called to serve: Florida Tallahassee

2008

Good to be back to school.......NOT!!! But it was fun to run with a bunch of people after school (Ruth, Decker, RJ, Austin, Coach). We went down 2450 to the trails and I turned around at 2.5. On the way back I was tired mostly from the faster start and it was up hill. I didn't run yesterday so I think that is why my shins hurt today. Pretty good run.

38:09 Total 7:33 ave

7:17 6:59 7:23 8:22 7:39

* I need a job, so any suggestions or anything would be cool.

Cross Country Thursdays! From now on wear something cross country every Thursday.

Went out and ran with the club today. It was a good run and I am glad that I went. We went out on the trails (I think Snow Canyon parkway) and I turned around at the baseball fields. Ran faster with everyone at the beginning and also tried to keep a good pace on the way back. Good run. 

39:42 total 7:32 ave

7:19 6:59 7:38 7:31 7:50

Went to the Doctor today. I gained 4 pounds since the last time I went (August 6th), now 148. Didn't get any taller, about 6.1 (73 1/4).

Played basketball this morning, got some good running in from running up and down the court.

Ran out into Washington "greenpole", a little with Ruth and farther with Coach Holt. Shins didn't hurt like they have been after not running for a day or more. Felt pretty good, got tired (probably a little burnt from b-ball) on the way back. A little cold but a good run. 

39:07 Total 7:48ave

7:41 7:17 7:54 8:12 7:52

PS - Hasta Luego Ally! Have fun in Hawaii. STG will miss you, until the summer!

Ran the Staheli Hill run. Started with Coach, Decker, Kimze, and Austin all for about the first 2 miles. Ran really fast at the beginning and then died on the Staheli hill. Really pushed at the end of the run, still felt burnt. I think I need to sleep more so my body can get some time to recover. This run I ran harder/faster/ worked hard than any run for awhile. Good run, felt good.

39:23 Total 7:25ave

6:57 7:19 7:26 7:38 7:46 .30 2:14

More B-ball this morning. Really tired but got up.

Did the Washington Firestation loop. Started with a lot of people but ran all of it with $Decker$. Felt pretty tight and sore from not running for a few days. Good run to start the week and get over the couple days of not running. I will get into it better this week and get ready for the 5k this weekend.    

33:05 Total 7:37 ave

7:45 7:43 7:22 7:39 .35 2:35

Ran out the "greenpole way" (I don't know any other names for this run so it's greenpole for now). Couldn't keep up and felt pretty slow. Legs hurt at the beginning. Didn't feel great but it will come back.

38:34 Total 7:42 ave

7:25 7:22 7:48 8:10 7:41

Bank/Maverich run from my house after my neighbors funeral. It was very cold today. I forced myself to get out and run and decided to do 4 miles with some race pace tempo whatever you call it. I took it easy the first mile, the next two at 6:30 pace, and an easy last mile. Those middle miles were so hard! Good run battling the cold and hitting some faster miles.

7:50 6:30 6:29 8:30 

29:39 Total 7:21 mi ave 

No running today. I did get some good exercise playing church basketball!!

Went out towards chuck-a-rama and turned around after 2 miles. Kept it nice and easy to rest for tomorrow. A little tired and my shins and knees hurt a little but ok. YA extra long weekend, no school monday!

31:32 Total 7:42 mi ave

7:51 7:53 7:58 7:07

I did the 5k today, I didn't think I was ready for the 1/2. This morning I was feeling really negative and not too excited to go run. I knew I was just being stupid and I would be glad that I did it. Drove over and had about a 1/4 of a mile warm up from where I parked. I was feeling pretty good and ready to go. ate a gue.

Start of the race was a little packed, just like a normal race, but after a minute or two I got into a good position. I was feeling really good, 6:30 pace right where I wanted to be!

1st mile 6:22  Passed a lot of people the first mile. I was a little surprised that I was feeling so good because before I was worried that I wouldn't beable to go at any race pace.

2nd mile 6:30  The turn around was in the middle of this mile (1.50). I was running with this one guy for a little bit but he dropped back before the turn around and I was alone from there. As people were coming back towards me from the turn around I saw that I was probably out of top three in my age group. I didn't worry about it and kept on pushing to keep this middle mile on pace.

3rd mile 6:16  Last mile! I was starting to feel it. I was feeling good but in pain at the same time, felt really good if you know what I mean. Kicked it into the finish to end a great race.

This was a great race. The weather was good, fun to be with everyone and see people from the blog, and I am happy about how I did. Last year my time was 19:58, 7th overall and 3rd in my age group. I wasn't totally prepared and trained for the race but still did good. 

Runner Card Results 19:31.9 Total  6:17 min/mi

This has been a hard blog entry. I started my report but coudn't finish because I kept getting interupted. After all that I lost half my entry when the power went out. So now I hope I can hit that Submit Entry button before anything else happens.

No run today but I found this cool picture.

And thank you MLK!

Washington parkway run. Haven't run this far for awhile but decided to go for it. Started out with a bunch of people but couldn't keep up. It was a very hard run today. My knees and shins hurt like they usually do after days not running plus my legs and back hurt. I guess it's being sore from the Painters 5k. I was really digging it from the desert back to the school. I'm going to start running more miles like this to get ready for track.

1:01.16 Total 7:53mi ave

1- 7:38 2- 7:25 3- 7:55 4- 9:36 5- 8:00 6- 7:22 7- 7:44 .77- 5:31

Ran the top of Formaster run with Coach, Ruth, Kimzey, and Austin (and Britt the first mile). Pretty hard run again. Worked hard to keep up and it really helped to run with everybody. It is more fun that way and I run a lot faster. Very wiped out the last mile coming up the Industrial road. Good hard run today and I'm planning on running with the club tomorrow.

45:36 Total 7:28mi ave

1- 7:42 2- 7:45 3- 7:10 4- 6:44 5- 7:18 6- 8:00

Club run today, ran the loop out by the basball fields and SCHS. There was a lot of people there and it was really fun to run with everyone. Felt pretty good, nice and easy at the beginning and still felt good  farther into the run. Ended up running the last part with Ruth, Austin, and Coach. The last road was so long and that is when I really started to feel it. Pretty sore now but it was a good run.

52:38 Total 7:31mi ave

1- 7:32 2- 7:38 3- 7:15 4- 7:10 5- 7:02 6- 7:52 7- 8:03

Ran up into Greensprings with Ruth. I was so exhausted today. It was great to run with Ruth because we had fun getting our minds off of our tired legs. Hit some good miles the last half going down hill. Very tired run and I'm glad it's over. Looking at the pace now it wasn't that slow/bad.

45:55 Total 7:36mi ave

1- 8:04 2- 7:55 3- 7:54 4- 7:27 5- 6:56 6- 7:16

Asics 2120 (146.28)

Tried on the new track jerseys/uniforms after school. They are pretty cool, I can't wait to get them. After that I went for a nice SNOWY run. I ran with Decker and we did the DI loop, a .5 grass loop, a lap on the track, and then ran around on the field.  The coldest part of the run was when we were running North so the snow was right into our face. The signs said like 34 degrees and then the wind was way cold. Once the wind was at our backs it wasn't that bad. It was a cool run!

23:04 Total 7:32mi ave

7:44 7:05 7:38

Went to register to vote today so I missed running after school. After that I could have run but I didn't.

Ran down the river trail today, a little cold and really windy. Started with everyone but fell back towards the middle. When Austin and Willy turned around I ran with them for a little bit. Not a great run. My shins hurt, I couldn't breath, and I got a bad stomach cramp at the end from not eating all day. Even thought it wasn't a great run I am still glad that I got out and went the whole way.

55:05 Total 7:51mi ave

1- 7:21 2- 7:04 3- 7:19 4- 7:31 5- 7:55 6- 8:59 7- 8:36

Club run, SC loop (like last week). Felt pretty good but really tired the last couple miles. Church ball after, so now I am very tired. buenos noches.

52:31 total 7:29ave mi

7:23  7:19   7:11   7:19   7:11   8:00  7:58

Sunrise Foremaster run. I'm pretty spent and tired.

47:19 Total 7:45mi ave

1- 7:37 2- 7:47 3- 7:32 4- 7:04 5- 7:59 6- 8:25

Went out into Washington and Coral Canyon. At first my shins were killing me so I stopped after 2 miles (at the church) and tried to stretch them out. Started again and they felt better. Once I got to the top of the Coral Canyon hill I stopped for a little bit, ate some snow and then went on a trail. The trail wasn't going the way I needed to go so I turned around and got back to the road, this is where I went extra on the distance. Felt really good at times on the way back. My legs were a little tight but I felt better than the first half of the run. The cool air felt good and I got into a great rythm. Pretty slow run but went pretty far. 

8.60 miles 8:13 mi ave

Then did 4 grass barefoot striders on the football field. Felt Awesome! 1/2 mile

Tempo miles today at the cemetery. Easy warm up about 2 miles out (Bake ran with us this far) and then 2 tempo miles without a break inbetween. I let Austin and Willy use my watch and I tried to stay with Ruth. Ran the first one with Ruth right where we wanted to be at 6:20. I fell back from Ruth for the second one and ran a 6:45. Then we ran one easy and back to the school. This workout was pretty hard and I need to work on my endurance. (About 7.5 miles).

4x100 (1/2 mile) barefoot striders on the football field (like yesterday). Felt pretty good. Need to work on my form/speed so I can keep up with Ruth. :)

Weights. 3 sets of everything, except bench (to scared without someone to help me) and I forgot to do those front sit up things. Hard but Good to get back into the weight room. Now I will get into a better system, I don't think I did enough today but I will do better. 

Ya! I love getting out early, I have been doing so much!

Out into Washington Fields, Staheli Hill and back. Really tired today.

48:41 Total 7:55mi ave

6:58 7:45 8:05 8:17 8:13 8:16

Ran with Decker today. We went up into Greensprings and into the neighborhoods. I'm glad Decker was there because he pushed me to go faster and I had a better run. I love the down hill at the end of this run, we got going pretty good. Still tired, I need to sleep more so my body can rest. Lifted a little after.

46:10 Total 7:22mi ave

1- 7:41  2- 7:40  3- 7:43  4- 7:40  5- 6:55  6- 6:44

Not a good run today. I started out with everyone but couldn't keep up and ended up alone on the trail and I stopped a couple times. I am really tired and I didn't run very good today. But I am so happy to be home!

49:07 Total 8:10mi ave

712 712 814 847 939 752

and I  really like the New Jack Johnson album!

First day of track conditioning. Washington Parkway started with everyone, ran a lot with Ruth, a little with Willy, and finished by myself. I pushed myself and just kept going. Worked really hard and it felt great. Awesome run. 

59:12 Total 7:37mi ave

1- 7:30  2- 7:32  3- 7:50  4- 8:28  5- 7:50  6- 7:22  7- 7:19  .77-  5:19

(.25 warm up) Cemetary tempo miles. One tempo mile and then about a minute break and one more tempo mile. I was supposed to be at 6:25 and I'm happy to say that both were 6:21. On the first one I was going really fast down the hill and then just kept it going for the last half. On the second one I was a lot slower going down the hill, then pushed it the last half where I was really sucking wind. Pretty hard work out but very good. 

1- 7:33 2- 7:48

tempo 6:21

tempo 6:21

2.20miles- 17:20

47:22 Total 7:26mi ave 6.40miles

Then 4x100 barefoot grass striders on the football field. Weights, 3x10 of the usual.

Morning b-ball.

Greensprings 6 miler. Felt pretty good today, legs kind of tired and burning. I pushed myself the first half and then just cruised (down hill) the last half. Felt really tired about the last mile but still finished strong. Great run today.

44:07 Total 7:20mi ave

1- 7:50 2- 7:44 3- 7:40 4- 7:16 5- 6:39 6- 6:48

Warm up (.25) @ track and then Weights. 3x10 of the usual. On the last set I added a little weight to everything.

Great run today. Ran with the Club and did the usual loop. Started with everbody and then ran with Coach for a while (thanks for running with me) until I turned to do the shorter loop at about 5miles. The last 2 miles are really hard, I got pretty tired then but still made it good.

Running today I didn't feel like I was working too hard but I was still going fast. I guess that's a good sign.

51:31 Total 7:20mi ave

1- 7:30 2- 7:19 3- 7:08 4- 7:00 5- 6:58 6- 7:34 7- 7:45

Church ball game @ 9pm. Good exercise.

Track warm up (.25). 4x100 barefoot grass striders before the run so Coach could see our form (.50).

Top of Formaster run. Ran hard up the Sunrise tire hill and then stopped with Ruth for a minute. I ran with Ruth for a while until I dropped back. I was really tired today, pretty exhausted from the week. It has been a good week and I will try to finish it off and run tomorrow.

My left hip has been a little sore. I think I need to stretch it more.

47:35 Total 6.15mi

1- 7:47 2- 7:36 3- 7:27 4- 7:08 5- 8:02 6- 8:18

7:43mi ave

!

Played b-ball forever last night and it wiped me out! Worked all day today feeling very tired but finished at 5 and then forced myself to get out and run. I was planing on 6miles because I thought I would be dead but I didn't feel that bad. Did Dog Pound from my house with a big grass loop at the school and a loop around the houses by the school. Legs hurt and my body is tired but still got a good run.

58:13 Total 7:44mi ave

1- 8:03 2- 7:29 3- 7:26 4- 7:59 5- 8:01 6- 7:55 7- 7:31 .50-  3:46

Playing basketball today my hip flexor all of a sudden started to hurt. I stopped and stretched and took it easy and it felt better. Later today it started to hurt really bad, just walking. Decided not to run and get this better before it gets worse.

Got into physical therapy today and had Rhett help me out. I did the weird electric muscle massager thing and some stretching. Rhett worked with my hip and did some stretching stuff. He said to look into getting some coreshorts or compression shorts. They help with support and they would probably be good. Going to see how I feel tomorrow, if bad I won't run and I will go back in on Thursday. 

Did some warm up stuff at track, it still hurts a little so I didn't run. I'll talk to Rhett today and go in tomorrow. Very Frustrating.

Taking the week off to get my injury healthy. Feels pretty good just walking and stuff, but I can still tell that it is hurt.

Didn't look at coreshorts/compression shorts today, I will tomorrow and I'll get some ordered.

Ordered some coreshorts today from www.medco-athletics.com. They aren't cheap, I hope they work. I'm guessing they will be here next week sometime.

Track practice starts Monday. I'm not running in the morning but we will see how I feel at practice after school.

Track practice started today, officially. I ran a warm up lap nice and easy and did all the agilities and stuff and my hip felt good. I started with everybody but watched as they left me and ran off into the distance. I ran easy and slow and it felt good. Leg didn't hurt but I felt kind of sore from not running for a week. Stretched good after the run.

I'll make sure to keep it easy and slowly get back into it. Talked with Coach and I'll probably run 3 everyday this week. I'm guessing the coreshorts/compression shorts will be here this week and they should help also.

My left knee got all fat this weekend and Rhett said I have "housemaids knee." It is really weird. He said something like I broke a bursa or Bursitis something and now it's all swollen. I have no idea what I did. It's not a big deal, just weird (and it kind of hurts). I'm getting old!

26:45 Total 3.25mi 8:11mi ave

757 822 808 .25 217

ASICS 2120  (248.77)

Had to take out grass striders from the miles but I think I got it.

Warm up lap and agilities, everything felt fine. Started the run and felt pretty good but after a stop at a light my hip started to hurt. Stretched it out and kept going and then turned around at the gas station. Knee also hurts. I think it was a good idea to go shorter today, body still a little fragile.

18:41 total 2.15miles 8:41ave

Felt ok today, not good, but ok. Still a little tight, I'll try to do some more stretching and roll out my legs tonight.

25:34 Total  8:20mi ave

8:19 8:34 8:04

XC .5 warm up with Decker and Gif. Felt really good today, knee hurt a little but went away pretty quick into the run. Ran with Decker out to the top of the hill passed AC and then I turned around. I was felling really good and had to make sure to keep the pace easy.

3.20miles  25:16 Total 7:53mi ave 7:53 7:47 7:50

After the run I ran with coach around the football field. We ran like a 9 minute mile with no shoes and it felt really good.

Worked my legs with a rolling pin last night and tonight. It really hurts but it really helps.

Dog pound. My knee hurt but everything else is feeling better.  

31:46 Total 7:53mi ave

8:01 7:39 7:37 8:10

I was a little nervous about racing today because I have been hurt, but it turned out fine. Ran a 1/2 mile warm up before the race and felt good. Knee hurt before and after the race but no other problems.

1- 6:22  Started good. After this mile I was alone and could only see Decker and J Gunn ahead of me sometimes.

2- 6:42 Really started to die this middle mile.

3- 6:27 Felt pretty good coming back down a little down hill. Last 1/2 mile I was really sucking wind and there not a lot left in me.

3.1miles 19:57 Total 6:30mi ave

Ran a little over 1/2 a mile cool down with Decker.

It was a great run. Felt good to get going fast and feel some racing pain and not injury pain. Lots of friends running and watching and we got medals and a shirt. Very fun and a very good run.

 Asics 2120 (269.72)

Ran up into Greensprings today. First mile or two I was close to the rest of the team but alone after that. Didn't feel great, no problems with injurys (knee hurt at first), just didn't feel great.

41:42 Total 7:52mi ave

1- 7:31 2- 7:37 3- 8:32 4- 7:50 5- 7:52 .30- 2:17

Got my coreshorts last night and wore them today. They feel like really tight spandex, I can't feel anything major but they do feel good. Ran tempo miles on the trail. I ran one with Ruth (then gave her my watch) and had no injury pain so I did another one on the way back. Breathing hard and my body was burning but everything else felt pretty good.

.5 warm up and agilities.

1.80 down to trail

1mile 6:34 

2mile I don't know my time but I ran it hard.

1.80 Ran back to the school with Baker and a little with Goold, good to have some seniors.

6.10 Total miles

Partner stretch with N8.

.5 warm up and agilities. Dog Pound AT from the bank to the dog pound. I was slow on my pace but it's good since I've been hurt and stuff. Very tired and hard run but no pain (not 100% yet).

.75 5:48 (7:48mi ave)

2 AT Miles 12:47 (6:22mi ave)

1.25 9:49 (7:56mi ave)

Got our new jerseys/uniforms today, they are pretty cool.

28:32 Total 4miles 7:09mi ave

.5 warm up, etc. Up into Greensprings. I stopped after 3, everyone ran another mile and I joined them when they turned around. Easy run and very fun with everyone. I'm not in great shape but Injurys are feeling pretty good. 50:07 Total 6.20miles 8:06mi ave

3miles 24:45   9:18 7:17 7:20

Hurricane Invitational: I am running the 2 mile tomorrow and the 1 mile on saturday.

Goals: Don't want to get too worked up about this weekend because I have been hurt and everything but I still want to do good. This meet last year I ran the 2mile in 11:42, 1mile 5:22 (also ran 2:31 800).  So we will see.

2mile under 12:00

mile 5:30

AM- Easy run this morning. Kind of tired but I just woke up so I think I'll be ready this afternoon. Kind of nervous but I'm not expecting a great race, just going to try my best. Stay positive and run hard. 

23:28 Total 7:48mi ave 

PM- 15 minute warm up 1.86miles 8:11mi ave

3200 So I was all ready to run in the slow heat and the race director guys got all mad and said that my "Spandex" was illegal (you could see them, 2 colors). I didn't really know what to do, I tried to tell them that they were "coreshorts" but I was just to shy about it. So I was going to run in the fast heat without them but my Dad talked to them and told them I had to wear them and they let me wear them in the fast heat. I was pretty embarrassed and mad about the whole thing.

After all that crazyness I am kind of glad that I ran in the fast heat because it really pushed me. I was one of the last in the race but I got a PR by 13 seconds. I am happy about this time, I have been hurt and I still got a PR today. I am excited to get healthy and bring my times down.

I had my sister get my splits on my garmin and they are a little off from what coach had but it's close. Need to work on my endurance, last mile was pretty slow, and each lap got slower. I got really tired and I think my form got bad so I'll work on that. Good run.

1- 1:17

2- 1:20 (2:37)

3- 1:22 (4:00)

4- 1:25 (5:25)

5- 1:28 (6:53)

6- 1:29 (8:23)

7- 1:30 (9:53)

8- 1:23 (11:17) (5:52 2nd mile)

.56 cool down

12 minute warm up 1.5miles. Felt good.

1600 I was so tired and I didn't push through it at all. Started fast but slowed down a lot after that. Need to work on my form (my arms got really tired) and pushing myself and endurance. I want to break 5:20 in the mile soon because I am always running 5:20 miles. Better race than I thought I could do. 

1- 1:11  2- 1:22  3- 1:27  4-1:22

.5 cool down. Very tired and tight calves.

It was a good weekend. My hip felt good, my knee hurts sometimes and it's still fat, but I think I'm ready to get back into it hard and start getting better.

Asics 2120 (299.74)

Spring Break! Morning practice, felt really good outside. Ran the bank extended run. Felt good to get my  sore legs moving. Really fun run with everybody.

37:09 Total 7:22ave

Iceing my knee today and trying to recover from the weekend, my legs really hurt.

I slept in too late this morning so everyone was gone when I got to the school. Ran to Sunrise Tire hill with Haley and did 3 hills (each hill .25). I relaxed too much before the last hill and I was really tired so it was slower than wanted. Haven't done hills for awhile, it was a good run. 

1.82mi 15:51 (8:42mi ave)

2:01

2:04

2:08

1.89mi 15:12 (8:03mi ave)

AM - Ran up into Greensprings. It's always great running with everybody, we have fun. Pretty good run for being total exhausted and sore.

37:03 Total 5miles 7:24mi ave

7:51 7:52 7:11 6:55 7:04

The alarm clock went off this morning and......I shut it off (stupid me, go to bed earlier). Champions don't sleep in.  

Ran in the afternoon on a random route. Out to AC, down to the car wash and on some trails and back to my house. Pretty slow by myself running around everywhere but I felt ok. 56:11 Total 8mi ave

Ran out in the desert with the team, chasing cows and stuff. Very slow (41:28 Total 10mi ave). Got kind of tired but it was a fine run.

I'm going to Zion for the weekend so hopefully I can run up there or when I get back tomorrow.

Went for a run this afternoon, got stormy enough to scare me but nothing else. Went over to AC then to hearts and down Industrial, did a loop around where we do mile repeats and down to Riverside, then up to my house and around my neighborhood to finish. Started fast but slowed down. Hip and knee hurt a little.

50:19 Total 7:44mi ave

Next week I'm going to do the "Region Level" workouts coach has set up for us. I think my injurys are good enough to start working harder.

ASICS 2120 (332.67)

AM - Didn't like getting up this morning. My bed was so nice and warm but some how I got out into the cold. There was no one for Haley to run with at the school so we ran a mile home and then I ran back to the school and did 2 .5 grass loops.

3.01miles 25:14 Total 8:23mi ave 8:26 8:23 8:14

PM - Ran around Greensprings and one grass loop at the school. Ran with Decker, Willy, and BY (for a little, he did really good for first day) after we got seperated from everyone. It was a pretty hard run, hurt my legs and shins, but it was good. Fast run but I still felt like I was moving slow, I'll work on my form/feet.

7.02miles  51:36 Total 7:21mi ave

7:41 7:22 7:44 7:39 7:07 6:50 7:02

Ran tempo miles on the river trail today. I was planning to run 2 but did 4, got talked into going with Decker, Goold, and Danny. But I don't know if the last two can count because I went so slow. On the last two I couldn't breath and I was so tired but I was still trying to go kind of hard.

1.80miles down to trail 19:32

1- 6:13

2- 6:24

3- 7:20

4- 6:44

1.80miles back to school 18:18

Didn't run this morning. Champions don't sleep in.

Easy run after school, it was very hard. I was just so exhausted. Hopefully I can recover better.

40:26 Total 8:05mi ave

8:14 7:59 8:11 8:21 7:35

Running the 2mile tomorrow at Snow Canyon. I'm kind of scared because it's really hard and I'm so tired right now (running, b-ball last night and working today and everything else = dead tired). But I think/hope I will be fine tomorrow. Goal: TBA

*Today is my 1 year anniversary of Bloging.

3200 Not happy about this race. I don't know what was wrong, just did bad. I had to wait around all day for my race and I was so nervous. When it finally came to race time I didn't fight through the pain like I should. I was also weezing pretty bad the last mile. This is actually a faster race comparing my 11:30 PR of last year but still slow (look at those splits).

1:15

1:26 (2:42)

1::27 (4:09)

1:29 (5:39)

1:30 (7:09)

1:31 (8:41)

1:28 (10:09)

1:25 (11:34)

Official 11:32

I will work to get faster and stronger. I did score 2 points today, so that was cool. Pretty fun day, just need to be faster.

(mile warm up and mile cool down)

(2miles in red racing flats)

AM - Morning AC. Tired but I made it. Calves a little tight, tired, and bad alergies but besides that I feel pretty good.

22:51 Total 7:55mi ave

8:21 7:55 7:25

PM - Ran dog pound AT (4miles). Last time I went from the bank to the dog pound so today I was going to go to the Industrial road but I didn't make it. I started good then got pretty tired, then legs really hurt. I was still ok but then just before the dog pound I got a Bad side ache and I couldn't breath. I had to stop and walk and then ran back to the school.

.75 slow to the bank. 6:13

2miles AT 13:08

 1.25 back to school 10:52

(AT was about 20 seconds slower than last time) Got stretched out good after the run because my legs were really tight. That cramp killed me today but it was still good to run.

Happy Easter weekend!

Didn't run today.

This week I planned on running at the "region level" but ended up running a lot on the "state level." From now on I'll probably just run the state level the best I can.

ASICS 2120 (364.45)

Didn't run this morning, but I'll run tomorrow morning with Decker.

At practice we decided to run to Coach Holt's house, but he was gone at the doctors (hope you getter better soon!). Kind of just an easy run, felt pretty good.

42:57 Total 7:44mi ave

7:39 7:52 8:01 7:40 7:55 .55 3:47

AM - Ran with Decker this morning at 6am to make up for both of our un-champion like sleep ins yesterday. Felt good.

24:17 Total 3.03miles (from my house to AC and back)

7:49 7:52 7:16 7:41mi ave

PM - Ran a pyramid workout today on the trail by the river. We ran 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 at our mile pace. I wanted to be at a 5:20 pace or faster but I was slow. The third numbers below are a pace I have on my watch. 

.25 1:24 (5:34)

.50 3:04 (6:07)

.75 4:55 (6:33)

.75 4:52 (6:29)

.50 3:02 (6:06)

.25 1:25 (5:43)

I got so tired doing this but I guess that's good, that is what's supposed to happen. The last half of the pyramid I was breathing bad and really weezing. Ran mostly with Decker, Danny, Trevor, and BY. Saw Goold coming back looking all passed out, but he is ok now.

Times are great and consistent, just slow.

6.75miles

(.5 warm up) Ran 4 Sunrise Tire hills today. I was pretty tired on the way out but it ended up to be a good run. Felt the heat, I need to drink more water.

1- 2:14  2- 2:10  3- 2:07  4- 1:56

I really worked on each section of the hill and pushing up it. Started a little slow but I didn't want to go out too fast and ruin the whole workout. I am also really happy about the last one! Under 2minutes, ya!

5.70miles (about 1.80 out 16:25, back 14:05) 

Stayed up too late last night playing Super Smash Bros. so I didn't get out of bed in the morning to run. I'm bad at waking up! So this evening I ran AC from my house.

I tried the Virtual Partner thing on my watch for the first time and it was pretty fun. It had two little guys running and it would tell me if I was ahead or behind the 8 minute pace I set. Legs hurt but the run felt good.

24:04Total 3.10miles 7:41mi ave

8:00 7:40 7:17

.5 warm up. Easy run up into Greensprings. Felt really tired and I had a hard time breathing.

41:29 Total 8:17mi ave

8:22 8:44 8:45 7:56 7:37

AM - Ran AC from my house. Very slow (9:44mi ave), trying to let my legs rest.

We are hosting a track meet this weekend, Pine View Invitational (starts @ 3pm today, 9am tomorrow). I am running the mile today. I feel tired right now but I am planning on breaking through that and running strong.

Goal 1600  < 5:20

1600 Got out of school early and ran 3 laps with Goold and Kimzey. Ran another .50 warm up later (and .50 cool down after race). I had to wear spandex over my coreshorts because I didn't want to mess with the 2 colors rule, it was kind of uncomfortable but didn't bother me during the race.

I ran hard and tried to push myself extra the last half but ended up not running much faster. I did PR by 5 seconds and got my goal of under 5:20.

1:15

1:19 (2:34)

1:21 (3:56)

1:21 (5:17)

Next I want to break 5:00.

3200 Got to bed late but slept solid until the morning, didn't feel too sore just kind of tired. There was like 86 people running the two mile so it took a while to get the race started. Ran a .50 warm up and got ready.

Ran in the middle heat with Decker. It was hard and I don't think I did very good. About the 6th lap I picked up my pace and passed a lot of people. felt like I was running faster but I was really just not slowing down I guess. You have to push yourself to not slow down and then push even more to go faster during the race.

1- 1:19

2- 1:25 (2:44)

3- 1:27 (4:12)

4- 1:30 (5:42)

5- 1:31 (7:14)

6- 1:30 (8:44)

7- 1:31 (10:16)

8- 1:21 (11:37)

I think I am scared of the 2 mile. I have to beat the fear of pain and get to that level of my running. I did it in cross country, now I need to bring it to track.

ASICS 2120 (400.33)

Didn't run this morning, I'll make up for it Thursday morning. Practice (.5 warm up) we ran an easy bank run. My shins hurt for most of the run and I had loud feet. Mostly my left foot was slapping whenever I would step. Why? I don't know. Still a pretty good run.

37:29 Total 7:25mi ave 7:59 7:05 6:51 7:13 7:51

Tomorrow we are running 800 repeats. It was this time last year, same workout, when I hurt my hip flexor. I've been reading about last year and thinking about everything. It's not going to happen again!  

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

1- 2:35

2- 2:44

3- 2:45

4- 2:48

5- 2:43

6- 2:47

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

Two big grass loop (1.5) cool down.

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

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

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

1- 1:55

2- 1:56

3- 1:52

4- 1:47

5- 1:44

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

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

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

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

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

47:54 Total 7:58mi ave

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

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

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

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

AT section - 21:25

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

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

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

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

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

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

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

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

Hard run but still good.

8:25mi ave 1:02Total

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

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

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

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

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

Just for fun but still a good run.

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

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

44:05 Total 8:24mi ave

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

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

Goals:

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

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

.50 Warm up. Too early.

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

1- 1:14

2- 2:36 (1:22)

3- 3:59 (1:23)

4- 5:19 (1:20)

.35 warm up.

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

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

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

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

47:43 Total 7:54mi ave

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

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

1:21 Total 8:08mi ave

1- 8:12

2- 8:15

3- 8:01

4- 9:03

5- 8:36

6- 8:22

7- 7:30

8- 8:06

9- 7:38

10- 7:25

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

Asics 2120 (463.08)

Asics Hyper-XC red/maroon Flats (32.45)

Saucony red Spikes (4.5)

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

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

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

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

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

2- 1:20 Right on pace.

3- 1:18 pushed through.

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

5- 1:17 nice

6- 1:18 sweet

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

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

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

 So sweet.

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

22:09 Total 7:22mi ave

7:43 7:32 6:47

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

.80- warm up 6:16

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

27:23 total

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

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

5miles 42:26Total 8:29mi ave

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

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

3miles 24:24Total 8:06mi ave

8:04 8:04 8:09

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

1.80 15:50

1- 2:04

2- 2:01

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

4- 2:01

5- 1:55

1.80 16:44

Really good workout today.

6.15miles

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

3miles 26:37 Total  8:53mi ave

9:15 8:51 8:27

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

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

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

1:02:02 Total 8:11mi ave

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

: )

ASICS 2120 (508.33)

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

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

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

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

2 mile warm up.

 1- 3:58

2- 4:08

2 mile cool down.

5.5 miles

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

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

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

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

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

5:09

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

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

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

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

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

3 miles 23:32 Total 7:49mi ave

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

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

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

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

53:06 Total 8:33mi ave 6.20 miles

 Missionary hair cut after practice.

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

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

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

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

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

Steeplechase was cool to watch.

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

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

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

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

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

WELL CRAP!!!

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

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

: )

Asics 2120 539.43

Saucony spikes 5.5

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

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

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

2 mile DI loop warm up.

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

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

1- 1:15

2- 1:17

3- 1:19

4- 1:13

5- 1:13

6- 1:19

7- 1:22

8- 1:12

9- 1:14

10- 1:15

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

6 miles

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

AT 3.25 - 22:22 (6:51mi ave)

29:14 total 4 miles

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

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

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

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

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

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

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

Today I ran the mile for our practice race. It was pretty windy. Started on pace but slowed down after that and ended up with a 5:25. I just need to do like coach said and get some guts and run faster.

Ran a 2 mile cool down (+ .50 warm up) instead of 3 because I messed up with my watch. My leg is getting better from Monday, it didn't hurt today running fast.

Saucony Spikes (6.5)

AM - Went to the midnight showing of Iron Man last night, so today I slept through first period (teachers aide for coach) and ran AC from my house at like 8:45.

23:17 Total 3 miles 7:44mi ave (8:00 7:45 7:25)

PM - Me and the freshies (trev, kimz, ry) ran the Chuck-a-rama 4 after school. We did a fartlek each mile for about a block. Got going pretty fast on the fartleks, about 5 minute pace.

30:30 Total 4 miles 7:30mi ave (7:55 7:24 7:31 7:09)

Went camping for fathers and sons last night. Had a triple-double animal style burger from In n out, it was really good. Fun weekend.

Started at my house and went down the road and to the mosquito trail. Ran on that trail almost to the sunk car and then turned around and came back the same way. Ran up the hill towards my house but took a left by the park to panarama. Ran up the track and up to the road by Deckers house, across and down to my house.

I pushed myself and ran it pretty fast. My hip and hamstring has been feeling better, just a little sore so that's good. Region next week!

45:08 Total 6 miles 7:31mi ave

7:21 7:29 7:31 7:28 7:53 7:21

Asics 2120 (574.88)

2 mile DI warm up. 4x400. If we hit our last two times we got to do 4 instead of 6. Hard work out, but good. Put my 400s together today for a sub 5 mile.  

1- 1:12 2- 1:17 3- 1:13 4- 1:12

1.5 cool down.

Felt discouraged today. oh well, get over it.

.5 warm up. Last practice. Ran the mosquito trail to the sunk car with the team. Kept it easy. Still a little discouraged, trying to focus and get positive.

Region @ Snow Canyon. Ran a mile with the guys warming up for the 1600. I will run JV tomorrow.

Ran a mile warm up with BY and Decker. Got ready for the JV mile.

1600 I started bad and ended up in the back but I worked my way up to the front. By the second lap I was in about 4th. On the 3rd lap I took the lead and pushed hard. The 3rd lap is always hard and I knew I needed to gut it out. On the final lap I think I was at 3:46ish and coach was telling me to run a 1:14 just like practice. I tried hard to dig and kick to the finish. I held on to win and get a PR by 6 seconds, 5:03. I wanted to break 5 but I feel pretty happy because I know I put it all out there. Felt so dead and exhausted but we live for that.

I think these are right. 1:12 1:18 (2:30) 1:16 (3:46) 1:17

Thought about retiring and not running the 2 mile but talked with my Dad and decided to go for it.

3200 - My friend, sean the thrower, ran a couple laps and threw up. It was funny and he pulled me out way fast on the first lap. Tried to run strong for my last 2 miler and I won. I was pretty tired but ran ok. 11:22, I'll put splits in later.

Fun track meet, everyone did great. The girls tried hard, I feel bad they didn't get what they wanted but they are still so awesome. Boys won region! Some sweet races today.

Region champs

JV 1 and 2 mile champ : )

And now I am done with my high school racing career (besides wasatch this summer). It's been sweet.

Asics 2120 585.88

Spikes 7.5

Flats 34.45

2 mile DI warm up. (Haley, Ruth, Coach, Trev, Austin, Kimz, Goold). R Hamstring and L knee hurt a little on the warm up, besides that felt good. Then we had 4x400 with a slow 400 recovery inbetween each. Felt great about the 400s.

1:13 1:13 1:12 1:11

Two big grass loops cool down, backwards, 1.5.

My mission call should come this week!

Ran on the trail by the river with the team. It was a great run. Tried to jump over a garbage can and almost ate it, but didn't!

38:44 Total 7:22mi ave

Ran with the team until the state people turned around at AC. Coach, Austin, and I kept going and did the top of formaster run. It was hot but still fun and a good run. Probably averaged 7:30ish pace (I think my watch is broken again).

My mission call came today!!!!!

 I'm opening it at 9 tonight, so come over.

Florida Tallahassee Mission.

Spanish Speaking.

I report to the MTC August 13.

I am very excited! I will be serving as a missionary for the Church of Jesus Christ of Latter- day Saints. It's something I have been looking forward to for a long time.

I'll be taking some time off and let my body rest. About a week or so then I'll start training for the Wasatch Back Relay!

Way to go everyone at state track this weekend!!

Asics 2120 (602.38)

Ran around the track (or not track because it is all torn up and just cement) at like 1 am with Ruth. We had a party outside during our crazy Indian Jones marathon. We ran around with everyone with no shoes and played leap frog and just had fun. It was a blast!!!!!

I'm enjoying partying and graduating!!! I'll get running for wasatch soon.

This is me opening my mission call last week. Just wanted to share it with anyone who wants to watch it.

http://www.youtube.com/watch?v=yAYIoPW_R60

I graduated today!

Wasatch Back Relay practice tonight. We met at the Little Valley Stake Center and ran on the trails. I ran with Jordan Els. It was way hard to run after my 2 week break and everything hurt. It's good to get running again.

6.25miles  8:07mi ave 50:29 Total

Ran AC from my house. It was a hard run because my knees (mostly my right) are killing me! I don't know if it's from not running and just hurts to run again or if it is my shoes. I also didn't wear my coreshorts yesterday or today, trying to see if I don't have to wear them anymore (hurts a little). Slowly trying to get back into it, body doesn't feel great.

27:05 Total  8:55mi ave

I'm going up north to Strawberry resevoir on a fishing trip with my Dad, Grandpa, and all the uncles. I hate fishing but it will be fun, just the Boys. I'll run some up there.

: )

So yesterday my Dad and  I drove to Provo before our van broke down. We had to stay in a hotel Thursday night and drive a borrowed truck from JPG up the canyon on Friday. Then on Saturday my Mom had to drive our truck with a big old car hauler up from St. George to get us back home. We had a lot of car trouble on this trip but besides that it was great.

I didn't run today. I was camping so there was no showers and I didn't make time for running (I probably could have), basically I was lazy and just didn't want to.

My R knee hurt very bad after the drive thursday night, I think it was just from being cramped up. I could hardly walk! It feels ok today (sunday), so I can do some serious running to get ready for the Wasatch Back Relay. Being up in the MTNs got me excited for Wasatch!

Well, I think I need to write in my journal better so I don't have to put all this in my RUNNING blog. 

WBR practice. We ran the loop on the river trails. My r hip flexor area hurt and my r knee hurt. I think I'll wear the coreshorts next run and hopefully I should get my new shoes (I ordered some in at the running store), and maybe that will help. I ran with Ethan the whole way. Besides hurting and being out of shape it was a fun run.

51:43 8:26mi ave

Ran the Bank/Maverick run at about 2pm today. I wore the coreshorts, knee still hurt but my hip flexor area felt better (still hurt now and then). It was so hot! I thought I was going to die coming up the last hill to my house, I was so tired. Good to run though. 

32:52 Total 8:08mi ave

8:02 7:54 8:14 8:23

Ran 5 1mile repeats tonight for WBR practice. I ate a ton before I came so I got way sick during the run.

45:06 Total 7:00mi ave

5:42 .75 Warm up

     1- 6:29

     2- 6:22

     3- 6:20 (.97)

     4- 6:31

     5- 6:03 (.93)

7:12 .80 back. My knee killed bad on the way back, I ran so slow back to the church. Still a good work out, fought through the pain and sickness and work hard.

When I got home I just crashed on the floor! I slept for a while and then got up and got ready for the trek tomorrow.

Pine View Stake Pioneer Trek. We left this morning and went to Enterprise to have our Trek. Today was the way hard day. We went 11 miles. There with a killer hill at the end, little food, and it got pretty cold. Still a fun day! Slept under the stars, I looked at the sky for a little until I had to hide in my sleeping bag to stay warm.

Today we went 5 miles. We had to go down the big hill that we came up yesterday but it wasn't that hard. My legs were sore last night and my knee has been hurting. Today was a fun day with lots of activities. Very fun.

Last day. We went 5 miles back home, I think it ended up at 21 miles total. It was an awesome experience and I my second Pioneer Trek. I'm glad I went. Physically it was pretty hard! Spiritually it was great. I also had a lot of fun. Had some fun with the XC Brothers!!! (Decker, Willy, Auston, DG & DG gillespie, ryan curly, n8, i think that was it.

WBR practice. We went the normal loop but I didn't go all the way. My knee was hurt bad and it wasn't getting better and I was going so slow, so I decided not to push it any more. I turned around at 2 miles (was running with Ethan) and ran with N8 for most of the way back.

34:49 Total 7:46 8:41 9:07 8:20 8:30mi ave

I went to Rhett (physical therapist) today and had him look at my knee. He did a heating thing and the electric massage thing and it feels better. I'm going to keep iceing it and stuff and go back to him if I need to and get it better. I also got my new shoes today so that should help a lot.

I'm running the Summer Games 10k and 5k this weekend. I am excited to run it, hopefully my knee will be ok by then. : )

XC practice today. Man I am going to miss Cross Country so much!!!!! I went to run with everyone and to get in shape. It was great. Warm up (.25?) and stuff, then Washington Parkway 5 miler. I wore my new shoes and they feel awesome. My knee also feels a lot better. It still hurts a little to bend but feels tons better since yesterday. I forgot my watch so I don't know times. Ran pretty easy first but then picked it up a lot on Telegraph. Great run.

ASICS 2120 (632.48)

I got the new Asics GT 2130

size 13.

I went to Rhett agian today. He did the same stuff as Monday; heat ultra-sound thing, electric massage thing with heat. Felt really good.

WBR practice. We drove (all the boys in the back of the truck) up to Oak Grove for our run tonight. We ran up this road that was mostly up hill. I ran pretty good, my lungs were burning at first and my knee felt ok. We ran 40 minutes up the hill. I ran 4.15 miles in 40 minutes and then turned around. That is when my knee started hurting. It hurt really bad on the down hill and my hip flexor/ ham string started up too. Decker caught me and ran with me to the finish. I started to feel better the last 2 miles or so. Pretty fun time and a good run.

1:13 Total 8:51mi ave

8:57 9:25 9:58 10:07

9:41 8:43 7:02 7:18   .30 2:03

I might have to take the Utah Summer Games a little easier than I wanted, to get ready for WBR. Getting hurt is always no bueno. I don't have a lot more running time left. Trying to get healthy and have fun. XC Forever.

Took it easy with Decker, everyone else did 800s. We ran easy and had fun. My knee is sore and my legs are tired but I'll just go with what ever tomorrow (summer games 10k). 26:47 Total running time. about 7:49ave.

Got up at 5am and drove up to Cedar with the Deckers (Ross, Josh, Lindsey Pugmire, Austin, and Trevor). Warmed up a little .25 (.50 cool down) and got ready to race. It was cold but once I started running it felt great. The race started and off we went.

1- 6:08 Felt good, first mile.

2- 6:10 (12:18) Decided to try and keep the pace at 6:00 (or close. tried to keep it at least under 6:30 as the race went on).

3- 6:15 (18:33) Got half way, doing good, told myself that the next two miles where going to be the hardest.

4- 6:19 (24:53) Legs were tired and calves tight but I kept pushing through it hard.

5- 6:24 (31:18) Still doing good. Started slowing down but tried to keep going. I really wanted to rest on this mile but I knew I coudn't. Started onto the trail.

6- 6:23 (37:41) Last mile, it was really hard. Still down hill with some up hill. End of the race I was getting tired. There was someone behind me and someone in front of me, ended up passing the guy in front. Just tried to push it in.

38:51. Great time. 3 minute PR. This time is from this course last year. I know it's down hill and everything, but oh well.

My splits got slower and slower but I didn't feel like I was slowing down. I felt like I was keeping a good pace. I need to keep pushing extra hard as the race goes on. Getting better at 10Ks. My knee was sore but it didn't hurt bad, so that is really good!

Good run and a lot of fun. We will see how the 5K goes tomorrow.

Wasatch Meeting Tonight! Deckers, 8pm.

Up at 5am again and drove up with the guys from yesterday. 5K today. Feeling pretty sore and tired but still ready. On the warm up I could tell that my knee was going to be trouble. I started fast but then my knee started to hurt bad. I couldn't bend it and I had to slow down a lot. By the first mile it felt better and I could pick it back up. I felt like I pushed pretty hard. It was a good race. Tried to run a cool down with Decker and Trev, our legs hurt so bad (especially calves)!

1- 5:54

2- 6:07

3- 6:13

18:45

6:02min/mi

Well the summer games were very fun and good races. Now it's time for the WASATCH BACK RELAY!!!!! I am running leg 3, 15, 27. I'll study up on it. I am so excited!

new Asics 2130 (27.35)

I was ordained an elder today.

WBR practice. Decker, Steve O, and Monty really pushed me today. I was pretty tired from the races this weekend but I kept up with them and had a good run. My knee is still a little sore, I have been icing it and it's feeling a lot better.

43:12 Total 7:35mi ave

7:11 7:25 7:34 7:54 7:38 .70 5:28

Went to XC practice today. We ran to the bank on the back road and then ran back on the other road. I ran with the guys from yesterday until the turn around and then I couldn't keep up. My mile splits have been starting fast but slowing down, I'll work on that. r Knee still feels sore but better, I'll keep iceing it. Hip/hamstring was a little sore yesterday but fine today. Good run.

25:41 Total 7:37mi ave

7:09 7:30 7:51 .40 3:10

Woke up and ran this morning by myself. I can't go to WBR practice tonight because I am going to the temple. It will be my first time, I'm nervous and excited about it.

Did the interval workout run fast 1 minute and jog 1 minute. Ran .30 to Panorama and did the first half there, then went to the park, then around my house to finish. Then ran another .30 cool down. Knee still the same. Good workout.

1-  6:33mi pace .15

2- 6:35mi .15

 3- 6:55mi .14

 4- 6:26mi .16

 5- 7:33mi .13

6- 6:50mi .15

7- 6:43mi .15

 8- 6:35mi .15

 9- 6:30mi .15

 10- 6:51mi .15

 11- 7:02mi .14

 12- 7:12mi .14

 1.76 run, 1.23 jog, 3 miles total

I had Rhett work on my r Knee again today. Ultra sound thing and the electric thing (E Stem). I am also going to ice my knee all night tonight. Should be good for tomorrow. I am excited!

Wasatch! I was in van 1 with Coach Ross Decker, Josh Decker, Aaron Montague, (then me), Steve Ott, Tyler from Bingham, and Alex Baker. Van 2 driven by Greg Smith included Danny Gillespie, Dyllen Cafferty, Austin Smith, Corey Kimsey, Trevor Thompson, and Danny Gillespie (injured). We left in the morning and got to the starting line to run at 5. We started out with the big guns, both FRB teams and BYU.

Leg 3 I started my first leg at about 6:30. I was excited to run and I think I started out to fast. It was still a little hot. I got so tired and died the last part of the run. Coach D. ran with me for the last 2 miles or so. That was a hard run. Excited to be into the race.

Leg 3 - 5.6 miles Moderate

41:31 total 7:24 mile pace

1- 6:46

2- 6:58 (13:44)

3- 7:27 (21:12)

4- 7:42 (28:55)

5- 7:55 (36:51)

.61-  4:40 (41:31)

Leg 15 Started this leg a little after 1 am. I ate a gu and it made my stomach kind of sick. I started out very good feeling great. It was fun running through a little residential area passing sighns cheering on the relay in front of houses. It was the middle of the night and very cool temps, awesome. My knee started acting up probably halfway through the run. My knee and feeling like I was going to through up slowed me down. I tried to push through it. The last 1/2 mile or more I was really kicking it in! This leg ended up being longer and the exchange was really confusing but I made it.

Then we got to sleep. I don't know how long but it felt like I slept for a long time.

Leg 15 - 5.04 miles Moderate

37:56 total  7:31 mile pace

1- 7:05

2- 7:29 (14:43)

3- 7:27 (22:02)

4- 7:57 (30:00)

5- 7:33 (37:33)

Leg 27 Started about a quarter to 9am. My run left Kamas and went through Francis. My Moms side of the family is from there. My ancestor were with me! Decker also helped with his pep talk. He told me to have no regrets, it was pretty much my last big run/race before I leave. So with those two things I ran one of the best runs ever! I just pushed myself the whole time, I passed a ton of people and that was pretty fun, it was just great. Coach D. joined me for the last part of the run. So I finished with the best of my 3 legs, feeling tired but awesome. Nice!

Leg 27 - 5.15 miles Moderate

35:55 Total 6:58 mile pace

1- 6:50

2- 7:14 (14:04)

3- 6:54 (20:59)

4- 7:08 (28:07)

5- 6:47 (34:55)

Finish So our Pine View team ended up with 10th place over all, out of what, like 600 or something! We also got 2nd to Davis in the high school division by about an hour. It was so sweet!!!! It was my second year and I am graduated, but I am so glad that I got to go. Congrats to the FRB teams and everyone else. Congrats to the PV Co-ed team. WBR 2008!!

 ASICS 2130 (55.84)

My 19th B-day!

Ib and stretched my legs today because they really hurt. I don't know why, I think they want to run. I'll go tomorrow.

Just stopped running after WBR but ran PVXC this morning. I am just going to run whatever until I leave on my mission because... I like running! It's kind of a weird time right now with nothing to run for besides just running because I like it, XC Forever. Ran a warm up (.20) and all that cool stuff. Then ran to Wells Fargo with everyone and then ran back with Ally. Then ran a couple barefoot grass striders through the sprinklers (.50). Good running, didn't really have any pain so that's good. Nice to run.

3 miles 24:13 Total 8:03mi pace 

ASICS 2130 (59.04)

PVXC this morning in Bloomington on the trails. I ran with everyone for the first 2 miles then I turned around and went back. I was dieing on the way back, I was so tired but still tried to push hard. It was good to run and fun to be with the team.

32:38 Total 8:07mi ave (7:42 7:37 8:40 8:28)

PS - my farewell will be aug 10.

Ran in the rain this afternoon. Random run: down from my house to the park, across to the Panorama track, up to Decker's road, up to the stake center, down and around the street before my house then done.  No coreshorts, felt ok. Out of shape. Still nice to run.

29:38 Total 7:54mi ave

Going to try and run more this week to get in shape for the cruise this weekend, maybe get my metabolizm going more so I can eat tons.   : )

Ran all the way up the road and over to Golds Gym and back. Really got moving the last mile, legs and lungs were burning. Really kicked it in down the hill to my house and it hurt but felt awesome. Sweet run.

23:06 Total 7:25mi ave

first mile 8 something, 7:45ish, last mile 6:40

Bank/Mav run about 8:30pm. Still feeling dinner and that wasn't nice. Didn't worry about pace, just trying to run a little farther. Hard run today.

33:40 Total 8:24mi ave

8:15 8:06 8:21 8:55

Ditched work and went to PVXC. We ran to Sandbergs pond and stopped at Nissons on the way back for some Ultimate Frisbee. Got banged up (knee, chest, finger). Chest hurts pretty bad. My team got killed at first but then we won the game in the end. Awesome game, totally tired after. Then ran back to the school.

The Dark Knight tonight and Cruise tomorrow! So sweet.

Haven't been running since the cruise. I still get on the blog though and see what everyone else has been up to. I leave on my mission in 2 weeks from tomorrow.

Mission time, 1 week from yesterday!

Ran PVXC this afternoon. It was hot! We did a warm up, stretch, and then ran the Greensprings 3 miler. It was great to run and run with those younger guys, besides old coach Holt :) I fell back a little on the way back but pushed it and stayed with them. By the time I finished I thought I was going to die. I'm glad I got out and ran and put myself throught the heat and pain, one last time.

I go to the MTC for my mission early this wednesday morning. I'm very nervous and very excited. Running XC has really help prepare me for a mission. I have learned so many valuable lessons that I will use on a mission.

XC Forever