So much depends... on the run you do today!

back in st. george. ran 6 with a couple guys from our team. Felt good. we stopped by the school to talk to coach for a little bit. then went and picked up paul and ran back. good day.

ran four. today was the first day at school. nice run. talked a lot about the season

ran into middleton. felt good and nice movements...did our vertical tests today too. I got 24inches! I'm still pretty dang sore from lifting the other day.

met at 9 at the 2450 park. we went 6 into green springs area again...i like that run! good conversations. ate breakfeast at megan after for her birthday....good stuff! oh. and we talked to all the super seniors who were fun to see again.

did our first track workout. just a nice 2x1mile at 5:29 pace for me. warm and cool 1.5....Was a really easy pace, and without my watch i would have gone way too fast. however, i did my math wrong on the first one and was shooting for 1:27 laps instead of 1:21. so i hit a bad 5:37. but i wasn't too worried. not terrible. next one i fixed it and hit a nice 5:25. good workout.

weights after. feeling better. and getting big! (: (or maybe i should call it getting closer to a normal size)

easy 6 on a nice trial run in green springs. felt good

ran a 12 minute tempo at 5:40 pace. coach ran with me cause i forgot my watch. i hit 5:36 and 5:36. very controllible pace. felt very nice and coach and i had a good conversation. didn't feel amazing but still was good.

switched today's and yesterday's run cause it was so windy. felt pretty good. 8xstriders after and then lifting...I love lifting.

did a cosmin test today. it is a 4x60seconds hard with 3min, 2min, 1 min rest in between. it was still really windy and i didn't feel super good, but i still did alright. i ended up going 1279.5 meters during the 60seconds hard durations. not bad for a starting time.

met at the double churches at 10:30 and ran with some of the guys. we were sitting around before we started, then i saw James Holt running past us, so i yelled at everyone to get going so we could run with him. but he was moving pretty well so we didn't catch him for 2 miles. finally we got him and we ran with him for a couple miles and talked. that was fun. then we started our 10minute tempo. my pace was supposed to be at 5:15, which is the fastest tempo i've ever done on the road, but now that i think about it, it was only 10 minutes. although i hit a little slow: 5:21, 5:19. but i had to stop at a stop light for 5 seconds which killed a bit of momentum, but i still would've been slow. I'm fine with it though. i put in a good effort and abel and byron ran an amazing tempo. those kids did good.

warm and cool 1.5miles.

workout on the track consisting of 3x1600meters. with 3min rest in between. goal time was 5:29. i worked hard on pushing the side of the track that had the wind blowing hard. splits were: 5:26.8, 5:26.3, 5: 23.4. so i went a little fast on all of them. i felt decent. on the last one i ran the last 200 on my toes and tried to run smooth, which is why its a little bit faster.

lifted after. then 11 pull ups. (i'm trying to see how much better my pull ups get over the season. so far the first time we lifted i got 10. then the next i got 11, and this is the third time) i tried to do 12 but i couldn't get that last inch of my chin to get over the bar.

5 miles on trailrun. fairly hard run, with a lot of sand and stuff. didn't feel amazing, but alright. everyone got lost at the end. JP went back with her truck and came back 10 minutes later with 15 poor, scared, lost people in the bed of her truck.

ran 8 with a 18 minute tempo at 5:36 pace like last week but 6 minutes longer. this week we had 6 guys stay with us instead of just me and coach. it was pretty cool having the whole team with us. as for me it went pretty good. it got easier the longer we were out there then after 10 minutes of it i got on a nice groove and was pretty easy to keep the pace.

need to roll and strech though cause i feel a little tight.

ran old man hills. 2 warm and cool then just an easy 2x800's to ease into it a bit. times were first 2:36, 2:32. felt really easy and didn't stress.

lifted after. didn't feel amazing but glad i did it. Pull ups i did 11 again but this time on the 12th one i made it further than last week and abel said i could count it, but i didn't think so, so i won't.

4 easy with 1mile stiders

we met up early to get our run in before senior ball. i felt alright, but a little sleepy...and it was UNBEILIVABLY cold! we had a 6 mile run with 15min at LT pace and me, abel, and byron weren't even close to out right time :( i tried as hard as i could to hit 5:15  pace, but i kept hitting too slow. at the end our average pace was 5:32...much worse than last week.

i just need to shake off this workout and move forward, still pushing my workouts hard. next week. Hit my times and roll.

coach ran a great Half!

easy run with abel and krenshaw. good pace with nice conversations

1.5 mile warm and cool. with a workout of 4x1mile rest period was 3 min (one lap). my time i was trying to hit was 5:29, just like the last 3 weeks. this workout has been getting easier and easier for me, which is a good sign because it means i can go faster. but i tried to hit close to my times. splits were: 5:26.9, 5:26.9, 5:26.3, 5:24.5. third laps were slow on the first two so the other ones i tried to hit even laps every time which i did. i'm pleased with today.

the other .5 of my milage came when i paced rachel stone for her last mile time...and she hit it right on!

weights after...felt better than last week too. pull ups: 13!

am: first morning run. it was a joy

pm: we had a tempo workout of 24 minutes at 5:40 pace on the trail. it took a minute or two to get in a smooth rhythm but i finally did. then i had some stomach problems and had to stop for a couple minutes. then i was already far behind so i ran to maverick at a 5:35 pace and stopped again. then i went again and met coach and the crew then ran back to the school with them. it was a different day. but alright.

am: ran 3 this morning because i wont be able to run tomorrow morning. good run.

pm: ran during 4th because i had to be somewhere at 4:30. ran old mans by myself. 1x800 and 2x400's. i felt really sluggish on the two mile warm up and really had to push hard to hit my times: 2:33, 1:10, 1:09. the last 400's i really told myself i was going to hit those times and mentally i felt terrible but i kept my form good and pushed up the hill and hit it. i was excited i got it. cool down was a little slow too. i stopped to message my legs for a bit and then i felt better after.

lifting and striders after. no pull ups because i was in a hurry.

i was going to go on a uvu recruiting trip but it got cancelled because of the terrible weather. so i stayed home all day, then about 5 i went on an easy 5. felt good. a little bit a stomach issues, but not bad.

met with some of the guys at 10 today and did a 20min tempo. we did 1.75mi warm up then started. we were shooting for 5:15-5:20. for the most part, on the way there i was a bad uphill slope, and i tried to push this part harder to be sub 5:40, because i knew i could average it out on the way back.

the turn around was sooner than i thought, but we didn't miss it. then down hill we went and i was hitting sub 5 for most of it, then the last 10min was on a trail that had up and down hill, and i guess i went to slow here, but i felt i was doing well. i kept looking at how much longer we had so the time went by slow, then finally we finished and i felt pretty good. then i looked at my average pace: 5:34. still not it. i dont know why i cant do that pace. i think i just physch myself out before the workout because it seems like such a fast pace.

good overall week, with doubles just beginning. still disappointed about todays run. but just need to keep doing my best. rolling and stretching is a must right now.

am: easy 3. felt good....i think. i dont even remember it so i must have been pretty tired.

pm: 1.5 mile warm up and cool. workout consisted of 4x1mile with 3min rest. time i was going for was 5:21 (8 seconds faster than last week) had to push a little harder than last week to hit the times, but still wasn't terrible. but there was a terrible head wind in all directions so that made it harder (the track is kind of in a dome type thing, so literally it was in all directions)

 first one i cruized it and was just trying to get on a good groove: 5:23. second one i started to run better and ran into the wind better and i got a 5:19. third was a bit harder and the casey, byron, and colton behind me always push this one hard so they kept me on my toes when i heard them getting closer, 5:19. last one i started feeling a bit tight but i maintained my form and pushed the last lap a bit, 5:18.

good  workout. i really like it when i get splits all within 5 seconds because then i know i ran it consistent and solid. weights after. my lower left back hurt a ton, and so i did one rep less on most everything cause it hurt pretty bad. did 15 push ups after cause i forgot about the pull ups, so then i did then and got 10 pull ups.

pm: 5 on a nice trail. rocks everyway so i rolled my foot a couple times. kind of cold.

am: 3. ran with the girls. i dont know why they hate that so much

pm: 10. I ran 2 mile warm up then ran a 24min tempo at an average 5:30 pace. I felt really good and it felt like an easy pace.

pm: 2 mile warm and cool with 2x800's on old man hills. did pretty good. both times were 2:28 which is what i was running at the end of last year if i was feeling amazing! so that is a really good sign. casey help push me a lot today.