Be the team that goes hard on the last two

Morning:  3 miles easy, felt good

half mile warmup, w mile warmup, 4x1 Mile repeats, really hot, felt like crap, didn't drink enough water, ate before practice, supposed to hit 6:10x2, 6:00, all out, what i did hit:  6:12, 6;49, 6:59, 6:59, 2 mile cooldown

Morning:  3 miles easy plus Tabata, felt good

half mile warmup, 8 Miles easy, ate before practice, drank plenty of water, felt great

Morning:  3 miles easy, felt good

half mile warmup, 2 mile warmup, 10x500m hill repeats, didnt eat before practice, drank plenty of water, times:  2:08, 2:08, 2:09, 2:08, 2:07, 2:00, 2:00, 2:01, 1:57, 1:54, felt great

Morning:  3 miles easy plus tabata, felt good

half mile warmup, 8 miles easy w/6x100m barefoot strides, didnt eat before practice, drank plenty of water, felt great

Morning: 2 mile warm up, 2 mile time trial, 4x400m finishes, 1 mile cooldown, didn't eat or drink before practice, felt fine but it was a slow day, hit a 12:22

afternoon: 3 miles easy, felt fine

Morning: 6 mile loop, didn't eat, did drink water, felt fine

Morning: 3 miles easy, felt fine

afternoon: half mile warmup, 3.5 mile warmup, 20 minute tempo run, 1 mile cooldown, didnt eat before practice, drank plenty of water, felt great. Today was a great day.  It was the first workout that I didnt have the same times as scott and tanner.  But I achieved my goal for this workout (i hate to say it but my goal was to beat scott and tanner) and if i didnt have to take a dump so bad i probably could have caught john, he was about 50 feet ahead of me when we finished.  I think what really helped me do so good in this workout was that i constantly kept in mind how bad i want to run varsity this year.

morning:  3 miles easy plus tabata, felt fine

afternoon:  4 miles easy, 8 100m barefoot strides, didnt eat before practice, drank plenty of water, felt fine.  THe jv race was today.  i am a little surprised at pine view's performance, but i also think that they had their "sage, tanner, scott, and caden" running in that race.  Race day at brian tomorrow, pretty excited

morning:  3 miles easy, felt fine

afternoon:  2 mile warmup, race at brian head, cooldown, felt fine.  well, i got lost during the race. got a 24:37. but i still took top 15 so im really happy with that race

morning:  3 miles easy, felt fine

afternoon: 5 miles easy i think ( i cant remember) felt fine

morning:  rest

afternoon:  2 mile warmup, strides, race at nebo, cooldown. ate before, drank plenty of water,felt great.  this was a great race for me.  i achieved my goal of beating riley.  i didnt quite achieve my goal of being first on desert hills or breaking 17 but im there, i just have to dig a little deeper.

morning:  6 miles easy, felt fine

morning:  3 miles easy

afternoon:  2 mile warmup, 4x1mile repeats, 4x200m finishes, 2 mile cooldown

This workout was just great.  My time i was supposed to hit was a 6:10x3 then all out.  Although it was hot and gross outside, my times were:  6:08, 6:03, 5:59, 5:41.  im really proud of this workout. the last repeat was only 3 seconds slower than my actual mile pr, so this is a good indicator for track season!!

morning:  3 miles easy plus tabata

afternoon:  half mile warmup, 5 miles easy with 8x100m barefoot strides

morning:  3 miles easy

afternoon;  2 mile warmup, 12x400m repeats, 1 mile cooldown.  this workout was pretty good for me. i had in my mind the whole time how bad i want to be varsity, so that kept me up with micah and them for the last 5 or so. the time i was supposed to hit was 1:23x10, last 2 all out.  my times:  1:20, 1:23, 1:24, 1:22, 1:22, 1:21, 1:20, 1:19, 1:19, 1:17, 1:09, 1:08

morning:  3 miles easy

afternoon:  4 miles easy w/200m finishes. for the finishes i hit 34 on each one

morning:  3 miles easy

afternoon:  2 mile warmup, 4 strides, race, 2 mile cool down. race day!  this was a great race.  even though we got creamed by pine view, i think i did okay in this race.  i was so  proud of tanner for coming in first.  i didnt quite achieve my goal of taking that 7th varsity spot, but im only about 30 seconds away!

Ran 7 miles today up on the ridge. Felt great, but I went an extra mile because I just loved being out on the trail and I didn't want to go home haha

in the morning was 3 miles easy plus tabata.

afternoon i did a 2 mile warmup, 4x800m at race pace, 4x200m finishes, and 1 mile cooldown.  this workout was weird because i felt like crap, but i only didn't hit my time once.  the time i was supposed to hit was 2:46.  what i did hit:  2:40, 2:46, 2:43, 2:57.  then on the 200m finishes we took it easy and i hit 34 34 32 31.

morning was 3 miles easy.

afternoon was 3 miles easy with 8 barefoot strides.  my left calf really tightened up today. ive been rolling and rolling the crap out of it, let's just hope it's enough.

morning i did 3 miles easy on the spectrum

afternoon was the snow canyon invitational! i felt fine throughout the race except i started thinking negative on the last mile because tanner passed me, but im there, he only beat me by 6 seconds.  next time maybe!
 

morning was 3 miles easy

afternoon was 4 miles easy with 4 200m finishes on the track. i hit 33 33 33 33.

morning 3 miles easy

afternoon was 2 mile warmup, ladder 2 4 8 8 4 2 the times i was supposed to hit was :  200:  37 400:  1:15 800:  2:41

the times i hit:  :35, 1:15, 2:40, 2:41, 1:17, :35

i ran 4 miles easy behind the high school. i felt like crap. i ate crap enchiladas from don pedros like an hour before i ran, and also my legs can sense the off season coming and they're entering hibernation mode, i guess you could say the're on their "last legs" hahaha i crack myself up
 

afternoon was 4 miles easy with 4x200m finishes with 200m recovery.  i hit 35 35 33 32

region!  i felt like individually i had a great race. i went out hard thinking in my head "i wanna be the jv freakin region champ".  i saw that scott and tanner went out way hard too.  i think tanner went out hard to try and beat bridger, but he ended up dying. same with scott, he ended up dying as well.  i tried to catch bridger the whole time, but i felt sick to my stomach.  then on the last lap jake taylor (pv) caught up to me and i tried to stay with him but it wasnt gonna happen.  i ended up finishing fourth (reed, bridger, jake, me.) i think it was pretty good. i was just a little disappointed that we didn't win. we will definitely have some slack to pick up for next year.
 

5 miles easy, felt fine

4 miles easy today, it was way cold but i fell fine

ran over by shinob kibe with joe and chloe , way fun and felt fine

i ran 5 miles easy on the trails with chloe . she had 30 second striders so i thought i might as well do them to so i threw in 4 of those.

hAVENT been on in a while, i think it was 3 miles easy

3 easy

3 easy

3 easy

3 easy

3 easy

mornng we did 3 miles easy.

in the afternoon we did a 2 mile warmup, 15 minute tempo on the track, and i cant remember but i think it was a 1 mile cooldown.  i loved this workout.  it feels good to be back on the track.    i know i won't be able to go to nike this year but just knowing that i'm faster than micah will be a win for me. if i keep beating him. which is the plan

morning we did 3 miles easy plus tabata

afternoon we did 6 miles easy with 6 striders. it felt fine

morning we did 3 miles easy

afternoon we did a 2 mile warmup, 3x1 mile repeats on the track (the times i had to hit were 5:40, 5:35, 5:30), 1 mile cooldown. another great workout. i felt great and the times i hit were 5:30, 5:33, 5:27.  i also beat micah on the last one so i'm feeling pretty good

morning was 3 miles easy

afternoon we did our halloween run of 5 miles which was pretty fun

morning we did a workout 2 mile warmup 6x400m no recovery 1 mile coooldown.  this was another great workout.  i had a really good attitude about it and the time i was supposed to  hit was 1:23 on the fast ones 1:28 on the slow ones.  i averaged about 1:21 per lap and i was able to beat micah dallin and john. i know this sounds mean but im really competetive and i like it when im able to catch people that are usually faster than me

afternoon was 3 miles easy

I did about 6 miles today on the trails felt fine

morning wAS 3 miles easy

afternoon we did a 2 mile warmup, 10x400m repeats with 400m recovery jog, 1 mile cooldown.  this workout was pretty good.  the time i was supposed to hit was a 1:23 for the first 6 then 1:17 for the last 4.  on the first one i hit a 1:18, so i slowed it down for the second one 1:23, then the third one was 1:19, then 1:23, 1:21, then i didnt realize that i had 5 left so i started going hard the last 5, hit 1:14, 1:13, 1:13, 1:10, 1:08. i felt good about my times.

morning was 3 miles easy

afternoon we did 7 miles easy with 6 striders and tabata. felt fine

morning we did 3 miles easy, cold as crap

afternoon we did a 2 mile warmup, michigan, and a 2 mile cooldown. i freaking love the michigan. it switches it up for the terrain and its awesome.  so i had a fast mile on the track (goal time 5:25) then a road mile (goal time 6:10) then a 1200 (goal time 4:00) then a road mile then an 800 (goal time 2:38) then a road mile then a 400 all out.  i was so proud of this workout, i stuck with the top 5 varsity guys pretty much the whole time.  with my goal times in mind, the times i hit were 5:22 track mile, 5:55 road mile, 4:02 1200, 5:53 road mile, 2:33 800, 5:40 road mile, 1:09 400. super proud of these times.

morning was 3 miles easy

afternoon was 5 miles easy felt fine

morning was 3 miles easy

afternoon we did a 2 mile warmup, 4x1000m with 200m recovery, 1 mile cooldown.  this workout was tricky because it was right between a mile pace and a sprint pace. my goal time was 3:17x3 last one all out. the times i hit were 3:14, 3:17, 3:21, 3:19. not my best times, but hey everyone has a bad workout.

today i did 8 miles easy behind the high school. i did an extra mile because i had to redeem myself for that crappy workout yesterday. i did it on a full stomach of pizza so i didnt feel very good but i pulled it off

today we did 7 miles easy i believe? and in the morning we did 3 miles easy

morning we did 3 miles easy

in the afternoon we did a 2 mile warmup, 8x400m repeats with 400m recovery jog, 1 mile cooldown. i liked this workout, i was pretty proud of my times and my place on the team during the workout.

morning we did 3 miles easy

afternoon we did 6 miles easy with 200m finishes i hit 32 33 33 33

morning we did 3 miles easy

afternoon we did the pv all comers race.  im satisfied with my time, but i didnt feel too good about my place on the team during this race. almost caught goggles though that was pretty cool

morning we did 3 miles easy

afternoon we did 6 miles easy

in the morning we did a 3 mile warmup, 2 mile tempo, 2 mile cooldown. i started it off at an easier pace with my first mile at 5:49, then i sped it up a bit with a finish of 10:58. a huge pr on the 2 mile.

morning we did 3 miles easy

afternoon we did a 2 mile warmup, 8x400m repeats at little valley, 1 mile cooldown. my goal time was 1:16. the times i hit were 1:16, 1:15, 1:15, 1:19, 1:13, 1:11, 1:14, 1:16. not too proud of this workout but i had a bunch of peanut butter before so i didnt feel good anyway.

morning we did 3 miles easy

afternoon we did 6 miles easy with 8x100m barefoot striders

morning we did 3 miles easy

afternoon we did a 2 mile warmup, 1 mile time trial, 1 mile cooldown.  i started with a 1:12 first lap and it only got slower. i wasnt too proud of my place on the team for this workout. but i was proud of my time 4:59. a huge pr

morning we did 3 miles easy

afternoon we did about 6 on the ridge

morning we did 3 miles easy

afternoon it was just me tanner scott caden and jake forsyth. we did a 1 mile warmup, 12 mcgruff hill repeats, 1 mile cooldown. i was a little disappointed with this workout because i know i could have done much more than 12. but everyone decided to stop at 12 which was good because something in the back of my knee must have twisted or something  because it hurt really bad the faster i went so i had to take the last 2 a little easier.

i did about 7 today. thought id do a little extra cuz im not doin anything til later today. felt great

morning we did 3 miles easy.

afternoon we did a warmup then 8x500m dirt hill repeats, then a 1 mile cooldown. i started a little late cuz i had to release the floodgates. but when  i got to the start, i went and i hit a 1:45 for the first one. i thought maybe i started my watch late or i read it wrong because i remember last time we did this workout i was struggling to stay under 2 minutes. but i kept my goals in my mind and i hit 47, 47, 48, 49, 49, 50, 48. pretty good workout, im happy

morning we did 3 miles easy to the bridge

afternoon we did 5 miles easy with 8x100m striders and tabata after

in the morning me ben kale dallin and scott tanner and caden met out by little black mountain to do the fartlek 1;1 2;2 3;3 3;3 2;2 1;1. my goal was to stick with the top 2 during the workout and i did except on the very last 1;1. we did the whole mileage for the day out there cuz none of us wanted to run again in the afternoon. pretty successful workout.
 

morning i did 6 miles easy up on the ridge

afternoon i did 3 miles easy

today we met at the high school to do the workout out on the trails. we did a 2 mile warmup, 6x2:00 hard w/1:00 min recovery jog. i took it out a little hard, but i was able to hold the pace for the whole workout. i stuck with ben and kale for the first 4, then they pulled away on the last 2 and i was a little behind them. i think i need to work on finishing stronger and easing into workouts more. we did the rest of our mileage for the day after the workout so we didnt have to run in the afternoon.

morning i did 6 miles easy on the ridge. my knees are shot. theyre not feeling very good right now

afternoon i did 3 miles easy, knees felt even worse

morning we did 3 mile easy

afternoon we did a 2 mile warmup, 6 mcgruff hill repeats, 4x200m finishes, then a cooldown. on the mcgruff repeats i felt kinda winded, but alright. on the 200m finishes i hit some of my fastest times ever, 33 31 31 30.

morning we did 3 miles easy afternoon we did 5 miles easy with striders

morning we did 3 miles easy.

afternoon we did a 2 mile warmup, relay 800 800 400 400 2 mile cooldown. i wish i knew what times i hit. i didnt look or start my watch for the workout.

morning we did 3 miles easy

afternoon we did 3 miles easy on the roads in diamond bar or walnut or wherever we were

today we did i think 3 miles easy on the footlocker course with 8 striders.

today i raced at footlocker! i did about a 17 minute warmup and took a gu before  about 20 minutes. then i did some striders at the start. then when the gun went off, i got out really hard with the leaders. after the first mile when i was still with the leaders, i thought to myself that i could place pretty good today. so i kept my pace and tried to speed up on the gnarly hills. then on the final kick coach was yelling that i was in 11th place and i tried to kick it in for that 10th place finish, but there was a good 15 meters lead between me and 10th place, and i couldnt bring myself to catch him. i finished with a time of 16:54. i was pretty happy, considering that my pr is 16:53 and the footlocker course is way hardcore. its a good indicator for cross next year and track this year

today for active rest i lifted weights. i have the weight training class so its a good way to get into the weight room.  i did a stretching warmup and i worked on arms today.  for shoulders:  i did 3 sets of 12 with military press with 40 lbs, then i did 3 ets of 12 lawnmowers with 40 lb dumbells, then i did triceps:  3 sets of 12 dumbell extensions with a 30 lb dumbell, then i did rope pulldown for 3 sets of 12 with 42.5 lbs, then i did chest:  3 sets of 12 with flys at 20 lbs each and 3 sets of 12 flat bench with 20 lb dumbells. then i did pushups til failure and cooled down with a stretch.

today for active rest i watched the girls basketball game. not very active but hey it was rest.

still no running. for active rest today i got in the weight room and worked on legs. i warmed up with a stretch. then i did 3 sets of 15 leg extensions with 20 lbs on each leg, then i did 3 sets of 15 leg curls with 20 lbs on each leg, then i did 3 sets of 15 calf raises with 25 lb dumbells in my hands, then i did 3 sets of 15 squats with 115 lbs, then i did one set of lunges with a 30 lb easy bar, then i did 3 sets of leg press with 135 lbs alternating between full leg reps and calf raises. cooled down with a stretch.

today for active rest i did nothing
 

nothin today

went rock climbing

today for active rest i did tabata. it sucked i almost threw up

today for active rest i went rock climbing

rest

rest

rest

rest

today was the first day running again and i did 5 miles easy

today i did 6 miles with 8x100m barefoot strides

today i did 5 miles easy

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

today i did 5 miles easy

today i did 7 miles easy. i was supposed to do tabata but i never got the chance

today i ran 6 miles easy

today i did 6 miles easy out to jake powells house and 8x100m striders and tabata after