Go Hard on the Last Two

After a long night I ran in the morning and it was good, except I had to find a different route because I was bored of running the same one every single day.

8 miles total today with Sage, and we ran out by Little Black Mountain and about halfway through we started our 10x1:30 and during the workout the sun went down and it was really hard to see the ground.

Today we met as a team and it was good to get back. We had a .5 mile warmup then, we ran 6 miles, then we had 6x100m strides afterwards.

7 miles around Webb Hill and it was good. It was a Nice rainny day.

Today we ran the Spectrum, and we kept the pace pretty quick. Today was really rainny and windy. It was good, I'm really ready to get going.

Today we finally went behind the school. It was good to get back out on the hills. It was a little muddy and that made it a good run. Did some plyombata after.

4 miles out to hidden valley and it was a good mud run, Jaiden and I took a different way back had to jump over some barbwired fences. We eventually caught back up with everyone.

Ran 7 out at Warner Valley with Kasey and it was good. We admired the snow covered mountains. On the last 3 minutes of the run we did the workout, which was to go all out for those 3 minutes. During those 3 minutes I ran .63 of a mile. I felt really good, my knee felt really good during the whole run except for a little bit during the 5 mile. Other than that it was an awesome run. We even spotted a wild Spencer Ford on our run.

half mile warmup, 6 miles easy out by the golf course. When we got back we did some 8x100m strides and then some plyombata.

8 miles out by Little Black Mountain. I got lost trying to go through all of the detours. Thank goodness I wasn't the only one. But, the run was awesome we ran up some rolling hills and ran down some rolling hills. When we stopped halfway there was some really great scenery. As an added bonus there was some delicious Chocolate Milk waiting for us when we got back.

Had the good ol' Kosmin Test today. Started out with a warmup and calisthenics. Then, a 2 mile warmup. After that we did some strides and got to the line to get started. The first minute I felt really good crossed 400m at about 57 sec. Felt ok on the second one, but stayed with Sage, Josh and Jaiden. 3rd minute, was good I think we went 400m on this one too. I finished at about 1520m in the 4 hard minutes, I was right behind Spencer and right next to Josh which is pretty good right now.

First morning run of the season. Felt really tired after yesterday's workout. We had good sized group for a morning run.

In the Afternoon we did warmups and ran 4 miles to the Spectrum and it was good felt a lot better than the morning run. After the run we did 8x100m strides. After that we did the first real weightroom workout, and it was a lot tougher than I remembered.

3 miles this morning with the crew. It was really cold.

We did a warmup and then got into the 8x200m dirt hill reapeats. Felt really good considering that we had the Kosmin on wednesday and we were in the weight room on thursday.

Only ran 7 miles today. But, at about 5.5 my knees started to hurt. I didn't want to do anything that might make me take anymore days off. So, I just Iced and Rolled out today.

Today we ran the Zen Trail and half a mile into the run my nose started to bleed and I tried to stop it as best as I could. I didn't really want to stop, but I was considering my limited options. I made it to the top of the hill and fixed it, finnaly. The rest of the run went really smooth. Went off some pretty sweet jumps. Spencer shot an arrow right throw a 5 gallon water jug we found.

Because today is MLK day:

"To the ones who still belive in dreams: Chase them. Chase them until you're out of breath. Then, keep running." 

"If you can't fly then run, If you can't run then walk, If you can't walk then crawl, but whatever you do you have to keep moving forward."

3 miles this morning. Felt really good.

Today we went out to Warner Valley. We did a 3 mile warmup. After that we went for a 18 minute tempo run. I felt really good. I stayed up with Josh, Sage, Spencer and Jaiden for the whole tempo and my knees didn't hurt at all during it.

3 miles this morning. Smaller group this morning than other mornings.

Today we went to the Arizona Strip, and I felt ok today. My knees hurt a little bit going up the hills, but nothing too bad.

3 miles this morning.

In the afternoon, we warmed up 2.5 to BHNP and then did some Fartleks :15 :30 :45 1:00 2:00 2:30 and back down, each one with the same amount of recovery time. Total mileage of the workout was 3 miles. After this we cooled down 2.5 back to the high school. And after this we went to the weight room. Knees feeling a little rough today, especially after the workout.

3 miles this morning. Felt great knees feel good. I don't feel as tight or as sore as I did when we last went to the weight room.

Today was an early day, for prom we went to Mesquite for the Hot Air Ballon festival, which was awesome, and after Sage, Boston, Kasey, and I met up for an ultimate run at Utah Hill. We started at the base of the hill where the altitude was 4300 ft, and had to jump a barbed wire fence. Then, we actually started the climb. This is where I start my training for running camp's Delano Race. And when we reached the top of the false peak we were at 6000 ft. At that point we saw three wild horses and we either had to run through them or run through the snow. We decided to run through the snow. Almost slipped a couple of times. We also ran through a thorn bush (it was the only way to where we needed to go). When we hit the next peak we were at 6400 ft. And after that we had to run the death ridge to the top of the mountain. We ran through some deep snow and past some sweet rock formations. We then summit the peak at 6500 ft a total of 2200 vertical feet. We took in the amazing view, and then headed back down. After the run we finished the day with the dance and it was really awesome.

Today we had 12x200m on McGruff's Revenge. I beat Josh on pretty much all them. After this we had 4x200m on the track. Felt pretty good, knees didn't really hurt.

7 miles out to the boneyard. Felt pretty good, knees only slightly hurt. Talked to Josh most of the run. After the run I went out to the track to support Riley Stewart as he was running the mile for ROTC or something.

3 miles this morning to the Spectrum.

Tempo out at Warner Valley, knees hurt a little during the warmup. I've been icing them and trying to roll them out, and slowly they've been doing better. Warmed up about 3.5 miles. Tempo for 20 minutes, the first ten minutes were supposed to be at 6:00 then the next 5 minutes at 5:45 pace and the last 5 was just to push it hard. We actually hit, 6:10, 5:55, 5:27, and the last little bit I was close to 5:15. For most of the tempo I stayed by Josh and Sage, and at the last 10 seconds of the tempo Jaiden passed me. I tried to pass him back, but I only could stay on his shoulder. Cooled down to get mileage.

3 miles this morning, we ran to hidden valley.

4 chill miles to the spectrum. Ran with josh and coach said that the altras might be the cause of my knee problem, so I'm going to run in my kinvaras for a little bit to see if changes anything.

8 miles total, first we started with warmups and drills then we had a 2 mile warmup to Webb Hill. We had 4x800m hill repeats, and they were tough, but we got them done. We got faster with each one. And after we did some yoga which I think helped my knee.

Today we ran out at Navajo Drive. Coach knew a trail that had some amazing hills. Felt really good, the knees felt awesome after the yoga yesterday.

6 miles out to the Super Bowl. Felt really good, the knees are feeling really good. I think it was the shoes hurting me.

3 miles this morning to hidden valley.

2.5 mile warmup, calisthenics, and then some strides. Then a 4x1600m workout on the track. I hit 5:17, 5:14, 5:12, 5:10. Felt way good, even with the wind on the last two. After this we did some finishes, which were also pretty good. Finished with 1 mile cool down. Then, we did weights.

3 in the morning to the spectrum.

5.5 in the morning, including .5 mile warmup, and 5 miles out to sun river.

3 miles to Hidden Valley this morning.

This afternoon we did warmups, calithenics, and then a 2 mile warmup. After that we did strides and went right into 4x(2x200m and 1x800m) the first two 200m weren't too fast. Then the first 800 was 2 seconds slow I hit 2:18. The next 3 800m where all 2:16, I felt pretty good. My knees weren't bothering me too badly. Cool down after. Then weight room.

4 miles this morning with Sage, Bailey, and Lily. Ran to the spectrum and it was good to get all the mileage done in the morning.

6 miles today at the base of airport hill and felt pretty good, my knees didn't hurt at all and I went pretty quick. The last 4 minutes I was supposed to go hard and so I looked at my watch and looked at the pace instead of the timer and didn't get the right time so I just went hard for .80 of a mile.

Today we started with a two lap warmup, with some calithenics. After that we did a two mile warmup and some striders. For our workout we had 4x1600m. The first one was 5:17, 5:17, 5:16, and 5:14. Felt a lot better than last week. After the cool down we did some yoga and it was good, it loosened up my tight calves and my knee.

3 miles this morning and it was just Bailey, Lily, Coach, and myself. It was pretty quiet, so I'll have to break the silence tomorrow.

This afternoon we drove out to Washington Parkway and ran 10 miles on the Prospector trail. It was a good run, although it was very sandy.

3 miles this morning.

3 mile warmup, and 2 mile power run, felt good hit the time I was given and finished pretty hard. Cool down back to the school. Weight room after.

3 miles this morning.

4 miles this afternoon, pretty chill day.

This afternoon we had a two mile warmup, 3x400 3x800 4x200 with equal recovery, and 1 mile cool down. Felt really good today hit all my times.

8 miles today at Warner Valley 

4 miles today. I caught a cold this weekend and didn't feel good at all. Felt terrible after 2 miles but I had the great idea of doing an out and back so I had 2 miles left.

3 miles this morning.

This afternoon we started with some calisthenics then 2 mile warmup, some strides, then went into the mile repeats with 400m recovery in between. Today I was still feeling the cold from yesterday, and I didn't feel too bad but I didn't feel great either. The first one was 5:12, the second one was 5:20, and the third was even slower than the second one but I didn't get the time. Coach had me call it there. So I jogged around until The rest of the guys were ready to do 3x300m. After that we had 1 mile cool down. Weights and stretching afterwards.

3 miles this morning to the spectrum.

This afternoon we had a half mile warmup, and 6 miles total towards little valley. After we did 8x100m barefoot strides. Core and stretching after.

4 miles this morning by the golf course.

And 4 miles this afternoon to hidden valley just went my own pace and I just felt really good, a lot better than Monday.

4 miles super easy this morning. Ran out towards the golf course.

And an optional 4 miles in the afternoon, I also took it easy hoping to get over whatever sickness I've been having.

Ran out by the Dixie center today. .5 mile warmup, and 3.5 out and 3.5 back with the last 2 miles all out really. I kept up wit josh and Jaiden and felt the best I've felt in like 3 weeks.

Today was also preference so for the date we hiked out to a spot so we could play some sand volleyball and climb a mountain.

today was super windy and we had 1000m. I ran 4x1000m because I am still feeling the sickness and am hoping to get rid of that this week. For the 1000m I hit them at 3:06, 3:07, 3:08, 3:09. And then jogged until the rest of the guys were ready to do 4x200m. After we cooled down 1 mile and did some yoga afterwards.

3 miles to the spectrum today.

This afternoon we did 8 miles at the Arizona Strip and the guys were killing the pace. I'm ran a little bit behind them with coach, josh, and Matt and still was averaging 7:22 mile pace.

I didn't go to the morning run this morning to try and stop being sick.

This afternoon was a ladder work out, 400 800 1200 1200 800 400, and I hit my time or was only a couple seconds off and it's good to know that I'm getting some what better. Cool down and weights afterwards.

3 miles this morning, we went to Hidden Valley and it wasn't too cold this morning. It probably helped that I was wearing my sweatshirt.

4 miles easy towards Sun River and felt really good.

No run in the morning, rested and it definitely helped a lot.

In the afternoon we had 6 miles total including 2 mile warmup, 12x400m repeats I'm glad to say that I hit all of my times for the first time in a couple weeks. Finished with a mile cool down and stretch.

13 miles on the Sidewinder and Suicial Tendencies trails. Felt really good and took it easy on the way there and went a lot faster on the way back. The Suicial Tendencies trail was crazy up hill and down hill did some hard core parkour on some of the rocks. Super excited for the Red Mountain Half next Saturday.

Today I didn't run at all because last night I had a seriously bad bloody nose that I had to go to the ER. Once I got there I had my nose cauterized. So, I can't really train for the next week. I talked to coach and we got somethings worked out.

3 miles today. Wanted to take it really easy the doctor said that I shouldn't elevate my heart rate too much. And coach thatcher said that a ten minute mile wouldn't elevate it so that's what I'm doing. Started with a .5 mile warmup, then jogged around the turf while the others ran the time trial. And ran a two mile cool down with those who ran the time trial.

4 miles easy today. .5 mile warmup, 3 miles at 10:10 pace, and a couple laps around the track just to get to four miles. 

3 miles today. I ran the warmup with the team and after that they did the Chocolate Milk Mile Challenge and that was pretty entertaining to watch, but I wish I could have participated. 

5 miles in the morning, we hit some trails and it was hard before the sun rose. It was good to get out and run further than just three miles.

Today I ran the Dirty Hurty and it was a lot of fun. I ran most of the race with Spencer Klomp, Bailey and Lily. I felt really good and didn't want to go too fast and risk getting a bloody nose. So the first 2 mils were around 9:30, then the next two around 9:00, and the next three were around 8:00. After that we hit the aid station and stopped to refill. I was feeling really good and started the last half. I finished at a time of 1:52.19 and that's a lot better than what I thought I was going to get and it is reassuring to know that even after I finished I felt like I could have pushed it a lot harder. But averaged 8:34 miles. Congrats to Sage for winning the race.

7 miles total today. For spring break my family and I went to Steamboat Springs, Colorado and this morning it was snowing a lot so I just went to the gym at my hotel. That was definitely not my first choice but I didn't want to slip on something and be out when I just got back. 3 mile warmup and then I did the workout which was 10x:30sec. Finished it up with a cool down to get the mileage.

I met a guy from Dallas yesterday and he was talking about an awesome trail by my hotel. So I started running towards where the trail would be at about a mile I realized that he was from Dallas, one of Americas concrete jungles, and that a trail to him was probably the bike path I was already on. But, still it was a good run with a nice view. 6 miles total.

2 mile warmup, 1:1 2:2 3:3 4:4 3:3 2:2 1:1, cool down. I felt really good and I tried to work on pushing hard that last little bit. 7 miles total.

Only 4 miles today because we are traveling home and it takes pretty much all day.

Ran with Kasey today, 2 mile warmup, strides, then 3x5:00 at 5k pace felt really good for the first couple the last one was ok but probably could have gone a little harder. Cool down to get mileage.

Drove out to Warner Valley and met up with Kasey and Ethan, we kept the run around 7:30 pace. On the last mile we subconsciously went harder than planned, but I felt really good during the whole run, no aches or pains.

3 miles in the morning. It's great to be running in the mornings again.

.5 mile warmup with calisthenics. 7 miles total today. I've never felt happier to go out to the boneyard. We also had 8x100m strides and weights afterwards.

Three miles in the morning.

Ran the Panther Relays today. Warmed up then ran the 1600m in the DMR felt really good coach said he would get my time but didn't so whatever. Then ran the 4x100m hurdle relays and my team crushed it, we got the participation award! Then I ran the 4x100m with Dallen Gilespie and Mitchell Price from Pine View and Matt was also on my team. My fourth race was the 4x200m and my team didn't get last which was a great accomplishment! Ran around the turf while the open 1600 was going on and So I could get a couple more miles.

Three miles to the bridge this morning. It was kinda unusual haven't gone that was for a while.

7 miles through the Super Bowl and then on Rainbow Road. Went an alternate route pretty great. 

3 miles this morning, a little tired but it wasn't too bad.

Warmup, calisthenics, strides, then the workout which was 4x400 at 1:11 then 2x200 around :35 then do that again. Felt really good hit all of the 400m. Finished with a Cool down. Super excited to get back in to the racing mentality and to go race in Chandler.

4 miles on a dirt road a couple miles from the hotel. I feel great and I'm am totally ready for the race tomorrow.

I started out the day watching some of my teammates race. I watched Garrick Sharp race the 100m and then Bailey and Lily race the 1600m and after that I watched Boston race the 1600 as well. All of them did awesome. We then had some lunch and played some dying light. Afterwards we went back to watch Laynee race the 1600m and she crushed it.

In a couple hours we started to warmup and about that time I was feeling the nerves. It was good we did some strides and laughed a little. I was put into box 3 right behind Jaiden. The first mile was good, but probably a little too quick. I was only a couple people behind Alec Parsons and I was right behind Jaiden. During the next two laps I fell back a little bit and was right behind Josh I stayed with him for the last two laps and I finished hard and finished right behind Sage at a PR time of 9:43.

3 miles in the morning.

7 miles total today. Warmup, 2x1200m, 1x800m, and 2x400m with some 300m finishes and 100m finishes. Then a small cool down. Today was really long because we also had Figi McAlpine after.

3 miles this morning.

And we ran 8 miles out by Snow Canyon High School so we could watch some guys race the 1600m.

3 miles this morning to the bridge.

Warmup 2.5 miles, then 3x5:00 I felt great. I felt a lot better than Monday. Finished with 4x100m starts and then a short cool down.

3 miles this morning 

And 4 mile this afternoon. Finally a Kenyon run, an actual Kenyon run not just four miles easy.

Started out with a 2 mile warmup, and then some strides. Our workout was 20x400m and it was tough. The first 8x400m were at 1:13-1:15 pace with 1:30 recovery. The next 4x400m were at 1:10-1:12 pace with 1:00 recovery.  The next 4x400m were at 1:08 pace with :45 recovery. The next 4x400m were at 1:08-1:06 pace with :30 recovery.

My actual times were: 1:17, 1:15, 1:15, 1:15, 1:15, 1:15, 1:14, 1:13, 1:12, 1:11, 1:10, 1:10, 1:08, 1:08, 1:08, 1:07, 1:06, 1:06, 1:06, 1:05

The last couple were tough, but I felt really good. Sage started to fall back just a little bit and I went with Jaiden. And on the last one it was just me and Jaiden because Sage and Boston were waiting on their heart rate. Jaiden said that I should lead this one and I took it out hard and finished harder and ran the fastest 400 this workout.

Ran a little cooldown to get the mileage.

Seven miles at Warner Valley with Jaiden it was super windy.

10 miles on a beautiful trail. Ran while the sun rose and it was just an amazing run. Had some good conversations with Boston and Sage. Ran to the edge of a cliff and looked off it was a really good run and was even better because it wasn't on one of our regular trails.

3 miles in the morning.

6 miles total today. 3x1000m and some cut down finishes afterwards, 350m, 300m, 250m 200m, 100m. My times for the 1000m's were 3:03, 3:02, and 3:01. 

Half a mile warmup. 6 miles out to the Super Bowl, and then through Sage's Armory or the Armory for short. But as usual found some pretty unique things there. Did some strides and weights afterwards.

3 miles this morning.

4 miles this afternoon. We ran to the Spectrum and played pass while doings so we also might have jumped the rope too. 4x200m finishes. Super stoked for the race tomorrow.

Warmed up and by the time we got back the girls race was pretty much over and only had enough time to grab my spikes, put them on and get to the line. At that time Jaiden comes down the steps without his spikes on so he gets lucky and the guys waits for him. So, I did a stride and that was all the pre race stuff I did. The gun goes off and I got out really well. After the 100m mark everyone else tried to get out and I got shoved by a couple people and lost my footing and almost fell off the track and on to the field. But I ended up catching myself before I tripped. I followed the rest of my team and Garek out of that crowded area. Came through the first 400m at 1:10 which was really slow. My next lap was pretty much a blur except for the last 100m when I tried to surge around a woods cross guy and he moved right in front of me and slowed down. I got upset, but just side stepped out of the way. I also missed what time I came across the line. The next 400m sage started to surge and I went with him and I also missed my time for that lap. But the last 400m all the desert hills guys were by each other. And at 200m to go I gave it everything I got to pass sage and did, but at 100m he passed me back and I tried to go with him. That didn't workout quite as well as I thought it would. Got gassed by Eric Lambert at the line so whatever. But, finished at a 4:30 and that's a PR so I state qualified. It was a really good race. Did a little barefoot cooldown afterwards.

Started the warmup at a pretty decent time. Took a GU and that was new for me. Did a two mile warmup and that was pretty good. Got back in time to get my spikes and put them on and actually do some pre race stuff. Did a couple strides and got on the line. I got out really well and stuck with the rest of the guys. I kinda treated the race like a tempo run and started out just hitting a pace. And I felt really good sticking with that pace and was pretty consistent throughout the first mile. Hit around a 4:45. And I kept the same pace for the next lap. I started to fall back just a little bit and pushed it just enough to get loser to the next pack. The last two laps I knew I needed to do something quick. So when Jaiden slowed down, josh pushed it and I also pushed it. And soon after Jaiden pushed it past me. On the last lap I just went hard and so did josh and that really helped me to go even harder. I passed sage and continued to go. I could hear him right behind me so I didn't want to slow down. At about 100m I continued to go hard and was right on Josh's heels and and passed him at the line. I PRed by .4 of a second so... But a PR is a PR so I can't be too mad. So I stretched just a little bit and went on a cool down. I thought that it would take a little longer to get all of the times figured out. But they didn't and they called the top five people to the podium and I wasn't there to be on the podium and that wasn't cool of me to miss and didn't mean anything by it. But even though I didn't get a big PR I still have to take the positives.

3 miles this morning.

.5 miles warmup, 8 miles to the Pit of Eternal Records, and then 8x100m strides.

3 miles in the morning.

7 miles total. With a 2 mile warmup, then some strides, we started out with 2x200m and I hit :32 and :32. Then we did 4x400m and I hit 1:05, 1:03, 1:04, 1:05. Then we had 8x200m and I hit those at :32, :31, :30, :29, :28, :28, :29, :28. Finished with a 1 mile cool down, core and stretch.

3 miles in the early morning.

5 miles out to the Sun River.

3 miles this morning.

Started today with a 2 mile warmup and then came back and cheered on the girls in their 800. But when I started my 800 I got out really well with Josh right next to me and then at the 150m mark he fell back and  I continued to push up with the guy in front of me. I crossed 400m at 58 and I felt really good. I was in second place and continued to push up. With 300m left a guy from behind me passed me and I tried to go with him and did for a bit. Then Josh and Jaiden passed me and I went so hard, as hard as I could to finish with a good time and with 150m left my legs hurt felt so tired and I knew that I would be close to the time I wanted. I finished with a time of 2:02 and was only 2 seconds away from state qualifying, but it was great for the first 800 of the season. It was a 4 second PR. Overall it was good to see what I could do over a short distance.

5 miles with Josh and Matt and Kasey to Sun River and after we helped with the meet and cheered on some of the other guys from the team. 

6.5 miles with Sage we found ourselves in Bloomington and we also found a Tennis Ball and tested our skills by kicking the Tennis Ball on the bridge and tried not to drop it. And we didn't. But finished the run with 10x:30 seconds and that felt really good but my legs were still tired from Thursday.

3 miles in the morning.

7.5 miles total. .5 mile warmup with calisthenics and then a 2 mile warmup. We had some strides then 10x400m the first 4 were at 1:06-1:07 and the second 4 were at 1:04-1:05 then the last two were all out. I hit 1:08, 1:07, 1:07, 1:06, 1:07, 1:07, 1:06, 1:03, 1:08, 1:06. So I went way too fast way too early in the workout. But after the 400's we had 4x150m and 1 mile cool down with yoga afterwards.

3 miles this morning.

7 miles total this afternoon, .5 mile warmup, 6 miles through the armory and down rainbow road. Finished with 8x100m. I also helped out with the kinderfreshman race. One of the kinderfreshman 4x100m race teams didn't have enough teammates so me and a couple other people stepped up and I raced it. I also ran barefoot on the track.

3 miles this morning.

7.5 miles total, .5 mile warmup, calisthenics, 2 mile warmup. After that we did some strides and then 4x200m, 2x150m, 3x300m, and finished with 4x200m. I felt really tired, but finished it up with a 1 mile cool down.

3 miles in the very early morning,we started and Kasey eventually caught up to us and scared all of us.

4 miles out to the spectrum, felt really good. Finished with 4x200m finishes, on the first two felt good and the next one my right knee hurt a little bit and on the second one my knee hurt less. It's probably just stretching so I'll just ice it and it will all be good.

Started out with a 2 mile warmup with Josh, then I watched the girls race and jogged around a little more because it took a little longer for the meet to actually start. Did some calisthenics and then put my spikes in and did some strides. When I got to the line they still weren't quite ready so I did one more set of strides and got back to the line. I was lined up right next to Nick Hill and Eric Lambert. Got out really well, I was right behind Nick and just stuck on him, ran into some trouble at the 200m I got tripped up but caught myself and kept on the lead pack. Ran through the first lap at 1:07. Felt really good because that was right around my goal pace. Hit the next lap at 1:08 and then I started to quicken my stride and at about 600m to go I was right behind Eric and at the 500m left I passed Eric and just went for it. I was feeling really good at this point and then at about 250m left Eric passed me back and then we went into the wind. I stuck right behind him until 150m left and then just ran as hard as I could and he was right on my heels and then we were right next to each other and went back and forth for the lead and I knew I still had something left and just went for it and crossed first, but I knew that I went guts out when after the race I had a hard time taking my shoes off.

10 miles this morning with coach and Jaiden. We ran next to the freeway just out by Warner Valley heading out towards Hurricane. And it was really good to get out and shake out the legs. After the run I chilled for a couple hours and then went over to the meet to help out. I had plans of cheering on more than just Josh but oh well.

3 miles this morning. Ran with Coach Powell so I could get an earlier start to my day. I had to take a test I missed for the race last Friday.

Started with a .5 mile warmup and calisthenics. Then, 7 miles through the Super Bowl then through the armory and the riverbed. After we escaped those places we went to the park to get a drink found a basketball and Jaiden, Sage, Matt and I balled it up for a little bit. Actually we got left by the rest of our group because we balled it up for so long. Strides and stretch afterwards.

3 miles this morning.

.5 mile warmup and calisthenics. 2 mile warmup, strides and then I was supposed to do 5x1000m but ended up doing 4x1000m and 1x800m because I hit my times for the first 2 1000m but the other 2 I was behind by a lot. I think that it was mostly because I was dehydrated, my knee feels a little jacked up, and my legs were just tired. I don't know but I'll be back and ready for this weekend. But we also did 2x300m and 2x150m and finished with a mile cool down. I ran with Josh and got dropped in the cool down mile by Sage and Boston. But, it is scientifically proven if you beat someone in the cool down you will beat them in the race. So good luck to them. Stretched afterwards.

3 miles in the morning with The Crew.

6 miles in the afternoon, the knee felt a little better. The run was good, went to Sun River and finished up with core and stretch.

3 miles this morning.

.5 mile warmup, calisthenics, 4 miles easy to Hidden Valley. After we did 4x200m with equal recovery and then stretching afterwards.

Started with 2 miles with the guys warmujng up for a two mile. After that I finished up the other two after the races. Stretched and went home to get ready for tomorrow.

Showed up and met up with the guys, before we went on a warmup we jammed out to the usual Run by AWOLNATION. And then went on a 1.5 mile warmup and then jogged around the turf to ensure that we didn't miss this race. Did some calisthenics and cheered on those who raced before me. And then got to the line and was behind Jaden and a guy from Ogden. It was super windy and for the first mile I felt really good. And I think I went out a little too fast for it being a little windy. But after the first mile the guy from Ogden really picked it up. And at that point he was in front and Jaiden was right behind him and I was right behind Jaiden. But I fell back just a little bit and was stuck in the wind for the second mile and i got passed by two people on the last lap but I finished in 5th and still finished with a 9:44 so that was ok.

I didn't get a lot of rest in between the 3200m and the 800m but went on another warmup/cooldown and after that I did calisthenics and cheered on my teammates who were racing and then when I raced I was in  lane 7 to start and I got out well I was right behind Nick Hill and I crossed the 400 at 59 and then died the second lap and finished at a 2:03 so I wasn't super happy about that but whatever. I'm not even sure what my overall place was for that. I finished with a cooldown with Boston and stretched and left the meet. Overall I think it gave me some confidence because there was a lot of wind so hopefully next week I can get some big PRs.

3 miles this morning.

8 total. .5 mile warmup, calisthenics, 2 mile warmup, strides, 3x3:00m with surges (each about 1000m) and inbetween each 3:00m we had a pretty much all out 400m. After that we finished with 2x200m finishes. Cool down for mileage. Felt petty ok today, but I just need to hydrate more.

3 miles in the morning.

10 miles towards the Quartz Mine and an adventure it was. Felt really good, slightly flat from yesterday. Talked with Sage and Boston for the part of the run. After the turn around I started to talk to Jaiden and I could hear a rattle but ignored it. As it got louder I saw it was a rattlesnake and pretty much hurdled it. Jaiden did the same but turned around to look at it. However, I wasn't going to be that stupid. I got out of there and stopped about 50m away from where everyone else was. Needless to say I was a little paranoid for the rest of the run.

6 miles total. .5 warmup with calisthenics, and a 2 mile warmup, strides, and the workout. Which was, 3 sets of 1x600m and then 1x400m. On the first set I felt pretty ok hit my time for the 600m barely and then missed my time for the 400m by 4 seconds. Next set I hit my 600m time and then hit my 400m time. The last set I hit my 600m time and then got a little bit of a headache, and then was 2 seconds off of my 400 time. Finished it off with 2x150m and then cool down for mileage. Felt ok today, I hit my times so it wasn't a bad day. Figi McAlpine afterwards.

3 miles in the morning.

5 miles in the afternoon towards the spectrum.

Drove over to the meet after school to cheer on some of the guys and some of the girls. After that I ran 5 miles with Josh and Matt.

I was supposed to run the 800m today, but because of a little rain the meet was cancelled and so I ran 6 miles with sage and had a good talk and an adventure as well. After that we went over to the thatchers to share a special moment with Josh who opened his mission call.

3 miles in the morning.

.5 mile warmup and calisthenics, with 7 miles through rainbow road and the Super Bowl.

3 miles this morning.

6 miles total. .5 mile warmup and calisthenics, 2 mile warmup, strides, then 3 sets of an 800m, 400m, and a 250m. 2:23, 2:20, 2:23 were my 800m's and 1:01, 1:03, 1:04 were my 400m. And the 250m's were all out. Cool down for mileage.

3 miles easy in the morning.

Little warmup and then 5 miles easy.

3 miles in the morning. Just two of us this morning.

4 miles around the BYU campus. With 4x200m finishes.

When we got to the track, we started with a 2 mile warmup. And then we started to do some calisthenics and strides. When we got onto the track we watched the race before us go and then did some more strides. When the race before us ended we got into our assigned alleys and I was in alley 2, next to Josh. When the gun went off, I went out hard and saw Jaiden in front of me so I ran right behind him and stayed with him. The first lap was a 1:08. Stayed right in that same pack for the second lap, 1:09. And just fell back just a little in the third lap, 1:10. And for the fourth lap I was just behind the pack I started with and crossed the 1st mile at 4:38. Felt really good during the next couple laps and stayed real close to the guy in front of me. I tried to catch the next couple of guys, but surged to early. Because I had ran out of closing speed for the last little bit, but I finished in 17th place. At a time of 9:35. Finished with a two mile cool down with Jaraa and Jaree from Orem and a sophomore from Timpview.

5 miles by myself, around the neighborhood. I had to come home early from the meet to make my date for Senior Ball.

3 miles in the morning.

Started with a .5 mile warmup and calisthenics. 2 mile warmup, strides, and 4x400m with cut down finishes 300m, 200m, 150m. 400m times were 1:05, 1:03, 1:03, 1:06. Cool down for mileage.

3 miles in the morning. Just two of us this morning.

4 miles with 4x200m finishes. Team night after.

Started today with a two mile warmup with the bros. then got back and did some calisthenics and strides right before the race. When we got to the line I was seeded first because of the Desert Hills invite win earlier this year. But, the gun goes off and Jaiden takes off and I stay right in him. Felt way good and crossed 400m at 62. Continued to go with him but we kind of slowed down and crossed the 800 at 2:09 (1:07). And then the third lap I fell off of Jaiden just a little bit and Eric passed me and I crossed at 3:19 (1:10). And the last lap I finished by being passed by Josh and passing Eric. Finished in 3rd with a time of 4:26 (1:07).  Felt good with that PR. Then one mile cooldown inbetween this and the medley. Ran the medley 800 and ran about a 2:02 or 2:03. Then finished with a one mile cooldown.

Started out with a two mile warmup, then got back to the track and did some strides and some calisthenics. When I got to the line I felt really good. Started out with a 1:08 first lap, and hen the rest of the laps were just garbage. I led for the first 6 and a half laps and lost it and just couldn't finish. All I can really say is I gained a lot of respect for those guys who lead the whole race. I finished the day with Aa 3 mile cool down.

5 miles easy to Sun River.

2 mile warmup and some calisthenics. Then did some strides and the workout. The workout was 10x400m I hit 64, 63, 62, 64, 64, 64, 63, 64, 64, and 64. Felt amazing, all I know is that state is going to be better than region. Finished it up with some 3x150m finishes. And about a mile cool down. 

3 miles in the morning.

Started with a 2 lap warmup and calisthenics. And did the football kick challenge. Where coach kicks field goals and however many he makes we have to run that many miles. He made 4, so we ran 4 miles. Did strides and yoga afterwards.

3 miles in the morning. Just two of us until coach decided to join us.

Two lap warmup and calisthenics. Then two mile warmup, 4x300m finishes with 100m cool down. It was the last workout for the seniors and so I pushed it like I was finishing on all of them, and on the last one they all went hard and I ran just behind them. It was a good send off. Super pumped for state though. And because of lightning we did a cool down inside.

3 miles in the morning to Hidden Valley. Last morning run of the season.

4 miles in the afternoon to the spectrum. Spencer came with us.

4 miles around the BYU campus, this was one of the last runs with the seniors and was it a memorable one. Finished with 4x200m finishes.

Today I woke up feeling really tired, but just tried to focus on what I needed to do. My goal coming into this was to place top 5. We warmed up kind of where we ran yesterday and it was good. We joked around most of the warm up which was good it kind of was a stress reliever. But, when we got back we did some calisthenics and strides. And then we went into the bullpen and put our stickers on. We got up to the starting line and watched the 2A runners finish. While they finished, we did some strides. And when I got to the line I was lined up 4th behind Nick, Jaiden and Josh. When the gun went off I thought I got out well, but I was actually boxed in behind Josh and Skylar Abel. I tried not to look at the clock and just run a hard race for place. I finally got around Josh and Skylar and ran hard to stick with the top pack. And then Josh came up from behind me and cut me off. So, that was cool. But, I just went around him again and pushed it hard. The last lap I was in 5th and I knew that I couldn't get passed. So, I ran as hard as I could. I finished in 5th with a time of 4:29. Finished with a bit of a cool down and some stretches. Today I was too worried about running a specific race. Tomorrow I just need to have fun with it and just run and enjoy the adrenaline of being at state.

Today I felt way good. I got to the track and I was just pumped to be there I was ready to just run hard and show everyone that the region race wasn't really how I run. At the track it was raining pretty good and it didn't look like it was stopping so at that point I accepted that it would rain through my race. We did a warmup In a different spot than yesterday. And when we got back we got our stuff and headed to the bullpen area to do some calisthenics and strides but we ran out of time so we hurried and went in and got our stickers and put our spikes on. And got to the starting line where there was a a heater. As we stayed under the tent the 4A guys finished and after all of them finished we continued waiting and I finally figured out that one of the Olympus guys had collapsed during the race or something and need to be taken to the hospital and we needed to wait for that before we could start our race and so we did some strides and calisthenics while we waited for the ambulance to arrive. After all of that was taken care of we got to the line and I was lined up 3rd behind Jaiden and McKade. Just before the gun went off I kind of stumbled, and when it did go off I almost tripped and was behind most of the people in my ally. But, before the race Coach Mark said that if I could stay right in McKade's heels I would stay in the race. So, that's what I did. I stayed right in him and we came through the first lap at 1:04 and that was all I could really keep track of, but I do know that we stayed on a good 1:10ish pace for the next few laps and I stayed right with those guys. But, with about 1200m left Eric Lambert came up on the side of the pack and this wasn't the first time this had happened and so I did what I did before and passed him on the straight 100m and he stayed right with us. With 450m to go Eric started to take it. But, I knew that I didn't want him to beat me so I started to go and so did Jaiden and McKade. I went hard with them and passed Eric by the time we had 400m to go. I went hard with every single thing I had left. Jaiden when hard and McKade stayed with him. My kick wasn't enough to stay real close to them, but I came into this race wanting nothing less than 3rd and so I gave it everything I had to finish 3rd. And that's what I did. I finished 3rd with a time of 9:40. It was awesome to stand on the Podium with three of my other teammates next to me. After we finished standing on the podium we met up with coach and had just an awesome time. Shout out to my brothers for an amazing season, one that I'll never forget. Specifically shout out to Sage for continuing on with SUU. But, it's honestly been an honor to run with all of the seniors. But as my good friend Sage would say "Good Stuff from Everyone!"

Today I went to the Prefontaine Classics at Hayward Field. It was awesome! Everyone there was so fast and it's definitely a goal to be there one day. But, me and my dad were there watching the races and we saw Coach Holt and Rylee there so that was cool. The coolest thing was the Bowerman Mile. It was cool because Cam Levins, Brenard Lagat, Evan Jager, and Drew Hunter were in that race and they were all going so fast. I felt kinda bad because Drew was in the back he whole time, but then he broke the 4 minutes in the mile so I didn't feel too bad. After the meet was over me and my dad got a few pictures and walked around waiting for our ride and we saw Evan Jager and Drew Hunter cooling down and my dad said to me "Hey, go ask them if you can run one lap of their cool down with them." And I was like "No way, they probably don't want to be bothered anyway." And then he said "Ok, then I'll ask them." And he yelled to them as they passed "Hey do you mind if my son runs a cool down lap with you guys?" And they were like "Yeah! That's totally cool." So I did a cool down lap with Drew Hunter and Evan Jager! And they asked me my name and where I was from. And I told them and asked them a couple of questions and found out that Evan Jager's mile PR as a Sophomore in high school was a 4:24 which is real close to where I'm at. So it's reassuring that with the right mindset and hard work that you can make it.

Also later that day I was able to run Pre's Trail. And it was awesome! The trail was so soft and the area around the trail was so beautiful. And it was so peaceful everywhere and it was just an amazing run all-around.

Today I was in Depoe Bay, Oregon. I was feeling ready for a good trail run so that's what I did. I ran through the bay and close to the beach, but then found a trail called The Oregon Coast Trail. And it was really cool the trail was a nice single track trail. It was through this little forest area and the turn around point was at a beach and it's only entrance was a trail, so no one was there. I spent a little bit of time there and then turned around and went back to the hotel.

Today my family came with me on the run. I wanted this how them the trail so we went petty much the same way. When we got to the beach we stayed longer than yesterday to find seashells and jump rocks, but I wasn't paying attention to the waves and my shoes got soaking wet. So the run back was difficult because I'm not supper fond of wet socks. But eventually they got somewhat dry and I could stand it.

First day of Cross Country! I'm super excited to be back and I am ready to get rocking and rolling. Started today out with a .5 mile warmup and then ran a 5 mile easy run. It was good to see new faces and some old ones. Today Sage showed up and ran with us and it was good because it was sad that he isn't going to run with us anymore. But, it was cool to learn that Hayden Hawks is going to be an assistant coach this year and help the guys team out so that will be cool. I'm just really excited for this season, I know if we can focus on our goals and work hard we can achieve our goals even with the loss of a bunch of our seniors.

In the Morning, I started by running a half mile warmup. Then, I ran with some of the new kids getting to know some of them and encouraging them to do their best. I ran 3 miles with those guys just to shake out the legs for the run with Coach Thatcher later today.

In the Afternoon, I ran Forsyth Canyon mostly with Hayden Hawks, but Coach Thatcher, Kylee, and Lily were just behind us. I learned a lot on that Up Hill run and some of it was from Hayden himself and the life stories and lessons he taught me, but a lot of it was from the things I did wrong on my way up the hill. Things such as the hill isn't conquered in the first mile, and the Nutrition and Hydration Sensation that is Sweeping the Nation is Sweeping the Nation for a reason. I learned a lot and by the time SpeedGoat comes I'll be ready to go. On the way down the hill I ran with Kylee and Lily and we left Coach and Hayden in the dust. Hayden caught us with a couple miles left and it was just an awesome run all around. I had a major cramp on the way up and that hurt a lot until I could stop and fix it. On the way down it wasn't too bad.

This morning I felt a little tired because of the run last night and I showed up to practice a little late, but as I was going out I passed some of the people coming back from their runs and then later caught up to the Boys and ran it with them. My foot hurt just a little bit and my legs are a little tight, but nothing a little stretching and some ice can't help.

5 miles with the boys.

5 miles by the golf course.

14 miles up Forsyth Canyon again. This time we had more people. There was Ethan, Adia, Kasey, Chloè, Kylee, Coach Thatcher, and myself. I ran in the Ultraspire Alpha pack and it was really good. I felt really good through the whole run and made it up to the top just slower than I did on Tuesday. On the way down I was feeling really good and was going down at a pretty fast pace and stepped on a rock that wasn't secure so I slipped and hit the ground. We were all going fast so Kylee who was in front of me kept running and Chloè who was behind me almost ran over me. But after a couple minutes and a couple band-aids my leg was all good and I could actually lip-run again. But we, for the most part, made it safely down the mountain side and finished up with some stretching. Had some ultragen and when we got back into town we got some lunch. I guess you could say it was a successful run.

.5 mile warmup, 7 miles on The Ridge and down Rainbow Road. Finished with 8x100m strides.

.5 mile warmup, 5 miles out to The Lonely Sand-Witch Box Mountain with Andre, finished with 1 mile on the turf.

In the afternoon, I wasn't able to go on the adventure run with coach so Kasey, Kylee, and I ran up, down, and around Webb Hill for 4 miles. 

7.5 miles total, .5 mile warmup, calisthenics, and 3.5 mile warmup, 1.5 mile tempo run, 2 mile cooldown. Felt really good during the tempo run kept Jaiden and Spencer just in front of me and finished really well. Aqua Jogged in the afternoon.

7.5 miles total, .5 mile warmup, and then a 2 mile warmup, then 8x:30 hill repeats, cooldown for mileage.

4 miles this morning with the freshman. Hope I inspired them to do better.

In the afternoon, I ran with Hayden on the Lee Pass in the Kolob Canyon. It was super awesome we ran all the way out to the arch. Today was the biggest total running day I've ever done, I think.

.5 mile warmup, calisthenics, then 3.5 mile warmup, then a 15 minute tempo (almost 2.5 miles), and cooldown for mileage. Felt pretty good for the whole time, a little tired from yesterday. Had a little cramp in my abdomen and a little in my side. But other than that it was good.

10 miles on Navajo Drive, and breakfast afterwards. Felt good the whole run still a little tired from the last couple days. Aqua jogged in the afternoon.

6.5 miles total, .5 mile warmup, fartlek workout 1:1 2:2 3:3 2:2 1:1, and cooldown.

11 miles on the Canal Trail. It was a super awesome trail with cool tunnels! Ran with lily, Kasey, and Kylee. We ran for about 7 miles and then I heard a noise. At first, because I was so tired, I thought it was a Sprinkler. But, then I realized we were in the desert and there aren't any sprinklers out there. So I looked down and 2 feet away from me was a rattle snake! And I saw it and kinda pushed Kasey out of my way and ran far enough away to feel safe. After that I was super paranoid. But, I survived the run and it was all good.

8 miles in the morning, warmup to Webb Hill, 8x1:00 hill repeats, and then a cooldown back to the school. I felt pretty good this morning. And I progressively got better on each one, but by the last one I felt really tired from all of it. And the cooldown was super hard because I had a cramp in my side.

3 miles in the afternoon.

8 miles this morning through the Super Bowl and down Rainbow Road. Had kids camp afterwards.

5 miles on the Dirty Hurty Trail with Kasey. Kylee and Zarha ran with us for the first little bit. It was a nice run, relatively cool for St. George running, right as we finished it started to rain a little bit so that was pretty cool of Mother Nature.

7 miles total today. 3.5 mile warmup with the legendary Capt. Benjamin Powell. Then ran an 18 minute tempo (3.1 miles) and finish with cool down for mileage. 

6 miles this morning by myself in North Ogden. Felt really good, didn't go super fast but I went a little faster than normal. Passed one of those speed limit signs where they track your speed and I got it up to 17 mph I checked behind and there was no car so as I slowed down a little bit a guy in a car passed me and celebrated for me.

Shout out to Hayden Hawks, Good Luck at the US Mountain Running Championships.

6 miles, Fartlek.

6 miles on the trails, in Ogden. One of the coolest runs. I found some of the Ogden runners and eventually got lost. But I found the way don't worry.

Did a warmup before my race and then I raced. I went out at a good pace didn't want to fall behind. Came in second, but felt really good. Got to get ready for the season.

5 miles this morning and 3 miles in the afternoon 

7 miles this morning, tempo. Then 3 miles.

Didn't do a lot because we are headed up north for speedgoat. 5 miles total.

2 miles just around the hotel and on the trail we'll be running tomorrow. Super excited, but super nervous.

SpeedGoat 50k

Started out running with Boston. We ran the first 9 miles to the aid station with ease. We goofed off and sang just to keep our minds fresh. We saw some supporters and then continued on our way. On our way down we met a couple of people and talked with them. We also lightened some peoples spirits by dancing and showing off our Rocky Balboa impersonations to the Pokemon Theme, in honor of the recently released game Pokemon GO. But then we reached an amazing trail, which soon turned into a slightly less amazing trail because it was 100% rock and it was down hill so one wrong move and your ankles were gone. But soon after that we reached the next aid station at mile 16 it was the lowest point of the race, Pacific Mine. Within the next couple miles me and Boston exchanged goodbyes because we basically were on our own. We put our earbuds in and continued on the trail. At mile 18 we reached the top of the mountain and it was a beautiful view. Headed down to the next aid station which was at mile 21. At that point I had to switch out my GUs and Stingers. I also talked with Boston and we continued on the trail. We ran, or more like hiked, up to the top of Mount Baldy. When I got up there my legs started to cramp super bad. I got to a place where Angie and some other guy helped me out and pointed me in the direction of the next aid station. I stopped there and had some pickle juice and salted watermelon. One was good and the other was terrible. After I finished at the aid station I ran through the tunnel and felt pretty alright. I ran/walked the next couple miles to Death Ridge. And I hiked up Death Ridge and it was tough. I made it to the aid station at a marathon. And I wasn't feeling great, I hadn't been drinking or eating GUs so I had filled up my bottles at the aid station and I ate one orange slice. The next couple miles were tough. The only thing I had keeping me going was the music I was listening to. I had to stop every so often to rest my legs because they were still hurting. But my watch had died and I had no idea how close I was to the finish. Micah had passed me and so had his Mom. I tried to keep up with them but I couldn't. A couple of other people passed me but I gathered enough strength to keep going and pushed with these guys. I was able to finish at a time of 9:35:25 and it was the toughest thing I've ever accomplished, but it was awesome. 

First day back from speedgoat and I just did some easy miles.