Go Hard on the Last Two

A Good Run after a well needed rest. Six Miles and 8x100m Striders, Tabata.

Six Miles in the Trails and 8x100m, we did Tabata after that. Felt a little sore after rolled out my legs.

We ran eight miles at Navajo Dr. I felt a little tired at the beginning and felt great at the end. After the run then realized I need to save the energy and speed that I have plus what I will gain for when I can run for the High School.

We had 7 mile run that went a little longer I don't know how much, we also did 8x100m striders and plyometrics. overall I felt great on the run and during everything.

Today I didn't feel very good I have been hurting behind my knees. Today Josh and Kale lead the run it kind of scared me for what is to come next year. Well we are going to have to see what happens.

Today I felt a little better I didn't hurt as much today. Today our run was on roads so it wasn't the most enjoyable, but we ran 6 miles and did tabata.

Did the Vo2 Max didn't feel so good when I was running I don't really know what it was. I was a little sore this last week so maybe it was that rubbing off a little bit. We also did some kind of Plyometrics and Tabata combination which was kind of fun in a really hard way.

This was one of the best runs I have had in a while just because it was on a mountain and I got to run it with some of my closest friends. We ran at Little Black Mountain and got to look out over ST.George. It was really cool.

Had a Tempo Run today I felt really good the first half then looked down at my watch and saw I was going about twenty seconds faster than the time I was supposed to hit. I was also staying up with Courtney. I then desited to slow it down a little bit and hit my time. We did core and strech afterwards.

I felt really good today. I am really excited for the Travk season and all of my biggest rivals to push me along. Today was only a Kenyon Run and Plyobata. And it was a really needed rest day.

Speed workout today was just as hard as Monday I not harder. I felt great today but my legs felt a little tired from Monday. We had core and stretch. We also had a mandatory ice bath today.

Kenyon run an 4x200 meter finishes.

A speed workout day we just worked on 200m finishes. Did some core and then did some stretches afterwords. 

Lenten Run today and 4x200m finishes with spikes.

200m repeats today it was hard enough but with the wind it was a great challenge. Great day to be running!

Half a mile warm-up and five miles at an average of 7:30 a mile. Core and Stretch afterwards.

Good run felt a little bit better from yesterday and I felt like the workout was becoming a littlebit easier. Ran 5 miles with a .5 mile warm up. 

Kept it flat today and I felt like I was really improving and I kept up with the top 7 runners. Hopefully by keeping up with these guys it will help me run faster. Ran 5 miles and had a .5 mile warm up. 

Half a mile warm up and a five mile run. Core and stretch with a kind of a one mile barefoot posture fixer type thing. I felt really good today, not as good as yesterday but almost.

Felt really good today. 5 miles with a .5 mile warm up and Core and stretch.

Kicking it up an extra mile a day making each day a whole new workout. We did 6 miles on "The Ridge" and felt pretty ok. Did a .5 mile warm up and core and stretch also.

Today we went a little flat but I felt tired today more than I did yesterday. Today we ran 6 miles with a .5 warm up also did core and stretch. We had the kids camp also today and did .5 mile a quarter mile warmup  and then ran a little bit.

Today I felt the best I have felt all week. We had a good 6 mile loop with good incline and declines. Half a mile warm up with core and stretch at the end of the run. Also did a session of aqua jogging for 30 minutes. 

Ran an adventure run at the southern parkway just off the Arizona, Utah border. We ran 8 miles it was a really great run I even broke out my Ultraspire Ribos Pack. I felt the best I have felt all week. We finished the practice with stretch and a good drink of Chocolate Milk.

Today the tempature wasn't to hot at Little Valley Park. Ran a .5 mile warm up, 4 miles on the roads, then 2 barefoot miles around the grassy area for a total of 6.5 miles. Finished up the practice with core and stretch. Also did a short Aqua Jogging session.

Ran it easy today with Kaden and Tanner over by coach Thatchers house. Kept it kind of flat. F I felt really good. Did some stretching after.

Started with a .5 mile warm up. Then did 7 miles out on the trails behind the high school. I didn't feel my best today I kind of fell behind the group and kept in a little group with Boston. Then did 8x100m strides afterwards. Tabata and stretch to end the practice.

First we did a .5 mile warm up then a 7 mile run out an back run by Sun River. Then did some core stretch and finished off with kids camp.

Ran out by Coach Thatcher's house and started running with a .5 mile warm up then ran on some of the trails out there for 7 miles. Came back to the house and did tabata and stretch.

Ran over at Navajo Dr. trails kept it pretty flat, ran 9 miles did stretching felt really good.

Good Recovery Run Out at Coach Thatcher's house did .5 warm-up and then 6 miles after that Plyobata, Core and Stretch.

5.5 mile warmup and then 6 x :30 seconds hill repeats with a 1.5 mile cool down with core and stretch afterwards. I would like to say that I felt great but I didn't. Nobody said that it would be easy, they just said that it would be worth it.

.5 mile warm up, 9 miles of regular running, 8 x 100m barefoot strides. Felt really good. Short aqua jogging session in the afternoon.

3 mile warm up, 15 min tempo run, 1.5 mile cool down. Tabata afterwards.

3 miles in afternoon.

Great run, Zion's Jem Trail. 10 mile loop and stretching after. Felt really good.

2 Mile Warm Up, 1:1 2:2 3:3 2:2 1:1 (Hard:Easy), 1 Mile Barefoot Cool Down.

Good run this morning with Tanner. Ran the back way to River Road, and back down to Little Valley. Ran at a good steady pace.

We ran a 4.5 mile warm up. And then at Webb Hill we ran 8x:45 with a 2:30 recovery. Then a 1.5 mile cool down. Tabata and Streach afterwards.

3 miles in the afternoon.

.5 mile warm up, then a 8 mile Trail Run, Core and Stretch after. Then We had kids camp.

3 miles warm up, 18 minutes back tempo pace. Tabata and stretch after.

Ran 7 miles around Decker Lake, it is kind of by Salt Lake City, UT. Great choice for an Adventure Run Thursday. Stretched Afterwards.

South Salt Lake "Get Moving" 5K. Warm-Up and Cool-Down. Stretch Afterwards. Felt really good during the race and finished 1st with a time of 18:20.

Wasn't able to do the workout so I just did a faster paced 7 miles. Stretched afterwards. 

Five mile up in Pleasant View, Utah. Stretching Afterwards.

Good 3 mile afternoon run with my new shoes.

First run in my GT - 2000.    3 Mile Warm-Up, 20 Minute Tempo, 1 Mile Cool - Down. Plyombata and stretching afterwards.

Because I am going up north for a High Adventure Trip with the Young Men in my ward I had to run the six miles alone this morning. I ran along the road in Little Valley. Very nice early morning run.

Nice 6 Mile Run in the Parawan/Brian Head Area. Stretching Afterwards.

.5 mile warm-up, 7 miles behind the high school. Kids Camp after practice. Core and stretch afterwards.

Chelsi's 5K and warmup.

2.5 mile warmup, 2.5 mile Vo2Max mile, 2 mile cool down. Stretching and some type of no weights human wheelbarrow racing. 

3 miles easy in afternoon.

Great run at the Navajo Lake! 10 mile loop with amazazing views, we even saw a Falcon.

Now I am getting to run the weekend at Bryce Canyon National Park. 

4 miles in the Bryce Canyon Region in my GT-2000.

.5 mile warm up, calistetics, 1.5 mile warm up, 5x500m hill repeats, 4x300m finishes with 100m cool down. 1mile cool down after Plyombata and stretching.

Easy seven mile morning run around Webb Hill. Felt really good ran in the front most of the time. But, I never felt like it was hard to run during this run. Core, stretch, and Kids Camp afterwards.

Three mile afternoon run.

.5 mile warm up, calistetics, 2 mile warm up, 20 min. Tempo run = 3 miles, 2 mile cool down. Core and stretching afterwards. As I was running the tempo run I was running it like I would a race I tried to stick with the pack and pace myself. I ended up 6th from first man, but when you include Josh Thatcher, who wasn't there, that would make me 7th.

Three Mile Afternoon run.

Bloomington Hills North Park Fartleks, 6x3:00 with 4x:30 in between. 2mile warm-up, .5 mile barefoot cool down.

Aqua Jogging with Sage, Joe, and Scott.

LITTLE BLACK MOUNTIAN RUN! Really fun Saturday run with the team. 10 miles around the mountain and .5 mile cool down. 

.5 mile warm up, calistetics, 2 mile warm up, fartleks 1:1 2:2 3:3 4:4 4:4 3:3 2:2 1:1, .25 mile barefoot cool down. Plyombata and stretching afterwards.

3 mile afternoon run.

6 miles, 8x100m strides, kids camp race day.

3 mile afternoon run

.5 mile warm up, 25 min. Tempo run, cool down, stretching afterwards.

Nice run didn't feel to hot on the first official mandatory practice of the cross country season. 2 mile warm-up, 6x500m dirt hill repeats, 4x400m progression run w/100m cool down, 1 mile cool down, Plyombata, stretch.

Three mile afternoon run to Hidden Valley and back.

Three mile morning run

.5 mile warmup, 6 mile run and 8x100m strides

2 mile warm up, 4x100m strides, 2 mile time trial, finishes and cool down.

Easy three in California.

Same work out as Thursday just a redo on my time. 11:59 it was.

Three in the morning.

Warmup, Six in the afternoon, and 8x100m strides after

Easy three at the high school.

Cedar All Comers race and I didn't feel the greatest, but I felt pretty good I got a time of 16:53 and I am 9th on the team. 7 miles for the race (warm up, race, cool down) and had a little bit of a workout 5x:30 fartleks. All I have to say to the team is "We ran like pretzel day!"

SUU race, felt great.

3 miles in the morning to HV

7.5 behind the high school.

3 miles in the morning.

In the afternoon there was a lightning storm, so we ran two miles inside the high school. After the storm had passed we went to the park and did the warm up which was 2.7 miles, two mile time trial was very good and broke my time from the last time I did it.

3 miles in the morning.

7 miles in the afternoon out pass HV and just to the river bend.

3 miles in the morning.

Hay Bale practice at BHNP 2x2 mile repeats. Ready for AF Grass Relays. 

3 miles in the morning.

drove up to AF and to SLC and ran sugarhouse. 

American fork relays and I ran the Frosh/soph race an took 6th overall and this race is one of my favorites it was really fun to run an jump over hay bales. 

Ran the barrel roll trail in Santa Clara looped for 8 miles total.

3 miles easy in the afternoon.

3 miles in the morning.

Dixie All-Comers in the afternoon and it was pretty good race overall, but I didn't finish as well as I would have liked to.

3 miles easy in the morning. 

In the afternoon we ran 3 miles again.

Easy there in the morning.

steady/progression  run for 25 min. Ran with Matthew Thatcher and kept a really good pace. Felt really good today, thinking about the success talk that coach had with us yesterday. Just trying to look towards my future.

Easy three in the morning.

Three in the afternoon and just getting ready for the michigan tomorrow really nervous but very excited.

Today was the Michigan and I didn't feel like it was that hard until I started to do other thing after the workout was over. I ran my pace and ran under a couple of then. I felt really good during the workout.

Today we ran 3 in the morning.

And in the afternoon we were going to run eight and it started to rain adn we decited to enjoy it. We got out about 4 miles and made a wrong turn. we ended up with a fast finish because of lightning saftey. We ended up with 10 miles total.

3 miles in the morning.

2 mile warmup, 4x1 mile repeats, 1 mile cool down.

3 miles in the morning.

4 miles in the afternoon to the spectrum and back. As a total of 7 miles to the spectrum today.

3 in the morning.

Then we went to LV Park and did 400m repeats in the afternoon. we did 6x400m with 400m recovery. with a 2 mile warm up and cool down.

In the morning we ran 3 miles.

We ran three miles at a park in Provo.

I did a 2 mile warmup and then I raced my race started three different times, two of them being called back because someone tripped or something like that. I felt like I had the best race of my life. I felt really good and has the best finish of the year. I finished just over a second behind a Davis runner. The Desert Hills Freshman/Sophmore team finished second overall. And I finished with a cool down.

Three miles in the morning.

Seven miles in the afternoon.

3 very competitive miles in the morning.

In the afternoon we did our race-off at 9 P.M. We ran two miles for our warmup and then we raced. I think I played around too my at the beginning that I lost a lot of my kick for the end. 2 mile race. I finished in 4 and Riley Swanney is probably going to Woodbridge. And I will be running at the CV invite.

Just an easy three in the morning.

6 mile recovery from last night I am still really tired. .5 warmup.

Three in the morning.

In the afternoon, we did a two mile warmup and then we did a two mile power run. It was really tiring because we did one on Tuesday pretty much. We also did cut downs 400, 350, 300, 250, 200, 150. Then a one mile cool down.

Three miles in the morning.

3.5 mile in the afternoon g it was a great faster three miles. I ready to run in the varsity race tomorrow.

I don't know what the warm-up mileage was, but after that we did some strides and then the race. The race was a lot different than what I thought it would be. The race was a lot faster paced than I thought it would be, especially for the layout of the course. It was really fun to run the race and show the rest of the region that just because we aren't on varsity doesn't mean that we don't mean business.

We ran three miles in the morning.

I ran 8x500m repeats up Vacuum Hil. I kept my times pretty consistent at 1:51, 1:52, 1:51, 1:53, 1:54, 1;54, 1:54, and 1:54. Not exactly what I wanted, but it is what I did so I am just going to have top go with what I got.

Three miles in the morning to the bridge.

Six miles out to Sun River and back in preparation for the time trial tomorrow.

Three miles easy in the morning to the spectrum.

And in the afternoon we ran a two mile warmup and then the two mile time trial. I didn't do as well as I wanted but there are a couple reasons why that was the case. I must learn to have a positive attitude with the BHNP.

3 miles in the morning

and three miles in the afternoon in preparation for Salem Hills Invite.

Three miles in the morning.

Today was really fun, the race was amazingly fun just being able to compete with the people there was fun. I felt great during my race not the time I was wanting to get but it was good for right now.

Three miles in the morning.

In the afternoon we ran a 2 mile warmup. And 4x1 mile repeats and I felt really good during all of them. Finishes and cool down.

Three miles to the bridge.

6 miles out and back in the desert. Felt really good.

Three miles in the morning.

Two mile warmup with 10x400m repeats with 400m recovery in between each one. Then a one mile cool down 

Three in the morning.

And three to hidden valley ontge afternoon.

Three miles in the morning.

Today's race was great. I went into this race just wanting to get under the time of 16:30 and I finally got that time. I did a 2 mile warmup and then the race with a barefoot cool down for most of it.

Went and watched the marathon and cheered on some family friends. Then, did seven miles on my own around my house.

Three miles in the morning.

in the afternoon we did one of my favorite workouts. We had to catch as many people in front of me and not let anyone pass me. We did 4x800m and then 4x300m after that. We started with a two mile warm up and finished with a one mile cool down.

Three in the morning.

And four in the afternoon.

Three miles in the morning.

And at the race we kind of got a late warm up because of miscommunication, but I still got a good enough of one. I had a great race overall and came third behind Nephi from Hurricane and a kid from canyon view. 

Three in the morning.

And in the afternoon seven at Navajo trail.

2 mile warmup and the a ladder workout 200,400,800,800,400,200. One mile cool down.

4 miles to the spectrum and then 4x200m finishes on the track with recovery. 

Warm up, and then I raced an I felt pretty ok I wish I would have prepared a little bit better than what I did. But what happened, happened and  I am just going to have to learn from it. Finished with a cool down.

hill repeats before state.

Barrel Roll trail for eight miles.

three in the morning

And then ran 6.5 on the ridge and then did 8x100m strides.

three in the morning.

And then a mile repeat workout I was supposed to hit 5:35, 5:25, 5:15 but I actually hit 5:25, 5:24, 5:23. I felt pretty ok.

three in the morning.

And six in the afternoon.

three miles in the morning.

Practice was at Vernon Werthon Park. Two mile warmup, 12x400, 4x200, and then one mile cool down.

Easy three in the morning.

And it was our annual Halloween Run so we ran with our costumes on. I ran as Buddy the elf for four miles.

 ten mile run at little black mountain.

3 miles in the morning.

The workout today was called "the card game" and the cards chose my fate. It was a really fun workout.

3 miles in the morning.

7 miles easy in the afternoon.

Today I was able to do the full michigan. And it was really tough but it was really fun to do. I was able to push some of the guys ahead of me and was able to hit my times. I hit my last 400m at 63 seconds.

three in the morning 

And in the afternoon we bet our mileage on coach fielding's kick. We eventually just ran three miles.

Three in the mornings 

And in the afternoon we race agenst Pineview and I was able to be the seventh desert hills runner across the line which was awesome. I am going to keep pushing so I can race my best next week.

Today we ran at Navajo Drive and it was fun, but I felt flat throughout the whole run.

three miles easy in the morning.

In the afternoon we ran an easy six miles that was supposed to be flat. And after did 8x100m strides. But, I was addressed by the coaches with Boston and Scott that we all had the opportunity to make it as the seventh spot and go to NXR with the rest of the varsity. And that makes me really excited and it gives me that extra incentive to push even harder.

3 miles in the morning.

And in the afternoon two mile warmup, 3x800m and then 6x400m and then 6x200m with a 1 mile barefoot cool down.

 Three miles in the morning

And kind of a Kenyon run in the afternoon for five miles.

 In the morning we ran three miles.

And in the Pine View All Comers and I finished 7th on my team and I am going to go to Nike regionals which is super exciting. Now we just need to make it to Nike nationals.

Three miles in the morning.

And just four miles in the afternoon to the spectrum.

 Today we ran seven miles total. The first five were easy millage and the last two were tempo miles and they felt really good. I am feeling ready for Nike.

 This Morning I ran three miles.

And in the afternoon I ran at six total two mile warm-up, 4x400m with 400m recovery, 4x200m with 200m recovery, and then a one mile cool down.

 In the morning I ran three miles

In the afternoon I ran five easy miles and tried to keep it flat.

Three in the morning.

A little workout in the afternoon, two miles warm-up, one mile at 5k pace, 4x200m, two mile cool down.

 Three in the morning, drove to Casa Grande for NXR Southwest in the afternoon.

 Three with the team on a fire road.

Then we ran the course for Nike Cross Regionals with 6x100m finishes. Really excited for tomorrow I would like for something around 16:00.

 Today was the race and the first mile was way faster than I wanted it to be, I ran a 5:06. The second mile was slower than what I wanted it to be because of the first mile, I crossed the 2 mile mark at 10:56 which is a 5:50. The last 1.1 miles were 6:04 which isn't too bad, but not what I really wanted. 17:00 and the fifth Freshman across the line and 153 overall is great for my first year. I still have a lot to work on. The team got fourth overall and processed for NXN, but we only have a slim chance to make it. I hope that we will make it with an At Large Berth. 

No morning run.

Two mile warm-up, strides, one mile time trial, two mile cool down. I ran the one mile time trial in 4:50.

 Easy three in the morning.

And a six mile run on the ridge, and 6x100m strides afterwards.

Webb hill repeats, two mile warm up, then 12x30 seconds, but when we got to the tenth one chosen Coach told us we were doing fourteen hill repeats. That was good because it was not expected just like in a race, you must expect the unexpected. After that we cooled down.

 Six miles in the morning. I ran around the Little Valley area. The air was chilly but felt really good this morning.

 Today I ran the workout which was 1:1 2:2 3:3 4:4 3:3 2:2 1:1 didn't feel add good add I wanted to, but I got through the workout. I also did Three miles easy.

 Today I ran 6 mile in the morning with Tanner. It was a nice run.

3 miles easy in the morning.

What felt like it took forever, 6 mile road run in the afternoon. some strides after.

 three miles in the morning.

And five miles total in the afternoon for the last workout of cross country season. We did dirty hill repeats 8x30 seconds up the hill and in between each one we had a repeat down the hill.

 three in the morning.

Today was the last official afternoon practice of cross county. It has been a great season and I am hoping to end on a good note this weekend.

Three miles in the morning.

And then the trip to California. After we made it to the hotel we ran three miles in the city, it was cool.

Today I went to the Footlocker course and had to wait forever in line to get a shirt, racing bib, and shoe chip. The break played some volleyball while we waited. Then we ran the three mile course. Which looks like a lot of fun.

Today I ran the footlocker west race. As I warmed up I felt really good. As I got to the line I was still feeling some of those pre-race jitters. I did some strides to get ready. And got back to the line to wait for the gun. And the gun goes off and I ran out to get a good spot. As the front pack got together, I could tell that I was racing in the top ten for the first mile and I worked up the switchbacks, but as I got to the top my legs kind of gave out for a second. But I got a down hill to regain some strength. As I got down the hill I noticed that I was just behind the top ten and poopout hill was coming up. I knew that this hill was killer, and I still underestimated the power of that hill. I kept in that same spot till the beginning of reservoir hill and I went up that hill as best as I could, and passed another guy. As I reached the top of the hill I knew that I needed to kick it now or it would be to late. So I kicked at the top. I caught up to the people ahead of me and stuck on them as much as I could. When we hit the track I passed one of them and stuck with the other. When there was only about fifty meters left the person I passed entering the track had passed me back and then the race ended. I want to happy with my time our placement. But what happened happened and I must learn from it to get better.

 Easy three to get back into things.

4 miles on this amazing Christmas Day.

 four miles today. It was colder today than the past days.

 Today I ran five miles. I went and ran on Airport Hill.

 Today I ran with Ethan at the base of Airport Hill.

 Today I went to Ethan's House and ran. We ran on the hills to begin with and then we finished on the road.

 Today I ran on trial that I haven't ran on before. It was a fun run to end the year with.