Be the team that goes hard on the last two

morning- 8 easy out on barrel roll. felt really good. beautiful trail and good conversations with kale and scott.

afternoon- 3 easy by meeself. super excited for this week of workouts

morning- 3 easy to the bridge

afternoon- 2 mile warmup, some drills, strides, 6x800m at R pace (2:37) with 2:30 recovery, then 4x400m at F pace (1:12-1:14) with 400m jog, 1 mile cooldown. this was a pretty tough workout. it was hotter than crap outside. i think i did pretty well, and we kept a great pack throughout the workout. we ranged 2:34-2:36 on the 800s, and 1:12, 1:14, 1:11, 1:06 on the 400s. great push from everyone. our jv guys ran well at dixie too.

also big congrats to Eric for winning it! you da real mp3. and it's Smea(accent)gol.

morning- 3 easy to the spectrum

afternoon- 6.5 easy. it was hot today. felt alright. super excited for the rest of the season, i think we can do some big things this year

morning- 3 easy to hidden valley

afternoon- 2 mile warmup, some drills, 30 minute tempo with first 15 minutes at 6:30, then drop it by 15 secs each 5 mins with the last 5 mins all out, about a mile cooldown. i felt really really good today. my goal was just to keep the pack tight, and that happened. mile splits were 6:22, 6:30, 6:15, 5:43, 5:00. i was a little nervous coming into the 5 mins all out, but i kept my form relaxed and it felt really good, not too hard, but definitely a push. if i would have surged up the last hill a little bit harder, i could have went under 5, but it's all a learning experience. also it was cool that the spread from our first guy to our 5th when we finished was like 6 seconds.

morning- 3 easy to the bridge

afternoon- 3.5 easy with some strides

Morning- did a 2.5 mile warmup, drills, strides, then did the Michigan and a 2 mile cool down. I went into the Michigan thinking it would be a little easier than it was cuz last time we did it I felt really good but that wasn't really the case today. The goal paces were 5:10-15 for the track mile, road miles were 5:45, 1200 was 3:49, 800 was 2:30 I think, and then all out 400. On the track mile I hit 5:13, then for all the road miles I was between 5:40 and 5:45, then 1200 was 3:50, then road mile, then 800 was 2:30, then road mile, then I hit 63 on the last 400. I was a little disappointed I didn't go under 60, but that's alright considering I've been sick all week and my breathing was crap today. Next time though, coach will be buying me dinner!

morning- 3 easy to hidden valley

afternoon- ran a total of 10 in the afternoon. probly one of the funnest runs so far. 4x200m finishes inside cuz of lightning.

morning- 3 easy to the bridge

afternoon- 2, strides, 5x1 mile repeats at 5:40, 1 mile cooldown. felt really good. hit i cant really remember what we hit, but it ranged from about 5:32 to 5:44, so good stuff from everyone.

morning- ran 3 easy to the spectrum

afternoon- .5 warmup then 4 miles with tabata. felt good. ice bath was pretty chill. lol.

morning- 3 easy to hidden valley

afternoon- 8 total, 2.5 warmup, drills, 8x400m at 1:12-1:14, 4x starts, 2 mile cooldown. felt alright. i hit between 1:10 and 1:14. good stuff from everyone.

morning- 3 easy

afternoon- 3 easy with 6x100m striders up in orem

byu autumn classic. warmed up about 1.5, got to the line, did some striders. the gun went off and our whole team got out REALLY well. we were right up there and in the middle and it was great. i started to settle into my pace when we got to the top of the first hill, and went from there. right off the bat i was feeling a little flat, but i decided to try to push through it and not let it mentally wreck my day. for about 1.5 miles me and kale were playing with what i thought was davis's either 6th and 7th or 5th and 6th, and i made a move to pass them both. i passed them and throughout the rest of the race i stayed in front of them until one of them came around me. when i hit the track for the finish i feel like i finished really strong, but not as strong as i could have. i finished with 16:41 and 22nd overall. not too bad, but if i felt better i could have done a lot better. we took 2nd to davis, but not very close. but it's okay because we all felt kind of flat. also it's pretty cool that at the 3 mile mark i was at about 15:30, since the course was long. good stuff from everyone today.

morning- 3 easy to hidden valley

afternoon- 7.5 out in the desert. felt alright. 4x300m finishes on the track afterwards. also felt alright.

morning- 3 easy to the bridge

afternoon- 2 mile warmup, strides, ladder workout (200 400 800 1200 1600 1200 800 400 200), mile cool down. this was at 9pm to get ready for woodbridge. what i hit: 200: 34, 400: 1:10, 800: 2:22 i think, 1200: 3:46 (way too fast) 1600: 5:10 1200: 3:56 (feeling the effects of the first 1200) 800: 2:34 (coach wanted us to go a little slower here) 400: 1:10, 200: 33. the last 200 was just supposed to be controlled, and i felt good on it so i picked it up a little towards the last 50m. good workout, really hard, harder than the michigan.

morning- rest

afternoon- .5, then 6 easy. felt like crap today. it was way hot and my head wasnt in it today. but its okay, we all have off days.

morning- 3 easy by myself cuz of a test i had to take

afternoon- 2.5, drills, 2 mile power run with finishes (400, 350, 300, 250, 200, 150) then a mile cooldown. felt alright. goal pace was 10:40-50, hit 10:47. decent. then we took the finishes smoothly and felt alright. super excited for woodbridge.

morning- 3 easy to the bridge

afternoon- 4 easy with some strides down in california.

wow. what an experience. we warmed up and took gu's and everything, then we got to the start. apparently in the sweepstakes race they announce your team, say some stuff about your team, and then you do a stride to the start, so when they said "the team from st george utah, a tight packing team, desert hills" and we strided over i just got so pumped. the gun went off and i knew i had to get out fast, so when the gun went off i went out hard, but my first thought was to start settling quick. that was my downfall. i don't know my mile splits, all i know is that the first and last mile were under 5 minutes. anyway, the whole race just felt like i was going so fast, it was crazy. and there were so many people i couldn't even hear myself breathe or see my feet. anyway when i got to the finish, there were so many people backed up that i had to wait 4 seconds from when i finished to actually cross the finish line. finished 6th on the team. eh. what i can take out of this race is that i need to get out hard and hold it before i start settling. pretty good stuff from everyone. also a lot of people said that the course was 3.08 miles, and if it was then that means i hit the 3 mile mark at 15:05, which is pretty neat.

morning- 3 easy to hidden valley

afternoon- 2.5, drills, 10x500m hill repeats, mile cooldown, plyombata. felt pretty good. ranged 1:45-49 on the first 5 and 1:44-39 on the last 5. good stuff from everyone in a hard workout in the heat.

morning- 3 easy to the bridge

afternoon- .5 warmup and 6 easy out to sunriver. felt alright
 

morning- 3 easy to the spectrum

afternoon- 2.5, drills, 2 mile time trial #3, 2 mile cooldown, core n stretch. i went into it with a pretty positive attitude, and i think that's what pulled me through, cuz my body felt pretty flat. finished tied with spence for 4th on the team with an 11:16. not very fast, but we haven't been to the park in a while and it was way hot. good stuff from everyone.

morning- 3 eay

afternoon- 3.5 easy with 4x200 felt good

morning- 3 easy

afternoon-nebo invite. felt a little nervous for some reason which is weird cuz i never get nervous. anyway i got to the line and got out alright when the gun went off. kept working my way through all the people who went out too hard. with about 1000 to go me and spencer from  dixie were kind of duking it out, a battle of wills that i won. anyway i started my kick well before the track, and all out at the track. finished with a 16:01, not exactly what i wanted time-wise, but decent, especially if it was a full 5k or 3.05 which people were saying it was. also my effort during the race felt faster than a 16:01, but i guess i'm not the clock. 25th overall 4th on the team to put us 2nd to AF.

morning- 6 total at the state course. did a 3 mile warmup just on the course, then we did a workout where we would cruise flat parts and at the base of every hill we would go hard, with the last 800 a strong finish. this was an amazing experience, it was raining like crazy and i felt great, also the course didn't wreck my day like i thought it might. so pumped for state.

morning- 3 easy to hidden valley

afternoon- 2, strides, 4x1 mile repeats (goal paces 5:40, 38, 33, 27) then 4x200m finishes with a little cooldown and core n stretch. hit 5:32, 5:35, 5:25, 5:20. a little fast, but it felt relaxed. my breathing was good, but my quads were burning a little. haven't had time to roll the last couple days with work and what not, i'll have to do better with that.

morning- 3 easy to the bridge

afternoon- 6.5 easy on the trails