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

am: 7, well i moved houses to another cousins that lives in riverton. their XC team is at camp so i ran on my own. pretty tough to find a decent hill but finally found one that was the best i would find. it wasn't near as bad as firestation but best i could find. 5x1min and 7x30. first 3 one mins were the same then i got about 5ft further the 4th and 5th. 30 seconds were super good. everyone i went faster and faster. i felt i did my best on this workout and glad to get it done. 

am: 4 with striders. jake krong invited me to run with him and some people this morning and i looked for every possible way to get there... and found none. i was really bummed. so instead i ran on my own.

pm: 3 finally got a double in. figured i could do a double saturday too so i would only miss one.

am: 3 slept in till 11 and had to go somewhere at 12 so i decided to do my easy 3 this morning then do my hill workout this afternoon. sounds like a good plan right? well when we got home at 8 i was sick as can be. it was terrible. this always happens right before the seasons start...but its my own fault for not getting enough sleep.

went to make up my hills this morning. still felt pretty sluggish and thats how i ran. did my first 3 30 sec's and pretty much sucked on those. 5ft behind where i was wednesday. started the 1 min's and only did 4 before i pretty much passed out. i felt really dizzy and could see straight and after i hit a rock and twisted my ankle i figured i should just go back before i hurt myself. so i staggered back and walked the last quarter mile....

end of week- well i ran everyday and i'm on vacation so thats a first. if i wasnt for my sickness i think i would have done almost every run. but i got my main ones and the first two were done well. goals for next week is to get a solid race at cedar and not missing any runs.

am: 12 with 3 mile tempo. sickness is pretty much gone. once i got up on sleep my nose stopped running and cough left so thats good. first day back with the team... and i'll say this: its great to be back. running on your own kind of gets old.

first 6 miles went by good then we started our tempo and i tried to be smooth and control my breathing (6:01) this whole run was pretty much down hill just like last week but i ran a little slower with coach cause i thought it'd be better to race fast in cedar than kill a tempo (5:56) last mile i felt kind of icky cause i was getting a cotton mouth but still pushed strong throught the finish (5:51). coach and i went to the little stream and soaked up a bit. i even drank a little cause it looked so good. finished with 3 more. average 7:33. need to ice bathe today!

pm: 3. nice and HOT. lifting after. got a 5 gallon thing of ice... finally.

am: 4.5 ran on the dirt trail loop. nice easy pace. didnt feel way to hot but not many miles to warm up with anyway. race in cedar tomorrow. that should be fun. last day of kids camp today. didnt go over very well at all. ran out of games for these kids cause there too cool to play lots of them anyway.

pm: 3

am: 5 with striders. didn't feel to hot today, kind of tired and had a lot to think about. ran a 2 mile loop before going to the soccer field to run on the grass. had to stop to tie my shoe then ended up just running with coach roberts who had caught up to me. we talked a lot about running and stuff. he's a fun guy to talk to and easy to tell stuff to. on the grass i miss running with the top boys so just ran the loops by myself till i caught megan and talk to her for a bit. finished with 8 stiders which felt good but not the best. RACE tonight at 6:30. should be pretty good!

PM: 3 warm up. felt pretty good nervous of course but not way to bad. after eating a nutty bar i almost threw it back up :) ...the man blew the whisle (gun broke) and i started out right behind whitney as planned. not a way fast start but slowly moved up and was in 3 by the first 200 meters. no seemed to be going too fast so i just went with it and stayed right beind the leader until the end of the first mile still feeling way fresh as if i hadn't even started racing yet.

next mile is when i made my move and pushed past the leader with athority and kept pushing harder and harder and by the end of the second mile i had a good 100 meter lead on jason quinn who had barley beat me in both the mile and 2 mile at state track. i knew he had an amazing kick so i kept pushing myself harder. last half mile i knew i was going to win and so i cruized it in still finishing in a good time and 30 seconds ahead of quinn.

this was a very good race. and i felt very good, after the race i still felt super good. i'm very excited for this years season. should be good

am: 8.5. did hills down in hells hole. 6x1 minute and 8x30seconds. like everyone else on the team i didn't get much sleep and the warm up felt gross but after a couple 1 minuters i felt a little better. i ran the 1 minuters really good starting at 6:35 pace and get faster everytime to 5:15 pace. right in the middle of these though someone pooed there pants and it smelled soooo bad the whole rest of the time which made everyone get stinky cotton mouth. the 30 seconders were good too. i got them all around the same spot. i was really pleased with how the whole team ran. every time i told them to stick it they nailed it. everyone should be pleased with how they did.

cool down was terrible. i wanted to walk the whole time.

pm: 3 with the team in the afternoon.

am: went to the dixie trail head. started out by going everywhere for about a mile then finally we turned around and went on the right trail. nice easy run. didnt feel amazing but good after two hard days of running.

pm. none :(

all day i kept telling myself to get out and run but i just didn't go. so at about 6pm i texted tyson cause i knew he always ran late and i made a plan to run at 11pm with him. it just so happened that he was running a 8 mile tempo. mile warm up of about 7:30 pace then we went. and my long hill was up coral canyon, then we went to the traffic light by the elementry then headed towards hells hole and went down there. pretty scary. it was pitch black and we could barley see the yellow strip on the trail. i was scared i was going to twist my ankle so i let tyson keep his pace and i slowed down on the dirt parts then when the pavement came back i sped up and caught up to him. i almost throw up because i had just come back from a bbq but it worked out. cooled down .3 while he kept going. average pace including warm and cool is 6:31. i hope this count for tempo next week :/

i still was over my milage i was supposed to get even with missing one double. i felt good about this week. race was fun, workouts went well, and i got my saturday run in :) next week: ice bathe more, strech more, be ready for hurricane

am: 10.5, not my favorite run but not way bad. casey ditched me in my time of need so that was a bummer.

pm: 3. super hot. hated it. felt very sick after and could really even lift.

am: 10.5 today we did our first interval workout. 8x1000's. this workout felt really good, plus i had Tyson Boyer to run with me so that helped. he's a workout hero you know :) didn't really know what times to hit for everything so i just went with it but coach said not to go under three. first split was 3:06 and that was a good warm up one. next 6 were 3:02, 3:02, 3:02, 3:01, 2:59, 3:00, which all felt really easy and relaxed. last one was 2:56. overall really good workout. 

am: 3. on my own. it was way nice to sleep in. i took it really slow today cause i know i need some of these days. after thinking about it i actually like having 3 easy in the morning then our workouts in the heat cause that way i have a nice cool easy run, then the afternoon is the hot, hard workouts. nice variety if you ask me.

pm: total 7 of 2 warm/cool and workout of 4x2min hard 1 min easy+ 5x400's hard 30sec easy. this was prolly the one of the harder workouts for me to finish, mostly cause it was the first workout in 105+ degree weather. i didnt have my watch for the 2 min but i finished around the same spot every time except the last one was a good 5ft back. 400's were supposed to be the same pace but with a shorter rest. these were hard and the grass was long so it made me lift my feet and i really worked on my turnover (all the better for the grass state course) splits for these were: 1:22, 1:23, 1:24, 1:22, 1:21. good splits. but glad when it was over.

am: 3. ran a little late. nice run. forgot my school shirt...you can imagine what my teachers thought when they saw me. when holt saw me all he could say was "wow, your huge" (direct quote).

pm. 4.5 easy with mile striders. didn't feel good at all. legs just felt very tired. streched and rolled good after while everyone did jumps. felt better after that.

am: 3 same ol thing. stretching and rolling after. as well as all the varsity and top jv boys. glad there starting to.

pm: 4.25 with 4x200's. hot day of course but today i felt pretty good. after the run i had lots of zest in my legs and ran a 28sec on my first 200. first of the year so didnt mean to. rest were 31, 31, 30.

i wasn't nervous at all yesterday for the race, but as soon as i woke up my stomach was just sick as if i had thought about it all night (i didn't dont worry) took me a while to get up though cause i was tired. i shoved some eggs, ham, toast, and oatmeal into my mouth and went to the race. everyone forgot their garmins and stuff so we had to run by time so warmed up about 28min and i felt very good and i looking back now i think i was a little too confident.

start of the line i felt good and i had warmed up very nice. the race started and i was about 15th. it seemed like a very very slow start and i was in second within 200meters which isn't how i like it. another half mile i was in first and i snuck a look behind me and everyones top guy was drafting off me, including jason quinn. i knew thats how it would be the whole race so i would have to try and get a bigger lead soon. i went around the corner with casey right with me and we passed mile one (5:20). slower mile then i wanted but as planned thats when i took off fast leaving everyone in the dust, but one person.......jason.

i kept trying to surge and shake him off but he kept responding. he knew if he kept with me to the end he would outsprint me. by the start of the second lap he came up to my side and we ran together for a couple steps (even talked for a bit) then he made a huge surge and got 5ft on me. i was pretty scared cause i didnt know how much he had in him, but after he got the 5ft i forced myself to push so he wouldnt get any further. we got to the 2 mile mark(no time) and i caught back to his side and made a fast surge and kept going. we went around the turn around again and i saw i made a little ground but i still excelerated. with 200 left i could hear people saying "oh he's got the race easy" so i just pushed in the final solidly, six seconds ahead of him. but last week is was 30seconds so he closed up fast. 

afterward about seven different people came up and told me they would've beat me up if jason has beat me. its not very fun being expected to win everytime cause if i didn't everyone would've been disappointed even if i had had the race of my life and they just happened to have a better one. after the race i was really beat and had a 4 hour nap!

Overall as a team we did much better and we won the meet (although Desert hills varsity didn't race) but i think we would've given them a run for their money. week was solid. goals for next week is to get every run in. my brothers wedding is next week so i cant go to SUU :( 2 mile time trail tuesday.

am: 3. nice run. a little late though....again. 19 guys from our team showed up which almost doubles our previous record. let me tell you, our team as a WHOLE is dedicated. its pretty amazing. roll and strech after.

pm: 2.5 warm and 2 cool with 8x3min hard with 3min rest. well this workout was all over. not the best i'd say but ended well. i thought this workout of pretty much thousands cause thats where i made it half the time. first one felt easy and i made it a little past the 1000 mark. same with the 2nd one but i started to feel really sick earlier than usual. 3-4 i was about 10ft short of the 1000meter mark. i just felt really sick and throwy up feeling and so that shot my mind set. after the 4th i realized i could still finish the workout so i quit being a baby and gave them all i had. 5-7 i made the 1000 mark solid +some and the last one i just flew. throw up was coming out so i'd just spit it to the side and keep going just thinking of each point i selected to get to hard and i hit the 1000 mark at 2:52 so i kept going until three which was the last sidewalk (another 15- 20ft). i couldn't believe it! it took me a good 5min till i was able to go on my cool down but did it still.

am: 3.

pm: 2 mile time trial today. did a 4.5 mile warm up to get in more mileage, felt kind of beat from yesterdays workout but not as much as others. got back and warmed up and jazz then we started the race, which including 2x1200 loops then 1x800. i started out right in first and really tried hard to only think of one section of the course at a time which helps. as well as pushing over the one hill every time. first loop i pushed at a solid pace and the 2nd one i tried accelerating at every designated point, then last loop i just went. i think i still need to work on my finishes more. but Murry (2 1/2 weeks) I'll see how it is cause there will be a lot of good people there. overall i think it was a good race. huge PR from my previous trials, but I haven't really done much good racing till this year. i also was very happy with how the team did overall. we got a few surprises for everyone! :)

am: 3. raining. first one in a while. i liked it though.

pm: 10.5. today we ran ten...in the rain.. with 5 .5 mile fartliks. i didn't feel very good. my stomach hurt a lot. we hit every fartlik fast starting at 6:06 pac down to 5:47 pace, except the last one was 6:04. stopped 2 miles short to use the restroom. got back at nine miles and wanted to stop really bad cause i felt so sick. i prolly could've and should've cause i was so soaked but i kept running for someone reason around the 800 loop until i hit 10...but like i said before, not the best day.

am: 3

pm: 4 with strider and lifting. felt good. coach found a race up north i could do since i'm missing SUU. found out that night that is would work out so i'm really pumped. its with all the legit people like: Ben sarral (22 in the nation!) jordon cross, conner manz, chuk, and a couple other kids. here i go!

am: 3. ran with the team before my family went up north.

PM: Well we didn't get off from our home till about 12 so i went straight to the race. when i got there i found ogden right off and just hung out with them and did 2 of my 3 mile warm up with them. took a while to get the 4 and a half hour ride out of my legs but other than that i felt really good and felt very confident. i was shooting for around 15:30 which is what ben won it with last year but other than that didn't really know what to expect. got to the line and saw on the paper that i would have my own lane but when i got there i found out i had to share with park city...where ben is from.

the race started and instinly it was ben, jordon cross, and me in a group about in 10th. we headed up the hill and manz was in first (as always) but he made wrong turn and a couple of guys followed him so that pretty much ruined there race but put us three to the top. pace felt nice and i stayed on the edge focusing on my short stride and on Jordon cross. by the big hill i was in first and stayed in first off and on (mostly on) for about another mile and a half which i didn't mean to do but thats just how it worked out. soon it was just me cross and ben in a group and ben pulled the oldest racing trick in the book that me and cross both fell for, where he'd speed past us, we'd go with him, then he'd slow down and we'd pass him keeping that pace and he'd ride off us.

about half mile left i fell me and cross fell off ben and then a little bit later i fell off cross and started to slow down a lot. but people kept cheering for the guy behind me so i knew he was getting closer so i pushed hard all the way to the finish. getting 3rd by 4 seconds and ben got 14:46! i later found out that this course might have been a 2.9, which makes more sense cause these are really fast times. but at least i killed my goal by 30 seconds!

things i learned is that i really need to work on my kick. i dont know how but i'll look for something. also i need to stop falling for racing tricks so i dont fall behind early :) afterward i couldn't walk way straight and felt terrible, thats when the elevation hit me (not so much during the race though) so i knew i ran my hardest so thats good. plus i didnt have my team there. hope they do good at SUU. glad i could race my 3A compitition before state.

am: 3; late again, but nice easy run. cool temp...stretch and yoga after.

pm: 7.5 with striders. sooo soo hot. we ran out by dixie college and to the park and did the striders out there. felt like i had a nice turn over but my gut sure hurt from laughing so hard...stopped for water part way back.

afterward we lifted. i'm feelin HUGE! ...for a runner that is :)

am: 3 miles easy. i was really sore this morning from lifting yesterday...i think it was from putting too much weight on my squats. oh well it just means i'm getting stronger, but also that i need to stretch better...and ice bathe (which i have done horribly this season)

pm: 8 1000's (total 10mi) warm up i felt a little tired, but fine. it was hot but not as bad as yesterday. splits were: 3:02, 2:56, 2:55, 2:54, 2:46, 2:46, 2:46, 2:45.

my goal time was to get sub three everyone but i was thinking 2:58 or so...first one i went solid just to see how i felt and my watch died with 200 to go so without it i slowed down too much but i was fine with the time. 2nd, 3rd, and 4th; i found a watch and i went very hard just thinking of each one and that worked very well but in the back of my mind i hoped i wasn't going too fast. after this one coach gave a good 5min speech that helped and i got to the line and everyone behind me was going faster so i went faster. last three were hard and everytime i noticed myself getting tired and sluggish i would shorten my stride i felt would instintly feel better.

overall good workout and confidence booster. Coaches birthday! he's 25 or something around there.

am: 3.25, late...again; felt soo sore and stiff. when i got back i streched and rolled like crazy. this is the first time in about 6 months that the foam roller has hurt a little bit (cause i missed a whole week!)

pm: 10.5, legs felt better but still tight hamstrings. workout was 4x2 min hard 1 min rest then 5x400's with 30sec rest. this workout was nice for me and really just got my legs moving. glad it wasn't another killer cause i was kind of tired. afterward i went over to where coach dumped the ice container and laid my legs in there for 20 min cause i knew thats the only way i'd ice them that day. looked weird to other, but felt good to me :)

am: 3, felt pretty good.

pm: 5 with stiders. i felt pretty junky today. not like legs had knots or stuff like that, just like...i dont know, its a weird feeling. i think i just need more sleep.

am: 3 miles

pm: 10 mile w/ 6 mile tempo at 6:08 pace. hot day and my legs were pretty tired but i was still able to finish it solid. casey and jason stuck it the whole time. and so did coach :) we have the all nighter tonight with the XC team, which is our funraiser.