called to serve: Florida Tallahassee

42:04 total 8:09/mi ave

54:30 total 8:06/mi

40:17 total 8:02/mi

21:43 total 7:36/mi 2.86miles

8:01 1.03 miles 

56:25 total 7:56/mi

19:10 total 7:18/mi

19:59 total 6:41/mi

Painters 5k?

30:20 total 7:28/mi

30:36 total 7:13/mi 4.25miles

7:07 total 10:28/mi .68miles

37:26 total 7:22/mi 5.09miles

48:13 total 7:52/mi 6.13miles

38:02 total 4.90miles 7:46/mi

49:44 total 6miles 8:17/mi

13:24 total 1.86miles 7:11/mi

28:20 total 2.64 miles 10:45/mi

38:15 total 7:38/mi

48:37 total 8:03/mi

51:51 total 9:24/mi

40:46 total 7:54/mi

1:08:04 total 8:34/mi

37:20 total 7:24/mi

49:25 total 8:13/mi

31:26 total 7:37/mi

35:33 total 9:19/mi

1:14:18 total 8:13/mi

(writing this 10/4/07) I think this is when we went up Greensprings, out into the deseret, along some power lines, out into Middleton, and back to school. I fell behind (probably Ruth, Decker, whoever else was there) and got a little lost. Coach Holt started later or something and caught up to me and I ran with him to the school (from about Middleton).

*This was really tomorrow. (I messed up and put it here)

See yesterdays entry for today.

58:03 total 8:54/mi

38:11 total 7:35/mi

31:04 total 7:16/mi

27:45 total 7:04/mi

29:55 total 7:27/mi

27:16 total          6:48 average mile

1- 6:45

2- 6:26

3- 6:45

4- 7:12

26:35 total  8:49 average mile

I'm just going from what I have on my watch.

7:23   6:52   6:48   7:21 total 28:30

Just going from what I have on my watch, I can't remember what we did.

Probably just an easy 4 mile day, I can't remember for sure.

Today was the first track meet of the year. the 2 mile was the first event and it should always be like that because I like my race first. I ran hard and beat my old of 12:07 from last year. I really pushed through my comfort zone and it was really hard. I ran with this Hurricane kid for a lot of the race and he pushed me. Willy also helped me a lot. I can remember a certain time in the race when Willy got in front of me and started to pull away, I spead up and kept with him even though I was really tired and my body wanted to slow down. This was a great race.

Splits

I wasn't signed up for anything today but I came to support the team and maybe get in a race. I was "lucky" and I got to run the mile and 800.

In the mile I got a new PR 5:22. I think my best time from last year was around 5:30. I ran really hard and felt like I was going to die when I finished.

In the 800 I think I got around 2:30 I need to check( it was 2:31). I really just jumped into this race because I realized only Decker and Forsyth where runnning it so I got in the race. I ran in one of the slow heats without Decker or Forsyth and I gave it all I had (I didn't have much left to give). I think it was a pretty slow race for an 800, but for me I don't really know how fast it was because I don't usually do the 800. Bro. Evans did tell me that I started faster than I usually do and he said I look good and I'm improving. I was really sore after all my races but it was fun.

I need splits for these races and official time for my 800, I'll try to get them from coach holt.

22:25 minutes total and 7:48 mile average

I had to go get braces put on my flipin' teeth for the 3rd time in my life so I did a short easy run today. : )

In about a year when I'm done with all my braces and stuff my teeth are going to be off the heezie

4x1200 meter

 i was going for under 4:25  all my times where under and it was an AWSOME work out.

splits

4:23

4:21

4:20

4:22

around a 2 mile cool down after that

ANAROBIC THRESHHOLD

 the beginning 1/2 mile and end 1/2 mile slow but the middle is a fast pace. 27:37 total time 6:53 mile average. I ran with Ruth and felt good about this work out.

Easy recovery run today. I was a little late but Decker waited for me and we caught up to everyone. We played a sweet game of ultamit frizbee after and it was one of the best games ever.

30:16 total time  8:20 average mile

7:58

8:29

8:34

.64 mile 5:14

5xHills

I tried to figure out how to time myself on a hill by doing splits on my watch. I need to figure out a better way to time hills. D-rizzle staheli ran with us, he has the heart of a champion. There was a church basketball tournament in the evening and I did a lot of running. I also touched the rim 2 or 3 times in a row, what's up!

2:26

2:21

2:02

2:06

2:10

long hike in zion saturday

Today is my first time writing in my bolg. I am going to just jump in and get started today and go from now on. Today is a bad day to start off my blog, I was supposed to do 5 miles but I cut it short. When I started my back hurt really bad and I could hardly move so i stopped and tried to stretch. When I was done I was far behind the rest of the team and my back still hurt. i trudged along at a 8:46 mile average and finished in about 41 minutes and then did 9 100 meter striders. it was just a bad day today and I am a little mentally disscouraged. I have been running a lot lately and i am trying to stay positive. I have also been thinking about the track meet coming up this week end and the pain I will have to run through to have a successful race and I am feeling really lazy about everything in life. But it is time to gut it up and get to work: pain is temporary, quiting lasts forever.

We did 5 1000 today, 5,000 meters total, with a 400 meter jog  after each and a 3/4 mile warm up and cool down (I think I figured it out right and it's 5.8 miles total). It got really windy and that always makes it a little harder to run. I felt like I needed to push it more but I slacked off some. My back hurt a little bit at the beginning but went away pretty quick, it wasn't as bad as yesterday. I was supposed to be going for 3:35 based on a 2 mile time and here are my splits:

1- 3:33

2- 3:39

3- 3:36

4- 3:44

5- 3:40

*new batteries in watch after run.

anarobic threshhold

4 mile dog pound run with about the first 3/4 mile warm up and about the last 1/2 mile slow cool down. My back hurt a little when I was stretching but it loosened up fast and didn't bother me in my run, hopefully it was just a weird back ache and it is done for now.

1/2 mile splits

1- 3:54 (7:49/mi)

2- 3:40 (7:21/mi)

3- 3:16 (6:32/mi)

4- 3:07 (6:14/mi)

5- 3:13 (6:26/mi)

6- 3:24 (6:50/mi)

7- 3:45 (7:32/mi)

8- 4:01 (8:02/mi)

total time 28:35   7:06 average mile

I think 1/2 mile splits are a good way to time this work out, let me know if anyone has a better way to do it. 

Today was slower than last week when we did the same run. Today I needed to keep pushing all the way especially in the middle and towards the end. I have to push through the hill at the end, Decker helped to push me on that last big hill.

Today was an easy 30 minutes run before the track meet tomorrrow. I went out to the church in washington and back. JD, big Z, and I went left by nissons park and through the desert back to school just to mix it up a little bit. Easy run, pushed it pretty hard.

total time 32:46     7:49 average mile pace

Had an ok race. It was pretty windy during our race. In my heat we had like 7 or more PV guys together and we ran in a group for part of the race, it was really cool. I tried to push hard during the race but I was slower today for so reason. I made a goal to not get passed in the last 100 meters because I got passed in all 3 of my races at Hurricane and I didn't want that to happen, but it happened. Within about 50 meters or even less than that two kids from my team,Tolmen and RJ, flew passed me. Tolmen yelled my name as he went by but I could not keep up. I was really mad that I couldn't dig anymore to finish stronger. I'm going  to concentrate and work on my stride for when I get tired and when I am tired and sprinting that finish at the end. Spent the rest of the day watching, cheering, and helping out with the track meet.

 I woke up this morning and I was really tired. I had some negative thoughts in my head and I was a little nervous about running and working through that pain that I knew would be there in my race. I tried to put those thoughts out of my head and get excited about my race. I got to school a little late so I went straight to sign in for the 2 mile. I talked with my team as we waited to run and I didn't feel as nervous about the race. Sometimes when you aren't feeling very motivated it helps to be with your friends just having fun and then you feel better and you can get to work runnnig. The race was packed with people and I was worried about geting nailed by someones spikes at the start of the race but soon the race spread out so we weren't as close together. I worked hard to keep up with people and push to keep going fast.  

2 sets of 5x200   with a 100 jog after each one  3/4 mile warm up. I don't know how far the cool down was probably 1/2 a mile.

1- 33

2- 35

3- 36

4- 35

5- 35

2nd set

1- 35

2- 36

3- 37

4- 38

5- 38

felt ticked off about being slow. i want to be good and a fast runner so bad but i'm just not there, yet. i need to work crazy hard in practise to get better. coach holt reminded us today that it all comes from your heart, and you get it by diging down in practise and pushing yourself. i can't be lazy or scared of pain and i need to always remember that and push myself past the limit.

anerobic threshold

7:08 average mile pace 28:34 total time

1/2 mile splits. about the first 3/4 mile warm up and 1/2 mile cool down

1- 4:00

2- 3:36

3- 3:04

4- 3:04

5- 3:05

6- 3:25

7- 3:45

8- 4:25

The last/middle miles were very hard, about at the dog pound up. Going up those last 2 hills in a hard wind was very very hard today. I ran with Big Z for most of the run but I pulled away towards the end. I really needed someone right with me to help me up those hills at the end.

AM

I ran the 3 mile Arctic Circle run this morning by myself. I was a litttle tired but it wasn't as cold as I thought it would be. My watch died in the middle of my run so I don't have any kind of times but I bet I would have finished in around 25 minutes.

*new batteries in watch after run, I have found that they last about a week.

PM

Cold today. Easy recover run today (chukarama 4.27), track meet tomorrow. Ran in a group on the way out and with WiLLY on the way back. Kept it pretty slow but still felt a little fast, probably because I was tired and my legs were tired. Did 9x100 meter striders with the Decker JD and practised hand offs for tomorrow.

7:27 average mile   31:49 total

splits: 7:44 7:15 7:30 7:20

(1600) 5:22

I really don't know what to say about this race. I think I have run the mile close to this time like a million times. I didn't get passed at the end so that was good. That's it for the mile

400 in the medley

I was on this medley team with 3 freshman.

I'll finish this later....

Recovery run

31:55 total time 7:31 average mile

Really sore from races yesterday. Last night (thursday night) after the track meet I was really sore and my legs hurt really bad but they didn't feel as bad today. Picked it up at the end and it felt good to run faster, get the sore legs moving.

Good old 4 miler to green springs. It felt like I went out pretty fast but slowed down on the way back. It was hot today and I'm not use to the heat after all the cold we have had.

30:57 total time 7:29 average

7:31

7:37

7:30

7:24

6x800 400 cool down after each one. (.75) warm up goal time was 2:50 based on a 11:20 2 mile pace. 1-2:45 2-2:49 3-2:48 4-2:55 5-3:05 6-3:04 in the begining i felt pretty good and i got out and pushed hard and lead for a little. after the third one i was really tired and i said i didn't think i could do any more, but coach holt said he knew i could. after the fourth one i stopped and felt like collapsing. baker walked and then jogged with me for a lap. i felt very ashamed for stopping like that and not keeping up. i got a drink and jumped back in on what was supposed to be the last one but i had two more. i had a hard time keeping my form together and breathing on my last 2. decker ran with me on my last lap and pushed me to not let my time slip any more. the muhammad ali talk from jd helped me out and i finished without quitting and stopping. i'm so tired and my groin/hamstring hurts bad right now and i can hardly walk. i got to gut it up for the track meet tomorrow!

(1600) I don't know my time but I will get it. I was pretty slow today and my time will probably be around 5:30.

(3200) 12:39

I did terrible today, especially in the 2 mile. I felt bad not just physically but mentally. My groin/hamstring really hurt (I hope it's not my hip flexer like Ally had but, I'm starting to think it could be) and my legs were tired, excuses excuses. I was really upset after my race because I knew it was not a good run. But my friends were there talking to me and they helped me feel better. I am going to use this race as motivation because I know I can do better.

jersey off after race, people incharge got mad, put back on back wards on acident.funny

36:19 total time  9:02 average

Today was supposed to be (Dog Pound 4) Anarobic Threshold but I couldn't do it. I don't know what is wrong with me latley but I have been feeling and doing awful. I couldn't push myself to go faster and I even walked in the middle of the run. I am so mad. I tried to run as hard as I could but I kept breaking down. I feel so out of it and my emotions are so screwed up. I came home and felt terrible, I don't know why I have been feeling so bad lately. Well the most important thing is that we are having a track dinner tomorrow and it's not cold anymore.

cried a lot at home

I am taking the weekend off and hopefully I can get feeling better. Coach Holt said this was a good thing to do. This has been a really hard week, I have been feeling bad not just physically but a lot mentally. Even though I have been feeling like this there has always been someone there for me like my parents, coach, or friends on the team. Hopefully this weekend I can rest and get my body feeling better and get control of myself.

Happy Easter

found out from physical therapist over the week end that I have hurt my hip flexer

Went to physical therapy today to get my hip flexer feeling better and I am going again tomorrow. Hopefully everything will be better in a day or two. I will miss the track meet tomorrow and I don't know about the one thursday. I know I need to get healthy but it is still hard to miss a race and I don't want coach C to be mad at me. I will do all I can to get healthy so I can get back to running my hardest.

Went to physical therapy again today, same as yesterday but today I also rode a stationary bike for 5 minutes, 1.5 miles. Tomorrow I am coming to practise and I am going to see how I feel. I am trying to listen to what Rhett (physical therapist) says but it feels kind of weird telling my coaches what I am doing, I am usto listening to what they tell me to do. I think they understand and working with Rhett will help me get healthy soon. I didn't run in the track meet today I was just there helping with stuff and being supportive. We will see how I feel tomorrow, if my hip hurts and stuff and see if I will be running in Hurricane thursday. Even if it dosn't hurt tomorrow I don't know about racing thursday, I will talk to my coaches and Rhett and get things figured out.

Ran a big grass loop to see how my hip felt, it still hurt. I wont be running at Hurricane but I will be there.  

Hurricane Track Meet. did nothing

I did a big grass loop and some streching then a lap with Decker. My hip flexer still hurt today and when I was on the track I tried to pick it up a little but it hurt so I stopped right away. I think it will just take time to get better.

I had a dream last night that I was running and I couldn't go faster. I tried and tried but I could not get going. Dreams like these are weird, they mess with your mind. What ever. Distance 4 life

I tried doing agilities today, took it easy with my hip flexor. I ran a grass loop then a lap on the track and streched. My hip is feeling better with time but I feel out of shape. Once I can start running hard again I am going to have to work to get back into good condition. I am going to miss the track meet Wednesday, and I am desciding if I should still go with the team to Moapa.

Boston Marathon today. It was cool to see Coach Holt do so good and see how Clyde and Coach worked together. Nice work, good example and inspiration.

Agilities, grass loop, lap on track, strech. Hip flexor is feeling a lot better. Still hurts a little, legs are a little sore and I can tell I am not in very good shape but I am getting better. I need to talk to my coaches and Rhett to see what the next step is.

Didn't run at all there was a track meet in Moapa. All I did today was cheer and get times for everyone. I felt like a manager carrying a clip board around. I am going to go to physical therapy again Thursday or Friday because my hip flexor still hurts. I am slowly getting better and soon (but not to soon because I don't want to over do it to early and get hurt, got to be smart) I can start running more.

Physical Therapy today. Massaging electric thing, stretching, and I rode a bike. I go in again tomorrow morning. I am feeling a lot better.

I got some more hardware for my mouth today. It will take some getting usto but right now I don't like these braces at all.  I also got some new shoes today, I can't wait to run in them!!!

I ran a little at the Summit, I didn't keep track though but 1/4 mile seems close. I went to physical therapy today and did the same stuff (massaging thing, stretching, bike) plus I ran a little on the small track (some sprinting, high knees, and stuff like that) and did one weigh lifting thing with my legs. I felt a lot better today and thought I was getting closer to being able to run.

Played some tag with some friends today. I was really slow and towards the end my hip flexor hurt.

This morning I went to Physical therapy and did the massaging thing, stretching, and jogged around. I felt a lot better and thought I was close to being better and running.

At practise I ran a grass loop, stretched, and ran walked a lap on the track. My hip flexor hurt still even though I have been feeling a lot better. It is hard being injured because you are just there and you can't do anything people are talking about like "steping up" "scoreing points" or anything like that.

Bad News: yesterday I was put on a 2 week break from running which basically ends my track season. My hip flexor still hurt yesterday so Rhett (physical therapist) said quit, no more running for two weeks. My hip just wasn't ever feeling better even after all the stuff I did so now I can't do anything that hurts at all. I feel really bad and it's hard to think about all of this. "Season Ending Injury" no fun. Coach Cappy still wants me to see a doctor but I think a doctor would just tell me stuff I already know. I trust Rhett, I don't know why he dosen't.

So today after talking with Coach Holt I descided to try and lift weights and ride the bike, to do anything that didn't hurt. All I did at first was look at that bike. I couldn't get myself to do it today, it just felt to hard. I did do a lot of lifting though with Sean, after he was done throwing. Well I'm done talking for now. The End for today.

6-12 grades washington Country Track meet. I helped out with the long jump, cleaning up and stuff.

I rode the bike today, it was probably around 7 miles. I will try different things with the bike to try and get what works best, today it felt like I didn't do a lot. I also lifted weights. I wish I would have done a weight training class when I was younger because I really don't know a lot about lifting weights.

Nothing today. I am missing the SUU track meet this weekend, Good luck everybody!

I did weights today and the elliptical. The elliptical was a really good work out. My hip flexer felt ok, a little sore so I need to be careful.

elliptical, weights

Nothing Today

Weights and elliptical. I need to work on stretching my hip more.

Went up with the team to Kearns and BYU. Kearns was today and it was cold and rainy. It was so cold my hands turned white because I have Raynauds (over reaction to cold). I had to go inside and warm up and get my hands warm. After the track meet we went to the hotel and stayed up to late because of some stupid room mates/friends.

BYU Invitational was today. I think it would be cool to run on that blue track someday, I have to get a lot faster to beable to. I am glad I got to go on this trip even though I didn't run, I had fun with the team and just being there.

Weights, elliptical. I have been stretching my hip flexor more and it feels a lot better. Resting it today, tomorrow and then region Wed. and Thurs. I won't do anything with it and then we will see how it feels.

Nothing today but a lot of stretching. If I feel ok I am going to start running again on Friday. Start out slow to warm up, then get to a moderate pace and stop before it hurts; do this everyday and slowly increase it. It has been feeling a lot better but it all depends on how it feels the next couple of days and when I start running again.

Region track meet today. GO PANTHERS!

Last day of Region track meet. There was a lot of exciting races today, it was fun, and we did good. Boys got second to Cedar and I think the girls got 3rd.

I ran today after not running at all for almost 3 weeks. My hip flexor has been feeling very good and I have been stretching it pretty good. I ran one mile today; 1 lap then stretch, 2 more going faster and 1 more slower. My hip flexor felt good but my knees hurt and I am way out of shape.

I am ready to get going again but I have a lot of work to do. I have to run more but still be careful not to over do it and get hurt. Need to get ready for the Wasatch Back Relay and Cross Country!

This injury has been hard, I have learned a lot. Reminded me to appreciate running, working hard, racing, and doing what I love. Running does a lot for me, and not running has affected me. My family tells me I am more grumpy and not as happy, and there has been times that I couldn't sleep at night. I feal a lot better so I hope I can get healthy soon!

One mile on the track, then got a drink and stretched a little. One more mile (big grass loop .75 and a lap on the track) and stopped for today. Willy ran with me for most of it. I felt very very out of shape but my hip flexor didn't hurt.

I did a lap on the track and then a big grass loop and stoppped. Another lap and grass loop and went inside to cool down. It was really hot and the heat takes a lot out of you. For my last mile I did a smaller 1/2 mile grass loop and 2 laps on the track. My calfs hurt today and my hip (but not in a hip flexor hip way!), probably need to talk to chiropractor.

Go Jazz

I ran with my watch today, the last time I used it was April 5. I like running with my watch because it gives me info. like time, pace, distance, and stuff like that. I think you can learn a lot from using it but sometimes you get a lot from not worrying about time and stuff. First I did the 2 mile DI loop, 15:32, averaged 7:44/mile. After that I did 5 laps on the track, in 8:38. I still feel really tired and out of shape but it takes work to get good. We talked about Cross Country today and I am excited, it will be awsome!

I did this run from my house. I still felt tired and out of shape but today was better. Total time was 22:47. Average pace 7:30/mile.

Nothing today, went to the lake.

Good Luck Everyone At State!

I played basketball this morning and ran around. It wasn't a lot of running but my hip didn't hurt so that was good.

This afternoon I ran with Decker. We ran an average of 7:37/mile and I felt a little better. Same old problems can't breath, tired, just out of shape. school year is almost over!!

First day of Wasatch Back team practise. Amanda and I had a hard time finding Ally but once we meet up with her everyone else was gone. We waited for everyone to get back and talked to them for a while. I liked the run we did, it was some of the parts of the half marathon I did and it was fun to run somewhere new. This was the longest I have run in two months after my injury and last week being lazy. I felt really good, very very slow but better than I have been feeling. I think last week was a good break and now jumping into it is good. I have a lot of work to do but I'm ready.

Total time 51:34  Average 9:07/mi  we stopped for a minute after about  2 miles and 4 miles.

1- 7:14  2- 10:30  3- 7:54  4- 11:56  5- 8:26

I ran around the block and then around my neighborhood through the streets around my house, a lot of up and down roads. It was fun (short and still hot at 7:30pm) and I went in random directions around the hood. 20:19 total time 7:17/mi average. 6:35 fast first mile.  

Wasatch practise today. We ran Webb Hill in Bloomington, it is about a mile long hill and pretty steep. We ran a mile to get there and then started up the hill together. It was really hard and I had to stop once but I made it to the top in around 9:50 (my watch died before the run but Deckers dad had times). The view is really cool. After that we did half of it and I can't remember my time. It was really hard but I felt ok. On the way back me and Decker got going really fast, probably the fastest I have gone in a while.

I ran the mile loop around my block with my sister Haley twice. She did pretty good and I am excited because she is going to do XC this year.  8:28/mi average 19:20 total

JUNE!!!

Did some basketball running this morning, besides that nothing. Family Reunion this weekend.

My cousin and I ran about a mile on the trail to the narrows in Zion today. We were looking for one of our cousins who descided to leave everybody and start back on their own. We found her and got some running in also. 

Wasatch practise today. We did the same thing we did last week but today was a lot faster. We had 7 out of 12 for our team today and all of the girls.

1- 6:39  2- 6:59  3- 7:35  4- 8:36  5- 7:31      (7:26/mi average)   (43:06 total)

Off to the lake today, last day of the fam reunion.

I ran to the school and back with my sister. I ran with her and kept it easy. She ran by herself once this week when I was at practise so that is really good.

19:38 total   8:38/mi average

Webb Hill today. On my watch I got 5.57 miles but if you add up the hill (1 mile out 1 mile hill) it adds up to 6 miles but the hill is not exactly 1 mile so you can't add it up perfectly. We ran the entire hill once then did the last half twice. I didn't stop at all, last time I had to stop once. I felt ok, probably could/should have gone harder. I tried to get splitts for all the different sections of the run by hitting lap on my watch so here they are.

1 mile out: 7:04      

1 hill (.93 on my watch): 9:52 (coach decker had me at 9:36)

1/2 hill: 4:14

1/2 hill: 4:17

1 mile back: 7:10

I ran in the afternoon when it was not as hot as usual. I went really slow but I wanted to get some distance in. Tomorrow I am having surgery for some braces stuff to work on my mouth and I will be out for the weekend. I think I will be able to run Monday.

I ran down past Ally's old house (saw Ally) and on the trail by the river for a while. Then I went up and got a drink at the rock climbing park and headed down the road. I went up the industrial road and past the school back down to my house. I wanted to get 6 miles, then I wanted to cut it short during the run but I pushed throught that and kept going. It ended up being longer than I planned. I was slow and my knees and hips (not flexor) hurt a little probably from the hill yesterday but it was a pretty long run.

59:25 total   8:47/mi average

Surgery for braces stuff. Screws and stuff in my mouth to pull some of my upper teeth up so my bite will close and jaw will move.

Still recoverying from surgery. My face is really swollen :-)

XC PRACTICE!!!!!!!

We started cross country practice today and I am excited. We went through the desert and out by the freeway and back to the school. It was a good run and I ran pretty fast. There was a lot of people, new people and others that I knew already. We will see who stays and comes as we go along. This is going to be a fun year.

I felt pretty good running and I ran pretty fast. I could see the front and that made me go faster, trying to catch Baker and Ruth and Steve O. My mouth didn't hurt from the surgery but it is not back to normal yet. I am going to try and do some extra running to get ready for the 10k this weekend. Hooray Running!!

1- 7:25  2- 7:51  3- 6:32   4- 7:07   .70 5:10

7:16/mi average   34:07 total

Wasatch practice. We did repeats today. Two 1 mile repeats and four 800 repeats on the way back. We ran from the church to the trail by the river and ran on the trail for our repeats. My watch ran out of batteries but coach D had times and it worked out good. 

1rst mile- 5:59  2nd mile- 6:15 1rst 800- 3:15  2nd 800- 3:30  3rd 800- 3:12  4rth 800- 3:02 

The first two mile repeats I worked hard to stay with Decker and did pretty good. The end of  my last mile felt fast. I might have gone out to fast on the miles because I was really tired for the 800s or I just needed to work harder. On the first two 800s I got a little sick but mostly just negative and slowed down. On the 3rd one I pushed through that and did better and the last one was good. This was a good work out.

XC practice. We did an easy 3 miler today, I tried to take it pretty easy because of the 10k summer games tomorrow. Ran with Decker and we kept up with coach and Ruth for a while untel them and J. Ells. and Tayson T. pulled away from us. I was really tired but I am excited for tomorrow.

1- 6:48 2- 7:22 3- 8:21  7:31/mile average 22:37 total

Summer Games today, it was really fun. The course was very awesome. Down hill a lot and the temp. was cool, beautiful run.

I think I started out to fast, I couldn't keep the pace I started and then I got slower. I got really tired in the middle and I didn't fight through it.

This is my second 10k, my first was Butch Cassidy. I got a PR by 4 minutes. I am happy with my time and pace because I was trying to get around 46 minutes like my last 10k with 7:30 average mile. I did a lot better this time with 6:45 average (6:45 on my results card. 6:54 on my watch. I don't how that worked out but I am going with 6:45. do the math sometime.) and 42:01 race time. I am happy with this but I feel like I could have done a little better. Got a cool shirt.

1- 5:47  2- 6:22  3- 7:01  4- 7:26  5- 7:25  6- 7:26   42:01 total   6:45 average

:-)  :)    (:   <(-:   ;)

Wasatch practise today. The big WBR is this weekend, it's going to be fun. We did the usual loop today. I was really tired from the race and the weekend up north, driving in the car and getting home late. I was in the front of the group singing with Baker and Decker untel the hill and then dropped back and everyone passed me and Decker up. We descided to take it easier today so we did.

46:14 total    8:01/mile average

XC practise today. My sister came for the first time today and she did better than I thought, I am glad she is doing XC. We did the tortise fence run, out in the desert. I started out pretty fast but slowed down to much. Need to work on that.

1- 7:17  2- 8:41  3- 7:32  4- 7:36

32:36 total  7:47/mi ave

Last Wasatch Relay practice today. We did this repeat kind of work out where we ran race pace for 1 minute and recovery joged for another minute, 16 times. We ran from the church (.70) to the trail to do the run.

I worked hard to stay with Ruth as much as I could. I didn't want to kill myself at the beginning and not beable to finish doing good. Ruth is an amazing runner and smart so I thought if I could stay with her I would keep a good pace and everything would be cool. I did pretty good, after I think aboug 10 or so I started not doing so good at the recovery jog but ok. I think about 14 and 15 I ran more with Decker and the last one I just tried to go fast.

I did the interval training on my watch and it worked awesome. Here is what I have for splits.

1- 5:49/mi .17mi

2- 5:31/mi .18mi

3- 5:36/mi .18mi

4- 5:48/mi .17mi

5- 6:06/mi .16mi

6- 5:51/mi .17mi

7- 5:57/mi .17mi 

8- 6:03/mi .17mi

9- 5:37/mi .18mi

10- 5:45/mi .17mi

11- 5:41/mi .18mi

12- 5:55/mi .17mi

13- 6:00/mi .17mi

14- 5:48/mi .17mi

15- 6:14/mi .16mi

16- 5:10/mi .19mi

 5:48/mi average  2.76miles

XC practice. Meet at the school and ran to coach's house. We did a 3 mile run by the turf farm. I took it easy because of the Wasatch Back Relay this weekend, I was realy tired. The WBR is going to be awesome! I am leg 6, on the Pine View team. Solid running party, lets go.

8:12/mi average  24:38 total 

Wasatch Back Leg 6 (first leg) 6.9miles

My first run was down Avon pass. It was a long run and a big down hill. I got going pretty fast, felt good, and passed one person (I could see only one other person far ahead of me). My team's truck couldn't get to me as much as we wanted because of another truck in the way so I only got water twice, but that was ok. Once I got to the bottom I had about 2 miles of flat road. That part was really hard and I had a hard time going fast. It felt like forever. Finally I turned the courner and the team spotter person told me I was close. Then I could see the end and ran to the exchange. I tried to slap the bracelet on RJ's arm but it didn't work and I ended up infront of him so I just handed it to him. This was a great run, lots of fun and a great view!!

51:05 total time  7:30/mi average  (6.82 miles on my watch)

Leg 18 (second run) 5.6miles

1:30am

This run was in the middle of the night. I felt a little tired but excited for my night time run. We had to carry a flash light and wear a reflector vest (the vest was a little big) to help us not get killed. I got really tired and slowed down. I tried some GU for the first time and I think it helped, I couldn't tell a lot. It was very hard to eat while running but it tasted good. I almost missed my team but I saw them and got a little water, I think Goold ran with me to give me the water with no shoes on, what a nice guy. This run was a lot harder than I thought but I did really good. It was a steady up hill with a big hill at the end but I did better at the end, I even passed like 5 people. I could see the lights at the exchange place and I ran hard and got there. The problem was the next runner wasn't there yet. So I stood there waiting for about a minute untel RJ got there and started running. After that our car got some sleep.

48:13 total  8:32/mi average   

Leg 30 (Third run) 3.6

9:48am

It was getting kind of hot but it was my last run. I was tired but I did better than I thought I could and I ran great. People were handing out ice and spraying water as I ran by them which was nice. I passed a couple more people and had a good last run.

26:27 total  7:24/mile average

After that our car was done we went and got some lunch. It was hard to walk because my legs were so sore and tired. After lunch we went to the finish line to finsh as a team. We waited for a long time but finally Willy came along followed by the other half of the team and we jumped in with them to run to the finish. It was great running with the team, faster than I expected, and then we all crossed the finish line to end our Wasatch Back relay. When we were done some of the team went home and some stayed. I stayed and we went to the awards thing that night. There was not a lot of people there. We were hoping to get an award and we did. We won the high school division (Pine View Panthers, team 280!!) and everyone on the team got a relay cool baton/medal thing. We stayed in the Deckers family cabin that night and came home the next day. I am glad we could have such a great time, it was a blast.

Took today off, resting from the Wasatch Back Relay. I wasn't too sore but really tired. Sunday I slept a lot.

Ran to coaches house (half mile away) and talked for a minute. Then we ran back to the school and  played ultimate frisbee. I am glad that I am tall, that makes me a little better at frisbee but I still can't throw the thing. Big Z is the best.

PM Surprise B-day party! :-)

I should have ran like 4 miles.........but I didn't.

Did the sandberg pond loop for xc practice. I was really tired, not sleeping enough I think.

31:57 total  7:52/mi

TODAY IS MY BIRTHDAY

Ran to coachs house and then did the turf farm loop. I kept up with Baker (he was taking it easy) and talked to him for a while. I am still tired.

22:11 total  7:17/mi    7:13 6:47 7:38

I am going to EFY next week (I am sad we are leaving today, driving on my b-day) and scout camp the week after that. Coach talked to us today about how we loose fitness or whatever from your run in like 2 days, so I am expecting to loose a lot next week! I will run at scout camp though, it is not a big camp and I am done with scouting so I will have time.

Time to party

I'm back from EFY. It was awesome.

My legs hurt on my warm up run and I kept the run short today. Out of shape, but it will come back.

8:18/mi average  25:17total

Started out in front just playing around and having fun, not good planning for the whole run. I'm not in shape to keep the pace after the last week of not running. I ran with my new ipod shuffle this morning. It was cool but I think it must have distracted me from seeing how slow I was going : )

6:44  8:07  9:16 

8:01/mi average 27:02 total

I'm leaving for a stake scout camp this afternoon. I am going to run in the mornings, with Decker, and there is even a fun run race thing one day.

Woke up early and ran aroung Kolob reservoir with Decker. We ran by the water for a little bit and then ran on the road around the water because it was too rocky and hard on the beach. Looking at the time I didn't feel like we were going that slow, It was probably the terrain and I am not in great shape. We sprinted past all the hikers at the end and then jumped in the lake. It was cool up there and the water felt good, not to cold. It was cool to run around the lake.

41:54 total   8:43/mi average

Ran in the afternoon with RJ and Decker. We were trying to find a good run for the Stake Fun Run the next day but we didn't. We saw a lot of animals, alive and dead. We took it way easy (walking a lot) but it was good to get out and run a litte.

We had a little fun run this morning at camp. It was a cool course, out and back on a little road by the water. I tried to pace myself but still run hard and did pretty good. Decker and his Dad were the first people to finish, I descided that Deckers Dad wasn't in my age devision so I put 3rd on that. I think this other kid I don't even know got me at the end, but it was close. For the kind of shape I feel I am in right now I did good on this run. I even got a bead from RJ (he was incharge of it) for doing it.

*It was awesome to run up in Kolob, it was so cool and beautiful. Now back to XC practise!

First mile of fun run was in 6:34. The last .21 was in 1:19.  6:31/mi ave 

There was also a triathilon in the evening. There was a swimmer, runner, and then canoe. My wards swimmer swam the whole way and took kind of a long time (he was only 12). I was the runner and I thought I had to run the whole way but erik was there to run about the last 100 meters. I probably ran about half a mile. All I can say is we did our best with what we had.

*

Today was supposed to be a longer run. I stopped a couple times mostly to get cooled off in some sprinklers. I went very slow but I just tried to keep going. This will be a good week to get back into shape because I am not going any where. 

42:09 total   8:39/mi average

Today was a lot better, we did the tortoise fence run. I was able to keep a better pace and I ran with Ruth and Coach for a little and I worked on my form with coach. When I get tired I hunch over a lot and I need to keep my back straight and lean from my feet /  I learned a trick to put my hands on my chest and stomach and pull up (chest) and down (stomach), it helps to get straightened out.    I still have a lot of work to do.

7:54/mi average  32:47 total

Dog pound backwards. I started good but slowed down a lot. I got really tired and I was going slow up the hill past the dog pound. Coach came from behind me and I ran with him for the rest of the way. I am glad he ran with me because he helped me out,  I did a lot better and ran faster.

37:52 total  8:08/mi ave

We did a short run (2.81 miles 7:49/mi ave 21:58 total) with a partner or in a group. I ran with willy and danny (i think that's his name) and then ran ahead with ally faster. After the loop we ran to the soccer fields by the school and did 5x100m striders. We worked on our form, our lean, keeping our feet fast, and we did it with no shoes. It all added up to about 4 miles. The easy run was easy but felt ok, and I liked trying to run fast on the striders.

Today we meet at the church by millcreek, right down the road from my house. We stretched and warmed up then we pilled in a couple cars and drove up to Greensprings. We ran all the way down Greensprings, down by cosco and the school and down back to the church. I loved this run, it was down hill, and it was different to run one way and not a loop. I felt really good too. After I got back to the church I went back to find my sister and help her finish. She was less than a half mile away and I ran back with her. She was gaging and almost throwing up because her stomach was cramping and we were running really fast. I am glad she could do so good. After we ran I didn't have to work, today was a great day!

3.90 miles 26:17 total 6:45/mi ave

We did a run I have never done before. Out through some neighborhoods and by some construction. I turned around with Decker after 2 miles. We ran back at a good pace. I tried to keep up with him and we got going pretty fast.

31:04 total 7:46/mi ave

Today was the Enterprise race. I descided to do the 5k and rode up with the Deckers. It was rainy and it felt good. I rode the bus to the start with Ally, Amanda, Robert, cally, and another girl I can't remember her name. The start was way crowded and I was in the middle. I waited untel the people got spread out and got some room to run. I was feeling good and moved up to the front, not the front but close to the front, top 10. I kept running good untel the middle I got kind of tired but I pushed through, I reminded myself the middle was important and to keep going. I got to the half mile to go and tried to give it a good finish. Not a great finish but ok for now. My watch said 18:49 the official time was 18:39. Ether way it was a great run, good time and I felt good.  

1- 5:53

2- 6:12

3- 6:41

6:16/mi ave

Big time difference between my first and last mile. Good race to get ready for cross country.

When I woke up I was really tired and felt sick. I need to sleep more. We did 5 hills by the fire station. Each hill is about .13 on my watch.

1.12mi out to the hill 8:21. Ran with Decker, RJ, Rob. Someone spit at us

1 - .59 Ran with the first group + Z

2 - .57 Felt ok

3 - .51 This one or the next one I fell away from the group. I didn't know I ran this one this fast, I just tried to push up the hill

4 - 1:04 really tired

5 - .56  Should have ran the whole hill as fast as I did finishing the hill. Let the tiredness get to me.

mile back 8:10

8:07/mi ave   26:11 total

We did the tortoise fence run with a negative split. We ran out slow and on the way back ran fast. I ran out with Coach Holt, Bake, Z, and (for a little bit) ethan. We took it easy and talked. When we got to the fence coach went ahead to run some more and we turned around. We stayed together for a little untel baker pulled away and Zac did too. I ran by myself, pushing myself to go faster. It was really humid (has been all week) and it was an awesome run.

first 2.08- 17:45 8:33/mi ave

second 2.08- 14:06 6:47/mi ave

31:52 total 7:40/ave

We meet at a school out in the Fields and did a loop kimzy made. I kept up with the front for a while untel people pulled away and everyone kind of sread out. I hit the wall at 3 miles and slowed down to around 8 minute pace for a while (didn't have the auto lap set on my watch to get mile splitts). I tried to finish fast and did pretty good.

7:17/mi ave 33:17 total

The last day of Youth Conference was today in Cedar Mountain so I ran at 10pm when we got home. I am always kind of scared when I run at night. It was also really really hot, when I finished I had to spray myself with the hose to cool off. I am glad I went and ran even after the weekend of youth conference and it was late and I was tired. Good run.

26:03 total  7:31/mi ave

Today was a long run out to Greensprings, back through the neighborhoods, out by the radio place, and back. I went short last time we ran this run but not today. I went really slow and stopped once but I tried to keep going and not stop and finish the run. I am a little sore and tired from Youth Conference, I tried to wakeboard and I wrecked on a tube. I will recover by taking a nice nap today. : )

44:49 total 8:15/mi ave

AM

We did the Warm Springs out and back run. On the way out we ran together (boys together and girls together) and on the way back we ran at our own speed. After that we ran down to the Washington soccer fields and did 2x100 bare foot striders jogging back inbetween. After that we played Ultimate Frisbee and my team got destroyed.  2.83 miles 21:14 total 7:30/mi ave

PM

I went out for a run at 5 in the afternoon. It was really hot and I stopped a couple times. Not a very good run but good that I got out for a second run and in the heat.  3:15 miles 27:39 total  8:47/mi ave

The two runs added up to 5.98 so I added .02 for frisbee. I wanted it to be 6.  : )

AM

6 Hills today. 7:13 mile out there. Each hill is about .12

1- 1:03

2- .54

3- .53

4- .50

5- .47

6- .47

Mile back was very slow. I ran hard and tried to keep my back straight and coach told me to rest at the top when I am done. Sometimes when I get tired I slow down during the run but I need to keep going hard and rest when I am done.

35:05 total 10:11/mi ave

I am going to Mirror Lake this weekend for a family reunion. I will get some running in up there. 

PM

Went for a run almost in the rain. It was about 5:30 and kind of muggy, I could still feel waves of heat as I ran. Did the same run as yesterday except I kept going and turned by Blvd furnishings on the way back.

24:27 total 7:47/mi ave 3.14 miles

Family reunion at Mirror lake. Great chance to run in some altitude but I failed. I just ran places (around camp, to the lake) and rode a bike for a little bit . My watch was out of batteries and I didn't have extras so I don't know how far around the lake I went, I'm guessing a mile. 

My uncle went running this morning but I was sick so I didn't go with him. I think it was just from food that I was sick and I felt good later. I ran to where we were fishing and rode a bike back.

AM

I was glad to be at XC this morning and fun talking with my friends. Today was a long run out in the desert past the round about and back. I went really slow and stopped a couple times. I was really feeling it from not running like I should. Mondays are always hard (especially this one)  5.01 miles   45:04 total   8:59/mi ave 

PM

XC practise trying to get used to the heat before we have to run everyday in the afternoon after school. I descided to run to the school (.90). I felt great and it wasn't too hard to run fast and everything felt together. After everyone got to the school we ran the DI loop (2 miles). It was way hot and I started out way fast. I got passed by some kids right at the end. That's ok for today but it wont happen anymore. After the run I cooled down at the school and made my way home slowly. 4.04 miles  29:59 total  7:25/mi ave

Just got back from a sports physical.  73 1/4 height (about 6.1), pulse 80, blood pressure 120/70, 144 weight (I am in the 90th percential for height and 45th for weight). I'm feeling good.

AM

6 hills. (1- .52) (2- .53) (3- .50) (4- .51) (5- .52) (6- .48)   "@#**!@#$*%^&* I just realized that I should have done 7 hills"

I felt ok but tired. Ran with Ethan for the last few, I was surprised (in a nice way) that he helped me and pushed me.

3.45 miles  29:55 total 8:40/mi ave

PM

DI loop backwards. It was really hot and it felt like it took everything out of me at the end, I slowed down a lot coming back in.

After that I ran a little in my spikes I got for track but never wore because I got hurt. I ran a couple striders with the spikes in on the track, it really makes you stay on your toes. Then I ran on the field with the spikes out. You have to stay on your toes more than I usually do. I don't know if I should wear them for XC races, I need to talk to coach about it.

2.32 miles 17:58 total 7:45/mi ave

All day I have had a bad cough, the kind all in your chest and lungs. I felt like like I was going to through up in the morning and it really hurts. Hopefully it will go away soon.

AM

Tortoise fence. Ran with Ruth for most of the run and we just talked. I was really tired but it easier when we were talking and not thinking so much about running.

4.16 miles 32:39 total 7:51/mi ave

PM

Ran to the bank and back. I fell back from the group in the middle for a little bit, but then I pushed a little and caught back up. I am glad I did, it was a better run that way. My legs are way tired and it was really hot.

2.38 miles 17:57 total 7:33/mi ave

----Race tomorrow. I am nervous and scared but way excited. One goal I have for this year is to not have any races above 20min. Last year I beat my old PR at the first race, I'll go for it tomorrow.--

* I have been thinking about my goals and I wanted to add a goal: Just have fun. If I get TO focussed on braking times and beating people it wont be as fun for me. I need to remember why I do XC and have fun. And break as many times as I can.. : )

Today was our first XC race. I had an ok race, I feel like I could have pushed it harder, but ok for the first race. I also made Varsity! I was number 6 on the team. I know if I want to stay there I have to work very very hard because more people will show up probably when school starts. I wore my new raceing shoes and they felt good. Let the season begin.

I ran up to the school from my house and we played ultimate frisbee. I felt ok running up, tired from yesterday but good. My team lost :( Then I ran home with Decker. When I got home my ankle hurt but I took some medicine and it feels ok right now. I will run some more tomorrow.

Went out for a run at about 4. It was hot. I went down and then over to Panorama and ran around that crazy track they have over there a couple times. Descided to come in instead of going longer. 

17:26 total 7:31/mi ave

I was sick yesterday but I thought I would be ok today, I wasn't. This run was just me trying to survive and get back to school. I walked and then ran off and on. I should have run short if I was going to run at all today. I was sick all day today and I didn't go to the afternoon practise. I hope I am better soon.

I am sick. I skipped morning practise but came to afternoon practise today. I was feeling a little better but not totally good so I just kept the run short. I had to walk a couple times because I got so tired and didn't feel good, it was also hot. When I was done I went to an orthodontist appointment and felt sick and dizzy the whole time. This is not a good time to be sick, school starts tomorrow, big race saturday, just bad. Well my last year of high school starts tomorrow, it should be fun.

First Day of High School, for the very....last....time...

It was supposed to be the chuck a rama 4 miler but I trurned around after the hill after Artic Circle. I was still feeling really sick and I didn't want to push it to much. It was blasted hot and I think I am dehydrated.

31:33 total

Ran slowly up to Hearts for a warm up (1.5 miles). It was very warm. We did 4x800m grass loop repeats, with about 2 minutes break inbetween. I went with the first group.

1- 2:59 I could tell I was still sick and this was going to be hard.

2- 3:23 Very tired, very sick, not into the run.

3- 3:16 Thought about skipping this one but told myself to "just do it"

4- 3:17 Couldn't end on fastest one.

I only did half the cool down (.75) because I was feeling so bad. I don't know what I have but I'm getting better, I'm not sick all the time anymore just when I run. When I run I feel terrible and get tired (not like normal) and I haven't been eating like I usually do. After a while of resting after I run I get feeling better. So now you know. : )

AM

Morning Artic Circle run. Ran with Baker the first mile. Took it kind of easy. (2.88 miles 7:48/mi ave  22::28 total)

PM

NO MORE SHORT FRIDAYS. I am mad about this. Greensprings 4 miler. The heat killed me and I had to stop in the shade a couple times. Felt tired, not way sick, very slow. The best thing was I felt ok when I was done and not like earlier this week. (4.18 miles 8:45/mi ave 36:33 total)

I ran Varsity today. I told coach that I didn't know if I would get another chance to run Varsity and now I know that that was a negative thing to think. I just need to be confident and work hard.

I felt good before the race, not to nervous, not sick. At the start of the race I took off and had a good start. During the race I tried to push myself but sometimes I just couldn't take it, I need to work on fighting through the pain. I also need to consentrate on my form and keeping a consistent speed, not settling in or slowing down. I was 14th out of the whole team. Work on getting to top 10 so Varsity is possible.

It was a good race, learned a lot and had fun. I am glad the week is over (rough week) and I am feeling a lot better.

AM

Arctic Circle. Tried to run strong the whole time, driving forward. Felt good. Mile splitts were 7:50 7:43 7:13, happy about that.

 3 Miles 22:49 total 7:36/mi ave

PM

Thought we were doing a 6 miler but we needed to get a schedule going for our workouts so we had 5x800s. 1.5 warm up to Hearts. Ran with the first group of boys. The first two were the fastest, probably went to fast, or just needed to push myself to stay at that level. 1.5 cool down. 5.5 miles total

1- 2:45

2- 2:48

3- 2:54

4- 2:58

5- 2:52

Real Inspiration http://www.bluefoot.TV/movies/bencomen.html

5 Sunrise Tire hills. 1.82 mile out to the hill 14:28, felt tired but ok. The whole hill is .25. Here are my times: 1rst- 2:14 2nd- 2:15 3rd- 2:10 4th- 2:13 5th- 2:01  I took about 5 minutes in between hills with water and running back down. I really consentrated on my form.  Really good work out today especially now that I think about it and look at my times. 1.81 mile back 14:56. I pushed myself going back to go fast.

AM

Arctic Circle 3 miles. I was way tired and sore this morning, I took this run slow. 27:35 total 9:11/mi ave

PM

I was happy to learn that we weren't doing an AT today. We ran to the church in Washington and back and coach said if you feel good take it fast, just were you feel like it or whatever. I ran with Decker and we went at a good pace. We stopped at the turn around and got some water and I thought about taking it back slow. On the way back I stayed with Decker untel the end (thanks for pushing me) and went pretty fast, I backed off at hearts and ran the rest of the way at an easier pace. I was surprised that I had any strength and could go that fast because I felt so tired earlier. It was hot but I am happy about this run.

4.18 miles 31:18 total 7:29/mi ave

7:18 7:08 7:38 7:54

Today was an easy long run, shorter than planned earlier (bank run). I took it pretty easy to try and recover some, not way fast but not to slow. Ran with Austin, Trevor, and Ellsworth for most of the run, then I took a little longer at the water stop. Ran the rest by myself, felt a little tired but ok.

39:55 total 7:59/mi ave

Got some new shoes today at the STG Running Store. I really like the asics 2120 so I got those again but this time in size 13! I also got some new racing flatts.

AM

Arctic Circle run. Took a while to get going, miles 8:20 7:55 7:36. After the run I took Baker and Boozy to Boozys house and got a flat tire on the way back.

3 miles 23:58 total 7:59/mi ave

PM

Easy dog pound run. Went slow to let my legs rest. It was a good week, I had some good work outs. I ran in my new shoes today, they felt really good.  

33:27 total 4.01 miles 8:21/mi ave

My first race at SUU my sophmore year I got heat stroke the day before and ran 28:46 (that was a bad day, I think I beat one big kid). Last year the course was short and I ran 17:34. The course is mostly grass and dirt and goes in about 3 different loops and is mostly flat. Today I ran JV and had a pretty good race. I ran in my new flatts and they felt good. The middle was hard but that is usual but I struggled the last mile, I need to work on that. I was 2 people about 20-30 seconds away from being in the top 10, that would have been cool but I am still excited about 12th. I ran really hard on the last stretch to the end and layed on the grass after I got through all the finish stuff. Later I ran a cool down by myself plus a little running back and forth to watch the other races. I need to work on my form and running faster, especially the last half. I felt pretty good today and had a good race, I am getting better.

DI loop warm up (1.89mi 13:51 total 7:19/mi ave) Pyramid today (grass loops): 600, 800, 1000, 1200, 1000, 800, 600. I added it up to be 3.75, on my watch it was 3.89(but I think that is off because of the rest time and stuff).

600- 2:00

800- 2:46

1000- 3:19

1200- 4:36

1000- 3:15

800- 2:50

600- 2:10

I did really good but the last 2 I didn't do as well as I would have liked too. The fist couple I tried to push myself but to still keep in mind not to kill myself on the first ones but still go hard. On the 1200 I was a little intimidated but ran hard and did really good and I felt better and did better than I thought I would. Coach told us the 1200 was like the middle of a race when you get tired and need to push through it, I thought of that as I ran. The last 2 where I needed the most work (for end of races) I couldn't get myself to go. I am a little disapointed about the last 2 but over all it was good.

800 cool down (4:42) and stretched. My legs still hurt so I ran another 800 backwards (going the opposite way is weird)(4:04).

AM

Saw the eclipse at 4:30! Arctic Circle run. I came earlier than I usually do this morning so there was some people to run with. I ran with coach and had a great run.

20:54 total 3.01 miles 6:57/ave mi 7:16 7:00 6:30

PM

Bank run in the afternoon. For some reason we did it backwards and it was way hard.

39:43 total 5 miles 7:56/ave mi

AM

Ran slow and tired.

Arctic Circle 27:00 total 3 miles

PM

RACE

It was a great race! I was really motivated to step up and run today. I pushed myself way hard and did very good, I got a PR by almost 30 seconds. This race reminded me that to have a good race means I am in pain the whole time. The Cedar course goes in 2 big loops and then half that loop to the track to finish and I think I was crying after the first loop. They ran all the girls together and boys together (no JV or Varsity) so I had a chance to help our team with some points but I couldn't catch the three Cedar guys in front of me. I'm not letting it get to me to much but it would have been cool to beat them. After the race I had a bad recovery. I don't know what was wrong with me but I couldn't get control of myself and I finally had to walk away from everyone and calm down. I think my whole body was in shock because I have never run that fast before.

I still need to work on my form. Watching myself run (on the video camera) I look kind of weird but maybe it is just me. I am way happy about this race and look forward to getting even better.

Long hospital run today. I felt good, a little sore and tired but good. Coach had water after Formaster (4.44) so I stopped and got a drink and rested for a while. Ran with Big Z from there, legs burned on the last mile. It was a good run.

51:46 total 7:38/mi

7:21 7:05 7:46 8:29 7:29 7:44 .78 5:48

AM

Arctic Circle. Ran with Baker the first mile and ran with Coach Holt on the way back. I was up late doing home work so I am way tired and very sore. It was actually a pretty good  run even though I feel tired, run time was good.

23:30 total 3 miles 7:50/mi ave 8:01 7:57 7:28

PM

7 Sunrise Tire Hills. Really tired on the way out.

1:14:26 total 7.32 mi

1.81 out 14:38

I really tried to cut back on the time inbetween hills. Last time I took about a 5 minute break after each hill and last time I was a lot faster. Today I took a lot less time after each hill but was slower, we did 2 more hills than last time. Today was still a good work out.

1- 2:23

2- 2:21

3- 2:21

4- 2:21

5- 2:14

6- 2:20 The last one takes care of itself, this one I should have pushed harder. 

7- 2:04

1.84 back 14:27

I was in trouble when I got home because we were going out of town and I was half an hour late.

Ran up north in Centerville/Farmington area the morning after the family fantasy football draft party. It took me a long time to get out the door because I was so tired and sore. But I finally got out and started running. I saw a lot of people running and biking. I started to feel better as I ran and my mile splits got faster. I went out 2 miles and felt bad that I wasn't helping my Dad clean up my grandparents yard so with that excuse I turned around and went back. After we worked for half the day we went to the BYU game. We got lucky and got some tickets and got into the game, it was fun. 

38 min total 9:06/mi ave

I know I should have been running more saturday and today but I didn't. Went out just as it was getting dark and went up to the new Pizza Factory, left to the Bank, down to Maverick, left to Milcreek and up to my house. My Garmin kept shuting off so I had to go drive it to see how far it was. My hip hurts a little so I need to stretch it more but besides that I felt good and rested (sleeping all day after church yesterday helped a lot with the rested part).

My watch keeps turning off and I don't know why, but it's bad (it stayed on for most of the hills, just turned off once). We did 10 Firestation hills today. I don't know why but I was tired and sore. It was hot today and I know I didn't drink a lot of water during the day so maybe that has something to do with the tiredness. Each hill is about .13.

1- .59

2- .56

3- .51

4- .54

5- .53

6- .53

7- watch died on this one.

8- .55

9- .54

10- .53

Went slow on the way back, legs tired and tight. It was so hot that Z and I stuck our heads in a gutter. It was a nice gutter with nice clean cool gutter water. I also stopped at Hearts to get some water. Not a great run today, just not feeling it I guess. I will get into it the rest of the week.

Chyropractor adjusted me today to try and help my hip and everything be good.

AM

Arctic Circle. I had to pull myself out of bed but I finally got up. Felt ok running, a little tired, but pretty good. Hip doesn't hurt as much right now. Watch wouldn't stay on but I started at 6:47 ended 7:11.

24 minutes 3 miles

PM

AT Dog Pound. No watch, but I got splitts from Decker. First .75 up to the bank easy (5:53) then about the next 2 miles at a little slower than race pace. I felt really good, form felt good. I got 12:27 for the middle part of the run, pretty good pace. Easy 11:53 on the way back with Decker. My hip hurts a little on the inside of my leg, groin/hammy area, but over all pretty good.

DI loop with Decker (2 miles). My legs felt kind of tired. We did 4 grass loop 1200s. I really pushed myself and I think I did pretty good. I am disappointed about the last one, I was tired but I should have gone all out for the last one. 

1- 4:38

2- 4:34

3- 4:35

4- 4:44

Grass loop backwards (.75) with Ethan and Rob.

AM

Arctic Circle run. I was there before 6:30 and I am glad that I woke up and got there (sometimes I am tired so I sleep in a little and end up running by myself). It was an awesome run, ran with Holt, Z, Baker, and Kimzy. We stayed together (untel the last road to the school we got spread out a little, I really pushed myself at this part to keep up with Z and then Bake) and had a great run. One of the fastests if not the fastest morning Arctic Circle run ever. Running fast and staying together like that made this run so awesome and fun! 

20:37 3 miles

PM

10 striders in the grass with no shoes. Then Ultimate Frisbee. We split up into 4 teams mostly by grades, and I went with the Freshies :) I did better with the younger kids than I usually do with everbody playing (obvious reasons). The sprinting in the game made my hip sore.

Team Night tonight!!

Our bus couldn't get us to Las Vegas for the race. I was excited to race and run a new course and I was going to run Varsity. No Bueno.

AM

Arctic Circle. Last night I set my alarm clock but didn't turn it on and my phone's alarm clock was set for PM. So I was lucky and woke up on my own at 6:30 and got out the door. Ran by myself and had a fine run, nothing special but good.

3 miles 23:07

PM

3x Mile reapeats, Industrial loop. My watch still doesn't work but RJ had his and he said it was 3.93 total and the loop was .90.

1- 5:01   Went out fast and did awesome.

2- 5:15   Didn't push myself extra to get a good time.

3- 5:48   Very bad. I was very tired, my body felt heavy, and I just didn't push myself at all. I am ashamed again of the last one. This happens a lot so I have a goal to still go fast on the first ones but try harder to keep the ones after it faster and work on all of the repeats being faster. Basically I need to push myself the whole time and especially dig harder on the middle-last repeats. (kind of a definition of Repeats)

Before we started the last one we were standing on the line and suddenly Goold falls on me on his way to the ground. I was so surprised but then realized that something was wrong and that I should help him. I tried to help him up but got no help from him because he was probably unconscious, but everybody lifted him up and got him into the shade. An off duty EMT guy was driving buy and was there the whole time. He called an ambulance and they came and took Goold away. I think he's ok and it wasn't too serious (just dehydrated) but still scary. 

Foremaster 6 miler. I didn't have a watch so I don't have any times but I know it was fast. I really pushed myself to go fast and stay with those guys infront. Today was a great run.

AM

3 mile Arctic Circle. Very tired this morning. Ran with Coach. I messed around with my watch (batteries) and I thought it would work this morning but it turned off within a minute of running. I turned it back on and it stayed on the rest of the run, I don't know what is wrong with it. I think I will just take it back and get a new one.

PM

4 mile AT Dog pound. Not a great run today. We started the fast part of the run at the bank (like last time) but ended after the hill right before you cross the big street. I started ok but coudn't keep the pace. I think the hard workouts and not enough sleep caught up to me today and my body was just tired. Middle part of the run 18:44.

I ran with my orthodics with the extra part on them today. They take up a lot of room in my shoes and it's not very comfortable. Tomorrow I will take out the bottom thing in the shoes and run with the orthodics to see how they feel then.

I am excited for this weekend!

Easy day today. Varsity ran together, turned around almost at chuck-a-rama. 6x bare foot grass striders. It was windy and hot and I am still kind of tired. Get a good rest tonight and with a fun trip tomorrow I will be ready to race.

Some goals I have for this weekend: Don't be afraid of the pain! Push hard the whole time, even when I don't think I can anymore. Stay positive. Run good on Varsity! Have fun.

Long bus ride up to Murray. Warmed up good, put on my race shoes, had a gu, and went to the starting line. I felt good and not too nervous. There was like 250 people in the Varsity race so it was packed. Restarted the race twice and on the 3rd one had a clean start. It felt like the whole race I was surrounded by people. I pushed myself making my way around people and through the course. Only one big altittude moment where I felt different breathing, between the last mile and last 1/2 mile. Had an ok kick to end the race, I need to concentrate on my form and having shorter strides at the end. I also want to try and push myself to stay with the team (there was only like 30 seconds between our top 5 runners), it will take work to close this gap but something I want to work for. This was an awesome race and really fun. Ended up 6th on the team, happy about this run. 

I did not feel great this morning. Allergies were bad, chest hurt, and I was tired. Warmed up, shoes, gu, starting line. Our team had a bad start and we ended up way in the back at the start of the race. I tried to push myself but I struggled the whole race. I ran mostly with a group and we pushed each other. When someone would pass me I tried to stay with them to get myself going. When I got to the last half loop to the end I heard somone say 19:09, and I thought there is no way I am getting over 20! I kicked it in and made it by 1 second. This was not a great race because I struggled the whole time but I still worked hard to keep myself under control and I am happy about that effort. Cool down with no shoes on (the course is all grass) felt good.

Running Varsity is very fun and I want to keep working hard to earn a spot on Varsity. Friday night we talked about our team and how we push each other. We talked about how people on JV make the Varsity work hard (me) or they are ready to take their spot. Cross Country is such a big team sport and this was a fun weekend with a lot of focus on that.

XC FOREVER

AM
Arctic circle. Bad Monday Morning. Sunday my chest hurt, head hurt, allergies, and I was just tired so I sept all of the afternoon. This morning I wasn't feeling that great and my left calf tightened up (rolled it out with a bread roller at home). I just didn't feel great but I told myself it was just monday morning. 3miles 23:49

PM

DI loop warm up (2 miles). Pyramid. (3.75). .75 loop cool down. (6.50 total)

600- 2:00

800- 2:54

1000- 3:27

1200- 4:57

1000- 3:28

800- 2:54

600- 2:11

Didn't feel good today, everything I've mentioned and my knee started up, I also had breathing issues and I coughed a lot. Talked to coach and he said that I was still recovering from the weekend.

I'm sounding really negative, so on the bright side we get out early 3 days this week so that will help with home work and recovery! We also have a race wed. and sat. so that will be fun. : )

Foremaster 8 miler. We got out early so we ran in the middle of the day. It has been cool weather yesterday and today. Pace today was not to fast, not to slow, but just right. I think I did good at keeping a good pace, I also tried to work on my form. Stopped at the car wash for a quick drink. I felt good, a little tight and tired, but good. This morning I was way tired and not good but by the time it was time to run I was fine. 1:05 total

Long drive to Richfield. We thought the girls race was first but really the boys were first. Because of this surprise we didn't get a very good warm up. Decker and I went for a jog to find a bathroom and when we got back our team was going to the starting line. I got dressed, threw on my shoes, ate a gu, and drank some water. I took the gu to late and it never really settled inside me. We ran to the starting line and BANG we were off. I started really good but I wasn't really focused and I couldn't keep the pace. The course went out into the desert and came back into town to the school to finish on the track, it was a little short. There was some big up hills and big down hills after each one. I never felt settled or really focused and I didn't push myself like I wanted to. The race was over quick and my time was better than I thought it would be. The boys team won and we had a lot of people that did really good. I want to work on staying positive and consentrate on really pushing myself past that point into the next level.

Out to chuck-a-rama and ice cream at Arctic Circle on the way back. I didn't feel good on the way out but felt fine coming back.

AM

Arctic Circle. Legs kind of tired but I still ran pretty good.

21:27 3 miles

PM

AT Dog Pound. We had real team pictures today, it was fun and I'm excited to see them. We took it easy to the bank and then ran hard until the big industrial street like last time. Last AT run I struggled, I struggled today but not as bad. My legs felt weak and I didn't ever get to the pace I wanted. Next AT run I will work harder on pushing through the middle. Last time I stopped for a minute at the end of the middle AT part, this time I did not stop so that is cool.

Middle AT: 18:29 (about 15 seconds faster than last time)

Swiss Days tomorrow. Last year I ran 20:51. I didn't run very hard and I remember that I didn't really race it. Tomorrow I will race!

Drove over with Deckers and got signed up. There was a lot of people from the cross country team at the race. We warmed up a mile or two (cool down also, probably less than a mile), I had a nice warm up with Bake, Holt, and Bill. At the starting line we had all our team together and I thought that I could keep up with our group for atleast a little while. The race started and I couldn't keep up from the beginning. I say this a lot (to much) but I was tired. My legs felt weak and I couldn't get my feet moving quick. I am a little disappointed but it was still a fun race. There was a lot of people there that I knew so it was pretty fun.

AM

Normal Arctic Circle run. 21:27

PM

4 1xMile (industrial loop) repeats

No drive today. Have to get that fire back.

5:32

5:50

5:51

5:28 (last one27-30 can't remember exactly) Worked hard to earn this one.

Last time we did this RJ had his watch and got 3.93 total. So add .90 for another loop to get 4.83. I never know if I should count the .50 warm up, I usually don't but today I rounded up a little from 7.83.

Same 8 miler as last week (around Formaster). Not a great run today. I am really struggling in school right now and it is really afffecting me. Running and XC is very mental and it's hard to be were I want and need to be mentally when I'm overwhelmed/stressed out.

Didn't eat lunch (typing english essay) but ate half a pbj just before practice. Made my stomach cramp up a little and my abs hurt. Add weird breathing to the list. Stopped (5 minutes) at the car wash for water and to take out the extra inserts in my shoes. They started to slip around so I took them out but left the orthodics in. 

1:17

(1:05 last week)

AM

Arctic Circle, feeling the same as yesterday. 3 miles 26 minutes.

PM

Dog Pound AT. Best run of the week. I don't know why but I felt a lot better. Ruth really help me in the middle to the end of the run. Good run today, really helps with the emotions. Middle AT part 17:21  

Easy day chuck-a-rama 4 miler. Ran with Decker.  I was a little tired but I'm fine. 32:50

Goals tomorrow: I did very good last time we ran at Cedar so I am excited to go there again. Stay mentally strong.

It was weird to think that today was my last time running at Cedar. I was excited to run and put the week behind me. We warmed up around 1.5 miles and got ready for the race (stretch, shoes, gu). I was running JV today and I was glad that my whole family was there to watch. As I ran I got to a point were it got hard and I just kind of stayed there. I needed to keep pushing myself to go faster and push through it. After the race I got my time and was actually surprised to see that I got a PR by 4 seconds. My best time before that (18:16) was from the last time we ran at Cedar this year. I know that I worked harder that race and I gave it everything I had. Today I was faster but I didn't give it eveyrthing. I am a little disappointed in myself that I didn't give it everything because I know I would have been so much faster today. I want to work on always running my best and pushing myself. I also need to concentrate on my form.

I was supposed to leave from Cedar with my family to go up north for my cousins wedding but we decided to come back so I could light the PV and then go up north. It is a cool tradition that the XC team gets to take part in. It was at half time of the Home Coming football game that the whole XC team got to run out infront of everybody and light a PV that we have on one end of the stadium. We wore our uniforms and with Seniors in front carrying the torch we got to run out and light it up. It was very worth coming back and driving up later (Thank You to my parents who drove all night).

AM

Last Arctic Circle morning run for the season. It was hard to wake up today. I ran fast with Coach Holt, he really helped me keep going. One of the fastest morning runs. 20:40   3 miles

PM

2 mile DI loop warm up. 5x800 grass loops. .75 big grass loop cool down. (5.25 total miles) I felt really weak and I didn't push myself very good. 1- 2:57 2- 2:52 3- 2:58 4- 2:59 5- 2:57

***For the next 2 or 3 weeks I am stopping homework at 9:30 so I can be in bed at 10.  

Easy day, almost to chuck-a-rama. I ran the last half with Z, he made me go fast, but it was still a pretty good recovery run. Last night my knee tightened up and it hurt pretty bad, today it was only sore. Yesterday I got to bed at 10:10 (didn't fall asleep for awhile) and tonight will be as close to 10 as possible. The bad thing is that tomorrow is looking like an all nighter after the race.

29:11

Pre-Region Goals For Tomorrow: "SHAKE UP THE WORLD!!"

Break 18. Top 10 JV.

Pre-Region today at Snow Canyon. Dixie, Snow Canyon, Cedar, Hurricane, I think Parowon, and our team was there. We warmed up about 2 miles and then the usual stuff. They did an all boys race so my goal of top 10 JV couldn't happen but I was about 35th overall. I got a PR by 1 second (last week at Cedar was 18:12). I got really tired the last mile after the hill and I know I slowed down. I wanted to break 18 but I didn't run fast enough the whole time and I let the tiredness (I don't think that's a word) get to me to much. We won the meet which is very cool and very big for us. Next week is going to be a big race and I have a lot on my mind and a lot to think about.

Last night after the race I got a chiropractor adjustment (whatever you call it) and it felt great. Worked on my strength, hips (right hip had been hurting), everything got crunched and stretched and it felt awesome (thanks Bro. Gunn). After that I stayed up and did homework and missed my bed time by 4 1/2 hours. Tonight will be pretty bad also but it will be better after that.

Today we ran the Formaster 6 miler. I was very tired but I pushed myself to run fast. It was a good run, no watch=no time.

I put all the runs that I didn't have recorded yet from my Garmin on my workout calendar today because I am going to try and get a new watch soon.

I had another late night last night and I am really feeling it. I am way tired and it's getting worse than just tired. I will get some sleep this weekend and especially the few days before region next week.

AT Dog Pound. It was very windy and that made it a lot harder. I ran very good today even though I don't feel the best (allergies, hip, sore, tired). Today was my fastest AT run by 4 seconds.

Middle AT part: 17:17

I did the bank loop from my house before the priesthood session of conference. I was a little tired and everything but it was still a good run. It was cool outside and I wore my cool underarmer kind of shirt (that I got for my birthday) for the first time. 27:50

I went to the blog party last night and meet some people. I also went to the marathon this morning and had a lot of fun. Great job stg marathoners.

DI loop backwards warm up (2 miles).

3x800 grass loop repeats.

1- 2:35 I was running fast right from the beginning and kept going.

2- 2:42

3- 2:51 Slowed down a lot from the first one.

I was happy to only do 3 today but the last 2, especially the last one, should have been better. My recovery after the last one was not very good.

1200 cool down (big loop backwards). Partner stretch.

I have been thinking about the race over and over this weekend. I want to get positive thoughts into my head and turn them into actions. I will do everything I can to prepare mentally and physically the next 2 days. 

Follow the leader for 21 minutes. We went all over the place, out into the desert, around wal-mart, and back to the school. Just kept it easy and had a good run.

Team Night Tonight!

Region tomorrow. Snow Canyon High School 4 PM.

REGION Goals: Run with all my heart and no matter what happens I will be happy.

I felt ready for this race, I had prepared a lot and I had been thinking about it a lot. I didn't do as good as I wanted to or as good as I thought I would. I was so close to a PR and I really wanted to break 18. I really wanted to beable to say my best time is 17:__, and I remember after my first year of running wanting to say that about 19 and break 20, so I guess that means there is always something to try for. Even though I didn't do as good as I wanted I am still happy about everything and I know I tried and I did pretty good.

We did the big loop backwards (2 miles) and got ready to race (stretch, shoes, no gu). At the starting line I was ready to go and try to do what I had been thinking about so much. The race started and I got out to about 3rd. I got into trouble in the middle of the race and I will probably feel bad about it forever. I remember thinking "I can't take it" and I gave up a little. I slowed down a little and some people passed me. After the hill I tried to break out of it and I picked it back up and passed some people so I was in 6th. Then it was into the finish. I raised my hands into the air as I finished my last cross country race. Usually I need some time by myself after a race, but not today. Today I went straight for my Mom and gave her a hug along with my Dad. I was crying and my Mom was too because it was my last race and everything. I was sad that it was over but happy becasue of everything that I have done, everything I have learned, and because I love xc so much.

Our team did very good today. JV had top 13 places, I got 6th and I was very happy to get a medal. Varsity had all 7 in the top 10 and we won! REGION CHAMPS! We had a victory lap and everyone was excited and happy. The girls got a close 3rd but they did there best and Ruth won. After we got home we went to Arctic Circle to celebrate. It was a fun day and great for our team.

Practice this morning. Mainly to get ready for state but everyone is invited. I am excited to go and watch my friends and team mates at state next week. Foremaster 6 miler. 48:21

5 miler up into Greensprings. At first we were all in a group and I was feeling fine and then we got split up by some cars. I tried to catch the group in front but I couldn't so I backed off a little and then fell behind everyone. I just ran nice and easy. I feel pretty good, a little sore and tired but good. 35:00

Now I am going to the Hoover Dam with my family. Probably going to go on a dam tour.

Bank run with no car wash extra part. We did 3x200meter fartleks whenever we wanted during the run. I did one just before the bank, one going down the hill, and one by the rock climbing park before 2450. I kind of sprinted each one and I think we were supposed to only get to race pace, so I was pretty tired. I also felt good about my finish on the last road to the school. Today I tried to concentrate on my form, it is something I want to work extra on this winter.

We ran around the mall as a team, up in SLC for state. It was rainy but felt fine. It was a good fun run with everybody.

STATE. It was a totally awesome trip. It was fun watching the races and supporting the team. Good job PV boys and good job Ruth!

Miles on Asics 2120

First run was Aug. 23. I added up the miles on those shoes from what I have on the blog. 209.21

I haven't been counting the .5 mile warm up we do everyday but with that I think it would add 20 miles from around 40 days. I still need to look at it some more.

229.21

24.55 miles on my red racing flats

Stake fun run this morning. I didn't take this race seriously at all. I didn't really want to do it because I was tired and not ready. I still went because I knew it would be good to get a little run in and it would be a "fun" run! The race started and I was by myself after the first minute to the end. It was a nice course, 2 loops from 2450 E park down to the bottom road and up. It had some hill action that made it interesting, strong up hill and nice down hill. The last part of the race I decided that I could and I wanted to get 21 minutes. I did finish at my goal and it is a good time for today. When I finished I went back a little ways to find my Dad and ran with him to the end. I am glad that I came and ran this morning, it was fun and I got a cool medal. 

Started winter condish today. I feel pretty out of shape. I am really feeling my little break, but it was a nice break. Ran to the barber shop with (just behind for most of it) Decker and Willy (who survived a run in with a car). Started really fast on the way out but I slowed down on the way back. I can't breath great and my legs hurt, just plain out of shape but it will come back fast.

.5 warm up. 3.2 miles 25:15 (Asics 2120-236.51)

Five mile Staheli Hill today. Started out with Ruth and Coach Holt untel I couldn't keep up. I felt a little better than yesterday, legs ached a little. My left knee tightened up yesterday a few hours after the run but it was fine today. 42:18

Did some weights after the run. I talked to Coach about what to do so it will be good to get a routine going.

AWARDS DINNER TONIGHT

I got the Most Improved award. I am way happy about this and I am very excited. I have come a long way and it has been a lot of fun.

I am still denying that XC is over. I want to put something together like a slide show/movie thing with all my XC stuff. I want to do my whole "career" and have all my races, times, memories, things I have learned, and stuff like that.

I ran home from The Summit today after getting my feet casted for orthodics. I ran on the trail by the river around Formaster and up to Riverside. Then I turned up 2450 to my house. Driving to The Summit was 3.5 so I ran past my house and back to add some to the run. I really need to fix my Garmin so I don't have to do this guessing and stuff any more. It was a really hard run and I am sore from lifting weights but I am glad that I got out and ran. 45 min.

Asics 2120 - 246.51

Ran the hospital 7 miler with Ruth today. When I started the run I didn't know what to run (6 or 7) and then I decided to just not worry about it and do 7. I am glad that I did, it was an awesome run. I really loved the long down hill part past all the stores and stuff. Ruth and I were just flying and it wasn't hard at all. Then from Formaster on it was pretty tough. I did my best to keep up with Ruth and she really helped me out. I felt hammered at the end but it was a very awesome run. 50:36

After the run I lifted weights. I did all the same from last week, the ones that I will be focusing on: leg lifts, leg pull downs :) , lat pull downs, squat, bench, and sit ups (didn't do sit ups today). I upped most everything, more weights and did a couple more in each set. Thursday I will switch to 3 sets of 10 and just work with adding weights.

I played basketball this morning and then this run and weights after school and I feel really good. It is one of those times when exercising makes you feel extra good.

Dog Pound run from my house. It was mostly slow and kind of a whatever kind of run, didn't worry about pace. Pretty sore from yesterday. It was still good and I am feeling a little more in shape. 47:40

AT Dog Pound (4 miles). Today was my fastest AT time by about 10 seconds. I ran with Decker and Z and they really helped me. I was breathing (especially) hard but kept a good pace the whole time. Way good run today. 17:06 

Today I went and ran with the STG running club. It was a lot of fun! I really liked running somewhere new and it was fun to run with everybody there. We started at the running store and went out into the desert. The way out was pretty hard because it was rocky, up hill, and sandy. It was different running out there because I am used to running on the roads for most all of my runs. I turned around at 3.5, about 30 minutes. It was kind of hard getting back  but I made it. I ran pretty slow by myself on the way back. I was paying more attention to where I was going and trying not to fall. I was breathing hard on the way out but it was ok on the way back besides feeling a little hammered. Today was good, it was beautiful out there and it was fun to run with the club. 1:01.51 total time.

Today I ran from my house to the school and did the .5 mile grass loop twice and then came back. I hard a hard time breathing again and I don't know why. Maybe it is the cooler weather or something, but I don't know. Another bad thing is that my hips still hurt. I think they are just sore or I need to get adjusted again. But I'm not worrying to much about these 2 things yet. I ran really slow, just relaxing for tomorrow. 27:48

Butch Cassidy 10k. I ran this race last year and it was my first 10k. My time was 46:57, 58th place overall, and 4th in my division. Tomorrow I am going to do way better than that, mostly because I am more experienced. It is kind of a hard course but I will do my best.

Goals: 40 minutes (about 6:30 a mile), top 3 in age group, have fun.

I rode up with the Worltons and told them about the blog so maybe they will join. We got there and got registered and stuff and got ready for the race. I only warmed up a little bit and stretched out. I borrowed Deckers watch (thanks man) to get splits and stuff, I finally mailed my Garmin in to get fixed so I will have that soon. Went to the starting line and off we go.

1- 6:20 Right where I wanted to be. I felt a little sick, like I was going to throw up but that went away in the next mile.

2- 6:27 (12:48) Just getting into the race. Hips hurt a little but got better as I went.

3- 6:50 (19:38) Turn left off the main road, across the bridge, and right for half way. The last mile was off my goal but I was right on for the total. I planned to be at 20 minutes at 3 miles.

4- 7:35 (27:13) This mile is the first big hill (still on pavement). There are a couple more hills but I can't really remember where they are at. Coach Holt told us at XC region this year that we are the best hill team in the state, I kept saying that over and over in my head to get through the hill. 

5- 7:31 (34:45) Somewhere around here you hit the dirt road. I stuck with this one guy for a while and cruised down the road just before the dirt. I think there is two hills at the end of this mile. Really starting to feel it.

6- 7:14 (41:59) I slowed down a lot on the last big hill and had to push myself to get going again. I was really tired but tried to fight through it to the end.

.2 From the last mile marker to the finish. (.39). Some people took a wrong turn and I met Bill and another guy as they got back on the right track. I kicked it in and had a good finish even though I stopped a little short of the finish line (cost a couple seconds).

42:42

I did very good today. I met my goal of top 3 with a 2nd to Hayden Hawks and I was pretty close to my goal time. The last half was really hard and that is where I fell off pace. Today I ran 4 minutes faster than last year and I think I am getting better at 10k's (+ running all together).

Asics 2120 - 281.21

Washington Parkway (7.8 miles). (.5 warm up) It was a pretty slow run today. My legs were tired and burned a little. I will get some more miles in and soon it will be easier to run this far. My left hip still hurts but I agree with Coach, the weight training will help. 1:06

Weights after the run. I did at least 3x10 of all the basics. On some of the sets I did 2-5 more to get a little more in. Squats 85, Sit ups (a couple with nothing, set with 10, set with 25, then a set with 10 because 25 hurt my back), I can't remember the others. I also did some lunges. Benching I was doing a massive 85 pounds and got stuck on my last one. Officer Orr helped me out and picked it up like it was nothing (because it was nothing, for him). Then I did a .5 cool down to...cool down.

Dog pound from my house. Didn't want to run today, tired and worried about school work but I am glad that I got myself out to run. Sore from lifting but that is a good thing and my hip feels a lot better than yesterday. 46 minutes

Formaster 6-miler AT. We took it easy until the top of Sunrise and then started the AT part of the run all the way to the school. I didn't really have a good run. I felt wasted and most of the run wasn't AT pace (31 minutes for AT part). My hip felt pretty good today but still makes me worried. I do not want to get hurt again. I really need to take the time to do some good stretching (along with weights) and that would really help it. Maybe I'll buy a stick too!

Usual weights (no bench today) after school.

Today I went and ran with the club. We ran on some trails, on a golf course, and through some neighborhoods from the store. I didn't know where I was for most of the run because I have never really been out there and it was dark. We stayed together until about the golf course and then we got spread out. I had to keep up or be lost forever. It was a good run and probably faster than I have been the last few days. I am so tired but it was a fun club run today. 56 minutes

My garmin came today. It wouldn't stay on so I sent it in and they fixed it for free, ya warranty! It is all clean so I guess they just sent me a new one.

Sleep on the field tonight! Run-a-thon tomorrow.

Cross Country run-a-thon today. 6am to 6 pm, one person from the team running a mile at a time, fund raiser $.

First mile at 8am, didn't think very much.

1:22 1:32 1:35 1:32 = 6:07

2nd @ 9am. Coach Holt ran with me on this mile. There was a church track meet going on but we made it. Good run.

1:29 1:30 1:29 1:25 = 6:05

3rd @ 2:30pm. I really tried to push this mile.

1:21 1:24 1:25 1:26 = 5:46

4th @ 3:50pm. I knew that this one was going to be hard and I would have to work to keep it under 6. It was very hard.

1:23 1:24 1:28 1:28 = 5:53

Dash for cash. The last 20 minutes we run 400s. I ran a 1:11.

We ended up with 110 3/4 miles (last year was 112). It was a lot of fun and a fun day.

Asics 2120 (314.26)

This is very personal. I don't expect everyone who reads it to understand, but this is what I believe.

I don't know how to explain/say exactly what happened today so I will just do my best to get everything. It was fast Sunday at my ward and I decided that I wanted to talk about Cross Country.

The whole meeting I was trying to figure out what I wanted to say and it was getting close to the end of the meeting. I finally just got up and went up there. I knew that if I didn't say anything I would regret it forever. I sat down and waited for my turn. I was crying a little as I sat and waited but nothing compared to what was going to come. It was my turn and I walked up to the pulpit. I tried to talk but nothing came out but tears! Then I lost it!! I just cried and cried and cried. I finally just tried to get something out and I thought maybe I could talk but I didn't know if anyone could understand me. I explained about when I was a sophmore and by no accident (seriously, I think a miracle) I started cross country. I said that XC was over now but everything that I have learned will be with me for the rest of my life. XC changed my life and I tried to talk about what I learned, like how you can set a goal and work for it not just in running but in life. I had so so much more to say but that is all I could get out. I closed my testimony and sat down.

It didn't stop there! I sat down with my family and put my head in my hands and continued to cry. I knew this moment would come and I guess today was the day. My last race was hard and a little emotional, the awards ceremony was ok, yesterday was fine, but I guess I needed something like this.

XC was so important to me. I put a lot of heart into it. I learned so much like dedication, commitment, hard work, self control, team work, examples & heros, competition, the difference of surviving (just getting by) and living (really really doing something), pushing yourself past your limits. I learned that I can do things that I never thought possible before, things that for me were amazing. These are good for running and life. I learned a lot from XC and from today. I will continue to learn. This is for me personally but I know others have and can find out for themselves.

I talked with my Dad (and Mom) about it and I have learned a lot. We talked about things that you work hard at and put your heart into, like family, religion, even work or your job, and a mission. When you love something so much and work so hard at it, it is hard when it ends. Even thought XC is over the things I learned will be with me forever, and I will run for the rest of my life. 

I am a better person because of Cross Country. Running has really changed my life.

Might be funny or weird but it happened and that is how I feel.

XC Forever

Also thought a lot about this. (found it on Paul's blog). http://www.godtube.com/view_video.php?viewkey=e593f8eba239bada1a0c

Ran out the over pass way. I stopped at a pavilion thing and got a drink. I was thinking a lot about yesterday. Turned around from there and came home. 57:29 8:11/mi ave

Bank maverick run from my house. A little tightish from not running the last 2 days. I kind of took a break/slacked off/did school work the last 2 days.

30:23 total 7:32/mi ave 7:49 7:06 6:50 8:16 

Bank/Maverick run from my house. Just wanted to get out and run atleast a little today.

30:07 total 7:27/mi ave

7:43 7:04 7:09 7:52

Asics 2120 (329.36)

Today was really weird. I don't know why but I had a really hard time running. Once I got going I wanted to stop but that was not going to happen. I ended up running really slow. I think I need more sleep, then my body will feel better and so will my mind. After the run I did the usual weights except sit ups and only one set of bench.

Top of Formaster Run 6.16 miles (+.50 warm up) 52:37 total  8:33/mi pace 

So today I forgot my running stuff so I didn't run after school. When I got home I never got myself out to run. I don't know why but I just didn't want to. I did play basketball tonight and did a lot of sprinting up and down the court. I will try to run up North this week in the freezing frozen tundra!

I ran up in the mountains behind my grandparents house in Farmington this morning. I ran up a zig zag trail 260 ft up, about a 1/2 mile. It was cold but ok, better than I thought.  It was fun running in the mountains.

Happy Thanksgiving

I missed Thanksgiving dinner with the other side of the family today. I got sick and slept through it. I don't know why but my stomach hurt way bad. I'm mad that I missed the dinner because my Grandpa makes the best turkey. Angry Face (borrowed from Ruth :)

Went to the BYU vs Utah game! It was sweet! GO Cougars!

Stomach hurt today too.

Ran the "green pole" run today (5.75 + .5 warm up). I stayed with Austin for about a mile and then droped back. I really need new shoes, I don't know if it was from the shoes or not but my knees and shins hurt way bad.

Today was a good run, no negative feelings.

46:28 total 8:05ave mi

7:08 7:24 8:24 8:36 8:38 .75 6:16

Today I did the same run as yesterday but I turned around at 2.5. It was really cold today. My knees and shins hurt a little but not as bad as yesterday. It was a very good run. I had a little runners high action from when I turned around all the way up to star nursery. Everything came together and I felt like I was flying. It felt so good and it was so fun to run fast. Uber Awesome!

37:57 total 7:29ave mi

7:42 7:35 7:43 7:25 7:02

6 bloody hours of Math and now it's 10pm and I am quiting so I can go do other homework. I feel like cussing right now.

I'm going to the club run tomorrow and no one can stop me!

: )

Club run tonight. It was a good run, really cold and dark but fun. We ran from the store to the trails and went all the way out towards Tuahcan on the trails. I started out with everybody and tried to keep up for about the first two miles (fast). I fell back and then ran with Dustin for about the 3rd mile. After that I was pretty much on my own. When I turned around at 4 I decided to not worry about mile 5 and 6 and pick it up the last 2 miles. I ran with Lindsey for a little and then he took of with Steve and Carlson. I worked hard to keep everything together as I got really tired. I felt like I was working really hard the last mile. It was a little scary in the dark sometimes but I made it back. I felt pretty good, L hip hurt a little, knees are mostly fine, breathing was a little hard but over all I feel good. 

1:02 total 7:47/ave mi

1 7:17 2 7:01 3 7:11 4 8:27 5 8:00 6 7:52 7 8:02 8 8:21

Bank/Maverick run. We didn't go get our Christmas tree because it was raining, so I thought it would be fun to go run in the rain............I forgot that it is winter. It was a good tough run, but still pretty fun.

I ran in my new orthodics (got them last night) and they felt good. The right one was squeeking but it was probably because it was wet. Now I need to get some new shoes to go with them. 

30:23 total 7:33ave mi 7:42 7:13 7:09 8:02