The Renegade

Todays workout really sucked. We were going to take a bus to Mantua but we didn't for some reason, just same old Providence. Beautiful weather though! I stuck with Paul for the first 2 miles and then I fell off pace the last one, and kinda just gave up, I was hurting. 6:30 average, so the last mile must have been slower than 6:40, I pretty muched jogged it in the last stretch. When we got back to the track some of us did some fast blazin 150s, first one was 19 mid, the next three were low 20s. Those should be really good in bringing my 800 time down. I'm not going to race the 800 again until Cache-Box, becuase I'll miss the first part of the Grizzly Invite, so when I do I gotta PR. Also I hope that this slow tempo thing is just a rough patch and that I'll get back to averaging 6 flat in the next few weeks. 

Pretty good run with Coach Strand and Paul up Logan Canyon! Would've done it a bit later but conference. The trail was in the same condition as last week despite the storm, it was great! I felt okay, it's just that my left ankle felt really weak, like I could'nt get over the technical stuff very easily. Oh well, good thing it's not cross season, because this problem doesn't really affect me on the track. First mile was terrible, there was a very strong cold headwind. I showed Strand the Highline trail on our way back! They just announced that they will not enforce a the no trespassing policy (I didn't know they ever enforced it, and it really didn't stop anyony) but now you don't have to feel bad about running there. Not a very fast average, 7:45 with 6:32 for the fastest mile. I don't think I need to worry about how fast my long runs are though, especially this time of year, it's just cool when I do end up getting one. Did some strides on the grass at First Dam afterwards. This week was lower mileage than I wanted because of the day out, but next week is the last week I am going to try hitting 40 anyways, after that it'll be 35s consistently (increased intensity).

Ugh, not one of my most gloriful workouts. In seventh hour I popped in the weight room and did some lunge thingies with the dumbells where you go up and down with you back leg elevated, works your hammy. Then I did hang cleans. Went outside and the sun was shining and it was hot. I jogged two laps, and then did hurdle mobility while I waited for practice to start, and a little bit of core. We had a team meeting and then 800 warmup and drills. The workout today was our staple workout, the 4 1000s and 4 400s with 3 min recoveries, full in between sets. I'm already starting to get sick of it. I changed into the adizero tempos and started. First one had more headwind than tailwind and was a 3:25, so I thought, no big deal. The next one felt harder, so I thought it would be way faster because it had a lot of tailwind, but it was a 3:24. Pushed super hard on #3, turned outo be 3:25. Ah shoot. So I knew I would have to hurt if I wanted to run faster on the last one, I think I started out at the same pace but kicked in with 300m left, crossed at 3:21. Waited around, changed into the LTs, and after procrastinating I finally started the quarters. Started with a 65, it felt fast, but I was happy that it was that fast. Next one was a low 69, it felt more relaxed. Tried to push it on the next one, came out with 66. Last one 63, and I was working really hard and kicking. So that was dissapointing because I averaged 3:20 and high 64 two weeks ago, I hope it had something to do with lifting before and not getting a lot of sleep, but with some bad thresholds too, I'm starting to fear burnout. We'll see I'll just take it super easy tomorrow. Mile cooldown around the school with Paul. I've decided I'm running the 3200 and 1600 on Saturday, I still really want to qualify for BYU in the 3200. I'm pretty sure Pine View doesn't go so that helps my chances. 

Pretty productive day. In seventh hour I did squats and bench, then headed outside and did a tiny bt of hurdle mobility, but mostly layed on the turf and waited for practice to start. It was nice and warm and cozy. Then after our full team warmup, the distance did all our hip drills and core beforeour run. Short run, just short of four miles on the river trail, 7:45 ap. Felt relaxed, and it was a great day to be out. We got back and did four strides and full hurdle mobility as a team. I got the fifth mile in my warmup for weights and the team warmup. 

Today was pretty good! I decided that in my seventh hour sports class I would run a mile on the track, in spikes, at two mile pace, just to get a feel for it. It was pretty warm today, and there was a heavy southblowing wind (headwind on backstretch). So yeah I kind of felt it out, didn't look at the watch too much, I was on pace for sub 5:20 at 1000m (I was pretending I was starting an actual race) Came out with 5:25. That was really frustrating, because it felt faster than it should have, and my PR from indoor is 5:20s. So I jogged inside to the treadmill because you can't fall off pace on a treadmill. Set it for 5:14 pace and ran a mile. It was tough, but now I have a mile at that pace under my belt, and I was slightly tired from the previous running, and I was in my trainers. When I ran 10:44 full two miles I did a treadmill workout at that pace for two seperate miles, and it seems to have helped, got my body primed for it. If conditions are good on saturday than I am hopeful, I just have to set a fast rhythm from the start. During the mile on the track, Sky Views JV team was sitting in the bleachers, and I felt pretty silly. During the meet, the varsity distance went and did 200m hill reps at the temple. I just did six, waited around for the first two. I started with Jack the whole time, but he was just slightly ahead of me on all of them. I went 33.6, 32.6, 31.9, 31.0, ?.??, and 31.4 (didn't get the fifth one) so that is definitely faster than my previous average. I know it was only six but I had that pace work before. We jogged back very painfully and slowly and then halped out a bit and watched the JV meet. Beautiful day! Definitely on the hotter side for what we're used to tho. 

Pretty good day. It was sooo hot. Hands down the hottest day this year in Logan, which was only 70 but felt like an oven. In seventh hour I did a half mile on the treadmill which felt pretty good and then did 2x5-6 hang cleans, just to get some of that in. Then I waited around for practice to start, and distance did a butt load of core before we left on our run. By the time we left I think it was like 3:30 and th soccor game had already started. I split off from the group and ran mostly on my own, I don't know why, just felt like it today, I did cliff side, and then nature park, ran up the side trail, and came back through the dirt road in river heights all while developing a nice tan. When I got back I did 4x100 with the team and we were done. 

Half mile warmup, 2x400 @ 75 and 68 (32 and 1600 start). 2x200 in 29 and 27. Mile cooldown. I think the team needs to start doin mile warmups, an 800 isn't enough. I am very hopeful for tomorrow.

Race went well seeing that it's a PR! I went to the track at 9 and the 3200m was probably an hour later. I was in the first heat with 24 people, seeded 13th. They had us do a start I've never done before, a stagger where four people are in sets of two lanes with miniwaterfalls that I had never noticed before. Went out in 2:30 and 5:14 so I faded off pace in some of those later laps. I was in a pack with 3 other guys the whole time, the chase/second pack basically. I am happy that I was able to run a PR because I haven't run well in any of our more aerobic workouts the past couple weeks. And I ran that 5:24 paceing trial on Wednesday which felt hard. My kick wasn't great, I got passed by all the guys in our pack on the last 300, including Eric Nelson on the home stretch, shoutout to him. 

Headed home after a short cooldown and showered, ate a pasta lunch, and took an hour and a half nap. Headed back at about 2:30, maybe an hour or so before the mile. It had warmed up a ton, felt really hot, and the wind had picked so there was a headwind on the home stretch. I got there just in time to see Jack take second in the 800 to Dallin Leatham and miss state qual by .04 (2:00.26 was his time). Hung out with him inside where it was cool for a bit, then soon it was ready to warm up for the 1600. I did a half mile on the treadmill at 7:30 pace to see how I felt, then did a mile warmup with MC on the turf.

I was again in the fast heat, and we did the same stagger as earlier. Gun went off, we got about 50m and the gun went off again. Luke Summers had taken a spill. A minute later it went down for real, we started.  I ran a perfect tangent from the break line, and I was sort of at the back of the front pack. I could see Hayden Ewer up ahead, and Spence$Nelson a little bit further up. and some time Connor Compton blew past me into the next group. Opened in 68, felt kinda tired but not terrible. Came to the 800 and I knew it was slow but I heard someone say 76, and I freaked out, but it must have been Hayden's split because I passed him right before. Tried to push it as always, don't know any other splits. By now I was catching up to Ccomp, but a Ogden kid passed me. I think I had a decent kick the last 400, I passed a Madison kid on the back stretch, and passed ccomp on the curve, and a different Ogden kid. I saw Spencer not too far ahead and was going to try and catch im. Then ccomp passed me again, and I let him get a gap on me, then really started going and closed just a bit, but not enough. Final time 4:47 so a second off my PR. Better kick the 32, I felt powerful. Cooled down a mile and a half barefoot with MC and Josh Leatham from Viewmont, and watched the 4x4. Fun day! I think I can defintely go sub 4:40 the next time I race the mile fresh, not next week but at Davis. I am now ranked 6th in the Region for the 800 and 4th in the 1600 and 3200.

12x400 today, with the 3 min 400 jog of course. Weather was decent, we had some shade. After all our warmup crap and the ridiculously short half mile warmup, we started. I did the first four in my trainers, also I shadowed Jack because he didn't have a watch. The splits for this workout were all over the place, especially in the first half. The ones in my trainers were 71, 72, 67, and 73 all consistently two seconds behind Jack. I don't know why he sped up to 65 on that one but it was good to know that that one was fast and that I wasn't already that tired. Wearing trainers really does add to the difficulty, but I just didn't want to do too much volume in my flats. Skipped the jog after number four and got my Streak on. Went 69 for five, it it sucked, I think not being able to jog after the previous rep did a number on my heart. After six which was about a 70, I was shot, and took way too long of a recovery, probably four minutes. But that got me back on track sort of. Next two 71 and 69, and still sucked, especially that 69, but I just told myself I ony had 4 reps left so it didn't seem so bad. The last four reps went 68, 69, 68, 66 (last two were approximate because of watch problems). On these one I made sure to stay relaxed on the backstretch. I didn't feel that energy at the end to run a crazy last rep, but I guess a good workout should stay relatively even. I was going hard tho. That was a 69.4 avg.

I've learned my lesson for next time we do quarters: Feel it out the first few reps instead of trying to keep up with Jack, it'll make for a miserable workout. I did a mile cooldown barefoot with Jack, Keith, and Anna. Followed by icing the lower legs in the whirlpool (full tub wasn't ready). There was like 5 of us using it at the same time lol, good times chatting with the boys. Also I did some cleans in gym so maybe that affected me? I dunno. This week last year was when I started to get injured, and I spent the next week on the ellipiptical, so I'm gonna be superstitious about it and be reaaally careful. If it can happen in cross country (getting injured same week in two years) it can happen in track. 

Ugh very low energy run today, but it was fun. After our warmups and a bunch of core and strenght work, we headed out to the canal trail. Super slow pace but we had a nice group with us, which usually never happens. We went to the part where the sidewalk begins, turned around, and at one point we left the trail and ran to Keith's house to say hi to his goats. The momma and papa goats were there but the babies were being taken for a walk or something so didn't get to see the babies, oh well. Then we ran back to the school and did 4x100 accels. It was pretty hot, but I don't know if I'm excited for the rain later this week, especially with Cache-Box. The run was 7:49 ap, but I didn't feel too great so it's fine. 

Pretty good workout today! Most of the team was at Preston for a JV meet so we had a small group, but it was good cuz we could start faster. Coach was gone so I had to explain the workout. It was 2x1600 @ something between threshold and 3200 pace (5K or 10K pace?) and then 8x150. The weather was great cept for a little wind, it was over cast, and had been raining all day. First mile was 5:43. Between was an 800 within 5 minutes of rest. The next mile was 5:39. We started off way faster on that one (80 vs 86), but it basically evened out.

Changed shoes and got recovered, jogged a lap, and we started our 150s. The rest was finishing the lap (250m) then waiting till 2:15 to go. Jack and I took turns leading the first 4. I started off with a 23.7, so pretty slow.  Then Jack led and we ran 22. The next two were 21.7 and another 22. After that Jack flipped a switch and I sort of followed, it was a 19.7.  This was when it started to feel remotely hard. The last three were 18.9, 19.4, and 19.6.  Jack was ahead of me by .5-1 seconds on those. 20.9 average for me, which would be a 27 high 200m, and I think I should have pushed it more on the first ones, they felt pretty controlled. Then sun came out too! Cooled down 800. 

In seventh hour I did 3 easy miles on the treadmill (there was a blizzard). I had to do it in the creepy basement/dungeon because the baseball team was using the ones in the main weight room. For practice we had a team meeting inside and then we did had to do four laps around the tiny basketball court, which maybe added up to a 400, maybe, lol. After warmups us distance runners were told to wait by the doors to outside, and we waited around a bit and coach was coming, so I said screw it, and I ran straight outside into the ever treacherous storm and "sprinted" a lap for premeet/strides for Cache-Box tomorrow. Turned out to be a 69 but with how bad it was you could probably convert it to a 55. After that I left because I didn't have anything else to do and the rest of my team were being wimps and complaining, as always. I didn't want to be around that. 

Good thing I didn't start my full blown pre race rituals tonight, because I got like five texts and snapchats at the same time from teammates and coach that the meet was cancelled and postponed to Monday. I'm kind of pissed because I'm not used to that happening, but more than pissed I am thankful because tomorrow = 52 degrees and VERY windy. Monday = 63 degrees, sunny, and calm. The event I will be fresh for will be the 800 open, and I know I can finally PR if all goes to plan, no bad weather to hold me back, and a pretty quality field. It's an 11 month old PR. The other two PRs went down during indoor. 

Today was a great confidence booster, that's for sure. In light of having no meet, we did a our Providence and River Heights threshold. The weather was pretty nice, nice enough for a track meet if it wasn't so windy. Felt pretty good warming up there, and we started pretty soon. We had a tailwind starting out, but I wasn't really thinking about that, I was just thinking about how good I felt (it was also mostly downhill) I was in front of Paul this time and he wasn't too close on my heels. Kalin was with us too I think. So I think we were 5:45 avg coming to the first turn, and then we hit that and there was more of a cross wind, and it was uphill for three straight blocks, that part is usually pretty bad. First mile was about 6 flat. At the turn to head north, I instantly realized why I felt so good at the start. There was a massive headwind. So I had to fight against it for maybe a good .75 miles, half downhill half uphill, until I hit the left turn and it was slightly downhill and not nearly as much wind. I finished pretty good there. My watch died after mile 1, but Coach was timing us and I got 18:25, so about a 6:08 average. Felt good enough to do a bonus mile, down south and back uphill with a headwind. Ran about a 6 flat, so my first half mile must have been 2:45ish. This is great because the last two thresholds before this were terrible and I was afraid I burned. But without this awful wind, I probably would've averaged close to 6 flat maybe? Dunno but I cant wait for Monday. 

When we got back Coach Strand wanted to time trial a 400 for himself, so Jack and I helped him out. Jack ran in front of him on the backstretch with the headwind and I ran with him the last 150. He came around to me and I started way early because I was afraid he was going super fast, but he blew up, wish I had ran next to him and screamed in his face lol. He ran a 51 mid-high. Pretty impressive if you ask me! Took a shin icebath after.

Nice steady run in the early PM today, from home. Beautiful day, it was just verry windy. South blowing winds, and the start of my run I was going south, and let me say I didn't feel like I was doing anything at all, just letting the wind push me at an effortless sub-7 pace. That was along 10th west to Icon, then I turned onto the river trail going west, and found a sweet new extension that led to this new park called Trapper Park, nice lush grass and stuff. I also saw two HUGE cranes on the river around there, didn't know there were cranes here. Then I turned around, passed Icon, and ran the original river trail stopping to get a drink at the dog park. Ran back home through Willow Park and past Woodruff. Great run! Now I've just gotta make sure I don't get tight over the weekend, I've never had a Monday meet before so we'll see how that goes. 7:07 ap.

Took a lil evening walk around the neighborhood with the fam to stay loose. Also I just watched Rudisha's 800 at London so I think I'm ready now, as long as I don't go out in 49 now ;)

So we got out of school at 12:15 and the meeted started at 2. Got there and chilled out watching the 3200 and other stuff until it was time to warm up for the 800. In the medley Jack split a 1:58 and they got qualified! Second place though. Jack did the 800 too so we started warming up together. On the canal trail, Connor Compton caught up to us and we warmed up with him. This time I actually didn't feel rushed to start so that was good. Got everything in order and did the strides and warmups and stuff. I was seeded 6th I think.

Gun went off and I had a terrible start, one of those ones where you have to jump a bit and put your arms out. Luckily they called us back. The next start wasn't too great either, but it was slightly smoother. On the backstretch I wasn't where I wanted to be, so I sped up and had to get around someone to put myself in about 3rd. Tried to keep it going through the 400. Right before we hit 400 I passed Ccomp and I realized I was in second behind Jack! Came through in like 59-60. I started to gain ground on him with 300 to go, and I didn't feel too bad. Then right before 200 to go Spence$ passed me and Jack. At this point Coach Strand was was yelling that "they're coming" and I was like oh crap. Felt like I was being chased by a monster. I thought I could get towed around Jack, but then he sped up. I was really starting to feel it by now and then ccomp blew past me with 100 to go and my legs started buckling underneath me. I looked ahead and Connor, Spencer, and Jack were lined up 3 abreast, and getting further and further away from me. I really tied up but managed to hold 4th. Official time 2:03.66! Nabbed a 1.1 second PR from the BYU Invite last year, and it feels so good. Gives me confidence that I can break 2 in the next few weeks.

Cooled down a bit with the top 3 guys. When we got back we got called to the podium. First time I've made the podium for an individual event! One spot off a medal though. Turns out I had to run the mile, and pretty soon it was time for it. There were enough people absent that we went one heat of 18. My start was crap just like before, kinda made aggressvive shoulder contact with Connor. Passed Connor to get into 3rd before 400m and held that until the last 200, feeling not too bad. But then Connor passed me again with 200 to go, and I could not go any faster whatsoever. It was sooo bad. That 800 really killed me. I got fourth again though! Time was 4:51 so crappy but I'll take it. Did a cooldown with Eric and James from MC after, and luckily I didn't have to run the 4x4. Our team did awful, the boys got second to last, but hey, at least I was part of what we did get. Which is funny because from what I saw I thought we did pretty good, oh well, we must have been weak in out field and sprint events. 

Not even sure if it was a whole mile. I'm beat from yesterday and my shin was hurting, so it was a nogo on running today, I did elliptical and lifted in seventh hour, than at practice I did the warmup with the team and left. I just wasn't feeling super motivated and that's my sound weird after a PR, but yeah. And I'm pretty sure my phone was stolen during seventh hour so that put a downer on things lol.

8x400 today in the sun and heat, holy crap it was blazing. We would have done twelve, but with two invites this week we can't risk it. Most of the team was at a JV meet so practice was kinda quiet. We got started quicker than usual, always a plus. I tried to jump extra high on my power skips, but my leg was feelin kinda weird so I couldn't. After a quick potty break I got started, alone because Jack was at the meet too. Same 3 min rests as usual.  First was a 73, so pretty slow. I don't think I had enough warmup tbh. I hate the half mile warmup. Next three were 71, 70, and another 71, and I was already starting to feel pretty baked. Next two were both 68s, I guess they weren't too bad. 7th one I decided to kick a little bit but stay relaxed. Last one I really emphasized the relaxed part, but also tried to sprint the last 150. Last two were 65 and 63. Kalin actually ran a 65 and 64 on the last one, so shoutout to him, although he had been running all 73s before that. That was a 68.6 average. I was pretty tired after that but since I forgot to do my last 400 jog I paced some girls on their last rep, we were gonna try and go 85. Nope. Turned out to be a 75, and until I saw the time I was like man am I beat. They prolly should have been running their workout faster though. After we did a half mile cooldown on the grass. I my pecs and shoulders were sore from weights yesterday, and I think that made me a little more tired. Hopefully my leg thing doesn't get worse for Davis.

I'm sad to say this, but the same injury I've had three seasons in a row, is coming back. It's really frustrating. It happened the exact same both times in XC and now it's happening withinn a week of when it did last track season. I was stupid today and went with the team out of instinct, after I had already done some jogging and decided I would cross train. We ran to willow park and did some warmups, strides and, and jogging. It was hot, upwards of 75 I think. Jogged back and my calf was hurting me. Hopefully if I cross train tomorrow, I'll be able to run at Davis, and then cross train on all my easy days next week. 

So today I was going to cross train in seventh hour and be done, but it turns out I was done alot sooner lol. Started to get a stomach ache in third hour and it got progressively worse so I left school at the beginning of lunch time, and it was reaally painful. Started to think I had appendicitis, and maybe I have hypochondriacs disease too because after a solid nap it was gone. (that was a joke) But yeah I feel fine now and I've just gotta focus on getting ready for tomorrow. I don't feel too bad about missing practice since I wasn't going to run anyways haha.

Pretty successful day I might say. When I woke up I still felt fine, no stomach issues. We got to the meet at about 8, and the sun was shining through the clouds, but it was super windy. Kinda chilled out until after the hurdles and 100m, then started to jog on the turf, my shin was hurting, but not my calf, so that's good. The best weather of the meet was definitely in the first few events. It wasn't wet at all, nice temp, just pretty windy. I was in heat 2 with two other guys from the region, Payton Bailey from Morgan and Nate Medsker from BL, and they were seeded within 2 seconds of me. I got pretty nervous before, I don't think I'll ever get used to that, it's almost gotten worse this season. I was on the very outside of the first waterfall. Gun went off and I had to like run over some of the cones they had set up. I feel like I got a good start, I wasn't like boxed in. On the homestretch a couple of guys passed me and it got a bit physical there. Came through in a high 66, staying relaxed. Tried to sort of maintain the next lap, ran a 73 oops. The 800 was 2:20, and when I heard that I knew it was the fastest I've ever been at that point, it was also my sophomor 800 pr fun fact. So I tried to push it on the next lap and I thought to myself how cool it would be to run in the 4:30s, I think I may have lost focus though later in the lap. Tried to kick pretty good the last 400 but I feel like I could have been more focused that last 200, and drive my legs really well. If I had done that I think I could have broken 4:40, but 4 second PR so what's not to like, I'll be running another fresh mile in a week anyway. An Orem kid passed me with 100 to go and I was behind him, then I decided to try and beat him the last 25, and I thought I did, but we actually TIED, I know crazy we both ran a 4:42.39, I'm sure that doesn't happen often. I beat both the Region 11 guys and am now ranked third. And I got spiked for the first time so that was cool. After that the rain started, and I cooled down a mile, took my stuff inside, elevated the legs, and chilled for the next like 8 hours, including taking our bus down to Farmington and getting food.

So I didn't see any invited distance races which I regret but oh well, I was resting and staying dry indoors. The 4x8 took forever to come around, but when it did it really creeped up on us and before we knew it we were standing out there in the cold pouring rain ready to start. I was our first leg, so I had a lot of pressure on me. I kid you not, there were 25 teams in one heat, it was crazy. We were seeded 4th. I was soo nervous on the line, and had to move around alot to stay warm. I got out really well, I think I was in second 50 meters in, and then Olympus passed me and gave me a nudge, I did not like that I had to put out my had. Anothe guy did the same thing. So I was about 5th for the first lap, 200 was 27, 400 was 59 maybe. I was already starting to feel it bad. The backstretch was rough, rain in the face and everything. I tried to kick, but one or two more guys passed me and I gave the baton to Isaac in about 7th. I split a 2:06, so not bad, I was running that fresh a few weeks ago. Isaac ran a 2:03 and moved us into third. HE'S BACK! Then Tyler had a rough one and we moved back into like sixth. Jack got the baton and we were really counting on him, and he ran really hard. He caught Lehi who was in 3rd with 200 to go, but then he passed him again on the homestretch, and we took fourth, missing the podium and medals by a fraction of a second. Dangit. Oh well. That's pretty good considering we were the only non-4A/5A school out of 25! Final time was 8:20.9, so a new school record by 12 seconds, and that's really what we were going for. But aggh I could've got a medal. Maybe we can do it again at like region and bring it down further, but probably not. Definitely a race I will remember more than others. Cooled down a half mile on then concrete track upstairs. Great meet, it was really fun. Not a solid week but hopefully I'll get that taken care of.

Decent workout today, hopefully I can get the consistency rolling after a terrible 25 mile week if that. 7th hour I did a half mile on the tread while it was pouring outside, than did some hang cleans. The rain cleared out for practice and it was great from then on, perfect actually. I got in a mile of easy jogging, adding onto the half mile we usually do before the workout started, it was nice. We did 4xK and 4x150. Ks had the same 3 min rest as always. I went 3:22, 3:19, 3:20, and 3:24. I know, I fell off on tht one and it ruined my average, I kinda lost the mental battle and succumbed to the pain. I feel slow when Jack is running like 3:00 for it. Those were all in my trainers so that's gotta count for something. So I took my time and by the time I was starting my 150s, everybody else was done. Changed into my flats for these. They were completing the lap and getting a 2:15 rest. I think I ran low 20 for all of them, maybe broke 20 on number three. I focused a ton on maintaining good form, keeping my hands low and taking them behind my hips, and driving my knees. Driving the knees got difficult to do the last 20 meters tho. The leg felt surprisingly good, maybe I won't have to x-train tomorrow. After a barefoot mile cooldown, coach had Isaac and I take the most painful ice bath ever, waistdown, and it was excrutiatingly cold. But it was beneficial, or it better have been.

In seventh hour I did a half mile warmup and did squats and bench, then waited around for practice to start. Coach was gone, so we could run anywhere, so of course we ran where we run 50% of the time, the canal trail. It was really nice post-rain weather for running again, just like yesterday. We had a nice pack of like five guys all running together, that was really fun, and mos of us were really talketive too. That was about 6 miles at 7:28 ap. My legs felt very grounded, no spring at all. Then four 100m strides, that helped a bit.

Today I did the temple hill workout in seventh hour, because I had an orchestra thing after school. This is most likely the last time I'll do this workout, we'll see if I miss it lol. So I had to do it alone, my warmup over there was quick, sub-7 pace, which is weird. I could tell my legs were sore from squatting yesterday. It was warmer than I expected, luckily I didn't overdress. Started in like a 34, guess I was still warming up. Most of them were like 32s (200m steep uphill), but the last rep was a 34, I absolutley blew up, it hurt really bad. Didn't save the splits but my best guess is a low 33 average, which I think would be my best. Then I realized I had to hurry tf back, but this workout is the absolute worst to cool down from, the pain in your glutes and hammys doesn't allow to run properly, so you've gotta go at a snails pace. So that was fun. Turns out our bus left 15 late so i didn't even need to hurry haha. I would have ran a bit more if I knew. The lower mileage today was probably good for the intensity of the work. Now it's time to recover for Saturday so I can run another mile PR at Orem.

Team warmup and core, then we all headed out for the canal trail today. I wasn't feeling too hot, but luckily we started as a group at a snails pace. Throughout the run I started to feel better, and after we turned around at 2.5 it was slightly downhill and a stronger tailwind, so it felt great. Nice group of four or five, including Coach Strand. Average pace 7:37. 4x100m after on the track afterwards with the wind at our backs.

2 miles easy to the rodeo grounds for a warmup in seventh hour, and then while The other 5 warmed up on the track I did 400 start (63), 200 cruise (35) and 300 finish (44). Kinda weird setup but it was good for a change. I know I won't be able to finish a mile that fast, but I just pretended I was finishing a mile. The 400 was quick too, I actually think I'll try going out a bit more relaxed tomorrow, as long as I make sure not ease off much (at all) in the next lap. Today was a half day so I'll have a good amount of time to recover, and sleep. We leave at 5:30 tomorrow because we gotta be there at 7:30 ugh. Mile cooldown on the turf. SUB 4:40 OR BUST MY FRIENDS

Post-Scriptum: Just looked at the heat sheats, I'm in the second heat for both the 16 and 32. For the 32 I am last in my heat. That could suck but it can also be really good to pull me to a PR, as long as I recover well throughout the day.

So, two hour bus ride down, and we got there at a good time when most teams weren't getting there yet. When we were about to start our warmup the North Summit team randomly released doves into the air while jogging like wtf. I was glad the mile was first, not a whole lotta waiting around. I did a mile warmup and checked into the warmup area with plenty of time. They had it really official, with a waiting area boxed off, almost like BYU but not quite as strict.  It's good though because than I'm used to that style and won't miss my race next week. The sun was out, but it was kinda windy. They had a hard time getting us were we needed to go, but I ended up on the the very edge of the waterfall, with two shoots out in front. Where I was it was impossble to get a good position from the gun and I ended up boxed in. Also there were 28 people in the heat so it was chaotic. I didn't get to out of that until a lap in, I think I was at 70. You may have noticed that I put the distance in as 1630 meters, which is 4 laps in lane two. That was as a joke, but kind of not, because I think I averaged being in lane two the entire time. The race was a joke, I get that they want the meet to run smoothly, but they should want the athletes to have a quality experience too. I just couldn't get comfortable anywhere, it was the most physical race that I have run, and I pushed myself, but it wasn't enough given thte circumstances. Pretty frustrating, you saw in my last entry that I was confident in breaking 4:40, and I bet I did run a 4:40 1600 tbh, but there was a little extra distance to run. I tried to stay a bit more focused on the finish this time, but still could have done better the last 100, still gotta focus on the finish line ahead of me. The guy I tied with last week beat me by a fraction of a second lol. Cooled down a mile with the other four milers. The rest of the day was fun, just chilled and watched races. Until the two mile came, I was not excited. I stayed with the pack for the first lap and then started to fall off. Came through the mile at PR pace (5:14), and if I was last I would have dropped out, but I looked over my shoulder and I was second to last. Final time was 10:58 so next mile was reallly slow, I just wasn't motivated to push myself. After I finished I was really pumped for the 4x4, and had extra energy for it. It was cold, wet, and windy, (not nearly as bad as Davis) but I split a 55 (PR is 56) as our second man, it was really fun I actually am not complaining about being on the 4x4 squad like most people do. I think the best meet of the day on our team goes to my boy Kalin Freeman aka K-Free, he ran a 4:59 and 10:55, both PRs for him, also Isaac ran a 2:02 800 and Maia won the shot put with a meet record. I am not one who can run two good distance races in a day, I just can't. Excited for BYU to try and state qualify in the 800. Also I have to say that I really appreciate the hs running culture in Utah County, there is a seemingly large number of solid/dedicated runners there.