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

half mile warm up then we headed to hells hole where we did a small type of hill workout the intruduce hills. they were called bounders where you bound up the hill for 8 sets of 10 sec. i did the first 6 wrong so i felt emberrased about that but the next two were good. then we headed out on the trail farther to get more milage where we met by-runs grandpa's counsins dog and his owner. on the way back we did bounders all the way up the hill (~2min) it was soo hard but we made it (most of us) and had to rest a good 3 min but i felt fine after. form is feeling good, i'm getting antsy for a race. if anyone knows of a good one, let me know.

started with a half mile warm up where we went slow to make coach roberts look like her was all by himself. core excersises then we did 4 miles on the dirt mile trail. we did the laps in 7:14 and 6:55. not bad for the group we had of a good 12 including speedy paul that showed up for the first time... he is a pretty weird/funny kid when it comes to missionary tag.

kids club i did warm up and cool down laps with them and played car lot which is a very fun game. it worked very well and you run a TON. i was pooped after that we played missionary tag as a resting game. afterwards did some yoga and streching with the kids, and they liked it and it felt good. plus all the other groups were jealous of us :-)

still looking for a race!

met with a group of about 8 kids at the trail head by maverik that we do tempo's on a lot during the year. it was a very good group of kids. everyone i got a hold of made it +1. if you didn't get the message of this then tell me your cell number or some way to contact you so i don't miss you again.

run was pretty fun. a lot of bikers were out there, but it was a beautiful day with lots of cool attractions. no one wanted to turn around at 5 like they were supposed to and went the whole 7 with us. they did a really good job and we average just under 8 min miles finishing with every last person.

good to get the long run done for the week.

half warm and cores. then we ran a 1.8 mile loop on road and then did the rest barefoot. felt really good. felt good to get my legs moving fast on striders after too.

today we mit up at toniquen and ran around a trail and up a good sized hill that was pretty hard, under bridges, through graveyards, past a lake and on a secret trail in the trees. it was a nice run and nice to change it up a bit. stretch and roll after.

the link below is the previewing for 3A boys cross country. they mention my name and say i EASILY qualify as the states most impoved runner from cross season to track :) i guess it is true. cause using my bad race from state where i was just coming off an injury i'm rank 39th. but with my 2 mile time from track i'm ranked 4th. I just thought it was cool that i got my name mentioned. i hope i can pull an upset and get at least 2nd.

http://ut.milesplit.com/articles/88653-previewing-the-field-3a-boys-cross-country 

coach holt, Steve, James, and I warmed up on most of the course so i could see how it went. then we got back and got changed and ready for the race. As i was putting on my newly made "trail shoes" i saw that i had left one spike on the left shoe from last XC season and couldn't get it out, so i ran with it.

Mile 1- 5:20, started out solid but didn't seem too fast. i didnt really know what pace to go so i just stuck with Nephi, Steve, and Holt. this part of the course was the flattest part and it seemed to fly by. at the end of the mile Holt whispered something to me but i couldn't hear him so i just went a little faster and it seemed to satisfy him.

 Mile 2- 5:16, this was mostly down hill... but it was steep steep down hill. this is where Nephi fell off and as we came to a cattle guard they had a water station and i went to grab on and ended up knocking over both of the guys waters and me and steve could help but laugh. this kind of killed my momentum for a bit. still felt good but tried to be careful cause the trail was full of rocks. coach gave me some advice during the race that helped a lot.

Mile 3-6:32, this part was most of the hill back up out of the canyon or whatever its called. i really felt like i struggled at this part, like everyone else, and i just wanted to stop and walk but i could see coach behind me and that drove me to keep going. it was quite a climb though. i think at one point i was going 8:30 pace. but i hit the 3 mile mark at about 17min which is what i was shooting for a normal 5k so that made me happy.

Mile 4- 6:35, as i reached the top of the hill i turned to find more up hill which i should have known considering i had just ran the course before i raced it. i could feel holt breathing down my neck so as soon as i clipped over the last hump i stared my big push for the last 800 and reached the end in 23:41.

cooled down 2.3 with Steve, Holt, and James. and saw a pet goat in someones yard. then went to the awards where i got 50 BUCKS! to the running center. i was sad that they were fair and unlike enterprise's 5k they only give you one award for winning and take you out of the age division prizes.

stretched and rolled really good when i got home. Glad i could get in a race and felt this was a good overall week. no major pains, need to stay healthy

am: 7.5 was really really sore sunday and this morning. but i rolled like crazy... still didn't help much so the first 5 miles of this run was really rough and my calves hurt. but at mile 6 and 7 they had loosened up. nothing like a good run to sooth your legs :) hot hot day though. lots of people were feeling sick.

Pm:3. first double of the season. very very hot. over hundred hot. lifting stretching and rolling after. felt good. but i need to keep my body very hydrated and injury free.

today we ran the the dirt trail. and our miles were solid paces of 6:57 and 6:38. we are doing them faster every week. felt kind of tired today. i really need to sleep more, but summer makes it hard to be motivation to go to bed early :) yoga and stretching after.

today we ran parkway with doing bounding again. felt really good. just gets hotter and hotter though. need to drink lots of water and gatorate.

am: well my parents were gone the night before so me being the responsible teenager i am stayed up till 3 watching movies then woke up at 6 to run with casey and hunter. we did 4 with striders. i felt really sluggish at first from all the sleep i missed but after that i felt good. got home and had to hurry and pack for my high advenger camp.

pm: 3. up 9000 feet on a the mountains. me and casey went down the road we had driven up on. very very steep. nice run though. i liked have all the hills to go up at the end. got back and barley made dinner which was 1 chicken sandwhich.....no seconds no exceptions. i really starved the whole camp.

casey woke me up at 6 and we picked up hunter and went out a different direction for 7. this way looked like it was a bit less hills...but we were quite wrong. it was a more interesting trail and i really liked it. i felt really good and was glad to get it done so early. i love running in the mountains!

well casey told me the night before that he didn't want to run with me today so i just slept in and ran when i got back home from the mountain... i was kind of sad i didnt get to run on it again but grateful for the sleep.

well i ate 2 pounds of meat before i ran and that really made a difference. my stomach really hurt the first mile and decided that i only run 3 cause i felt so sick. but then i saw a kid on the soccer team that was in my ward running toward me and after chatting with him for a sec he got me to go run 2 more miles with him. i'm glad he did too cause those 2 made me feel really good. but i felt bad for him cause while we were talking i went faster without knowing and after a mile he told me he was going to turn down this road and left. then after a bit i turned around and looked at him and he had his hands on his knee's breathing heavily..i ruined that run for him.

am: 10.5. second longest run of the summer. didn't get a lot of sleep again so my stomach hurt but i was mostly just tired. i couln't wait for the run to get over. maybe because i had to stop after a mile to use the restroom and then it took me 2 miles to catch up.

we talked about this years competition and such and how our first race is in less than 4 weeks, all that talk pumped me up and got me exited. Cross country is a great sport, it gives you feelings very few other things can...if you know what i mean :)

pm: 3. nice cool day. did lifting after. i was very tired after. i need much more sleep...and i need to remember to bring a cooler to lifting so i can start taking ice baths.

am: 4.5. ran around the dirt trail. not the greatest run but still good. we all ran at around 6: 30 pace for the 2 laps. it makes me happy that all these guys are staying up with us cause since they can run this pace for two miles in pratice they can most likely run it in races and then some so most these guys can already run close to a sub 19 3miler! way to be guys. your working hard and are all going to help this team a lot.

pm: 3 with my sister megan at about nine. took about 35 min. felt really sore from lifing yesterday still... but i'll be huge soon :)

am: 6.5 today we did our first workout of hills. 3x1min + 4x30sec... for some reason i was really nervous for this workout, prolly cause it was our first one. but i felt pretty good. i really tried to push myself each time to get to the same spot up the hill. which i did on the 1 minuters but on the 3rd 30 second i was back a good 5 meters from where i should be. but i think overall i did well on today. finished off the milage by running around town the opposite way. (for future knowlege i made it to the first palm tree after going over the hill on the 1 min, then i made it to just before the second big rock on the 30 seconds

pm: 3. hot and dry. wasn't the best run but glad i got it done. i really have to get myself to do these doubles by myself cause i'm not very good at getting them in. i had to finally message casey and tell him to go running with me to really get myself out and running. but you know.. whatever works.

am: 4.5 grass run today. pretty easy pace. nice to have trevor with us, he always makes it fun.

pm: 3 little humid but not bad. lifted after. i feel my body getting into shape :)

am: 6.5 we did hills over on the mountain meat grinder. 2x30's and 4x1min. we would run up the mountain then jog while still going up, then do the next one. 30seconder's were both 5:49 pace then the 1 minuters were 6:40, 6:35, 6:33, 6:28. solid pace, felt the burn so i think i did good. came around the other side of the mountain and finished with a few laps around last years region course.

pm: no afternoon run today. so i did INTENCE streching and rolling then did a workout of inside, regular, and outside push ups in sets of ten with right (35), left (35), cruches (50), and regular (50) sit up in between until i couldn't do another one of anything. it was pretty fun and really hard but it felt good. now the only thing i need to get doing more is iceing iceing iceing.

ran at 7 with a couple guys on a trail kind of by snow canyon.. i was pretty tired today and it was tough to get through but it wasn't to bad. lots of cool trails. ran into a guy hiking that saw my pine view track shirt and asked how we did at state. its awesome that random people regonize us.

week was great. finished both of our workouts strong and got every single run in this week! that hasn't happened in a while. next week, make XC camp fun for everyone and enjoy the high altitude

am: 4. nice easy run. going up to XC camp today till thursday afternoon. should be fun!

pm: 6. first run in the mountains. felt good. didn't notice the elevation too much.

am: 12 ran around the mountains in almost one big loop. all the guys who went ten kept up really good. took me about 3 miles but after that i felt amazing and the whole run i kind of pushed the pace. 

pm: 3, felt this mornings run in my legs. went slow but i think i deserved it :)

am: 6 ran uphill for three miles then came back down. didnt feel near as hard as last year but it was still a good challenged. freshman nick stayed up. he's lookin good for varsity

pm: 3 around the lake. pretty view!

last run in the mountains. felt tired but it was fine. no doubles for the rest of the week. cross country camp went very well. all the activities went over very well. our team became much closer because of this and I'm glad i got the chance to go to this the past three years. i really learn a lot from these things. pumped up for the season!

am: ran our first tempo today! started out with the boys towards washington fields area and i took a short stop at the bridge to use the restroom and the team continued onward as usual. but this time i didnt feel like pushing the pace to catch up to them figuring i had a tempo later on in the run so i just ran thinking they would wait for me at the turn around...later when i got to the turn around no one was there. i was confused cause they didnt pass me on the way our so i figured they were just being dumb and went another way so i turned and did the run on my own.

started the tempo at mile 6. felt good to go fast and hard. hit the first mile right on pace (6:00) and then the next mile was nearly all up hill so i pushed these hard. i was surprised that i had accually ran this faster (5:55) so it was a solid tempo. i was pretty tired the whole run though, not enough sleep, but i'm getting better at putting stuff aside and just running.

ps. turns out the group went to the bathroom at the turn around then waited for me so i beat them back.

didn't get around to running till about 4.... thought it might be good to start getting used to the heat. I was wrong! the running part was fine, i think my average was around 7:30 but i learned something.. you can never get used to heat! its like trying to get used to stabbing your eyes! it cant be done. nevertheless i survived and its done.

did all my runs for the second week in a row! camp was great, running felt good, goals for next week is to roll and such really good. i'll be in salt lake all week so i'll have to do all my runs by myself which will be hard to do them all but i'll try my best.

am: 12. woke up at 7 and ran with salem hills XC team.  there nice people. there #1 and #2 kids were gone so i ran with there #3. they dont run as a team like us. me and mincen (sophmore) ran 6 out to this pole by the mountian. they also had to throw in about 6 100meter fartlicks that i did with them. they were fun. after we finished it i turned around and did the same run again by myself. my watch was pretty dead so i only turned it on for the 3 mile tempo on the way back but it died at mile 2. i'm not sure if this was a full 12 but it was prolly pretty close. i know i did the full 3 mile tempo though. 

mile1 tempo was 5:56. i felt very heavy on my feet the whole time. mile 2 5:46, still feeling tired but it was downhill so i felt good. got back and still needed 3/4 a mile so did 3 laps i think my 3rd mile was around 5:30. it was fun running with their team. and i'll do it tomorrow. glad to get the 12 done though :) streching and drills after

pm: 3.. very very hard. i thought i would take this run easy and pretty much.. there was no way to make it easy. i'm up in salem where there is hills everywhere at 6000ft. i went out a mile and a half and climbed 100 ft in .5 mile. it was 25% grade! on the way down hilll i had to zig zag to keep from sprinting! i was going around 14 min pace uphill but i was at least in jogging motion :) 

am: 5.5 + striders switched todays workout with thursday's since i prolly wont have a team to run with then. for some reason salem doesn't have an organized practice tuesday, thursday, and no running saturday :/ but the captains still came so i ran 3 with Levi Stone. their student coucil president. we got along pretty good and turns out we both like the same stuff. flipped for more after we got back and ran with some of their freshman. they have a lot of fast freshman! their going to be good in a couple years. 

striders after with them. they really sprint as hard as they can on every one but they hit there hills so hard it looks painful. dont know if i'm going to do my afternoon practice today. my body is pretty kind of worn down and i think i need one afternoon off.