Be the team that goes hard on the last two

morning- 3 easy to the spectrum

afternoon- 2.5, drills, 12x400m w/400m recovery jog, mile barefoot cooldown. felt really good, i think our slowest one was 1:18 and our fastest was 1:05 so thats good. felt relaxed.

morning- 3 easy to hidden valley

afternoon- 3.5 easy with 4x200m controlled finishes felt good

morning- 3 easy to the bridge

afternoon- raced the cedar invite. 2 mile warm, race, mile barefoot cooldown and whatnot. the gun went off and i was pushed out to the left by pineview, so i was weaving in and out of stuff. first mile was like 5:10 or something. i just started feeling weak during this race, i got so mentally pumped at the start but it faded really quick. plus i felt flat. oh well. it's still a 10 sec improvement, and that would be about 15:50 something at the 3 mile, so i can't complain too much with feeling flat and running that time. room for impvovement though. i can't wait for region, i feel like those hills will work to my strengths.

morning- somewhere around 11 miles. ran a little before we saw coach in the marathon, then when we found him we paced him for the last 4.5 ish at about 6:20 pace or something, then ran a little more after that. super proud of coach, he finished with a great time.

morning- 3 easy to hidden valley

afternoon- 2.5, drills, strides, 4x800m all out at bhnp, then 4x300m finishes with a barefoot cooldown. felt pretty good. hit 2:22 for the first one, way fast. i can't remember my 2nd one, hit like 2:32 on the 3rd and 2:38 or something on the 4th. the 2nd and 4th were uphill. pretty hard, we staggered them so we could work on passing people and not being passed, same with the 300s. good stuff from everyone today.

morning- 3 easy to the bridge

afternoon- 5.5 easy out to sunriver felt good, a little sore from going fast yesterday but it'll clear up.

morning- 3 easy to the spectrum

afternoon- 2.5, drills, fartlek 1 2 2 1 with 4x30 sec after, felt okay except my stomach didn't feel good for some reason. kept a nice pack until the 2 and 3 30 secs, but i brought it back on the last one. good stuff from everyone.

morning- 3 easy to hidden valley again sweet!

afternoon- 2.5, drills, ladder workout on the track: 200 400 800 800 400 200 with 200m jog recovery, goal times were 31, 64, 2:20-22. i hit 31, 64, 2:22, 2:22, 64, 29. felt pretty good, my legs were burning though. massage tonight. i think i'm ready for region, i've been visualizing every night since tuesday, i'm ready to make some noise.

morning- 3 easy

afternoon- wooops this entry is actually for thursday and thursday's one is actually for friday i kinda messed up haha. anyway i ran 7.5 easy out at navajo drive trails, felt pretty good and had a nice little team talk.

4 easy. felt good, my neck kills for some reason though.

morning- REST

afternoon- .5, drills, 4 easy with 4x200m finishes. couldn't be more excited for region.

morning- REST

afternoon- region 9 championships. warmup felt good, i was ready. the gun went off and i got out better than i have in any other race. i was right on pace to accomplish my goal, but with about 1.2 ish to go i fell off the chase pack a little. didn't accomplish my goal at region, but state will be different. I WILL accomplish my goal at state. anyway, good stuff from everyone, we took 1st with 18 points and a 22 sec spread. pretty good. super proud of my team.

morning- REST

afternoon- 5.5 easy with 8x striders

morning- 2.5, drills, 6x200m hill repeats, 4x200m finishes, 1 mile cooldown. i kinda felt like crap, but that's just how it is with morning workouts.

afternoon- 3 easy

morning- 8 easy out at barrel roll. fun run

afternoon- 3 easy

morning- 5 easy with 5x30 sec w/equal recovery. felt pretty strong. i've been visualizing for state, and I WILL accomplish my goal at state.

morning- 3 easy

afternoon- 2.5, drills, strides, 1600 at 5k pace, 1 mile cooldown. felt really good, hit 5:09. nothin' too crazy. so pumped for state, I WILL accomplish my goal.

3 with strides at liberty park

ran a little and gave to the homeless

state. warmed up, took a gu, got to the line, it was all unreal, i remember last year being at the line cheering our team on, and this year i was just so elated that i was actually racing. anyway, the gun went off, and i got out decently, not as well as region, but there were more people in this race. i did exactly as i planned and visualized for weeks, i didn't take the first hill out too hard, and i surged the flat part once i got to the top. then i surged the flat before state hill, then the only part of my plan that i failed was on was that i didn't want to surge state hill too much, but my competitive side kicked in when eric lambert the bae passed me on state hill, so i stepped it up a bit there. i kept following my plan, and surged once i got to the top, and kept surging all the way until i got to the bathrooms. it was right about here when a stansbury kid or something passed me, and i decided to go with him. once i hit the lake the second time eric was right on my heels, and amy bryson was cheering for him at the lake, and i was like screw that and i used her cheering for eric to my use, and surged all the way to our base camp by the pavilion. right around here it was hurting really bad, and i can't remember too much, but once i hit the track eric and some other kid went around me, and i said screw that and i started kicking as hard as i could and i passed eric and the other kid, and another kid right before the finish line, to achieve my goal of top 10 (7th place) with a time of 16:07. i couldn't have been more happy, every goal i visualized for weeks, i achieved at the state race. (sub 16:13 (3A course record team average) and top 10). if i have anything to say, it is VISUALIZE. it works.

so proud to be on such a great team with amazing coaches and runners who push each other.

something like 3 easy to wendys. stressful day.
 

morning- rest

afternoon- 4 easy with a swim party after. we wrestled in the pool, and let's just say i ended my career with 2 consecutive wins until i decided to wrestle boston.

5 easy with tanner

morning- 3 easy

afternoon- .5, drills, 6 easy on the ridge with 8x100m strides. felt good up on the ridge

Morning-3 easy

afternoon- 2.5, drills, 3x1 with goal pace 5:25, 5:15, 5:05 with 4x200m finishes and a little cool down. Even though the intensity is higher I felt pretty smooth today, i hit 5:20 5:15 4:59 (my watch said 5:00 but josh said we hit 4:59) but yeah my form felt pretty comfy and the 200s were smooth. Good workout from everyone.

morning- 3 easy

afternoon- .5, drills, 5 easy. felt good. had a gnar ice bath after, coldest one so far.

morning- 3 easy

afternoon- .5, drills, 12x400m at vernon worthen (weird course, it was uphill and very different from little valley) 4x200m finishes, bit of a cooldown. hit around 1:15 for the first like 8 then 1:13's for the next 2 and i think i went 1:12 and 1:11 for the last 2. felt pretty dang hard. the finishes felt alright. definitely different than little valley, but it will make us better.

morning- 3 easy

afternoon- 4 easy for the halloween run