Garek B Running

Ran from my house to City Creek Canyon along 11th and then back.

Ran along 11th ave again today. But once I reached the turn around I did fartlek on the way back. Felt good to do something faster.

Ran along Wasatch until the entrance of Parleys. Felt really sluggish as the start but really gotmoving towards the end. Very strong week! Felt awesome.

Just 5 up on the Shoreline trail

Ran 5 on the trail this morning.

In the afternoon we ran down to the westminister flagpole then back across to the U of U flagpole. Then ran up to the Utah track and then arcoss to 11 ave. Then ran back to the school and added to 12.

Ran down 13th to Suagrhouse. Jogged into the park and ran over to the lightpost where you get off the aspahlt hill and onto the grass. We then jogged 800m out and marked that sopt. Then we did 6x800 with 400 recovery. It was all on the road in and both ways we had an uphill finish. I went 2:28, 2:23, 2:23, 2:19, 2:21, 2:16. Then we jogged back to school and added to 10.5

Down 13th to then down 21st to 9th. Ran along 9th until fairmont park and then 10 strides. Ran back along 9th until 13th then ran down to liberty park and did 3 laps then back up 9th S to the school. I was sore. I wasnt able to push but it wasnt a bad run.

Ran 5 in the morning on the shoreline trail.

In the afternoon we did the avenues hill run up to 11th then got onto the adventure run trail and come out at Red Butte. Ran back to the school legacy bridge way and added to 10. Felt a little sore but worked all the hills!!

3 miles in the morning.

In the afternoon we ran to the track and did 2 laps wramup then 1 mile of speed changes then another 2 laps. Then ran through the neighborhood and back to the school. Added to six.

Before we left for Logan we (Me, Bill, Sarah, and Jakob) did an easy 2 miles at sunnyside park. Then we drove to Logan. Got there and did warmed up with the team and Blake Bennion. We ran about 2 miles warmup then I did some strides and raced the mile. 

Got out well and right around the 100m mark Connor took control. After he took control he had a gap of about 30m and Stockon Smith and I were battling hard in laps 1-6. Then on the 7th lap I threw a surge and closed the gap to about 20-25 meters. With 200m to go (1 lap left) I really started to move and going around the final curve Connor and I were shoulder to shoulder. Connor had a little bit left and was able to get in front of me at the end. Offical results were Connor at 4:21.08 and I was 4:21.40.

Jogged a cool down of 2 miles with Lehi and East and then elevated my legs and went over to the Cafeteria to grab something light. There wasnt a lot so I ended up eating 2 poptarts and chex mix so not the best. Headed back over to the track and did around a mile warmup and then raced the 2 mile. Connor felt sick so at the last minute he decided not to race. I went out kind of fast with the first 200 being a 31. Then I slowed down and ran 37s-38s for the rest of the laps. I ran a 9:40 so nothing special but it was still rough. Cooled down 2.5 miles with Bill, Sarah, and Jakob.

So Tomy, Chris, Bill, and I drove up to Jeremy Ranch road with the orginal plan of 10 miles. However the trail was extremely icy so we only went 4 out and then 4 back. But once we got to the cars we added another 2 miles on the road so we still got ten. Then in the afternoon a friend and I ran down to liberty and did 3 laps then ran back. So we got 5. Good first day of whats going to be a great week!

Ran 5 along Wastach out towards Parleys. Then when I turned around I ran back on Foothill.

Started at East and ran up emigration canyon until I hit 6 then ran back to the school. It was a cold run!!

Drove out to the Oval to do 5x1000. Ran 2 miles warm-up then 1 mile of speed changes. Then switched shoes. Jogged another lap to loosen up then started the workout. Coach wanted me right around 2:55 but I ended up going 2:50, 2:50, 2:52, 2:52, and 2:52. Felt really good to do some faster stuff.  After each 1000 we would jog a full lap then jog to the start as recovery. Then we changed shoes and jogged cool down until we reached 12.

Ran 3 in the morning. 

In the afternoon we ran around the VA to the cemetery by the U and then did 1 lap then 5 hill strides then another lap then another 5 hill strides then ran back. Didnt have to add to 10 we hit it perfectly!!

Woke up and felt really sick so I didnt do my morning run, then as the morning went on I got even more miserable and decided to stay home from school. Still went to afternoon workout! We ran down 13th to Sugarhouse Park and did 40 minutes of fartlek. I was able to get 7 miles right as my 40 minutes ran up so I was happy with the workout. Miles 2, 3, and 4 were rough but then I started feeling better so I pushed through.

Ran up 9th until we reached Wasatch then ran along there until Thunderbird. Ran back along Foothill untill 13th then down 13th to 19th then down 19 to 9th and then back to the school. Legs felt really tired but still a good run.

Got to the race just before it started so only got 1 mile warmup. Then there was some confusion and we stood around for a bit before the race started. I treated this race as a tempo so it was a really good workout. Cooled down until I got 10.5. The race was right by Utah Lake and Bill and Sarah did a polar plunge but I felt sick so I skipped it.

Ran 5 miles in the morning.

In the evening we drove out to the oval to do speed. We started off with 2 miles warmup and then 1 mile speed changes. Then changed shoes, jogged 1 lap, and went to the mile start. I went 4:47 so a little slower but I wasnt really disappointed. Then we jogged 2 laps and went to the 300 start for 12x300. Now we've done 9x300 at the oval which is rough but 12x300 is just plain brutal. Bill wanted all of my under 50 and I went 49, 49, 49, 47, 47, 47, 48, 48, 47, 47, 47, 45. After every 4 we jogged a lap and after each one we just jogged to the 300 mark and would start again. Cooled down until we hit 12.

Ran 5 in the morning.

In the afternoon we took Shriners way to 11th and then around Memory Grove to the Capitol. Ran down Victory Rd. until we got to the salt baths and then just weaved our way through downtown until we got back to East. Felt really really tired. Added to 13.

Got another 3 in, felt strong which was suprising.

4 miles in the morning around the Golf course.

Ran to Sugarhouse Park and did some strides then did the summer cemetery run with a small change. Instead of going back along 13 we ran back on 21st until 17th then down 17th until 19th then down 19th until the street right after clayton then back along 17th until 9th then 9th down to the school.

Was able to get another 3 in. Felt good!!

2 in the morning around my house.

In the afternoon we ran up 9th to Foothill then along Foothill by the VA hospital until we got to the cemetery across the street from Utah's fotball stadium. Did 2 laps in the cemetery then ran back to the school along 13th.

Got there and did 2 miles warmup and then raced the mile. It was really stupid how they seeded us because the fast seeds were the highest numbers and we had to start on the back row. So the start was awful. The first 2 laps I worked on passing people until I was about 3rd. Then the 3rd lap I threw a surge and took the lead which I now realize was a mistake. I kept the lead until the start of the 4th lap where Josh Ward and another kid from Davis passed me and I finished 3rd. 

Cooled down 2 miles then sat around for a bit before warming up 2 miles for the 800. Ran a 2:02 which was an indoor PR and I had a really good kick. My legs were tired from the mile so the start was awful. I fell right into last place and was just trying to not get last. Then with one lap left my legs just started moving really well and I was able to get myself into 4th place and finish.

Cooled down/warmed up 2.5 for the 2 mile. By that time lots of people had left and there wasnt really anyone in my race. Got out good and worked but I wasnt able to break away from the pack until lap 5. Finished strong I thought but I didnt really have anyone to push with so I ran a 9:52. Cooled down 3 miles and then another 4 later.

Shout-out to my boy Conner Baller who freaking killed it and he has amazing hair!

I went out expecting to get more but my stomach and legs just felt awful turned around early and did not have time to get anything else in.

Ran 2 miles in the morning.

In the afternoon we ran up Emigration Canyon until we reached the summit of Little Mountain. Felt okay, my stomach still hurts but my legs felt strong.

So 10 days ago Coach and I agreed that I need a break to refocus and rest. So the last 10 days I have not run at all. Today was my first day back.

Ran down to school. Then from the school we did adventure run to the JCC then up Dry Creek until we hit 5 then turned around and ran back. Legs fel tired and going downhill did not feel good. Besides that I felt fine.

Great run today!! Started on the south side of the Parelys Canyon bridges and ran down Wasatch until we got to Coach's house. Felt really good but the downhill was brutal.

Shoutout to Sarah who hit 71 this week which is Awesome!! Also my boy Connor Baller is at 116 monthly views so he must be doing something right! Overall a great run and the weather here is awesome!

Ran down to Sugarhouse Park and did a fartlek workout. The breakdown was this...

1 minute on-1 minute off-2 minutes on-1 minute off-3 minutes on-2 minutes off-4 minutes on-2 minutes off-5 minutes on-3 minutes off. Then we went back down the ladder and then ran back. Added to 10.5

Jogged down to Liberty and did 2 laps of fireman. Then we jogged back to the school. I felt really good and I worked to push to the front every time. HUGE shoutout to Sarah! who has been working her butt of this week and last week! Can't wait to see what she can do on Friday!

Ran up to the Utah Track and did 6 J's. (sprint 200 meters then jog 200 meters). After that we ran towards Shriners Hospital then ran back to the School Shriners way. Added to 10. Felt great during the J's I really worked on pushing the 200 meters. 

Ran down to Sugarhouse and did 2 laps around the park then ran back. On the way back I was moving really well! My last four miles were 6:04, 6:01, 5:51, and 5:38. Good luck to everyone racing at the Oval tomorrow.

I was only to squeeze five in. Looks like a long run tomorrow! 

Got 6 miles in on the Shoreline Trail. Really good run, felt great, and the weather wasn't that bad but it was a little cold.

Ran up and around the VA hospital then down to the cemetery across the street from the staduim. In the cemetery we did a lap then 5 hill strides then finished the lap and ran back to the school along 13th. In the cemetery my foot started to ache a little but overall it was a really really good run.

Today's run was awesome. Bill (Coach) told me to run an 8 miler in under 55 minutes, which is a little below 7 minute pace. I decided to run the adventure run above the U campus and then back through the U. I ended up doing 8 miles in around 48 minutes so I was really happy. I'm pretty sure that my average pace was right around 6:05 but my last three miles were all sub 6. My foot hurt a little when I was starting but after a mile it loosened up and felt great. Good luck to everyone racing at Simplot!!

Shout out to Stewart Sheely who (according to instagram) killed his workout today which is awesome. Go check out his blog strrt.fastrunningblog.com. Also Shout out to Sarah and Chris who are going to wreck it at Simplot! Also Shout out to Matt Todd because he's just a cool kid. 

Ran down to Sugarhouse Park and did 8 strides. Then ran the State Course but did it one minute on one minute off. It was rough, I wasn't expecting it to be that hard but by the time I was done I was exhausted. Ran back to my house and added to 10.

Ran 4 in the morning! It was really windy!!!

In the afternoon I ran down to the school then did the Shriners run but instead of turning around we ran down to City Creek then down Memory Grove, then up South Temple, then across on 13th until we got to the school. Added to 10. My feet hurt the first 2-3 miles then felt fine.

Ran down to Liberty Park and went the long way around until we got to the drinking fountain. There we grabbed a quick drink and jogged over to the sidewalk next to the Tracy Aviary, where someone has marked out 400 meters in 100 meter increments. We did 1 mile of 100 hard 100 easy. Then we jogged to the mile start which is the opposite side of the Aviary and did 2x800 with 800m recovery after the first one. I went 2:15 for the first and then 2:08 for the second. I really worked on both and it felt good to run a fast time. Then we jogged the long way around the park, going past the drinking fountain again, and then back to the school. We were at 8.5 when we got to the track but I went for ten to make the week easier. 

Good start to the week! Felt strong during the entire run even if I was cold. I'm really glad that I went to 10 because if I had not I would have regretted it later in the week. Got the ACT tomorrow so that will be a blast! 

Went to Steiner for my run because it was cold and the roads were slushing. Did 10 miles right around 7 minute pace but the last 4 were closer to 6:30. My foot hurt for the first mile then warmed up and felt fine. Glad that I got my run in because it will make the week better.

Had a time trial today! We only ran 3 different events (the 100,300, and 800) and I ended up doing the 800 and the 300. I ran 2:03 in the 800, which I thought was pretty good especially because I was working by myself. I don't know what my 300 time was. After the time trial Bill, Sarah, Chris, Diwas, and I went for an 8 miler and at the end of that we did 6 burnouts. A burnout is where you go 100 hard then jog 100 back then another 100 hard. It was a really good workout.

Ran a half mile warmup with the team. Then we did 4 laps and jogged down to the asphalt hill. We did 8 hill strides then went and got our stuff and put it in the car before we left. We ran up to Foothill Ave. then down by the VA Hospital until we got to the cemetery. Ran 2 laps in the Cemetery then back to the school on 13th. Then we ran to the track and I did 12 burnouts and then another mile. Foot did not hurt at all today!

Ran along Wasatch towards Parleys. Then when I got to the Parley Canyon Bridges I turned around and ran on Foothill until 13th. Ran down 13th until 15th then across 15th to 9th then up 9th to my house. Added to 10 then did strides until I got 11.

Speed today! Got two miles warmup and then 4 laps speed changes before changing shoes. Then did 1 lap to loosen up.

The workout was 5x1000 with 800 recovery in between and then about 1 minute of standing recovery. I went 2:52, 2:57, 2:58, 2:57, 2:54. My goal for this workout was to have everyone be under 3:00. It was a rough workout! I started right around 2 so it was hot and I was by myself. On the last one with 300 to go I had to say to myself "if you don't break 3 you have to do another one". Really happy that I had such a good workout and a really great week! After I did 1 lap on the track and jogged home.

Another 2.5 miles later.

Ran 10 on the Pipeline trail. We (Bill and I) started kind of late so by the time we got done  it was really dark!

Am run was an easy 4 miles around my neighborhood.

Pm we had a speed workout. We did 8 laps warmup then 4 laps speed changes, then changed shoes and jogged a lap. We started with a mile at 2 mile pace so 4:40 for me. I went 4:41. Then the next part of the workout was 9x400 in sets of 3. My times were

61,64,63

1 lap recovery

61,62,63

1 lap recovery

65,62,60

1 lap recovery. Then we jogged cool down until we got to 10. This was quite the mental workout for me because over the weekend I bruised my shin skiing and I had to work through that today. Glad that I was able too!

Ran up around the Zoo then back to East. My shin has started to hurt really bad and it felt awful during the warmup today.

Got 5 on the Shoreline trail! Determined to have a good week!!

Got a soild 4 miles in the morning along the Shoreline trail. 

In the afternoon we did some short speed. We had 1 mile warmup 1 mile speed changes then 4x400s. I went 63, 63, 61, 61. Felt good to do some fast stuff and my shin felt fine. Afterwards we cooled down 1 mile.

Ran down to the track and did 1 mile of speed changes then 2 300s. Then ran back home.

Got there, warmep up with 2 miles. Results aren't up yet but I think I was 2:01 for the 800 and sub 9:50 for the 3200. Felt a lot better during the 3200 then the 800. After the 800 I was dead but I'm glad that I refocused for the 3200.

Five miles on the Shoreline.

2 miles in the morning around the neighborhood.

Ran down to Liberty and did 10 minutes on 10 minutes off around the bond. Ran back to the school and added to 10. Felt a little tight but loosened up after a few pushes during the workout.

Warmed up 2.5 miles including 1 mile of speed changes. Did 6 strides on the hill leading up to the track. Then changed shoes and started the workout. We did 2x1000, 2x800, 2x400, and 3x200. My times were 3:03 and 2:57. 2:18 and 2:22. 64 and 63. and then 30, 31, and 30. Felt really tight during the warmup but the hill strides loosened me up. Excited to race at Pineview this weekend.

Ran 2 laps with the team and then did another lap at Sunnyside Park. Changed shoes and jogged a lap. The workout was russian intervals. We did 100m at 80% then 300m hard. Then another 100m at 80% then 500 hard then another 100m at 80% and another 500 hard. So total distance was 1 mile. I went 4:43 which I was really happy. Did 4 strides which was kind of rough because we had just finished the mile and then changed shoes again and cooled down to 6. Ice bathed when I got home! 

3 miles on the treadmill. Did a few pickups. Felt good but a little tight from the car ride.

2 miles in the morning to shakeout. Then another mile before the race and a few strides. I was really confident that I could run a state time. We went out really fast and after the 100 meter break line a lot of guys cut in to lane one but I moved to the front in lane 3 before cutting it right before the 200 meter mark. First lap was a 62. Then a 68. On the end of the 2nd lap 4 guys caught me and I worked with them for a little bit but they started to gap me. Then with one lap to go I started to kick and was able to move into 3rd with 200 to go. Taylor Dillion was right in front of me and I really worked to catch him mostly because he is in our region. Finished 2nd. Great race. 2 miles cool down afterward. 

Today was the 2nd day of Pine View. I raced the 3200 and took 3rd. Don't know my time yet.

Got three miles warmup with the Lehi guys. Then some strides. The 3200 started out really slow and after 4 laps Josh took the lead. I was really trying to work and stay with him but he and Joe from Timp were able to gap me. Had a pretty good kick but I really did feel tight from yesterday. Was still happy with the race because I'm pretty sure I state qualified.

Flew into San Jose today then drove to Palo Alto. It is a really cool town but by the time I was ready for a run it was too dark, so I got ten on the treadmill. 

5 in the morning on the treadmill, then another 3 on the treadmill in the evening. Did my core.

Got 30 minutes in the morning. Then we drove to Monterey and I did an fartlek workout. 1 minute on, 1 minute off, 2 min. on, 1 min. off, 3 min. on, 1 min. off, 4 min. on, 2 min. off, 5 min. on, 2 min. off then back down the ladder. Cooled down until 12.

Busy day today and was only able to squeeze in 6.

3 mile warmup

5 mile tempo. Sub 5:45 pace for all 5 miles

2 miles warmup and then 1 mile speed change. Did 3xrussian interval miles. 4:51, 4:57, and 4:53. Hard to do this workout solo. 800m recovery.

Ran along Wasatch until I reached Parleys then crossed the Freeway and ran down 2700 S until Filmore. Ran north on Filmore until Parkview and ran east on Parkview until 1700 E. Lap around Sugarhouse then back on 1500 E until 900 S and back to my house. Added to 15.

1 mile warm up then 1 mile speed change. Changed shoes and jogged 200m then 2x200. I hit 31 and 33. Then jogged back to the 200m start and did 5x1000 with 400 recovery. Hit 3:01, 3:01, 3:04, 3:09, and 3:09. Then 2x400 and I had to hit exactly 65 if I went under or over I did it again. But Chris and I were lucky and hit our first two in 1:05.9 and 1:05.7. 

4 mile cool down then did my core.

Half mile warmup with the team.

Because we had a tempo workout at Liberty Park I changed into my flats and ran in them the whole run. Once we got down to Liberty we grabbed a drink and then did about a half mile of strides. Then jogged over to the 1 mile start. We did 1x4 mile and I hit 21:44 which I was happy with. However I need to work on staying focused as I run so that I can be more consistent. Jogged back to the track the long way around the park and then added to 10.

Ran the Legacy Bridge Red Butte run today. Afterwards we stopped at Sunnyside and did 2 800s. I went 2:22 and 2:20. Good day just a little cold but nothing super bad.

Ran an easy 6 around the neighborhood and did my core.

Flew in to Long Beach and drove to Arcadia! Ran 4 miles to the high school and watched some races. Shoutout to Connor, Thomas, and Sarah for racing like beasts!!!

Ran 2 miles shakeout then another 2 miles with Sarah. Just chilled around the afternoon until my races. The mile wasn't that bad but I had higher expectations. On the 3rd lap I lost contact with the group so it was hard to work by myself. The two mile was just pure crap. I lost contact early and couldn't make up the gap. Lately my training has not been as consistent as is was during XC and my races are showing it. I need to buckle down and push through if I want to achieve the goals that I have set! And that's what I'm going to do!!

Flew back to SLC this morning. Left for my run around 4:30 and did a really nice 12 miler. Went along Wastach until Parleys then cross the freeway and ran down 2700 S until I was able to cut over to 1700 E. Ran back on 17 E until 17 S then ran up to 19 E and ran down that to Sunnyside and back to my house. Average pace was 7:06, felt a little tight at the beginning but after mile 4 I felt fine and was able to cruise. Did my core!

Ran 7.5 miles up Emigration Canyon. Average pace was 7:22. My last 7 miles were all under 7 minutes because I was running downhill. Took an icebath and then did my core.

Ran 3 in the morning.

Drove out to the Oval for speed. Ran 2 miles warm up then another mile of speed changes. Changed shoes and then jogged a lap and to the 1 mile start. Did 3x1 mile with 800 recovery in between. 4:48, 4:54, and 4:58. Then did 2x800 with 400 recovery 2:23 and 2:21. Jogged laps until we hit 12. Did my core when I got home. 

Warmed up in the school with the team and then some drills. Then the distance group went out into the snow for our run. We went 11th to Memory Grove then back on South Temple. Added to 12 average pace was 7:12. Chris and I ran by ourselfs and mile 10 was the one that really killed our pace. Did my core!

Huge shoutout to Sarah for signing with SUU today! Sarah if you read this just know that you are the coolest person ever and how comitted you are to running is amazing! Even though sometimes you make fun of me when I fall running (which happens more than you would think), you are still one of my best friends and I hope that you have a amazing rest of the track season and I can't wait to see all the success you have in college.

Did team warmup and then some drills. The distance kids ran along 13th until Sugarhouse and then we connected to the summer cemetery run. Chris and I felt good so we pushed the pace. Once we got to the cemetery we did one lap inside. Our average pace was 6:02 and our last three miles were 5:56, 5:57, and 5:59. 

3 miles in the morning. 7 in the afternoon with 2 miles of speed changes.

Ran 3 miles in the morning before driving out to Taylorsville. Then when we got there I jogged 2 miles warmup and sat aroudn for a while because the meet was running slow. With about 30 minutes before the 1st boys heat in the mile (I was in the 6th) I started doing some drills and a few strides in a trainers. Then on heat 4 I changed to my spikes and got in 8 to 10 really good strides. The start of the mile for me was horrible. I got boxed pretty quick but just stayed calm and around 200m in I moved in to 4th. Adam from Bingham and Eli for Rowland Hall were in front of me along with another kid I didnt know. First lap was a 66 and right after we started the 2nd lap Adam made a move to 2nd (passing Eli) and I went with him into 3rd. Then 150 in to the second lap I moved up to first and focused of maintaing the lead. Second lap was also 66. 3rd lap was 67 Adam and I mostly just worked of each other but once the gun went off for gun lap I started to open the stride. Then with 300 to go I kicked with all I got.  After Bill told me that Adam had gone with me and tried to pass me with 100 to go but at that point I had went through too much to lose that race and I just kicked in. 

After jogged around a bit and got some food from Cafe Rio and some crackers from Harmons. Relaxed for a bit then started my warmup for the medley. It was a crazy medley. Our first 200 handed off in 3rd but when our 400 guy got the baton we were in last. When I got it we were about 2nd to last so I really worked to catch guys. With 300 to go I took the lead but ended up getting out kicked by Olympus. Although I was disappointed at first I was really happy when Coach James told me he had my spilt at 1:58! And we ended up taking second with a 3:43 which means that we're going to state.

After that jogged 5 miles and got ready for the 4x4 which I was kind of dreading. I was anchor and when I got the baton we were in last. Right as I took off some guy 30 meters ahead fell but got up really quick. I ended up going 54.9 and outkicking two guys so I was happy I was mentally able to kick.

Overall a great meet to end a great week! 

15 miles on the Shoreline from my house went up the Red Butte road until the fence. Ice bath when I got home.

3 miles in the morning around the Hogle Zoo.

Afternoon we had speed...2 miles warmup and a mile of speed changes then changed shoes. We had 1x2000, then 3x500, then 3x400, and then 3x300. Hit the 2000 in 6:08, then 800m recovery, went 83,81,83 for the 500s with 300 recovery in between each after the last 500 we had 800m recovery then ran 64,64,65 with 200 recvoery and 800 after the last one. Finally we had 300s with 100m recvoery in between. Hit 47,46, and 43. Jogged 800 then changed shoes and cooled down 2 miles to 12.

Ran 2 miles in the morning.

Ate something bad this afternoon and felt quesy the whole day. Tried to wait it out but when I went out for my run I only got 4 in before I turned back.

Ran 3 miles in the morning.

Did .5 warmup with the team plus drills. Then did the workout I was supposed to do yesterday. Got 2 miles warmup and then 10 really good strides on the hill below the soccer fields. Changed into flats and jogged 200m. Workout was 6x200 and 1x400 all at sub 4 minute mile pace. Went 28, 29, 29, 28, 28, and 28. There was a decent cross wind the last 100meters but nothing super bad. The 400 went well hit 58. Then cooled down until I got 12 for the afternoon.

AM 3 miles around the Zoo

PM did .5 mile warmup with the team and then drills. Distance jogged down to 13th down 13th to 21st down 21st to 9th and then down 17th to Liberty. Got some water and then did 1 mile of speed changes and 2 laps of firemen. Jogged the long way around and back up 9th to the school. Added until 13.

Got 3 miles in the morning.

Only got 5.5 becuase the rain started coming down like crazy!

Ran 2.5 in the morning as a shakeout. Then another 2 right when I got to the meet. Chilled around and bit and then used the bathroom and anotehr 2 miles warmup and then another .5 in strides and drills. The first race was the mile and went really well. My first 800 was around a 2:10 and then during the last 300 meters I decided to go for it and it paid off! Right after the mile I began to focus on the 3200! Natalie Shields won both events in 2012 and ended up winning athlete of the meet, so I made that my goal. Cooled down/warmed up another 2 miles and got some more strides and drills. Then another mile inside on the track. Right before my race it started raining prettty hard and by the end it was pouring. Ran well, ended up winning, with a 9:34ish but I was so stoked that I got the double! Ended up cooling down 4 miles and taking home the Male Athlete of the Meet award.

It was an amazing meet to finish off an awesome week!!!

15 with Bill on railtrail. Wind was bad at the start and battled it a little going down the canyon but nothing bad. Little muddy, average pace 7:14. Core when I got home!

3 miles in the morning around the Zoo.

Afternoon we did team warmup but because of the wind we went out to the Oval for speed. Did 2 miles warmup and 1 mile speed change changed shoes and jogged a lap. Workout was 3 sets of 4x400. 250 meters recovery in between each repeat and 2 laps in between each set. The goal was to have my 400 times add up to a 4:10 mile. Went 63,61,62,61(4:07) for the first set. 62,62,62,61 (4:07) for the second. Last set 61,63 and then Bill told us instead of 2 more 400s we had 1 more 800 so I needed to run a 2:06 to hit my goal pace. I worked really hard but the last 200 meters I felt "the bear" jump on my back and it took all I had to push to the end. Final time was 2:08 so 4:12 mile for the last set. But I was still really happy with the workout. Cooled down until we hit 12 for the afternoon. Core and icebath when I got home.

3 in the morning.

Afternoon we had the Timpangos Relay Meet and ran the 400 in the DMR, the 800 in the medley, and the 400 in the 4x400.

3 when I got home to finish up miles.

3 in the morning.

Afternoon we did the adventure run to Shriners and then back. Good run but legs felt tired. Core when I got home.

3 miles in the morning.

East 6 this afternoon along 13th.

BYU today! Got there and did around 3 miles warmup then strides and drills. Called us in early so we were sitting around a bit. Got out okay and worked with the AF guys for the first mile and came through at 4:32. Last mile was just exhausting for me. Even at the end I didnt really have much of a kic. I PRed by 7 seconds but I went into the race with higher expectations so I was a little disappointed. Ran 6.5 with Bill and Sarah and sat in the Provo river for a bit which was fun. Another 1.5 later and more sitting in the Provo River.  

Two miles in the morning before driving down to BYU. 2.5 miles warmup with strides. Didnt sit as long in the Bullpen this time. Race went really well, got out strong and held the lead the first 2 laps. Then Connor came up on me and took control the 3rd lap. Last lap Connor, Josh Colloins, Mackay Johns, and I were all working super hard and I got boxed in the last 200 so I wasnt able to kick as strong as I could have but Im still really happy with the race. 2.5 miles cooldown. 

4 miles later

Got the school record!!!

Ran up towards Emigration then out towards Parleys. Back along Foothill and added to 10.

3 miles in the morning.

Afternnon jogged up to the U of U track for speed. Once there we did 1 mile of speed changes and switched shoes. Jogged 1 lap then did 2 sets and each set consisted of a 1000 then 400, 200, 400, 200. Jogged 2 laps after each thousand and 1 lap after each 200. 30 seconds standing recovery between the 400 and the 200. Times were 2:49 and 2:52 for the 1000. Then 60,61,61,60 and 29,30,30,29. Did 1 mile of J's after and jogged back to the school.

3 in then morning. 

Afternoon ran down to Liberty and did 1 lap of firemen then ran back to the school. 

2 in the morning.

Drove out to Woods Cross for Region. Got there and it was raining pretty hard but still got 3 miles warmup up. Did some strides and drills and raced the mile. Won in 4:17 I was happy because I still ran a decent time even though I was working mainly by myself. Ran 5 miles cool down.

2 miles in the morning.

The weather was a lot better when we got there. Warmed up 4 miles and got ready for the 2 mile. Won in a 9:31 which was good because I was working by myself. Jogged another mile and started getting ready for the 800 but there was lightening so we had a 30 minute delay. Afterwards warmed up another mile or so and raced the 800. Didnt have the best start and was boxed into 4th place. But at the beginning of the 2nd lap Andrew Rummens from Woods Cross almost tripped on a Bountiful which gave me enough room to move into 2nd right behind first. With 250 to go I started my kick and we battled all the way to the end but I managed to move ahead on the last 100. Jogged some more and then raced the 4x400 we took last but I handed off in 2nd place so I was happy that after a 2 mile and an 800 I was still able to kick a fast 400. 

Ran out 4 on Shriners then turned around. Rained but wasn't that bad!

Happy Birthday Sarah!

3 miles with Eleanor. Than another 5 later along Wastach.

Went out along Wasatch until Parleys. Then turned around and ran along Foothill. Turned down 13th to 15th and then back up ninth. Stopped at Sunnyside for a drink and finished to 10.

3 miles in the morning.

Drove to Granite for speed. Warmed up 2 miles and then 1 mile of speed changes. Did 1x1000 at 2:49 then 800 recovery. Then 300, 500, 400 in 43, 80, and 62. Purpose was to really focus on kicking the last 100 of each repeat. 2 minutes standing between each repeat, jogged 1200m then did another 300, 500, 400 in 45, 79, and 62. Jogged another 1200 and was expecting another set of the same 300, 500, 400 but instead changed to 6x200 with 200 meters recovery between each. Went 28, 29, 29, 28, 29, and 26. Really good workout, super happy with all my times. Added 2.5 cool down to get to 12.

Ran by myself. 3 in the morning and 10 in the afternoon

3 in the morning 

In the afternoon we jogged up to the trail and measured out 300 meters and 200 meters. Did a mile or so of speed changes and then 3x300 with 300 recovery. I went 44, 43, and 42. Then 3x200 with 200 recovery. 27, 26, and 25. Jogged back to the school and added to 11.

Ran 3 in the morning. 

Afternoon ran to Sunnyside and did 10 barefoot strides then finished the lap and ran back to East.

2 miles in the morning before we left. 

Got there and didnt get enough warmup only 1 mile. Race started and my legs still felt tight. I was super happy with my race but I thought that it was decent. 1 mile cool down.

2 miles before heading down to BYU.

3 miles warmup with drills.

I was really happy with the 2 mile just because I hadn't run a super great time in that event all year. Started out strong but lost contact with Josh and Connor which was a mistake, however I battled with Alek from Ogden and Will from Timp. Last lap Will and I really started to fight and he managed to beat me in the last 100 but I was still happy. Cooled down 4 miles with Connor Baller then went and ate. 3 miles warmup for the 800 which went well I PRed in 1:56 but I should have been faster there were 3 times were I moved to the inside of lane one only to move back out after a few seconds which is a waste of a stride. Still super happy with the State Meet!

Took a rest day

Took a rest day

2 in the morning. 

Ten in the afternoon with Bill along Wasatch.

Sugarhouse Park, 2 miles warmup 10x 1 minute on. Cooldown until 8.

Meet at Liberty and ran to the City Creek Fountain and back.

8 miles out and back on Wasatach.

Ran 14 with Bill and Sarah on Jeremy Ranch Road.

Started out along Wasatch and was planning to go farther but only got 5 because I got a killer headache.

Started at the JCC trail with Sarah and Bill then ran from there over to City Creek Canyon. Met up with Angie and Jaden there and did another 8 for 14.5. Did my core

First run in a week felt okay Shoreline Trail by the Zoo.

6 on pipeline trail.

1st day of Ragnar

2nd Day of Ragnar

6.5 miles at Sugarhouse then core circuits after. 

Sorry I haven't been blogging I've been sick/on vacation/busy, but rest assured I am still alive.

4 miles out on the JCC dry creek trail then turned and came back the same way. Did core after.

Met at Wheeler Farm and did 2 miles warm up and then strides. Then did 10x2 minutes on/1 minute off. Total of 30 minutes. Felt good to do some faster stuff again. Cooled down to 11 then 6 later with Bill and Nat. 

Ran VA loop with a lap in the cemetery with Bill, Nat, and Sarah. Then ran 6 on the Gully run with Clayton. Feels really good to be running consistently and I'm getting excited for the 4th of July 5k.

Ran 3.5 at Liberty before practice, Then we did another 1.5 warmup and a half mile of strides. Changed shoes and jogged over to the 1 mile start and did 3x800. Bill wanted me around 2:20 and I went 2:16, 2:17, and 2:14. Cooled down until I got 9 for the day.

Ran 9.5 along Wasatch towards Parleys and then back to my house, it was insanely hot so I made 2 stops for water along the way. 

Very good week! Glad that I was able to get in 2 faster workouts. 

Easy 10 miles this morning along Wasatch. Felt better but still was pretty hot. Average pace was 6:50.

Ran 2 miles before practice then did Cemetery run starting at Sugarhouse. Did a lap when we got to the Cemetery and then did interval work with 10x1 minute on, which was another 3 laps for me at the Cemetery. Jogged back to Sugarhouse and added to 12.

Ran to the overlook on Pipeline Trail then added to 10 when we got back to the road.

Ran to Sunnyside and met Bill, Nat, and Tomy. We did the VA loop to the cemetery across from Rice-Ecceles Stadium, then jogged back around the VA to sunnyside. Jogged another 2 miles then strides and did 4x800. I hit 2:18, 2:18. Then the last two I really started to push and went 2:11 and 2:06. I was really happy with them becasue it is on a grassy loop that has some uphill. Cooled down to 14.

Ran to Zoo Trail Head and met Bill, Angie, and Jaden. We ran up emigration canyon for 1.5 then turned around and went out on Wasatch for 3.5. After jogged home to get to 12.

Ran at Liberty just 4 laps.

Jogged around for 2 miles before the race. Changed shoes and got a few strides.

Right as we started I went out with Teren and Anthony. We worked for the first half mile and then Anthony surged and got a small gap on Teren and I. After the turn around I lost focus and Teren was able to gap me a bit. It Anthony started to leave Teren and I behind and finish at least 20 seconds ahead. Teren was 4 seconds ahead of me. I should have kicked harder and I would have been able to catch him but oh well. Cooled down 4.

Ran 8 along Wasatch towards Parley's then turned around and ran back along foothill.

Drove down to Provo today for the BYU Cross Country camp. Once we got settled in Me, Colter, Danny and Connor went for any easy 5 miles. Later in the evening we had a 2 mile tempo. We warmed up 2 miles and cooled down two miles. Average pace for the tempo was right around 5:40.

Drove over to Kiwanis Park and did a fartlek workout. Did 5,4,3,2,1 all with equal recovery. Cooled down to 5.5 miles. Later in the day we ran again at the Provo River Trail and got another 4.5.

Ran on the Shoreline Trail, in Provo, for 5.5 miles and then another 4.5 miles later up to Stewart Waterfall.

My Pegasus were still wet so I ran in my flats. Today we had a "race" at Kiwanis Park because it was the last day of camp. It was a 1 mile loop that we ran twice and it was grassy with hills and lots of turns. I ran 9:34 which I was way happy with. Cooled down 2 miles and then another 5 miles later. 

The camp was so much fun and I met so many amazing people!

10 miles on Wasatch out and back. Feeling really good so I pushed the pace a little bit and  the average pace ended up around 6:13.

Was planning to go 10 but my knee really started to bug me and would not warm up so I cut it short. 

Met at Sugarhouse and ran 2 miles before. Then did the Cemetery run but added on at the end to get to 10! Felt good and I was glad that I took yesterday off because my knee didnt hurt at all.

Started at Fairmont and ran down to Cottonwood Complex and did 4 strides then jogged back on 13th and added to ten.

Later went for a 4 miler around the golf course.

Ran down to Sunnyside and then did another 3 miles before finding out the workout was at the U track. Jogged up to there and did a mile of speed changes. Jogged a lap and started the workout which was 2 sets of 2x800 with 1 minute in between 800 and 2 laps jog in between sets. Hit 2:18 and 2:20 for the first set then 2:22 and 2:22 for the last set. Jogged back to house for 12.

Another 2 miles later.

Ran at the Hogle Zoo Trail. Got there a bit early and ran up Emigration Canyon for 4 miles. Then went out along the Shoreline for 3.5 and turned around. Added to 8 when we got back. Did some core stuff and then jogged home for 14.

Easy 8 miles at Liberty

Ice bathed later in the evening! Ready for Draper Days.

Got there around 6:30 and the raced started at 7. Jogged the final 1k of the course out and back before and then just jogged around to stay loose. Made the start but didnt have enough time to get any strides. Race started out pretty quick and the first mile had a gentle incline. 4:48 pace. By the time we got to the first mile it was just me and Anthony Costales( Winner of Running of the leopards and Murray Days 5k). Second mile was mostly flat with a gentle decline and Anthony had about a meter on me. I mainly focused of staying close but I was really starting to hurt. Then we made a turn and transistioned from road to paved trail. I remeber looking at my watch and it said we were at 2.45 so about 1000 meters left and I thought "its go time, it has to happen sooner or later". So I made my move and was able to get about a 3 meter lead and from there to the finish I was running scared, when I made the final turn I looked back and I had around 20 seconds on Anthony so I just pushed to the finish. Watch said 14:53 official time 14:54. But I dont care about the second. It was a great race and helped me gain a lot of confidence and trust in my training.

SENIOR YEAR HERE I COME!!

5 miles on Shoreline Trail, my arch was bugging me a bit today but otherwise felt fine.

Ran at Sugarhouse. 3 miles before the rest of the team showed up. Did Cemetery Run but 20 minutes of fartlek at the Cemetery instead of doing laps we did one lap and then ran out and down a the street right above it. Went down that street until I hit 3900 then turned left and ran up to 2300 then left again and finished the fartlek at 3700 and 2300. 3.38 in 20 minutes so not bad. Jogged back to the park and added to 14 for the day.

Started at Liberty Park and ran down to Granite High. Did some strides and then Bill told us the workout. It was 3 sets of 4x400 but the times were 85,80,75,70. He told me that It was mostly to open up the stride and to help me learn how to feel pace. We had 1 minute rest between repeat and 2 jog laps between sets. Afterwards we jogged back to Liberty and added to 12.

Also signed up for Bikram Yoga, which is yoga in 105 degree room. It was very relaxing and felt pretty loose afterwards. Pasta for dinner.

Easy 7 miles of Pipeline trail, only out to Rattlesnake and back. Pace was around 8:30.

Did yoga again tonight and got more noodles afterwards.

1 mile warmup, half mile strides, 1 mile cooldown.

Ice bath later and more pasta!

Sidenote: Met with University of Texas-Austin at my house to discuss the school and program!!!

Made sure I got to bed really early so I wasnt tired when I woke up at 4:50. The start of the 10k was by my house so jogged about a mile over to the start. Used the bathroom and did some drills and strides plus a bit more jogging. 

Once the race start I was working with Colton (Davis), Garett (Ogden), and Jared Ward (Saucony). Then Jared and I started moving up a bit on Foothill by Corner Bakery and when we turned on to 13th he surged and gapped me. From that point on I focused on the runner in front of me, who was from Japan, and tried to catch him. I wasnt able to until we turned up 9 south so going down South Temple and 2nd East were pretty lonely. When I looked back I could see a runner that seemed to be getting closer but I couldnt really tell. When we turned up 9th south I was in 6th and I finally caught the runner ahead of me by 4th east. Then another runner came up on me at 5th east and we battled a bit but once we hit 6th east I pulled out everything I had and gutted it out to the finish. Ended up outkicking him and also came super close to breaking 30 minutes. This was my 10k "debut" so I was pretty happy with it.

Bill was running the Marathon so I drove up to Foothill and ran with him along there, cut out at Guardsmen and ran down to Liberty and then ran back along the Parade Route with Nat until we found him and helped him finish. He ended up 5th overall and winning the masters!! Huge Congrats to him was well as Angie and Diwas who raced the half and Clara, Tresa, Hannah, Toph, Emma, and Clayton who raced the 10K.

No Miles, still to sore from des news. Did go to yoga.

Ran at Sugarhouse in the morning, went one lap around the park and then down 15th to the gully, two laps there, and then back to the park. Added to 8.

Met up with Bill and Nat later and we ran from Bill's house to iceberg. Added to 6.

Pipeline this morning. Went out to the overlook and back to get 10. Then Clayton and I ran down the canyon for another 4.

Slipped on mileage today and only got 8 on dry creek.

Ran down to Sunnyside and then around the VA to the Cemetery by the Football Stadium. Did 5 hill strides then a lap then another 5 hill strides and finished the lap and ran back. 

Morning at Liberty. Jogged 2 miles warmup and then did some strides. 2x2 mile tempo and I went 9:58 and 9:54 so I was really happy. Cooled down to 8.

In the evening ran 12 with Bill out and back up Emigration Canyon.

7.5 miles out and then back for 15 on Jeremy Ranch Road. Felt nice to be on a softer surface but the hills were killer. With 4.5 miles to go met up with Josh Collins and ran with him for the last few miles.

Ten miles out and back starting at Puke Hill. Felt awesome after the gaint hill the first mile. Come down hurts worse then going up but nothing too bad.

Easy 10 miles in the Morning at Sugarhouse Park. Did the Cemetery loop and then another lap around the Park.

Went out and ran another 4 later around the Zoo. I was feeling pretty good so the first 3 miles I pushed around a 5:50 pace but the last mile I told myself to take it easy and it was probably around a 7:00. Felt awesome to run some faster paced stuff.

8 miles at Cottonwood complex. Jogged some warmup and did strides and then did 400 hill repeats. Only 3 and I went 66, 66, and 64. Glad that we only had 3 becuase they were killer.

Another 5 miles later on the Shoreline trail.

Ran 8 miles in the morning starting at Sunnyside and going out and around the VA and then linking up with Shriners. Nice easy pace. Felt great!

Did another 6 with Jakob started at my house and ran down to Sunnyside and then over to Sugarhouse and back.

We had the annual East v Brighton bike and run today. It starts at Jeremy Ranch Road (Park City Side) and you and a partner swith running and biking every mile for 5 miles and then turn around and come back. However there was a slight screw up on the mile markers so I ended up running 6 miles and my partner olny 4. Still had fun!

Went out for 7 in the evening along Wasatch and then back along foothil.

Ran ten miles starting at he bottom of Puke Hill. Went out 5 and then turned around. It was raining and pretty wind so we got fairly cold but nothing super bad.

Started at my house and ran down to Sunnyside Park and met up with Jakob. From Sunnyside we did Shriners to 11th and then 11th all the way to City Creek Canyon. Down Memory Grove and then went up South Temple until 13th. Ran back along 13th to East and Jakob finished at his house. I jogged up to Sunnyside and then went a mile out along the VA Loop turned around and jogged a lap at sunnyside and then ran up to my house and added to 16.

Ran out along Wasatch until Parleys then back on Foothill. Turned down 13th south until 1700 East. Along 1700 east until 9th south and then up 9th to my house. Added to 10!

Morning run was at Sugarhouse. Ran up to Tanner Park by the freeway. Went down the trail to the dog park and did 5 hill strides that were a little under 200 meters. Then went an jogged for about a mile to a mile and a half and did 3 hill strides that were around 300 meters. Jogged through the dog park and up to the Freeway Bridges. Crossed over to Foothill and then ran down Parley's way to 21st and then down 21st to Sugarhouse. 12 miles total.

Evening run was easy 5 miles on Shoreline trail.

Only got 9 in today. Met with the team at the Park and Ride and jogged three miles warmup on Wasatch. Then changed shoes and did a 3 mile tempo. My spilts were 4:54, 5:18, and 5:30. The 5:30 was only because it had an uphill finish. Cooled down 3 miles. 

AM: 13.5 miles! Started at Liberty and ran to Granite High's track. Did 3 sets of 4x400 with 2 minutes of standing recovery between repeats and 2 laps jog between sets. Times were as follows. 1st set 66, 65, 66, 66. 2nd set 65, 65, 66, 65. 3rd set 65, 65, 64 and the last one Coach said I could go 60 if I was feeling good and I ended going 57. Really excited for this season because of this workout. Ran back to Liberty.

PM: Easy 5.5 miles on Shoreline trail. 

Ran 10 easy miles on Pipeline trail. Just went out to the overlook and then turned around. When I got back to the cars I told Coach that I was just going to run down the canyon for a few more miles and he told me to average at least 6 minute miles. I started out pretty fast and I was feeling really good and it was downhill so I ended up run right around a 4:40 average. I got super excited when I saw that I had 200 meters to go and I was at 13:30. Ended up 14:04 for 3 miles!!

Easy 5 miles on Shoreline Trail.

AM: Easy 10 miles starting at Sunnyside park and then running up to the Zoo and down Wasatch to Thunderbird. Ran back on Foothill until 1300 south. Took 1300 south down to 1900 east and along 1900 east to Sunnyside park. Added 2 miles to get to 10.

PM: Five miles on Shoreline Trail.

Wasn't planning on running super early in the morning but I woke up around 6 and laid in bed until 6:10. Then realized that since I was up I might as well go get my miles so that I could be done for the day. Nice 12 miler starting at my house and going out along Wasatch, across the freeway, through the dog park, and back along 1500. Average pace was 6:49, so I wasn't going crazy but didn't want to take it do slow. Felt great getting it done early!! Great end to an amazing week of training!

AM: 10 miles on Wasatch.

PM: 5 miles around the Zoo.

AM: 2.25 miles warmup before doing 30x 1 minute on 1 minute off (1 hour total). Struggled a little bit because I ate something bad last night so I had to make a few runs to the bathroom. Hit 10 miles right before minute 58 and finished at 10.35 for the full hour. Jogged back to the cars for cool down.

PM: easy 3 miles by the Zoo.

AM: 12 miles on Shoreline trail with the team.

PM: 4 miles around the zoo.

AM: Met at Wheelers Farm and did 2x2 mile tempo. Feeling pretty crappy, had a sore throat and my nose was pretty stuffed. First one was 10:45. For the 2nd one I was feeling a bit better and went 10:21. Cooled down until 12.

PM: Was still feeling pretty crap but told myself to just work through. Got an easy 4 miles in. Felt okay by the end but the first two miles were pretty miserable.

AM: Ran down to Sunnyside Park and met up with the team! Ran up to 11th aveune and then down to City Creek Canyon. Got some water and then headed down Memory grove and back up South Temple. Finished at Sunnyside and then ran home.

PM: Drove down to Sugarhouse Park and jogged around while also watching some races. Shoutout to the Lehi team for killing it and taking 2nd place!!

Am: 8 miles at Liberty Park. Ran 1 lap then 2 laps of firemen then just jogged another 3 miles.

Pm: 8 miles along Wasatch then back on Foothill.

Ran down to East and met up with Jakob. Then ran down to Liberty, big lap around, and headed south on 7th East until 21st south. Went east on 21st south until 21st east. Headed north until 9th South and ran back to his house. He only needed 8 so he was done after that. From his house I ran to Sunnyside, got some water, then did a lap and a half in the Gully. Came out on 15th east and ran down that until 17 south. Cut through some streets until I hit 13 south and 17th east. Ran back along 17th east until 9th south and then up 9th to my house. Pretty confusing run but I got my 15 so I'm done for the week.

Quite the week!

Easy 10 miles on Wasatch.

AM: Easy 3 miles before school around the Zoo.

PM: Ran down 15th to Sugarhouse and then did 5 white tree hill strides continous. Then after that Coach had me rest for 3 minutes then do a 3 minute push that was about 1000, rest 2 minutes, then another 3 minute push. Rested 2 minutes and then did 5 more hill strides and 2 more 3 minute pushes. On the 1st and 2nd 3 minute pushes I was right around 1000 meters for the 3rd I was struggling because of the hills and the heat was miserable so I only got around 900 meters and then the last one was probably a bit over 1000 meters. Got some water and then did 3x1 minute step ups and then jogged around the park for a mile and headed back to the school. Once we got to the track I needed two more miles for 15 for the day so I just got those in and then headed home.

Did my core!

AM: Didnt have a first or a second period so I was able to sleep in and then still get up and do 6 miles.

PM: Ran down to Liberty and did 1 mile of speed changes. Then did 2x2 mile tempo. First one was 10:13 which was 5:02 and then 5:10. 2nd one my goal was to be more consistent, ended up going 4:58 and 4:59 for a 9:57. Ran back to the school and added to 11.

AM: Easy 5 miles on the Shoreline Trail.

PM: It was Pre-Region today but I didn't race. Got there and jogged the course for the first time ever, honestly wasn't that impressed. We won't be able to race in spikes because of all the roads you cross and there are lots of slants that you have to run down. After jogging through the course once the varsity team did 20 minutes of Fartlek on the course so we just ran through it again. Got about 3.4 miles in 20 minutes so I was happy jogged around until I had 4, then Auden and I just went out for a 4 mile jog and then I added a mile when we got back. 

AM: Easy 6 miles.

PM: Ran down 13th and did 8 strides at the Park on South Temple. Then ran up T Street until we got to the bottom of the cemetery. Ran up death hill and stopped for some water. Ran back to East along shriners. Did 2x300 progressive and they were both 38s. Then did another easy 2.5 to get to my mileage for the day.

AM: Easy 3 miles

PM: Ran up to Sunnyside Park and went a lap around and then ran back to the track and did 1 mile of speed changes. After than jogged grass laps until I got 5 for the afternoon.

Quite the amazing end to and amazing week! 

Got to American Fork and sat around for a little bit just hanging while Coach came up with the final varsity order. Ended up being Me, Jakob, Diwas, Mark, and Toph as our anchor. After that we jogged once around the course and then went out of the school grounds to try and find a less crowded bathroom. Got about 4 easy miles there. Then I came back did some drills and jogged another mile or so. Then once we got to the girls varsity 4th runner I put on my spikes and did some faster strides. So 6 miles total warmup.

The race went really well. I got out pretty strong and was working with Christian Allen of Copper Hills and a viewmont kid. The hay bales aren't really that bad execpt for the last section where there are 8 in a row, but once you find your pace they go by pretty fast. 1st mile was right around a 4:50. 2nd mile it was mostly just me and the viewmont kid. With about 1000 to go I made my move and by the time we hit the 2nd to last section of hay bales I had a decent lead. After the final section I really started to kick and right as I hit the track someone yelled 9:40. I pushed as hard as I could and finished 9:43 which is 2nd overall time on that course, 2 seconds behind Luke Puskedra. 

Took a while for them to finalize results, which is not surprising because there was a lot of people there, and I was able to get 6 miles cooldown. When we got back to the East Stadium I did another 2 miles with Coach.

Great first race of my Senior Year!!

11 miles out along Wasatch to Parleys Canyon and then back. Average pace was 6:50.

Am: Easy 5 miles around the Zoo.

Pm: Speed/Tempo workout! 1 mile warmup and then 1 mile of speed changes. Then did 1000, 2000, 3000, 2000, and 1000 @ 5 minute pace. When I figured out my splits I got 3:07 for the 1000s, 6:14 for the 2000s, and 9:21 for the 3000. Had 2 minutes recovery after each 1000, 3 minutes after each 2000, and 4 minutes after the 300. Times and recovery were as follows.

2 laps after warmup before starting

1000-3:06

2 minutes recovery with 1 lap jogging.

2000-6:15

3 minutes recovery with 1 lap jog

3000-9:20

4 minutes recovery with 2 laps jog

2000-6:11

3 minutes 1 lap jog

1000-2:55

1 lap jog

Cooled down until 11.

Am: Easy 5 miles on Shoreline Trail

Pm: Ran up to Sunnyside Park and did 10 barefoot strides and 2x800. 800s were 2:13 and 2:16. After that Varsity did the Avenue Hill run starting at T Street. Basically you go up one street and then turn left for one street and then go up the next street. The hills get steeper the farther you go and you are pushing the pace on the ups and recovery on the streets between. Normally we have a few minutes rest after each recovery streeet but this time it was continuous which made it a lot harder. After that we jogged back to the school Shriner's way and added to 11.

Am: Easy 6 miles before school

Pm: Had a Tri-meet at Woods Cross today. Bill had me not race but just run a 3 mile tempo instead. Warmed up 4 miles and then started. 4:53, 5:02, and 4:58. Got a little excited the first mile and ran a bit faster than I should have but I was still pleased. 14:53 overall. Cooled down 1 mile and then another mile when we got back to the stadium.

Am: Easy 4 miles.

Pm: Ran from the track Legacy Bridge to the Red Butte Yellow gate and then back. Did 1 mile of burnouts and then added to 8 for the afternoon.

Am: 3 easy miles

Pm: 5 miles on/around the track. 1 mile warmup, 2 miles of speed changes, and 2 miles cooldown.

#readytorace

Got to the race and ran around for 2 miles. 

Watched a few races and then around 11 started my warmup. Did 3.5 and then some stretches and some drills. Went to the line and did some strides and then more drills.

Got out really well and by the time we went up the hill had about a 5 meter lead. Kept working for the first mile and came through at about 4:39 or so. Really focused on the slight uphill going to the Baseball Diamond and then pushed the downhill. Came through the 2 mile at about 9:46 and right after the track there were about 4 people standing on the course. Had to basically stop and push my way through which was super annoying. Started working again and then kicked a decent 300. The last 100 I really worked. 

3 miles cooldown! Stoked with the race and the week!!! 

Nice easy 10 on shoreline trail. Mostly a recovery run so took it slow.

Quite the long day!

Was supposed to wake up and race/run the Payson 10k for my tempo but I slept through my alarm and had to do 2x3 miles instead. Decided to run them at the cemetery by the Utah Stadium. In hindsight this was a bad decision. Each lap was .90 so I had to go a bit farther then 3 laps and there is a vicious hill about half way through. Started out just running in my flats but it started to hurt my IT so I turned around and went home to get my trainers. After the shoe change jogged to the cemetery so 2.5 miles warm-up.

First 3 mile didn't go so well. Bill told me 5:15 pace so 15:45 and it ended up being 15:46. I was happy with the overall time but the mile spilts were 5:04, 5:20, and 5:23. So I was struggling with pacing. Jogged a mile recovery and then started again. I really had to dig deep. I was debating switching directions in order to avoid the hill but told myself that it's basically cheating and I should just push through. Started out decent but my left quad was a little tight, about .25 in it warmed up and wasn't a problem. Came through the first mile in 5:15 and told myself to hold as best as I could. Going up the hill was deadly and tried to gain back some speed once I got to the top. Second mile was 5:12! Just one more to go! Dug really deep and pushed through finishing with a 5:11 and overall time 15:37. I was absolutely exhausted and laid down on the grass for a couple of minutes. Got up and that left quad was killing! Jogged back home and added .25 to get to 12.

Later that night met up with Coach at Murray and jogged the new course. It's looking pretty fast. Got 5.5 because after jogging it once we went back to a certain spot in order to make some changes! Left quad was still pretty tight. 

Am: Easy 5 miles around the Zoo. Left quad was still a little tight.

Pm: Jogged down to Liberty and did 1 mile speed changes and then 3x1 mile with half mile recovery. 4:45, 4:50, and 4:47. Left quad still bugged me a little but nothing super bad. Jogged back to the school and added until we hit 12.5 for the afternoon.

Am: Quad was still a little tight but warmed up as the run progressed. Easy 6 around the Zoo.

Pm: Rode a bus out to Murray to jog the course again with the team. Ogden and Bonneville were also there. Jogged through the course twice then about half way through backwards. Then jogged just around the park and field until I got 10 miles. Once we got back to the school I ran another mile.

Am: Easy three miles. Quad felt a lot better! Bill rubbed it out yesterday at Practice.

Pm: 2 miles warmup, 2 miles speed change, 1 mile cool down. Went home and did an ice bath! #readytorace

Am: Easy 3 miles shakeout.

Pm: Got to the race and jogged through the course once. Stopped and stretched for a bit, then did another 2 miles with drills and strides. Race started at 4. Thought that I got out really well and was in the lead by the time the start narrowed. Kept working while I was on the soccer field. Used the asphalt downhill to gain a bit more speed and just kept pushing around the finger. All the times I had jogged I never really thought it was that hard of a course but racing it was a different matter. Around mile 2 I started hitting the hills. In the last mile there are 4 hills total but two of them are pretty small the other two are killers. Worked my way along the sidewalk where the old course used to finish and then leading up the second to last hill there was a group of people standing on the course. I didn't have to come to a complete stop and was able to weave my way through. Worked up the last two hills pretty well and then just focused on staying strong to the finish. Alek Parsons was 2nd and Garrett Barton 3rd, so Ogden went pretty deep. 

Cooled down with the Davis guys for 4 miles and then 2 miles with the East boys. Felt great to have such a strong performance and was super happy because my left quad felt great!

Easy three miles in the morning. 

Afterwards went and took the ACT! Think it went pretty well.

After that drove out to the airport and flew to DC for my first official visit!!! Georgetown here I come.

Nice 13 miles with the mens team. Ran on Rock Creek trail! It was really nice, had some great hills, and felt really secluded from the city. 

Easy six with Reilly Bloomer and James Burke! Both really nice guys. Headed to Roosevelt Park and did about a lap around before heading back to campus.

Flew back to SLC today! First Official visit done.

Am: Easy 4 miles.

Pm: Ran down to Liberty park and did 40 minutes of fartlek. Hit mile 7 right at 40 minutes so I was really happy with the workout. Jogged back to the school.

Also I was included in Dyestat's run of the week for my race at Murray. I would really appreciate it you voted for me!!

This is the Link!! Thanks so much!!

http://www.dyestat.com/gprofile.php?mgroup_id=44531&do=news&news_id=367565

Am: 3 miles, felt pretty tight from yesterday.

Pm: Rough day at practice. Felt really crappy and my nose is congested. Ran down to Sugarhouse on 15th. Did 8 strides and then 5x800 hill loops. The hill loops were right around the state hill area and they were rough. After that jogged back to school on 13th. Felt super crappy today but tomorrow will be better!

Am: Easy 3 miles.

Started feeling really crappy and by the afternoon I had a fever. Didn't go to afternoon workout.

Still felt a little crappy but no fever so I went to afternoon practice. Jogged around the field until I hit four. Then Coach and I went out for another 4 miles. Felt pretty good by the end.

Finally worked out the last of my cold. Still a bit of congestion but otherwise felt fine. Nice 9 miles in Park City to finish of the week.

Drove up Millcreek Canyon and parked at Birch Hollow where we normally go for Pipeline. But instead we went on the opposite side of the canyon on this super hilly trail for the first 3 miles. These hills were serious business. My heartrate was going crazy. After 3 miles we came out on the road at Elbow Fork so we hopped on that trail and followed it down to Birch Hollow. Since we wanted 10 we just went out another 4 on Pipeline.

Am: Easy five miles. Legs felt pretty tired after yesterdays hill run.

Pm: Jogged up to Sunnyside and did 2x800. Went 2:13 and 2:10, which I thought was really good for grass. Then ran back down to the track and did a mile and 4x400. The mile was 4:30 and the 400s were 65, 65, 60, and 58. Overall a great workout!

Am: Easy five miles. Legs felt tight at the start but by the end they felt awesome.

Pm: Ran down to Sugarhouse Park and then did 5 400 meter hill strides on the hill next to the pond. After that jogged to the hill by the bathrooms and basketball court and did 5 of those. Jogged back to the school along 13th.

Am: Easy 3 miles.

Pm: Ran down to Liberty Park. Got some water. Then jogged to the start line by 9th south. Did some strides and then 2x2 mile. Pace wasnt that killer, coach wanted me 5:30-5:20 but the twist was we only got 90 seconds recovery in between. That made it pretty rough. First one was 10:35 so a bit under pace. Then 10:29 so again under pace. Was really stoked because I felt that I could have worked even harder but coach told me to save my legs for the race Saturday. After the two miles jogged over to where we do speed changes and did this crazy stride workout. How it went is the first one you ran 100 meters. The next you ran 110 meters. The next 120 meters. All the way to 200 meters. And after each one you jogged back to the start for recovery. After that we jogged to the school and finished at exactly 12 miles for the day!

Am: Just an easy 5 miles for the day. No afternoon workout.

Flew into Minnesota for Griak today! Got there about 11 and just hung out at the hotel until around 4. Then drove to the course and jogged through it. After the jog through we walked/jogged some parts of course to work out the finer points. After did about 10 strides at the start. 

Woke up and jogge for 10 minutes on the treadmill just to loosen up.

Got to the course and watched the college mens race. Then during the college womens race jogged about 3 miles warmup. Did some stretches and then headed to the line. Did a few strides in my trainers and then some drills before changing into spikes. Got somemore strides in after.

Gun went off and I focused on getting out fast. After that point I really just concentrated on working hard throughout. Went through the first thousand at 2:49 and the first mile at 4:40. The thing about the course was after every uphill you got some downhill. This made the course rather tough because you wore your legs out going up and then just beat them up going down. First mile was 4:40. I had right around a 10 second lead througout most of the race. 3k spilt was 9:01 and if I had to say there was a portion of the race that was the hardest that would be it. The heat and humidity started to kick in. Luckily I pushed through. Didn't have much of a kick, coming into the finish I was totally wiped out. Official time was 15:36, second place was 15:52. Another great race!!

Jogged around with the SUU girls and then a bit with just me and Bill. The SUU boys had a great race today taking 2nd place!!

Flew back to Utah today! Pretty busy day and was only able to squeeze in 5.

Am: 4 miles around the zoo.

Pm: Long run! Went up through the U campus and across Legacy Bridge. Then ran up to Red Butte and the yellow gate. Hopped on the Shoreline Trail and followed it to the JCC then went up dry creek and followed that trail until City Creek Canyon. Ran back along 11th until we hit Shriners and then just took Shriners way back. 16 miles!

Am: Easy 3 miles. 

Pm: Jogged to Sugarhouse Park and did 8 strides then 5x3 minute pushes with 2 minutes of jogging recovery. We ran loops by the start of the state course. The first 2 were alright but the last 3 really got me working. Afterwards jogged back to the school on 15th. Added to 10 for the afternoon.

Am: 5 miles around the zoo.

Pm: Had a dual meet at Bountiful. Got to race this one! It was a short course like 2.8-2.7 and was super hilly. I won in 13:45 which was a course record so that was awesome! Warmup up 3 miles with strides and drills. Raced. And then cooled down for 6 in the afternoon.

Am: Easy 3 miles.

Pm: 8 miles around the track. Did 1.5 miles warmup, 1 mile speed changes, then jogged up to Sunnyside and did 2 800s. Went 2:21 and 2:14. Finished a big grass lap at Sunnyside then ran back to the track. Did another mile of speed changes. And finally 1.5 cool down.

Am: 3 miles before leaving!

Pm: Left for Cedar around 11:20 and arrived right before 4. Got 2.5 miles warmup with some strides and drills.

The start of the race was awful. It can super quick and I got boxed into for the first 50 meters. Broke out of that and just worked to put some distance between me and the pack. First mile was 4:42. Kept working and tried to open up as best as I could on the downhill. After the second lap I really dug deep and kept a good pace until I hit the track. Once I was on the track I started to work and I felt like I had a really good finish. Official time was 14:20!! Broke the course record by 28 seconds. Cooled down 1.5 on the track! 

10 miles on Wasatach.

Am: Easy 10 miles around the Zoo.

Am: Easy 4 miles.

Pm: 3 grass laps and 10 asphalt hills. That got us 3 miles. Went and did a 13 miler along Wasatch but ran through the dog park to Tanner Park then to Sugarhouse and back to the track along 13th. Added to 13 when we got to the track.

Am: 5 miles.

Pm: Workout at Liberty. 3 sets of 1000, 500. Went 3:05,85. 3:00, 86. 2:55, 82. Bit of an off day. Had a sore throat.

Am: 4 miles. Sore throat was worse.

Pm: 5 miles.

Am: 3 miles.

Pm: 4 miles. Still have a sore throat but its feeling better!

Am: 3 miles.

Pm: 3 miles warmup. Great race, gave it all I had. Still struggling with my sore throat. Coach says there is no shame in losing by and 8th of a second. Time to move on and focus up for State.

Started at Puke Hill up Guardsmen Pass. Ran up and along the ridgeline and then dropped into the top of Millcreek. Ran on the road until Elbow Fork and then hopped on the trail until rattlesnake. Finished at the tollbooth. We had parked the car there earlier. Worst part was we had to add a half a mile at the end. Total time was 3 hours and 7 minutes.

Easy 2 miles. Legs felt pretty tired after yesterday.

Am: Easy 3 miles.

Pm: Nice 7 miles. Still felt a little congested but worked a lot of it out over the weekend.

Am: Easy 3 miles.

Pm: 6 miles with the team. Felt pretty great.

Am: Easy 2 miles.

Pm: 6 miles with the team. Ran around the VA loop and then did a 2 laps in the Cemetery. Back on 13th.

Workout at Granite Track. 1 mile warmup and 1 mile speed changes. Did 1 thousand and then 45 seconds recovery. 2:48 and 80. Then jogged 2 laps and did 4x400 with 2 minutes recovery in between each. Went 64,63,60, and 59.

Ran around Wasatch and then back to the track. Did 4 hill strides on the soccer field and then jogged a mile at the track and jogged home.

Ran around the Zoo. Then ran down across Foothill and down to the gully. Did one lap there and then back to my house.

 5 around the zoo! Felt really great! Nothing hurt and everything was running smooth. There was a really cool article about Prep XC in the Salt Lake Tribune. If you want to check it out here is the link! 

http://www.sltrib.com/sports/3067611-155/prep-cross-country-runners-ready-to

Not much running today. I was interviewed for Prep of the Week so we ran a few laps and did a few easy striders but mostly took the day off.

Am: 5

Pm: 6

10 miles in Portland! Up here looking at University of Portland.

10 miles on the trails with the team.

Am: 5 miles around the zoo. 

Pm: Ran down to Liberty and did 2 laps of firemen and then ran back to the school. Added to 8.

Am: 5 miles around the Zoo.

Pm: Ran to the U's track. Did a mile of speed changes, changed shoes, and then jogged a lap. Did 6x800 with 400 recovery. Coach wanted 2:25 to 2:20. Went 2:19, 2:16, 2:19, 2:17, 2:16, and 2:16. Jogged a lap and then did 2x400. First one was 59, jogged 200 recovery, second one was 57. Jogged back to the school! Great workout overall.

Am: 5 miles.

Pm: 8 miles on the Shoreline Trail. Felt good, last 4 miles were 6:30s. 

Am: 5 miles around the zoo.

Pm: Ran Flagpole to Flagpole along 13th. Once we got to Presidents Circle we ran through campus along Shriners way and then did a lap at Sunnyside Park. Finished to 7 at the school.

6 miles today. Did a 3 mile tempo in the middle. Warmup up 1 mile. Started at the top of Wasatch by Emigration Canyon and finished on Foothill. First mile was downhill so cruised through in 4:58, second mile was gradual incline so I was around 5:32, last mile had some downhill but mostly flat so I ended with a 5:17. Jogged home and added to 6.

Nice 5 miles around the Zoo. Felt some tightness in the left side of my chest but otherwise felt fine.

Am: 5 miles around the zoo.

Pm: Ran to the cemetery by the stadium and did 10 hill strides. Then ran back to the school. 

Am: 5 miles around the zoo.

Pm: Drove out to the Oval for a speed workout. Ran 8 laps warmup and then changed shoes and jogged another lap. Did 5x1000 laps with a lap and a half recovery. 2:52, 2:53, 2:53, 2:54, 2:51. Then we had 3x400 with a lap of recovery. 62, 60, and 58. Cooled down to 11.

Am: 5 miles around the zoo. Its been nice getting up earlier to run. Feel pretty consistent the past 2 weeks.

Pm: 11 miles. Ran up to Groverners Grove and ran about .75 at a faster pace to work out some soreness from yesterday. After that we ran up to the zoo trailhead and took that trail to Red Butte and then hopped on the adventure run trail and took that to the JCC. Ran down Popperton Park and then back to school Shriners way. Hit 11 pretty much perfectly so we didn't have to add!

Am: 5 miles on the zoo trail. 

Pm: Ran to Sugarhouse Park and did 30 minutes of Fartlek. 15 on 15 off. Got right around 5 miles total. Ran back to the school along 15th and hit 10.25 at the light!  

Am: 5 miles around the zoo.

Pm: Ran down to Liberty Park and did 2x2 mile. First one was 10:23. Second was 10:10. Felt pretty good with both. Happy with the workout.

Ran an easy 2 miles, then pushed for about 3.5, and then ran another 2 miles. 

Solid 5 miles along Wastach. Felt really good! No tightness in my chest.

Am: 6 miles around the Zoo. Felt really good.

Pm: 10 miles on the Thunderbird run. Felt really good and opened up for about 4 miles and hovered right around 6:00 minute pace. Added to 10 when we got to the school.

Am: 5 miles around the zoo. Felt really good! I was only planning on 3 but decided to extend till 5.

Pm: Drove out to the Oval to do speed! But it was closed so we drove over Kearns to run the workout. Did 3x1600 and then 4x200. Had 800 meters recovery each mile and 200 recovery between each 200. Went 4:40, 4:38, and 4:38 for the miles and then all of my 200s were 27s. Great workout. Cooled down to 8.

Am: 4 miles aorund the zoo. Felt pretty good!

Pm: Ran down 15th and did a lap in the gully then down to Fairmont and did 10 strides. Ran along 9th until 13th and then dropped down to Liberty Park. Ran the long way around the park and then up 9th. Ran 2 laps around the school to hit 11. Felt super good and cruised through it. Average pace was 6:16.

Am: 5 miles around the zoo.

Pm: 6 miles on Wasatch. Felt good!

Am: Ran 3 miles before leaving. Flew down to Arizona for NXR. Ran 3 miles on the course with some strides.

Warmed up about 4 miles. Got some good strides and drills. Race went out fast! First mile was 4:43. Felt ready physically but not mentally. Need to work on my mental toughness making sure I am ready to work every race. Finished 8th. I was happy but not content. Cooled down 2 miles.

Pm: Ran another 5 on the treadmill.

Solid ten miles along Wasatch. Average pace was 6:47.

Am: 5 miles around the Zoo.

Pm: Ran down to Liberty in my flats. Did one lap firemen and then 2x800. 800s were 2:10 and 2:02. Felt really good on both. Jogged back to the school and added to 8.

Am: 5 miles around the Zoo. 

Pm: Ran to the East Track and did 1 mile warmup and 1 mile speed change before changing shoes. Jogged a lap and ran 2x200. 29 and 30. Then ran 1x1600. Hit 4:31. Jogged 2 laps and then did 3x400. 60, 59, and 57. Cooled down 2 track laps and 2 grass laps and then jogged back down to the school and added to 8!

Am: 8 miles, Shriners way.

Pm: Easy 3 around the zoo.

Am: Ran my Turkey Trot as a tempo. Did 2.5 warmup and then "raced". Ran a 16:24 and its just over a 5k according to my watch. Felt pretty good the entire time. Cooled down another 2.5. 

Pm: Went and ran another 5 miles around the zoo! It was pretty cold but I worked through.

Good 10 miles at Jeremy Ranch Road. Ran the first 5 with Coach and then at the turn around picked it up for 3 miles. Those miles were 5:40, 5:46, and 5:36. Jogged the last 2 miles. It was pretty cold but the wind wasn't too bad. 

Drove out to the oval. Did 1 mile warmup and then 1 mile speed change before changing shoes and jogging a lap. Workout was 5x1000. Coach wanted me right around 2:50. Times were 2:46, 2:46, 2:48, 2:47, and 2:44. On the 3rd one with 300 to go I started to bind up but tried to work through. Did some quick leg swings in between the next two and it helped with the binding. 2 laps recovery between each 1000. Cooled down to 10.