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

AM: Did the regular 8 mile loop from my house after sleeping in a ton from New Years festivites. The hip pain is there, but it's different than what it has been.

AM: Went for a run this morning with Bill, Coda, Clayton, and Sarah in Park CIty. We went to that same groomed trail, and took it pretty easy on the way out, then picked it up to a decent click on the way back.

AM: More hip pain from yesterday, so I just did an easy 8. I am going to take it easy until I can see the trainers or Coach about my hip.

PM: Headed back to Provo, and after getting totally moved back in, went for an easy 6 miles on the treadmills in the student gym upstairs from ours.

PM: Went from my apartment up Univ Pkwy, then along Carterville, and back the usual short Carterville way to my apartment.

AM: Now that I don't have class until 11, I have plenty of time to run in the morning! I went for a quick, easy 3 on the treadmill.

PM: Today was the first real workout of indoor! I had spoken to Coach about where I'm at, and he said to just do as much as I could do while painless, at least until I got in to see a doctor or Ron. After the indoor warm up loop, we came back inside and I did another half mile before putting on my spikes. The workout was 4Xmile. I did the first two at 4:44 and 4:46, then did an 800 on the third one at 2:20. I dropped after 800 because of the hip pain, but I was actually handling the workout better than I expected. After I did 4 miles cool down, then went into the training room, stretched, and did some bracing exercises. Hopefully I can see Ron in the next day or two.

Core before bed.

AM: After my first morning class I have some time until my next one, so I went for a run on the treadmill. I did 4 miles on the treadmill in the weight room while Nat biked in front of me. Stretched after.

PM: Showed up about an hour before the team lap, so JZ and I did short Carterville from the SFH and got back in time for the team lap/meeting. After that was done and we had voted for team captains, a group went for a run on long Carterville, so I went with them out enough to get me to 10 back at the SFH. After I stretched and did my bracing exercises.

AM: Ran before class. Easy four on the treadmill.

PM: Ran Carterville with Nick, JZ, and Flint. Flint and I were planning on 10, but like 3 miles into the run, it started snow/hailing, so we did medium Carterville with Nick and JZ. It was a lot nicer once we were running back towards the school and with the snow to our backs. Once we got to SFH, I added a mile and a half with Flint while dodging all the workouts going on to get the full ten. Stretched and did bracing exercises afterwards.

AM: Did the usual four miles before class, except this time with Jon, Chase, and Mitchel outside.

PM: Because of the races, the workout today would be shorter and faster. After three miles warm up on the track with Jon Harper, and some stretches and strides, we gathered up and Easy told us the workout. 2X (1200,800,400) with about equal recovery. I was with the second group, and our goal was 3:30, 2:16, then 64ish on the 400. We did the first one and I was right in the middle of the pack (3:28). I more or less felt good and told myself I would stick with the pack for the rest of these. During our recovery, Easy told me to just keep the pace for the three intervals more or less the same, and not focus on getting faster each one. So I just tucked in the back and went with the pack. 800 was a 2:18, and the 400 was 66. After a 3 minute recovery, the set went 3:38, 2:19, 66. The times weren't anything special, but I finished this workout and stayed with the guys the whole time, which is what I haven't been able to do yet, so I'd consider this a good workout. After I did 3.5 miles cool down outside with a group of guys to get 10. Stretched and did bracing exercises in the training room afterwards.

AM: Ran 4 on the treadmill this morning. Good ol' routine.

PM: Went for a run with a bunch of guys going for short runs because of the race tomorrow. They all turned after 2.5 miles, but I finished Carterville out to get 10. Stretched and did bracing exercises afterwards.

AM: Was going to run with Nick and Connor, but they slept in (shocker), so I ended up running by myself. I did long Carterville, and added a mile up the canyon to get an extra two for the full 12. This week has been good for me. The hip pain is there, although mild and dull, but bearbable. I'm going to train through this like I did my shins two years ago, just train smart with the injury instead of backing off until it heals. Hopefully this ends the same way my shins did too.

AM: I'm came up to SL for the day, so I met up Bill, Dakota, and John at the Cobler residence for a run. It was a cold morning, and the beginning I was a bit cold, but I warmed up like a 1.5 miles in. Always good conversation on these runs. We went out six and back, and once we got back to the houes, Bill fixed us up a delicious, hearty breakfast. Thanx Billups.

AM: My morning was pretty hectic and I had to rush my run on the treadmill. I did 3 miles at like 10 mph.

PM: Did long Carterville with Wardy, Doc, Jon Harper, Briggs, and Joe. Today was one of those days where it was stilld cold, but can get away with short shorts and a long sleeve. Stretched and did bracing exercises after, then went into the weight room and did some addutor/abductor stuff along with a bit more core.

AM: Did my ususl 4 miles on the treadmill this morning.

PM: Since it was a pretty nice day, we had workout outside! We warmed up out to tempo loop, then changed shoes at the van, and jogged over to the start. There were different groups and people going different distances and paces, but Easy gave me 5:05-5:10 pace for what I could handle, 3-4 miles. I was nervous when he gave us our pace since I haven't run a hard tempo for months now, and the pace he gave me is fast for where I am. We started out and hit 5:04 the first mile, then 10:12 the second mile, then I hit 3 miles in 15:20. I wanted to go to 4 miles and see what I could do (my pace probably would have slowed a bit), but I tweaked my hips in a wierd way in my flexibility class earlier and they weren't feeling too great, so I called it good at 3 miles. Even though I didn't go the four, it was still a good tempo. I was right up pushing with the front of the group and I hit right in the target range for the tempo, 5:07. Once we all gathered up again, we headed back to the SFH for cool down where I hit 10. I'm getting back, one day at a time!

I stretched and did bracing exercises in the training room, then went to the weight room and did some reps on the hip machine.

AM: Ran four on the treadmill in the weight room this morning. 

PM: Went for a run with a bunch of guys at 2. Everyone was going different distances, and it ended up just being me, Doc, and Aaron doing the ten mile loop. Thankfully there was some good conversation, because today was one of those days where the legs were tired and I just didn't want to be running. 

After I went into the weight room and stretched, then got some DMS on my upper hamstring area which helped loosen it a lot, then went into the weight room and did the hip machine reps, then some back extensions, and V scissor kicks. I don't think I will continue with the bracing exercises because they are getting too easy. I'll probably add some new, more intense exercises in the next few days.

AM: Surprise! Four on the treadmill this morning.

PM: Second workout of the week. Warmed up 2 miles outside with a couple guys, came back inside and did another half mile on the track, then changed shoes and did some strides. Then Easy told us the workout. 3X (1200,800) with 3:30, 2:30 recovery in between. The 1200s were at 5k (or goal 5k) pace, which for the second group was 70-72, then the 800's at 2 seconds faster per lap, so 68's. The first set was 3:31, 2:14. The guys picked it up too much on the 800. Second set was 3:34, 2:17. I was keeping up at this point, but struggling to hit the times. On the next 1200 Easy told me that if I was hurting or falling back too much, I could call it at 800. My hips were actually feeling fine, but I'm just out of shape. I did 800, which was right where I was starting to fall off, and hit 2:20. Then on the last 800 I got mad at myself for wussing out, and made myself stick right on Doc and came in at 2:18, although he still pulled away in the last 150. 

Overall a tough workout, even though it didn't sound that tough when I first heard it. There were several guys who were cutting some reps short, so I guess that might have contributed to not pushing through the last 400 of that 1200, seeing guys stop after 800. Nonetheless, progress. My hips actually felt pretty solid, I think it's thanks to the reps I've been doing on that hip machine in the weight room. So far, this has been the second week of being back into consistent, good training, so in roughly another 4-5 weeks I expect to start rocking some workouts. 

After I cooled down 3.5 miles outside with the guys to get 10. Then back at SFH I did back extensions and hip reps in the weightroom, and stretched in the training room for like 10 minutes before they kicked everyone out. One more day down!

AM: Ran the good ol' four miles on the tread mill this morning.

PM: Ran with Nick and a couple other guys. We did some new loop that I'd never run, which was fine but it was a long, steady climb one way, so it was much nicer on the way back. We turned at half way, and then came back the same way to the SFH. My legs were tired today, and I was glad to have this run over with. I got some DMS on my hammies after, then went into the weight room to do my hip reps, back extensions, and V scissor kicks. After I stretched in the training room before calling it a day. 

AM: Went for an easy 8 miles this morning with Briggs and Gizzard. We got  back just in time to watch the high school mile races. After the mile, I cooled down with Bill and some of the guys who raced along our indoor track warm up loop. It was a lot of fun to see my old team racing, takes me back to high school races! 

That makes 90! I haven't decided whether to go up one more week and then come down, or if I should come down in miles the week, and then climb the next. We'll see how I feel tomorrow.

AM: I still wasn't sure this morning whether I should come down or go up in miles this week, so I just did ten miles on Eyestone loop from the locker room. I'll talk to the Stone tomorrow and see what he wants me to do. Hips were a little aggravated the second half, probably cause I didn't do any hip reps or core yesterday, which is definitely a good sign because that means the stuff I'm doing is working!

AM: Met up with a bunch of guys this morning to get our runs in. We did long Carterville, and for most of the run, the guys were talking about football, more specifically, Richard Sherman. Then of course there was more conversation which dissected almost every play of the Hawks/Niners game. The group was split pretty evenly with Niners and Seahawks fans, so there was some good, entertaining conversation going on between the guys, which actually made the run go by faster. 

I slipped into the 880 workout to talk to Easy about my mileage. He said since I was feeling good, that I should keep the mileage at 90, and wait until next week to go up or down. Sounds good to me!

PM: Kind of a weird day since we didn't have class. It felt like another Sunday. Spent the day doing some much needed cleaning, organizing, and doing homework. Went for a run from my apartment in the afternoon, and went 2 miles backwards on Carterville and back. I finished right as the run was starting to set. 

AM: Ran four miles on the treadmill this morning

PM: Workout today. After team lap and a ladder ceremony, we did our usual indoor warm up loop, then got back to the Annex and I changed shoes, went to the bathroom, then did some strides until everyone was ready. The workout was 8X400 at (goal) mile pace, starting at 62 and trying to work down to 60's. I stayed in the middle and back of the pack to try and hit them all in 62-63. The group was slow on the first one, 64, then my times went, 61, 63, 62, 62, 64. By this point I was struggling to hang on, and hit a 65 on the 7th one, and Easy told me that 7 was good for me. I know I could have finished the workout, but now I have to focus on staying with the group, which will come as I get into shape again. On a positive note, my hips no longer bother me! We cooled down 2.5 out and back on Carterville.

After I went into the weight room and did hip reps, sitting V w/ scissor kicks, and back extensions, and didn't have time to go into the training room to stretch because I was going to dinner with some recruits. 

AM: Got bored of running on the treadmill after a mile, so I went over to the indoor track and did another 3 miles there.

PM: I didn't have lunch, so I was starving but I decided to just go for my run and get it over with, then eat. JHarps, Joe, and I did medium Carterville, then added a mile and a half on the indoor track. After I did hip reps, sitting V scissor kicks, and back extensions in the weight room, then went into the training room and got some DMS on my hamstrings since they were a bit sore from the 400 yesterday, then stretched a little before heading back to the locker room.

AM: Had a really busy and crazy morning, and was really limited on time, but I managed to get in 3 miles on the treadmill before class.

PM: Workout today. I have been really tired all day and pretty much the whole week. I think it's just the winter/indoor track funk that gets me at this time of year. It's when school is hard, training is hard, and the days seem to mesh together into one big, blurry, exhausting time period that comes once a year. Everyone was late meeting up for practice today, but once the guys met up at the track office we put our shoes in the van and warmed up over to Lake Loop for the one and only Lake Loop Tempo! I was tired running over there, but once I was warmed up, I felt decent. The goal for my group was 5:05-5:10, like last week, but my goal was just to finish the tempo and not fall off the pack. We started and hit a 5:07 mile and 10:14 2 mile, so we were locked on a good pace. I was still feeling relatively good, but mile 3 and 4 is when it gets really tough. Once we made the turn heading East again, the group strung out and I was with the front of my group. By mile three (15:24), it was JHarps, Nick, and I running together with Doolin just ahead. Mile 4 is probably what hurt the most, but I just hung in there and hit 4 miles in 20:34, and once I made the turn onto the last stretch of road, I managed to keep my pace going pretty evenly and finished in 25:19, which is a 5:10 average for the Lake Loop.

I'd consider this the best workout I've had since I came back from my injury. I pushed myself and  more than anything this helped me build some of my confidence back. For as out of shape as I feel and have been considering myself, I'm pretty sure this is the fastest I've ever run this tempo, or really close to my PR. 

We changed our shoes at the van, then cooled down back to the SFH where I hit 10 almost exactly. Afterwards I did hip reps in the weight room, back extensions, and sitting v scissor kicks, then stretched in the locker room lounge since the training room had just closed. I wanted to ice bath, but didn't make it in time:( So probably tomorrow... Just one more day until the end of the week!

AM: Good old four miles on the treadmill. On a side note, I got like 12 hours of sleep last night, so I woke up fresh as a daisy :)

PM: I need to do more of these 12 hour sleep nights, because I was totally refreshed and not exhausted for the day. When it came time to run, I met a group of guys at 2. We did Eyestone loop, then I added a mile and a half with Sork and Michael on the track to get the full 10. After I did my usual hip reps, sitting v scissor kicks, and back extensions. 

AM: Yesterday on the run was the first time I felt like my shoes were getting old, so I switched to my new Pegasus's. I think thats a new record for the amount of distance I've been able to comfortable use a shoe, 625 :) Met up with a group meeting a bit later in the morning, and we went for our run. I like the group I went with, we didn't take the long run too fast, which is what some guys do, and I did not feel like going for a long, hard run. They were all going 15, and I only 11, so I turned at 5.5 and ran back by myself. In the last 1.5ish miles, I passed Bryn running, so I ran with her for like a mile just talking, then I finished the run back to the locker room. That's one more week in the books!

AM: Slept in and when I woke up I felt sick so I put off running, then I went to a farewell and then got some lunch and was planning to go for a run, but was feeling worse as the day went on, so I decided to just take the day off, and try to get better. I guess this will be a lower mileage week after all!

AM: Still felt sick, but was well enought to get through the day. Did the usual four miles on the treadmill. 

PM: As my day went on I started feeling worse and worse, so after my first two classes I called it quits and went home, took a bunch of meds, and slept. 

AM: Got over the majority of the bug I caught yesterday, no I just have to get rid of this running nose. Four miles on the treadmill.

PM: Went for a run at 2 with a group, but only did medium Carterville in order to get back for the team lap, then once the team lap was over, I added another 2 miles to get the full 10. Then after I did hip reps, back extensions, and sitting v scissor kicks. Oh, and we got our new order of shoes in today! Yay!

AM: Did the usual 4 miles on the treadmill this morning.

PM: Workout today. I'm feeling pretty much better today, just a runny nose. We warmed up the usual route, then came back inside and I did another half mile in my shoes before changing into my spikes. Once we were all together, Easy told us the workout. 1200, 800, 2X400 with full recovery for each. The workout was smaller but fast because of Washington this weekend. Since all the guys I normally run with are time trialling tomorrow, I had to do this workout with the guys racing in Washington. I hit 1200 in 3:21 and that was really fast for me. After the recovery I decided to take the 800 a little easier with Tracy and I hit 2:18. After the recovery, Coach said we were hitting these pretty fast, so we were just going to do one 400. I chilled in the back of the group and hit 63. After recovering, I changed shoes and put on my cold stuff, then went for a cool down with a bunch of guys. Cooled down about 3 miles until I hit 8. 

Afterwards I did the usual hip reps, sitting v's, and back extensions. Then after that I did weights. It's been a long time since I've been to weights, but I think now that I'm recovered from my injury is a good time to start. We also have a new coach, so weights is really different, but I really like the new system. Easier day in weights today.

AM: Did an easy 5 miles on the treadmill.

PM: Went for 10 miles with some guys that are racing this weekend. Good ol' Utah during the winter. Did hip reps, sitting v's, and back extensions after.

AM: Did another easy 5 miles on the treadmill this morning.

PM: Did 10 miles with Nick, Doc, JZ, and Tracy. We did Carterville, but insead of cutting back to University PKWY like we usually do, we kept going over the brigde and went back the Hospital route. Good change up from regular Carterville. Did the usual hip reps, sitting v's, and back extensions.

AM: Came up to SL for the weekend. I decided to meet up with Bill and the East team to do their workout with them. I didn't do the first workout this week since I was sick, so I wanted to get in a second hard session. It was a good one for me, 10X400 at 65, which is just hard enough to get the heart working, but not so much that I'd be tired afterward. Plus, I was going to be able to pace the top guys since this workout was going to be a tough one for them, which was nice. It was broken up really nicely into sets with decreasing difficulty, 4X400, 3X400, 2X400, and then 400. We rotated having the inside and the lead for all of them, and we were right on or fast for all except for one when the guys got out too slow, but other than that good splits. It was actually kind of fun to be running speed again with my old team again. Afterwards we cooled down until we hit 36 laps, then I headed home since I had a busy day ahead.

 I never thought I'd say a speed workout would be fun.

AM: Met up with Bill, Dakota, and John to run in Park City. We started running on the usual groomed trail, but it was pretty loosely packed and it sucked, so we turned onto the road and did a big loop on a road around Park City, and I hit 12 almost exactly back to the car. While I waited for them to finish 15, I did core and sitting V's. Afterwards I had a blueberry pancake and some ham at Bill's house before heading home. 

AM: 4 miles on the treadmill this morning.

PM: Did the usual 10 miles on Carterville with a group of guys. Time to get back on #thegrind. Did hip reps, sitting v's, and back extensions afterwards

AM: The usual 4 treadmill miles this morning.

PM: Workout today. The plan was Lake Loop tempo, but the weather was not conducive, so we were on the track for good ol' mile repeats (3 to 4). We did our usual warm up outside, and it was pretty icy, so I guess it was a good thing to be inside. Once we got back inside, I did another half mile warm up, before changing shoes and doing a few strides. Once we grouped up, Coach split us into two group, gave us our paces, and we got started. My group was to hit 4:45 on the first, and guys could pick it up if they were feeling good. In between we had I believe 4.5 minutes recovery, where we jogged a lap slow. They went 4:43, 4:44, 4:48. On the third I was still right with the group, but we all slowed down. After that one, Coach noticed we were all tired and called it good at 3, and instead we did an 800 on the last one. He told us to keep pace relatively the same, and I hit 2:18. Then I changed shoes and cooled down on the track with JZ, Kenna, and Kathryn. 

Decent workout on a day where I was kind of tired. Just one day at a time! Afterwards I did hip reps, back extensions, and v sits, then I went to weights were we did some snatches, step ups, inclined presses, and full back extensions. I'm gonna be sore tomorrow!

AM: Easy four this morning on the treadmill

PM: Went on the good ol' long Carterville loop for 10

AM: 4 miles on the treadmill.

PM: Today was good old Lake Loop. Half of the guys are in New York, along with the Coaches, so there was a smaller group of guys doing the tempo without Coach there. The weather was weird, kind of a soppy cold. Coach didn't tell us how much to do, but the older guys decided 4-5. We started and hit a 5:05 mile, then 10:09 two mile. We started a bit too fast, and I definitelty felt it on the rest of the tempo. I hit 3 miles in 15:21, so still holding a good pace, but I died from miles 3-4. I called it good at 4 miles, and came in at 20:40. Overall the pace was good, but I slowed way down during mile 4 and there was no guys around me for me to work with. Once I stopped, I looked back and the majority of the guys had stopped at mile 3, so I guess it was a crappy day for everyone. Then we jogged back to the park, and once we were all together, we jogged back to SFH.

AM: Four on the weight room treadmill.

PM: Did long Carterville with a group that met at 2.

AM: Got in more miles this week than I expected, so I only needed 8 to finish the miles for the week. I considered doing 13 and hitting a bit higher in miles, but I had stuff to do that day plus I'm lazy. 

PM: Slept in and when I woke up it was raining. I put off my run until the afternoon when it had stopped raining, and finally got out the door for my run. Did long Cartterville from my house, and added a half mile up the canyon and back during the run to get 10.

AM: Four on the treadmill

PM: A group got together and we did 10 on the River trail. It's been awhile since I've gone that long on the trail, and it was actually sort of enjoyable.

AM: Did the usual four miles on the treadmill this morning

PM: Had a workout today. There were three groups, those racing friday, those racing saturday, and those not racing at all. The two groups racing did significantly easier workouts then my group, which did 1200, 2X800, 400, 800, 1200. What made the ladder tougher was going long short back to long. Coach gave us the paces for all of them, and we surprisingly hit them all or faster. They went 3:24, 2:14, 2:13, 61, 2:14, 3:27. The final 1200 was a bit tougher and I thought I'd run slower on it, but I still hit goal pace. Overall it was a good workout, this workout hurt but still felt semi-enjoyable; its been awhile since I've felt like this after a workout. Hopefully this is the first of many more enjoyable workouts. A group got together and I did 3 miles cool down to hit 10.

Afterwards was weights. It was a good day in the weight room, not too tough but not oo easy, just the right amount of work. Afterwards I did my hip reps and back extensions. 

After everything, I was exhausted.

AM: Routine routine routine. Did the routine four miles on the treadmill.

PM: Did long Carterville with Doc and some other guys at a good clip. Finished in 62 minutes

AM: Had to get on the treadmill really early today. Busy busy day ahead, but I got the usual 4 miles in.

PM: We had a mandatory meeting for the student athletes for Honor Code week today, and afterwards the had J-Dawgs. It was sooo good. 

A few hours later I got to the locker room for workout. I thought the J-Dawg I had early wasn't going to give me any trouble, but it still put up a fight on the workout. A lot of the guys left today for Washington, and another bunch of them are leaving tomorrow so they weren't doing the workout. That left a small group of us to do the fartlek. 10-5-3-2-1. I haven't done this workout in a while, but it was a good one to have on a day that there weren't very many of us and Coach wasn't there either. 

We ran towards the Lake Loop, then stopped and changed shoes at the last bridge, and started the 10 min from there. We ran from that bridge and took Geneva west to do Lake Loop backwards. We worked into a good pace at the beginning, then got the pace going just a little bit faster in the middle and we finished 2 miles exactly in the 10 minutes. We ran backwards some to pick up some more guys, then all kept jogging along the Loop for our 5 minute recovery. We got started again for the 5 minute and Doolin and I got out ahead and pushed the pace a little. We got a little over a mile in, and our average was 4:57. We all bunched up again and did our recovery, then got rolling on the 3 minute interval. There was less separation now since the intervals were getting shorter. We hit 4:55 for that, then after recovery, we got started on 2 minutes. Some of the guys had dropped out by now, so it was only like 3 of us and Doc doing the rest. We hit 5 flat pace for 2 minutes, then jogged backwards for a bit, and hit the last minute at 4:30 pace. We finished exactly at the bridge. 

We all changed shoes and ran back to SFH. I'm hapy to have this workout over with and the week nearly done too. It's been a stressful week with midterms, running, and life. I'm also happy with the outcome. This and the workout on Tuesday are good signs of my fitness. I'm so glad to be out of the 'getting back into shape' phase. Now I can focus on hammering some workouts.

Oh yeah, I didn't mention this earlier, but the day was absolutely perfect for running outdoors about an hour before we left SFH. I was expecting it to be a beautiful day for a workout, but when we left SFH, it was cold, overcast, and raining. When we got back to SFH, we were all soaked and splattered with dirt spots all over our shirts and legs. 

After a good shower, we headed over to weights. Medium tough day in the weight room. I really like how they are doing weights now. After weights, I stayed longer and did hip reps, back extensions, and sitting v's. And FINALLY, the day is done.

AM: I'm gonna be schuuper tomorrow so I decided to tack on a few more miles to lighten the load. I did 3 on the treadmill, then 3 more on the indoor track.

PM: After my lecture and lab, I showed up at the locker room and only Doc was there to go on a run. After a couple minutes Dylan showed up and he joined us for our run. To mix it up, we went up the canyon 5 miles to get our 10. On the way out our pace was pretty normal, but we picked it up on the way back. Probably about 6 flat for the second 5 miles. I was tired for the run, probably due to the mileage I've run this week with the workouts, and the slightly heavier load I did today. I did the usual hip reps, sitting v's, and back extensions in the weight room after. 

Thee day weekend!! Hooray for US Presidents!

AM: I am in Salt Lake for the weekend, and I had a busy day ahead, so I went for a quick 8 miles from my sisters place. I don't know why, but I felt like crap. That run seemed like it took forever and like I was going 5 minute pace, when in reality I was going like 6:40's. Hopefully my run later is better

PM: Once I had some time, I went for another five miles to wrap up the weekly mileage. I felt a lot better than this morning. 

AM: Met up with Bill, Dakota, John, and Chris to go for a long run down Emigration. We met at the T in the road, and they went out for a mile in the opposite direction first, then came back and I joined them as we headed up to the top of the road. Then is was the good ol' long run down Emigration, then we turned up towards the golf course, and took it to the van at Cowboy Grub. 

AM: No class today, so a bunch of guys met up at 9 to go for the longer run of the day. We did a run I've never done before that started on the River Trail, then we cut in this park, through some neighborhood, and eventually ended up behind the Walmart. Then we cut over onto Carterville, and took that back the long way by the Hospital. It ended up being 10.

PM: Later in the day, I went over to the locker room and went for an easy 4 miles by myself.

AM: When I got to the locker room, Ward was just arriving too and it was nice enough outside that we decided to run outside. I did 5 with him.

PM: We had Lake Loop tempo today. We ran out there, then at the park we changed shoes and jogged over to the corner to start. Coach didn't give us an governors today, or a goal pace, but it would have probably just been the usual. Keep the first two miles no faster than 5:05, then go by feel. We hit mile 1 in 5:06, then mile 2 in 5:04, and I was feeling good but for some reason I was feeling some hip pain. I usually don't feel any until the later in the tempo, the 3.5 to 4 mile range, but by then I know I can push through it since the tempo is almost done. It started hurting much earlier than usual, so I pulled out at three to not push the pain. I wish I could have finished the tempo, I was feeling good and the guys were rolling, we hit 3 miles in 15:14, and a couple guys dropped their pace for the last two miles and PR'ed huge on Lake loop. I ran back to the park with the rest of the 3 mile group, then once everyone was back, we headed back to SFH where I hit 8. I decided to leave it there and not add to 10 because of the hip. Hopefully today was just an off day for my hips rather and nothing else. 

After we hit weights, where we had a pretty tough day. There was more of an upper body focus today, but there was still a good whole body lift. Once that was done, I did my hip reps, back extensions, and sitting v's. Man I'm pooped.

AM: Four easy miles on the treadmill.

PM: Went for the usual ten miles on Carterville with a few guys, then did my usual post-run routine in the weight room.

AM: Decided to sleep in and just do one medium run today.

PM: With the time trial tomorrow, and a light workout today, I cut out my morning run and decided to get about 8 miles in at practice. We did the usual warm up route, then I did another half mile on the track, then changed shoes and a coupe strides. The group time trialing tomorrow was only doing 400, 2X200 at 59-60 and 28-29. We were just timing ourselves, and I came in at 60 for 400, then after a good recovery, 28, then another good recovery, 27. After the workout we changed shoes and went for some cool down. We went out 2 miles on Carterville and back, then I added a mile and a half on the track with a few of the guys who did the regular workout to get 8.5.

Did my post-run routine in the weightroom afterwards.

AM: Went for an easy 3 miles shakeout run on the treadmill this morning. 

PM: Today there was a time trial mile and 3k, and I wasn't sure if I was even racing, especially with how Tuesday's workout went, but Coach and I decided that I was in good enough shape to at least race to see where I'm at. So I we did the usual warm up, and I did another half mile on the track, then I changed into spikes and did several good strides while the 3k was going on. Finally it came time to line up and after Doug gave us some stickers, he lined us up and we were off. 

My goal coming into this was just to race. I wanted to get myself back into the racing mentality; I've been out of it for so long that I just needed to remember how to fight. I really didn't care about time, just to go with the guys as much as possible. That being said, Ryan was pacing us through 800 to 2:08-:09. We started and there was a little bit of jostling around for position, which I think is good cause it helps bring a more legit race feel. I just hung out nearly all the way in the back of the pack for the first 400, which I believe was a high 63/low 64, then made a move and passed about half the pack and sat in about 4th or 5th on the outside. I held it there until 800, and I made a move to pass another guy or two, but that was right as Ryan was done pacing, so the pace slowed a bit, and my surge carried me into the lead. I knew I wasn't really in good enough shape to take control, push the pace, and hold off all the kickers, but since I ended up in the lead, I decided to just hold a good pace. I held the lead until exactly 1200, and a pack of 4 that was sitting on me surged past me. I didn't respond quickly enough and they got away from me just enough for me to loose contact, and from here those guys stayed the same distance away. I did manage to get myself to kick, but not enough to catch the pack ahead. 

Afterwards, I changed shoes and once a group was ready, we headed out for cool down. We did Von Lohse, then I added a half mile to get 8 for the afternoon. After I got my post-run stuff in the weight room done.

This was a good time trial for me. The time is no head-turner, but more than time that I got a taste for racing again. I fought and assured myself that I'm coming back, and with a few more weeks of training I know I can do much better. The best thing from the race was that as soon as I finished, I was excited to race again and knew I could run faster. Plus, I gave myself a base line to work off of and gauge future performances. Glad to have the first one out of the way!

AM: Met the group that was sleeping in and running at ten. It used to be a smaller group of guys who didn't want to run earlier, but the amount of guys showing up to run later keeps growing. There was 15 guys on the run today. We did the usual canyon long run, and the group was going 15, but I only needed 12 to hit my mileage, so I turned at 6 and ran back by myself. That wraps up 85, time to go back up!

AM: Slept in for a while, then lounged in bed for another while, but finally got out the door. I went over to the locker room, then changed and headed on my run from there. I did long Carterville for 10 miles. The run was solemn but peaceful, what with no cars or people around on Sunday in Utah Valley. I love the second looks I sometimes get from people walking to church. 

AM: The weather this morning was absolutely perfect. I regretted even bringing a light sweater with me. Once at the locker room, Tracy and I did Von Lohse backwards. The weather was just perfect. Lets hope it stays like this for more than an hour.

PM: I got an amazing suprise when I got to the locker room, workout was going to be on the outdoor track today! The weather was still fantastic, miraculously. We did several grass loops for warm up, then changed our shoes and did some strides. Then coach told us the workout. 5X800 at 3k pace. I've been feeling that I needed a good 800 workout, and today was just the day! The group was aiming for 2:14-2:15. The first one I sat in the pack, and we hit 2:15. We did a lap in between each, but would cut over to the start line from the end of the back straight, so just under a 400 meter recovery. Next one I sat behind the leaders and we hit 2:14. Then I led one and we hit 2:13, then Nick led one and took it out pretty hard and we hit 2:10. I went with Nick on that one and didn't realize how fast we were going until like 400, so I spent myself a little too much for the last one. On the last one our group sort of merged with the front group and I hit a 2:12. A great workout overall, but I would have liked to close that last one in under 2:10. Partly due to going a bit too hard on the second to last, but more likely just not being there fitness-wise, yet. 

We changed shoes and then for cool down we ran to the end of Dirt Trail, and headed back. It felt soo amazing to be able to run in nothing but short shorts again, plus we had a big group on the cool down, and it reminded me of Cross Country :') On the way back to SFH, I picked up my shoes at the track, and hit 11 right at the doors. Afterwards we had weights. The lifting part was pretty manageable, but we also had some tough core work to do and after both of those, I was spent. I've been doing core pretty consistently too, so it really was a tough day. Then after I did my hip reps, but scratched sitting v's and back extensions since we did them or something very similar already during our lift. 

Then I showered, and went into the weight room and talked to Judd about a little pain in the arch of my foot, I think its a bit of plantar. He told me to come in before my runs and get it worked on, then taped my foot up. It felt better as I was walking home just with the tape.

One more good workout in the books!

AM: Went for the usual 4 miles this morning with Thatcher. We did Von Lohse forwards. Another beautiful day!

PM: Before I ran, I got some ultrasound done on my foot. I think I have a bit of plantar going on, so I want to kill it now before it gets worse. I decided to switch shoes and run in my new Pegasus and see if that could help. I went for a run with a group that was just going to do grass loops around the fields at the track and intramurals. Nick and I ran with them, then once we hit  4 miles, we headed back to the indoor track for the team lap. After that, a group got together and Nick and I went 6 miles with them. They were doing long Carterville, so we did short Carterville to hit 10 for the afternoon.

Afterwards I did my usual stuff in the weight room, then did the Nordic Air recovery system for 15 minutes. 

AM: Did four miles on the treadmill this morning despite the beautiful weather again. I was just pressed for time. 

PM: Workout today. Day 3 of perfect weather. We warmed up to the outdoor track, then did grass laps until I hit 3 miles, then came over to the stuff and put my spikes and did a couple strides. MPFS is this weekend, so everyone racing was doing a really light workout, and everyone not racing did 18X200. Eazy said the goal pace was 30-31, so naturally we started at 30's. We each had a partner, and we rotated every rep, with those who lead the previous one going to the back of the back. Doc and I were partners, and we switch the inside on every rep too. The first two were 30's, then the rest were 29's until the 16th, which was a 28, then Eazy sat a bunch of us on the second to last for some reason, and the last one was a 27. Right around rep 9 they started to hurt, and by number 14 I had to work to get my legs moving fast enough to hit those 29's. The workout was hard, but it was a good one. Defintely got some good turnover and speed going in this workout.

Afterwards we headed out for cool down, but my left foot was hurting, I think from running all the reps the same direction on the track. I turned at 1 mile and headed back with Nick. Once back at SFH, there was no weights today cause of the race, so I did my usual stuff in the weight room and was finally done for the day.

AM: Went for the usual 4 on the treadmill thism= morning.

PM: Did Carterville with some of the guys at 2, then went into the weight room and did my usual stuff. My foot was hurting again today, hopefully today will be the worst of it.

AM: Did 5 miles on the treadmill

PM: Did short Carterville with a bunch of guys doing steeple drills after the run. Once we got back to SFH, I did a mile on the indoor track and then went back out and did the indoor warm up loop to get 10. My foot was hurtin again, but less than yesterday. Both of my arches are still aching though.

Did my usual stuff in the weight room after, then went into the training room and got some ultrasound on my feet, then got some arch support tape on both my feet.

AM: Met some guys at 9 for the run. I wasn't sure if I was going to do 15 or 10 today, it depended on how my foot was feeling. Once on the run, my foot was still hurting, and both my arches were really achy, so I just turned back at 5 to get 10 for the day, and 90 for the week

AM: Came up to SL last night, and met Bill, Dakota, and John for a run. We did the Wasatch Blvd 20 miler from Bill's house. At the turnaround, we had some powerade, then headed back. I turned down the street on Wasatch that leads back to Tolcate, and hit 15.5 right as I hit Tolcate, then walked back up the hill to their house. Its nice to be able to do my Sunday run with someone instead of by myself in P-town. 

My foot was feeling better today, it didn't start to hurt until like 4 miles into the run, so thats a good sign. My arches were still aching though.

PM: Slept in and got going on my run in the afternoon. I was feeling good again today, other than the usual hip pain, probably due to the Prednisone. I went out 4 miles on backwards Carterville from my apartment, and back. 

AM: I'm getting back on the horse this week, after taking a week off of workouts to deal with my hip pain and the doctors. I'm on some anti-inflammatories right now, and will stay on them for about the next week and  a half. I did four miles outside this morning. It was a bit chilly when I started, but I warmed up a mile or so in.

PM: Of course, on the day I come back from a small break, we do one of the hardest workouts. 20X400 with 30sec recovery @ 5k pace. We warmed up 3 miles on the fields, then we changed shoes and Coach gave us our times. We were doing one on the track, then three on the 400 meter grass loop they marked out, the back to the track. I liked doing every 4th one on the track because it helped to mentally break them up. Looking back, I wish I would have been in good workout shape for this, because it was an awesome workout. The recovery is tough, but this is a really solid 5k effort workout. My group was going 71-72. We hit 70-71 for the first like 8, then we were 71-72 for the rest. On the 13th one I sat a couple out to stretch my hips a little, and to catch my breath. I had a really bad side stitch that I couldn't get to go away (that's how you know I took a break). I sat 3 out, then hopped in again and finished out the workout. It would have been an awesome workout if I had been in better shape, but it was still a good workout. Other than the 3 I sat, I was hitting all the times and running with the group. 

After I cooled down 3.5 miles with Nick to get 10 miles.

AM: Did four miles in the morning  outside, perfect weather this morning!

PM: Went running with a group at 3. Today was actually hot! I didn't even wear a shirt out of the locker room, and it felt amazing to be running in the heat again. We mixed it up today and did extended Eyestone loop and waited like 15 minutes for the train to pass, but finally got the run finished. Felt good today other than some pelvic agitation.

PM: This is my first Sunday run in a while! Went on an easy 4.5 miles with Haven and Nico from our house.

PM: No workout today. Did 10 miles with the guys, then we did drills, plyo's, and pillars as a big group afterwards. I'm really liking this extra stuff we've added to our easy days. After I took an ice path.

PM: Workout today. 3X2 mile at Kiwanis. It was really rainy today, so the park was muddy in parts, especially by the baseball field where there was like 6 inches of water. This is a high volume workout, so I only did about 2 miles warm up. I knew I would cut at least one of the reps down to a mile, and maybe even two. 

Coach was really nice to us with times. He said it was more about effort today. The first one I finished right with the pack and hit 10:44. That time doesn't seem that great, but considering the conditions, it was more in line with a 10:10-15 effort. 5 mins recovery. Next one I finished towards the back of the pack and hit 10:37. 5 mins recovery. Then coach told me to do a mile on the last one, so I ran with the group and hit 5:18. 

Decent workout, conditions were pretty bad so definitely a good effort workout. Fitness is coming back!

Afterwards we went to lifting and I ice bathed afterwards.

PM: Went for Carterville with the guys, but decided to do the medium route instead. I'm feeling pretty tired and I'm pretty sore from the new stuff we've been doing. Aterwards I did some light drills and strides, and then ice bathed.

was pretty tired, decided to rest

AM: Biked for half an hour, threw in 2 sets of 5 minutes at higher resistance

PM: Workout. 6X800 on intramurals. Hit 2:21, 2:18, 2:19, 2:22, sat one to throw up, 2:19. Times were alright but I was struggling with my stomach. Don't know if its something I ate. I threw up and felt a little better. Then cool down.

PM: Couldn't make the afternoon run with the guys so I went by myself a little later and did 10.

AM: Biked for half an hour.

PM: Workout. Mile break down so 1600, 1200, 1000, 800. Traveling guys were gone so a small group today out on the track. I hit 4:40, 3:29, 3:04, then sat out the 800. I wasn't feeling tired or fatigued but again my stomach was killing today. Tried to throwup but couldn't. Hopefully I get this figured out. Then cool down.

AM: Easy 3 on the treadmill.

PM: Had a dentist appointment so went 10 by myself. 

AM: 3 miles on the treadmill

PM: 10 miles on Carterville. Felt decent

AM: Today was the Homecoming 5k, and there are a few races before the 5k for kids which I paced. I ran both genders of the 400, 800, and mile. That was a lot of fun, but man some of those kids go out really fast. We hit a 34 second 200 in the girls mile. It ended up being good pace mileage, which was nice. With the warm up and running around I got done after those races, I got 7.5, then I went for a run with all the guys who helped out with the 5k, which was nearly all the guys not traveling. Got another 7.5 for 15.

PM: Went for a run by myself in the later afternoon. Just went south 3 miles from my house and back. Felt decent. Gonna hit 80 this week!

AM: Easy, slow 3 miles on the treadmill.

PM: Went for the usual ten miler on Carterville. Felt okay. Then did core and a circuit in the weight room afterwards, then ice bathed. 

AM: Was running late so was only able to bike for about 20 minutes this morning. Threw in ten minutes at a harder resistance

PM: I've been feeling sick since this morning, mainly just a headache and sore throat, so when I heard we were doing Hobble Creek today I was preparing myself for disaster. But I remember back in my high school days I had great workouts and even races when I was sick, so I just prepared myself anyway. We started and the first 15 were a nice, controlled effort, right around 6 minute pace. After that we started picking it up, and around 20 minutes I was in the front pushing, but I didn't feel like I was going too hard. I was feeling pretty good other than I couldn't breathe because of my sinuses, and when the pushing came around 30 minutes for the last part of the tempo, my breathing caught up to me and the lead guys pulled away. I got a little past 30 minutes and decided to stop. I brought my average down to 5:52 which is the fastest average I've ever had on this workout, and had I been able to breathe I think I could have finished the workout with the lead guys. So today was actually a good workout and I'm glad I made myself push through it even though I felt horrible all day. We cooled down the canyon and then hopped in the vans to go back. 

AM: Went an easy three on the treadmill and then did my lift since I couldn't get it done yesterday because we got back from Hobble so late.

PM: Went up to the state meet, so I got just under 5 miles running around the course and watching races, then we decided to head back to the SFH and I was dreading having to go another 5 to get to 10 but I made myself do it. I'm glad I did, but by the time I finished I was famished. Exciting races today!

AM: Biked for 30 minutes this morning.

PM: Workout at the track. 4X1600 quick. Went 4:42, 4:45, 4:43, and then I did 800, sat a lap, and did the last lap with the group in 2:20 and 63. Felt good despite not being able to breathe due to being sick. My fitness is coming along. I've felt good this week with only a small bump in mileage so I'm hoping that come early-mid december I'll be in a good place fitness wise. Breathing with the problem today so I want to focus on getting better so I can finish the entire workout. Cooled down to 10. 

AM: Did an easy 5 miles this morning, the last little bit with Travis. 

PM: 10 easy miles on Carterville. Just a long run left!

AM: Long run! We averaged between 6:20-30 on the way and then picked it up on the way back, but didn't kill it. A nice, controlled harder effort. Last two miles a bit quicker, with the last mile around 5:20. 5:56 average.

AM: Was in salt lake so I met with Bill, Garek, and Chris for a run at pipeline. It was nice to get to run on that trail at this time of year, and always good to run with the old team. Conversational speed the entire run. 

AM: 3 miles on the treadmill easy.

PM: Workout today because of conference this weekend. We did 2Xmile and 2X800 on the intramural field. The sun was out, but there was some wind and it was kind of cold. Went 4:52, 5:03, 2:28, 2:28. Overall I didn't feel great in this workout, I give myself a C+. My times weren't as consistent as I would have liked, and my 800's should've been 3 seconds faster at least. Positives: I finished the entire workout and stayed with the group, and even though I wasn't too happy with my times, they are still way faster than what I would have run a month ago. Cool down to 10

AM:Biked for 30 minutes and threw in about 5 minutes hard with a minute easy in between each minute.

PM: Went for a run with the guys after the team meeting. Usual Carterville 10.

AM: Easy 3 miles on the treadmill.

PM: Workout will be on Thursday for the guys not going to conference, so again today was an easy run day. They had like a track team fun day at Lowes Airsport, which was fun, but I left early so I could get my run in. Did Carterville 10 on my own, then came back and ended up lifting since Alex won't be in the training room tomorrow. Then took an ice bath before finally being done for the day.

AM: Biked for 30 minutes this morning. 

PM: Thought we we have a workout today, but the Airsport thing yesterday counted as a workout I guess. I am pretty sore. Carterville 10

AM: Easy four miles on the treadmill this mornign. 

PM: Went a little earlier with people and did the Carterville 10

AM: Was up pretty late last night with friends, so I'm pretty proud of myself for waking up at 7 to go for a run with Bill and some of the old team. We were dropped off in park city and ran down emigration canyon, then I added another 3 miles at the track for 15. Not a bad 15 mile run for only 3 hours of sleep.

Was really tired all day and decided to just rest since this is a lower week. I'm sure I'll regret it at the end of the week.

AM: Ran an easy 3 miles on the treamill. 

PM: Did the good ol' ten miles on Carterville.

AM: Biked for 30 minutes.

PM: Workout at intramural fields today. We were doing 1000's but didn't know how many. I went to the dentist in the morning, so hadn't eaten anything all day and was still numb by the time workout came, so it wasn't the best workout. Did the first 4 with the group, then sat one, then did another one. Right when we finished that one, coach said 6 was all we were doing, so I ended up kicking myself for sitting one when we only had 6, not 10 like I had assumed. Oh well, lets hope for a better workout Thursday. 

AM: Missed my morning run due to putting off an essay due in my first class this morning. Wrote my 5 page paper before 9 am class yeaahhhh

PM: Did the usualy 10 miles on Carterville a smaller group.

AM: Bike for 30 minutes this morning.

PM: Workout. Lake loop. Ran 25:50, so not very quick, but it is the first time in almost exactly a year I've finished the entire thing. It's like 5:17 pace. Went too hard the first two miles, need to be more patient and work into the pace. 

AM: Easy 4 on the treamill this morning.

PM: Had to get some stuff done so I went early by myself. Usual Carterville 10.

AM: Long run this morning. I was actually feeling pretty tired, despite the run being a pretty chill pace. We did Carterville with the recruits who were in, added south of the school around our warm up loop to get the 15.

PM: Went for my run in the afternoon, when I started the weather was perfect, but it did get dark pretty fast so I ended in darkness. I went 4 miles south of my house on state,then at four turned up the hill and took the trail back for about a mile and a half, then dropped back down and finished on state to get 9. Good run, felt a whole lot better than yesterday.

AM: Easy 3 on the treadmill this morning.

PM: Workout today due to regionals on friday and a time trial on wednesday. The guys running in the time trial were just doing 3X800 on the field next to the track. We warmed up 3, then my times went 2:20, 2:18, 2:14 and then we cooled down 5 miles to 11. Felt good, opened up a but on the last one. I'm excited for the time trial.

AM: Biked for 25 minutes this morning with a few minutes at a higher resistance.

PM: Time trial tomorrow so instead of the usual 10 I did 8.5 on medium carterville with Taylor Farnsworth. Felt decent, then took an ice bath to be ready for tomorrow. I'm excited.

AM: Did an easy 3 miles on the treadmill.

PM: Two time trials today. We went to the indoor track to watch the 800, then we jogged over to Kiwanis to get ready for the 4 miles Cross Country time trial. It was a pretty cold day, around 38, so I made sure to wear good gear and warm up well. I was feeling a bit full from lunch and didn't want to risk it, so after 3 miles warm up, I found a nice, isolated part of the park and threw up a few times. Not much came out but I felt a lot better afterwards and I don' think I would have done as well if I hadn't.

After that I got another mile warm up waiting around and then doing a few good strides with my still new Matumbos I got at the beginning of the season. The course was just 4 loops on the good ol' mile repeat loop, so it was a pretty tough course. We toed the line and got started. First lap felt good and pretty easy, I came through in 5:08. I was expecting to average between 5:10-5:15 for the 4 miles, so I figured that was right on. Then during the second lap we started moving around a little bit more. I just sat on the leaders during this lap. I can't remember what we hit at 2 miles. The third lap is where the hurt started settling in. Going up the hills the second half of the race was definitely the hardest part, and I focused on driving up the hill and not letting anyone go. We hit the 3 mile mark in 15:26, though my Garmin was already past 3. Going up the hills the 4th lap hurt the most, but I stayed in position and even closed on the guys ahead of me, then I stayed in that position until the finish. Decent effort overall. I feel like its a good representation of where my fitness is at, without feeling like it was an all out effort. My watch had the distance as 4.1 and my pace as 5:05.

Afterwards through all my stuff back on and after some chatting about the race with everyone, headed back to the SFH and did a mile on the indoor track to hit 10.

AM: Did 3 miles on the treadmill.

PM: Did a longer version of Carterville where we go up the canyon for a bit. It was 10.5

AM: Went for 4 easy miles on the treadmill.

PM: Did the usual Carterville 10 with Witt, Nick, and Rory,

AM: Went for a long run with the small group today because of regionals. I miscounted my miles and thought I needed 12 to hit my mileage, but actually needed 13. So no I only hit 84. Oh well. It was a decent run, although I felt like crap.

PM: Slept in and was lazy all day, until I finally got on my run around 3. I did the same run as last week, but where I turned at one point on the trail to head back, this time I just kept going. I kept going on the trail until I was right above 7 peaks, then found another trail that led me back down by 900 N. Then I just run North a bit until I hit my house. Hit 10.00 exactly at my driveway. I like this run.

AM: Went on an easy 3 miles on the treadmill.

PM: Did the usual ten miles on Carterville with the guys after a team meeting about Nationals.

AM: Did 25 minutes on the bike, with 10 minutes in the middle at a harder resistance. 

PM: Workout with the group going to Nationals. We were on the grass track out by the outdoor track. After 3 miles warm up the group was doing 2X800, 2X400. All the guys not racing were going to do 2 sets of that. The first 800 and 400 were slower, then the second one we were to run it faster. So my times went 2:21, 2:18, 68, 64, 2:19, 2:20 (this one was slower cause I had to take a potty break... barely made it, but missed a 400), then 61. Overall a solid workout running together as a solid group, for the exception that I sat one 400. Then we did 2.5 cool down for 10. 

Went to the weight room but Alex wasn't there, so I just did a little bit heavier core than I usually do. 

AM: Easy 3 miles on the tready. 

PM: Did 10 miles on NOT Carterville. We did the Walmart loop that we rarely ever do. It was a good way to shake things up.

AM: Went for an easy 5 miles on the tread mill before class.

PM: Went for the usual 10 miles on Carterville with a few guys.

AM: I decided to do my longer run in the morning today so I did 10 on Carterville before my class.

PM: Took a break from studying and did an easy 4 mile run. 

AM: Met a few guys in the morning early to get our run done before Nationals. I did 13 with Karson and Dallin, then added 2 on my own to get to 15. That's a wrap on 90!

AM: Did my run in the morning. It was decievingly cold but fortunately I ended up dressing well for it. I did my usual 10 mile route. I really like this route from my house and am sad that I found it so late in the year because once it begins to snow more I won't be able to run it.

AM: Did an easy 4 miles on the treadmill.

PM: Went for 10 easy miles on Carterville.

AM: Biked for 30 minutes before my class. 

PM: Taking a break from studying and going for 10 on Carterville. No workouts his week for the holidays.