snow blizzard came in so the track was packed with snow.  There was a big wind so it would have been hard to run through.  We stayed inside and did spinning.  It was way harder than it should have been.  I was as wet as I would be if I jumped in a pool because of sweat.  My thighs were burning.  I was dying.  It was so hard.  We did it for an hour with some sprints on the bike as well as "no saddle riding" sprints as well as increasing the difficulty of pedaling.  We might do the progression run tomorrow but that will be hard.  I'm excited for it though. 

Today we did a modest run.  It was awesome.  The problem was it was still snowy on the ground so I had a hard time juking people.  I got tagged but it was at the very end of the game.  It was really fun.  Afterwords we ran to Mountain Ridge and cheered on the Junior high runners who did there season long run of 2ish miles.  Mountain Ridge track was so easy.  After we did that we came back to the school.  It was a good run even though I was hoping for a progression run.  We have our marroon and Gold meet tomorrow so I'm excited for that.

We had a intersquad meet today.  But they changed it and said that everyone was only running the 400.  I ran a 56.  A new PR.  I feel like I can run a 54 now that I know what I'm doing.  It was really fun.  Then we did a workout and I was feeling really good.  I wanted to go faster but Ryan said to not go as fast as I wanted.  I didn't listen to him on the last 400 interval because Courtney told us she wanted to see us pulling with our arms.  I ran a 63 so that was fun.  We did the golf course for our cool down and warm up.  I am ready to race the mile soon. 

We had strength training today and it was pretty hard.  It hurt my quads super bad.  They are so sore now.  I did a really easy run because they were so tired.  We practiced our form for sprinting.  We ran 100 yards a few times and practiced using our arms to help us move faster. 

Yesterday's strength training killed me and it hurts a ton to move my legs.  I dropped Josh off at practice and then came home because there was no way that I would be able to survive Hogs Hollow.  I came home ate a bagel then decided to go on a slow run.  I went a little under 30 min.  I never want to do that strength training again because it made me so sore.  Two days in a row that I have struggled with a simple slow run.

We met at 7 am today to run because we had our strength workout after at 8ish.  We did extended mountain run today.  It was fun.  My thighs are still super sore from the strength workout we did on Friday so it was hard going down hill.  The up hills were fun though.  I ran for 49 minutes.  It was an enjoyable run.  Strength was really easy today because we are having a Duel meet against Lehi tomorrow.

I had a race today so I went to that.  I warmed up with Jamison because we were going to do the 400 and 2 mile.  We did the 400 but I realized I wouldn't have time to do the 2 mile because I was accompanying Russell at his solo ensemble thing.  I did the 400 and ran unofficially 56.77 and then left and did the thing with russell.  After the thing with Russell we went out to eat at Melty Way.  It is a delicious restaurant.  After I got home and went over to the track.  I ran a little bit before the track as a warm up like thing.  Then I decided to run a 5:00 mile pace for as long as I could.  I did it for 1.5 miles but I can definately do better if I don't eat a gourmet grilled cheese sandwich before running.  And I was also still sore from thursdays strength training.  I cooled down at a faster pace but not fast enough for fast miles.  It was a good run overall.

We did a strength training before our run the we went and did a modest run.  I decided that I am never going to try to escape through the bushes.  It is so much easier just juking and running.  And a lot less painful.  I got a few cuts on my body.  And I got caught by Jamison.  I'll probably run some more later tonight.  Tomorrow is supposed to be a hard workout since our race on Saturday is a really chill race. 

Today we did an 800 600 400 800 600 400 workout.  It was pretty fun.  I thought I was going to die because my legs were really tired on our warmup.  But the first 800 brought them to life.  I did all of the intervals fastest today.  I ran a 2:21, 1:43, 1:06, 2:22, 1:46, 1:07.  There was a nasty wind on the back stretch so that made it really hard.  I was pretty happy with the workout though.  I felt like my legs are finally being able to start moving again.  They haven't felt very good since our Time Trials and the strength we did after it killed me.  I am finally recovering from that and can barely feel that strength training now. 

Shout out to Spencer Smith for letting the kid who is "tapering" beat him in the workout. :)

Some of our team played tag while some of them went on the mountain run.  I stayed and played tag.  We invited the girls to come play with us and they did.  It was really fun.  We also had 2 sprinters who came with us because most of the sprinters went to the meet or didn't practice today.  It was really fun.  We did the golf course afterwords.  We also did strides.  Tomorrow I'm racing the 4x1 mile and the Distance Medley.  I'm doing either the 800 or 1200 in the Medley because Jamison is doing the 400 and Lil Warner is doing the mile and Galen and I don't really care which we do so we will decide tomorrow at the meet.  We are going for the course record on the 4x1 mile and hopefully on the DMR.  It will be a really fun race.

Today we had the cougar relays.  It was really fun.  I raced in the 4xmile and DMR.  I ran the 1200 in the DMR and I had put about 100 meter lead on the 2nd place person.  It was not very fast.  I ran a 3:22.  We won the DMR.  In the 4xmile it wasn't a relay but everyone had 4 people per team run it and just added their times together.  We broke the course record even without 2 of our top four racing in it.  We didn't win first though.  It was really dissapointing but oh well.  I ran a 4:32 and placed 3rd.  Galen ran a 4:36 and placed 4th.  Justin ran a 4:49 and Josh ran a 5:04.  I'll probably go run 4-5 more miles later.

Shout out to Galen for being cool and wearing the same spikes as me.

Went on a 5 mile run on Bonneville tonight with my brother.  While we were running up there we saw Spencer Smith driving somewhere.  We weren't going super fast at the beginning (7:35 pace) but we picked it up some over the next 4 miles so we finished at 35 mins. so an average of 7 flat pace.  It was very hard because my legs could feel the race in them still.  But it was good to go get some miles on tired legs. 

We did 1000s today.  We warmed up for 20ish minutes then went and did the workout.  I think our coach made our workout impossible just to see how hard we would push ourselves.  We were supposed to do 4x1000m at our mile pace.  I hit 2:54 the first one 2:56 the second one and on the third I hit 2:59.  Coach saw that we were dying so he had us do an 800 instead of the last 1000.  He told us to go at 2:20 pace.  I was already so dead from the 1000s but I tried to do it.  I ran a 71 second split the first 400 and then I died hardcore.  I ran the 800 in 2:37.  It felt so awful.  Afterwords we did a cool down.  It was a pretty slow cool down but I was dying so I fell a little bit behind.  We went and took an ice bath in the river and many of the guys decided that today was a good day to get initiated.  

Shout out to Justin for beating me in the 800.

We had a pretty easy strength training today.  We did Boneville today and it was awful.  I hurt from yesterdays workout so I wanted to do something easy and not fast but everyone else decided to go do Boneville.  We went and found a new trail and it is called Boneville Backwoods.  Jamison and Spencer and I just went the normal trail while everyone else went on that.  On the way back we saw Russell, Seth, and Steven had found a cave up on the mountain side.  It was pretty cool.  We came back pretty quickly and we are all going to be done for it tomorrow in our workout out.  It is 8-10 400's at 66 pace for Lil Warner Galen and I, then 67 pace for Jamison.  Jamison's favorite workout is 400's so he will probably be going at the 66 pace and I am awful at 400's so I'll probably go at 67-68 pace hopefully.  I don't know how I will do since we killed it yesterday and today instead of recovering, yet still getting good mileage, somewhat so that we can actually do speed.

Did 9x400's.  It wasn't very fun.  Afterward we had to run a jr high track meet.  I got to be the announcer and it was fun.  I went home and went to mutual and we went ice skating.  It was pretty fun but I really needed to be doing homework because I'm exhausted and need sleep since I haven't been in bed before midnight for the week and I have had early morning seminary. I'm trying to get a decent night sleep tonight and a good night sleep tomorrow because we have the meet on friday.  I can also sleep at the meet because I'm running the 3200 and it starts really late.

Shout out to Justin for keeping up right next to the top group on all of the 400's.

Short run today.  We have a meet tomorrow so it wasn't very far.  I had to go home and study for the final tomorrow in American Studies.  Racing the 2 mile and 400 in the meet.

We ran at the Mountain Valley Invite.  It was really fun.  I ran just the 2 mile.  It was so much fun.  I got first, Jamison got 2nd, and Galen got 4th.  We slowed down in the race because none of us wanted to lead and at the beginning of the race a guy from salem hills was leading.  We caught up to him and just stayed with him until the final lap.  On the final lap I started in 5th place but we were a really tight pack.  I ran up and got in first by the 100 meter mark on the last lap.  Then at the 200 I got a pretty big lead.  Then I just took it in.  I ended up running a 62 last lap.  It felt so good.  It was really fun.  Did a good cool down and got a little bit of mileage.  I felt pretty great after running this.  The sprinters told me that they were impressed with my last lap so that was pretty cool.

I was extremely tired so I didn't go as far as I had planned.  I was hoping to do 11 miles so I would get 45 miles this week but I ran in the afternoon because I was reffing soccer this morning while the team ran.  I ran up to Bonneville and then decided I was going to do the mountain run.  I went all the way over there and ran some of it then I ran into craik who had also missed the run this morning.  I turned around because he was going back where I was coming from and ran to the end of that then started heading backwards on the Mountain Run.  It was really hot so I was dead and I had already been out in the sun for a while reffing and I had just eaten so I turned back around to head home.  I went home and ended up with 50 minutes and 30 seconds.  It was really tiring but felt good to get the race somewhat out of my legs.  I may do more later tonight. 

Today we did 5x800's.  My stomach was hurting so I didn't do it that great.  I ran 6 because Trevor missed one and I paced him on his last one.  I found out that I wasn't going to run at our duel meet.  I was going to do 400's in preparation for the UVU meet on Saturday.  Jamison and I are hoping to qualify for state in the 2 mile.  I think that we can both do it.  I definitely think that I have a good chance because my last 400 when I raced a 9:44 was a 62 so since AF is there the race will be faster and I won't have to lead and have qualifying pace while leading.  I can just follow behind and qualify for state.  Galen is trying to qualify in the mile. 

Did a modest run.  It was pretty fun.  Afterwords I did some pushups and planking and leg lifts while the other people did strides since most of them have a race tomorrow.  I like doing strides the day before I race and since I'm not running tomorrow I didn't want to do the strides.

Today we had a meet but my coach didn't want me to run so that I could get a good workout in tomorrow.  So I did a distance run with Spencer Smith because he wasn't running either.  It was 35ish minutes because I wanted to get back to watch the guys mile.  They were hoping to go sub 5 but Russell threw up right before the race and still raced a 5:06ish and Steven ran a 5:01ish.  The head coach asked me to be the announcer since I had announced the junior high meet.  It was fun because I just talked to the other people in the box who were recording the times.

We had a track work out today.  It was 8x400.  I wanted to run faster because I felt really good.  We went 66ish pace on all of them.  I felt like if I pushed it really hard I could have done 63 on all of them but 65 would have been a fast but still semi comfortable.  I felt really good.  I used to not like 400's but now I don't not like any of the workouts.  On Saturday I'm racing the 2 mile at UVU and I'm hoping to qualify for state.  I'm really excited for that.  Hopefully I will be able to.

We have the UVU race tomorrow so it was a really light run.  Lots of the guys went to legacy to run but I had to be back earlier so I stayed and ran at Lone Peak with Steven and Russell.  We went down to AF area and came back.  We ran for 32 minutes and then I did some strides afterwords.  I'm feeling pretty good about racing tomorrow and qualifying for state hopefully.

I'm so pumped.  I qualified for state in the two mile!!!!!  I was really worried because 15 minutes before starting time I got a really bad bloody nose.  I went to try to get it to stop but it wouldn't so I just had to go out there while it was still kind of bleeding.  I had to sniff a lot so it wouldn't drip.  When the race started it had finally calmed down a bit but it still was bleeding a tiny bit.  It hurt my throat so bad in the 2 mile.  I was so happy I was able to get through it.  I went the first two laps with Jamison and Lil Warner but they started falling off pace and my coach said that I needed to qualify today because he needs me in the sprint medley.  So I went without them and started pulling away.  I went up and caught up a guy from salem Hills.  This put me in second place and I was right on pace with hitting 72 second laps.  Mckay Johns was the only one in front of me but at this time (the 5th lap) he was 50ish meters ahead so it felt like he wasn't even part of the race.  I tried to pull away from the Salem Hills guy because one of my coaches said I was a few seconds off pace at 600 meters left.  I started speeding up but my legs did not want to.  So I ended up hitting the 400 meters left mark at 8:26.  I was super mad cuz I thought I wouldn't be able to qualify but I started trying to kick a little bit even though I was dead.  I managed until 100 meters left and then I died/  The salem hills guy passed me and I was gonna slow down a lot but I saw the time on the board so I realized I still had enough time to qualify so I got a little bit more energy and was able to kick it in from 50m left.  I ended up running a 9:34.85 when my nose was bleeding and it was extremely hot so I'm pretty excited for when I feel good and the weather is a little bit cooler.

Some of those 9.76 should be fast miles but I don't know how much so I just put it all in as slow.  But during the track class we weren't sure if we were running but Galen Jamison Craik and Justin all left while we went to get our stuff because we thought we weren't running.  So we did a sophomore run and brought my rock to the sophomore tree and put it in there.  It was really slow and it was 1.54 miles total.  We messed around at the tree for a while then came back.

I waited because we were supposed to have strength training but it didn't happen.  Then Lil Warner and I went up to Bonneville and did that.  It was really fast.  We did it in 49 Minutes and went 8.22 miles so at an average of just under 6 minutes per mile.  We started out going really fast like 5:10ish pace but then calmed down and my calf was on fire so with about 2 miles until the school we took a small 45 second stretching break which helped my calf a lot.  It was really fast and Lil Warner said that he would follow me but then he just sprinted off ahead and set the fast pace for the whole run.  It was brutal.  We saw the girls running on Bonneville also.  

My goal this week is to go for at least 50 miles this week since the past few weeks I've been slacking off a lot but that is because of races. 

We did a track workout today.  we did 1200 800 800 400 400.  It was pretty good except it was really windy.  They were really fast.  The last 400 our coach let us do it fast so it would stimulate our kick at the end of a 2 mile but it didn't work out for me.  I ran a 69 which is slower than my 800 splits and my 400 meters from the first time.  It wasn't like my kick because I found out that I ran a 64 last lap on the 2 mile on Saturday and the time I ran the 2 mile before I ran a 62.  I have always had a good kick so that really helps me.  I'm taking it easy for Wednesday and Thursday because my coach wants me to qualify on Friday for the Mile.  I don't know how well that will go because right now I'm more used to the 2 mile but I will try.  I'll be running it with Galen and Jamison and Lil Warner.  But they will have run the 2 mile the day before because they are trying to qualify.