*Leave*A*Legacy*

Well, im back to the running business again!  Just 30 minutes of the run/walk and then 4 strides! stretched pretty well after too and some strength!

30 minutes, 3.06 miles

Ran with RYBY, Courtney, Kenzie, and the RUSSELL JI! jaja Good times.  just nice and chill again today! tomorrow Im gonna go a little more probably 4! 

Felt pretty good so thats good stuff!

First 1.8 with RYBY then the rest alone.

4.01 at 7:06 pace

Just a good ol' hike with some of my family!

Mount Olympus!

The good ol' family faceoff! pretty much a relay with some abs, pushups and stuff inbetween each of the runners, I anchored my team, we were in last by about half a lap to the second to last team. but luckily it was a 12 year old so i chased him down and got us 4th out of 5th lol. almost caught the 3rd place person also

Ran with LP! went 4 miles with Jack Miller as the rest of the team went 6 or 7! tomorrow is longer day so i'll be going 5 or 6!

4 @ 7:35 pace

Morning... ran the last 4.05 with my sister who ran the hobble creek half! shout out to her! 4.05@9:50 pace

At noon, ran 3.25 just to get a little more and some a little quicker! 3.25@6:48 pace

Steven went to practice so i ran with him! good stuff! 3.79 in 33 minutes. 

Started out with the LP team, then RyBy and I split off and then we went running toward his house and then i turned back to the park to. 

5.3 in 39 minutes

Starting to feel a lot more smooth!

5 with the byu team. 

Just nice and easy with RyBy! Good stuff!

Good times! Ran with the lp squad for about 3 miles, then with jared slye from pg back to the park. then from 3.6-4.7 ran by myself and just put a little bit of the gear on, felt nice to go a little fast that last part!

35 minutes, 4.7 miles

Ran with Connor Baller, Thomas Heap, Maddie and her husband! Good times! Pretty quick but felt good!

6.59 miles @6:39 pace. 

Good times, just a nice easy relaxing run! felt good!

3.07 in 21 minutes

2 with LP out and then alone back... I always end up running way faster alone and it feels a lot more natural. 

5 before traveling to colorado with Cade and Garrett!

up a mountain and back down... is there more to say??

6 on a flat trail!

7 at what used to not be a fast pace but was kinda hard... but a confidence booster cuz just a week and a half ago i could barely finish 3 @ 6:40 pace, 

7 @ 6:26 pace.  starting to see some progress already!

Good times running about. went a little bit fast at the end by myself but it was a stellar run!

Charlie Brown, then looped past 4 mile loop with Jack to get up to 5 mile!

12 mile bike ride. good stuff!

Good times with LPXC. Did a 3 mile warmup then it was 3 miles @ 5:45 pace but i'm still not doing much, so i did 2 of the 3 with the group then just ran a little loop around legacy park, then finished up to 7 with cool down! felt really good! I think i could do 3 miles at about 5:30 pace (lol I know i still have a lot of work to do) based on how i felt doing the 2 at 5:45. 

Ran with BYU today. Good stuff, just 6.5 @ like 7:30 pace.

Just 4 with the boys. Kaleb, Jared, and Steven! Good times!!

I went on a 16 mile hike so my legs were kinda tired so i didnt run

Black trail short and added on to the dumpster with Charlie. Good times!

Bikeroo with Clayson at 5:30 in the morning... then straight to cutting down trees and loading them in trucks for 7 hours... yippy!

Went and did more tree chopping to finish clearing the land which was quite tiring, got done at 4ish and went straight home and ran in the rain. 7 miles, 6:20 pace. 1 month ago i couldn't even run 3 miles at 6:20 pace so im definitely making progress. it didnt feel that tough!

Good stuff! 4 miles with the whole team, then the varsity guys went 3 more. super nice and easy

4 miles then hill sprints... i guess that's a thing now... then went and ran some more. 

good stuff! also saw ryan raff and thomas heaps out running so i ran with them for about .2 miles. 

Excellent run! Extended Mountain run backwards and then forwards and I added in High Bench!

also lol got a couple course records on Mountain run again on strava so lol. good stuff

Good run! Black Trail! Biked to practice so i got 10.5 miles of biking in also! good stuff!

Felt super sluggish.... maybe cuz i didnt sleep like any last night but oh well... just getting back still so it's no pressure yet.

Went up to LPXC camp! pretty hilly run on a beautiful trail!  good times, also Kenzie and I beat Coach Courtney and Brylee in spades so shout out to us cuz that's like the first time Courtney has lost. 

On a rolling hills road up at buckhorn ranch but with some great scenery! 

First 3 with steven and kaleb then the super seniors showed up so i finished up my run with Kenzie, Taylor, Madi, Julia, Brandon and Dallin. 

Fun day! went and ran just over 2 miles then did a little quicker on the alpine days 5k... went 17:30 and then kept running and went 5 more miles! pretty fun! 

8.1 with the byu team, feel like my endurance is coming back nicely and feel like everything is going very smoothly (knock on wood so i don't jinx myself lol) 

Calf was kinda tight so just 6 today. good stuff though! got my classes all together and official!

Felt super good after yesterdays recover and was a easy run just on the same trail as usual!

The LP guys were going pretty slow for the recovery so after 4 miles i took off by myself

warmup then some hill sprints with the lp team, bent my toe weird on the cool down and it was hurting so i turned back and did 1.5 miles barefoot on the grass

Plan was to go more but in the morning we had my great uncles funeral, and i ate a ton of funeral potatoes and later tonight i have a date so i ran right after.... and i decided to do hills so it was just a bad combo from not drinking much to eating funeral potatoes to the heat to the hills. but it was a pretty trail

Had the blood testing for BYU and then did the same ol' trail as usual! my foot was feeling a little weird so just gonna take it easy the next couple days

just nice and easy. around deerfield and back to my house

with clayson

timp probably doesnt count but yolo

first workout back! 3:11, 3:11, 3:17, 3:20, 3:22 my back got tight so that was rough. and coach threw me in an extra when i was expecting rest so that was tough

Icebox

Easy with Mckay

mile warmup, 3 miles fast (5:18, 5:18, 5:34) then cool down 5 miles

Stan the crossing guard

Long run! Danced to Git up! check out clayson shumways twitter! sub 6 pace for most!

fun run

3 mile warmup, 2xmile 2x800! felt really good! quite happy with how it turned out! barefoot cooldown!

just recovery

didnt feel good, my whole body was tired and sluggish, and my achilles was a little weird. on top of that my back tightened up and made it hard to breath. not my favorite workout... 2x2 mile

oh well, 

Honestly just didnt feel like running today. 6 with Ryan. also was chaffing badly which made it pretty rough. 

forgot to set my alarm so I woke up at like 7:15 and realized that i had probably missed the guys so i went back to bed, then ran at 9. mile warmup, then 10 miles at about 6 min pace, then mile cool down. also saw some guy on one of those spin scooters eat it hard so I went over to see if he was alright. luckily he was. 

6x 1000. felt really good. much faster than last time. also flotrack did a video with us so check it out. you probably won't see much of me cuz i'm still a fat camper lol. 

Felt tired, rolled and iced after. also kinda sick which is a bummer but oh well.

Felt kinda sick so I didn't do the workout. just ran inside on the treadmill for 4.5 and on the indoor track for 4.5.

Lover's lane. 4 out and 4 back. It was a beautiful willie day!

Ran the race course!

Lover's lane... saturday I felt awful so I didn't run. today I felt significantly better.

hobblecreek

**Addition

Felt pretty good for the first part, but then my back started tightening up and my breathing went wacky.  My stomach felt it too. But it honestly wasn't as crazy as everyone had said it would be

Felt pretty tired. Did 2 before practice, then ran 6 with Luke. Provo River trail. Excited for tomorrow's workout... the Michagan. 

Today was the dreaded Michigan workout! but it actually wasn't as bad as everyone made it sound! Warmup and cooldown of course. cool down barefoot

Track mile-4:45
Grass mile- 5:14
track 1200- 3:37
grass 800- 2:33
track 800- 2:17
grass 800- 2:30
track 400- 63
grass 800- 2:29

Pretty long one for me. Did I think it's called Carterville and then looped over to Lover's Lane. It was a pretty good run, went by fast. Adam was splashing everyone with puddles so everyone wanted to tackle him into a puddle. Good times. 

Wowsers. Longest run ever for me! Felt really good til about 13.5 and then my body was just way tired. but we ran Hog's Hollow which was the greatest! Took me back to the high school days! We ran it a lot quicker than we did in high school, makes sense lol. Felt good except for still not 100% recovered from my cold. But I just felt it a little bit. Was very happy that we did a beautiful trail run!

Quad was kinda tight. 4 out on carterville, then back. ice bath after

goal was 3x2 mile. coach had us fat campers do 2 mile, then had us do a mile, rest 800, and do the last 800. Felt alright, my back was tightening up quite a bit though. 

I know... strava says 7.4 or something like that but I stopped it at a stoplight and it didnt start up again.

Legs are feeling pretty wrecked. Hopefully the workout goes well tomorrow and then my legs can recover a bit. 

Workout. mile, 1200, 800. Back tightened up again which was a bummer. right now my body is just feeling really under the weather. gonna cross train tomorrow, and try to feel a little stronger

Legs have been feeling really over done so I decided to bike a good while then add on 5 miles on a beautiful trail. 

Got up to run with the team, but my legs just felt dead so went back to bed and decided it would be more beneficial. The Ryan called me and so I went and ran with him. didn't know how far I was going to go but ended up going over 10 with him. 

Went to the chiropractor today. Said that my spine was misaligned and bent, and said they wanted x-rays so tomorrow i'm getting those done. If they figure this out it will be soo nice to finally breath and run, and not feel pain in my back. 

Iced with Mckay, Luke and Adam.

I'm extremely pleased with today! My breathing felt amazing, my back didn't hurt til the last 400 of the last rep, and yeah. 3 mile warmup, then 3xmile. went 5:04, 5:00, then 5:03. I was on pace for 4:55 with the Mckay til the last 200 when my back was just too pained, so I pretty much jogged that one in. But I was really happy with how it went, I felt great! cool down later.

4.7 in the morning

9 with Mckay in the afternoon. 

Got the x-rays back, and there was a big bend in my back in two spots but the chiropractor said that was perfect, something that through work we could fix so that made me happy!

Pretty tiring. mile warmup then 5 mile power run. felt good for the first 3, then my back started tightening up. but over a good workout. 5:40, 5:26, 5:32, 6:12 (the hills were brutal) 5:42. Good stuff

1.7 with my roommate, 3.4 alone

8.5 in the afternoon. Same old Lover's Lane. Good times with Mckay, Dalton, Carson, and T-Frank

Long run with Mckay and Ryan. Good times. Felt tired at the end. 

General Conference this weekend! 

4xk 2x500 meter. Last two did 500 meter because my back hurt. I need to get that thing fixed. It's pretty annoying but i guess it is what it is. 

went a new way which made the run go by really fast. went 2 miles out to some railroad tracks, ran 2 miles on a dirt road, then came back. then Mckay and I went to the track, did a loop on the 800 meter loop, and headed back. 

iced

Ran 2.25 with Summer in the morning.

workout. 2x400, 2x200. super short. 67, then 62. 28, 29. Good stuff. then saw the chiropractor so hopefully i'll be able to breath well for the race on friday. First race back will be weird

5 easy with mckay and dalton

Good times! First college xc race. Warmed up, then they started the race 15 minutes early than I thought, so I rushed to the line and then they said on your mark and shot the gun! One of the stanford twins took off and led the first part.

Came through the mile with mckay and ethan shuley. 4:55. Then the next mile stayed with them and we dropped from the front pack. 5:01

Then lots of guys started dropping from the top pack and came back to us. I dropped from mckay and ethan. 5:10.

I found some energy and started reeling mckay and ethan in and caught them at 4.1 miles. 5:04.

Kicked in the last .3 to finish the race in 9th and passed 3 guys (McKay, ethan, and Devine pancake).

Happy with the first race... rust buster! Happy and surprised with the turn out!

Thx to the stanford twins parents for taking is out to dinner after!

Super suprised that I didn't feel like dying... or at least I thought. The first 2 miles my legs didn't feel too bad but then after that my legs felt the race. Didn't run with the team because I went to the temple with a friend. Ran with Mckay and we just had a good time dying on tired legs. Blessings for rest day of Sunday!

Good times. Honestly felt pretty bad, and thought it was going to be a rough workout, but my back didn't tighten up hardly at all so it was a great workout! Legs were a bit tired from friday and saturday but happy with the times.

2 mile: 10:13, 1.5 mile: 7:37, .5 mile 2:25. 

A good new run! Went out 4.5, first part was on PRT and then we went to Lake loop and then turned on a nice road. Felt suprisingly good!

Legs felt slow. Good thing it was recover! 

My back was hurting a little on this one. 2x (mile, 800, 800) 4:59, 2:18, 2:20, 4:58, 2:19, 2:17. or something like that. felt fine until the last mile, my back hurt on that. then my breathing went off but luckily the 800 is short enough that I was able to grind through it. I'll see the chiropractor again on monday so he can fix me up

2.7 in the morning with Summer

Afternoon did 9 with Mckay. Some others went 7 and some went 10 so it just ended up being Mckay and I. 
Got all my classes ready for next semester which is good stuff

Good ol' long run. Went canyon and back. Just Mckay and I. It was pretty cold this morning but I knew that after about 30 minutes I would be toasty, so I just manned up and went shorts and long sleeve with gloves. It was also really dark so the dirt trail was a little sketchy cuz I turned my ankle a little

Gonna be a 70 mile week. out to the canyon and back. 

6x800. 1 and 4 on the track. went 2:12, 2:20, 2:17, 2:12, 2:20, 2:25. My back was hurting and it made it so I couldn't breath well at all so I was really happy that I was able to hit those times. Going to the chiropractor tomorrow so I should be ready to have a great workout on thursday! 

3 in the morning with my sister

10 in the afternoon with the team.

Today we had the Michigan! I honestly was pretty tired, and my legs were quite sore, but good news is my back felt fine cuz I saw the chiropractor yesterday. went track, grass, track, grass... etc. 1600, mile, 1200, mile, 800, mile, 400, mile. miles were tempo pace.   4:40, 5:09, 3:31, 5:05, 2:13, 5:05, 62, and finished with a 4:58. Fun stuff. Excited for the danny plaiter to see how this stuff will show!

Morning run with my sister. 3 on the PRT

5 out to the canyon with clayton and mckay

didn't wake up so i missed the run with the team. I went on bonneville, got lost and then ended up way far from my car so I just walked back at the end cuz I didn't want to run more.

easy workout before danny plaiter. mile, 1200 800. felt pretty good. rolled out my back before the workout and it seemed to help out a lot. 4:47, 3:35, and 2:16 is what my watch got us at, but they all showed a little long. cool down with clayson, mckay and jacob

Short pre-Danny Plater run! My stomach has felt a little weird the past couple days so we'll see how it goes. Excited though. 

Fun stuff! Danny Plater invite for all the non-travel guys. It was pretty dang cold so I was debating on running with my tights but I decided against it. Warmed up 2.7 then lined up to hear Danny Plater's motivation.

he said, "did any of you get my invitation to this race?"... 

we all said "no"

he said "hah, it's cuz i didn't send any!" 

then coach eyestone said set, go (like .2 seconds apart from each other)

then we ran the first 800 in 2:34, then the downhill came, and I decided to just go for it and got a little space between everyone, then the pack came back up, the rest of the race was, Shuley, Ethan Cannon, Clayson, Mckay and I. Last lap clayson put a little space between the rest of us, and with about 200 left, i kicked it in and got up really close to clayson but he held me off, then I jogged the last 5 meters in. 2nd. White team won which was my team so that was good!

3.33 mile cooldown

Hot tubed after... lol probably not good but i was just so sick of icing and decided to treat myself lol

Had to run early because of a spanish project and just got a little excited with the pace... oh well, tomorrow I'll go nice and easy. Went on a nice trail by the trains.

La-Z friday. had some stomach problems and the schlumberger company wouldn't let me use their bathroom so unshout out to them for making me suffer. 

Nice long run in the morning with the boys. Went to bed really late last night so i was kinda wrecked but after the first 7 I started feeling pretty good. 

Good short and fun

6 easy miles with the team. it's pretty nice doing the low mileage. also shout out to BYU basketball for the W yesterday.

Nice and easy. Out to the track, a couple miles of grass loops, and then we went out a little further and then back

Nice and easy 6! Body feels really good on the low mileage

With the recruits

Went to the temple and didnt get back tila later so I missed running with the team. Ran murdock and saw some bikers that weren't going too quick so kept pace with them and past them lol.

Had to run alone because I have a biology review right now. #RIP. should be good though cuz they go over the test and give us basically half the answers which makes studying super easy.

Not a fan of the run we did, felt really long. 

On lover's lane with Adam and Mckay. Easy pace

foot felt kinda funny, it was going numb for some reason, and the shoe laces weren't too tight. idk what was up, hopefully tomorrow it feels normal. also I'm an excellent procrastinator, I procrastinated my last 6 pages  of my research paper to tonight and the draft is due tomorrow so RIP me. lol. 

Ran at the course. It was fun seeing some old teammates like Jamison and Ali, and also some other friends who were with their teams. 

Just did grass loops. 

BYU qualified and are going to kill it at nationals!

10 miles on lover's lane out to the canyon with the stanfords and mckay. Normatech and ice after. 

Tomorrow we start workouts again! excited for indoor track

First workout in a while. We did 8x400. felt kinda tiring but hit decent times. We went around 63-64 and the last one we dropped to just sub 60. We alternated from the grass to the track which was fun. cooled down a lot. I think i'm going to go 70 this week so I'll hopefully double tomorrow and friday but it's gonna get really cold

5 mile morning run, it was all rainy.  Not a big fan of the rain but it is what it is. 

10 miles in the afternoon with the team. still was rainy. 

just some mileage. I took the spanish challenge exam which went really well! Also had to go to a cultural activity so I learned how to make these little guatemalan dolls. 

Unshoutout to the guy that was on the train track that was like, this is private property and made me turn around.

Pretty chilly run this morning, almost slipped on the bridge because it was completely frosted over. 

Long run, lover's lane. started dropping sub 6 for the last 6 miles. 

The women's team got second!

The guys won the whole FLIPPING THING!!!! WOO!!! Good job to all the BYU guys that raced! So stoked!

warmed up 3. then 5x800. it was cold, wet, and slippery and in lane 4 on the track. 2:16, 2:20, 2:15, 2:16, 2:17. Pretty tough stuff. Finished it though. 

Cool down. 

5 with Mantz and Dustin. then 5 alone cuz everyone else already ran. 

Went out to Legacy, looped around there, then came back and did some strides on the Lone Peak track. Then ran a mile with the LP team and then headed home. Legs felt kinda tired, probably the workout has finally got to them. 

Gonna do the thankful 5k tomorrow so that'll be fun!

Fun turkey trot. Some guy took it out at like 4:50 pace for a good while, so I was a little behind him cuz I wasn't wanting to go all out, then he slowed and I just kept the same pace and got the lead, and then just held it on the way in. I felt really good, it was super slick though so it wasn't that fast. But fun stuff. 

ya know, the post-gobble hobble. jk it wasn't that bad, ran with lone peak, only 3 guys were there so that was a bummer. also while we were running back from lambert park, some horses started following us lol. never seen anything like it

Run with Dustin, Josh, Mantz and Talem. Felt like we were out there forever, probably cuz we were going through the snow and all. Furthest I've ever run

Out to the canyon and back! good stuff! my stomach was hurting a bit but probably should feel better tomorrow

3 mile warmup, then 4, 8, 12, 16, 12, 8, 4, but I stopped after the 16 cuz my back was hurting. I'm feeling super fit, but if my back starts hurting then there is nothing I can do which is a bummer. I'll just keep doing the stretches, and strengthening things for my back.

With mckay stanford twins and aiden

Warm up to lake loop, then a 5 mile tempo. went 5:15, 5:12, 5:13, 5:12, 5:04. Felt suprisingly easy for what I thought were quick times. But really just felt like a quick run. Also heated my back before practice which seemed to be good. 

just a run

Up on bonneville today. good times!

Workout. mile, 1200, 800, 400. 4:40, 3:30, 2:13, 62. Felt good. iced up to my neck today for my back and that was harder than the workout.  should be ready to race on friday

Just an easy 8. 

low mileage before the race. feeling pretty good. I think the goal is gonna be 8:30. rabbit will go out at a 4:30 and we'll see how it goes

Fun race, michael paced us perfectly. then i slowed down a bit, but i didn't realize it. felt good, felt that if the there were other people right next to me the whole race i could have gone like 8:25. excited for the next race

Good run. Had to do my econ test in the morning, then went straight to see the eggnog challenge, then went on a 15 mile, went a little quick cuz I wanted to be done (and it was raining, hailing, and snowing all throughout my run). By the last 2 miles I was tired, cold, and soaking wet so I was just glad to be done when I got back lol

10.25 in the morning, up onto Bonneville, felt super good to just get the legs moving.

5.75 with Clayson and the Stanfords in the afternoon. Went up to Mary Jane, did some loops there and then came back. 

warm up 3 miles. then 5x1200. went 3:23, 3:24, 3:23, 3:22, 3:27. pretty happy with the workout cuz it was Jake, Weaver, Botteson, Mckay and I, and I stuck with them til the last one when I got a random side cramp, but other than that I felt great! I guess no more excuses to stay in the second group. Excited for what's to come.

3 mile cool down. 

Finished my Biology final and then decided I wanted to run over in alpine so I drove to my house and then went on mountain run and made a loop around in alpine and back. Legs felt a kinda tired from the workout. 

3x2 mile. Super tough, legs just couldn't move fast. felt like a sprint and max pace was 4:55. went 10:12 in an uphill 2 mile, then 10:03, then 10:04. Super sluggish, I think my body is just tired from all the hills, trails, and the fast workout on tuesday. easy recovery day tomorrow

nice and easy alone in the morning. Felt suprisingly good from how I felt yesterday! 4.25

8.25 in the afternoon, up on bonneville. felt good! 

Nice little run up American Fork Canyon. Super enjoyable. 

missed the workout with the team cuz i got invited to see star wars with Summer and her family, did 6x1000 and then my nose and face was covered in blood (i got a terrible bloody nose that wouldn't stop) so I just called it quits and ran home and cleaned up.  splits were 2:56, 2:59, 3:00, 3:01, 2:57, 2:59. rest 90 seconds. 

Merry Christmas, rip for no running

Went to Discovery Park and looped back around, found Kramer out running when I had a mile left and ran the last mile with him. felt pretty good

didn't really feel like running but got out there and once i was out it wasn't bad. 

Long run with Jamison! Super fun to catch up with him! seems like he is doing super well! Went out on MCT. Felt really good til the last mile then I just got really tired but finished up. 

Went out running with LP. They just went 5 so then I added on another mile and then ran home from Legacy park. Then shoveled snow around the ward which was actually pretty tiring. 

Ran to practice, then did a 3 mile warmup, then 4xmile. went 4:39, 4:38, 4:36, 4:35. Super happy with the workout! Feeling pretty fit! just over 3 mile cool down, and then ran back home. this is possibly my best workout back from my mission.