Well I didn't think I'd make it this far....

AM: I needed 8 miles to finish out the week so I got up and did just that. I had a solid average considering that I was not focused on pace at all. Afterwards I felt great, like I was ready to start the day!

http://connect.garmin.com/activity/217510315 

AM: Got my usual Sunday morning routine in. 10 easy miles.

http://connect.garmin.com/activity/218211081 

AM; No school or work for the first time in it seems like forever! So after failing to get any guys together for a run, I just went on my own run. I just did my usual 10 mile loop. No matter how many times I run that exact loop, it just never gets old. My brain was off in thought land and before I knew it I was finishing the run! Like all my other morning runs, I didn't focus on pace in the least bit, but averaged 6:52. This is my favorite type of run. When your brain decides to go into deep thought and it makes the run zoom by! Great way to start the day!

http://connect.garmin.com/activity/218558118 

PM: I went on an easy six miles to get a solid 16 for the day. I got new shoes today!

http://connect.garmin.com/activity/218648467 

AM: Easy 3.5 miles on my own.

http://connect.garmin.com/activity/219140158

PM:  We warmed up two grass laps, then did a mile of speed changes after. Bill talked for a bit, after which we did another two laps because we lost a little warm up. Then we started our workout. Varsity runners were doing speed, everyone else was doing an easier workout for the race tomorrow at Sunnyside with Emily. Our workout was 5X1000 with s 400 recovery. My goal time was to be 3:18. I figured out my splits and that was 79 400's, so pretty slow reps, but this wasn't fast supposed to be fast speed. My times went 3:15, 3:17, 3:17, 3:15, 3:11. After everyone finished, Dakota had one left so Chris and I paced him. His goal pace was like 3:40 but we brought him through in like 3:24. Afterwards Chris and I went for a little over two miles cool down to hit 10.

http://connect.garmin.com/activity/219140145 

AM: Today I only have the two last periods of the day, so I slept in a little and went for a longer run. I woke up around 7:15 and got 7.5 miles.  I was going to go 7, but I have a half lingering from yesterday so best to get that out of the way now. I think it might be time to start wearing my new shoes soon...

http://connect.garmin.com/activity/219140122 

PM: We rode the bus down to Liberty Park and I immediately started running the course to put up the mile markers. I finished the course and actually really liked it. Afterwards I stretched a bit before going on about another mile of warm up during the girls' race. Then I put on my spikes and did about 6 strides at the line. 

Of course today wasn't an actual race, more of a workout. I was to hit the first mile in 5:20 and then go down to about 80% the rest of the race. I was in the lead right off the line and once the pace started to settle at about the half mile, there were two guys right on me: Marcus and Chris. Chris was supposed to be with me and I wasn't worried about him at all, but I know Marcus was going to do his best to stay on me. I hit the mile in ~5:15, and Marcus was right on my heels. So I just went with the pace since it seemed like a solid effort, but I wasn't actually going race pace. I just went with it for the next mile. With about a mile left in the race, I threw in a speed change to see if Marcus could go with me. He responded to the first one, but I threw in another one right after and I heard him grow a little fainter. Again, I threw in another surge and heard him fall back even more. When we made the next sharp turn I looked over and he had fallen back further. So I just cruised at the same pace I was going for the next mile, and the last maybe .2 I picked it up a bit just because I was feeling great. I don't know by how much I won, but I think it was about 15 seconds. Chris was right on Marcus's heels when I saw them finishing, but Marcus just out kicked Chris. After Chris and I did about a mile and a half cool down at the park, then another mile going up towards East. We hit 2.5 right at the base of the hill and the bus picked us up from there. 

This was a great workout/race. I know that I didn't go 100%, but I believe this is a PR for me. I know that I definitely had something left over in the tank, so now I'm excited for Murray! 

http://connect.garmin.com/activity/219814466 

AM: This morning just the Varsity boys had a morning workout, but anyone who wanted to come could. It was just Varsity guys and Abigail. We did the VA loop going down and across 1300 E, then we did 8 hills strides on the Kernoodle hill, and after that we did about 3/4 mile cool down to be at 4.75.

http://connect.garmin.com/activity/219814446

PM: My Garmin died half way into this mornings workout so no link for the afternoon :( We just did a mile warm up, two miles of speed changes, then a mile and a quarter cool down to make up for this morning. Afterwards we did an ice bath, and then we had a team dinner at the Hurst home!

AM: It's my half day today so I got a great nights sleep and then went for 4 easy shakeout miles. 

http://connect.garmin.com/activity/219814436 

PM: Once arriving at Murray Park, I did a 2 miles shakeout. Then there was a lot of stretching and cheering and all that stuff, followed by my actual warm up 45 minutes to my race. I got another 2.5 miles of warm up when I went back over to the stuff and put on my flats. Then I went to the line with the guys and did strides until the official called the start. 

This race is a tactical one. The guys go out really fast and I had to get out well to be where I wanted, and then once the pace settles the hills disrupt it and there is always a lot of movement in the lead and chase pack. I went out hard and was in the top 10 guys just up the first little step hill. There was a little pushing and elbowing going towards the backstop, but I was still in good position going past it (which by the way, now we go on the inside of it; MUCH better). Along the asphalt going past the start line it was really hectic because there were a lot of girls finishing and there was an army of guys trying to weave in and out of them. I was in the same relative position going up the first real hill and stayed there until we were off the snake. Right off the snake there was two or three guys, one I believe Brayden Cromar, that surged to try and catch the lead group which was beginning to distance itself from the rest of the guys. I tried to go with them but didn't quite match them, although I hadn't completely fallen off. Going along the soccer fields Michael Finch (a blogger!) came zooming along and I tried to go with him but couldn't muster it up. There was another few guys that I could tell were beginning to close on me a bit, but I didn't see them util we turned at the Indian head and guys started to kick. I held them off well enough, but going past the final bridge Alex Hedquist was kicking hard and passed me and two more guys were right on my heels. It wasn't until I heard some team mates cheering that I found out it was Chris and another guy. Coming off the backstop they both passed me and I went with them until about half way through the asphalt when they just got away. When we made the final turn onto the finishing straight I was starting to close on the pair but still finished about 5 seconds back. 

 I have mixed emotions about this race. First of all, I'm not disappointed, exactly. I had a good race time and place wise, - I came into the race hoping for top 20- but didn't race against others too well. I let too many guys go and couldn't kick and finish strong, which I think is partially due to how hard I went out in the first place. Since I don't usually start that hard, I was hurting worse than I usually am towards the end and sacrificed some of that sprint energy necessary to kick. This, and I raced a little harder than I should have two days ago, plus I am at high miles. I'm glad I got some of these mistakes out of the way here though, because BYU is this upcoming Saturday and it's my favorite race of the year! Plus, I get to see my training partner in crime Natalie!! :D

Afterwards I did two miles cool down and went home and put in a last study session for the ACT.

Warm Up http://connect.garmin.com/activity/220986656 

AM: This morning I met some Varsity guys and girls along with Bill at the River Trail. I had to take the ACT at 8, so we  started a 6 am. I arrived about 10 minutes before and did 2 miles so I could be on time for the test. I had to throw out like 6:20 the last 2.5 miles to make it on time. And I just BARELY made it on time. 

That ACT was total crap.  

AM: Today I met Bill, Dakota, Caden, Faysal, and Chris for an interval workout at Jeremy Ranch. We met at Cowboy Gub and then carpooled up. We started out with a mile warm up, then 3 X 1-mile repeats with a half mile recovery in between. Chris and I were to hit 5:15 ish but no slower than 5:20. The first one is the easiest with almost no hills, the second repeat has mainly longer incline hills, and the last one has two really steep hills. the first Chris and I hit 5:06, exactly about what I thought we'd hit. I was trying to find pace and that felt like a solid effort. The next one, I focused on giving the same effort and using arms and turnover on the hills, but we came in at 4:56, so we must have been feeling good because I honestly gave the same effort. The last one is the hardest, and I pushed this one, mainly the flats between hills, then just focusing on turnover and form on the hills. We came in at 5:09, which was around what I thought we'd hit. Then we turned and ran the five miles back as a normal run. 

It was a good workout and a great morning for the workout. Perfect temps with the softer surface of the road made for a great and fast workout. It went by pretty quickly.

http://connect.garmin.com/activity/220986642 

AM: I have eluded sickness for a while now, but it finally caught me. I was throwing up during the night and when I woke up I thought I felt good enough to go for my run. I was wrong. I got through two miles before I was feeling incredibly nauseous. Looks like no school for me today :/

PM: After my morning run, the head aches started. It was like the stomach aches and head aches were taking turns. I managed to eat a bowl of soup and some cantaloupe for lunch, but it still wasn't very much food. I took several naps during the day and by about 5 I felt good enough to run. Surprisingly, my stomach held up pretty well. It definitely was not as strong as usual, but it gave me very little to worry about. My head had stopped hurting earlier. I did the workout the team was doing on my own. 3-2-1 mile tempos at three minutes slower than Murray, so a pace just enough to get the heart rate going, with a half mile recovery in between. On my two mile warm up, my Garmin died so I had to stop at my house and get my phone. I hit all my times spot on, but I had to put more effort into them than I would have if I wasn't sick, which I believe was due to the fact that I had eaten almost nothing all day. My goal times were 19:20, 12:56, and 6:25. I hit 19:21, 12:54, and 6:25. Usually on these workouts I aim for faster than my goal, but today just getting them was more than enough. Afterwards I did a mile cool down and had 10 for the afternoon. 

I am proud of myself for getting this workout in. 

AM: Morning practice today. We did a mile warm up and speed changes, then we did our 4 X 400-200 chase workout. I was paired with Chris and started off with the 200. On the first one I think I started sprinting to hard right off the line to catch Chris, and I strained my right hip right where I had done so twice over the summer. Great. My 400's were 67, 68, 68, 66 and my 200's were 28, 31, 31, 20. It was on the 200's where I could really feel my hip. We finished the workout and did however much cool down for 4.5 miles.

http://connect.garmin.com/activity/222103767

PM: My hip has been really agitated all day, and at practice it only got worse. I was trying my hardest to watch each step as to not aggravate my hip more, but it was killing me. First day after straining it is always the worst. So I was only able to do the teams 2.5 mile workout in preparation for tomorrow's race. Now I get to make up mileage later in the week! :D:D:D:D 

http://connect.garmin.com/activity/222103765 

AM: Went on and easy 3.5 miles this morning. My hip feels strong but definitely still agitated. Since I am concentrating so much on my stride so I won't aggravate my hip, I am using more muscle groups than I normally do, so now my right hamstring is really sore. Greaaaattt!

http://connect.garmin.com/activity/222103763

PM: After arriving at the race, I did my usual shakeout, then closer to my race I started my warm up, then half way through my warm up I picked up the Varsity guys and we went for some more warm up. I got a total of 5.25 miles warm up/shakeout.  

Of course, today wasn't an actual race for me, but I just had to run hard enough to win. The team' goal was to win the trophy, so the race was a tactical one. My biggest concern was just going to be not aggravating my hip anymore than it already is, plus keeping my hamstring at bay. After some strides at the line we started. There were the usual sprinters who go out way too fast, but going up the first hill there was just three of us: Ryan, Chris, and I. I know the both Chris and I are faster than Ryan, so this race would just be about keeping the pace faster than I knew Ryan could handle. On a side note, I was feeling particularly sluggish today; I only got 2.5 miles at yesterday's afternoon practice, so I am way over tapered for something I shouldn't have any taper whatsoever for. Plus, I was racing this while focusing on my hip and hammy. So consequently, I was never able to break Ryan. He stayed with Chris and I the entire race. I would try to throw in a surge to gap him, but I just couldn't get myself to. We were hovering in the 5:30's range for splits, so we were going pretty slow. 

Coming through the bridge and onto the grass loop for the last time, we were still in the same positions. I was leading with Chris right next to me, and Ryan right on our heels. Coming off the downhill ridge, Ryan surged and passed both of us. That was a smart move by his part. I was holding back on the downhill to keep my hip at bay; Ryan noticed and made a commanding surge. Well anyway, I just passed him back like 30 meters later and Chris went with me. Once I made that move I could finally get my legs moving a little faster, and once I saw Bill on that last stretch, I was able to pick it up even more. Chris and I both somewhat kicked and finished strong. We ended up opening about a ten second gap on Ryan. 

Afterwards, we went on a cool down, did some core and strides, and played sharks and minnows the last bit as a team. I got to 2 miles cool down to put me at 14 for the day.

http://connect.garmin.com/activity/222103760 

AM: Morning practice today. We went on an easy 3 out and back towards Shriners. Abigail stayed with us which was good. it was a nice, easy morning run.

http://connect.garmin.com/activity/223883650

PM: Today we ran over to the gulley, where met at the little clearing right after the entrance to hear our workout. We did 10 X 1on/1off in the park, with an extra lap in the gulley afterwards, then back to the school. An uneventful, yet not boring workout. My hip is feeling stronger, although now my main worry is my hamstring. It is feeling very tight, almost like it wants to cramp on every step. Once it warms up thought, it isn't as bad.

http://connect.garmin.com/activity/223883631 

AM: Since I only got 7 miles on Tuesday, I need to make up some miles so that I won't have to cram on Saturday, too much. So I went on an easy five mile run on my own this morning.

http://connect.garmin.com/activity/223883597

PM: I was really late to practice today because I had to make up a test, but I did the workout after most people had finished. A mile warm up, two miles speed  changes, then two miles cool down for 5 miles. Then I took an ice bath and later at home I stretched my hammy.

http://connect.garmin.com/activity/223883582 

AM: After arriving and seeing Natalie for the first time in ever, I went on my shakeout. I forgot my Garmin, so I was using Sam's Garmin. I did a two miles shakeout with about two and a half hours to my race. Then once it was closer to my race, I went on a warm up with the Varsity guys. I got two miles with them, then another mile and some just with Chris. I hurried to put on my spikes, then headed over to the line. 

The official would blew the whistle and all the guys would towed the line, but then they called us back because someone's foot was on the line. They did that twice, which was annoying. Finally they started us. I got out quite poorly. My hip and hamstring are feeling the best they have since I originally strained them, but when I go to a sprint from a standing position too quickly, I aggravate my hip and I didn't want to do that today. So, consequently, I was right in the middle of the pack and had to work the first mile to get in the position I needed. I hit a 5:10 first mile, and was in about 9 or 10 at this point. I continued working on the guys in front of me and manged to pass another 3 guys by the time we hit the track for mile two. Going into the last mile I was closing on the guy ahead of me and passed him right before the sharp right turn going up toward the baseball field. The next guy was a bits aways from me, but I fought the last mile to close the gap and did, but was never able to pass him. I didn't have very much kick, but had opened up a large gap from the next guy behind me so that cushioned my finish to a strong 5th place.

This race I sort of hovered. I did okay place wise and fought the race, but I could have been a lot higher up. This has been a tough week. I have had three set backs and have been feeling sluggish all week, I think because of two reason. A: I had a flu at the beginning of the week, followed by my hip and hamstring being strained. B, I hit lower mileage this week, and didn't hit it the way I should have, so consequently I am feeling really sluggish. 

I didn't get to do any cool down afterwards, which sucked. After I got home I ate and passed out. My mom barely woke me up with enough time to get to work. By the time I got off work around 10 ish, I was exhausted and come closer than I did all summer to not going for my run, but still managed to get myself out the door. I did the six miles I needed to hit 80 this week. Bleh :/

http://connect.garmin.com/activity/223883562 

AM: I met Bill, Dakota, Caden, Faysal, Chris, and Caden's ski coach Matt at Cowboy grub, and we carpooled up to a certain trail in Park City. We did a 13 mile run on that trail, talking the entire time, stopping at mile six where Kim left our drinks. I killed my Powerade and left my shirt there too. I thought it would be much colder than it actually was, so I wore a long sleeve; not my brightest idea. It was actually pretty hot. The next seven miles after we stopped we picked it up. We were hitting about 6:45 miles the whole time, and brought our average from 7:23 before we stopped, to 7:05 when we finished the 13. It was a good run. The guys stayed together and we finished a long run at a fast pace as a group. The car was still about a mile away from where we finished, so we just jogged slowly over to it. Once at the car I needed like .7 to hit 15 so we went out and back .35. This is the longest run I have been on in a while. It felt good to get one of these in. 

http://connect.garmin.com/activity/223883555

Plus my hamstring is feeling much stronger and my hip gave me almost no trouble :) 

AM: Easy four miles on my own this morning. I have my half day today so I got to sleep in! :) Also, my hamstring is almost 100 % back! Plus my hip feels stronger and stronger every day!

http://connect.garmin.com/activity/223883523

This past week was a tough one for me. I had some set backs and learned a lot about myself and mileage. I'm glad I got this out of the way now, right before I start to race the really important races coming up. I am excited and happy to get back into high mileage and back to my old self! 

PM: Today we ran down to 1300 East form the track to the park on South Temple where we did 10 long hill strides. Then we got some water and went over to the start of our usual Avenue's hill workout. We went all the way up to 11th ave and then ran back the Shriner's way stopping at the fountain by the fire station once more. Faysal and I were the first and only ones back to the track for a while, so we did two 300 chases. I was careful with my hip on these so they weren't very fast. (52, 49) Then I did about .70 cool down to be at 10 for the day.

http://connect.garmin.com/activity/224574974 

AM: For morning practice we did the VA loop, then after we found a way past the locked cemetery gates, we did three laps inside the cemetery of fireman. The guys did well sticking together. Afterwards we ran back along 1300 E to the track.

http://connect.garmin.com/activity/224574952

PM: Speed workout today. After a mile warm up and speed changes, we started the workout. I timed mile, then an 800, then 4X400. My goal times were 4:50-4:55, 2:20, and 70's. The timed mile was honestly the hardest, and I hit a 4:54. I let the pace go too much the second lap. I did three laps recovery. Then I hit a 2:20 with two laps recovery and 67, 67, 66, 65 all with a lap recovery. Afterwards I did a mile cool down. Overall a solid speed workout. I am finally starting to feel like myself again.

http://connect.garmin.com/activity/224574940 

AM: I slept in and got a great nights sleep, then went for an easy four miles.

http://connect.garmin.com/activity/224574912 

PM: Varsity boys and girls stayed behind today from the meet since none of us were racing today. The guys met a little later than usual because we all had stuff to do after school. Once we finally got together, we went to Sugarhouse park, did a lap around the perimeter, then did 10 strides, foloowed by going back along 1900 E to Sunnyside, then back down to the track and adding a little for 8.

 http://connect.garmin.com/activity/225195879 

AM: For morning practice, we did the VA loop, cutting across Guardsman back to the track. Then we did 10 hill strides on Kernoodle hill. After we went over to the start line and did 4X400 with standing recovery. These were much slower than our speed on Tuesday. I was to hit 72's. I was holding back to what I thought was a 72 and making sure to keep the entire 400 consistent, but I kept running them too fast. (71, 70, 69, 69) Afterwards we did like .75 cool down to be at 5.5.

http://connect.garmin.com/activity/225195864

PM: Today for practice we ran over to Fairmont, met at the west field where we normally meet, and did 10 strides on the grass. After that we ran back to East along 900 E and up the big hill.

http://connect.garmin.com/activity/225195850 

AM: After sleeping in I went for an easy 5.5 miles on my own.

http://connect.garmin.com/activity/225195836 

PM: Since Bill wasn't going to be here for the workout, I was able to get started right away once I got to the track. I did a mile warm up, two miles of speed changes, then a mile and a half cool down.

http://connect.garmin.com/activity/226267312 

AM: After arriving at the race I did my two miles shakeout, then waited for a few hours until my race. After keeping hydrated and eating a little bit, I started my warm up. I was feeling great. I wasn't tired and my body was sore at all. I did a bit of research and knew who the main competition was, for the most part. At the line I didn't see the two guys I was expecting, but I still prepared myself for a tough race.

Right off the line I got out well, but not to fast. I didn't want to take the lead from early on and have the target on my back the full race. I settled into 4th for the first 400 meteres-ish, and after the first hill moved into 3rd. After the roller coaster and onto Bessie I moved into 2nd. I was right on the lead guy going down Bessie, biding my time. I knew it wasn't a good idea to pass him going down Bessie, where he could easily surge and try to hold me off. So I stuck right on him past the triple trunk tree and up the hill on the back stretch of the course. I accelerated off the hill and passed him, who I had noticed had slowed down. I took the lead and surged away from him. After I had about 20 meters on him, I settled into a good pace, one that I knew was faster than I was going before. I passed the guy just before mile one, and I just kept the pace fast. I could tell they were still about 25 meters behind me coming off the slant hill, but going up Bessie is where I really opened up the gap. From here on the gap only got bigger, so now it was a race against myself. Since I was the only East guy in the race, Bill didn't have to cheer on anyone else but me, so I saw him in easily 10+ places around the course, which really helped me. It is easy to wimp out of pushing harder when you are in a sizable lead, and I'd be lying if I said I didn't at all. However, I did push myself the large majority of the time and Bill made sure of that. Coming along the backstretch Bill saw me look back to see how far the guys were behind me and he screamed to focus on my own race. He got me moving along the fence, and then along Bessie. I worked up the hill, then came off Bessie and had a good kick to the finish. 

One thing I love about coming in first is that you don't have to wait behind obnoxious, overly-dramatic guys who appear to have just barely survived a heart attack. I got to walk straight through the chute, then they scanned my bib and gave me my time card. I immediately started cool down and got just over two miles before we had to leave. Chris and I left our stuff on the bus, and ran along 1300 E until the bus picked us up, by which time we'd gone about a mile. Then back at the track I added another .4 to get my mileage for the week.

http://connect.garmin.com/activity/226267288 

AM: It feels like forever since I have done my 10 miler by myself on a Sunday morning. I felt great during the run, and was surprisingly not sore or stiff at all. I had a good average and it was a great start to my day!

http://connect.garmin.com/activity/226267252 

AM: Easy 3.5 on my own.

http://connect.garmin.com/activity/227003152

PM: We ran over to Sugarhouse from the track and went to the second state hill. We did that loop 5 times; all my times were within a second of each other so very consistent.Then we went over to the long flat hill we play Blackjack on and did that hill three times and my times were all the same. Then we went over to the small hill by the water pumps and did that 4 times. On those it is important to go down them correctly. Then we went over to the first state hill and did that four times right along the course from the patch of trees right before the road. I pushed all these hill like I would speed so I was feeling it a bit when we were down with these. Then afterwards the Varsity guys went up 2100 S to Stringham, then took that up to Foothill and dropped over to the fountain at the flag. Then we went back to the track along our usual Flagpole run. Tough day with a longer cool down. By the end I was feeling good, but really stiff so we sat down on the grass for a bit and stretched.

http://connect.garmin.com/activity/227003145

AM: It was a cold and rainy morning so it was tough to get out of bed today. The run was actually not as bad as I thought it would be though. It was cold and rainy, but after a while you don't even notice it anymore and it was overall a good run. We went down 1300 E to South Temple, then up U street to 4th Ave, across 4th Ave to the cemetery, then up death hill, and then East along 11th Ave like we would normally come back form the Shriners Run.

http://connect.garmin.com/activity/227003120

PM: After going to class for an hour and 40 minutes total today, I got to the track and Bill was already there and some people were beginning the warm up, so we finished the workout much sooner than usual. Mile warm up, mile speed changes, then we stretched and did another lap. Then we changed shoes. Bill didn't tell us how many of each we were doing at the time, but for the sake of brevity I will pretend like he did. We did 3X800, 4X400, 4X200. My pace was 2:30's, 72's, and 34's, so lighter turnover speed today. I knew I could get these times without much trouble. I hit 2:25, 2:23, 2:25 for the 800's. On every single one of those, there was always some football player waddling his way over to his water, without much regard for the track, so consequently I almost crashed with a few of them and yelled some unkind words at the rest. Ugh, neanderthals. Anyway, on with the workout. A lap recovery after each one of those 800's. For the 400's I hit 72, 69, 68, 67. Standing recovery. Then I hit 30-32 for all the 200's. I felt great during this workout. Temps were perfect along with an overcast sky. My hip is now back to full strength as well :D

http://connect.garmin.com/activity/227003116

AM: I got out of bed a little later than I planned so that took away from my run time. I went 2.5 on my own easy.

http://connect.garmin.com/activity/227305829

PM: We arrived super late to the race. Once there they gave us these neon green/yellow shirts to run in as a benefit for a cancer patient. The girls had no time for warm up, and I only had time for just over 2 miles, which I usually like to get at least 4. It didn't matter anyway because today is just a workout. Bill told the varsity guys to stick together as a pack and told me to keep the pace in the 6:30-6:45 range. So a tempo for the lower varsity guys. Well I set the pace at just that during the race, and almost all the guys stuck together! That was good; it shows them that they can close the gap between them and me and Chris (for all you grammar Nazi's out there, I believe that is the correct way to say "Chris and I" in this scenario...) We ended up averaging about 6:15 so a little fast, but the guys were together none the less. When I finished I felt great. I wasn't breathing any harder than I do after speed changes. Afterwards I got the guys to go 2 miles with me and then I added .25 to be at 8 for the day.

http://connect.garmin.com/activity/227305812

AM: This morning we went up Sunnyside to Foothill and turned South. Then at the first street we turned West and headed to the side entrance of the gulley. We did one lap in there and came out the same place, then headed back to the track. Once back at the track, we did 3 X 300 chases. I hit 49, 48, 45. Afterwards we did two flat grass laps cool down and I stopped at 4.75.

 http://connect.garmin.com/activity/227722983

PM: It took us a while to finally get going, but once practice started we did the short VA loop, cutting across Gaurdsman, back to Sunnyside to the white tree. Then we did three sets of 1 min arm swings while Bill set up some flags. We were just doing speed changes, but on the 600 meter loop at Sunnyside. We would changes speed at each of the flags. After three laps of that, Chris and I did an extra jogging lap waiting for everyone to finish, then went back to Sunnyside Ave, across Gaurdsman, and down 500 S, across 1300 E back to the track.

http://connect.garmin.com/activity/227722972

AM: No school today! I slept in, then went for an easy three mile run. Felt great! Excited for the race later!

http://connect.garmin.com/activity/227722961

PM: After arriving at the race, I sat around with the team since I had done my shakeout this morning. After an intense game of UNO, I took the JV boys on a warm up. We got about 1.5 before they had to go to the line. Afterwards I sat around a little more, went to the bathroom, ate a little food and kept hydrated. Then I got the Varsity guys together and we went for some warm up. It was kind of hard to time when to start warming up because they were running behind with all the races. After a good warm up of about 4.5 miles, I put on my flats and we all headed to the line. I got in some good strides in between all of Bill's pre-race advice. Bill told me I had nothing to lose at this race. My biggest problem racing is that I don't get out well enough and I have to really work to get to the group I want/should be in. Well he told me that today I was to put myself right with the leaders, and that if I died later in the race it was okay, but he wanted to me to push with the leaders for as long as possible. Well, that's just what I did.

     There was a bit of confusion at the line as to where exactly the line was. All the guys had lined up at a very faint, but distinguishable line, yet the official guy came along and pushed us all back a good ten meters. Then he told us to come forward another 2-3 meters and we lined up on an invisible line. That was annoying. Plus, the commands were "On Your Mark," then the gun. Well I'm used to stepping up to the line but since there was no line I could see, I was thoroughly confused. Right after he said "On Your Mark," he fired the gun, and it took me by surprise, so I didn't have as quick a reaction to it as I usually do. Consequently, both groups of guys on either side of me got out right in front of me and I was blocked in for the first 30-40 meters. Then a race miracle happened. The guys right in front of me were all shifting to try to get around other guys, and there was a perfect path left open for me :) Going around the first turn right off the line I was able to pass a lot of guys and before we hit the road I had reached the leaders. Then I just tucked in right behind the Heriman guys and focused on controlling my breathing, because I had caught the leaders on a pure adrenaline rush and was breathing harder than I wanted. Despite all this though, my legs were feeling remarkably fresh. I was right behind the Heriman guys for the about .75 miles until we made the sharp left turn onto the trail that took us on the hilly loop. Up until now there had been minimal movement among the lead pack, from which I could tell had about 6-7 guys in it.

     After the sharp left turn, it continues as a gradual incline until the trail turns and we head up a windy, steep uphill. Coming off the turn here, I was right next to the leaders, Chuk from Heriman and Kramer from Alta (both Bloggers!). I had seen Bill right before this part and he was yelling something about how "I had it for this race" and then I remembered the strategy he told me to take, so after hesitating a few moments, I took the lead going up the hill. What surprised me is that I really was feeling quite good at this point. I didn't feel like I was pushing the hill harder than I normally do, which scared me more than anything. Mentally, I was kinda freaking out that I had just taken the lead from some really fast guys, but then again I was feeling good so I just drove up the hill and continued to push the pace. When I was almost at the top of the hill Chuk caught me and then going down the hill Kramer went right with Chuk. I was trying to go with them, and I was still feeling pretty fresh considering the long, steep hill, but I just couldn't get myself to lean and increase turnover on the downhill. So this is my main weakness, downhill. I was going as hard as I could down the hill and then Rory from Hermian caught me. I went with him for a bit but eventually he pulled away; a little while later, all this still on downhill, Ricky from Wyoming caught me and slowly pulled away as well.

     Finally the downhill was starting to end and we came across a small stretch of flat. After that we were back on the trail right before we make the sharp left turn, and we had a small, gradual uphill before we had the long, downhill finish. I was about 40 meters behind Ricky, who at this point had almost closed on Rory. I closed on them for a bit until they got to the downhill part. From here it's just an all out sprint. It is a great finish for most, but downhill is not my friend. Here is where I suddenly began to feel the pace. I got to the downhill part and was just giving what I had, but by this point I was dying. I kicked it in as best as I could and managed to not get caught by the guys behind me. They were both closing on me, but luckily I had a big enough gap on them.

     Overall, this was a great race for me. I got out of my comfort zone and put myself up there with the leaders early on. This race gave me confidence in my endurance and strength. I know I can push with the fast guys, and this race showed me that I need work on downhills, as well as just kicking harder. I raced well and got a good time on a very tough course, at higher altitude than I'm used to. Plus I had a lot of fun racing!

     After I got a mile cool down with my phone (oh yeah, I forgot my Garmin) and then we all headed over to the awards. After I got my medal the team headed to the Loco Lizard for some dinner!

AM: I'm already over the mileage I was supposed to hit, so I just went for a seven mile run to hit 80 for the week. I was surprisingly not sore or stiff at all. I felt great from the beginning of the run and just enjoyed the rest of it. 

http://connect.garmin.com/activity/228108343

AM: I slept in this morning thinking I would just go for my usual Sunday run, but when I checked my phone I got a lovely surprise... Chris and I were to do a speed workout at Liberty Park! :) So I made my way over there and met up with Bill and Chris. We did a lap around the park warm up, then 6X800 with 800 recovery. Oh, excuse me, half miles ;) Bill told me to hit 2:30's or under which is code for low 2:20's. The lap isn't entirely flat, there is a slight uphill side and a slight downhill side, so even though I was giving the same effort, some were faster or slower than others. I was fast on the first one; I was just trying to figure out pace (2:16). The second and third ones were more or less on the flat parts and I held back a little to keep pace consistent (2:22, 2:22). The fourth had a large part of uphill, so it surprised me to come in at (2:18). Great, now I would have to try and push the rest that fast!  The next had a considerable amount of downhill and I was (2:17). The last had some uphill at the beginning but then flattened out and I came in at (2:20). Afterwards we did a lap cool down and I was right at 9 for the day! This was a tough workout and it pushed me, but I'm glad I did it! That's it for workouts until region!

http://connect.garmin.com/activity/229124228