Be the team that goes hard on the last two

ran 7 miles easy today with kale. piece of crap scared the crap out of me

today i did 6 miles easy with 8x100m barefoot strides and tabata

ran 6 miles easy

went rock climbing with thatchers darian and kale all day and before that i had breakfast with my grandparents before they left so i never got a chance to run. ill run tomorrow.

ran 7 easy today. 1 to the high school, 5 on the trails, 1 back.

today we did 6 miles easy with 8x100m striders and tabata. i felt really fast during the striders but i felt a little off when we were doing tabata. maybe i need more water

ran 8 mile progression run out at navajo drive today. it seemed a little harder than it should have

today we did 8 miles total including the warmup. i liked this run, it ws a fun route and i felt good. then we had striders. i love those. i always feel fast on them. then we did plyos. everybody kept whining about how hard they were but they were a piece of cake. compared to tabata

did 7 mile run today. we were suposed to go at a faster pace but no one wanted to but me and boston so me and boston kinda picked it up while everyone else went slower.
 

6 miles today. felt pretty good. then we had new tabata. it was way funner than the old tabata

did 9.36 miles with joe and scott today. we did it at about 9:26 pace. it felt good and it felt good to run for a long time for the first time since the summer

today i did a 2 mile warmup, v02 max, 2 mile cooldown, and PLY-BATA. i felt good during the 2 mile warmup, although my right calf was a little stiff. during the v02 max, i made sure i got out and started with the front of the pack. i stuck with kale and john for the first 10 minutes or so, but im not sure if they sped up or i slowed down, because they broke off and there was a gap of about 80 meters between me and john. i finished with 10 and a half laps. my first mile was a 5:23, 2nd mile was a 5:38, and i was at about 5:34 pace for the last part. i felt pretty good today, i think it was a pretty successful workout.

first run with the virratas! we ran out until we saw ashton and wyatt stuck in the sand so we spent like 15 minutes helping them. then we ran for about .5 miles til we turned back. then we helped them again, and after about 8 minutes we got them out. then we ran back. me scott boston caden and joe progressed from about 8 minute pace to like 740 something pace. for my first run in zero drop, my calves arent that tired.

first speed workout with the virratas! it felt great. we did a 2.5 mile warmup, 15 minute tempo, and about a 2 mile cooldown? the pace i had for the tempo was a 5:52. i averaged about 5:50 per mile, which kept me with coach and dallin. it felt pretty good. but this whole zero drop thing is shredding my left calf. you were right scott.

did about 6 miles easy up on the ridge. i love the ridge. after we had 8x100m striders and plybata. felt great

today we did a 2 mile warmup, fartbata workout, and 2 mile cooldown. i felt great during this workout. i managed to stay with the front of the pack.

did about 10 miles (9.6) out to the Lonely Mountain. it was awesome. lets just say if you could combine running, cliff jumping, and rock climbing, that was it.

today i did a half mile warmup, drills, 2 mile warmup, kosmin test, 4x300m progression sprints with pushups, then a 1.5 mile cooldown. i felt really strong during the kosmin test, and passed a lot of people who went out way too hard on the first part. where i ended, it seeems like that would be about a 4:45 mile but im not sure how the formula works. then on the sprints with pushups i felt really tired but they felt good. i hope we replace 200m finishes with those.

morning- 3 miles easy on my own. felt great to wake up and run again.

afternoon- 8.5 miles on the church rocks trail. it was a awesome trail, and a great run
 

afternoon- i did half mile warmup, drills, 2 mile warmup, 4x1600m repeats with goal time at 5:27, 4x100m sprints, 1 mile cooldown, and plybata. i was really excited about this workout. i love mile repeats. on the first one i hit a 5:27 right on, and i felt pretty good, stuck with john and dallin. the second one felt a little harder and i hit a 5:29, and i stuck with dallin. the third one was a little harder mentally, and i hit a 5:31. after that, coach said that if you didnt hit your time on the last one then you were done. but i didnt want to be done, i wanted to prove i could hit it on the 4th one. so on the 4th one i went out a little easier, and i progressed with each lap. i passed john, and on the 3rd lap josh mcphie and coach came up behind me and coach said to stick with josh, but i tried and tried and he wouldnt let me. so he finished about 8 seconds before me, and i finished that last repeat with a 5:14. pretty successful end to a hard workout. then on the 100s and plybata i felt fine.

morning- 3 miles easy

afternoon-6 miles easy with 8x100m striders. felt fine except my right knee and my left hip is kinda buggiing.

afternoon- did a 2 mile warmup, 8xMcgruff with 2:00 recovery jog, 8:00 jog to the track to do 4x400m progression finishes, and plybata. i dont really like this workout, im not very good at sprinting and all out kind of stuff. and on the finishes i felt flat, like there was no spring in my legs. plybata felt fine though
 

morning- ran 10 miles on the ridge, the secret ridge, and the secret trail.

afternoon- 2.5 mile warmup, 20 minute tempo, 1.5 mile cooldown. this tempo was great. my goal pace was a 5:44. i started with coach and micah at about a 5:45 pace. then me and coach pulled ahead in front of john for a 5:44 pace. then during the last minute or so micah and coach pulled ahead a little bit, and i was going at about a 5:40 pace. overall this was a great tempo, but it was really hard to breathe after. also it was reallyy cool because the region course last year was only 3 miles and i got a 17:48, and i hit the 5k in this workout at a 17:48. pretty good stuff mane
 

morning- 3 miles easy

afternoon- 7 miles easy on a crappy trail

Morning-3 miles easy

afternoon- 2 mile warmup, 3 mile repeats. I had to cut this workout a little short because of my left calf. But I hit 5:27 5:30 5:26. Couldn't cool down. Only did a little plybata.

morning- made it out my door and my calf started hurting again so i didnt run.

afternoon- 4 mile kenyan run. my calf was still really tight, and i still felt the sharp pain every once in a while.

couldnt do the workout today so i jogged about 6 miles easy. calf feel bettter

my calf felt really better today so i went the full 9 miles. kept it arid in my biosphere.\

#staydry

2 mile warmup, 4x1000m @ 3:13 goal pace with 2:00 recovery and 200m at 35 in between, 2 mile cooldown, plybata. i was a little disappointed to see that i only had 4 instead of 5 repeats but its fine. i hit 3:12, 3:11, 3:10, 3:10. and 35 36 35 34. it felt pretty good today. but my bad calf reaaaalllyy tightened up afterwards.

morning- 3 miles easy

afternoon- 7miles easy

morning- 3 miles easy. im kinda getting used to running alone.

afternoon- 3 mile warmup, 20 minute tempo, 1 ish mile cooldown. i felt pretty good during this tempo. i was the pacer for the first 2 miles, and then me dallin micah and john picked it up at the end. we hit 6:00 for the first mile, 5:49 on the second, 5:40 on the third, and for the last .45 miles we were at about a 5:37 pace. pretty good mane
 

morning- 3 miles easy.

afternoon- 4 mile kony run

half mile warmup, drills, 2 mile warmup, 4 sets of 2x200m at :35 then 1x800 at 2:22, 1 mile cooldown. on every single 200 i hit :35 exactly. on 800s, i hit 2:26, 2:26, 2:24, 2:19. i felt fine throughout this workout. but those 800s were a lot harder to hit than i thought they would be. but i thought it was awesome how it was a pack for all 5 of us for the very last 800.

me and joe met up at the high scool for the run. we ran 8.2 miles then we did some pushups and core and stretch. i felt great and it was a great run
 

morning- 3 miles easy

afternoon- 2.5 mile warmup with drills, kosby test, 2 mile cooldown. i felt pretty dang good about this test. i improved from the last time we did it. also i estimated the meters i ran and plugged everything into a formula that said i would have gotten 4:39 for the mile. so im pretty excited

morning- 3 miles easy

afternoon- 5 miles easy. its getting hot outside ughh

morning- 3 miles easy

afternoon- 2.5 mile warmup with drills, striders, 4x1600m on the track with goal time at 5:20, 1 mile cooldown. this workout was great. i felt really good on every single repeat. i hit 5:16, 5:16, 5:18, 5:12. pretty good stuff mane. i just wanna know what i got on the kosby

morning- 3 miles easy. i smelled skunk on my run and i got a little scared so it might have turned into a bit of a fartlek haha

afternoon- 4 mile kony run with plybata. felt great

morning- 3 miles easy

afternoon- 2.5 mile warmup, 2 mile power run, 2.5 mile cooldown. i felt okay, but i didnt really hit my time. i hit 5:34, 5:22 for a 10:56, when i was supposed to hit 10:50

did 6 miles easy up in scofield

morning- before i embarrass myself by telling my times, let me give you the conditons of this workout. i was up n scofield, where the elevaton is about 7200 feet, the temperature was about 17 degrees, and there were hills on the road that i did my mile repeats. so i did a .5 warmup, drills, 2 mile warmup, 4 striders, 4xMile repeats with goal time at 5:20, 4x30 second sprints (i didn't know how mcuch 200m was) and 1 mile cooldown. on the first mile, i took it out a little slow, trying to account for the elevation. i hit a 5:38, and i felt so dead i almost blacked out literally after it. then on the second one i hit a 5:57, still dead after. then i hit a 5:47, not quite as dead, and on the last one i hit a 5:59, and i felt really dead. the elevation and the hills really got to me. then i did 4x30 second sprints. i really can't wait to get back to do workouts in st george, because it'll be quite the confidence booster.

morning- 3 miles easy

afternoon- 6 miles easy out on the ridge with plybata after

morning- 3 miles easy

afternoon- drills .5 warmup, 2 mile warmup, 2 mile power run at 5:25 pace, 2 mile cool down. i hit a 11:02 for the 2 mile. i didnt do as good as last time, but hey. 5:1

morning- 3 miles easy

afternoon- 5 miles easy plus plybata

morning- 3 miles easy

afternoon- 4 mile kony run

did a bit of a warmup then raced the dogtown. i averaged about 6:20 per mile,my fastest mile was a 5:50, slowest was a 6:34. pretty happy with this race, but my achilles is achilling me right now

morning- 3 miles easy

afternoon- 8.5 dryles easy

morning- 3 painful miles easy

afternoon- .5 warmup, drills, 2 mile warmup, striders, 6x1000m with 2:00 recovery with goal time at 3:10, 4x200m finishes with goal time at 35, 1 mile cooldown. thousands are hard. i hit 3:11, 3:14, 3:15, 3:21, 3:09, 3:10. on the 200s i hit 34 35 36 34. its weird cuz my ankle doesn't hurt when i'm going fast, but when im jogging easy it hurts. i guess i'll just keep icing and wintercresting.

couldn't do any running today. so i hopped on the bike and did 46 minutes with heart rate at around 125.

70 minutes on the bike, including 5 min warmup and cooldown. i started pretty hard with my heart rate around 140-150, then the last 5 minutes i put my heart rate at almost 170. then did some pushups and core

45 minutes on the bike with pushups and core after

70 minutes total on the bike, 5 minute warmup, 54 minutes with heart rate at 140, then last 6 minutes with heart rate at about 165, then 5 minute cool down. did some pushups and core after. i can't wait to try to run on monday.

morning- 3 miles easy

afternoon- 2.5 mile warmup, drills, 6x400m at 1:10, 1 mile cooldown. i hit 1:09, 1:09, 1:11, 1:11, 1:10 1:12. pretty decent, just trying to get back nto the swing of things i guess

morning- biked for 36 minutes

afternoon- 6 miles easy

morning- biked for  30 minutes

afternoon- i wanted to try the workout, but i thought it would be better to just take it easy, so i just ran about 6.5 miles easy. i got my first massage today. lets just say i've been de-calf-inated. but adam told me that my injury could be because of my toes, and he showed me some new stretches i could do, and he told me to take an epsom salt bath and use a lacrosse ball on my achilles. but the way he talked about it, he didn't think it was a stress fracture, so that's a big confidence booster. he also said i could run at the meet on friday, anothe confidence booster.

morning- biked for 28 minutes

afternoon- 4 mile kenyan. felt amazing!! adam is a wizard. also, im running the race tomorrow, so i'm super swagged about that
 

Morning-ran 3 miles easy. Felt great

afternoon-ran a 2 mile warmup with some pickups, strides and drills, raced the mile, did a 3 mile tempo run, then cooled down a mile. For the race, I think I did okay considering I've been injured for the last 2 weeks. I took it out pretty slow, then after the 800, I picked it up. The last 200m I was trying to outsprint Paul and some Dixie kid, but they matched me and beat me. I came in with a 4:59. I'm just happy I stayed under 5. Now I just gotta get close to my kosmin time! For the tempo, I hit 18:29 for the 3 miles. It felt pretty good, but the last mile was into the wind which was hard. 

woke up feelin like p diddy. went to the car wash at 11, had fun. didnt get burned. then got home and ran 10 miles out to the lonely mountain. our hub cap and bowling pin was gone! legs feel good. ill do a race report from hurricane once i find out my time

morning- did a fartlek 10x1:00 min

afternoon- 3 miles easy

morning- 3 miles easy

afternoon- 5 miles easy out by the mittens

morning- did a fartlek 1 2 3 4 4 3 2 1

afternoon- didn't run because i was too lazy

did 9 miles today because we only had 6 miles total morning and afternoon, and i made up for the 3 i didn't run yesterday, so i ran 9

morning- did a fartlek 10x30 seconds with equal recovery. felt good and fast. the pace per mile on coachs watch was 4:25 so that was an eye opener for sure. ran an easy 3 afterwards

6 miles today. super windy

morning- 3 miles at 5 am. thanks to drivers ed

afternoon- 2.5 mile warmup, drills, strides, 3x1000m at 3:20, 4x400m at 1:08, 2x300m at :48, 1 mile cool down. on the thousands i hit 3:19, 3:18, 3:20. on the 400s i hit 1:10, 1:08, 1:09, 1:10. those were hard. on the 300s i hit :50, :49. lots of fast stuff today, good shock to the system. itll be exciting to throw down some fast times

morning- 3 before drivers ed

afternoon- 6 screaming miles in the sand

morning- 3 miles easy before drivers ed

afternoon- 2.5 warmup, drills, strides, 4x400m at 1:08, 1x800m at 2:16, 3x400m at 1:08, 4x200m at :32. i feel like this was a pretty successful workout. it was definitely a good push, and it felt fast. on the 4x400m i hit 1:08 on every one, on the 800 i hit 2:29, not too proud of that but its ok. on the 3x400m i hit 1:08 except for one, i hit 1:09, on the 4x200m i hit :32 every time. so im glad i hit all my times, but i think it could have been better.

morning- 3 miles easy before drivers ed

afternoon- 3 miles with 4x200m finishes

morning- 3 miles easy. no drivers ed!!!!

afternoon- 3 miles with 4x200m strides. hit :29 on the first one. im officially a sprinter.

today was the race! we got to hurricane and the weather was perfect. then the wind started picking up and i mentally kind of checked out once i felt the wind. well we warmed up, felt fine, got to the start, and i took it out way slow. then i picked it up for the first mile at 5:10, but then i got stuck alone in the wind with nobody to draft off of. so i kind of faltered a little bit, and came in with a 10:42. its okay, theres always next time.

morning- 3 before drivers ed

afternoon- 2.5, drills, strides, we were supposed to do 1 mile at 5:08, 4x1200m with the 800 at 2:28 and the last 400 at 1:08, then 2x300m at :51, then 4x100m all out with like a 5 meter recovery, but since no one hit their times, coach changed it to 2x1200m instead of 4. on the mile i hit 5:10, and i didn't really check my watch for the rest. i felt pretty flat, just like everyone else. but i'm gonna go hard on wednesday, especially since i probably won't be racing at pineview on friday.

morning- 3 before drivers ed

afternoon- 7 miles out on the arizona strip

morning- 3 before drivers ed

afternoon- 2.5 mile warm, drills, strides, 12x400m with surges w/o pace, 4x100m starts, 1 mile cool down. i felt pretty good, and i felt like my place on the team during the workout was pretty good, but the rain and wind really sucked

morning- 3 bwfore driversed

afternoon- 3 mile kony with 4x200m finishes

morning-3 miles

afternoon- 2.5, drills, 8x200m, 1 mile cool. hit 30 30 30 30 31 31 30 29

ran 7 miles before preference. felt good

morning- 3 before drivers ed

afternoon- 5 miles easy with 4x200m finishes, i didn't have my watch, but apparently i hit 29 on 2 of them so i'll chalk this one down as a W. pretty stoked for the races tomorrow. for the mile i want to go 4:38 to 4:46, and in the 800 i'd like to go 2:08 to 2:11.

morning- 3 before drivers ed

afternoon- warmups and strides and then raced the mile! it was way windy so i made sure to draft behind colton bowler (pine view) which was good. i felt like i could  have pushed it a little harder at the end, especially because spencer ford beat me. ugh. but i'm pretty happy with my time. also i raced the 800, but i'm not sure what i got, it's between 2:11 and 2:14.

morning- 3 before drivers ed

afternoon- had region band so i had to do the workout by myself. i had a 2 mile warmup, drills, strides, 3x1000m at 3:13, then 350 300 250 200 100 meter all out finishes. on the thousands i hit 3:11, 3:13, 3:13. pretty decent for a super windy day. then on the finishes i didn't look at my watch, i wanted to focus on finishing, but the wind was crazy!! calves are tight. i'll do a race report for the jv meet once i find out my times.

morning- 3 before drivers ed

afternoon- 4 mile kony with 4x200m finishes. i felt a little tight so i took them easy and hit 31's. super excited to race the mile tomorrow and the 2 mile on saturday! goal on friday: 4:38 to 4:47 goal on saturday: 9:52 to 10:00

morning- 3 easy. saw the team building a drynasty. i miss running with the team.

afternoon- dhills invite! it's great to have a home meet. i warmed up, took a gu, did calisthenics and striders, got to the start. felt pumped. the gun went off and i made sure to elbow my way inside. i took the first lap at 1:09, way too fast. finished with a 4:45. it felt like a good push, i think i just need to race smarter. koala-fied for BYU! super stoked. now i just need to qualify for state in the 2 mile.

woke up feelin' like p diddy. got warmed up, took a gu, the gun went off, and i took it out waaayy slow. not sure what the mile splits were. came in with 10:23. it was okay considering it was in the morning and also my stomach was hurting for some reason. but i'm getting closer to that state qualifying time. i need to do it.

morning- 3 before drivers ed. passed the test! only missed one question. now just simulators and driving and i'm done!

afternoon- 2.5, drills, strides, 3200m w/ alternating 400: 1:11, then 1:31, then 3x300m, then 2x150m, 2 mile cool down, plyombata, ice bath. not sure what my overall time was, but i know that i only hit the 1:11's for the first 2 times i had to do them. on the 300's the goal time was 50, i hit 47 48 49. on the 150s i hit 20 on both of them. it felt like a really good push, even though i didn't really hit my times. but i gave it my all. now i'm just worried if someone beats my 2 mile time because i really need all the chances i can get to qualify for state.

Morning- 3 easy

afternoon-Panther relays. Not even gonna talk about it. It was a joke

Morning 3

afternoon 6 miles after concurrent enrollment 

morning- 3 miles before simulators. passed!

afternoon- 4 with 200s. took them way easy cuz my hammies are tight to the max.

no morning practice, hallelujah!

afternoon- 3 miles with 8xStriders. felt fast. i'm ready to drop a fast time tomorrow. i've gotta qualify for state, sooner rather than later.

well. got to the race, the gun went off and i elbowed my way inside. i hit the first mile at a 5:00, so i was right on pace. but i don't know what happened in the last half, because i ended up running alone, which i think slowed me down a lot, so i got a 10:19. it's still a pr by 4 seconds, but it's still 21 seconds shy of state. but there's still time, i'm determined.

no morning practice, hallelujah!

afternoon 6 miles easy with some plybata

morning- 3 before drivers ed. finally done and got a car!

afternoon- 2.5, drills, strides, 12x400m at 2 mile pace (1:14) with 1:30 recovery, 1 mile cool down, ice bath. i felt really good with this workout. i hit pretty much 1:12's the whole time, except for the last 3 i hit 68 to 69. good workout heading into the race on thursday

morning- 3

afternoon- 4 with 200s

morning- 3 easy

afternoon- raced the 2 at snow canyon. warmed up, the gun went off and i took the first mile out at 5:05, and by that time i was running alone for the rest of it, so i dropped off pace a lot and pulled it in for a 10:26. it felt like a good push, but i'm pretty disappointed because now that taylor kale and nephi ran it i won't be top 12 anymore so there goes BYU. but i still have the mile to look forward to.

6 miles out on the ridge

did a 3.5 mile warmup, 2 mile tempo at 5:20 per mile, 2 mile cooldown. well i hit the first mile at 5:22, the 2nd at 5:35. no bueno. but none of us really hit our times, and also it was my first workout in my big heavy altras.

7 miles easy

morning- 3 easy

afternoon- 2.5 strides drills, 22x200m at :35, 2 lap cool down. well this was interesting.

morning- 3 miles easy

afternoon- 4 with 4x200m at 50%. needless to say, i hit like a minute on each one. it was awesome

morning- 3 easy

afternoon- 2 mile warmup, raced the 800, 2 mile cool down. Well it was interesting. but i almost beat boston so it was good

morning-3 easy, g-eazy

afternoon-4 easy

well i warmed up and the gun went off and we hit the first lap really slow, no one wanted to lead. so i started passing some kids and one of them sweared at me, and for some reason i was just really tired, and it was windy and freezing and raining. but i took 4th, and me and tanner scored some good points, because after the first event which was the 2 mile, desert hills was in first place, so it felt good to contribute, even though it wasn't a great time. next time though. well i think i should write my goals for byu: depending on the conditions, i want to get 4:32-4:39 in the mile, and if i'm able to run the 2 mile, i want to state qualify (9:58).

morning- 3 easy

afternoon- 2 mile warmup strides race, 3x150m finishes, cool down. well scott and caden pacing me helped, but it was no match for the wind. its okay, i still have the mile at byu to look forward to

morning- 3 easy. felt tight

afternoon- 6 esy on the road. i felt way tight. it sucks because i roll out and stretch every freakin night for like an hour and a half but i'm ALWAYS tight.

morning- 3 easy

afternoon- 2.5, drills, strides, 2 sets of 1x600m at 1:45, 1x400m at 1:06, 1x150m all out. on the 600 i hit 1:44, then 1:05, then :21. then 1:45, 1:06, and :21. felt like a good push, and i hit my times so that was good. also i think it's good to do the workouts in my heavy altras instead of my virratas, that way i'll feel faster when i get into my spikes.

morning- 3 easy

afternoon- 3 easy up in nephi
 

5 easy up at byu. conner mantz got a 9:00.8 in the 2 mile! amazing. also i got a selfie with him and talked for a little bit with him

well i got warmed up pretty decently, until i had to stay in the bullpen for 6 hours. i tried to jog around in the bullpen and do calisthenics but it didn't really work. then we walked out onto the track, it felt amazing. i felt like ramses walking out of his massage room. the gun went off and my heat took it out WAAAAY fast. i didn't know if i should go out with them and be in a pack, or take it easy and conserve, so i conserved, and hit the first lap at 1:09. 2nd lap was hard, hit 2:19. 3rd lap was good, i was finally coming up to the pack, 3:34, right on pace to go under 4:40. but i don't know what happened, i felt like i kicked really  hard, but i ended up taking last in my heat with a 4:45. i'm not too disappointed, considering the lack of pre race food, lack of sleep, buses breaking down, and nobody really had a good race. but it was a great experience. lots of positives.

morning- 3 easy. the top right side of my right calf is kinda buggin.

afternoon- 2.5, strides, drills, ladder 100 200 300 400 600 400 300 200 100m, 3x150m, mile cooldown. my times for the 200 was 33, 400 was 1:06, 600 was 1:39. the hundreds and one fiftys were all out. on the first 100 i felt like i was flying and i hit like 14. but the 100m recovery in between really wrecked my day, cuz i didn't really hit my times, but i came close. felt like a good push. calf bugged on the cool down.

morning- 3 easy

afternoon- mcphie day! 3 with 4x200s.

morning- 3

afternoon- 4 with 4x100m strides

morning- 3 easy

afternoon- region! i warmed up, took a gu, got to the starting line. the gun went off, and pine view took it out fast as usual, so me tanner and spencer kinda hung back a little bit. then on about the 2nd lap i started to make a move. with 600m to go, i saw cameron from pv up ahead of me and i was in 2nd, so i decided to catch him. so i caught up to him, and started to kick at the 400. i was in first until the last 50 meters, when spencer's famous speed kicked in. i closed the last lap in a 1:07 for a 4:46. not a pr, but not bad. it was cool cuz it was spencer, then me, then tanner, a desert hills 1 2 3 sweep.

i also raced the 2 mile. pv took it out fast as usual, so until about the 5th lap, i was in 2nd to last, then i moved up to second place. i kind of just mentally gave up in the 2 mile, otherwise i think i could have won it. i think i got like 10:27. so still not a pr, but this season was just full of positives so i'm really happy.

ran 3 after school. didn't cool down or stretch after region, so my legs are dead. but i'm glad the seasons over, now we have CROSS COUNTRY to look forward to!

well i didn't end up running until later because of laziness. but i still got my 5 in. i ran with tanner over by his house in the lightning, it was great. also tommy ran with us! he's gonna do great with cross country. after, we played pickleball and watched holes. great night. the only thing that could make it better would be girls.

3 easy

did 3.5 easy

3 easy with some basketball after

3 easy

3 easy

3 easy. last run of track!

rest

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first day back! 5 miles easy. felt pretty good. glad to be back, now lets take state!

did 5 miles. felt really fast, but it was good

ran 5 miles today. felt good. its getting hot though, better push the agua

ran 5 miles out toward hidde valley. felt pretty good. core was hard today

5 miles. ran on the road. not as fun as the trails, but it was good

i had to close last night at work so i slept in before i ran. i ran at about 10:00. it was super hot. the first mile was hard but the rest was fine. first solo saturday run of the season!

ran 6 up on the ridge. felt great. averaged like 8:30

ran 6 miles. felt pretty good. kids camp after was fun

i had work at 11:30 so i couldn't aquajog with everyone. and i don't have all those rich kid stuff like gym memberships so i had to bike. i biked for 30 minutes, i tried to get all the uphills i could. it was hard. my quads are burning

6 on the trails today. felt fast. avg was 8:03. striders after. they were fun but it felt hard

Ran 8 miles out in the desert. Avg was 7:56. Felt really good, first long run of the season

aquajogged for 30 minutes at the rec. also played a little basketball. it was fun

ran 4 miles on the road at about 7:25 pace, then 2 miles barefoot on the grass at about 9:00 pace. felt great

ran 7. it wassuper hot and it felt hard, but it was good. avg was 7:49

7 miles easy then 8x100m barefoot strides. felt good. tabatta after. also felt good

ran 7 miles. averaged 7:38. it felt really good. the last mile we were kinda speeding up, and i felt realy good, and like i could talk and hold a conversation and even go faster, but coach kept making us slow down a little. it felt really good, and i wanted to hold the pace. don't worry coach, no hard feelings. kids camp was fun. i captured the flag. i guess you could say i was the mvp of the 6th-8th graders.

also aquajogged for 30 easy with joe and scott. felt good and i think i'm getting used to it

ran 7 miles easy. 7:47 avg. felt great, and i wasn't psychologically imprisoned #kale. tabatta was good too

right when i got home i had to go biking before work, then right when i got home from work i went to vegas til 2 am, so i couldn't aquajog but i biked

ran 9 miles. average was about 7:36. it felt really good, and i'm pretty sure the last mile was under 7 minutes and it felt fine, we were all keeping a conversation.

aquajogged for 30 easy with joe and scott

6 easy. average was 8:59, it was kind of an easy/recovery day. tabata after felt hard, but it's good to get stronger

ran 9 miles with tanner up on the secret ridge. remind me to not run the trail less traveled until winter, because we saw 2 rattlesnakes, the first one was cute and he looked harmless, but the 2nd one was huge and it started rattling like it wanted to eat us alive, and it probably could too. average pace was 9:19.

ran like a 5 mile warmup. then did 8x30 sec hill repeats. the first 3 were fine, but the last five felt really hard. i threw up after the last one, and apparently mark filmed it. then a 2 mile cooldown.

ran 9 miles easy. felt really good, it was a nice fun run. 8x100m striders after.

also aquajogged for 30 easy with scott and tanner

morning- 3 mile warmup, 15 min. tempo at 6:00 to 6:10 pace, cooldown, tabata. felt really good on the tempo, my stomach was hurting a little but nothing i couldn't handle. our average was 5:53, first mile was 6:03, 2nd was 5:49, and then for the last little bit we were going about 5:45 pace. really good push.

3 more miles when i got home. felt good

first run in my new shoes. 10 out on the jem trail. felt good, then aquajogged at bryson's house

2 mile warmup, Fartlek 1 2 3 2 1, 1 mile cool down. It felt pretty good, I think I just need to work on staying with the pack. I was with the pack until the last 2 minute and 1 minute. Not bad though . Tabata after 

8 miles on the trails behind the school. felt good, but it was really hot, i went at about 10:45.

ran like a 4 mile warmup, 8x45 sec hill repeats, cooldown, tabata. i felt pretty good on this workout, it seemed successful.

3 more in the afternoon. it was hard

morning- ran 8 easy with kids camp after. felt good

afternoon- 3 easy. it's hot.

morning- 3 mile warmup, 18 minute tempo, mile-ish cooldown. we hit the first mile at 6:05, second at 5:47, 3rd at 5:37, and the last 200 meters was about 33 seconds. it felt relaxed and good. we hit the 3 mile at 17:25, which is pretty good for this early in the season. overall a good run. tabata after.

afternoon- 3 easy with spencer scott boston. again, hard.

morning- 7 easy on the trails. felt good, pace was good, weather was good.

afternoon- 3 easy. 7:26 for the average

.5, then drills, then 2 mile warmup, fartlek workout at sullivan soccer park 11 22 33 33 22 11, mile cooldown. it felt pretty good, but i kinda wish we could have met as a team so i could have more people to push me, joe did a pretty good job of that though. joe did great for his first workout, and i felt pretty good too. core and stretch after.

5 easy on the trails. 7:35 for the average, the weather was perfect, and i felt great. best saturday run yet. saw spencer doing some core, good to see him out.

morning- ran 7 miles total, 2 mile warmup, 2x mile webb hill repeats, 2 mile coldown tabata. felt pretty hard. i hit the first repeat at 8:10, and the 2nd one at 8:26. it was weird cuz when i was running the repeats, i felt like i was giving it my all and pushing my hardest, but when i got done with them, i felt like i recovered pretty quickly. good workout. 

also played some halo with joe and spencer, that was fun. then had a nerf war to simulate a tempo run lol jk. we need to hangout with girls.

3 more in the afternoon. 7:13 for the avg.

morning- 5 easy with 8x100m strides. felt pretty good. 7:38 for the avg. core and stretch after

afternoon- 3 easy 7:19 for the avg. felt great

morning- 2.5 warmup, drills, 20 minute tempo, mile cooldown, tabata and stretching. this wasn't one of my best tempos. when we started, my plan was to ease into it like we've been doing, but spencer just went ham on the first mile, and i wanted to stay with him, so i did. first mile we hit at 5:40, way too fast. then i dropped off a little and hit a 5:43 second mile, then i caught back up to spencer with a 5:53 last mile. we averaged 5:45 and made it 3.48 miles, so it wasn't too bad. felt decent, but not the best.

afternoon- 3 easy. perfect weather.

morning-6 very easy out on the gem trail. averaged like 10 minutes. felt great.

afternoon- easy 3 in the rain. 7:17 for the avg.

morning- 2 mile warmup, drills, 4x400 all out with equal recovery, 1 mile cooldown. i felt really good. i hit 1:09, 1:12, 1:12, 1:08. pretty successful.

afternoo- easy 3 around the rec center. 7:37 for the avg.

ran 6 easy. took the flat trail out at hidden valley. felt good. 7:05 avg.

morning-2 mile warmup, drills, 5x500m hill repeats behind the high school, cool down, tabata. this workout felt a little harder than i thought it would. i hit 1:45, 1:47, 1:50, 1:52, 1:48. next time i won't go as hard on the first one. its all a learning exprience

afternoon- i ran 3 easy. it's getting really hot outside

morning-ran 7 easy. felt good, we went slow kinda to recover.

afternoon-chelsi's 5k. just jogged it.

morning-2.5, drills, strides, v02 max on the track, 2 mile cooldown. i felt really strong on this. i hit the first mile at 5:32, just cruisin'. then i picked it up a little, and saw that i was catching kale, so i caught up to him and lead for about a lap and a half. 2nd mile was 5:24. i was leading until about a minute to go, then spencer and kale's famous 800 runner speed kicked in. i still finished pretty well, almost 11 laps and 3rd on the team. it's an improvement from last year and this early in the season. 2 miles at 10:56, last .76 was at about 5:15-5:20 pace? not sure. felt pretty good though.
 

afternoon- 3 easy. i like what kale said about easy runs being more about listening to your body than hitting paces, so i took it a little slower. 7:57 avg.

morning- ran 10 easy up at navajo lake. it was great, because it felt good and we were at 8000 feet elevation. good run.

afternoon- 3 easy in the heat. took it a little slower again. 8:05 for the avg.

morning- .5, drills, 2, striders, 3x1 mile dirt repeats, 1 mile cooldown, core/stretch. i felt really strong on these. the first one i hit 5:52, way too slow, i was supposed to hit 5:37. 2nd one i hit 5:32, still felt really good. the last one was a slight bit harder, hit 5:27, still felt really good. i don't want to say this workout was easy, but it was very comfortably hard. good run.

afternoon- 3 easy. 7:30 avg

morning- ran 10 miles easy in the heat. it was way hot. this wasn't a very good run. it felt really hard physically and mentaly.

morning- 2.5, drills, 5x500m hill repeats, 4x300m progression finishes, plyombata. i felt pretty good today. on the repeats i hit 1:45, 1:45, 1:45, 1:42, 1:44. the finishes were good and fast too. overall a good practice.

afternoon- 3 easy. only 100 degrees today. not too bad.

morning- 7 easy with striders. felt good. kids camp after

afternoon- 3 easy. super hot. 102 today. i ran with water this time #aided lol

morning- 2.5, drills, striders, 20 minute tempo with last 4 minutes all out, 2 mile cooldown. i felt pretty happy with this workout. the first mile i hit 5:31, then 5:37, then 5:46, then like 3 minutes for the last .6. this was probably my best tempo, even though the splits weren't negative. i hit the 3 mile at 16:54, one second shy of my pr, and made it farther than i ever have in a 20 minute tempo, and this early in the season. pretty good stuff

afternoon- 3 easy with joe and caden.

morning- ran 8.1 on the barrel roll today. felt really good except for my left calf which is a little tight, but it always is. beautiful trail.

afternoon- 3 easy. 106 today.

morning- 2.5, drills, 3x3:00 hard with 3:00 recovery jog, 4x30sec hard with 30 sec recovery jog, 3x3:00 hard with 3:00 recovery jog up. this workout was great. on the first 3 3 minutes, i felt great, and we kept a tight pack. then on the 4x30sec i felt great and it got me a little more tired cuz it was faster, but on the last 3 3 minutes we kept a pretty tight pack, and i felt like i finished really strong.

afternoon- coach told us to take it off or aquajog, so i aquajogged for 30 easy.

morning- ran 10.4 on the beautiful little black mountain trail. it felt great except for my left calf again. Kale showed us this hidden canyon that we ran in, it was nice and shady and fun. next saturday i want to run the canyon i found, it looks fun.

morning- .5, drills, 2 mile warmup, fartlek 1 2 3 4 4 3 2 1, barefoot cool and plyombata. i felt really good. i felt like i just cruised the first 1 2 3 4 4, then the last 3 2 1 was a little tougher but me scott spencer and kale kept a nice little group the whole time. on the last one, i almost broke a minute in the 400 cuz we did the last one on the track, maybe 1.5 more seconds and i could have done it. good stuff from everyone today.

afternoon- 3 easy. felt alright.

morning- 7 total. 6 mile run plus kids camp. coached a kid named Ben to the finish, i got him to catch scott's brother! i'm gonna start coaching lol

afternoon- 3 easy.

morning- did .5, drills, 3 mile warmup, 30 minute tempo, cooldown. i made it 4.91 miles, avg pace was 6:07. kinda slow but i think that's what we were going for cuz it was a longer tempo. splits: 6:35, 6:08, 6:03, 5:51, and then 5:30 or 5:40 pace for the last .91. felt alright during, finished tied for first on the team, but i'm feelin pretty flat now. just gotta keep hydrating and rolling and doing my thaaang

afternoon- 3 easy up at eagle point. it was hard, 10,000 feet elevation.

morning-ran either 6 or 7 on the blue lake loop, felt hard, high elevation. lots of uphills, but the trail was beautiful.

afternoon- 4 easy on the same loop as yesterday. felt great.

morning- 8 up delano peak (12,169 feet) and then summited holly (12,028 feet) and then back up delano. crazy run today, saw mountain goats and deer and snow in august, it was crazy.

afternoon- relay race. the distance was 400 meters, 8 people on a team, 7 teams, we each had to go 6 times. some people got put with some really stacked teams, i didn't, and my team ended up taking dead last lol.

morning- last run of camp. ran 8.5 out on a loop that took us to a place where we overlooked a pretty lake, it was really blue. we saw elk. lots of climbing, it was really hard, but fun. good time at xc camp this year.

morning- .5, drills, 2, 6x500m hill repeats, 4x400m progression finishes, 1 mile cooldown, plyombata. this was harder than i thought it would be for sure. but i hit 1:44, 1:42, 1:46, 1:47, 1:48, 1:45. pretty hard. then the 400s were alright, it's nice to know i still have some speed in me.

afternoon- 3 easy by myself.

morning- ran 3 easy with the guys and darian.

afternoon- 6 with 8 striders. felt awful. it wasn't the heat though. i ate costa vida like 2 hours before practice, it was bad. but i'll never do it again lol

morning- 3 easy out to the spectrum.

afternoon- 2.5, drills, strides, 2 mile time trial, 4x region course finishes, 1 mile cooldown. i felt really strong. i took the lead with about .6 to go, i should have taken the lead a little later and maybe i could have finished first, but it's all a learning experience. not sure what the mile splits were, i didn't wear a watch. pretty good considering it was the hard region course and it was like 100 degrees outside. good stuff from everyone.

morning- easy 3.

afternoon- 7 easy. felt alright

morning- ran an easy 3 to the bridge.

afternoon- 2.5, drills, monster fartlek 1 2 3 4 5 4 3 2 1, cool down. i felt pretty good for the first 1 2 3 4 5. on the 5 minute one i was falling back a little, but with about a minute to go, i pushed back up to the chase pack. that kinda drained me, which i think is why i didn't do as well on the last 4321, but i finished strong and it was good.

morning- 7 easy. felt great

morning- 3 easy

afternoon- 6 with striders. felt good. first race tomorrow, super excited to see what i can do.

morning- 3 easy.

afternoon- cedar all comers. i really surprised myself with this race. i was thinking maybe more like a 16:45 and a top 20 finish, but i never thought i would get a 15:49 and top 5 finish. i really liked how there were 6 of us in the top 10. i felt great during the race too. after we did 5x30 sec hard with equal recovery and a bit of a cooldown. awesome day.

morning- 3 easy

afternoon- 2.5, drills, 4x1 mile bhnp repeats at 5:51 pace w/ 3-4 minute recovery, 1 mile cooldown. i felt pretty good for all 4 repeats. we didn't worry too much about time, we just kept it really tight. 5:54, 5:45, 5:48, 5:37 for the splits. at the fence we started a sprint finish type thing, and i kinda got left in the dust. i need to work on finishing. good stuff from everyone today.

morning- 3 easy

afternoon- 8 easy on the trails. didn't feel easy. i feel kinda flat right now. just gotta keep doing the little things and finish the week off strong, pretty excited for the relay tomorrow.

morning- 3 easy

afternoon- did a 2 mile warmup, raced a mile at bhnp, then did 3x5:00 cruises, cool down. i felt alright today. for 1.09 miles i got 5:31, which would put me at about a 5:10 for the mile on the region course. decent. then on the cruises i did good on the first 2, but i dropped off a little on the last one. i didn't really finish this week the way i wanted to, but it was a tough week, with some good races and workouts. just gotta keep doin the little things, and i'm super excited to be ready to roll for SUU. good stuff.

morning- ran 12 up at navajo lake with the varsity boys. felt really good, great weather, great group of guys, had a lot of fun. thanks to coach thatcher for taking us. the last little bit we picked it up for a stronger finish/tempo type thing, me scott jaiden kale and joshy kept a nice little group, let's keep that for the races too. awesome finish to the week. ready to get it at SUU.

morning- 3 easy

afternoon- ran about 4.5 inside (plus outside warm up) because of lightning. 3 more when i got home. felt good.

morning- 3 easy inside cuz of lightning

afternoon- 2.5, drills, 6x500m hills, 4x200m finishes, cool down. felt really good. hit 1:42, 1:40, 1:41, 1:41, 1:38, 1:38. good stuff. on the 200s i hit 33 32 31 30. pretty good workout today, felt really good about it.

morning- 3

afternoon- 5

morning- 3 easy to hidden valley

afternoon- 2, drills, 4x1 mile repeats, cooldown. i felt so good today i could just shout. the goal pace was 5:51 but it was more of kind of a pack workout. we ran 5:40, 5:38, 5:30, 5:08. nice push on the last one. everything felt good today, super happy with this workout.

morning- 3 easy to the bridge

afternoon- 4.5 easy. i'm really excited for suu. I know i've put in the work. my goal is to maybe pr, and for sure get two shirts (one for top 10 and the other for first team). gonna finish up my night by tightening my spikes to the rocky theme song, then i'll be ready to roll.

morning- SUU! i was super stoked for this race. warmed up with the guys, got to the line, did some strides. the gun went off and i got out pretty well. it felt like we took the first mile out pretty slow. we were all a nice little pack, it was great. pretty proud of nick, he did well today. my plan was to stick to  kale and then kick as hard as i could, but i felt really flat in this race. it was probably the mile repeats that we totally cooked. anyway, i finished with a 16:09. it was the same time that Marsing got last year, so that's pretty cool. little disappointed i didn't stay under 16, but it's good. besides feeling really flat, good race.

I also thought it was pretty cool that i took 5th last year in the jv race with a 17:58. and 5th this year in the varsity race with a 16:09. i think running is the most cool thing for improvement, it makes me so excited to see improvement.

morning- 3 easy to hidden valley

afternoon- 8.5 felt pretty alright. it was pretty hot, but the wind was nice. 

morning- 3 easy

afternoon- did some running inside cuz of lightning, then went to bhnp and did the 2 mile time trial. i felt kinda flat physically again, but i think mentally i did pretty well. i finished with 10:58. alright, but i can do better.

morning- 3 easy to the spectrum

afternoon- .5 warmup then 6 easy with 8x100m strides. felt good today.

morning- 3 easy to hidden valley

afternoon- 2, drills, strides, 2x2 mile repeats at bhnp with 5:00 recovery, 1 mile cooldown. goal time was about 11:50, so not too fast. but it was definitely a good push. we hit 11:52, 11:50. kept the top 6 as a pack on the first one, top 5 as a pack on the 2nd. way nice stuff from everyone.

morning- 3 easy to the bridge

afternoon- about 3.5 easy up at the state course. great experience. i mentally prepared myself for that race, and i set some checkpoints on where to surge and hwat not. did some striders and stretching after, then ate at olive garden with the team, then played lord of the rings risk with the crew. great night.

morning- af grass relays. coach said if we took top 2 then he would do the workout instead of us haha. so we all got mentally pumped. the legs were spencer first, jaiden, me, josh, kale. so we all warmed up a bit then we each did some individual warmups. spencer went out and got us into about 10th, then jaiden pulled us up to 3rd (wow!) then when jaiden handed me the baton, i went out a little too hard on the first mile. there was a provo kid about 12 seconds ahead of me, and every time i passed coach he would yell how far back i was from him, so i had the provo kid ahead of me to push me, and there was a little lehi kid behind me who just totally glued himself to me. anyway, each time i passed coach he would say less and less seconds i was back, so i was closing the gap. by the time i was about 500m from the finish, i caught up to the provo kid and ran with him until there was about 400m left, then i kicked it into the gauntlet and handed the baton to josh. i brought us into 2nd place, and josh and kale held it, kale even closed some of the gap between us and american fork. this was an amazing experience, taking 2nd to a team like american fork. quite the privelege. not too proud of my time, but i don't even care considering  how well the team did. good stuff. ended the night by going to the hot springs by fillmore with the crew and coach thatcher. boston ate a live fish, it was great. amazing weekend.

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.