Day of rest, Happy New Year everyone!

For track practice today we warmed up around the East block. Then we went into the halls for warm up drills. After those we went over to the wrestling room so everyone could try some long and high jump stuff. That was fun. I turned out to not be half bad. Anyway after that the groups divided to do their stuff. The distance group went down to Liberty Park to do 3 X 800. I was hoping the workout would be relatively flat today and it was, except for the run to and from Liberty. At least we hit our mileage right before the big hill by East so we got to walk up it:) My times went 2:35, 2:37, and 2:39 so I gained two seconds on each. Since I am just getting back to running and speed, I didn't worry about the few seconds.

This workout was not as hard as I thought it would be as soon as I heard about it. I actually felt pretty okay. My calves were super tight, especially my left calf. Right at the base of the big hill they started to really hurt, but that's when we started walking.

Later after I got home, I rolled out my calves really well and rubbed them with icy hot afterwards. I also did my core, squats, and lunges right before bed. For now I am just doing three sets of 20 crunches, 10 push-ups, 30 squats, and 20 lunges. I will increase the number of reps of each periodically.

http://connect.garmin.com/activity/139005305

For warm up today we ran up to the track from the school and did 2 laps. Then we did a bunch of drills and dynamic stretching and the distance went for a run. We ran from the track to Legacy Bridge, then up through the U Campus and to Red Butte gate. On the way up we pushed a bit, it was on the way down that we really let go. Bill kept telling me to take shorter steps to have faster turn over. Apparently I failed because I could hear him still yelling to take smaller steps as natalie and I pulled away from him on the run. We were at about a 5:18 pace for the last half mile of the run. Once back at the track we reassembled and ran down to the school together which put us at 7.5 for the day. 

 I felt good today, just my calves were tight again. Particularly the left, again. The fast pace on the way back felt really nice and I am finally starting to wake my body up again. Good job pushing today Nat!

While we were at the track waiting for the rest of the group we did core which meant I only had squats and lunges left to do. I got those done right before bed. 

http://connect.garmin.com/activity/139789441 

We started our warm up with a lap around the block, then we went into the weight room and did all of our core exercises. After that we went to the field and did some high jump stuff. Coaches Tim and other guy (I forgot his name) taught us a few of the techniques involved in hurdling. We had some epic wipe outs. I was reminded of why I am a distance runner. Anyway that took forever and we finished close to five. I had things to do so I only did 2, mainly because if I did more, I would be over mileage. I went out with Natalie on her 8 miles for 1 mile and came back. That leaves about 4-6 miles for tomorrow. 

Calves are tight, particularly the right, although slightly less today. I was really focusing on getting off my toes like Bill said, and it seemed to help a bit. Once home I did core, squats, and lunges before bed.

http://connect.garmin.com/activity/139789435 

I was busy today and I didn't get the chance to run until the late afternoon. I just did as much as I could without running in the dark too much and because it was getting colder fast. I ended up doing four which was perfect. I hit my goal this week which was 30-35. Next week I will hit 40-45. 

My small run yesterday really helped my calves. They were only a little sore today, and since I focused on landing correctly on my run, weren't too much tighter after my run. Looks like I found the solution to my problem. Before bed I did my core, squats, and lunges.

http://connect.garmin.com/activity/139789430 

No running, day of rest.

First ten miler of the indoor season... hooray I guess. After normal track drills and dynamic stretches the distance went on a run. Bill, Chris, Natalie, and I went for 10 miles to City Creek, then back up South Temple. We weaved around some streets once at the base of the big hill by East so that we hit 10 before it and we could walk up it.

The run went fine, we didn't really push but didn't take it easy. Tomorrow we will have a tough speed workout, so Bill said to not kill ourselves today. While on the run Bill talked to me a bit on landing correctly again, and my calves held up on the run just fine. They are just a bit sore now. We did squats and lunges during practice today so I just did my core at home, along with a bit of stretching. 

http://connect.garmin.com/activity/140475111 

Today we had the first speed workout of the track season. After our warm up lap around the east block, the distance rode up to the track. There we did one mile warm up, one mile speed changes, then we put on our flats. The workout was 1 mile repeat with 800 recovery, then 6 X 400 with equal recovery. I hit 5:18 for the mile and 73, 73, 73, 73, 72, and 70 for the 400's. Then we did a mile cool down to be at a total eight for the day. 

I thought this workout went well. I hit all the times I was expected to hit and I didn't really feel too tired.  This workout gave me a goal to reach for Saturday. I felt great and I hope that I can continue injury free like this the rest of high school. 

I was sore around the hips and inner thighs when I got home so I did a bit of stretching along with my core, lunges, and squats. (I think I am still sore from squats we did yesterday) 

http://connect.garmin.com/activity/140722766 

After the traditional lap around the East block warm up and some drills in the hall, the distance went on a run. This was more of a recovery from our speed workout yesterday. We needed eight miles so we went up 900S to Foothill, then south on Foothill until we turned west on Stringham Ave. After Stringham ended we followed Parleys down 2100 S to 1300 E, then back to East. 

Overall a boring run. Not much was said and we ran right on the sidewalk the entire time. Plus I was feeling a bit tired from our speed yesterday. I will make sure to get as much sleep as possible today. Other than being a bit tired, I felt fine. I did core, lunges, and squats at home. 

http://connect.garmin.com/activity/141710698 

For warm up we did the usual lap around the East block, then did drills and dynamic stretches. Then the groups separated and distance went for a run. We ran down to Fairmont, did ten strides, then down and over to Liberty, around the park, and back up 900 S to East. We took a detour on 800 S from 700 E to 900 E because one of the lights was red, which was perfect if not we would have been short. Natalie, Chris, and I decided to walk up the East hill, however, and Bill just ran up it because he was pressed for time. Once back at the school we added what we needed to hit 8.

I felt good on this run, better than yesterday. I got a good nights sleep in, so that might have helped. Once home I did core, squats, and lunges. The soreness I have around the hips is slowly wearing off; I think the squats and lunges help.

http://connect.garmin.com/activity/141710688 

Warm up lap around the East block, then drills and dynamic stretches. Since it is the day before a race, today was a very light day. We just jogged to the track and two laps at the track for warm up, then one mile of speed changes, then two laps and back to the school for cool down. Total was 3 miles.

I feel good, I just hope I can race well tomorrow! I did core, lunges, and squats at home. 

http://connect.garmin.com/activity/141710680 

Upon arrival at BYU I waited for some other people to arrive so I could warm up. After the group was together, I did 7 laps warm up, with is about 1.5 miles. After that I took about a twenty minute break of just stretching and moving around the track cheering for people, then I went outside for a warm up because I could no longer use the track. I figure since I was out warming up for about 12 minutes, taking into consideration a stopped once or twice to stretch and also a few speed changes, I got about another 1.5 in. (my garmin took too long to get satellite so I just shut it off.) Then after waiting an eternity to be seeded and for my race to start, I got to the line.

This was probably my most poorly executed race yet. I had noticed that all the other heats were going out super fast, so I made sure I was mentally prepared enough to stay with the group. Well I over shot it and let adrenaline take me. After 100 meters I was 10 meters ahead of everyone. Stupid. Stupid. Stupid. And from then on it just went downhill. Since I went out so fast I died and ended up way off what I wanted to run. My splits were terrible. If I had paced myself I could have broken five easily, seeing as there was a difference of 10 seconds from my first to my second lap. Oh well. Better for me to screw up this race than region. Next race I will make sure to go with the group and not let myself get carried away.

For cool down Bill, Natalie, Chris, Abigail, and I ran around the campus. I went to four and then headed home.  Later that night I did my core, squats, and lunges. Also, my link only has my cool down, seeing as that was the only time I was patient enough for it to get satellite.

http://connect.garmin.com/activity/141710674 

Day of rest so no running, and boy did I need it. I made sure to get a large amount of sleep, something I have not gotten this past whole week. Ah, 12 hours of sleep reminds me of summer <3

Today is Martin Luther King Jr Day, so we didn't have school. I met Bill, Natalie, Abigail, and Sarah Sargent out on the River Trail on 53rd S. We needed 12 today so we headed north on the trail 5 miles and back, then did a two mile loop once we got back to the starting point heading south.

I felt great for the first 8 miles. After that I started to feel that long-run tiredness. I could really feel my hips were tight. Our pace was pretty good on this run, a 7:33, considering that it was covered with snow the entire time and our feet slip a little on every step. Plus the fact that it is 12 miles. I stayed surprisingly warm the entire run, for running on snow, and didn't feel cold until mile 12 when it got colder all of a sudden.

I am glad to get this run out of the way, and ecstatic that there was no school today and I could go home and rest! Right after we finished we did a few drills, high knees, butt kicks, lunges, and calf and heel walks. I could barely do any of those. Particularly high knees and butt kicks. I stretched once I got home and will do core, squats, and lunges later in the day.

http://connect.garmin.com/activity/142330307 

I felt like crap after yesterday's workout, plus I had to study for finals tomorrow, so I didn't go to workout, or have time to run on my own. It was a good day of rest for me.

After track practice the distance went off to Sugarhouse Park for a fartlek workout. The workout was 5 on, 3 off, 4 on, 3 off, 3on, 3 off, 2 on, 2 off, 1 on, 1 off. I got two laps and a little extra in that time. I had broken away from Natalie and Bill so I just headed back to the school. I was at 8 for the day.

This link is just for the fartlek: http://connect.garmin.com/activity/143078013 

Since today is the day before a race, distance went up to the track to do one mile warm up, two miles speed changes, then one mile cool down.

http://connect.garmin.com/activity/145776483 

I carpooled up to Weber State with Natalie. Once there I did about 2 miles warm up, then put on my flats and waited to be seeded. After I was seeded, I went off to do strides while waiting for the other heats of boys two miles to go by. When the gun goes off I made sure to hold back from getting up with the leaders, seeing as the race before I went out way, way too fast. A half mile into the race I moved up to second trailing a Star Valley kid. I stayed behind him the rest of the way and with a half mile left I tried to make a move and pass him, but when I did he just sped up so I decided to hold off until the last couple laps. I should have passed him earlier in the race instead of settling behind him. I finished second with a time of around 11:15, I don't know my exact time.

Day or rest.

Today we decided to meet at the Oval at 7 because it wouldn't be open to runners until at least 5. Once we were there we did one mile warm up and one mile speed changes, then changed shoes to start the speed workout. We did 5X1000 with a slow recovery back to the start of the 1000. I should have updated this blog the day of instead of a month later because I can't quite remember my splits. We were running them at 2 mile pace so I believe I was supposed to hit 3:25's. I remember I hit all of them below pace, and I think I ran the majority of them under 3:20. Oh well, I have promised myself I will update the blog everyday now. After that we did 12 laps cool down for 10.5.

Today distance did a long run. We went to City Creek the usual way, went a mile out and back at City Creek, then came back along South Temple. 

http://connect.garmin.com/activity/145776385 

Since we have a race tomorrow we did a smaller run. We were planning on doing a Sugarhouse looping back to Sunnyside, but instead we went to Parkway St right after Sugarhouse Park and avoided all the mud in the Park, as well as getting closer to the mileage we needed. 

http://connect.garmin.com/activity/145776342 

Today was the Oval Distance Challenge so we headed over to the Oval after school. I got in 4 miles warm up, I think, then put on my flats and headed over to the start where they would seed us. This entire race was one big blur, but all I remember was I didn't do too well. I was hoping to break 5:00 but ended up with a 5:07. After that I got 2 miles cool down and I think I was at 7 for the day. Afterwards I went home.

Flag Pole to Flag Pole run. Race tomorrow!

http://connect.garmin.com/activity/145776312 

After arriving and getting all the registration stuff done, we started the warm up. We ran the full course plus the trip back to the parking lot which put us at 3.5. I barely had time to put on my flats and get to the line. I didn't have time to do any strides. The race started and I was in the lead group. The field quickly spread out and I identified the people who I thought I would push the race with. Since I am updating this about two weeks later I don't remember all the details, but I felt okay until the turn around, where I crashed. I fell behind the guys I was trying to stick on and at one point was doing a 7:00 pace. But I did pick up my pace and managed to finish with an okay time. I averaged 5:40's. I wish I wouldn't have crashed the way I did, but will make it a point in the next race to pace myself better and fight to stick on people longer.

Here is the link for the race: http://connect.garmin.com/activity/145776283 

Day of rest.

Today we went to the oval right after school , so it was nice getting home earlier. We did two mile outside for warm up, then a lap inside followed by four laps of speed changes. Our speed workout today was one timed mile, then 10X200 with a half mile recovery after the mile and equal recovery on the 200's. I hit a 5:01 on the timed mile and between 30-32 on all the 200's, which was what I was supposed to hit. I was supposed to hit no slower than a 5:15 on the mile, so I did better than anticipated on that. Then we did 7 laps to be at 10 for the day. Overall a good speed workout. 

After track stuff distance went for a long run. We went up Sunnyside to do the Thunderbird/Flagpole run, then took the trail at the flagpole through Tanner Park, then went down to Claybourne Ave, turned onto 2700 S, then took 1700 E all the way to 2100 S, then down to 1300 E all the way back to the school. 

http://connect.garmin.com/activity/148889336 

After track stuff distance ran up to the track for speed. We did the Foothill to 1300 E loop and back to the track for warm up, then 1 mile speed changes. Then we changed shoes and started the speed workout. 2 sets of 3 X 300 with two laps of recovery in between each set and only the jog over to the 300 start for recovery between each 300. I hit 49, 50, 52 then 48, 46, 46. There was this one guy on the track on the second to last one and Bill screamed out for us to catch him so that is why my last two are so fast. After that we did roughly 2.5 miles cool down, or enough to put us at 10 for the day.

http://connect.garmin.com/activity/148889333 

My shins really hurt this past week, so I took a day off to let them recover enough for the race on Friday. At least I was missing the day before a race, and not an important speed day.

Today was the Olympic Oval Indoor meet. I got there a bit late, but after I got all the registration business done with I started warming up. I probably got around two miles warm up. After they seeded us, I was in heat 8, I kept warming up and doing drills until my race came around. My goal for today was just to break 5. 

At the start of the race I went out with one kid who took the lead from the start. I didn't realize how fast we were going but at around 300 meters into the race, I looked back and we had about a 15 meter gap from the chase pack. Dang it. Oh well, I stuck on the lead kid the whole time, meanwhile the chase pack was catching us. On the last lap the chase group caught us. I should have passed the kid who originally took the lead before the last lap came around instead of hanging with him. By the final stretch two of the chase group guys caught us and on the final kick another one passed me, I think. Man I should have updated this blog sooner. 

I ended with a 4:57. If anything this race helped me clear the 5:00 mile mental block. Now I can look forward to pushing my time down even further. 

Since my shins have been bugging me this past week, Bill told me to just do some sort of recovery run. So I just did two miles and massaged and iced my shins after.

Day of rest.

After track stuff distance went up to the track for a speed workout. After our jog up to the track, we did 1 mile warm up and 1 mile speed changes. Then we changes shoes and jogged over to the 1000 start. Our workout is 1000, then 2X800, then 4X400, each with equal standing recovery. I was supposed to hit 3:15 for the 1000, but for some reason today I felt really weird and had little control of my form or pace. I hit a 3:03. The rest of my times were as follows: 2:31, 2:37, 1:17, 1:16, 1:17, 1:16. I was too far apart in my 800's but hit my 400 times spot on. This whole workout was just weird. Afterwards we did a little over 4 miles in a loop up Foothill, then down across Guardsman to the track, adding some there, then down to the school to hit 10 for the day.

http://connect.garmin.com/activity/148889327 

After track stuff distance headed out for a long run. We needed twelve so we went along 1300 E until Cottonwood Complex, then ran around the outer edge of the park and hoped on 1100 E. Then turned down 3300 S until 900 E and took 900E all the way back to 900 S. We made several potty breaks on the way there, which slowed our pace to about an 8:11 pace. We finished pretty late, but it was an easy twelve.

http://connect.garmin.com/activity/148889323 

After track stuff distance went for a run. We went along 1300 E to South Temple, then turned onto State , then onto North Temple, followed by making a bunch of turns until we were running along Victory Road. We got to the hot springs that I had never heard of, and I got to touch the warm water! After that we headed back along 400 W and sort of "staircased" the run back to 900 S. At the base of the East hill, we went along 1100 E until we hit 10.5 miles and then walked up the hill back to East.

http://connect.garmin.com/activity/148889319 

After track stuff distance jogged up to the track for a speed workout. For warm up we did the Foothill-Guardsman loop, then did a mile speed changes. Then we changed shoes and started our speed. the workout was 2 sets of 4X300 with 2 laps in between sets and the jog over to the start for recovery between each 300. My times were: 49, 51, 50, 49, then 51, 50, 50, 45. I pushed the last one. I thought I had hit stop on the second to last one, but I didn't so my garmin reads 52, when in reality it was at least a 50. I was content with this workout. Surprisingly I wasn't too dead. Afterwards we did a little over 3 miles to hit 10.5 for the day.

http://connect.garmin.com/activity/148889307 

Since tomorrow we have a race, today was an easy run. We did a penny run. We ended up going down 800 S to 900 E, then up 1700 S, then down 1100 E until we hit 3 miles. Then just back the same way. Afterwards Kiley, Abigail, Ashley, and I got 20 tacos! Yum!

http://connect.garmin.com/activity/148889294 

After arriving at the Saltair and such we started our warm up. We did 4 miles on the road, then got back to the cars and changed shoes. Then went over to the start and did drills and strides. Once the race started I was in the lead pack. I felt like we were going way slow but we were at a 5:40 pace. Come mile two the lead pack had broken away a little bit. I made sure to stick on the two guys pushing the pace. I was right on their tails the entire way, but at the 5K turn around, they got away from me. They picked up their pace right after the turn, and it took me about a minute to work up to them. I stayed with them as long as I could, but a little after 4 miles they got away. Their pace had not slowed down at all, in fact it sped up. They were doing 5:20's and I couldn't stick on them. I knew if they broke away I would be in no man's land seeing as the people behind me were at least 70 metes back. After they broke away I felt myself slow down quite a bit. I'm hesitant to say that I crashed, but I did slow down. I hit about 6:30's at one point, but managed to pick it up to 6 flat again maybe a minute into mile 5. I just made sure to keep my pace there and push as much as I could for the rest. Overall this race was brutal, but I am content with my time and how I pushed. I split at a faster 5k time in this race than my actual 5k time, and kept my overall pace really close to my 5k pace. I ended up 4th overall and 1st in my age division. After the race I needed 5.25 miles, seeing as my warm up, strides, and race put me at 10.75. Once I finished that I just headed home.

This is the link for just the race:  http://connect.garmin.com/activity/148889274

Day of rest.

After track stuff distance went up to the track for a speed workout. Since Simplot is this Thursday I guessed it would be shorter, faster speed, and I was right. The workout was 6X400-200 each with equal recovery. When Bill first gave me my times I was shocked. I did not think I could hit 68-71 for 6 400's. Then we started the workout. The first one was a 64. Oops, I thought. I meant to go out fast, but that was ridiculous, or so I thought. All of the 200's were 33's except for the last one which was a 32. The next 400 I made sure to slow down and hit closer to my time. It was a 68, so not bad. Now if I could just hit the rest of them all in 68. The next one was a 66. Halfway through I wasn't sure if I could hold the pace I was doing for the whole workout. The next was a 65. There was a head wind along the backstretch, and I guess I worked harder trying to push against it. By now I made it a goal to finish all of them under 68. The second to last one, which is always the hardest, was a 65. I really felt that one. I had to fight the last 200 to get moving. With that one over, I just let go on the last one and managed another 65. 

I was very happy with my workout. I pushed hard and consistently, plus I ran those times coming off a hard race on Saturday. I didn't think I could get my body to move that fast. This makes me more excited for Simplot, but at the same time more nervous. Hopefully I can manage to run a fast mile. Good job today everyone! We all pushed this workout! BEAST BUTTON!

 http://connect.garmin.com/activity/149482082

P.S Maybe it was the haircut which gave me the aerodynamicness I needed.... 

Today after track stuff distance went on a small run since we are tapering for Simplot. I am tired after yesterday's workout and a bit sore as well. During drills I could feel how stiff and achey my body was. We went on a 6 mile run down 1300 E past Sugarhouse Park, then up 2700 S until 1500 E, then down that to Parkway Ave, then back along 1300 E to the school. 

http://connect.garmin.com/activity/151291233 

After track stuff distance went up to the track for some speed changes. One we jogged to the track, we needed a half mile to be at one mile warm up, then two miles on the track speed changes, then another half mile on the track to put us at a total of 4 miles down at the school. Nervous for tomorrow!

http://connect.garmin.com/activity/151291228 

Once we arrived at the Holt Arena, I sat around and watched people race until it was time to warm up. I did one mile when I had just changed, then I came in and stretched a bit, as well as watching east people race, then I went out again for a faster mile warm up. Then I threw in about five or so minutes of speed changes before I had to go inside and be seeded. While waiting to be seeded I did some more drills and strides, lots of them. I was at roughly three miles warm up. Then I was seeded and we were called to start the race. 

The race started and I got out well. I was the slowest seed going into the race, so I knew I would have to battle in the back of the pack. I was in the back of the pack for the first two laps, and when the third came around I was the last guy and struggling to keep up. At about four or five laps the group pulled way from me and I lost contact. After that the race went downhill. The group pulled even more away from me. One the last two laps I managed to maintain my distance from the group, but I'm hesitant to say that I closed the gap at all.

Overall, strategically, I did not do well. I PR'ed, but knowing how I raced, I could have PR'ed by much, much more. I feel like this was a race where I lost contact early on and was in no man's land the rest of the race. I was caught off guard how fast we started, and didn't really focus on what I had to do after that. I was not happy with this race, but certainly learned a lot. Now I am excited to race again and see how I do. 

After my race I did a total of 6 miles cool down to be at ten for the day. Then on our way home we stopped at Jack in the Box!! That made the entire trip worth while. I devoured my eight tacos, then slept like a baby the rest of the way home!

I'm not bothering to post links because they are just warm up and cool down. 

After getting home like at 2 am, I didn't go to first or second period. At practice today it was just distance runners, since all the sprinters were at Simplot racing. The group did four miles since Natalie, Abigail, and Sarah were racing. After those four miles, I added another four with Bill. We pretty much just ran around the Est block, and along 1300 E.

http://connect.garmin.com/activity/151291205 

Today I went back up to Simplot with Bill, even though I wasn't racing. I got in ten miles throughout the day, running six miles at one time, then two and two separated. I got to watch Abigail and Sarah race. Good job girls! Then I got to watch Natalie dominate the 2 mile. CONGRATULATIONS NATALIE!! East girls have won the 2 mile three times in a row!! You are BEAST Nat! I also got to watch all the other races, which were very exciting as well. Then on our way back we stopped at Maddox Steakhouse, before finally returning home. Good job to everyone who raced!

http://connect.garmin.com/activity/151291192 

Day of rest.

Since it is President's Day today there was no school. I met up with Bill, Sarah Sa, Chris, Susannah, and one of her team mates. We ran over at the River Trail on 5400 S. We went North for five miles, turned around and once we were back to the start, did the two mile loop to be at 12 for the day. I forgot my Garmin today so Susannah let me borrow hers for the last two mile loop seeing as she was just going for 10. It was nice to run with Susannah again, we did a lot of catching up! Afterwards everyone just went home. I felt pretty good afterwards, tired but otherwise fine.

Today after track drills we went out for a long run. We went along 1300 E to Sugarhouse Park, then through the park to 1700 E and then from there we got on the usual cemetery run. We did one lap inside and went back the usual route as well. We hit 11 miles for the day.

 http://connect.garmin.com/activity/152580257

Today distance went down to Liberty Park for a Fartlek workout. We did 8 sets of 3 min on/ 2 min off around the cement of the park. I felt okay the first four, then 5-6 I felt like crap, and the last two I felt a little better. I pushed this workout because this is the only speed we are getting before the 15k this weekend, and because it is an interval workout. Afterwards we went back up to the school and got our mileage before the East hill so we could walk up it. 

I forgot my garmin today so there is no link:( 

After some circuits and track drills, distance went for a run. We went along 1300 E to 2100 S, then up to 1900 E, back to Sunnyside, down that to Guardsman, down Guardsman to 500 S and back, along 1500 E to 1300 S, then down to 1300 E and back to the school. We got a total of eight miles.

http://connect.garmin.com/activity/152580248 

Today after track stretches and helping Greg at Pat film something for their campaign, distance went up to the track, did a half mile warm up, two miles speed changes, then a half mile cool down, then back to the school. 4 miles total. Dreading tomorrow!

 http://connect.garmin.com/activity/152580238

While driving over to the race, I had to keep both hands on the wheel to keep the car from swerving everywhere. Boy did that get my racing spirits up. After arriving and getting my number, we drove out to the water station so the volunteers could start giving out water to the early starters, We warmed up as a group there for 1.5 miles, and the wind was horrifying. Then we all hopped in the Green's car and drove back to the start. 

After the race started I got out and Natalie went with me. Honestly the first half zoomed by. I was feeling good into the turnaround. Natalie stayed with me going into the turn. Then we turned, and the wind hit me like a brick wall. The whole way back was into the wind, only for a small section of the race did the wind seem to die down a bit. Nat and I pushed the whole way back. We worked up to a guy in blue, then he stayed right behind us and drafted, but soon he dropped off. With about 2 left we picked up the pace from a 6:15 down to a 6:00. Pushing that last 1K or so was horrible, seeing as the wind had picked up and we were going pretty fast. Then with a mile to go we picked it up again, this time to about a 5:45 according to my garmin splits. Down that last bend to the finish we were both pushing pretty hard, and I barely managed to scoot ahead of Nat at the finish. One second separated us. HOLY CRAP NATALIE!?!? YOU ARE CRAY CRAY!! AMAZING RACE! Honestly this race seemed shorter than the 10K, probably because I was with someone the whole time. Natalie pushed me just as much as I pushed her. After that I did the half mile cool down I needed to be at 55 for the week. I met my goal for this race, which was to keep my pace at a 6:00 overall. I am content with this race and am so relieved that it is over! OUTDOOR TRACK HERE I COME!:D 

 http://connect.garmin.com/activity/152580227

Day of rest.

Today after track stuff the distance went for a run. We went from East straight down thirteenth to Cottonwood Complex. We made a detour halfway where we dropped by Bill's parents house to drop of the sweater he regretted wearing, and on the way back when we picked up the sweater he regretted taking off. On the way back along 1100 E we turned left on 900 S to hit 12 before the hill so we could walk up it. 

http://connect.garmin.com/activity/154254494 

Today after the first day of outdoor track business, we finally got out to the Oval. We did 8 laps warm up and 4 laps speed changes, followed by a lap recovery after that. Then we changed shoes and started. We did 5 X 1000 at two mile pace. The recovery we had was the jog around the lap back to the start of the 1000, with a total of four minutes recovery. I was supposed to hit 3:15's, I believe. My times went 3:16, 3:14, 3:14, 3:14, 3:16. I felt pretty good through this workout. The last couple were a bit harder but I managed to keep my times consistent. Then we did seven laps cool down and headed home.... at 7 o'clock.  

This link is just for times seeing as Garmins don't get satellite inside the oval.

http://connect.garmin.com/activity/154254488 

Today was the first day of outdoor track! After two laps warm up, stretching, and drills, we did 6 bleacher laps with a drill halfway and a strides halfway on the far straight. After that was over we started on our run. We needed 7.5 to be at ten for the day, so we did an adventure/planned run. Our adventure run turned into a run we have done before. We went up Sunnyside to Foothill, then down that and sort of following the Running of the Leopards course, but we turned North along a parking lot right before Red Butte, then went over to JCC, hopped on Popperton Park Way, then turned down around Shriners, then followed the normal Shriners run back to the school.

http://connect.garmin.com/activity/154254480 

Today after track stuff. distance went for a run. We went along 1300 E to the cemetery, did one lap in there, then headed up 500 S and hopped on the normal fire station run. I went out along 11th Ave until I hit 5 miles, which was at about F street. Then I turned back and followed the same route. I pushed this run on my own, at Bill's inclination. I brought my average form an 8:05 at mile three, to a 7:03. First run I have pushed in a long time. 

http://connect.garmin.com/activity/154254469 

Since there was no school today, the distance group met up at the oval at 10 am. Once we got there we did four laps warm up, then stretched which really helped me, then we did another four laps warm up, followed by four laps speed changes, then one lap recovery. Then we changed shoes and started the workout. The workout was 1 mile at two mile pace with two laps recovery, then two sets of 4 X 400 at mile pace, with two laps recovery in between sets. I hit 5:16 for the mile, when I was supposed to hit 5:10 to 5:15. I didn't reset my Garmin at the start, I only hit lap, so I couldn't see my time as I was running. I based it off of feel, and I was pretty close to my actual target. Then after two laps recovery we started the 400's. I hit 69, 68, 69, 68, then two laps recovery, then 68, 69, 68, 69. I am happy with this workout because I was very consistent and I pushed myself to get those times. Running fast speed at the end of a high mileage week is not exactly my favorite, nor is it any form of easy by any means. My legs felt really heavy on that last stretch of the last 400; I had to push hard to get the time I did. I was wiped out after this workout. Then we did 7 laps cool down to be at ten for the day and headed home. 

This link is only for times since my Garmin doesn't get satellite inside the oval. http://connect.garmin.com/activity/154254461

Today I met up with the distance group and Kiley for a run at Highland at 8am. Minus Natalie because she needed to be done really early. It was a calm run, and I honestly enjoyed it. It's hard to believe I have come so far with running as to enjoy it. Especially with a high mileage week like this one. I felt surprisingly good today. Even my shins I could barely feel. We did a modified version of the cemetery run. First we went up 2100 S, then south along 2100 E and eventually onto 2000 E and finally down 3300 S and into the cemetery. One lap in there and then back down to 1700 E and around this one small block and back onto 3150 S. From there we went back to Highland drive and eventually 1300 E, made a small detour around Alden to add mileage, and went then went around the park to the West entrance and did a lap on the road, exiting on the Northeast corner and back to the parking lot where we hit exactly eight.  Overall a nice, easy run. I feel surprisingly good for a sixty mile week. 

http://connect.garmin.com/activity/154553960 

Day of rest.

Once track started we did 2 laps warm up, then our stretching circle, followed by all of our drills. Then once we split into groups the distance went down to Liberty Park for a tempo run. We were to start our 6 mile tempo at the normal starting line, and it was a little more than 4 laps around the sidewalk. The first mile or so I felt great and hit a little fast of what I was supposed to hit. My goal pace with between a 5:55 and a 6:00 pace. The next 3 miles progressively got harder and I slipped to just over a 6:00 pace. For the last mile or so I pushed to keep my pace at a 6:00. I didn't reset my Garmin so my splits are messed up, but I averaged them and I was at about a 6:02 pace, so I was pretty close to my goal. Then we ran back up to the school and got to 12.5 for the day.

http://connect.garmin.com/activity/155367920 

Today was ACT Test Day so no one had school except for juniors. After that lovely 3.5 hour test, I got to go home and take a nap before practice at 3, which was at the Oval. Once everyone had arrived we got started. We did four laps, then stopped and stretched, then did another four laps warm up, then four laps speed changes, then one more lap after that. After our warm up we changed shoes and began our speed workout. 2 X 800, then 2 sets of 5 X 300 with one lap recovery in between sets. I was to hit between 2:23 and 2:25 for the 800's, and I came in at 2:22 and 2:23. After the 800's I was feeling good. I felt that I had pushed some, but still had it in me to push through the rest of the workout. Then we started the 300's. I was to hit 50ish and I came in at 50, 51, 50, 50, 50 then our lap recovery, then 50, 50, 49, 49, 49. I really felt those three hundreds. My legs weren't tired, but I did have to push on the second set to keep my times. I managed to push the last three under 50 which was good. After that we did like 6 or 7 laps cool down to be at 10 for the day.

Today after track drills the distance went for a long run. First we went up to 1900 E along Sunnyside towards Natalie's house, where we swung by to pick her up so she could join us for our run. Then we worked our way down to Sugarhouse Park on 1500 E and ran the part of the outside loop around Sizzler to get us to 1700 E and onto the Cemetery Run. We continued along the run until we hit 6 miles, which was by Chadwick, then headed back the same way to the track and hit 12.5 miles, to put us at 13 for the day.

My Garmin died on the way there but here is part of the run. http://connect.garmin.com/activity/156564652 

Today at track we did a medley race. We were split into boys and girls, then divided into teams of four. Then we did a 4X400, 4X200, then a double 4X100. That was fun. Afterwards the distance went to Sugarhouse Park for a hill workout. We ran over along 1300 E, then went up to the first road entrance and followed the road lap around to the hill where we play Blackjack over the summer. We did the hill 4 times, then jogged over to the second hill which is the first hill on the state course right by Highland., and did that hill four times as well. Then we ran the rest of the road lap to 1500 E and everyone went for another road lap, but I took a potty break at the Arby's and then ran the lap backwards until I saw the group. Then we ran along 1500 E back to the track. I was .4 behind so I just added at the track until I was at 8.5, which would put me at 10 for the day including the warm up and medley we did. 

http://connect.garmin.com/activity/156564627 

Today we had our first speed workout of the season at our own track. After track stuff, we did a mile warm up and mile speed changes, then began our second speed workout of the week. It was 2 sets of an 800, 600, 400, 300, 200 ladder. The 800 and 600 were at mile pace, and the rest were at 800 pace. I was supposed to hit 2:25 800's, 1:50 600's, 1:08 400's, :50 300's, and :34 200's. My times went like this: 2:20, 1:46, 1:06, :49, :33, then 2:22, 1:48, 1:06, :49, :32. This was a tough workout. I felt I had no legs on the 800 of the second set. I had to really push to get the time I did. The rest of the set was no walk in the park either. Nonetheless I am happy with this workout. I pushed and achieved my goal times. Once again I have realized how hard speed is at the end of a high mileage week. After we were joined by Ben Saarel for a 1.5 mile cool down to Sunnyside Park and back. This has most definitely been the hardest week of training of my life.... yay?

Everyone is a different places in their mileage right now so we didn't all meet for a run since some people needed little mileage to get to 65. I needed 9.5 so I met Bill and Chris at the River Trail on 5300 S. Whenever I go there I always seem to forget my Garmin for some reason, which is really annoying. I realized how much I have come to depend on my Garmin. Since neither Bill or I had a Garmin, I just did the 10  mile loop we usually do and went a half mile over my mileage. Based off of our total time we averaged 7:24 pace, so a solid run. Done for the week!!!

Today after helping move track equipment up to the track from the school, we finally got started. After track drills and stretching, the distance went for a run. We needed 10 for the day, so we did our adventure run backwards, and since Bill and Natalie were behind me I didn't know we were supposed to go up Red Butte trail, so I added a lap in Sunnyside Park, then got back to the track and did grass laps to get to 9.5. After one grass lap I saw Bill and told him my achilles had been hurting, so he told me to get to 9.5 doing track laps to not aggravate it. After I hit 9.5 I did 2X300. Bill said these were just to open up. The wind on the backstretch made it hard to get around the curb, and I felt like I was moving backwards, but I finished in a 47 and 48 so I was moving. Felt stiff and discoordinated the whole run. My achilles was hurting so I will ice that today and hope it goes away. 

http://connect.garmin.com/activity/159363985 

After a bunch of track stuff distance went for an 8 mile loop to Sugarhouse, 2 grass laps, and back. We were at 10 for the day.

http://connect.garmin.com/activity/159363961 

Today were time trials for the team/speed workout for distance. After a mile warm up and mile speed changes, we lined up for the mile. I was supposed to0 hit a 5:10 I think. We ran the first lap too slow, and at the half I was a little behind, so I had to move the second half to make up for it. I ended up with a 5:12. After that came the 800. Bill told me to hit a 2:20-ish. I did just that and ended with a 2:20. After that the 400 runners started and the distance group began our 6X400. On the first one, a few other guys ran with us, and I stupidly just went with them thinking they would be on my pace. I was supposed to hit 68, but hit a 63 I believe. So on the rest of the 400's i made sure to be on pace, plus after the first one only the distance group was left. I can't remember exactly what the 400's were because I am updating this about 2 weeks later, but I do know they were all mostly 68's, with one or two 69's. After that we just cooled down to get 10 for the day.

http://connect.garmin.com/activity/159363947 

Today after track stuff we did 10 strides on the field, then went for a run. We were supposed to do the Red Butte run with some other stuff added on, but I got confused and ended up doing something completely different. I ended the day with 11.5.

http://connect.garmin.com/activity/159363929 

Today was a practice meet at East against Judge and Brighton. I raced the 1600 and the 800. I was second behind a Judge kid and finished in 4:50. In the 800 I was second to a Brighton kid and came in at 2:12. I was really happy with my races today. I PR'ed in both events and was dead tired to begin with. After wards we did however much cool down to be at 10 for the day.

http://connect.garmin.com/activity/159363916 

Today I met Bill, Abigail, and Susannah for 8.5 at Sugarhouse Park. Since there was a strong wind coming for the south, we decided to hop in Bill's car and go back to his house, then run to Sugarhouse Park which was almost exactly 8. It was a great idea, very nice to have the wind to your back the entire time. After we finished Bill needed 2 more miles so I let him borrow my Garmin for it. 

http://connect.garmin.com/activity/159363896 

Day of rest.

Since tomorrow the girls have the Davis Super Meet, we all did 2 miles warm up, 2 miles speed changes, then 2 miles cool down, but the guys had to go for a four mile run after wards since we don't race until Wednesday.

http://connect.garmin.com/activity/161609986 

Today at practice it was just the guys and one or two girls that didn't go to the Super Meet. We did a simple 2 mile warm up, 2 miles speed changes, then 2 miles cooldown, apart from the two laps before stretches.

http://connect.garmin.com/activity/161609957 

Today we drove up to Woods Cross for a tri meet there with Clearfield. I did two miles warm up then a mile speed changes, then did stretches and drills before putting on my spikes and getting to the line. When the gun went off I took the lead right away. I paced myself for about a 68 first lap, and ran a 67. After that lap I could see that I was already breaking away, so I knew I would be alone for this race. The rest of the race I just listened to what Bill told me and went when he said. It was nice in a way to be able to set the pace and push myself, but not competition means I could have run much faster. Oh well this is just a tri meet. I finished in 4:47 I believe, so a three second PR. Afterwards I kept moving until the 800 in the medley. After a few strides and drills before the race, I went to the line with the rest of the medley guys. Vuong and Rich were running the 200's, Sam was running the 400, and I was the 800. When I got the baton from Sam we were in third, but I pushed the 800 and caught a guy right before the line (like a stride before). Ran a 2:09 and was happy with that race as well. Three second PR for an 800, again. Then I cooled down to get 9 for the day and we headed back to East.

http://connect.garmin.com/activity/161609933

Since we have a race tomorrow down at Pineview, we did our traditional before race workout. 2 miles warm up, 2 miles speed changes, and 2 miles cool down. It was a hot one today! Hooray for summer!!

http://connect.garmin.com/activity/161609912 

This morning I went for a 2 miles shakeout run at 5 am like Bill said. Then the group going to St. George met up at 6 am and we headed down. We stopped at Ihop for some food, but other than that went straight to Pineview High. After arriving I did two miles warm up around the race area, then a mile of speed changes. After being seeded and given our stickers, I went down to the field and did strides and drills until my race. I was in the last heat, which meant the second fastest. When the heat before mine started I put on spikes and did a few final strides before getting to the line. I got out well enough, I was behind the people on the first curve. I was almost last after the first lap and it was a 66, which was still faster than I wanted to hit. During lap two I moved up and at the 800 I was in the middle of the pack. During lap three I fought to catch the lead group and was sort of successful. On the last lap I just gave it all I had and with about 300 to go a guy moved up to me and began pulling away. I tried to stick on him but couldn't muster up enough kick. I finished in 4:44 on my watch, and I was sure that my watch was slow because I stopped it two strides after the line, but somehow results said a high 4:45. I'm going to count my watch time because it seemed that everyone else's times were also slow. Then we went on a lovely 8 miles cool down in the blistering sun to be at 14 miles for the day.

http://connect.garmin.com/activity/161609896

http://connect.garmin.com/activity/161609879 

This morning I had to use all my strength to get out of bed. We got back very late from St. George last night and I got a total of 5 hours of sleep. After dragging myself over to East, I picked up my packet and race stuff, and got on the shuttle with Natalie to go up to the start of the Running of the Leopards 5k. There we got 2 miles warm up and squeezed into the front of the group at the line. While waiting for the start we did a few strides. After the gun went off the race went out fast, as usual. Of course there were all the soccer guys and East students who went out crazy fast, then literally stopped 0.1 into the race. I was flying out of the start, and there was one guy who slipped right in front of me and I stuck on him until Arapeen Dr, the first turn in the course and the first slight uphill. I noticed him slow down once the hill came, and I took the opportunity to pass him. I was ahead of him and managed to open a small gap all through Arapeen Dr and Wakara Way, but right at the turn onto Foothill, he slipped in front of me again and from there he pulled away on the downhill along Sunnyside. Along Sunnyside another guy caught up to me and started to pull away, but at one point he dropped something that was obviously important because he turned around to pick it up, and then continued on. When he picked it up I caught him again, and should have seized the opportunity to not let him get away, but he did eventually pull away. I fought the rest of the way onto the track and mustered up a kick to the finish. I finished third with a time of 15:51. I know this is a heavily aided course, but that time still made me really happy. I felt like I pushed myself and ran smart, not to mention that I have raced hard twice this week already and was exhausted going into the race. I have never broken 17:00 in a 5k, and now I have broken that and 16:00 as well :) Yay! 

After we stuck around for awards, got our ribbons, and Bill, Natalie, and I went for long cool down so we could each get as much as we needed to close out the week. I needed 8.25 for 60 this week. I forgot to include .25 on Wednesday's blog and now I am too lazy to change it, so I will just add the .25 here >:) After the cool down I had a DELICIOUS meal at Eggs in the City!! What a fantastic morning!!

http://connect.garmin.com/activity/161609860

http://connect.garmin.com/activity/161609853

http://connect.garmin.com/activity/161609839 

Teehee I just looked at the past two years results. I ran 18:54 last year, and a 23:23 my frosh year. I hope next year I can improve just as much as I have every year so far! 

This morning after about 40 minutes of self debate, I managed to get out of bed and out running. Of course I didn't have to run, but when I don't run on Sundays I always feel so horribly stiff on Mondays, so I decided to get back in the rhythm of doing my four miler every Sunday morning. 

http://connect.garmin.com/activity/161609822 

Today after warm up, stretches, and drills, we all went over to the field and did 2 sets of our traditional circuit, which consist of burpees, jumping jacks, squats, and mountain climbers. Then after that we divided into our groups. The distance group did our Avenues Hill Run. We run along 1300 E, began at Ust, then run North up the hill, and west along the Ave. We do that every street until we hit 11th ave. From there we ran over to the fire station and went back to the school along our normal Shriner's run. Once back to the school we were only at 7 for the day, so we did grass laps at the track until we hit 9 for the day.

http://connect.garmin.com/activity/162001312 

Today after track stuff, the groups broke apart. Distance was doing a speed workout. It was 3X1200 with one lap recovery in between, 6X200 with standing recovery. I was supposed to hit about 3:55 for the 1200's. I ended up with 3:55, 3:55, and 3:53. I was supposed to hit about 32's for the 200's, and I ended up with 33, 33, 33, 32, 32, 31. After that we did a the big Foothill loop and added whatever we needed at the track to get to 10 for the day. Today was a day of speed that I don't really remember, which means that it was not killer, but not easy. I know that for these 1200's I was hitting two mile pace, so that is why they didn't feel uncomfortable. 

http://connect.garmin.com/activity/163131707 

Today was a tri-meet at East against Cyrpus and Highland. I was only running the mile at this race, and the only instruction I received was to run a hard mile, keeping in mind that I had a Fartlek workout after my race. First the race. I got the traditional mile warm up and mile speed changes, then did a few strides before getting over to the line. The boy's and girl's mile were combined to move things along quicker. I got out well right off the line, but the rookies to control for the first 300 meters. I know that in order to run a consistent race, I have to feel like I am holding back the first lap. After they died off, I took the lead, right in front of Chris. I ran a 67 first lap, so still about a second faster than what I like. I don't remember what my 800 split was, but I remember thinking I was on pace for about 4:50. There was a strong headwind on the back stretch, which didn't help. I pushed the last two laps by myself and mustered up a small kick to the finish. I was pleased with the mile I ran. This race was really more like a fast speed workout than anything, and taking into account the wind and no competition, I did well. After that we immediately changed shoes and gathered the small group to go to Sunnyside for a Fartlek workout. The Fartlek was 10 sets of 90 sec on/90 sec off. We warmed up to the park, a loop, and back to the white tree. We ran the Fartlek around our traditional soccer field loop. Overall, this workout was tiring. I felt good the first four or so reps, then somewhere in the middle there I know I slowed down a bit, but towards the end I would focus on maintaining the "on" fast. After that we ran back down to the track and added there a bit to get to 10 for the day.

(Race) http://connect.garmin.com/activity/163131704 

(Fartlek) http://connect.garmin.com/activity/163131701 

Today after track stuff, I got the lovely surprise that we were doing a tempo run today. And for the cherry on top, at Liberty Park. We ran down the usual route to Liberty, straight to the fountain, then regrouped and ran over to the start line to begin our 6 mile tempo. Bill told me I could start at about a 7 min pace, and get progressively faster if I felt good. I ran with Natalie and Chris the whole time. Our mile times went like this: 6:49, 6:43, 6:42, 6:39, 6:31, and the last one we hit the finish before my Garmin hit mile six, but it says we were on 6:27 pace. I surprisingly felt okay for the speed we were going. The last time we did a tempo here, I felt terrible, so I guess my mind set was expecting something horrifying. It was actually no where near how I thought it would be. Afterwards we ran back up to the track and added a little there to make it to 11.

http://connect.garmin.com/activity/163131698 

Today I was going to get up and do a 2 mile shakeout in the morning, but I ended up getting to bed later than I would have liked because of homework, so I didn't run. I also forgot to bring my Garmin so I have no link for the workout. Luckily, it is the same workout we do before any race. 2 miles warm up, 2 miles speed changes, 2 mile cool down. Plus our half mile before we did stretches. Surprisingly, I felt pretty good today. My legs actually felt best today out of the whole week. I honestly don't know if that is good or bad.....

After I got home, Bill said if I wanted I could do a 2 mile run on my own, so I took advantage of the absolutely beautiful Spring afternoon weather. I probably enjoyed this run more than any other run I have ever done. Coming out of a long (training-wise) winter, I really appreciate these warm days. It was my favorite kind of run too. Very short distance, and at a brisk pace. I enjoyed it so much, that when I got home and hit two miles, I decided to do one more. I averaged a 7 minute pace for this run, so I must have been feeling good, because I did not feel like I was going fast at all. Tonight I will hopefully ice bath, if not roll out my legs and prepare for tomorrow! Excited to race!

http://connect.garmin.com/activity/163131691 

This morning I went on a two mile shakeout run to loosen up legs, and to chip away at my mileage for the day. Afterwards I went over to Taylorsville High and met the team to set up and stuff. After everyone got settled and the ball got rolling, I went over to watch the girls race. It was fun to see Natalie win the mile. Nice job Nat! Then I got seeded and began warm up. I was seed 13 in heat 2 of the boys mile.I got about 1.5 miles warm up.

I barely made it to the line in time. The first time we started, some kid had his foot on the line and they immediately recalled us. Then the second time we started there was something wrong with the timing system so we were recalled again. That second recall was a great thing for me, because I got a terrible start. I was dead last right out of the line. They stopped us at about 50 meters, and that gave me just enough time to get my number three which stuck to my other shorts when I pulled them off. The third and final time they started us I got out very well. I was in great position to push with the pack, but not be dodging and weaving guys. I remember the first lap was a 68 and the 800 was a 2:20. I don't know any splits after that, but Bill told me I ran about a 75 third lap, which killed me, then came back with a 72-73 last lap. I ended with a 4:47 on my watch. Overall this race was in the grey area. Not a great race, but not necessarily a bad race. I was happy with my finish, at least. I fought and did not get passed by anyone. Afterwards I did two miles cool down with Natalie and then we jogged over to Harmons to get some lovely, filling bagels. (sarcasm)

After about 6 hours came the time to warm up again for the two mile. The wind had gotten much stronger since the mile. Overall I got just over 1.25 miles warm up. The seeding took forever because they reseeded us, and I had to wait there awhile, which took away from my warm up time. Unfortunately for me, I was the last seed in the first heat. Anyway I got to the line on time for this race. You could tell that by this late in the day, around 4:30, everyone was ready to be done, because all the two mile guys were just messing around while waiting by the start, with the lead guys telling all the others that we were going out at no faster than a 75. Well they were right, because our first lap was a 79. I felt it was really slow, but right after that first lap, we began to pick it up. At the mile I came in at 5:10ish, a great split. If I haven't mentioned before, the wind was absolutely brutal. It was blowing directly against the finished straightaway. Up to this point, I was getting very little wind because I was drafting off the then very large and together pack. During laps 5-6 is when the group separated. That straightaway on the track made this race miserable. I managed to stick with the few guys right off the pack, and there was a bit of movement between those guys right off the lead pack, but nothing exciting. I kicked the finish with the little I had left in me for the day. Overall this race was miserable. The wind was killer, not to mention this is the first time I have really ever raced this event, so it sucked. Once I finished the race I was ecstatic to be done for the day. 

Except not. To my surprise, right after I finished Bill told me it would be really cool of me to run a 400 in the 4X400. Awesome. Luckily, I didn't have to do warm up for this race, because I was already warm after the two mile, and the race was right after. I ran the third leg in the team. Richard started, Dakota was second leg, and Vuong anchored. We actually did pretty well. I ran a 61.5 apparently, so not half bad for having just run a two mile. After that I was really done, and need 2.75 to get to 70 this week. Once I got home I did that and finished the highest mileage week I have ever hit! 70! Woohoo! Man this week has been tough. Hill workout, speed, race and fartlek, tempo, and a hard day of racing. All in one week. Absolutely stoked for a taper next week!!

http://connect.garmin.com/activity/163487371 

This morning I woke up and felt all those miles I did yesterday. A culmination of this and the fact that it was snowing outside meant that I slept in until noon:) After I managed to get out of bed I went over to the gym and did 3 miles on the treadmill. I swear 1 mile on the treadmill is like 3 normal miles. Since this week is a taper week I did a small run at a fast pace just to loosen up my legs. Later before bed I did my core.

I have now officially puked at a workout. Today was the first day of spring break, and practice was at the track at 9 am. There were two sprinters and the rest of us distance. We began with two miles warm up and one mile speed changes. Then we changed shoes. Our speed workout today was 2 sets of 400, 800, 400, with long standing recovery and one lap recovery in between sets.  I was supposed to hit fast times for all of them. 65 for the 400's and sub 2:20 800's. The first one went how it usually does. I hate being slower than my time, so the first one I always push and try and get a second or two faster than my goal to sort of fall into that rhythm. I hit 62 for the first one. It took my a bit longer to control my breathing than it usually does, but I didn't make anything of it. Next the 800. I ran the first 400 in 68 so I thought I could be right on pace, but clocked in at 2:23, which means I picked up 5 seconds on my second lap. That 800 sucked.  I pushed hard and felt like I would achieve my goal, but was way off. Plus it took me about 3 minutes to get my breathing under control. For some reason, no one could breathe quite right. It must have been something to do with the cold air. I pushed this 800 out of my mind and got on with the workout. I hit a 66 on this 400. Man I had to really fight this one. There was a little wind which didn't help either. After this one I came close to puking. I could tell that on the next set I would definitely lose it. We did one lap recovery and got ready for the second set. On the next 400 I was ready to quit. By the 200 I was completely out of breath and winded, which only meant I had to push the last straight even harder to achieve a still slower time. I came in at 69. Man I was falling off my times bad. Everyone was having trouble hitting their times today, even Bill. He told me at this point to just give what I had on the next two reps. Next was the 800. Again by the 200, I was completely out of breath, only this time I still had 600 to go. I hit a 73 first lap, so at this point I gave up on trying to hit my times and just focused on giving solid effort. I fought really hard that second lap, and still slowed way down. Chris caught and passed me with 200 to go. I came in at 2:36, 16 second off of what my goal was. After this rep, I lost it. I was huffing and puffing and could not get any air whatsoever, and was gagging but I had had almost no breakfast so there was nothing to puke. After about 2 minutes of gagging, I threw up the orange I had along with a Nutrigrain bar. First time EVER I have puked in a workout or race. After a minute or so it was time for the last 400, and I had some what of a hold on my breathing. I needed to have this 400 to be over with, so just fought with what I had. Again, Chris caught and passed me with about 250 meters to go. I ended up with a 71. Afterwards we did 3.25 miles cool down for 8.5.

This was the first workout I have ever fallen off my times. If I fight, I can always pull them off no matter the speed, but today I just couldn't. The only reason I don't feel disappointed in myself is because everyone had just as much trouble. There must have been something in the air to prevent us from breathing properly. My only problem was breathing; my legs felt fine. This is one of those workouts that I am glad I got over with, and I will push completely out of my mind. Time to forget about it and move in. I can't let this one workout hover over me in California this Friday. Which reminds me that I will be in California later this week! Woohoo!

http://connect.garmin.com/activity/164237107 

 Bill told us to do a 3-4 mile shakeout later today so in the afternoon I went for a loop around my block and it ended up being 3.5 exactly. I couldn't really tell if I was breathing easier or not, since I didn't have to breath as hard as in speed. Overall felt fine though.

http://connect.garmin.com/activity/164300209 

Today practice was at Liberty Park at 8:30, since it was just distance meeting. We did one lap warm up, then did two laps firemen, then did another lap cool down. I felt better today then yesterday, although again like my run yesterday afternoon, I never had to breathe as hard as I did in speed. We got a total of six miles.

Today practice was at the track at 9 am again. We had a much larger group today.  We did our traditional track stuff. Half mile warm up, then our stretching circle. I brought my dog, Duke, to practice today. He's a Great Dane, and at 4 months, is about 70 pounds. Duke's very playful, and he made the stretches, in short, a blast. After that we did a modified version of drills, mostly to get them over with fast. After the drills we did our warm up, which was 1 mile warm up then 1 mile speed changes. Then we were told the workout. We were doing a 400,200 workout that we have done in cross country before. There are pairs of two, and when one partner does a 400, the other does a 200. When the 400 runner passes the 200, where the 200 runner waits, the 200 runner waits until the other passes a marked point, and then runs to try and catch the 400 runner. This way we get some practice with sprinting to catch someone in the last stretch, and it also just helps people push more. I was paired with Chris. I started out running the 400. My times went like this: 66, 29, 65, 29, 63, 28. I feel exponentially better than Monday. I could actually breathe today. Afterwards we did a two mile cool down doing grass laps to be at 6 for the day.

http://connect.garmin.com/activity/164788436

Three mile shakeout run before the race tomorrow.

http://connect.garmin.com/activity/166589575 

We arrived at the Tiger Meet and I got about 1.5 miles warm up, then I was seeded with my heat and then were put on the field to wait for our race. I was in the first heat of the Varsity Race. I got a lot of good strides in and then we lined up. Again this race is a full mile. We ran a really slow first lap, a 74 if I remember correctly, and really picked it up the second lap. At the half I think we were about 2:25. Then the third lap came around and I felt good. I decided to move up and see if I could hold it. I moved into second, and then first and led the rest of the third lap. The fourth lap came around; and I just told myself that I came all the way out to California to have a good race, not to get passed in the last lap. At the 300 a kid tried to move on my and I just couldn't match him, so he passed me and got about 5 meters on me. Coming off the curb onto the final stretch I kicked with everything I had and passed him, winning the race. The altitude helps a lot, I can usually never kick that hard. I think Bill told me my last lap was a 66. Then we zoomed over to Arcadia and I got another mile or so warming up with Abigail and Kiley for their races. Once they raced, we zoomed back over to the Tiger Meet. We were really late and when we got there, Dakota's two mile was almost done. I barely had enough time to check in, and sneak onto the field, put on my spikes, and line up. At the line they let us do one stride, and that was my entire warm up. My adrenaline was pumping though, because I had to really rush to make my race. Anyway the gun went off and I was in the middle of the pack to start. That race I remember less vividly, because so many things were going through my mind right before it. But I do remember that mile one was a 4:50. That surprised me. I just fought with what I had left and ended up with a 9:54. Of course I didn't have the kick I had in the mile, but oh well. It took me a minute to realized that I had broken 10 and also pr'ed by 40 seconds.After that I did about another mile cool down with Kiley and then we all headed back to the hotels. 

http://connect.garmin.com/activity/166589560 

No running. Had a busy day driving to Arcadia and back for all the races!

Day of rest. No running.

Track warm up, stretches, then drills. Then we did stadium laps, which were a drill, strides, and the bleachers. 6 laps of that, then we went over to the K hill and did 10 strides up it, and walking backwards down it. Then distance went on a run 4 miles up Emigration and back. It was really hot, and I was tired by the end. My hips were really sore by the end. 

http://connect.garmin.com/activity/166589556 

After track stuff, distance began our speed workout. Today we were doing 4X1000. It was a hot day again, and the heat made the reps difficult. Other than that, my legs felt fine. Seeing as my two mile pace is now about 10:00 min, my reps are faster. I had to hit 3:06 I believe. My times were 3:04, 3:07, 3:08, 3:07. Then we went over to the cemetery for cool down to get to 10 for the day.

 http://connect.garmin.com/activity/167197087

Today was the Cyrpus Tri meet against WX. I was supposed to do the 800, the medley 800, and the 3200, but the 3200 was canceled because of the rainstorm :) I got about four miles warm up for my 800. Then I raced the 800. I had an okay race. Could have run faster, but the wind was really strong. I ended up second to a WX kid. Then ran the 800 in the medley. After a few miles cool down we left, and at home I did another 5 miles to hit 10 for the day. 

http://connect.garmin.com/activity/167197064

Today distance did a fartlek at Liberty Park. It was a cold and rainy day today, lovely Utah weather. We ran the short way there, and regrouped before starting. The workout was 2min on-1 off -1 on - 1 off. I surprisingly had a pretty good workout. I got just a little father on each on rep. After that we ran back to the school to be at 9 for the day.

http://connect.garmin.com/activity/168548614 

Today was the Throw/Jump Challenge at East. I got to announce which was fun. Unfortunately I also did not get to run at all during the meet so I had to do a run with Bill later. We ran an 11 mile loop around his house, which put me at 11.5 for the day.

http://connect.garmin.com/activity/168548563 

I only needed 9.5 today to be at the mileage I needed. I met Bill and Natalie at East for a run. We ran up to foothill, then along foothill to wasatch, and then onto the JCC trail. We decided to go for an adventure run, and Bill was telling us where to go. So we followed Bill through the horribly muddy JCC trail, all the way to the end. I have never run that trail to its end. We ended up at City Center. By this time I was at ten, and knew it was almost 5 miles back to East. Wonderful. I continued along South Temple, and whenever I hit a red light, I turned right so I could finished faster. I was hauling for the last five miles. Low 6:00's. I really wanted to be done. I hit 14.5 at about 900 E, and stopped there so I could walk up the hill, and because that would put me at 65 for the week. 

http://connect.garmin.com/activity/168548517 

Went for an easy two miles just to loosen up my legs. 

http://connect.garmin.com/activity/168559376 

Today I went for 3 miles on my own in the morning.  http://connect.garmin.com/activity/170630455

Today at practice we had a speed workout. Both Sprints and Distance were doing the same workout today, so it helped to have people to push with on the reps. The workout was three sets of 800, 600, 400. The 800's were at mile pace, and the 600 and 400's were at 800 pace. For the 800's my goal time was 2:20's and I hit 2:18, 2:22, and 2:23. For the 600's my goal time was 1:36 and I hit 1:31, 1:33, and 1:34. And my goal pace for the 400's was 65's, and I hit 64, 66, 66. Afterwards we did about 4 miles cool down to be at 10 for the day.  http://connect.garmin.com/activity/170630443 

Today before splitting into groups, we all went over to the road hill at the entrance of the track and were grouped in 3's with other people our speed. We would build speed up the hill and accelerate all the way through the top of the hill and to the brick wall of the bleachers. After that distance went on a run. We went four miles out and back on the Shriners run, past the fire station. Once we got back we did two chase 300's on the track. After we finished the ice bath was out, so I did a 10 min ice bath with Nat.

http://connect.garmin.com/activity/170630412 

Today was the WX tri meet against Highland. I was doing the open 400, the open 800, the medley 800, and a leg of the 4X400. So basically today is a speed workout. Between my races I got about four miles, and I did 4.5 miles at home to be at 10 for the day. My 400 was a 56, my 800 was a 2:08, and I don't know what my other two were seeing as they were relays. Afterwards we headed home and I did the rest of my mileage at home. 

http://connect.garmin.com/activity/170630375 

Before school I did a 4 mile shakeout run.              http://connect.garmin.com/activity/170630347

After track stuff, distance went over to Sugarhouse Park for a fartlek workout. We were doing 10 sets of  90 second on/ 90 seconds off. I was pretty tired and sore by the end of it. Then we just ran back to East and added some at the track to be at 10.5 for the workout. 

http://connect.garmin.com/activity/170630320 

Did a 2.5 mile shakeout run in the morning. 

http://connect.garmin.com/activity/170630287

Today practice was easy since we have a race tomorrow. Mile warm up, two miles speed changes, then a mile cool down. Felt better today than I have most the week.

http://connect.garmin.com/activity/170630270 

This morning before the race I did a 1.5 mile shakeout to loosen my legs. After arriving I did another 3 miles warm up, and then strides before my race. It was a really hot day today, and the mile was at 11:00 ish. I had a good first half, but could not stick on the lead pack the second half. I need to really fight that third lap because that is where they got away, and that's usually my slowest lap. At least I have a goal for Davis next Saturday. Then I had to wait around for my 800 in the medley. Bill told me I could scratch the open 800 so I could have a better medley 800, since he got together a good relay team. I got the baton in second to last place by about 30 meters, and finished third out of the five teams in that heat. I was happy with how I fought that 800, although I don't know my time. Afterwards I stayed around to watch our 4X400 teams, and then headed home, where I did about 2.5 miles to be at 13.5 for the day.

http://connect.garmin.com/activity/170630240 

This morning I did 2.5 miles to loosen up. Then took the rest of the day off. 

http://connect.garmin.com/activity/170630215 

This morning I did a 3 mile shakeout.

http://connect.garmin.com/activity/171245616

Today was a scorching hot day. Lovely having practice in 88 degree weather. After a brief team meeting, we broke into our groups. The distance group went over to the asphalt hill and did 12 of them from the bottom to the brick wall of the bleachers. Then afterwards Natalie, Chris and I went for an 8 mile run to Red Butte and back to be at 10 for the day. I felt good on the hills, but was tired by the end of the run. My hips and hipflexers are really tight, so I will make sure to stretch those. Did my core before bed.

http://connect.garmin.com/activity/171245613 

Today was a really tough day for me. For starters, my stomach was hurting all day. I wasn't nauseous, but my stomach was very much upset. Maybe it was something I ate, but it was hurting from shortly after breakfast until the workout. I tried to eat something at lunch, but I only got about 1/4 of my normal food intake because I just couldn't stomach any more. To top it off, speed workout today. Not just any speed, but 12X400, or three sets of 4X400.

We did three laps warm up, then a mile speed changes, during which my stomach was protesting all the movement. I just ignored it and changed shoes for the workout. Bill told me my times for the first set, and I was to run a 70 first 400, as they were all to get progressively faster. After that one, I knew I wouldn't be able to finish the workout like this. To sum up a large majority of the workout, it sucked. As my splits were to get faster, I wasn't able to hit them. I wasn't tired, but my stomach was making pushing myself insanely difficult.  My times went like this for the first two sets: 71, 70, 67, 68, then a lap recovery, then 69, 71, 71, 69. By the end of the 8th 400, I was really nauseous and just felt horrible. I was way off my times and couldn't get myself to push harder. So, during the lap recovery after that set, I wandered over to the middle of the field, and threw up five times. I used to hate throwing up, but I felt SO much better after I threw up. I lined up for the next 400 and hit a 65, which is the fastest I had hit in any set. The rest of my times were: 65, 68, 68, 67. My last set was by far my best, and I was finally able to push a bit. Even if I hadn't been feeling dreadful, I don't think I could have hit the times I was given. I saw that I was written down for a 63 and 62 last 400's. Huh? 

Anyway, after that we went on a cool down that went on FOREVER to be at 10 for the day. I have never been as thirsty as I was during that cool down. Overall, today was by far the hardest workout to date I have even done. Not just because I felt awful, but because this was a large and fast speed workout. All in all, terrible day. 

http://connect.garmin.com/activity/171832580 

This morning I did a 3.5 mile shakeout run.

http://connect.garmin.com/activity/171832563

Today was a trimeet at Highland against Highland and Cyprus. We arrived and I got about 3.25 warm up. I was definitely feeling yesterdays workout, definitely. Bill had me down for the 800 and a leg of the 4X400. I put on spikes, did some strides, and went over to the start. Bill told me I was going for pace. He wanted a 66 first lap, and a 64 second lap. He also said to not care about winning. If there was a kid just barely in front that I could out kick, then fine, but otherwise just to focus on pace. So I did just that. The race started and I could feel that I was going slower than my usual first 800 lap. I could tell that other people noticed too because some kid got right on my shoulder. Anyway, I hit a 32ish 200, and a 66 lap. I was happy with that, but knew I had to push to get that 64, and at this point most definitely felt yesterday's workout. So I picked it up at the 400, and to my surprise the kid on my shoulder went with me. I was at a 32 again at the 200, and knew I would just have to be consistent to get my split. But at the 200, the  kid on my shoulder decided to move, and slipped right in front of me. I went with him and we kicked with 100 left. That is where I most definitely felt yesterday. I kicked some, but didn't fight him. I ended with a 2:09, so if I would have fought him I would have been fast on my split. Afterwards, Bill scratcehd me from the 4X400 so that Nat and I could get in a fartlek workout. We did 10 sets of 1min on/ 1min off just around SHP. By the end of that workout, I was exhausted. We got in another three or four mile to be at 10 for the day. Man this week has been tough.

http://connect.garmin.com/activity/171832548 

Did a 2 mile shakeout run this morning.

http://connect.garmin.com/activity/172089564

Today after track stuff, instead of drills we did our stadium laps. After 6 stadium laps, everyone got together and did a little relay practice. We each had one partner and would each run 200 meters, then hand off to our partner, who would finish the lap. Each of us ended up running 4X200, so we got a half mile in that. I probably ran each 200 in 28. After that Natalie and I went for a 3ish mile run to be at 6 for the workout. Boy did I need this day of recovery. I have been exhausted all day, and hopefully will recover enough today and tomorrow to be prepared for Saturday.

http://connect.garmin.com/activity/172089558 

This morning I did a 3.5 mile shakeout run.

http://connect.garmin.com/activity/172351158

Since we have a race tomorrow, practice today was our traditional day before race workout. We did a mile warm up, mile speed changes, and a mile cool down. I heard wrong, (or just flat out wasn't listening) and thought it was two miles speed changes, so I got to 1.5 miles speed changes, then did two laps cool down, and a mile afterwards with Ben to get to 4.5. It was nice to be able to run with him today.

http://connect.garmin.com/activity/172351153 

Upon arriving at the meet, we got settled and I went to warm up right away. I got three miles by the time I was in the field doing drills and strides. I was in the second heat of the open 1600. I put on my spikes and did a few more strides before getting to the line. The conditions were perfect. It was a little chilly, with the slightest of breezes, so I made it a goal today to break 4:40. When the gun went off I was in bad position. I was elbowed out of my spot and consequently started in the back. I spent the first lap trying to get in position to move up once the pace settled. I hit a 69 first lap, so just the right speed. I spent the majority of the second lap moving around the guys that were falling off the pace. I think I hit a 2:20 800, so a 71 second lap. That was already too slow. Again in the third lap I had to go all the way out in lane 4-5 to pass a bunch of guys, and I was in ninth. The next guy was about 10 meters ahead of me, and I made sure to not let anyone pass me. I hit a 72 third lap, so way too slow. I was hoping for a 70 third lap, assuming that would be my slowest. I just gave what I had the last lap and closed on the next two guys ahead of me, and managed to pass them on the last straightaway. I finished with a 4:41. I know it is a PR, but I still couldn't help but feel disappointed. After that I did about 1.5 miles cool down and went back to the tent and took a nap since my race wasn't for another 6 hours. 

Once the 3200 came around, I got about a mile warm up, then went to the field and did drills and strides. My goal for this race was just to break 10:00 since I have never broken it at altitude. Right off the line I was in the middle of the pack, and managed to stay there through the first mile, which I ended up hitting in about 4:47. Boy did I feel that. At this point my biggest goal was to not let myself slip too much, even though I knew my second mile would be much slower. Anyway, I fought through the second mile and only two or three guys passed me. I ended up with a 10:01, so again, I was just short of my goal. But, I was happy that I wasn't last in the invited 3200 :P After that I still had to run the last leg of the 4X800, so I did strides and stretches until that came around. I don't know what my time was, and I honestly don't care. I was exhausted. But, again we weren't last so that was good. After that Natalie and I did a mile cool down while waiting for her awards (plural), and then we headed home. I did three miles on my own right after to be at 15 for the day, putting me at 70 for the second consecutive week.

Speaking of which, congratulations to Natalie for setting TWO meet records! Both the mile and two mile, as well as only being two second off the state record in the mile. YOUR AMAZING NAT!

http://connect.garmin.com/activity/172703094 

Went for a 4.5 mile shakeout run. It is a beautiful day.

http://connect.garmin.com/activity/172999794 

Did a 3.5 mile shakeout run this morning.

http://connect.garmin.com/activity/173504891

At track today we did our usual stuff, we went right into three laps warm up and three laps of speed changes, then we changed shoes. Again, today the distance and sprinters were sort of doing the same workout, so that we could all push off of each other. Our speed workout today was two sets of 200, 800, 400, 200, 200, 200.  Since we weren't doing very much, these would be faster intervals. I was to hit 30-31 200's, 2:17-2:18 800's, and 66 400's. I ended up hitting all of my times right on, which made me very happy. Certainly a much better speed workout than last week's. I hit 2:18 and 2:17, in that order, for my 800's, and 64 and 65 400's. All my 200's were in the 30-31 range. Then we did 8 barefoot strides on the field. After that we did three miles cool down to get 9 for the workout along Guardsman to the cemetery, then one lap in there, and then back to the track along 1300 E. Overall a solid workout, although I certainly felt like I had to work for my times. 

http://connect.garmin.com/activity/173504885 

Today after track stuff, the distance went off on the Avenues Run. We did the usual hill workout from U street and 1300E to 11th ave. Then we came back along 11th Ave the Shriners Run way and back to the track. Then I did a lap, and we regrouped to do 2 staggered 300's. I hit 44 and 43. We hit 8 exactly and finished the day with some Jolly Rancher popsicles!

http://connect.garmin.com/activity/173903762 

Went on a 3.5 mile shake out run this morning.

http://connect.garmin.com/activity/174513969

Today was a trimeet at East against Cyrpus and Clearfield, but the people racing at BYU weren't racing today, so instead Natalie and I went for a 6 mile run into the Bonneville Glen and around the area, then to her house and back to the track. I felt okay on this run, although my hips were bugging me, probably because I just switched shoes.

http://connect.garmin.com/activity/174513965 

I went for a 3 mile shakeout run this morning.

http://connect.garmin.com/activity/174513963

Today was our annual Crazy Track Day. There ended up being two teams, White and Blue. Rich and I were captains of the White Team. It was tons of fun; the whole team had a blast and loved it. Not to mention that the White Team won! Hooray for the Karate Trophy! That's two years that my team has won, let's make it three next year.

Unfortunately, afterwards the distance runners who are racing at BYU had to do a small workout. 1 mile warm up, 1 mile speed changes, 1 mile cool down all on the track. Longest three miles ever. I didn't wear my Garmin so no link. 

Went on a 3.5 mile shakeout run.

http://connect.garmin.com/activity/175575565

This afternoon there was no practice, so I just went to the track and did the workout Bill gave me on my own. I did two laps warm up, then stopped and stretched and did a few drills, then did one lap of speed changes to get warm again, then I did one 400. The goal for this was to open up the stride and loosen up. Bill said I should hit about a 60 or something close to that, mainly just to feel like I am pushing on that last straight away. So I did just that, and with a head wind, came in at 61. Then I did a mile cool down and headed home. 

http://connect.garmin.com/activity/175575541 

After arriving and realizing that I annoyingly forgot my Garmin, Nat let me borrow hers and I got about two miles warm up before I had to go to the bullpen. I was seeded 17th out of 20 in the 6th heat of 8. We did a few strides while waiting for our race to start, and then we lined up. I got out and was in perfect position. Right where I needed to be. My strategy for this was to hang with the lead pack for the first 800, then really push the third lap and get up there in the group, and hold on the fourth lap and not slip too much. Well we went out in a 66, so just about right. Like I said before, I was in perfect position. Right in the middle. Right before crossing the line on the first lap, I could feel the pace ease up and settle. Now, I thought at most the pace had settled to a 70, which was still a bit slow for what I wanted, but when we clocked in at a 2:19 800, I knew we had slowed down way too much. Second lap was a 73. Unbelievable. Coming down the stretch of the second lap, I swung off the curve, and moved out in lane 4 to pass a big group right behind the leader. At the start of the third lap I was in third and swung around the guy in second and then the guy in first and was in the lead coming of the curve. This is where guys started racing. I could tell the rest of the pack had moved too, and the leader was now chasing me. With about 200 to go, he moved and passed me, and from there my race went downhill. I managed to stay in about third or fourth going into the fourth lap, but on the final curve and stretch, a lot of guys passed me. Five I think. My legs were dead with 200 left and I just gave it what I had. I came in at 4:40. Even though I PR'ed, this was not a good race for me. I was relying on the group's pace for the first 800, assuming it would be what I needed, but that backfired. When I moved on the third lap, I woke the group up and everyone started racing. My splits were all over the place. My third lap was a 68, so that means my last lap was a 73 again. 66, 73,  68, 73. Really bad splits. I know that I am ready for a 4:35, but this race just wasn't it. Now I just have Region left to make my jump. Let's hope for the best!

I got about 2.5 miles total warm up, and then after my race Bill, Nat, and I jogged over to Provo High to watch people race. I ended up running the 800 there to pace Dakota, but he ended up running way faster than he was planning, so I was behind him hitting the pace he said he would hit. That was alright though, because it allowed my to pace Caden and lead him to a six second PR! After that I forget how much cool down Bill, Nat, Susannah, and I did but I ended up with 6.5 miles total. 

We ended up leaving like an hour and a half late because Natalie got the Outstanding Athlete of the Meet award (Congrats on that AND breaking the two mile record!), so I was just going to have to find time to run at home.

You know you run too much when your mom doesn't let you go on a run:) After we all ate, I wasn't allowed to leave the house because I "needed to spend time with the family." At least the family barbecue was fun! And as for my run, oh well. I guess I will just go for a little longer run tomorrow! 

Since I didn't get to finish my mileage yesterday, I decided to add a little today. I was originally planning on 8 miles this morning, but went 10 instead. I was also planning on a relaxed pace, just to loosen up after my race and enjoy the run. That ended up also not happening. I told myself that in order to just relax and enjoy the run, I wouldn't look at the pace on my Garmin. So I didn't until mile six cause I was curious. 6:39 pace. Oops. I was expecting 7:20's. The pace really did not feel that fast. I was actually enjoying the run, so I figured I would just finish at that pace. I wasn't tired by the end and as a cool down of sorts, I took the dog on probably a mile walk. I felt fine afterwards. Like I had just run, but not 10 miles. A little later though my IT's were sore and my quads and calves are really sore, so I will try and ice bath tonight. 

http://connect.garmin.com/activity/175575517 

This morning I didn't have to go on a run. I was debating on whether or not to because I am usually more awake when I run in the mornings and I was taking the AP Chemistry test that morning. I ended up not running, mainly to just get some more sleep and be ready for that test. It went well! I hope...

Later for practice, after normal track stuff, distance began our workout. We were all doing something a bit different, depending on what we needed. I was to do 3X400, then 3X200, but I wasn't given any times. My only goal was to catch Natalie and her pacers on their 800. I would start the rep about 10 meters behind them and would catch up to them at about 100 meters, then just finish out each rep. I was stopping my watch at the line, so really I was going 410 meters. In the end, each 400 might be 2-3 seconds slow. For my actual 400 times, I went: 60, 66, 64. My only instruction was just to catch the 800 group, so I did just that, but Ben ended up running way to fast the first half of the first 800, so after I caught him I came in at 60. Oh well. Then one the 200's, we all just did them as a group. I hit a 28, 30, and 30. I was done with my workout at this point, but I volunteered to pace Natalie on her last 800, since her workout was absolutely brutal. I ran a 2:22 with even splits, and she was right on me. Then I did however much cool down to be at 7.5 for the day. 

I felt really good today. I felt considerably better than I usually do after long runs after my 10 yesterday than I usually do, let alone for one so fast. Today I was not tired after my workout either, especially considering I took a 4 hour test too. I hope that I can be this fresh on Wednesday, especially for my other four hour test...

http://connect.garmin.com/activity/175998307 

After normal track stuff the distance group did our normal 1 mile warm up, 1 mile speed changes, 1 mile cool own. Afterwards we got out the ice bath and I did a 15 minutes ice bath up to my hips. Tomorrow is regions! Excited and nervous... 

Today has been an insane day. First, I had the BC Calculus AP Test, which I rocked by the way. Then I had to re-focus on Region.

After helping set up the meet, I got about two miles warm up and one mile of speed changes. Then I grabbed my spikes and headed over to the line to do drills and strides. The race started and it was a really tight group from the start. There was a ton of moving and people nearly falling, I got pushed off the track around the first turn and almost fell, but managed not to and hopped back on the track and continued racing. I stayed in the back of the lead pack for the first lap, during which a ton of moving and passing and re-passing was going on. We ended up running a really slow first lap, a 70 I believe. I wasn't wearing a watch, so I didn't know we had just run that slow, and I was so caught up in holding my position and avoiding all the pushing, that it felt like we went out at an average pace, roughly 67. Anyway, I don't remember much else from the race except trying to go with the one Bountiful kid, both of us running together for almost the whole third lap, tying for fourth. Then it went downhill. I didn't respond to one kid passing me, then another and another passed me, and soon I was back in 7th place. I tried to kick but couldn't muster up any, and  managed to hold that position. Overall, quite a disappointing race. I was incredibly mad at myself for racing like I did and decided to just forget about it and focus on my stronger event, the two mile. I did about three miles cool down to be at 7 for the day.

http://connect.garmin.com/activity/176632618 

After helping set up the meet again, I got two miles warm up, followed by one mile of speed changes. Then I grabbed my spikes and went over to the line for drills and strides. I was very disappointed with my race yesterday and was more determined and focused for the race. I also don't have to stress out about any more tests, so I think that allowed me to focus more on my race. I was seeded third and consequently was right in lane two. The gun went off and all the guys on the far end of the curve sprinted ahead of the guys more on the inside, and all the top guys got cut off and boxed in, particularly me. When I got out, I was almost dead last. But another strange thing happened. The pace slowed down immensely right off the line. As soon as we hit the fifty meter mark on the curve, I felt the pace slow way down. So I reacted on instinct and moved out into lane 4-5 and passed the entire group, about 18 guys, and was in second, behind Chris. Even after I passed the entire group, I still didn't feel like I was going that fast, and I wasn't because I came in at a 36 200, and a 73 400, a standard first lap. Slow if anything. Chris stayed ahead of me for the first 800 meters, and I passed him along the stretch. The entire first two laps, I was very confused because I couldn't hear anyone trying to catch me or even close behind me. I expected to be able to see a bunch of shadows right behind me, but couldn't see anything. I didn't ever look back, but all the guys I knew we faster or as fast as I was, weren't there. I can't remember my 800 split, but I remember thinking I was right on pace for a 5 min mile. Finally right after the 800, I heard a guy coming up on me and settling right behind me, I assumed to just chase. I led for the next five laps, with the guy chasing me for the next three. The whole time I remember thinking "What is going on?!" I was right on a 10 minute two mile pace, and only one guy was on me. The other at least three I knew were as fast or faster, were no where to be seen. I was very confused and nervous about that, but figured that if they were as far back as I thought they were, maybe I could hold them off. So after the guy behind me fell off, I was by myself for another two laps, and by a few coaches screaming, I could tell the chase pack was closing. I was actually a bit relieved, because up until now I had no idea what was going on back there. Here is where I made it my goal to really push and hold off the chase pack, and with two laps to go, a different guy closed on my and after about fifty meters right behind me, passed me. I went with him , but he was slowly pulling away, and I could hear a chase pack closing behind me. With one lap to go, I was still in second, and with about 250 to go, another guy moved just ahead of me. Right on the final stretch, I kicked with everything I had and passed him finishing in second. I was much happier with this race than my race the day before, and I was ecstatic about making state. Plus, I finished second!! Afterwards, Bill gave me the option to scratch from the open 800 to be more fresh for the medley and maybe qualify the medley team for state. I decided to scratch. Then the medley came around and I don't know what happened on the 400, but we had slipped from like second or third to last, to last. I got the baton about forty meters behind the next guy, and manged to catch him, but the next guy was really far ahead so we finished second to last. Oh well. After that I did about two miles cool down to be at 8.5 for the day.

 http://connect.garmin.com/activity/177303630

Today is more of a recovery day from two hard days of racing. There was only a few people at practice. We ended up going 6.5 miles on some new course Bill is measuring, at a relaxed pace. My calves were really sore on this run, but other than that I felt good. 

http://connect.garmin.com/activity/177303614 

Practice today was at 9 am at the track. Speed today! Yay. There was a total of six of us there. Including Bill. Anyway, we got two miles warm up, and a mile of speed changes, then we changed shoes. The workout was three sets of 500, then a 100 jogging recovery, then a 200. the point of these is to work on the last kick. Since my goal 2-mile, mile pace is about the same as Natalie's goal mile pace, I did this workout with her. We were supposed to hit 1:30 500's, which is about 72 400's,  and 34 200's. We had a long standing recovery on these to ensure we were well recovered. I hit 1:30, 33, 1:29, 33, 1:28, 32. Natalie was no more than a second behind me on each set, and right next to me for most. Then we did two 300's with goal pace at about 48. I hit 47 and 47. After that we did two miles cool down to Sunnyside, one lap around, and back, to get 7 for the day.

http://connect.garmin.com/activity/177426626 

Later today I went for a relaxed three miles.

 http://connect.garmin.com/activity/178035073

This morning I went for an easy 4 miles to loosen up. 

http://connect.garmin.com/activity/178035054 

After normal track stuff the distance group competing at state did a workout separate from everyone else who is racing tomorrow at JV region. First half a mile warm up and a mile speed changes. Then we did 3 sets of 4X200. My goal pace for these was 30-32, but I ended up hitting almost all of them in 30, and a few in 31. After that we did two grass laps cool down to be at 5 for the day.

http://connect.garmin.com/activity/178343452 

AM: 2 miles on my own

http://connect.garmin.com/activity/180430051

PM: Today was JV Region, so I went over with the team to Highland. Since anyone running at State can't compete, I had to run Javelin with a few lucky others in the scorching heat. After that Natalie and I did three big laps around Sugarhouse Park. That was the longest 6 miles of my life, plus it was unbearably hot. Afterwards we did 8X80 meter strides on the field and we headed back to East.

http://connect.garmin.com/activity/180430045 
 

I love tapering! No running.

Another no running day!

I went over with the team to BYU to watch our athletes race. After Nat's race I cooled down with her and got about 3.5 miles for a shakeout. 

http://connect.garmin.com/activity/180430033 

Congratulations to Natalie for 2nd in the mile with a time of 4:51.16!! You're insane Nat!

AM: 2 mile shakeout run before getting to the bus and heading to BYU.

PM: I got about 2.5 miles warm up, and did drills and strides in the field behind the bullpen. I made sure to stay close by so I wouldn't miss the start of the 3200 seeding. When they started seeding I put on my spikes and once I got my number, 15, I went to the apron, I believe is what you call it, of the track where we all waited to walk over to the line. It took an eternity for them to walk us over to the line, and then another eternity of waiting right by the line to start. I got a few good strides in lanes 7-9 while we waited, and got a quick drink from the fountain conveniently right by the line. I was in the third waterfall. The gun went off and I quickly got in the position I needed to be in. Right with the group I knew was running the time I wanted. Through the first two laps there was a lot of movement, as there usually is, and for almost all of it I had a good position running right next to the rail. Once the race thinned out a little, I got on the guy I was planning to stick on. A little past the 800, I passed him because he seemed to slow down a bit, and fought a kid in a faded purple jersey. I passed him and he passed me, and this went on for about two laps. I came in at the mile in 4:46, so I knew the second half would be brutal. In the 5th lap, another two guys went and I went with them, but couldn't stick on them, and they slowly pulled away through lap 6, but I was still doing really well. I was in great position and was on my way to a huge PR. After the 6th lap though, my race went downhill. I couldn't go with the group as everyone was moving into position to kick. My legs felt great, but I just couldn't push enough to go with them. With one lap to go I gave it everything I had, but couldn't muster up any kick and got passed by like one or two guys.I was doing great the first 6 laps, but couldn't hold it through the last 800. I don't know why, seeing as my legs felt fine before, during, and even after the race. 

http://connect.garmin.com/activity/180429996 

Either way, I am just happy to have made it to (and ran at) state for the first time, as well as breaking 10! I am proud of what I accomplished this season, with having to build up strength again after my injury. My biggest accomplishment this season was simply staying injury free. My shins actually got better the more I ran. This has been the first season of running where I have managed to stay injury free, and now I know that I can do it. With another year of training, I know I can get far. But for now, I can look forward to, and am bursting at the seams excited for, CROSS COUNTRY!!!

And with that, I bid my 2012 Track season, Adieu! 

No running, rest day.

Today I met Natalie, Dakota, and surprisingly Gavin, for a run. Bill was going to try to make it, but couldn't get away form work so we it ended up just being the four of us. So we decided to carpool up to Pipeline. This is the first time since the summer I have ran on Pipeline! It was a fun run, although by the end I was hurting. My hips were really sore and my legs were just overall tired. Probably just the normal Monday jitters, but also because my shoes are up there in mileage. They are really close to 400 so I think I will just run in them once or twice more and then switch to my other pair. As a group we went two miles, then Dakota and Gavin turned back to get four, and Natalie and I continued on to turn at the four mile mark to get eight. Right  before the two mile turn around, we found a random bowling ball just on the trail, so on their way back Gavin and Dakota picked it up and carried it the rest of the way back. It even has an engraved name on it, Rosalyn. That is their Pipeline trophy, I guess. 

http://connect.garmin.com/activity/180809095 

Today Natalie, Dakota, Chris, Gavin, Bill, and I met for a run. We carpooled over to JCC. It was a hot day today, but not nearly as hot as yesterday. We stayed as a pack for maybe the first mile, but eventually we all separated. Man, it has been a while since I have run on trails. I can feel that I am unaccustomed to the rolling hills on these trails. I decided to push this run a little and see how long I could hold a consistent pace. I was torn between doing 6 or 8, but ended up decided on 6. I figure its my off season and I don't have to be tired from the runs anymore. So 6 seemed just the right amount. I turned and ran back with the guys, while Nat and Bill went to the 4 mile turnaround. I felt pretty good afterwards, not really tired but could tell I pushed. 

http://connect.garmin.com/activity/181109297 

First we did the Foothill loop for warm up, then came back to the track where I did some steeple type speed work with Abigail. 

http://connect.garmin.com/activity/185227365 

This morning I did 6 miles on my own since I have no first period anymore.

http://connect.garmin.com/activity/185227353 

Today I wanted to see how far out West I could go so I just ran until hit 9200 W where the Kennecott fence doesn't allow people to venture onto the mountain.

http://connect.garmin.com/activity/185227323 

Today it was rainy in the morning and I had plans later in the day, so I decided to not run. I had originally planned to, but since it's my time off right now and finding time to run would have been troublesome, I just decided to take a day off.

No running.

Today we had practice at the U's track. Man, I thought our track was nice. We did two miles warm up, then a bunch of steeple speed stuff, after which we practice going over the water barrier. 

http://connect.garmin.com/activity/185227301 

Today I helped pace Natalie on some speed work and hit a total of 5.5 miles.

http://connect.garmin.com/activity/185227289 

Today I was going to help pace Natalie in a 4 mile tempo, but I had to leave early so I only ended up pacing her for two of those miles, and then I headed back to the school. 

http://connect.garmin.com/activity/185227104 

Today was just a run. We were to go to the fire station and back for a total of 6 miles, but we hit three miles a little before the station, and once we regathered, I headed back. I really pushed the way back and brought my pace down from a 7:30 to a 6:42 so I was going at about six minute miles on the way back.

http://connect.garmin.com/activity/185227092 

Went on a quick 4 miles in the morning on my own.

http://connect.garmin.com/activity/185227013

I just went out for 2.5 miles and came back on the same route for 5 miles.

http://connect.garmin.com/activity/185226935 

No running.

It was about 100 degrees at practice today. I knew I should have run in the morning! I went up to Shoreline and then along Shoreline until I took a small side trail to get off by the fountain, where I found out that I had taken a detour and even though I was going faster than the rest of the group, we ended up getting to the fountain at the same time. We all got several drinks of water and I wet my shirt before leaving. My shirt being wet was the only thing that made the rest of the run bearable. I headed back the short legacy bridge way with Abigail and hit 7 for the day. 

http://connect.garmin.com/activity/186388869 

Today was a VERY busy day for me, being the last day of school and all. I ended up getting home past ten so I ended up finishing my run around 11. But hey, at least I got a run in. 

http://connect.garmin.com/activity/186388864 

Man, I haven't hurt like today in a while. Today I was to pace Natalie in a speed workout. She has gotten so fast now that her times are even fast for me, despite me "pacing" her. Now I pretty much just run the times to the best of my ability. We did 2X1000, then 4X500, and then a very nasty surprise of 2X1000 at the end. I don't remember the times, they should be on my link, but neither Nat or I hit all the times. I think we managed to hit all except the last 2 1000's. Afterwards we did however much cool down to be at 8.

http://connect.garmin.com/activity/186388862 

Went on an uneventful six miles this morning.

http://connect.garmin.com/activity/188151276 

Went on another uneventful six miles this morning.

http://connect.garmin.com/activity/188151269 

Today was another brutal speed workout where I helped pace Natalie/ran a speed workout. We did a mile warm up, a mile speed changes, then a fast 200 to shake out the legs, then 800, 400, 400, 400, five minute break, 400, 400, 400, 800. We hit all the times I think. After the last 400, my stomach was killing me, so I only did the second half of the 800 to pace Nat. Then I did a little over three miles cool down to be at 8.

http://connect.garmin.com/activity/188151240 

No running. 

AM: Today was the first official day of summer XC workouts! We met at the usual spot at Sugarhouse Park. We started with doing the cemetery loop with one lap in the cemetery. I pushed that pretty hard with Chris. We average 6:15 for those seven miles. Then once back Natalie, Chris, and I did 2X300 on the Highland track. The Natalie, Bill, and I did a grass lap cool down to be at 10 for the day.

http://connect.garmin.com/activity/188151218 

PM: Tonight I went out two miles and back past the horse stalls to get 14 for the day. On my way out I gave an apple to one of the horses!

http://connect.garmin.com/activity/188648870

AM: We met at Sunnyside and did one lap of warm up, then grabbed shoes and jogged down to the track. There we did a mile speed changes, changed shoes, and began the workout. The workout was 6X <200, then right into 100 recovery, then 300> All of them fast and with like three of four minutes recovery in between sets. I hit 30-31 on all my 200's and all 45's on my 300's except for one 44. I was happy with my consistency. Afterwards we jogged back to the park and the did 8 barefoot strides, and on the stride Bill would yell go and you sprint as hard as you can to the end. After that we jogged over to the drinking fountain for .1 cool down and we hit 6.5.

http://connect.garmin.com/activity/188648865

PM: Tonight I went for a big loop to 5600, then all the way down to 7200, then back to my house. I had to add like .2 once back to get to 6.5. It was a nice, cool night for a run.

http://connect.garmin.com/activity/188648848 

AM: Met at Liberty Park. We started with a lap warm up, then we regrouped and did firemen. Everyone did a lap of that, and then the group that is a little better shape did another lap of firemen. After that we did 8 strides by the fountain and we gathered and did core after that. Once done with workout, Kiley and I did another two laps to be at 8 for the day. 

http://connect.garmin.com/activity/188648833 

PM: Went on four miles on my own. Went to 5600 along 3100, then back along 3500.

http://connect.garmin.com/activity/188914101 

AM: Bill is now in NC with Natalie, so there was no practice. I met Kiley, Kiley's friend Ryan, Chris, and Dakota at the River Trail on 54th. We went out five miles and back at a nice, slow pace to get 10. We averaged like 7:50.

http://connect.garmin.com/activity/188914077 

PM: Later at night I went out for an easy two miles.

http://connect.garmin.com/activity/189082479 

AM: This morning I just decided to run on my own. I did a big loop around my neighborhood and got to 7.5. Later I will do on another run.

http://connect.garmin.com/activity/189190206 

PM: In the evening after watching Natalie take SECOND IN THE NATION in her two mile, I went on a run. I did my standard neighborhood loop to get 3.5 and be at 11 for the day.

http://connect.garmin.com/activity/190024310 

AM: This morning I went for a run. I planned on the loop being close to six but I had to add a little at the end to get to 5.5. I have this curse where the runs I plan always end up half a mile shorter than I want. I need to find a good half mile loop to add to all of them...

http://connect.garmin.com/activity/190024296

PM: I ended up doing my run a lot earlier than I planned. In order to meet up with some friends in the afternoon I would have to get my run done before because I know if I delude myself into thinking that I will get it done once I get home, I won't get it done since I get home late. So I did my run at about 4 pm, in the strong heat of day. Honestly, it wasn't as bad as I thought it would be. I got 2.5 in my run to get to 8 for the day and to close out the week with 70 miles! 

http://connect.garmin.com/activity/190024282 

Since it is Father's Day today, I couldn't get out for a run in the morning. So I just waited until night time and did six miles. I finished in exactly 42 minutes. Today was a good day.Village Inn for breakfast, Olive Garden for lunch, left over Olive Garden for dinner, and Dairy Queen as a late night snack. Yum!

http://connect.garmin.com/activity/190535192 

AM: Bill is still in NC, so we met as a group without him. Dakota, Chris, Clayton, and I did the Tanner Park loop with one lap in the park. I got to seven back to the cars, and once I finished Kiley and I did a big lap around the park to get 9. 

http://connect.garmin.com/activity/190535186

PM: I just went on my own for six miles once it got cool enough to run. Hovering between 6:50 and 7 flat pace the whole time. Nice, relaxed run.

http://connect.garmin.com/activity/190535180 

AM: For practice we met at Sunnyside Park. We started off by running over to the Gulley and doing two and a half laps in there. On the last lap, Clayton and I were passed by a hot girl who was booking it along the trail, so we followed her and ended up doing like a 4:50 pace for the better part of a mile. We did three full laps, then went back to the park, where the group did core stuff. Then, once the new comers left, we went on the Shriners run to get 6 miles. I got to 10.5 back at the park. 

http://connect.garmin.com/activity/191091750

PM: Later on my own, I did a modified small loop around my neighborhood and got 2.5 miles.

http://connect.garmin.com/activity/191091735 

AM: We met at the park and ride, and once everyone hopped in cars, we drove up the canyon to Pipeline. We were doing a solid pace from the beginning, and I was hoping we could maintain the pace throughout the run's hills. Chris, Clayton, and I broke away from the group and were pushing the pace with Sarah and Dakota not far behind. At the turn, we were a 6:57 average. Averaging under a 7 minute mile on this run is really good, particularly all the up, down, and rolling hills. On the way back I pushed to try and keep our average under seven. I thought we would slow down to just over seven flat, but we actually lowered our average to 6:55. Then once off the trail, we went .35 up the canyon and back to get to the full 10. We ended with a 6:57 average again, which I was happy we accomplished. On the way back down the canyon, I completely forgot we had to give the toll person like two or three bucks. I had no cash, so I just sped right by the toll booth with two big "STOP" signs on it and felt bad... 

http://connect.garmin.com/activity/191091722

PM: I went on an easy 2 miles on my own around my neighborhood.

http://connect.garmin.com/activity/191371342 

AM: Today we met at Wheeler Farm. We did a big lap around the farm and back to the drinking fountain for two miles. Then we did 8 strides on the grass followed by two sets of 30 second Flannigans (two "n"s?). After that the whole group continued running and people dropped off as they got to whatever mileage they needed. I got to 8 and then headed home.

http://connect.garmin.com/activity/191371331 

PM: Later that night I went on 4 easy miles to get 12 for the day.

http://connect.garmin.com/activity/191878496 

AM; Today we met at Liberty Park. We started with a lap warm up, then we went over to the pond and did 10 sets of 1 min on/1 min off. Clayton, Chris, and I were pushing the on's pretty hard. After that we did a another lap0 and some extra to get to 8 miles. I forgot my garmin today so no link.

PM: Tonight I went for an easy two mile run.

http://connect.garmin.com/activity/191878480 

AM: This morning I dragged myself out of bed and thought I needed 12 for the day. I have some things to do a little later, so I just decided do 8 and then four later. I went out and did my eight mile loop, and came back to blog. Once I saw my totals though, I only needed nine miles today to get to 77. So I just decided to go back out and do another mile, so I wouldn't have to run later. 

http://connect.garmin.com/activity/191878434

http://connect.garmin.com/activity/191892444 

PM: I didn't get around to running in the morning, so I went for a run later at night. At the BYU Invite during the track season, I downloaded the Nike+ running app for my phone, but never really used it. Well I had my arm band out so decided to give it a try. Honestly, it made the run seem shorter. The music and "powersongs" it lets you choose are motivational, plus it has encouraging messages throughout the run. Got to a little over 6 miles for the run, so I just added half mile.

http://connect.garmin.com/activity/193119752 

AM: This morning practice was at Sugarhouse Park. We decided on the cemetery run. Neither Chris or Clayton were here, so the lead group consisted of only Natalie and I. We ended up going at a solid pace, especially since this entire run is either up, down, or rolling hills. We only did one lap in the cemetery, so we had to add almost three mile once back at Sugarhouse to get to 10 miles. Man, we need to start earlier. It gets rally hot really fast.

http://connect.garmin.com/activity/193119732

PM: Tonight I wanted between 5 and 6 miles, so I grabbed my phone and ran with Nike+. It really is a great motivation when you have to run by yourself. I did a big loop around my neighborhood and got to 5.5.

http://connect.garmin.com/activity/193119723 

AM: Today practice was at Wheeler Farm. I was a bit late because of traffic and construction, but once there I did the big warm up lap and eventually caught them near the end. After everyone finished, we grabbed our water bottles and headed over to the field for strides. We did 8 strides of about 70 meters in length. After that we jogged over to the small loop where we do our fartlek or intervals. The workout today was a ladder fartlek. 1off, 1on, 1off, 2on, 1off, 3on, 2off, 4on, 3off, 4on, 3off, 3on, 2off, 2on, 1off, 1on, 1off. I just pushed myself today and got a little over 5 miles in the fartlek. I lapped everyone except Bill and Susannah. Then we went on however much cool down we need and got to 10 miles. My garmin was off because I forgot to start it for like a mile and a half, and I reset it twice also. 

http://connect.garmin.com/activity/193119685 

PM: I went on an easy five mile run on my own. I felt okay.

http://connect.garmin.com/activity/193533524 

AM: This morning I didn't make practice because I set my alarm wrong. So instead I just grabbed my phone and went out for a run. I didn't know quite how long yet, so I just planned on how I felt. I went west along 3100 S until I got to 8400 W, then I did the Magna Run. Right before the first overpass, I took a dirt road that led me along 8400 S. It was nice because it's less rolling hills, and it's away from all the traffic. I wasn't feeling that great, so I just turned at four and headed back. I got 8 miles and just planned on a run later.

PM: After work I went out for a run. I wanted 4-6 miles so I could at least have 12 for the day. I did a weird loop around the neighborhood and that left me at 5. (the link has both runs on it)

http://connect.garmin.com/activity/193533519 

AM: Practice was at Cottonwood Complex today. We started with a big lap around the block for warm up. Then we regrouped at the bottom of Bessie, and after getting some water, we did 8 strides by the finish. After those we jogged to the start of the Region course and Bill told us the workout. We were to do 800's along the course, all a little slower than our goal XC mile splits. I was to hit them all under 3 minutes. At first that sounded really easy, but the hills along the course make that a lot harder than it sounds. My times were 2:56, 2:53, 3:00, 2:50, 2:59, 2:49. We had about equal time recovery in these and we started each one right where we left off. After that we went out for another big block loop and we added some more around the baseball fields to get 3.5 cool down and 10 for the day.

http://connect.garmin.com/activity/193720556

PM: After work I went for my standard loop around my block. I got 3.5 miles in to be at 13.5 for the day.

http://connect.garmin.com/activity/193816567 

AM: This morning I had some more confusion with my alarm and I got to practice like twenty minutes late. By that time, the group had left on the City Creek run, so I just parked on some streets right along the run and ran to the fountain. At the fountain I caught up with Natalie, Bill, Kiley, and Abigail. After we waited a bit we headed back. We just did a sort of zig zag through city until we got to the Fountain on 500 E and 800 S where we got some water. Then we ran along 5th until 13th and turned up and they hit 11 and I hit 8. I forgot my turn on my Garmin for about a mile of it so I had to go off Natalie's Garmin. 

http://connect.garmin.com/activity/193989818

PM: Tonight after a really tiring day at work I managed to drag myself through three miles.

http://connect.garmin.com/activity/194245386 

AM: This morning I tried a loop I have never done before. The entire loop put me at almost exactly 8 miles, so I stopped there and will add some more later. 

http://connect.garmin.com/activity/194245374 

PM: Tonight I went two miles after a brutal day at work. I got out super late so ended up starting like at 10:30. It was nice and cool though.

http://connect.garmin.com/activity/194868234 

AM: This morning I got up a bit later than I planned and wanted to do 5 miles. I took a step outside and realized that wouldn't happen. It was already mid 80's a little after 8 am. I managed to go four miles. 

http://connect.garmin.com/activity/194868228 

AM: This morning we met at a new place. A parking lot at the North end of Wasatch Blvd. From here we took the trail that goes toward Tanner Park, but backwards. We basically did Thunderbird backwards from there. At the top of Hogle Zoo we hit four,and we turned there and headed. back. Before starting the run, we went out a half mile and back along Wasatch to add a bit and we finished with that as well. I felt okay. My hips are really sore. 

http://connect.garmin.com/activity/195221460

PM: This evening I went on an easy four mile run.

http://connect.garmin.com/activity/195221454 

AM: Today we met at Sunnyside Park. Bill was running late, so we all did a loop around the park and got a mile in before he arrived. Once he arrived, he told some people their workouts, since some are racing tomorrow and others are not, and then we were off. Nat, Bill, and I went to the City Creek drinking fountain and back. To the cars it was 10.5 miles, and I just left it there because I had to go to the bathroom. Nat and Bill went to 11. Plus I have a nice 3.5 mile loop by my house for my afternoon run. 

http://connect.garmin.com/activity/195390870 

PM: I got out of work pretty late and I was wiped out, but I managed to get to my goal for the day which was 14.

 http://connect.garmin.com/activity/196349891

AM: A few of us weren't racing, so we decided to go up to Jeremy Ranch road and get in a run there. Dakota and Sarah B started a little before us, and as soon as Nat and I had satellite, the two of us and Bill started. The plan originally was to go to the road which at first was a little over six from the 5 mile turn around. Well, pretty soon we hit mile 7 and still no road. We had to add a little on the road to get to 7.5, and we headed back. I was a bit cranky on the way back, not because of the long run, but because I thought and had mentally prepared for a ten, not a fifteen. I think if I could know exactly how far the run is at the beginning, ehem, then I would enjoy the run more. Still, it was a great run. That entire run is full of rolling hills, and a gradual incline on the way out, and we still managed to maintain a 7:52. That's not half bad for a 15.

http://connect.garmin.com/activity/196349885 

AM: Today has been a lazy day. I heard nothing about practice and probably wouldn't have gone if there was practice. I got to bed really late last night and was tired from a hard run and a long day of work. It was a perfect day to sleep in too, because it was nice and cloudy, and sprinkling a bit. I just did my four mile loop twice and got 8 miles. Since I still don't have my Garmin, I just ran with the Nike+ app on my phone. 

AM: The group met at the Park and Ride and we carpooled up to Pipeline. Once there, the group started immediately while Nat and I still needed satellite. So we waited until both of us had satellite and by the time we started, the rest of the group had been gone for maybe three minutes. Right from the beginning we sped up and sped up until we got a good pace going. We were doing about 7:10's on the way there, a solid pace for all the hills. We caught everyone except for Chris, who was headed back when Nat and I were nearly to the turn around. I led for the first maybe 2.5, then Nat took the lead. We decided we'd switch off again at the turn.

Instead of having to add on .7 at the end, Natalie and I decided we would go to five on one of the smaller trails the branch off of the turn around. That was a stupid idea. Now I see why we turn at that point of Pipeline. We took a trail that went right up the mountain. It didn't look that steep, but oh boy was it. We turned a little before five and headed back. I took the lead on the way back, and it took about a half mile to get back into the pace we were going. We eventually got into the 7:00 range, which was a bit faster than on the way out. We pushed consistently and had to add about .1 at the end to get to 10.

http://connect.garmin.com/activity/196349866 

AM: This morning I got up on my own and decided to do the Magna Run for the ten that I needed. I went west along 3500 S to 8400 S, then south until I hit 4.5, then came back the same way and added a mile loop close to my house to get my to ten. I wasn't worried about pace or anything today, just to get the miles done at one time. It was a relaxed run. Averaged something like 7:20's.

http://connect.garmin.com/activity/196722414 

PM: I decided to sleep in this morning so I didn't run until night. When it got cool enough I went out for 6 miles.

http://connect.garmin.com/activity/197505355 

AM: This morning the guys met up at 6:30 to get in some miles before the girls. We got 5 miles in, and when we got back we waited for maybe five or ten minutes before we started on the main run. We were just doing the cemetery run. Some people were or weren't doing the lap inside the cemetery. I started a bit after everyone so it took me to about the right turn on 1700 E to catch the leaders which were Abigail and Kiley. I wasn't going too fast, but I was going at a nice steady pace. About 7:00 pace. I thought I would pass them both and never see them again, but to my surprise Kiley went with me and soon Abigail caught us. They both stayed with me for about a mile where Abigail had to slow down, and once we were in the cemetery Kiley lost me. That was a nice surprise, to have girls trying to push with me. It makes me appreciate having a girl who can push with me around! (ehem, Natalie) Anyway, I finished at 7 back to the cars, and added a half mile so I could do my 3.5 mile loop later.

http://connect.garmin.com/activity/197505343 

PM: Went on an easy 3.5 miles on my own when it got cool enough.

http://connect.garmin.com/activity/198322445 

AM: This morning we met up at the parking lot and did the same 10 mile run we did the time before. We went out a half mile on the road, then took the bike trails down to just above Hogle Zoo, then finished again with a mile on the road to get to 10. I felt like crap today. My stomach was not happy by the end of the run. It didn't help that Chris and I were pushing pretty hard for a large portion of this run. I could barely stay awake when I was driving home, and once I was home I had to force myself to drink my protein shake, then I passed out for almost 4 and a half hours. Once I woke I could tell my legs were dead, so I had a good lunch and took an ice bath. 

http://connect.garmin.com/activity/198322432

PM: After work I was absolutely exhausted but managed to get myself to do my standard 3.5 mile loop.

http://connect.garmin.com/activity/198322420 

AM: Today is our annual Slurpee Run! We met at 6:30 am at Sunnyside Park. This was the first year that we did this run in the morning. Once Bill passed out the slips with all the 7-11's, we were off. I got to the first Sev at the same time as Bill and Dakota who had taken another route, and the guy told us that free Slurpees don't start until 11 am. So we didn't get one there and we headed off to the next one. I got to the one on 3rd Ave and 700 E first with Chris right behind and the guy was much nicer and let us take free Slurpees despite the rule. 

This run, scratch that, RACE, is different from any other because not necessarily the fastest or fittest person will win. It depends on how fast the person can chug a Slurpee, as well as how well the person can run on a stomach full of the cold treat. Fortunately, I can chug one of those things pretty fast, but I was nervous about how the stomach part would go since I felt horrible yesterday. Well as I chugged more and more of those things, I felt better and better. My stomach was feeling more stable with each Slurpee I had. Maybe that's a sign that I should eat something before going to practice in the mornings....

Anyway, after the second 7-11, I broke off from Chris, and the rest of the group. I was first to each Sev on the run, so ultimately I was the cue for the employees to bring out the free cups. Unfortunately, that also meant many of them would refuse to give me a free slurpee since they weren't prepared for the day. I ended up getting a Slurpee at only half of all the Sevs I hit. Bummer, I was actually really enjoying each Slurpee. 

Well I finished the run first to the fountain, then I started to loop back around between the fountain and the last Sev to see who I saw finishing. I actually maintained a pretty good pace. I averaged just under 6:40 when I finished the race. Once everyone finished, we ran the usually way back up to Sunnyside and I did a little extra to get to 11.

Whew, that was rant.

http://connect.garmin.com/activity/198322411

PM: After work I again did my usual 3.5 mile loop. I felt pretty good too, considering a hard day of practice and work. I averaged just under 7 min pace.

 http://connect.garmin.com/activity/198322392

AM: Today we met at Wheeler Farm at 6:30. Trek started today so most of the team is gone. The people at workout were Kiley, Bill, Ethan, Chris, Megan, and I. We did a big loop warm up then jogged over to the small loop where we do intervals. We were at 2.5 warm up, then we started the Fartlek workout. 10 sets of 2 min on/1min off. For the first four Ethan was behind me, for the most part. He had to leave so I did the fifth by myself, and then Chris showed up and finished the rest with me. Afterwards we kept on jogging around the loop until Chris and Megan finished the Fartlek, and then we jogged two miles cool down to be at 11 for the day.

http://connect.garmin.com/activity/198545380 

AM: This morning I couldn't get to practice, so I just decided to go on my own run. It was a cloudy day so it was perfect to sleep in :) I wanted 10-12 miles, so I took my 8 mile loop and added a loop I thought would be 4 miles. Well the extra loop turned out to be 4.5, so instead I did my 6.5 mile loop along with it and thought that if I felt good I could add a mile when I finished for twelve. Coming back along 3500 S, I saw my mom on her run, so I slowed down for a bit and ran her pace with her. She was going at just under 9 minute pace so that probably killed my average. Oh well. I ran with her for about .35 until she had to take her next walking break, then I continued along my pace. I was averaged in the 7 minute range the entire time. I was surprisingly really thirsty when I finished for such a humid day. I downed two water bottles without even blinking, then a few minutes later killed another. If I get off work early I will go for a run later.

 http://connect.garmin.com/activity/198794717

PM: I got off work a bit earlier than usual so I went out for an easy 4 miles.

http://connect.garmin.com/activity/199505610 

AM: I needed 9 miles this morning to get to 85 for the week. So I just did a modified version of the new loop I created. It was a relaxed run. I averaged just under 7:20.

http://connect.garmin.com/activity/199505557 

AM: This morning I wanted at least 6 miles. Once I was out the door I was feeling pretty good so I changed to a bigger loop and planned for 8. Around mile 6 I was still feeling pretty good so I decided to change to my big loop and get 10. I finished ten miles right to my door. It was a nice run. I wasn't focused on pace, just to get a run in. Despite not pushing, I averaged 7:09, so I must have been feeling good. 

http://connect.garmin.com/activity/199505533 

AM: Practice was at Sugarhouse Park today. I got there half an hour early and did about 3.25 miles before the group showed up. Once we were all ready we started on the Cemetery Loop. The varsity group was going two laps inside the cemetery. Once we got to the cemetery, Chris and I picked it up and held a fast pace back to Sugarhouse Park. I got some water at thecars, then went for another mile-ish to get 12.5.

http://connect.garmin.com/activity/200325275

PM: Tonight I went for my regular night run. Did my 3.5 mile loop at a decent pace, then stretched a bit afterwards because my legs were a little stiff.

http://connect.garmin.com/activity/200325255 

AM: This morning we met at the Park and Ride and carpooled up to the trail. Once we were there we waited for a few minutes meanwhile Natalie's Garmin got satellite, and we were off. We went a different route than usual. From the trail head we went up the canyon about 2.5 miles until we got to the exit/entrance of the switch backs side of Pipeline. We took that route so we wouldn't have to go up the switch backs and only down them. From there we got on the usual trail and went out about 3.5 miles to get to twelve back to the cars. I went a little further at the turn and decided to get 12.5. Chris and I were pushing the last 5 miles of this run pretty hard. Once back we waited for the others to finish. A few minutes after I finished, a bunch of Davis guys started coming off the trail and I assumed their team was here on a run too. Once Nat finished I added a half mile with her and got to 13. 

http://connect.garmin.com/activity/200325237 

PM: After work I went for a run. I was planning on my usual 3.5 mile route, but I changed it up and did a different loop to get 4 miles.

http://connect.garmin.com/activity/200752369 

AM: This morning we met up at Cottonwood Complex. We did the usual warm up. One lap around the baseball fields, then a lap around that block for 3 miles warm up. Then we brought our water bottles over to the trees by the region finish and Bill told us the workout. We were doing 3 sets of different hills, four times each. First was Bessie, then the Rollercoaster, then Miranda. I brought my flats cause I knew we were doing some sort of faster work today, so I thought I could break them in a bit for Des News. I had them on and we started the hills. I didn't go off time or distance on each hill, only feel. I gave each one even effort and pushed all of them equally. My new flats feel really good. Then we did two laps around the baseball fields, a big lap around the block, and another lap around the baseball fields to get to 10 miles for the day.

http://connect.garmin.com/activity/200752366

PM: After a long day of fun yet tiresome activities, I managed to get out the door for a run. This is my last day off work for the rest of the week, and I figured I should get at least 15 miles for the day. I did a 5.5 mile run around my block at a pretty slow pace considering how tired I was. Averaged like 7:45's.

http://connect.garmin.com/activity/200752366 

AM: Today we met at Sunnyside Park for practice. I was feeling dead from yesterday's activities, and of course, today is one of the hardest days this week. We started with running to the gulley, three and a half laps, then back to the park for 2 sets of Flannigan. Then once we finished those we went over to the tables and did three sets of minute step-ups. After that people were told how far to go and we were off on our run. We were at 4 after the step-ups and I was thinking the max run we would do was 8. I was wrong. We went five miles straight up the canyon and back for ten miles. I was really dreading the way there; running for five miles straight uphill, but it ended up being a lot better than I thought. We were flying on the way back, and once back to the park I added another half mile to make up for yesterdays's half mile extra. I decided not to run at night not only because I worked late, but also because I was exhausted after practice. I slept for almost five hours straight later that day...

Oh, plus I forgot my Garmin today so no link. 

AM: Today we met at Liberty Park. I knew it would be some sort of faster work, but I was hoping it wouldn't be tempo. My fears came true. We did a lap around the wood chip trail for warm up, then ran over to the overall start. The workout was 2X2 mile tempo. Chris and I were to hit 5:45 splits in the first one, then 5:30 splits in the second. The first was easy. I was pushing, but was at a comfortable push. I didn't need to force myself into the pace. Chris and I finished the first in 11:13, so we were considerably fast. I was a little worried that we'd gone too fast at first, but then I thought about how hard I actually had to push and I knew I could hit a 5:30 pace or better. We jogged around the concrete of the park, stopped to "grab a swallow" of water, then continued back to the same start. I did better than I anticipated. I knew I would have to push harder, but I only really felt like I had to push the last half mile to maintain the pace. We were averaged about 5:25's the first mile and a half, then I think I felt the pace start to hit me with a half mile left, so I picked it up and actually overcompensated. The first mile was 5:26, and the second mile was 5:14. Our goal was an 11:00 two mile or better and I hit a 10:41. Chris was right on me the entire time, but in the last half mile I broke away by maybe fifteen or twenty meters. Afterwards we did just under four miles cool down to be at 11 for the day. Overall, a solid workout! I'm excited for Des News next week!

http://connect.garmin.com/activity/201256126 

AM: I wasn't able to go for a run last night so I just did a long run this morning. I did the eleven miles on my traditional long route. Two months ago it seemed like going for even eight miles was nearly impossible by myself, but now ten miles in the morning is what starts my day. It's funny how your definition of a long run can change over time. Otherwise, it was an uneventful 11 miles. At least I had music with me. 

http://connect.garmin.com/activity/201501882 

AM: Starting a taper for Des News so I only went for six miles this morning. I slept in later than I expected, so it was hotter than I wanted, but oh well. It was a nice, relaxed six miles. Averaged 7:23. It took me about 3.5 miles to warm up though. Hooray for 75 miles this week!

http://connect.garmin.com/activity/202021245 

AM: This morning practice was at Liberty Park. Once everyone had arrived we did a lap warm up, then got some water, then went right into firemen. It was a pretty fast paced firemen too, the slowest we were ever going was about 6:30's. After a lap of that, we went right into two miles cool down to get 5 for the day. This is the lowest mileage day I have hit in over two weeks! At least I know I will be rested for tomorrow! Bring on the 10k!

http://connect.garmin.com/activity/202334611 

AM: This morning the group met up at the post office on Sunnyside just above Foothill. We all put on our numbers and chips, then waited for a bit for Natalie to get her East jersey. Once everyone was set we jogged from the post office to the start line, and I kept warming up in front of the start line, throwing in a stride every time I turned. I got at least ten strides in. Just as they called five minutes to start time, a deer came running right at the crowd and I thought it was going straight into the crowd, but it ended up veering off and jumping over the cemetery fence. That was exciting. After a few more strides we all squeezed right into the front of the pack. I was right on the line. We started and right away I found myself behind Brad. I knew there wasn't a chance I could stick on him for the whole race, but he went out at a very controlled, steady pace (for him anyway), so I stayed on him. There was probably 5-6 of us in the pack with Brad. I came in the first mile at 4:51 and was feeling great, but I knew that wouldn't last on this course. Whenever the pack made a move, I went with it and got right on the heels of Brad again. Mile two was a 4:55, which put my two mile split at 9:47. Two mile PR, yay! Just kidding. 

 Soon we got to South Temple and it was increasingly difficult to stay on the pack. When we turned onto South Temple I fell off a bit and from there they only broke away even more. The "downhill" on South Temple is my least favorite part of the course because when I'm racing it, it doesn't feel like downhill at all. And that stretch from 1300 E to 200 E, it should've been, seems to be an eternity. On that stretch I would say about 7 or 8 guys, all high school, caught and passed me.When we turned onto 300 E, I managed to pick up the pace a bit and started closing on the guys ahead of me, now about 40 meters away. All along 300 E I fought and managed to come close behind the guys I was trying to catch. I stayed behind them until we turned onto 600 E, where one kicked hard and got away, and I managed to pull away form the other guy. 

Overall, I'm neutral about this race. If it had been a full course I would have been in the 33:40 range, I think. Which is still good, but I could have raced a bit smarter. I should have stayed back a bit on the start and found the group of guys I knew I could push with, but since I was right on the line it would have been difficult to hold back so much as find the particular group of guys. If I would have done that, I know I would have been able to stick on those guys a lot longer, instead of just getting passed by them. Either way I can't be disappointed with the race. Really this was just a marker as to where I am fitness wise, and I think I am in a good place. With another few weeks of high mileage I think I can break a few more barriers. 

Afterwards the group went for a cool down backwards along the parade route, where we cut on 500 E so Bill could talk to and pace some of the marathon guys finishing. We got 4.5 miles cool down, then before leaving I took like ten more Hi-Chews and another Jamba!. 

....All this in flats. 

http://connect.garmin.com/activity/202719036 

AM: This morning we met at Sugarhouse Park. Everyone was really sore from yesterday, so it would be an easier day. We did a big grass lap warm up. Once we regrouped we did some core in the shade of the trees and afterwards we did the 5 mile loop on 2100 S to 2100 E, then over to 2700 S and under the freeway, and back along Alden to Sugarhouse Park. I added a bit at the end to get to 8 miles for the day. 

http://connect.garmin.com/activity/204000139

PM: After I got off work today I went for a run. I wanted a medium run since I didn't get too many miles in this morning. So I did six miles doing one and a half of my traditional loops.

http://connect.garmin.com/activity/204000118 

AM: This morning the group met up at Shoreline Trail. We went up Emigration Canyon for a mile and turned back to add some before the trail. At our mile turn around Natalie and I screamed right into the faces of the people behind us and scared them>:) Once we were on the trail we went to the fountain, regrouped, then went up to Red Butte Gate, turned around and came back the same way. Once we were off the trail, Natalie, Bill, Chris and I added on four miles on the Thunderbird run to get 12 for the day.

http://connect.garmin.com/activity/204000106 

AM: Today the team went up to Lava Hot Springs for the day! Once we arrived we went for a run on a six mile loop Bill told us about. This was definitely not one of my favorite runs. It is filled with big rolling hills for the first half, and the second half is always either slight uphill, or sharp downhill. Ben came up with us and joined us on his first day back to running in two months. He, Chris, and I were pushing for the first lap. I came in at a speedy 6:38 pace first lap, which is a really fast pace for the amount of hills. Once back onto Main st I turned toward the cars and ran to get some water. That detour added about 3/4 mile to the run, and when I got back to the start of the loop, Susannah and Ethan were just coming up. Running right next to them both was a small dog. They said it had been following them for a good 3 miles. They did the second loop with me. We named the dog Taylor RJ Ouibell beause it sprinted ahead, and then fell behind us the entire run. Susannah and I stopped once to try and carry it because it looked pretty tired and we were scared it would collapse, but it didn't want to be carried and it finished an entire loop with us. We were hoping it would go back to its home when we passed its house, and it did. The little dog had some stamina; it got through six miles. After another mile and a half Joann dropped Ben off with us and he finished the last couple miles with us. Overall a mentally and physically taxing run but I'm glad I got through the 12.5 miles.

http://connect.garmin.com/activity/204000089 

After we finished that we all changed and picked up some tubes to go tubing:) We had a lot of fun tubing the river, I had one of the best bacon burgers I have ever had for lunch, we tubed some more, got in natural hot springs, then finished off a great day at the water park! A very successful team trip I'd say!

PM: Once I got home I went for a run. I surprisingly felt really good and zoomed through 5.5 miles.

http://connect.garmin.com/activity/204000072

AM: This morning I slept in and awoke to a much hotter day than was forecasted. It was 8 am when I woke and already 80 degrees outside! So I hurried and got out the door for my run. It took me about 3 miles to warm up. I guess 18 miles and four hours in a car the day prior makes for some soreness. I only needed 7 miles to hit my mileage this week so I did a shorter version of my 10 mile loop. 

http://connect.garmin.com/activity/204000048 

AM This morning after fifteen minutes of talking myself out of it, I got out the door for a run. The last time I hit 85 I did 6 that Sunday and I liked how my mileage played out that week so I did 6 again this morning. I was really stiff and it took me a couple miles to warm up. It was a pretty slow run, but I don't care about pace on these types of runs. 

http://connect.garmin.com/activity/204421362 

AM: Today is the first day of Hill Week! We met up at JCC for the infamous Hill Week workout here. We were going four miles out and back on the trail, but on the way back we had to do the monster hill 10 times. You'd think this workout would hurt less than years past because I'm in better shape now, but nope. Still hurts like I remember. Although, to be fair, I do feel like I recovered from this and other runs much faster now than I did a year ago. 

We picked up rocks at the beginning and dropped them off at the pile, then Chris and I went to the 4 mile turn and came back to the hill. When we got there another group had just started and we were the first to finish. Then we just headed back. I had cotton mouth for the last 5 hills, so the entire way back I was concentrated on breathing and conserving water. I hit eleven just past the cars. Day One is over with!

http://connect.garmin.com/activity/204769007 

PM: It got cooler faster than I had anticipated and by 7 in the afternoon it was cool enough to run. So I decided to run and get it over with. I surprisingly felt great. Not sore at all. When I was finished six miles I was tempted to make it longer and possibly go 10, but I knew that it was the beginning of a hard week so I decided against it.

http://connect.garmin.com/activity/205160178

AM: Day two of Hills Week. We met at the Park and Ride and carpooled up to Pipeline. Today's run was going to be running up the switchbacks, then going up the canyon three miles, then turning back for 12. So that's just what I did. Once I was on the flat trail after the switchbacks, I slowed down in the hopes that someone would catch me and I wouldn't have to run by myself, and Susannah did! Way to work Susannah! Ethan was close behind her. Once we were off the trail we still had to go 3 miles up the canyon. That sucked. Soon I broke away again and I spent the rest of the run by myself :( 

I got to the turn, paused for a minute to stretch, then headed back down. Soon I got back to the trail and I took that back to where we started to get 12. I later found out that some others went about another tenth up the canyon and got to the end where there is a parking lot, so they were at 12.5 when they got back. Oh well. I am running later anyway.

My legs are actually holding up pretty well; my quads aren't too horribly sore. What IS incredibly sore is my butt. I know what I'll be stretching later....

http://connect.garmin.com/activity/205160149 

PM: After work I went for a short run. I did my traditional loop and added a half mile to be at 4.

http://connect.garmin.com/activity/205567262 

AM: Day three of Hill Week! Today we met at the Park and Ride at the mouth of Big Cottonwood canyon. Once we all hopped in cars we went up to the start of Puke Hill. Every time we have done this run I have been away, so I have never done this run before. The run is uphill leading up to Puke Hill, then the hill itself is a monster. I was tempted to stop and walk for a bit towards the top but I pushed and didn't take a break. Man, that hill really tests your leg strength and your cardio. After that hill, this is a really pretty run. You have great views of the mountains and small lakes. At about mile four Chris, Ryan, and I came across two huge, bull moose. Those things are always bigger than I remember. They were right next to the trail, so we stopped and waited for a minute or two until they finally moved about 25 feet or so away from the trail and we cautiously passed. We continued on until mile six where we took a short break to stretch and then ran back. There was a bit more uphill on the way back than I thought there would be, but still not nearly as much as on the way out. For about the last 3/4 mile Chris and Ryan had fallen off and I finished the run by myself, but Chris was close behind. Brutal 12 miles. 

http://connect.garmin.com/activity/205567253

PM: I didn't work today so I took advantage of the extra time and went for 6 miles. I recovered surprisingly well from this morning, so I felt good during this run. Afterwards I stretched my legs because I know that in the morning I will wake up stiff and sore. 

http://connect.garmin.com/activity/205839258 

AM: Day four and final day of Hill Week! We met at Cottonwood Complex today. We started by running to a park nearby and finding our way towards a pavilion where there was a small hill. We did a small loop around and up that hill ten times. I was feeling really good during these, probably due to my unusual good nights sleep. After everyone finished we ran back over to Cottonwood Complex and regrouped at the base of Bessie. We were going to do a different hill workout than usual. From the start of Bessie we were going to run up the hill and continue on until the fence where we stop and take a one minute recovery, then run down the hill focusing on faster turn over and not over striding, followed by a minute recovery. Four sets of these would be our workout. They went well. I was still feeling good so I pushed the uphills and was flying on the downhills. Following that we swung over to the fountain to get some water, then did 3.5 miles cool down around the usual warm up route to be at 12 for the day. Hill Week is OVER!

http://connect.garmin.com/activity/205839247 

AM: This morning most of the team is gone on trips so there was no practice. I just ran on my own. I hadn't realized how much I had front end loaded this week until I figured out that I only needed 16 miles in two days. So I decided on 10 today. I was lacking motivation this morning, but I just got out the door and did it so I could get on with my day. I was glad once I had finished and actually felt pretty good. 

http://connect.garmin.com/activity/206249601 

AM: After getting up at 3 in the morning to take my mom to the airport, and getting a total of 5 hours sleep, I went for a run to finish my weekly miles. Again, due to my lack of sleep, I was not too motivated for this run but it was only six so I just got out the door and did it. Now to enjoy the rest of this beautiful Saturday!

http://connect.garmin.com/activity/206492068 

AM: Since I'm going to 95 again this week, I looked back at the week I had previously run that. I liked how my mileage played out, so I will try to duplicate that week. Which means that this morning I would go for ten. I felt better today that the past two days. I had my normal motivation to run, unlike the past two days. Man, this week is going to be brutal. High mileage and I'm working almost 30 hours.... 

http://connect.garmin.com/activity/206955719 

AM: The team met at Sugarhouse Park this morning. We did our usual Monday morning run, Cemetery Run. Chris and I were with the group until a little less than a mile from the Cemetery, then Chris picked it up and I went with him. Once we were in the cemetery he slowed down to like 6:30's, so I passed him to hold the previous pace we were going at, which was about 6:00 pace or under. By the end of the second lap in the cemetery Chris fell off about 50 meters and I just headed back to SHP the usual way. I stopped right after the Highland soccer field fence to wait for Chris. When I stopped he was about 100 meters behind. I told him what he needed to be at 12 and I went to the bathroom. Then I started two grass laps around SHP to be at 12. On the beginning of the second one, I saw Susannah and she turned and finished that lap with me. A little after she joined Bill and Natalie caught us and so we all finished together. 

http://connect.garmin.com/activity/207433065 

PM: After work I went for a six mile run.

http://connect.garmin.com/activity/208201463 

AM: This morning we met at Liberty Park to play Bingo. We started with two laps warm up, then hill strides on different teams. After that we went over to the tables and put our Bingo cards together. Once everyone was finished we divided into teams and we set off. These types of days where we do an activity are always fun, but the one down side to them is that I get so little miles from them. Once my team and Natalie's team finished, we got a small group together to add on. We did a lap around the outside of the park to get another two miles and be at 8 for the day. Afterwards we went for some breakfast at Park Cafe as a team!

http://connect.garmin.com/activity/208201450

PM: Since I got so little mileage this morning I knew I needed to get a longer run in at night. Whether 8 or 10 I was undecided. I did my best to get away from work as early as possible and was in an intense mental battle to get out the door. I have been exhausted all day and especially through work. I think it is because I didn't have my protein shake this morning, so I haven't recovered as well as I usually do. Once I finally got myself out the door and started running I felt okay but decided to just do 8.

http://connect.garmin.com/activity/208201406 

AM: This morning practice was at Cottonwood Complex. It was a smaller group today. We started with our traditional warm up here, a lap around the baseball fields and then a big lap around the block. Once we regrouped we swung by the fountain for a drink of water then went over to a spot by the start line of the region course for 8 strides. By now we were at 3.5 and I reset my Garmin. Then we started our tempo. We were doing a 3 mile tempo on the course, and Chris and I were to hit 6:45 miles to come in at about 20:00. Well a mile in we were faster than our pace, about 6:20, and we both felt like we were cruising. Neither of us was working very hard. So I decided to just hold the pace between 6:20 and 6:30 for the rest of the tempo. We finished with a 6:25 average and neither of us was tired. I guess both of us are in much better shape than we were at this time last year. Then we finished by going 2.75 miles out towards the gravel and frisbee park, and back the same way to be at 12 for the day.

http://connect.garmin.com/activity/208201375 

PM: After work I went on a 6 mile run.

http://connect.garmin.com/activity/208912102