#WolverineWay

PM- 5. Woke up and had an extremely unhealthy breakfast then went out and ran. I got my last 1/2 mile in 2:17.

PM-4.6. Ran with Connor on a new road over on the other side of the temple. We went pretty fast and I felt good, its a lot easier to run with someone.

PM-6. I am going to start writing more in these entries so when I go back through I can look around at all of my runs and see how I felt and stuff like that.

I took a test in my government class before headed down to the commons to just barely miss a fight ( I'm beginning to get used to all the fights at our school which is odd but whatever).  Rory, Connor, and I went down to the lake and ran around on that but we cut it short because we had to poop. Running in the snow really sucks because you can't get any grip and two of the four miles we ran were covered in snow because apparently Daybreak doesn't feel the need to plow snow on the paths. We ran back to the high school to make it 6 for the day.

After I went to the gym with Rory for a full body workout and I stretched really well. 

AM- Woke up at around 8 and went and finished out my miles for the week. After, I went over to the pool and swam 1000 meters. I want to swim a lot more to get my fitness level up.

PM- Easy run around the neighborhood by myself with a fast mile (5:15) at the end. I felt like crap and I need to be more prepared for Indoor than I am right now. I have been lifting/swimming everyday and have my 500 down to 9:21.

PM- Tempoish run with Connor and Rory. We went fast the second half and blew the other guys away. Went to the gym and did shoulders and triceps. After Rory and I went and swam and just focused on distance and form.

PM- Went and worked out with Rory and Jaren then went and swam and did a 8:51. My goal is to be the fastest girl swimmer.

PM- Fast day with gym afterwards

PM- 3. Easy run on the indoor track and then went swimming and lifted.

PM-4.8. Easy run with Connor and Rory. Then we hit the gym and did some weights and swam.

PM- 3.2. 7:45 mile then a 6:40 with Jaren then a 5:10 mile at the end. Did back and core afterwards

PM-5. Medium run with Rory with a 5:36 and then went to the gym and did shoulders and traps

PM-6. Worked out with Jaren and Rory and did biceps, triceps, and legs. Then I went on a 6 miler at a 6:45 mile pace and I was feeling great . I am looking forward to Saturday.

AM-3. Easy run by myself.

AM-8. Easy warmup by myself for a couple of miles around the meet. I went to the starting line really late and just barely made it. I was feeling really crappy and I couldn't even see straight for most of the meet. I took off in 5th place and stayed pretty much there for the next two laps. I passed the guys on the third lap and then finished in first to win my heat in the 800m. Later I went on another couple of miles with Conner before the mile then I did a 4:49 and pretty much sucked. Cooled down a couple miles before heading home. 

PM- Easy Run

I have been really behind on updating this and now I do not remember what I did exactlyy but I remember the goal of 30 miles so thats what I hit. This is my total distance for the week (not including Friday and Saturday)

I swam,  lifted and did core, and ran 20 miles.

Woke up after a long nights sleep, I was so exhausted after a long week of training. I went to school and basically just relaxed because I had my easy classes that day. After school I headed over to the oval and got ready to run the 1600 and 4x800

1600m took off at what seemed to be hard at the moment later became easier and easier. I really tried to keep calm but kept getting excited. I am still used to XC and the slower speed but I feel I will catch back on quickly. I finished in 4:37

In my 4x800 I sucked badly. I barely broke 2:13 finishing third and giving the baton to Kramer. I want to at least get better at it and get sub 2:04 

AM/PM- Warmed up with the guys and then headed to the line. Got on the front and took off. I do not like the 800 but until I get fast at it, I have to keep running it. I finished in 2:10 but I thought it said 2:09 

PM- Easy run after school with the guys, I felt like crap today but I've got to keep working out.

PM- Easy run, could barely drag myself out of bed, I need to take a day off of running but not today. After school I ran 3 by myself.

PM- Didn't go to 5th or 6th period and sent my transcripts to UVU. Ran with Rory after school. 

No running the rest of the week. I got pink-eye, sinus/bronchial infection and a cold all at once so I just stayed home and played video games. Nice to take a break but it sucks that I'm sick and have to miss the distance challenge.

PM- Easy run on the stampede course.

PM- Out and back by myself. Went about 7:45 up to the sign on Emmaline then back to the highschool at a 5:20 pace.

PM- Easy run by myself, I need to hit 37 this week so ill do more later in the week.

PM- Did plyometrics with the track team and did some more legs with Rory and Jaren afterwards. Went on a 4.5 miler with Lucy at a quicker pace. Then went to the gym and did 3 on the treadmill with 2x.5 mile repeats at 2:20 a piece.

PM- After school went on run with Jesse, Greg, and Tommy M. The first mile was slow but they kept trying to race me so I had to start going fast. I pulled away from them at 2.5 and kept pace till the end. I finished the first part in around 26:30 for 4 miles. Then I went and put my backpack in my car and did another 5 by myself. I went down Pioneer to Mirabella then up to 6400 through the neighborhoods and down back to the High School. My average pace for the whole run was 6:13.

Afterwards I went and did an easy upper body workout by myself and then stretched for a good long time. After I showered I went to mutual and played basketball for a couple hours. What a long day.

PM- Easy 2 miles. Today is my rest day so I'll be going further and harder the rest of the week.

PM- Medium run with Connor and Rory around the city. It was a great run and I felt good the whole way.

PM- Progression run by myself. My watch was out of batteries and my dads doesn't show splits but every mile I pushed myself a little harder and my final average pace was 6:58 min/mile. On Thursday we had our track meeting and this is our schedule.

March 22/23 @Pine View Invite.

April 6 UHSTCA Invite @Copper Hills High

April 13 Grizzly Invite @ Logan High

April 19 Woods Cross Invite

April 27 Davis Invite

May 3 Herriman Twilight Meet 

May 8/9 Region Championships @Herriman 

May 17/18 State Championships @BYU 

I am going to try to go to Arcadia instead of the UHSTCA Invite and UVU for the Steeplechase instead of Woods Cross. But this is what our teams schedule looks like.

PM-Went to the gym with Rory and Jaren and did a mile and a half with them on the indoor track then another half cool down to make it 2. Then we did suicides around the track which we sprinted 1 corner, jogged 3; sprinted 2, jogged 2; sprinted 3, jogged 1; then sprinted the whole thing ( 4 corners) eleven times. At the end it added up to be 6 miles and I did some tough core and lower body work.

PM- Ran 3 miles on the indoor track at the gym then went and did some upper body workouts. I did chest and triceps today but I was still sore from the workout yesterday. After I went and did 7 on my own at a mid-6 pace. I was feeling pretty good and had a tail wind for the first half which was uphill but on the way back I had a head wind which sucked but I was going downhill. Pretty good workout today but my knee is acting up so I am going to ice it and take extra care of it.

AM- Woke up and ran around my neighborhood for two miles to wake myself up for the day.

PM- Got together with Kramer and the Alta team and did some 400's on their track. We warmed up 2 miles with the guys then got to the track and waited around for them to start. We were hitting around 65-67 on all of the 400's and Kramer was only beating me by a little bit on the first one but the last one my knee started to hurt so I didn't want to push it too hard and risk an injury. Good workout for today. 

PM- After lifting I tried to go run but my knee was acting up so I just ran two.

PM- Went on an easy run with Connor after I warmed up a mile on the treadmill. Total for the day- 7.

AM- Probably the worst run of my career. I could only manage a 8:40 pace for the last 2 miles. but other than that I hit 7 flat for the first two. My knee and foot where killing me.

PM- Ran with the guys for 6 miles, My foot was hurting the whole time and at mile 6 of 7 I couldn't go on. I was in so much pain that I could barely walk. I had to walk the last mile anyway though and I went into the trainers room. He said the arch of my foot is collapsing and that I shouldn't run on it for the rest of the week. So I guess I will be spending the rest of the week on the bike.

PM- First day off of running, I biked 15 miles and that was it. My foot started to feel a bit better but not much.

PM- Biked another 15 miles on the bike and did some core. Had to use crutches for the last part of the day because I couldn't walk without severe pain. I am trying to stay positive though.

PM-Workout on the bike today. I did 3 minutes hard with 4 minutes of recovery for an hour and my total for the day was 16.5

PM-15 Miles on the bike

AM-10 miles on the bike

PM- Machine kept shutting off so I don't know exactly how far I went but I just biked for an hour.

PM- Did 17 miles on the bike with Lucy.

PM- My first day back from running. I dropped Lucy off at the Rec and went to the park where the team was meeting. I was a bit late so I had to catch up and when I did I had to stop to talk to Barnes. He told me to do the workout until my foot started hurting. The workout was 7x200 7x300 and Varsity was supposed to do one extra. I did the whole workout with the leaders but had to stop at 7 because Barnes told me to (Connor and Rory did 8). Went to the high school and did lower back and chest.

PM- Tougher workout today, I did 26.5 miles on the bike in an hour and a half. I don't know what that is comparable to in running but I was pushing.

PM- Met up at Alta High to work out with Kramer. We got a good warmup which was a mile and a half and then we went to talk to his coach to see about our workout. He gave us a choice between a couple of different ones but we ended up choosing 300, 300 which was 300m then 100m break then another 300m at sub 45 per repeat. We did this 4 times with 10 minutes recovery in-between each set. Afterwards we went and did 2 miles cool down and then I took Kramer home and ate at his house and talked with his family. It was a pretty good run and my foot didn't hurt at all which was a good sign.

AM- We were supposed to meet at this park over in South Jordan for a race today so I got dressed and went over. When I got there everyone had already started to warm up and so I did like a half mile warmup because I wasn't going to try and push it real hard today. When we started I stayed back and Connor, Jesse, Rory, Greg, and Hayden all went out ahead. I decided to run with Derek and try to get sub 18 minutes and we were on pace the first mile. Then when we came through the second at 6:23 I decided I wanted to go fast so I closed my last mile in 5:40 catching Greg and Hayden and finishing 4th. Then I went on a 2 mile cool down with Connor and Rory and Hayden and Derek came with.

PM- Met at Monarch Meadows with the team then ran our warm up to the 800 hill. We did striders and idiot drills to warm up before coach told us our workout. It was ladders.

4x200m- We were around 35-37 on all of them and they weren't that difficult.

4x300m- We ran around 57-58 on these because the hill got steeper after the 200 mark and they were extremely difficult.

3x400m- Probably the easiest ones, we ran around 1:15-1:20 on these but we were pacing them where we would go faster and faster the further up we went.

4x300m- Nearly killed me, I was seeing spots and stars and we were only hitting 57's. Probably tougher than my workout last week than Kramer.

4x200m- Back to the easier ones. We went 36-37 on the first two then 38 then on the last one we decided to race it as fast as we could go. I pulled away at around the 75 mark and tried to keep my lead from Connor. At the last 15-25 meters Connor started to catch back up but I was a bit too much ahead so I won. 

We did our cool down back to the park and then I had to go ask a girl to prom so I couldn't go to the gym but I'll try and make up for it tomorrow. 

In between each repeat we did deep breathing to help loosen back up and we figured that helped a lot. I tried to work on my competitiveness which I have noticed has been suffering the past few weeks and I need that edge. I tried to win every repeat but fell short on the 400's but I was trying so hard the whole time. My foot was feeling good the whole way and I never had to stop to stretch it. Pine View here I come.

PM- Met at Monarch again and did core with the team. We got what events we are doing at Pine View and at the Region Meet tomorrow. I am doing just the 3200m at PV and the 800m tomorrow (medley or open). We went for a 5.3 mile run with a couple striders at the end. I am so excited to leave for Pine View and get away from the crappy weather. 

After we finished I went to the gym and did 10x50 yard repeats in the pool with 1 minute recovery and 300 warmup and cool down. After I went to the weight room and did an big upper body workout because I won't be able to do it the rest of the week because we will be in PV! I am thinking of doing a triathlon this summer, I might do the Blackridge Tri but I might have to ask Coach Scott if we have something conflicting but I would definately like to do one this summer and see what I get because I have done a lot of biking and swimming lately and will continue to do it. 

PM- Got to the meet and did a 2 mile shakeout with the guys and then watched the races for today. Our team was winning by a lot by the 3rd event and we kept scoring more points. Finally I got together my Medley team, I got Jared, Jaren, and Carson to run the 2-2-4 and I would run the 800m leg to anchor.  I warmed up a mile and did some striders and idiot drills. 

RACE: Jared took off an gave us an immediate lead and when Jaren got the baton we lost it but Carson ran a 51 second 4 leg putting us back in the lead and giving me a 2 or 3 second head start. I thought he would catch me immediately so I was pushing as hard as I could to not let that happen and my first lap was a 1:01. I dropped my arms a bit to shake out a bit and began to try for my dads goal of 2:05 but at 200 left I was out of gas and thought for sure the Hillcrest kid would catch me. But I got a bit more encouraged when my dad was yelling my time at me so I got what ever I had left and sprinted to the finish line crossing in about 2:06. 

We won by over 100m and I put 17 seconds on the next guy. Afterwards I cooled down a mile with the hurdlers and then got on the bus to leave. Its really nice to win my first race and get my confidence up. Now, Pine View. 

Woke up and got on the bus to head to St. George. Our bus broke down in Lehi so we had to wait for a new bus and then got on the longest bus ride ever. When we got off the bus I went and did 4 with Barnes plus striders.

Went and watched the races with guys. Connor ran a 4:27 and Rory did a 4:30 mile. Ben ran 4:16 with a 58 second last lap. I went on a cool down with Jake and Kramer which was like 4 miles but we got lost and had to climb up some hills to get back. We talked about Nationals and stuff like that. Pretty good day and now I need to prepare for the 3200m and Medley tomorrow. 

AM- Woke up at like 6:45 and got my stuff packed and headed out of the hotel. We got to the meet with about an hour to spare and I warmed up with Ben and Rory on the track so we wouldn't miss the heats. I did some idiot drills and then got my new spikes on. They are the lightest that they sell so I was feeling pretty good about them.

RACE: We took off at like a 1:08 first lap and Ben was already out ahead by at least 20 meters. I stayed in 5th for the next 6 laps and tried to draft off the pack of Jaydn, Jake, and Mike. At 800 to go Jake took off and it was just Mike, Jaydn and I and in the last 500m Mike took off and I chased him. I passed Jaydn at around 300 left and finished in a 9:35 3 seconds in between Jaydn and Mike. My last lap was around a 1:05-1:06.

I was indifferent about my time because I thought I could have beaten it but I guess it wasn't the right conditions. I cooled down a couple miles with Mike and Jake and talked about our signings and contracts and stuff like that. Later I ran the medley which added another 2 miles to my day and I ran a 2:09 which pissed me off. I went home with my parents and got to Herriman 2 hours ahead of the bus and we won the Team title!!!!

PM- Hill workout today. We warmed up a mile up to the base of lil' Grinder and did striders and some idiot drills. Our workout was 3x800m then 6x400m repeats.

For our 800's we were hitting around 3:06 like clockwork, we would go slow the first half and then the second half we would speed up and go as fast as we could.

The 400's were a lot harder to pace but we were hitting around 1:26 on each of them which was okay I guess. We did basically the same thing we did in the 800's except the last 100m of each one was a sprint. I had to pace it differently for the last 3 because I was running out of kick so I would speed up at the 200 left mark and get far enough away that they would have to catch me and I would have time to react.

We ran back down the hill for our cool down in between each one and then headed home a mile. 

PM- Easy run with the team after we registered for the meet tomorrow and practiced setting up the hurdles.

PM- Region meet today, I was just doing this for speed practice and for practicing for the steeple. I ran a 57 second 400m(which was pathetic), 47 second 300 hurdles (could have gone faster but didn't know how to run it), 11:40 3200m (I was pacing Derek Hansen), and a 57 second split in the 4x400 (Beat the sprinter and hurdler teams). I did striders in between each and before and after the meet I did a couple miles. 

AM-Long run with the guys, I was feeling like crap the whole time though.

AM- Easy run with the guys for the first half then I turned around to go back to the park and did some striders. After, I went home and did 50 repeats on the barrier I set up in my backyard before heading over to the UVU collegiate meet. At the meet I did a couple run throughs on the water hazard to get comfortable with it. 

Got in the shower and got my clothes on to head over to UVU. I went with my dad because the rest of my team was not going so I had to go by myself to run the steeple and the 3200m. I warmed up a half mile and did some barrier practice for the steeple and got my water hazard just right. I went and got my spikes on and wrapped my feet with athletic tape so that they wouldn't get blisters because I was not wearing socks. And I did some striders at the line.

Steeple: I took off at a fast pace to get away from the pack and Jake went with me. Over the first hazard I was perfect according to Coach Mostert and from what I heard, Jakes were not that good. I stayed in the lead for the next 3 laps because my barriers and water hazards were better but when the last lap came, Jakes speed took over and he flew by me. I hung with him a little bit he was just too fast. It went Jake with a 6:14, Me with a 6:22, and then Connor McMillan with a 6:27. We are all planning on doing that at Great Southwest so Utah will get some more medals.

I cooled down with Connor and his teammate (I forgot his name) for a mile and a half and talked about NXN and college and stuff like that. I figured I would run the 3200m by 4:30 so I would be back in time for my date (we were going to a Real Salt Lake game) which would be nice. That wasn't going to happen, I ended up spending the next 4-5 hours after my race sitting around at the awards table helping the UVU guys with results and ate some food. By the time it came time for me to warm up I was already late for it so I decided to make it worth my while to miss it and go for the win. I warmed up a mile the AFer's and then headed to the bullpen to get seeded and get my spikes on.

3200m: I took off at a decent pace and tried to stay in 2nd or 3rd to draft on the back stretch (it was really windy) but kids kept letting me lead so I slowed it down. Lap 2, Tomy passed me and was trying to go out and run like a low 9:20.  He got 50m ahead and then he started to fade. Lap 5, I felt the steeple in my legs and dropped to 5th place, I was not feeling good at all but I still had the will in my to at least medal. So with 400 left, I made my move (a little late for me but I had to get my legs moving again) and passed Dakota Lange, Gordon King and Tyson Green with 150 left. On the final straight Tyson pulled up on me and I was kicking as hard as I could and tried to hold him off but he was fresh and my legs had been giving out for the last 800 meters so he passed me and I finished in 3rd.

I was kind of disappointed about my race but 9:40 is nothing to shake a stick at after running the 8th fastest steeple time ever by any Utahn. I cooled down 2 miles with Coach Mostert, the AF boys and Gordon and Sam. Then I went home as fast as I could to get ready for my date. 

AM- I was supposed to go to LA freeway with the team today but it got rained out so we decided to not do it. We ended up meeting at Monarch with the rest of the team and doing our own run. We ran up to the Reservoir then down to the Cove then to Main Street and back on 13400 and we added another .25 to make it 10. 

AM- Easy run with the team today. I felt like crap the whole time so I was not going to push the pace or try and stay with whoever was going to. My stomach hurt bad the whole time and I could barely talk without stopping in mid-sentence to catch my breath. But when I got home and ate some food I felt so much better.

PM-8. Warmed up 1.5 miles with the team with 4 striders. Our workout was 5x1000 repeats at 3:10 pace with 200m recovery. We hit like 3:09 on the first one and like 3:07 on the second. Our third repeat was 3:03 and it did not feel that hard until the last 200. Our last three were 3:07's but they felt a lot harder than that. After we went and did 2.5 cool down.

PM-6. Drove down to Arcadia today with Jaydn. We hung out the whole day pretty much. We went to this park near Arcadia High and decided to run to the track. There was signs on the track that said closed but we went in anyway and talked to a coach who said it was cool if we came and ran on the track. We ran 3 miles with striders on the track and talked about our race and just about everything else. We ran back and I stretched and did some idiot drills.

PM-4.5. Hung out at the mall and the beach then went to Arcadia to watch the races. Some kid ran a 9:16 in the slow heats so me and Jaydn figure that we should be able to go 9:06 easily. After we went on a pre-meet run and I stretched afterwards.

AM-2.5 Easy run with Jaydn around the area of our hotel. We watched some races then hung out and saw a movie.

PM-5.5 Got to the race and saw Shea win the 800 and 1600 within 50 minutes of each other. She is quite attractive and a great runner. Seeing her compete so high at this meet boosted my confidence in the Utah athletes and I seriously thought 9:06 was not out of reach. Warmed up with Jaydn for a mile and a half and did striders and stayed warm for my race. Got my seed, I was seeded last in the heat which was 37 and put my shoes on and did some more striders.

RACE: I got up front quickly so that no one would mess up my stride and I could control the pace. I led the race for the first lap and got passed when they got tired of following me. A lot of people passed me and I must have been near last place but I just hung on and tried to stay in the race mentally. I hung behind Jaydn for the next several laps then with 400 left I made my move and passed about 5 people in the last lap finishing 22nd. I hoped my time was fast but it was not. I ran a 9:25 which is not even as fast as I ran at altitude last year. I was the sixth fastest runner from Utah. 

After I was done, I watched Ben race the Invited section of the 3200m. He ran an unbelievable race, He hung in like 7th the whole race and with 400 left he made his move and then Bernie tried to go with him. Bernie caught him with 200 left but Ben was too fast and began to pull away faster than Bernie could catch him. Ben won with a 8:45 setting the fastest time ever at that meet and by a Utahn. Jake was 16th in the heat with a 8:59 and Connor was a 9:04 even though he lead for 4 laps.

After seeing that, I took Tomy and Jaydn to go cool down and talked about college. We tried to recruit him and I'm hoping he joins the program. We ran 2 miles for the cooldown total I think. 

AM- 4 Easy run by myself.

PM- 6.5 Warmed up a mile up to the base of Lil' Grinder the workout was 11 sets of 200m then 100m. It was 2 miles total for speed plus 2 miles cool down in between. I felt okay for the first 5 or 6 sets but after that, everything went down hill. My 3 hours of sleep caught up to me and I got the wickedest headache and could barely even think or talk straight. I barely finished the workout. 

AM- 2 miles by myself around the neighborhood because I couldn't sleep anymore when my dad came downstairs to fix the furnace at 5am. 

PM- Easy run with the team but ran the whole way with Lucy. I want to start taking the easy days a lot easier so I can recover and do the workouts a lot more efficiently. After, I went to the gym and did a lot of stretching and rolling out to get rid of soreness. I am going to start taking ice baths more frequently to start getting faster and stronger. 

AM- 4. Morning run with the team at a pretty easy pace.

PM- 8. Speed workout today with the team. Our workout was 12x400m repeats at 67 per lap. We warmed up a mile and a half and then did a half mile of striders. I made the suggestion that we should switch leaders every repeat because it was windy and they need to learn how to pace.  I was the only person on the team who could pace these, everyone else went out too fast and tried to slow down the last 200 but I kept pace and hit 66 or 65 on all of them and I won just about all of them. After we did 4x150 run downs as fast as we could go. I came in fourth on all of them because I can not accelerate worth crap.

Then we went on a mile and a half cool down and then to the gym for stretching and some myrtles. 

PM-7.5 Easy recovery run today with Connor, Rory, Lucy and Barnes.

PM- Easy run around West Jordan with a couple striders during the pictures.

AM-5

Because of prom and my cousins baptism on Saturday I was unable to run all day. I ran an easy five Sunday morning because I figured I will make Sunday the end of my week;)

AM- Easy early morning run with the team

PM- Workout at the track today. We warmed up to the light and back and did some striders. The workout was 15x300 with 300 cool down. We stayed at 45 for all except 3 which were the first one, fifth one (Connor led), and the last one. On the last one I gave it all I had and ran a 41. I was feeling pretty good for the first 10 then the last 5 I could barely walk. We cooled down to light and back to make 9.5 for the run. 

PM- Easy run with Rory, Connor and Barnes. Stretched a lot after.

(AM- 4) miles easy with the team.

(PM- 5.5)  We warmed up a mile around the school plus striders. Because the meet was cancelled we all had our racing stuff so we were given an easier workout. it was 12x200 against the wind on the first 6 and with the wind the last 6. We hit 31's on the first six then 29-30's on the last 5 and I ran a 27 on my last one. I was proud of myself because I dug deep and pushed my hardest. Mile cool down inside the school and then stretched at the gym.

PM-4.5 Easy run with Connor, Rory, and Lucy with some striders. I still have some soreness from the workout yesterday so I took an ice bath, which was my first one in a while. 

PM- Got some girls long legged spandex and then got on the bus. I listened to music the whole way up to Woods Cross and got in the zone. I wasn't too worried about the race because I knew no one expected me to run fast. I warmed 2 miles by myself to get mentally prepared and I was feeling really sore from Wednesday still and had some tightness in my legs. As I warmed up my legs began to feel a bit better but not much. I did some striders and idiot drills and headed to the line.

Race: Went out in last place for the first 100m and then I moved up to 5th or 6th. I noticed how much more competitive kids are in the 1600 because whenever I tried to pass some one they would elbow me. I came through the first lap in 1:04 and it felt great. I fought for position and got into third behind Connor and Rory after Jesse tried to cut me off a couple times and Brain Jasper elbowed me and boxed me out but I got past them. Our second lap was 1:07 which means I was 4 seconds off of my fastest 800 ever which was like a 2:07 in a medley and I felt like I could have run way faster. Our third lap was 1:09 and the weird thing was Connor, Rory, and I pulled away from the rest of the pack.

On the last lap I was a little too timid as I didn't want to lead so I just hung on Connors shoulder but I didn't feel like we were going too fast. In the last 100 Rory sprinted by us because Connor let him have the inside lane. I gave it everything I had to keep Connor off but he started to pull away with 50 left and I kept pushing and caught him at the line. Me and Connor's last lap was like a 1:05 but mine was just a bit faster. I was so proud of myself for not giving up in the last 100 and that I qualified for state in my first 1600m race as a senior. I cooled down a mile with Rory and then just hung out until the 3200m.

I ran the 3200 later in the day but I was really only focusing on the 1600 today and ended up running a 9:45. I warmed up like 2 miles for that race plus my 1 mile cool down making 9 miles for today.

AM- Easy run to the gym and back with some good stretching. Still feeling some soreness from the past few days so I only went 8 minute pace.

AM- Morning run with the team.

PM- Warmed up 2 miles with striders and then went and got our workout. It was 8x500's at goal 1600m pace so my goal was 4:20 so we had to hit like 1:22 for each interval. We stayed on that pace until the last one where I sprinted past the team on the last one and came in for a 1:20. I tried to stay tough on all of them and threw in a couple speed changes to throw the guys off pace because they would beat me if I stayed the same pace the whole time. After that we did 4x150 run downs and I won all of them which felt good because I usually lose in the sprints.

After we did a mile and a half cool down then I went and stretched and took an ice bath. 

PM- Ran 8 miles at a 7 flat pace. I was feeling pretty good and we were only supposed to go seven but I took them on a detour to run extra.

AM- Morning run with the team at a pretty quick pace but it felt comfortable when we turned around.

PM- Warmed up 4 miles for my 400 and did a lot of striders. I wanted to make sure I was really well prepared for this race and warmed up because I wanted to go really fast. I was in the 6th heat of 7 which was the second fastest and I was number one seed. I knew I would need a  3 second PR to win because Barnes put my time in as a 55 and I have only ran a 57 this year. I didn't want to wear my Endorphins today because they don't have much support so I wore my Victory XCs. 

400m- I took off at as fast as I could go and held it until the back stretch where I lengthened out my stride and cooled it a bit. I was sitting in like 3rd or fourth with the stagger and Jesse was kind of pulling away. At 200 to go I kicked it back into gear and passed the other sprinters. When I passed Jake Jutkins (one of our sprinters who is really short and black) I yelled "J-J-J!!!" because I told I would when I passed him. I was in third with 100 to go so I dug as deep as I could and passed Jesse Jorgensen and the Hillcrest kid and sprinted to the finish winning my heat

My time was a 54.46 which was a lot faster than what I ran a few weeks ago (57.83). I beat Rory by .14 seconds and was fourth to Connor by .25 and Jesse was .23 behind me. Connor and Rory where in the next heat which was the fast heat. My 4x400 team was with Connor, Rory and Jesse and we figured if we add up all of our times and take into account that we get a running start we could break the school record in the 4x400 with only distance kids. I cooled down/warmed up a mile in between my races.

I did the same thing I did for the 400 but added in some baton drills and running starts. We were facing a Herriman sprinting team, hurdling team and a fast Hillcrest team

4x400-

1st leg: Rory- Rory was starting our team out as before today we was considered a faster 400 runner than me. He tightened up at 150 left and gave it to Jesse Jorgenson in second. 56.7 second split

2nd leg: Jesse J.- He took off after getting the baton really fast and faded really hard and got passed by the hurdlers team but got him in the last 50 giving it to me in second again. 56.2 second split

3rd leg: Chuk- I took off at a balls out sprint trying to catch the Hillcrest team and tried to move away from the hurdlers. I ran it just like I did my open 400 and moved away from the hurdlers with 100 to go and gave it to Connor in 2nd with around a 15-20 meter lead. 54.4 second split

4th leg: Connor took it out as fast as he could trying to catch the Hillcrest team but he never gained or lost anything on them. He stayed strong the whole run and came in 2nd. 54.3 second split.

Our team was 4 seconds off the school record which sucked but we can get it next time though. I ran a mile and a half cool down with Connor and Rory after. 

PM- Long run at a 7 flat pace. I was feeling pretty good for the first couple miles so I picked it up the last few and ran a 6:20 last mile with little effort. I am feeling so strong the past few days and I feel like no time is unbeatable. I have my confidence back up and I am excited to race rather than fear it.

PM-Easy run with Lucy and Jesse, we went 3.5 and then did a mile and a half of striders on the grass. I stretched really good and then took an ice bath. I visualized my whole race and where I would make my move. I said I would run 70's my first mile coming across at a 4:40. I would relax a bit the sixth lap and start to make my way up to the front of the pack at the end of the sixth. Put myself in position by the end and with 600 to go start rolling. Come across the line and when they shot the slowly pick it up and get faster at every 100m spot culminating in a balls out sprint at the end.

I think if I do this, I will definitely get my benchmark and hopefully win. 

Woke up and went to a leadership conference at like 8 in the morning we had some pancakes and sausage and then I led some activities. I left at like 12 to go hang out at my house and snacked on some stuff like bagels and protein shakes. I was feeling really strong but I wanted to get a run in before I left for Davis. I got in the car after putting my junk on and left for the race.

I got to the race right in time for Rory's 1600, he ran such an even race I was surprised he was able to keep that pace. He ran 64, 64, 65, 64 finishing in a 4:19 setting the new school record in the 1600m run. Connor was in the seeded heat of the 800 and he ran 58.7 then 58.3 finishing in 1:57 flat. I was proud of Connor because he did not tighten up the whole race and was looking good from start to finish. I went on a mile and a half warmup then headed to the field just as they were starting the girls 3200. I did some striders, got my spikes on, and dumped a lot of water on my head and ran to the line.

RACE: I took off and was sitting in near last place and at the 300 I got out of behind all the guys and sprinted to the front and got in 4th. Conner Mantz did his Prefontaine'ing and I thought he would come back to us later in the race. I did exactly what I had planned my first mile, I came across in 4:42 (I wanted a 4:40 but oh well) with 1:10's every lap with the milliseconds and was just chilling behind Tomy and Mike Finch. We slowed down a bit but I didn't want to take over so I stayed in behind them (I probably should have taken off here).

The fifth lap I came across at 1:11-1:12 and I knew we were going to start fading so I got mentally ready to kick as hard as I could. Our next lap was 1:14 and I was done letting those guys control so I began to press hard the next 200m and with 600m to go I passed Tomy and it was me and Mike fighting for 2nd and 3rd because Conner had a massive lead on the rest of us. I tucked in behind him and with 300 to go I passed him pretty quickly and tried to move away as quick as I could. I knew if I was next to him with 100 to go he would catch me so I fought hard and with 100 to go I was digging so deep. I was looking at the clock the whole way down the last straight and I thought the time was going by way too quickly. I finished in 9:25 and I did my last lap in 65 seconds which is not bad for me.

After getting our medals and taking some pictures me and Conner Mantz went on a cool down for about a mile and a half. I felt really good about that race even though I know I can go a lot faster. Good job to all my fellow bloggers today Tomy, Mike and Conner all had stout performances.

AM-4: Easy run with the guys early in the morning.

PM-8: Got my stuff on pretty early and then found out we were doing runoffs for the 4x400 relay team and I was in the running for it. I talked to Connor and Rory about it and we thought it was dumb that we had no spikes and the sprinters did and none of us wanted to be on the team anyway. I got some spikes from a sprinter who didn't run it and I placed 4th in my heat which I think puts me as an alternate. Our workout was 6x600m repeats and I felt like crap for the first two.

I felt okay on all of them and on the last one I dropped a 64 second last 400m to win by over 6 seconds to Rory. We went on a cool down and then I went and stretched then took an ice bath. 

PM- Long run with the around Herriman. I felt pretty good and we finished in a 7:13 pace on average.

AM- Easy run with the guys around the neighbor early in the morning.

PM- Figured out I was running the 800 and 4x400 today so I warmed up 3 miles for the 800 and then went and got my spikes on for some striders and idiot drills. I planned on just sticking on Mckay until a lap to go and then taking off because it was really windy and I didn't want to get stuck in the back.

800m- I did exactly as I planned and took off fast enough to get out in front. Mckay sped up and got right in front of me and a Westlake kid took off and went out really hard. I tucked in behind Mckay and drafted him on the back stretch as it was really windy there. As we came around the 500m left mark I decided we were going too slow and when I came across the lap Connor and Rory confirmed that I was, 1:05 for my first lap. I put my head down and started sprinting and caught the Westlake kid easily. With every curve I sped up a bit and in the last 100m I was all out. I came across the line in a 2:04 with my last lap being 59 seconds.

I was feeling really good about that race because I didn't even push it the first lap and I think I can qualify for state. I don't think I want to run it but I am slowly starting to like the slower stuff more and more lately so we'll see. I want to run sub 2 in it this year so qualifying for state will meet that and I can say I am going to state in three events. My next event was the 4x400 with Connor, Rory, Mckay, and I was anchoring because I needed all the time I could get to recover. 

4x400- Connor ran a really good leg but Rory and Mckay put us pretty far behind the sprinters so I had a lot of ground to make up on J-Hump. I took off at a sprint because I knew he would and I basically stayed the same distance behind him the whole race except in the 200 I closed on him a bit.  I went as hard as I could trying to catch him but 4 seconds was too much to make up in 1 leg. They still didn't beat our best time but they will go down next time.

I ran 3/4 of a mile to cooldown to make it 10.5 for the day and then went out with my parents for dinner. 

PM- Easy run with the guys, I was feeling pretty good for the whole thing and I think I'm getting a lot stronger and faster. I went and stretched a lot and rolled out at the gym afterwards.

PM- Easy run with the guys at a pretty quick pace. We did some striders and idiot drills and then took an ice bath and I ran around after to get the feelings back in my legs to make it 4.5

AM- Easy run by myself to get my legs shaken out and then did some striders and idiot drills.

PM- Got to the race at around 4:15 and walked around a bit and talked to some people and then went and got warmed up for the 1600m. My legs were feeling a bit too loose but I thought that would go away during the race. I did some striders and some idiot drills and then headed to the line to get checked in and get my bib.

1600m- I took off in third behind Rory and Connor and basically stayed that way the whole time. I came through the lap in 1:03 and I was already hurting. I was pretty sore and I guess I just didn't feel that up to racing a 1600m so my next two laps were 2:16. When they shot the gun I began to push again and I passed Connor but Landon Greenhalgh from Syracuse passed me putting me in third and I didn't have the strength to pass him. I barely edged out Connors last 15m surge finishing 3rd in a 4:26.00 (Connor was a 4:26.01).

I was pretty mad about my race because I don't think I gave it my all and because I think I just gave up when Rory got too far ahead. I was running the 800m so I went to go cool down and talked to the Greenhalgh twins about how to run the 800m because it was my sixth time running an open 800m ever (3 as a Sophomore, 0 as a Junior, and 2 as a Senior) and I was seeded 2nd behind a kid from Lone Peak. I was feeling pretty confident about this race but I thought there would be someone fast who would push me sub 2. I did some striders got my trophy for the 1600 and then headed to the line.

800m- I took off in second and drafted the kid in first on the back stretch and I felt like we were going too slow so I took the lead and came through the lap in 60 seconds. I pushed as hard as I could and could never find that last gear and I felt like I was dying quick because I came through 600 in 1:31. I kept looking back expecting someone to come catch me but I had a big gap on the next kid so I came through for the win in a 2:02.

I felt pretty good about this but I think I can do a lot better if I had better competition but oh well. I cooled down like half a mile and then watched Rory and Lucy race then got my plaque and backpack for winning the 800m. Our boys lost the meet by 4.5 points which would have been the difference between me finishing second ahead of Landon and/or Stetson running 1 event. Pretty good day though but I wish I could have ran at BYU.

AM-Morning run with the guys.

PM-Mile and a half warm up with a half mile of striders. Our workout was 8x200 with 200 cool down and then 150m run downs. Mile and a half cool down. 

PM-Easy run by myself then half mile of striders and then took an ice bath.

PM- Herriman was hosting the Region Championships at our place so we didn't get to leave early but oh well. I at a lot of food throughout the day and made sure I was staying hydrated and fueled so by race time I would be in perfect condition to run fast. I watched the sprints and hurdles then went and headed out for my warm up. I did a mile and a half then a half mile of striders and then some idiot drills and headed to the line.

RACE: I took off in like 5th to last place and at the back stretch everyone moved away from the inside line so I was able to pass everyone and then catch up to Connor and Rory. I just stayed behind them for 3 laps because it was windy and I didn't want to be drafted off of. I stuck in behind Connor and let those guys do the work so I could save a bit. At 500m to go I pulled on Connor and started my kick, he hung with me for a while and I tried my hardest to get away from him and Jesse but I could feel them right on my tail. At 200m to go I was neck and neck with Jesse and Connor so I through down and gapped them by 20m in about 75m so I just settled back into my previous pace because I knew I was gonna get 3rd and I couldn't pass Rory or Austin Brower and I took a look back and saw that I was safe so I jogged it in. 

Connor actually let Jesse get 4th so he could go to state which was cool of him. I went and talked to some of my friends then went on a 2 mile cool down. 

Went out to the track after taking a test for my foods class then sat around and listened to music before the 800m. I went on my warm up and decided that if thought I could go to state in the 800m I would go for it, otherwise I would just jog it and go for the win in the 3200m. I knew this was a bad way to think about it but I do not like the 800m and I don't want to run it ever again.

800m- We got put in lanes and the kid in my lane decided to elbow me and put me in the back so I couldn't get around him so by the time we got around to the break line we were so far behind that I basically gave up right there but tried to stay in the race. I came through the lap in 61 and I felt like I just jogged but I was too far behind to make up how far I was behind so I just settled in and did like a 70 second last lap to come in like 9th. We were going to win by a lot in team scores so I didn't care about it.

I cooled down a mile and a half and then headed to the line for the 3200m. I knew I would win by a ton so I wasn't worried at all.

3200m- I took off and stayed in the lead the whole time. We were a bit slow on a few of the laps but I kept us on pace coming through the mile in 4:41. The wind was blowing so hard it pushed me off the track a few times on the straight aways so the USATF lady told me I was DQ'd at lap 5 but I kept going just to get experience and because I was so far ahead that dropping out would have been dumb so I finished the race anyway. I did my next mile in 5 flat though but they didn't have an official time because I got DQ'd so I would say around a 9:41-9:45.

I went and cooled down then went and did our victory lap because we won a region title (woohoo.....) and then took a lot of pictures.

PM- So hot today so I ran without a shirt and it felt fantastic:)

PM- Long run with the boys around the city.

PM- It was a hot one today so we got a good warmup in and I was already sweating like 5 minutes in so we knew it would be a brutal workout. We did the usual warmup and then some striders then got our workout. It was 4x300, 4x200 and then 4x100 going 321,321,321,321. It was so hot that by the second set I was already feeling exhausted so we went and jumped in the sprinklers for our cooldown. In bewteen them we got a way long cooldown, 3 minutes for the 300s 2 minutes for the 200s and 45 seconds for the 100s. We finished then went and stretched and took an ice bath.

PM-Easy run with the guys. It was so hot today so it felt a lot tougher than it actually was. Did some striders after. I decided my strategy for state today and did my striders at exactly the pace I need to hit.

PM- 3 and a half easy before state then a half mile of striders.

Easy run today with the guys with some striders. Last day of organized practice with the team.

Woke up and headed over to the high school and listened to music the whole ride up to BYU. I wanted to get in the zone because I knew I was going to need it for the race. I went for a mile warm up then headed to the bullpen for heat assignments and stickers. I put on my stickers and shoes and headed to the line. I knew I would need a 4:20 to score and our team really needs the points so I was going to try my hardest.

RACE: I took it out in a good position and stayed in like 10th the first lap. Then I got boxed in. I should have been smart and gotten out of it when I felt us slow down but I was in a groove. I finally got out of the pack and in the last lap passed 4 people but 4 passed me so I finished 13th. I was really disappointed because I missed my benchmark time so I was going to really try and get my 3200m one tomorrow.

I cooled down a mile then went and walked around and saw the rest of the races. 

Woke up and drove down to BYU with my dad because I wanted to wake up later so I could get more sleep. My dad was doing the bullpen like he did the first day so we did have to show up a bit before my race. I made sure I was staying warm throughout the first part of the day so  went into the hotel when it was raining. Me and Rory went and watched Lucy race then warmed up for the 3200m. We went a mile and a half about and then headed to the bullpen with our spikes and warm ups on. We got our stickers and seeds ( I was seeded 4th) and then put our spikes on and headed to the line. We got to keep our warmups on until a minute before we were about to start and saw the 5A boys finish. 

RACE: I took it out in 5th place and did exactly my race plan, I did 70's every lap with a 68 on my first one to give me a bit of wiggle room so I could fall off a bit and I wouldn't have to try and make it up later. I came through the mile in 4:40 which was perfect and the 2400 in 7:00 flat and in the last 100m I caught Tomy but he outkicked me but I was not really trying I was just so focused on the clock and trying to hit 9:18. I finished in 9:17 which was a new school record and PR for me.

I got my medal and went and cooled down with the AF boys and then walked around the rest of the day. Herriman Boys lost to Woods Cross in the team scores by 6 points which was the difference between our medley team making finals but oh well, nothing we can do about it now. 

Easy run with Rory plus some barrier drills.

PM- Easy run with Rory.

PM- Speed work today. I decided I wanted to do this workout over "barriers" so I put up some hurdles and then we went and warmed up. We did a mile and a half and then I put my spikes on. We were doing 600m repeats with 400 rest. we were supposed to be hitting our 3200m pace which was 1:45 but over barriers in the wind and basically by myself I could barely hit 2:00. We did 6 repeats then went and cooled down.

PM- Trail run with Rory around Hells Playground which was brutal. I am not used to trail running anymore.

PM- Another speed work day. I had to do it by myself because Rory has a race tomorrow and I wanted to get a good workout in.  I warmed up a mile and a half then went to the track. I wanted to do 4x1000's so I did. I had 4 people on the track with me but I was the only one doing this workout. I did 3 of the repeats then Stetson challenged me to a 200m race and I wasn't going to back down. I knew I would lose but I put up a fight, he only caught me with 5 meters to go because I got a 5 meter head start. I went and did a 2 mile cooldown after doing 2 more 400's.

After a long night partying and doing dumb stuff I finally dragged myself out of bed and went on a run. I felt like crap for the first 3 miles then decided to pick it up the last 4 going 18 minutes for my last 5k. I felt pretty good and wanted to get my long distance speed back up.

AM- Drove down to American Fork for the Run of Remembrance 10k which was free so I didn't want to spend any money. I warmed up a mile with Lucy who was doing the 5k and got my Mayflys on. I talked with the AF boys and then headed to the line. I took off and was looking around because none of the other guys went with me. At around mile 1 I heard some one talking behind me and looked back and saw it was Seth Gutzwiller from UVU! We talked a bit and he just decided to run it last minute and I convinced him to run the 10k. We were going kinda slow so I picked it up a little but I was not feeling it. My legs either wanted to go really fast or 6:00 pace so it was really hard to get in the rhythm.

I pulled away from Seth at about the 2.5 mile point and just kept getting farther and farther away which sucked because I wanted someone to run with and push me. I ran the next couple miles trying to make up for the lost time but I couldn't go as fast as I wanted to because my feet were on fire. I finished in 33:06 but I didn't feel like I really raced it so I am not putting it as a race report. Rather a tempo run. I did a 2 mile cool down with Seth and then 1 mile with my little brother. 

PM- easy run with Rory.

I got to practice a little late because I had to pick up my project from woods and then did a mile and a half warmup and then a half mile striders. I ran the first 600m with Rory then all the rest alone except one. Our workout was 3x600m at 1:45, 3x400m at 65 seconds, then 6x200m at 31 seconds. I went a lot faster than I should have and I surprised myself because I didn't know I was that fast.

600's

1:41

1:41

1:43

400's

1:05

1:03

0:58 (gave Lucy a 10 second head start but didn't realize how fast she was, still caught her though)

200's

0:29

0:31

0:30

0:29

0:30

0:27 

Did a mile cool down with Barnes and Rory. 

Easy 5

Bikes for 45 minutes

PM- biked 25 minutes, ran 15 and swam 20.

No run today. Was really busy and tired.

PM- easy run by myself

Got of the bus for GSW and went on a run with team Utah. We went 4 miles and did some striders and stretches. Racing the 2000m steeple tomorrow.

AM- did a shake out run with Kami and Lucy and then another one later with Sam Sorenson. Hung out in our hotel until 5.

PM- Did some steeple drills with Coach Mostert and fell in the water hazard (ouch). I got dried off and then waited for a while to go warm up. I did a mile with Dakota and Tommy and talked about our race. I made the goal to be second from Utah. Got my spikes on and headed to the line.

RACE: I took off in 5th to last place and at the 100m mark surged and passed the entire field excluding Jake. I stayed in the lead group but the kids from the other states kept breaking my stride so broke away from the group on the third hazard and put myself in second. I ran the next lap with no competition and then on the last lap Connor McMillan from AF came up on me and I held him off for second. Jake ran a 6:02 which was a meet record and me and Connor were 6:12's.

I cooled down with the Utah steeplers and then went and stretched with them.

Woke up at like 9 and decided to not run because I didn't feel like it and because it was way too hot and dry and I didn't want to get dehydrated. We decided to go down to Old Town which is basically just a tourist attraction in Albuquerque. The Team Utah distance boys just hung out there for a while and then headed back to the hotel at 1. I got my stuff ready for the race and went and hung out with the Riverton guys before we left. When we got to the track it was really hot and we saw Jake win the mile which was his second win of the meet. 

I went and warmed up with the 3200m guys before our race and we talked about our strategies and how we wanted to do. I wanted to beat Luis Martinez and so did all the other guys so we were joking about having one of us trip him during the race and taking him out. I decided to just do the sit and kick strategy and see how it played out during the race. I wanted to make sure I was in good position with 600m to go. 

RACE: I took off and just stayed in like 6th the entire race. I wanted to medal so I just made sure I stayed in position so I passed people accordingly. The pace got slower and slower as the laps went along and we came through the mile in 4:45 which was really slow for some of the guys in that field. After a couple of 75's I decided to stop going so slow so on the last lap I passed 3 guys and put myself into 3rd and then tried to make up the gap from 2nd to 3rd but Connor had too much on me.

I finished in 9:40 which was really slow for me and my last lap was 70 seconds which I could do 7 of in-season. After cooling down and getting our medals I went and took some pictures then headed to the bus. Team Utah took 2nd behind Arizona and distance boys scored 97 of those points. Went and partied all night long at the hotel. 

Gym day- Bike

Gym day- Bike and Swim

Gym day- Swim

No Running today. Busy all day long.

AM- Woke up and headed over to the park by the hill and did a mile and a half warmup plus striders and idiot drills. When we were all done we headed up the hill to the starting place. The girls went first then the guys were next.

RACE: I took off in like second place then at about 800m 4 guys passed me and then at 1200m 2 more passed me. I finished pretty quickly and almost caught seventh place but he heard me coming and edged me out at the line. I finished in 6:55.

I ran 5 on the canal trail (after running back down the hill) with Cliff, Trevor, and Macy at 6:40 pace. I talked with Coach Evans about my form up the hill. I went back to the school and went to the trainers office and got a calf massage and then took an ice bath.

PM-Went running again with the guys for 3 miles and half of that was barefoot. I felt so good.

AM- Went over to the school and went to the canal trail. We did a warm up mile at like 7:10 pace. Then we were doing a long run which was 9 for me at 6:45 pace which was supposed easy pace. I stayed with the lead guys and ran sub-6 my last 2 miles with Cliff and Trevor and I felt way relaxed but my breathing was kind of heavy

PM- Took a nap and then headed over to lifting with Cliff and Brenden. The work out was not that difficult but that may have been because I didn't do last weeks and the rest of the guys were struggling with it.

AM- Went to the start of the Provo River trail then talked to Coach Evans and then headed off to warm up for our 5 mile tempo run. My pace was supposed to be 5:27-5:43 but our first 3 up the hill were supposed to be a bit slower than 5:43. Then our last 2 were supposed to be 5:27ish down the hill. 

I felt pretty good the first two miles and then like with a quarter left my shoe came untied and I couldn't keep it on so I dropped back a bit from the group so they wouldn't step on my lace and it started to rub kinda bad. I ran the last two as catch up trying to catch up to the group and I was gaining on them but I wasn't catching them fast enough. I caught Chris Dorton and ran the last .5 with him and finished 15 seconds behind the main group.

I was kind of frustrated with my performance today and I was kind of discouraged but I remembered that I need to be patient and not try and get back into running too quickly and my legs are way sore from the past few days. I cooled down 2 back to the park and then headed back to the WAC for weight technique session and then went and got an ice bath.

Splits for the tempo were-

5:33 5:41 5:38 5:27 5:30

AM- Trail run with the team, my ankle started to kill last night after work and I was a little worried about pushing it too much so I went out 2.5 and came back that much. Talked to Coach Houle and Evans about my ankle and made sure that they were aware of it and then headed back to the WAC for showers then to meetings. After the stupid compliance meetings that I had already been to I went and got Ice/Stim for my foot.

AM- Woke up and headed to the WAC (Wolverine Athletic Center) and heard our workout was moved to today. I got in Coach Evans car because I didn't want to hurt my ankle anymore and did 2 laps on the field before the repeats for warm up but my ankle was killing me. I put my spikes on after doing idiot drills then headed up to the line. The work out was 8x1000 with the first 4 at 3:27 and the last 4 at like 3:20 or below. I wasn't supposed to hit sub 3:10 but I did on the last one fast. 

We had 3 minutes for a cool down in between and here were my splits. 

3:25

3:24

3:22 

3:20

3:13

3:14

3:12

3:07

 I did 2 laps in the park for a cool down then headed to back to the WAC with Coach Houle and headed to the trainers room for an ice massage and ice bath.

PM- Weights in the afternoon then to get my ankle looked at. 

AM- 1 mile easy in H-town.

PM- After my first day at school I went to practice kind of exhausted. I knew we were doing a workout today so I was kind of worried. The workout was 2x800, 3x600, and 4x400 on this pretty steep hill at like 2:43-2:50 then 2:07-2:13 then 1:22-1:27 and I was in the range for each of my repeats. I felt pretty crappy after the first one and it only got worse. I was right with the main pack for the first 4 repeats then me and Jaydn backed off on the last few. We were both hurting and I was digging on each one just to finish. After the workout I ran back to the WAC and stretched and ice-bathed.

PM-Lifted at the WAC then went running with Brenden over to Lakeside Park and did 2 miles barefoot on the grass. Felt really good and I think I am beginning to get used to the college training workload so thats good. We have a tempo tomorrow so I'm kind of worried about that but I think I'm ready for it. 

PM- Did a mile and a half warmup to Lakeside park where we were starting our tempo and did idiot drills and got our paces. I was supposed to hit 5:27-5:43 for my pace which is pretty fast but I knew I could do it if I pushed it. I took off and just hung onto the main group for 2.5 miles and then they dropped me after the turn around and I caught a few guys and was in 4th with 2 miles to go and just kept the pace till the end and finished right behind Jason Lynch. I finished in 28:04 and Jason was 28:00. which means my pace was about 5:36-5:37 and I was for the most park okay with that ;) We get our Gear Packs tomorrow and we have a race up at USU at 9am so anyone who wants to come should and support your Utah teams (mostly UVU though) and watch some good races. I'll put the info up if anyone is interested or whenever I get it.

PM- After class ran 8 miles with Jeff and Josh then went to the team meeting which was pretty pointless for me. Went over to the UCCU Center with Coach Evans and tested out my Max Heart Rate which was 167 and that was pretty close to the lowest he has ever seen. I ran 2.5 on the treadmill at the center before my next class.

PM- Got to practice and got my running clothes and went to talk to Compliance about my transcripts because they are really backed up and have a lot of stuff to go through. I found out I will be competing as unattached this weekend. I was kind of disappointed but its not that bad, but I don't get my gear pack. I ran 4 with the team and then did 2 200m strides in my new spikes and then went and ice bathed.

AM- Woke up at 6:30 and ate some breakfast and took a shower before heading up to Logan from my Grandpa's house in Brigham City. I got there right on time and hung out with the guys before heading off to warm up. I was feeling pretty good but wasn't in my best shape though so I wasn't very sure of what I was able to do. I did some strides and idiot drills with the team and than got my spikes on and put my chip on and headed to the line. I wanted to stay with Seth Gutzwiller as long as possible and then try to kick with 600m to go.

RACE: I started off in like 1st place but I slowed down a bit because I wasn't sure if thats where I wanted to be. I stayed in the front pack the whole first couple of miles and as it began to thin out I was feeling a bit better and wasn't sure what to do so I just stuck with Chris and Seth and when we hit the uphill I passed them both and began to chase after Trac and the Utah State guys who had broken away from the pack. I was sitting in a pretty comfortable spot and had a nice rythym going but just couldn't close the gap on Trac. With about .5 to go I started hurting way bad and I could feel someone coming up on me and was hoping it was one of my teammates and sure enough it was Chris so I kicked it in right behind him finishing seventh and in 21:20.

I'm pretty happy about this race but I think I could have done much better if I knew what I was doing. I went on a 3 mile cooldown with the guys and then headed back to Brigham City.

AM- Woke up and ran up to the lake and did two loops around it then ran home.

PM- Went on an easy 6 mile run with Nelson and Jaydn up to the grass fields at Scera Park and then went and iced.

PM- Warmup to the Mountain View Track for about a mile and a half and then did some idiot drills and striders. Our splits were ranged from 5:18-4:48 and we were supposed to be faster on everyone of them but after the first 2 mile repeats I was already dead and my hamstrings were trashed so I took my shoes off and did the last 3 barefoot. My splits were between 5:05-5:25 but I didn't keep track of them. Cooled down back to the WAC and then got ice/stim on my hamstrings.

PM- 1.5 to Lakeside then 3 on the grass barefoot then 1.5 back to the WAC and then I went and took an Ice Bath.

PM-  6 Broken 1200s at the cemetary. Worst workout so far, I am struggling in staying with the team. I need to drink more water, stretch better, and eat better food. After the workout I headed over to Murray and watched the High School Invite and saw Kramer out kick Connor for the win then headed up to Brigham City for Peach Days.

AM- Woke up at 6:30 and went over to start of the Peach Days road race with my grandpa who was running it. I wanted to get a nice easy recovery so I decided to go out with the chase pack because an old USU alumni was there and was going for the record so I didn't want to kill myself when I wasn't even registered. I ran a pretty consistent run and moved from like 7th to 2nd and pretty much jogged it in the last bit. I got some Powerade and then headed back a mile against the course to go run with my grandpa and give him some to drink.

PM- got to practice a little late but was there plenty of time before to change. The workout for the day was progressive 10x800m repeats starting at 2:30 with 500m rest. We started out at 2:28 and worked our way down by around a second each time finishing with a 2:16 where we pushed a bit. I decided to wear my Adidas spikes for this workout and by the end my calves were dead. I did a mile and shall barefoot and then went and ice bathed.

AM- Went and ran the course once and then again barefoot then went and showered, and washed my shoes. I am very unsure about myself for this weekend because I have not done so well the past few workouts and I feel like USU might have been a fluke. I really hope I am prepared for it.

PM- Went on a 4.5 mile run by my self and tried to set my goal for cross country and came up with:

• Be top 5 on the team at every meet
• Top 10 at the WAC Championships
• Top 30 at the XC Regional Race
• Do my best at every meet

And for track:

• 14:35 5,000m run
• 3:55 1,500m run
• 8:55 3,000m Steeple

and for indoor:

• 8:45 3,000m run
• 14:50 5,000m run
• 4:00 1,500m

PM- Ran a mile to my PES class and then found out that I didn't even have to be there because I was already on the XC team. For practice we headed over to Lakeside and jogged the course then did 2x400m striders on the grass from 800m to 400m to go and from 400m to the finish to work on our finish.

PM- Went on an easy 4 miler up to the park and did some striders and then ran home. I am excited about the race tomorrow but a little nervous. I really want to get top-10 and compete well against my teammates and the fast guys from Wyoming.

Woke up and got my clothes on and ate some breakfast then headed over to the WAC to see if my spikes were there. Coach Evans was there so he let me in and I went in real quick and grabbed them. I got to the meet pretty early so we just chilled for a while then went and walked the course a bit then started our warmup.  I felt okay, I didn't feel great but I didn't feel terrible and was very unsure of how I would do. I put my spikes on and headed to the line and did some striders.

RACE: When the race started I got into the lead pack and ran with them and stayed right on them through the first 2 miles of the race coming through the first mile in 4:56. After that first mile we cooled it a bit as the course started to get a little complicated. I was right with Trac and Jason and 3 Wyoming kids were all around us, I had heard of these Wyoming kids as they had just raced and one of there kids did really well and beat there varsity but he wasn't up with us for some reason. Anyway, I was in good position and there wasn't much jostling around but it was looking alright for UVU but Wyoming would be tough to beat. We came through mile 2 in 9:55 (4:59) but I was beginning to start to feel a little tired.

I kept pushing though the third mile but the Wyoming guys and Jason and Trac all started to pull away and two SUU kids passed me. I was beginning to feel a little demoralized but when Chris passed me I began to feel a bit better and fought back and passed him and the Wyoming kid that were way fast. I was just trying to hold on but I think I'm used to 3 mile-5Ks so when I hit three miles in 15:07 (5:13) I was kind of mad so in the last 1200m I tried my hardest to reel in the SUU guys but Josh passed me so I was kind of worried that more people would pass me so I pushed as hard as I could and I sped up a lot but so was everyone else so they stayed the same distance away from me. In the last 200m I went all out and couldn't catch the SUU guy so it more became just surviving and not losing a position.

In the end, UVU ended up taking 2nd behind Wyoming because they had 1,2,4,11,13 were we had 3,5,7,9,10 and they only beat us by 3 points. After we talked for a bit we headed on our cooldown part 1 then went and had a team meeting with Coach. He told us good job and gave us some advice and then sent us on our way. I did 3 with the guys afterwards then headed up to the Herriman Invite to watch Kramer and Connor McMillan race.

PM- 3x10 minute fartlecks at tempo pace with 2 minutes recovery in between. 1.5 warmup and cool down

PM- ran 7 with Robby Tripp and then 5 with Seth.

PM- 4x600m, 400m, 300m then 200m with 500m recovery after 600m and 400m after the 4s,3s and 2s.

Paces were 1:40-1:49 for the 600m, 1:05-1:12 for the 400m, 45 to 52 for the 300m and 30.4-34.3 for the 200m.

I hit all my paces and stayed in the lead pack for all of them except the 1:35 600m. Felt really good today.

PM- 8 with Trac and Chris around Orem

PM- pre race run with guys around Montana. Did some striders and then went out to eat.

Woke up late and headed over to the course after drinking my Muscle Milk and went and walked the first mile. Jogged the next 2 miles of the course which was the first lap on the bottom level. It was a semi-difficult course and it was longer than what we had been running before so I was kind of worried about the race but I thought I could still do well. Went to the bathroom and then went and put my spikes on and headed to the line. I did some striders and then did our prayer and cheer.

RACE: I took off in like 8th place and tried to stay in the front pack so I wouldn't get boxed in so when we started to head up hill I had some space. The first mile of the race went by way fast and I got pushed back to like 20th place and was right with Chris Brower. We came threw the first mile in 5:09 which was odd because I felt like I was pushing a lot more than that but whatever. I just tried to stay on him and we were back and forth for like a mile until he eventually dropped

off and I pulled away.

I came threw 3 miles in 15:30 which meant my last 2 were 5:10's and I felt way more tired then that. I began to reel in Jason Lynch and eventually caught him in the third mile and I tried to get him to come with me but he didn't have the strength so I began to pull away. I don't remember my fourth mile split but I remember it was oddly fast and I was starting to feel the race really bad and I was just hoping I could hold on for 1 more mile. I spent the last mile going back and forth with this kid and in the last 800m I pushed away and began to run as hard as I could and with 300m left I could see the finish line and I went as hard as I could to catch the kid ahead of me but he had too much on me.

I finished in 26:02 and I thought it was an 8k but Chris' watch said 5.1 and so did a bunch of other guys. After we talked for a bit we went to cool down and did 2x400m repeats which sucked so bad. Then I went and did an extra 3 more with Seth and Jason. Seth killed it today too, he ran sub-5 his last 2 miles and caught Jason and almost caught me. It was a pretty good day overall.

PM- warmed up for 10 minutes and then ran 2 400's at 65 and then run 8 miles to build up our lactic threshold. It was a pretty good run.

AM- ran 5 with Jason and Robbie around campus.

PM- ran 7 with Jason, Brenden, and Kevin to Lakeside and did some barefoot.

PM- ran 15 minutes to warmup for our workout and then did some striders. The workout was 3x10 minute tempo with 2 minutes active recovery. I was feeling pretty good so I decided to stick in the front pack and push myself. We ran about 1.88 and 1.92 on our first 2 repeats and I felt pretty good still. On the last repeat I stayed in the top 4 with Jaydn, Chris Dorton and Chris Brower until 2 minutes left and I began surging and Chris went with me. We were going really fast and finished the repeat in 1.96 miles. 2 mile cool down afterwards.

PM- warmed up around campus for my max heart rate test. I went to the fitness room with Coach Evans and began the test. I would start out at 6:00 pace and increase the incline by 1 every 2 minutes. I got to 7 before I had to stop and my max was 184. I did another mile at the track afterwards and then ran 6 with Seth to lakeside and did a grass run.

PM- ran 15 minutes for our warmup and did some idiot drills before our workout. We were doing 5 x Mile Repeats and then 4 x 400 and we were supposed to get progressively faster on each repeat.

Our splits were-

5:12

5:09

5:06

5:03

4:54

And for the 400s

1:14

1:12

1:08

1:02

I did 2 miles after ward with Cliff.

PM- recovery run with Brenden.

PM- drove to vintage and did the warmup. I felt like crap and was throwing up this morning so I was exhausted after the warm up. We did 2 miles and idiot drills and striders before we started. We did 3 x 1600m, 2x1000, and 4x400.

I ran the first two miles and then just died. I dropped back for the 1000s and skipped the first 400m. My splits were...

5:04

5:02

5:12

3:08

3:20

1:11

1:09

1:04

I did 2 miles for the cool down.

PM- Trail run with Nelson and Robbie

No running today, felt way too sick.

PM- Ran an easy 8 with Brenden

 I'm writing this kind of late so its not as detailed as it could be. Woke up at 9:00 and headed to the bus. I just wanted to stay awake. I got off the bus ate some subway and then got back on and headed down to Cedar City. I warmed up for the meet and got

AM- 4 with Brenden in between conference sessions.

PM- 10 around Herriman and the hillside.

PM- warmed up 2 miles to Scera Park and did striders and idiot drills. The workout was 10x1000m at 3:17-3:00 My splits were like:

3:17, 3:11, 3:11, 3:10, 3:09, 3:08, 3:09, 3:07, 3:05, 3:03. I'm not sure these are 100% accurate but they were close enough.

2 mile cooldown.

PM- 10 miles with Brenden up to Golds and then ran a couple on the treadmill and ran home.

PM- 2 mile warmup and idiot drills and striders. We did 4x Carterville hills which was on 1 and 3 we would sprint the hills and jog the flat and down hill and 2 and 4 we would tempo the flat and job the up and down hills. 1 mile cooldown afterwards.

AM- Ran 11 miles at 6:30 pace with Seth and Chris.

PM- ran 8 around Herriman and Daybreak, ran 17:30 for my first 5k and ran 48:00 for the whole run.

PM- easy run in the evening to finish up mileage for the week.

PM- 8x1000 at 3:07- 3:01 for the first 6 then 2:53-2:57 I ran 2:53 on the last one.

AM- 4 with Brenden.

PM- 7 with Brenden and Kevin

PM- 8x400m and then 5 miles afterwards

PM-6 with the guys

PM- ran on the course and did striders.

I'll write a report when I get back to Herriman.

Mile splits were- 4:48, 4:53, 4:56,(14:38) 5:06, 4:55.