How I became the best

Tried to do a tempo at the gym, but my cramps started again and I got hot. I think I'm going to start running outside again. 1 mile warm up, ten minute tempo, and a short cool down. 3 miles

Ran 8.5 miles outside through the fields. It was freezing! But I prefer that to running in the gym. Warmed up for 3 miles and did another 10 minute tempo, then cooled down with 3.5 miles.

7 miles easy to moderate pace outside. 

7 miles later in the gym at 7:30 to 8 pace. Only cramped a little bit today.

15 mile long run today. It was really cold near the end, and I had to run in the dark. I felt pretty good through the whole run. Afterward my hamstrings started hurting, but I think it will be fine.

1 mile warm up, and 4 miles tempo run. I felt great today! It was in the gym so I was sweating like crazy and it was super hot. I averaged 5:50 miles, with a time of 23:30. Started at 10.1 mph and ended at 10.5. Legs felt a little strained after that 15 miler on Saturday, but I thought I had a great workout today! Cooled down 2 more miles at 8 minute or slower pace, I was really tired.

12 miles at like 7:30 pace

8.5 in the afternoon. I think I might have to back down on mileage because I don't have time and I think my legs aren't getting enough recovery. 

Workout with the track team. Warmed up for two miles and did some form drills. Then me and Heston did 8 laps jogging the curves and doing faster than mile pace on the straight ways. It actually was harder than it should have been I think. My legs were tired and it was hard to keep up with Heston for a lot of it. He is an 800 meter runner, I'm more of a 3200 guy. 3 lap cool down. Total of 4. I'm going to have trouble getting mileage in, so I'm just going to do as many miles in the week as I can and do my long run on Saturday, maybe a few easy miles on Sunday.

no time today

4.5 miles at like 7 minute pace with a friend.

Played soccer with my friends for an hour and a half. I'd say at least 2.5 miles.

Did a workout with my mom today. 200-400-600-800-1000-800-600-400-200 all at 5:20 per mile pace. I'm pretty sure I had way to much recovery though. I did recovery time equal to the time of the previous interval, so I think next time I do this workout I'm going to set all the recoveries to one minute. I'm getting ready for a 10k so I thought I would do some intervals at my 10k pace for only a 5k distance. Not sure if this will help but I figured I'd give it a try. 1 mile warmup, 1 mile cool down

About 2 miles of soccer in the morning. Its weird getting used to soccer conditioning again.

4 miles moderate pace.

2 miles of soccer in the morning.

After school we had track practice. It was just me and heston today, so we went for a 25 minute run. We actually went pretty quick, I bet it was 6:20 pace. After the run we did a 200, 300, and 400 at our 5k pace. I don't know what Heston was thinking, but we were certainly going faster than 5k pace. It was at least mile pace. Half a mile cool down, then ran home a mile and a half.

I ran 4 miles about an hour later.

4 mile run at 6:50 pace 

9 miles, with a few in the middle at about 6:15-6:45. The rest were about 7:20 or slower

400 meter quick warm up, then a workout with the track team. 3x600s at 5k pace. First was 5 minute pace, then coach told me to go 5:30 pace, which was weird. 1200 cool down, 2 miles total.

7 miles later.

Today we went down to St. George so I wont be able to run very much until tuesday. I did a mile warm up then 2x800s. Both were 2:30. It was actually pretty hard for me, but it was like 75 or more degrees, and I've always had trouble running on treadmills, so I guess it was ok. 1 mile cool down. 

We did a lot of hiking today, which I think probably adds up to 5 miles. I ran a little during one of our hikes, and my legs were on fire! It felt great though.

Didn't get a chance to run today.

3 miles of soccer in the morning, including conditioning.

Track workout after school. 800 warm up, then 3x1000 at 3:10 per. Pretty happy with this workout. I stayed with Heston on every one, except the last one when he out kicked me. My legs felt noodly after, and they got really sore. 1200 cool down.

8.5 moderately easy run. I did a few faster miles in the middle.

Track workout. I didn't get a chance to warm up at all, which was super stupid of me. We did a 400 200 100 200 400 close to sprinting. I stayed with Heston on all of them except the 100 and the end of the 400. I need to work on my kick. Overall it was good, but I really needed to warm up before, because I think I came really close to getting injured. Mile cool down.

5 mile run later.

3 miles at soccer in the morning, including conditioning. 

After school I ran 4 more miles, easy pace, just trying to rest up for the buy indoor meet tomorrow. I'm doing the 3200, hoping for sub 10.

1 mile of soccer in the morning. 

I warmed up for 2 miles right when I got there, then tried to jog around in the bull pen. Stretched and did some drills. I was in the faster heat, which I was happy about. I didn't like the track very much, but it was alright. I was seeded 14th in my heat, so when we lined up I was in the second row. The gun went off and I had a little bit of a slow start, so I went right back to second to last. I wasn't expecting to be up front, but I didn't want to be so far back. I stayed where I was for a while, and then started moving up. I was 5:05 at the mile, so that was too fast. With a lap and a half to go I started to fall off the group of three that I had stuck with for most of the race. On the last lap I didnt really put a ton of effort into my kick. With about 180 to 200 meters left, this kid flew passed me and  I didn't expect it at all. I let him get a few meters ahead, then I started my sprint, but it was far too late by then. I finished in 10:33.86, almost a ten second pr, so I'm really happy about that. I wanted a time like 10:10, but 10:33 is ok. 2 mile cool down afterward.

3 miles of soccer in the morning.

I wanted to do a tempo, so I warmed up for a mile, then did a four and a little bit more mile tempo. I thought I was going sub six pace, but I finished in 24 exactly. Altogether I'm pretty pleased, I felt great! 4 mile cool down.

My calves hurt really bad today, they were super tight. I was worried I wouldn't be able to do our track workout, but it ended up being ok. Warmed up for 800 meters, then did 5x400 at slightly slower than mile pace. Splits were 66-70-72-72-66. It was pretty good, but the first one was much to fast. Two mile cool down. More later.

5.5 mile slow easy run.

1.5 miles of soccer in the morning

7.5 mile run. Ran into taya and Katie half way through and finished with them. Pretty slow, but I needed some recovery.

400 meter warm up, then a 200-300-400-500-600-500-400-300-200. All were mile pace or faster, the last one I had a really good kick. 800 cool down. 3.5 miles all together.

5 mile run later. My calves started hurting again on this run, but I think they're getting better.

Didn't have any time to run today.

9.5 miles moderate run. Felt good, I'll do more later.

8 more miles, last three were pretty quick. This is my second highest mileage day ever!

3.5 miles of soccer after school. Pretty tough conditioning today.

5 miles easy run with madie.

Half a mile warmup on the grass. Then we did 4x800's with 400 rest. Heston was pacing. The wind was pretty bad, so times weren't that fast. First one was slower intentionally, 2:45, then 2:32-2:31-2:26. It felt like we were going way faster, like 2:25s. I had a pretty good kick, but it wasn't as good as the one last week. 1 mile cool down after. More later. 

5 mile easy run.

Really slow run today. I ran with the girls for all but 2 miles of it, and we did like 9-10 minute miles. First two were 7:25s, all the rest were 9s to 10s.

Really tough track practice today. 800 meter warm up, then 8x100s with 100 recovery jog. Me and Heston thought we were done, so we gave it all we had, then coach told us we had 8x150s with 50 meter walk. So, the 150s weren't very fast, but the 100s were flying. Pretty happy with this, and I don't think I'll do a run afterward. I was going to do 7 more, but i'm pretty worn out.800 meter cool, also we did 800 recovery meters between the 100s and 150s.

6.5 miles a little bit later.

Three miles at soccer.

Super long run today. 16.5 miles is the longest I've ever gone in a single run! I did it in a little over 2 hours so I was like going faster than 8 minute pace. My knees and ankles started hurting after 10.

3 miles at soccer.

7 miles easy.

2.5 miles at track. 600 warm up. We did a 100, 2x200, and 2x600, 400 meter jog in between the 600s.800 cool down. I want to go more but I don't know if I'll have time.

2.8 mile warm up at around 7:30 pace. I was going to do a four mile tempo at 6 minute pace, but I got to mile three and I was really hurting, so I stopped at three miles. I think my run on Saturday is stil affecting me a lot, so I guess this workout was ok. Finished to 9 miles. Part of my last few miles were sub 7 pace.

Track today. 800 meter warmup, then 4x300 with 100 meter fast jog. All of these were faster than mile pace. I really want to get a mile pr tomorrow, I'm going to aim for sub 4:45. 400 jog, then 4x60 meter strides. The strides felt really good, they made my legs tight though. 2 miles altogether.

5 miles later, moderate pace.

Finally broke my mile pr today! I got to the race super late so I ran in a slower heat. When I got there I had time to do one stride, then we started. I was in the front, two people from the inside. I had a good start and went right to the lead but a kid sprinted past me after like 70 meters. He lead for 800 meters. I thought It was a little bit slow, probably just barely under 2:27. I tried to pass him then but he wouldn't let me, so I waited another hundred meters and tried again. This time I got past and started pushing hard. I opened a gap, and kept pushing for another 600 meters. With 150 to go I could hear someone behind me. He came up on my shoulder and both of us started kicking. He got to the line first, but that was the best finish Ive had for a long time, so I was ok with it. I got a 4 second pr, 4:47.79. I think I could have run faster if the first 800 was better and if I had had a chance to warm up. Cooled down 1.5 miles

Two soccer games today for the red rock tournament. We lost all our games. I expected it though, our team has some serious problems. I'm guessing I went 4 in each game, and I went on a 2 to 3 mile run in between games. Probably 10 miles. My hip flexors are hurting from starting and stopping so much.

Probably 2 miles of hiking in St. George. 

5.25 mile run in the morning. My watch said I averaged 8:39 pace, but that included stretching. I'm still really sore from that hard weekend, so I postponed my workout until later.

1.25 mile warm up. It was really windy so that probably added a few seconds to my times. 4x400s at my 2 mile pace for my next race with a 200 meter jog in between.. They were 73-75-70-74, so taking the wind into account, they were probably too fast. My legs felt a little bit better than earlier. 1 mile cool down.

Ladder workout today. 800 warmup, then a 200-300-400-500-600-400-200 at mile pace with a hundred meters jogging in between. Went really well and I felt great. At the last 400 Heston started getting tired and slowing down. I didn't push the pace the because he likes to lead. On the 200 I sprinted and actually beat him! That's the first time I've ever beat him in a sprint finish! I was really happy about that. 800 meter cool down. Afterward I threw the javelin a little bit with taya and Katie. I'm thinking about taking up that too.

Super busy day today, so I barely got four miles in. I had to go really quick, much quicker than I wanted. It was supposed to be a recovery run. I probably was doing 6:30s.

800 meter warm up, then 2x600s 1x1000 and the 1x400 with a 400 jog in between. They were all at five minute pace except the 400, which we were supposed to kick. On the 400 coach told Heston to do a 60. I tried to stay with him but I fell behind and didn't finish well at all. He finished in like 59, I think I was 64. 1.25 mile cool down. 4.25 altogether.

4 miles at soccer. Took it easy today because I have a hard workout tomorrow.

Really tough workout today. This is my only workout that is specifically working on pace for my 15k next week. Did a 1.25 mile warmup, then 4x2 mile repeats at goal pace, so sub 6. I recovery jogged for five minutes between each one. The first and second ones felt good, but after that they were killer. On the last on, my left knee started hurting really bad, so I was contemplating just stopping. But it eventually went away. I didn't feel like I kicked that hard at the end, but my last mile was 5:49. This workout went really good and I'm super pleased with it. First two mile was 11:56, 5:59-5:55. Second was 11:56, 5:53-6:03. Third was 12:00, 6:06-5:54, and the last was 11:52, 6:03-5:49. 1 mile cool down.

4 miles at soccer

10 mile run, it felt really good! It was pretty slow, I averaged 7:45, but I was really happy with it.

Went to track and warmed up for two laps. This was our first workout with coach Cary this year, and it was pretty intense. We did a 1200-1000-800-600-and 2x400. He had really specific times he wanted us to hit. I had to skip the 2x400s because soccer tryouts were today. On the 1200 he wanted 70-69-68. It was windy so we only got 3:32, but he said it was a good enough effort. Same thing basically with the 1k, he wants us to practice negative splits so that we'll be able to run even splits in races. 800 meter jog inbetween reps. Altogether 3.5 miles for track.

Right after track was soccer tryouts. I was already really tired from the workout, and we had to do a mile and a half time trial. I started the mile and a half letting one of my friends lead for 250 meters, then I passed him. Coach told me to do the first two laps in 80, then start doing 75s. I hit 800 at 2:40, and the last mile in 5:10. I wanted sub 5 for the last mile, but I guess it was fine because it was windy and I was still tired from my workout. Afterward we timed 2x50 meter sprints, then played soccer. Altogether I did probably 4.5 miles at soccer.

Probably 5 at second day of soccer tryouts

Winter Series 15k today. Warmed up two miles and got my bib. I started right at the front with some of the guys I knew would be running fast. When I started I let the front pack get away, I knew they would be running way faster than me. I led a second group for the first few miles. I tried to stay really relaxed and easy the first half. After 3 miles, two people came alongside me, and we all ran together for about a mile and a half more. I let them get ahead about 20 seconds because I started to feel like the pace was too much. At about 8k I did a big surge. I caught up to one of the guys I was with before and we ran together until 7 miles. Then I started my long kick, I had planned to do it at 8.25 miles, but it just happened I guess. I focused on a guy that was probably 300 meters or so ahead and started to reel him in. He must have faded bad because he wasn't moving very fast. I passed him with 1k to go. From then on I just cruised and made sure no one was coming up behind me. My splits were 5:47-6:02-5:56-5:56-5:56-5:53-6:02-5:49-5:46-2:15. 800 meter cool down.

2.5 miles at soccer.

I wanted to do my workout I by after soccer, but didn't have time. So, I had to do it at 7 when it was super late. 1.25 mile warmup, then a 1200, 1000, 800, and 2x400, all at two mile pace, so 5 minute pace. It was pretty hard and I didn't hit all my times, but it was really windy and rainy and cold, so it's all good. Kicked the last 400 in 68.5. Th recovery was half of he interval length. 1 mile cool down.

10 mile run. I was not prepared for how cold it would be! I started out thinking all was well, afterall it was only 45 or 50 degrees. Then when I ran out into the fields it started getting super windy, and then it snowed! I was in shorts and a t shirt, without any gloves, about 4 miles away from my house, so I just had to fight through it and get back home. 

2.5 at soccer, lots of wall sits.

Finally got to go to track today. 1 mile warmup, then I did 7x400 at 66 to 69. Most were 67. 200 rest between each one. It felt really relaxed and easy, which is a good sign. 800 cool down. 

Probably 4 miles at soccer.

3.5 miles at soccer.

7 mile run later. The first half was faster than the second. Felt really good.

Track workout at like 9 in the dark. My mom was nice enough to come and time me in the cold! Warmed up for a mile then did 4x100 meter strides. The workout was 6x600 at goal 3200 pace for this season. I ran most of them in 1:49 to 1:50. The first one was 1:45 and the last was 1:44. It did not feel that hard, I think I may have been resting for too long. I did a 300 jog between each one. I'm happy with it though! 4 more 100 meter strides and a one mile cool down. 

I was going to do another workout, but I just felt drained of energy. It was probably the fast food I had earlier. I did a mile warm up with 2 strides, then tried to do a few 800s but I stopped 200 into the first one. I just walked home after that.

A little after noon j went and played soccer with some friends. Probably 2 miles. 

3 miles at soccer, including Indian runs four times around the field.

Right after soccer I went and did most of the track workout that the team did today. I warmed up for a lap, then did 2x600, one at 2 mile pace, one at mile pace. Then I did 2x300s at goal mile pace, but they were too slow. I felt pretty sluggish today. Two laps cool down.

2 hours of soccer, probably 3.5 miles.

At 6, about an hour after soccer, I had the 3200 at the maple mountain quad meet. It was a pretty lame race. I warmed up for 1 mile or so, and then went and stood by the start. There were three boys in my race. When we started, the kid from timpview who beat my once or twice last year ran a 67 first lap. I knew I should have stayed back but for some reason I just didn't. It was my plan the whole time to take the first mile super easy, but I was an idiot and tried to go with him. He slowed down and I caught up to him at 600 meters. I passed him at 700, and the 800 was 2:25. I passed the mile in 5 flat. I was in first the entire race, but slowed down really bad. I finished in 10:31.5, way off my goal ot 10:00. I think if I had run a more conservative first lap I could have gotten close to ten. 5 mile cool down when I got home.

2 soccer games today. I played JV and Varsity. We lost varsity 1 to 0, and JV lost 2 to 0. It was pretty tough, but I think it was a great workout! I'd say I probably went 7 miles altogether.

Another 2 preseason games, against Alta. They were an amazing team. I honestly thought they were flawless on their offense, and our defense kept collapsing. Their defense was probably equal to our offense, but we didn't ever score. Both JV and Varsity lost 8 to 0. It was pretty bad, but definately and eye opening experience. Probably 6 miles.

4 miles at soccer practice. I'm not going to actually go running today, just because of how sore I am from this week. I've had some pretty hard workouts this week. Got some good stretching in after soccer.

My coach told me to start doing fartlek workouts every other day to make up for not going to track workouts. So I did my first one today, and it felt great!  I did a 15 minute warmup, then 30 minutes of 2 minute surge at race pace and 2 minute moderate pace recovery. 15 minute cool down and a little stretching. 7.5 miles total.

3.5 miles at soccer. 

3 mile shake out run later. It's kind of hard getting used to running lower mileage, I feel like I'm slacking off. But, I'm just trusting my coach so we'll see how it goes!

Soccer game today, probably 5 miles altogether. I got a pretty good workout. I was center and right forward so I got to do a lot of runs up the field. I actually took every opportunity to make a run as I could so I wouldn't feel bad for not doing my fartlek workout. We lost 2 to 1, but I scored the first goal of my life! It was a pretty fun game. I'm also not feeling so tired and sluggish as normal, so I think lower mileage is helping.

Today I was able to do a track workout with my team. I was not very happy with it though, Nate is starting to get as fast as me and Heston is completely out of my league now. I wish I was able to go to track every day. We did 3 laps warm up and 4 strides. Workout was supposed to be 4x800s, but we didn't hit splits on the first one, so we did and 800 and 4x400. The 800 was supposed to go 71-69, but me and Nate went 68-75. So after that he told us we would just do 400s. They were 69, 70, 68, 64. I outkicked Nate on the last one, but I'm really frustrated on how its going right now. 400 jog between each one. 

4 miles at soccer. 

Soccer game, 4 miles.

5 laps warm up before the mile. I didn't do very well today, lost to Nate in the 1 and 2 mile. When we started the mile I knew I should take it easy at the beginning, so I let a lot of people pass me. I came through the first lap in 69, and 800 in 2:20. I pushed the third lap hard and passed some kids, but Nate passed me that lap too. I don't know what my 1200 split was, but my last lap is when I gave up. Nate got 4:45, I got 4:48. My pr is a little bit faster than that. I cooled down for 5 laps after. 

Warmed up 4 laps with Nate and did some strides. I was determined to beat Nate this time. When we started Nate and I went right to the back and started running 75 pace (we both wanted to go under 10). 400 was 76, 800 was 2:34. We threw in a few surges those next couple of laps to get back on pace, but we passed the mile in 5:08. I struggled for another lap and then started fading off. Nate got probably 50 meters away from me by the end. I let down mentally and only barely beat my pr. I did beat this kid that was trying to beat me in a sprint. Finished in 10:27. 5 lap cool down.

7 miles in my new shoes, they felt great! This run was probably 6:45 to 7:30 pace. Felt pretty good.

4 mile easy run in my new shoes. My arches started hurting a little.

3 miles at soccer.

Did a workout by myself at 2 mile pace. 6 lap warm up, then 10x400s with minimal recovery. Felt pretty easy until the last one when I kicked. 2 lap cool down. 

Soccer game, probably 4 miles.

Finally got to do another workout with the track team! Coach wanted me to lead this workout so I could work on my pace without following somebody. Nate wasn't there, so it was just Heston. Warmed up for 3 laps. We did 4x800s then 2x400s. 800s were 72-75(2:27), 74-73(2:26), 74-72(2:26) 75-71(2:26). I did a little bit of guessing trying to get the pace down. 2x400s at mile pace and faster. They were 67 and 65. It hurt on those 400s, but I was happy with this workout. My coach is excpecting Heston to beat me in the 3200 this Saturday, and that pissed me off, so I think I may have been a little too aggressive trying to beat Heston on the last 400. 

Soccer practice, lots of running, probably 5 miles. 

Soccer game, probably 5 to 6 miles. My hamstring has been tight for the last few days, I'm kind of worried its going to get injured. 

Probably 4 miles at soccer. My hamstring was pretty bad, so I'm going to ice it a lot tonight. I'm going to try to break ten minutes tommorow!

Today was the Copper Hills Invitational. I got a good night of sleep and we left the high school at 7. When we got there I started to warm up but my hamstring started getting really tight, so I stopped. Ran a 3 lap warm up and some strides before the mile. Me and Nate were the only ones who did the mile today. I was seeded 10th, so I started on the outside. The first lap was 70, so pretty close to what I wanted. I guess I slowed down after that, even though it didn't feel like it. Nate passed me on the back stretch and I stayed were I was. That next lap was 74, way too slow. I think my problem in this race was I haven't been used to what it feels like to run that fast, so I just got too comfortable running slow. Finished in 19th place in 4:53. This race was really bad for me, but I think I figured out my problem. Cooled down for 2 laps after. 

I slept for a while before the 3200. Me, Heston, and Nate ran the 3200. We warmed up for 3 laps and stretched a little. We were seeded second third and fourth, so all of us were on the inside. When we started a bunch of kids from the outer lanes sprinted into the lead, but then slowed down dramatically. I started moving up past them after 150 meters. Nate, Heston, and a kid from Alta followed and passed me. I sat just behind Heston, who was following Nate and the Alta kid. I noticed at the 1200 meter mark that Nate and the Alta kid were pulling away, so I surged past Heston and got right behind Nate. He passed the Alta kid just before the mile and started pushing the pace. I followed and let him break the wind for me. We passed the mile in 5:05 I think, and the wind started to pick up right after that. I thought I was going to lose him with 800 to go, but I just focused on his back and nothing else, that seemed to help. With 300 to go, he started to surge and I thought he was going to lose him. Somehow I managed to keep with him until the 100. He kicked and I realized I could win if I really pushed it. So I kicked with 60 to fo and pulled off a tremendous lead considering I only had 60 meters. This was the best kick I have had in a really long time!

When we went home, I went on a 3 mile run.

Pulled my hamstring. It hurt, so I skipped out of most of practice.

Hamstring felt a little better, so I played JV at my game. Iced it a lot afterward.

Super good day today! My hamstring didn't hurt, and I had a solid workout with the team. We warmed up for 3 laps and did 4 strides. Started off with 2x500s. Passed the 400 at 67 on the first one, and 69 on the second one, 300 jog in between. Jogged 600 meters, then 5x300 with 400 jog. They were 46-46-45-46-41. Felt really good and relaxed. 

4 or 5 miles at soccer. 

Soccer game, probably 5.5 miles.

Got to Juab and ran 2 quick warm up lap, then did form drills with the team for 10 minutes. I rested for a while then ran about a mile and a half more including strides and stuff before the mile. I was seeded 11th, and when we started I got into 6th or 7th and held that for about 600 meters. We came through 400 at 69, pretty much right what I wanted. Nate passed me at 600 meters. We were running side by side at the 800 which we passed in 2:20. We pushed the third lap, passed people, but somehow still ran a 73 for that lap. That ruined my hopes of going under 4:40. Nate surged and got away from me about 3 seconds and I settled behind a kid from Richfield. I passed him with 300 to go and held a surge the rest of the way home, and passed another kid. Nate finished a second or two ahead of me, and my kick at the end was not stellar but it was alright. I guess this race was good, but not nearly the pr I wanted. I cooled down for a mile and then left. I found out later that Heston ran 1:58 for the 800. I'm super happy for him, but I'm also really frustrated. I really want to be up there getting close to breaking records for our school and winning races, but soccer is totally getting in the way (I have to skip track everyday but Wednesday). I've been trying to keep up by doing workouts on my own, but I don't think its working well. I really wish I would have just not done soccer. Hopefully I can make up for it in cross country next season.

4 miles when I got home. 

8 mile run before conference 

Drove to California today so my legs were really cramped. I did my workout on a treadmill because my mom didnt want me running outside. I warmed up for a mile then did 4x800s at 3200 pace. It wasn't too bad, but I was sweating pretty bad. 400 rest between each. 1 mile cool down.

I was going to do more, but I hate running on treadmills! 

Warmed up for a mile. Did 10x400s at mile pace with 1 minute recovery. Felt pretty good, the last few hurt but it wasn't that bad. I hit 70s the whole time, the last one was 66.5 I think. 0.5 mile cool down.

Rested today. Drove home from Cali, that was a long 12 hours.

8.5 mile run in the morning. My quads hurt a little, but not too bad. 

Practiced my shots and ball control for about an hour and a half. About 3 miles.

I was going to go up to the Alpine Loop and do some fartlek running up the mountain, but my mom didn't want to drive me up there so I had to do a track workout. Warmed up for a mile and did two laps of jog the curves, sprint the straights. I origionally planned to d 4x1000s at 3200 pace, but I soon realized that doing a workout like this on my own just wasn't possible. I ended the first 1K at 800 and changed the workout to 4x800s. The first one was too fast in 2:22. Next was 2:24, and I knew I wouldn't be able to finish this workout. My third one was 2:28, which is pretty much what I wanted. The next one was really tough, and I cut it to a 400. That was 70. 1 lap recovery between intervals. I was going to do another 400 but I was totally drained. Another mile cool down. My legs hurt quite a bit later in the day, so at least I know I was working hard. 

Played some soccer with my sister later.

4 miles at soccer, quite a lot of sprinting.

Track workout about an hour and a half after soccer. Warmed up for a mile and did 2x600, 2x400s and 4x200s are with 400 rest recovery (200 recovery after each 200). They all felt really good. 600s were 1:46 and 1:45. The 400s were 71 and 70. I had some trouble with the 200s because I haven't done 800 specific training at all yet. They were 32-31-33-29. I stretched after and started my cool down, but my knee started hurting really bad, so I cut it to just a 400 meter cool down. Overall I'm happy with it, but I just need to make sure I don't get injured. 

Kind of sore from yesterday. Had a game at wasatch. I thought we were going but in the last 5 minutes they scored twice, pretty lame. Lots of running this game, I'd say probably 6.5 miles.

Easy 7 miles. My legs were super tired from these last two hard days. I skipped soccer because I had a piano thingy, so that gave me some recovery time. I have another game tommorow then the Utah County Invite on Friday and Saturday. I'm so excited!

Tough soccer game, we won though! Varsity won 3-1, JV was 2-0. I would say it was about 6 miles.

Raced the mile at the Utah County Invitational. Warmed up for  20 minutes, probably 2.5 miles. Did some strides, and I lined up with Nate on the back row. We got out alright, came through 200 in 34. The 400 was 69, so right what I wanted. Next lap was tough, Nate passed me and I tried to stay with him. That lap was 71. The third lap was also really difficult and I passed some people, but wtill only ran a 73. The last lap is what really killed me. It was 79. I felt like I was running through sand. Super frustrated, it was like 4:55. Nate beat me by like 6 or 7 seconds. I am getting so sick of not being able to get the workouts I need because of soccer. 1 mile cool down. 

Second day of the Utah County Invitational. Warmed up for 2 miles with Nate and did strides. When we started I just relaxed and settled on the rail near the back of the pack. On the back stretch Nate started moving up so I followed. We got into 5th place and focused on hitting our splits. The first few laps were 75-76-76-74. We hit the mile in 5, and the next lap was 76. Then on lap 6 I guess I just lost focus or something because I dropped back like 4 seconds and lost contact with the pack I was with. My 6th lap was 82 and my seventh was 80, so those were way too slow, thats what kept me from breaking ten. I surged once I got focused again and caught up to Nate on the backstretch. I pulled up on his shoulder and passed him with 200 to go. I started a big surge at 150, but my sprint really started at the 100. Nate was a second behind me. I was okay with my finish but overall I am still pretty disapointed. By this time I really wanted to be close to 9:50. I'm going to work super hard this week and try to break ten at the Snow Canyon Invite. 1.5 mile cool down. 

A few hours later I warmed up for the 800. (My first one in over a year haha). I honestly like forgot how to run the 800, so it was really bad. I got out quick and got in 4th. People passed me on the back stretch, so I got wide and tried to stay with them. I thought I wassed 400 in 62 but my coach said it was 64. After that it was just a mess. A lot of people passed me, and that lap was 71. It was a learning experience, but this season is not going the way I wanted it to. 1 mile cool don. 

Good workout today, I didn't get to finish because I had to leave, but it was really good! Warmed up 2 laps. 4x400s, 2x600s, and a 400. Everything was at 3200 pace, so 73s. The last 400 was 70. A minute and a half of jogging in between each. Didn't get to cool down. 

Really tough game today. Probably 7 miles, I played JV and varsity. 

I loved the workout today! It felt super good! We warmed up 2 laps, and then did 20x200s. It was really windy, but coach made us run into the wind anyway. 1 minute jogging cool down between each. Coach told me and Nate to hit 36s, so mile pace for the first ten. The next ten were 33s, and the last 2 were 30. Cooled down 800 meters after. 22

4 miles at soccer afterward.

Another hard game today. No varsity today because my coach wanted me to stop getting hurt, I have a tendency to do that haha! Probably 5 miles.

Pretty great race today! I finally got a really solid pr in the mile today! So we got to St. George and ran 2 laps and did form drills for 15 minutes. I sat around for a little waiting for my race. About 30 minutes before I went for a mile and a half run. Did some strides. I was seeded 3rd in my heat. When we started I got out slow, but that was on purpose, I always go into oxygen debt too fast if I go out fast. I started moving up after 300 meters. I hit 400 at a high 68, and the 800 was 2:20. The third lap I moved into 3rd, with 700 to go I got into second, and surged into first and tried to get a lead. The guy in third follwed and passed me on the last lap. The 1200 split was 3:32, so a little off my goal. I stayed with him for another 200 meters, but it took a lot out of my legs so I didn't finish very quick. I ended in 4:42, so thats a 4 second pr! I really want to get close to 4:35 this season, so I still have like 2 more mile races left. Cooled down a mile and a half.

Warmed up for the 2 mile for about 2 miles with strides. When we started I went to about the middle of the pack. First lap was 76, I was just really trying to relax. The leaders didn't go out too fast, I thought they were going to go for sub 9, but they only went like 71. The 800 was 2:27, so I picked it up a lot that lap. After that everybody got strung out. The mile was right on pace for what I wanted, 4:58. The 6th and 7th laps are what killed me. I knew it would happen, so I surged and got in front of the pack I was with, but some kid got back in front of me. So I just sat back and waited which was a mistake. I made a move again on the 7th lap, but he just did it again. Those laps were 78s. On the last lap I heard someone say I needed a 69 to break ten so I basically kicked it up to my mile pace the last lap. With 150 to go someone passed me and I just didn't have anything left. I really wish I went with him, because he broke ten and I didn't. Finished in 10:03, a big pr, but not what I wanted. Cooled down a mile. 

Warmed up for the 800. Felt pretty good. 1.5 mile warm up with strides. It was raining a little during my race. I was seeded one of those slowest in my heat, but I knew I could run fast. I got out and went pretty much right to the back. I passed the 800 in 66. I knew I would really have to push it to qualify for BYU. I passed so many people I couldn't even believe it. I thought for sure I was running a 60, it felt so fast because I was just flying past people! So there were 20 people in front of me with 400 to go, and I finished in 4th! But unforunately I needed 2:11, and I got 2:12. Its weird that my second lap was exactly the same, but I passed so many people. I'm really happy with this meet! 3 prs! I didn't really cool down, but I didn't really need it and it was raining. 

Hard workout today, but I'm really glad I got some good speedwork today. Did a mile warmup. Then we did 10 minutes of 45 seconds moderately hard and 15 second sprints. I think that was around 7 laps. We jogged a lap then did 3x400s. They were 65-63-62, with 400 meter recovery jogging between each. Then we did 3x300s. We were supposed to do them with the first 100 at the same pace as the 400s, then do a big surge for the next 200 meters. I think they were probably 45 or faster. 400 recovery between each. Then coach told us if we could run a 28 or faster he would have us be done. The 200 was good but I let Heston get away from me the last 50 meters. Really good tough workout! 

2.5 miles at soccer.

Soccer game, 5 miles.

Track workout, 2 lap warm up then 6 laps of surges. We did 3x300s afterward, with 600 meter rest. This workout was pretty similar to the workout on Monday, just a lot less volume. The 300s were 46-46-43. Cooled down 2 laps.

Soccer practice, let's say 2 miles.

Pretty tough game today. I played the entire jv game, and 50 minutes of varsity. I'm going to say it was 4 miles for jv, and 4 for varsity.

Didn't go to track today because it was the byu invite. I'm running tomorrow, so I took it pretty easy at soccer. 2 miles.

Got to the meet an hour and a half before I ran. I probably did 4.5 miles warming up. It was a little more than I usually do, but I don't think it affected me that much. I was on the outside of the second alley, seeded 13th. When we started I got totally boxed in. I couldn't go anywhere, and the entire first 400 was like that. That was a 71, I wanted a 68. The next lap was 69. On the third lap I wanted to surge and get around this group, but some kid kept pushing me to the outside as I tried to pass him, so I just settled in behind him. I really should have just passed him because that lap was way too slow, 72. At the 400 I saw I was at 3:32, and I knew I had to really push it if I wanted to break 4:40. I passed a 2 people  on the back straight. Someone passed me at the 200, and I stayed right behind him. With like 120 left or something I tried to pass him, but he surged and passed someone. I stayed pretty close behind him and I thought I would catch him, but my kick wasn't enough. I looked up at the clock as I finished and realized I had missed my goal by a tenth of a second! I was still happy with a 2 second pr though. 0.75 mile cool down. 

1 mile of soccer

Pretty easy workout. I got there late so I warmed up and had to jump in when they had like a lap left. It was 6 laps tempoe with 150 meter strong surge at the end of each lap. Each lap was 80 to 85. I had to run the last 5 laps by myself, so that was a change, I usually have Heston in front of me. 800 cool down, then went to soccer, probably 2.5 miles.

1 mile warm up.1.5 miles tempo with 150 meter surges each lap. 800 cool down. 

2 miles at soccer .

Warmed up for probably 2 miles with Nate. Me and nate both wanted to break 4:40 today. I was pretty confident that I could. When we started, Heston and a Salem kid went out super fast, I think they're first lap was 62. Mine was 67, still too fast. Heston and the other kid ended up running almost an 80 on their last lap. Heston still ran 4:27 though. I felt pretty good, but this could out sprinted me in the last 209, which doesn't happen all too often. I finished in 4:40.02, so close to 4:40!!! This was my last mile race for probably 8 months :( but I guess I can't really complain about a pr. 1 mile cool down.

Ran the 800 on the medley, it didn't go that well. 2 miles including warm up and cool down. 

Great race today! Probably 2.5 miles warming up. We started pretty slow, I think 76s. After about 2 laps of that, Russell and someone else moved away. I kept in 3rd for a while, but I got passed after 6 laps. On the seventh lap another kid passed me, and I knew I would have to beat him if I wanted to get to state. On the last lap he gapped me by about ten meters. With 250 to go I increased my stride frequency a lot and made up the gap quickly. I passed him on the inside at the 200 meter mark, and we both started big kicks. I moved outside just a tiny bit to make it harder for him and eventually he fell back. I kept my kick going all the way to the line just to make sure I had him. Really good race for me! Probably just one lap cool down. 

Soccer game about an hour later, 3 miles.

8.5 mile moderate run. This was the first semi long run I've done in a while!

I had to do my workout by myself today which was tough. Warmed up 1 mile. I had to run at the junior high track, and all the kids who had p.e. were on the track which was really annoying. I did 2x800s in 2:23 with 600 rest, 2x600s in 1:49 with 600 rest, then 4x400s in 72 with 400 rest. Then I did a 300 with the first 100 at the same pace I was doing, then a big 200 surge. Finished with a 200 in like 29 or faster. Cooled down 2 laps.

8.5 miles pretty easy, did 3 strides spread throughout. I'm super excited for state! I'll be running the sprint medley on Friday and the 3200 on Saturday morning. 

800 meters warmup. Workout was 2 miles at 7 minute pace with a 50-150 meter surge each lap at like 800 pace, it was super easy. 800 meter cool down.

Rest

So I had to do the 800 in the medley today, it was so bad haha. The first exchange was terrible and they dropped it on the second exchange. I was in last by a hundred meters when I got the baton. I gained maybe 15 or 20 meters on the other guy, but that's it. Little warm up and cool down. 

Definitely the worst mental race of my life so far. I am extremely disappointed in myself for this race. I though I was so ready to get a breakthrough. So I warmed up 2 miles and passed josh and Conner and all those cool guys and it got me super excited. I was seeded last, so already I was mentally hurt from that. I started way too fast. 70 for the first lap. I knew it was too fast for me but I was in last place and still having trouble keeping up, so that also hurt me mentally. Then I had a bad tactical error when we hit the mile. It was 4:50, so I slowed it down and lost contact to the guy in front of me. Big mistake, after that I lost all motivation to put in a good effort. Multiple times I started to slow down to walk off the track but I didn't want to look like an even bigger idiot so I just kept going. I moved to the outer lane so Conner could lap me with like 120 to go for him. Finished in 10:35, goal was 9:50. I guess I'll just have to forget about it, I'm going to do some serious damage next year!

So later I went to my sisters soccer game in park city, and I found a little trail through the mountains so I went to go do a quick run. Yeah I got lost and ended up being gone for an hour and 45 minutes. My mom was so mad at me when I got back! I bet it was 14 miles, I was running pretty quick, nice hill workout.

I'm taking this week off till Friday.

8.5 miles moderate. My knees and ankles hurt really bad for the first mile. I was considering stopping and just going back, but it got a little better.

10 miles at an easy to moderate pace, I think it took about 1:15. The same thing happened that did on Saturday, but it got better. Swam a little in a 55 degree pool after, it was so cold!

5 miles before soccer tryouts. I really focused on my form and it actually made me feel totally relaxed! 

I'd say 3 miles at tryouts. I'm thinking of switching to a new team. So far it looks like we have a good group together. I'm doing tryouts for my old team too tommorow and friday.

3 cool down miles as soon as I got home. Felt less sore than I did during soccer.

7 miles easy. 

7 miles

7 miles in the morning. I had soccer tryouts at 6:30 and it was a disaster, I played terrible. Probably 2 miles at soccer.

15 mile long run today. I'm pretty sure I averaged 7:15 pace. I felt really good until the last 2 miles and then I just felt out of energy. After that I had the cultural celebration for six hours in like 90 degrees, so I didn't recover that well. 

The xc team does a camp for all the varsity boys and girls every year so that goes from today until thursday down in St George. 4 miles in the morning, pretty easy. Later we went swimming for probably an hour and I got so sunburned!

3 miles in the morning. Later in the day we went on a 2.5 mile hike, it was really hot. More swimming.

6 miles in the morning today. So we hiked Angel's Landing today, it was so high! I couldn't believe how the trail just kept going up, it was actually pretty hard. For some reason my friend wanted to run all the way down, and the coach said yes so we all ran down. I wasn't to happy about that, it hurt my knees a lot, but whatever. 5 miles round trip. We got in the river after and cooled off.

So today was our only hard day of the camp. We ran a mile then had a mile or so race, I think it was more like 2 kilometers. When we started Heston took the lead and I just stuck with him. Once in a while I would take the lead and push it a little. I was with Heston the whole time until the last hill where he put on a surge and I couldn't follow. Pretty happy with it, I felt pretty good and I know I can keep up with Heston for the most part. Ran all the way back, so probably 5 miles I think.

10 miles pretty relaxed. I felt really good so I did a big surge in the middle for a little more than a mile. I was probably going 5:40 pace. 

8 miles. I was going to fit in a 3 mile tempo but my watch was not accurate at all so I decided to do the workout on Monday. I still picked  up the pace quite a bit for a few miles, averaged 6:50 for the whole run. 

Ran 2.5 miles, then did a 2 mile tempo run. I was going to do 3, but I quit at 2 because it felt way harder than it should have. First mile was around 5:55, in pretty sure it was quite a bit faster than that though. Passed 2 miles at 11:30. My legs were wobbly, my form was bad, and I had a headache so it wasn't that great. Finished up to 10 miles. 

6 hot, miserable miles. I didn't wake up on time in the morning so I had to go in the afternoon. It was 95 degrees, and not even a little breeze. This was supposed to be easy but it was really tiring running in that heat.

Same as Monday. Ran 2.5 then 2 mile tempo. The tempo was much easier but I think it's because I kept losing focus and slowing down. Finished to ten.

5.3 miles kind of fast, definitely sub 7 pace.

Easy 5.3 miles.

10.4 miles. I was going to do my 15 mile long run but after I finished the ten mile loop I stopped for some water and my mom told me I had a scout meeting. So I had to cut it short. It's ok though I didn't feel great.

Went up on the mountains for my run today. It was really steep and I was doing a fartlek type thing. I warmed up for 10 minutes then did 1 minute on, 4 minutes off 5 times. It hurt a lot after the third one. I was probably going 4:50 pace or something on most of them. Total of 3.5 miles. I'm going to do more later.

7 miles later

Inadvertently took a day off. I ran out of time in the day.

7 miles very slow.

Night games later with my friends.

12 miles easy. Picked it up for 2 miles somewhere in the middle.

4 easy miles

Really good long run. I started feeling sick after a few miles but thankfully it got better. Averaged 8:10 pace. I'm going to work on getting my runs faster. 

First practice with the Xc team. 5 miles, averaged 6:55. I think our team will be really good this year!

7 miles pretty quick, close to 7 pace. I went at 4:30 am because I had to go to scout camp at 6. It was like a 6 hour drive, we went through escalante and up in the mountains. We camped at posey lake, I think it's 7000 feet so maybe I can get some altitude training while I'm here.

We went on a 7 mile hike today, super hot. Later I went running on a trail up the mountain by our camp site. It was really tough and my legs were burning. The 

Hiked down the hole in the rock where the pioneers went down. It was really cool and we swam in lake Powell after. Didn't have time to run today.

Did some hills after the drive home today. 5 sprints up the snake hill, each was about 150 meters. Finished with a few miles cool down. 95 degrees, super tough. 6 miles overall 

3 miles early in the morning. I wanted to do a 1.5 mile tempo but I just kept loosing focus and slowing down, so I stopped at .75 miles. 

Cross country at 7. We were just supposed to do 50 minutes easy, but thats not what ended up happening. We did probably 8 to 9 minute pace with the whole team for the first 25 minutes, and on the way back me, Heston, Nate, and some of the other varsity boys sped up. After one mile of going like 6:30 pace or so Heston and I pulled away and did a really quick last mile, 5:45. It was tough but I'm glad we did it, I haven't had a good workout for a while other than the hills I did a few days ago.

5 miles in the morning with Nate, Heston, and guts. Felt good, Heston picked up the pace a lot at the end again, and I really don't think it's a good idea to do that on every run. 

5 miles later in like 95 degree weather.

Really good workout at cross country. We did 8x200 meter hills, and I stayed with Heston on every one except the last one. On the last one I started too fast and Heston pulled away in the last 100 meters, and fletcher had an amazing sprint and got me. Warm up and cool down was a mile.

4 miles in the morning with Nate, guts, and fletcher. We ran up the big hill by diamond fork and a loop around there. Nate had us finish fast, but I stayed back because I wanted some recovery.

5 miles later.

Easy 3 miles, did 4x100 strides on the grass barefoot. It felt really strange, my back was arching and my legs weren't moving quick enough.

Great race today! I ran the 10k and got a huge pr! My previous pr was 36:30, I beat that by 2 and a half minutes. I got there at 6 and started warming up at 6:15. Went to the bathroom twice and did some strides. I found Nate and Heston and we all started together. That first mile was kind of slow, I'm not sure what the time was. It felt easy but I didn't want to push the pace early and die at the end. There was a pack of 8 or 9 in front of us three, but they were flying so we let them go. Our second mile was mostly downhill and it was pretty quick. Heston and I started dropping Nate at about mile 2. We ran together for another mile and a half and then someone caught up to us. We stayed with him for a while and then he started pulling away. I decided to go with him, and I guess Heston wasn't feeling it and he stayed back. The gap that kid made was a little too big and I never did catch him. I Caught another person around mile 4.5 and stayed with him until 5.75 or so, then he made a move and I gave up. But with 400 to go I heard footsteps behind me so I just layed it all out there. Honestly it was probably one of the fastest kicks I've ever had! I caught the kid that made a move on me and gapped him a ton. Finished in 34:05, a really big pr! I got 8th which is better than I was expecting. I also threw up at the end. Cooled down a little with my mom afterward. 9 total.

7 mile run with Nate. Probably low 7 pace. Felt great but my legs were pretty sore.

Am: 5 miles with Nate. Total was 37 mins so we averaged about 7:20s maybe. I didn't feel that tired at the end which is good because most of my runs are a lot slower than this.

Pm: warmed up 1.38 miles, then did 2 tempo intervals. The first was 1.33 miles at 6 pace. Then I jogged 2 miles and did 1 mile in 5:40. Cooled down 2.42 miles. I was going to do another of these workouts, but I think I need to take it easy.

5.7 miles with Heston in the morning.

4 miles with Heston and Nate in the morning.

5 miles later, did a faster mile in the middle.

9.33 miles at over 8 minutes pace. Mostly a recovery run so I can have a nice long run tomorrow.

Really solid 15 mile long run, finished in 1:49:30, averaged 7:18 pace. I had a few fast miles in the middle, it was awesome because I didn't even feel like I was going fast! Splits were 8:26-7:51-7:48-7:06-7:09-7:26-7:01-7:25-6:46-6:31-6:45-7:05-7:13-7:11-7:46. Much better than my usual long runs. 

2.25 miles at cross country we warmed up then ran 3x600s at 10k pace. I felt really relaxed and it wasn't very difficult. When I got home I ran 5 more miles and threw in a 1 mile tempo at 5:30 pace. That felt harder than it should have but it was pretty hot when I finished. 

8 mile recovery run. I started picking up the pace half way through but my hamstring started bugging me so I slowed down and cut it to 8 miles. Swam a little when I got home.

Went to practice today. Nate and I did holds while everybody else just did mileage. We ran to the junior high and did the hill on the north side. It's not super steep but it's pretty long. I beat Nate each time by about 3 to 5 seconds. Ran a little more on the way back to the sports park to add to five. 

7 miles later to get mileage in.

3.1 mile warmup, then 4 mile tempo at sub 6 pace. I thought it would be a lot easier than it was, but there a few reasons why it was harder. I did hills yesterday, I didn't hydrate very well, and I was by myself. I'm pretty pleased though because it was my first really solid tempo of the season. Cooled down 2.5 miles.

I'm just going to say I did 3 miles. I played soccer with my brother in slc while we were at my sister's tournament. I didn't have any time to get an actual run in, but I guess it's fine because I need some recovery. 

Tried to do a 10k specific workout, but had to cut it short. Warmed up for 30 minutes (3.1 miles), then tried to do some mile repeats at 10k pace. I got through the first one pretty well in 5:30, but the second one was terrible. After a quarter mile I got a really bad cramp. It was probably just because I was dehydrated, and I stopped after 0.55 of a mile. So I tried to do some mileage but I was completely drained and I could barely manage 8:30 pace. I was pretty much just trying not to pass out.

4 miles at night to get my weekly mileage where it needs to be.

For cross country we went to the springville reservoir and did a run on a trail through the canyon. It was pretty hilly and the whole team ran together for the first two miles. Then everybody turned around but the varsity kids. We went probably 7:20 for the next two miles, then Heston and I picked it up a lot, I swear every time we run together we start racing. Our last mile was definitely sub 5:30. Total of 6, then we jumped in the 10 degree water and swam for a while. Pretty nice workout.

8 miles later. Coach saw me running and told me to stop running so much, so I'm going to do like 48 miles or something this week

6 miles easy. Ran on the grass for a bit.

So I was an idiot an slept in till 10 because I'm lazy, and I missed practice. Did the workout at 8:30, and it was dark by the end. Workout was 4 miles of 60 seconds easy and 45 seconds hard (5k to 10k pace). I got to try out my new shoes and they feel awesome, and they glow in the dark which makes them 5 times as cool. Workout felt good, not too hard. Just taking it easy for my 10k on Friday.

4 miles. I felt really nauseous and out of energy. My legs were heavy, probably slower than 9 minute pace. I was going to do some strides but I wasn't feeling it.

Ran the speedy spaniard 10k today. I felt similar to yesterday. Warmed up 1 mile with like 5 strides. I lined up with Heston and the American fork kids. We started and I stayed in the front pack. I left Heston and didn't see him again until the end of the race. I thought I was running kind of conservatively, but it was too fast. Joe Simmons surged away from the rest of us and I ran with an older guy and Patrick Larkin from AF. He got away and so did the older guy and I ran by myself for another mile. I put in a big surge after mile 3 and caught Patrick. Then another high school kid caught us and I tried to go with him, but he was going to fast so I slowed down again. I ran with Patrick for half a mile and then he surged and I couldn't follow. Almost right after that I got really bad stomach cramps. This happened a few weeks ago and I was worried it would get bad enough I'd have to start walking. I probably slowed to 6 or 6:30 pace the last two miles. I was probably on pace to go low 33 before my cramps. With a mile left i was basically crouching over because it hurt so bad. I looked behind me and saw Heston about 45 seconds behind me. I tried to push it on the last mile but it wasn't enough. We passed the 6 mile mark and a few seconds after Heston came past me really fast. He beat me by 10 seconds, I finished in 34:40, which is an alright time. I really wanted to get top 3 and break 34. Cooled down a little, I felt really sick.

Woke up late and tried to go for a run at 3, but it was in the upper nineties. Only went 4 miles. 

Lots of swimming later

First day of xc camp. We went down to Mt Pleasant to this sweet cabin in the woods. It was like 7000 feet elevation. Once we got there we went on a team run, really easy about 4 miles. Later we did a 5 mile run with a 2 mile tempo thrown in there. Despite the altitude it felt super good! It was also downhill which probably made it easier, 5:30-5:28. There was a strong headwind which didn't seem to hurt us at all. Had a pretty sick game of capture the flag afterwards, #teamhéroe.

Second day of camp. Woke up and destroyed everyone at ping pong for an hour (not to brag or anything) and then had a great hill workout. It 2x(4x90 second hills). We had to get further each time, so the first one was supposed to be easy. A bunch of the younger runners got excited and ran hard the first few though and it made it tough to get around them. I was ahead of Heston for the first 4, then we stayed together for the next set. It started really hurting on the 6th one. To practice surging and catching up to opponents I let Heston go about a second ahead of him and I would real him in in the last 200 meters. I tried to stay with him on the last one but I had nothing left, but I gave a good fight, I only finished 2 or 3 seconds behind. After we jumped in literally the coldest water I have been in, like it was probably 33 degrees. 

Later we drove all the way up to the summit of the mountain and did a 4 miler with my boyz on skyline drive, 10000 feet elevation. Legs were dying from this morning but it was an amazing view. 

Last day of camp ;( Our run today was a mile race up the road to the cabin. The course had over 1300 feet of climbing in one mile so it wasn't going to be fast. We ran down to the start as our warm up and stretched for a while. We started and Heston made a 5 meter gap. I ran with Nate and Fletchmeist for 2 or 3 hundred meters and we caught up to Heston. I immediately put in a surge when we caught him and put a 5 meter gap on everyone. We came up the first big hill and I just relaxed and focused on not dying. At the top of the hill I could still hear footsteps and I looked back and only saw Heston about 5 seconds behind me. It flattened for a sec and I regained my energy for the steepest and longest hill. Part of it is steeper than 50 percent grade. I pushed up really hard and realized I may have gone too hard. My quads were frozen and I could barely move my feet. It was a relief getting to the top of that thing, I flew down the other side. Halfway up the next hill I looked back and Heston still had not gained any ground on me. It was then that I realized I might actually beat Heston at a race this short. I made it up and down that hill then up the last hill and won by about 10 seconds. I went back down the course with Heston and cheered people on. Team héroe won by 25 points! #yeeyee The time was ridiculous, 6:45. 

At 7 I went for a 6 mile run, felt good. 

4 in the morning with Nate and guts.

8 later by myself. Pretty easy.

6 at xc practice. Probably 7:15 pace, my knee was really bugging me so I'm going to take it easy tomorrow and ice it.

3 miles at my sister's soccer games in park city. Pretty slow. I have efy next week so I get to do what I want so in going to do a few workouts specifically targeting my half marathon.

Later I did lots of squats, sit ups, crunches, planks, push-ups and pull-ups.

5 miles in the rain with the varsity kids and Wyatt. 

So in going to efy this week, I'll probably have to wake up at like 4 to go running

So the counsellors aren't letting me run... I'm actually really pissed off about it, now I have to like sneak away during free time to go, and even then I won't have enough time. They also aren't letting me practice piano while I'm here because it's "too loud". But the piano is in a sound proof room, so they're making no sense at all. I really hope. This doesn't ruin my chances of having a good half marathon and xc season.

My mom checked me out during the dance so I could go run. I ate way too much at lunch, I felt sooo heavy, it was weird. I was going to do an 8 mile tempo but that went down the drain, I was just concentrating on finishing. It felt terrible. I'm not sure what I'm going to do for the rest of the week.

Got home from EFY (finally). It was great but I really needed to run. Ran 3.5 with my mom before my little brother's soccer game. 

I tried to do a long run but I'm an idiot and did it in 90 degrees. I was going to throw in a 4 mile tempo but only got 2, and it was way off pace. 6:23-5:57. I'm going to go again tonight and get a good tempo in. 

5 miles tonight with 2 mile tempo, it felt great! I'm seriously like so happy with this! Warmed up two miles and started the tempo immediately. My pace was all over the place for the first half mile and I kept looking at my watch. Eventually I settled into a nice pace. Came through the mile in 5:40. I was still feeling super good and I guess I sped up. I looked at my watch at like 1.5 miles and I was going sub 5 pace. Hit the second mile in 5:26, a bit too fast but I felt like I could have kept going for a few a long time. My legs don't even feel that tired from this high mileage day. My half is in 2 weeks from today, I'm so excited!!!

6.4 miles at xc. Last 2 miles were really fast, probably tempo pace or faster. Finished with  Heston, fletcher was about 30 seconds behind. Averaged 6:55. 

5 really slow miles when I got home. Averaged 8:00.

6 miles with Nate. We went pretty slow and met up with Wyatt and Alivia after a mile. Probably 8 minute pace

4 miles later. Also really slow, I felt out of energy though. Speed workout tomorrow.

Woke up at 5 then set my alarm for 6:45, and did wake up till 7:20. So I got ready in literally 30 seconds and remarkably made it before the workout started. I got maybe a quarter mile warm up. The workout was 4x(400 building strider-200 all out-600 race pace). All of these had a 100 to 200 meter jog in between. The first one I stayed with Heston for most of it, but I've was going really quick. Even on the 600 it was hard to stay with him. The second one went pretty much the same. Then We had a long break and started again. I was out in front the whole time with Nate not too far behind. Heston wasn't far either. On the fourth set I stayed with Heston for the sprints but when we got to the 600 his speed was ridiculous. Heston is and 800 meter guy, then fletcher passed me, he's a quick sprinter as well. Nate and I were behind them on that last one. From this workout I think I see I can beat Heston if I push hard the whole race. Waiting until the last 800 or less won't work out for me. 1200 cool down, I'll do more later.

Did some more speed stuff because I just felt like it. My mom took the kids to north park and there's this grassy area that's .17 miles (275 meters) so I did loops on that. 6 laps warming up, then 3xloops at full speed. First was 41.9, then 41.98 and 40.4. There was a hill so I incorporated that into the loop. Shoutout to my mom for timing me <3 1 mile cool down.

10 miles. For some reason I have a problem taking my easy runs actually easy. I kept speeding up involuntarily, and my legs still felt pretty tight by the end. I'm hoping they'll be good for tomorrow, I've got a killer workout planned!

Went to the track at 7:20 and ran a mile warm up. My workout had intervals decreasing from 1600 to 400, with 2000 tempos thrown in. So 1600-2000-1200-2000-800-2000-400. The mile was perfect. I hit every 200 in exactly 40 seconds so got 5:20 pretty easily. My pacing was super good today. The 2000 was in 6:55. 1200 was also 5:20 pace, I got 4 minutes exactly. The next 2000 was 7:05. My 800 was 5 minute pace, 2:30 exactly. Next 2000 was 6:55. I tried to kick the 400, but didn't get as fast as I wanted. First 200 was 32, and I finished in 64. My splits were like perfect today it was weird. 800 cool down.

4.5 mile trail run to the hot pots with the team. Nobody got in the hot pots, but when we got down back to the start we all jumped in the river. It was cold but good.

I was up in Kamus at my family reunion. Instead of running 6 miles I was going to do a 2 mile swim. I soon found out that swimming long distances takes a lot more upper body strength than I had! Yeah I only got a quarter mile in, it was bad. I was really active today though so I think I'll cheat and say I got 60 miles this week haha.

Had our team trials today. Ran to the pioneer cemetery as a warm up which is 1.4 miles. We started fast and after about 50 meters it was Heston and I, then Nate not far back. The downhill was super fast, we were going sooo fast I thought I was going to fall. On the bottom we just cruised. I was going to make a move and try to break Heston 50 meters from the hill, but we were already going a pace that I could barely handle. I guess I wasn't really prepared for this to hurt so I took my foot off the gas on the uphill. He made a gap on me but I did close it a little at the top of the hill. I put in a half hearted kick at the end, Heston beat me by 7 seconds. Nate was about 10 or so seconds back, I'm not quite sure. I'm so excited for these next 2 xc seasons! Coach thinks we could take state next year! After a lot of pancakes and a parents meeting I ran a mile and a half back home.

Went out again about 10 minutes after I got home. Maddie, our top girl, came over and we ran together for 2.5 miles then she went home. I was going to do hills but decided to do a steady state run in stead. Splits for the second run were 8:19-7:36-7:48-6:32-6:48-6:31-6:34- and 5:04 for .71 miles. Felt really good, not that hard. I'm kind of bummed about not being with Heston, but I think I will be at the end of the season. Me Heston and Nate are gonna be the guys to beat next year!

So todays run sucked. I won't go in to detail because I wrote this big long thing and then accidentally deleted it. 7 miles

2 miles in the heat with fletch and nate. Will do more later. First XC race tomorrow! And my half on saturday!

7.2 miles really easy at night. Did 2 strides after and some drills.

First official race! Warmed up 1 mile with the team, and about one more about 30 minutes before the race. Maddie did super good! She got 6th and alivia got seventh. I was pacing fletcher today to because I was going to do a half marathon this Saturday, which I ended up not doing.  The start was really fast and the course was ridiculous. We had to run under these metal bars that several kids got closlined by, and it was really twisty. I got into maybe top 20 and I turned around to find fletch and he was right behind me. I started running 5:30 pace like he wanted but he was having a rough time. He kept working hard to catch up with me and then he would slow down, and work his way back up again. Our first mile ended up being 5:43. I was encouraging him the whole time, but I guess he just isn't good enough for that pace yet. He's put in great mileage over the summer and I think he will get there. Second mile was 5:46 and coach told me to just go and get as many people as I could. I was 17th at the time and I pushed it hard and closed with a 5:12. So I passed 13 people! Oh and Heston won which was freaking amazing! I got fourth and Nate got 5th. Our next guy was fletcher who got 20th. We really need those back guys to improve or we won't win region. Salem beat us by 8 points. I think if I had actually raced I could have gotten first or second. I'm pretty sure I can stay with Heston. Cooled down .5 miles with taya afterward. I'll run a few when I get home.

4 miles easy.

Missed xc so I ran later at vasa. Workout was 2 miles tempo. Warmed up 3 miles at 7:30 pace and did the tempo at 1% incline, 10.2-11 mph. First mile was 5:40, second was 5:29. Felt good, I get really sweaty when I ran in the gym though. 1 mile cool down.

Got to run with Nate and his brother spencer who is at byu now. He's soooo fast! He's gone like 14:10 in the 5k so he probably thought we were so slow. First few miles were 7:30s, then a one mile 'tempo' that felt faster than it was, probably because of the hill. Talked a lot about training and funny races he's had, he's a cool kid. He dropped Nate and I off while he finished to 12 miles. Really solid long run! I'll do more later

6 miles in the heat. We should have only gone 6, it was too hot.

Pretty good race today! Warmed up on the course with the whole team, and then cheered on the girls while we jogged around some more. Stretched and did some drills. I got in 5 strides before the start. When we started the kid in the alley next to me like pushed right into me which made me push Heston and he got a terrible start. Right after that though I got out in front and I lead until 400 meters. Heston passed me at 600 and I hung on to him for a minute. I was feeling good, and I really wanted to be Heston! So, I took the lead and opened up a gap pretty quickly. I never looked back, but I'm pretty sure they were far behind me. I just kept pushing and pushing and there was just nobody around me. When we crossed cement I could hear spikes 5 to 10 seconds back. I put in a few surges to make sure nobody caught me. Passed the mile in 5:14, about where I wanted to be. Then at about 2 miles I could tell Heston was catching me, and I through in another surge to get away. About 30 seconds after that he blazed past me, using a downhill and pretty much sprinting. I stuck with him, and kind of nudged him to get the inside of a corner. He passed me back 50 meters after that and used an surged up a short hill. I let him go a little bit, but made it up fairly quickly. By this time we were on our second loop. I stuck right behind him for a while, then with about 800 to go there was another short uphill. He surged up that and my legs locked up and I couldn't follow. I never looked back to see if anyone was behind me, but I just pretended someone was there to motivate me to keep it up. When we got on the track I put in a half hearted kick, but overall this was a good experience. I've never been the frontrunner in a race, it flet amazing! I was so in control! I'm actually kind of suprised Heston caught me. He's a great runner, but he's only been doing 30 miles a week this summer, and he's more of an 800 runner. I thought I would get him if I pushed from the start, but oh well, we still have the whole season to battle it out. Nate was 45 seconds back, and I felt pretty good about that because I had done all the work to get us that much ahead of the pack! Nate also beat all the Salem kids in a sprint finish, so we got first, second, and third! Our next guys were 9 and 14, this was our first time beating Salem, and they are really our only competition in our region. Super excited for this season! Cooled down a mile and rolled out.

Post race workout: 2 miles @ 6 minute pace. Warmed up a mile and did the workout on a treadmill. Felt super easy, but I didn't want to push it. .5 mile cool down.

Another tough day today. Warmed up to Park Elementary (1 mile) and did mile repeats on the hills. Course was up the hill about 300 meters to Diamond Fork, then down the hill next to it, up a shorter and less steep hill through neighboorhoods, back down, up the hill by Diamond Fork, and back down to where we started. This was one of the hardest ones we did last year, and it was pretty tough today. He wanted us faster each time, so the first one was slow. I led for the first 3 repeats. On the last one, Heston took the lead at the top of the first hill, and the down hill was really fast. The next uphill was faster than we did it on the other ones, and thats when I really started to struggle. The downhill was super tough too. We turned the corner and I was too far outside so he got ahead and I started to fade. I kicked it in again to catch up, and I actually did. But after a few seconds my legs locked up and I faded really bad. By the top of the hill he was 10 seconds ahead, and he got even more on me on the downhill. Splits were 6:29-6:09-6:04-5:39, Heston's last one was 5:25. 1 mile cool down. 

Warmed up 2.75 miles at 8:30 pace, then coach had us do a 1000 at mile pace, but it ended up being quite a bit slower. 3:06 for me, probably 3:05 or so for Heston, 4:55 mile pace. My legs were really sore from 2 hard days and I'm ready for a lot of recovery! Cooled down 1.7 miles. Grass relays on saturday.

Easy miles and some ultimate frisbee.

Got to AF at 7:10 and ran part of the course. Then I waited in the port-a-potty line for 45 minutes, not even joking. Cheered on some people for a while and asked someone to homecoming #slayin Layed down for a while, and warmed up again with the Varsity team. Our top 4 ran and our number 8 had to run. This day felt soooo long, I should have just driven up at like 10. Heston was first, I was second, Nate was third, then Fletcher and Tanner. Heston started and was about 5:10 at the mile, came through the second time at high 5:1X. We were in 9th at that point. I quickly caught the kid ahead of me and another kid caught up to us. I moved past them and started catching another guy ahead of us. Btw those hay bails are freaking annoying. I caught that other kid ahead of me and the one guy that came up to me the first time kept getting in front of me then slowing down, so I just stayed behind him. My coach told me to move up and not let him slow me down, so I swung wide and surged hard. I wasn't feeling that bad, I think I could have gone faster if I had had fast guys to run with, I need to work on running hard by myself. The whole second lap I was trying to catch this guy that was like 50 meters ahead or so, but I never got him. I got a really big gap on the guys behind me, so I was really happy about that. Finished strong with 5:28. Thats a good course, but seriously those hay bails... When I finished we were up in fourth. I think I could have run much faster if I had taken this race seriously and had some good runners to go with. Its really hard for me to push it when I'm by myself. Cheered the rest of my team on for half an hour then cooled down half a mile. Rolled out.

8.2 miles at 4 o'clock. Felt alright until the last few, they were tough. 3 surges in the middle. One on the golf course hill, one on the hill by the canyon, and a 1:30 surge through the grass hopper fields. There were so many bugs today, on every step like 5 grass hoppers would freak out and try to get me.

Am: 5 miles total w/ 3 miles tempo. Tempo was 6 minute pace with anywhere from 1 to 2 percent incline, with the last mile flat. Felt good, not too bad. My legs keep hurting in weird places, and my hip has started to pop when I walk, like something comes across the bone when I take a step. 

Pm; 6 miles with the team. Really hot, first 3 miles were 6:37 pace, then my watch died. A little bit slower for the rest of the run. I let Heston and Nate go ahead and I ran with Fletcher, then surged up to Guts for a little bit, then caught up with Nate and Heston. I did this as just a little practice on catching up to people. Hopped in the river after.

Really solid speed workout today. Warmed up 1 mile and stretched. Workout was 5 sets of a 600 at a little faster than 5k pace, 300 meter recovery, a 200 all out sprint with a pretty sharp curve in the middle, 300 recovery. We hit the first four 600s anywhere from 1:58 to 2:01. The last one Heston did in 1:51, I did in 1:56, Nate 1:57. That one hurt a lot, the 200 after that was pretty tough too. On the last 200 we did Heston gapped me a bit, I caught up to him at 150, then I slowed down a lot. I was pretty much spent on the fourth one, so I was suprised I went faster on the last one. Sat around for a while in the shade, then jogged a mile back to the school and watched the soccer game. 

Easy 5 miles with the team. We ran the long way to Nate's house and swam in his pool for a little. I just put my legs in because I still had to go further. Ran 2.5 miles back to school.

1 mile warmup, then 3x1200 at race pace. We were going to do 4 but coach said if we could break 3:50 for the 3rd one we would be done. I honestly think we should have done 4 of them under 3:50, but whatever, it was a good workout. Splits were 3:48-3:53-3:41. Our rest was way too long also, like 5 minutes or more. This would have been much better if we had done four with shorter rest. 1 mile cool down back to the school. Once I got home I went to centennial and did laps on the grass until I got 8.2 for the day.

1 mile jog to the sports park. We did 4 strides then played soccer for 15 minutes. I probably ran harder than I should have, but we won and thats all that matters. 1 mile jog back to sf. I'll do more later. 

Just kidding I wont do more later

Good race today. Warmed up with the team a before the first race, and again before my race. 2 miles warming up. Got a few strides in and I felt really good. The start was really fast, Heston went to the front after 300 or so, and that one timpview kid took the lead soon after. I was in a pack with the leaders, probably 6 of us. Passed the mile in 5:20. It was hurting a lot, and I slowed down in the second mile. I dropped off the pack and was about 10 to 15 seconds behind them, and it looked like Heston was dropping off too. I kept putting in really strong surges to get up to Heston, but I never could gain any ground on him. I ran by myself for most of the second half. I should have stayed with that pack, they were only 20 seconds ahead of me, I'm pretty sure I could have stayed with them. Heston had an amazing kick at the end and went from 7th to 3rd. I was completely by myself so my kick didn't really matter, but I got a 3 mile pr which was nice. 800 cool down. 

Drove down to St George. They had a treadmill down at our condo so I did some intervals. 1 mile warm up, 800 in 2:36, 800 jog, 800 in 2:36, 1 mile jog, 800 in 2:33, 800 jog, 800 in 2:33, 1 mile jog, 800 in 2:30. I was going to do another one but I had to go to the bathroom. Swam after with the fam. Its way hot down here. 

Easy 7 miles after we got home from St George

Warmed up before the girls race one mile, and another mile before my race. Got in 2 strides before the start. Start was pretty similar to Saturdays race, Heston went to the front and I tucked in right behind him. About 1200 in, there was still a Salem Hills kid with us, and Nate was right behind me. We dropped him pretty soon and passed mile 1 in 5:17. It felt really easy, which I was pleasantly suprised about. I let Heston keep leading for the rest of that lap. At about 2400 I could tell Heston was slowing. Nate and I ran on either side of him. 100 meters before the 2 mile, I made a big surge and automatically gapped them. After 20 seconds or so I couldn't even hear them behind me. Honestly for the next 800 I was running scared, I kept thinking of how Heston came up on me in the Salem race. I still felt really relaxed and easy because of the slow first 2 miles, and at 800 I looked back to see how I was doing and realized I had gapped Nate 20 seconds and Heston was way back, he must have been having a bad day or something. From there I picked up the pace thinking I might still get a decent time. I had a good finish, but I didn't sprint all out because I didn't really need to. Cheered people on for a little after I finished. Finished in 16:24, got in 1200 cool down. 

Just found out the course was actually 3.15 miles, so I guess thats a pr. It felt slow though so I'm not sure.

4 miles later with a 1 mile tempo thrown in, not too bad. 

Crappy workout today. Jogged a mile to the sports park. The workout was supposed to be 600 400 200 400 600 with 100 rests, but what ended up happening was 600, 550, 400, 200, 525 with like anywhere from 2 to 5 minutes rest because we couldn't figure out where we were supposed to go. I was kind of disappointed, I really wanted a hard workout. Maybe I'll do one later. Ran back to the school and another 800 cool down.

Warmed up a mile at the gym then did 3x1 mile hills. First one was 3% grade starting at 9.5 mph and finishing at 11 mph. 400 recovery. The second was the same but the incline was 3.5%. 400 recovery. The third one I started at 4%, 9.5 mph, and progressed to 7%, 11.7 mph. Felt good, the only really hard one was the last one. Cooled down 800.

5 miles easy, it was hot though so it didn't feel easy. Murray Invite tomorrow.

Pretty lame race today. Got to Murray at 2:30, race was at 4. Warmed up a half mile at 3, then another mile before the race. Got in 4 strides. My start was really good and I got into the top 10. I stayed right next to Heston and focused on not losing any ground on him. Down the hill Heston got 5 meters on me and I worked hard to get back to him. I still felt like I was relaxed and I thought I was having a great race. I was still with Heston after a mile. At mile 2 I was in about 10th, but I was really fatigued. My coach said I was using really long strides, not overstriding, but going around the turns and uphills I was working harder than everyone else because of my long strides. We've been working on that all year, I'm not sure how I forgot. I gradually started falling behind and people started passing me. After 3 or 4 passed me I put in a bug effort to stay with one of them, but I just kept losing contact with people. At the big hill I surged really hard up the first half, but immediately slowed down for the rest of it. 3 people passed me there. At the top of the hill I stumbled because my legs were giving out on me, then Nate passed. I think 5 to 10 more people passed me in the last 300. Really really bad finish. I was really excited to have a good race, but I guess I'll just have to use this as a learning experience. Talked to Angie afterward and she thinks if I fixed those few things I could have been top 10 and up with Heston. 1200 cool down with Nate and Heston then sat around for a few hours. I also think I need to stop doing extra workouts, I think its just tearing up my legs. 

10 miles kind of easy. Started at 7.5 mph and increased 0.1 mph every half mile until I got to 9 mph then I slowed down a lot. Felt good.

Sat around then warmed up a lap and stretched. When we started Fletcher went out too fast going quite a bit under 6 minute pace. Right on pace for the first mile in 6 minutes with the new Heston. I decided then I didn't really want to go for a pr so I decided we would alternate 6 minute miles with 7 minutes miles. After 7 laps J Heston caught up and surged hard. We averaged 5:40 pace for the next 2 laps. Then he told me he wasn't running that pace the whole time, and he took off. Those next 2 laps must have been really fast for him. I ended up running about 5:20 for that mile, so he was probably 4:55 or something. I still felt really good so I just setteled in and started running 90 seconds a lap. I had already gotten 30 seconds ahead of schedule by 4 miles, so I just focused on getting through each lap in 90 seconds. I started getting more ahead, about 45 seconds ahead by 7 miles. I still felt great, but the only problem was I really really had to go to the bathroom. I started slowing down after that, getting back down to 20 seconds ahead by 9 miles. I still had a ton left in my legs with a mile left so I figured I would push it a little and see what I could get. Started kicking it in, and passed 10 miles in 58:58, so I think I probably ran the last mile in low fives. My last lap was 70, and I slowed down after that. After the hour passed, I walked the rest of the way down the track. Ice bath and rollout.

Easy 5 with the squad. Pretty easy, my legs felt sore at the end, and my left knee and left hip both hurt. Thats pretty understandable though because of all those left turns yesterday.

Good workout. It was ridiculously windy and 55 degrees but I'm just grateful it wasn't 95 again. We warmed up half a mile and I wanted to do like 2 miles but coach wouldn't let us. Workout was 6x800 at race pace with 1:30 rest. The whole workout really wasn't that hard, I would have liked to put in a harder effort. They were 2:40-2:33-2:33-2:32-2:33-2:16.5. The last on was good, faster than mile pace! We have our invitational on friday and I'm super excited! I think I'll have a great race if I can recover from monday. 1 mile cool down. After I got back home I ran around the cemetary and then to centennial and did some loops and 2 strides on the grass. 2 miles there. 

4 easy miles. Played a lot of soccer later.

So the race went pretty good. I can't argue with a pr, but I can't say I'm not disappointed. I really wanted to stay with Heston. Warmed up a mile an hour before the race, and another mile before. Got in 2 strides. Started good but this kid sprinted out ridiculously fast for the first 100. He was definately sub 60 on that first 400. It took us about 800 meters but we caught him and he faded bad. I was in a pack of 7 or so at the mile, which we hit in 5:0x, it was pretty fast. Then the kid from springville started pushing and I was just barely hanging on to the pack. They slowly got away from me and pretty soon I was by myself again. The kid from Maple Mountain who I usually beat was right behind me. I just kept pushing and trying to get away, but he's a trooper! He just wouldn't let go! I caught up with the other guy in front of me with a big surge with 800 left, but immediately fell off pace again and he got away, the kid from Maple Mountain passed me then too. I tried to get back up with them but my lungs are what hurt the most this race and I couldn't get up there. Had a pretty good finish but not all out because there was nobody to go after, the other group was 10 seconds ahead by then. Coach said I need to use my arms way more at the end and I would have definately caught that pack ahead of me. Passed the 3 mile mark and someone yelled out 15:50 which was a 16 second pr I think. Right when I stopped I had an absolutely terrible side ache. I couldn't even stand up straight. Nate was about 5 or 10 seconds behind me. Cooled down 0.25 miles, will probably do more later. I think if I had not eaten pizza last night and maybe taken that run easier on Monday I could have done better, but I'm excited for the end of the season, I think its going to be great!

Very little mileage this week. I was going to do a long run but didn't have time (homecoming was today) so I just did like 7.

4 miles easy in the morning.

Nice little workout today. Warmed up a mile and a half to the west end of the river trail, then did a 1.5 mile tempo to the end of the sports park. First mile was easy, not hard at all. Then Heston and I picked it up a little for the last 800, it ended up being less than 1.5 though, finished in 7:55. Cooled down with Spencer, the other Heston, Wyatt, and some others. 5.2 miles total. 

Great workout today! Warmed up a mile to the sports park, then stretched and did 2 strides. Workout was 12x400 at 2 mile pace with 90 second rest (200 meters). We ended up going faster but I was feeling really good. I ended up leading a lot of them because Heston wasn't pushing the pace. First one was 75, which was right where I thought we needed to be but Heston said we should go faster. He lead the next one and we got 73, but he wanted closer to 70. I lead the third one and got 70. Next few were 72s, 8th one was 71, 9th one was 70. Heston dropped out on the 8th one because he had to leave. Coach told us to work on our finishing for the last 3. Ran a slower first half on that one, then had a good sprint at the end and closed on Fletcher who was doing his last one, 68. On the next one coach pulled nate aside and told him tp try to beat me from 300 out. Right when he went I pushed it hard too and gapped him after 100 meters or so. This was my strongest one by far, 63. I think Nate was 68. On the last one I took it a little easier the first 200 and kicked the last 200, 67. Definately the best speed workout of the season! One mile cool down. I might do more later, but probably not. 

Easy 4 miles

Well, that sucked. Warmed up 2 miles, felt good. It had cooled down, and I was set to get a pr. I honestly don't know what happened. Got in 3 strides. I let Nate start in front next to Heston to try to prevent me from going out too fast. Stayed behind Nate for 200 but realized he wasn't going fast enough so I went around the outside of the big group and got within 5 meters of Heston. I wa in 10th or 15th through 600. Casey from AF slowed it down a little so there was a really big pack up front. I just focused on getting a good position and getting back with Heston. Passed the mile in 4:59, and I knew then that I had blown it. I was already very fatigued, people started passing me and I completely let go. I would put in a half hearted effort here and there but nothing that made a difference, Nate passed me somewhere after 2 miles,  and I didn't even try to follow. Tried to get the most out of the race by practicing kicking from 400 out, but that lasted for at most 10 seconds. I know I could be so much better, I don't know if I'm just not trying hard enough in races or what. I was really looking forward to something in the 15:30 range. Today was literally the perfect day to do something like that and I blew it. Maybe my problem is running the first mile too aggressively. I'll try going out with a conservative first mile next time. Mile cool down by myself because I was super po'd. 

Went and helped out with the Jr. High meet today. Jogged around the course so I got 1.2 miles warm up, then we paceed the girls race. It was really slow, 8 minute pace about. We just did one loop, a little less than a mile. Then we did the boys race. They were faster, but only about 6 minute pace. Then coach had us jog 400 meters before our workout. It was a 15 minute fartlek, not too hard but I put in a good effort. Heston wasn't there to push me so I was out front with Nate not far behind. Cooled down half a mile and walked home. 

5.75 miles in AF at my brothers soccer game. I'm going to push my mileage back up next week, probably close to 50. I didn't even consciously decrease my mileage I kind of just didn't keep track very well.

4.5 miles with Heston, Nate, Guts, and the other Heston. It was pretty quick on the last mile. I wanted some recovery so I let Heston and Guts go ahead and I ran with the other Heston. The last mile for us was 6:30. 

I wasn't going to run any more, but I ended up playing soccer for 3 hours, at least 4 miles. I'll just say 8 for the day.

Tough workout today, it went really well though. Warmed up a mile to the sports park and stretched. I was pretty sore from all that soccer yesterday, I didn't realize how much different playing soccer is from running! Stretched a lot. The workout was 4x1000s and 2x200s. Heston went out really quick, but he held his pace on all of them. Each of his were 3:04, his last one was 3:03. I went 3:11-3:08-3:07-3:03. My 200s were good, I beat Heston on the first one, and we ran the second one at different times. Felt really relaxed, I could have gone faster on the first ones though. Overall this was good! 1 mile cool down.

Easy 5k with Guts. We ran to the sports park, did one loop, and ran back. I drove to the sports park afterward, ran 2k on the grass, 1.5k out and 1.5k back, and finished up to 7k at the sports park. Felt good, really sore though. 

I think we did a workout but I can't remember... I'll say 5 miles.

5 miles

Time trial. Wanted sub 10 but conditions weren't perfect. 7 miles for the day.

3 miles in the mountains. The whole run was uphill and at 8000 up to 9000 feet altitude. Felt winded after a few strides, it was weird. 

Ran a mile the sports park, 2 laps around the sports park, 4x120 strides on the soccer fields, 1 mile back to the school. Most of the run was on grass. 

2 miles before practice, .5 more warming up. 2x300s on the grass at mile pace, 2x200s on the track building striders. 1 mile cool down. 

Easy 5 miles

Jogged a mile and did 2 strides. I might do more but I'm not sure because I really want to be fresh for region tomorrow, but I also don't want to have ridiculously low mileage.

Great race today! Finally got a good result! My coach had me start out easier and it worked out soooo good! So when we got there I layed down for a while then jogged 1.25 with the whole team. Layed down for another hour or so and cheered people on as they went by. Oh and my bff Maddie just ran an 18:55! Holy crap woman! Ok then I jogged 1.5 miles around the course then finished up to 2 miles with Wyatt, Tanner, and Fletcher. Got in 3 good strides and some drills. We lined up 5 across and me and Wyatt started in the back. The gun went off and I went into like 40th place maybe, close to the back. It got really bunched up and some kids tripped. I was with Tanner by 400, then I caught up to Fletcher by 800. I had to go off the course a few times to pass people. I worked my way up and at the mile I was with Nate and 5 to 10 seconds behind the leaders which included Heston, Springbot (the freshman from springville), Haden Cooper from Maple Mountain, and I think thats it. I slowly worked my way up to them, making sure I was still relaxed. Got with them at 1.5 miles, and kept it easy at the back. Then at a mile to go Springbot made a move and gapped Heston, and by this time the Maple Mountain kid had dropped back. I stayed right with Heston thinking that he would make a move and then I would follow because I really didn't want him catching me at the end. I kept thinking he would go but he never did. Finally when we went in the forest I made a move with 500 to go. I passed Heston but shortly afterward a different kid named Mason from Maple Mountain passed me. He was going really quick and I let him pass me and he got a little gap. I worked on it for a bit then got a great kick from 150 out and used the corner to slingshot around him. I kicked harder when I saw I was about to PR by like 20 seconds. Finished in 15:43.5. I should have gone with Springbot when he went, I know I had it in me. Heston I guess wasn't feeling very good, he got 5th. We wanted to get 1st, but ended up 4th, which is still ok! We got the whole team to state! Only got in .5 cool down because Fletcher didn't want to run more. Soooo excited for state!

8 miles recovery. It was hard to go 8 minute pace so I didn't pick up the pace at all. Used my new watch. Ran up canyon road, down past the golf course, on the river trail, then back home.

Good workout today. 1 mile warm up to the sports park, 2 strides and stretched. Workout was 20 minutes of whistles. You pretty much go mile to 2 mile pace whenever coach blows the whistle then back to marathon pace when he blows it again. Usually the fast parts are anywhere from 10 to 90 seconds. First mile was 5:51, then 5:55, then 6:15. The reason the last one was slow was because we had pretty long recoveries. I actually got away from Heston during one of the long ones, I was going 4:50 pace for like 2 to 3 minutes because we didn't hear the whistle. 3.3 miles in 20 minutes. 1 mile jog back to the school. 

Mileage today. Ran 1.5 to diamond fork and watched the junior high races, and about another half mile jogging around there. Then we ran down the trail by the highway and back to the school which was 2 miles. Added 1.4 more when I got back. About 5.5, mostly 6:55 to 7:30.

Really tough workout today. Warmed up 1.3 miles to the junior high and did 5 sets of 450 race pace and 150 sprint. The 450s were at 4:40 pace, too fast, and the sprints were ok for me but I was still 3 or 4 seconds behind Heston and Fletcher. Drank a lot of water during and when I was done, I felt like crap. Last really hard workout before state! My goal is sub 15:50 and top 5 to 10!

Good run with the boyz. Ran a few miles at 8 minute mile pace and then a 15 minute tempo. It took us a while to get rolling, we were at 6:30 pace and we did manage to get down to 6:10 pace by the end of it. I wanted to be down in the 5:45 to 6:00 range but the other guys didn't push it so I just held back. Total of 6 miles.

5 miles. It was supposed to be really easy today but for some reason Nate and Heston started running 6:30 or faster. I kind of just let them go because I really feel like I need some recovery. Its funny how they went faster on the easy run today than they did on the tempo yesterday. 

7 miles. It didn't feel that easy but my legs are still sore from that workout a few days ago. So excited for state! The lower mileage kind of feels weird, I'm actually really excited for some high winter mileage. This track season is gonna be top notch.

This workout was too close to state in my opinion. We probably should have done it last friday, but its ok I'm sure I'll recover quickly. Its not that it was that hard I just think a workout like this was too close to state. Mile warmup, 4x400s at mile pace, mile cool down. 400s were 68-66-67-61. He let us kick the last one and I was right with Heston which doesn't usually happen on this quick stuff. Ice bath at home. 200 jog between each. 

Super easy day. I missed xc because I had something to do so I ran at 7:30 when it was dark. Just a lap around the cemetary with 2 strides in the middle. When I got back to my house I did some drills. I'm so excited!!!!! I feel so good, this is going to be amazing. 

Well, definately not what I was hoping for, but I'm just going to have to deal with it and get ready for track. Warmed up a total of 4.5 miles before the race. 1.5 when I got there, .5 watching Maddie, and 1.5 before the race, and some strides. I started in the back next to Wyatt and Tanner. When we started I didn't sprint but instead tried to go right into race pace. I got really boxed on the first uphill which I expected, and moved to the outside on the hill and passed people. Caught up to Nate after half a mile I think. By this time I was getting worried because I was probably 30 seconds behind of the leaders, they must have been flying. I kept passing people and I thought I was going good and putting in a good effort but I lost it in the last 800. Two kids passed me from 800 to 200 and like 5 or so passed me on the track. Pretty disappointing, I think I should have kept my mileage up at 50 for a while instead of cutting it down to 30 for so long. Oh well, I've got some big goals for track coming up! About a mile cool down.

Hiked Mt. Timpanogos today with my squad. 17 miles of really slow walking. Imma run it next time. 

First run back after a week break. My knees hurt a lot, which I guess is just the result of not running for a while. Total 5 miles, it was really slow and we stopped a few times because taya has asthma. 

5 miles with taya and nik. Taya ran 3 with us, average pace was 8:15, still just really slow stuff. Last mile in 7:30.

First official day back. I have to run in the mornings this week because I have a piano competition on Friday and I have to practice right after school until 10 so yeah. 5.25 super easy, average was 8:15 I think? Fell pretty good.

Nice run today. Ran 4 miles at 7:57 average, then stoped and did some stuff at the junior high track. 1 stride uphill on the grass, then a sprint on the grass. Stride up the hill on the road, sprint up the hill. Stride on the track, sprint on the track. All these were about 100 meters. Felt really good, my form was pretty neat and I took off my shirt to show off to some junior high kids #swaggin. 

Was going to try to average sub 7 for this run but got really bad cramps and had to walk for a little. 7 miles total.

Slept in and had to run later in the day. 4 miles, 7:41-6:41-6:23-6:45. 3rd mile was a bit too fast but I felt good so I rolled with it. 3 strides and a sprint on the track bringing the total to 5.3

Easy 7 at the gym, didn't feel great.

Pretty good race, not fantastic. Got out hard the first 75 meters and slowed a bit and people passed me. I found Hayden Cooper and decided to stick on him. I was really lazy today, when people passed us I wouldn't do anything about it, and I didn't really try to race. 5:03 at the first mile, 5:19 second mile. I made a big surge with 800 to go but I couldn't shake Hayden. He passed me with a little over 400 and I tried to pass him on the track but couldn't. Someone else had a really great kick and passed me, Nate was about a second behind me. Not bad considering how I've felt this week and all the crap I ate yesterday. I'm not sure if I should count this as my pr or not, I was 16:14 at 5k and like 15:41 for 3 miles. 4 miles when I got home, 10 for the day.

6 miles ridiculously slow in the morning, 9:15 pace

First strength training session today. I forgot what we did, but all I know is my legs hurt. 6 miles later by myself at the gym in 7:58 pace.

Steady state run today. Super sore. 3 miles easy as a warm up, then 4 a bit quicker, averaged sub 7. Saw 4 deer which distracted me a bit and made me slow down, so one of them was 7:05, fastest was 6:45. One mile slow to cool down. Felt good, but tired.

2 miles before our strength training. Today we did arms and abs, and I realized I have virtually no upper body strength! Don't worry, that is soon to change. 6 miles later to get some easy mileage, average 7:48.

EZ six in the 6 solo. Felt sore, but I think I should be better by tomorrow. Average just over 7:30

First long run! Felt super good the whole time and wasn't really exhausted at the end. Splits were 8:09-7:39-7:35-7:05-6:53-7:01-6:56-7:20-7:17-7:18-7:29. Tried not to push too hard because I want to make sure I progress throughout the preseason and peak mileage and long run speed in January, I'm pretty confident I could have gone much faster and still been in my comfort zone. Average 7:22

Basketball for 3 hours and soccer for an hour and a half. I'll call it like 6.

9 miles at lunch. Warmed up 5 miles at 8 minute pace then a 3 mile tempo at 6 minute pace, 1 mile cool down. Later at practice we did jump ropes, squats, burpies, squats, jump squats, reverse elevated lunges etc. Fun stuff

Was going to take it easy but coach had us do 3 minutes at like 2 mile pace. It felt like I was sprinting, I'm not used to running that fast. Finished to 8 miles, averaged just under 7:30 pace.

2 miles befofre strength training. Didn't go well today, had a really bad headache. 6 miles later with 4x100 sprints. Soccer later, Probably 9 miles today.

5 miles really slow at 8:30 pace with Taya, really cold.

Long run! Went out to the sports park, then on the river trail up to the golf course, back home on canyon road then a few laps of the junior high. Averaged 6:59 pace for 13.18 miles. 7:30-7:16-7:18-6:51-6:27-6:35-6:35-6:43-6:35-6:40-7:01-7:40-7:32-1:18. I had to push a little on the middle miles but it wasn't that hard, honestly the last two miles were what was really tough about this run. Really happy with it though! I'll probably skip my long run next week because I have a race this thursday and footlocker west the week after. Had a cold bath when I got back, my knees were a little irritated today but felt better once I got in. 

Nive little workout today. Ran 1.9 miles to the cemetary and stretched. I did 3 tempo loops down the snake hill and up the other one or vice versa. Wasn't hard at all, I only did 3 even though I planned on doing six. I may do some more hill work on thursday or saturday. Did another mile tempo on flat ground then finished to six miles.

Strength training today. I tried to keep it at least a little bit easier than normal because of my race on thursday, but it was still pretty tough. 6 miles super slow later at like 8:20 pace. 

Really easy slow run today. Averaged 8:20 pace, it actually felt really nice to go slow. 8.15 miles.

Warmed up 2.5 miles with my mom and sister and Guts. When the race started I got trapped behind a bunch of little kids that went out fast. By the time I got passed them, the group I knew would be moving fast was already 30 to 40 meters ahead of me. I just focused on staying relaxed and moving up. The first and third miles had really bad headwinds, which probably costed a minute. First mile was 5:29. On the 2nd mile I really focused on catching people and I put in some surges but was only 5:17 for that one. I finally caught the guy I had been working on for quite a while and tucked in behind him in preparation for the wind on the third mile. I could tell he was going too slow, so I went next to him and surged a bit but was not entirely successful. 3rd mile was a 5:46. Then he took the lead as we turned the corner and started pressing hard. I had to really work to stay with him on this last mile. He opened a small gap a few times but I closed them. We turned the corner into the park, which marks 400 to go, and I took the lead. I was trying to get a gap on him but I heard him respond and he stayed right on my heels. I concentrated on ignoring the pain and just pumping my arms. Rounding the last turn I turned it on and he came flying past me. For a few seconds I thought I would be able to come back up on him but I faltered and he got too much ground on me. This race was really fun and I think I put in a good effort and got a good result considering all the wind. 1.5 mile cool down by myself. Oh I won a turkey which was sweet.

4 miles at the gym, 31 minutes.

8 miles later really easy. Kind of sore from yesterday which is a good sign, at least I know I went as hard as I could. 

8 miles at 2:00. It was soooo cold when I started so I just ran as fast I could to try to warm myself up. It worked and I was comfortable by 3 miles. I didn't realize how fast I went until the end when I actually looked at my watch. I'll just give the splits cause what the heck. 7:20-6:43-6:26-6;35-7:01-7:01-6:57-7:12. I felt nice the whole time though so its alright, 6:55 average. I'll do more later.

4 miles really slow and easy. Ran to the junior high and did a 3x(1 stride and 1 sprint). 2 sets were uphill on the grass, the third was on the track.

Woke up at 5:30 to go to the gym. When I got there the only treadmill open was one of those ones with a tv stuck on the front which I was bummed about. Warmed up 3 miles at about 7:50 pace I think. Workout was 4 mile tempo. First mile was 10 mph, 2nd was 10.1, 3rd was 10.2, then 10.3. It was tough, outside this workout wouldn't have been a problem. My hamstring started hurting around 20 minutes and I contemplated stopping because I really didn't want to get injured right before footlocker. I decided to finish and it feels fine but it had me worried for a little bit. I think it might have been because I subconsciously changed how I was running because if I ran normally the tv would bounce around like crazy. 1 mile cool down super slow, it felt so good. Might do more later but probably not.

5 miles later.

I forgot what I did but it was probably 7 miles.

2 miles jogging on the Mt Sac course!

Woke up at 5:30 and drove to Mt Sac. Layed down for a while, froze to death, went to the bathroom a few hundred times, then an hour before my race I jogged .75 miles. Stretched for a bit then ran another .75 with Heston. Got a pretty bad start because we had to start on a line three meters back from the front line, lame. Got super boxed in but first mile was 5:14 which I was happy with. Passed Heston and a few people on the first set of hills and on the downhill I passed Haden Penrod and started catching up to Springbot. Kept on passing people and up the switchbacks I passed like a billion people I don't even know. Kept working, 11 minutes at 2 miles. I was hoping to be 10:30 but I haven't been doing any intense training for a little while so I'm ok with the result. Passed more people up reservoir and I was feeling good. Going down I was all out and I passed more people. By the bottom of reservoir I my legs were shaky but I just focused on not losing the guy in front of me. Kept working onto the track. One person passed me at 150 to go then I put in a good kick and passed him as well as 2 other guys. Its weird that my time is the same as last year but I feel like I'm in better shape and I raced better. I want to try to qualify for nationals next year but we'll have to see. So ready for track!

Went on a bike ride, took about 40 minutes.

Slept in this morning so I had to do both of my runs after school. 4 miles right after with Taya, first two were 7:25 (by myself) then 8 minute pace for the others. Three hours later I went out for 7 miles with Maddie. We stopped like every mile and a half because she was too hot. Then at the end we had to walk like half a mile because she has knee problems. For the times we were actually running we averaged 7:50. I'm feeling pretty good, but my right calf is really sore still.

Good workout today, but it was harder than I expected. Warmed up 4 miles, then a 5 mile tempo. Splits were 6:01-5:59-6:07(uphill)-6:04-5:52. I wanted to get 30 minutes, so I was pretty close. The uphills in the third mile are brutal and I probably pushed it too hard up them. Cooled down 1 mile. My form felt really shaky and it felt weird to run. Near the end the bottom of my foor was really hurting, so I'm just going to ride my bike again tomorrow and hope it gets better.

My mom thinks I have tendonitis in my foot so I'm going to go on a bike ride then a short run later instead of what I had planned origionally. 5 miles bike ride after school.

Played bball with trea after yms for an hour. Ran a 1.25 when I got home. Lets say 4 miles today.

Nice solid run today, 7 miles. Averaged 7:10 with a few sub 7 miles. Felt really relaxed, just a little tightness in my calf though. 

4 miles at 8 minute pace at the gym. Legs felt stiff, I need a recovery day tomorrow.

Easy 7 miles, about 8:15 pace.

4 more later, 8:20 pace.

Really nice long run. Felt super solid, some tendons on my ankle were bugging me though, it went away after a while. It felt pretty easy going 6:40 pace which I was happy about. 7:24-7:05-6:55-6:40-6:46-6:38-6:36-6:36-6:37-6:34-7:35-1:31. Averaged 6:53, fastest long run yet.

Played soccer later, lots of sprinting, I'll say a mile. 

7 miles at the gym. I don't think I can do this the whole winter. I can't handle running in the gym! 

4 miles later at the gym, 8 o'clock

Warmed up 2 miles at the gym. I planned to do 6 miles tempo but changed it to 2x3 mile tempos. Both of them were not necessarily easy, but not too difficult. I felt like I could have kept going. At the end of the second my left hamstring started hurting, and I kind of babied it a little. Both were 10 mph (6 min mile pace). Heart rate at the end of both was 168. Cooled down 1 mile, hamstring was still hurting. Took a cold shower. 

6.4 miles after school. I was going to go 8 but I had to take my brother to drums. 

3 hours later I went to the gym for another 5.6. 12 for the day.

Pretty tough workout at the gym. Warmed up 2 miles, then did a 6 mile cutdown tempo thingy. Each my while was 10 seconds faster, starting at 6:30 and ending at 5:40. Really tired and sweaty at the end. 1 mile cool down. This higher mileage is really wearing on my legs, hopefully I can get used to it.

Easy 9 miles. 7:45 average.

I planned on doing 15 miles today but the weather had a different plan. It took me forever to get myself out the door because it was cold and really windy. When I finally got out it was 35 degrees with 15 mph winds. Did my 10 mile loop, averaged 7:33 and decided to stop at home to rest my hamstring. It hurt a little bit down low by my knee. 

An hour or so later I went out again to finish up to 15. I wanted 1 or 2 miles sub 7 but year that didnt happen. I got pretty bad cramps and slowed down a lot. Averaged 7:45. Good week of training, I think I might change my plan and just do 65 again next week instead of 70. I'm pretty worn out and I don't want to get injured. 

AM: Really solid run today. I planned to do it faster than my regular runs and it worked out really well. First mile was a little slower as a warmup, 7:20. Then dropped it to 6:33. I slowed down the next couple miles, 6:40 6:48 7:02 (uphill), but picked it up the next two 6:29 and 6:22. Slowed down the last mile to cool down, 7:32. Averaged 6:51 including the warm up and cool down. 

PM: 4 miles slow. The first two miles were like a warm up, then I went to the track and did a 4 laps with a 100 stride each lap, then 4 laps with a 100 sprint each lap. Felt good, but the sprints were tough. 100 meters is longer than it looks. 

AM: Jogged .85 miles to Fletcher's house and then ran 4 with him. Stretched, then ran back home. 5.7 miles total. 

PM: After piano I went to the gym and finished up to 12 miles. 6.3 at 7.5 mph. It was soooo hard to run. I wasn't tired its just it is so hard to run in there! Its hot and boring and there's nothing to do. Anyways I got a lot of aches and pains so I iced my hips, ankle, and hamstrings. My calves weren't hurting, but I iced them anyways just for the heck of it. 

AM: Easy 4 miles through the snow at 10 o'clock. I thought the snow was going to be a big problem but it wasn't. There were like 3 inches and it was like extra cushioning. No aches and pains. 

PM: Really great run! I was feeling really good so I just ran hard without really overdoing it. First mile was way faster than usual, 6:30. I wasn't expecting that so I just kept the same effort because it didn't feel too bad. Next mile was 6:07 into the wind, but there was a downhill. Next one was 6:17, then 6:19. The next mile there were two pretty nice hills so I hit a 6:42 or something. I ran through lots of snow and mud the next mile, 6:35. Cruised the next one in 6:2X, and the last one I cooled down a little bit with a 7:04. Averaged 6:30 for 8 miles and it didn't even feel that hard! Super excited for this track season!

AM: 1.25 miles with my 6 year old brother, then finished up to 7 miles really slow and easy. 

PM: Played basketball for a long time, we'll say an mile and a half. Drove to my grandmas house and I did 2.5 up there, 12 for the day.

Merry Christmas! Just one run today. Went and played basketball with my sisters for almost 2 hours, probably a mile. Then did 8 miles pretty slow, 8:08 pace. Workout tomorrow.

Nice workout today. Overall 12.5 miles. 10 minute then a fartlek workout. 5 min hard 5 easy 5 hard 5 easy 4 hard 4 easy 4 hard 4 easy down to one. Most were around 5:30 pace or slower. It felt weird going faster than tempo pace. I pushed really hard up the hills in the first 4 minute interval, and it took a lot out of me for the rest of the workout. Averaged 6:59 over the course of the entire run.

4 easy miles later.

Did my long run today because I'm going to Heber on Friday and Saturday and I don't want to run 16 miles in the mountains at high altitude. I'm going to do my tempo run up there instead. I'm also going to do my first track workout on Wednesday. I'll probably just do some 800s and 1200s, nothing too bad. So this long run wasn't going to be super hard, but I pressed and got a decent overall pace. I wanted to explore some places I hadn't gone before, so that was fun. I started up canyon road, went down to the golf course and instead of going on the river trail I kept going. I turned left after a little bit and went up some ridiculous hills up the mountain. I was going to try to go all the way to the reservoir, but I saw a sign that said no trespassing. I was going to go anyways but decided against it. Looped around back down to the golfcourse and on the river trail. This time I took the river trail all the way down to the end of it and turned and went back home and added .25. Average pace was 7:05, including a slower than normal warmup and a slow mile up the hills (7:59). Hit a 6:20, a few 6:30s, and a lot of 6:50s. Really pleased with this workout, I'm so excited for track! 

8+4=12 Sore from yesterday.

Decided to take another recovery day today. My quads are still sore and all the tracks were covered in snow anyways. I'm for sure doing it tomorrow though. I decided to do either 8x800 at 10k pace with lots of recovery, or a 4 mile tempo on the track at 5:40 pace, nothing thats really going to hurt. Anyways, 8.15 miles at 7:33 pace. I might go do 4 miles later but we'll see. 

4 easy miles, 7:53 pace.

Didn't get going for a really long time, like 3 o'clock, and it was freezing cold. Warmed up a fast mile, 7:20. Workout was 4 miles tempo. I wanted anything under 23 minutes but I got bad cramps near the end and ended up averaging 5:48 or something. Splits were 5:44-5:28-5:50-5:58. Cooled down to 9 miles.