Adam's Running

Ran to the track to do a little tempo workout to start the new year off with. I did 2400, 1600, 800, all at 5:30 pace. I didn't want to anything to fast or hard right now because I haven't done anything fast in over a month. It felt good and I decided to see how fast I could close the last 400 and I did it in like 70. The track was covered in snow which was kind of annoying, but the home stretch was shoveled.

Ran the mountain run, the snow is really starting to melt so othe trail was pretty muddy.

5 easy miles. the trail was super muddy, and when I got back my shoes were covered in mud.

At 11:50 p.m I realized I hadn't run today so I ran downstairs and did a mile as fast as the treadmill would go before it turned midnight so I could count it for today.

Indoor track practice starts tomorrow, so nobody was going to run today except for me. I just ran down to the stop sign at Art Dye, then did the Hidden Oaks loop for extra.

Easy miles for the first day of indoor track

The lake is frozen so we can finally play ice tag! We played acouple games then ran to Art Dye.

Didn't run because I had a basketball game, but I went swimming wtih Clayson after. I did 1600 meters and Clayson did 2200.

Ice tag, then I ran down to Art Dye

Had work and basketball all day so I just did 3 easy at about 10:00 at night

Went out for a run on the mountainside trail, but it was really icy so I got off after about 2.5 miles. I went down the canal and up and around to make a big square back to my house.

Today we did a seven mile run with s little 5 min pickup in the middle. It felt way harder than it should of, but I had been feeling crummy all day.

Today was the first day of track class. It is going to be really nice to be able to go home early every B-day. We ran down to AF and got there right as class got out, so we ended up talking to almost every guy on their cross country team as they passed us in the halls. Me and Clayson did  extra on the way back, and Clayson cut his hair!!!!! It looks really wierd to see him with short hair, and I probly wont get used to it for a while.

Had a workout today. 8x1 minute pickups with 2 minutes inbetween. It felt really good to get my legs moving fast.

It was B day so we had track 4th period. Just 4.8 easy miles before BYU tomorrow. We got done early so I just walked home with like 30 minutes of class left.

I got to the race and there was still a while before I Ran so I did a few laps on the basketball court and sat in the bleachers for a while. They had us all gather around while they assigned us heats and sat us down in the corral. It was really annoying because I never got a chance to warm up. They sent us out to the line without letting us do strides. The gun went off and I got out midpack, my legs were in shock because I started out so cold but I was able to tuck in behind Daniel Bentley who I was going to try to stick with. we came through at 56 or 4:40 pace and I was feeling good so I tried to move up to the front, but as soon as I started to go someone tripped me and fell pretty hard. I scraped myself up pretty bad and got some nasty trackburn on my elbow and shoulder but I hopped up and tried to get back with the pack. By the end of the lap I had caught up with the pack but I had lost about 5 seconds, and any momentum or rhythm that I had before. I just kind of went with the flow for the rest of the race and finished in 4:56. I was dissapointed because I know I could have been at least under 4:50 if I wouldn't have fallen. At the end I didn't even feel very tired. Oh well, my goal is to run 4:45 at the ice oval next week and I think that should be realistic.

Later I ran 4 miles on my own. I

Did a mountain run. It was really muddy, but the snow is finally melting which is going to be nice.

Easy workout today, we did 3x600m hills. They were definitely harder than they usually were during cross country but I did them really fast because there were only 3. Times were 1:56, 1:59, and 1:57. Clayson cant run fast yet because of his wisdom teeth, so I was the fastest on every one.

Did about 5 miles, then Mike and I decided to go for a little bit more. 

Today we had a 10 minute tempo on the canal. Clayson did a few shorter and faster reps with Cole, so Lil' Warner and I were the ones out in front. We started about at Deerfield and went to the tunnel going under the road before turning around. On the way back we were hauling, and with about a minute and a half left I pulled away from Lil' Warner. Overall a solid workout, and I am feeling good for tomorrow's race. 

Today was the Utah Distance Challenge at the Ice Oval. This is probably my favorite race of the year because it's quick, all distance, and the ice oval is my favorite track. I got there and warmed up for a while before heading over to get my heat assigned. I was in the third heat. They let us do strides in the outside lanes which was nice unlike BYU. They lined us up and I was in the fourth position on the line. The gun went off and I made sure to get out close to the front so BYU wouldn't happen all over again and we came through the first split in 00:45 which was perfect for my goal of 4:45. The second lap I just hung to McKay Mace from Timpanagos who was leading and kept getting pushed by some kid from Mountain View. I swear Mountain View kids are always jerks when racing, but on the next lap he fell off anyway. we came through this split in 2:06. At this point McKay fell back and the kid from Hillcrest who was on our bus to Nike took the lead. I was boxed in by him Jack from Wasatch Academy and a couple other kids. On the last lap we all picked it up and coming around the final turn I was feeling good, but apparently so was everyone else and I got out kicked by a bunch of guys. My final time was 4:43, so I hit my goal and am happy. Now I want to go to the UHSTCA championships in two weeks and get 4:37 for the mile, and sub 10 for the two mile.

Splits (The ice oval is 442 meters around so they're kind of weird.):

274m - 00:45

716m - 02:06

1158m - 3:26

1600m - 4:43

Ran with Clayson today. We ran up Hogs for a while before turning around because it was so muddy/icy. It felt good to get my heart really pounding on the gradual uphilll and I am feeling super good about my races in a couple weeks.

Today we ran down to AF and back on the long way.

Today we did a fartlek on the canal. We did 7x5x3 with 5 minutes in between. I was second only to Clayson on all of them, and I beat Lil' Warner by a lot on each of them. I think that I could be our second miler/2 miler on the team this year.

It rained today so the inversion went away!! It felt nice to run without having to worry about my lungs getting destroyed by the air. We ran up on Bonneville Shoreline trail for a while, but it was crazy muddy so we turned down onto the canal and ran back.

Today it snowed so there was a bunch of slush all over. We ran down to the end of Art Dye, then started the workout of two 8 minute thresholds with two minutes inbetween. We started the first one on the trail that follows the river through AF for a little. We were about three minutes into the first one, when we were going around a corner and I hit the slush at just the wrong angle and slipped hard. It took my legs completely out from under me and my head smacked into the ground, followed by my knee. I told everyone else to go ahead and finish the tempo, and I went and sat down on a bench to check out my wounds. My knee was bleeding real bad, so I took off my shirt and wrapped it up and jogged over to AF to wash it out. After I cleaned out my knee the best I could I ran back to Lone Peak with Cole and Jamison. My forehead has a big bob of road rash on it which is annoying, and my knee hurts which really makes me mad since I had such high hopes going into the race next week.

Wasn't able to run becaue of my knee. :(

I was able to run again today, and it felt pretty good so I think i'll be back at close to 100% come racetime next week.

Solid distance run today. We ran out to Alpine Highway then split. Me, Cole, and Jamison ran south while everybody else ran on the canal. We looped down around AF high school then headed back to Lone Peak. We got there and Cole and I decided to do Golf course for extra, and at the end we ran into Clayson and Mike who were doing extra backwards the way we were going so we turned around and joined them for more extra.

Today Tawny came and we had 5x800. It sucked. It was fridgid with a pretty good wind coming at you on the homestretch, the entire track was covered in a layer of ice and deep snow in some parts, and I had to take a dump the whole time. Times were slow due to the conditions and I acame through at 2:42-2:43 on every one. I am feeling good about my races this weekend.

Easy miles down to AF and back with Hidden oaks loop for extra.

Easy miles with some strides before the race tomorrow.

Today I ran in two races, the mile and the 4x800. The 800 was awesome and the mile not so much. The mile was first and I was in the second heat. The gun went off and it was just terrible from the beginning. Everybody in our heat was within like 5 seconds of each other in seed times, and it was super crowded. We came across the first two laps in a giant pack five people across, and I was unfortunate enough to run in lane 3 and 4 for most of it. I wasn't feeling all that good and I just grinded out the next two laps. I ended up at 4:43 which was .1 seconds faster than two weeks ago, but not as fast as I was hoping for. 

After that I just chilled with the guys for the couple of hours until the 4x800. When it was finally time we warmed up on the bikes for a little then headed over to the start. They sent us out to our different spots on the track and had us wait for a couple minutes before starting. Jamison was our first leg and he did good. It was his first race ever on a track so we weren't expecting anything much and he ran like a 2:18 and was towards the back of the pack. We didn't have the greatest of handoffs but it worked out and I got the baton about twenty meters behind a group of four teams. On the second lap I caught the group and passed them and gained some good ground on them before the handoff. I ended up running 2:08 or 2:09 which is a huge PR for me. I passed off to Clayson and he went crazy on his leg. I am pretty sure he ran sub two and he passed the entire field except for Davis who was out in front the whole time. He passed off to Mike who had a slight lead on AF and Rock Springs, but on the backstretch they caught him and he settled in between the Rock Springs guy who was in third and Tyler Bell from AF who was right behind. They stayed in that exact order all the way to the finish and we got third! Too bad only top relay gets medals.

We got to the race at 9:00 so Clayson and Jamison could sign up for the 800, and when registering they told us to go upstairs to get the bibs. We got up there and there was couches and a big window overlooking the whole track, and we set up camp on a couple of the couches. We had a ton of time to kill so we just chilled out and took a nap until Clayson and Jamison had to race. It was much nicer than under the bleachers like yesterday. Clayson got fifth in the 800 in 1:59 and Jamison ran 2:15. We thought it would be pretty quick until the two mile but the 200 took almost two hours, and we were pretty bored. Finally when it was time to warm up I went and spun for a while because I forgot my running shoes. I was in the fast heat so we went first. The gun went off and we went out at a good pace. Our first 400 was 74, which was perfect and we were still in a pretty big group. The next couple of laps felt good and I was hitting 75's on each of the 400 splits, and I came through the mile in 5:00. The leaders were still only 5 meters ahead of me, and I was just hanging on Colton Rimmans shoulder from Davis. The next three laps were brutal, I have honestly never been in so much pain during a race. I just tried to hold the pace and on the last lap I tried to kick, but those straightaways seemed so long. I ended up trying to lean across to get sub 10 but I ended up being .2 seconds off. I was pretty mad I didn't break 10 but it was a huge PR for me which was nice. I also got top ten which was kind of cool. After that we drove home and Clayson got pulled over for speeding. It was pretty funny because the whole car ride we were talking about tickets amd driving and stuff, but he was lucky enough to get away with a warning.

Just ran down and around AF the long way.

Hill workout today, 5x600m hills on the hill over by Cedar Ridge. Ryan didn't want us pushing them too hard so we were supposed to be inbetween 2:05-2:10 on all of them. Times were 2:08, 2:10, 2:07, 2:05, 2:05. Over all a solid workout, I didn't feel like I had to push myself too hard which means I am in pretty good shape.

Just down to AF and back. It was really easy until the last mile and a half, and we picked up the pace quite a bit.

Tempo workout today. 3x5 min hard with 3 min jog inbetween. They felt really good and we did them pretty fast.

Game of tag.

Met at Legacy with Clayson. We waited for Mike but he didn't come, so we ranto his house and got him for the rest of the run. We ran down to the bottom of Suncrest then turned left into HIghland and around Mountain Ridge before heading back on Alpine Highway.

Easy run up and around Lambert Park. Really muddy, but still an awesome run.

Progression workout today. We do one mile on the track at 7:30, then 3 laps at 6:20 pace, then miles at 5:50, 5:40, 5:30, 5:20. I was feeling really good throughout all of it until right as we were finishing the 5:30 I cramped up bad and had to stop. I kind of shook it out and waited for Clayson to come through with 800 to go before hopping back in. I ended up finishing that last 800 in 2:23. Clayson finished in sub 5 with like a 2:17 last 800. Good workout, and I am looking forward to when we do it again so I can try to close with Clayson around 5.

Looped up onto canyon road and turned down at the golf course. The wind was so strong going up towards the canyon we could barely move.

We had a pretty easy workout today, 8x1 minute pickups. We ran down to Art Dye and started. We were hauling, and it felt really good to run really fast for the first time in a while. We stopped at 26.2 in AF and they had some nice spikes for 50% off so I think im going to head over there today.

Today there was an assembly so the varsity guys decided to sluff it and go for our run instead. We went out onto the road that arctic circle is on, then down to the roundabout by legacy park and back. It felt awesome to get our run done by 10:00, and I ate a big lunch because I didn't have to run after school which was awsome.

Me and Mahonri met at Legacy to run today. We ran down to the black trail and back with the Timberline loop for extra. time for the run was 51:30.

Tag, then down to AF and back.

One of the hardest workouts of my life for some reason. 6x800 at 2:30 pace with one lap recovery. The wind was blowing on the home straight, but it wasn't too bad. Times were 2:26, 2:28, 2:28, 2:28, 2:29, 2:27. By the time I finished I was completely spent, and could barely walk back to the school. Solid workout though, Mike, Lil' Warner, and I all switched off who would lead until the last one, so I only led once. Clayson did his last one in like 2:10 or something crazy like that.

Ran down to Art Dye and played handball, then finished the loop by the Temple.

6x400m hills today. Normally this is one of my favorite workouts, but it wasn't so fun running in the rain and hail. I lost feeling in my fingers after the third one, and from then on out it was just brutal. Times were 70, 71, 71, 72, 71, 68. It's not quite 400 meters, but its close enough. I think its more like 370.

Solid game of tag at the lake, then the loop on Alpine Highway.

Cole, Mike, and I met at Legacy then ran to Claysons house to pick him up. Then we ran to sliding rock which was much harder than I remember it being, but that is how it always is. On the way down it started hailing and it was really painful, it felt like a ton of low power airsoft guns shooting you in the face. Luckily that only lasted about 5 minutes. On the way back we stopped by Marcs house because he had just gotten his wisdom teeth out, but he wasn't loopy or doing anything funny.

Today was early out day at school so we figured we would just get most of our run in before practice started and finish it up after warmups and all that junk. We ran down to AF and saw my cousin Ashton so we stopped and talked to him for a while. We ran back to do the stuff as a team because it was the first official day of practice and Misty would rage on us if we didn't show up, but when we got there Tawny and Ryan told us we had 400's. We never do speed workouts on M0ndays and she never Emailed us so we were caught by surprise. They were originally going to have us do 10, but since we had already done 6 miles they cut it to 8. Times were 72, 72, 71, 70, 70, 71, 70, 68. They were pretty hard because my legs were tired but overall a solid workout. Afterward we did the Fox Hollow loop for a cooldown. 

Ran down to the end of the trail that goes by AF and follows the river.

We ran down to AF and got a tennis ball from my cousin who is on the tennis team and ran back to Art Dye to play handball with it. After that we ran back the long way and me and Cole stopped by Fox Hollow to say hello to Max. We down to the place where they keep the golf carts and helped him start a fire with a stick of incense before heading back.

Workout today. 400, 800, 1200, 800, 600, 400. Times were 66, 2:23, 3:50, 2:21, 1:43, 67. All in all a solid workout, I felt great on all of them except for the 1200. 

Today was just a normal distance day. We decided to run up AF canyon for a while then turn aronud. Cole and I turned around a little early cuz our stomachs were hurting, so we stopped by Ted bundys cave and ran to the end of it and back. It was super windy running back, but we were still going pretty fast.

Biked up to Legacy to run at 10:15 and it was perfect weather. We ran up and did the mountain run backwards, then ran down and through Lambert before heading back down to the park. I felt so good and on the trail Clayson and I were just killing it.

Today we met at 9 for our workout which was 4,8,4,8,4,8,4,4,4. The 400's were supposed to be at mile pace and the 800's at two mile pace. Times were 67, 2:24, 68, 2:23, 68, 2:25, 70, 68, 67. we had a minute and a half between each interval. I felt awesome until the last three 400's, for some reason after the last 800 my legs just felt like jello so it was really hard to finish it out. Afterwards we drove up AF Canyon and ice bathed in the river.

A big loop on the canal, then back on Timpanagos highway. Super windy and cold.

Down to the end of the AF trail and back.

Today was time trials, distance was doing the mile and 400 today. Since we had to wait for after track class to start we made the not so smart decision of playing basketball hard for an hour right before we ran, but my team ended up winning on a clutch three from Walton so it all turned out for the best. The mile was first and when we were warming up I didn't feel too good, but you can't feel good for every race. We went out and I just sat in fourth behind Marc and we came through 400 in 68. It felt in control and we just stayed in the same order of Clayson, Mike, Marc, then me throughout the next 800 meters. We came through 800 in 2:20, and I am not sure what our next split was. With 400 to go I passed Marc and made sure to make a move on the turn that he wouldn't be able to cover in the last 200 woth his kick. I was able to hold him off to the end and I came in at 4:45. Clayson ran 4:27, Mike ran 4:42, and Marc ended up in 4:49. It felt like a solid effort, but I definitely had a lot left in the tank after and I think I will be able to PR by a lot at Hurricane. We waited around for a while and got our heat assignments for the 400. I was in the fast heat, and it was all  distance runners and Ryan Jensen. This was the first 400 I have ever run, and I didn't like it. I ended up in 59 flat, but I was a few seconds back from pretty much everybody else. Jon killed it for having been injured since Nike and ran a 53, beating Clayson and Marc.

Today was the second day of time trials. We started with the 800. I have never been good at the 800, and I really don't like it. We lined up and I started pretty good, I was in third coming out of the first turn but on the backstretch Jon and Mike passed me. I Just made sure to not lose that front pack and they pulled me through the 400 in 63. On the second lap I just made sure that Jon didn't get too much of a gap on me and I actually almost caught him at the end, but in the end he beat me by like a tenth of a second. I finished in 2:08 which was a one second PR from the 4x800 at the ice oval which was nice. About 15 minutes later we were supposed to race the two mile, but none of us wanted to go very hard so we took the first mile out in 5:54. Tawny and Ryan were getting really mad that we weren't trying, so they told us if we didn't break 11:00 we had to do 800 repeats after so we picked up the pace considerably. Clayson did the next one in 4:50, and Mike and I did it in in 5:00, making us the only three that went under 11. Nobody else had to do extra repeats though because I think Ryan kind of meant if Mike and I didn't do it then we ruin it for everyone. It was kind fun to go out slow and finish fast like that. It was the easiest 5:00 i've run. Afterwards we icebathed in the river.

Biking to legacy was terrible today. It was so windy that while I was going up one of the hills it knocked me off my bike. It took me twice as long to get there so they almost left me, but I got there right as they were leaving. We did the exact same run that we did last Saturday but backwards, plus a little extra at the end. Afterwards we went to Clayson's for waffles.

It was the windiest day ever today. We ran outside and almost got blown over, so we ran down to the pond and did ten .2 mile laps in dejavu. There were so many turns that our calves were starting to hurt so we ran out to the main road before dropping down into hidden oaks. We had never really looked around down there, so we decided to a little exploring and it was way bigger than we thought it was, and there were little trails everywhere, and a quicker way across the river. On the bridge across the river I almost got blown right off the edge, but barely caught myself. When we got back we did four laps in the school. They were supposed to be really slow, but Cole and I ended up racing every straight.

It was really windy again today, not as bad as yesterday but still quite annoying. We warmed up then did 6x400 and 6x200, alternating every one. We had about 50 seconds to a minute of rest between each, so it was pretty easy but got my legs moving. 400's were 69, 68, 68, 68, 68, 65 and 200's were 30, 31, 33, 33, 31, 30. They were supposed to be a little faster than the 400's so I was satisfied with the workout as a whole. Tomorrow I'm going to help pace the girls at the intersquad meet, then go down to Hurricane on Friday and Saturday.

Today Molen wanted us to run a dual meet by ourselves because Lehi canceled. Because it was Bday we had track class, so while everybody else went out to set it up the distance team snuck into the gym and we played basketball for an hour and a half. Once we actually started we did the  mile. but Tawny didn't want the people running at Hurricane to race it so each of us took a lap pacing Mike. We ended up pacing him to a 4:37 which was a vig PR. After 30 minutes we did the 800 and I just ran a 2:21 with Cole. Clayson said it was impossible to negative split an 800 so me Cole ran 71, 70 to prove him wrong.

Later did the Canyon road loop.

Ran to my house, then to Cole's to get a paper signed so we could go to Hurricane. Rhonda almost didn't let us go because it was just us four driving down by ourselves, but eventually she said she would let us if we got signed letters from our parents. Afterwards me and Cole went and did some strides on the football field where a junior high meet was going on, and after we stayed to help time.

Today was the Hurricane invite so Clayson came and picked me aup at 9:30 and we drove down. It was just me, Clayson, Cole, and Jamison going to this meet so it was super fun. It took us about 3 1/2 hours to get down there, so when we got to the school we got out and walked around a bunch to try to get some blood back in our legs. After about two hours we warmed up for the mile. Cole and Jamison both got PR's in the slow heat so I felt confident about my chances. They lined us up and I was in last position with my seed time so I made sure to get out pretty fast that first 100 to get a good position. I tucked in behind Nephi on the backstretch and stayed there almost the whole race. I couldn't really hear my splits but I am pretty sure my fastest lap was my third one which is wierd. On the bell lap I just tried to hang onto the guys I had been running with the entire race, but with 200 to go they pulled ahead and I got passed by one more desert hills guy. I was one spot off scoring, but overall I am very happy with this race. a PR is always nice and I think I am definitely more of a two mile guy anyway.

Today was the two mile, and it was really windy on the backstretch. I was seeded fifth in this race so I got a much better starting position than I got yesterday. They made a kid from Pine View and me take off our headbands which was stupid because I've never had to take it off in a race before, but whatever. The race went off and I tucked in right behind the leaders. It went out really slow and we came through the first 200 in 40 seconds. After that Clayson decided to break it open and he ran the next 200 in 31 seconds, which luckily made the rest of the guys in the race speed up too. There was a group of about five or six of us behind Clayson and I just made sure to tuck in and draft on the backstretch, and we didn't really change position for the first 6 laps. With 800 to go I noticed Josh Thatcher moving up a little so I moved passed a couple guys and tucked in behind him. With 400 to go us two broke away from the pack and started really racing, and with 100 to go I swung out wide to try and pass him. I sprinted hard but it wasn't enough and he ended up beating me by a .3 seconds. I hate losing to other sophomores, but I got top three and a medal which was pretty cool. Afterwards we cooled down a bunch and played scum on the infield before heading out.

Hill workout today. 6x400m at the hill by Cedar Ridge. They felt pretty awesome and I was usually second behind Clayson on almost all of them. Times were 75, 76, 77, 76, 74, 73. Afterwards on our cool down we found an awesome spot to ice bath in the river that runs through the golf course.

We ran down to AF and back with the golf course loop for extra. We found a cool spot to ice bath under a bridge in hidden oaks. We are going to find a different spot nearby to ice bath every day this week.

Today the dual meet with Westlake was canceled, but it didn't really matter because I was just going to do a workout any way. The workout was 12x400m with 60 seconds rest. My pacing in this workout was perfect and I hit everyone at 67 or 68, which is 4:28-4:32 pace and exactly what I want to be running in the mile here soon. Overall a good workout.

Ran down to AF and back with an extra loop on golf course.

Easy miles before UVU tomorrow. Did some strides later.

We left for the meet at 6:30 and got there 7:00. I wasn't racing until at least 3:30 so I just watched the interesting races and played scum and risk in the tent. We started warming up and I was feeling pretty good. They took us over to the start and made us just stand there for a long time before starting us. The gun went off and I got out good. I was in about 2nd or third coming around the first bend, and we were going pretty fast coming through the first 200 in 31 seconds. We ended up coming through the 400 in 69 which is too fast, but I was feeling awesome. 800 split was 2:20 and I just stayed in the same little pack . My first mile ended up being 4:52 and I started fallling off of the main pack. A Westlake guy passed me here and I just tucked in behind him for two laps. This is the spot that really ruined my time because he slowed the pace down to two 77-78's  in a row. with 800 to go I passed him and took the lead into the wind while passing a rock springs guy. I picked up the pace a bit on the last lap but got passed on the homestretch by the Westlake guy. It was a new PR, but I feel like I totally could have gone under 9:50. Oh well, I guess I'll get another shot at Alpha.

Ran down to AF and back with the loop by my house for extra. I haven't raced Mike head to head this year but at Alpha this week we are in racing in the mile and two mile. The field is looking fast for the two mile especially and I think if everything goes well I could go 9:45.

Today we had a workout and it was the absolute worst weather for it. The workout was 400, 30 sec rest, 800, 100m jog and a 300. We would do two sets of those with about 4 minutes of recovery inbetween sets. It was hailing/snowing/raining so hard and the wind on the backstretch was brutal, so we came through the first 400 at 67. The 800 I did in 2:23, and the 300 in 48. In the four minutes of recovery I ran back to the school and got some gloves. The second set I really pushed the 400 and got a 65 which I figure would at least be a 62 in good conditions. 30 seconds rest is nothing and by the time we started the 8 it felt like we had never stopped running, and it was absolutely terrible. Mike and I ran 2:24, but it was the hardest 2;24 I will evr run. We did the last 300 and I ran 46. Afterwards we cooled down.

Easy before Alpha tomorrow.

Today was the first day of the Alpha Invite. They went fast to slow in heats, so my race endedd up being the very first one and I had to start warming up as soon as I got there. They lined us up and I was outside of lane 8. They had some trouble starting us out, and had to fire the gun four times. When the gun finally went off I tried to get out fast, and I ended up throwing a lot of elbows battling with the Hillcrest guys in that first 200. We came through the first lap in 70, then I settled in with the walker twins from Bingham, Dakota from East, and one of the Hillcrest guys. It was pretty physical the whole way, and everytime I would try to pass on the inside I would get a couple elbows and almost get thrown off the track. The splits from there on out were just a blur. I came through the mile in 4:50, Which was a little fast and this is where Mike really dropped off. The next four laps were just brutal. I just tried to stick with that little pack through to the end, but with 400 to go the walkers from Bingham took off and with 200 to go Dakota and the Hillcrest guy both got me. I ended up running 9:52, which is a PR and overall I am very happy with this race. Afterwards I did some extra mileage to keep warm.

The mile was on the second day of the meet, and I came into knowing that I am in shape to run low 4:30's. We ended up getting very little warmup because the lady at the bullpen didn't show up for a long time. I was in the second heat today so I got to watch the fast race which was fun. They lined us up in alleys, and I was in the first one. The gun went off aand I made sure to get a good start. I tucked into second place behind Mike coming around that first bend, but he slowed down to let the AF guys take the pace. They controlled the pace from there on out and our pacing was pretty bad. We came through the first lap in 65, and the next one in 70. On the third lap Mike took the lead on the backstretch, but we still came through slow in 3:26. On the next lap my legs just gave up. I could really feel the two mile in them from yesterday and when the lead pack started really pushing from 300 out I just couldn't get my legs to move fast enough. I ended up getting beat by a couple of guys that I don't think I have ever lost to, but I guesss every race can't be a good one. It was a PR, but I know that with fresh legs, no wind, and good pacing I can run under 4:30.

Today Mike, Cole, and I met up at Legacy to run Hogs Hollow. It as kind of cold biking up there, but once we started running it felt fine. On the hardest part of the trail where the uphill is the worst I was feeling awesome so I took off and did that section faster than I ever have before. On the way down, in the most secluded part of the trail we found a random car who had tried driving down it. Some idiots had thought thye could drive down but had ended up getting stuck in the med in one of the giant ruts. The window was shattered, but when we tried to unlock it the alarm started going off so we took off. All ina ll a very solid run.

My aunt from Seattle is in town, and after first session of conference she wanted to go for a run but didn't know where to go so I went with her. We just did 5 easy miles on Bonneville Shoreline.

Monday through Wednesday we biked the white rim in canyonlands. On the first day about 25 miles into it me and my cousin stopped and decided to do a trail run at this one trail called fort bottom. It was about 5 miles total of awesome single track trail that ran on top of the spine between mesas. It was kind of sketchy at some parts because the trail was only a couple feet wide with sheer droppffs on either side, but it was fun. At the end we climbed up ontop of the mesa and there was a cool indian ruin of a tower, and after thta we ran down to the Green RIver and cooled off a bit. Easily one of the coolest runs I have ever done.

We did a lot of biking today so I was too tired to do a lot of running.

Today my Uncle, cousin, and I woke up at 6:30 to go for a run before everybody else woke up. We ran down the main trail for about half a mile before turning onto a dry riverbed for a while until we got to the real trail we were trying to find. It was awesome, it just went straight up the cliff side  with a million little switchbacks and we gained over a thousand feet in like 45 minutes. Once we got up ontop of the clifff we ran along it for a mile or so before the trail stopped. On top we could see miles and miles of Canyonlands, which made for a pretty rad view. We ran down which was pretty brutal on my legs, but worth it.

Today we were back from Canyonlands so I went and ran with the team. We did a 15 minute tempo in the middle of an hour run. It felt good, and I was right behind Clayson on all of it. I split from the team in the middle of the cooldown to run home.

Easy 6 miles in Park City. Averaged about 6:50 overall.

Today I did a workout at Park City high schools track. 1600, 1200, 800, 400, 400 with one lap recovery in between each. Times were 5:00, 3:45, 2:23, 67, and 66. I was feeling the 2000 foot jump in elevation, but overall it was a pretty fun workout. Their track is nice and it was a beautiful day, so the workout wasn't as painful as usual.

Really fast workout today on the track. It was 4, 2, 4, 2, 4, 2, 4, 2, 4, 2 with a 200m jog inbetween each, and the last 400 and 200 were suposed to be all out. I felt good and my times were pretty fast so I am expecting big things coming up here soon. Times were 66, 31, 66, 31, 66, 31, 65, 30, 61, 28.

Later I did 3 miles on my own.

On the run today I felt like crap, so at the fork in the golf course I just turned and ran home. I am going to do more later.

Dual meet today. It was super windy so i just did the 800 in like 2:12, and the second leg of our 4x400.

Didn't run after school because I was at the Spanish fair at BYU all day, so i ran by myself at about 6:00. I did the mountain run backwards and it was awesome.

Wasn't racing today, but me and Cole wanted to watch so we drove down and did four easy miles before the mile started around Lehi. It was pretty fun to watch because the whole race went out in 2:20 through 800, then Clayson and Connor closed in 2:04. We also got 10 guys under 5:00 on the year.

Today I raced the two mile at the Utah County invite at Lehi high school. Our warm up was all jacked up because of confusion about how many girls heats there were, but it all turned out ok. I was laned up in the second alley next to Koy Moore an Gibby from Westlake. The gun went off and I didn't get the greatest start, and wound up in the very back after everybody cut in. On the backstretch I moved up to the back of the front pack and settled in. On the third lap Zac Jacklin fell hard and I had to go out to lane 5 to get around him. I felt bad for him but he got back u and passed me within 200 meters. The rest of the race I was just trying to stick with Daniel Bentley and Gibby, and I did until the last 600 or so. For some reason I just felt like I had no kick and ended up getting passed by Owen Gardener. Oh well, I got a PR by 4 seconds which is always nice and little Warner ran 9:53 which was a 13 second PR also. My pacing was a little better than last race, because we still came through at 4:50, but this time I was at least able to close sub 5. Afterwards I cooled down for a while and watched the rest of the races.

We didn't have our workout until after school even though we had track class, so we ended up making the poor judgement call of playing basketball for two hours right before. It was really fun because we invented a game where you all get in the middle of the court and throw the ball high in the air, then everybody tries to get it and the first person to score on any basket wins. After all that we had 10x400, but for those who ran the two mile on Saturday she cut it down one. My times were 69, 65, 67,67, 67, 68, 67, 67, 67. By the end my legs were complete jello, and I was very glad I didn't have another.

We ran on the Bonneville Shoreline trail down to the spot where it dips down and back up, then turned around. We had the wind at our backs the entire way back which was nice.

Today was a dual meet and Tawny wanted us running for a workout. It was super windy and cold so I made the noobish move of wearing a long sleeve t shirt under my jersey, which Clayson made sure to give me plenty of crap about from his commentators spot up in the booth.I false started but they let me still race. The mile felt good, I led the entire thing which sucked on the homestretch where it was almost blowing me backwards. I ended up winning with an amazing time of 4:48! It was fun and everybody was congratulating me, so I just took it in stride and didn't explain how slow it was. Afterwards I ran a 400 and a leg of the 4x400.

We ran on the trail that goes by AF and ran back and ice bathed in the river.

This Ragnar turned out to be kind of bust because of weather, but it was still fun. I was our first leg which was nice because the weather wasn't bad yet. We were one of two teams in the final start group and I took off from the other guy in the first ten meters.. I decided to just kind of tempo this leg and I ended up running 19:23, which I didn't think was that fast but it turned out to be the fastest green loop by almost a minute. Afterwards I ate dinner and chilled for about 4 hours before I ran again on the red loop which was 8.2 miles. This loop I just did at slightly harder effort than distance run pace and I ran 1:02:11. Trail running in the dark while passing tons of people and feeling good is the best, and this leg was just super fun. I also ended up with the third fastest time on that leg up to that point which was cool. After that I went to bed.

When I woke up for my third leg I woke up to pouring rain. I went out and sat by the fire until Marc came in and passed offto me. The trail was so wrecked and the mud was so slippery I could barely run without falling over, so I just got through it without trying too hard. After my leg it turned to snow and about two and a hlaf hours later they shut it down. Me, Cole, and Walton were probably the only people who were able to finish all three legs. It was a bummer because we only had five legs left, and we were easily on pace to win.

Just an easy distance run today. We ran down around Mountain Ridge and found some cool trails by the pond that we had never noticed before which were just covered in bright green ferns. It was really cool in there so we did a bunch of laps.

Another easy run. We ran down to Mountain Ridge again, and it just happened that we got there as Zack was halfway through the mile for PE so we paced him through the last lap. After that we ran home on the canal.

6x200 at 800 pace. Times were all 29'sexcept for the last one which was a 28. felt good to run fast, and I am getting excited for BYU on Saturday.

Easy before BYU tomorrow.

I went into the meet today feeling good, and my only goal was to get under 4:30. You didn't have to check in or anything until they called your heat into the beullpen specifically, which was nice because it gave me a lot more time to warm up. They called us in and gave us our numbers, then had us stand out on the track while the sixth heat was going. When they were done with that we were able to do some strides while the seventh was finishing. I was in the first alley, which I was very happy about. The gun went off and everybody went out very hard. I had a decent start and was running in about fifth at the 200. I stayed there through the 400 where we came through at 64 I believe. That was way too fast but I think it ended playing into my favor because after that a few of the guys in the front started falling off because of the hot early pace. I am not sure what my 800 split was because I was in the process of moving past some guys when we past it and wasn't able to look up. On that third lap I was able to move into third behind Nathan Asay and Tate Muhlestein, and we came thorugh at 3:23-3:24. I saw this and knew I could close fast enough to get under 4:30 and tried to kick as hard as I could and got it by less than half a second.I got passed at the line, but I didn't really care because I had gotten my goal. Afterward I did a bunch of cooldown and watched everyone elses races. Mike beat me by .1 seconds in the next heat, and Clayson got a school record in the mile! I got a ride home with Clayson and went and got THai food when I got home which was awesome.

Easy distance run up to the canyon and down canyon road.

Easy before region.

I don't even want to talk about this race. I felt like crap, and got out kicked in the last 50 meters taking away my spot at state.

Another horrible race. After the first 400 it was obvious I wasn't qualifying so I kind of just gave up and ran it in without embarassing myself too bad. I am really bummed about not going to state, but I guess it's my own dang fault.

Easy run down to AF and back.

super easy at like 11:00 at night.

Easy run around Cedar Hills. I am getting pumped for JV Region tomorrow, I'm planning on doing every event from the 100-3200 and maybe some jumps and throws.

Today was JV region. I was planning on doing every event but Molen shut us down, which was very stupid. So I ended up doing the 100, long jump, medley, and 4x4. In the 100 i ran 13 seconds and beat half my heat. I had no idea what I was doing and I think I could run half a second faster if I could have a do-over. In the long jump I jumped 13 feet and got dead last, but Timo gave me an extra jump for some reason which was awesome. I was the 800 leg of the medley for our team and this was probably my best race of the day. Cole and Jackson ran the two hundreds and somehow gave the baton to Jamison in the lead. Jamison got passed by a kid from Riverton who ran like a 52, and I got the baataon about 40  meters behind. I caught him in the first 150 and felt good so I starrted pushing. i thought I heard somebody behind me so I ran hard and came through the 400 in 60 seconds. With three hundred left I looked back and saw that nobody was within a hundred meters of me so I dialed back a bunch when I hit the wind on the homestretch. I came through and ran 2:09 winning by 25 seconds. I think that if it would have been competitive, and not windy I could've run a 2:04. After that we waited a bit and ran the 4x400 which we also won. Overall a fun meet, and I can call myself a double region champ.

Easy miles to AF and back.

easy before state (Even though I am not running).

Didn't run, but biked to BYU and back with Cole to watch state. I will call it 5 miles.

Just biked to State today.

Today was the rooot beer mile. I came into it confident being the third returner, and I knew that I was capable of sub 8. The gun went off and I started drinking. The root beer was slightly warm so I was able to do the first can in easily sub 25 seconds. Walton got out to an amazing start doing his first can in 13 seconds or so and got out in first by seven seconds, followed by Marc, followed by me. It stayed in that order until on the third lap Marc passed Walton on the drink amd didn't look back from there, winning by 20 seconds. It's all kind of a blur now between the puking and the pain of running and all that, but I ended up third in 8:05. I was happy with the place but I know I could have gone sub 8 if I had pushed harder on the last 400 and drink. I beat Clayson and Lil Waarner by a good minute and a half.

My week off is now over and it is time to get back on the horse. I decided to do the mountain run from my house. It was brutal. I had slept in, so I ended up running at 1:00 when it was really hot and I just felt so out of shape trying to run up all those hills. I was wrecked when i came back, but it felt good to get back to running.

Today it was only Jamison and I running after school. It was in the mid 90's outside and I could definitely feel it. We went up on Bonneville shoreline then cut down onto the canal where it goes under canyon road. At the end of the run we went and sat in the creek where it was shady and cool.

down to AF and back with Jamison, then golf course for extra.

six easy miles at about 11:00 at night. Some friends and I drove down to the Mona rope swing today and it was awesome. I tried doing a backflip off of it but ate it hard.

Did 7 miles on the treadmill at our hotel in LA. Every half mile I would put it up 5 notches and at the end the last mile was probably in the 5:15-5:20 range. I felt good and I had just watched Galen Rupp break the American record in the 10k so I just felt like running fast, and I would envision myself in the race.

I ran on one of the treadmills in our hotel in Mexico today. It was good, I did the same thing I did on Friday where I would speed up every half mile by a few notches. I noticed a few people watching me so I showed off and maxed out the machine for half a mile (5:00 pace) before cooling down. Being at sea level is awesome and I never really started breathing hard even though I was sweating buckets.

I did 8 miles on the treadmill today. I was going to run on the marina this morning before it got hot, but then we went four wheeling on the beach instead and by the time we got back it was over a hundred degrees. I am having fun in Mexico, but at the same time I really want to get to practice with the team.

I decided that I was more than done with treadmills, so I decided to go out and run on the marina. Even though the sun had gone down it was still really hot, but it wasn't nearly as bad as it had been earlier in the day. It was pretty busy being dinner time and all that, but it was kind of fun to weave through the people and hear them yell stuff at you. I've never got more "Run Forrest" on any other run before. I wasn't feeling that great, but I still did it pretty fast because I was at sea level and you always run faster when people are watching.

Had to run on the treadmill again today.

Today was my first day of summer practice with the team. There was a new coach there and I didn't like her very much because she was telling us where to run. We kind of went the way she said, but added the hill where we do repeats and ran through Lambert instead of on the road. The team split up on the way down and in the "A" group it was just me, Lil' Warner, Jamison, and a new kid named Seth. Once we got to the park us four and another new kid named Justin went on the Timberline loop which got us to eight miles for the day. Afterwards we did abs on the grass. It was kind of wierd because I didn't recognize half of the people there, and there were two freshman who were super obnoxious during abs. It felt good to get back into summer mileage and I am excited for this upcoming season.

Easy miles with the team. Dryden said he was going to start coming again, and Mike showed up which was cool. We took a road that we had not taken before and ended up having to run through some farming fields and hop a couple barbwire fences. When we got back I went to the bathroom while everybody else left, and when I came out I found that somebody had stolen the front wheel off of my bike. I had to walk it for about a mile before an old man let me throw it in the back of his pickup and gave me a ride home.

It turns out my wheel wasn't stolenand it had been Clayson who took it and put it on top of the bathroom, and I just hadn't looked up and seen it yesterday. That was a relief. We did the mountain run today which is one of my favorite runs. For some reason I always push it on this trail and it felt really good to run fast today. We did a bit more stopping and waiting for the new guys than I would have liked, but it is still early in the summer so I'm not worried about it.

The new coach lady had us do this wierd thing today where we would split into two groups and one would run ahead and draw an arrow with chalk wherever we would turn, and the other group would follow and try to catch us. Me and Lil' Warner were both in the front group so we knew that nobody was going to catch us so we decided to just make it an honest run. First we ran up the way to sliding rock then turned onto the super steep hill that goes off of it called meadowlark. After that we ran down pfiferhorn only to go straight back up matterhorn, then ran up this really steep road we had never been on before. It turned out to be a dead end and after that we just headed back. Me and Lil' Warner really went after a couple of the longer hills and it felt good to get breathing hard and feel the pain only hills can bring. Afterwards we realized we lost this new kid named Howie so we spent 45 minutes looking for him before we went home.

Today was a short run, then ultimate and breakfat after. We were only supposed to 25 minutes so I made sure to keep the pace honest. Lil' Warner, Jamison, and I averaged about 6:00 pace for four miles, which felt surprisingly easy for as fast as we were going. I got a bit of extra mileage going to and from Burgess, and to and from Lil' Warners house for breakfast.

We ran Hog's Hollow today for the first time this summer. Clayson showed up which was nice because it gave me somebody to run with because Lil' Warner was gone. I had forgotten how brutal it was going up and when we stopped at the turn to wait for Jamison my calves were screaming bloody murder at me. From the beginning of the run to the highest point is a 1335 foot jump in elevation, and I had never noticed before but you can see the great Salt Lake. I think this is my favorite run that we do during the summer.

Got back from high adventure today and decided to do a longer run because I haven't been able to run the past two days. I left at about 10:00 so it was pretty much pitch black the entire time. I have found that these long runs by yoursellf really are a lot harder mentally, and they seem to take twice as long. I realized towards the end that I had run through four different cities which was kind of cool. 

We were planning on going to Rodeo today, but ended up not doing it and going on some other trails instead. When we got back to the park a lot of the guys left for more, but my hip was feeling wierd so I just stopped to be safe.

Good run today. Trey Trusty from Westlake came and ran with us which was kind of cool. We did the mountain run backwards, then looped down through lambert and back down on grove. On the trail I took the lead and really pushed it hard. We usually go hard on the trail but this was a lot harder than I have ever done it. Lil' Warner, Clayson, and I pulled way ahead of everyone and even dropped Trey. They finally sent us our belt buckles for Ragnar which made me super happy.

Had work this morning so I wasn't able to go to practice. Ran by myself later at night. 8 easy miles.

Good run today, a lot of the super seniors were there which always makes the run a lot more fun. We ran up to sliding rock, but there was a security guard at the gate saying we couldn't go up because they were filming a movie. It was annoying but we decided we are going to do Hogs on Saturday and come through from behind and see whats going on. After that we ran down through lambert and followed the little trail all the way down to where it ends before heading back. Had a good talk with Clayson about racing strategy and whatnot.

Today was Clayson's last day before he goes on his mission so we did the wall because he had never done it before. I had forgotten just how steep it was but I made it up without stopping and only got beat by Lil' Warner and Clayson. When it comes to hills Lil' Warner is just a beast, which is probably a big part of why he is so much better at xc than he is at track.

There wasn't very any people at practice today, only about seven or so. We were running through lambert backwards then took the trail that keeps going south until we got to the end. Instead of going down the road like we usually do though I found a dry river bed which we decided to explore. We found that it could either connect to the mountain run or keep going all the way to the field before the Highland neighborhood. On our way back we stopped at Clayson's and Cole's because they go into the MTC today.

Slept through my alarm this morning so I had to run by myself later. I was feeling good during the beginning of the run and I had my watch so I decided to do two miles tempo on the canal. Splits were 5:00, 5:25. The second mile had some uphill so it was quite a bit slower. It felt really good to run fast for the first time in a while, and I'm looking forward to the Freedom 10k coming up. It was really crummy weather, which was wierd because yesterday was beautiful. 

Steve Morrin came back from his mission on Wednesday so he came and ran with us today. He has the school record in the two mile (9:15), and the guys have always told stories about him but I finally actually met him. I figured he would be pretty out of shape after two years of not running, but he was actually the one pushing the pace and we were running 6:20's the whole time. Afterwords we played soccer at the spinney park and went to marcs for waffles after.

Hogs Hollow today, the only four that ran it were Lil' Warner, Seth, Zack, and I. Lil' Warner and I were cruising all the way up even though it didn't feel as hard as usual. On the way down we ran through sliding rock and saw all the trailers and stuff for what they are filming up there. The rumor is that it's Walking Dead which would be pretty cool.

Ran with the team this morning. We went up pfiferhorn and looped around some trails over by Hogs, then ran down onto the Timberline trail. Also had range today which was awful. It was super easy and I could have taken the test today and passed without a problem, but instead I have six more hours. Uggh. 

Good run through Lambert and around Alpine. Jaxon killed it today and kept up with us almost the whole way. I'm running the Freedom Run 10k on Friday and I am pumped to race again.

Later did 3 easy miles.

Good run up to the end of Lambert before heading over to Mike's before he left for the MTC. 

Easy miles with some strides.

Freedom Run 10k today. I got there and warmed up for a bit before heading to the starting line. I saw a few guys who had beaten me in track once or twice so I knew it would be honest. The gun went off and a group of four guys took off, while I just settled into the chase pack of about five or six of us. Now that I look back I probably went out too fast, but I didn't really have an option because if I lost contact with that pack I probably wouldn't make it back up. We were all together and moving quickly down the main road where they have the parade and no one really broke away from thhe pack until with four miles to go Zack Jacklin took off. By that time It was down to me, two older guys, and Spencer Palmer from PG. with one mile to go as soon as we turned to go up the hill they all took off and I just wasn't feeling good enough to go with them. I had been feeling crappy all race and just didn't have it in the legs to run fat that last mile. I was kinda bummed out because Spencer had never beaten me before, but I guess its good to get bad races out before they actually matter. My time was awful, but I did get a cool little trophy for placing in my age division. Next up on the racing schedule is Deseret News.

Later I was bored so I spent 10 minutes scoring the race XC style by age division. I found it interesting that the 16-19 and 25-24 age divisions were so much better than the 20-24 yr olds. Here are the results I put together:

Solid 9 miles up and down AF canyon. It felt nice to run slow, 7:20 pace.

Did some more later to get up to about 55.

Mountain run with Timberline trail afterwards. Me and Lil' Warner were cruising on the Timberline trail and dropped everyone by quite a bit. 6:52 pace overall.

Easy seven miles. Marc's knee was hurting so I just stayed back with him and ran a nice easy pace. 7:08 pace overall. Tomorrow we have hill repeats which will be fun.

First real workout of the season today. 6x660 meter hills up Dustin's hill. Lil' Warner was gone today so i did much of the workout solo, but Marc and Steve were there helping out with timing  and would run with me for the last 200 or so. Times were 2:28, 2:28, 2:32, 2:36, 2:36, 2:36. It was kind of wierd not having anyone with me in a workout, but it felt really good to run hard and fast.

There wasn't very many people at practice today, so I ended up running with Steve for most of it. We ran through Lambert then finished with some barefoot miles on the grass. Steve is just running with us until he feels like he is in good enough shape to go start running with the BYU team.

This morning I went on a run up the canyon right by Utah State. We are staying here for youth conference and I wanted to make sure I didn't slack off at all on my training. I was feeling a little tight because we played basketball for like two hours the night before at the rec center. Our team made up of a bunch of guys from our ward who don't even really play basketball almost beat cyprus high schools varsity team, which I thought was funny. I got to the mouth of the canyon and found a trail that went up onto the side of the cliff face and followed it through the canyon for about 2 miles, before hopping back down to the bottom of the canyon and following a different trail along the river. went up for 31:30 and down in 28 minutes.

Later we did a hike and I ran most of it.

Got back from youth conference and did the mountain run from my house.

I haven't been able to run in a week because I got really sick so I thought today would be awful, but it wasn't that bad. I was able to do 6.5 miles at 7 minute pace so I don't think I lost too much fitness. Tomorrow will be the real indicator though, because we have hill repeats. Walton was supposed to come to practice today but he never showed up. I was talking to him yesterday and ever since he graduated he's been living out of his car on the pacific coast, and traveling around working at organic farms and hippie communes and stuff. He seemed genuinely happy and it made me think of what I want to do with my life,  and I have no idea.

Today we had hill repeats on Dustin's hill. I started and was feeling like crap so I just ran with Jamison on most of them. I was only able to do 4, and they were pretty slow. Times were 2:38, 2:39, 2:40, 2:42. I can tell I lost a good amount of fitness last week, and I don't think I have fully recovered because I could barely breathe and I just felt weak today.

Later I mountain biked up Hog's Hollow, then went down corner canyon on the Rush trail. It was probably the aweesomest trail I've ever been on, but at the bottom I wrecked pretty hard. My bike was in no shape to go back up the canyon so I had to call my dad and have him pick me up clear over in Draper. Some solid biking though.

Missed practice this morning because my knee was hurting from my crash yesterday, but it was feeling fine later in the day so I was able to get a solid run in. Went on the Bonneville Shoreline trail to the dip thing and turned around. Felt good, but was very hot. 

Spent most of the day boating, then we went up the canyon so I didn't have time to run until 10:30. Easy canyon road loop by myself, lots of fireworks which was cool.

Solid run today. Marc, Zack, and I ran to AF canyon and went up for a couple miles before turning around. This was just one of those runs that give you confidence going forward into the season. 

Hogs Hollow today. Lil' Warner wasn't there so I decided to not go all out like we usually do, and instead just keep a good pace throughout. It was a fun run and we stopped at sliding rock on the way down which was nice and refreshing.

Good run today, we went on an exploration run up to the switchbacks on the side of the mountain. I have always wondered what was up there so I was excited. Getting up there was pretty hard because we just went straight up through Lambert which was pretty steep. About halfway up we found a little hole in the ground that when you drop into turns into a pretty good sized cave. We couldn't even find the back because it was too dark. There wasn't anything at the top of the switchbacks besides a dropoff so we just headed back down, then took high bench to the north end of Lambert and took Grove back to the park. Overall a solid run and in about a one and a half mile stretch we gained over 1000 feet of elevation.

6x660m hill repeats on Dustin's hill. This was probably my most consistent workout ever, with my splits being 2:32, 2:32, 2:32, 2:33, 2:32, 2:32. I was kind of mad I fell off by one second on the fourth one to make it so I didn't hit all 32's, but it's all good. I ran with Lil' Warner on all of them except for the last one where he took off the last 200 meters and I just ran it in at the same pace. Hard workout, but it showed me that I have fully recovered from being sick which is good.

Recovery run today that we probably did faster than we should have. We went up to the start of Hogs Hollow, but turned early and took some trails that popped out over on suncrest. Lots of up and down that made for some really cool trails. After we got onto Westfield Lil' Warner and I really picked it up and were running about 5:40's for those last couple miles. That probably was stupid because it's a recovery day, but when the weather is nice and you're feeling good sometimes you just gotta run fast.

Later did a strength workout: 161 pushups, 51 pullups, and core.

Today we had 2x5 minute thresholds in the middle of an hour run. We did about a twenty minute warmup, then started the first one down Alpine Boulevard. The first one was flat and slightly downhill so Lil' Warner and I hit 4:58 for the mile split. The second one was all uphill so we were only running 5:30 pace but it was a lot harder than the first one. Afterwards we ran through Lambert and down Moyle to get to sixty minutes.

Easy miles, then soccer afterwards.

My family was staying in Park City for the weekend and I saw this race and decided that it would be a lot funner than a long run by myself, so I signed up for it. I had never run this far at one time in my life, so I went into it without high expectations and more of just doing it for fun than competing. The course was absolutely brutal, and I have never done a race with nearly as intense of a course before. We started at 7,000 feet elevation, then climb 8 miles up to 10,000 feet, then deescend the 8 miles down. I made sure to go out slow since I didn't really know what I was doing and had a long ways ahead. I spent the first couple miles passing people (whcich is really hard on single track trails), before settling in with a little group for the next few. I kind of broke away from the group once the hills started getting more intense and I caught up to the top girl. Blake from Alta passed me at this point, and I probably should have gone with him but I didn't know how far it was to the peak, and I didn't want to end up dead at the top. The last mile or so before the summit was killer, and easily the hardest hill I've ever seen in a race. It was so steep that you almost had to climb it, and I used my hands quite a bit. This part was virtually impossible to run up and I fell to like 15 minute mile pace. After I summited Jupiter Peak it was all downhill so I took off to try to catch Blake, but I am pretty bad at runninghills and ended up getting passed by a couple people. about three miles out I biffed it pretty bad and a lot of the skin on my hand came off. I didn't hurt my legs at all, but my hand was hurting really bad for the rest of the race and I lost about a minute probably from the fall. I ended up finishing in 2:04:00 which was actually pretty fast for the course, and a lot faster than I had thought I would run. Afterwards I went and got cleaned up a little in the first aid tent, then talked to Blake for a while. Overall it was a super fun race, and I think I am going to do it again next year and try to break 2 hours.

My legs were a little bit sore from Saturday, but after about a mile I felt fine. We ran up to sliding rock, then decided to go farther up to go see the movie set that they built. We went up for a while but when we got to where you turn down to get to the set there was a police officer who got mad at us for trespassing and told us to leave. We kept going up for a while before we realized that the trail didn't go down, so we found a couple of overgrown deer trails that we took down to Alpine Cove.  

Neither Lil' Warner or Jamison was there this morning, so it ended up being Marc and I running together for most of the run. We did mountain run then headed down and added Timberline loop for extra. Marc leaves to the MTC tomorrow, so it was good to get one more run in with him before he's gone.

AM- Drove up the canyon with Ryan and reserved our campsite for later in the day, so it was just Jamison, Lil' Warner and I running in the morning because we didn't make it back in time. We went to Marc's house to say goodbye because he leaves on his mission today, then did Timberline loop.

PM-First run of camp. We ran a loop by where we were camping. the first five or so miles were pretty intense, and Lil' Warner gapped me by a good twenty seconds on the ridge. For some reason he is just crazy good at hills, so I had to work hard to keep up with him on all of our runs at camp. Once we got to the top of the loop it was a nice three miles of downhill. It was the kind of downhill that wasn't too steep or too gradual, but a perfect mix of both that allowed us to just fly. I wouldn't be surprised if we did those three miles in15 minutes or less.

AM- Easy run in the morning, only about three miles probably. It was pretty hilly though, so it didn't feel like a waste of time.

PM- For our evening run today we went up to stewart falls and back two times. The first one was just at a steady pace, and was more of a warm up than anything else. The second time up Ryan ran with us so Lil' Warner and I picked up the pace considerably. We got up a couple minutes quicker than the first time, and ran back down to the parking lot and did abs and stretching.

Today was the last day of camp so we had our hard run in the morning before we left. We just went up Timpooneke road for 33 minutes, then back down in 27. The way up was pretty brutal because I had Lil' Warner pushing the pace the whole time and it was ninety five percent uphill. We hit 33 minutes and decided to turn around so we could catch some of the other guys on the way down. I didn't realize it until we got home but we  were actually super close to the front face of Timp. Probably only about 3-5 minutes away which is a bummer.

Alpine Days today. Was tired from camp and I knew I wouldn't have a problem making varsity, so I just treated it like a really hard tempo. First mile was gradual uphill and Lil' Warner and i hit in 5:25. The second mile was pretty steep for most of it and we dropped off pretty good, running 5:54. Last mile was mostly downhill so I was able to run a 5:08 pretty easily. I finished and was pretty tired, but still had a lot left in the tank. Steve ended up winning, and is starting to run with BYU this week and Lil' Warner got second a few seconds ahead of me. Spencer King actually ended up getting fifth, and the last grass relays spot. Afterwards we cooled down barefoot on the grass.

Ran up to the cave, then found a trail that connects Lambert to the mountain run which was pretty cool. 

Just ran on a bunch of the trails over by suncrest for an hour.

Workout down at spinney park today, 5x1000 at 5k race pace. I haven't felt this awful in a workout in a long time. I was struggling running 5:15-5:20 pace on all of them, while my goal was to be running under 5:10 pace. Oh well, This is really the first speed workout we have done this season and I know I can be running all of mine a lot faster in a month or two.

Later did canyon road loop by myself.

Today was supposed to be a recovery run, but it turned out being pretty fast. We were doing black trail and about halfway through Steve and I pulled away without realizing it. Steve just kept ratcheting up the pace until the last bit we were running 5:50 pace. Our last three miles were around 18:00, which is much too fast for a recovery day. It felt good though, and it was interesting listening to Steve tell me about training with the BYU team.

Later went for a twenty mile bike ride, and did 3 miles at the gym with my sister.

I missed practice today so I ran 5 miles in the heat of day which sucked. I went up onto Bonneville shoreline over to three story park and back. It reminded me of how bad after school workouts are gonna suck.

Later did a temple run with 4x3:00 hard in the middle. Felt good and I felt like I was flying on the last one which was awesome condidering I had eaten a Costa Vida salad not too long before.

Had work from 6 to 5 so I wasn't able to run with the team. I was planning on doing a long run by myself, but then my cousin asked if I wanted to trail run up Box Elder peak later and I fgured that would be a lot funner. It was a pretty intense trail and there were a lot of places where it was too steep to run, so we just aggressively hiked those parts. The summit was awesome, and we gained about 4100 feet in those five miles. We summited at about 10:30, and ran down in the dark which was pretty fun.

For the last day of summer we decided to do something fun, so we decided to run down to Lone Peak and play tag at the pond. It was pretty fun and I didn't get caught in either game, although there were a couple of close calls. Afterwards we ran back to the park

Today was the first day of school and what better way to welcome everyone back than 6x800 over on the grass field by the seminary building. I hate this field because they very rarely mow it, so the grass is always super long and sucks the energy out your legs. Today though I was feeling really good. I had been feeling a little discouraged after how poorly I performed at last workout, but this one restored all of my confidence. Times were 2:36, 2:34, 2:32, 2:30, 2:30, 2:26. I was looking at my times on this course from last year at this time of year and I was averaging almost 10 seconds slower on every interval. This workout got me really excited for grass relays.

Tag with 25 minutes after. We got new jerseys today and they are sick.

6x600m hills today over by the elementary school. Was able to hit decent times on all of them, but I felt like garbage for the whole workout. Times were 2:05, 2:04, 2:03, 2:04, 2:00, 2:06. On the last one I started cramping up pretty bad in the last 100. Cool down and ice bath after.

Later did three more on the canyon road loop.

solid run out and back on Bonneville Shoreline. It was Lil' Warner, Zack, Jamison, and I for most of it, and we kind of fluctuated between running really fast and really slow throughout the run. Overall though we averaged 6:50 pace.

Missed practice this morning so I ran on my own later. I decided to run up the canyon to Timpanogas cave and back. It was lightly raining when I left but on my way back down it started raining really hard, then started hailing. The hailstones were really big and painful so I ran off the road and found a boulder that I crawled under and stayed there for a bout five minutes before it lightened up a little. Overall a fun run.

Solid run down to the AF trail and back on the mountain ridge road. Lil' Warner was talking A LOT today.

400, 800, 1200, 800, 400, 400 today over on the field by the seminary building. The band was using the field so we had to change it from the 800 meter course to a 400 meter loop. This workout felt a lot harder than it should of, and the times were slower than I would have preferred even with the loop being about 10 meters long. Times were 72, 2:32, 4:00ish (I came in right behind a group of girls, so Ryan missed my time.), 2:35, 75, 70. Lil' Warner wasn't feeling good today so I ended up doing the second half or so by myself, which is always a lot harder. I take a little comfort knowing that I can take off about 2 seconds off each lap because it was long, but still not very satisfied with how this one turned out.

Ran up the canyon for a few miles then turned around. Craik ran really well today and didin't drop off the entire way up. I forgot socks (I wear sandals to school everyday, so this has happened a couple times) and I started feeling a kind of blister coming on, so I stopped about 10 minutes short. Afterwards we ice bathed under the bridge on the golf course.

Distance run with 3x3:00 minutes hard in the middle. Lil' Warner wasn't there so I was by myself on them, but I was feeling good and ran about 4:45-5:00 pace on them. We passed a couple PG guys on bikes, who I think were Spencer Palmer and Tanner but I am not sure. Seth was looking really good today, and is going to be our fifth guy at grass relays.

Easy miles with some strides before grass relays tomorrow.  

Today was Grass Relays!!! This is one of my favorite races, and is always a ton of fun. I got to the race and just chilled for a few hours before the varsity relay. I was running first, which was perfect because I knew I would run faster if I had a bunch of people around me. The gun went off and I got out fast enough to be in the very front when we got off the track. Christian Allen got out into first shortly after, and I ran with him and Coleman from Jordan for the first 800 or so. Once we got to the bottom of the U-turn Zac Jacklin came flying by which I figured would happen at some point. Him and Christian took off and I ended up running by myself with a bunch of guys behind me for the entire middle mile. My mile split was 5:03, which felt fast but not problematically fast. With 800 to go some guy from Salem Hills passed me and I didn't go with him when I really should have. I finished out the last 800 at a decent pace and ended up in fourth place at the handoff. I feel like I had quite a bit left in the tank and didn't really kick that hard, so I am very pleased with my place in this race. I ended up sixth overall which was kind of cool cuz I got a little plaque thing. Our team did awesome and got fourth place overall, and Seth absolutely killed it in his leg. We beat Westlake who were supposedly going to be better than us this season which is awesome. I had my doubts about how good we would be this year, but this race gave me a big confidence boost with Zack and Seth running so well.

Summited Lone Peak this morning with my cousin. We started from Corner Canyon and ran the parts that were runnable, while aggressively hiking the parts that were too steep. It was awesome, and we made it up and down in about fiveish hours which is half the time it usually takes people to do it.

Easy miles before the race tomorrow.

Worst race of my life. Felt fine the first two miles then bonked hard. splits were 5:17, 10:40, 16:45, 17:21.

58 minutes out on Bonneville Shoreline. Ran with Zack and Justin for most of it.

Awful workout today. The field was soaking wet so after the first interval my shoes felt like they had five lb weights in them. The workout was 400, 600, 400, 600, 400, 600, 400. Normally we would have done more, but the conditions prevented us from doing more. Times were all around 75ish.

Hogs Hollow today. Lil' Warner and I cruised and did it in 67 minutes.

I had road today, so I only stayed for a game of tag and fifteen minutes of running.

6x800 on the seminary field today. It was raining so the field was soggy and gross, but temperature wise it was perfect. Even though the conditions weren't that great I hit pretty quick times for the course. Ryan split the last 800 into two fours, and I accidentally cut about 20 meters off on the first one. Times were 2:27, 2:33 2:32, 2:32, 2:32, 74, 68. AF ran by and Timo stopped and talked with Ryan while we were doing our last few intervals.

Did 3 later by myself.

We ran a big loop from the school up by Claysons house and down on the golf course today. It felt pretty easy running at about 6:30 pace. The river was running so we ice bathed under the bridge on the golf course.

Fartlek workout on the canal today. 5, 4, 3, 2, 1 with equal rest in between. They felt really good, and Lil' Warner and I did them pretty fast. Zack would d keep up until the last minute usually before dropping off which was good. We went to the river afterwards, but it was dry. :(

Easy miles with two stride laps.

Today was the BYU Invite. We left at about 7:15 and had a long time before we raced, so Jamison and I went and set up camp in the baseball field stands. We played risk and watched the races until the Varsity girls, then went and warmed up. The college race was fun to watch, and Connor Mcmillan killed it and got fifth. I wasn't feeling too great during the warmup and strides, but luckily when the gun went off I felt fine. I got out decently, but still was pretty far behind the leaders and had to spend the whole first 1200 or so moving around and past people. This forced me to settle down and going out a little slower helped me. The whole next mile I just slowly moved up, passing people and moving into the top ten. We hit the last  lap and I was still feeling really good, so I waited until we got out of the baseball field then moved past a group of three or four guys to move into sixth. I was able to hold those guys off and started closing the gap to fourth and fifth, but ran out of real estate. I have never felt that strong at the end of a race, and it felt awesome. I got to stand on the podium, and they gave me a shirt which was pretty cool. We got sixth as a team, but with Lil' Warner we would have gotten fourth or maybe third (It would have been a 90-100 point swing!). Overall a super fun race.

Ran up the canyon to the Timp cave parking lot, then turned around. At the mouth of the canyon we found one river that branched off a different way, and followed it all the way down to the road that runs right in front of Lone Peak. We decided to ice in our newly discovered river, and it felt wonderful.

Missed practice today, so I did the workout later by myself. The workout was 6x600 meter hills at the hill over by Cedar Ridge. They were hard all by myself, but I was still able to hit decently quick times on them. Times were 2:02, 2:04, 2:03, 2:04, 2:03, 1:59.

We ran down to AF and back, then played one game of tag. Kade came today said he is going to start racing with us which is awesome. He is one of the best Triathletes in the country for his age, and has a 5k PR of 17:30 after a hard swim and bike. 

I woke up feeling sick, so I knew this workout would suck. We did 6x800 on the field over by the seminary building, but the band stole part of it again so we had to do the two lap course which is the worst. My times were slow because I was sick and the course was long, but they still should have been faster. Times were all between 2:35-2:40 except for the first one which was something wretched like 2:45. I hate being sick.

Easy before tomorrow. Still feeling sick.

Today was the Viking invite. We usually go to Soldier Hollow this weekend, but they ran it super early this year which is a bummer. Revelli said this course was super hilly, but it was actually pretty flat overall with only a few small hills. I didn't expect too much from myself going in considering I've been sick these last few days, but I was feeling decent while warming up besides having to go blow my nose a few times. It wasn't a very big field so when the gun went off I didn't worry too much about getting out really hard, and just sat back and moved up slowly over the first 800 or so with the AF guys until we got to the front pack. After about 1200 Zack, Christian, Casey, and Mckay were all pulling away so I just tucked in with a group of about five guys. I wasn't feeling great so I was content to just sit with these guys and let them pull me along. Once we hit the track they all took off and I didn't feel good enough to really kick so I just ran it in and took tenth. If I was feeling like I did at BYU I think I could have gotten fifth, but overall I am very happy with how I did all considering. The team did very well also. We had our top four in the top twenty, and Jamison was just off medaling in 21st. Him and Seth both ran big PR's, and were closing in on Zack at the end. They didn't say team scores but we definitely got second behind AF.

I thought we would have a workout today, but it turned out we just had a 60 minute run which was nice. We went out on Bonneville Shoreline, and made it all the way past the the dip in the 30 minutes out which is a first. On the last half mile Seth just took off for some reason, and we couldn't just let him go so Lil' Warner, Zack, and I chased him down and ran like 2:20. It was slightly downhill, but it felt good to run fast. Later I went to the DMV and got my license. Spencer was there which was kind of funny.

A little bit faster workout today. 4, 6, 4, 6, 4, 6, 4. Lil' Warner and I hit these really consistent, all of our 400's were 67's and all of our 600 were 1:45. The 4's were suppose to be at mile pace and the 6's were supposed to be at 5k pace. Afterwards we went up the canyon to ice bath which was very cold, but very refreshing.

Later I got a call out of the blue from Walton asking me if I wanted to go for a run, and I decided to go. It was super fun to catch up with him and listen to some pretty crazy stories, and the six miles we did flew by.

An easy 5 miles, then 20 minutes of tag. It was really hot and I was tired from yesterday, so it felt good to take it easy.

Easy miles before Nebo tomorrow. We ran down to this super cool backyard with a pond that had a slack line over it.

Nebo invite today. We left 1:30 and didn't race until 6:30, so we had a lot of down time before the race. We explored the school, played a couple good games of risk, and I even got a good hour long nap before we went to warm up. The gun went off and I made sure to get out good because there was a nasty bottleneck. I got off the field in about twentieth which was good because Jamison, justin, and some of the other guys said that it was crazy in the pack and people were falling and getting spiked left and right. There was a lot of pushing and moving the first 800 or so, and I wound up in about seventh place behind a pack of AF guys and Christian. I stuck with them for a while but at about the mile they surged ahead of me and I wound up running by myself for another half mile. Eventually Lil' Warner caught up to me and we ran together until the track with 100 meters left. On the track Lil' Warner took off and caught a couple people, but I with my not so great kick got passed by two Desert Hills guys and Joe from AF. I hate losing to Joe more than just about anybody else, but overall I was very pleased with how my race went. The results didn't have team scores, but I think we got third, maybe fourth.

We did Hogs today. It was raining so the trail was super muddy and slippery. It was fun going up, but at the top it was super windy and cold.

We had a fartlek workout on the canal today. It was only a 5, 3, 2, 1 though, so it wasn't that bad. I did them fast and I beat Lil' Warner on all of them except for the one minute interval because it was uphill. Good stuff from Jamison and Zack today.

Lil' Warner had to leave early, so Jamison and I ran with him before practice for about 2.5 miles, then we went to the pond to play tag wth the team. When we got there however the girls wanted to play, and it wasn't looking very fun so Jamison and I just left and ran more mileage.

Today we had one of my favorite workouts, 12x400 at mile pace. I love 400's because they are short enough to not hurt too bad, but fast enough to make you feel like you get a really good workout in. The homestretch was crazy windy, so I probably could have run a second or two faster on each of these in good conditions. Times were 66, 67, 68, 67, 67, 67, 68, 67, 69, 67, 67, 65. I was happy with how fast and consistent I was able to keep them in the wind. Jamison had the best workout of his life today, and was under 70 on all of his intervals. Afterwards we ice bathed under the bridge in Hidden Oaks which is finally running again!

Easy miles and strides.

Today was the Westlake invite. I was pretty pumped for this race because I knew that I would probably get a nice PR, and all the JV guys were running well which gave me confidence. We were planning on running at 6:15, but then they changed it to 6:00 so we only got about 5 minutes of warmup and no strides or anything. The gun went off and I could feel the lack of warmup. For the first 800 or so my legs were kind of in shock, but they started getting warmed up after we left the baseball fields. I came through the mile in about sixth or seventh in 4:55. That was much too fast and I would pay for it later. At this point two kids from Stansbury dropped off and Lil' Warner, Adam Haynes, and I packed it up and ran together. Us three came through the two mile mark in about 10:15, and about here I started to feel that fast first mile. I was feeling awful but made sure to just hang on to Adam and Lil' Warner. Coming around the baseball fields for the last time we passed Corey Mines from Westlake. The next 600 or so was so hard but I knew if I wanted to PR I just needed to hang on for a couple more minutes. Coming around the last turn we passed Dallin Leatham, then Lil ' Warner took off and Adam and I couldn't go with him. I tried hanging on but Adam ended up beating me by three seconds. My time was 15:26, which was a PR but I was hoping to go under 15:20. I think I could have if I had gotten a real warmup and paced myself right, but whatever. I got fourth overall which was the highest I have placed in a varsity xc race so that was cool. We got eighth as a team, but Zack ran in the JV race and Something was wrong with Jamison and he had to drop out so if we ran as we usually do we would have been first or second.

We did extended mountain run in the morning, than drove to hidden oaks to ice bath. It was fridgid.

Later my cousin and I hiked/ran horsetail falls between sessions.

About 15 miles of biking with my dad. We went up to Lambert and did a bunch of trails. Fun stuff.

We ran up the canyon for our run today. Jamison and I were the only ones who got up to Timp Cave in the thirty five minutes we went up. I was feeling really good today. Afterwards we ice bathed under the bridge on the golf course and had a competition of throwing rocks into a tube that lets water out.

Last workout before region today, 3 sets of 600, 400, 200. Times were:

600's- 1:44, 1:44, 1:42

400's- 66, 67, 67

200's- 30, 30, 30

Ryan wanted the 6's at a little slower than mile pace, which worked out to about 4:35 pace, the 4's at mile pace and the 2's at about 800 pace. Ive never run a 2:00 800 but they felt easy. Afterwards we ice bathed on the golf course.

Easy 6.5 miles.

Easy 30 minute plus 6x100 meter strides.