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

am: 3

pm: 9.25 around. the day we finally got to run barefoot today...i missed all but one lap for certain reason! Fine run but it took 3 or so miles to get smooth and feel good.

core drills and plyo's after. felt good but i don't think plyo's are good for my legs.

am: 3

PM: 8. 2.5 mile warm up then we did a good workout on the track today. First one of the year! we did 6x1000. my splits were 3:20, 3:14, 3:19, 3:15, 3:14, 3:11. Coach wanted me to go at average 3:19's so the first few i kept it at that and i felt i could go fast so i amp it up a bit. but i kept the same distance behind tyson everytime. Very solid workout. ended with 2 mile cool down.

Long run today. We did what tyson calls "Twin Cities" cause it goes through st george and washinton. didn't really want to run today but once we got going i felt fine. Threw in a 20 min tempo at just under 6 min pace and got in ~3.4 miles. It went fine and no one fell off that much from us.

this week was one of my better weeks, even with my cough going on all through it. Just need to make so i stretch and roll a lot this week to make sure my body stays fresh. Next week is our first meet.

am: 3

pm: 11.5 we did old man hills work out today... 5 sets of 2x200; 1x800. wasn't really in it at all today, and didn't feel as good but was able to get a decent workout in. 200's weren't that solid and i ran them all over the place, but the 800's i was able to run pretty consistent, and ran them around 3:35's i think.

big milage day and tomorrow should be easy, hopefully can get in a nice recover day before wednesday's killer then friday's small race.

am: 3

PM: 5.5 and stridders. felt good but my body is still pretty tired. weights after.

AM: 3 feel very tired.

PM: Well today's workout went very well for me. Our workout was a 10 mile run with 40 min tempo, which ended up being 6.92 miles (about 5:45 pace). I was able to stay with coach and tyson good, mainly because their was a ~10 mph wind for half of the tempo and i drafted off them the whole time it was there, but our 10k was 35:30 or something so i can use that as a PR :) But my power part was the last 15 min i felt very good and felt like i could have gone on forever. and I think my cold is pretty much finally gone except for a cough here and there.

AM: 3, knee hurt a little bit but not sore from yesterday.

PM: 7.25, my knee killed really bad today for the whole run, i couldn't bend it at all or it would hurt. Mark said i have tendinosis but it wont ruin my running really i just need to take care of it so it'll get better, hopefully soon. Ended with 4x200 (200 recovery). race tomorrow....

AM: 3 knee hurt really bad

PM: i race the mile (4:44), 400 meter ( ~:58?), and the 200 meter (~26) the mile felt pretty good but after all these tempo workouts that what it felt like and i couldn't go much faster but i could have done it longer so i wish i would have done the 2 mile. but it got me pumped for the pine view invational in two weeks when all the big boys are there. the 400 and 200 were amazing, i loved going as fast as i could and it really helped me start to get into that track mode and out of tempo's. I wish i was better because i would have like to race the 400. Overall good meet but not that amazing either. Knee only hurt when warming up for the mile but after that not so bad. I'll take an easy this weekend so it will be fine for our meet.

7 with stridders then core excersices after. felt good but a little tight.

AM: 11.5 track workout of 5x(2x200; 1x800) with two mile warm up and cool down. Our splits were 34-35sec the first 3 sets on the 200's then 32-33 for the last two sets. the the 800 splits were: 2:38, 2:37, 2:35, 2:31, 2:22. good workout, my knee only hurt on the warm and cool but i've been doing some excersises to help it.

PM: only got 1.25 in for some reason.

AM: 8.5 with a 20 min tempo. it was alright, our average was like 5:49 so it was solid but slower than last weeks 40 min tempo. I didnt feel very good, just really tired from not enough sleep. knee hurt on the warm up. ended with 6x200 which were the worst ever. prolly all were around 35-37 sec. Need more sleep.

PM: moutain biking with casey and archy. it was about 10 miles with lots of twist and turns. it was really fun and i would love to do this more often

AM: wanted to sleep in today but devio begged me to go with him so i went out and we ran 6 in the desert in green springs.... not a very fun run, i'm pooped out.

am: 3... better

PM: 7 with stridders. me and devio ran over to the park where we finished the half and ran barefoot 3 miles or so. got about 7 slivers. felt alright but still not that great.

AM: 3... getting loose again. it was quite quiet, as if we hadn't seen eachother for a week

PM: 8.75 2.5 warm up 2 cool with a work out of 2x1200; 2x1000; 3x800. It was a pretty solid workout splits were (i think, not sure) 3:53, 3:49, 3:12, 3:09, 2:31, 2:29, 2:28. during the 800's i had a bad sideache and there was a 5 mph wind. Bad workout wednesday :)

am: 3

PM: 9.85 with mile stridders. felt pretty good, nothin hurt too bad. stridders were hard to get through though.

AM: 3

PM: work out on the track today. 2x(1600x2; 200x4). with 2 mile warm and cool. splits were: 5:24, 5:28, 31, 32, 32, 31, 5:17, 5:28, 33, 33, 30, 30. first mile was easy and nice to get rolling. next was still good, tried to keep an easy because we weren't trying to kill this workout (was supposed to get 5:30's) 3 mile i went way too fast... i just kind of got caught up in the moment and coach shaw was cheering for me for the first time :)... last one i kept it low and help devio hit a solid last one. 200's flew by.

I'm very ready for the race this weekend and am sure i can run a sub 4:35.

am: 3

PM: 7 with 4x200's. Felt good and fresh.

am: 3

Today i raced the mile and i was pretty exited about it. but as we started to warm up my legs felt really weird like they did last week and i just didn't feel very good, i dont think i got enough warm up in. so at the start of the race i got trapped in pretty far and fell back from the front group pretty fast. after the first 2 laps i kind of gave up and just ran the race leaving a 4:40. so it was a decent time but i know i can go better.

i got to the race 20 min before it started but still got a good mile and a half in. I felt much better this morning and more energetic. i think its because i got a lot more sleep which i haven't had much this week.

the gun went off and i took off pretty fast trying to make it sure i wasn't caught in the pack like yesterday and i ended up 5 feet in front of everyone for the first lap. i felt kind of awkward that lap and slowed down. i learned later that it was because all the fast kids were blocked off at the beginning and it took them a whole lap to get out. so after the first lap i settled in behind Ben, Jake, and tyson and hung on them for another lap. after i got passed by 4 more guys i found a spot right behind them for a good pace group and ran the next 4 laps in good splits. on the 6 lap i started to fall back and coach swore at me to get up there and i did. at that moment i broke free! i now was a racer. i pulled back up to them and our group caught a good 3 seconds on the front group and i felt pretty good. at the final strech i passed a guy but my kick wasn't very good and chuck beat me by a good 2 seconds. I got 6 overall, 3rd for 3A.

AM: 3

PM: total of 10. but a workout of 5x(2min hard, 1min easy, 1min hard, 30sec easy, 30sec hard, 30sec easy)... didn't feel as smooth today or as bouncy, maybe it was from racing the 2 miler but its good to get done.

am: 3

pm: 8.75 with mile stridders... no comment

am: 3

PM: 8 total. 2.5 warm 2 cool then a workout of 11x 400's. my goal time was about 1:10 and my splits were (roughly) 1:06, 1:12 (no watch the first two so we had no idea what pace) 1:10, 1:09, 1:11, 1:08, 1:08, 1:09: 1:10, 1:07, this last one coach wanted me to run hard so 1:01.

am: 3

PM: easy 6...with 4 laps around a grass field...felt good except one cough attack that took a couple min to get through... ended with 3x400 that were moderatly fast then raced a 100meter at 3/4 speed. cause i thought i should let my friend win to help her self esteem :)

race the mile and 800 on saturday.. no races tomorrow for some reason... looking for sub 4:30

AM: 3

PM:ran around with tyson a bit then 8 striders with frida. felt alright, just sick.

mile today. splits were 1:05, 1:08, 1:13, 1:07. I qualified for state and the race was pretty good but i really can do better on the third lap and sprinting end. Once i get over this sickness i'll blow 4:30 over.

also did the 800 with a 2:05 (1:02, 1:03) i really liked this race. started out good then before the end of the first lap, tim and this other kid were in front of my and it took me forever to get around them but made me loose a lot of ground and smoothness. end was bad again, need to work on sprinting.