*Leave*A*Legacy*

Today our priest and laurels in our ward climbed Via Ferrata.  It was fun. It wasn't very hard but it was really steep.  We had safety things incase we fell. Some of it was upside down climbing but most was just a really steep up. I'll probably go running later today depending on how my shins feel because they started hurting after yesterday's run.

Today we ran down the black trail then we went through a river bed to timpanogas highway.  In the river bed we were going like 8:00 minute pace so it slowed our average down but the rest we were going probably around 6:40ish pace. It felt really good.  This week we have camp which is gonna be awesome.

Today we ran down to Lone Peak and we did a tempo run. It was good until the tempo cuz my shin started hurting during and after.  Then also after my ITband was hurting.  We did strides when we got back which was nice.  Then we went and took an ice bath.

First day of xc camp.  We ran from sundance up on a trail to Stewart Falls and looped around and came back on the road. 

We ran up the ridge trail which was awesome.  Then we did the loop and were only at 6 so we went up some of scout falls and back down.  Then later in the night we power hiked up to Scout Falls and ran down. It was fun.

We ran up the timpanooke side of timp.  We ran 4 up then walked .25 more miles up to check out mt. Mahogany.  Then we turned back and ran back down. It was not too good since it was pretty much 4 miles up and then 4 miles down. 

Today we raced the Alpine 5k as a finish to the xc camp.  It was awful.  I wasn't feeling that good and my nose started bleeding right before the race. Then we started and it was pretty much lp xc people and Patrick parker from af in front right away.  Then we went through the first mile and it had gotten to patrick galen jamison me justin. Then we went a little further and at the top of the hill patrick and galen took off.  The rest of us were back a bit but they put some space on us.  Then it was us all going but I tried to keep the lead off of Jamison and justin but it just tired me out and then with 50 meters left Jamison put on the speed and outkicked me.  Justin also almost outkicked me but I barely beat him.  But overall a pretty bad race.

Today we ran Middle Spring. My calves were very tight but overall it was good. I felt really calm when I was thinking about the season today even though I had a really bad race on Saturday.  I think that it will turn out ok and I will be able to perform how I want to and how I'm expected to.  It was a really nice feeling.  Tomorrow we are doing a morning easy run then a night workout which will be fun.

Our coach is having the varsity do two a day's so we ran an easy 3.78 in the morning and we are doing mile repeats or thousands later tonight.

We did 1000's tonight.  It was a good time.  We did 4 of them. I was able to get redemption from my awful race and was able to run well and able to run with Galen and Jamison.

And shout out to Justin for being the first ever runner of the weak (It is supposed to be spelled like that).  He didn't show up to the work out so that's why he won this.

Today was exhausting.  We did extended mountain run which is fun but it was hard since we did our first 2-a-day yesterday.  It was also hard since we had the night workout so we had ran hard just 12 hours earlier.  Overall it was a good time though.

We have another two a day.  We are running squaw peak tonight which will be fun. This morning we ran 3 easy miles and while we were running we saw our coach biking.

Well coach Ryan wasn't able to come tonight so we didn't get to do squaw peak.  So instead we did a hill workout.  It was rough.  I had been helping at my friends eagle project and ate a bunch of junk food right before so the hill workout was really hard.  I still did decent because I do better in the night then the morning.  I ran 2:25, 2:27, 2:29, 2:30, 2:34.  I died the last one but it's fine.  Shout out to craik for running a 2:28 on the last one and Justin for running 2:31 on the last one and beating me.

Unshoutout to Galen for being the runner of the weak and not showing up to practice.

Nothing too fast.  It was just 8 solid miles.  My legs hurt while running so I'm going to ice them.  I'll probably do some core later tonight.

Did 2 miles in the afternoon at like 2:00. Just trying to be ready for the transition from morning to afternoon in the heat runs.  Solid 2 miles though.  My shins didn't hurt which was really good but it was hot. 

In the night I biked from my house which is right near Lone Peak and went down the Murdock canal down to Timpanogas high School.  It was a nice ride.  The way there I biked for 32 minutes and it is 9 miles so I was going 16.9 miles an hour.  Then on the way back I did it in 29 minutes so I was going just over 18 miles an hour.  It was a really nice ride.  I did it faster on the way back because I didn't know exactly where to go once I got off the murdock canal. 

I also did a bit of abs but nothing too intense.

Good run today.  I was pretty tired from yesterday but it was good.  My shin didn't hurt much during the run.  Did Hogs and then went to sliding rock and then back. Good run overall.

Well after that crazy week last week we are settling down a bit.  But we did do Squaw peak today.  It is a 4 mile hill.  It was really fun but tiring.  I was a little bummed because our coach told us his best time doing it back when he was in high school and it was 27:30ish.  I ran a 32:03.  It was a lot of fun though.  If I knew how it was I could have gone faster and raced up it so I'm guessing I could have gotten around a 31:00 but still that's no where near my coach was.  Then we ran down it and went to the bottom.  Then our awesome LPXC booster club made us a breakfast that was really good.

Not sure exactly how much I ran today but it was inbetween 8-10.  We did our annual day before school run- a modest run.  It is infection tag.  We ran down to lone peak and the pond behind the school is where we play.  Then we started the game.  It was good but I was really disappointed because 2/3 games I was tagged when I had a perfectly good opening escape.  Then we ran back and stretched and did a few push ups and sit-ups.  Good run though.

Horrible workout today.  I hurt really bad.  Did warm up 1/4 mile, mile, 3/4 mile, 1/2 mile, 1/2 mile, 1/4 mile.  I did pretty bad but oh well.

Decent run but really hot.  Today we did Bonneville.  Went 4.5 out and 4.5 back.  Pretty boring.

Shout out to Jamison for being asked to Sadies.

Well I had a camp out and had to leave at 4 so I ran right once school ended and ran a fast 6 miles.  Then I went home and packed and left on my camp.  It was painful cuz my legs cramped so bad in the car cuz it was a smaller car and the driver had his seat back far so my legs hurt.

Well didn't actually run this but I hiked 12 miles with my scout troop.  We did the upper black box.  It was pretty fun.  We got to go cliff jumping and swim some of the hike and rappel down a little bit and got to boulder down a mountain thing.  It was pretty cool. 

Really good run today.  I felt great.  Today we had a hill workout.  We did 5 intervals.  We warmed up for 20ish minutes then started.  Hit 1:58, 1:58, 1:54, 1:55, 1:52.  It was pretty awesome.  Clayson"s best was 1:50 but that was after running all of them at 1:57 pace so I want to get my time down there.  I'm hoping that I can be as fast as Clayson this year since I've been hitting his times in my workout (at least when I've been feeling good unlike the last grass intervals). After we did a cool down and went to the canyon to ice bath.  Craik and I found an awesome spot that massaged your legs while icing them so it was pretty awesome.  Pumped for Grass Relays.

Don't know how much we actually went but we did a recover run today and went and played handball.  It was fun.  I also reffed some soccer games so if you count those short amounts of running as running it would have increased my mileage by 3ish more miles I think. Over all a good day. 

Really good run today.  We did a two mile warmup then did 6 800's on a grass field.  My times were 2:28, 2:24, 2:24 2:22, 2:21, and 2:14.  Ryan told us on the last one to just keep the same pace for the first 400 then to pick it up a little bit but not go so hard but just accelerate and get going.  It was a lot of fun.  Then we did a 2 mile cool down and hit the ice bath/river. 

Well today we ran an Alpine loop.  It was good but Seth's knee was hurting so he turned back early.  Then some guys started going quicker like 6:20 pace so I just backed off a bit and kept a 6:55ish pace for the 8 miles since I don't like doing the fast distance runs very close before races cuz then I feel tired. Then went and reffed some soccer games so if that counts as mileage then you could add about 1.5 miles.

Today we ran to AF and ran the course once. Then we came back and did strides.  Then we had a pasta party and I found out that I am running 1st in the relay so that's exciting. 

Today was the day.  Our first race.  I was the first leg in the relay.  I heard all these fast dudes that were gonna be in it so I was scared.  But we took off and I stayed a little bit behind the really fast people.  Then my coach said I needed to move up then so I tried to but then by the second lap I was tired so I was slowing down.  I ran 5:00 then 5:26.  I would have rather ran like a 5:12 first lap then I would have been able to go 5:00 or below for the the last lap I think.  But it was fun.  I know what I need to work on so yeah.

And shout out to everyone else on my team cuz as a team we placed 3rd! Good stuff.

Good workout today.  We did 10 400's.  After my dissappointing race I was overall happy with the workout.  I hit 70, 68, 67, 67, 66, 65, 65, 65, 65, 72.  Even though the last one seems bad I was fine with it cuz I started a few seconds behind everyone so I probably ran a 69.  And right before that I had gone to the bathroom in a portapotty which made me feel like I was gonna pass out so I still hadn't recovered from that. Then we did a good 2 mile cool down and walked to the school.  Then we went to ice bath up AF canyon and the girls took our spot but Me howie spencer and trevor ice bathed where the girls were and all the anti-girl boys went and ice bathed somewhere else.