called to serve: Florida Tallahassee

2 Mile DI warm up. 6x800 on the track. Goal was 2:40 for a 5:20 mile (current) and first and last one 2:30 for a 5 minute mile (goal). I didn't hit my times on any of them.

1- 2:35

2- 2:44

3- 2:45

4- 2:48

5- 2:43

6- 2:47

I don't know, it was just hard. I know I need to work on the second lap, form, and breathing better. I tried to push myself but just couldn't ever get it, it was bad. Just run faster!

Two big grass loop (1.5) cool down.

PM(.5 warm up) Just me BY and Decker (and Goold for the first 2) today, 5 Sunrise Tire hills. We were fast! So sweet.

On the first two we were behind Goold and he pushed us. After the first one I looked at my watch and saw 1:55 and had to see if Decker got that time too, I was so surprised, I thought I messed up on my watch. Last week my fastest was 1:56 and today that was my slowest. Under 2 on the first one and I didn't feel like it was that hard.

So from then on I pushed myself like crazy and did great. I tried to keep good form and I powered up the hill.

1- 1:55

2- 1:56

3- 1:52

4- 1:47

5- 1:44

At the top of the last one my body felt like it was going to collapse and I felt like I was going to pass out. It was crazy. Great workout today.

(1.8miles out 17:00, back 16:37) 6.25miles Total

PM2 - After work (like 8:30pm) ran AC from my house to make up for this morning. Felt really sore but I was cruising.

21:40Total 3miles 7:11mi ave 7:22 7:12 6:54

Easy run into Greensprings with Decker. It got pretty windy but it was so nice on the way back, wind giving us a little push in the back. Pretty tired and sore but an ok run.

47:54 Total 7:58mi ave

8:14 8:23 8:36 7:37 7:11 7:41

Go Freshman and sophmores @ the meet today. You are the future!

I'm on Senior Ball Royalty! They came and got us this morning.

(.5 warm up) Dog pound AT. Full, from bank all the way back to the school.

AT section - 21:25

Tired but still ran hard. It was a good run.

Can't talk anymore, Going up to conference right now.

Up North for conference. I could have run this morning or before the priesthood session (instead of sleeping) but I didn't.

I'm going to be more commited and stick to the training schedule.

Went to the sunday morning session of conference. It was awesome. This weekend has been a really fun trip.

Conference was great and I got to see all my family. People made guesses to where I will go on my mission for a dollar a guess. It was a lot of fun.

Didn't run this morning. I had Senior Ball assembly practice at 6am and I didn't want to run before that.

Really fun run after school. We went on the new DogPound road and around some neighborhoods and then into the desert, Shnobe Kibe. The desert was the funnest part, going up and down these crazy hills on the trail. I fell back but caught back up on the road for a while before falling back again.

Hard run but still good.

8:25mi ave 1:02Total

1- 7:05 2- 7:33 3- 8:16 4- 10:05 5- 8:17 6- 7:42 7- 9:51 .40- 3:22

Panther Relays today. Just a fun day with all kinds of relays.

Distance Medley. I ran the 1200 in the distance medley. Decker ran the 400, Austin 800, Me 1200, Kimzey 1600. When I started there was 2 kids in front of me. The first lap stayed the same and then on the second lap I made my move and passed them up. We ended up winning! : )

I don't have my first lap split but the last 2 were, 1:20 and 1:19. So I am guessing I ran about 4 minutes.

4x800. Danny, Decker, Austin and me. I lost our lead to one team in the last 200 or so but we beat the freshman. I ran a 2:26 (1:08 1:17).

Just for fun but still a good run.

Assembly practice this morning and then the assembly. It was really fun. I had a great time being on Senior Ball Royalty.

(.5 warm up. Felt a little sore and knee hurt but was totally fine after that.) Easy run into the desert, dog pound area and sandbergs pond. Really fun with the team.

44:05 Total 8:24mi ave

.75 6:54 8:13 8:34 7:24 8:08 .50 4:49

Track meet in Hurricane tomorrow. I'm running the 800 and 1600.

Goals:

1600 5:15 or under. Definitly not 5:20. Solid mile.

800 under 2:20. I don't run the 800 a lot and I don't know my PR. Yesterday I ran a 2:26 so tomorrow with competition I think I will be faster.

.50 Warm up. Too early.

1600 (5:20) - Waited around for the mile to start. It took forever, all the cold and waiting threw me out of focus. Still haven't broken through that wall and ended up with another 5:20.

1- 1:14

2- 2:36 (1:22)

3- 3:59 (1:23)

4- 5:19 (1:20)

.35 warm up.

800 (2:27) - I was excited to run an 800, I haven't really run one for awhile. Only two heats and I was in the slow heat that was packed. I was boxed in the whole first lap and then finally got out and pushed the last lap. It was fast (felt fast, should be faster) and pretty fun. I would like to run it again and be faster.

Red Saucony spikes (miles ?  I'll figure it out later).

Found out today that if we would have run the last event yesterday, 4x400, we would have won the meet.

(.5 warm up) Easy run into Greensprings with everyone. Let our legs rest and try to recover. A little tired and sore, tight calves, but not too bad.

47:43 Total 7:54mi ave

8:09 8:09 8:04 7:59 7:39 7:21

Ran 10 miles with Ruth this morning. Up into Greensprings and into the desert. The desert was really hard. Then we came out into Middleton and back to the school. It was a pretty hard run but very good. I'm glad that I got out and did my long run.

1:21 Total 8:08mi ave

1- 8:12

2- 8:15

3- 8:01

4- 9:03

5- 8:36

6- 8:22

7- 7:30

8- 8:06

9- 7:38

10- 7:25

Then Senior Ball! I went with Ruth and we had a lot of fun.

Asics 2120 (463.08)

Asics Hyper-XC red/maroon Flats (32.45)

Saucony red Spikes (4.5)

AM - Morning AC. Yes! I got up and ran this morning. Ran with Haley and BY. It was slow but still a good run.

25:45 Total 8:34mi ave AC 3miles

PM - Easy 5 miles. Ran DI loop backwards and then to AC. Got an ice cream and ran back, then did a .5 grass loop to get to 5 miles. I forgot to turn my watch on after AC but I knew we were at 3 miles, so I knew what we needed to run. It was really hot today and I was so tired, hopefully I will have some energy for tomorrow.

8x400 repeats. I was very intimidated by these and was not looking forward to them. They ended up not being that bad, actually good. 1, 4, and 8 were at a 5 minute mile goal pace, 1:15. Everything else was at current mile pace 1:20. Jog about 100m between each. 2 mile DI warm up, Windy!

1- 1:13 Under pace, got some confidence.

2- 1:20 Right on pace.

3- 1:18 pushed through.

4- 1:14 Dug with Decker right at the end.

5- 1:17 nice

6- 1:18 sweet

7- 1:19 Started slow but pushed hard to get back up.

8- 1:15 Last one, felt tired but ended up awesome.

1.5miles cool down, up to Harts and back. Very happy about the workout. It wasn't as terrible as I thought and I did really good. Next time we run 400s I'll push all the way through and be faster.

 So sweet.

AM - AC with Decker, BY, Austin, Willy. Ruth, Ashley, and Haley were right behind us. Legs killed the first mile but loosened up. Pretty fast for a morning run.

22:09 Total 7:22mi ave

7:43 7:32 6:47

PM - AT Dog Pound from bank all the way to the school. My legs are pretty sore and tired. Started good with Decker keeping it under 6:10 pace, got to the Dog Pound under 12 minutes. I died on the industrial hills and fell back, still made it to the stop sign at the industrial road at about 17 minutes. Tried to push it to the finish but was still running around 6:30 pace at the end.

.80- warm up 6:16

3.25- AT 21:23 (6:35mi ave)

27:23 total

Good run today. I am ready for an easy day tomorrow.

AM - Bank run in the morning with some of the team. Really tired so it was a slow run. We had fun jumping over car shadows and kicking a tennis ball the last 1.5 or so.

5miles 42:26Total 8:29mi ave

8:26 7:48 8:17 8:35 9:17

PM - Ran with Haley at like 5:30. We went up the road, left to the bank and down, left by the church, ran a lap at Panorama and then home. Still pretty tired but ok and my shins are starting to hurt. Time for new shoes!

3miles 24:24Total 8:06mi ave

8:04 8:04 8:09

AM - Thank you Haley for getting me up this morning, I wouldn't have made it. Today was 5 Sunrise Tire hills. I knew I wouldn't beable to run them like last time but really wanted to try and keep them around 2 minutes.

1.80 15:50

1- 2:04

2- 2:01

3- 1:50 BY went crazy on this middle one, I was just trying to keep up with him.

4- 2:01

5- 1:55

1.80 16:44

Really good workout today.

6.15miles

PM - Ran with Haley after work. We ran the same run as yesterday. The first mile Haley was feeling sick and I didn't want to leave her. After that we still ran pretty slow. I'm feeling pretty worn out but the week is almost over.

3miles 26:37 Total  8:53mi ave

9:15 8:51 8:27

Icing my left knee, it's getting fat again.

Went for my long run today. I thought that it would be closer to 8 but it wasn't and I didn't want to run extra when I got home (*Now it's driving me CRAZY that I didn't). I went up the street and left all the way to Arctic Cirlce and kept going. I went down the road past the outlet malls and target and stuff, nice down hill. Then I went left around Formaster and onto the trails, then up to my house.

It was a pretty good run. It's been a long week, ran pretty good and a lot, and I'm tired. Really need new shoes because my shins are starting to hurt. Glad that I'm done, ready to rest!

1:02:02 Total 8:11mi ave

8:18 8:17 7:38 8:08 8:02 8:07 8:38 .34 2:51

: )

ASICS 2120 (508.33)

I got 45 miles for this week. I think this is a new record for me. It would be cool to get 50, but not this week.

AM - I was a little late this morning because I didn't want to wake up, but I made it. AC, Ran with Haley, a little tired and slow, shins hurt, fat knee, just running. : )

3 Miles 24:50 Total 8:15mi ave (817 825 801)

PM - Today we had a speed work out. I did 2x1200 at goal pace. They were supposed to be at 3:45 for a 5 minute mile but that didn't happen today. It was really hard! I need to run faster.

2 mile warm up.

 1- 3:58

2- 4:08

2 mile cool down.

5.5 miles

1600 - 5:09 PR!! By 8 seconds. All of yesterday and today I told myself that this was the race, today is the day. I was ready to run hard and I did it today.

1- 1:12 I didn't have a great start but by the first 100 I was in the open and the fast guys were right in front of me.

2- 1:17 Slowed down but I was right on pace (2:30).

3- 1:22 I will work on this lap. got to cut some time off here. (3:52)

4- 1:17 I passed Willy and he was cheering me on. Just tried to finish strong. 

5:09

I thought about practice and doing 400s and 1200s and it really helped. I knew I could run fast 1/4 at my goal pace, just had to put them together. Push pass the limits. 

It was a great race! Very happy, close to my goal of breaking 5.

800 - 2:26. Even splits from what I heard: 1:13, 1:13. Tried to run fast. Legs were tired, but still tried to run. Still have to run faster in the 800.

IN-N-OUT! Ate there tonight, first day open. Not amazing, but pretty good.

AM - AC with Haley. Besides being a little sore and wanting to be asleep I felt really good. We ran a 8:14 first mile and after the 8:05 second mile I told Haley about negative splits and we got going fast and ran a 7:05 last mile. Pretty good morning run.

3 miles 23:32 Total 7:49mi ave

PM - Very slow 4 miles today. Went on a crazy run around the desert (sandbergs) with the team. We went everywhere and just messed around. We ran around the round-about by the school and the one at the school. Took forever but it was an easy day.

AM - AC with Haley. Really wanted to sleep again but we made it, a little late. Nothing special, just another morning run. 

24:40 Total 8:12mi ave 834 816 743

PM - 6 miles with the team. We went into the desert behind the Firestation and back to the school through Sandbergs. Got pretty tired but an ok run.

53:06 Total 8:33mi ave 6.20 miles

 Missionary hair cut after practice.

Went to the Doctor today for my mission check up. Had to get blood drawn and a TB test (with another needle). I really hate needles so that wasn't too fun, But I am 6.1 3/4 tall and weigh 148 pounds. So besides that I'm healthy, JK! Can't wait to get my mission papers done and turned in. 

3200 - Had to wait all day for the 2 mile. Whenever we have to wait a long time to run I get nervous and it messes with my head, so I like when my event is first. Ran a 1 mile warm up and checked in. By the time I got to the starting line they were ready to go so I didn't have time to put my race shoes on, ran in my regular 2120s.

During the race I thought I was doing ok and I was passing people but ended up being slow. Couldn't breath great. I ended up being 4th or 5th in the heat.

1- 1:17 2- 1:22 3- 1:27 4-1:30 5- 1:32 6- 1:32 7- 1:34 8- 1:26  11:43

I was mad after the race because I sucked so bad. I don't even know why I was so slow. Ran a .30 cool down.

Steeplechase was cool to watch.

1600 - Didn't have to wait long this morning for the 1 mile, ran a .60 warm up (.5 cool down after). I was so ready for this race, even had my spikes on! I was ready for a great race and even more ready to have a great race after the horrible one yesterday.

1- 1:09 After the first 100 I was right behind Danny and Willy. Ran a way fast first lap and I was excited to be on pace, actually under pace.

2- 2:27 (1:18) I am in the lead! I was feeling good and was pushing it to keep on pace.

3- 3:54 (1:27) They call "Bryan Lunt in the lead" over the speaker, instead of "Jeff Frodsham". I wanted to hear my name so bad! I didn't know I slowed down so much on this lap untel I hear 3:54. dang.

4- 5:19 (1:25) Danny passes me with like 300 to go and Willy gets me with like 50 to go.

WELL CRAP!!!

Pretty ticked off because I felt like I killed myself but I ended up with another freakin 5:20 mile when I was going for under 5. I don't know, maybe I started too fast but I knew I had to go hard to get what I wanted. That's how fast I'll have to go if I want to break 5.

I guess I have one more chance to do this. REGION.

: )

Asics 2120 539.43

Saucony spikes 5.5

AM - Ran up into Greensprings with Coach, BY, Austin, Trevor, and Ashley. A lot faster than other morning runs. It was good to run with everyone. Shins hurt, need new shoes.

3.20miles 23:43 total  7:21mi ave 7:27 7:21 7:14

PM - 10x400. 1,4,8,10 at goal 1:15 (for 5 minute mile) the rest at current (about 1:20 for 5:20 mile). We ran about 100m between each (I didn't on all of them) and had 1 minute recovery, long recovery after 4 and 8.

2 mile DI loop warm up.

My R hip flexor and ham string area really hurt. The first half the most, after that it only hurt bad right at the start of the run. Probably from my shoes.

I was kind of off on my time and all over the place, too fast sometimes. I guess it's good to be fast but need to be consistently on pace?  It was weird but I got so tired that I just wanted to fall asleep while I was running. I need to sleep more and drink more water. My back really hurt after the run, probably bad form, I'll work on that. So it was really hard and my body hurt but I did pretty good.

1- 1:15

2- 1:17

3- 1:19

4- 1:13

5- 1:13

6- 1:19

7- 1:22

8- 1:12

9- 1:14

10- 1:15

I wanted to go all the way and do 12 but I was very done after 10. 2 big grass loops cool down, 1.5. Ears were being weird and I couldn't hear very good, like I was going up in elevation. It has happened before and I try to pop my ears or bend over and it helps. That's a lot but now I'm done.

6 miles

Dog pound AT. Warm up .75 to the bank my hamstring area hurt but felt better into the run. Hot the first half and windy the last half.

AT 3.25 - 22:22 (6:51mi ave)

29:14 total 4 miles

Pace around 6 to the Dog Pound road then about 6:13 down to the DP, got there a little over 12 minutes. From there it was pretty slow. My whole body was killing me! I tried to keep pushing and not stop. Got to the Industrial road at about 18 minutes. Pushed hard to the finish. Very hard run, tried my best and pushed myself which was good.

Couldn't sleep last night, up till 2. Weird, we will see how tonight is.

AM - Greensprings, kept it slow with Haley. Leg didn't hurt to bad but it was a little sore. Falling asleep was easier last night, waking up was hard. Pretty good morning run.

3.25 miles 27:11 Total (8:20mi ave 8:54  8:11 8:00)

PM - Easy run with all the boys (including Coach) and Ruth. Ran the Mosquito Trail to the sunk car, back by the Dog Pound, desert behind the school, and back to the school. Very windy today but we kept it easy. Leg didn't hurt so that is good. Very fun run.

4 miles 33:27 Total (8:21mi ave  8:01 8:08 8:37 8:38)

Tomorrow for practice we are doing our own race because Kerns got canceled. I want to run hard and be fast!