We are who we choose to be.

PM- 4 miles easy grapevine trail. Felt pretty sick today so I decided to hold it back and take my short run today. Ran into grapevine at dusk which I have decided is one of the scariest runs ever! Anyways, Happy New Year! 

PM- 6 miles easy Sunrise Tire Loop. Ran with the team today and it was feeling good and easy for the first 3 miles, but then we sped up a bit for the last three (from the long downhill, to the highschool) and that ended up making our average pace from around a 7:50 to a 7:20. I love my new Pegs and I think I will end up using those for the 1/2 coming up.

PM- Core Exercises, 7 miles easy Hospital Modified Loop, then some streching afterwards. Felt a lot better than yesterday although we did go a bit slower at a 7:40 mile pace. But it was really kewl to have such a big group up there today (even if some people did fall back). Decided that I'm going to start doing some yoga at home every Monday, Wednesday, Friday, and Saturday. Checked out what tabata training is today and I might try some low intensity of that tomorrow and see how it goes. To hit my 30 mile goal, I only need to run 2 miles tomorrow, but I'm going to do 3.

AM- 3 miles easy F5 Modified, Streching/Yoga. Got up this morning and ran the F5 course with the F5+Cam. Let me just say, that is the hardest course ever. We only did one lap of it and were to tired to do another so we then ran around Jake's neighborhood. Got some good yoga in afterwards. Hit my mileage goal this week, but for some reason I have been WAY tired after all my runs. Not sure if it's dehydration, bad diet, or just that I'm just getting back in the program or what.

PM- 2 warm, 2x1600@85% (with 1 lap recovery in between), 1.5 cool. Felt pretty good today with an exception of a ton of side stitches. My goal time for 85% was 6:10ish so not too fast. First mile came in at a 6:09 and my second was a 6:04 and it really didn't feel too tough. Afterwards we got into the weight room. 

PM- 5 miles Trail Run Tuesday. Felt really good today and actually was breathing pretty well today. I've been trying out some breathing exercises that are supposed to help me and I guess they're working haha. Anyways, the trail was pretty tough, but not as tough as I had anticipated. Everyone, for the most part, kept up pretty well. We were going a little faster than maybe I would have liked, but it was still good.

PM- 6 miles easy w/12 minute tempo (goal pace 6:15). Felt really good going into the run today and we started the tempo at a really good pace, but then my stomach started feeling really bad. I just about threw up but I kept up and finished it with my average pace being around a 6:08. After the tempo, I still felt pretty bad but we went pretty slow so it went well. Weights afterwards.

PM- 2 miles warm, Kosmin Test (sorry not sure how to spell it), 2 miles cool. We ran the warmup and I was feeling really gassy (like my stomach) and it worried me because I usually run super slow when I'm like that. Anyways, we started and I put myself into position and finished the first one with Krenny and Cam. 2nd one cam and I pushed a bit ahead of Krenny I think. 3rd one Cam just took off which kind of helped push me and I really got a good gain on Andrew on this one. Last one I was just trying not to die honestly. I finished with a 1424 right behind Josh. Felt pretty good about this workout.

PM- 3 miles easy w/8xstriders. Felt really good today for just a nice easy day in the midst of all these workout. Have an 8 miler with some LT tomorrow and I'm kind of forced to do it on my own :( (sidenote to all the nonbelievers, I can prove that everyone else only did 7 striders and I did 8).

PM- 8 miles w/10 minute LT tempo. Goal tempo pace: 5:30. Achieved pace: 5:41. Got up too late to go running on my own this morning so I ran after honor orchestra on my own. It was one of the hardest things I've ever done. I went into green springs and didn't even start my tempo until 4 miles into the run. Not the best idea. My watch was showing my pace anywhere from 5:33 to 5:48 throughout the ten minutes, although the computer says I ran much much slower (which is why I am starting to not like the Nike watch for fast timed runs), so that's what I'm basing my average off of. I'm hoping the computer is wrong because I felt like I was going speed demon fast! Plus it was mostly downish hill. I feel like I pushed really hard and stayed mentally in it. After my 10 minutes, I stopped for a second and then ran to 8 miles. Never again will I run one of these on my own. So many people honked and cheered for me today that I don't even know with an exception of Nick. Guess it's the neon shorts

PM- 1.5 warm, 3x1600s @ 85% (goal time:5:41), 1.5 cool, weights. Felt pretty nice prior to the workout and my legs were feeling fine. Ran the workout with Logan, Josh, and coach. Started the workout and was right were I wanted to be at around a 5:41. On the second one we stayed consistent with a 5:42. Josh dropped out on the last one but me and Logan kept in strong and finished with 5:41 again. It felt so weird and great to be the first guy behind Paul on some of these. Super cool and feeling freaky fresh.

AM- 3 miles easy AC route. Did some yoga afterwards and it felt really nice this morning.

PM- 5 miles trail Mustang Mass route. Felt good on this run but the ground is so uneven on this trail! I swear I rolled my ankle like 5 times! No biggy though. Ready for the long run with some tempo tomorrow.

PM- 9 miles with 18 min AT tempo. Ran about 3 miles before starting the tempo and then we were off on the 1.5 mile loop. My goal pace was 5:50 and I was hitting that or at least around that for the whole first lap, but then about a quarter of the way through on the second lap I just died. I fell off of Logan and Jake caught up to me with about 3 minutes left and he pulled ahead with about a minute left but I stayed somewhat close behind him for the rest. Ended with a guestimation of 6:03ish. Good preface run for the 5k this Saturday! Super pumped for it. Weights afterwards.

AM- 3 miles easy AC route. Talked a bit about Elite MInds afterwards which was fun.

PM- 3 miles easy+2xoldmanhills. Felt super dehydrated and congested today going into it and didn't really have high expectations, but I did pretty well under the circumstances. Finished strong on the first one and had a nice push on the second. Legs killed me today from yesterday, but hey that's life. Stretching, Rolling, and Yoga will be the rest of my day.

PM- 3 miles easy and striders.

St George 5k- Ran a 2 mile warmup because it was flipping cold! Me, Cam, Paul, and Nick were all registered for the race and Matt was helping to pace Paul and Nick, and Krenny and Dave helped me and Cam. Started out super fast with a few legit runner guys and I stayed with the top pack (about six of us) for a while, but then decided to conserve my energy. A guy about my age ran next to me and passed me, but then I just kind of drafted off him until he started to slow down. At about mile 2, I started to take off to try to catch Rodney (who was in 5th at the time), but I didn't end up getting him. Ran a 17:37 though for the 5k which is good. Cam finished a few seconds behind me in seventh and Paul was 4th and NIck was 3rd.

AM- 1.5 warm, 4x1600s 85% (goal time: 5:40), 1.5 cool, weights. Felt pretty congested and gross going into the workout, but it didn't bother me too bad. Tried running these with Andrew and Cam and I was successfull! 1: 5:42. Felt good on this one, but it was kind of harder than I had expected. 2: 5:40. Was stronger overall on this one and hit my time perfectly. 3: 5:39. Kind of just tried not to die on this one. It was a really tough rep, but got my time. 4: 5:35. This one felt kind of sloppy. Was with Matt on the first 3 laps, but then finished up with Dave. Finished 5th on the team on the last 2! Was super surprised at that (although it's because some of the varsity guys weren't there)! Cooled down and hit the weight room afterwards.

AM- 3 miles easy AC route. Felt pretty nice this morning... Very quiet. Did do some yoga afterwards which was great.

PM- 5 miles TRT fun trail surprise. We showed up to the trail late because Matt had to return his tux so we had no clue where we were going on the trail so we just ran the main trail talking about the dangers of addiction ??? haha then we found a nice little trail and started running on that. It was super sandy and we probably should have just kept going on the main trail. On our way back, we ran into the other guys and then just stayed with them for the rest. Felt good to have some quality easy running with Matt, Dave, and Bryan.

PM- 10 miles 18 minute tempo (goal pace: 5:50). Started this run off with running to Starbucks and then to the tempo loop to make about 4 miles. After that, we started the 18 minute tempo. I started off with Logan and Cam, but then Cam fell off a bit then I fell off Logan about 1.5 miles in but stayed a consistent distance behind him for the rest of the run. Did much better than last week at a guestimated 5:56 pace which means I will be attempting a 24 minute tempo next week :) after that, we just added on until we got to 10 miles total. My legs felt really dead after this workout. Goals for tomorrow: Hydrate, kill the 400 hills (avenge my last week's hills)

AM- 2 miles to old man, 1x800 and 2x400 hills, then cool. Did my workout on my own this morning because of a poor scheduled orthodontist appointment. Kind of tough getting into it mentally when you're by yourself and tired! Legs felt okay and my breathing was good. I think I did well under the circumstances. Afterwards we talked about chapter one of the book in coach's room. 

PM- 3 miles easy Straight to Hell and Back route. Took it nice and slow on my own because of the orthodontist. Ran to almost Hell's hole, hence the name of the route. Life Lesson: never eat a chili dog right before you run... No matter the distance!

PM- 3 miles easy with striders. Follow the leader friday! We followed Byron around and ended up at 2450 park where we did our striders and ran back. Felt good.

AM- 6 miles 15 minute LT tempo. Goal pace: 5:30. Hit: 5:38. Met up with the guys at Sullivan Park and we ran the river trail for the tempo. Started the tempo off just behind Matt and stayed right behind him pretty much until the end. Things were looking good until we had to turn around and that kind of threw off my groove. Ended the tempo about 10ish seconds behind Paul and Matt. Kind of disappointed that I didn't hit my pace, but I was closer than last week when I was racing! Overall a good workout.

AM- 3 miles easy AC route. Felt pretty nice this morning. Kind of cold and very quiet run with the guys.

PM- 1.5 warm, 4x1600s@87% (goal time: 5:33), 1.5 cool, weights. Started out the workout very nicely with a time of 5:33 on the first rep next to Andrew and Cameron. Second rep was equally as nice with a 5:33 again with Andrew. Starting to feel very dehydrated at this point and I was sweating like none other (despite the short shorts and the sleeveless). On the third one, I started out the first lap very nicely, but I just kind of was not in it mentally and had to go to the little men's room. Finished around a 5:45. Didn't start the last one with the rest of the guys because I made a stop to the loo. Really was trying to get myself in there mentally and went into the last one feeling strong. Started with Andrew while he was starting his 3rd lap and kind of helped him push his last 800 and at this point I was right on target at a 2:46 (at the 800) and then my 3rd lap was crap. Maybe threw down a 1:30 at best on that lap just because I didn't have Andrew anymore. Then coach came in and helped me with my last lap and I threw down a 1:16. Just goes to show that you can do anything if you get in the right mindset. Last rep: 5:30.

AM- 3 miles easy AC. Felt nice.

PM- 5 miles Trail Run Tuesday. Went to the Temple Quarry Trail and ran 5 miles there. Very rocky, steep, narrow trail. Felt so easy though! Last year I remember it being awful! Well, just goes to show how far I have come and how much farther I have to go. On another note: Who's a better runner? Galen Rupp OR Steve Prefontaine?

AM- 3 miles easy AC with the guys. Was really nice temperature wise! 

PM- 10 miles w/18 minute AT (goal pace: 5:50). Felt really good going into this. Ran to Starbucks then to the tempo loops. Decided to start off just a little slow on the first lap and then speed up on the second. I didn't exactly speed up too much on the second (if any) but held my ground with Josh, Logan and Cam! Finished right on pace. Pretty successful workout. Worst part was after the tempo when we had to add on 3 more miles :P

After practice, I went to the Running Center and got the new PureFlows!

AM- 3 miles easy AC route with the guys.

PM- 6 total. 3x800 Old Man Hills. 2:45, 2:30, 2:47. Feel kind of bummed by my performance on these but I will run smarter next week. Why can't I just be super fast already?!

PM- 3 miles easy 8xstriders. Follow the Leader Friday! Followed Paul today to a rendition of a reverse Sandburgs. Would have been super kewl if my shoes didn't get all dirty! But other than that it was a super great run. Finished our striders right before all hail broke loose.

AM- 6 miles 15 minute LT tempo. Goal Pace: 5:30. I figure I was pretty close to last week's 5:37. I kinda really like these tempos because they're all guts! Anyways, ran with the guys to the river trail from Sullivan and saw mini thatcher biking on our way back.

AM- 3 miles easy AC route. Legs were kinda tight and hurting a bit. Felt nice this morning.

PM- 1.5 warm, 4x1600s @87%, 1.5 cool. Goal Time: 5:33. I felt tremendously better on this workout than last weeks. On the first one, I hit a 5:30 with Andrew. I just decided (after this one) that I'll pretty much just try running with Andrew for the rest of the workout because there was really nobody else right behind us. 2nd one felt a little tougher and I hit a 5:30 again. Took a little of Paul's water after this one because I was really focusing on getting this 3rd one right on! Went a 5:27 on number 3. At this point my legs are just spent! Last one was a 5:28. I would have gone with Matt and Colten and them, but I was having a spazzed out side and was just focusing on hitting my time. Nice workout.

AM- 3 miles easy AC route. Went nice and easy this morning. Legs felt heavy and sore, but nothing too painful. Yoga afterwards

PM- 5 miles TRT Chuckawalla Trail. Went up pretty chill, but it was hard. When we got to the end, the view was really kewl. The way back was super fun! I experienced a whole different kind of running! Coach led us down really fast. It didn't feel very hard, but just the experience of going quick (on a trail) is amazing! Way fun time.

AM- 3 miles easy AC route. Just a normal run. Kinda quiet. Thinking about how cool Nike Nats would be during the whole run.

PM- 10 miles w/24 minute AT (at least I think that's the slower one). Started out the first 18 minutes strong with about a 5:48 pace but then once Cam stopped at 18 minutes I started to chill a little bit... Last 6 minutes a little slower than 6 minutes pace. Should have gone with Andrew. Anyways. It was a super killer run! These 10 milers always shred my legs! Lesson of the day: do 't bike uphill to the Ipson's house after finishing a 10 miler. You will most likely die... I am one of the lucky people who can say they have survived.

AM- 3 miles easy AC. Afterwards talked about mile goals in coach's room.

PM- 6.5 total. Old Man Hills! 1x800, 2x400, 4x200 (equal recovery). Felt pretty good but super dead after the first half of the workout. 800: 2:40. Just trying to ease into the workout on this one. 400s: 1:12 1:10. Very nice push up those ones. 200s: :34 :34 :33 :32. Pretty mediocre workout. Was right where I'm supposed to be, but something about the workout made me feel like I failed. I feel like I could have given more.

AM- 3 miles easy AC route. Felt nice. Kind of just a quiet morning.

PM- 5 miles easy DI/PVHS 5k route. Striders afterwards. Never ran this course before and it was kind of fun to try it out. Just went easy on it for a course preview for next week.

AM- 6 miles w/15 minute LT. Met up with a few of the guys at Sullivan. Did one mile before we started the tempo. Started out the tempo very nicely at about a 5:25 pace but it went all downhill after the downhill. I was trying to stick with Andrew and Cam, but Cam fell off a bit and Andrew sped up a bit so I was on my own. Just focused on trying to catch Andrew the rest of the time and did by the very end. Average was around a 5:40. Went pretty speedy on the cooldown though! Sub-7 haha. Anyways, it was a nice strong push and I feel good about it. 

Goals for the week:

Monday: Hit my times on the 1600s (really focusing on the 3rd). Going for times of 5:31, :29, :27, <:27 for a successful workout. 

Tuesday: For the time trial, I am really pushing towards a 4:45, but will not limit myself to that. If I hit 4:45, it will be a successful race for me. Going to focus on pushing the pace (no matter what it is) at the 1000 and keep speeding up until the very end. 

Wednesday: Going 24 minutes again for the AT. Goal Pace: 5:45. Focusing on the beginning of the 3rd lap because that's where I usually start to slow down. 

Thursday: I think we're doing hills (right?) for 800, I'm going sub-2:40 on all. 400, going sub-1:15. 200s will all be sub-32. Feeling like these are going to end well this week, but we'll see.

Friday: Show up and have a nice run.

Saturday: 15 minute LT. Goal: 5:25. This time I'm going to hit my time regardless of who I'm with. Never going to settle; giving it a hard push from beginning to the end. Treating this one this week as a race.

Looking for nice week of workouts. 

AM- 3 miles easy AC route. Showed up 30 minutes early for Byron so I just tried to catch up on sleep but it didn't happen. Felt really nice temperaturewise. My knee's been giving me problems the last couple of workouts and hurt this morning.

PM- 1.5 warm/cool, 4x1600s @89% (400 recovery). Felt really warm today. Goal time: 5:25. Hit: 5:27, :25, :32, :31. Props to Cam for catching up to me on the last one. I am really loving running with Paul, Nick, Andrew, Matt, and Colten for a little bit on these. Didn't quite hit it, but this is just my first time with a goal pace this fast. Last week's was a 5:33 so it was quite a jump. Plus the heat got to me today. Nice workout.

AM- 3 miles easy AC. Kind of quick and quiet today. Yoga afterwards.

PM- 2 miles warm/cool, Time Trial, 8xstriders. Ran a PR of 4:55 and let me tell you. Getting a time on the kosmin and actually running that time are totally different! Anyways, started out with Matt, Paul, Nick, Andrew and all those guys. Stayed there until end of second lap and the third lap is where I started to fall behind... I've got to say, I expected a lot more of myself so I'm a little disappointed, but I actually didn't feel like I raced very hard. Next time I'm getting 4:45 at least!

AM- 3 miles easy AC route. Legs are super heavy from yesterday.

PM- 10 miles w/24 minute AT. Super dead from yesterday. Goal pace was 5:50 but I went out too fast the first mile and kind of died the rest and ended up with a 6:07 average. Still a really nice push, but not where I want to be.

AM- 3 miles easy AC. We showed up a little late so it was just me and Byron for the first half. book discussion afterwards.

PM- 2 miles warm/cool, 10x200 @ racepace. Goal pace: 36.5. Times: 37.53, 36.66, 35.93, 35.80, 36.30, 35.85, 35.18, 36.32, 36.48, 35.22. Really nice and easy workout. Love fast track workouts like this one. Hit my times very nicely even though I'm so dead from this week.

AM- 3 miles easy AC route. Woke up this morning feeling a little sick and thought it would just go away as the day went on. Showed up a little late again, but easily caught up with the other guys.

Rootbeer Mile- Every 400 meters we drank a can of rootbeer. Let me tell you: this was the most painful thing I have done in a while! It sucked so bad. Went out the first 2 laps feeling great and running fast. After that, I just could not drink the rootbeer so I just sipped a little at a time... Still beat Byron and Abel though ;) I did it for Carter!

PM- 5 miles Trail Run... Friday?  We went to Dino tracks which is by prospector and church rocks. I was trying way too hard today and was dying throughout the whole run. Rootbeer really got to me because I had the worst side cramps ever! 

Turns out I really am sick. I have a fever of 101 and have been coughing and sniveling all day... After practice when I got home, I was even coughing up a little blood. Probably not a good idea to have done the rootbeer mile, but it was fun. Debating whether I should go run the 5k tomorrow... We'll see.

Woke up this morning feeling really sick (102.8 fever) and it was a bummer cause I had to miss the 5k! Already feeling better and my fever is going down so I may go running later. Good job to everyone who ran the 5k. I can't wait to run it next year! But hey: I still got a shirt for signing up haha! 

Leaving just my main goal for this week on this post: 

Saturday: Run the half marathon with all I got and go sub 1:20! I am really excited to see how it goes.

AM- 1.5 mile warm/cool, 4x1600s (400m recovery). Goal time:5:25. Times: 5:35, 5:43, 5:56, 5:46. At the end of this workout and through most of weights, I was almost sickened by the fact that I was not even close. I just was beating myself up over it! And then the thought occured to me,"How stupid is this?" Why the crap should I be worrying about something that I could not change no matter how hard I tried? That got me thinking: There are 2 ways to walk out of a failed workout: Discontent vs Disdain. There are key differences between these 2 feelings. Discontent means dissatisfaction with one's circumstances while Disdain is where one feels almost unworthy and contempt. I have decided that i'm going to start walking out of failed workouts feeling discontent because we can LEARN and FIX our mistakes because we are dissatisfied and want to get better! 

Changes for next week: I don't know what else to say, but just run stronger. This week was just a fluke.

PM- 3 miles easy Dirt Mile. Went on my own. Saw Lego Movie right before so I could not get my legs moving at all! Stuck it at around 8:30 average, but started in mid-9s. Side-stitches from popcorn...

AM- 3 miles easy AC route. Nice easy run. just a little fast, but it was okay. Knees started to hurt.

PM- 1.5 warm/cool, 16x200m @racepace (36). Started off a little slow and then went about on pace the rest of the workout. 37, 37, 36, 36, 35, 36, 36, 36, 35, 36, 35, 35, 36, 35, 31, 32. Wasn't sure if we were supposed to try to hit our time every rep or try to get faster (because everyone else was jumping the gun), so I just went a little quicker on the last 2. Tough, but not tough. Talked to coach about the knees, IT band just as I thought.

AM- 3 miles easy AC. Me and Byron were super late and swagged it up.

PM- 6 miles 15 minute LT. Nice push. Pretty windy so that made it tough. 

AM- 3 miles easy. Felt super refreshing! Byron and I were late again so we just ran with the girls and they really know how to run these! We went a nice real swag pace. Very refreshing and nice

PM- 5 miles Adventure Trail by myself. I had orthodontist today so I had to miss practice(but they should be off sometime in the next 2 months!!) anyways, went out and finally had the courage to run through the double tunnels! So I ran on the trails out there! It was so fun! Especially by myself...  without another person out there anywhere! Really pretty desert out there.

AM- 3 miles easy AC route. Felt nice. Knee was perfect!

PM- 3 miles easy Follow the leader Friday.

Dogtown- warmed up a good mile and got to the starting line. Took out pretty easy with Cam and some Hellians, but Cam and I started to pick it up just a little bit after mile 1 (6:00). Second mile we were passing a few of the female runners (who eventually came back and passed me which is embarrassing) (6:05). After that, we were still passing people and keeping consistent the next 3 miles. (6:05) (5:59 fastest (sad right?)) (6:13). After this is where my incident happened. We were coming up to an aid station and Cam needed water, but I was in his way so he tried to go behind me, but I tripped on his legs and I just biffed it. I started bleeding but didn't really realize it until about mile 8. I felt fine, but after about a mile, I could really feel it. My right knee just hurt a lot! (6:38) (6:40). I can't believe I let my knee get to me though. At this point, Cam and Jake started to really build a gap on me... Then came the uphill. I was passed by a large number of people (including some hellians) I didn't pass another person the whole rest of the race. I was just focusing on not dying because of my knee. (6:24) (6:42) (7:21) (6:42) (7:14) (7:00). Tried cooling down, but my knee wouldn't let me run!

Not exactly proud of this race, but a 1:25:14 is not bad! Hopefully I don't go around tripping next year haha! I think I did well under the circumstances and felt like I pushed hard and that's what counts. It was also really fun! Hopefully I can get my knee feeling better asap.

AM- 3 miles easy AC then Plyos.

PM- 3 miles easy Hotnails then striders. Weights afterwards. Felt nice today. Didn't participate in today's decathlon events (110 hurdles/high jump). Surprised how butthurt people got about it. Seriously, I couldn't care less for the decathlon.

AM- 3 miles easy AC. Took it EASY for once in our life haha! No it was fun.

PM- 6 miles w/4xfartleks. Super fun run out to green springs today. We did fartleks at after the first stoplight, after the big hill at green springs, on the way back from the top of the hill, and on the long straight sidewalk past the clubhouse in green springs. Super fun! Decided I would be up in the front pack for them all and I was. Fun run.

AM- 3 miles easy AC Plyos after

PM- Kosmin w/2 miles warm and cool. Got a PR on it but not by too much. Knee started acting up today! UGH!

AM- 3 miles easy. Book Discussion afterwards! I love these discussions and this book.

PM- After an awful loss against Payson, we drove home and ran 3 miles easy with 8xstriders.

AM- 3 miles easy AC. Knee hurt again this morning

PM- 10x400s at race pace. Hit consistent 73s 1.5 warm/cool

AM- 8 miles SWAG pace with half mile AT (haha). Ran from my house to the Church Rocks. Never gone on this particular trail before, but I have gone Prospector which is pretty much the same trail up until the end. I now understand why the Hellians love this trail so much (almost surprised I didn't see any)! It was so fun! Very pretty trail but very easy to get lost on. Turned out it was almost exactly 4 miles from my house to the rocks themselves so that was cool! Exactly 1.5 miles from my house to Grapevine so I can do any of the 5 mile trails we do there from my house when we have 8 mile days like this. Very very slow peaceful run. My knee was really hurting today so I just did half a mile of AT down hill. 

AM- 3 miles easy AC. Plyos afterwards. Felt particularly nice this morning.

PM- 2 mile warm/cool. 4x1600s @87% (Goal time 5:29). Hit my 1st two pretty much right on where I want or at least in the neighborhood, but I was just dead on the last 2 and wasn't even close. After the workout, I was sitting down and my vision started going all haywire (like I was about to pass out) and I decided that I was dehydrated. I've gotta fix that!

AM- 3 miles easy and YOGA. New yoga today. Kinda like this one better because I feel more sensation! Fiji McAlpine is the bomb. Free IHOP pancakes after. Monopoly after that and I creamed!

PM- 5 miles TRT and Striders. Ran up Ice House. I love measuring my amount of improvement! Last year, I probably walked up half of it and this year I kept up and ran all of it even though it is the hardest "Hill" known to man. Went slower going down then up because it is so dangerous. Almost biffed it like 20 times! Fun run. Striders after.

AM- 3 miles easy AC. Went a bit quicker today for the girls, but it was pretty fun to go that pace. Plyos afterwards. 

PM- 2 mile DI warm/cool, 12x400s @ racepace (1:12) w/120 beat recovery. I'll divide the workout into fourths. 1/4: just getting warmed up into these 400s slowly moving my way up and hit 1:14, 1:13, and 1:12. Trevor was nice enough to pace Cam and I on these (and he did pretty good until he was kicking trash at the end). After the first 3, my HR was 156 BPM. 2/4: just focusing on every one and trying to hit my times and hit 1:12, 1:12, and 1:11. Noticed by now that I was feeling much better than last week's 400s! HR after #6 was 160. 3/4: just sticking in there hitting them giving all I got. Mouth was super dry and I was super sweaty by now. Hit 1:12, 1:12, 1:11 on those 3 as well. HR 164. 4/4: 1:11 1:11 1:11. Nice workout. Kind of worried about my HR being so high, but hit my times very nicely :)

AM- 3 miles easy AC. Nice easy morning. Getting pretty bright at 6:30 in the morning! I like it.

PM- 5 miles easy Sandbergs. Nick almost knocked himself out with a rock on a basketball hoop. Need I say more? 4x200s afterwards.

AM- 3 miles easy AC. 

PM- Hurricane All Comers. Pretty dang windy today during both the 1600 and 3200. I didn't exactly race very smart in either of the races and both were pretty mediocre, but it was fun being in the fast heat for the 1600 (and the only heat of 5 guys in the 3200). I think the mile was around 5:05 and 3200 was around 11:20. Not my best races but a nice strong push.

AM- UGH! I completely forgot about the progression run! 8 miles somewhat easy out to the edge of green springs. I had one mile around 6:00 because of the long downhill on the way back, but I don't think that counts. Some old hobo guy was walking around like he had a gun in his pocket or something so I Fartleked past him and I saw him again at the FireStation Hill so I think I have a PR for that hill.

AM- 4 miles easy 1 mile repeat pace. Hotel treadmill. Byron and I were going too fast for the treadmills so they shut down after we finished one :/

4 miles on the treadmill

Last day on the treadmill thank goodness

PM- went to the dirt mile and did 1.5 warm/cool with 3x800s.

AM- FINALLY back and running with the team! Did an old man hills workout today with 3x(800, 400, 200). Did pretty well on these except my very last 800 sucked! But my 400s were super fast and I was up there with the top guns! 200s weren't bad either. 2 miles warm/cool on these. Not bad for a week of nothing but easy runs! (And some semi-good 800s yesterday :/)

PM- 3 miles easy Dirt Mile. Nice easy quiet run. Saw coach so that was kewl.

PM- 6 miles easy Adventure run at Grapevine! Finally decided to stop being a wuss and face my fear of the big tunnels under the freeway to get to Grapevine rather than the tiny tunnels or just going over the entrances... I ran up on the back of the dirt mile to the white-rock trail to the tunnels... I do admit they made for some pretty quick fartleks, but I survived. Ran the trail that took me straight to Grapevine and just ran down that main trail until a 5 mile turnaround, but I really wanted to keep going so I went another half mile down (I have low enough mileage as it is this week). And I'm so glad that I did that because right as I started going further, a HUGE Jackrabbit ran across the trail! I swear he was as tall as my lower-mid thigh! I decided that his name is Jack-A. Jack because he is a jackrabbit and A because he is the king... If not the mother of all the jackrabbits! This particular run, I have decided, is the Jack-A run. We have to do this run in the summer sometime! I love grapevine. Ran to where I could see the Black Cliffs pretty good and then turned around. Got going pretty quick on the trail at about 6:30 on the way back. More fartleks through the tunnels... Those things are creepy!

AM- 3 miles easy AC route. Feels good to be out in the routine again. Legs felt a little heavy but not much of a burden for 3 miles.

PM- 1.5 warm, 4x1600s (89% 5:27), 2 mile cool. SO hot and dry today (not desert hells affiliated). Felt really tired from the start but I think that had to do with my mentality. I thought it would be so dehydrating and it was... Anyways. Hit 5:31, 5:34, 6:0X, 6:0X. After the second, I had to make a "pit-stop" and after that, I was just so dead tired that I couldn't even think straight. Showed signs of major dehydration during coach's peptalk before the last one (blurry vision and dizziness) but I didn't want to give up right after that so I just decided to finish the workout. First 2 weren't too bad, but I WILL get these next week!

AM- 3 miles easy AC. Nice run this morning. Yoga afterwards. Legs are SO sore from yesterday! Hard to even sit down!

PM- 4 miles easy, 8xstriders Sullivan Park route. Ran to the park and did striders there and then just ran back. So glad it was an easy run today because my legs are just unbearably sore.

have to start drivers ed tomorrow :P I think that I'm going to just start going to sleep an hour earlier every night and just wake up at 5 to run because I really don't want to miss out on the mileage.

AM- 3 miles easy Bridge. Ran past the bridge on telegraph from my house and back at 5 in the morning. Pretty scary and cold! I think I'm goin to do this a little different tomorrow. Drivers Ed sucks.

PM- 1.5 warm/cool, 4x800s @1600 race pace. Went out pretty well on these. Gave a really nice push and this really challenged me. Hard workout. Ran 1st one with coach and Josh but then ran with Logan, Josh, and Dallen for the rest. Pretty sweet.

AM- 3 miles easy Bridge route@5AM. No drivers ed tomorrow or Monday because of simulators so I'll be going to organized practice.

PM- 4 miles Grapevine and 4x200s. Felt nice. Missed practice because of orthodontist, but I only have 1 more month then they're off for good!! Looking at May 1st! Mark your calendars! 

AM- 3 miles easy AC with the team!!! So glad I didn't have Drivers Ed.

PM- 8 miles w/10 minute progression. Felt good. Ran with Colton Josh and Dallen. We went pretty quick at about 7:15 when not progressing and then when we progressed we went from about a 5:40 to a 5:20! So fast. Got me pumped up for the race tomorrow.

Hurricane Invite 3200- like 3 miles warm and a mile cool. 2 mile race in the fast heat! Had a nice strong race but it could've been better.

AM- 3 miles easy AC route Plyos afterwards. 

PM- 1.5 warm/cool, 4x1600s (goal 5:29), 2x600. Went 5:35 on the first just kind of off a little. 2nd one 5:55 don't know what the freak happened. Just kind of zoned out when people started passing me. BUT the difference between this week and last week is that I bounced back after. Didn't let the 2nd one throw off the rest of the workout. Went 5:35 on the other 2 and pushed big negative splits in the last 800s. 600s were 47, 47.

AM- 3 miles easy Bridge 5 AM. Cold. Hate waking up so early.

PM- 4 miles easy w/8xstriders. We went up foremaster which felt kind of killer, but it was alright. Not as bad as I had thought it would be. Really nice run. Muddy striders afterwards.

AM- decided to sleep in because I got to bed way late last night and I think getting a healthy sleep is a little more important. 

pM- 800s

Race- Warmed up 2.5 cooled 1.5. Started in the lead and got my 1st mile at about 5:11. 2nd mile I just could not focus and get in the zone. Person after person passing me! I know I could have gone but I just don't know why I didn't. Coach says I need to start believing in myself if I want to reach my full potential. I agree that that's been a big problem with me. Decided I wanna run the 3200 again on Tuesday and hopefully I can have a strong race there.

Supa speed workout.

AM- Picked sleep over running. Kind of stinks having stuff to do late at night with the family, but what can you do?

PM- Race. 1 mile. Didn't get out where I wanted to be and I suffered the consequences. I think that these kind of races are decided by split second decisions to either go or dont go. I didn't go.

I am, however, a 4x4 champion! Go Pine View #swag

AM- did not run. 

PM- 8.5 miles w/4x(2min fartlek, 1 min cool, 1 min fartlek, 30 sec cool, 30 sec fartlek, 2 min cool). I was kind of worried going into this workout because I have been feeling a little sick this week but just decided to go with it. Kind of stayed with the usual guys for the first set and then I thought the 3rd one would be the last so I just went balls to the wall and I actually got some good speed going on all three of the times! Then coach said there was another and I did pretty well on that one too. 

I want to know how to summon this kind of speed in a race. I don't know what it is with me and racing lately, but I just haven't been getting myself out there. I don't know if it's the 45-70 minutes less of sleep every night for driver's ed or if it's all in my head, but I'm sick of it.

I am speed and I'm gonna show it.

PM- 4.5 miles FireStation loop, 4x200. Legs felt a little heavy but nothing too drastic. Felt really tired on the 200s but on the bright side, I get to sleep in tomorrow because no Drivers Ed! See you fools at practice in the morning.

excited to race the 1600 tomorrow at DH! It's going to be legit. Shooting for a 4:45.

AM- 3 miles easy AC because I didn't have drivers ed. I feel like I've been getting a slight cold the past couple days. Congestion and sore throat. Also been sneezing a lot.

Race- warmed up with the guys then got into the race. (NOTE: I am still feeling cold symptoms) Started out alright, but not as far up as I wanted to be. 1:10. 2nd lap was where I started to fall off. 1:19 (ouch!) 3rd lap I tried to pick it up a little but by then it was just too late. 1:18. Got passed by a few guys the last lap and I finished last in the heat 1:18. I am getting so frustrated with how my races have been going all season. Today I feel like I went out and ran a nice hard race, but my time and place tell differently. I just can't pinpoint what it is I need to change. I believe I can run faster and I know I can beat my PRs, I go to practice every day, do somewhat well in my workouts, I stretch all the time, I do yoga, I've been staying hydrated, I roll out nightly, I eat well. I've been doing everything! But I just don't seem to be getting anywhere... 

PM- miles with Logan. Went on our first one just fine, second one was WAY off, but the rest were okay.

PM- Relays+tons of warmups/cooldowns. Distance Medly 1200: Not sure what my time was, but I pushed a nice race, but not nearly where I want to be at all. Not even 5 minute pace.

4x800. Team took third (from PV) because Byron and Abel were messing around. Ran a 2:22ish. I am just not really sure how to run the 800. It's an experience thing.

4x400: Nice push at a 1:04 or 3

AM- Went to bed early last night so I decided to run before Drivers ed. Nice easy 3 to the bridge.

PM- 6.5. DI warm/cool. 1x(600, 400, 300, 200, 100) w/about 400 recovery on all. 600: 1:48 400:1:06 300: 0:49 200: 0:31 100: 0:14. First great workout in a while! Super surprised myself with how good I was considering that I was by myself. Just really like these speed workouts. 

Another late night homework session so no morning run for me.

PM- Just prerace 4 easy and 4x200s. Felt SUPER hot today. Broke 90degrees F. Running the 3200 on Saturday! Ready to break through in this race! Love the 3200 like it's my own child.

PM- 5 miles easy at the meet

3200- warmed up 1.5ish with Jake and Josh. Started the race and got cut off by a bunch of guys who ended up slowing down a ton by the 100m. Passed them and ran by at a slow 1:16. Usually start at more of a 1:11. Started passing more guys and found myself in second in the heat with the Millard guy in first by like 50 meters. Was pretty much all by myself the whole rest of the race but I was just focused on catching the Millard guy. Hit consistent 1:20/1:21 for the rest of the race and closed the gap of the Millard kid a bit but he still beat me by like 4 seconds. Finished 2nd in the heat and 7th sophomore overall. Big PR though! 17 seconds! I'm positive I could have ran at least 15 seconds faster though. Oh well! Nice hard race. 

Goals for the week- 

Monday- hit my pace on these 1600s. The rut I've put myself in on these is not good. I need to get improving so I can run with Andrew! In the long run, I see big things for myself and the whole team if we just start making decisions to go in these hard workouts. Can't let my F5 down ;)

Tuesday- get a morning run in before drivers ed.

Race- get a PR in whatever race coach decides to put me in. 4:45 if 1600. 2:10 if 800. 10:25 if 3200.

AM- 8 miles total. 4x1600s (400 recovery) w/2x300 (full recovery) and 1 mile warm/cool. Did SO much better on these than I have been! Still not quite to my time, but went consistent. I think it all has to do with the better hydration. Went 5:30, :29, :30, :29. Didn't even slow down on the second like I usually do. 300s were :48 and :46. Some of my faster 300s lately.

PM- 3 miles easy w/striders. Ran with the Junior and Sophomores of next year's returning varsity team (seniors had senior sluff). These guys are seriously my best buddies. They're awesome. Ran reverse Sandburgs and did striders and the water wheel park. Fun easy run. 

AM- 3 miles easy bridge route 5am before drivers ed! Last day woohoo! Aced the state knowledge test.

PM- Coe #1: 100, 110, 120, 130, 140, 150, 160, 170, 180, 190, 200 (equal jog recovery) 1.5 warm/cool and weights. Way hard to do this workout in a huge group! Hard to make moves and such, but I did my best. Nice workout for everyone. Hit my times for the most part. Thought it would be easier than it was.

Shoutout to coach Holt for helping me with my baby dilemma. Note to everyone out there: never take Child Development.

Getting pumped for running the 1600 at SC. Finally going to qualify for BYU!!!

AM- 3 miles easy AC.

PM- 4 miles with 4x200s. Prerace 

AM- 3 miles easy AC

Race- ran a 5:10. Slow heat. Went out pretty fast. Coach talked to me afterwards about not stressing these races like I do. 

AM- 5.5 miles total. Harts warm/cool. 1x(600, 400, 300, 200, 100) 6 and 4 @R, 3@R-3, 2@R-5, 1@R-2. Starting out this workout, my legs were feeling kind of spent due to me not stretching at all yesterday so it took me a while to get into it. 600: 1:48. Surprised how fast everyone else was going! 400: 1:08. Finally started to get into the workout and really started to move my legs. Went a little fast on the 400, but that's just fine with me. 300: 47. 200: 29. 100: low 14. Love moving fast!

PM- 3 miles easy on my own in the desert.

AM- Hit 400 miles in my Brooks Launch. Love those shoes. Went out at 7 with most of the guys out to Prospector for 8 miles. Last 1.5 was a hard finish. We went roughly 5:30 average with it being more of a progression.

AM- 4x1600s (5:28, 5:24, 5:27, 5:28), 2x300s (:48, :47), weights, plyos

PM- 3 miles easy Dirt Mile. Super dead this afternoon

AM- 3 miles easy AC. HOT morning. Sweat like non other. Welcome summer. Sweaty, smelly yoga with Fiji after. Just noticed today that she is RIPPED.

PM- Harts warm/cool, 8x400s@RP-3-4 sec. Recovery: 2x2:30, 2x2:00, 2x1:30, 1x1:00. Wind kind of threw off my times. Hit about an average of 1:10 or 1:11. Last 2 were my best at 1:09 and 1:08. 6th was my worst at 1:14. Really focused on the last 200 despite the winds and actually consistently passed guys on the curve.

AM- 3 miles easy AC and Plyos. 

PM- 6 miles easy Double Churches and Weights. Felt tired today, but it wasn't too bad. Good weather today.

AM- 3 miles easy and Elite Minds discussion. Felt nice and cool. Like these runs. Discussion today was about luck and expectation. Really glad we went over this because I think that's exactly what I need.

PM- Coe #2 Harts warm/cool. A lot less people because they went to DH for the JV meet. Hit my times good (36-45), but the last one was just a tiny bit off. Speed is hard!

So SUU is cancelled? Really bummed! I was going to qualify for BYU, but I guess it's really just my fault for not racing smarter earlier in the season. What really stinks is that my parents aren't even going to BYU to cheer on Byron so I won't be able to go up either. So that is a bummer.

AM- 3 miles easy AC

PM- 4 miles easy w/Striders Sandbergs. Swag paced about half of it. Bryan had a fight with the Sandberg Monster and tore off one of it's scales! We brought it back to the highschool and kept it in a secret spot. Jake was almost killed twice. Once by the monster and another time by a bull! There was a bull with all the cows today and Jake almost got charged.

5 out on Mustang Pass this morning w/1 mile hard finish. Went with Dallen, Cam, Bryan, and Jake. It was soo kewl with the clouds being so low and the light drizzle. Last mile was on the road pavement and Cam and I were speeding quick! It was about a 5:15-5:20 for the total mile. Went to Bryan's for breakfast afterwards for some breakfast. Most delicious breakfast burritos ever!

Goals for the week: Push hard in my race tomorrow. If I BYU qualify, that's just amazing, but I'm trying not to stress it too much. The more I stress about races/workouts, the dumber I seem to race. Hoping to finally PR in the mile for the first time this season :P

(calling it 12 total, but could have been more?) AM- 3 miles easy AC. Felt nice temperature wise. Had plyos after which were tough as always.

Prerace- Got home after the short day of school and my knee was just killing me. I looked up like a billion things how to fix it, but none of them worked. I was seriously freaking out because this race would be my last chance to BYU qualify and if my knee was hurting this bad, I would probably drop out of the race. Anyways, I ended up so desperate that I said a prayer about it, but it was still hurting. We warmed up and it was still really hurting and then we got our spikes up and walked over to the starting line.

Race- First gunshot didn't go off, but the second was good and clean and we started the race. God must have been with me in that race because my knee didn't bother me at all. Miracles happen and prayers are answered, people. Anyways, we start and I am in about 6th or 7th (this was the slower of the 2 heats) for the whole first lap. 1:10 Right on the pace I was looking for. The second lap was feeling kind of slow, so I passed some DHells guys, but holy crap we slowed down a ton. 2:27. I knew that it was either I move now and make BYU, or regret the race the rest of the day. 3:38. Now I was in the zone. So close to the border of qualifying or not. I needed at least a 1:11 and that's what I did. 4:49. Passed Jake and Dallen and the Cedar kid to win the heat. I think what really helped me in this race was that I made a game plan before that played towards my strengths instead of just going out and taking the lead right away.

Post-race workout- Right after the race, my knee immediately started to hurt again and I was debating whether or not to run the workout, but I just chanced it. 2400 was 8:02ish; not bad at all. My 1600 was crap though. 5:57. 300s were average at a 47, 47. Excited for BYU!!

AM- 3 miles easy AC.

PM- 1.5 warm and 4x400s. Warmed up at CV and did 400s on the road. 58, 63, 61, 70ish. I was feeling pretty good on these until the last one. I tripped and fell and got scraped up pretty badly and bonked my head. I think I'm alright, but my burns hurt a lot. Didn't cool down because I was hurting pretty bad. Feel okay now though except the scrapes.

AM- 3 miles easy AC route. felt nice this morning, but it was a little warm and fast.

PM- Kosmin. Didn't do quite as well as I could have. I should have been up with Cam and Jason, but I didn't start off fast enough.

AM- 3 miles easy AC

PM- 3 with striders at Payson. Played some dunk ball with the guys at this sick little park. Payson has basketball courts every block...

5 miles easy Payson. we went the same route as yesterday, but it was extended from the hotel.

Warmed up 2 and cooled down 2. Didn't like how the race went because I was shooting for sub-4:45, but it was fun. I went out just right, but I didn't finish very well. I wish i could go back and finish that 400 a little better. Would have been a PR!

AM- 3 miles easy AC. Legs felt a little heavy this morning but that's all.

PM- 1.5 warm/cool, 2x1000s@95%, 2x300s. Great workout. Hard, but great! Went by on the first one at 3:06 and the second at a 3:11. It seemed like pretty much everyone was a little slower on the second one which is kind of weird. 300s were good too! :46 :46. Just a little bit better, but I feel like I am starting to develop at least some sort of speed.

AM- 3 miles easy AC. Felt great!

PM- 3 miles easy Sandburgs w/4x200 accelerations on the track. Running the big 3 for region. First time running the 800 since last year. Looking for some great times! 10:20 3200, 4:45 1600, and 2:09 800.

On another note, happy NHB.

cant wait for XC to start! To be honest, I'm kind of scared of all the young bloods coming up next year!

Rested this morning. No more morning runs.

Race- Got out way behind where I should have been and I kind of lost confidence from that. I did have a few key surges, but it wasn't anything huge. Finished like 9th or something for JV... 2:15. Kind of wasn't in the zone today. Gotta take care of that before the 1600 and the 3200 tomorrow.

1600- I started out alright, but didn't ever really want to take the lead. Something about the lead scares me in these races. We got out and I almost tripped right after the 100 meter so I quickly surged out of the huge pack into a slightly smaller one, but I had to cut off Boston from DH to do it. Rest of the race was pretty uneventful except that Mitch did really well and broke 5. Last 100, I caught up to Logan and him, Jason and I had a sweet finish (ended with me on top, but I swear Logan beat me). Fun race. 

3200- Very uneventful race. Ended with a 10:43 or something. This is supposed to be my race, but I just never have the guts to go! Congrats to Dallen for having a sweet finish and beat me by quite a few seconds. Took like 6th in JV on this one. I have a really good feeling about this summer and these guys. We're looking strong.

PM- Ice cream run AC. Super fun just whatever postregion run. Got some bad sidestiches from the ice cream though. I think my last run of sophomore year will be tomorrow on my own.

So flipping excited for XC Summer practice. I'm ready to put in the effort and run with my heart with these guys. I am as ready to improve like non other. Watch out XC

AM- Ran to the Elementary school (.5), warmed up (.5), then a 30 minute run (4). Average pace for the 30 minute was 7:35ish. So glad to be back but today was just super killer on me all together. Struggled to keep up. It's just that I'm just out of shape from my 3 week break. Oh well, I'll get back in the groove eventually.

Loved the turnout today. Bryan counted something like 35 boys (14 or 15 of which were running with the big boys) and almost 30 girls. Glad to be a captain this year! It's going to be LEGENDARY!!! 

Also I was given the 1st Gould

AM- .5 to school, .5 warm, 30 minute run into the desert. My watch had us at exactly 7:30 pace. Team is 2 days large and I think that most of them are largely committed to the program and XC... We'll see. I felt loads better than yesterday... Still tough, but that comes with not running for 3 weeks. Running club (.5) that was pretty sick. 5th-6th boys for life.

AM- ran to practice and did warmup then we went on a 35 minute run. Still not used to this more of a progression type running but it's pretty kewl. Loved the turnout again and still had about 15 guys up in the group. Legs were feeling sore today so a lot of stretching and rolling.

AM- .5 to the school, .5 warm, then we ran to the city building where we did our barefoot run. Was slower than our runs have been all week, but I'm fine with that. Super fun and we have some potentially great runners coming up.

AM- Got 40 minutes of running in Fillmore! Man... Fillmore was the best. 5 minute hard finish at the end and I got to about 5:45 pace so it wasn't too hard. Rest of the run was nice and slow and easy.

PM- did my run in the 100 degree St. George weather! I sweat my butt off but at least I got my 30 minutes in. Went out on to grapevine and extended with the dirt mile on the way back.

AM- first run in the new kinvaras! Like them even more than the 4s so far. .5 run to the school then .5 barefoot warmup, then we did a 40 minute run; 10 minutes tempo on the dirt mile. Felt just great today and even helped to lead the guys on the tempo. Average for the whole run was 7:25, but I'm not quite sure about the tempo average. Somewhere around 6:00 pace so nothing too hard.

AM- woke up and fell asleep while taking my heart rate and then I woke up again at 7:05 so I ran to practice and was a little late... Everyone was somewhat butthurt about that. Anyways. 30 minute run down all the way to parkway and back. Got a double today so I'll post about that as well. Average was 7:45 and we got 3.85.

PM- first double of the season! Was killer hot today but we had the resort to jump into so that was good. Ran into Sandberg's with a few of the guys for 30 minutes. We took it kind of slow which I was grateful for,

AM- ran to practice then did warmups. We ran 10ish minutes on the road and the rest barefoot on grass at the baseball fields. Nice relaxed run.

AM- .5 to school, .5 warm, 45 minute run w/ 3x6:00 cruise intervals (6:00 pace). Managed to keep up with the top guys the first 2.5 of them! Just need to learn to focus on running instead of the things that makes running hard. Last one I only did 5:00 because I fell off quite a bit.

PM- 3.5 out in the Sandberg's resort. Long story short: we jumped in 3 times.

AM- 45 minute run out in coral canyon with about a 15 minute hard finish. I wasn't expecting that we were going that long on the hard finish, but I ended up falling off pretty bad. I was just thinking about it too much. This will get better as the training goes on.

AM- 30 minutes (4.1 miles @ 7:19 average). First run in my new Asics. I really like them so far. Saw the girls while I was running on Telegraph. They must have been heading to sandbergs or something. Some weirdo in a red SUV honked at me so that was kewl.

AM- .5 grass warm with 45 minute run w/15 minute tempo (5:55-6:00 pace). Felt good but we could have had a bigger pack. Felt harder than last week. Stayed up at the top the whole time and kept true to the pace. It was a nice push.

AM- 35 minute run and kids klub afterwards along with .5 to the school and .5 warmup on the grass barefoot. For the run, we went to Turtle Trail and that was kind of fun. Hip was hurting me a lot today.

PM- 30 minute run on my own after driving. Went to Hell's Hole and back from my house.

Am- 45 minute barefoot/road run 

PM- Sandberg's 30 minute

AM- .5 to school, .5 warm, 4,5,6,5,4 cruise intervals @5:45. Did much better on this workout than last week's even though this one was longer! Again: I think it's because I didn't have the distraction of the watch and also I'm getting into better shape! Helped to lead on all but the last one where I fell off a tad, but coach helped me push through it. Had a GREAT group today in the workout. I think our pace was around 5:45 on all of them.

PM- Sandberg's with the guys. Watched Uruguay kick grass in their match against England. 

AM- 50 minute run w/strong finish. We did a loop from Sullivan to the Dam Road and through a few neighborhoods. Strong finish was great and fast and the last 5 minutes of it we did an Indian run which was cool,

30 minutes easy 7:30 on the dot.

AM- 50 minutes w/15 tempo. Nice group. Finished up top.

PM- 30 minutes easy.

PM- 50 minutes easy w/5x4:30 cruise intervals in Colorado Springs. Elevation 7000 feet! Felt great. Barely went sub 6 on about all the intervals. Oh well. It was sweet!

Race- Pretty good race. Had a pretty good start, but at the end of the first mile, I had fallen off the top group a bit and was trying to stay with Andrew. He pulled away and I was by myself until Scott Sandberg caught up and tried to pass me, but I surged and gapped him by 9 seconds in the end. Finished 6th on the team (7th counting Paul's late start) and 13th overall. It was a good change from what I've been doing lately. Can't wait for the PV All-Comers next week where hopefully I break 10 ;)

Race- Got out pretty slow with all the dumb Hurricane guys who were talking amongst themselves and then kind of made my way up to the top group. Didn't ever make my way all the way up there, but I wasn't too far back. A lot of the race was spent by myself until Tanner Sharp caught up to me and we kind of worked together (I think Brycen King was somewhere in there too) and we just were going back and forth until the rock hill on the last lap and that's where he got me. I ended up 13th overall (7th on the team which means we had 7 before their 7) and I got a PR of 10:57. NIKE REGIONALS 2K14!!