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

am: 3

pm: i'm coaches TA 4th period and he had me go out and run barefoot 4 miles before practice with him. then ran an easy 3 with the team then 1miles striders. felt good. still a bit tired..really need to get to bed earlier.

we did this to help us hit our tempo times that have been hard lately. i'm trying to get 5:15- 5:20 min/mile pace for 20 minutes. i woke up really tired still and went to the school to sign up then went on a 2 mile warm up with the guys. took forever for the race to start but it finally did.

i went out hard but not really cause i was just trying to keep an even pace. felt easy at first and we were a little slow on the grass parts, but it was pretty flat which made it easier. i ran 5:20 pace for the first two miles with byron because that was his pace then the last mile i picked it up to bring mine down. ended with 5:16 average with is good for me because it's the first time i've finally done my time right. i guess this was kind of cheating because i did the pace for 16 min instead of 20..oh well!

i got a sweet bag with goodies in it for winning...second place didn't get anything... sorry byron! :)

am: 3. good run. i was late so it took a mile to catch up :(

pm: 1.5 mile warm up and cool down with workout of 4x1mile repeats with 1 lap recovery (~3min) time i was shooting for this week was 5:14. i was a little nervous for this workout cause i thought this would be a bit harder to hit the times.

first one felt pretty easy, but i thought it was only cause it was the first one, 5:12. second one was just as easy and i was feeling very smooth, 5:12. third one i one to push the third lap a bit but still was feeling very manageable, 5:11. last one i knew i was feeling great so i just pushed it hard but still didn't want to go crazy so just kept it at an even, 5:11. cause you all know how i love to hit the same time :)

very good workout. much easier than i thought. although the weather was amazing, there was only a little breeze so i guess that helped a lot compared to last week's wind.  next week we have a mile time trial!

am: 3. plyo's afterwards. i really don't like these. they hurt my ankles and seem to do more harm then good for me...i'll do it a little more and see if it gets better, but i dont want to kill  my season with an injury again just because i did these.

pm: 5. ice house. i felt terrible today. made it through. half mile hill at about 20% incline in betweeen it.

am: 3. coach wasn't there this morning so we took it nice and slow :) felt very good to ease up and...jog!

pm: after a very very busy day, i went out with the team on a 10 miler including a 30 min tempo at 5:35-5:40 pace. i felt alright at first, then as it went by i just worked on making sure my form never dropped, which i feel i did pretty good on. pace and distance were the exact same: 5:37. good run. glad it's done and in the bag.

on a side note, today was national signing day. I committed to run for Southern Utah University. They have a very good coach, and solid team that all have high spirits. They just had a student graduate last year named Camren Levins who won the 5k and 10k at the college nationals and qualified for the olympic's getting 10th and 14th in both those events, then recieved the bowerman award for track.

after serving a two year mission in 4-7 months i will start my career in the fall season of 2015.

am: easy slow 3

pm: 2 mile warm and cool with old man hills workout of 1x800, 2x400's and 4x200's. times were 2:33, 1:08, 1:10, 33, 38, 33, 32. pretty good. abel ran this with us for the first time and he really made me go into race mode for some of these...dang kid :) that second 200 was ugly. but overall it was alright. coach threw me in another 200 to run with Rachel stone (out top runner) and i was thinking i'd go 38second pace but she was cruzzeing and ended with a 35!

weights after. didn't feel way sharp so took a bit of an easy

pm: easy 5 with with striders. felt alright. stomach hurt a little. probably from laughing so hard!

Went to another race today to help get my tempo times. shooting for a 5:15 again.

got there a little late so had to warm up by myself for 1.5 miles. tommy from snow canyon was there, and a couple DH kids.

someone started the race and we roughly got out. i stayed in the top 5 for the first mile and just tried to stay on pace. 60% of this race seemed to be uphill so i thought i'd end a little off pace. after a bit it was only me, byron, and tommy in a pack and i still was just a step behind them because everytime i tried to get up next to them they would pick it up a lot to get back ahead...so i just let them lead, cause i didn't mind. last half mile was all down hill and it ended on the track. this is where i made up for most of the time. last 600 meters or so i took off harder and ended pretty well.

ending pace was 5:17. close enough, and i still felt good at the end. rachel won on the girls side too, second week in a row we both took the gold :)

am: 3. a bit tired

pm: we had a mile time trial today. 2 mile warm up then we watched a couple of people do an 800meter time trial then we toed the line for the mile. race started and the first 200 meters i ran in 30 seconds and only wanted to run a 1:06 for the first lap so i slowed down a bit, then rounding the corner i realized there was a bunch of wind on that straight. so that killed me a bit and i got a 1:08. rest of the splits were 1:09, 1:10, and 1:08 with an ending time of 4:39. not an impressive time but i'm ok with it. i know i'll get much better with more time.

am: 3. felt really tight.

pm: week changed around a bit and we had our 30 minute tempo today today instead of tomorrow. coach ran with the girls today and told me and keep my pace at 5:40 to help push the other boys to stay with me the whole time. i felt really good from the beginning except for my calves which killed because they were so tight from yesterday's race... we had 5 guys stay with us from 26 minutes which was really good! the last 4 minutes it was just me and abel and we were only 7 feet from where i was last week which was very good! we hit 5:40 pace dead on, and it was a decently windy day.

NEED TO ROLL!

am: 3 coach was gone...so good pace (:

pm: EASY 8! first easy run in a while. well needed.

calves are still really tight from monday!

am: 3, plyo's after. (don't like them!)

pm: workout of 10x200's at race pace (34.75). i thought i was a sprinter or something because this was a pretty easy workout! 2 mile warm up and cool then my splits were: 36.41, 35.82, 33.80, 34.08, 33.90, 33.77, 34.02, 33.58, 34.30, 33.90.

like i said, easy workout. i really worked on pushing off the track and swinging my arms smoothly. Weights after.

am: 3

pm: easy 5 on a trail. it was alright. but i dont like them very much for some reason.

I will be opening my LDS mission call tonight! i'll post a bit after and let everyone know where I am going to be for the next 2 years of my life!

I will be assigned to labor in the Philippines Laoag Mission! I will leave on Wednesday, July 3, 2013. Speaking Tagalog!

went out at about 11:30am. felt amazing outside! i was a little sloggish but not bad. we went out around the big moutain and out another big for 3 miles then we started our 15 min tempo...which seemed like nothing after having it be 30min for the last little bit.

the first 2 miles were in a downward slope, but nothing huge. first mile was 5:13. second still felt alright it was a 5:20. last one we hit the big uphill that Coach Holt hit on his big tempo but on the other side of it. it slowed us down a lot, and we (casey and I, byrun was 5 feet or so behind) tried to even it out on the downhill after but we didn't. ended with a 5:28. good workout. casey stuck in it well.

Nice week. goals for next week is to hit every run (monday!) and continue to take care of my legs consistently.

am: met at the high school to do a hilll workout with a couple guys. 2 mile warm and cool with 3x800's. not too bad of a workout, but gets you moving.

first one felt pretty hard and my breathing wasn't amazing, ended with a 2:30.08. right where i wanted. next one i wanted a 2:28 and felt good with a nice solid push a the end for a 2:27.88. last one was good too. worked on my uphill stride and form, 2:28.65. good workout.

pm: dark 3 miler. nice run though

am: slept in :(

pm: we had 4xmile repeats today (supposed to hit 5:14) not the best workout i've had. first one i probably pushed too hard but it was the same as the last time we did it. 5:12. rest of the workout i felt i was giving the same amount of effort i was suppposed to, but the wind slowed it down a couples seconds. 5:17, 5:15, 5:15. i was disappointed with this workout, it's the first one this season i haven't hit all the times i was supposed to. i think more than the wind, i was just not in it. too many other things in my mind so i didn't prepare as good for it as i should have. its alright though.

half marathon this weekend!

am: 3...didn't feel too sharp

pm: easy 4 weights after. I'm starting to get shin splints i think. i was rubbing my legs after lifting and i could feel it. need to take care of it. all my legs really..but i have been rolling a lot, i guess just not iceing it enough.

am: 3 shin feels a lot better

pm: 2 mile warm and cool and workout of 16x200's, goal time 34. pretty easy workout, good for getting speed work up. splits were: 35, 34, 33, 33, 34, 34, 33, 33, 33, 33, 33, 33, 34, 34, 32, 32.

am: 3

pm: easy 3! to get ready for half tomorrow. went slow, then we did our vertical test after, i got 21. three less than the beginning of season :/

striders after.

Woke up at 6:30 to get to the buses that would take us to the starting line. it was supposed to leave at 7:15, but it ended up leaving at 7:50! i wish i just had my mom drop me off so i could've slept in more. looking around at the start i saw logan fielding and 2 other guys that looked fast, so my goal was top 4, at 5:45 pace. (and no miles over 6!)

race started and it was pretty much all down hill for the first 2 miles. first one i felt good and smooth 5:32. second mile (batman fell off) i was in the second group and logan and them were 15 feet ahead, still feeling good, coach told us to slow down a bit so we did...5:47. next mile was a bit uphill then down into a canyon that was like a rollercoaster of ups and downs, 5:40. still lots of rollercoasters but slightly downhill, focusing on my form here 5:23.

mile 5 had a tad uphill here as we came out of the canyon, a bit of wind but i still feel like i could handle it. i was lucky enough to have my teamate casey kimzey and rodney who runs for dixie state college running with me this whole time and we kind of took turns leading it. we passed one of the guys ahead of us so now i was shooting for 3rd 5:35. mile 6 was a big increase in uphill and i didn't hit it as well, i tried pushing it hard but it was ugly 5:55. next mile was about the same, all three of us weren't running hot, and logan got away on these two miles 5:54.

next mile i passed an aid station that had a lot of people i knew, and this got me moving again and i made bit of a push before the next uphill around the mountain 5:39. this hill i hit much better and even under my goal pace which is good cause it was even steeper (but not as long) then i evened it down more with the down hill after, also i started leading a bit more here 5:44.  then the third and final big hill came and this is where i was worried i would go over 6min/mile. i hit it pushing hard and got up the first part thinking i was done, then i turned the corner and found out i only did half of it. then i cleared the top and tried to get moving again on the down hill, my legs started getting really tight here. casey and rodney fell off here and i was alone 5:58. 

coach holt joined me here and helped me finish the last three miles. he really helped me get going again 5:37. i could feel i was almost there and i started pushing harder, coach paced me very good 5:29. then last .9 i hit in 4:46 (5:25 pace) Placing 3rd place! Also my average pace was 5:40!!!! thats what i do every wednesday! i was very pleased and i still felt very good once i finished. cooled down 1.5miles.

i was sad that the course was .2 short. but nothing i could do. i figured my time would've been 1:14: 09 if i continued at 5:25 pace so i'm very pleased with that. Good week, good half, now i can just focus on track! miles next week will be easy to recover from this

am: 5. we are switching to do all our workouts in the morning this week because we are doing a decathalon this week and everyday after school they are teaching us every event to see who is a natural at what.

pm: 4 with striders.

so the events we did today were the shotput, high jump, and hurdles. shot put you could probably assume how i did, high jump i wasn't all that great at either. but it turns out i have potential in the hurdles! and i like them. so i'm going to try out the hurdles in a couple meets and see how i do. I'm Pumped for track!

am: had play practice for the assembly this moring so i missed the team practice. but casey and i went out right before school started and did 3 miles (instead of 4) with 4x~1min fartliks so we could get to 1st period in time. and with the shower after we made it with 30seconds to spare :-)

pm: went out early with coach to run some barefoot miles with tyson boyer who dropped by for a visit. we did 6 laps, 1.5 miles. then ran 3 miles with the team. My legs felt really heavy and slow today, and just ache.

when we got back we learned long jump, javelan, and discus. all of which i stink at...oh well!

am: kosmin test. 2 mile warm and cool. then the test. 4x1min hard with 3min, 2 min, and 1 min rest inbetween. i made it 1515 meters i think. which is an equivatent to a 4:36 or something. it was alright. i dont like this test but, whatever.

pm: easy 3 then we did the first 4 events for our decathlon. 100meter: 14.13? 200meter: 25.90? shotput: 26ft 6inches and high jump: 4' 5'' (sooo soo soo close to 4'9'')

good day. we were going to do the 300meter hurdles today, which was the one i was really looking forward to, but it got too late so we'll do them tomorrow.

am: missed and didn't make up because of assembly practice :( i felt i needed it though is i guess its fine.

pm: 3 with striders.

the events we did today were discuss: 56' 5''! (fun event) long jump: 14' 8'' and ...300 hurdles! my time was 43.49! it was really fun, but i messed up a couple times but still got a good time. Makes me excited for the steeple chase, and coach said i could even do this event in some of the smaller meets.