Train insane or remain the same

Got in 3.25 miles and then 2x mile repeats in the pit. Our range was 5:10-5:24 and i got 5:14 and 5:11. It was hard and long because we dont do mile repeats that often, and i'm used to 400's and stuff, but a very good workout and I was feeling good. Then I finished up to 10 really slowly.

Been getting a ton of calls today, i wonder why

Birthday shout out to my homie Strrt. He kills it and is apart of the awesome senior class that i look up to so much. Shout out to Stewart for working extremely hard all his years at lehi, he had to put up so much with his diabetus at times but he still worked his but off and he's going on a mish so thats sick.   

Recovery 8.5 miles at 7:35 avg pace. Out and back up airport, thru the grove in the dip and towards smiths. Shout out to the Spring of Living Waters cuz it is the greatest thing on this earth.    

Today we had 10 pickups, for 90 seconds, at 2mile pace, with 90 seconds active rest in between. We ran towards thanksgiving point and I was doing good till 8. The pace on my watch was bouncing around a little bit but I think my avg was 4:50. Then once we hit the 8th one my legs felt really heavy and i couldn't speed up. So for that one I went 5:30. Then on the 9th one I was like 6 minutes. So I took a break and went with chicken nugget who was a little farther back. Cuz if im in the middle with no one, might as well stop and work with a teammate. We ran the last one 5:10 pace. Good workout cuz without spikes and on road and stuff, 9:40 pace was pretty good. Didn't finish well but not every workout is great.    

10 easy at 7:31 average pace. Felt nice and relaxing till the last couple miles when it got really hot but it was a good run. BYU camp next week along with super high mileage, im so hyped!

4 easy miles at 7:24 before I headed off the the Byu xc camp. Been here for a few hours and it's pretty sick. Tonight we will do around 2 miles, at kinda tempo pace to put us in our groups. Shout out to all the babes here I'm gonna slay. 

So for our first run of the camp we did a slightly hard 2.18 miles to decide what training group we are in. I started off relatively easy and went 5:49 for the first mile and was in like 40th pace because there's a ton of noobs who sprint and hen die. Then the second mile I ran 5:33 and had a sick negative split getting a lot closer to the leaders by the end I was just a few seconds behind garek and he leaders and got in group 1, the fastest one. I got in group 1 last year and I'm way faster now so I was expecting that. 2.18 miles at 5:43 average pace. Then a 2 mile cool down at 7:18. 

Last year we did an easy run in the morning and then a fartlek workout at about 5 and it was over 100 degrees, so this year they switched it up so it was perfect weather. Each morning we would head out for our run at 6:45 so i was cold when we got to kawanis, but by the time we were doing it, I was sweating but it wasnt hot at all. The workout was 5 min on, 5 min off, 4 min on, 4 min off, so on down to 1. We got a 4 minute warm up, so the five was really hard I was just getting my legs warmed up. I was in the back for the 5 and 4 and then in the middle for the 3 and then in the front for 2 and 1. Here's how long it was and how far I went.

5:02- .87

4:00- .73

3:07- .55

2:02- .39

1:00- .20

Good hard workout. If yur not familiar with Kawanis Park, its kinda a square and the north and south are flat, then the east side is uphill and the west side is downhill. And one lap is a mile, so we got a little bit of everything. Cool down to 7.  

Tuesdays second run was on the Provo River Trail. I only had 3 miles left for the day so an easy 3 at 7:31. One of the tunnels, that goes under one of the roads was totally flooded and went up to my ankles so we cruised thru it and it got me hecka turnt and my shoes felt like I ran thru a few water jumps. 

Tuesday night we had the dance and it was a good time with the homies.  

Headed up to the Y on the mountain but went on a different trail and it is a fricking sick trail hahaha. So my average for the run was 8:06 but trust me, I was pushing harder than a normal 8 minute mile run, there were some large uphill climbs. 5.5 miles 

The second run was at Stewart Falls. I didn't pack anything long sleeved so when they told us to bring a second layer I was just like um ok. It was cold before we started running cuz I was just sitting there getting wet but once we started you warmed right up. It was 2.25 up to the falls. It was aweful. The weeds and plants were way overgrown so your legs were hitting them every step and you got rashes all on them. I told myself there was no way I was going under the water fall cuz it was so cold but once you got up there, you were soaked so why not. It was freezing but super fun! Ran back a different way and finished at 4.5 

Then we were supposed to go to seven peaks but it got cancelled because of the weather so we had a second dance haha and I totally slayed all the babes but this girl from georgia in particular. Then it was pouring rain when we were supposed to walk back to our dorm from the idp, so we all grouped up and then sprinted a quarter mile back to our dorm in the pouring rain, in skater shoes. It was the funnest thing ever. 

Got to sleep in till 7:15. I had just a bowl of oatmeal for breakfast so i wouldn't be stuffed for the race. Had a clinic and then walked over to Kawanis. It was going to be 2 laps of the park, or 2miles. It ended up to be a little short. It was hot and very sunny so I warmed up 1.5 and tried to stay out of the sun as much as possible. Felt good before the race. I had hit my foot the night before, the one that had bothered me last week but it didnt hurt for the race so I was very happy. Shout out to Collin for once again letting me wear his spikes cuz mine got lost at region.

I got out decent up the first hill, nothing crazy. After the first lap of just going along I was in 14th and hit 5:21 at the mile mark. Pushed the slight uphill and then backed off a little on the steep uphill. Once it leveled out and the rest of the race is downhill or flat I started pushing it. One of the guys that I became good friends with over the course of the camp was Darren Harman. He's from Maryland and was in my van group. We were near each other the entire race, and switched off pushing the pace. He was ahead of me going into the last half mile. We started kicking and I was tired so I just went along with him. Hit a little downhill with only a couple hundred to go and I passed him and started really picking it up. Closed a lot of the gap on Jack Bluth (my bud from Georgia) and Camden Smith (Matt Jones' cousin) but I waited too long. I could have got them if I didn't leave so much till the end of the race. That is one thing I'm going to work on this season. I ended up 6th place, respectable for how deep the camp was this year. It was my boy Garek 9:34, Ryan 10:02, Colter from Davis 10:07, Jack and Camden both 10:14, me 10:16 and Darren 10:22.

The camp was so much fun this year, even better than last year which I didn't think was possible. Shout out to all the sick homies that made it fun Garek, Danny, Colter, Duncan, Aubrey, Allie, Darren and all the people in my van, Zach Wood, Caleb, Camden, Hershel, John, our counselor Mckay, Braydon Mclelland our van driver and ex AF Caveman, Steve the dunk specialist, Kate, Emma, and all the other babes I slayed. To make the camp even better, I was given the Evan Jager look-a-like award, and I got this sick medal haha it made me pretty happy. Thanks to all the coaches, athletes, and other staff that made it possible. 

1.5 mile cool down and then after most people had left I went on a run with Garek, Danny, Colter, Duncan, John Harper, Jared Wared, and some other dudes. It should have been easy but the other guys pushed it and it was more like a run with increasing paces and ended like a tempo haha. Our splits were 7:02, 6:27, 6:14. 5:22. The last mile was all gradual down hill so it didn't feel as hard as a normal 5:22 would so thats better.    

Ran with Michael. We ran 4 out from the highschool towards my old house cuz he only had 8 miles. Then when we got back, michael hopped on his bike and biked next to me and we 2 miles to his house. Then I ran back to the highschool to get 12. First 8 miles at 7:04 avg and then got tired and didn't have michael running with me so i took it easy at 7:39 after that. 

14 miles to end the week. 7 out on the Murdock canal trail, a little passed highland glen park. It was hard but not as hard as I thought it would be going 14. 7:59 first mile haha getting my legs loose after the race a couple days ago and stuff, then 7:21, 7:16, 7:17, 7:18, 7:32, 7:15, 7:18, 7:13, 7:12, 6:56, 7:06, 7:20, 6:54. 

There were a few miles that dropped off a lil, but most of the miles were 7:21 to 7:12, so I was very pleased with that. 7:18 avg pace for the entire run. Very good run to complete one of the best training weeks I've ever had. In a pre season ranking the Lehi boys came came in at 21st in the nation so if our guys that have had some injuries get healthy we can do awesome things this year. 

Shout out to Jacob Roberts the speed skater, who also ran a little bit of track for us this year, cuz I saw him out getting a run in. 

Shout out to me for putting in 66 miles this week and being the highest in the mileage board I ever have.

Everyone else did Dream Mile and a half while me and ryan just jogged it because we did speed stuff last week. We got 11:08. Then we finished up miles, ryan and michael turned back early because of their low miles. Me and nug ran down the big dipper and up the little dipper towards smiths and then back. Easy pace with some fun hills. 

8 mile distance run. 4 miles out on the rail trail to the chasm and back. 7:37, 6:39, 6:48, 6:48, 6:32, 6:34, 6:33, 6:25. Average pace 6:46. Little faster than I normally would have liked but because i didn't do the dream mile and a half yesterday and dont have speed till thursday or friday it was ok. 

Shout out to my mom for knowing the name of the spring of living waters

Shout out to Little Ath cuz i saw her on the ol' run
 

7:11 avg. Out and back, Eaglecrest Elementary. After we went to Thoms house and got the best tasting powerballs ever. Then we jumped in the SOLW. Good luck to the bae @destinycollins in Columbia tonight.

1 mile and then Jackie wanted to run on a softer surface cuz something was bothering her so we packed 10 guys into thoms truck, or the back of thoms truck and drove to the murdock canal for 9 more miles. 7:08 avg pace. Cadence was 166 spm. Kept it easy for the tempo tomorrow. But then we got back and we had a weight workout and the squats and stuff wrecked me so I'm already feeling sore. Hopefully all goes well.

Introduced Brad to the solw. 

Shout out to Maddy Kauffman cuz she becomes an adult today!

1.5 miles and then 3.5 mile tempo. As always our pace was 5:30-5;45. Our splits were 5:41, 5:37, 5:44, 5:20 for .5  Shout out to Collin for leading it and making it easier for the rest of us. Felt great going into the break away point at 2.5 miles. Me and Ryan split off and sped up a little bit, still felt good. Everyone did awesome. 5:38 avg for the 3.5 

After finished up 10 and then went to the Hinckleys for breakfast with the missionaries and some team bonding games of sting pong.   

12 miles on the Ridge Trail up AF canyon, we call it the real deal. Its got plenty of up and down hill so my avg pace was 8:42 #dontjudge Going out it has one tough up hill around 3.5 and then a lil before the 5 mile mark another uphill that is the hardest hill I know that comes to mind. It kicks my trash, i dont even like talking about it. Austin, Collin, and Michael had 8 miles today so they didn't have to run up it. Me and thom need another mile so we choose this trail and it just climbed the whole mile. Sweet. And the way back wasn't that much better cuz the downhill is ugh. The last climb with a half mile to go wasn't as hard as I remember. Hard but fun day cuz I was with my boys.  

3 miles and then whistle hills. Sprints up a gradual hill for 15,20, and 25 seconds. Rest is jogging down to the start line. 3 sets. First set was good, then I kinda fell off a little but it was still a good workout. Finished to 8 after.

Shout out to Sami for bumping up the mileage and for sharing her super good hot chocolate and toast with me #heartemoji

Shout out to Brynlie Cox for getting her mornin run in

Shout out to Conner Mantz cuz he leaves for his mission in Ghana this week. I've looked up to Conner ever since I started running for lehi and watching him kick trash and win a plethora of races on his way to an illustrious high school career. I got to know him a lil this track season and he's such a cool guy. He's gonna kill it on the mish and in college.

Spinny park thru the jungle to the fishy park. At the church down the road we turned right and had a mile of gradual down hill to 3.5 out for 8 total. Core after. SOLW. Then we broke into Thoms house and played tramp bball.

2.5ish miles and then 6x600s at 5k pace @ the grass oval above the cemetary. Splits were 2:01, 1:54, 1:54, 1:56, 1:57, 1:51. Decent workout. First one was obviously bad, but we got back on track after that. We need to work on hitting the splits and not worrying about the other guys and team stuff but were working and getting better and stuff. Cool down to 8. Core.

Shout out to Brad for coming out and getting in shape and throwing down some sick dunks with me yesterday.

Shout out to Adela, jackies friend from usu who went to oklahoma state for three years, cuz she knows Cerake Geberkidane and she d8ed thee Chad Noelle for like a year. Chad won the 1500 at the ncaa championships this year! And she's gettting me a sick Oklahoma State Jersey for free!

Shout out to Kylie for breaking my heart  

AM: Warm up and then ran to the grass oval. 1 mile and then some dope games of capture the flag. My team of me, collin, thom, brad, and others won 2-1. We played for like an hour so once we were done I was hecka tired so I will do a night run.

PM: 4.25 at 7:15 pace. Mile repeats tomorrow, going for all of them around 5:15

Awesome work out today. 4x mile repeats in the pit. You could call it the lehi version dirt mile. Range was 5:10-5:21 with 5 minutes recovery but we got like 6 minutes each time. Was planning on doing 3 but after the third I was still feeling good and new I could do another one on pace. Splits were 5:15, 5:14, 5:14, 5:13 #clockwork. Fun workout, wasn't having to kill myself to hit the time. Everybody was gone today so it was just me and the watch doing the pacing. Really happy with where I am right now. Cool down to 10.

Shout out to Big T (thomas phillips) he is a sick soccer player and comes and runs with us and even did 4 repeats with me today. 

Ran with Thom. We ran to smiths and then turned right and went passed pizza pie. Went a different way back, by mountain ridge jr high. and freedom. Avg pace was 7:21. Good run. Camp next tuesday-thursday. 

Forgot to set my alarm this morning but the extra sleep felt really nice cuz I was up late watching Paul Blart Mall Cop 2. It was sick. There was a breeze so it wasn't hot but then the breeze turned into a wind storm and it sucked really bad. Avg pace 7:00. 

Shout out to us because next three days are trail running and high mileage! #turnips

Shout out to Brayden Youngberg and Addison Hedges from Weber cuz I just checked out their sick blogs. Brayden even has me in his favs.   
 

First day of XC camp. We started at tibble fork, me and Thom having the highest mileage ran to Silver Lake and back. Papa Heaps also ran with us so shout out to him. But also shout out to him because he turns 43 today! The trail was cool till a lil before silver lake it got super rocky. But the lake was beautiful and we got some sick pics. Running down kinda made my joints hurt but it wasn't too bad. We got back a long time after everybody else so I ice bathed in the solw. Weird thinking this will be my last camp.

Second day of camp. We ran the trail on the outskirts of Deer Creek like last year. 12 miles at 6:52 avg. Has some hills but mostly rolling so you can get some nice speed on the downhills. There was a rather large hill at 5.3 and then with like 3 miles to go but it was all good clean fun. Had a nice time swimming around after the run.

Shout out to all the chumps who get back before me and Thom and drink the chocolate milk. Savages.

Shout out to Collin for getting some rad sunburns and having rad hair #baaaaaallllleeeerrrr

Last day of camp today #cryingemoji We did the Bonneville Shoreline Trail, also known as bacon salmon turkey #hazzahhazzah First 5 is relatively downhill and then next 5 is relatively uphill so it was a tuff day. But It definitely was not as hard as I remembered it from last year. My legs were feeling it from the other two days of camp too. I need some recovery runs now. 

After we went to this clubhouse and had lunch and then had a pool party so shout out to Dylans parents for making that happen. Then went and ice bathed and had food and played sting pong at the Hinckleys. Shout out to Asa for beating me twice in 2K12, black top style.

Happy Birthday shout out to the dm queen Alli P! It took forever but she finally turned 16 and we can go on sick d8s 

Shout out to Jamie's mom for setting us up with some sick snow cones

Met up with Thom, Austin, Michael, Collin and Riley this morning. Normal warm up loop and then a mile to the cemetary. I wanted some grass running so we took our shoes off and did two laps around the perimeter. Then finished up 8. Did my core after and am about to head over to the solw.

Computer and Protein shake cred to Thomas Matthew Alma Heaps