The Renegade

Flat distance run on the dirt (snow packed) roads out back of my grandparents house. Pretty monotonous, but hey, got a run in and felt pretty good, and i had a view of the Tetons the entire time. It wasn't even too cold either. Pushed it a bit at the end just because I started to get cold and I thought I was getting chased by dogs earlier. 7:30 average. 

Night run after driving home from Idaho all day. I started to get hot, but it was okay. It was fun I like night runs. I ran the river trail a bit and it was super scary, it would have been terrifying if there werent a bunch of city lights off to the side. 

Met Jack and Paul and we jogged a half mile upstairs, then went and lifted. We don't usually lift before we run but Jack had to so we decided to do it with him. It sucked because the half mile wasn't enough to warm me up all the way, so I kept cramping up. I think I'll stick to lifting after for now on. Then Paul and I went on our run and neither of us felt very good, so we just kind of went with the flow. Wasn't too cold so that was nice. We ran up to Denzil Stuart then turned south into Providence did Death (eck) Hill for some crazy reason then ran back. My foot was hurting a bit the whole time, hope I don't gotta hop on an elliptical at all this week, but I might cuz I'm excited to run on Saturday at USU. Avg. pace 7:51.

*Just a little test, comment something if youre reading this, it'll be fun to see the reach of these, just comment even if your reading it years from now lol

12x200 @ mile pace w/ 200 jog/1:30 rest. Lost the splits but I was probably around 35 for an average. I started off thinking that I was supposed to be at a 34, but then I realized that was four thirty something pace so I can tone it down to 36s. Felt not smooth at all, my left leg feels way weaker than my right, including the glutes, so yeah didn't feel smooth. Hopefully it'll just be a daytoday thing. Then 4x150. 150s were all around 21-22. Some lady walking by was like "doesn't it bother you to run in this dirty air" and I was like "no I don't really notice it" and I thought she was just light hearted but all she said was "it's so dirty" as she walked away. Like she knows anything about being a dedicated high school track runner. Lol. No disrespect sort of. My foot hurt more towards the end of the workout so I didn't get a cooldown in.

Worst/most hard core workout I've ever done. In a deck of playing cards, every symbol means a different excercise, and the number is how many times you do it. Except the aces are an entire big ten, the queens are a 2:30 wall sit, and I don't remember what the Jack and King were but something like that. I got through half a deck, and then I physically couldn't do the excersises any more. I discovered truly how bad I am at sit-ups. But yeah after half a deck I couldn't do anything if I tried, I was like sprawled out on the floor. Even Anna got further than me! And Jack too but he started at 4 in the big tens. It sucked not to run today but it was best for my foot, and honesty for once this was probably more beneficial than an easy run because I've really neglected my core. I'll probably do this once a week along with running and see how far I can get by the end of indoor. After all that I did another half mile upstairs with some 50m sprints thrown in there.

Pretty good day! I packed my workout clothes expecting to run on a treadmill, come to find out we were actually doing our workout outdoors, luckily I had brought sweats and a jacket, but that was it other than my galaxy shorts (shortest ever) and my a singlet. Practice started off with a little meeting in a classroom about the some bussiness including our FIRST MEET. So pumped man. Then we eventually left and ran to Ryan's Place Park for a threshold. Chatted with some missionaries while we warmed up, and they tried to get a visit with some of the nonLDS peeps with us, but it didn't work out too well. Anyways, back to the running, I eventually decided to strip all my warm stuff, so I was only wearing the shorts, singlet, and gloves, which actually felt fine. First we did the regualar three mile loop. Paul and I ran together the whole time, that was super great. We both felt pretty good, although I think he was pushing himself a little harder than me but that's fine. Splits were 6:25, 6:22, 6:13, which adds up to a 19 minute three mile, and the only other fastest time I ran here was an 18:57, so super good to know I'm still at my XC aerobic fitness, although it's not that fast compared to you guys who run 5:30-5:45 for tempo, I was pretty happy about it.  Waited a couple minutes then tagged on a 6:14 mile. Felt good. Paul is gonna kill it on Saturday! His mile pr is 5:45 and he was actually having doubts about breaking it, well screw those doubts, he's almost as fit as me, I predict he'll run somewhere around 5:10-5:20 just because he's not used to track yet and doesn't have spikes yet. Paul and I jogged back while Jack gave the girls (and Kalin) a frickin ride, like what the frick! My foot was hurting running back, but it's good that it only started then, didn't bother me during the workout.  Still sore from that killer core work yesterday! Thanks alot Hayden Hoglund

Easy 45 minutes at 7:38 pace up to the Dam and back, with Paul. The weather's great once you get running. Got back, laced up my spikes and then did 3x200- 35, 33, 31, so not too hard, then practiced some starts. So pumped

Lol so I wrote out a big long report yesteday that I actually enjoyed writing alot but then it didn't save so I'll keep it short this time. Ran a 5:02 mile, felt decent. Couple hours later ran a 2:12 800, 5:02 is 6 seconds off my PR so I was happy with that. Got my HobbyJogger shirt today #THEHJP #HobbyJoggerDomination those are our official hashtags, but the first one is the main one. Met some some cool runners today, made for a great meet. Lastly we ran the 4x4 and we took second to Weber, Isaac ran a 57 and we were just barely ahead of them, then Paul got the baton and ran a 65, that put us way back, but thats okay he just has no wheels he's a major distance guy whos still improving. Then I got it and ran a 60, I was expecting to run sub-60 but that's okay it was hard to run fast on this track and I was tired. Two weeks of hard training and then I'll race the 800 FRESH at Weber State. 

Good run on the river trail. Started out with Keith and Paul then Keith turned around at 1.5 because he was only wearing shorts and a tshirt haha I've been there. First mile was slow,  but felt nice and relaxed. Then Paul and I picked it up the rest of the time, but still felt good, turned around at three miles, except I had forgotten to go potty at the beginning of the run, so I felt like I was gonna explode for the last part of the run. That was 6 miles at 7:20-7:25 pace, then after a stop at the toilet, 4x100m on the track, which felt pretty good, went 3:40-3:50 pace on the last two. Then we went in the weight room and I did some lifts, but not as many as I wanted to because of time. Not a bad day for only getting four hours of sleep. 

Crap day, but hey I got the miles in and it wasn't junk mileage either. Forgot my shorts at home so I warmed up two miles in my freaking joggers while I waited for my mom to bring me my running shorts, and when I say joggers I mean like the 100% cotton kind from GAP so that sucked but I got a warmup in while my teammates were doing their workout.

Workout was 2x2400m (1.5 miles) with a mile jog in between on the track, which I honestly wish we were doing somewhere else this early in the season. Last time I did that I was low to sub 6 pace, this time I bombed it, I ran 6:18 pace on the first one and 6:22 pace on the next one even though I felt like I was going hard. It was also super cold so that played into it a bit, but yeah I wasn't satisfied with it at all.

Paul and I did 4x100m, those actually felt good I ran 15.05, 14.48, 14.78, 14.13, and that was after accelerating within the 100 meters, not outside of it. Then we went inside and did a Big 10 with Hayden and Anna, finally I cooled down roughly half a mile on the tread. My toe was hurting. Hopefully that won't become a real problem, and it probably won't because it's kind of been off and on, and it didn't really hurt during or after running in spikes all day on saturday.

One thing I need to do to improve my workouts and thus my fitness is get better sleep, during christmas break I went to bed late and slept in, but now I'm just going to bed late and getting up early for school (usually 2:00 am to 6:45 am) so yeah gotta change that, it'll be good when the semester ends this week. 

Coach told us to keep our run shorter today, so Paul and I just ran two miles up to the canal trail and turned around, 7:32 ap. We really tried to get Kalin to run with us because he never goes on distance runs but he wouldn't budge, I don't think he is focused enough to do that, although he has run two half marathons so i dunno what his problem is but it's frustrating. We had to get back so we could be introduced to the new weight room workouts we are doing. Same three basic lifts and three sets of each still but we are decreasing the reps and increasing the weight each set. It's more of a hassle to change the weights but it's a good workout. Before that tho we ran an extra mile on the treadmill before, and we had done a half mile jog indoors earlier so it added up to 5.5. Still need to work on my sleep.

A little dissapointed today because we didn't do the temple hill workout that I was looking forward too, but oh well. Jogged a half mile inside, then coach Davis from SVU talked to us, then Paul and I jogged another half mile on the freshly snowblown track, which still had a thin layer of ice/snow.  That layer was terrible for the mile threshold we did. First we had one mile threshold, so not too bad. Ended up running 6:06, but it was pretty hard to run at the pace waisting a ton of energy slipping around. Then 8x200m. So for the 200s I knew I wasn't going to do them on the track because I would not be able to run them fast at all, so I decided it would be better to run them on the road, so I jogged out to the road by South Campus and did block long sprints there, times were 32.4, 33.1, 33.5, 32.5, 34.1, 33.1, 33.6, 31.2, with 1:30 rests. Felt okay, but I wish I could've done it on a nice clear track. Jogged back the school and did a mile cooldown on the treacmill, then a tiny bit of core. My sleep will hopefully get back to normal next week after the long weekend. 

Well, today was super unproductive, all I did was sleep from midnight to 3pm, and then I ran two hours later when it was dark, which I really liked, because I love night runs but don't do them that often. Got my new nike tights in the mail so I tried those out. I ran to Old Main and back, and my watch died after I turned around, but it was about 6.5. Slow pace, at least on the way out. When I was running back down the hill I slipped and fell on my knee but luckily I got right up and was fine. 

Drove out to Providence at around 2 and parked at Von Baer Park, and then I did a big loop out to Millville, basically a perimeter, came back and then finished on part of the course that MC took me on in November. Pretty hilly for how much vert I've been getting lately, but good to change it up again. There was basically a blizzard going on the whole time, blowing in my face pretty hard whenever I was running south. My foot didn't hurt one bit! One problem I had was that my stride felt ever so lopsided, and I think I figured out why. I honestly think that my left leg has grown a bit he last two months, and the right leg has yet to follow, that's why the left glute has felt so much weaker, and why I've been drifting somewhat to the right. Hopefully it will even out before outdoor, and hopefully I won't loose too much leg strength, cuz I really need that to break 2. So yeah, not the funnest run, but it was good to actually get in a solid long run this week. I'll have three straight weekend's of racing (although I will be free to do another long run in two weeks) and then a break, then Simplot. 7:46 ap.

True easy run today on the river trail loop to start off the week. Felt relaxed! Ran at about noon, it was a warm 34 degrees out, which in all honesty is really good. Wet though, the river walk was super slushy, so that brought down the average. Legs still felt uneven, but when I got home I decided to foam roll my right quad, and that actually felt like it made a difference. Other then that, felt loose! 7:34 average.

Today we did a hill workout on the hills surrounding the temple. We jogged to Merlin Olsen, warmed and changed shoes and then jogged to the start which was adjacent to a crosswalk, and did 2x1000m. We ran east on Canyon for maybe 600m then took a sharp left and ran up the dugway, which is a super long hill that goes up to Temple Blvd. Ran em in about 3:40s with the second one faster than the first, I had some malfunction with my watch that I didn't get the splits. And that was with about 4 minutes rest to complete the loop and get back down there. After the second 1000 we jogged down the the 1000m start line but then went southwest to Canyon Rd. Center St. junction and started 2x400s there. Jack dropped out of the workout because he was having some major foot pain. I know how that crap feels. So it was more of a shallow hill for about 150m then it took a sharp right up Temple and got really steep, and ended at the stop sign at the top right by the temple. So I did two of those in 1:19 and 1:22, which is like ~65s on a track. The only reason the second one was slower was because I took it more conservative for the first part, but still finished faster. Then we jogged down to the bottom of temple hill on the sidewalk ride next to the temple and did 2x200 (we do 8 of those for a workout sometimes) and I ran them both in 33, where I would normally be at like 37 for the 8x200 workout. Those actually felt good. Then 4x75m up the same hill to finish it off in 10-11 seconds. Just tried to be explosive on those. Jogged back and we were done, I was planning on lifting but nobody else was so I decided I would just lift on wednesday, maybe I'll do back to back but I can't do it on friday because Weber's on Saturday. So pumped! I'm the only distance runner going, but it's all good, I've always got my HJP budsd. Mileage is looking good this week so far. 

Half mile jog upstairs and then after warming up we left for an easy run. Johnny Perez showed up to run with us, so that was great, it's always awesome running with a former teammate. We had some newbies with us so we went slow, 6 mile loop 8:00 ap. We did a loop through River Heights and the Island. 

Pretty decent workout today. We did the good old River Heights-Providence threshold, and this time coach actually came with us instead of having to babysit the sprinters, lol. Didn't feel super great jogging up, and I didn't feel super great during any of the workout, but not terrible either. The temps were pretty nice today, wish I had remembered gloves, but the sun was shining on us and I had to strip one of my shirts. Started with a 6:22, so almost on pace for a record. Felt okay, but I was having a little bit of trouble sticking right next to/ahead of Paul, and I knokw I don't need to always be in front when I'm working out with teammates, its a bad competitive habit. But we the three of us pretty muh stayed together, and ran the next mile in 6:16 (our best time before was 6:20 pace). Then Strand said that he was going to pick it up the last mile and go like 6:10 pace, and I though "okay we'l just let him drop us and maintain it. No. Paul went with him and in a good 5 seconds it looked as though they were going to drop me for good. But then we got to the top of one of the hills and took a left turn onto the slightly downhill road that made up most of the last part of the run and I decided I was gonna stay with them, got some competitive juices flowing. Mind you, at this point I can safely say I had broken my lactic threshold, so it didn't matter if I pushed it a little harder. Besides, Strava says that threshold is faster than tempo. So yeah I caught em and then Paul and I pushed it pretty hard down the steep hill at the end right by Ryan's Place Park and we hit 4:45 pace on it, ended up running a 5:55 last mile. 18:33 3 mile time, and the previous fastest was an 18:57 in the summer. So pretty successful. Then coach had us run another threshold mile, and I was beat, but did it anyway in 6:18. Felt like crap jogging back. Did some short sprints on the indoor track those actually felt pretty good, then hip drills. My left hip was kind of hurting, hopefully I can develop some more muscle on that side again soon.

Super chill run with Paul up Center Street, Sumac, and back on the canal trail by the temple. I really made sure to purely get the mileage in and go super slow, so it ended up being an 8:21, but iss all good, I'm not gonna let myself worry about the pace on easy days as much any more, cuz you gotta learn how to run slow to run fast, shoutout to Jack McCulloch for teaching me that, and before that Vickie Krull. Felt okay, but I really need to get my left legs strength/muscle mass back fast, I can't stress that enough. It was pretty cold and breezy today, but luckily the sun was out. We got back and Paul helped me practice some starts on the track, I basically sprinted fifty meters on the clap, and jogged back four times. Felt slow starting but I always have good aggressive starts in races so it shouldn't be a problem. Running the 800 fresh tomorrow! It would be awesome if I could run around 2:08, but we'll see. Might pace Kalin in the mile but afer the 8 i'll just work on getting the mileage in. Also, I'm gonna get my Hobby Jogger singlet!

So I didn't really run very fast in either of my races, but it was a fun meet nonetheless. Got to track and there was a looong time before the 800, so I did a couple of strides in my spikes (felt really good) and then chilled out until kind of before the 800 when there was a 20 minute break. In the meantime I got my HobbyJogger gear! During the break I went out with Christian McClellan from Morgan on a mile and a half and I felt kind of tired, but by the end of it I felt okay. We got back and they had already assigned heats! But luckily Kalin had gotten my6 heat assignment for me. 

Turns out that I got put in literally the last spot in a heat of TWENTY SIX GUYS, IN THE 800. We started and I scrambled on the outside to get up front, and then someone fell. So we started again and I had to do the same thing, and it really took a lot of energy out of me. First lap was 33, not good. Next two laps were 34s. I was like devastated, but I deided to keep pushing, and kicked hard and closed in 31 seconds. Think I got like 5th in the heat. Probs the first time I've run that last 200 the fastest, and the second 400 for that matter. So yeah I honestly think that if I was able to start up front and been with the front pack from the beginning, I would have run sub-2:10. Hopefully, but I was also just feeling kind of tired. Did a small cooldown jog and chilled until the mile. 

In the mile I kind of just did a pace job for my teammate. We got put in the second heat with a 5:22. Although it was a pace job, I had some trouble staying on his heels because I was tired so I just let him pace me. Then with two laps to go like I had planned I put in a decent kick and passed some people, closed in 65 and ran a 5:10. Kalin (my teammate) died off and ran a 5:20 or something. 

After that Kalin and I did a cooldown jog on the snowy trail thats north of campus towards Ogden High. Felt decent. I wanted to get 7 miles in today to get 40 but it's okay, I was like a mile off. Next week I might up my mileage we'll see. It was so awesome repping the HJP today, and good job to all the others! Next race is in less than a week at the oval, and it's gonna be the mile.

5 x (3 min @ 6:51 + 1 min @ 5:43) on treadmill.
Felt kinda tired but that's my fault for not getting a ton of sleep. Picked it up a bit on the last one. I would have done another one if my foot wasn't bothering. I think it might be the flats, but I hope it isn't a huge problem because I like the streaks a lot. After that Paul and I (Paul went for like 7 or 8 sets!) headed out on the track and did 3 200s. I ran em in 30, 30, 29. They felt really good. I've just gotta get close to that speed in the 800 soon. Confident about it. Then we ran a couple more mile on the treadmill and then lifted.

So I was planning on a recovery day today, but then I found out that the rest of the team was doing a hill workout, and since coach was going to have them do their second workout of the week tomorrow, I decided I might as well go back2back also. So yeah, I joined them. We jogged to the temple and got started after stretches. The sprinters did 4x200, then 8x100. Distance people did 8x200. I felt decent. Coach Strand worked out with us! So I didn't get the splits saved because I had to use the GPS again, but it's safe to say that I averaged 34s. And I think the best I've done before this was like 36s at the fastest, so I felt accomplished. Jogged really slow a longer way back the high school  with some freshman, then I added on around the school and on the track with 4 light n loose strides put in there. Now I'll have two recovery days before THE OVAL.

Easy 7 miles out to campus by myself because everyone else was doing a workout. I didn't feel too hot, but it ended up being 7:29 average and anything below 7:30 is a pretty good day for me. When I got back I did some lifting and then ran an extra mile on the dreadmill while I waited for my ride. Got home and my Launch 2s came in the mail, so that made me happy. As I write this I'm there is an ad for the Launch 3, lol its all good tho  I got these on sale. 

So my brother was showing a history project at the Capitol so I decided to come, and then I snuck out at like 11 for a run in the avenues around the cemetery. I was excited to run in the new shoes, but it turns out they are too big. So yeah I'm probably gonna exchange them. I ran down Capitol Hill, then headed up 4th, went around the cemetery and headed back down on 11th, then I found a path that led down to Memory Grove Park and headed back from there. Fun to run somewhere. Along with the shoe problem, I just wasn't feeling super great. I should be good tomorrow afternoon tho. 7:40 pace.

Although I was only able to run one event, this was the most successful meet so far this season for me. WE got there and the oval looked alot different than I expected, more open. We jogged two laps. After the slightly harder run yesterday I was really worried that I was going to be really tired and bomb it today, and when I started on my first warmup jog outside, it almost felt like that, but as I started to run more, by the time I had run a full mile I was feeling really good. But it was a while till my race, so after I finally got my number and stuff I went out for another half mile jog (close, my watch died) and I came back and Jack's heat (heat 5) was going. I was in heat 8, and funny because I asked my team and someone else what heat it was and they were like 6 or 7, so I freaked out and hurried over to the starting area. Luckily I had plenty of time after all and I got there slightly early. 

       So yeah I spiked up, did some warmup drills, and then they called us over to do our strides while the previous heat was going. I was super nervous, but I felt good. I was seeded 4th with a 5:02, and when the gun went off, I didn't have that super aggressive start I usually have and I ended up behind like four guys, and then by the time we were around the first turn more guys passed me and I was like oh crap. Came through the 400 in 71 seconds. Kinda just held my position on lap 2, maybe passed one or two guys. Then on lap three I pushed it decently and passed bunch of people, my middle 800 was a 2:32. So I don't want to do the math on what I closed it but it must have been fast to run a 4:51. I still felt good and strong on the last lap though. Took second behind a Herriman kid. I was closing on him on the final turn, but then he sped up and held his position. Would've been cool to win a heat but that doesn't matter. So happy, seeing that this is a season PR by 11 seconds and an all-time best by 4. 

       Jogged around with Jack for half a mile outside, then we waited around forever for the 4x8, and when they were just starting the girls 400, coach decided we should leave. So Jack and I ran about a mile and a half together then met them at the bus, but the bus driver wasn't there yet, so I ran a bit more, then coach decided that we were going to just do the 4x8 because the driver was taking along time to get there, so we went back in, and like ten minutes later he showed, so we decided to leave again for good. So kinda dissapointing, but it's indoor, I don't need to be killing my legs just yet. Long run tomorrow, wish I could be going back down there, but I have a dang piano recital!

 It was like a whitout when I wanted to run today wich was in the afternoon, so I ended up driving to the rec center to do run on a treadmill. Woohoo! I got started on it at around 7:30 pace and I was just super bored, and I had thought about making this kind of a workout earlier, so I decided to bump up the pace periodically. Splits looked something like this:

7:40,    7:30,    7:30,    7:20,    7:00,    6:45,    6:30,    6:15

Then a half mile cooldown at 7:30 pace. Realized that basically every .1 mph is 5 sec/mi faster so that was nice to know.  So yeah it kind of sucked for the first half but then after that the endorphins really started flowing and I felt good. Last three miles were 6:30 average so I'm happy with that seeing as I've done many 3 mile tempos alone at that pace. I could see my reflection in the window the whole time which can be a good and bad thing, but yeah my form looked very Kenyan-like, no biggie. I wonder if this is any more beneficial than just setting it at the pace I averaged and running that for 8 miles. It's definitely easier on the mind. Did the standard set of lifts and got outta there. Good solid day, and I feel fine about running semi-hard because if I didn't have other obligations I would have been racing today. Also, I went to Al's today and tried on some shoes, screw the Launch, I think I'm gonna get the Saucony Zealot! They felt nice!

       So the opposite of last week, I came to school with warm clothes packed expecting an outdoor workout, but we ended up being on the treadmills. So I got out of 7th hour early, changed, than ran over to a street to grab my shorts, than back to the school and that was pretty much my warmup.

       Workout was 2 x mile at 2 mile pace (5:20 for me) with 3 minute rests, then full recovery, then 6 x 1 minute at mile pace (4:50) with 2 min rests, full recovery, than 6 x 30 seconds at 800 pace (14.3 mph, gradually up to 15 mph, so date pace to goal pace and my date pace is around 2:05 based on my mile, with goal pace just sub-2). Ran the first mile rep in my trainers just to be safe, felt decent, started hurting a tiny bit, then the 3 min rest switching into the flats, and the next one felt about the same. I believe that whatever pace you can run those at, you can put those together and run it for 2 miles once you spike up and have competition/adrenaline. So I'm confident about Friday, I know I can get well under 11:00. Then the rest of the workout was pretty fun, I just wish we could've done it on a track on a nice warm day. On the 30 seconds reps I really focused on shortening my stride and quickening the cadence, I gotta do that if I wanna have the leg speed to run sub-2. Half mile jog, then I lifted. Started doing bench and it felt kinda easy so I didn't give myself enough recovery before I increased the weight/lowered the reps, and I almost couldn't do the last one, oops. Then another half mile. 

       I was reading my entries from a year ago just barely and this week in 2015 we were wearing short shorts outside, doing barefoot strides on the turf, and trail running up Logan Canyon. But you know, the worse the winter is, the better the spring. 

Easy run with Paul up to USU, down to first dam, and back on the very powdery canal trail.... dunno why we chose that way back. 18 degrees today, colder than it's been in a while, but it was bright and sunny. 7:39 AP.  When we got to the temple we ran right into Spencer, Hayden, and Eric from MC! So that was cool. We got back and hung out, did some core. I'm going to try and do core whenever I'm not lifting and it's not the day before a meet. I've really gotta keep that strong. 

Today we did the regular River Heights-Providence tempo, 3 break then 1. Jogged up there and I didn't want to waist time stretching a ton so Paul and I started before everyone else. Saw Hayden before we started lol. Splits were about 6:29, 6:15, 6:07, but my watch hit a mile slightly before we started so first mile was probably a little faster. The new Sauconys felt decent, nice plush cushioning, and I think they'll good to last me through the end of outdoor. I felt really tired the whole time; I could barely keep my eyes open and my form wasn't solid. Chilled out for a few minutes and then we did a little loop for the extra mile, which we kinda just maintained pace on so 6:14. And we saw Hayden again haha. Ran back and we still beat the other kids who only did 3 miles. We did some strides in the hall at the rec center and then lifted.

Pre-meet today, just a little shakeout, we ran slow because we were with some less experienced kids, it was fun running with them. We did a run that we haven't done in forever, out toward Bridger Elementary north-west of us. We'll probably start running out there maybe once every two weeks.  My watch died so I didn't get the average but it was probably around 8:00 pace. 

Well, today was quite eventful. Kind of slept in for first hour but I needed the sleep. Then I left to get lunch before 4th hour ended and we headed out, but Coach took like half an hour to come with the van. So we finally got on and after about an hour and some backtracing after missing some exits, Coach Strand got distracted and we flew off the road into the median, it was super scary but noone got hurt, although we had to wait about an hour to wait for a tow truck. We got back on the road and got to Boise smoothly, although our sprinters missed the 60m. So it was maybe an hour before I had to warm up, and when I did it was super super foggy outside, bu I didn't want to run inside. Went for a mile. Came back and hurried and changed into my race kit, and I got to the checkin place and my heat (heat 1) was already warming up on the infield! But no worries, I got out there and was able to have enough time for drills and strides. I felt really good doing them. 

I was seeded 13th, which put me on the very outside of the first of two water falls. I was in the faster half of my heat (fastest on the outside). The gun went off and I got out really well, front of my group, then the other guys cut in and I was second. After about 2 or 3 laps I moved into the lead for maybe a lap and a half, and that was cool, but then some guys passed me, and I was in about fifth. I was hitting 40 second laps almost perfectly, shoutout to my coach for letting me know loud and clear. Came through the mile in 5:21. I felt pretty smooth. On one of these laps there was a kid who I tried to pass and then he sped up so i had to wait till after a turn to pass him. Then he passed me again but I got him shortly after. This part of the race is where I started to loose some focus and started hurting. Ran some slower laps. But then I looked up ahead and I saw a kid in neon green, so I decided to maybe try and catch hime. Final 400 came and I didn't have a ton of evergy but I know I kicked it in somewhat. I closed in a 36 second lap, so not too slow, not too fast.  Caught the neon green on the last straightaway, passed him, then he passed me again, and we both did a sprinters lean at the line and he beat me by a fraction of a second. It was nice not having to like line up. 

Ran a 10:44! Which could probably be like a 22 second PR if you compare it to my 3200 PR of 11:03. I'll keep that PR seperate just for organization, but yeah, obviously my 3200 PR isn't 11:03 any more, it would be like 10:40. I made sure to watch the fast heat, shoutout to Garek Bielaczyc for running a 9:00, he lapped like everybody and broke the meet record by nine seconds. Cooled down for 2 miles outside. The fog cleared up so that was nice. There was actually alot of space to run because of the huge parking lot. I'm running just the 800 tomorrow so I can truely see how fit I am in that event. I think I can get pretty close to my PR, so I'm excited. PR is 2:04.7, and at Simplot last year if you ran low 2:04 or lower than you qualified for finals, so hopefully I can prove tomorrow that I can squeeze in there come two weeks from now. 

I woke up at about 7 and showered,  then got breakfast, than we were ready to go. I wasn't feelin to great, so I was scared I would do terrible today. I was just tired from the 2 mile and I could've gotten more sleep. The 800 was at 2:55, which gave me about 5 hours of downtime. So I kinda just chilled, jogged a little here or there, watched races. My legs were still pretty tired. I rolled out and they felt a little better. I made sure to warm up early, and it was smart. Watched Johnny (USU) run a season best so that was good. 

I was in heat two, seeded right in the middle. I felt decent coming off the line, I got right to front of the pack and was ahead of all the kids seeded faster than me when they cut in on the second turn. Came through in about 30.xx, so I was excited to see that. Started to feel it coming onto the homestretch on the next lap. That was like 32. 400 was 63. I saw 62 and I thought I could PR if I pushed it and ran even. I was constantly worrying that someone was going to pass me. I hit the last lap and I was like crap I've gotta go if I wanna stay in front. So I started sprinting the last 200. When I hit 100 to go I could hear someone gaining on me, and I just tried my hardest and I didn't get passed so that was fun. 

I've never crossed the line first in any race before, overall or a heat. I kind of think that I could've run faster in a faster heat, but then again this way I could always stay in lane one and didn't run more than 800m, and still had people pushing me. I know the 2-mile took something out of me, and I potentially could've PRd if I was fresh. After my glutes and quads were completely shot and I had to lay down for a minute. Cooled down a mile with Johnny and then we were off. When we got back I got in the rec center, ran two miles on the treadmill, lifted, then ran another mile. Didn't hit forty, I might jog some tomorrow morning just so I can, but I'll add it to Saturday on FRB since it says Sunday is the start of the week.

Ran with Paul today up to Cliffside, around Gibbons Park, and then back through Providence. It's been a long while since I've run up a hill for a sustained amount of time, even 5 minutes. Given it was a steep hill, but yeah my lower legs killed. Quads felt fine tho, must be the squats I've been doing. But after than hill climb my upper achilles and lower calves were burning for most of the run, until we got back to main street and the light took forever. Go7:t back to the school and did 4 strides on lane one of the freshly plowed track, oh yeah. Beautiful out today, nice and sunny, and relativley warm. After that, you guessed it we lifted. 7:42 avg. on the run. 

8 x Temple hill today. Splits were:

34.2 
34.6 
35.5 
34.3 
33.8 
33.7 
33.8 
32.6

34.06 avg.

(For 200m steep uphill with 2:30 rests)

Felt decent today, I think that's my best average ever. I felt pretty good on most of them then it started hurting at the end of the 6th rep, and Jack and I pushed it as hard as we could on the last one, it hurt, felt like I was being crushed by gravity. We were on the ground. Fun times! Haha I actually did a decent amount of core today, I'm going to make sure to do a solid session of core every other day, with weights on the other other days, except for when a meet interupts it. 

Got to practice, did the half mile warmup upstairs, and then coach had everyone do like quite a bit of core, and I was surprised since I just did a bunch yesterday but I tried not to complain, it'll be good. Then we headed out for a run with the crew. Today was super cold, about ten degrees cooler than I expected and I had brought shorts. It was pretty slow at first because Jack likes to mess around when we're running with everyone, then Jack had to pick up his car from the auto shop, so Paul and I went on at a normalish recovery pace for us, last 5 miles were 7:20 ap. We actually did a loop out north of the school because thats were Jack's car was, it aint a bad place to run it's just pretty lame. Did a few strides on the track after. Pollution was bad I'm sure too, but we didn't wanna use the treadmills because I can't run more than like 3 miles on a treadmill without wanting to crank up the pace. Afterwards we lifted and I moved up to 100 lb for bench and 165 for squats yay :P. Kept cleans the same tho. 

So today we had our hardest workout of the indoor season, although I'm not sure that I took as hard as I should have. The workout was 10 x 400 @ mile pace or faster with 3 mins 400m recovery, so 5 miles on the track. Splits:

74.8,     75.0,     77.1,     73.2,     71.7,     74.0,     69.7,     71.3,     66.7,     63.6      

71.7 AVERAGE

So coach was going to have us do a threshold today but I really wanted to do this workout further out from Simplot, so I got him to change it. The air quality is sooo bad, if you didn't already notice, but running outside is still great. Temps were in the low to mid 30s. The backstretch of the track had a long 50m patch of ice, but there was just enough narrow space to sneak past it easily enough. After a mile indoors, got out there changed shoes and started. I went at what felt like mile pace for me, but it was slower, I was supposed to be at 72.5 (4:50). Took me a while to get into it. By then I was half way through the workout before I started running faster. I still averaged under mile pace due to those outliers at the end, which I'm actually happy about, but I should have stayed even. Felt decent though, I can't wait to do this on a nice warm day during outdoor. Last two were reasonably hard, but not as hard as I could have made them by running the whole workout fast. Still ran a faster last rep than I did last season with much slower overally reps. Cooled down about half a mile inside. No core today. 

Procrastinated my run, also woke up at noon today (no school) so I did a night run up to main street, ran north, than took a street east until I hit temple blvd and head back from there. Felt decent. 7:37 ap with 7:02 last mile. My foot was hurting me a bit but then I stopped and loosened my laces and it felt fine. Pumped for the Olympic Marathon Trials tomorrow! I might not get to watch them :( but can't wait to see what happens especially on the men's side. 

So I slept in, traveled, than we got back too late for me to do the long run on the treadmill I was going to do. Super dissapointed that I couldn't run today but hopefully it just means I'll be more rested for Simplot. It's kind of iffy because maybe mantaining what I was doing would bemore beneficial but we'll see. 

So I actually woke up in the morning today (at like 9) and then I was on the road by 10. Decided I would do my threshold today in order to be fresh for Simplot, and my prelims are on Friday so kind of a long ways away but we'll see. I headed out to do my warmup in tights and a long sleeve shirt and I was like nope screw this it's pretty warm today (it had just rained and snowed so the inversion was gone too) so I after my warmup I changed into shorts and a sniglet, and decided to wear my road racers too. Started and I felt kinda flat, and I felt flat for basically the rest of the time. I was doing a three mile loop out behind my house. I hit the mile in 6:16, and then mile 2 in 6:28, and shortly after I had my heart palpatation again and had to take a rest. That doesn't worry me too much because it only happens once in a while and never in races 2 miles and under. After I got my heart rate back down (bad I know) I finished it off with a 5:49 split. Hung out a little longer than I should have before my cooldown, did that and then some strides on the road. 

Today was an easy run while a couple of my other teammates did a threshold. Finally, the weather is fantastic, I think we actually broke 40 degrees, it was sunny, and no inversion! I ran in  just shorts and a tshirt, and even then the warmth was more than I was used to. Kalin and Paul left during the 800m warmup and so I jogged up to River Heights after the drills and met them towards the end of their tempo. I felt pretty tired actually starting out. Waited for a minute up by the cemetery and then Paul came, ran about a half mile with him at 6:20 pace, turned around to meet Kalin but Kalin never came, he had turned around because his shin was hurting. We went back pretty slow (by now I was feeling better). Got back to the track and Coach had me do 4x200 @ 800 pace w/ 1:30 rest. I ended up doing them faster than date pace but the point was to run them hard. I ran 29.0, 29.5, 29.4 29.4. So that was a 1:57.3 if you add them up... yeah maybe someday. But add seven seconds to that and it's still faster than my PR..... that means it's time to PR! Hung around for a while talking and then we did the full set of lifts. Did I mention the amazing weather!

4 miler to the end of the river walk and back, (no GPS) and then 4x100m all in the 13s. Felt decent. Paul and I sort of left on our run and skipped the team warmup and coach wasn't completley happy about it, oops. It wasn't as warm today, but it was still nice. Then I practiced starts and did hip drills. I'm heading down to Simplot tomorrow to run on the track the day before I race and watch races. It's gonna be sick! Good luck to all.  

Premeet at the Wooden Oval. Jogged half a mile, did strides on the track, jogged some more for two. Not alot of distance, but it was gonna be a low mileage week anyway. My hamstring was sore like the whole time after. It was super fun watching the mile and two mile prelims. Pumped for tomorrow!

Well, I might have learned some lessons today.  No matter what kinds of lessons they were, I've gained experience.

After getting home at 11 after going and watching on thursday, I got everything ready as fast as I could, ate my pasta dinner, and showered. When I got to bed it was already past 12, so not optimal. I think I slept pretty well nonetheless, and I had a good sizeable nap on the bus up then next morning, which left at 7 am. When we got there it was just like Boise all over again, I had around five hours until my race. Considering that, I decided to go on a two mile shakeout, so I left and did a loop around campus on the grass (there was no snow in sight!) and ran around the turf football field a few times. I felt really good and it was nice and sunny and beautiful out. 

Chilled out for four hours, watched races, and when I heard first call for the boys 800, I thought that meant it was time to warmup, so I did a mile outside. I got back in and got everything I needed and headed down there. I got to the check in table and found that they had already checked everyone in! But luckily I found someone who checked me in late so I wasn't scratched. Then it was just a matter of time. I didn't pay too much attention to the other races. I got on the line (I was #2) and they said on your marks but then made us stand up. Then we got started right after that. I almost slipped starting but I got back on my feet fast. I ran super hard the first 50 meters to get to the front, and a kid almost got in front of me but I sped up, and didn't even make contact with him. Came through the 200 in 29, still in front. Came through 400 in 60. I started feeling it about 350m in. Watching my race video, I started to tighten up at 500 meters. I was imagining myself on an outdoor track and where I would be. Guy passed me with 200 to go, and got a gap on me, but it didn't get any bigger, it was just maintained for the rest of the race. Last 400 was 65, split into a 33 and a 32. I made the mistake of looking at the clock on the last stretch and that probably slowed my time down. The clock was off so I thought I ran high 2:04, so I was really hopeful about making finals. When I was walking away my quads and hammys were hurting once again, that only seems to happen after running an 800.

They misplaced our sweats, so me and a bunch of other guys from my heat were looking for them for awhile, but then we were told where they were. I watched the rest of the heats, then went on a half mile to a mile cooldown, then came in and checked results. I looked at the names right below the qualifying line first and I immediatley saw mine, the second one down. Yep, I missed finals by two spots. I instantly felt really terrible, and dissapointed. I ran outside and ran to the other side of the arena at like 5 minute pace. I was mad. Got back to where our stuff was and it was first call for the medley. So I got ready and soon we were waiting for it to start. I geuss I felt okay before it. I was just ready to blow off some steam. Indorr Medley goes 400-200-200-800, so I had to start running earlier because the baton was coming in faster. When I got it we were in second to last place with last way behind. I got it and sprinted to catch up with Davis J-team (J-TEAM!!) and a green uniform. I used alot of energy trying to catch them and ran a 59 or 60 my first 400. Than I started to blow up and they pulled away. I felt sooo tired, I just couldn't go faster. I ran like a 2:11-12 split, it was really bad. Still matched my 800 time from USU haha. Cooled down about 2.5 miles and I was done. 

Well, despite the way I felt mentally and such, I decided to run today. I was just going to do 8 miles but when I left the house I decided to get 10 for a real long run. It was good to do that. Ran from home, up Center, up Canyon Rd, up the Bonneville Trail, and on the Highline Trail before turning around. It was great out today, probably and around 40 degrees and sunny, almost as nice as Tuesday was. I has to stop alot for various reasons, but it was still a good recovery run. Started out running 8 minute miles and then my last few were sub 7. 7:39 ap.

So this week I'm not going to do any real workouts in order to recharge mentally and somewhat physically for outdoor season. That doesn't mean I can't push it a little bit on some of my runs but yeah, It'll basically be like a given week in early summer xc training. Moderate aerobic.

Today Paul was feeling sick and Kalin had a job interview and I don't know where Jack was so I ran on my own, did a loop out to Providence on Spring Creek Road and kept going south a bit, then came back through some neighborhoods. I wasn't feeling too shabby so I went 6:56 average for the run. My left leg was having one of it's weak days tho and the left shoe felt weird. I tried not to let it bother me, cuz stuff like that usually comes and goes. That was 6.3 miles. I got back and did 4x100 on the track with accelerations and decelerations so it wasn't too intense. Then I lifted. 

6 miles on a loop out north today at what turned out to be 7:00 ap with the last four miles sub-7. It didn't even feel that fast, more like 7:10 pace. It was a bit warmer today than yesterday, and the sun was out. Track starts this Monday, Leap Day! My legs were still feeling off balance, but they felt good as in not tired. When I got back I did a couple 200s in just under 30 on the track, I felt tired for those. Then I did a bunch of core workouts while I waited for my ride. Tomorrow I'll have somebody to run with, and somebody better come and run with me or I'm gonna loose my mind. 

Easy 5 miles down Park Avenue and back through the River Trail with Paul. 7:12 pace. We got back to the track and Miranda O'Very was doing a workout there lol. We did 4x100. Didn't feel too bad today. It's been getting warmer all week too. 

So today I decided to do a pseudo workout, which was just a fast run. Turns out I wasn't feeling too hot today. I ran with Paul up to Old Main, then kept going east and down the hill the First Dam, and came back on Sumac and Center St. I decided to where I Cliftons for some reason, haha, those shoes are definitely trashed. So yeah, I just didn't feel too great and neither did Paul but we kept it going, and the only time we stopped without a light was when I had to tie my shoe. It was really tough going up Old Main, and then it was a bit easier to open up once we started going downhill. Finished up with two laps on the track. Non grade adjusted splits were: 6:53, 7:21, 6:51, 6:15, 6:55, 6:36, 6:34 and 6:10 for the last .3 No strength work today, I was too tired.  6:45 average. 

Well, my plans for running changed today when I left my running stuff in seminary and the building was oddly locked after school. So I went home and did homework and procrastinated my run until about 8 oclock so it was dark. To get 40 this week all I had to do was run 4 today and 10 tomorrow so I went on a nice little run out to Willow Park, and then I took a detour on the way back in some neighborhoods by Woodruff. Felt relaxed, it was 7:40 pace. Since I didn't have my normal trainers I decided to whipped out some shoes I havn't worn since Junior XC season, the Brooks Pure Drift. They are zero drop shoes with almost no cushioning. I think they got me injured when I wore them lol. But I thought it wouldn't hurt to wear them for one run, it's not like I'm running in flats everyday (S/O to Joe Howell). I like night runs sometimes. Track starts on Monday!

I was planning on running in the morning, but typically, I slept in and had other obligations during the day. So I was not able to do my long run until it was getting dark but I decided to still do it, BUT I got dropped off all the way out in east Hyde Park, about 10 miles from my house. I saw Ethan out running like right where I got dropped off, lol just missed him tho. Mile one was nice because it was way downhill, then I ran up to the Shoreline trail but it was too snowy so I dropped down to Lundstrom, ran through the neighborhoods a bit to get enough mileage, went sort of around the Logan Cemetery and by the Spectrum, down past Old Maine, and I stopped off at the LHS track before I headed home. Almost all the snow is gone for practice on Monday! Did some strides there and went home. A nice surprise. I started with two shirts but it was too warm so I had to hold one the whole time. 7:23 average. Would have been faster but the trail part was really slow. It was dark basically the entire time, good thing I had a head lamp. Felt pretty realaxed and ran at sub-7 the last few miles. 

Firsta day of practice for everyone today! It was pretty great, although we had to go through things slower because of the large group and not everyone knows what they are doing. We started with a full team meeting, than we broke off, jogged a couple laps, did warmup drills, than coach had us run to Willow Park and do hip drills. So we did that, jogged a mile on the grass there, than coach told Paul, Ryan, Jack and I that we could run as much as we needed to on the River Trail, so we went there and got to the end, turned around and headed back. Jack has decided that he is pushing it more on easy runs than he has before (before he didn't want to go below 7 minute pace) but now he's going 6:45 or faster. We'll see how that works out for him, but I know that even though I can do that pace, I'll get burnt out if I run that fast on every recovery run. But today wasn't recovery and it's still and easier week so I ran with  him. 6:51 ap. We got back to the school and some MC goons were werking it on our track! I got a bit more mileage and run part of Spencer's 800 with him, than did strides and core with the team.

Today we had no school because juniors had the ACT, so that was great, I got a ton of sleep. Rode my bike to practice. The entire team did a warmup jog and drills together and then we separated. We ran to Willow Park again and did an awesome fartlek workout! I felt pretty great. It was 

4x (3 min hard, 2 min easy, 2 min hard, 1 min easy, 1 min hard) w/ 3 min easy in between sets

We went out pretty hard on the first one, I don't know what the pace was, but then we settled in and I stayed at pretty much the same pace for all the pushes, which was probably and average of 5:40 pace, so my 5K PR pace. Pretty sure I could do a 5K faster now but that's my PR. It was basically all on grass, but I didn't mind too much, I just pretended I was in a cross country race again and it was good. Did it all in my trainers too.  I tried to push it hard in the last 3 min segment, I was probably around 5:20 pace for that one, than I ran the 2 min part slower, oops, and pushed it super hard on the last part. The sun came out halfway through the workout so I dropped my shirt, it was glorious! When we got back we did 4 40 yard flys on the turf barefoot it was great.

 I love outdoor track practice. I just can't wait to get back on that rubber again and feel way fast. We've got a threshold on the road this week, so no track work until later. I got waymore mileage than I actually wanted to today, I'll just take it super easy tomorrow, but I'll still go over 5. 

Easy day today! We had a dumb little meeting for the people that are being slow about registering in the media center and then we got started at about 3:15. Did our warmup jog, drills, and left on an easy run on the river trail. The pace felt relaxed, but it was pretty good, we averaged about 7:05 pace. It was so warm! I'm already falling into the bad habit of losing my shirt as soon as I start to feel uncomfortably hot. Paul and I ran with Jack until the turn around and then he picked it up, which must have been pretty fast because we were sub-7 on the way back. Then we did 4x100m on the track, with 300m jogs. I was probably high 13s low 14s on all of them, didn't time em. Finished with hip drills and core. We did flutter kicks, I hate flutter kicks smh. I've changed my weekly mileage goal from 40 to 45 because I'm already over and still want to run 10 miles on Saturday, and I feel good. 

5 mile threshold today broken up into a 3 and 2 mile run. I have been looking forward to this all week because I wanted to see how fast I could go. Ran a really slow warmup with the girls up to Ryan's Place Park, we did drills and then got started on the same 3 mile loop as always. Didn't feel super great at the beginning, but that's because we were going like sub-5:45 pace. First mile ended up being 6:03, but my watch didn't beep so I didn't know. But I did look at my watch for the average and knew it was a decent day. Mile 2 was 6:08, I felt kind of tired but I definitely didn't feel really bad. Bjorn (a friend of mine who is an assistance athletic trainer) was there and he road his bike while we ran, and he rode next to me for the second half, so that was cool. I just really tried to focus on keeping good form for the rest of it and ran a 6:06. My shoe lace came untied toward the end but I just made sure not to trip.  That was an 18:17 3 mile. So I was pretty beat but I recovered super fast. We had about 8 minutes in between runs, which is a lot, but oh well. I didn't feel too bad for the 2 mile, it honestly wasn't much worse than doing another mile. I ran that in 6:10 and 6:01, with the the first mile being downhill and having to run uphill coming back. I'll admit, it felt like a race at the end, but it was the end of the longest threshold I've ever done. So I was super satisfied. Then on the cooldown Paul lead us on this weird side trail that still had a bunch of ice on it, but it was fun. Did strides when I got back but didn't have time to do anything else. 

I've been hesitant to say this on here until now, but I think I am in the best shape of my life right now aerobically. I wish I could race a 5K right now, I know I would at least run under 17:30 since my PR is 17:39. But I am really looking forward to running the 3200 at Hurricane and getting another big PR from Boise. Did I mention that a year ago I was running 2 mile thresholds at 6:15 pace at the fastest? I've been climbing the ladder ever since but I think I've made a big jump in the last month. Who knows, maybe sub 10 could be possible? (at the end of the season) :D

Half day today so I got to chill out for a few hours before practice. Boy is it warming up quick! Rode my bike again, that was fun. Started with a half mile barefoot on the turf and then the distance group did our warmup drills. Then we ran canal! The canal trail has been treacherously covered in ice and snow until this week so it was great to get on it again. A large stretch of it was completley melted and almost dried. But further east it was pretty wet and muddy, but that was fun to run through. I just ran with Paul for most of the time. I kept my shirt on! I know, you're proud aren't you. Probably because it was my HJP shirt and I really like that shirt. The run was 7:17 AP. When we got back we did strides, I felt pretty dang rusty for those, and then we did a bunch of hip drills and core. Seems like that'll be the routine on recovery days. We have a pretty hard week next week so recovery days are going to have to be just that from now on: Recovery days. After the core Paul and I went into the weight room and lifted like always. It seems like my coach doesn't really care much about lifting any more but I'm going to try and do it twice a week until the end of April. 

Oh yeah last thing, I hit 4,000 miles today (going off Strava).  For the blog I hit it a couple days ago. 

I finally was able to hit the trails again after a long winter. I woke up at noon and met Paul at Dry Canyonat 3:00 to run the Deer Fence trail. The only snowy parts were the little hills facing north, but other than that it was dry and clear. I felt pretty good from Dry to Prov, but then after we crossed that canyon I started to not feel that energetic. Paul already wasn't feeling good and I kept dropping him tho. I was hitting low to mid 8s. It start to get pretty hot on the way back and I got thirsty. When we got back to Dry we were at 7.2 so we just ran back and forth on the flat stretch at the end to get 8. 7:47 average. I haven't run that slow in a while. Paul left and I did some strides and then drove home.

This week was higher mileage than I've done since XC season, and I don't plan to hit again except for maybe spring break. Running 40 mile weeks has really worked for me verses trying to run a ton. But yeah as long as I hit 40s I'll be good and then I'll drop down in May. I was telling Paul that I've changed my official 2-mile goal from 10:20 to 9:59 because it's starting to look more realistic. We'll see. I'm conflicted on what events I want to focus on. 

actually feel trashed from the past week.... better make sure to recover well between workouts this coming week. 

Temple hill repeats was what we did today. Same as the week before Simplot (8x200m, 2:30 rests, pretty steep) We jogged up there right away after the team meeting and did our warmup drills. We had quite a group of people out for it. Temps were nice, prolly mid 40s. I started with Jack (he said he would pretty much just stick with me on em, although he isn't too much fitter than I am) So I got through them without too much grief until the last one where Ryan, a sophomore, took the lead and ran like a 28, I tried to cover his move but I literally couldn't. In the last one fourth of that sprint I tied up so bad and couldn't go any faster. I still ran like a 32. I was on the ground for a few minutes after that, I just couldn't get up and I was in a lot of pain. I had to walk back down the hill slowly because my glutes were still on fire. Layed down with my legs up a bit, Jack massaged them some, and they felt better. Got up and after about 10 minutes we jogged back to the school, did strides on the turf, then hip drills and stretches. Lastly Paul and I rana mile barefoot and that was it.  I would put down the exact splits but I think I lost my watch (my timex not the GPS don't worry) so I'll put them on here later if I find it. I think I averaged like a 33 mid tho, my previous best was 34 flat. 

I'm gonna take it super easy tomorrow. Here's something my freind Mark Summers (serving a mission in Argentina) said in an email today: "Remember, the season ends the [third] week of May, that is a long time. Be careful, don't get burned out".  I think I'm gonna be careful. 

Easy recovery today. We did our hip drills and core first because there was a soccer game about to start, and then we headed out on our run towards First Dam. I wanted it really easy today and didn't want any big hills, so Paul and I cut through Merlin Olsen Park and then ran up Canyon Rd., then got on the canal on the way back, where we me the rest of our team and Isaac turned around with us. On the way out I made sure we didn't go under 7:30 pace. It was kind of hard not to but it's a good strategy to use for a recovery run. Picked it up with Isaac though. 7:14 ap, so a bit faster than I would have liked but the way we ran it, I feel well recovered. My inside left shin was kind of bothering me the whole time, that's the first time I've had shin problems all season. Probably from goin 5 over last week. When we got back we did 4x100 and then I jogged a lap to make it six. Ice cupped my shin, so hopefully that'll help. We have another threshold tomorrow.  

I realized today that I'm the only guy on our team that doesn't train in basketball shorts... lol

We ran our usual threshold/tempo today in River Heights and Providence. I tried to jog up slowly. Bout a mile and a half warmup. After our drills we started and I told Paul we should go out relaxed and conservative at the start, so we drafted behind Davis because it was windy (and kinda cold brrr). That made sure we weren't under 6 minute pace the first half mile. I thought Davis was doing the three mile loop but it's his first week back so he did two miles. It was going to be fun to drop him so I was a little dissapointed (I know that sounds mean). Paul and I stuck together for the rest of the time and I let Paul do most of the work. It was great because I got a pr on the 10th East segment, 5:53 pace for 4th ranked. I didn't feel any kind of burning in my legs. They were tired by the end but not the lactic acid tired. Our splits were 6:07, 6:03, 5:58. Jack freakin ran a 17:02, he killed it. We ran like 18:08. I was planning on just doing another mile after that but I felt good so I went 2 with Paul. Again we stayed together and we ran 5:58 and 6:05 splits (downhill then up coming back). Again, it felt good! We jogged back slow and did strides on the turf. Finished with bench and squats. We have a killer track workout on Friday that I'm actually looking forward to. 

.5 miles team warmup, hip drills, and then a super slow group run of about ten of us on the river trail. I'm glad we went slow because of the workout tomorrow and it felt super hot. So that was a 4 mile run 7:55 avg, it was great to chill and it's a nice day out. Back at the track we did 4x100m sprints w/ 300m jogs, that brought the run down to 7:45 ap. It's funny because we've left the track everyday so far and everyone else has only seen us running really slow or doing short sprints, so they must not think we do much, lol that'll change tomorrow. After the strides was some hurdle mobility drills, it was good to do those again. Finished with a bit of core and stretching. 

The much anticipated track workout was today. It was a nice temperature out, but it was overcast and gloomy, which I don't like. It psychs me up more when the sun is shining brightly against blue skies. Oh well. Did a little less than a mile warmup and drills. Then after coach explained the workout the team got started. It was 4x1000m @ 3200 pace w/ a 400m jog in 3 min rest, full recovery, than 4x400 @ 1600 pace w/ same rest as before. I got started and heard big loping steps behind me, it was Ryan, he's new to the team but he's done decent. He sat on me until the 4th rep where he fell off pace. My times I hit were 3:26, 3:24, 3:20, 3:20. I wanted to get 3:20 average because thats my pr pace but I think that it is really hard to hit 3200m pace on those. I felt good for the first one, kind of good for the second one, and the next two just hurt bad. I am not going to gauge that for my 3200 next week, like I said I really think it's just hard to hit that pace, and it's my first track workout in a while.

After the recovery and spiking up, I started the 400s. Tried to stay relaxed for the first one, so I was happy when it was a 68. Next two I pushed it a little more but at basically the same effort for both of them, and hit 66s. On the last rep Coach Strand ran with me which I was really glad about because he helped push me. I went out hard for the first 200 and was like oh crap this is gonna hurt, but the next half went by pretty fast. That was a 62. One of these days I'm gonna dip below 60 in a workout I'm sure. But after that I was hurting alot and was on the ground in a fetal position for a couple minutes. I feel like if you do that once, you will do it at the end of every single hard workout. So there's some advice lol I already have the habit bigtime. 65.5 avg. (aprx. I didn't get the decimals). So that very much exceeded mile pace it's 4:20. I figure if I can do those at 4:20 pace pace than I can run a 4:40 mile. 

Got up, got the "skin shoes" on and did 4 barefoot laps on the turf. Then the team did hip drills and Jack and I went in the training room and took an ice bath, I have'nt taken one in a while, so it was shock but I'm glad I did it. I'll be in Salt Lake tomorrow, I think I wanna do my long run somewhere cool but we'll see. (sorry for the long entry)

Today I went on a moderate paced semi-long run up City Creek Canyon (SLC). It was super cool, I just wish it was dirt and not pavement. Once I found the right path, I went high scvens up the canyon and low 6s down. Felt decent, but my left foot was bothering me going up, kept having to rub it out a bit. Once I turned around it was all good. It was fun going down, but I knew I was giving my shins a beating. Beautiful day, a little hot actually. 

So today I didn't know if we would be on the track or the treadmill because the weather was super sporatic, but it ended up being nice for the time slot of practice. We have a dual meet and an invitational this week and varsity is running at both, so we had an easier workout. After .5 warmup ad stretches (I don't like that coach only has us warmup half a mile) we did 2 x Mile @ Tempo with mile jog in between. So pretty easy, but it felt harder than it should have (the track psychs you out). Ran in a pack with Paul, Davis, and Isaac the whole time. Our goal was just to hit 6 minute miles, and we went 5:58 and 5:58. It was kinda cold too so that prolly had something to do with it. Stayed relaxed. Went to the restroom, changed into my spikes, and then did 4x200 w 200 jogs, continuous. Wore my vics for these, and it felt really weird running in them again after over a month. Don't know the exact splits but I ran em all in 29-30s. On the jogs I kept feeling a shooting pain in the arch of my right foot, and I had to stop and rub it. Only happened with those spikes. It happened at USU also during races, but it would fade away after the first lap. I didn't feel it when I was running fast and on my toes today, so racing I should be okay. Did a mile cooldown, hip drills, and lifts. I wanted to get 8 today but it's probably for the best that I kept it low. 

Today the weather was just awful for our run, way worse than yesterday. Me, Paul, Jack, and Dallin did an easy run on the river trail, five miles. On our way out going south we had the cold wind and the snow blowing in our faces and it was terrible. Then it stopped after we turned around, and I was wearing a very warm fleece jacket so I got pretty toasty. We did strides on the track (4x100) and then Paul and I finished to 6 on the tread. This was all a premeet for the lowkey four team meet tomorrow in Draper, then we have an easy day, then we head down to Hurricane, so this week basically consists of strictly racing and recovering. 

Today was sort of a long day. We took the hour and a half bus ride down to Draper and it was actually nice weather and sunny down there. I basically waited around for my race which was near the end of the meet and jogged a little here and there. When it was time for the boys 800 it was already like 7:30, it took them way longer than they needed to to run the meet, because they were only putting eight to a heat in the distance races, and they usually only used half the lanes in each sprint event. It just didn't make sense. To add to it they randomized the heats, they didn't even have us like self seed or anything. I hadn't done my warmup yet when they called for us to check in, and after we did, I thought I had enough time to, so I ran about a mile. When I got back to the track heat 1 was already on the line, but luckily they let me be in the next heat, which was great because Christian McClellan from Morgan was in it. I didn't have time to do drills.

When the gun went off, Christian bolted from the line faster than I did, which was surprising. He took the lead and I kind of hung back, but I felt anything but comfortable. Came through 400 in 63 so slow. I started to reel him in from the 500m mark and I got up to him at the start of home stretch, and we were neck and neck for about 50m and then I pulled away in the last 50. Identical to my finish at Region last year in the 4x800.  I think my whole team was screaming and cheering for me so it was awesome. After the race Christian told me he was trying to break 2. lol.  I've never won a race before but now I can say I did (I know it was just a small meet) I wasn't too happy with my time, but this was just kind of an ice breaker for this weekend, and the track was terrible, and my warmup was sub-par. Did a mile and a half cooldown with Paul. 

Easy recovery/pre-meet. It was very cold and gloomy. I jogged a mile before practice started, than we went on a short 3 mile run out by the island market and merlin olsen. Got back and I did 4x100 and practiced some starts in my spikes, then jogged another mile barefoot backwards on the turf.

Felt really good, one race yesterday obviously didn't take much out of me. I'm seeded with a 4:40.63 for the 1600 tomorrow, it's a little bold, but I ran my pr almost two months ago. I know I can at least get in the 4:40s, matching that time will just depend on how much I push myself. And hopefully a 6 hour bus ride will be okay on me. 

So we left for the 6 hour drive down to Hurricane at about 7:30, stopped at our hotel in Cedar at around 1:30, and headed down to the meet and got there at like 2:10. I was sooo hot, but I was expecting it. We did our team warmup and then chilled till Jack thought it was time to warmup. We ended up having plenty of time to do everything, thankfully. We waited on the football field for the race and did some strides and warmups, trying to stay in the shade as much as possible. Jack and I were both in the fourth and fastest heat.

The starter pulled the trigger a couple times in a row and the gun didn't go off and I think everyone was ready to stand up but it was a delayed reaction and the gun went off. I had a pretty good start, and immediatley found myself up next to Joe Benson and Will Handley for the first fifty meters, and I was like oh crap, better drop back, so I did a little bit and settled in. The air was so dry, my throat was super scratchy for the entire race. Don't remember the first 400 split but I came through the 800 in around 2:23, and new I just had to keep it up to PR. This was when coaches started shouting to push it as always, so I made sure to do that too. I was hurtin pretty bad and just tried to push it even more on the last lap. I think I passed one or two guys in the last 200. Fun race, but it definitely hurt. There was one 3A state qualifier in this race with a 4:31, and I think he is the only one qualified in the mile as of now. Jack ran 4:36, so three seconds. I think everyone could have run a few seconds faster if not for the heat, especially the northern utah people.

I thought was done so I did close to a two mile cooldown, part of it barefoot on a church field and came back. Later my coach told me that I was running the 400 leg of the medley. Luckily the medley didn't come until hours later partly because of some camera problems. When it was time to warm up, the sky was already pitch black and the lights were shining brightly. I was actually really pumped. We were in the slower heat. Our sprinters (really 400 runners) put us in about 3rd place out of 4, and I had kind of a bad handoff with Isaac. I ran the first 200 (into a strong headwind) kinda drafting behind Wasatch and a 2A school. We hit halfway and Millard passed us all, and then those two slowed down a ton and I easily passed them. I felt great. Split a 56 matching my official PR. Gave the baton to Jack in second and he opened in a 55, and ran a 2:03 800. Overall time 3:47, three seconds off of state qual. In the next heat Timpanogos won with a 3:45. We all wished we had been in their heat because we probably could have won. It's exciting that we almost qualified for state, because the 3A standard is actually faster than 4A.

Jogged a bit on the infield, grabbed a something to eat, and we headed back to the hotel. 

I got about 7 hours of sleep, so not bad. Got up at 6:30, ate breakfast and we left and got to the meet at 8. The 32 was the first event but we had longer to wait because of some more technical difficulties. I guess I felt okay, just a bit tired, but when I jogged a bit I felt better. Did the whole prerace thang and we ran at about 10, so it wasn't too hot. I was in the middle heat for this, seeded fourth behind two Timp guys and Copeland Anderson from Delta.

The gun went off and I immediately found a spot next to Copeland. This time there was a bit of a headwind on the homestretch, so I would tuck in behind him on this part for the first half of the race. But when I did that the pace felt really slow. I guess I figured that I was saving energy for the rest of the race. For the entire race it just felt like it was me and Copeland running, nobody else. We stayed together for the entire race. Came through the mile in like 5:24, so I was bummed when I heard that, but at least knew I had to push it. We pushed eachother for the rest of the race, and then I outkicked him the last 200. It still wasn't enough, because I was 4 seconds off my two mile PR, which would be 8 seconds behind my hypothetical 3200 PR. BUT it was technically an official PR of 47 seconds (postal don't count). I think what I should have done was gone out a bit faster and set a rhytham at a quicker pace. So I think I will definitely race this again once before BYU, probably at Orem, and go after a time that would be good enough to get into the Friday morning BYU race. 

Jogged a mile and a half on the infield barefoot watching Jack's race. He ran 9:56, state qualified. Then me Paul and Kalin went to subway and got footlongs. We got back to the track and the 800 was coming up quick. Uh oh. I ate a fiber one bar and I think that helped get the sandwich out of my system quick. It was blazing hot when it was time to warm up and race and stuff. I decided to go sockless in my Victories, I actually felt a bit faster. I was once again in the fast heat, seeded 8th next to a Delta kid and Gabe Prettypaint from Timp.

When the gun fired we all shoved eachother a bit, and the Delta guy got pushed infront of me. Nasty start. On the backstretch I made a push to pass a guy and I was already exhausted by the 200 mark. Conner Cox from Millard had forgotten to change shoes, which made for a good laugh at the starting line, but when I saw him pass me at the 300 mark in his heavy trainers it was a little discouraging. I thought about dropping out because of how bad I felt coming into the second lap, but I stayed with it. Held my position until 200 to go where I mad a move and passed about 4 or 5 guys within 110 meters on the curve, including Isaac my teammate. Shoulda told him to come with. And yes I passed Connor Cox thank goodness. Held position in the homestretch and felt like I had a good finish, my form didn't fall apart. My coach told me after that I ran a 2:06, which made me happy, but when I checked runnercard that night it said 2:09. Think I got like 10th. 

Afterwards I tried to find this canal trail that a Hurricane kid told me about with Paul but we couldn't find it, so our cooldown was just on the streets. It was sooo hot and dry. It was nice to relax for the rest of the time. 

Pretty good workout today! Conditions were pretty good, about 60 degrees and overcast. It was the 4x1000m and 4x400m again, all with 3 min active recoveries, but full recovery between the two parts. Decided to wear the streaks today, and the new spikes I got for the last little bit. There was a pretty strong headwind on the back stretch, so two of  the 1000s had more headwind than the others (first and third). First one was 3:25, so under pace by five seconds, but it had the headwind. Felt pretty good. Next I ran a 3:22, and still felt pretty good. Finished with 3:18 and 3:15. I like the Streaks alot don't know why I havn't used them in a while. Those ones hurt, but looking back it doesn't like they hurt too much. I dunno, you can't be taking it 100% in every workout. Jogged for some recovery and pretty soon I started the 400s. Opened with a 66.7, it felt really good, despite almost knocking a kid over who was stopped in the middle of lane 1. Kinda strided it out the last 20 meters. The next one was 67.7, so a little slow, but my slowest last time was a 68. I knew I needed to run the next two fast. Switched into the Endorphins and (had to skip the jog oops) and went 64.XX (we'll call it 64 flat). It kinda hurt cuz I was trying to keep a constant pace the whole time. Coach told me I needed to be more aggressive starting out with the next one, and be "patiently aggressive". So I kind of sprinted off the line and then settled into the same pace I started with on the previous one. Then I tried to kick as hard as I could the second half. Good race simulation. Ran a 60.9, so I was pretty happy with that considering I wasn't in a fetal postion on the ground like last time when I ended with a 62. Pretty soon I'll be gettin under 60 with a better average. Jogged a mile, did hip drills, and iced the lower legs in the wirlpool with Jack. We promised Coach that next time we would sit in the tub, but that's a little scary. But yeah, great workout, my morale was at a good place, I stayed upbeat, and I think that helped, surprisingly after a rough day on Saturday. 

I woke up this morning to a massive charlie horse in my right calf. I thought that was that but the soreness didn't go away, I've had what feels like a knot all day. I did 30 min of elliptical in 7th period, along with some lifting, than at practice I talked to my coach and he said that it might loosen up if I went for a run, so I did 3 miles pre-meet with some of the guys on the river trail. (I'm counting the elliptical for 2). The soreness faded away while I was running. Did a few strides on the turf and then I went in the training room and rolled it out a bit. Now about half an hour later it's tight again so I'm still trying to decided if it's just really sore or I pulled it. Using a golf ball rn, hopefully that'll help, but it hurts like heck.

Decent meet, kinda training through it but yeah. The 800 was finally before the mile for once, so I was fresh for it. This was a home meet for us and everyone in our region was there, so that was cool. After the team warmup, I waited around for like 2 hours for the 800. Shoutout to the MC guys for coming to watch for a bit. I was actually pretty nervous because I really wanted to PR.

We got off the line and I was in the front for the first 300 meters, and then Luke, Ethan, and maybe Christian got in front of me. We came through in 62, so I already knew it was going to be slow. With 300 to go Luke and Ethan were ahead of me and I told myself I had to stay with them, but then they sped up and I couldn't go any faster, just couldn't get my legs to do it. Held that position while they pulled away from me for the rest of the race. I just didn't feel that energetic. So I took third.

I decided I wanted to do the mile because we wouldn't race again until April 9th, but just as sort of workout. So I ran with Kalin and Paul for the first 800 meters, we came through in 2:34 so suuper slow. Than (my coach had told me to do this) I started to push it pretty hard from there on and reeled in Ethan Hurst and a Morgan kid. I passed both of them at 1200m and stayed in front of them, I felt pretty good. I almost wish I had reeeeeaally tried to go H•A•M there now that I think of it. Finishing time was 4:58. A year ago this week was when I broke 5 for the first time, and I was fresh for it plus I was pushing it really hard and it hurt. Now it feels like a breeze even after racing an 800.

I'm not letting the slow 800 time discourage me too much because we haven't done a ton of speed work so once we hit that stage in the season that'll come down pretty far, I hope I can qualify before BYU. I just really have'nt been training for the 800. 

Pretty good day today, we were finally able to go on a solid run for the first time in about two weeks. (Not a premeet) So kind of a medium day. We did about 6 on the canal trail, or it was six for me because I had to turn around at one point to grab my gloves that I stashed. (was warmer than I dressed for). 7:14 ap. Then I did some barefoot turf strides, those felt good. Also in seventh hour before practice I did bench, cleans, and a bunch of core, so I'd say today was pretty productive. Next week is spring break, so I'll be able to get in some quality training. I wish the weather would be nicer than it has been though. 

So today was below average, but it was a good effort I guess. Same old River Heights Providence tempo. One of the reasons I hate spring is because you never know how to dress. I wore tights but I started to feel warm, but luckily I had shorts on underneath. I also had a long sleeve shirt but I lef tit at the school. We started it and I tried to go out slow, and it felt good, we were right around 6 minute pace. Then after the first half mile I had to retie my shoe, so Paul kept going and I was about half a block behind him for the rest of the time. It was mentally really tough because I felt like I was sucking if I didn't catch him, so I tried to catch him for the rest of the time, but we stayed the same distance apart. Having to stop also knocked off my flow, so it made it terrible. Finished in 18:36 not counting the stop, 18:48 with it. So 6:10 average with a 6:20, 6:06, and 6:03 (no stop). I was so exhausted after that I didn't want to do any extra. Ran back with Jack and then I wished I had the long sleeve shirt because it was really chilly. Hopefully it will warm up within the next few weeks. Did some intense 100s afterwards, with hip drills. Also, I lifted a solid amount in 7th hour so that probably made the workout harder. 

Great run up Logan Canyon in the afternoon, 7:20 average pace. I didn't feel too bad, and there was a very manageable amount of snow. I think this canyon is my favorite trail run just because of the moderate grade, and it't really pretty once the leaves come back in.

Looking forward to a good week of training for Spring Break, I'm not being stupid and upping my mileage like I did last year, just getting quality work in. 

So, to start off #SpringBreak2k16, we did 6x800m in weather that seemed more like #WinterBreak2k16. Worst conditions I have ever had to do a workout in. Basically a blizzard, it made for slower times but added some mental toughness for later. After a half mile warmup inside + warmup drills, the distance team headed our for some fun. Same recovery that we usually have for all our workouts (3 min active) I went 2:49 for the first one, was not feeling good. Next one I didn't get the time but it felt slow so we'll say it was also 2:49. Then on #3 Strand jumped in with me for the second lap so I ran a bit faster, was a 2:42. After that I realized that I was half way done so I had a better outlook on it, but the snowstorm only got stronger. He ran with me for the next one and it was a 2:37. Then I ran a 2:38, I was not having fun. On the last one I pushed as much as I could convince myself too, which wasn't a ton, and ran a 2:35. So decent workout, I would take off a few seconds for the weather, so that's pretty good, cuz it was faster than the last time I ran this workout in good conditions. On the treadmill, I did 4x30s at 15mph (so 200s), a mile cooldown, and then lifted. 

Today was just terrible. I didn't feel good at all. Ran at about noon and luckily the snowstorm had stopped, hopefully for good. I wanted to go six but that didn't happen, just went five, out to the river trail and back. My left lower leg had that weak feeling again like it has before, it just wasn't able to work as efficiently as the right. And I was just tired, hopefully I'll be feeling good tomorrow for a little something called the Michigan. 7:48 average. 

Watching some world half footage gets me really excited for stuff. Freaking Kamworor, I think I'm a new fan of his. 

Well, this week has confirmed that Logan's weather really is crazy as heck. By the time pratice rolled around (3:00) a ton of snow was melting, including almost all of what was on the track, and the sun came out for us. Also coach was gone, so I had to explain the workout, luckily I had papers printed. Today was the MICHIGAN workout, made famous by the book Sub-4:00 about Alan Webb his freshman year in Ann Arbor.  There are lots of modifcations of it though. I will lay down all the reps and splits right now: (3 min recoveries in between all)

1600- 5:34

Road Mile- 6:10

1200- 4:04

Road Mile- 6:08

800- 2:31

Road Mile- 6:05

400- 59

So I wanted to be 5:30, 4:00, and 2:20 for those track reps, but at least I hit my 400 goal. It is a hard workout and I just like saying I did it, even if the rest was longer than typical for most people doing this workout. What matters is that it was a good effort, and it was a pretty good effort I would say. Great race simulation. I had to do it all by myself basically just like last year. After getting fully recovered, I did 3x150 at around 20 seconds each. Those felt really strong, and I tried to use my best form and drive everything into the finish. Last year I did this at Highland High School, also on the Wednesday during Spring Break, here's a link to that: http://cameronanderson.fastrunningblog.com/blog-04-2015.html Great workout, beautiful day to do it! I got my lift on after. 

So today the front-bottom or ball of my left foot has been hurting more than ususal, and I think it has been the root of some form problems I have been having, so I decided not to run. Plus I haven't been that motivated today, even with pretty nice weather. I did some core tho, if that counts. Hopefully I'll be good tomorrow. 

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.

So today I had the AP Psych exam, which meant I got to sleep in, so more rest. Test went pretty well, and we got donuts in between sections. I was about 15 minutes late to practice, but I didn't miss much. I just did my warmup jog while the rest of the team did drills. On my warmup I felt full of energy, with more bounce in my stride than I've had in a long time, I felt amazing. The workout: 10x400, 3 min 400m jog. The sky was completley clear and was hotttt. I went 70, 70, 69, 67, 69, 67, 69, 66, 69, 63 for 67.9 average, so my best average yet. It was really tough, I'm still not used to this kind of temp (high 60s) and I dunno, I just pushed myself. I've never done this workout where I didn't run over 70 once, so I'm proud of myself. Also it's another indicator that I can break 4:40, which will be in a week and a half at region, although I'll be running for place. Signed up for JV Region, I am racing a 400 and a 200, the 400 as a fitness test, and the 200 for fun and one really intense stride. Also our HJP Ragnar team got signed up today woohoo.

Team warmup, core, and then an easy run out to the river walk, turning around early. Than I did 3 100m strides and jogging laps in between. Finally I worked on blocks with Coach Strand and Tyler, it was kinda fun. Today was very warm and I felt it, but it'll be closer to 80 tomorrow. Excited. Gonna show some JV sprinters what's up!

Today was pretty fun. I waited in the only shady place by the press box for like 3 hours before it was time for the 400, and then I barely got time to warm up, oops. So a half mile warmup, plus the team warmup earlier. I thought I would blow everyone away, but then I saw Ethan Hurst was doing it. Luckily I remembered how to set up blocks lol and got out of them good. I didn't feel too great for any of it. I was in lane 6 which meant I was the rabbit. Got to the final turn and there were three guys in front of me, Ethan, and a Ben Lomond and Juan Diego guy. I thought I was going to run a really slow time, like a 56 or 57, but they were just 400 specialists who were faster than me haha. Time was 54.8, which is too bad because my coach told me it was 53 high. Than I jogged around the infield and got as much mileage as I could before the mile. I asked Dan Line to put me in the slow heat so I could pace some people. Wore my road flats for it. I started by taking my brother through the 800 in 3:04 (was sposed to be 3 oops) so he could break six. Than I sprinted ahead to Anthony Darley to help him get under 5:40. I screamed in his face alot (endcouragingly) and made sure he didn't slow down, he sped up every time, and I ran the poor kid into the ground, literally. Fun stuff. Time was 5:44 oops. Than right after I had the 4x4 and I felt really good for it, the mile was a good warmup actually. Stayed in the roadies because my old MD spikes sucked for the 400. We had a gigantic lead when I got the baton (anchor leg) and we didn't even have our normal 4x4 team. I felt really relaxed the entire time, and my team was being really loud so that was great. Split a 55, it was really fun. Jogged two laps and left.

Today was somewhat of a pre to the premeet. We did our half mile warmup, drills, and then 4x200 with 200 jogs. Jack did mine with me. What I did was a race simulation. I started in lane 7, where I will be for the 800, (made sure it was the right stagger line), and took the first 200 exactly how I plan to start, running perfect tangent off the break line and being pretty aggressive with a solid pace. That was a 27.5. Jogged a 200. Next one we used a flying start, as with all the rest and worked on just settling in and cruising, that one was a 29.9. Jack pushed me a little harder on the next one, with was a another 27.5, which is fine, because that part of the race is arguably the worst. Last one was basically all-out, it was a 26 flat, which I am pleased with since I was in my trainers for it. Prolly the fastest 200 I've ever done if you don't count the 400, and even then... 

We then went on delightful 20 minute cooldown (Lost the darn GPS watch on Saturday) on the that dirt road in River Heights and stopped at Merlin-Olsen park. Good stuff, I am pretty confident about Saturday. I am still signed up for the mile, but am focusing on the 8, in which I am in heat 10 out of 12. It ranges from 2:02.01 to 2:04.01. There have consistently been at least 4 guys in that heat to break 2 in the past, it's gonna be close. Also our medley is in Golden Hour.

Slept on the way to the meet, so that went by quick. When we got there we were super early and we were able to get on the track. Jogged a couple laps, and then spiked up and I did a 200 the way I will start my race tomorrow, than a couple 100s. Felt good and the track feels just as smooth and fast as I remember it being. Then I did a loop just over two miles around campus. Chilled out for the rest of the day. If you were there, you know about the three long lightning delays. If you weren't all you need to know is that is was super annoying. Glad I didn't have an event. Good job to all the two milers who ran today. 

Today was pretty good. I didn't eat alot for breakfast because I wasn't hungry. Got to the track and they were in the middle of the girls miles, so I had some time. It was fun watching races. Based on the results of that and Herriman, it looks like I have a pretty set chance of qualifying on Wednesday. Enough about that. It started to rain at the beginning of the girls 800, but by the time the boys 800 came around after a track break, it was clearing up and the sun was peeking out. I got warmed up, it was nice being in one of the last heats, plenty of time to get ready. On my warmup jog my legs felt really good. Mentally I was just excited to race, and had brushed off some of the stress of running a certain time, and it's a good thing I did. Shoutout to Collin Morrison, met him in the bull pen. Got out there and it was the same feeling I remembered. Walking out there and the sun is shining bright, the stands are filled, and a few people letting me know they are there with a word of encouragement. I got to watch Isaac break the tape with a 2:00.6, and Tyler ran 2:02.99. I was actually in the middle alley, not outside like I thought. The gun went off and I shot to the front of my alley and hit the breakline in third. 28 first 200. 30 second 200. I held third until the 400 and then people started to move, and I was fifth or sixth. I was already starting to feel it at the 200 to be honest, but it only slowly got worse. Felt like I had a better kick than at Cache-Box when I hit 100 left. I started to move up on Aidan Troutner (the little Timpview kid that kicks butt in the distance races) and some other guys, but I wasn't able to pass them before the line. Felt strong, but I really have to improve even more on being intense and focused at the end of the race. I saw the board with ~10m left and saw 1:5X. When I crossed I thought I saw it changing from 1:59 to 2:00, but I guess it's hand timed because I came in at 2:02.13 exactly, so not what I completley wanted but it was my third resort to just PR, because I knew it would happen, and noone has the right to complain about a PR. This just puts alot of pressure on me at Region. The region top times now stand at 1:58.09, 2:00.26, 2:00.69, 2:02.13, 2:02.99, 2:03.99, and 2:04.7. We'll see how that goes. Ran the 4x4 and split a 53! It didn't feel that fast, but I feel like what made the difference was that I didn't slow down on the backstretch while I was figuring out where my teammate was. We ran 3:32 and state qual is 3:31 dangit. But yeah as long as we don't get DQd for some reason we will get there at region (only five teams and 3 of them suck). After the boys invited mile I cooled down with Spencer, Hayden and Eric up to the MTC and back. I didn't end up running the medley but the team did good, fifth in the invited section. 

Ran to from the bus to Chipotle in American Fork when we stopped, mile round trip. 

Taper workout today. I lifted the ever so slightest bit in seventh just so my muscles don't stagnate (with a half mile warmup) then in practice after our team meeting it was half mile, drills, and hip drills while Coach went and picked up his daughter. I worked out with 4/8 guys today to get some more speed goin. It was 2 500s with 5 minutes rest. First 300 was at 800 pace (or faster) and then we floated for 100m and kicked it in the last 100. We all did it in our spikes (Tyler, Isaac, and I) Isaac led the first one and we hit 300 in 42 he said, but I'm not completely sure about that. It felt pretty controlled. Then I think he misheard the instructions and thought we were supposed to jog, so he slowed way down and I slammed into him, but kept going. The 100 was probably mile pace. Last straight actually felt like I was running in a 400 or something. Next one I led and the 300 was 44, it was pretty tough, felt like I was in the middle of an 8. At this point Isaac pulled up next to me, but then tucked in for the float section. We hit the 100 and we were racing to the line, it was almost like an actual race for real. He beat me, and it turns out he was taking it more controlled, but I was all out like I was supposed to be. S'okay, that was pretty good, mentally really easy workout. Sean said we looked good too. Hopefully it primed me for region well. Mile cooldown around the school and then iced the lower legs, I was too wimpy to do the full body. 

Premeet in seventh hour. I did 3 laps, changed into the victories and jogged to the waterfall. Was going to do just 2 400s but halfway through the first one my shoelace came undone, so I made it a 200, think it was like 33, felt relaxed. After that I did a harder one that was a 68 and then more relaxed which was 72 (don't worry, being in a race always takes off a few second per lap with the exact same effort) Cooled down to three and left.

Good day. My legs actually felt pretty good before the race. It was the first event of the day so that was nice. Before I knew it the girls were racing and it was almost my turn. We did the mini waterfalls again but it was five for each, which was way too much, it sucked. So I didn't make an effort to get to the front off that, I let them get in fron of me and then made sure I didn't get boxed in after the break line. First 200 felt alot better than usual. We came through in 67,  but it felt more relaxed than at Davis. I was in fourth. We hit 800 in 2:17 and I think I was still in fourth at this point, with Payton Bailey right in front of me, and Jack and Luke up ahead. I moved into third with 2 laps to go, and held it till 1200. By this point I think Jack had dropped Luke. When we hit 1200 Colby Hamson had passed me and Nate Medsker passed me very closely and kind of cut me off, it was annoying but I'm not mad. So I was in fifth with a lap to go, not a good place. I was still in fifth with 200 to go, but then Luke blew up and we all passed him. 100 left I was in third, and Nate passed me and Colby. So I was in fourth, and I looked over my shoulder and Luke was not close at all, so I think I relaxed a little bit unintentionally. If Luke was still up there and I was in fifth I think I probably could have passed Colby and gotten fourth, but lukily I didn't have to. The timing system glitched during the race and they didn't get our times, but Nate said he got about 4:34, so I was probably 4:36, and that's what they put me down as,  a 4:36.00, but I don't feel like that's my real PR, I'm just never going to know for sure, and I'm actually pretty pissed about it. I have to beat it at state. After the race the pain in legs lingered for a really long time and I could hardly stand, it was bad. 800 and 4x4 tomorrow. It was beautiful weather today by the way!

Just had the thought that this was 19 seconds faster than my race at region last year, which was also a PR.

Just finished off arguably the best meet of my life! My mom thankfully let me sleep in today so I got solid sleep. It was about 10 degrees warmer than yesterday so it was crucial that I stayed out of the sun, so I did. My legs actually felt semi-tired during the day. When it was time for the 800 I didn't feel too good on my warmup. We did two heats so we actually got our own lanes, it was sick, that takes away so much stress that comes with that event. The gun went off and I think I hit the break line in first, and I led till Ethan Hurst took the lead maybe 200 in. At 300 Jack passed me, but I still didn't feel too bad. I felt better than ever at the 400 mark. Turns out the leaders came through in like 61, which could put me at a 62! And yeah, the backstretch didn't feel as bad, but Isaac passed me there and it put me in fourth. On the curve I looked over my shoulder and I had a huge gap on 5th place, so I just tried to maintain it. What really would have helped me is if I had tried to pass Jack (he took 3rd) maybe I could have finished closer to him or beat him. Ethan ran a 1:59, Isaac was really close to breaking 2, Jack ran a 2:00.51, and I came in a second later at 2:01.51, with Tyler at 2:03 something. Fun fact: 2:00.51 would have taken 4th at the Region 5 meet last year, so that's pretty cool to think. 2-5! And then Jack got interviewed for a long-a time cuz they want to do a feature article on him. I next had the 4x4 prolly 20 minutes later. Felt okay. I was the third leg and I got the baton in second. I pretty much maintained the distance and I split a 52 high. At this rate I'll be in the 51s for the state 4x4! We got second, but three of us ran the 800, and the other two that ran the 800 also ran the 400 before and the 200 just barely. I think we got like 3:34, but we will wreck at state and hopefully get medals. Last time racing on the home track *sniff sniff*. Cooled down a half mile during awards. Great job to everyone who raced today! No matter what region you are in, I read your report, just lettin you know, this race entries section is convenient. 

Just checked and it looks like our region is the second most competive in 3A Distance to Region 9 (Southern Utah). Makes feel a little cooler.

.5 and then lifts in seventh hour. I was thinking about going on a trail run, and it turns out Coach Strand had the same idea, so we took two vehicles to Logan Canyon, one of which was Strand's car which he had me drive lol. High of 81 I think today, and it definitely felt like it. Good stuff, we had Paul and Kalin with us even though their season is over. We just went 4 easy, and then pace was prolly high 7s.

I slept in today and it was too hot to run, so waited till dusk. Took a little longer to get out though because I finally got my senior pics taken lol. I did 6 miles out to Trapper Park, east on the river trail, and then back on Park Ave. and by Woodruff. Threw in about 5 one minute tempo pushes toward the end cuz I was bored. 7:06 ap. Felt really weird to head out for a run from the house because I haven't done that in a while with practice or races all week long. Real flashback to the summer training grind, especially the sleeping in and waiting till the evening. I'm almost excited to run higher mileage again, but I really don't want track to be over.

Decent workout today, also the last real workout I'll ever do in high school. In seventh hour I jogged .5 and did hurdle drills cuz I was bored. It was pretty hot and uncomfortable, despite how it felt early in the day, and there was a stronger wind blowing south. We had a team meeting then did our warmup in drills and hip drills while we waited for Strand to pick up his kid. The workout: 8x400 pretty simple same as always. I wasn't expecting so much volume so I had just brought my trainers and my spikes. We hooked up some music to the speakers because there is no soccer coaches around to get mad about it, but the playlist I chose wasn't as good as I thought and it was kinda weird lol. So I did the first four in my trainers. those were 71, 70, 70, and 69. Felt kind of off balance, it was odd. Then I spiked up and ran 65, 66, 64, and 62. I didn't feel too great during any of this workout, but it was the best I have ever averaged for 400s (67.1) and think I can be feeling really good four days from now as long as I do everything I can to get ready. Cooled down .5 barefoot. I'm really going to miss having practice every day, I guess I'll just have to enjoy it the best I can while it lasts, which would be two days now that I think of it.

Pretty ordinary practice. We warmed half a mile, did drills and then 3 on the river trail, prolly 7 minute pace, then practiced 4x4 handoffs. Then we had a great pancake dinner for everyone going to state, it was real fun.

Short day byt fun practice. We warmed up a half mile, and while most did strides, I helped Coach Strand run a fast 800. I rabbited for 400m and was supposed to take him out in 59. Well it ended up being about 57, oops! It went well though, he broke 1:58! Kalin and I hand-timed him at .6 and .5 so we added a little bit to be safe, so like 1:57.9. It was hot today! I'm okay if it's like that at state, especially since one of my races is in the morning, but it looks like it'll be pretty gusty the whole time... Cooled down with Coach on the turf. 

We have a Senior assembly later ( it's the last day of school for us) and I don't think I'll have time to run so I did a short workout during lunch. Jogged a half mile, did drills and spiked up. Then a 200 with a tailwind, felt pretty relaxed but still fast, that was a 27.9, then I jogged a lap and did an all-out 200 into the wind, and that was a 26.04, so really satisfied with it, and it felt good. Then I cooled down two laps backwards. Cant believe that was my last time running on the home track before my last hs race, everything is starting to hit me hard. Andrew Wheating posted a poem on Instagram that felt super fitting for today:

Before you lace'm up,
Stop and admire your work.
The hours of running,
The days you hurt.

Impressive isn't it?
Your dedication and thirst.
Now throw it out the window,
Be hungry for first.

There's no outline to racing,
No perfect recipe.
There's a 1st and a last,
Where do you want to be?

Take a minute to visualize,
Make that last lap fast.
Now tie up your shoes,
Time to kick some a$$.

(I added in the $$ if I were wondering :). We have our Senior banquet at 6:30 so the bus leaving at 8, so it'll be kinda tight but I'll try and make the best of it. 

Last night the L banquet went longer than expected and even after leaving early we didn't leave Logan until about 8:30. We got to our hotel and it was probably the nicest one I've ever stayed in for a running trip, and it was two blocks away from the track. Went to sleep at 11 and woke up a few times during the night for some reason, maybe because of how hot it was in our room, I dunno. Woke up, ate breakfast, and headed over to the track. It was basically perfect weather, overcast and no wind, maybe 60 degrees. I gave myself plenty of time to warm up, but before I knew it, I was in the bull pen. I felt pretty good on my warmup. We started walking out onto the track and Jack was not with us. I knew he was at the track so I was worried, but a couple minutes later he walked out to the starting line. I was pretty dang nervous. Started on the second waterfall. Got out and I wasn't trapped in luckily. Came through in 66 flat, with the lead pack right in front of me. It felt weird to be running with all the southern utah guys who's blogs I've been following or a while. I felt okay I guess. Tried to keep pushing it on the second lap and I was at 2:15. At that point I was excited because I thought I could run a 4:30 or 4:29. I think I fell off in the next lap, kind of lost the lead pack all together. Don't remember what that split was. With a lap to go I was right next to Carl Peel from North Sanpete, who is basically a former teammate of Jack's. I stayed with him on the backstretch but he pulled away and I just died, it was so tough. I kind of mentally fell apart too and was just thinking about how good it would be to finish, and two more guys passed me right before. It was dissapointing not to PR in my last race of that event but at least I matched it, and Colby and Nate ran way worse than last week, so I'm glad I was able to hold it together. Laps were 66, 69, 70, 70, all progressively slower. Afterwards my legs hurt so bad and I had to be on the ground, I layed on the grass for a while and my legs were really wobbly when I tried to stand. Jack took 6th by really close margins. Great job to everyone. After that we went and chilled at the hotel, it was nice. Our boys medley took second (after Dixie got DQd), to Bear River by like .01, it was really cool, Jack split a 1:57.

Today was a lot better than yesterday, but I am also really sad that high school track is over for good. One thing I forgot to mention from last night was that Dave the pole vault coach took us all through a relaxation and visualization excersise which I thought was thought was great. I tried to walk myself through the 800 in real time from the bull pen to the finish line. In it I broke 2 of course. I got to sleep from 11:00 pm to 10:30 am, which was nice but I missed the 3200 which Jack and Anna were running in. I guess it rained really hard? Lol but I think it stopped right before I woke up. Walked over by myself and got in with no problem. Then I just chilled and watched races for hours, snacked on stuff and had a grilled cheese sandwich for lunch. 

We started warming up somewhat early; we were outside the bullpen for a lot longer than yesterday. But it finally came time to get in there. All three of us Logan dudes were in the slow heat ranked 1st, 2nd, and 4th. For some reason I felt pretty calm, still nervous as heck, but in a calm way. We started on a normal waterfall with I thought was interesting. I decided I wasn't going to be super aggressive from the start, and I still got out well, almost was boxed in on the backstretch, but I found a hole and got out of it. Hit 300 and I pushed it a little more and was in like 5th place, but a pack was breaking away from me. Came through in 61.4, could've gone out a bit quicker. With 300 to go the lead pack had about 5 meters on me, and I fought to catch up, and I did. With 200 to go Paul Blackhurst and Piercen Maez faded off and it was Jack, Isaac, and I from there to the finish. I feel like I could have focused on passing Isaac and run a little faster, but I was just amazed I was up there with them, and hearing the announcer say our names and schools, Logan, Logan, Logan, was really cool. Looked up after crossing and saw it was just changed to 2, and I knew I was on the bubble for sub-2. Jack and Isaac both went 1:59. My second lap was a 58.8. They had them stay by the podium while the next heat went. Turns out it was a slow day for the 3A boys 800. Jack and Isaac were 4th and 5th. 6th place (Ethan Hurst) ran a 2:00.22. I ran a 2:00.23. Super dissapointing in that aspect, but I PRd by over a second, which was also .01 off what the state qualifying standard was this year. And I didn't think I had a prayer to score points individually at state, let alone almost medal. Coach said that was the highlight of the meet for him, and a lot of people were impressed with us. I was interviewed by the Herald Journal too, that was actually the guy that first told me how closely I missed medaling. 

Now it was time for the 4x4. We headed over to warmup as soon as 1A girls started, but that was a mistake. Coach told us to go sit down, and we hung around at our tent for a good half hour. In the meantime I found Eugene (Nathan), shout outs to you yer a beast. When we went over there we had the perfect amount of time to warmup. The wind had picked up but not too bad. We were in yeah bull pen for a while. The bull pen during relays is fun when someone drops their baton tho lol. I was the second leg, and we were 2nd in the slow heat. I got it and ran out hard, was in second on Stansbury's shoulder after the breakline. Chilled  there and then kicked it in in first. Felt strong on the final curve but I felt like I was about to blow up hard when I hit the straightaway. Coach told me I split a 53, I feel like it was really fast, I dunno. We ran a 3:30 high, and at first we thought we were 5th based on the second heat, but a lot of teams were 3:30 low, so we were 9th. Blew away out heat though. Really emotional afterwards. This is freakishly long so I'll write my reflection and crap I'm an entry tomorrow. 

Paced my 5th grade brother in his school's annual mile, that is helped him to keep running the whole way lol. And he didn't stop ever and he ran a 9:33. 

It already feels weird not having anything serious to train for this coming fall. Hopefully I'll still have some drive this summer because I want to progress in fitness still, specifically aerobically. I'm going to take at three days to a week of no running (counting today) this week, and then I'll try and raise my mileage and do some sick runs. Also I'm obligated to keep running so I don't let the HJP Ragnar team down haha. I might go to the #ConnorBallerClassic 5K in a few weeks, we'll see, but after Ragnar (which I geuss is still happening?) I'm definitely doing the BSF Freedom Run, that is one of the best and underrated races in the valley, and then I don't know a half marathon or maaaayybe a marathon. I'm excited to see what I can do after having some reall good thresholds this track season, and hopefully I can bring that under 6 minute pace. I hope to get my mileage into the mid 50s consistently by July, but injury prevention is first priority. Looks like I have to get a job but I can defnitely get all my running in if it's just part time and hopefully I can schedule it around any races. And then I'll start school at USU, and maybe run in the meet to walk on in xc if I feel like I've improved enough. If that doesn't work out than I'll look into walking on in track which I have a better chance at (17:39 vs 2:00). Then I will serve a full time mission and won't really worry about running too much but I'll do it when I can, and we'll after that. 

For about a year and a half I wasn't very engaged in the blog because I didn't think people read it and I used it as a personal training log only. But then after this xc season I started to meet people on it and engage with them and it made it really fun, so thanks everyone for that, now I usually go here before I go on Strava (which I still use also). It's also made this track season more fun than it would be. Love you all and I hope you stay will me as I start this new journey.  

AM: 4 miles out and back on a dirt road by my grandparents house, 7:05 ap. And I know that because I finally got a new running watch! It felt somewhat pushed and I felt tired towards the end with heavy breathing, but I think it's great that I could just jump out of bed and run at that pace today. Had to wear my bulky lunar eclipses but it was fine. Great weather up here, got pretty hot. I would have gone more if I had the time but I didn't get up early enough. Great to be back! Shooting for just below 40 this week tand that should be pretty easy.

PM: Easy 2 mile loop in the dark after driving home cuz I wouldn't settle for a 4 mile day. Legs felt pretty good, took it easy at 7:27 pace. I think I'll be doubling alot more this summer expecially when I raise my mileage.

Today was like a typical summer day for me, but hopefully I don't make it a habit again. I slept in and then hit the road at noon, when it was probably in te 80s for temps. Just ran around town, up to Old Maine where I tried to get a segment CR on the footpath but stopped to get ready to sprint within the segmens #stravaprobs then I ran through the sprinklers and dropped down to the canal trail then down to the island and ran up cliffside hill and cut over to he nature park and went straight home from there. I had alot of stops for various reasons, but it was still an okay run. 7:27 average.

I went down to the Avon trail with Strand, Isaac, Paul, and Kalin at 7 am to run. Great to be back there after a good 7 months probably. Went up at a decent pace(7:20ish) which is faster than I've ever gone up before, and it felt fine. Then when we turned around is where I started having problems. My heart was giving me a hard time and so were my bowels, but the run still ended up being 6:55 ap.Wasn't well rested and dehydrated and I had burger king the night before. This is on the Ragnar route so it's good to know I could average under 7 on a bad day, I feel like if I can get under 7 for my legs than I can hold my own well enough (unless it's like a huge uphill) I need to do more runs like this to get ready though. Beautiful morning. About half an hour later I left with a group of the xc kids plus Chazel and John to Bear Lake to have a killer time before a lot of us parted ways, and we went to Minatonka cave and went to the beach for a while on the first day. Fun times, plus Vickie Krull and a couple of her Wasatch freins joined us!

So I was going to get up and run with Vickie and Mallerie but nobody woke me up so I didn't run in the morning. We headed up to Bloomington Lake but there was too much snow so we just got out and hiked around a bit and had an epic snowball fight lol. It was tiring. Got home and had a solid like 2 hour nap, and then when I got up it was dark and I legit made the decision not to go running but then I realized I might want to do a workout tomorrow and it would better to run so I decided to run and moments like this is what defines you motivation I feel like and I won a mental battle lol. So I took the headlamp and had a nice run that felt pretty good out to Willow Park and then Golf Course Road and back by Woodruff. Splits got faster every mile from 7:49 to 7:00, 7:28 average. During the beginning of the run I thought about the Bear Lake trip and how some of those people I might not see for a long time or maybe ever. I think being graduated is only just starting to sink in, since I still felt like a high schooler. I might to a staple 3 mile tempo tomorrow but I'm kinda thinking a fartlek would be good although not as good of a fitness test.

Today I tried to do an aerobic workout in the heat which never turns out okay. Jogged a 1.5 mile warmup to willow and then to Golf course road, and then started from there to do laps on the river trail, golf course, and park avenue. I was going to do 4x 3 min on, 2 min off, 2 min on, 1 min off, 1 min on, 3 min off, but after two rounds in which I got slower each push I decided to call it quits because I was not feeling smooth and the heat got to me. But at least I pushed through two rounds. Hung out by the restroom at the dog park for about ten minutes to cool off my using the spicket used for hoses, and then headed onto the river trail for a shameful 3.5 miles home (I wasn't in the most convenient place to quit). It was slow and sluggish.

Saw some Vomeros at Ross for $54 last night and I needed new trainers anyways so I bought them. They are neutral shoes and alot like the Pegasus so I think they'll be fine, just a little bit more responsive. I woke up at about 8 and tried to convince my mom to let me drive to Smithfield Canyon and run because it's somewhere new, but that's precisely the reason I couldn't. So I settled for the Logan Canyon. By the time I got there it was almost 10 and verry hot. I hit up the highline trail for the first part because it's actually legal to run on now and then just crossed the highway onto the river trail. Again I wasn't super hydrated for this but didn't feel too bad after a couple miles and was running up the trail at ~7:20 pace. Ran into Mark's dad who was biking and chatted with him a bit. When it was singletrack and it branched I took the upper trail and I felt alright goin up. I hit the top of that ascent, went up a little side trail, observed the canyon like a hippy or something and then headed back down. Wasn't feeling super smooth so I didn't push it too much, but still sub 6:30s. It was just so hot today! Took a few minutes to cool off before I could head home, I was trashed. Average pace around 7:22.

Well that wasn't pleasent. Headed out for a threshold at about nine, luckily it was kinda overcast, but still warm enough to go shirtless. ​I just did a mile warmup out and back on the frontage road, and then did my 3 mile threshold run on the dump road out and back. I started out feeling okay and ran a 5:59. The I blew up. I guess I was going by muscle memory of being fitter a couple months ago. Next mile was 6:22, then 6:32. Lost it mentally also. My lungs were exremely labored for most of it buttthe rest of my body felt fine, a strong suggestion that I lost aerobic fitness more than anything, which I guess you can expect. But that fast though? When I was running a 4:36 which was a little over 2 weeks ago, my three mile thresholds probably could have been 6 flat pace or a little bit faster. It's amazing how much a week of no running can do sometimes. Then again, I haven't been making the best eating choices either especially the last few days. I dunno we'll see. Cooled down on the 2 mile loop across 10th, it actually felt relaxing although it was slow.

6.6 miles at dusk, 7:16 average. I felt pretty relaxed but not super energetic if that makes sense. But yeah pretty typical run, I just ran into town and hit the canal trail eventually and came back by the temple and LHS. Tomorrow I think I am going to do a track workout (nothing serious just something to get my legs going again) because I have decided I'll do the CBC if I can get a ride down there, and that's still getting sorted out but yeah.

Today I did a track workout as a tuneup for the CBC although not sure if I can get a ride yet. Jogged to the track at anout 8:30 pm from my house, holding my spikes lol. Did some drills and then one mile at what was supposed to be 5K effort but who knows. It was like 5:37 so not what I would want my 5K pace to to be but whatever. Didn't really keep track of the rest, just jogged 400 and changed into my spikes. Then I did an 800 in 2:42, which actually felt pretty hard, although running in spikes for the first time in a few weeks felt really good, even the shays. Jogged another lap and next was a little bit harder 800. I think it was like 2:37, wasn't easy. Than I changed back in my trainers and ran home.

Slept in and was going to wait till night to run but got impatient and I headed out at around 3 and it was blazin. I tried this thing where you get your shirt wet and put it in the freezer before and after it softened up enough for me to wear it it kept me cool for a good ten minutes. Went past Willow Park and then to Main Street, tried to jaywalk across but too much traffic, so I had to run up to the light, then I made my way to the dirt road in River Heights and then up the hill on the one way road, and took a sketchy side trail that Paul showed me during indoor. I wasn't wearing a shirt and scraped my back on a tree I had to crawl under pretty bad, oops. Then I hit the nature park and headed home on Center Street. Average pace 7:11 but would have been faster if not for the trail which I basically had to walk.

So Strand texted me a couple days before asking if I wanted to "run up over the windcaves" with him if I didn't get a ride to the race. I thought that meant driving TO the windcaves and doing like a 6 mile run. Well when it seemed I wouldn't be able to make it to the CBC I told him I could go, and soon found out he meant the huge loop we had been talking about doing. So I was like sure whatever. It starts at First Dam, goes 6 miles up Logan Canyon, crosses the highway and onto the Windcaves trail, but then turns off of that and switchbacks up on a very thin but well established trail that goes above the windcaves and eventually to the other side of the mountain, probs 2500 foot elevation gain. Then you head down a trail called Preston Valley Trail (really nice trail, reminds me of JJ) for two miles until it joins with Green Canyon about two miles up that, then you run down it and take the shoreline trail back to First Dam. Sorry that was long. :)

We started at like 6:50 am. Paul ran with us for the first 4 miles, that was cool. We actually saw Jack fishing with his sister and talked to him a bit. He actual leaves on his mission to Malaysia in two weeks we'll probably do a sick run with him soon. Avg pace at that point was like 8:10, which is pretty slow for that trail actually. Then we hit the windcaves (it was just me and Strand now) and went up three miles in 11:31, 15:22, and 19:30 with respective elevation gains of 516, 721, and 955. The second two miles was mostly walking, and I was leading and could tell I was going to slow, but it was tough, plus it got pretty overgrown towards the top. Felt like forever but we finally got to the top and it was a pretty cool view. Then we headed down pretty slow but it was relaxing, pace was out the window anyways. A little bit after we hit the dirt road in Green, I started to feel lethargic, weak, and tired, which was not fun. Stopped to poop and I could have fallen asleep right on the toilet. The loop was supposed to be 14 but we could tell it would be more at this point, so we (or I) just grinded it out till the end and it felt really great to be done. That was probably the closest I've felt to running a marathon thus far. I only got 5-6 hours of sleep before so that probably didn't help. Average pace was 9:51, moving time 2:33, total time 2:51, with total elevation gain of 3,083ft, so more than a mile straight up, and the worlds tallest building is about 2,700 feet (fun fact) Great day to be out! We will probably do this again in a month when Paul feels better to do it and I get more rested, and we will try to do it faster, maybe we will do it clockwise instead. On the way home I got a uge slurpee and donut from 7/11 and it was the best thing ever. Then I got home, showered, and had a six hour nap. Found out that Ethan could give me a ride to the CBC but it was too late haha, but shoutout to everyone that did it, I heard it was great.

In addition to my monster nap, I also slept from 2am to 2 pm today. Yes I know what you are thinking, and I am trying to find a job so chill out lol (also I'm open to suggestions from anyone in cv :). It was raining really hard earlier but then it stopped and it was just kind of wet and nice and overcast. So I went for a two mile-ish shakeout to Woodruff where I jogged a lap on the field and then four strides and headed home. Did not feel too great.

Ugggh rough day. Headed out for a three mile tempo on the canal trail, but just ran to the temple as a warmup and started from there. Did a couple of stretches and then I got started. I told myself to be more relaxed the first mile, but it didn't seem to help how I felt. I felt just as bad as last monday and my footing was really uncooridanated and terrible, despite the canal being more of a service road then a trail. Splits were 6:23, 6:32, and 6:19 for a 6:25 average starting slightly uphill. I just haven't had a good workout yet, but at least I've realised that and know that my fitness isn't actually THAT terrible. I just need to do this on a good day. It was also pretty hot, and I feel that after sleeping in, runs never feel as good as they could have felt even with the added sleep. After that was over I took a while to recover and then did two of the hill reps that we did during track to get some uphill running stimulation. They felt quick but I think they were like 34s. Then I did a slow jog all the way home.

Good morning run on the Deer Fence with Spencer and Hayden. Got started at about 8:20 which is early for me, and we started at Prov and headed north for an out back which was backwards to the way I've usually done it. Pretty chill and fun run for the most part, it was great to catch up with the guys. Hayden is training to walk on at USU, (which I guess I sort of am too) and Spencer doesn't leave on his mission to Ghana till the end of the Summer so we'll probably do a lot more running together, and I'm glad to hear that Hayden I have sort of the same goal because we can push eachother a bit. It felt like we hit Dry in no-time compared to doing it the other way, then we extended up the canyon a bit and turned around at three. We stopped a few times so it made it easier. I pushed it a little on some of the last hills but I think the pace was still crappy, not sure because my watch wasn't being kind. So Ragnar in a few days with them and the Freedom Run on the 4th which is great race that will be dominated by #theHJP.

So I got a small job with a surveyor (measuring things for building and maintenance projects) which was yesterday and this morning, so I wasn't able to run then  but for some reason I was exhausted and took a large nap all day. I woke up at about 6 and after awhile decided I did not want to run nearby so I drove up to Logan Canyon for a run that was quite refreshing. I parked by the first gate so I didn't have to run up that big hill and then started and felt pretty good. I tempoed it (relaxed tempo) after a half mile up to the top of switchbacks (just after two miles) with 6:45 mile then chilled out for a mile before turning around and then when I hit left the single track at the bottom of the switchbacks I started cranking it a little more and ran a 6:13 and 5:57 last two. Great run (helps when you just feel good), kind of a pseudo workout but I think something like this is the best way to get an aerobic workout in this time of year and I will prolly try to run this trail a lot fast by the end of the summer. 7:03 avg. and I got five strava segment PRs.

I met Jack at Old Maine today at around 7am to go on a good run with him since he is leaving on his mission in less that a week. It was pretty nice, just the right weather and everything (wish I would run in the mornings more). We kept it pretty easy since he really hasn't run since state, but still ended up with a 7:33 ap. Our course looped up to Lundstrom, then we hit the canal trail by the country club and came down, ran a bit on the xc course for old times sake, then headed up the hill and back to our starting pointing. We saw Johnny driving when were going up the hill haha. I need to run with him soon.

If anyone didnt know I ran on #THEHJP Ragnar team, so that's who I did it with if you were wondering. I road down from Logan with Van 1 (left at 4pm) which was actually pretty fun because I got to hang out with people I wouldn't have. So that took like 5 hours, and then I switched vans in Liberty and then it was my turn to run at about 10pm, and this leg was crazy uphill, from Huntsville to Snow Basin, although it did have one full mile of substantial downhill with was a nice little break. Anyway when I started I thought I could do 7 minute pace but then my first mile was 7:37 and I was like oh crap. The downhill mile was about 6:00 but the average still ended up being way slow (8:00) but it did have 1,700 ft of gain. When I got up to the lodge noone was there and I waited for Connor to come get it from me for like 5 minutes but it's all good, after leg 4 we were locked in 5th place. Napped for about an hour and a half under the stars in Morgan which was nice. That run hurt I'm not gonna lie.

My next leg, Leg 24, was a 2.2 along Echo Dam and into Coalville. It was very cold being around 5am but this was the first leg where it was getting visibly light and you could hear the birds chirping which was cool. So I got the wristband from Denver and tried to go pretty hard and averaged 6:00, so not super fast compared to the 5:00 to 5:15 that most of the team would do for this but I still got 17 kills almost 18. This time it was a much smoother handoff with Baller. So then I walked to the suburban, made myself a delicious PB&J and then knocked out for a couple of hours in the car, shoutout to Talon and Jake for joining me and not being wimps and sleepin in the school. Then at some point I woke up and sun was shining brightly and we our new driver (Denver's mom arrived) and we hurried to the exchange in Park City. It was actually kinda cool to go there again cuz it's been a while, seems like a nice place. So yeah Jake had a good leg and Talon wrecked on Ragnar hill with the fastest time of the race and Brandon B. and Collin M. had crazy downhill legs that looked tough and then Penver Derry killed it. I tried a Gu, it was weird. When I got it was waaay hot (around noon) in Midway which is not the prettiest town, and I opened with like a 6:20 (6:34 on my watch but it didn't connect until a half mile in) and feeling really good I ran like a mile and half in town and then turned towards the hills and as soon as I hit a slight incline my legs SHUT DOWN LIKE SOMEONE FLIPPED A SWITCH and so I crawled along at 8:30 pace up a windy dirt road. At one point it kind of levelled out and I felt better again and could go faster, but then it got steep and I was dying, not gonna lie I had to walk a couple times. Soon I turned onto a red dirt single track which went up to a the top of hill then headed down. I was trying to fly down it and was at a pretty good pace. Then I hit a wider road and my heart palpitation came into play and I started to get stomach problems so now I was crawling DOWN the road. If I was feeling normal I would have been FLYINg believe me. Sped up a bit a fixed my form for the camera then I hit an extremely steep downhill and had to shuffle. At this point the distance was 5.9 and they said it was 6.1 LIARS. This bikepath thingy wound like a snake for another mile with a few surprise hills, then I saw Jake and he told me I had 3 minutes to break 21 and I tried to push it up one lasat hill and then it wound back down and I started to accelerate then the whole team joined me and it was sick. I was goin a bit fast and had a gap on them and felt kind of weird but oh well. It felt so good to be done and celebrate. We won the hs division and got 5th overall.

Gosh dangit another one of my monster posts.

Morning run with the good ol XC team at practice. Jack came too! Ran up to USU and then the cross country course mainly with Jack, Paul and Kalin (the coaches turned around at 3) I felt a sense of freedom knowing I could mess around as much as a wanted and not get in trouble but I figured I would be a good example ;)

Drove to First Dam at about 9:00 and did a run at dusk on the Canal Easement for 3 miles then I finished up on the Shoreline Trail to get a little elevation. It was cool looking at the lights in the valley but it got sketchy when I couldn't see anything. Felt meh. 7:32 ap.

Easy night run out to the River Trail then I looped back by Icon on 10th West. 7:01 ap, felt decent but started to get pretty tired towards the end. Having Kanye in my ears helped a bit though.

Finally had a decent workout today, meaning I didn't feel completley crappy for it. I was meaning to get up early and run but I slept in and then I had a dentist appointment (not a checkup, fillings ugh) and then I worked from noon to 4:30. Waited till about 8:30 and then I drove to the USU XC course. Warmed up a mile on the brand new canal trail that is connected with it. Workout was a marathon workout I got out of the Daniels book. In the book it is 3xMile @ T w/ 1 min jog + 3 X 3 min H w/ 2min jog, but I took out one of the miles to reduce the volume. I kind of followed the way the 5K course goes. First mile was a 5:45, next mile was a 5:58, at this point it was convenient to head onto the canal trail and explore more so I went out on it for the first 3 min push then turned around. The first two didn't feel too good. When I started the last one I was on the far northwest corner of the course, and I decided to see if I could get to the finish line in that three minutes (includes looping around the grass field) but if the three minutes were up I was still gonna finish it. Well 3 minutes came and went and I wasn't super close and I was going to finish through but the sprinklers had switched and my bag was in the line of fire so I just stopped it where the final straight starts and grabbed it. Recovered then did two long strides, one downhill one uphill. Then cooled down and decided to check out the track. It was pretty dark at this point and I took a couple steps on it before I realized it was a BRAND NEW SURFACE which was hasn't even had lanes painted yet. So that's pretty cool. Decided to stay off though.

At around 3 I was debating whether I should go run somewhere or not, but then I ended up going to the pool for about 3 hours. After that, I ate half a pizza and then I was ready to run lol. Just ran from home ugh. Took a new loop that I haven't done just to switch things up so I ran all the way to Maceys which was about 3 miles from my house, and I was havin stomach problems and tried to use the restroom but I couldn't go just yet, then moved on running to Ryan's Place Park (this whole time I had that great sluggish tired feeling) and I still couldn't go there, then I just headed straight home from there, luckily without an accident. :) 7:31 avg.

I met Paul, Kallin, and Collin at Green for a morning long run. We took it really relaxed up (or I took it because I was leading the whole time) so about a 9:15 average going up for 5 miles with 1300 verticle feet, which is low 7s with GAP. Kallin and Collin turned around at 4 so it was just me and Paul now. We turned around and I thought we going at a pretty good pace down but it was only like 6:50 for 4 miles. I feel like I need to work on ankle strength because I don't feel like I can run down hill on trails like I could a year ago. The trail is a bit more groomed further down so our last mile was a 5:56. 8:00 ap.

Joined the XC team for practice on this fine morning. We did river trail. We did warmups and core and all then fun stuff first though. About 2 miles in we had the same group of four that were at the run on Saturday. I'm impressed with Collin he's really stepping it up for his senior season. Paul and I started to drop the other two and then they turned around at 3 and I showed Paul Trapper Park, which is 3.5 miles out from the school. At this point we had gone from a couple of 7:45 miles to a 7:05 to a 6:48 so i just decided to turn it into a good progression run, withouting telling Paul initially lol. So then we went 6:42, 6:32, and finished with a 6:20. I was just glad to be feeling good. Kind of reminded me of the progression I did on the treadmill during indoor. Afterwards we did some strides on the turf and then everyone iced in the canal but I got in for 10 seconds and decided I was a wimp so just hung out there. The run was 6:58 ap because of the slow two miles at first.

I was gonna meet up with Johnny (Perez) to run the Logan Canyon this moring but he cacncelled so I met u pwith paul and ran Logan Canyon instead. Since we had that pretty good paced run yesterday we took it really easy, except for when we hit the switchbacks I wanted to get a CR on them so we sprinted up. Unfortunately, I stopped too soon, which is typical. We headed back down at the slowest paced I have probably ever descended the canyon with a GPS, which was low 7s. Average was 7:37.

Met up with Spencer and Hayden for a Freedom Run prep. We met at Lincoln Elementary and then drove up to left hand fork, a mile below the the start line. Headed down a pretty good pace, around 6:30, which got down to like 6:10-6:20. Spencer was hanging back so we stopped and waited for him a few times. The hill actually felt pretty hard, we ran up it at 6:20 pace. The last two miles we picked it up even more. 6:17 average.

Was gonna run somewhere in the morning (can't remember where) but I slept in. I was curious about how far that new canal trail went (from my workout last week) so I drove to the xc course to run it. I got about a mile in, and then there was a private property sign and a guy by it and he told me he owns the trail and doesn't want people running on it. So that put a downer on things lol. So I headed east and onto the main road that Lundstrum park is on and went north. After I started heading up the hill I had somewhat of an accident and turned around for an extremely uncomfortable mile (with a turd in my pants) until I found a honey bucket. Headed back on the road and after another mile I started getting "movements" again, and luckily found another potty. By then I was almost back at the course so I finished up for a mile there. 7:04 average. 

I slept in today and then I was watching the 10k at the trials so it was a while before I could head out so it was almost dark when I did, but it was super humid and I was not feeling good. Headed up to Old Main on 5th North, did the loop and then came back on the xc route. I just was not feeling good. I stopped off at the high school to do a bit of a workout. 4x200 hard with 200 easy, continuous, in the dark, with fireworks for a backdrop. First one was prolly like 32, then a couple 33s, then like a 31. I could tell I have lost lots of speed. They felt good, but they werent fast. Then took it easy back home. 

Slept in again and was really not feeling motivated to run. So when I dragged myself out at eight I decided to just go five instead of seven because I was tired from trying to run relatively even mileage all week in order to be fresh for the 15K. I shoulda done more mileage on Monday. I did the dump loop then jogged a few laps on the Woodruff field. Then finished off that two mile loop at a pretty good pace. 7:05 average. 

Good race today! I got there to the start line a bit later than I would've liked (15 minutes before start time) but it all worked out. First mile was a 5:23, which was insanely surprising because last year I opened in 6:43, and this felt pretty relaxed. The lead pack went out in 5:05 tho. I was running with Austin Hunt for a half mile (who is actually my second cousin) but then he slowed down more. For a couple miles I was in no man's land, and ran a 5:55 and 6:00. Seeing those splits, I kept telling myself to relax and maybe run a couple 6:20s, because I would've been happy to average that anyways. But it never happened, I just felt good. Pretty soon Eric Nelso caught me and passed me, and I spent about a mile 10-20 meters behind him. That was a 5:54. then we hit a larger downhill slope (the whole canyon is down) and I took advantage of it and let myself go and passed him again, then threw in another surge a little bit after. That mile was 5:40. Then I caught a college age guy that I had never seen before with a 5:47. At this point, six miles into the race, my heart rate surged and I started feeling more tired, and in the same mile the  downhill kind of levelled off into flatness. I was not looking forward to the hill at all (about 300m hill) and I sort of suffered going up it, running like 7:40 pace. Eric alread had passed me then. I hit 7 with a 6:10 mile. Then I got to the aid station at the top and had to walk for a few seconds, and the other guy passed me again. I really suffered on that road to McDonalds and ran a 7:17. The last full mile had more downhill but I only managed a 6:39 and got passed by four more guys. Tried to pick it up but it was reaaally hard to go any faster, but looking at my watch I new that I would definitely be under an hour so I was happy about that. the final time was over 4 minutes faster than last year, even with the terrible finish. Distance was longer than 15K by .1 miles, so my average was 6:07. My goal was to average around 6 so that was good, and if I was feeling decent at the end that I would have stuck with Eric and run a 55. I'm honestly thinking it's in my fitness to run a 55 but my heart kind of short-circuited. It's really a matter of making sure to get enough sleep and hydration several days out from the race, which I failed to do haha. Great day! I took 10th overall just like last year but this one was alot more competetive. 3rd in the AG. 

Easy run at night out to the river trail and I did the five mile loop. Body felt okay, but my calves still felt reeeaally sore and my ankle wasn't feeling crazy strong. 7:33 ap.

I was planning on running later today but I had my Eagle board of review so I drove up to Logan Canyon at about 4 and parked at the third gate. Looked like it would be overcast it the sun came out again a bit after I started so it was pretty hot. I was really not feeling good and my calves were still pretty sore. Because I parked where I did I took the upper trail and got to where there were aspen trees and wild flowers, which you don't see on any other part of that trail. Really pretty. It also felt cooler. Had some GPS probe though. Headed back down at ~6:30 pace. I don't know what he average was but probably like 7:40.

Met Kalin and Paul at the school at 8 in the morning but I didn't wanna run from the school so we drove to Ryan's because it is surrounded by good running spots. We ran to Von Baer (by center street in providence) and ran through there on the trail, then ran back down the curved hill road. Headed down 10th East and then turned at the cemetery and ran around the nature park a bunch. Then finished around Ryan's. 7:41 ap.

AM: I met up with Johnny Perez and Isaac and ran Logan Canyon, this time from the first gate. We actually had a pretty good pace the whole time. We went 5.8. 7:06 ap., with a 6:00 mile in there going down, which felt really relaxed. After that we drove to the grass area up the hill from first dam and did some good ol core. 

PM: Ran 2 miles on the dump road with my little brother on his bike. His tires were pretty flat so he wasn't able to keep up with me like he should've lol. 7:45 ap.

AM: I drove to Smithfield to run the canyon there. Unfortunately I couldn't get anyone to come with :( I parked at Mack Park and headed up the road. (This was at about 7:45, woulda gotten out there earlier) I wasn't feeling too good and I made my way up at high 7 minute pace (for ~100ft grade per mile). At first I was gonna make it a 12 mile run I didn't feel like it so turned around 4.5. Didn't push it at all goin down. When I got back and ran a mile exploring the park. Got a slurpy on the way home yum.

PM: 2 miles at around 9, again with my brother on a bike. Ran to the elementary and I jogged on the grass while he played, then did strides. Then we had an epic tetherball match and he beat me 2-1. Then headed home. Felt really good! I even did some core after.

AM: Headed to Logan's XC practice but it was still Moratorium and the kids that also didn't know that were scrubs that were gonna run 2 miles at 8 minute pace and be done (because of laziness not ability) so I just left after core and drove to Ryan's, warmed up a mile, and did the 4 mile threshold course there, but started at the top of the hill because I could start and end basically at the same place. Was not feeling good the first couple miles and as soon as I started I wondered if I should just save it for another day, but I kept going. The main problem was that I didn't feel very smooth. First three splits were 6:17, 6:15, 6:16. Then I was basically home free after toughing out one more uphill for .25. Last mile was a 6:00. That part felt good. Cooled down a mile to 6. 6:14 average, Which is a PR for 4 mile Ts. 

PM: Another one with the bike by my side, this time to Willow Park and jogged 2 miles there, and did 3 longer strides (prolly added to .25) which felt amazing. Then went the mile back home for 4.4

AM: Slept in till 9:30 and then I had to do yard work for someone, so I didn't get to run until about 2, but since I still doubled I'll count this as the AM run. I did the loop from home that included the full river trail, with my 15 year old brother on the bike by me. It was pretty hot but not as hot as it could be. 7 miles around 7:10 average. 

PM: 2.4 easy down the dump road and back, again with my littlest brother on a bike, this time with sick tunes playing from a speaker. 

Pulled this one off in a single today because of scout camp for the rest of the week. I went to the actual real official authentic original Logan XC practice. We did canal trail and I went ahead of everyone else with Todd, although it was only like mid 7 minute pace (a little worried about the team this year lol jk). Then I Todd turned around at First Dam so I waited for Strand and we hit up the Highline trail before turning around so we could hit 10. Didn't feel super the whole way back. 7:22 average.  

For scout camp we were in Bloomington Canyon and we went to Minatonka Cave in the morning and then Bloomington Lake later, which was sick. The water wasn't even unbareably cold and I swam a couple hundred yards in it. And we did half naked snow angels haha. Then I was impatient for the leaders and ran back to camp from the lake, which was 1.5 miles partlyt downhill and I hit a 5:57 mile with cold muscles ( I was trying real hard to beat the cars). Got to camup changed into my current shoes and running clothes and headed up and ATV trail past camp for .75 before turning around. I think I almost got bit by a rattlesnake oops. Kinda just explored that. That was enough running for this day. 6:57 avg.

We had free time in the morning so after a couple rounds of Swedish Chess, or Kubb (look it up it's fun) I headed back up the ATV trail, this time for2.4 miles. It got really steep at the end up the second mile., but then it levelled off and the I came to a spot where I could see for 50-100 miles westward which was really cool, pretty sure I could see some of cache valley. After I took pics for a group of bikers I headed back down to camp, and added on to 6. 7:38 ap.

Long sort of easy run around town back in Logan in the evening. I went all the way up the length of center street then headed to the canal trail, then came back on sumac, to nature park, to the dirt road in River Heights, then back by Logan High. Felt pretty decent and kept the pace around 7 flat the whole time, averaged 7:03. I had some stomach issues towards the end.

AM: Went to Logan XC practice and did about 7.5 easy on the canal trail, then strides. 7:05 average. (Paul and I picked it up at the end). I think I'll just try and go to these practices every time because it's people to run with and I gotta drive my brother there anyway. 

PM: 2 easy to Woodruff and back, included jogging on the field and a tetherball match. It was raining for like a minute while my watch was loading but then it stopped, I was super bummed about that because it was still pretty hot. 

Woke up and did a workout that involved chasing CRs on some fairly popular segments on the river trail. I had my brother by me on his bike with a speaker to keep me turnt. We started at 8:30 and it was already hot out. The segments were a north one and a south one on the OG river trail, which were .8 and .7. I had to beat 5:44 and 5:14 pace respectively. Relaxed too much on the first one and ran 5:52 pace for it. The next one I really went ham but hit 5:20 pace. Those bridges really mess up any rythmn you  might have going at that pace. Then jogged over to the Icon trail and ran .9 of it. I had to be under 5:16 pace and I was 5:14 pace so I did get one CR. Fun stuff. Getting CRs is another good form of motivation if you don't let it take over your training.

Slept in today and went out for a three miler to willow park at noon. Kept it shorter because I had a job interview at 1:30. Felt pretty good actually. 7:12 ap.

In the evening I ran almost 5 miles to get 8 in the area north of center street and west of main street. Drew something with my GPS. :) Didn't feel too great but I had my bro with me. 7:28 ap.

At about 10am I drove to Logan Canyon and parked at the second parking lot a little bit before 2nd Dam. Took the upper trail and since I parked so far up I got to the rocky area about 3.5 miles in. From there on it climbed at a very rapid rate up Spring Hollow (900 ft in a mile) so I did a lot of power hiking, but it was really pretty and stuff, there were alot of quaking aspens, which you don't see naturally at lower elevations (below 5.5K ft really). I "ran" a 14 minute mile before I turned around. Going down on that part you couldn't go fast at all because of all the rocks. Grea run and it got me the majority of my weekly vert (1600/2000). Maybe I'll try to get a lot of vert next week since I'm not doing any workouts. 8:46 ap!

AM: Went to the track and was going to do my warmup with the XC team but I barely missed them so I did a lap around the school then 4 laps on the track for a 2 mile warmup. The workout I did was pretty easy, I just wanted to get some turnover and combine it with slight fatigue. So I did 8x200 at a pretty hard effort with a 200 jog, and then went right into the next one, so 2 miles of continuous running. I went by feel and didn't get the times but I can tell you the fastest pace I hit on each one if that helps: 4:06, 4:47, 4:33, 4:16, 4:17, 4:16, 4:09, 3:57. So I guess they werent that fast but I was trying to stay relaxed on most of them. By now kids were getting back from there run so I changed shoes and jogged out towards the river trail hoping to meet Paul, Kalin, and the coaches and it worked out perfectly I met them a mile out. Then jogged one more mile with Strand. 

PM: Headed to Bountiful during the day to spend the weekend at the grandparents and be close to SLC for the race. After watching a parade which was reeaally hot I ran 3 miles at 8:30, which was out to Bountiful High, jogging around there and running back. Felt pretty tired but the pace was actually faster, 6:54 ap.

My dad took me to pick up my packet at like 1, saw Collin there at the Utah Run stand shoutout to him. Then we drove the course (would have run it, but it was hot and I did not want to make my dad wait 45+ minutes for me). So we parked at Liberty Park and I did two laps for 3 miles. I really love the woodchip trail they have around the perimeter, the canal trail in logan needs to be like that. Didn't feel too bad and there was a lot of shade. Negative split for a 6:51 average.

Really looking forward to this race because if I feel anything like I did a the Turkey Trot than I will obliterate my PR because I am alot fitter than I was in November, it'll be 75 degrees vs. 29 degrees, and the course is downhill vs. very hilly. My goal is sub-35 (5:37 pace) so hopefully I can do it.Based on the Freedom Run if I did a 10K down BSF canyon then I would run sub-35 so I should be good. I'm just bummed I don't get to race Eugene. We would have duked it out like crazy! Maybe some other time. 

Not exactly what I wanted but for the most part, a good race! Woke up at 4:30 and I was up at the starting line a 5:25, much better than the Freedom Run. Warmed up a mile, shedded my gear, and then waited around and did few strides. Talked to a couple people I know. The run went off and I found myself trailing off the lead pack. I had no idea how fast we were going until I looked at my watch. First mile was 4:55, inconcievable that I would ever open a road race that fast, but it did drop about 160 feet. A little after the mile mark, I heard really quick footsteps behind me (I was pretty sure it was a girl), and after the turn onto thirteenth she passed me and it was a person that took like 10th at the Olympic Trials Steeplechase final. Well then I was like dang I'm gonna get chicked I guess, but at least she's really fast. After the hill where you turn on South Temple I was breathing hard but felt okay. I caught up to an LP guy (Craik?) and we went back and forth on that road, then I sort of dropped him when we turned, but then just like the 15K my heart started giving me problems with 2 miles to go and I started to blow up. On this road I got passed by a ton of people which sucked. I thought maybe if I held on I good still get my goal, but whenever I would try and speed up it hurt so bad. Then I checked my watch and I was already over 35. Thought could get under 36 still but it didn't happen. I did try to sprint adn give it my all the last 100 which really hurt but I had to look like I was trying. Splits were 4:55, 5:15, 5:35, 5:32, 5:59, 7:05, and 6:36 pace for the last .3. Some other cool stats, strava says I ran a 16:18 5K in there. My officiall pr is still 17:38 lol so looks like I've gotta find a flat true 5K race in August  to break 17 on. (to find a serious 5K thats not 2.9 miles is very difficult so if you no of one tell me) Great race, I think I'll be back here someday.

Ran Mueller Park trail this AM. Great place. My legsg were trashed from yesterday and I was feeling pretty tight on the way up and was going to turn around at 3 because the uphill was killing me, but then it sort of levelled out so I went another half mile. Turned around and my legs loosened up more on the downhill and I felt pretty good. Would;ve chosen a more easy run to recover but I wanted to run this trail while I was here. 7:39 ap.

Also, I already found the next race to do. First Dam Pancake Run on the 13th. It's a 5K and me and Johnny Perez and maybe Isaac are gonna duke it out like crazy!

Was going to run with the team but I was too exhausted to get up :/ I headed out at about 3 for a heat run at Green Canyon. Before that I needed to get gas, but I ended up having some real problems with the pump, so I ended up starting after 4. Took my hydration pack  this time and I'm glad I did. I've never run with one before, and benefits outweigh the costs a lot. I didn't really feel much of a difference with it on except that I could hear it sloshing. Turned around 4 miles up. I had the thought that I shoulder have headed up the Preston Valley trail but it was too late. Didn't feel that bad (calves were feeling it a bit from Monday though) despite the heat but it sure was nice to have water. Kept it pretty easy on both the ascent and descent (on the downhill I wasn't feeling bad but I didn't have a lot of energy either) 7:57 ap. Decided to get a slurpee after. That's how you know it was somewhat of a challenge I guess. 

Ran Prov with Hayden today which was a great time. We went all the way up to quarry (it's been about a year since I last was up there) which is about 4 miles from the lower parking lot. The climb was tough but not as tough as I had planned in my head. When we got up there I decided we should follow "trail"/creekbed further up but that was alot longer than I remembered so we turned around after goin around a quarter mile up. We then checked out the waterfall and then headed back down. The road going up to the quarry is insanely steep and going downhill you can only go really slow or insanely fast, we chose the first one. We went a steady pace the rest of the way down. Pace was somewhere in between 9 and 10 minute pace but we agreed to take it easy both ways.

8 miles with the xc team in the morning, to trappers park and back. Felt pretty easy compared to all my other runs this week seeing that I wasn't racing a 10k or running up a steepish trail for 4 or more miles. Theres a burning in your legs that you dont experience on a flat run at 7:13 pace. Still didn't feel completley relaxed, but pretty easy. Much needed recovery. There's some freshmen that have been looking really good apparently so I'm excited for the future of the team. When I got home I plopped on top of my bed and took a killer nap without changeing or showering. Gross but I guess I was really tire for some reason. (btw the way I do my sleep time is I put down the sleep that was or or contributing to the runs in the entry, so since I didn't double today, that nap time is going on tomorrow's entry.

The XC team did a run up Birch Canyon which I've never run before so I joined. Todd's brother Carson (who coaches at Preston) came so that was sick.  When we were starting out the arch in my left foot was really tight and and a bit painful (probably had something to do with playing ultimate frisbee barefoot last night) but a couple miles in it had faded away. We were on a dirt road for a few miles then we got onto a sweet single track, which I almost like more than Green Canyon. The pace felt easy the whole way up and when they let me lead I dropped everyone lol. Turned around at like 4.5 and on our way down I was running and the next thing I knew I was on the ground on my side, my foot had clipped a rock. Got up real quick and was fine tho. Picked it up to about 6 flat pace the last mile which felt good. That's 6,000 feet of vert for this week so I'm okay with being a mile short of 50. Went to Todds house and we had pancakes with awesome caramel syrup.

AM: 3 semi easy miles, mostly laps around Woodruff's field. 6:56/mile. This week I think I'm gonna take another small step up and try get 55, than maintain between 55-60 miles for the next four weeks. I'll double most days to make it easier, expecially this week because I think I might do some kind of Vo2max workout, cuz I think I'm ready for it.

PM: Sorta made this decision out of the blue, but I went up to Logan Canyon for an evening workout. Warmed up for three miles which felt absolutley fantastic (first mile was a sub 7 and didn't even feel hard). I could tell it was a good run because I was able to enjoy the scenery around and above me instead of staring at the ground like I usually do I guess. After three miles I rested and then did a 3 mile downhill tempo. The first mile was all single track and after about a minute I came up behind this girl running with headphones in in both ears and I shouted "on your left" a few times each time louder than the first, but she didn't hear me, and she was running slow so I was like awkwardly joggin behind her for maybe 30 seconds until she moved over just enough and I threw myself through the opening which was must have really startled her but whatev. GOod thing that was early. First mile was a 6:04 still, then I hit the wide trail and started moving a little more, although I actually didn't feel amazing like on the way up. Next two miles were 5:57 and 5:39. Would've liked to be a bit faster tho (like if I could do that pace on a flat tempo course that would be cool). I'm sure I scared alot of people seeing that I was barreling down the trail and a speed most couldn't imagine a trail running hobbyjogger like me going at. I then did 3 hill reps on a ~230m stretch. Good opening day to what should be a good week. (also I highly recommend the Nike 2" Tempo Split shorts, this was my first time running in them and they are quality af) 

I got dropped off at first dam after some arctic circle (which did not sit well in my stomach later) and I ran the FDPR course to measure. Came out as 2.95. but it is a relativley tough course compared to most fun runs because the first half is downhill, second half has a little bit of a climb. Anyways, then I hopped on the canal trail and ran home that way. Felt eh the whole time, but a bit better the longer I ran. 7:05 ap.

Went to practice this morning and they were doing 800s. Well, a mile before the 8s, but I sat out for that. I ran 5 800s ranging from 2:48-3:05, just with the fastest kids there. Like I said before, there are some promising freshmen. Wasn't too hard for me, but it was a good way to ease into doing reps because I think I'll do Ks on monday, which I am really scared for.

Shoutout to Connor Baller (even though he won't see this) for leaving on the mish today. It's been great getting to know him a bit the past 7 months.

The plan was to get up at 6, drive to Green, and thn run up to Beirdnau Peak, 12 miles round trip. Didn't end up getting up till 9 but it was actually a pretty cool morning so lucky me. Drove up there and got started right away. I made the wise decision to take my pack. My legs felt tired. 1.25 miles in I tripped on a rock and banged my knee up a bit but not too bad. Funny, I've had my only falls while running ever (excluding ice) in the last 5 days. The PV trailhead was a little less than 2 miles up so I found that and headed on up. It took me like 35 minutes to run the 2.2 miles to the ridge line (800 ft/mi elevation gain). Got up there and took a five minute break, them kept going, this time eastward up the ridge towards the peak. The trail was nice in some places and really overgrown in others, so it took too long to run a mile. When I turned around, I was like a mile away from the peak (I think the trail only goes around it tho) and I figured that was good enough, I could already see alot of the valley, so I turned back. Maybe I'll get up there some other time when I have a buddy to run with. The way back was nice and easy, didn't push it at all even when I got on the road. 10:34 ap and 2,913 vertical feet, 8,067 ft max elevation.