Be the team that goes hard on the last two

Another pain free run. I ran by myself today again, man that's getting old with nobody to keep me company besides Brandon flowers, Anthony kiedis, Julian casablancas ya know I could go on forever but I did the superdome loop and extended around the high school area. Still snow in the superdome so that's cool

Finally ran with someone. It was Bryson, my sweet desert blossom. I had work from 11-4 and I didn't want to run before cuz I'd have to wake up, eew. So me and Bryson started running at 5 ish. We did the riverbed trail out by little black mountain. Went out 2.5 then came back and started the workout, it was 10x1:30 with equal recovery. Felt really good. Me and Bryson worked together in the dark and it was scary but fun and a good workout. Cooled down the rest of the mileage which was only about .2 

7 total including warmup and strides. Finally ran with the team today. Good to be back. 

Half mile warmup then 7 easy. Didn't feel so easy cuz I had tiki like a half hour before practice lol. Shoutout to me for getting all my credits completed, now I have 3 classes this semester!! Weights after the run so that was good.

Ran 6 easy out to the spectrum today. Finally starting to feel a little normal.

Half mile warmup then 7 easy out to the right side of the boneyard to the pit of records. Good run. It was cold but I felt good and talks with Boston are always good. Weights after the run was good

Half mile warmup then 4 easy to hidden valley in the mud.

Ran with Jaiden today which was better than running alone. We had 7 miles with a 3 minute push towards the end. The run was great, we did little black mountain and it was nice talking to Jaiden after not seeing him for a while. We started the workout at 1 mile to go and it felt great, we made it .6 in the 3 minutes. Felt really smooth and didn't really go to the well, it was really smooth. Jaiden seemed way out of shape but give him a week, he'll be back lol

Half mile warmup then 6 easy then strides. We went up the golf course and it was nice. We've got the kosby on Wednesday I'm excited and I'm excited to show the team my nice little route at little black mountain tomorrow.

coach changed it from navajo drive to little black mountain  cuz of the trail i took that one time. so we went there and ran 8 miles and instead of going straight at about 3.5 miles out, we took a different trail that went left and ran along the powerlines and it was really great. good talks and good run with everybody. lots of promising youngns

We had the kosmin today. 2.5 mile warmup, drills, strides then the kosmin which is a test to show kind of where our mile times might be, it's a minute all out then three minutes rest then a min all out then two min rest then a minute all out then a min rest then a min all out. The first one was good, me Jaiden josh spence Boston Riley and Bryson in a group, we hit the 400 at around 57 ish. It got slower from there for me, I made it 1504 meters in the 4 mins hard which equates to about a 4:33 mile. Not bad but not where I want to be but good stuff from everyone today. 

Ran 3 easy this morning to hidden valley. First morning run of track, also my last first morning run ever. Ugh being a senior 

Afternoon was good. Half mile warmup then four easy out to the spectrum then strides. The run was decent and then we had our first hard weights session today. Good stuff, it's good to be back into the swing of things. I think it'll help me with my motivation.

Cold three easy to hidden valley again. I think my brother got me sick, we'll see. 

Afternoon was fun. We did a half mile warmup then drills then 2 mile warmup then 8x200m hill repeats behind the high school then a little cool down. Felt good, coach said only go at 80%. It was good stuff from everybody

Me still feeling a little sick + working all day + not being able to eat right because of work + it being cold outside + a lack of motivation today = not wanting to get out and run today. But I'm glad I did. I went 8 miles to the boneyard by myself. Nice and slow, just enjoyed it. 

Woke up and felt sloshed. Wendys takes a toll on you, especially when Carlos makes a sandwich for you at midnight and you feel bad that ur not hungry but eat it anyway. Drove out to the zen trail. I love that trail, it's slow and hilly and technical which is my favorite. Ran 8 miles out there. The legs feel pretty plastered after the hills so I'll roll today. Fun run, spencer came and shot his arrows at stuff once the run flattened out. There was a big water jug that he put a hole right through, it was dope

3 easy this morning to hidden valley. Same group as usual plus coach came this time. Me and Boston had our nice talks as usual, (usually about music) and we're going to an awolnation concert in Vegas on the 5th. If anyone wants to go, hit us up

Drove out to Warner valley for a tempo on the dirt. I love those. 3.5 mile warmup, 18 min tempo with goal pace 6:00-15 for first 13 minutes, then 5:25-30 for last 5 minutes, half mile cool down. Felt really good. Nice pack with me bos josh Bryson Jaiden spencer. Hit 5:58(going up the hill) 5:42 (coming down the hill) 5:29 then finished the last little bit. Felt smooth and wasn't too hard. Good stuff from everyone 

3 easy to the bridge this morning 

Drove out to the Arizona strip for wilderness Wednesday. Ran 8 easy out around the other side of little black mountain. Legs are a little tired but that's from The hills on Monday so it's all good.

Ran 3 easy this morning to hidden valley. Workout today 

Afternoon was fuuuun.  2.5 mile warmup, drills, fartlek :15, :30, :45, 1:00, 2:00, 2:30, and back down at BHNP. Felt good even though I had pork and sriracha for lunch lol. Cooled down another 2 and had hardcore weights part 2 when we got back. Felt good for that too. 

Easy 3 to the spectrum this morning and we're done for the day, siiiiiiick

Prom was today so that was fun. We woke up early to get down to mesquite for the balloon festival at like 6:30, then me Boston kasey and Bryson went to run. We were supposed to do 8 and we were gonna but we ended up driving out to Utah hill and we took 91 out until the left turn at the brown sign that Says Mohave national desert or whatever and we took that left, then kept driving and parked at the base of the highest peak which I assume is Utah hill. We were gonna run on the fire road but we were feeling adventurous so we bushwhacked the entire way up the peak. There's a false summit that we summited before the big one. Once we started the real climb, we came across three wild horses (no kidding, they were wild horses, not tamed by people) so we didn't want to take any chances with wild animals so we went around them which meant we had to go down and back up. So we did that and ended up running up a snowy ridge until we got to the top of the highest peak, which was so so sick. Ran back down and had to avoid the horses again. It took us about 2 hours to do this run so you can see how hard it was. Really really fun though. Then I saddled up for prom, we ate dinner then went to the dance and it was fun. But man that run was crazy  

Today was good. 2.5, drills, then 12xMcGruff hill repeats, then 4x200m progression finishes, then a small cool down to the weight room then hardcore weights part 3. The first few mcgruffs were hard cuz of Utah hill on Saturday but my legs warmed up to it. The progression finishes were fun, we started at 70% for the first 100m then all out with 50m to go. Then weights was good, I upped the weight a lil too. 

3 easy to hidden valley this morning. 

Afternoon run went by fast.  7.5 easy to the boneyard. Talked with Boston about good stuff the whole time. Talking about stuff with Boston makes the runs go by so fast. He thinks he roasts me but we're pretty even. 

3 easy this morning to the spectrum. 

Afternoon was fun. 4 mile warmup, drills, 20 min tempo with goal pace 6:00 for first 10 min then drop a little the next 5 min then push in the last 5 min, then a half mile cool down. Felt really good today despite it being longer and faster than last weeks tempo. Hit 6:10, 5:55, 5:27, then for the last .5 ish it was about 5:15 pace. Good stuff from everyone today

3 easy to hidden valley this morning 

Afternoon was half mile warmup then four easy to the spectrum. My mind is just shattered. 

afternoon was tough. 2.5 warmup, drills, then 4x800m up webb hill with recovery back to the start, 2 mile cooldown. this was a hard week but i feel like i finished it off pretty well. i didnt time the repeats but bryson did and he said we hit 3:17, 3:16, 3:13, 3:09. so thats good but i just focused on form and sticking with it which i think is better than times. hills are hard but i like them. also i love how we're a decent amount into the season and we haven't even hit the track for a workout at all yet, thats great to me because i don't like track and this feels more like cross country. i love it. good stuff from everyone today.

Long run today. We did it on a loop that coach knew out at Navajo drive. It was super super hilly and slow but it was really really fun. I'm way tired now lol time to work on sterling scholar

6 easy out on the superdome loop. I thought there'd be snow but there wasn't dangit. I guess it only snowed out in Washington according to gibbers. Good run and me and Boston celebrated our favorite Jewish holiday, Tupac Shakur. 

3 easy this morning to hidden valley. Didn't get much sleep last night. 

Afternoon was decent. 2.5, drills, strides, then our first workout on the track, 4x1600m with goal pace 5:17, then 2x200m finishes, then a mile cool down and hardcore weights part 5 I think. I hit 5:17, 5:15, 5:16, 5:12. I worked on keeping the right pace through the first 3 laps then everybody wanted to hammer the last lap and I just wanted to hit my time so I slid to the back and I was still faster than my time. Really annoying. I hope doing that doesn't like give me a losing mentality cuz I like being up front but I'd rather not go balls out right now and peak earlier. I'll try different stuff out. The finishes were good and weights was hard. Good stuff from everyone

3 easy this morning to the spectrum. 

Afternoon was good. 5 easy to sunriver. Another good conversation with Boston made the run go by fast. So pumped for awolnation on Friday, it'll be the 10th band me and Boston have seen live together. Next up will be the killers in April and WEEZER in July but we will probly throw in some more in between. 

3 easy to hidden valley rhis morning. Another track workout today. I need new shoes.  

Afternoon was hard but good. This workout has been a constant throughout my high school career and it always stresses me out but I always do well. It's 4x(2x200m at :33 equal recovery, then 1x800m at 2:14-2:16, equal recovery). We do that four times. First 2 200s were both 35 so a little off which is fine. Then the first 800 was 2:17, one sec off but stil good. Then two 33s, then 2:15. Then two 33s, then 2:16. Then two 33s, then 2:14. Really hard workout. It started to hurt with about 500m to go during the 800s but I just focused on my form and pushed hard and it was good. Those are the fastest set of 800s I've ever ran so that was cool. Finished up with a cool down and hardcore weights part 6 I think. Felt good during weights. Good stuff from everyone today

Easy 4 this morning to the spectrum. Felt good and now we're done for the day!

I messed up bad today. I became the thing I set out to destroy. A roadrunner. I ran on the roads today and I'm ashamed of it lol. Ran 6 easy with a 4 minute push. Felt good during the push and worked on form and finishing hard the last minute or so. Had some good company, the killers, strokes, red hot chili peppers, Weezer... All the good stuff

Today was good. 2 mile warmup, drills, strides, 4x1600 @ 5:17 goal pace with 3:30 recovery, mile cool down then yoga. Felt really good today. Hit 5:17, 5:17, 5:16, 5:14. Great pacing today. Then yoga was good, I loosened up but my entire left leg is just gone 

Woke up a little later and ran 3 easy by myself. 

Afternoon was good. 10 miles on the prospector trail. Fun trail but it's single track so no good conversations 

Ran 3 easy to the spectrum this morning. 

Afternoon was good. 3.5 mile warmup, 2 mile power run down river road with goal pace at 10:20-10:30, mile cool down, then hardcore weights part 8 I think. This was good. We started the tempo and it was me spence Bryson Jaiden and Boston. We hit mile 1 at 5:15 which was good. Mile 2 was good too, when we finished the pack was just me and spencer but it was good, we hit 5:07 to finish in 10:23 so right on. Weights was good. Good stuff from everyone today 

Ran 3 easy this morning to hidden valley with just Bryson and Bailee. 

Ran 4.5 easy this afternoon on the trails to sunriver. 

Today was kinda hard but good. The workout was 3x400 at 1:06, 3x800 at 2:20-2:22, then 4x200 at :33. Equal distance recovery jog for each rep. For the 400s we hit 1:08, 1:06, 1:05. For the 800s we hit 2:21, 2:22, 2:18. For the 200s we hit :33, :33, :33, then me spence and Bryson and Boston wanted to race the last one so I hit  a 27.4 lol it's a new PR but man I can't sprint. Good stuff from everyone today 

Woke up around 8 this morning. I always have work from 11-4 on Saturdays so running is weird on Saturdays. I usually run after work at 4 but I decided to try to run before and I like it better. When I run right after work my stomach usually screws me up cuz I eat a lot here. So I ran 8 miles from my house to the boneyard, felt good. Currently typing this at work, lol i can't stop eating nuggets SOS

Woke up and helped mark move. I'm gonna miss that guy. Good start to a busy day. Then went and ran 7 easy to the boneyard. Felt okay. 

Was up late last night doing AP calc homework so I slept in and ran 3 easy by myself. 

Afternoon was hard but good. 2 mile warmup, drills, strides, 4x1600m at 5:10 goal pace with 3:00 400m recovery, then 3x300m all out with 100m walk recovery, mile cool down, then hardcore weights part 10 I think. The pace for the mile repeats was faster so that's always hard getting used to for the first time but the next time will be easier. The pack was just me Jaiden and Josh today. We hit 5:10, 5:10, 5:08, 5:10. Good stuff. I didn't time the 300s, just wanted to finish strong. Then weights was way good. Good stuff from everyone today 

Ran 3 easy this morning to the spectrum. I banged my knee on somethin in the weight room yesterday, it hurts rly bad but it'll be fine, it warmed up on this run. 

Ran 6 easy with a half mile warmup and strides after. Felt weird just cuz I had tiki for lunch. Good stuff

Ran 3 easy to hidden valley this morning. Tanner came so that was nice

Afteernoon was weird. the plan was 2.5 warmup, drills, strides, then 10x400m at 1:06-7 goal pace, then 6x200m same pace. I started the workout and i immediately knew something was wrong. i felt waaaaay flat and out of breath and it turns out i had way low blood sugar, which was probably true cuz i didn't really eat anyting today, i spent the whole day cleaning before my grandparents got here. i ended up doing 10x400 and 4x200, so i only missed 2 200s which is nothing so thats good. i hit 67, 66, 66, 66, 66, 68, 67, 69, 69, 67, then 35, 34, 33, 33. it was still good, on average i hit my time. then we did yoga with good ol Fiji McAlpine. good stuff from everyone today

Ran 4 reeeeaaally easy this Morning. I needed it 

Afternoon practice was optional today. Interesting to see who showed up. I went and ran 4 easy. 

Lot of factors went into this run that made it bad for me. I won't go into detail. 3.5 mile warmup, then progression on the way back. I passed away 

Afternoon was hard but good. 2.5 mile warmup, drills, strides, 5x1000m with 3:03 goal pace, then 4x200m finishes. It was windy so it was harder, also there were some miscalculations with the pace which made us go a lil slower on the first 2. Pack was me josh jaiden and bryson for the first 4. We hit 3:04, 3:05, 3:03, 3:03, 3:01 for a 3:03 average. Didn't time the 200s, just focused on finishing strong. 1 mile cooldown. Had a lil Fiji afterwards, good stuff.

Ran 3 easy this morning to the spectrum. Groin/hip flexor thing whatever it is down there is really tight and is hurting pretty bad. 

8 easy this afternoon out on the strip. Felt good but the hip flexor groin thing hurt a little but not nearly as bad as this morning. 

3 easy to hidden valley. Leg thing felt a lil better but not all the way yet. 

Afternoon was weird. Coach said to do the workout in spikes to get used to spikes for the time trial and races. The workout was 2.5 warmup, drills, strides, 400, 800, 1200, 1200, 800, 400 with goal paces at 1:06-7, 2:18, 3:30-34 with 3 min rest between each. on paper it looked easy so i think that's what made it hard for me. I hit 1:05, 2:18, 3:36, 3:36, 2:19, 1:05. wasn't too far off, it was still a great effort, but a solo effort cuz jaiden wasnt there. i don't run well alone. i think the spikes also made it hurt a little more. hip groin thing or whatever wasn't as bad as it's been, but it's still bugging a lil so coach had me just do upper body for hardcore weights part 12. finished with a mile cooldown. good stuff.

Ran 6 easy this morning in the first run of increasing our morning mileage a little

4.5 easy for the afternoon. 

On another note, I'm going on a visit to SUU with Josh and Payton Riggs from mountain view so that should be fun. 

Good workout. 2.5 warmup, drills, strides, 12x400m @ 1:09-10 goal pace (2 mile pace) with 2:00 recovery, mile cool down. Felt good. Ran pretty even splits, we packed it up and ran 1:09's except for one 1:10, one 1:08, and one 1:00. We had a crackers and cheese party in AP Calc and I ate about a pound of cheese and it just sat in my gut for the whole workout so that felt great. But I didn't throw up so I'm chalking it up as a W 

Long day. Employee meeting, then work til 4. When I got home I drove out to little black mountain to run on my nice little trail that goes out towards hurricane. Felt really good. didn't look at my watch til mile 7. 6:54 avg

Today was the last day of my visit to SUU. Yesterday me and josh got there and we ended up staying at the house where some of the team sleeps at. We got there and played some card games with Josh Collins and shot nerf darts with needles in them at each other lol. Then we ate some donuts and watched kasey knevelbaard do like a million push-ups cuz he was trying to burn off the donut lol. Then we went to George's room and me and josh and Josh Collins and kasey just burned stuff it was fun lol. Then today we ate breakfast and lunch with coach limpf and took a tour of the campus. Then got home and ran 7 easy out to the boneyard. 

Ran 5 easy to hidden valley for 3 and then the spectrum for 2. Hip groin whatever thing is still tight so I'll get another massage after the dirty hurty. 

Afternoon was good. We had our mile time trial on the track. 2.5 warmup, drills, strides, 1600m, 2 mile cool down. It went well. Coach said go and Jaiden went straight to the lead, followed by Josh then me. Hit 400m in 1:07. Then I went around josh at about 450m and tried to catch up to Jaiden. 800m in 2:15. Third lap is always hardest but I made a lot of ground on Jaiden, he was about 2 secs ahead of me at this point. 3:24. I didn't finish as strong as I could have until the last 150m so that's something to work on. Crossed second to Jaiden in 4:31 which is a 3 second PR. I'd say it's pretty good considering the fastest paces we've hit so far this year were 1:07's, which is the average for what I ran today. Jaiden ran 4:28, I was 4:31, Josh was 4:32. So we all qualified for state lol good stuff from everyone today. 

Ran 4 easy with kasey and Boston towards sunriver this morning. 

6.5 total this afternoon. It was supposed to be like a moderate pace so not easy but not tempo.  Avg 6:41. Afterwards we had hardcore weights part 13. 

Ran 3 easy to the spectrum this morning. 

Couldn't do the challenge with the team today cuz they're doing it at 6:30 and I have a sterling scholar banquet at 7. Drove out to the Sullivan soccer park thing cuz I thought those trails out there weren't paved but it turns out they are so that kinda sucked. So I went the opposite way towards maverick from there. 6 easy. 

Ran 6 easy around Webb hill with Boston and coach this morning. Felt good and it was a nice morning. Now were done for the day holla 

Today was a good start to spring break. I went into this race looking to redeem myself from last year. Steve said go and we went, me and Boston just ran behind the 50k guys so it was a really slow first little bit.

Mile 1: 7:54. Running behind the 50k guys, so they were going slower. Still good stuff, we just talked with coach and Hayden Hawks and these two park city trail dudes, and looked at the sunrise. it was pristine.

Mile 2: 8:07. Still behind the 50k dudes, super hilly. This isnt an easy course.

Mile 3: 7:53. Still chillin.

Mile 4: 7:57. Chillin in cedar rapids. The difference between this year and last year is that last year Josh and Kale went hard from the get go. We were way slow the first half.

Mile 5: 7:22. Pickin' it up.

Mile 6: 7:08.

Mile 7: 6:16. Started to come off the mountains and hills and down into the aid station. I used the restroom and ate a pb&j. Probably my saving grace cuz last year I didn't eat anything. When I finished eating, Boston, Kasey and Ginge had already started running about 3 minutes ago; they had like a half mile lead on me.

Mile 8: 6:12. tryin' to catch back up to the guys. race mode was kicking in, and it did for them too.

Mile 9: 5:49. Still pushin' up to them.

Mile 10: 5:53. At this point we were on the road, and it had flattened out a bit, but my legs were trashed from the downhills. Caught up to the guys here.

Mile 11: 7:13. Really feelin' it, plus there were 2 big hills on the road and then we hopped back onto the trails where it was more hilly there. Down to me and Boston at this point. This is where I started to push.

Mile 12: 6:33. Really trying to separate more from Boston. It worked.

Mile 13: 6:23. Finished in 1:30:49, first place overall. that was really good stuff from everyone today. Boston was an animal today.

After the race me and Boston ran 5 more miles to celebrate my 18 years of existence. Longest run I've ever done. Great start to spring break. 6:56 average for the race, 7:45 average for the whole 18.

Drove up to little black mountain for my workout. 3 mile warmup, 10x:30 sec hard/30 sec easy, cooled down to 7. Felt pretty smooth even though my legs are still pretty trashed from last week. Good stuff out on the trails 

Made it about 100 feet out the door this morning and my left tibia was just not being nice to me. Same problem I always have with tight calves. Probly cuz of the 18 miler on Saturday. I'm taking today off and seeing Adam at 3, then we'll see how I feel tomorrow. Dangit. 

8 with Boston up to seegmiller. Finally made it to the top, we had a view of the Grand Canyon, hurricane, Kanab, all of st George, the gorge, just all of Washington county and then some. It was beautiful. But it came with a catch cuz my tibia still hurts, even after my massage. That's never happened before. I'm gonna have another massage and then I guess we'll see. 

Massage today and Adam said no run, so I'll just do easy mileage tomorrow. Pretty frustrating. 

Ran 7 easy to the boneyard. Finally pain free. I'll still ice and ibuprofen just in case tho. But I'm glad I didn't have to limp through another run. 

Workout today. 2 mile warmup, 3x5:00 @ 5k pace, then I did a longer cool down to make up for mileage I've lost this week. Felt pretty tired and out of breath and stomach problems but those just happen for every morning workout I do haha. I didn't focus on times or anything but first rep I made it 1 mile, second .95, third .96. Not too bad considering I've had a pretty inconsistent week with aches and pains and stuff. I'll probly do a short run tomorrow just to keep things going cuz of the mileage I've lost. Chandler is next week and I couldn't be more excited. 

Happy pi day my sweet desert blossoms. 3 easy to hidden valley this morning. Chandler is this week!!

Afternoon was good. 8 total, 7 out to the boneyard then strides. Me and Boston tried to think of what crime would suit each of our team members, I got fraud, which seems right cuz I would never do something violent and I would totally scam people lol. Hardcore weights part 14 after. Panther relays tomorrow, going for a DMR record then gonna chill with some fun events after. 

3 easy to the spectrum 

Today was good. We had the panther relays.  It's not a serious meet so it's a lot of fun. I ran the 1200 in the DMR, the 4x100, the sprint medley 400, and cooled down for mileage.  It was fun, we all kinda chilled and screwed around, and I'm super super excited for chandler where I'll have a real racing mentality racing alongside some of the fastest in the nation. 

3 easy to the bridge. Haven't done that one in a while. 

7.5 total out to the boneyard and then on the rainbow road loop. Completely uneventful, nothing...picturesque...happened.  

3 easy to hidden valley this morning. 

Workout. 2.5, drills, strides, then 2 sets of 4x400m @ 1:10-11 w :45 sec recovery, 2x200m starts w 200m recovery. Felt good, hit everywhere from 1:09-1:11 so right on. Chandler will be legendary. If you have a runner space plus account then check out my race it'll be at 8:40 PM and they're live streaming it. 

Ran 4 easy just outside of wickenburg Arizona. We're staying here and it's about an hour outside of Phoenix. Felt good on the run and I'm super excited to race for the first time this year. 

Eh. Warmed up a little over 2 miles. We had chilled all day and played dying light, usual pre race routine. Boston ran a huge PR in the mile with 4:39, shoutout to him. Did strides and got to the line. The gun went off and I wanted to make sure not to get boxed in and not kill myself sprinting either. I got boxed the crap in, and the whole field was super slow. The leader at the first lap was alek parsons, and even he came through at 1:11. Super slow first lap. I was in about 3rd to last out of 34 runners at 1200m. Hit the mile in 4:55, just like last year. Started to move up here. Caught Bryson and Josh, then pushed up to Jaiden who wasn't too far behind Alek. Alek was definitely having an off day. Started moving more and passing people, then alek and jaiden moved and i tried to go with them. the bell lap hit and even alek wasnt in first, he was in like 6th, which was crazy. Hit the last 100m and kicked hard but not crazy like i should have. josh caught me at the line. finished in 9:43.1 which is a 1 second PR, and nowhere near what I wanted. all things considered though, it wasn't too  bad. Even alek didn't go under 9:30, he was 9:32, so it was cool to be within like 10 seconds of this crazy fast dude. super slow race for everybody. the negatives are that i didn't get the time or place i wanted. the positives are that no one did either, i negative split 4:55, 4:47, and it's still a PR even if it's one second. It really made me realize that there's still a lot of work to do, and I will get my goals. ALso there was a lot of dirt in the air on the track so idk if that had anything to do with it. not what i wanted, but all things considered, it wasn't terrible.

Hard today. Almost didn't finish. 2.5 warmup, drills, strides, 2x1200m @ 3:41 w 3:00 200m jog, 2x800m @ 2:14 w 3:00 200m jog, 2x300m finishes, 4x100m finishes. Hit 3:41, 3:42, then 2:24...coach had us switch after that because no one was hitting their times, so after the first 800 we did 2x400m w :30 sec rest, i hit 1:08, 1:10...then finished hard as i could for the 3's and 1's. really flat from a long car ride, plus it was a monday workout. i'm not too worried, cuz not every workout will be perfect.

3 easy this morning to hidden valley. Super super windy, it was fun.

8 miles with Josh, gibby, Bryson and kc out at snow canyon. Huge headwind and uphill for first 4 then smooth sailing back with a tailwind and downhill, it was nice. Watched Matthew win the mile in the jv meet, stud. 

3 easy to the bridge this morning. 

6 total. 2.4 warmup, drills, strides, 3x5:00 min on the track at T pace with random surges thrown in by coach, with 3:00 recovery between each, then 4x100m starts. Cooled down to 6. Felt good. Didn't crush it too hard today, cuz we've got a huuuge workout on Friday that I wanna be fresh for. Good stuff from everyone today. 

3 easy to the spectrum this morning.

After that, we had our flag run tradition. what it is is the seniors all run a dhills flag around the water tower, then run it up the water tower. the route was about 1.2 miles long, and the goal is to beat the time from the previous year's seniors. it was a new course so we have the record. we did it in like 5:00. there were probably 100 seniors that showed up so that was so great. I was the first leg, and boston, since he's on student council, was the last, and he ran it up the water tower. awesome stuff. then we had thunder day, and just check my snapchat story for that good stuff, it's thesageducote

4 easy kony led by coach clark.

hard workout today, but i feel like it'll be a huge benefit. 2.5 warmup, drills, strides, 20x400m in sets, first set of 4 was at 5k pace, 1:13-1:15, with 1:30 recovery, next set of 4 was same, next set of 4 was 2 mile pace, 1:10-1:12, with 1:00 recovery, next set of 4 was mile ish pace (a little slower) 1:08, with :45 sec recovery, next set of 4 was 1:08-1:06 with :30 sec recovery. same amount of recovery between sets as the recovery between reps.

First set: 1:16, 1:15, 1:15, 1:15, right on.

second set: 1:15, 1:15, 1:14, 1:13, right on.

third set: 1:11, 1:11, 1:12, 1:10, right on.

fourth set: 1:08, 1:09, 1:08, 1:08, starting to feel it.

fifth set: right here i made a bad mistake, i thought it was :45 recovery still for the last set, but coach said it was :30 instead, that kinda wrecked me mentally for the last few, but i should've payed better attention. hit 1:06, 1:09, 1:14. then after i faded hard on that one, coach said don't do the last one 'til my heart rate gets to 130. that took about 2 minutes, so after that I ran a 1:03. good good workout, i closed it hard and i felt good about the whole thing pretty much.

Easy 3 through the 6. 

Long shift today, I work 11-9. Woke up earlier and ran 7 easy from my house out to sunriver and back. Felt good, but legs are kinda trashed. 

Fun run today. Drove out to the hurricane hill trail or something and ran 10 easy. Such a pretty trail, and fun time with Boston and Bryson. Tanner, tommy, and Christian C are getting their mission calls this week. Ugh this is weird, all my friends are gonna leave me 

3 easy to hidden valley this morning. 

afternoon was good. 2.5 warmup, drills, strides, 3x1000m @ 2:58-3:03 w 2:00 recovery jog, then cutdown finishes, 350 300 250 200 100, cooldown. felt good despite stomach stuff. wanted to dip under 3 but we hit 3:03, 3:02, 3:01. good effort for sure. then finished hard. good stuff

3 easy to the bridge this morning. 

Good time today. Normal warmup then 6 easy on the rainbow road loop, through a new place we now call Sage's Armory. I need to leave a legacy so I named it. Then did strides and hardcore weights part like 16 idk. Good stuff 

my brother woke up super early for skills usa, at like 4:30 so he had the whole family up, so i didnt run to try and get more sleep.

afternoon was normal warmup then 4 easy out to the spectrum and then 4x200m finishes. race day tomorrow, super stoked!

decent race today. got back from the 2 mile warmup and the girls were like already done, so i couldn't do any strides or drills so that sucked. got to the line and the gun went off and i got out well, 100m in i started to settle in and i looked up front and saw eric lambert waaaay out there, no one went with him. i settled a little too hard, i slowed it down a ton, probably because at 200m in, i was still in front of Garek B so that was a little frightening. hit the first lap in 1:11, so 2 mile pace lol waaaaaay too slow. surged at 450m to get around ppl, got to about 5th place. hit 800m in 2:17, still pretty dang slow but i'm picking it up. at about 900m in, i surged up and passed nick and started gaining on jaiden and garek, i'm in 4th at this point. 600m to go and i start moving. nick passes me with 400m to go, same with josh. 1200 in 3:24, still slow. got to 200m left and bryson and josh went by me, i stuck behind them for a sec. got to 100m to go and i didn't wanna get beat my a sophomore so i started rollin' the wheels and caught bryson, and then caught eric with like 50m to go, and i almost got josh but he beat me by .25. finished in 4:30.3, so it's a 1 second PR and i qualified for state. weird side note, my grandpa took a pic of me well over the finish line and the clock timer said 4:29, so maybe unshoutout to holt's timing? hahahaha jk love u holt. desert hills had a good showing, jaiden ran 4:28, josh was 4:30.1, i was 4:30.3, and bryson was 4:30.7. also some of the youngins qualified for BYU so that was good. lessons to take from this one is to run my own race, don't be scared to be in front of garek and make the first lap super slow. good stuff from everyone today

another eh race today. my brother got back from skills usa at 1 am this morning, so that woke me up and i couldnt go back to sleep after that so that sucked. warmed up and the stomach was heavy, should've had a tums. next time. did some strides, gun goes off and i get out right behind garek so thats good. about 200m in, jaiden goes in front of me and i chill there behind him and garek for the first mile. first mile for me was 4:48. second mile was a lot harder, the stomach started acting up and i was feeling the fatigue from the lack of sleep. josh and bryson go around me pretty soon here, and i maintain contact with them but they ended up outkicking me. i made a decent move with 1000 to go so thats a positive. crossed in 9:45.8. 2 seconds off my PR but not bad for having ran the mile yesterday. i was one place off of a medal so that kinda sucked. second mile was 4:56 ish. not a terrible race but i know i can do better. my lungs never burned during that race, it was just my legs and fatigue, so i have the lungs, once we start doing real fast speed i'll be right there and im excited to see what i can do. dhills had another good showing, jaiden was 9:41, josh and bryson were 9:43, and i was 9:45. matthew ran 10:23 so that will prob qualify him for byu maybe. also shoutout to the pv dudes for qualifying, mitch and preston good job. good stuff from everyone today.

on a side note, a good long haired canadian friend of mine once said that there are gonna be 8 races in a season that go like this: you'll have 2 races that make you want to kill yourself, 2 races that are just all out amazing, and 4 eh races. I've had my 3 eh races already; there's nowhere to go but up, cuz i don't believe in the 2 bad race part lol. 

3 easy this morning to hidden valley. this oughta be a good week

9 total today with the warmup. ran 8 easy out to the pit of eternal records. i like this better than the boneyard. super super hot and draining today. some of those records are somewhat intact so thats interesting. 8x100m strides when we got  back. good stuff

3 easy to the spectrum this morning  

good shock to the system today. havent done speed this fast yet so now we can see the times start to drop. workout was normal warmup, 2x200m starts at "listen to your body" pace with 4 min recovery between each, then 4x400m at 1600 pace (1:04-5) with 3 min 200m jog, then 8x200m hard finishes w 200m recovery jog. cooled down after. splits went like:

didn't time the starts but bryson said 31's for both, which was my first 200m at PV so good stuff

then 4x400 were 1:05, 1:03, 1:04, 1:05, so right on

then 8x200 was 31, 31, 30, 30, 29, 29, 28, 27. good stuff from everyone today

3 easy this morning to the bridge. I'm doing the mile at ultraspire so that'll be fun, wish I could do the 800 with the crew but I have sterling scholar from 9am to 9pm tomorrow.

 Warmup and easy 5 to sunriver. Quads are sore from the speed yesterday

6 easy this morning. Today's gonna be a long day so I just did as much mileage as I could in the morning. Wish me luck at region sterling scholar, my sweet desert blossoms 

this has been a good week.

to recap yesterday, I won runner up in region sterling scholar so i got a dope lapel pin lol and its a tremendous honor or something.

the race was good. warmed up with boston listening to weezers new album. that will be one of my more fond memories down the road. did strides and got to the line and felt great. the gun went off and i got out well, alex hill went out to the lead and i was getting boxed in but i was just like nope so i wiggled through to the lead, this was about 100m in. i never heard lap splits or anything, but i lead the race for the rest of the race. with like 50m to go, McKade Steffensen came up on me but i managed to hold him off to the finish. finished first overall with 4:33.08. my first high school win, hopeflly not my last. i dont care that the time was slow; it was a low key meet and yesterday really drained me so that was pretty decent. one thing i did differently for this race was i ate 2 tums about an hour before the race. stomach problems have always haunted me and made me choke in a lot of races so i thought tums would help, and i tried them and i didnt feel a single twinge in my stomach, making the race all legs and lungs which is what it needs to be. so this will be a new pre race food that will help. boston also ran a PR today. good stuff from everyone

met up with bryson at the dixie center for the small workout. we ran on the bike path along the river and there was a nice drizzle and it was nice. then we started the 10x30 sec workout w equal recovery, it felt good and i got some good turnover. nice having someone to run with on a saturday.

3 easy this morning to hidden valley 

Hard day today. Monday's are always tough and I always seem to fade hard. Normal warmup for a workout, then 10x400 with 2:00 recovery first 4 at 1;06-7, next 4 at 1:04-5, last 2 all out, then 4x150 finishes. Hit 1:08, 1;07, 1:06, 1:05, 1:05, 1:07, 1:06, 1;08, 1:07, 1:08. Faded pretty hard but that's just how it is on Mondays, the effort was there but the times weren't. Then finished hard for the 150s. Cooled down and had some fiji. Good stuff from everyone today 

3 easy to the spectrum this morning. 

Normal warmup then 6 easy on the superdome loop then strides. 

3 easy this morning to hidden valley. Good talk with Bryson, I'm proud of him lol

good day. normal warmup, then 4x200m starts w 200m recov jog, 2x150m finishes w 3 min recov, 3x300m finishes w 4 min recov jog, 4x200m finishes w 4 min recov jog. felt like a sprint workout today. didnt time anything today except recovery, i like that. good stuff from everyone today

3 easy this morning to the spectrum. Just me and coach and we had a good talk

Normal warmup then 4 easy to the spectrum with 4x200m finishes 

Ran 6 easy by myself to the boneyard. 

Weird day

correction: actually a great day. the first half was a little eh but the second was awesome. so i was supposed to race the 800 today at our home meet, and im in shape to qualify for state and everything and im pumped. so coach says my race is at 11:50, so i go warm up at 11:15, giving me MORE than enough time to get a 2 mile warmup in and time to grab my spikes from my car. so i get back from warming up, and my heat is on the line!!! so i ask the gun guy to wait so i can grab my spikes from my car, so i sprint to my car (in my head im thinking ill just count this as strides before my race) and i get to my car and its locked. frick. so i run back and ask ppl to borrow their spikes, no one could, so i asked coach if i should just go in my trainers and he said nah get out of here so i was pissed and went on a 5 mile run up a mountain out by rainbow road. felt good to get out and do an adventure run i guess. but now ill have to wait til snow canyon to do the 800. oh well. 

but then me and boston went to the miike snow concert in vegas and it was unforgettable. it was on the roof of the cosmopolitan and theyre such a great band, hit up my snapchat for the details @thesageducote

3 easy this morning to hidden valley.

Normal warmup. Then 7 easy around the superdome and through the armory, Boston found a machete so that was sick. Then strides on the turf 

3 easy to the spectrum this morning. I found a garden watering thing 

Normal warmup. Then 5x1000m @ 2:58-3:03 w 4:00 min recovery, 2x300m finishes w 100m walk, 2x150m finishes w jog to the start, cool down. Today was hard but good. Hit 2:58, 3:01, 2:59, then I started dropping hard, my legs just wouldn't move..3:07, then 3:01.  Avg of 3:01 so right on so that's good. Then finished hard on the finishes, on the last 150, Ryan and kyler and zak and Boston joined us (Boston did the 800m workout) and we raced the last 150 so that was fun. Ryan's phone was playing the whole workout so that's prob the only thing that kept me going, we like all the same music. Good stuff from everyone today 

**it was hot AF today, I checked my phone after practice and it said 84, that's probly why I dropped on that 4th one lol

3 easy this morning to hidden valley. First AP gov morning review was today and I forgot to run earlier, but next time I'll run earlier so I can make it on time 

Normal warmup. Easy 6 out to sunriver and back. Way tired today, legs lungs everything

Normal warmup. Then 4 easy to hidden valley with 4x200m finishes. Excited to see what I can do in the 1600 tomorrow 

yikes. got one of my kill urself races out of the way today, according to coach houle's philosophy. it was just way too windy and my mind wasn't where it should have been. didnt even feel a bit tired afterwards. ill treat it as a good workout for tomorrow, gonna turn myself inside out tomorrow.

another bad day. didnt get much sleep, the wind woke me up at like 3 am and couldnt fall asleep again. and then the wind wrecked me for the race too, it wouldn't be too bad if i didn't get separated from everyone. took the lead at 1 mile, 4:48, so there's two positives right there. just gotta keep fighting.

according to this race philosophy im trying to believe in, i've used up my 4 eh races and my 2 terrible races. that means there's nowhere left to go but up for me, so i'm actually really optimistic about my next 4 races, snow canyon, BYU, region, state.

3 easy to hidden valley. Optimistic this week. 

best ive felt on a monday. normal warmup, 3x 3 min with random surges w 400m recovery jog + an all out 400m, and that was one set. did 3 of those. first 3 min was good, crossed 1000m at like 2:56 and surged in. 400 in that set was 64. second 3 min was a lil harder, almost made it 1000m, prob would have been 3:01-2. 400m was 64. third 3 min was good, crossed 1000m like right at 3 min. 400m was 61, would have been 59 but some sprinters got in my way at the 200m, i may or may not have let out a few explicitives. then 2x200m finishes. legs were heavy but it was still the best ive felt on a monday; probaby because it was cold. also it was windy. good stuff from everyone today

3 easy to the spectrum this morning. Found out i'm doing the 1600 at BYU instead of the 3200. that's fine by me

good day today. ran 10 easy out on the strip with the guys. ran into a rattlesnake at mile 7, from now on the 7th mile of any run is called the snake mile.

3 easy to the spectrum again.

good workout today. normal warmup. then 3x(600 @ 1:40, 400 @ :59, 150 finish). it was cold and rainy and windy today but given the conditions it was a stellar workout. 

i hit:

600m: 1:43, 1:39, 1:40

400m: 1:02, 1:02, 1:00

finished hard for the 150s. today was good and i think im getting some confidence back. good stuff from everyone today

*the recovery between the 600 and 400 was a 400m jog, the recovery between the 400 and the 150 was a 400m jog, and the revovery between the 150 and the next set was 2 min.

3 easy to hidden valley this morning. nice rainy weather this week

normal warmup and 5 easy to the spectrum pre meet. I signed my letter of intent today to run XC and Track for SUU in the fall. couldn't be happier, they're a great program and they're the perfect fit academically. 

was planning on running 5 out on the desert reserve with boston. ended up doing 1.6 with him at first, cuz the lightning made us go inside back to his house. when it cleared up we went out and did another 3.4

Meet got cancelled today. I'm pissed. Ran 6 easy with Bryson at steady state ish. Drove out to snow canyon after and the track was perfectly fine, right in time for when my race would have been. Whatever 

3 easy to hidden valley this morning. its really trippin me out that graduation is this month.

Normal warmup. 7 easy on the superdome loop then strides. Good day 

3 easy to the spectrum 

Workout day. Normal warmup. 3x(800 @ 2:20-22, 400 @ :59, 250m finish). Recovery between the 8 and 4 was 400m jog, between 4 and 250 was 400m jog, and between 250 and next set was 2:30. It was reeeeealy hot today. And windy. Still decent though. Here's what I hit:

800s: 2:21, 2:21, 2:22

400s: 1:01, 1:03, 1:03. Then cooled down a mile on the Michigan mile. I'll hit those nasty :59s one day. Good stuff from everyone today 

no morning run, wanted to rest the really tired legs. normal warmup and 5 easy to sunriver. 

No morning run cuz of ap Calc test. I felt really good about it. 

4 easy with 4x200m up at BYU. Feeling good 

Decent race today. I can take some positives and negatives. got to BYU at about 9:30, warmed up right then. we went and warmed up south, then came back and did stuff around the XC course. waited in the bullpen for a min then walked out to the track. I was seeded 29th out of 33, so I wanted to do better than that. i don't have time goals anymore; they just stress me out. gun went off and i got out really well, right into about 15th and settled there. hit a lap in 68, feeling good. i was switching between the lead pack and the middle pack and the back middle pack for the rest of the race. Mile in 4:43, strongest first mile i've ever had. with about 2 laps to go i moved to the middle pack, and stayed there for the rest of the race. i was feeling the altitude, but i wasn't feeling terrible. 200m to go and i passed a lone peak guy and some other dude, almost got Camren Todd from Davis but he got me by a second. Crossed in 9:45.7 for 23rd place. Afterwards me and Bryson cooled down with jiraa and jiree from Orem, they're a couple of awesome guys, then we went and got lunch with them. Then we got hailed on so the meet was cancelled for a sec, so we went to the hotel and hungout with kody, Isaiah, and Tim from hurricane. They're a riot. Today's been a good day and it's not even over yet 

Negatives: slow time, moved back in place a lot

Positives: strong first mile, felt really confident, competed harder than I have for a while, tied my in-state PR and at 3000 feet higher. I'm gonna try to start taking more positives than negatives from races. Good stuff from everyne today 

Good run with josh today. We woke up early so we could run squaw peak without missing the 1600. We got to the top and it was beautiful, had a lot of good conversation and saw some beautiful views. Good day 

3 easy to hidden valley this morning. Things are getting real; graduation is in 14 days and this morning I just payed a security deposit for my apartment in college. Really crazy stuff. I'm excited to do it though; I'm eager to meet my roommate who I'll be running with, his name is Aidan Reed.

Good workout today. short and sweet. normal warmup. then 4x400 progressing w 2:00min recovery, then 300 200 150 finishes, then a mile cooldown. felt good for my first workout having ramen for lunch (i'm trying to condition my stomach to be able to go fast after eating not good food). the paces for the 400 were kinda like mile pace, then goal mile pace, then faster than goal mile pace. we were supposed to hit 67, 65, 65, 63. jaiden sucks at pacing, so we hit 66, 63, 63, 65. still good stuff. it's a 4:17 mile, which is definitely a goal. good stuff from everyone today

No morning run cuz ap gov test. Felt really good about it

Normal warmup and then pre meet. Excited for tomorrow. 

dang. warmed up, gun went off, got out well and tried to see what i could do by sticking on jaiden. 400m at 63, 800m at 2:10, then passed away from there. im sick of choking. somethings just gotta click. im excited for the 800 tomorrow, and a chance to qualify for my 3rd event for state. if tomorrow doesnt go well then ill have to have my breakout race at state. im sick of these "eh" races, but some time it'll end. i guess state will be it.

Good race today. Warmed up and got to the line. Gun went off and I went into 3rd place, crossed 200 At 28 and 400 at 58. Then I just tried to hold on from there. Moved back a few places, finished in 2:02.6. I would be a lot more mad that I didn't qualify if I had wussed out on myself, but I gave it everytbing, I just don't have a kick. But I'd say 2:02 is good for a 3200 guy so I'm pretty happy. We went on to win regjon after getting our 4x400 dq'd for a bad handoff. 4th straight regjon title for us dhills. Felt great. Did a 3 mile cool down with the beautiful Alli Peterson. Great day.

5 easy to sunriver.

Emotional post today, haha. today was my last saturday workout as a high schooler, and if you know anything about me then you know that i always have stomach issues on saturday morning workouts.

big confidence boost today however. the workout was 10x400m @ 61-64 w 2:30 recovery, then 3x150m finishes. I knew that if i immediately tried to hit those times then id be ridden with my usual stomach problems so i took a different approach. I decided to try to just stay 2 seconds back from what the guys were hitting (only ppl who did the workout were the ones who qualified for state). This way i could see what my stomach was doing because if i immediately went for those 64's then id fade hard towards the end. so for the first 6, like clockwork, i hit 66's. Then my stomach was feeling ok; so i decided to put on my spikes and go with the guys for the last 4. then i hit 65, 63, 63, 62. then finished hard for the 150s.

this was a big confidence boosting workout; i averaged 64 (which was in the goal range) and i pushed through my stupid stomach problems. ill remember this as my best saturday morning workout, and also my last as a high schooler. where does the frikkin time go

3 easy to hidden valley 

Normal warmup and 4 easy with strides. Last Fiji today. This will be a week full of "lasts". 

Normal warmup and cool down, 4x300m. Last workout as a high schooler. This is gonna be an emotional week lol

3 easy to hidden valley. Last morning run as a high schooler. Good ness 

normal warmup and 4 easy to the spectrum pre meet. spencer joined us so that was awesome

Idk how many miles we ran, we ran around the BYU campus and then did 4x200m finishes on Provos track. I'm feelin ready for state 

MY LAST 1600M RACE OF HIGH SCHOOL

Did all my rituals. Warmed up and the stomach felt heavy but I was ready to push through that. Gun went off and I didn't get out well which was kinda part of my plan, I wanted to do the exact opposite of what I did at region. Mid pack at the first lap. Then I started picking it up. I moved into about 7th at 800m. Then with 600m to go I made a huge move and moved from about 7th or 8th to third. I was running in third until 200m to go, when mckade and Bryson went around me. I sprinted with them for the last 200, they just had stronger kicks and got me. At the line, a Logan guy got me and it was so close that they had to make us wait for like 15 min to get the official results to the thousandths of a second. I blame it on his Adam's apple. Finished in 4:29.5. It's a PR, but I didn't quite get my place goal. I'd be pissed if I wussed out on myself, but those guys just had stronger kicks. Really good races from everyone today. I'm sad that that was my last mile race but I've got the 3200 tomorrow and I'm gonna kill it; it's my last high school race. Good stuff from everyone today. 

LAST RACE OF HIGH SCHOOL

This was it. Felt better than usual on the warmup. We had to wait in the bullpen for a looong while because a kid passed out on the track during one of the previous races. Gun went off. I got out mid pack again, didn't wanna die towards the end. I never once looked at the clock so that was an accomplishment for me. Mile 1, I was mid pack and then started moving up. I remembered how bad I wanted us Dhills giys to go  1 2 3 4. I moved into 6th behind Eric Jaiden josh Bryson and mckade. Every time Jaiden surged I would stick with it; I'm proud of myself for that. I then moved into 5th with 400m to go, me and josh duked it out the entire last 400 meters. 200 meters to go and josh surged and I tried to match but he kicked harder than I could.  Finished 5th in 9:43.18, which is .01 off my PR lol. Altitude conversion from here to Chandler tho and I'm happy. 

This was really emotional afterwards. Coach came over and was crying and I was holding back tears; this was my last race as a high schooler. These last 4 years with my brothers and coaches have been so perfect. I've made so many friends and had so many great opportunities to perform and have fun and be successful and I'm so grateful for coach fielding for these last 4 years of my life. I wouldn't have it any other way. The things I've done these last 4 years, I'll remember for the rest of my life.

Then me and Boston decided to go run squaw peak for fun haha. Scott (who had not run in 5 months) came with us and he actually ended up beating us up the mountain lol. We decided we really wanted pizza pie care but we didn't have a ride, so we ran there lol it was awesome. I love those guys. 

Really great and memorable end to my high school career. We ended up winning out 4th straight state title. I'm so grateful to be a part of such a stellar team, I've had so much fun and I love each and every one of you. Even those who aren't on my team. I've had so much fun meeting people and racing other people, and huge shoutout to my fellow seniors on the blog, I'm sure you're feeling the same way.  Good stuff from everyone today.

Now just stay tuned for my transition into collegiate running at SUU. 

My coaches are having me do 2-4 easy these next couple of days to keep the legs moving. I didn't run today though, there was never time. 

No run today. Busy again. I graduated from high school today. It's been a great 4 years. 

Last day of not running. Starting tomorrow will be my first training block of collegiate running. Wish me luck!

First run as a college runner. 3 easy to sunriver, pace right around 7

3 easy around my neighborhood. Pace right around 710

Today at 7:30, Jesse from hurricane asked me to pace him so he could try to PR in the 1600. I said yeah I would and grabbed Joe and Alli and went out there, we warmed up and he wanted me to pace his last 800, so I did it. He wanted me to go 68 and then kick; I ended up going 70 and 75; this is because he wasn't quite ready to drop a fast last 800 and I didn't wanna book it and completely lose him so I tried to hang back so he could catch up to me. He finally caught me with 200m to go so we raced the last 200m, he finished in 4:42. It's not bad at all considering his PR is 4:40. Cooled down a lil with them. Good guys. 5 total on the day. 

4 easy out to the spectrum. Wow it's starting to get hot, I gotta start running in the morning. Pace right around7

6 easy to the boneyard from my house. Ugh Monday's are always hard. Pace 715 

6 easy from my house to sunriver. I like running from my house. Even though I've been running in the morning it's still super hot. Pace 6:57

Woke up a lil later this morning so it was way hot lol. Ran from my house and did the ridge loop. Good to get some hills on my legs. 7.5 total, pace 7:39

Woke up a lil more gracefully than usual. Ran 4 easy from my house to hidden valley, no watch. Did 3 strides in the middle. Felt nice. Today is finally my last day of 8 hour shifts at work (for this week lol), it's the 4th day in a row. 

Wow long day yesterday. Woke up later than normal again. Ran 7 easy from my house to the boneyard. Way hot so not so easy lol. Pace 7:11

I really liked @rylie's idea of putting her music on the blog so I'll start that too. Ended my run today with dissolve me by alt-j, one of their best. 

The plan was to go 8 but it wasn't happening today, I just woke up too late and it was blazing again, by the time I started running it was already 90 outside. 6 easy on the Webb hill loop from the high school. Wasn't so easy tho lol, cuz heat, Man I gotta wake up earlier but it's so hard when there's no one to meet to run with. Pace 6:58. Ended the run listening to "my friends" by red hot chili peppers, one of the greatest bands of all time. Brecken saw them live last week which makes me mad cuz I bet she couldn't even name 5 of their songs. 

HR 48

Good morning this morning. I woke up at 5:45 so I could get a little run in before I ran with the team for their first day of practice. Drove to the high school and did the ridge (Monday's are called hill runs for my SUU training schedule), so I did the ridge cuz it's way hilly. 5.5 miles for that, pace 7:30. Then I made it back in time to run with the high school team for the first run of their season! 5 easy with them. Man I'm gonna miss them. Ran with coach and talked about my plans a bit, then ran with Hayden who's gonna help coach the high school guys. He's a good guy and I wish he didn't graduate but he's gonna do awesome things. 10.5 on the day, good stuff. Now me and the boys are headed up to Yellowstone and the grand Tetons for a post senior trip. Gonna have to run with the Bears, yikes. 

HR 52

Wow. Probably the zenith of my trail running adventures. Me and my friends are up here at Josh's house in Idaho, and he knows lots of cool trails to run. So we decided to do a trail called the hurricane pass, and it traverses the grand Teton range and passed between the grand Teton and middle Teton. We got to the trailhead at about 9:30, and the people running were me, Matt, Boston, Josh, and Scott (who hasn't ran a real run in 6 months!!). We started the run and it was beautiful, the elevation started at about 6800 feet. We ran on a nice single track, and about .5 in I looked to my right and saw a moose, and it was a lil scary because it was just a calf and it's mom could be around, but we had no trouble with that. Beautiful views all around, and we got to about 7500 feet and there was a thing which we named watermelon snow; apparently some mineral turns the snow red and it smells and tastes just like watermelon, so we feasted on that. Then disaster struck. Exactly 7 miles in, Boston hit his shin HARD on a rock and split it right open, we could see bone and everything. It stopped bleeding luckily, Josh put a tourniquet on it and we kept going; at this point we had 13 miles left so it was a little scary but he's a trooper. Kept climbing, until we get to the base of a ridge beyond the tree line; and it turned out Josh led us astray so we had to backtrack up the ridge and across to the pass. Got up to about 10,300 at this point. Running was very slow because Boston could only hobble along with his sliced leg. Had to scramble down loose rock cliffs and slid down hundreds of feet of good snow, like we were on skis but just our feet, add me on snap @thesageducote for details (yes we had LTE at some points). After we got through the pass, we just coasted down the snow to the canyon that leads out to the lake where the parking lot is. But the problem was that bostons leg was hurting really bad at this point, so from about mile 11 to 13.5, it was really slow walking. Also, a thunderstorm was rolling in and we had to go quick, but it was hard with Boston. So me and Matt ran ahead to meet with Josh's mom so she could get a ferry across the lake for Boston, at this point it was lightning and thunder all around. We met Josh's mom and told her what happened; and as we were saying how far back Boston and the others were, they showed up; apparently Boston started feeling better once the Lightning started, it gave him some extra adrenaline lol, so we didn't get a ferry and we just ran the rest of the trail around the lake to the parking lot. Watch died at about mile 16 so that sucked, but Josh had us at 20 about. First 20 miler in the books! About 3900 feet of vertical over the run. Really great time in a beautiful place with my best friends. Boston is an animal for making it out of there after his accident, that's really commendable. He'll probly  have to get stitches. Also Scott is a complete animal, his first run in 6 months (besides squaw peak I guess) was a 20 miler! This was just a great experience, and it's only day 2 of our post senior trip. Also, Josh's mom set us up with two amazing girls; I got the 18 year old and Boston got the 20 year old lol, they're on a long road trip of like every national park, and they'll be at Zion too so I got her snap and we're gonna meet up. Good stuff from everyone today

HR 56-lower than I thought it'd be 

Wasn't gonna run today to recover from yesterday, but I figured it'd be better to do a little shakeout than sit around and tighten up. Ran 3 easy at a chill 8:30 pace with Josh around his farm roads with his dogs. Drank from a really cold well, it was nice. 

HR 54. Not gonna run today probably; we'll be in Yellowstone all day, and even if I don't run I'll still be caught up on my weekly mileage so I might as well use today as my recovery day. 

Awesome day in Yellowstone with my friends. Probably hiked about 7 miles today. First was up to Washburn peak, which was a loooong 6 mile hike, then probably an extra mile of hiking. I'd say effort would be 3 miles running, especially cuz I've been over 7,000 feet all day, and over 10,000 in some places. 

First workout as a college runner! Kinda tough but it's a staple workout so it'll get easier. It's called a 60% run, it's basically just a tempo at 5:45-6:15 pace. The distance will get longer for the tempo, but right now I'm at the 8-10 mile training block so it's a 6 mile tempo with a mile warmup and cool down.  I woke up and I was boooones, I haven't slept like at all recently. I ran on some farm roads by Joshs house so it was nice. Warmed up a mile, then got at it. Splits were 6:25, 6:15, 6:12, 6:03, 5:57, 5:48. Pace for the tempo was 6:06, for the whole run it was 7:06. Miles 2, 3, and 5 had HUGE hills in it. I felt good about it, were up at 5000 feet so definitely not what I'm used to. Cooled down a little more than a mile. I think I'm just about fully recovered from my 20 miler. I'm so excited, I feel like my base is gonna be insaaane. 

Saturday long run. Woke up early despite lack of sleep. Beautiful morning though; it was really humid because of the rain but it felt nice, better than the heat. Warmed up a mile to the high school then started my 50%. 9 miles at 6:47 avg, just ran through sun river and a little bit behind the school. Felt decent, a little fatigued from the busy week but that'll get better. Misjudged on the mileage so I ended up doing a half mile cool down back to my house. Good stuff this morning. Ended the run listening to "wake up" by awolnation. They were definitely The most fun concert  I've seen live in Vegas. 

after a lot of hard deliberation and thinking, I've decided to switch from the fastrunningblog to strava. It's been a super awesome 3 years on the blog, but I don't like how it's become just another social networking site, plus strava is freaking awesome. I might be on here every now and then to look at gibby or something, but I won't post. I wish all of you happiness in your endeavors <333333333