How I became the best

Was going to do 8 and 4, but we were about to leave to Heber so I got in 12 all at once. Nice and slow, averaged 7:33 for first 8 then 7: 44 for the next 4. Legs are pretty tired.

Ran up in Heber in the mountains. Pretty tough hills, put in a good effort. 5.5 miles overall. Went sledding after.

Later I went rock climbing with my sister, we'll say 9 for the day.

Nice moderate workout today. Warmed up 5 miles at around 8 minute pace and did some drills. Workout was 3 miles tempo, goal was 18 minutes. First mile was 5:43. Next was 6:11 but that was uphill so it was probably worth around a 5:55 or faster. Last mile I just lost focus. I looked at my watch about 200 meters from my house and it said I was going 6:20 pace so I kicked it in harder than I wanted to but did barely get that one under 6, 5:57. Felt good when I finished, but the two 70 mile weeks I just did really tore up my legs. Hopefully this recovery week will get them back under me. Some drills, then 1.2 mile cool down. 

Easy run, average 7:40 or so. 

Really good run today, ran my 8 mile loop in the fastest I've ever done it I think! Warmed up 1.25 miles at 7:40 pace. I was planning on doing 4 miles tempo but I wimped out and decided to just do a faster medium run. Started on my loop and just cruised, I felt really good. Splits fo the first four miles were 6:34-6:10(downhill)-6:27-6:28. Because the run was going so well I decided I wanted to negative split it and run hard the second half. Next 4 miles were pretty much a really slow tempo, a bit slower than 6 minute miles. 6:02-6:01-6:24(uphill)-6:08. Finished in 50:17, usually on these runs I'm around 56 at the fastest. 6:17 average, cooled down .35 miles afterward, did some drills, and stretched.

Weights today for practice, not hard at all. I took it really easy today. Warmed up 800, then did some weights. Then we went back to the track and did 4 laps of curves@85% and straights@75%, whatever that means. It wasn't hard, Heston and I probably ran 6 minutes for that mile, maybe slower. Did some more weights, then went 5.5 miles with the other Heston and Alivia, really slow. 

8 miles in one hour at the gym, 7:30 pace about.

5 miles at noon pretty slow. Ran to the long hill by the snake hill, then did some sprints up the hill. 20-25-30-25-20-25-30-25 steps, so anywhere from 6 to 10 seconds I think. Finished up to 5 miles. Later I went on a new 8 mile route that I'll probably never use againl First few miles were low 7's, then I slowed to where I could barely hit 8's. Not a great run.

Really short track workout today. Warmed up 2 laps then 2x400s in 71 (they were supposed to be 75). Went on a 20 minute run, then 40 more minutes by msyelf. 

10.4 miles right after school, 7:30 average. I felt really nice and relaxed, my calves and quads were still a little bit sore from saturday and yesterday, but they will probably be better by tomorrow. I'll probably do 4 more later.

4 miles at the gym, 8:05 average.

First real track workout. I was going to do 6 miles tempo but coach cary told me to do something different. 4x1600 at 2 mile pace to 5k pace, so anything from like 5:00 to 5:15 or 5:20. Splitz were 5:20-5:12-5:18-5:10. I think I could have gone faster, but I was all alone and I'm not too worried about it. It was super hard though, mostly mentally because I haven't done anything that fast for a while, other than sprints. Did a 4 mile cool down but I felt completely drained after 3 miles and I was just trying not to fall over. Good workout, really excited for track!

9 miles nice and easy. I kind of just ran wherever today. I went to the sports park, did a few miles on the grass, ran back home and a little further to add up to 9. Averaged 7:40, but I had 2 miles that were sub 7 just to get moving a little bit. I'm going to take the mileage down to about 60 for the next 4 weeks while I'm racing, then maybe try to get another 70 mile week in after that. I'm running the 2 mile at BYU on Saturday.

7.2 miles slow, 8:04 pace. I got talked into going to my dad's school and playing bball with my brothers so I hope that doesn't effect my race tomorrow. We'll say 8 miles.

Good race for the first one of the year. Not happy about my time or place, but really I'm just getting used to this fast pace after running slow all winter. Ran 3.2 miles easy in the morning, 9:10 average haha. Got to BYU at 3:30, ran probably 1 mile or less warming up about 15 minutes before I started. I didn't get any strides in but I did some high knees, butt kickers, and stretches and that got me loosened up. I was seeded 6th, and when we started I got right into second. I didn't think the leaders were going to go any faster than 60 seconds a lap (10:00 pace) but this kid in front was blazing. I slowed to 5 minute mile pace on the backstretch because I didn't want to waste all my energy at the very begining, and pretty much the entire field passed me. I think I was in last at the first lap but I was right where I wanted to be, 60 seconds. Second lap I passed one or two people, came through in 2:00. 3rd lap was similar, came through in 3:00, next lap was 4:01. By this time I was in 7th or 8th, and there was a pretty large gap between me and the next runners, and I was catching up. Passed the mile in 5:04, even though I had been catching people and I thought I was going faster than a 63 for that lap. The next few laps were where I let go of the pace, just like every 3200 I ever run. I hope this season I can break that habit. I was in a pack of 3, and the lead pack had 3 as well. My pack was me, Adam Wood, and Gabe Prettypaint. We kept switching the lead and trying to get back up to the other guys, but we didn't gain very much ground on them. With 400 to go, Adam made a move and Gabe went with them. For some stupid reason I let them get maybe 10 meters ahead. I worked hard on the back stretch to get up there but Adam was getting away. Rounding the final turn, I sprinted past Gabe but a Adam was few seconds ahead of me. If I had gone with them with 400 left I bet you anything I could have beaten Adam and maybe gotten some ground on the leaders. For tactics, I'm giving this race a B. I started the race in a good position, and then let the leaders get away, that was probably my biggest mistake. I have Weber next week, hopefully I can get closer to 10 then. Cooled down half a mile. 

8.75 miles in an hour at the gym, felt really good. Warmed up with a 7:43, then 7:03, a few 6:40s, a few 7:00's, a 6:00, and finished the hour with 7 minute pace. Cooled down 1.25 after that at 8 minute pace. 

Track practice, we're still doing really easy stuff. Warmed up 1200, then stretched. Workot was 3x600s getting faster every timewith 200 jog rests, but Cable said to keep them relativley slow. First one was 5:16 pace, then 4:56 pace, and the last one was 4:45 pace. Felt pretty easy, I pushed the last 200 of the last one hard so I would get at least a little but of a hard effort in. After ward we did 4X60 meter accelerations. 20 meters getting up to speed, and 40 meters all out sprinting. Felt good, I was almost the fastest out of everyone including some of the sprinters. 800 meter cool down. Went into the spinning room with some kids and biked a mile and a half. Good day of running. 

4 miles later, felt really good. Got down to low 7 minute pace for the last mile, averaged 7:33.

3 at the gym. I left because I just can't handle running there.

7 in the darkness, nice and relaxed.

Good strength day. 2 miles on the bike, and 1 lap warming up. Core and arm workout, pretty tough. 30 minute run after, averaged 7:30. 

No time to run today.

Not a great race today. It started out well but I lost it. Woke up at 6 and we left at 6:30. When we got there I ran 4 laps with Heston, then 8 more by myself. Right before my race I went and did a half a mile outside, and when I got back, my heat was all lined up so I like ran over there just in time. Started out in the second row and went right to the back. There were a ton of really good kids there, 15 people were sub 10 runners, and there were some AF guys including Casey Clinger. Relaxed the first lap and got exactly what I wanted, 38. The plan was to do 38's for the first 8 laps and then negative split it really good. I got too competitive and did some really strong surges in the first mile that really took it out of me for the last mile. Passed the mile in 5:01, barely faster than what I wanted, but still really good. Then with like 6 laps to go Casey passed me and that was like a punch in the gut. I lost the pack of 3 I was with and went into no-man's land. Then another guy passed me, and another, and another. I couldn't tell if they were lapping me or if they were on the same lap I was, and I really just started giving up. My last 3 quarter miles were 80 82 and 82. I had practically no sprint, and quite a few people passed me on the last lap. I also had no idea what lap I was on and I stopped really racing and just coasted in pretty much. During the entire last mile my solar plexus was in a lot of pain and that may have contributed to my significant loss of momentum. Cooled down 20 minutes with Taya, and drove home. What frustrates me even more is that I felt like I put in a really good effort despite my result, but I still wasn't even that tired afterward. I'm going to change my strategy next time and go out even easier the first mile because I am obviously not in shape to do two 5 minute miles in a row. I think I'll just try to go 5:10, and then see how fast I can close the last mile. 

6 miles after I got home and rested for a while. 

Moderately hard workout today, but it wasn't that bad. I jogged three miles on the track before practice, and then we did our workout around one of the school buildings. He said the whole building was about 350 meters around. On the two long straights we would go at 75 to 95% of mile pace with a really short recovery. We did them in sets of two laps. We did three sets of those, then went inside and did a bunch of stairs. 2 mile run afterward, I think it was 7.5 altogether. 

Did a 12 mile long run today and felt great! This is probably my fastest long run yet, if I had kept going I would have gotten my half marathon pr (which isn't that fast but I still thought it was cool). Averaged 6:40 pace, and miles 9, 10 and 11 were all under 6:20. Averaged 6:40 pace for the whole run including warm up and "cool down". I guess you couldn't really consider it cooling down at 7 minute pace, but it was slower than what I was doing before. I do have a race on Friday and this will probably affect it, but I don't care that much. I really need to keep doing these fast long runs once in a while to get that endurance to carry me through the season. I want to get my average pace on these down to 6:30, maybe even faster. We'll see. Quarter mile jog to get back home at 8 minute pace. 

Coach had me do a little tempo workout, but I still had that long run in my legs from yesterday so it wasn't as quick as I wanted it to be. Ran a mile and a half, then did a mile and a half at 6 minute pace. Then I ran a few more miles and did another mile tempo in 5:52. I haven't done tempo in a little while so it felt weird. I also want to do a solid tempo workout before my 15k late in February. I'll probably 4x2 mile tempos at 5:40 pace or so. Anyway, my average pace for the whole run was 7:14.

I can't really remember what I did, but it was probably 8 miles.

UHSTCA championships today. I ran the 1600 and the 4x800 relay, third leg. For some reason I wasn't in the official results so I don't know my time but it was around 4:42. Warmed up 2 miles before the mile. Started on the back line on the inside. When we started I just got right into a nice tempo and tried to relax. This was my first race shorter than 2 miles since May so I wasn't too worried about getting out there with the really quick guys. I was probably near the back of the pack after one lap, but I started picking people off. I caught up to this group and worked with them until the last lap and I passed them and got a gap. On the straight I kicked hard but not all out, and I looked over my left sholder and no on was there. Then literally with like 3 meters left this kid leans and gets me, so that was a bummer. Lesson=learned. Cooled down a mile and sat around watching races until the 4x8. Warmed up a mile with the team and did some drills with Fletch. So Fletcher had a good opening leg, and we were pretty tight with the chase pack when he passed. Then Nick ran a 2:27 for his leg, but we're nt blaming him because he had just run a 30 second pr in the mile a few hours earlier. So when I started I was all by myself, no one behind me and the closest guys ahead of me were 40 meters up. I pushed really hard that first 100 meters to gain some ground and it worked, but the rest of that 400 was way too slow, but I was still gaining ground. On the last lap I turned it on and caught one of the kids in that group that was ahead of me. On the home stretch I passed 2 more kids, and kicked really hard, then handed off to Heston. He ran really solid with like a 2 flat or something. We wanted under 8:30 but we ended up with 8:47. Cooled down a mile. 

Ran out of time to run today. This is getting a little ridiculous, I seriously need to get some miles in. Next week I'll do at least 60, then 60 the next week, kick it up a little higher the next week, and then taper a bit for the slctc 15k. 

Nice workout today. Ran 1.5 miles to the school an then we did the stairs for 15 minutes. I was tired of doing easy stuff so I pushed it really hard. I ended up lapping everyone at least once, including Heston so I was pretty happy with that, and it hurt so thats good I guess. Cooled down 3.6 miles on the bike, then ran 4.5 once I got home to get to 10 for the day. 

35 minutes on the bikes. I went off too hard at the start, he wanted our heart rates at 120 to 140 but I was 160 so I slowed down a lot toward the end. .75 on an eliptical and an 800 on the track (covered in snow). When I got home I did 3.5 miles with 4 400s thrown in really fast. Felt good. 

Had to do a quick run today, I wanted to do 8 but only got in 6.7 or so because I had to get back to the school to accompany people for solo and ensemble. Averaged 7:01.

I can't remember what I did, but it was at least 6 for the day

12 miles at a super relaxed pace, averaged 7:45. Legs feel good.

So I literally did piano stuff all day and didn't have time to run. I did my long run on Sunday instead, but I'm counting it toward this week. Started off with 7:30 to 7:10 for the first 4 miles to warm up, then got it rolling for the next ten miles. Every single one of the next ten miles were in between 6:28 and 6:39, which was awesome, I was happy with it. My watch said my fastest half marathon during the run was 1:27:09, which is almost my pr and honestly this run wasn't that hard. Really pleased, I think I'll run a great time at my 15k coming up. Last two miles were 6:45 and 6:58 to cool down a little. Ended at my grandmas house where I showered and watched the rest of the super bowl. It was weird looking back to Spanish fork canyon and seeing how far I'd just run, I pretty much ran across the valley!

10 minute warm up then the loops around the school buildings, with 2 sprints up the hill at the end. Felt really good! 10 minute cool down. 

4 miles easy with an ab workout. 

Slow mid week long run, averaged 7:38. Felt nice and easy until the end, but it was super cold and I forgot gloves. Ready to break 10 on Friday!

30 minute bike ride, heart rate got to 130. We'll say 4 miles

Finally! Got to the oval at 4 something and ran 5 laps to shake out a bit, 2200 meters. My left big toe has been having some serious issues so I was hoping that wouldn't affect me too much. Then I just layed down, watched a ton of races (including Heston's wicked fast 4:26), drank a butload of water, etc. Ran 1 mile outside in the fog then did some drills. Hung around with Nick and Heston for a while and then went to the start line to check in. Did 2 strides and jogged around a little. Lots of stretching. I started on the outside of the front line, which was pretty much perfect. Started out and was in maybe 15th, so I just went right to the rail and let everybody else go out hard while I just hung back. I was midway through the pack, and I still ran a 71 first lap! Those guys in front must have been hauling! I found the kid from Park City that I knew had a similar 2 mile as me, so I followed him everywhere. I didn't let him go anywhere without being right behind him. Props to him because if he hadn't made a really smart progression I probably wouldn't have broken 10. We passed a bunch of people, and it seemed like he had kind of settled and I wanted to keep going. So I passed him and worked on the gap to the next person about 15 meters away. When I caught that guy, a kid from Davis passed me too, so I stuck on him and hung on. With 1 lap to go, I passed him and started pushing to the next guy. I caught him and passed him. I pressed really hard that last lap, coach yelled at me and said I had to run 73 to get 10. On the last turn, the Davis kid was on my shoulder and I hadn't started to sprint yet. On the home stretch I gradually built up to a full sprint and I caught someone in front of me, but the Davis kid passed me again and beat me by a like half a second or less. 69 seconds for the last lap. Super happy with this race! Cooled down 5 minutes.  

Ran on sunday because I didn't get to on Saturday. 65 minutes in St George, we'll say 8.75 miles. Pretty easy, but went harder up this really steep big hill. 

Ran in St George again, the weather was amazing! It was like 70 and I ran around the dirt trails in the desert. I only went like 3 miles, but whatever.

I thought we kept practices going on throughtout the transition to track, but I guess not. I think we have this week off or something, so I did my own little workout. Warmed up 2 miles, then did 1 mile of 200 hard at mile pace, 200 medium paced recovery. That mile was 5:46. 1 mile recovery at in 7:30, then another mile of 200 hard 200 easy, 5:45. Felt good, but afterward my legs just felt like they'd been pounded. Cooled down 2.75 back to my house, had to add a little bit. 

Felt really crappy today. I was going to go 12 at a pretty good pace, but had to cut it to 8 because I felt nauseous. Legs felt super beat up, even though I've barely been doing anything. 7:38 pace.

Felt crappy this week and I don't remember what I did.

Soccer

Soccer

Nice workout. I wrote this big long thing bu it didn't save it so I'll just sum it up. 1000-800-600-500-600-400 with 600 jogging rest. 2:55-2:20-1:45-1:27.5-1:45-68. 2.5 warm up, 2 cool down.

Helped my sister with a sprint workout today. I did 2 laps warm up with her then 2 laps sprint the straights walk the curves, but I just jogged. Paced her for what was supposed to be 500 meters at 70 per 400, but shes just getting out of surgery so we only got to 200. After that did a 200 in 33 seconds, then some 40 meter sprints. 4 miles after at a nice pace, low 7 maybe. 

First official day of outdoor. Ran my 4 mile loop and then to the school, 5 miles. I saw Jordan running and I tried to catch up to him but he was flying and I didn't want to run hard yet. Jogged another lap and we did 4 laps of surging whenever we felt so inclined, nothing hard, but we averaged 6 minute miles with most of our slow running at 7 minute pace or slower. Then we did 2x400s working on pacing, goal was 75 to 80. I lead the first lap through in 76 and Nate lead the second one through in 76. Jogged a mile and a half on the grass then played soccer for 45 minutes or so. Threw jav for a while and ran 1.5 home for 10 miles. 

Nice and easy 8 miles, not too bad. Big workout tomorrow.

Am: 4 miles super slow

Really good workout today! 800 warm up. It was going to be 1200, 1000, 800, 600, 400, and 2x200s. But coach changed it to 3x800s, 600, 400, and 2x200s, 800 jog rests. 800s were 2:17-2:17-2:15. 600 in 1:37. 400 in 61, that felt good. The 200s were nice, 28 an 27. I was close to all out on these, but it was good. I was exhausted at the end, but I'm really happy with this. Based off of my times today, coach thinks I can run 4:24 and 9:28. I want to get down to 9:20, but we'll see. I'm pretty sure I could destroy all my prs right now. I'm betting I could do 2:08 or faster, close to 4:30 and probably under 9:50. 1 mile cool down. 

Today was Sadie's, so not much running. 5 miles in the morning. 

Soccer tryouts were today and they were doing a mile on the track so we did like a tempo run behind them. 2 laps warming up then 1 mile in 6 minutes. 4 more miles with Nate, Tanner, Wyatt, and Nick, added 2 more when we got back to the school. The 4 miles was pretty quick, definately sub 7 pace, especially the last part. 

AM: 4.5 miles

PM: Got to the school at 3:30 and ran 3.6 miles warming up, not very quick. We went to the compter lab so everyone who didn't dot he concussion test yet could do it. I remember taking it for xc but it wasn't there for some reason. So they made me take it and I missed out entire workout and had to do it alone. Everybody stayed and cheered me on so that was nice. Ran 1.5 to Diamond Fork then a different hill workout than we usually do there, but it incorporated the same usual hills. Finished with 4 sprints up a short really steep ill. Jogged back 1.5 to the school, good day. 

Nice distance run today. Nothing fancy, 7:09 pace. 

Ran 1.8 to the school and one more mile on the track. Did 10.5 laps of jog the curves sprint the straights. Averaged 6:10 to 6:20 which shows how fast we were going on the sprints because we went pretty slow on the curves. Cooled down 10 minutes with the team and then ran back home and added 1.5 more miles. 9.5 miles altogether today. Time trials tomorrow, I'm doing the 800 and the 200. I think I can do 2:06 or faster, and I really don't know about the 200. But, if I had to guess I would say high 26 low 27. 

800 pr. I thought Heston was going to run, but his calf is bugging him so I had to run solo the entire time and nobody pushed me. Nate was a few seconds behind me. Did the 200 later, got 25.94 which I think is pretty good. 

I think I strained my calf, so I took it a little easier today. Easy 3.75 at 10 o'clock. Later I went to the gym and did 7 on a bike, jog 1.25 miles, 8 more on the bike. 

Did the whistle with stairs incorporated into it for 20 minutes. Pushed it near the end, but I really should have gone harder because it wasn't as tough as it should have been. Cooled down 1.5 miles. 

Nice distance run today, felt good and it was quick. The gps of my watch wouldn't work so I just timed it, 38 minutes. We'll say six miles because I ran 2 laps warm up. 

Nice workout today. Ran 3x1 mile on the track. It was supposed to be an easy workout, 5:40-5:30-5:20. But, we ended up going much faster. Each of mine was 10 seconds faster than the last, 5:20-5:10-5:00. It actually felt super easy, almost like a tempo run. I can't remember what I did to add mileage, but I know I got at least 12 in. 

Ran to the school, ran to the sports park, 15 minutes of frizbee, a few miles at the sports park, ran home the long way. 10 miles, pretty much exhausted at the end and I wasn't going that fast. I assume its my eating habits, I'm very sporadic.

Good workout, but it would have been better if Heston had been there to push me. Warm up and strides. We did 2x400, 1200, 800, 3x400, 2x200 at anywhere from current mile pace to goal mile pace. The first 400s were 66 and 68. I lead the first one, Nate did the second. 1200 was not as good as we wanted. Coach said 69-68-67 laps and I did 68-70-69. It was consistent enough that he was ok with it but I wish it went better. 800 was 2:15, 67-68. The last 400s were 67-65-63. None of them were hard, I was already so used to running that pace and we had quite a bit of recovery running. The first 200 was completely all out, 26, and the second one I held back during the first 100 then accidentally overstrided the last 100 so it was 28. Cooled down 1 mile with Nate. 

AM. Nice easy run in the morning. I was sore, which is good, and I could barely manage 8 minute pace, which proves I did my job yesterday! 64 minutes, 8 miles. 

PM. Went out again and felt much better this time. Went up and down canyon road, 7 miles. Averaged 7:35, lungs burned a little bit. I'm racing the mile and 800 on Tuesday, hoping for 4:35 and 2:06. 

3 laps of the track, 20 minute bike, 400-300-200 on the track, 4.25 more miles. 8 for the day. 

Had some good races today. Didn't really hit the times I wanted but it was really cold and kind of windy, which made things hard. Ran half a mile warm up with the team, 1.5 by myself, then 1 more with Nate. Did a few strides (I think). Nate and I were lined up in the middle of the front line, Heston on the inside with Hayden Penrod (4A 800 state champ). I had a terrible start. I got super boxed in the first 150 and by the time I had gotten out of it, Heston and Hayden were like 20 meters ahead. I kind of gave up on chasing them, which was dumb, but it probably saved me from blowing up at the end. I'll go for it next time. After 200, I got behind a kid from Springville and just sat there. First lap was 68. I knew we slowed down on the second lap but I didn't pass the Springville kid, another stupid move. I ended up passing him at 700 meters, and started to try to close the 10 second gap to Heston. Passed 800 at 2:20, meaning that second lap was 72, way too slow. From then until the end of the race I really was just pushing hard by myself. I could tell their were people behind me, and with 300 to go I surged hard but I could still hear someone breathing heavily behind me. I just kept it going until 100 to go when I really kicked. Even that last 100 was kind of half-hearted effort. For some reason I just wasn't taking it seriously I guess. Nobody passed me, I took third. Cooled down probably a mile. Watched races and the high jumpers. 

Warmed up half a mile with Fletch and Nate for the 800. Did some drills with Fletch, stretched, 3 strides I think? Probably a mile overall warming up for the 800. All three of us lined up next to each other on the very inside. My start was even worse this time. I wasn't very focused and that kept me from getting a pr I think. I was trapped on the rail behind Mason, and a springville kid was on my right shoulder and I couldn't get out until I passed Mason on the inside halfway down the backstretch. By this time Fletcher and a kid from Payson had gotten 10 or 15 meters on us, almost the same as what happened to me in the mile. I got into third and focused on reeling them in. I knew Fletcher went out too hard, they were probably 60 at the bell and I was maybe 5 seconds back. Kept working up on that lap, caught Fletch with 110 to go, and passed him pretty easily. I got 2:10, the winner was 2:04. With a better start I think I can run much faster. Not much of a cool down after this, maybe half a mile. Did some strides before the 4x4, then started. I was first and ran 59. My pr before that was 61 from freshman year, but I'm going to get down to 55 by the end of this year. No cool down because I was pretty tired of running and my legs were shot. 

Nice run with the distance boys. Nate and I added on about a mile at the end. We all did a 5 minute tempo in the middle. It started off at 6 pace and we got down to 5:30 or faster. Felt good, but I could definately feel all those races in my legs. Averaged 6:57 for 6.3 miles and 2 laps warmup. I'll probably do another short run at 8. 

4 .2 miles later, averaged 7:45. 

Good workout today. Didn't warm up very much, just one lap and stretches. Did a 400 in 69 to loosen up a bit. We jogged a lap between each interval. It was also pretty windy so coach changed the workout because we couldn't hit our times. It was supposed to be 3x800 at mile pace with lots of recovery. First one was 2:15. He told Heston to do the next one in 2:10, and I was supposed to hang on if I could. We did the first lap of that in 66, then 71 for the next. It felt so easy it was kind of weird, I was barely even breathing hard. I should have passed him. Then we did 5x400s instead of struggling through another 800. They were 64-64-64-64-63. I lead the last one because coach wanted to see if I could pace instead of just sitting behind Heston the whole time. I went off too fast at the start but I was happy I didn't blow it. Then we did 2x200s, 28-27. The last one was really tough and my arms locked up. I feel like I gave it my all today at the end of the workout, but I really wish we would have done some more 800s, that probably would have been more beneficial. Really pleased with it though. 800 cool down then watched our soccer team tie Woods Cross 1-1. 

4 miles super easy at 8. 

AM: My calves are really sore, it was hard to manage 8 minute pace on this run. I guess that means I really pushed it yesterday. 4 miles. Coach talked to me and said that I should try to break 4:30 next week at Mountain Valley instead of going for a quick 2 mile. I'll probably do the mile and then just see if I can break 10 after that, then go for 9:40 at Copper Hills. 

PM: 8 miles. Calves felt a bit better. Started at 8 minute pace and dropped to 7:30 but quickly ran out of energy from not eating much today. Felt better by the end but I only averaged 7:50. 

Solid run today. Up and down canyon road then my 4 miles loop. Did a 2K surge at 3:40 pace (6 min/mile). Felt good, averaged about 6:55 pace. For some reason my watch was on kilometers instead of miles and I'm too lazy to do conversions but I know it was sub 7. 1 mile playing soccer with my brothers later at my sister's game. 

Great workout today! 10x400s at somewhere between 800 and mile pace. We had lots of recovery so fast paces weren't a problem. Splits were 62-64-64-66-64-64-63-63-58-59. Now if I could only string all those together I'd be running 8:30 in the 32! 400 recovery between each. Did 2 miles warming up and 2 miles cooling down. Lets say 10 today. 

Easy run, I don't remember what we did though. Probably around 7?

Tune up workout for friday, 2x500s and 2x300s at mile pace. I struggled today, it felt much harder than Monday. 3.5 miles after by myself. 

8 mile run, felt good. Did 8 barefoot strides at the park and ran back home. 

Got to the meet and played frisbee for a bit to stay warm, it was pretty cold. Ran a lap and did drills with the team. Warmed up three miles total before the mile. I was seeded number 2, Haden Penrod was number one and he put down his time as 4:20. Started and got a really good start and went right behind Haden. I felt like we were going to fast and we were, 66 first lap. At 350 meters a Lone Peak kid passed me and he hit 400 at like 65. He was really pushing hard trying to catch Haden. Soon after Nathan Chesnut passed me and I sat behind him. Hit 800 in 2:17, a 71 second lap. The Lone Peak guy was coming back to us by now, and I let Chesnut do the work because it was windy (yeah I'm that kid that drafts off people the whole time). Hit 1200 in 3:27 or 3:28, and we caught and passed the Lone Peak guy. With 250 to go I went passed Nathan and started pushing really hard, surged again at 200, and kept doing miny surges to the end to prevent me slowing down. Finished 9 seconds behind Haden, which isn't that bad right? And if I could man up and take the lead once in a while I could probably be a few seconds faster. Overall this was a great race for me. 4 second pr, second place overall, good times. Next goal is 4:32 on Tuesday, then hopefully qualify for state in the 32 on saturday at copper hills. 2.5 miles cooling down, lets say 8 for the day. 

70 minutes at 6 o'clock. Felt good, averaged 7:37 pace. Ran on grass a lot. Stretched at home and did an hour of strength stuff. Calf raises, hamstrings, squats, lunges, leg raises, russian twists, planks, sit ups, crunches, push ups, pull ups, good stuff. Not that sore from yesterday, but my legs are kind of tight. 

30 minute bike ride, 3.5 miles.

4 mile run later to and around the sports park, then watched my sister's soccer game. Racing the mile and 800 in the medley tomorrow at Wasatch. 

Our meet got canceled because of the snow so we just did a workout. Warmed up 2 laps, stretches and drills. 4 laps of indian runs with the boys. Then we did 2x800s at 3200 pace and jogged a lap between. First one went 72-74, 2:26. Second was 72-72, 2:24. Felt good. Then we went into the D Gym and did 15 minutes of stairs. Pushed really hard and I was overheating in there! My calves will feel that tomorrow. Cooled down .3 with everybody then me and Heston Warr did 3 more miles, last mile in 7:10. 

Good run today. We definately went too hard for an 'easy' day. Ran 20 minutes with all the boys then a 9 minute tempo run. Heston and I did a 5:20 mile in there so we were hauling, everybody else was way far back. He dropped me at like 7 minutes and got 10 or so seconds on me. Ran back to the high school, 4.7 miles. I ran the loop again to get mileage. 9.4 for the run, but I did other stuff today too so we'll say ten. 

Did some pacing for my two mile on saturday. Warmed up 1.25 including strides. The kids doing the two mile did 4x800s with a lap jog to recover. It was pretty easy, and I hit some good times. First one went 72-74, 2:26. I was supposed to just hit 72's and 73's. Next one was 73-73, 2:26. The third one was too fast. 71-68, 2:19. I went 68 to make sure I didn't slow down, but ended up going too fast. Last one was good, 74-69, 2:23. I went slower on the first lap on purpose. 15 minute cool down. 

Really easy run today to get ready for tomorrow. 6 miles at 7:47 pace, sun was out and it was 60 something degrees. Excited for tomorrow!

Average race today. Went up to Salt Lake for conference so I was in a car for 2 hours before I raced. Got to the meet like 2 hours before my race. Layed around for a while, drank water, had some trail mix, went to the bathroom a bunch. Warmed up a mile with Nate, Jordan, and Wyatt. Warmed up another mile and watched Wyatt get second in his heat, which got him a point for our team. Did some strides and then lined up. Got off and went into 5th or so. They settled right down and were going pretty slow so I passed them on the backstretch and stayed relaxed. Got through 400 in 74, and put in a surge, next lap in like 73 I think. This is where I started slowing down I think. I don't know why I couldn't keep it up, I should have been able to get through the mile in 4:50 pretty easily. Went through the mile in 5 flat and I had already dropped Nate. These next few laps are the ones that always get me and it happened again today. Picked it up the last lap but it wasn't that great, maybe 72 or 73. Finished in 10:09. Didn't get to cool down.

4 more miles when I got home, 6:59 average pace.

Drove to Cali today.

Went to the beach and ran on this concrete trail past some beach houses. It was so humid and misty and foggy, I was sweating so bad. Like I don't even think I can put it into words. But I was flying and it felt easy so its whateva. 9 miles, splits were 6:54 6:36 6:30 6:24 6:44 6:36 6:45 6:38 6:xx average 6:40. I was only supposed to go 7 minute pace but the low elevation was nice so I just crused. Swam for a little, walked around to a bunch of shops and went to another beach and chilled for a while. 

Went to Disney Land today. Walking around in the sun is so much more tiring than running. I was falling asleep everytime we sat down. I didn't actually run today, but heck all that walking has to count for something! Lets say 5 miles? Why not. 

Did a workout at some sucky track at a random college in 80 degree heat with 90% humidity. There were four close to 90 degree turns on this thing, and it was about 480 meters so I had to do a bunch of conversions. But, I got it done which is all that matters right? My mom was nice enough to time me. 2 mile warm up, 5x1000 with 1 lap jog rest, 1 mile cool down. They weren't a full 1000, about 20 or 30 meters short, but my watch isn't very accurate so I really don't know. They went 2:57-2:56-2:55-2:54-2:55. It was hard because of the heat and the turns, but it was overall pretty good. A little good, I would've liked them to be around 2:50 but I'm happy. 

Another day at disneyland, a lot cooler today but I'm still saying 5 miles. 

Was going to do another workout today but my calves were sore so I decided against it. Went down to the weight room for a treadmill but this old lady was walking on it in flip flops so I got on the bike until she got off, 25 minutes. Then did 4.5 miles on the treadmill starting at 7.5 mph and increasing .1 mph each quarter mile until 9 mph. Felt easy. Got back onto the bike after but I'm lazy and quit after one minute. More beaches today. Lets say 8. 

Did a workout on a dirt track early in the morning. Warmed up 2 miles then got in my spikes and realized the track was too hard for spikes. But I wore them anyway because I didn't want to wear my bulky trainers for a workout like this. Workout was 10x100s at 64 to 65. Came through the first one in 72... What??? Yeah so we figured out this track was oversized too, and I had to judge the rest by effort, but I still had my mom time them. All were 71s after that except the last 3 where I went 69-68-67. It was really tough, I didn't feel great and my spikes were being annoying so yeah. Good workout though. No real cool down because I felt like I was going to throw up. 

Distance run today because I was feeling super lazy. Ran 6.83 miles to my grandma's. Pretty good pace, averaged 6:45. I could really feel the elevation at the end and my legs were tightening up. 

So I thought this was going to be an easy day but we ended up doing 800s at 2 mile pace and I wasn't feeling it so I went with the other kids. I've had two not easy days in a row and my legs just feel beat up. 2 laps, strides and stretches. First one in 2:31, then I told coach I was just going to run with the other guys. 2:38-2:37-2:37. I picked it up on the last lap of each so I was a least doing a little but of stuff close to 3200 pace. Jogged 200 after each. 

Fun meet. I didn't all out race anything other than the 100 (12.99) and the 200 (26.3). I was disappointed in those because I thought I could go way faster than just 26 and 13. I did the 800 and got 2:12. Coach told me to go 68-60 but I went 69-63. Probably 5 miles total today. Really sore from that 200 I think. 

2 mile workout today. I was super sore from those sprints yesterday and it was windy so it didn't really go as well as I was hoping. 1200, 2x800s, 1x400. Nothing faster than 72s. 1200 was 74 laps on each one which was way slower than I wanted, 3:42. 800s were 2:27 and 2:26 I think. 400 was 71, just a hair too fast. The wind was really killer on the final 100 of each one. After I drove people home and then went out and did 8 more miles because I'm stupid and I've had too many low mileage days. Averaged 7:55, super slow I know but I'm freakishly sore rn. Had a nice ice bath when I got home. I'll be racing the 1600 and 3200 at Utah County this Friday and Saturday. Hopefully under 4:30 and 9:40. I'm planning on just hanging on to Hayden Cooper from MM and then throwing it down the last three laps. 

I didn't go to school today because I had this interview thing for piano in Salt Lake. Ran 2.5 at 3 before I had to drive back up to Orem for piano, then when I got back I went out and did 5.5 more. Everything was at 8 minute pace lol. My legs are so sore, hopefully they'll be good for tomorrow. 

Pretty crappy race. Warmed up about 1.3 miles I think. The wind was really bad down the homestretch. Started out and let almost everybody pass me and I stuck onto the back of the lead pack. I passed through in 70, way too slow. Moved through the pack and go into 4th. I was going to go with Aiden when he went but I lost focus and all the sudden he was 20 meters ahead. Kicked into second with 80 to go but the kid fought back and he got me at the line. Really slow, I was hoping for 4:30 today. Cooled down 1.5 miles. Ran another 1.5 with Heston, Maddie, and Wyatt a few hours later.

Another bad race, pretty much the same as yesterday. Warmed up 2 miles by myself on the track, Wyatt joined me for the last two laps. Jogged another mile and did strides before we started. Lots of stretching. Got out hard this time and got behind the lead pack. This time I really went for it and passed the group and got behind Haydon into fourth. First lap in 71. I was planning on just staying with him for the rest of the race and hopefully kicking passed him at the end. Got some good first few laps and passed the mile in 4:49, pretty much right where I wanted to be. Then all of the sudden he put in a surge and I just dropped. The gap kept getting larger and I guess I mentally gave in. With 3 laps to go the pack I had passed at the beginning caught me and I went with them for a minute but I let them go too. With 350 to go I really pushed it. Even though I was having a bad race, I didn't want to end it feeling like I could've gone harder, but then someone just flew past me. I held on for a second then gave up and put in a half hearted kick at the end. I guess 10:03 is my second fastest 3200 ever, but I should be running 9:40s by now. I'm pretty sure the reason I couldn't hang with Haydon is because of how sore I've been this past week. Hopefully I can get some recovery in before the really important races start. Cooled down 2.1 miles. 

I should probably add that coach cary told me to go out in 4:50 even if I died at the end. If I had ran it more conservatively I probably could have gone low 9:50s or faster, but he's just trying to get that goal pace in my head. 

Did a little workout to get some speed in. Walked to the junior high, warmed up 4 laps and did 4x250 with the first 100 at mile pace, kick it up a notch for 70 meters, then the last 80 all out. Felt good, it was weird running that fast, I was worried I was going to trip or something. Walk 150 recovery. Jogged 5 laps and walked home. 

Did a workout today because I'm not going to race at the region meet tomorrow. Warmeed up and did 4x600s at mile pace with 200 jog recovery. 68-66-65-65-65-65. Felt hard without Heston there. Cooled down to the sports park and back.

Went 8 miles while everybody was at the meet at Wasatch. Passed Haydon Cooper on Canyon Road. Really slow, 7:45 pace

Warmed up a mile and stretched. 3 laps of indigenous peoples runs. Then we did 2x800s at two mile pace 71-74, 2:25, then 72-72, 2:24. 3x400s at mile pace, 65-65-64. Then did 2x200s in 28 and 27. And I didn't even fully unload on those 200s so I know I could go faster on those. Not a super killer workout, but it hurt. Cooled down .5 miles. This is going to be a really low mileage week. I'm probably going to bump up mileage again next week, then taper for BYU, region, and state. 5 miles today.

Ran a mile to the sports park. Heston, Nate, Mason, and Nick all got in the river but I didn't want to run back wet so I didn't get in. Ran a mile back. 2 miles today lol. So ready for these next two days! Goals are 4:28, 9:44, and 2:06 in the 800 for the medley. This probably going to be my lowest mileage week since October.