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

AM: Woke up (late) and my achilles was feeling better. So I went for the 10 miler I didn't get to do Sunday. My usual loop with a twist in the middle so I don't have to add the pesky half mile at the end. The achilles was feeling better for the most part, but by the end of the run it was sore. I think speed at the oval and the below freezing temps that we've had forever now are what's bothering it.  At least now I know it's just really sore. I will continue to ice it and NOT stretch it for the next few days and see if it improves.

http://connect.garmin.com/activity/257308980

AM: Today I met Natalie out at the 5400 S River Trail. It was a lovely 10 degrees when we started and the trail was surprisingly really icy. You'd think that since so many people run it, it would be clear. Well, NOPE. Natalie had a fifteen minute threshold she needed, roughly 6:15 pace, but that wasn't happening on this frozen morning, especially on the ice covered trail. We still got a decent pace going given the conditions, 6:25. We went out and back four on the trail, and started the threshold at the turn. My achilles was feeling okay when I woke up, but by the end of the run it was really fatigued. Maybe the bit of faster pace pissed it off. I iced after the run and am currently icing as I type now, at 9:12 PM.

http://connect.garmin.com/activity/257308974

AM: Today I met Natalia at Liberty Park. We started with a lap around the park, then went along 700 E to 3300 S and then  down to 500 E, and back to Liberty, where we did one more lap around the park to finish at 9 miles. As usual, we talked the whole time. It was a steady, chatty run in 10 degree weather. My achilles was hurting a bit worse today than it was yesterday, so I am going to take a few days off and let it rest. Hopefully it will heal up just in time for indoor training. And also, since I'm not running the rest of this week, it is my last run with Nat! I'm going to miss having her around to run with:'(

I'm updating this from a school computer so no link until later. 

First day of school back from break! Today was the first day of indoor practice! We did our usual two vertical laps, then stretching and all of our lovely drills. Then we did some plyo and core stuff in the weight room, followed by our weighted squats, lunges, and calf raises. Once we finished all that stuff as a group, we split and distance runners went over to the Cemetery on 500 S, did three loops, then went back to East and added a bunch to get to 6.

After we did all our warm up stuff for indoor, distance went down to Liberty Park and did 10X1min on/1min off around the sidewalk, then regrouped at the fountain and went back up to the school. 

I am so crazy sore :( We did a little less drills and stuff today since everyone was also sore. After we finished the warm up stuff, distance went on a run. We did our flagpole to flagpole run, but instead of turning at Westminster, we kept going and did most of a lap around Sugarhouse, then went back and did the same route back. We finished 8 a little before the school, so I'm counting warm up and the little extra as a half.

PM: We did all of our usual drills and stuff, then split up into our groups. Distance went along 1300 E to Virginia, then up that to 11th ave, where we went out until we hit 2.75, then went back to East the usual shriners route. It was a nice recovery run at a steady pace.

PM: Today we met for practice, but it was blizzarding outside and none of us felt like running in that so after decided not to go out to Logan for the meet tomorrow, we all just went home and planned to get to a treadmill later. 

Later PM: I forgot about running all afternoon and had a huge dinner, so I had to wait until a bit later to get to the gym. I ended up getting to the gym around 9:30. Once there I found an available treadmill with a working TV and got to runnin'. I was able to catch the good last 40 minutes of one of my favorite movies of all time, White Chicks. The only way I can tolerate running on a treadmill for more than a mile is with some serious distraction. Music won't even cut it. I have to be watching something to not think about how stupid the idea of running 6 miles and not actually going anywhere is. To me, anyway.

AM: Went over to the gym and did a five mile run on the treadmill while watching 21. Then I went over to the mats and got in some good stretching and did my core.

AM:  After the usual track stuff, we went for a run in the ever-present cold abyss that is outside. I am ready for the warmer spring weather to come. We run up Sunnyside and did the VA loop back to the cemetery, where I did a lap, then went over to the hill side right by the track, did ten hill strides half way up the length of that side, then finished that lap, and did another three laps, before going back to the school and adding some there to be at 11 for the day. My poor, frozen hands:(

http://connect.garmin.com/activity/264781193

PM: After the usual track stuff, distance geared up for our run outside. We went over to Sugarhouse, and ran on the road until the entrance to the Sego Lily Pavilion. There we went out a half mile on the road to measure our half mile rep. It ended just at the top of the state hill by the Rose building. We did 6X800 with equal parts and positioned uphill/downhill/flat. A palindrome rep, if you will. I was to hit sub 2:30's. We would jog out and back about .15 past each finish for recovery. I hit most in 2:24-2:26. I don't remember exact times and am too lazy to check my link. But it was a good workout, especially for the first speed workout back and for all the hills they had, plus the cold. We ran back around the road and to the school, where we added a teensy bit to get to 11.

http://connect.garmin.com/activity/264781183

AM: After the usual track stuff, distance headed out for yet another run in the cold. We went along 1300 E to 2100 S, then down to 900 E, and along that until 1700 S, then down that to 700 E and over to Liberty. We did two laps, then went back from the fountain to the school the long way around the park, to finish at 9 back at the school.

http://connect.garmin.com/activity/264781169

AM: I went over to the gym and ran four on the treadmill while watching some toons!

PM: After track stuff, we ran to Legacy Bridge and up to the first yellow gate at Red Butte. We saw Jake driving out of the parking lot as we were getting up there! Then we ran back down to Legacy bridge and through Campus to the Flagpole at President's Circle, where we took the usual 1300 E route back to the school, and added some laps around the school to get 7.

http://connect.garmin.com/activity/264781153

PM: The semester is over today, so we have an early out. We got right into our run. We went down 1300 E to the flagpole at President's Circle, then through the U campus to the Shriners route by the library. Then down Guardsman, and up Sunnyside to 1900 E, where we went back down 900 S to the school and added some loops to be at 4.5.

http://connect.garmin.com/activity/264781141

AM: I'm not exactly sure on my place, but eh. We got there and I started doing warm up on the track. After counting laps and parts of laps and all that lovely indoor track stuff, I believe my warm up was 3.5. I got over to the line and there was a decent field there. My hopes for this race was just to stay with the pack as long as possible, and push myself. Since it is the first race of the season, I wasn't expecting much. Plus, I just barely started training again, so this would be a benchmark. The guys went out a tiny bit faster than I expected, and I came in at 4:50 at the mile. From here I just went with people who made moves and ended up somewhere in places 7-9. I had a decent kick though, which surprised me. I cooled down three miles outside with Ryan, Bill, and Chris. The mile was much later in the day, and I had to work and get some other things done today, so I left right after my cool down. 

http://connect.garmin.com/activity/264781128

AM: For the first time in a long time, I got my Sunday 10 miler in! It felt so great to get back to the routine I had for so long during summer training and the XC season. I just went at whatever pace my legs carried me. My lower legs were pretty sore (my calves, soleus, achilles), so I rolled them and stretched them. My average pace was 6:54, so not to bad for the first time back to this run.

http://connect.garmin.com/activity/264781111

AM: Again, this morning I went for my 10 mile loop. My lower legs were sore from yesterday, so I stretched and rolled them before and after the run. Like yesterday, I just went at whatever pace felt good, and my average was 6:40 today! I hope to get my average down to the low 6's like I had during the XC season for this run. I felt better after this run today than I did after this run yesterday as well. 

http://connect.garmin.com/activity/264781104

PM: Before work I went our for another run. There is no school today, so might as well get some good miles in today. I went for my old six mile loop. Again, it felt so good to do a double, and on the same routine/routes that I did during the summer. Correction, the WARM summer.

http://connect.garmin.com/activity/264781094

AM: Went on an easy four on my own. My eyes watered a bit when I turned into the breeze, and then froze in the 7 degree weather. When I got back, I had a layer of ice on my lower eye lashes. Hooray for the cold!

http://connect.garmin.com/activity/264900007

PM: We ran down to Liberty Park and did 6X800 from the 1 mile mark to the 1.5 mile mark. It is flat, with a very slight downhill on the last 200 meters. Bill said to hit 2:20's, so I knew I'd be pushing. We would jog back to the start for equal recovery. There was a lot of ice in some parts of the sidewalk, so there was that factor in all of them. I went 2:19, 2:19, 2:18, 2:18, 2:19, and then when we finished the fifth one I got the very nice but rare surprise that Bill decided to leave it at 5! Then we went back to the school and added some to be at 9.

PM: Today we went on a nice, long run to recover from speed yesterday. We went along 1300 E to Sugarhouse Park, then did a road lap in there and then got on the Cemetery route. We didn't go in the cemetery, just went straight to Melbourne and then came back the usual way. Chris and I made a wrong turn towards Sugarhouse Park and ended up adding a bit. Back at the school I hit 11.

 http://connect.garmin.com/activity/269519697

AM: Went for an extremely icy four miles, so consequently they were super slow. Despite my best efforts to not fall, I did take a little tumble.

http://connect.garmin.com/activity/269519682

PM: The sidewalks had a layer of ice on them and were absolutely unusable, so we had to run along the very crowded road of 1300 E to SHP and we did three road laps because that was the only place clear of ice. Then we came back to the school and hit 8.25.

http://connect.garmin.com/activity/269519672

PM: Today we went on an easy six mile to the Olivet Cemetery and back, with three loops inside the cemetery.

http://connect.garmin.com/activity/269519664

AM: After arriving at the Saltair, we got our bibs and shirts, then went on a warm up. I got a total of three miles, then put on my flats and went over to the line. We started and got into a quicker pace than I was expecting for the field. These aren't high school guys who go out way to fast, so I wasn't expecting to hit a 4:50 mile. One guy got far ahead, and I was about five meters behind Fritz at this point. He slipped about another 10-15 meters from me by the turn around, where I started to try and play catch up. Well, here is where my lack of mileage kicked in. I wasn't able to stay on top of pace and eventually Chris caught and passed me. I tried to go with him, but couldn't. I threw in some short surges during the last mile as to try and close on him a little, and I did, but still I fell off him about 10ish seconds. Afterwards we did another 3ish miles cool down and I went come. 

Overall, I knew wouldn't do too hot at this race today. I just started miles again, and expect that I need a solid 3-4 weeks of consistent miles to get back into the swing of things. I hope to be ready by Simplot.

http://connect.garmin.com/activity/269519651

AM: Went on my usual Sunday 10 and finished with 6:48 avg. I may go for another run today.

http://connect.garmin.com/activity/269519639

AM: Went on four on my own this morning. I can't find the link and also can't remember if I even used my Gramin for this run....

PM: Today we had a special guest join us on our run! My AP Physics teacher, Bill (a different Bill), decided he wants to run the leopards 5k in a new best time this year, so he said he would be joining us on some of our runs! He's awesome. So we went over to the Olivet cemetery for a few laps so we could see him and cheer him on, and after three laps, we did Shriners run from the cemetery. We went out until the road that goes down to City Creek fountain, then headed back along 11th and down the usual route. My Garmin died as we were adding on by the school to get to 13. Poor Garmin. I might have to get a new one soon:(

http://connect.garmin.com/activity/269519627

PM: Today we went out to the Oval for some speed. We did 8 laps warm up, then 4 laps of speed changes, then another lap. We changed shoes and jogged around to the 1000 start. Chris and I were to hit 5:00 mile pace on these, so they weren't going to be hard. For recovery we would jog from the finishing back to the start. Our goal time was 3:07 and we hit 3:05, 304, 3:06, 3:05, 3:03. Then we cooled down 7 laps, I think, to get to 36 laps and be at 10 for the day.

AM: Went on my usual four. 

http://connect.garmin.com/activity/269519613

PM: We went over to SHP and did two hills on the road. Our long poker hill and the steeper state hill. We did each hill 4 times and just one set of each. We had our very special guest join us again today, and on the last poker hill he decided to race me. Bill, my teacher, decided that I was tired enough to where he could take me on the hill. Now, it may have looked like I beat him, but in reality we decided there was a tear in the space time continuum which opened a wormhole that caused time to slower by where Bill was, which despite him having finished the actual hill in less time than I did, caused it to appear as if I had finished in less time than he did. It all makes sense if you think about....

We finished the hills and did one more road lap before heading back to the school for 9 miles.

http://connect.garmin.com/activity/269519608

PM: Today we went down to Liberty Park and did two laps of fireman with the group. Then we ran back up to East to get to 7.

http://connect.garmin.com/activity/269519602

AM: Went on an easy three. Felt good.

PM: Chris and I did a two mile shakeout after arriving, then went on another mile warm up after they seeded us. I was in heat 11 of 13. There were sooo many milers. 23 total heats of boys and girls. The race went out conservatively (68), and I was in the mid to back of the pack. There was a large group of 6-8 guys right in front of me, and I swung off the first turn of the second lap and passed them (70). Then I was in fourth behind two guys running next to each other, and another guy Wyoming guy about 5 meters ahead of them. I went around the two guys on the back stretch of the third lap, and passed the lead guy going into the second turn of the third lap. Once I took control I fought to keep it for the last lap, and held off the Wyoming guy along the second turn of the last lap, but he swung off it and starting kicking hard on the final straight. He got about a stride ahead of me and was running out in lane three. Since I wasn't wearing my glasses, I thought he was running out in lane three cause of a finishing chute set up out in those lanes, but it was actually the pole vault set up. So I went out to lane three. but then he came back to lane one, and then I did too, so it was a great mix up which caused Bill the most anxiety of all. Anyway, this whole time we are kicking, and I think he thought he had it in the bag and made the worst mistake you can make on the kick. He slowed down before the line, and I was able to close on him and just barely edge him out. I was 4:33.89 and he was 4:33.90. I had no idea what my time was and Bill said he thought he saw 4:43 so I thought I ran that for about a day. And honestly I wasn't disappointed. I know I haven't been a high miles long enough to PR in anything, so I took the win and prepared for my 3200. When I showed up for it the next day, Bill was like "Oops, it was actually 4:33" so that was a lovely surprise. Although, it doesn't make sense to me that I would PR by like 8 seconds this early in the season with minimal training.

AM: I was feeling a bit stiff from yesterday, so I went for an easy five mile run. I felt great after I warmed up and averaged in the 6:20's.

PM: I arrived and did a two miles shakeout with Chris. After they seeded us we went for another two miles warm up. We were both in the fast heat. The race went out and I hit a 68 first lap, along with the rest of the lead pack. As the first 2-3 laps went by I just went with the pack and stayed as far inside as I could. Eventually, the pack strung out and Rory and some other kid were right ahead of me, and they were fighting for the lead of the chase pack. On the backstretch of lap 4 I passed both of them and surged away. The rest of the race I was caught between Jaydn, who was ahead of me and had fallen off the lead pack, and the guys about 15-20 meters behind me. I tried to close on Jaydn in the last two laps. and did make some progress, but I wasn't able to reel him in. I finished 5th overall in 9:44, which is a 15 second PR, and now I have a goal race-wise. Overall a good pair of races. For as little training as I have under me, I am surprised I ran this fast. I can't wait to see what happens once I am in racing shape!

Oh, and just as a side note, Ben Saarel won the two mile in 9:11....... and kicked with a 54.

AM: Today I met up with Bill and Chris for a long run. Kim dropped us off at a point which was mile 3 of the Des News Marathon, and we took the course all the way down Emigration and then once we got to the Zoo we did our Thunderbird run. I peeled off on Foothill and went back to my car. Bill wanted me to go for as long as I felt good, and I honestly feel like I could have done the full 20 with him, but my legs were a little fatigued from the races the past few days, plus today is the busiest day of the year for pizza, the Superbowl. Which means I got to work a lovely 9 hour shift on a school night. Somehow I managed to make it through the night. It was a good thing I stuck with just 16, cause I got called in early and stayed late, and was already absolutely exhausted as it was. Plus, my shoes are really high in miles and they are starting to hurt my feet. Time for some new Pegasus's!

http://connect.garmin.com/activity/269519562

PM: I have promised myself that I will be consistent with this blog for the rest of the season. Let's hope I keep that promise.. We went on a run today. Up 900 S to Foothill, then up the street by Corner Bakery. We took that up to the yellow gate of Red Butte, then headed over to JCC and hopped on Popperton over to Shriners. Then we took that normal Shriner route back, and then once at the school we went out and back a mile on the route we had come back on to get to 10.

http://connect.garmin.com/activity/269853138

AM: Went for an easy five miles.

http://connect.garmin.com/activity/270191220

PM: Today we went out to the oval for a speed workout. We did 8 laps warm up, 4 speed changes, then a lap recovery to our stuff. After we all got on flats and spikes, we did another lap and went over to the 800 start. We did 6 X 800 at two mile pace. My two mile pace right now is 9:45, so I was hitting 2:25-2:26 800's. Chris and I were 2:26 for the first three, but we were hitting them in 72-74, so on the second half of the workout I focused on hitting even splits, and maybe even closing with a faster lap. The fourth one I slowed down the first lap too much, 74, and then over compensated the second with a 69, so 2:23. So for the next two I just focused on hitting a 71-72 first 400, then closing with whatever felt equal to that the second lap. And the last two were 2:24 and 2:22. With a lap recovery in between each, we did 4.5 laps to get to 10 for the day. The entire group had a good workout!

I'm happy that I can now hit a workout in low 2:20's quite comfortably. I did have to work, but didn't have to ever push to hit my time. What I'm not exited for is when these go from two mile pace, to mile pace :)

AM: Went during second period since I can do whatever that class. Four miles easy.

http://connect.garmin.com/activity/270642347

PM: We went across 1300 E to the cemetery, where we did a lap, then went over to the south end and did four hills, then went around the cemetery again and did another four hill. Then we finished that lap and went up 500 S and got on Shriner run. I turned when I hit seven miles, which was just past the beginning of the cemetery on 11th, and should hit exactly ten back at the school, but I forgot to start my Garmin after the light at Guardsman, so my distance was about a half mile off by the time I started it again.

http://connect.garmin.com/activity/270642326

AM: Went for an easy four on my own. Chilly morning.

http://connect.garmin.com/activity/270642305

PM: We went down to Liberty, did a lap of firemen, followed by a lap of inverted fireman called postman, then back up to the school. I quite like postman....

http://connect.garmin.com/activity/272434262

AM: I went on an easy four mile shakeout this morning.

PM: At the Oval I warmed two miles before I went over to be seeded for the mile. They false started us the first time because there was still someone finishing their race. I could tell the first time we went out that this would be a fast first lap. The second start was no different. I settled into the back of the pack and hit a 64 first 400. Way too fast. I moved up a bit during the second lap, which was like a 69, but I never made any big, confident moves the way I did last week. From here, it was just about hanging on. The first lap was too fast and I was unprepared for that, so now I just had to gut it out for the remainder. On the kick I passed some Davis kid and then Rory passed me, but like last week, I was just barely able to pass Rory back by the line. I finished in 4:33.58 and he was 4:33.59.Two miles cool down.

        Although technically I PR'ed, I wouldn't really consider this a good race. I went into this race confident and knowing that I could PR again and break 4:30, but since there was no real "frontrunner" at this race today, all the rest of the guys fought over the lead, so that pushed our first lap way too fast, and then we slowed down the next lap. I did well at this race last week because we took it out conservatively and then I felt great and made my move in laps 2-3, whereas this race was quite the opposite. I never recovered enough from the first lap to make some solid moves. In the right race I know for sure that I can break 4:30 right now. Being the optimist that I am, however, I did learn that I can run low 4:30's even in a bad race, so this is my base mile time and I can only get faster from here. Plus this raced served as some preparation for Simplot. I'm excited to race the mile again!

AM: After arriving we did a 1.5 mile out and back warm up on the course, which was cutting it WAY too close to the start. I got to the line just as the guy called out "And we'll start the race in about five seconds." I barely had time to take off my sweater before the race started. I ran right over from the cars where I changed shoes and didn't even tie my flats or grab my gloves. This was already a formula for disaster. Despite all these annoying occurrences, I actually did well. The purpose of this race was to get in a solid tempo, and I ended up averaging 5:33 for a 6.2 mile tempo, so solid effort. The way out was fine and dandy, but the second I made that 180 degree turn straight into the snow... well for lack of better words, it sucked. The entire way back I got pelted with snow in the face and it didn't let up for a second. Plus I didn't get to put on my gloves, and my hands weren't just numb by the end, they literally felt frozen all the way through. It took a good 40 minutes to even be able to move them again. It actually really scared me. After I stood by the heat/fire lamps they had inside for a good hour, and went home for a one mile cool down, followed by the most amazing, hot shower ever recorded.

http://connect.garmin.com/activity/272434229

AM: To say the least, it was a hectic morning. I got off work past midnight yesterday, so I slept in until 10, and  only woke to my mother dragging me along to go shopping with her. Once at the mall, my mom locked the keys in the car, so while waiting an hour and a half for my stepbrother to bring the spare, we went over to Ihop and pigged out. It was past noon and I still hadn't eaten a thing. By the time I got home it was past 2. I had to be at work by 3 but still needed to run, so the second I got home I went for 5 miles on a totally full stomach, which surprisingly wasn't that bad, and was only a half hour late to work!

http://connect.garmin.com/activity/272434219

PM: I got off work around 10:45, so I got home and managed to convince myself to go for a run. I finished another five miles at around 11:30 at night. I surprisingly felt great and the skies had cleared up by this time of night.

http://connect.garmin.com/activity/272434206

AM: Easy four on my own.

http://connect.garmin.com/activity/272434200

PM: I didn't realize we would go to the Oval today because of Simplot on Thursday, so I didn't bring my flats, which was annoying. I hate not doing speed in my flats. After 8 laps warm up, 4 laps speed changes, then a lap recovery, we did our speed workout. 1 X Mile, followed by three sets of 3X300 with a lap recovery between each set. I was supposed to hit a 4:50 mile, but my Garmin shut off for some reason right as I hit start, so I didn't have any time for the first lap. I started it at 400 when Maureen called out 75. Great. All the confusion caused the first lap to be way too relaxed. The next three laps weren't fun, but I managed to pick up the pace enough to finish in 4:51. After two laps recovery we did the three sets of 300's. I hit two 49's, followed by six 48's, then a 47. We did five laps cool down to be at 10 for the afternoon. This was the last speed workout before Simplot!

AM: Went for an easy four right after first period.

http://connect.garmin.com/activity/272885341

PM: Today we went over to the cemetery for our workout just like last week. We did a lap, then came over to the hill and did that four times, then did another lap and did four more hills, then we finished that lap to the gate. We waited for the rest of the group to catch us and then we went out 1.25 on the Shriner run, and then we went back the usual Shriners way to the school for 8.5.

http://connect.garmin.com/activity/272885325

AM: Went for an easy four on my own.

http://connect.garmin.com/activity/272885305

PM: We went down to Liberty and did one lap of fireman, then one lap of postal. Then we headed back up to the school. I booked it back up to the school because I had to be at a dinner at 5, so I stopped at 5.5 just outside the teacher parking lot.

http://connect.garmin.com/activity/273676283

AM: Went on an easy three mile shakeout during second. My curse of forgetting my Garmin on race day is back :0

PM: We drove up to Pocatello and got situated in the Holt arena. The track would only be open to athletes for about another 10 minutes, so I quickly went down to get a mile in on the track before it closed. After that I waited around for a while just watching races, until it finally came time to warm up. We did our usual loop on campus and then I did some drills and strides right outside the arena. That was two miles. Then I went inside and got down to the bull pen area just in time to be placed in my heat. I felt good before my race, but my legs were a little antsy. I was seeded fourth in my heat. I got a decent start and was towards the back of the pack. I passed maybe one or two people in the second lap, and in the third lap I surged and passed the core group of the race. Probably about 6-7 guys. In lap four I passed another guy and in lap five I passed one more guy and was second. The leader was about 7 meters ahead of me. During lap 6 I should have made the surge to catch and pass him, but didn't make myself surge. Probably subconsciously due to the fact that it was only a prelim and I needed to 'save' for the final. I closed on him a bit, but he still had about 3-4 meters on me. I held off the guys behind me until the last lap, where two guys out kicked me.

        My time was slower than I was expecting, because I felt that my effort matched that of my races at the oval. But then again, this track has turns more than twice and tight as the oval, so that probably contributed to my slower time. Plus, I feel that I could have gone harder had the stakes been as high as the final. As much as I don't want to admit it, the race being just a prelim probably did affect my mentality when it came down to fight. Although, I'm happy to have made it to the final even with my slower time, and now I get to race in spikes! Excited for Saturday!

PM: I went for my run on my own today. I went along 1500 E to SHP and ran on the road until I hit three. Then I did 8X(1 min on/1 min off) on the road. I went out and back on the second lap to finish my last one at the 1500 E entrance to the road, and then went back to East the same route. I finished at 7.5 right in the teacher parking lot.

http://connect.garmin.com/activity/273676277

We arrived in Pocatello and I had about an hour to my race, so I went to the bathroom and put on some cold gear to warm up outside. I did two miles, then did some drills and fast strides in the field right outside the stadium. My legs felt good, but not antsy like my past race, which was a good sign. I came inside and took off all my cold gear and grabbed my spikes to head down to the bull pen. I decided to race in my Matumbos with needle spikes, which apparently are better for the wooden track. They were an okay choice, but I think wearing a more cushy spike would have probably been a better choice. The spots where the spikes sat in my shoe put a lot of pressure on my foot. But, they weren't so bad that it in any way impaired my race, I don't think. For the sake of comfort, a more cushy spike would have been best. Anyway, they seeded us and eventually we got over to the line. I was right in the middle of the big waterfall, right where I like to be. The pack took off and just as in the prelims, I was towards the back of the pack. I stayed there through the first 400, which was a 65, right about where I thought we'd be. During lap three I made a big move and passed maybe 6-7 guys and slipped into fourth. I was right behind one guy and the two lead guys were probably 7 or so meters ahead of us. During lap four I swung off the curve and moved into third. Over the next three laps I closed the gap between me and the two lead guys, which went from about 7 to 4 meters. It was here that I should have made the surge to catch and pass them, but I was scared that if I did I would have nothing to kick with, which might have been true. I stayed behind them and off the last curve Skylar from Davis kicked passed me, at which point I kicked as well and held off the approaching footsteps (which on this track are quite loud) behind me.

       I am content with a 4:30 flat. I didn't think I would get here until outdoor, so I surprised myself in that sense, although to break 4:30 would have been nice. Plus, I learned a lot from this race. I need to be more patient with my moves. I made my move really early (lap 3) in the race, and in doing so used up some of my surge energy. I could have moved up during laps 3-6 slowly, and then had some more fuel in the tank to surge to the lead guys or kick harder. So, at least I know what to improve on. But as Bill always says, you can't be disappointed with a PR, in my case by three seconds. Any day you can go from the oval's track to this one and still PR, is a good day.

       After Bill, Sarah, Chris, and I went for the run that Bill, Natalie, and I did last year for cool down. We went over to the Red Hill Trail and took that to the cemetery, where we did two laps, and then headed back the same way to the Holt arena which put us at 6.5 cool down. It's sad to think that I would get to race Simplot again:(

http://connect.garmin.com/activity/275030807

AM: Today has been a monumental day. My first 20 miler! I met up with Chris at Bill's house, where the three of us did Bill's Wasatch loop. Since I am too lazy to describe all 20 miles of it, I'm just gonna say it was long ;) (plus there's the link if you really wanna know) The loop was slightly over 20, and the only thing more unbearable than continuing running after we hit 20 was walking a half mile back to Bill's house, so Chris and I just went to 20.5. My Garmin died at about 17.5, so we just went off Chris's Garmin. I felt tired after, of course, but better than I expected to feel. The full 20 really isn't that bad once you get into a rhythm. I also had a protein shake right after, and then one right before bed. Now that we are going to start our last stretch of high miles and longer speed before the season., I have to get consistent again with my protein shake like I did in the summer. I think one of the reasons I was able to take the mileage so well during the summer was because of my shake. I'm excited of this next phase of training!

http://connect.garmin.com/activity/275030770

AM: Today we went for the same loop we did two weeks ago for our long run. We met at Cowboy Grub, then carpooled up to Park City and Kin dropped us off at the end of the road which eventually becomes Emigration Canyon. We went down another road to a yellow gate and back, which was about 1.4, then started up the road to the top of Emigration, then took that all the way down the canyon. Once we were by the zoo, we got on our usual Thunderbird/Flagpole run. Once we got to Foothill, we went north on that about a half mile out and back, then back to the cars at Cowboy Grub to hit 15. I thought I would feel totally wiped out after this and yesterday's run, but I actually felt really good after this run. I must credit it to the protein shake! Woohoo, 35.5 miles in 2 runs! 

http://connect.garmin.com/activity/275030725

AM: Went on an easy three right after first period.

http://connect.garmin.com/activity/275825010

PM: Today we went out to the oval for a speed workout. We did our usual 8 laps warm up, then four laps speed changes, then a lap recovery. After that I measured the distance from the finish line to the four hundred start, and put a cone that far from the 200 meter mark to be our 600 start. The workout was 2 X (800, 600, 400, 300, 200, 100) with the 800's and 600's at mile pace and the 400-100 at 800 pace. My goal times were (2:15, 1:41, 62, 47.5, 31, 16). This workout was the first one we've had with mile pace or faster stuff, so it would be tough. Plus, we put in some big miles these past few days. I felt fine energy wise, but even before we started I could tell my legs were pretty beat up. I wore my Victory Waffles that I bought for prelims at Simplot. It would have been a good idea to break them in before running prelims in them, so I just decided to run this workout in them.

       I hit a 2:16 800 and 1:40 600 to start. After the 600 my legs were starting to protest. The 400's are really what scared me the most. I hit a 61, then 48, 29, 14. The 400 definitely hurt, but then the rest of them are shorter stuff, so really what I focused on going into the next set was the 800 and the 400. We had two laps recovery after the first set and I was really not looking forward to the next set. I was definitely feeling the miles by now. I pushed and hit a 2:15 800. then 1:41 600. Although I was hurting and had to push to hit those, at this point I could tell I was going to be alright with the rest. I hit a 62 400, then went 48, 28, 14.After we did 3, I think, laps cool down to be at 40 laps, or 11 miles.

      I was happy that I hit all my times in this workout, particularly with my already dead legs. This was the first workout with faster times, and I'm glad to have it over with. My legs are BEAT!

AM: Went on an easy three on my own. My free periods are the only reason I can even keep up with school and running.

Something weird happened and now I can't find this link.....

PM: We went on a recovery-ish run today. We took 900 S all the way up to Foothill, then took the VA loop over onto the Shriners route. We went out 4.75, which was almost to the fire station, then went back to the school the normal Shriners route. I'm surprisingly not sore, just a little tired.

http://connect.garmin.com/activity/275824995

PM: I took the morning off from running. In the afternoon, we did our 2100 S loop, which was across 1300 E to 21st, then own to 900 E, and back to the school along that. Once back at the school we did a loop over to Yale and back because we needed quite a bit to get to 6. I was really tired during stretches and drills, but felt better in the run.

http://connect.garmin.com/activity/276135616

AM: Easy four on my own.

http://connect.garmin.com/activity/278983202

PM: We went across 1300 E to the U flagpole, then back towards the Westminster flagpole, but we went further down 1300 E, almost to the light on 2100 S and turned to be at 4 at the school.

http://connect.garmin.com/activity/278983188

AM: I woke up today to mildly warm, sunny morning with no wind and was excited to run the 15k. On my way there, I passed 8400 W on the 201, and it was like I had driven into a snow globe that was being shaken by an angry toddler. Shortly after parking, I went for a short warm up with Bill, and to my great surprise, it was miserable. The wind and snow were absolutely intolerable, and then all of a sudden you I saw a bright flash of light and shortly thereafter, thunder. This was the universe saying "Tomy, I'm warning you, don't run the 15k." Well, I've never been the disobedient type. Besides, the point of today was to get in a good tempo, and my goal was to average below 5:40, but it was blatantly obvious that wasn't happening today, so instead I hit the treadmill for the longest workout of my life. I warmed up a mile, and then did a six mile tempo at 10.5 mph at 1% incline, so about 5:45ish pace I think. Treadmills are my absolute downfall, so this workout was one of my proudest. I ran another 6 miles on the treadmill to get 13 on that plus the two I did at the race. I wouldn't mind not seeing a treadmill for a few years.

AM: Bill texted me pretty late this morning that he was meeting up with some blog guys for a run, and by the time I got to Sugarhouse Park, they had left, so I did a 4.5 mile loop on our Cemetery run, and then came back to the cars and waited. I only had to wait like 10 minutes before they finished their 10 and Bill kept going to get his 20. I joined him and we did a lap in SHP and then the cemetery run. I had to go to a farewell so I ended the run once we got back to the cars and Bill kept going to get his 20. I finished with 12.5.

http://connect.garmin.com/activity/278983133

AM: Easy four right after first period. I messed up my garmin at some point, but I did a loop I know is four.

http://connect.garmin.com/activity/278983110

PM: We went over to the Olivet cemetery and did three laps, then got on Shriner route and went to the fire station, where we headed back along 11th ave and then went up to Popperton and took the Red Butte Gate way back to the school for 12. The Popperton hill is a LOT nicer when you go down it :)

http://connect.garmin.com/activity/278983095

AM: Easy four on my own.

http://connect.garmin.com/activity/278983073

PM: We went down to Liberty and did 3 laps, then went back up to the school where we added the Yale loop and a bit more to get to 10.

http://connect.garmin.com/activity/278983061

AM: Went for 4.25 right after 1st period. I thought this run was exactly four, but it is nearly 4.25. So I added a wee bit to get 4.25.

http://connect.garmin.com/activity/278983029

PM: We went over to SHP and did five reps up Poker Hill and then five reps on the state hill, after which we did another lap while running the outside perimeter of every parking lot we passed, and then went back to the school. I went to 10.25 to compensate for my ambitious efforts from this morning.

http://connect.garmin.com/activity/278983015

AM: Easy four on my own.

http://connect.garmin.com/activity/278982991

PM: We went up Sunnyside to the Hogle Zoo, where we got on the Thunderbird/Flagpole run. Once at the fountain, we turned and went back down the 1300 S route, and then went across 1500 E and added some in the gulley to get to 10 at the school.

http://connect.garmin.com/activity/278982979

AM: No school on a Friday has got to be the best invention ever. I went on a nice 6 miles on my own.

http://connect.garmin.com/activity/278982967

PM: I couldn't meet up with the group for a run, so I went for 8 on my own. I did the Magna run from my house.

http://connect.garmin.com/activity/280607716

AM: This morning we met for a speed workout at the Oval. We warmed up 8 laps, then four speed changes, then Chris and I did a recovery lap, followed by another lap to not have to sit and wait for everyone. Our workout today was 5X1000. I was hitting two mile pace for these, so all of them just over 3:00, gauging off a 9:40 two mile. We had recovery back to the start of these, so about 350 meters. I hit 3:04, 3:05, 3:02, 3:03, 3:01. There was an ice skating race going on and consequently a ton of people in lane one on a good portion of the track, as well as these annoying bleacher things set up at opposite corners which took up three lanes, so with the tremendous amount of weaving and dodging we all had to do, Bill said at least a 2 second cushion for all of them. Overall a very solid workout with some good times. I didn't think I would be able to hit this workout too well since I'm super sick, but it ended up being a great workout. I was going to hit 100 this week, but I was too sick to run later in the day, so I left it at a measly 95 miles. Boo.

On the bright side, I had to leave work early cause I was coughing and sneezing so much :) Who knew people don't want sick people making their pizza?

AM: I was still a little too sick to meet up with Bill and Chris, who decided to run particularly early this morning, so I slept in and ran later in the morning. It was raining for the whole run, so I wore a waterproof jacket over everything, which made me uncomfortably hot during my run. I decided to take it super easy since my head was throbbing at the beginning of the run and just go at whatever pace felt easy and comfortable. I didn't look at my Garmin at all until I finished, and I averaged 6:40's for the run. A pleasant surprise to the pace I thought I was going, roughly a minute slower. I'm glad this 10 miler is starting to get faster, it means my XC endurance is coming back! Ah, brings me back to the warm, summer days :')

http://connect.garmin.com/activity/280607708

PM: I went for an easy 6 miles before work. About the same average as this morning.

http://connect.garmin.com/activity/280607700

AM: Went for an easy four after first period. 

http://connect.garmin.com/activity/280607696

PM: Today was our first time running on our track this season! We ran to the track from the commons and did a mile warm up and speed changes, then Chris and I did another half mile cause we were so far ahead. Then we went over to the asphalt hill and did ten of those. Once we all finished that, we went up to 1900 E and across that to 2100 S. We turned into the road at the East end of the park, and went the opposite way around to the West exit, then went down to 1300 E and then back to the school for 11.

http://connect.garmin.com/activity/280607692

AM: There was no school today because of all the juniors taking the ACT, and Natalie happened to be in SL today, so I met up with her for a run. We met at SHP and did the Cemetery Run with one lap in the cemetery, then a road lap back at SHP for almost exactly 8 to the cars. After we had some Noodles :)

http://connect.garmin.com/activity/280890861

PM: We met at Liberty in the afternoon for workout, just as Ben was finishing his! We did a sidewalk lap warm up, then two sidewalk laps of 30 sec on/30 sec off, then we did two perimeter laps and added some to get to 8 for the afternoon. Easy-ish workout. Time trial tomorrow!

http://connect.garmin.com/activity/280975342

AM: Went for an easy three mile shakeout on my own

http://connect.garmin.com/activity/281311947

PM: Today was our time trial! The events of the day were the 100, 400, and 1600. We were all required to do two each, so I obviously did the 1600 and the 400. After we got our team warm up, stretches, and drills done the milers started to warm up. Chris and I did two miles warm up, and a mile speed changes.After some waiting for the 100's to be over, we put on our spikes and went over to the line for the 1600. My original plan for this was to go out in around a 65, then keep the middle two lap consistent and under 70,  and then just finish with whatever I had left for what I figured to be around 4:35ish. But there was a nasty head wind today, and it became apparent to me that a 4:35 would be tough. So instead I just went for 4:40 or below. Also, I didn't start my watch when I thought I had, so I have no exact splits. I believe I took it out in 66, then hit a 2:15 800 (69), and I was surprisingly on pace for a good mile. I thought that I was holding my pace down well, but my 1200 was 3:30 (75, oops), and my overall time was 4:41 (71). I was feeling tired by the last lap, and the brutal wind right on the finishing straight wasn't helping. The third lap annoys me. It felt like I was holding my pace down well, but I slowed down a ton. Plus, I didn't kick as fast as I would have liked. Oh well. It's a good time for just running by myself, anyway. After that I did a little over 1.5 miles in my spikes before I did the 400. It felt slow, mainly because of the wind. I have no idea what my time was though. Then after we wrapped everything up, Bill and I went for a six mile run to get in the miles.

http://connect.garmin.com/activity/281311935

AM: Went on an easy three on my own this morning. It's starting to warm up :)

http://connect.garmin.com/activity/281637829

PM: Today has had it's ups and downs, but overall a good day. We did our usual City Creek run, and back along South Temple. Sarah stayed with Garek and I all the way to City Creek, where we stopped to wait for Bill, John, and Dakota to catch up. Then Sarah and Bill went up the canyon to get in some more miles, and the guys and I went back the usual route for 10. Sarah is staying with me longer every day! She kept up with me all the way to the fountain, which has a LOT of uphill on the way there. Somebody is following in the footsteps of a certain BYU runner.... ;)

http://connect.garmin.com/activity/281637824

OH yeah, I was in the paper today :)

http://www.sltrib.com/sltrib/tribpreps/55947790-190/gutierrez-east-track-students.html.csp

AM: Went four on my own.

http://connect.garmin.com/activity/282910424

PM: Today we met at the track for practice. After everyone split, distance did 8X K-Hill, and then we went for a run. We ran to Fairmont, where we did ten strides in the field, then staircased down to Liberty, and went around the park back up the school. That was 8.5 plus the 1.5 from warm up and hills for 10.

http://connect.garmin.com/activity/282910370

AM: Today we met at the Oval for speed. We did four laps and stretched while everyone was arriving. Then we did another four laps warm up and then four laps of speed changes, afterwhich I did two laps recovery. Then we changed shoes and did another lap before starting the workout. Speed today was 6 X 800 at 2:20-2:22 with a lap recovery for Chris and I. When I heard my times, I thought I had this workout in the bad easily, but that wasn't the case. I took the first one out too slow(74), so I had to really pick it up the second lap(69) and still ran slow (2:23.9). The next one I made sure to run pretty even splits, and hit 2:21. After this one I was hurting a lot more than I expected to be. 2:20 didn't sound that fast, but running speed at the end of a 100 mile week has it's downfalls. After this one, I prepared for this workout to really suck, and just bit the bullet. The next four were 2:21, 2:19, 2:18, 2:18. Surprisingly, the third hurt the worst, and I decided to stop focusing on hitting splits after that because they were throwing me off, and I just started pushing the whole rep. Not only did they get a little faster, but they also started to hurt less. The second half felt a lot better than the first half. At least I learned something from this workout... After I did six laps cool down for 10.5 miles for the day. 100 miles this week! :)

AM: After forgetting about Daylight Saving Time this morning, and being severely thrown off my usual Sunday routine, I got around to running. It was a beautiful spring morning, still a little cold, but once I warmed up, and I had to take off my sweater and leave it on the lawn as I passed my house. It felt awesome to just run in a shirt and shorts again. Spring is here, which means that Summer is that much closer :) I did my usual 10 mile loop and as usual, didn't worry about pace or even look at my watch until I finished. 6:34 avg

http://connect.garmin.com/activity/282910318

PM: After work I went for an easy four miles in the dark.

http://connect.garmin.com/activity/283449138

AM: Today was a late start so I was able to get in my run before I left for school, AND sleep in. It was a quarter too long.

http://connect.garmin.com/activity/283449132

PM: It was a long time before we finally got going with practice. There was a lot of finalizing of paper work and setting up the rail around the track, then voting for captains. After what seemed like an eternity, we got on our workout. We did two miles warm up, then did 10X 1min on/.1 min off on the track, which made it seem longer than usual, then a mile cool down. After that Chris and I added grass laps until I was at 8.75 for the afternoon. I would have liked to get in another mile or two, but it was getting really late and my stomach was hurting cause I was so hungry. So I just left it at 13 for the day.

http://connect.garmin.com/activity/283449118

AM: Went on an easy six on my own.

http://connect.garmin.com/activity/284123062

PM: Today was our first meet of the season, despite it being just a practice meet. I didn't even know if I was running at all, seeing as neither Brighton or Judge has any guys for even some of our  mid Varsity to race. But, I ended up doing the mile and 800. After two miles warm up and a mile speed changes, I raced. It felt like our time trial last week. I just took it out in a 65, I believe, and then I think my third lap was a 71, and the rest were 70's. It was an okay time for me pushing myself, but it definitely didn't feel like an actual race. After that I ran around some more, helped run the meet a bit, then warmed up again for the 800. John took it out in a 60, and I hit 61. Then on the next lap I passed him with 300 to go and hit a 2:05. Technically, this is a PR. Even though I have despised the 800 as long as I have been a runner, I kind of would like to race it now, on fresh legs, just to see how fast I could run it, seeing as I only ever run the 800 on already beat-up legs. But, if I didn't, that'd be fine :) After that Chris and I ran around a lot more, then went on a short cool down outside the track, and then came back and finished some more mileage and helped put stuff away. I believe my afternoon total was 9.

http://connect.garmin.com/activity/284123056

AM: Went on an easy four after first period. 

http://connect.garmin.com/activity/284123052

PM: After some barefoot 'X' strides on the field, distance went out for our run. We did the Red Butte run all the way to the fence, then back down and to the school the Legacy Bridge way. Once at the track we added a mile to get to 10.

http://connect.garmin.com/activity/284123044

AM: Went for an easy six on my own.

http://connect.garmin.com/activity/284453144

PM: After we got stretches and drills done, distance did a mile warm up, two miles speed changes, then we practiced hand-offs for the meet this Friday/Saturday. We did 4X400 at 75% of race pace, or about 80's. These were mainly just to open up stride and get in some good hand-offs. I was fast jogging the whole time, and I would throw in a little sprint towards the last 20ish meters, just to pick up speed and simulate the baton pass a little more closely. I was handing off to Chris. While he did his 400, I would recover, and vice versa. After that, he and I went to the gulley because there was shade and some cooler air for cool down, and added some more at the track for 8.5. It was actually hot today! I'm so glad winter is over :')

http://connect.garmin.com/activity/284453142

Later PM: I had some spare time later in the evening, and it was such a beautiful afternoon, that I went for another run. Plus, I need the miles! I did my four mile loop, just as the sun was setting. It felt amazing!

http://connect.garmin.com/activity/284453136

AM: Since later today I would be at the Cougar Relays, I went for a longer run in the morning. I did 8 miles after first period. 

http://connect.garmin.com/activity/284765186

PM: Today was the first day of the Cougar Relays. Only Frosh/Sophs ran today, so I just tagged along to cheer/hang out. Once there, I did two miles with Chris and John to shake out. Then I watched some race, and did another two miles cool down with Dakota, Chris, John, and Garek. After that, I sat around some more and did some cheering, and then went for a small run to finish miles for the day. I was feeling pretty good during the short run. I did a little over 5 at about a 6:20 average, with hills. Then I got back and waited until everyone finished their races before the team left. I excited for tomorrow!

http://connect.garmin.com/activity/284765182

After arriving, I got started with warm up and did 2 miles. Then I went to put the spikes in my shoes, and right then they called the 3200 boys to the bullpen. I hurried over there and got some more warm up and strides past the bullpen. It quickly became apparent to me that this was going to be a race against myself. I'm getting tired of having to push on my own :/ Anyway, Bill told me to hold 70's as long as I could. It was an okay race. A good time for just pushing myself and for being a such high miles, but I definitely feel like I'm ready to go a lot faster. I can't wait for the Davis Supermeet! I did two miles cool down with Chris and once I got back, found out I was placed in the 4X800. So I warmed up again and did that with Dakota, Mo, and John. I think I ran a 2:09-:10. I was definitely feeling the miles during that. Not long after that, I did the 4X1600 with Dakota, Chris, and John. I was excited for this one because there were a few sub 4:40 guys to face off against, but in the bullpen, they splits it into two heats, and as luck would have it, I was placed in one heat, and the sub 4:40 guys were all in the other heat.Great. I think I went like 4:43 in that, and I was exhausted after. On the bright side, that mile was my 100th mile! So I cooled down to my stuff, and headed home. I am really excited for this next week. I'm coming down in miles for the first time in a month!

http://connect.garmin.com/activity/285172709

AM: This morning, Bill and Chris came over to my house so they could do my ten mile loop with me. We did the run at an easy pace. It was nice for a change to have someone with me on this run. 

http://connect.garmin.com/activity/285775606

PM: Went for an easy five after work. Warmer weather come back :(

http://connect.garmin.com/activity/285874055

AM: Went for an easy four on my own.

http://connect.garmin.com/activity/286025912

PM: Today at practice the guys did something different from the girls. Tomorrow is the girls day of the Supermeet, so they all did some easy stuff, and the guys went for an hour run. We went four miles straight up Emigration, then back down. Chris and I kept the pace nice and relaxed.

http://connect.garmin.com/activity/286228894

AM: Went for an easy six after first period this morning. 

http://connect.garmin.com/activity/286579818

PM: The girls were at the Supermeet today, so it was just guys at practice. It felt weird.... Plus, some of the guys went to the meet anyway, and so there wasn't very many guys at practice in the first place. Anyway, the sprinter guys did their workout, and the distance guys did our workout. We did two miles warm up, two miles of speed changes, and a mile cool down. Chris and I went out and back a mile on the Shriner run for warm up, and then did grass laps for our cool down. Tomorrow is the first REAL race of the season!

http://connect.garmin.com/activity/286579810

AM: Went for a quick two mile shakeout. 

http://connect.garmin.com/activity/286937405

PM: We got to the meet and after some walking around and killing time, Chris and I went for a two mile shakeout. We had plenty of time before our race still, so I just relaxed by the stuff and watched races. It was raining off/on the whole meet, and the wind was really shifty. At times it would be pretty strong, and other times the air was perfectly still. When it came time, we went for a mile warm up, then did 20 sec on/40 sec off to simulate speed changes, and went in the field to do strides before the race. I got the new Nike Victory 2 spikes, and I am excited to try them out. We started and I didn't get the best position off the line. I was in lane two for the first three laps. We were hitting very consistent 70-71's though. On the fourth lap I made a tiny surge past one kid who was right in front of me and making me sit in lane 2. After that, I had a nice spot running in outer lane 1 right behind Brayden and Alex, and Preston was running next to me on the inside. I was relying on the Davis guys to push the pace and hit good splits, so that I would just have to keep contact, but they weren't running as fast as I expected. I wanted the mile to be really close to 4:40, but we hit a 4:46-47. The race remained unchanged for the next lap or so, and with about 1000 meters to go, there was movement. Preston had fallen off, Alex was slipping, and some kid from Riverton I've never seen before moved past me. With two laps to go, Riverton dude, whose name is Brady apparently, started to fight Brayden for the lead, and thus they picked it up. By this time, we had started lapping people too. With 650 I slipped off them a bit, and I just couldn't catch back up to them. They gapped me by a bit, probably about 20 meters or so, and I just finished the last lap with what I had. I ended up 4 seconds behind Brayden, and 8 seconds from Brady.

     I have mixed emotions about this race. I did really well until the last 650 meters, and I feel like I could have stuck on them the next lap if I just stayed focused. Also, this race didn't have the level of competition I was expecting. I figured there would be fast Davis guys as well as other fast individuals, but no dice. Still, it was a good field. I also didn't feel as fresh as I thought I would. I have tapered a tiny bit, but I've been at high miles a long time. The biggest disappointment was with my time. I really wanted a low 9:30 or even better. Oh well. I'll take a PR any day. I cooled down 2 miles after my race. Now, I have to recover, because we have Pineview on Friday!

http://connect.garmin.com/activity/286937399

AM: It snowed all morning so I waited until the end of second period to see if I could catch the snow at it's mildest. With about 20 minutes left the snow stopped almost entirely and the sun even came out. I quickly seized me chance and changed into my running clothes. It took me probably four minutes to change and get outside. By the time I was outside, the snow had come back worse than ever - it was practically a whiteout. Lovely. I managed to not run in bad snow storm all winter and thought I was in the clear by now, but Utah thought otherwise. I got four miles in at a quick pace and was late to third. Fortunately, that class is also practically a free period :)

Boo. My garmin is being weird and not uploading new activities. 

PM: After the normal warm up, stretches, and drills, we all got started with what we had to do. The few of us going to PV tomorrow did 1.5 warm up, 1.5 speed changes, two progressive 300's which I hit in 42, and another mile cool down. Then I changed assuming we were done, and when I walked back out of the locker room, I was told to practice hand offs. So I did them barefoot in skinny jeans. PV tomorrow!!

AM: Went on a 2 mile shakeout run before heading down to St George for the race.

PM: We made a few bathroom stops on the way down, but we assumed we had time since the girls would all go first. Well we got to the race and found out that they were doing the seeded girls and then the seeded boys, followed by the rest of the heats of both. So I was very limited with warmup time. I hurried and changed, then got on the track for two quick miles. The weather was magnificent. Just the right amount of heat and a little windy, although I didn't notice the wind in my race. I finished the two miles, and brought my spikes and water to the inside of the field. They had just started the girls, so I spiked up and got going with strides and a few drills. They eventually lined us up and after some waiting at the line, they finally started us.

        I got an okay start. There was quite a bit of jostling and elbowing for the first whole lap, and I just stuck to the inside for the majority of it. I could tell we were going slow. When we hit the finishing straight of the first lap, a few guys moved around, and I scooted out to lane two, sitting right on the guy in front of me. There was probably 5-6 guys in front of me. I believe we hit the first lap in 71 or close to it. I actually don't remember any exact splits after that. Neither my coach or my team mates remembered them... That's how you know the race got intense :)

        Coming off the first curve of the second lap, Ben made a move, I'm guessing because he was boxed in where he was at, and moved into the lead. I saw him moving and moved with him. Once Ben got to the front, he slowed down again. The move I made carried me into the lead, right next to him. For a second I debated what to do next: run in the lead with him, or take the lead and push the pace. I knew the majority of the fast guys in the race were closers, and if I sat in the lead with Ben, the pace would have been slow and I would have just gotten out kicked by a ton of guys. So, I took the lead and didn't necessarily surge, as much as just increase the pace. I had taken the lead by the 600, and lead until 1200. The whole time Ben was a stride behind me, and everyone sat on him.

       I knew there was going to be at least Ben and Jake who would move at 400, but I was expecting 3-4 guys to move with them. On the gun lap, Ben, Jake, and a kid I've never seen before called Talem from Wasatch High, moved past me. I tried moving with them, and was more successful than I usually am at moving with guys passing me, but they were still slowly pulling away. A little before 200 meters to go, Kramer caught and passed me. I worked on closing on him on the curve, and on the final stretch manged to pull out a good kick and pass him back finishing fourth.

       Overall, a good race and a PR by 7 seconds :) I sort of just ended up in the lead, and making the bold move to lead it ended up being a smart choice. Especially against a field full of closers. This race gave the confidence I needed to not be afraid of leading, and to know that I am strong enough to set a fast pace. In short: be more aggressive. I was also surprised with my kick. I've already raced this week, and wasn't really feeling that fresh before the race.

       After I went for a cool down run with Ben through the surrounding neighborhoods. That was about four miles. We mainly talked about school and certain classes. We are practically the same person academically, so it was a nice conversation. We came back to the track for water, and I stayed to watch our guys race while he went off for more cool down. All four of us ended up PRing, which was awesome. Then after we all raced, we went out for our run. I remember the run from last year more than my race. This year was cold compared to last year. After six miles, we got some food and then headed back up to SL. Running of the Leopards tomorrow morning!

http://connect.garmin.com/activity/287928469

AM: I woke up and saw that it was snowing. Such an unpleasant difference from the weather yesterday :( I was lagging all morning, and got to the race pretty late. By the time I got off the shuttle at the start line, I had about 6 minutes to find who ever had my bib number, and warm up. My entire warm up was probably 4-6 slow, icy strides. The entire course was icy. They started the race about five minutes late, but when they finally started us, I took it out hard like Bill said, just to see what other fast guys there were in the field. No one went with me, so I new I knew I'd be by myself for this 5k.

      I was not feeling as fresh for this race as I did last year. My legs felt heavy and my breathing was off. My watch has been stupid lately, so I had to reboot it, and I forgot to go in and have it lap me, so I don't know any of my splits. With the last stretch of flat, I'm guessing my first mile was somewhere just under 4:40. I hit the turn onto Arapeen, and held the most consistent pace I could up the hill. I believe the slowest I saw my pace go was about 5:08. Pretty soon I got to the flat and then the downhill, and brought my pace to under 4:50 again. I turned back onto Sunnyside and did my best to lean forward and use the downhill as efficiently as I could. This is the final stretch to the track, so I made it a point to push there. The sharp turn into the track was really icy and I had to slow down a lot to not slip. I got on the track and finished as strongly as I could. My watch said 15:03 but the timer next to the finish said 14:58. I was really hoping that my watch was off and the timer was right, but as usual my Garmin was right :/

       Overall a good race, I think. Considering the bad running conditions, and how tired I was, I had an okay race. I really would have liked to see my time under 15 flat, but oh well. Downhill isn't my strength, and I feel like I ran it well in the course. After sitting around forever for awards and freezing half to death, Bill, Sarah, Chris, and I went for a cool down to the cemetery, where we did 2 laps, and Chris and I went back to the track while Bill and Sarah added more.

http://connect.garmin.com/activity/287928426

    Oh, one last thing. I've run this race all four years of high school now. I think it's interesting to reflect on past years and where I was then. My times from 9th to 12th grade have been 23:23, 18:54, 15:51, and 15:03. Those numbers speak for themselves.

AM: I met up with Bill and Chris at the river trail on 5300 S for a long run. Chris and I were going 15 and Bill was going 20, so we did 7.5 out and back and then Bill just continued on for another 2.5 miles and back on the south part of the trail after we got back to the cars. When we started, we warmed up for 2 miles and then started 30X(1 min on/1 min off). Every third rep, Chris and I would turn and recover the opposite direction to meet back up with Bill. I believe our turn around was at about the 18th or so rep. The on was supposed to be at around 80%, which ended being about 5:20's most of the time. We averaged 6:43 for the whole run, and I believe our average for just the fartlek portion was in the 6:15-6:20 range. The on's weren't really that hard to hit, and the fartlek made the 15 miles go by pretty fast. Still, I felt drained by the time we finished. Because of so much turning and running back, we hit 15 with a little over a quarter mile left before the parking lot, so Chris and I just walked back. I had my protein shake once I got home. 

http://connect.garmin.com/activity/288650049

AM: Went on an easy four this morning. Felt great, 6:25 avg.

http://connect.garmin.com/activity/289013523

PM: After the usual track stuff, we did our Avenues hill run. We ran down 1300 E to South Temple, then regrouped at T street. They were pretty easy until we passed the cemetery, where they get a lot steeper. After we finished on 11th ave, we ran back to East the usual Shriner route. I was feeling pretty tired today. I felt amazing on my morning run, but at practice that energy was gone. It was the tired I can only best describe as my legs feeling hollow. I don't think I realized until now how hard the run yesterday really was. That was a lot of time running at a fast pace. When we got back, Chris, Sarah, and I did a grass lap while everyone else got back. Then we did our 2 progressive 300's. I had to chase down John. I nearly caught him on the first one and that made me move a lot faster, but I don't think he went as hard as he should have. My times were 41 and 43. Then we did one grass lap to get to 8.

http://connect.garmin.com/activity/289013517

AM: Went on an easy four miles. These mornings runs have been at a quicker pace lately... 6:30 avg

http://connect.garmin.com/activity/289377968

PM: After the usual track stuff, we warmed up a mile and then a mile speed changes, and changes shoes for speed. 3X1200 with a lap recovery, and 6X200 fast, with a half lap recovery back to the start. My goal times for the 1200's was 3:30. I wanted to make sure I didn't go too hard on the first one, so I took it out in 70, and then came back with (69,69) for a 3:28. I recovered the lap and then jogged about another 150 meters out to the group and back. Next one was 3:30, in all 70's. Same recovery, then the last one, in 70, 70, 69 for 3:29. I tried to close with a faster lap, and for the most part was successful. To think of it positively, all I had to do was run one more 70 and I could have hit 4:40 miles! Another lap recovery and then we did the 200's. We were supposed to run these as if we were kicking in a race, so they would be quick. I hit 27, 28, 29, 29, 27, 27. John would pull away a bit right off the start, then with about 120 to go I would work to close on him and finish a half stride behind him. It was nice to be able to catch up to someone in workout. Then I did another lap in my flats, changed shoes and did some cool down to be at 9.

http://connect.garmin.com/activity/289377966

AM: I decided to go for a longer run this morning to cushion my mile. I originally planned for 6, but went a little far when I added some of the Shriner run, so I hit 6.5

http://connect.garmin.com/activity/289725633

PM: After the usual track stuff, distance went over to the gulley and did three laps. The fence is closed off again >:( so we had to do figure eights in the gulley to substitute for a full lap. I think we ended up running a little more than three laps. Then we met over at the white tree at Sunnyside, were we did three sets of arm swings, then ten strides across the soccer fields, and then back to the track and we added a two mile loop down by East towards Judge, and back for 8.

http://connect.garmin.com/activity/289725622

AM: Went for an easy four on my own.

http://connect.garmin.com/activity/290080067

PM: After track stuff got done, distance went up to Sunnyside for a fartlek workout. We did a lap around the park and back to the white tree for warm up, then after some arm swings, did 10X(90sec on/90sec off) around our usual soccer field loop. Most of my on's were in the 4:50 range, just depending on how much hill I got in the rep. A lot of them were in the low 4:40's :) Afterwards, we did another lap around the park and went back to the track, where I added a grass lap to get to 8.

http://connect.garmin.com/activity/290080056

AM: Went for an easy four on my own.

http://connect.garmin.com/activity/291544596

PM: Today we had the usual day before race workout. We did two miles warm up, two miles speed changes, and two miles cool down. UVU Invite tomorrow!

http://connect.garmin.com/activity/291544585

AM/PM: This was the longest I have ever been at a track meet in my life. We got to UVU at 8 am and didn't leave until 8:30 pm. What was worse was I was only running the 3200, which was the second to last event of the day, so I got to sit around in the hot sun for over ten hours until my race! At least I got to work on my tan while I waited ;) (except now I look like I'm a different ethnicity....)

      Anyway, the race. I went for a two mile shakeout in the morning part of the meet, and then sat around until my race came along. After a quick run to the store for some much needed food, we got back and Chris and I started warming up. We got two miles in, then another mile of speed changes we did in the parking lot. We got to the bullpen just in time to be seeded and then we had to wait for another 15 or so minutes once on the infield of the track to actually start. I got in a good amount of strides and then we all lined up. I was seeded #3, so I was in lane two. We started and I got out really well. I didn't have to sprint to get good position and just wound up in the front. They started us in two alleys, so after the first curve the other alley of guys merged with us. Two guys went out hard and settled right ahead of me, so I stuck on them. I honestly didn't feel like we were going that fast, but I could hear that we were gapping the group behind us. We came through in a 69 first lap, which was slow if anything. I passed the first guy ahead of me, and then by 600 meters had passed the guy in the lead. I knew those two guys would fall off, but I didn't think I would break away from the pack this early on.

      I took the lead and came through the 800 in 2:19, which was a perfect split. My goal for this race was just to hold 70's for as long as I could. At this point, I knew that I wasn't just going out too hard, so I started to push the pace and try to extend my lead. I forget what my third lap split was, but my mile was 4:40. Again, right on. So far, this race was going unusually well. I think it was in the fifth lap that I took a glance back, and saw that I had about 30 meters on the pack. I know I shouldn't look back, but I just couldn't help it! I looked back again during the seventh (I think) lap, and had extended my lead to about 40 or so meters. I just focused on keeping a solid pace the rest of the race, and finished with as fast of a last lap as I could. It's really hard to kick with no one around. I know that my last lap was a 70, so laps 5-7 were slower. I know I can push those laps a lot harder if there were people with or ahead of me. That was the only bummer with this race. I had to push the pace on my own again, but fortunately, I won't have this problem much longer... especially not at Arcadia :) But all in all, a good race. It's against the runner's code to be unhappy with a PR, you know!

      Afterwards, I did two miles cool down before we finally left the meet. By the time we got home I was absolutely exhausted, mainly from just being in the sun all day and not doing anything, and I passed out. I woke up the next morning and realized that I needed four more to hit my miles >:(   Boo. I hate not hitting my miles. 86 is such an uneven number :/

http://connect.garmin.com/activity/291544569

AM: Woke up to an unbelievably beautiful morning. Sunny and no wind! It was one of those mornings that you can't wait to get out there and run :) This was also the first time in awhile that I've done my 10 mile loop by myself. It went by quickly and I felt great! Just a great start to my day. 6:22 avg.

http://connect.garmin.com/activity/291544529

AM: Went for an easy four on my own. Felt good. 6:11 avg

http://connect.garmin.com/activity/292130315

PM: We are finally on Spring break, and today we had our last hard workout before Arcadia. A lot of people were out of town and everyone was pretty busy anyway, so this workout was more of an individual one. I got there a little late and was behind Dakota and John, but caught up to them by mid-workout. We did a mile warm up and speed changes, then 1 mile at 2 mile pace with equal time recovery, then 4X400 at about 2 mile pace, then 3X(300,200, 100) with one lap recovery in between each set. I hit good, consistent splits on the mile (69, 71, 71, 70) for a 4:41, which was a bit faster than my actual two mile pace, but it certainly is my goal pace :) I did two laps recovery in the time I had, then did the 4X400 with John, handing off the baton with him. I did one while he recovered, and vice versa. I hit 66, 66, 65, 66. Then we started the ladder sets. We didn't have a goal pace for these, so we did them as quick strides. All of the 300's were 48's, all the 200's 32-33, and all the 100's about 12. Then we did two grass laps cool down and a little extra to get 8.5 for the day. I still felt good after this workout, which was surprising for the type of workout and the wind, which I have failed to mention prior to now, but nonetheless, sucked.

http://connect.garmin.com/activity/292130311

AM: Went for an easy four on my own. Felt great. 6:11 avg

http://connect.garmin.com/activity/292560461

PM: Some people are already down in Cali, so today those of us still here ran on our own. My workout was 2 miles warm up, 4 miles @ 6:00 pace, then 1.5 cool down back to my house. I did this workout somewhat on my ten mile loop, so there was equal parts slight uphill and slight downhill. Plus there was shifty wind, so no matter which way I ran, it never quite seemed like the wind was to my back, but I was also never running against it. I felt really good after my warm up, and ended up hitting a 5:45 first mile, so I just decided to lock onto 5:45 pace. I finished the tempo almost exactly 1.5 miles from my house, so that was perfect cool down. I averaged 5:42 for the tempo, and coincidentally enough, 6:00 for the entire run :)

http://connect.garmin.com/activity/292560435

PM: Didn't go on a morning run. I flew down to Long Beach today, and after some dinner, Chris and I did 4 on the treadmills at the hotel. Finally, beautiful, warm Cali :)

AM: We slept in a little bit, but finally we all got out of bed and got going with out run. We are all racing tomorrow so we kept it light. We ran along main road until we saw some stadium lights off in the distance, so we turned on a street that crossed over the highway and worked our way over to the lights. We lucked out and actually found a nice track. After circling it and finally finding a place by the fence loose enough on the bottom to crawl under, we did about a mile of fireman, then worked on some hand-offs, then I did some strides on the field, and we headed back to the hotel. After getting some food and picking up Sarah from the airport, we spent the rest of the day at Knott's. So much fun for just one day!

http://connect.garmin.com/activity/295454526

AM: Went on a quick three miles shakeout on my own this morning.

http://connect.garmin.com/activity/295454510

PM: We were at the Tiger meet first, where the guys and I practiced hand-offs in the field and I got about 1.25. Then we headed over to Arcadia. I warmed up some on my own and some with the guys and some with Bill. Pretty soon we were all in the bullpen getting ready to race. After some strides they marched us over to the starting area. They are very prompt and organized at this meet. Finally I got a baton and lined up since I was the first leg.

       I remember practically nothing from this race. Honestly, I have never had more fun racing than I did today. We started and like always the pack was tight. I kept good position and eventually moved up to the point where I took the lead at about 1000 meters. I held it until about 300 to go when a guy swung on me and I went with him pretty well. He didn't gap me by more than a stride or two. One of my contacts had ripped the day before so I couldn't wear them, and I wasn't going to race with my glasses, so it was a bit of a challenge finding where Chris was on the line with my eyesight, but I got it to him well enough. Afterwards, I wasn't the least bit tired. I believe I ran a 4:22, so a second PR, but I felt like I could have run another 4:22 right after. I felt like I held back a good amount in this mile, because I wanted to save my real energy for tomorrow. It was fun to get to race with the guys as one team. We all PR'ed and ran faster than we were seeded as, so all in all a great race. Afterwards I cooled down some between watching some race and a little more after.

AM: Got over to the race and I started to warm up. I was the only one racing today, so I warmed up by myself, just getting into racing mode. I did some strides and drills by the basketball courts and got my spikes and headed over to the bullpen when the called my race. I was in the fasted Rated Mile, so I thought I was in an appropriate race. Like yesterday, they were very prompt with the races and we were taken over to the starting line right on time. 

      The race went out decently fast and I got a mediocre position. Unlike yesterday where there were three aisles of starts for the 4X1600 to accommodate 30+ runners, there were only 11 of us on the one curved line, and I had hip #1, so I had tons of room on the line in lane 1. Anyway, I just stayed on the inside for the first lap, and I hit a 64. I was about sixth or so at this point. There was a lot of movement going on for the lead and for the inside, but I just sat as far inside as I could and went with the group. The last lap rolled around (I was about 7-8th) and a spot opened up and I scooted out to lane 2 and swung around some guys with 300 to go and slid into sixth. I started to close on the two guys in front of me, and swung off the final curve and kicked hard past them finishing fourth in 4:20.17.My splits were pretty consistent, 64, 65.5, 66, 64.5. (Those are approximate)

     I definitely did not feel as good after this race as I did after yesterday's mile. I also didn't feel quite as fresh for today. More than anything that scared me for the two mile later. I'm indifferent about this race, really. I did PR and that's good and all, but I feel like I could have run so much faster. I kind of feel like I never got mentally 'in' to this race. I really wanted to break 4:20, but this was a full mile, so for a 1600 I guess I did. Anyway. I cooled down to get to 6 for the morning, and then we went and got some food and then spent some time at the Hollywood Walk of Fame, before returning to the hotel where I took an ice bath and relaxed some more for my race later.

http://connect.garmin.com/activity/295454472

      I would like to note that this will be the longest entry I have ever written....

      We finally got back over to the race and I immediately started to warm up. It was darkening fast and I was excited to race under the lights. On my warm up I mentally prepared and told myself that I wasn't going to mentally skate by this race like I did the mile earlier. I made sure to do everything I could to get myself mentally 'in' to this race. In the back of my mind I had the fact that I have already raced twice looming, but I just told myself that I am well tapered and am just as fresh for this race as the first. After some strides and drills, I grabbed my spikes for the last time and headed into the bull pen. I was seeded 11th this time, and they promptly worked us over to the starting line. There were more of us in this race, so they divided us into the three aisles. I was the first one on the second aisle.

      The gun went off and I got out in front of my aisle. When the three merged, I settled into the front of the pack and eventually worked my way inside. There was a lot of pushing and the bottom of my foot got kicked/scraped several time by guys running to close behind me, so it was a really tight pack. There was guys running in front by a couple meters, but the entire race the announcer kept saying "so and so is in the lead, but right on his heels is that pack of 20 boys," so I knew that there could potentially be some falls. It seemed like after every curve, guys would try and move around one another to get a better position, and every time that happened, lane one in front of me would open up nice and clear, and I would just scoot up and continue running on the inside. I did that literally after every curve, so I had a good position for the majority of the race. We hit the mile in 4:36-37, and the pack was still really tight. After this point, I totally forgot about times and just focused on not tripping with all the guys around and behind me. I never realized that the pace was getting faster, just that I had to keep running in lane one. With about 900 to go I swung around a huge pack of guys and settled into outer lane one running right on the heels of the two leaders. Two guys, I think, surged at some point in lap 7 and one took the lead and the other crammed himself between me and the two previous leaders. With 500 to go I swung around more guys and got into 3rd. I ran right behind him and with 300 to go swung on him and just gave it what I had. The leader had broken away and was 20 or so meters ahead of me, and with 100 to go I kicked hard and closed that gap to exactly 1 second. I finished and felt strong while doing so. I have never really felt like that before. I don't really know any splits, but a 4:37 first mile means a 4:30 second mile, which makes me happy:) Plus, my last lap was a 62, which also made me happy :) (I know I mentally skated the mile because my last 400 was two seconds faster in the 3200 than the mile) I was happy with second and as I was crossing the line, looked for the first time since the mile at the clock and saw 9:07.94. 

       I am really happy with this race. A PR by 28 seconds, and another medal :) I was aggressive and focused on just racing, and in the end the time came with my place. The only thing I could have done better in hindsight was not let the leader break away and have him beat me, but overall I am still pretty pleased with the race. The best feeling in the world comes when you have a great race under high pressure, so the rest of the day I was on cloud nine :)

       After my race I watched Ben pull out an insane kick and win the 3200 over Montoya with an incredible 8:45.74. That race was an absolute pleasure to watch and I am so happy for him. He is now US #1. After that race I cooled down with Chuk and Jaydn for like 20 minutes. They talked to me about UVU and the program there, and we talked about other things as well. After that I cooled down a bit more with Bill until I got 6.5 for the afternoon and then we went to dinner. Just overall a great racing day and I am so happy we came out here to Arcadia.

http://connect.garmin.com/activity/295454463

AM: Today we slept in quite a bit and finally Chris, Bill, and I went for a long run on the beach boardwalk. We parked about a half mile from the beach, and ran down to the boardwalk. After stretching some sore calves we headed south on the same trail for about 6.5 miles. We just ran along the coast the whole time. I know it sounds like a beautiful, relaxing run, but a number of factors kind of made the run unpleasant. First of all, there were soo many people. We were weaving and dodging every third step. It was incredibly annoying and the biggest upset about this run, but also the humid, salty sea air mixed with some hot sun makes for some uncomfortable sweating. Still, it was great scenery of the ocean and beach..... ehem. We went out a half mile from our starting point and back, then back to the car for 15. We held a good pace for the run, 7:06 avg.

http://connect.garmin.com/activity/295454456

AM: I flew back to Salt Lake bright and early this morning. I went from sunshine and palm trees, to clouds and rain :( After getting back from the airport I spent a few hours at the doctor with my mom, and didn't get to do my morning run. I decided to not go to school.

PM: I got back from the doctors really late and couldn't make practice, so I went for my usual ten mile loop. It was raining the whole time, which sucked. Plus I was just down right tired and the run was not enjoyable. I was so happy to just get back and lounge around in my sweats the rest of the day. On a good note, I later found out that practice was canceled, so at least I didn't miss practice! .... but still overall a dreary, sucky day.

http://connect.garmin.com/activity/295454446

AM: Went on an easy four on my own.

http://connect.garmin.com/activity/296281566

PM: After our track warm up, we skipped straight to dynamic stretches and drills because it was way to cold and windy for static stretches. The wind was absolutely horrible. It was a strong, icy wind that made running in any direction a chore. Those of us that could meet at the Oval later did only a mile warm up and and speed changes, then planned on meeting at the Oval later.

Later PM: Once we finally got going at the Oval, we did 8 laps warm up, 4 laps speed changes, then I did a lap recovery. After putting on our flats we started our speed workout. 6X800 with one lap recovery in between. What sucks about PR'ing by as much as I did on Saturday, is that two mile pace is now considerably faster for these types of workouts. Now my goal pace was 2:17. I knew I would have to push myself, but I was confident that I could hit them. I wanted the first one to be right on, so I took it out a little bit slower, but then heard my split at 71 and realized I slowed way too much, so took off at 400 and hit 2:14. After this one I found my pace and went 2:16, 2:15, 2:15, 2:14. The fourth is when they started to hurt. I was on my recovery lap when I got the first speed workout 'surprise' of the season! Yay!! :) My goal for the last one was to go out in 62, then work on closing the last lap and moving when I should. I took off and hit a 62 first lap. I felt the pace by the 200, and thought I had slowed, but was right on at 400. I pushed hard the last lap and focused on bringing it in at 200. I gave it what I had and was surprised to see 2:05 on my watch.

       Overall a solid speed workout. I hit the times I needed and surprised myself with what I had left for the last rep. Then we did 11 laps cool down to be at 11.5 for the evening.My legs are SORE.     

AM: Slept in way too late, but finally went for an easy four on my own.

http://connect.garmin.com/activity/296281553

PM: Today we had a trimeet out at Cyprus. We got out there and the usual group was given a workout. We did an 8 mile run and threw in 10X(30sec on/30sec off). The fartlek was at about a stride speed, mainly to loosen up and get a little faster turn over. We went out to 8400 W and then did the Magna Run with a detour on the dirt road I usually take. Once we hit , we turned and started the fartlek. Then we just run back to Cyprus. I felt good on the "on's" but after those I felt how sore I really was. I can't remember the last time I was this sore. And I usually don't get sore in the quad/thigh area, just the calves, but my entire thigh is quite sore.

http://connect.garmin.com/activity/296281547

AM: Went on an easy 3 mile shakeout.

PM: We left the school late and I was worried I wouldn't have enough time to warm up since the 3200 was the first event of the day. I ended up having plenty of time. We got there and I got a quick two mile warm up before going over to the bullpen. They did three heats so I still had over twenty minutes for my race. I stayed hydrated, jogged around some more, and put on spikes when they took us over to the waiting area. Once they let us on the track I got in a few good strides and we lined up. I was second on the line next to Jake.

       The race went out and Jake sprang into the lead. I was a bit boxed in right off the line, and then they fired the gun and called us back. They would have timing problems the rest of the meet. On the second start Jake again sprang into the lead, but this time I was right on him. I was a bit disappointed when he told me he was pacing his team mate to qualify today, but either way there was a good field. He lead the first 200ish meters and I got right next to him on the straight. By 400 meters I took the lead and started to push the pace. I could hear that he hadn't come with me, but I thought that I would hear the chase pack trying to reel me in. Nope. Today was basically a repeat of UVU, except I was tired before the race even started. Tuesday was a brutal workout, and my legs still haven't totally recovered. Certainly not enough to race well, I thought. I raced on my own and hit the mile in 4:41, right where I wanted. I was feeling pretty tired when I hit that, and knew the next mile would suck. I continued to push the pace on my own, and then with 300 to go I moved as I best I could, which looking back at my split, wasn't very good. With about 150 to go I brought it in with what I had and finished about 5 seconds ahead of Jake. Apparently, he sat with the chase pack and then started to chase me with about 600 to go.

       This race was a PR at elevation, so I couldn't be disappointed with it, but I felt so crappy running it. Again, racing this by myself is what made it feel especially difficult. I know that I can run a lot faster than this, but on my legs today and with this field, 9:29 was as best I could. There was a lot of pro's and con's with this race. I was totally exhausted after this race, and more than anything am now nervous for the mile tomorrow.

      I cooled down to get to 8 for the afternoon.

http://connect.garmin.com/activity/297408248

AM: Went for another 3 mile shakeout on my own.

PM: Day two of the Alpha Invite. After arriving I did the same routine for the mile as for my race yesterday. I was feeling about the same for this race as I was for yesterday. I could tell my legs were tired, but I did seem to have a bit more energy today. I got 2.5 miles warm up before going over to the bullpen and then while waiting there I jogged around a bit more and stayed hydrated. Once we were over in the waiting area, I spiked up and got in a few good strides before they lined us up. Jake wasn't racing the mile, but even without him, the field was still really tough. Talem, Kramer, and Andrew were all racing. I had hip two again next to Talem. 

      The gun went off and Talem took it out really hard. Like, really hard. I thought he would be 61-62 but he was 58-59. I was trailing him and came through at just under 61. I worked on closing on him for the next lap and we came through in 2:09, so I knew he felt the first lap. At this point, I couldn't hear any footsteps behind me, so I knew Talem and I broke away, but by how much I couldn't know. During the third lap I closed on Talem, and passed him a little before the gun lap. I surged away from him on the first curve and was trying to finish with a strong last lap, but I was feeling my legs at this point. I still couldn't hear anyone behind me, but knew that all three of those guys are strong kickers. I picked it up as best I could with 200 to go, and could hear the Alta team cheering on Kramer to catch me, so I knew he was coming. On the final stretch I gave it everything I had in the tank to finish. With 50 meters left, I heard Kramer's footsteps and then with 30 to go he was a half stride behind me. I sprinted that last little bit and we were pretty much dead even until the last 5 or so meters where he just barely got the edge on me and then also leaned. He finished like .15 ahead of me. It was so close, that everyone was unsure who really won until they announced us for medals.

      This race was a little better than yesterday, I think. I didn't feel as crappy, mainly because I didn't have time to feel crappy. I had people to run against and it actually felt like a race. I ran a PR at elevation, and nearly at sea level, and I was tired to begin with. It would have been cool to get the 3200/1600 double, but oh well. Kramer raced hard and pushed me as well. I know that I am going to shatter 4:20 at the next big invite. 

    I jogged around a little bit, about a mile, before I had to do the 800. I gave what I had for today in the mile, so I didn't have high hopes for this race. I would like to run an 800 on fresh legs and see what I can do, but this one just sucked. I got a terrible start since I had no energy left to sprint right off the line, and just hung on the back of the pack and passed like 3-4 guys on the second lap. Like a high 2:03 or something. Just absolutely exhausted. Still technically a PR though....

     Then I cooled down some, but not too much because, yep, I still had another race. I had one of the legs in the 4X400. Our team was Rich, Vuong, John, and I, so on fresher legs, we could do pretty well, but we were all exhausted. I was dreading it since I was so tired, but it actually ended up being pretty fun. I ran like a 55.2 or something like that. Then I cooled down more until I got 8 for the afternoon.

http://connect.garmin.com/activity/297408227

AM: Today I met Bill and Chris for a medium long run earlier in the morning. We did the second half of the Salt Lake Marathon. Bill wanted to average somewhere close to 7 minute pace, but we ended up hitting about 7:20 pace. I don't know for sure because my Garmin dies at like 8 miles. This is getting really annoying. The time for a new garmin is approaching.....

http://connect.garmin.com/activity/297408213

AM: Went for my usual ten mile loop. My average was about 6:30, but again, my garmin dies at ~8 miles, so I don't know for sure. Solid run though.

http://connect.garmin.com/activity/298234687

PM: Dang it! I got off work a little late, then got home and my mom had already fixed dinner for me, so I scarfed that down and just totally spaced running. >:(

AM: Went for a wet, snowy, slushy 6 miles after first period. Spring is bipolar.

http://connect.garmin.com/activity/298681213

PM: We did a lot of different stuff at practice today. After the usual warm up and stretches, we skipped drills and went over to the asphalt hill and the whole team did that 6 times. Then we did 3X45 sec wall sits and then arm swings. Then distance did our bleacher workout. We did high knees, then butt kicks, then grapevines both ways, then power skips, then lunges followed by toes and heels for a total of 6 laps. Then we did four laps of 'X' strides on the field . After that we did a ladder on the track. 1,2,3,4,4,3,2,1 with a 1,1,2,3,3,2,1 minute recovery. Doing those on the track sucked. My garmin died shortly after starting those. This is getting really annoying. Then we did two grass laps after that for a total of 9 for the afternoon.

AM: Went on an easy four on my own

PM: The weather is really starting to bug me. It is mid April and still snowing :/ It was cold to begin with, but the wind made running outside miserable. After the usual two laps warm up, then stretches and drills, distance and sprinters splits. Those racing tomorrow did just the usual day before race workout, and the rest of us met at the Oval for a speed workout. 

Later PM: Once we got to the Oval, we started the workout. It was a small group today. Just John, Sarah, and I. After 8 laps warm up and 4 laps speed changes, we changed shoes. The workout was 1600, 1200, 800, 400, and 4X200. The mile was at two mile pace, and then the next rep was 1 second slower per lap. So a 4:40 mile, then 3:27 1200, then 2:14 800, and the 400 was at 62. I went out in a 69 for the mile, then hit even 70's for a 4:40. Then we did two laps recovery and started the 1200. I hit almost perfect splits for a 3:28. Then we did a lap recovery and did the 800. I hit that evenly as well in 2:14. At this point, each rep hurt just as much as the last. The distance was shorter, but the pace faster. It wasn't as intense as the speed workout last week, but I definitely was still working. After the 800, I knew the rest of the workout was cake. I hit a 61 400. I'm getting used to more of this fast type stuff at the end of a speed workout. Then we jogged back to the stuff because the people at the Oval got mad at me for not having a shirt on... I don't think that my running without a shirt is worse than the ice skaters who change right on the benches. Mind you, wearing tighty whiteys. After I endured the laborious task of putting on a shirt, we went over to the 200's and got those done with. The goal was 30ish, and I hit them all in 29. Afterwards we did 4 laps cool down to get to 36 laps, or 10 miles.

       Good workout. I hit my times and feel good, despite still being a little sore and tired. My energy was fine during the workout, it was my legs which needed to be pushed. I rolled and stretched after the cool down, which helped a great deal.

AM: Went on an easy four on my own.

PM: Today we had a Tri meet against Clearfield and Bountiful at Bountiful. I wasn't racing at all, and neither were Chris or John, so we got our workout done with shortly after arriving at the meet. I am so completely done with the weather lately. It is Spring, yet it still feels like winter. I hate it. It was windy and snowing/raining on and off the entire. We ran from Bountiful High to Davis Blvd, where we turned and ran u p1800 S to the trail head in the canyon. We got on Mueller Trail and ran until we hit 5, then came back the same way. My garmin died before I hit 7, so there is no point in even putting in links until I get a new one.

     This was one of those runs that you just have to get over with to get on with your day. In this case, get on with the meet.

AM: Went an easy four on my own.

PM: Today we had a tempo workout down at Liberty. I was expecting to have to somewhat push today, but I ended up having to really work. We ran down to the drinking fountain the long way, then regrouped and ran to the start line. There we did four strides on the field before starting. We were doing a four mile tempo at a pace which was double our 800 PR + 12 seconds to get what should be our mile pace, then adding a minute. So my pace was to be around 5:20. The more I thought about it, the more I realized that this workout was going to hurt. We were just doing sidewalk laps, so I would have to be mentally focused with the slight uphill/downhills. We started and I held back a bit to not go crazy on the first mile (5:28). Then I picked it up on the downhill as we passed the start, and held the pace as best I could along the stretch towards the fountain. I don't remember any other of my mile splits, except my finishing. I mentally broke this down as just 2 3/4 laps of the sidewalk, which seems a lot better than 4 miles. I got through the first two laps and then just pushed and gave it what I had for the rest, which was an uphill finish to the four mile mark, a little bit from the north east corner of the park. I finished in 20:48, or 5:13 pace. I hit close to 5 minute pace for miles 2 and 3, and was hovering in the 5:10-5:15 range for the last mile. Overall a solid tempo, although I had to work. After we ran back to the fountain, then ran the same way we came back to the school for 10.

AM: Went for an easy six on my own. Today is the Crazy Track Meet, so I will have less time for a run.

PM: Another successful Crazy Track Meet! Lots of fun and a good team bonding opportunity. We had cake and cookies afterwards, so we all just decided to run on our own later. Once home I had some dinner and waited for a bit until that settled then went for 8 miles as two loops around my four mile loop.

AM: Today was the Salt Lake Marathon. Bill was running it, so Chris, John, and I jumped in around mile 8 and ran with him. We shielded him from the wind whenever we could, and we ran until right around mile 19 where John and I peeled off. Chris needed some more miles so he kept going. It was a cold, windy, rainy morning. I was soaked by the end. After Bill finished and we got some free food, I went home and took a nice long, hot shower.

AM: Went on my usual Sunday morning run. My Garmin is moody and decided to shut off three times in the first half mile, then stay on the rest of the run. A good run in 6:28 avg

PM: Before work I went out for another small run. Did my normal four mile loop. The day had become increasingly pretty, so I was actually hot by the end of my run, which I am totally fine with :)

AM: Went on an easy four.

PM: Got the usual track stuff done and then we did a speed workout with some of the 400 sprinters. It was 1000, 5X500, 1000, 4X200. This speed wasn't just at a set pace, it was to practice a kick. For the 1000, we were to go out like an 800 for the 200, then for 600 coast at about two mile pace, then hit the last 200 in 800 speed again. The 500's were the same idea. We did 400 at mile pace, then went hard the last 100. I hit the first 1000 right on and finished in 2:51.  The first 500 was too fast since some of the sprinters jumped in and threw me off pace. I hit the 400 in 61, then finished in 75. The rest were all right on. I would hit the 400 in 65, then finish in 1:19. Towards the end they were getting really hard. Finally the last 1000. I did my best to go out and finish hard like I should, but was really tired by this point. I believe I hit it in 2:55, so I lost 4 seconds from the first, but still in goal range. I thought I was done afterwards, but I got a nice surprise and got to do 4X200. I hit all of those in 29-30. By the end of this workout I was exhausted and my legs were tired, so I knew I worked. John, Chris, and I did 3.5 miles cool down and hit 12 for the day.

AM: Went on an easy four this morning.

PM: After the usual track stuff, we did three laps warm up and three laps speed changes, then went over to the paved hill and did that 12 times. We just worked on form and driving up the whole hill. After that we went back over to the stuff and Sarah was doing 400's, so I jumped in to help pace her. She was hitting between 76-80, so they were more of easy tempo laps for me. I remember not too long ago when this was my pace for 400's :P I pushed Sarah (I mean that quite literally) on her reps, and helped her hit her times. I paced 6 of them for her. Then we went for 4 miles cool down to be at 10 for the day.

Let's just say my garmin suffered some damage at practice today, so it is no longer functional at all. Oh well, 2.5 years with it was a good run.

AM: Slept in way too late and only had time for 2.5 miles. 

PM: Today was a trimeet, and I was running the 400 and 800 more for conditioning. I warmed up about two miles and then did some strides for the 400. I got on my spikes and jumped in the first heat. I have no idea what my time was since I didn't wear a watch or hear any splits, but I'm hoping that it was under 55. Then I jogged another mile and did some strides, and ran the open 800. I didn't really have a goal for this and didn't expect much since there was no competition, so I just planned on going out hard and seeing how long I could hold it. I took off and hit a :30 200, and a high 60 400. That was a little slower than I expected, but oh well. I pushed the next lap and came through at a ~1:32 600, then crossed the line in a high 2:01/low 2:02. Overall a decent 800 I'd say. For it just being tired and not having anyone to push with I think it was a solid effort. Then I jogged about another mile or so, and once John, Chris, and Sarah finished the events they were doing, we did our workout. I remember when I did this workout with Natalie last year after we had both raced on exhausted legs, it was painful. We did 10X (1 min on/1 min off) on the road in SHP. We finished in the Northeast corner of the park, so we just ran back to the track for 8.5.

Although it is slightly annoying not having my garmin, it is also kinda nice in a way. I hesitate to say the miles go by a little quicker. I still prefer actually having one though.

AM: Went for an easy four miles on my own. 

PM: After the usual track stuff, distance started our lighter workout. We did 6X stadium laps with the usual drills, then we did four barefoot 'X' stride laps on the field, followed by two progressive 300's. I hit 42 and 41 for those. I felt good on the barefoot 'X' strides and just focused on my arms and turnover. Then we did 4 grass laps and an outside track lap cool down to be at 5 for the day.

It's weird doing so little for practice two days before a race. Davis will be my first race at elevation, really this outdoor track season, that I am not going to be already tired for. It's gonna be intense! The blog will be well represented at the meet!

AM: Easy four on my own.

PM: After the usual track stuff, distance did our usual premeet workout. One mile warm up, two miles speed changes, one mile cool down. Natalie is in SL for a few days, so we got to talking after the workout. It's always nice to talk with her about running and stuff because I seem to be following the same path she did last year. Let's just hope that I can finish the way she did too :)

AM: Easy three mile shakeout. A little bit quicker pace. Feeling good!

PM: Race! After my shakeout, I took an ice bath, then had a good lunch, and just relaxed at home until I had to leave. I had the race on my mind all day, but I didn't let it overwhelm me. Got to Davis High with about an hour to my race. I set down my stuff, then went on a two mile shakeout. I came back, drank some water, and then did a mile of speed changes (20 sec on/40 sec off). I was feeling good by this point, but felt like I needed to do some good strides before my race. I then took my stuff into the field, put on my spikes, and did some strides. I did maybe 8-10 good strides and hydrated one last time before going over to the line. 

     The gun went off and I got a pretty crappy start. I was in the back of the guys in my waterfall, and at 400, which was a 62-63?, I think I might have been last, or close to it. Marcus moved past me and surged along the curve to the front pack, and I waited until I could swing around guys coming off the curve. I moved past a ton of guys, the majority of the guys in the race, and ran next to Marcus. We were on the heels of Ricky and Austin. From here I can't quite remember what happened. There was a lot of movement, and I had to fight to keep my spot. We were 2:07-:08 at 800, then 3:12ish at 1200. In this time I was ranging in the top  4 or 5. Kramer passed me with about 250 to go, and with 200 to go I surged past him on the inside, throwing a friendly elbow his way :D That gave me some adrenaline, and I moved past Marcus and Austin into 2nd. Coming off the curve I starting to kick as hard as I could, but someone came up on me and I didn't know who it was. It was Andrew from Bingham. He just barely pulled away from me, and I could hear Kramer right on my heels. That last 100 was a hell of a kick, and I could tell we were all going as hard as we could. Ricky stayed ahead of us, but we closed on him a ton in the last 300. We finished less than half a second behind him. Bill told me 4:15, but I am very pleased now that I saw my time on Runnercard as 4:14.61!

       Overall, a solid 1600. I actually had a bit of a taper for this race, and I knew that I'd crush 4:20. I focused on racing and fought well, now that I think of it. The only thing I would have done better was get a much better start, and kick just a little harder to hold off guys on my heels. I'm excited to race when I'm not at high miles!

      I jogged around some more after my race and then elevated my legs while Bill iced them. After getting my medal, I cool down some with Bill, Sarah, and Chris, then stayed loose and hung out for a little before my 3200. I knew I wouldn't be feeling too great for this race, but I ran it primarily to see what I could do after a hard mile, and to sort of get used to racing hard back to back.

      After a mile warm up, I did some strides and then they called us to the line. The gun went off and I got a much better start than my mile. I was first in my waterfall, then like third once the two alleys merged. Honestly, I don't even remember what happened from here. Conner broke away and eventually Mike passed me. I sat on Mike for a long time, and then tried to surge past him, but he just passed me back when I did that. At that point I knew I didn't have much fight left in my legs. Somewhere in lap 7 he surged and I couldn't go with him. Chuk was sitting right on me and went with Mike. They slowly broke away from me and I just couldn't get myself to go. I finished in 9:36.09, which was meh.

      The 3200 didn't go as spectacularly as it could have, but I'm not really disappointed. I went hard in the mile and I was able to hang on at least in the 3200. I'm really happy with the outcome in the mile, so overall I'm still content with this meet. More than anything, this meet gave me a confidence boost for next week. I'm going to get to race the two mile first, then have a day recovery before I have to race the mile! Which is a luxury compared to today. I got my medal, then went on a mile cool down before leaving.

      One more thing that this race made me realize, is how unbelievable Natalie was here last year. She won and set records in the mile and two, both of which went completely untouched this year by girls who didn't double in events. Wow.

AM: I dragged myself out of bed way to early for a Sunday, around 8, and went for a run. I wasn't able to go my usual ten since I was going quading with my family and I slept in too long. I did half of my ten mile loop in just under 32 minutes. Felt kind of stiff at first, but I loosened up.

PM: After I got back I went on my usual ten miler. It was hot during my run, but I loved every second of it. Such a wonderful change from the depressing winter that seemed to drag on. I was lost in my thoughts during this whole run, and didn't ever think about my pace. I ended up running it in 62 minutes, so 6:12 avg. I felt good for just having raced, other than sore calves.

AM: Easy four on my own after first period.

PM: After the usual track stuff, distance did a mile warm up and mile speed changes, then we changed shoes for speed. I forgot my spike less spikes, so I wore my Matumbo's. Our workout was 2 sets of (300, 1000, 600, 300, 300, 300), and I was supposed to hit (47, 2:48-2:50, 1:42-1:45, 50, 49, 48). This workout didn't hurt to the level of some of our other speed workouts, so it felt weird, but good. I hit everything right on or a bit fast. The 1000's were the hardest, and even then I never had to push myself the usual large amount. We had standing, equal recovery for them all, and then two laps recovery between sets. Afterwards John, Sarah, and I went on a half hour cool down, where we brought our miles to 10 for the afternoon. Overall, a solid speed workout. I am definitely going to be fresh for BYU this weekend.

Records are going to fall.

AM: Went an easy four on my own.

PM: After the track stuff, distance went over and did 6X asphalt hill with jogging recovery back, then we did four laps of barefoot 'X' strides on the field. After that Chris, John, Garek, Sarah, and I went for the avenues hill run. We made a slight modification and did Shriner run until Alta street, were we kept going straight instead of turning and started the hill on the first street past the cemetery. We only cut out three, and they are the easiest ones. After we got to 11th ave, we headed back to East the usual way. Once we got back we did two progressive 300's in which I hit 44, 43. Then we did .75 cool down to be at 11 for the day. 

AM: Easy four on my own.

PM: Today was a trimeet at East against Cyprus and Clearfield. I was only doing a 400 and an 800 again. I warmed up about two miles, then put on my spikes and did the 400. I think I ran a low 55 but I don't remember exactly. Then I ran around for about another two mile, doing some strides right before my 800. I didn't know whether I was going to push the pace in this 800, or just sit the first lap and take off the second. Well, right at the line, the gun went off a lot sooner than I was expecting, and it caught me off guard and I half stepped on the rail and stumbled, so I was in the back of the pack. Looks like my decision was made for me! I just moved up to second with John the first 300, then we both surged and swung around the leader. I took the lead before 400, and hit a 64 I think. I took off the last 400 and just brought it in and finished in 2:05. Then I cooled down four miles with John and threw some Javelin as the meet was ending. I am very proud of the fact that I threw 80-90ft on my first and only try. 

AM: No morning run.

PM: The usual pre meet stuff. Mile WU, mile speed changes, mile CD. 

AM: We got down to BYU and I went for an easy two mile warm up to get myself loosened up. Then I hydrated and did some usual pre race stuff and then did another mile WU at a faster pace. I then took my spikes over to the bullpen and did strides on the field until they called us in. I was seeded 5th with a 9:30, and I had run 9:30 before on tired legs, so I was expecting a huge PR today. 

     The race took off and exactly what I expected happened. Ben was in the lead and gapping, Conner and Jordon were holding a fast pace, Jake was trailing them by about 8 meters,  and I was sitting right on Jake. It stayed like this for a while. I didn't make a move because I thought that once Jake made his move to pass Jordon, I could just go with him. We came through the mile in about 4:32, a fast split, although not surprising. Towards the end of lap 5, Jake started to close that gap. He made several smaller surges, and then a big one to catch and pass Jordon and Conner. When Jake made his move, I couldn't go with him. There has been a bug going around my team recently, (Chris dropped out of the two mile at about the halfway point because he felt so horrible), and I could tell I wasn't feeling 'on.' Jake made his move and I lost contact to him and the other two, and from there my race went downhill. Pretty soon Brayden from AF caught me, and then the chase pack soon followed. Once I lost contact, I couldn't hold the pace and all the guys passing me just made it worse. It's been so long since I have outright down badly, horribly frankly, in a race, and I forgot what it feels like. It was hard to find the positive in this race at first, but in retrospect, it taught me so much. This 3200 was a humbling experience which put this season into perspective. I now have a new outlook and plan for what is left of the season, because this race happened for a reason.

AM: Today was the second day of the BYU Invite. I was racing until the golden hour in the afternoon, so I got to the meet at around 1:30. Once it came time to warm up, I did the same thing that I did yesterday and then took my stuff over to the bullpen for strides. I was seeded 2nd in this race, and I was hoping for a better result from yesterday. The race took off and I found myself in about 5-6th place on the inside. I don't even remember what we hit the first lap in, just that we hit the 800 in 2:12. During lap two, Jake took the lead and started to gap the group by a bit. I knew that I was not in the position I needed and I would move to the outside on the straights to pass people, but I just could not get myself to make a move. From here the race is a blur. Jake kept gapping us and I held on as best I could. There was a lot of movement around me, but I ended up passing one guy and holding off a few others on the kick to finish in 4:20.97. Overall, just not what I wanted at all. The time isn't as horrible as my 3200, but I have still run that fast on tired legs. I just couldn't move at all in this race. Jake ended up running a 4:13.20, which is only a second faster than what I ran at Davis, so I know I could have been with him.

     Racing these past two days has been disappointing in that they went nothing like what I expected, but I have definitely learned a lot. At least today wasn't state. I will be better from this bug by then, and have a new outlook which will hopefully prevent this from happening then.

AM: Went on an easy 7 on my own this morning. 

PM: Did an easy 6 after work. 

AM: Did a light workout this morning. Warmed up 1.5 miles, then did 2X (1.5 miles) at between 8:30 and 9:00 for the whole rep. I jogged a mile in between them. I hit 8:40 on the first, then 8:43 on the second. I felt good, just relaxed into the pace. Then cooled down to get to 7 miles.

PM: Did the usual track stuff, then a mile WU and mile speed changes. We were doing 2X (600, 400, 300, 300) at mile pace, but I did another set afterwards. My goal pace was (1:36, 63.5, 47, 47). We jogged back to the start between the 600 and the four, before the 300's, and had standing recovery otherwise. My times went like this (1:37, 63, 45, 46)(1:36, 63, 46, 47) and then on my own (1:35, 62, 44, 45). After the second set I was feeling it, and the third set I mainly only had to focus on the 600. But I felt strong and I hit my times. Afterwards I did four miles cool down to get the lactic out.

    Solid workout and today served to give me some of my confidence back that I so desperately have been wanting this past weekend.

AM: Easy four on my own.

PM:  After the usual track stuff, we did a mile WU and speed changes, then we did 3X200 and 2X300. I hit 27-28 on the 200's and 42, 43 on the 300's. Then we cooled down about a mile, then I did another mile and a half to be at 6 for the afternoon.

AM: Went on a three mile shakeout. 

PM: We got to Woods Cross High and there was pretty bad weather. Right as we were setting up the tents it started raining, and then thunder and lightning soon followed. The weather got worse and worse for about 40 minutes before the coaches came out of their meeting and decided to cancel the meet and make it a Thursday-Friday meet. That sucked for me because I have to take an AP test on Friday, plus it's an afternoon one, so they are going to have to do some sort of rearranging of events.

   Right after they decided to cancel the meet, we were picking up all our stuff and the weather got a lot nicer. The sun had come out, it had stopped raining, and even the wind had calmed down. Oh well, at least the bus ride home was nice.

     I just went home since it was about 5 and I was too hungry to run. I ate dinner when I got home and then did my workout right as the sun set. It was 10 minutes warm up, then 10X (1 min on/1 min off), then ten minutes cool down. As I was walking in the door my dog was giving me his puppy dog look, so I decided to take him for a walk. I was still in my running clothes, so right after we started the walk, I began to jog  a little and see how long my dog could keep up.

     To say the least, Duke's a big guy. European Great Dane and about 190 lbs. This particular breed of Great Dane isn't athletic at all and they dehydrate quite rapidly, so I was careful to see how he held up. I was surprised he made it about a mile at a medium fast jog. He drank about a gallon of water afterwards and then fell asleep until morning, but he made it a mile :D

AM: Went on an easy 3 mile shakeout on my own. 

PM: After arriving, I started warming up. I got about a mile and a half warm up, which is much less than I usually like to get, then a few good strides in. My focus for Region is just to get as many points as I can for the team, which means trying for the win in the 800, 1600, and 3200. I was feeling decent for the race and knew that it would just be a back and forth battle between Marcus and I. I put on my spikes and got over to the line.

     The gun went off and I got a pretty good start. I went right to the lead, and lead for the first lap. Marcus passed me right before 400, which I was expecting since he tends to push the pace early (62). He surged and I stuck on him. He lead for the next lap and we hit 2:08ish 800. I swung off the curve and passed him at 900 meters, but he passed me again on the second curve. He made another surge and I stuck on him. I was right on him until 300 to go, where I again swung and passed him, but this time kept surging away from him. I gapped him by about a second and it pretty much stayed that way until the finish. I kicked but not as hard as I could have. There was no need to kick that hard today. I crossed the line and had a mid 4:18 on my watch, but of course the timing said 4:19.06. Just barely didn't break 4:19, but oh well. Still a good race and faster than I thought we would run.

       I was done racing for today, so afterwards, Marcus, John, and I cooled down and we talked the whole time. Marcus is such a cool guy and we hit it off and had some good conversations. We became friends and I invited him to run with the team this summer and he said he would love to, so I'm really excited! We ran about 3 miles total.

AM: Went on an easy two mile shakeout, then took an ice bath.

PM: I had the AP Stats test today, which was supposed to start at 12 but ended up starting nearly at 1. It sucked to have to take an AP test the day of a Region, again, but oh well. They rearranged some events at Region so that those taking the test could make it. I ended up getting to the meet a little later than I expected, so I didn't have as much time to warm up. When I got there, they said the 800 would start in 15 minutes. In that time I got about a mile and a half in warm up and strides, then got to the line.

      I focused on getting out well. I'm not used to 800 starts, and I always end up getting out like in last place. So I got out well, and by 150 meters moved into the lead. I made sure to push that first lap, but I also kept some in the tank to out kick if I needed it. I hit a 57-58 first lap and then held what I thought was about a 60ish pace for the next lap. In the last 100 meters, I picked up the pace and saw that there was no one on me, so I kicked, but definitely not as hard as I could have. I got the win and it was also a nice surprise to finally break 2:00, and qualify for state on time.

      I jogged around about a mile with John in between watching some other races. By the time the two came, I put my spikes back on and got to the line. My goal for this was just to hit consistent splits, and out kick if I had to, although I doubted I would have to. I took it out a bit slower than I think was expected and saw that no one was willing to take the lead and push, so I just got ready to hit my splits. I think the first lap was a high 71, so a slow first lap. From here I just hammered out what I thought would be 4:40 pace, and I ended up hitting a 4:42-43 first mile, so a bit slower than I wanted but alright. Marcus was right on me to this point. The next two laps were the same. I slowed down a couple seconds and Marcus was right on me. Then on the last straight of lap 6 I saw by his shadow that Marcus had fallen of about 2 or 3 strides, so I threw in a surge and broke away from him. From here I just hit the same pace again, maybe a second or two faster, and brought it in to a 9:34. So a solid race.

      I then jogged around for about 3 or 4 minutes before I had to get ready for the 4X400. It was tough to throw out a fast 400 after the 800 and the 3200, but at least I held our position well enough. I got the baton in second and held it until the last 30 or so meters. I handed off pretty much even with two other guys, so John was right in their mix when he got the baton. He had an awesome kick for just having raced the 3200 and got us 3rd. Hooray for more points! I jogged around for probably a half mile right after.

      After that they did some awards and they announced the team scores. Despite how well I thought we did, the guys still finished in fourth which was a bit disappointing, but whatever. I was happy that I got the wins I did, and I have rebuilt my confidence over these past two days which I lost at BYU.

AM: This morning I met Bill, Chris, and Sarah at the track to get a workout in. We started with the VA loop over to the cemetery, then did five reps of the hill and exited after one lap, back over to the track along Guardsman, then five of the asphalt hill, followed by two progressive 300's which I hit in 44,43. I had to get home because of a family outing, so I didn't have time to do any cool down. I believe 8.5 is around what the total for me was. 

AM: Went on my usual Sunday morning run. I ran a little earlier than usual, but it was still pretty hot. Which was amazing! Did it in just under an hour and five minutes. 

AM: Morning speed workout today. It was just John, Sarah, and I. We did a mile WU and mile SC, then changed shoes. We did 3 sets of (500, then a slower 100, then 200). I had to hit the 500 in 78-79, which is about a 61-62 400, then the 200 in 30 or less. I ended up hitting 79's for all the 500's and 30, 31, 30 for my 200's. I nailed all my times except for one 200, but overall still pretty good. It was so nice to be able to do this workout in the morning, it's supposed to be 90+ later! We did like 2ish miles cool down to get to 6.

PM: I had my last AP test today! Yay! Senior year is over! (Academically, anyway). I got to practice late and just barely made the group that was going on the run. It was just an easy four mile run is the heat of the day. Lovely 94 degrees. 

AM: Went for an easy four on my own.

PM: After the JV Region wrapped up, we finally got our workout in. We did a mile WU and mile SC, then did 3X(3X200) with two minutes standing recovery between each one and a lap recovery between sets. My goal for these was 28-29. I hit the first six in 28, then on the last set I hit 27, 27, 26. Then cool down until I hit 6. Overall a solid workout, and the last one before state! Now to rest.

For the first time in a looong time, day of rest. Zero running. I just did some light stretching before bed. 

AM: Went for an easy, quick three miles on my own. Last time running before state!

AM: We got to the meet bright and early and I went on my warm up. I did two easy miles, then a quicker mile with a few pick ups to mimic speed changes. Finally I got my spikes and stuff and went over to the bull pen area to do strides. They eventually called us in and seeded us, then we were on the track and over by the start line. They only let us do like one stride before, which sucked. Finally they lined us up and after calling us up to the line, some one stepped on it, so they pushed us back, then called us up to it again.

      I don't remember much from this race, but I know I got an okay start. The gun went off and I was right behind Jake by the 100. From here the alleys merged and I don't quite remember what happened. I knew that I wasn't where I wanted to be by 400, and I think I surged somewhere around 700 and slipped into second behind Jake, who was in the lead and had a slight gap on us. I was trying to close the gap and not let him get away, but I just couldn't make myself go. I stayed in second until 400 to go, where Austin, Conner, and Marcus moved past me. There may have been someone else in the mix too. Right around 250 to go I moved past Marcus and was trying to reel Conner in, who was 7 meters or so ahead of me, but for some reason I just had no kick. With 100 left, Conner and Austin were pulling away from me, so I could tell I wasn't kicking, even though I was giving it everything I had. With like 15 meters left Rory caught me and just barely got the edge on me to the line. I finished in 4:17.29

     Overall, not a good race but not a bad one. I fought and that was good, but I still didn't do as well as I know I could have. My PR from a month ago would have taken second, and  I was hoping to PR today. The one thing that shouldn't have happened was getting caught on the kick. I got my medal, then went for a three mile cool down and relaxed the rest of the day. Once home I took an ice bath and got to bed early for tomorrow. I really want to attack my 3200.

AM: We got out to the meet and I watched some of the 3200 races before finally going for a warm up. I did the same warm up I did yesterday, then took my stuff over to the bull pen and waited until they called us over. Today it was on/off raining, and a lot colder than yesterday, so they let us keep our warm stuff on until we were by the line. Eventually wet took it off and we lined up. 

     The gun went off and I got a great start. I was right on Jake's shoulder and there was no one ahead of us. Right around 250 Conner took the lead, and I went with him. I passed Conner somewhere in lap 3 I think, and took control. I wanted to be aggressive in this 3200, seeing as lately I feel like I'm lacking that in my racing. I held the lead until 800 to go . I hit a 4:33 first mile and was just starting to feel the pace. I maintained my pace as well as I could and managed to hold off Conner with a few surges, but with 800 to go when Conner passed me I was really feeling the pace. I went with him as well as I could, but soon Jake passed both Conner and I, and started to push the pace. I could see them slowly breaking away, and I was giving everything I had to try and stay with them, but they broke away, and as soon as they got about 20 or so meters away from me, they suddenly started to gap me a lot faster, which means right there is where I totally lost contact and slowed down. I could tell I slowed way down and with 400 to go was giving it what I had. With 100 to go Chuk caught and passed me and I didn't want what happened yesterday to happen again, and managed to out kick him. I finished in 9:16.9.

     I would consider this race better than yesterday, but I know I still didn't do as well as I could have. I should not have let Jake and Conner get away, because as soon as I lost contact I slowed way down. This was a PR at elevation for me, so I was happy with that, but I didn't have the break through race I know I can have like the 1600 at Davis or the 3200 at Arcadia. I can feel that I still have one great race left in me, and luckily I was invited to Great Southwest, and will have one last chance. I know my time won't be great because it even higher in elevation, but I'm not really concerned with that. I just want to race really well, and I know that the time will follow.

      I did about 4 miles cool down with Bill, Chris, Natalie, and Susannah, then ate something and took an amazing nap before I was running the 800. I didn't have high expectations for the 800, seeing as I am not an 800 runner and I had already given what I had in the 3200. I warmed up about a two miles with strides, then did the same thing at the bull pen. It was sunny for this race, which was nice. My biggest challenge in this race was to get out well, and then just give anything I had left over. I was in the slower heat of 800's, and was in the second alley.

     Right off the gun I didn't get out fast enough. I was last in my alley, and fell right in the middle of the pack. I passed John and a few other guys, and managed to hold my position for the rest of the race, then in the last 50 meters I out kicked someone. Finished in 2:00.73, so not a fast time, but I gave it what I had so I wasn't too discouraged. After I went on about three miles cool down with Bill, Chris, Sarah, Megan from Bountiful, and Ben (who now holds every distance record in track and field for utah). That was a fun conversation, Ben is a cool, charismatic guy and Megan is such a cool girl. Hopefully she can run with us this summer!

      Finally we got back to the stuff and so ends my high school season! I had some disappointment with my races at state, but overall I'm overjoyed with my season. I ended Cross Country and Footlocker on a bad note, and I redeemed myself in track. I had some great season highlights and set some awesome PR's. I can now cross out all the goals I set for myself at the beginning of the season too! I feel such an overwhelming sense of gratitude to my Coach, Bill Cobler, because without him I couldn't even dream of being where I am. He changed me from just a typical, back-of-the-pack JV runner, to the athlete I am today. But he hasn't only changed me as an athlete, but as a student and person as well. Running has been the greatest achievement of my life so far, and now I am proud to say that running is a part of my life that I will keep for as long as I able. I can't wait to see where running will take me next. Thanks Coach.

AM: Easy six on my own. Was going to do my usual ten., but my body was a bit sore, so I decided to take it easy.

AM: Decided to take the morning off. 

PM: Met up with Bill, Sarah, Chris, and Dakota for a run. We started from the track and went along the VA loop to Red Butte, then went along the trail and up to Popperton, then back to the track the Shriners route. 

AM: Went for an easy four on my own.

PM: First trail run of the summer! We went up to Pipeline and ran to Rattlesnake and back. I was feeling good so I pushing it a little on the way there, and then held a solid pace back. Solid run; feel good.

AM: Easy four on my own.

PM: Shorter run today. Went down to the gulley and did three laps, then back to the track for 5. 

AM: Easy four on my own.

PM: We drove to JCC and we ran the usual route to the windy uphill, where we took a small, side trail I'd never noticed before and after some very steep parts, some walking, and climbing up the mountain, we got to a beautiful, hidden spring/pond that was unbelievable. It was so calm and serene. After that we finished going up the mountain, and then ran along the top of the mountain to the 4 mile turnaround on Shoreline, then headed back the usual JCC route. 

AM: Easy four on my own.

PM: I can't remember for the life of me what I did today. I couldn't make practice but I am nearly positive it was 10...

AM: Did my usual ten mile loop but added a loop on the trail to get 11.5.

PM: Went on an easy three.

AM: Went on my usual ten mile loop!

AM: Today we did a 5k at Liberty for a harder tempo workout. I warmed up about 3.5, then after they were like an hour and a half late on starting, they lined us up. It was a simple course, just two laps on the sidewalk of Liberty, then once you crossed the line the second time, we ran to the middle of the Eastern stretch and ran into the parking lot where the finish was. I didn't have a Garmin, but Sarah had it at 3.2 and she ran on the inside of the sidewalk, whereas I was on the outside, so 3.3 might even be short. It was a good workout. I hit the first mile somewhere in the 4:45-4:50 range, then held really almost perfect 5 minute miles the rest of the race. I ended up averaging somewhere around 4:55. Afterwards I cooled down and got to 10.

PM: Later in the day I went for an easy four. 

AM: Went for an easy four on my own. Just barely missed the rain.

PM: We decided to go out to the Oval to avoid the rain. We just planned for 8 miles on the track, but when I had like 2-3 miles left I was feeling good so I picked it up and ran faster each mile. I know my last mile was somewhere in the 5:30's, maybe faster. I ended up going slightly over 8, so I just went 9. 

AM: Easy four on my own.

PM: Speed today. We warmed up a mile and then did a mile speed changes, and we did 5X1000. (MY FAVORITE) I hit them all in around 2:55 so a solid workout. I was dead by the end. Then we went on a bit of a longer cool down to get to 10.

AM: Went for a little longer in the morning. Got six in, since I knew that later today it would be tough with the awards banquet. 

PM: I finally got home after the banquet and went for an easy six miles. 

AM: Went an easy four on my own.

PM: Today we ran up Sunnyside to the Zoo Trail, then took that through the U campus to JCC, then went the Popperton route above Shriners, then back the usual Shriners route. I added a bit back at the track to get to 10. 

AM: Went for a bit of a longer run by myself. Some people were doing a 5k today, but I have a ton of stuff to do and Prom is today, so I didn't have time to do the race. I got my run done with fairly early. Did my usual ten mile loop and added part of my four loop to get 13.

AM: Went on my usual ten mile loop. Felt good, decent pace.

AM: Went on an easy four before school. I haven't run this early in a loooong time.

PM: I was at BYU today for a visit. I had some fines to pay at school, but then headed down to Provo. It was a great visit. All the guys were super nice and inviting. In the afternoon I went for a run with one of the guys, Conner. We did Carterville! It was a nice loop, about 8 miles, probably a little over though. 

AM: Didn't get a chance to run this morning. I was in a hurry from the moment I woke up to wrap up my visit and then head back up to SL for graduation rehearsal. 

PM: We met in the early afternoon for speed. After a mile warm up and speed changes, we changed shoes and got going. I did 2X1200, 2X800, and 3X300. My goal for the 1200's was 3:25 and I hit 3:23,3:25. Then the first 800 was supposed to be at a 72 first lap, then a 68 second lap, but I wasn't allowed to wear a watch. I hit a 73 first lap, then a 68 second lap. Then on the next one I was supposed to run 70's, and I hit those right on. Then the 300's were 44, 43, 41. I had a lap recovery after the longer reps, and standing equal for everything else. Then we went on a long cool down to the cemetery, a lap, and back to get 10.

Overall a solid workout and the last hard one before Southwest. This was also my last speed workout of high school! :') 

AM: Today we carpooled up to Jeremy Ranch for a longer run. Once we got there I was feeling good, so I decided I'd do the run at a bit of a faster pace and see what I finished in. I still don't have a Garmin, so I didn't ever know my pace. I just went at what felt like a solid effort. I ended up getting to the 5 mile turn in about 29:30, and didn't really expect to run the full ten in under an hour, since I would probably slow down on the way back, and I wasn't going to push. So I just plodded along at my solid effort pace, and what do you know! I finished in 59:45:)  Great run!

AM: Easy four on my own.

PM: Today we met for some sharpening type stuff. We did a mile warm up and speed changes, then 2X400, 2X300, and 2X200. None of this stuff was insanely fast. I hit faster than my goal for all of them and still didn't run that fast. I went 66, 64, 45, 44, 29, 28. I had standing recovery between each one. Then we did a shortish cool down to get  to 5, I believe.

PM: Today we departed bright and early for New Mexico, and we finally got to the hotel around 5:30. After arriving, I took a shuttle over to the meet, and as soon as I got there I found out that I was in a 4X800. I didn't have my spikes with me, and still hadn't even received my jersey, so Connor ran it for me since he was the alt. I cooled down and warm up with those that raced today, and figure I got a total of about 4.

AM: I went for a shakeout with a group of guys this morning. We went at 8 in the morning, and it was already baking outside. Just an easy 2 miles shakeout. 

PM: I got to the race in time to watch the miler's. After that I had like 3.5 hours to my race, so I did my best to stay out of the sun and I was drinking a ton of water and Powerade. Eventually it came time to warm up, and Bill arrived right around then, so he warmed up with me. I got about 3.5 in, then got my spikes, and went to the middle of the field. I did a few good strides and doused myself in water before heading to the line. The sun had set enough that the entire track was now in the shade, but it was still really hot. The water I poured on myself had almost totally evaporated in the few minutes we were at the line waiting to start. But finally we started.

    I got a decent start, and was in third. 2-3 laps passed and not much changed. I was still in third behind Conner and some Missouri kid, I think it was. We stayed like that through the mile, 4:45, and until the end of lap 6. I had cotton mouth by 1200, and my throat was getting dryer and dryer. Despite all the liquids I drank, I was more dehydrated during that race than I think I have ever been in a race. Some guys passed me in the last 800, and Tyson from American Fork kicked past me in the last 100. I was trying to make myself go, but no dice. I ran incredibly slow, but then again, a 9:28 won, so I don't really feel that bad. The entire field was slow and I'm assuming they were feeling the race as bad as I was. Despite my slow time and overall not a great race, I wasn't disappointed. I was actually really happy. I feel so fortunate to have had the chance to come out here and race with the rest of Team Utah, and I'm happy that I got to end my high school career at a meet like this:) 

I got about a mile and a half cool down and then messed around at the meet with the rest of the Utah distance guys. We played an intense game of leap frog on the field, then gawked at the Utah jumpers who were doing back flips and gainers and other cool flips. I wish distance runners were that cool... Overall a pretty great night despite my race.

Traveled back from GSW today, so I took the day off.

AM: I woke up too late to go to practice, so I just went on an easy 6 miles on my own.

AM: I went to practice today. We carpooled up to Pipeline and went out and back 4 miles. It was a nice, relaxed run. It's so nice to be running just for the run, and not for any goal right now! 

Today I drove up to Ogden for my visit to Weber. In the afternoon I went for a run along one of the flatter trails they have right by campus. It was out and back 2.5 miles. 

AM: I woke up early this morning and went for a run one of the Weber guys, Max. We ran from the hotel to the River trail, and ran out and back 30 minutes. We covered a solid 9.5 miles in that time. I always forget that the River trail extends so far out from SL. Then we went to breakfast, and I headed back down to SL. 

AM: I went to practice this morning. We did a lap warm up, then two laps of firemen, and then a lap cool down. Overall, a nice, easy run. 

I can finally take some time off! I'm going on my Senior trip next week, so I will take my week off now. I don't know if I will totally not run for the full 7 days though, I don't think I could take it. My week off starts today! No running.

Another day off!

First day back from my break! At first I wasn't excited to take a week off running, but I'm glad I did. I was on my senior trip with some friends, and it was so nice to just totally mentally and physically unwind. Plus, it was really nice not to have to worry about getting my run on while I was on vacation. I feel refreshed and ready to start some summer training!

AM: I got up this morning and decided to go for a short run just to get things rolling again. I am using some new shoes, back to Nikes from Asics, so I was expecting some foot fatigue, as well as the other runner pains that are traditional when a break is taken. During the middle of the run my knees where bothering me a bit, then went away, then my feet hurt from what I suspect was the new shoes, and for the majority of the run I was feeling a bit awkward in my stride, but by the end of the 4 miles I was feeling comfortable and somewhat normal! A great first run back! 

AM: I went to practice this morning. We did the cemetery run from Sugarhouse, just like the good ol' days. Nat was there and I ran with her. I want to take it a bit easier the first few days back so I refrained from going with the top guys. Natalie and I did two laps in the cemetery and a nice, but solid conversational pace, and hit 8 when we got back to the cars. It's always great to get to run with Nat! 

AM: Couldn't make practice this morning so I ran by myself. I did my usual ten mile loop and I was planning on taking it easy again, but I ended up running it like I did before my break. I finished it in an hour and 50 seconds, and felt great! Like I didn't even take a break. I am getting back into running shape a lot faster than I expected!

PM: It was a super slow day at work today, so I got off early and went for a run. I forgot how great it feels to run at dusk! Went for an easy four miles to get two runs in for the day... Just like last summer :) 

     And one more thing! Today I officially signed to BYU! I am so excited to run for them and I still can't believe I will be running for such an amazing team.  

AM: Went to practice this morning. We met at Sunnyside and ran down to the track to do 8 sets of barefoot X strides on the field, then we did 10 hills on Kernoodle hill. After that we did two grass laps and went back to Sunnyside for 6.

PM: As the sun was setting I went for an easy five miles.

AM: Met up with the team at JCC. I went out four and back at a solid pace, not pushing but not relaxed. It gets hot really fast now. I wish it would be socially acceptable for me to take off more clothes than I already do...

PM: I am going camping with some friends tonight so I did five miles in the lovely heat. Not my best idea, but it's done. 

Boo:/ I didn't get a chance to run in the morning and it was way too hot during the day. I ended up working pretty late and was way too tired to run after. Plus it doesn't really count as a run for that day if I finish it into tomorrow....

AM: Got up earlier than usual for a Saturday to avoid the heat. I didn't run yesterday so I was super stiff and sore for this run. I made it a point to hold back the pace from what I usually run to make it easier on my legs. I was aiming for a total time of around 1:10 but ended up hitting just under 1:07. Most of the soreness was gone by the end. Despite not running, this week wasn't a total bust, still managed 60. I'm climbing into the 70-80 range next week.

AM: Met up with Dakota at his house to get in our runs. We did the usual long loop I have done with Bill. We worked our way up to Wasatch, then down that. Once we hit Olympus Cove Dakota turned down since he wasn't feeling that great and he didn't need as much. I kept going down Wasatch to 3900 S, then turned South on 2700 E, and took the 20-miler route back to his house. It ended up being longer than I thought, about 12.5. 

AM: Went to practice at Sugarhouse. Once I got there, Natalie was cleverly able to deduce from the usage of her shoes that she brought two left shoes, so she drove us to her house to get the right one and then started the cemetery loop from her house. We caught people on the way there, and only did 1 lap in the cemetery, then headed back to Sugarhouse where we did a lap around the perimeter and then I dropped her off at her house. 

PM: Got off work too late so I scratched my PM run. 

AM: We were getting really sick of meeting up to run at 7 am, and it still being way too hot for the run, so Natalie and I did the only logical and sane thing... we met for a run at 3 am. We started from the highland marquis and went up 2100 S, through Stringham to Wasatch, then we followed the usual Thunderbird run backwards to the park on Crestview above the Zoo. We took a breather there and then ran down Sunnyside to 15th, then took that back to Sugarhouse, where we did an outside lap and finished at the Marquis for 10. The best thing about running at this time of day was not having to watch for cars. We ran right in the middle of Sunnyside the entire way down. Despite meeting at this time of night though, it was still a little too hot :/ But we are definitely going to do this again! Oh and then we went to Ihop afterwards and managed to stay awake for our food to arrive. By this time the sun had come up and it was just past 6, so we debated going to practice, but we were exhausted already so maybe next time :)

PM: Didn't work today, so I was able to go for a run not already feeling tired. Much to my surprise, I don't ever feel much different when I start running. I did five miles right when the sun set. It was way too hot :/ 

AM: Couldn't make practice today so I ran on my own this morning. I did my usual 10 mile loop in 1:06. Wasn't feeling too great by the end, but everyday can't be a good day right?

PM: Went for a run when the sun set. Did my four mile loop easy, about 26:30 total time.  

AM: Neither Natalie or I decided to race today, so we met for a run. We started from her house and went over to Guardsman, then did the Shriner's route to 11th ave, where we went down to City Creek, grabbed a drink at the fountain, then headed back to her house the usual South Temple route. I felt like crap for this run and was totally dead by the end. I will try and ice bath later.

AM: Went to practice at Liberty today. The guys were doing a long run up City Creek, then backwards along Dry Creek to JCC, then back along Virginia. That seems like a solid long run, I might try doing that one. Natalie and I stuck with them from Liberty, along 900 E, then down 3rd Ave, until about a half mile past Memory Grove, then turned and stair cased back to Liberty from South Temple. The run got us 8.5, which is perfect for me since it leaves me 13.5 to do for my long run tomorrow. 

AM: I ended up not finding anyone to run with this morning, so I was dreading my long run. I slept in and then it was even harder for me to get out the door since I knew it would be hotter. But then to my nice surprise, it was cloudy and cool oustide! Such a wonderful change from the heat these past weeks. So I did my ten mile loop and then added a 3.5 mile loop to get the full 13.5. I had some music on so I never really got bored, and I also surprisingly pretty good. I finished the full 13.5 in 1:26.41, which I figure is close to 6:25 pace, so a good pace for a long run. Next week I climb! 

AM: Went for my usual ten this Sunday morning. I forgot to start my time at a light, so I don't have my total time, but I was at around 6:30 pace. I'm hitting 100 this week, so I might to try to get in a PM run but it depends how work goes. 

AM: At practice this morning, we warmed up a big grass lap around SHP, then we jogged over to the Northwestern hill on the state course and did that loop 10 times continuously. I was feeling pretty tired and crappy on the warm up, but as we did hills I started to loosen up. After those, the guys went over to the state hill, and we did that four times with two minutes recovery between each. Then we did another big grass lap cool down and afterwards Chris and I added the 4.5 along the warm up run we have to get to 12.5.

PM: I was exhausted after work but managed to get out the door to do 4.  

AM: Practice was at Wheeler Farm today. We warmed up on our outer loop, got to 2.5, then did 8X80 meters strides in the field. After that we went over to the dirt loop which bill marked for 800's. We did 4X800 and I was doing them at 2:30. I hit 2:25, then 2:27 for the rest. It was a solid, relaxed effort. Then we cooled down to get to 9. Bill brought over a watermelon and I ate a ton of that so I wasn't able to add on.

PM: Today I decided to run before work since it is so hard to run when my shift is over. We recently got a treadmill, so I hopped on that and did 6 at 7.5-8 mph. One of the reasons I hate running on treadmills, is that my sweat doesn't evaporate nearly as much and I am always drenched. But, it beats running outside at this time of day. 

Later PM: It was a really slow day at work, so I got off pretty early and I was feeling okay so I went for another run. Did four miles right when the sun set in about 26 minutes. 

AM: Woke up this morning feeling like a train hit me. My legs were totally shot, probably from running three times yesterday, and working a lot lately. I rolled out my legs before running, then started my run nice and slow. I stopped at around 4.5 miles to stretch, then felt better and was holding down a good pace for the second half of my run. I did 10 miles in 1:08. I foam rolled after and then took an ice bath. My lets felt a lot better once I took an ice bath.

PM: Today was my day off so I was able to get plenty of rest and went out for 6 miles. I felt a lot better than this morning.

AM: This morning was the annual Slurpee Run! We usually meet at Sunnyside Park for this run, then finish at Liberty and we have to run back up to Sunnyside. Well this year I decided to park at Liberty, and run up to Sunnyside before we started so that I could just be done right when we finished. I parked by the fountain and ran up 900 S, then down 1500 E to the gulley, I did a lap and a half in there, then went out the upper exit and across Greenwood Terrace, did a lap around the park and then met up with the team to start the Slurpee Run. I got 4.5 miles before we started.

     What makes this race fun is being competitive and actually racing, so I planned to continue my reign as champion of this run for two years now. Bill decided to take out one location, but add in two more, so this year there was nine 7-11's we had to go to. Oh, and the free cups this year are larger than they were last year too. In total, we had 64 oz of slurpee.... YUM. The first three were easy, then at 4 they started to get tougher. Clayton did this run this year, so I had someone to race against. He can down them a little faster than I can, but I can hold them down better than he can. At the second to last location, on 175 E and 800 S, we were tied and finished our Slurpees together. From there I went up to 300 E since it's residential for the stretch from 800 S to 1300 S, and started hauling. I was probably throwing down five minute pace for that stretch. I knew if I wanted to win, I would have to break Clayton here. I got to the last location, chugged the slurpee like it was nobodies business, then hauled it over to the fountain for the win! 3X SLURPEE RUN CHAMPION BABY!!!! The run was 8 miles total. 

AM: Didn't go to practice today since they were doing a very light workout for tonight's race, so I went out on my own. I slept in a bit since it was cloudy, then got out the door and did my ten mile loop with a 1/2 mile out and back added at the end for 11.

AM: This morning I went over to East for my long run. I did the loop that I did with Bill and Natalie last year during track, where I got super pissed at Bill for lying to me that it was only 9 miles but it was actually 15. (lol remember that Nat/Bill?) Anyway, it's a good run when you need 15 miles :) So I ran up 900 S to Greenwood Terrace, then up Sunnyside to Foothill, then over and up Wakara to Red Butte. I got a drink there, then headed over to JCC. There was so many bikers I had to weave through and pass on the trial, then let them pass me once the downhill came. I followed the trail all the way down to City Creek where I got another drink (I slept in, so by now it was getting hot), stretched a little, then finished my run. I went down Memory Grove, then up South Temple until 800 E, then down that to 900 S, where I went back up to my car parked behind East. I added about .2 once up there to make it the full fifteen. It's getting easier to do some of these longer run on my own now. That's one week at 100!

AM: Had to run a bit earlier than usual to get some stuff done before it got too hot. Did my usual ten at an easy pace. My legs are really sore from the hilly long run yesterday. 

AM: This morning I met a few others earlier at Sugarhouse Park so that we could add some miles before practice. We dd the 2100/2100 loop down 2700 S, then back along Alden. Natalie and I added a bit to get to 5. Then we started the team run. We did the cemetery run, and Clayton and I did a lap in the cemetery. Once we got back to the exit, we were going to run back with Nat,  but she got a pretty bad nose bleed so we headed back without her. It was 7 back to the cars. 

PM: Got off work a bit late, but I want to front end load, so I went out for my rain despite the storm. Maybe it wasn't the smartest idea to do 6 miles in a thunder storm, but I did it anyway. 

AM: This morning we met at Wheeler Farm. We did a little over two miles warm up, then we did 8 strides in the field, before going over our .5 mile loop and doing a fartlek ladder. 1-2-3-4-3-2-1 with 1 and 2 minute recoveries between them. I ran alone for these, and was feeling pretty tired and sore before, but I was able to get moving once I warm up. Then we cooled down to get to 10.

PM: Went out for 6 miles after work again. The weather was considerably better for tonight's run than it was for last night's run.  

AM: Couldn't make it out to practice this morning, so I ran on my own. I did my ten mile loop with another lap around my block for 12 miles. I felt okay, just tired, as usual. I took the run pretty easy. 

AM: Couldn't make practice again today, so I went for the same twelve miles I went for yesterday. Felt okay. 

AM: Super mad that I missed my last two afternoon runs. It's been a really hectic week. This morning I went to practice. Those racing did a run up to the Memory Grove fountain and back. I ran with Natalie and Clayton the whole time. We took a shorter way back so we added some at the park to get 8.

PM: I got off work fairly early, for the first time in 4 days, so I went out for a run. I did a two mile loop, then went over to a grassy clearing and did 10 strides since I decided to jump in the Draper Days 5k. Then I finished to 4 miles.  

AM: I decided to run this 5k mainly to get at least one race in me before running the half marathon next week. I want to run a solid half, so I thought I'd get a faster tempo effort in. I got there and warmed up 3 miles and change before the race. I began to see quite a few fast guys there, so I knew there would be competition. I put on my flats and went over to the line to do some more strides. 

Finally the gun went off and the race went out fast. Well, fast for a 5k, but slow compared to what I have gotten accustomed to in high school racing. I made sure to get out well to avoid trouble right where it narrows very suddenly, but still be with the pack. The lead pack quickly formed, and I made it a point to stick with them for as long as I could. There was five of us through mile one, which was I believe a 4:47 for me, so I quick first mile for 5k. From here we turned and got to a slight downhill.  There was some movement by a few guys and I just made sure to stick with the pack. At one point I was running in the front next to Teren, and had this been an important race, I think I would have made an effort to push the pace here since I was feeling good and could use the slight downhill. But, I stayed with the pack and soon we turned another corner. I took the inside of the cone with Teren and Jake, and was hanging on to the back. I'm not sure whether this last stretch was a slight uphill or downhill, but I started to feel the pace here and the pack started to pull away. I tried to surge and stick on them once, but didn't have much success and pretty much let them get away. I didn't come into this race too focused, so I gave myself excuses and did that whole deal which cost me what would have probably been a big road 5k PR. Bummer. Once I let them go I could tell I slowed and some other guy passed me. Then coming up on the last turn towards the finish, Kramer came up on me and passed me in the final quarter mile. I didn't make much of an effort to fight back and finished 7th behind him. 

Overall, not disappointed with this race. I got what I wanted out of the 5k, which was some faster tempo effort. This was the first time I've raced since Southwest, and with a 15:45, I'm not disappointed. It was a good introduction back into racing, and I have a clearer goal in mind now for the Des News Half. What's cool about a race like this is how many people from the blog show up and then you get to actually meet the people you read about or interact with. I cooled down with Rob and Kramer and the rest of the Alta guys and had some fun conversation with them, then cooled down some with the East team. Overall somewhere in the vicinity of 3-3.5 miles cool down, which brought me to ten for the morning. Now time to focus on the half!

AM: My usual ten miles on Sunday. Took them super easy since I want to be fresh for Wednesday. Finished in about 68 minutes. 

AM: For practice this morning we went up 2100 S to 2100 E, then North on that to 1300 S and then down Wasatch to Mike's Tennis, where we got a drink, then headed back the Flagpole, Stringham, 2100 S route back to SHP. We hit 7 right when we got back to the cars. 

PM: After work I went out for an easy five miles to get 12 for the day. 

AM: Today we met at Liberty and did two laps for 3 miles, then Natalie and I added to 4. Then we went to breakfast where I saw my old BC Calc teacher!

PM: I got off work early again today, so I did my two mile loop, then 8X ~100 meters strides, then jogged home. ~3.5 miles

AM: I woke up bright and early to meet up with everyone at the post office on Sunnyside, where we always meet and then jog over to the start. Once at the start I jogged around for another 15 minutes, then did a good 8-10 strides. As I was warming up I saw a lot of good competition, as well as some of my old high school competitors. Right at the line I remembered that I hadn't eaten anything yet, and worried that I might pay for it during the race. 

This race is one that I never do quite what I want in. The start is always screaming fast, the long downhill is not as amazing as it seems, and then the stretch from South Temple back to Liberty seems infinite. This really isn't a strategy race, it's a 'go out really hard and see who can die the least' race. Right off the line that pace was quick. I didn't want the first mile to be under 4:40, but looking back that was an unrealistic goal, especially for this course and this field. If I held it back to that pace for the first mile, I would have totally let the front pack go, so I just stuck on the heels of the chase pack that formed, which consisted of about 5 guys, trailing the leaders by about 20 meters. I remember the first four miles, which were 4:32, 9:11, 14:30, and 19:45. During this time, the chase pack broke up and about half the pack got away from me and the other half fell behind me. I was running alone for a lot of South Temple. It wasn't until the last downhill after the turn onto 200 E that two guys came up on me. I recognized one, Jordan Cross, but didn't recognize the other guy, although we was also wearing orange shorts, so I assumed he was an Ogden runner. I hung with them for awhile, and then surged, broke away for maybe 15 seconds, and they caught me again. I lost them at about mile 5, and then ran the rest by myself. The last stretch from 200 E to the finish by Liberty was absolute torture, especially since I took a glance back when I turned and saw multiple people closing on me, one being Andrew Brewer. I had slowed down a lot since I lost Jordan and who I later learned was Mike, and could not get myself to pick it up on that last stretch. Once I hit 500 E I took another last glance and saw Andrew was closing fast and managed to pull out a small kick which was enough to hold him off. After I was dry heaving for a few minutes, but since I didn't eat anything, of course nothing was coming out. I could also tell, as with every year I run this, I had quite a few blisters on my feet which were not going to make cooling down fun. I waited around, had a creamy and an orange, drank some water, and saw Natalie finish her half in a blazing 1:19. We waited a bit more after her race, then cooled down a mile out and back along the race route. Quite painfully through my blisters, might I add. 

I sort of indifferent about my time. It's an okay time for this race, but of course I am pissed at how hard I went out. I also wanted to win my age group, but I let Mike get away. I'm starting to realize that I never do quite as well during my summer races as I want to. I looked back at my races last summer and my theory is confirmed. It's probably because of the lack of workouts and the abundance of just miles, but then again, that's really what I'm aiming for. My goal is to run the miles and get in some solid base, and be ready and healthy for camp in late August.   

AM: You'd think that by now I knew how to treat a blister. Nope. I have a blister the size of Rhode Island on my left foot, and I stupidly decided to not only pop and drain it, but tear off all the dead skin, leaving behind a sensitive, pink layer of skin underneath. Consequently, I can't even walk without having some intense burning and looking like I broke my hip. So no running this morning. I will let it heal today and see if I can tolerate some running later. 

AM: This morning I met Natalie for a run. We started from her house, and ran to Cottonwood Complex where we did 6X ~80 meters strides to loosen up because we both still felt like death. I have been limping around for the past two days because of the enormous blisters I have on my feet, so my left ankle was bugging me all throughout the run. At one point on our way back it started to really kill, but I stopped to stretch a bit and it winded down. It was a tiring run and mentally exhausting as well, but I'm glad we did it. Pathetically slow, but we did it. 

AM: I met Natalie for a run this morning at the River Trail on 5300 S. We went out and back four headed North, then went half a mile out and back South for 9 total. Still felt pretty crappy, but much better than yesterday. My ankle is feeling a little better, I believe partially due to the fact that I ran in my old Asics since they are pretty gentle on my feet. Still a slow run, but we managed to bring the pace somewhere closer to 8 min pace. 

AM: I went on my usual 10 miler this morning. I'm almost feeling 100% better from the 10k. Still a slow run, somewhere in the low 7 min range, but nonetheless an improvement over yesterday. Glad to have gotten this run over with. 

 Oh, I forgot to mention, I finally got my Garmin! I ordered it forever ago, I received it, it was dysfunctional, so I sent it in to Garmin, and they just sent me a new one! Finally I have my Garmin back <3 

AM: This morning we did the cemetery run from SHP. Natalie and I did two laps in the cemetery, then a lap around the outside of SHP afterwards to get us to 10. It was an easy, good run. I am feeling back to normal finally, and now I get to start doing some workouts! 

PM: Went out for a quick 6 miles in the afternoon since I won't get the chance later. 6:45 avg. Now off to the Salt Flats! 

AM: I got back from the Salt Flats too late last night, so I slept in and ran on my own. This week I am starting some workouts that I was given by Coach Eyestone. So I ran on my usual ten mile route, and after a mile out, I did 5-4-3-2-1 fartlek with 3-2-2-1 recovery. I was ranging between 5:30-5:40 pace for all the on's. Then I finished out my ten mile loop. The on's weren't quite as fast as a usual fartlek workout would be, but I was on uphill for most of it, and I was alone. Plus I wasn't really going at a super hard effort. 

PM: Did four easy mile before work. It was cloudy for just the right amount of time.  

AM: Today we met at Shoreline Trail across from the zoo. We went out to the fountain, then up to the Red Butte fence, and back to where we started. I think I went a shorter way than we were supposed to, so Chris and I went out and back towards JCC to add some before heading back along Shoreline. Then once we were back, Natalie, Chris and I added to get to 8. For the amount of effort this run took, it felt like it should have been way more than 8.

PM: I met up with Natalie to do 6, but I didn't get enough miles this morning, so I did three on my own before, then did 6 with her. I realized something when I did those 3 miles alone. When you run in the tiniest pair of short shorts you have and no shirt, and you're alone, people give you weird/mean looks, but if you are running with someone, they give you a much nicer look.  

AM: This morning I couldn't make practice so I went on my run early in the morning. After a mile warm up on my ten mile loop, I started 20 minutes fartlek with 60 secs rest at half way. The first half I struggled a bit to get moving but I averaged 5:31, then took the minute break, and the second half I managed to average 5:24. I feel like it hurt a little more than it should have, but this is the first tempo I've done in a while, and it was on uphill. So in the future I expect them to be faster with the same effort. Then I cooled down to 6 miles. 

PM: I was pressed for time this morning so I didn't get quite as much as I wanted, and I accidentally napped for 2 hours more than I meant, so I only had time for 5 rather than the 8 I was planning.  

AM: This morning we met at Liberty park. We did a lap on the wood chips as warm up, then did 10X(1 min on/1 min off) around the pond. I did these with Chris and we started out a little slower on the on's than usual, but we picked it up by the fifth one. Then we did another lap on the wood chips cool down, and I added some with the RealDeals to get 8.