Train insane or remain the same

1 mile around the school then 1 mile to the cemetery with Austin where we did 3 miles on the grass. Then got a lil more mileage out and headed back to the high school where I ran a lil around the soccer field to finish up miles for the day.

Shout out to everyone that participated in the 2nd annuall pull-up challenge today. Last time we did it I couldn't complete 8. But thanks to my recent increase in daily pull-ups, I not only completed 8, I completed 8, 9, 10, and 11, and got 8 pull ups on my attempt at 12. Did a few pull ups before the challenge and a few after to get to 100 for the day.

Tomorrow we got pre-region. Its gonna be another chillax day.
 

AM: 3.5 on redwood at 6:50 avg. 

PM: 2 mile warm up with 5 strides. The course is like AF where it bottle necks really quick, except its worse, so I sprinted the first 150 and was leading out the race for a lil while. I didn't want to get boxed in, so because of the quick start and being up with the guys that were actually racing, the first mile was a little quick at 5:23, but I was still feeling fresh to death. At the mile marker they were calling 5:35 but it was farther than a mile. Second mile was inside the tempo range at 5:37, cruising along. Last mile picked up the pace and was 5:28. Other than a couple parts, I really like the course. Theres a couple sharp turns which really cut yur momentum but its very flat and we will put up some killer times at region. Hopefully a Top 5 finish as well. Cool down 2.5 miles and then SOLW. Shout out to Asa for screaming like a little girl when austin scared him. BYU on saturday. Got 16:49 last year so 16:30 would be sick. 

2 mile warm up. Easy run to the gazebo, turned left and went a lil passed one of the places the murdock canal crosses the road, then back to the school. Shout out to my man Gibson Ainge cuz I saw him on the run today. Hadn't seen him since the end of school last year. 

AM: 3 miles on redwood at 7:08

PM: Warm up and then pre meet at the groval, 800 in 2:31. Then ran back and solw.

Shout out to Ed Cheserek for gettting 17:09 and Lebron James for getting 17:14

According to my watch, my pace was 5:11 for the first 3 miles. I didnt stop it right when I finished so I dont know the pace for the entire race. Well a 5:11 pace for my time of 15:46 would be 3.04 miles, so that is what i'll put the distance for. But now Sage put it in as 3.08 because thats what I got. Idk what to do. Should this be a pr for me? I got 16:01 at nike which is a 5k 

2 mile warm up. Some strides. Good out good to make sure I wasn't boxed in then backed off a lil and went back to 30-40th place, who knows, but thats one thing I can do better, not go out too conservative. First mile was 5:10 on the watch, 5:17-18 ish on their thing. Jamie wanted us 5:15 so good. Then moved up some spots the second mile. Split on the watch was 5:14, their thing said 10:38 ish. Counted the guys in front of me and I was 15th (Actually in 16th cuz I didn't count garek he was so far ahead, shout out to him) Moved up some more third mile and had a good kick, which was good because we got third by only 4 points. 3rd mile was 5:09 and finished 6th. Happy with the even splits. I think this was our best race of the season cuz everybody had a respectable race. Lots of PR's. I beat my time from last year by a minute and three seconds. They shortened the course from longer than a 5k to 3.08 from my watch, but that still is a lot of time to cut down.

Michael fricking Hinckley. Forgot he didn't have his bib on :/ (how do you forget that?) So he ran without it and they wouldn't take his time down so we had 6 runners on the results. He got 6th so it didn't effect our team score thankfully. It was really fun to hangout with all the guys after the race, before awards and stuff.

5 mile cooldown with the group. Shout out to my cousin Caleb for coming to watch me today. He got off his mission in Denmark about a month ago and is going to byu so he stopped by, and we went to Chipotle's after which was good as always. 

Me and Thom went to practice a lil early so we could get a few more miles in before the workout so we didn't have to do them after. We got 4 and ended at the groval next to airport. Did our stretches and a few strides. The workout was 100,200,300,400,500 meters up the hill at 5k goal pace, equal recovery down, then jump into the next set. We took a break before the last one to get some water. The 100 was flat. The next hundred of the 200 was all increasing incline. The 300 you ran till just before it levels out. 400 you run for a little bit after leveling out. 500 you run for a while after it levels out.  

I ran the workout as even as possible. Just looking down at my watch occasionally the 100 was 5:00, the 200 5:20, and it got slower cuz the hill gets steeper the farther you go up until it levels out. My 5k goal pace is for Nike SW, the flat golf course so there is no way I can do that pace up airport, its just not realistic. So I made sure the effort was there and it was a good workout, I got like 5.75 miles.

Little around the grass, then back to the high school and a stride on the football field.   

Long recovery run with Thom to IM Flash, first time i've ever been up there. Took a while but we didn't push it so it felt decent.    

AM: 3.5 on redwood 

PM: 2 mile warm up. Then switched shoes and did some strides. We had the 6 minute test. Get as far as you can in 6 minutes. I really like it. I had done it three times previously. Got 1925ish meters, then got 1975ish meters, then last xc season Sean and I broke 5 laps and I got 2010ish meters.

Today I got 2045 ish meters, about half the curve. We switched off pacing laps. Collin led us thru at 70, I led us thru at 2:25, Ryan led us thru at 3:40. We hit the mile at 4:52-53, the same time as when me and sean were running it, I had a better 5th lap this time. With 100 meters to go before we hit the mile is when we started to break the somewhat str8 line of drafting and take off. When I say we, it was ryan, thom, collin, and I. Felt good with 200 to go, crossed the line with 6-7 seconds left. With the switching off pacing and stuff it made it so much more easy and fun and jamie said it looked like a pro race. After we did 1.5 miles barefoot around the baseball/soccer fields. Then Chicken Nugget came out after his ACT prep thing and we did a couple miles and switched off pacing him for his 6 minute test, a 400 at about 75. Jumped in the solw with the twins after.      

4 miles and then pre meet. 800 in 2:34. On my run today I was just thinking about how grateful I am for my coach and the awesome team gift that she gave to us today!

Shout out to good ol Vickie Fitz cuz we saw her when we were doing our pre meet. 

2.5 mile warm up. We sat on the line for like 15 minutes before the race started so I just stretched a lil and occasionally did a stride and talked with sorta Talon Hull and Addison Hedges and the cool guys from Weber. Shout out to them for getting third today.

The course bottle-necks after 20 meters no joke, so I sprinted the first part and got out of trouble and then proceeded to control my pace for the first mile, which on the watch was 5:59 haha, at least it was sub 6. And it was mostly uphill. I could have gone a little quicker and maybe caught Joe by the end but I wanted to go on the safe side. I was prolly in 15th ish place. Second mile is downhill and I got 5:02 hahaha lol, hows that for not slowing down the second mile. Feel like I did a good job taking advantage of the down hills and passed some people.

Mile 3. The Mutha Cussa. Got up it, didn't walk. Thats an accomplishment. I dont know how to describe it. Unless you've ran there idk if you know how much it wipes you out. The cadence kinda takes a hit after it. There were a ton of Lehi people on the sides of the trail a little ways after it cheering us on and I wanted to speed up for them to make it look like I was killing it but I was going like 6:30 pace and there was nothing I could do about it haha. Mile 3 split was 6:05. Held on pretty well. Joe started a lot faster than me so he was coming back to me, but I didn't have enough to catch him by the end. He got 17:06, I got 17:10. 7th, so first team varsity. Got a sick shirt. I was very happy with myself and the team. We took second behind AF and ahead of Weber. 35, 76, 91. Thomas had an awesome race and finished in 17:18 and 8th place. Then Ryan in 14th, Collin did good. Austin didn't run because he had some pain in his foot, he got it checked and its not a stress fracture. So thats good. Guppy got 4th overall in the girls varsity and the team got 3rd so shout out to them! 2.75ish cooldown with the homies around the course.

Shout out to Asa for hosting a sick Utah vs. Utah St. viewing party thing. Shout out to Papa Hagert for coming out and supporting Lehi XC today! Shout out to Mama Biles for cheering me on and the herriman volunteers for heckling me after the race. You guys the real mvp's. In the words of Kallie Bunnell. h8ers are my motiv8ers.   

Nice run on the murdock canal trail. Weather was beaut and it was a fun time. Avg pace 6:54 feeling good. Power ball and comp cred to Thom. 

Played fugative at Ian Hansen's party and got around 1.5 of barefoot running cuz I was wearing sandals. I wont count it on the daily miles but ill add it to the barefoot mileage thingy. Me and Thom destroyed the competition. 

2 miles and then whistle hills (3x 15,20,25sec with an extra 30 at the end of the last set) in the cemetary for the first of four workouts in awesome week. It was good. Then we finished up miles to the jungle by the spinny park but instead of going on the road we went to the left and found this cool trail that went for like a mile and then popped out in between sami's house and the gazebo. Thought that I was gonna be at high mileage this week but we're dropping it down cuz of high intensity which is good. Fun stuff coming up this week.

AM: 3 on redwood. The boost still feel good.

PM: 2 miles warm up, mile of speed changes, changed shoes (jk just wanted to sound like Garek) then did the dream mile and a half. It went pretty good. 6 seconds off a pr, aint too bad. Collin and Kobe both had HUGE pr's today so shout out to them. First mile was 5:36. Cool stuff. Forgot about my morning run so went a lil over. 

Shout out to Darren Harman, my boy from Maryland that was my homie at the byu camp cuz he's in town visiting UVU. Hopefully we can find a time to go running together.   

Sick lunch with Collin at Thoms house and then easy distance run into willow park at 7:31 avg. Shout out to Roxberry for supplying us with some free green smoothies.     

Drove up to Sugar House park with Thom, Kobe, Collin, Michael, and Austin. 2 miles of warm up and strides. Then 5x1 mile repeats with 4 minutes rest. 5:16, 5:16, Third one half of us thought we were going one way the other half another way. Had to u turn and crap. 5:26, 5:26. Got confused of when my watch was gonna lap so I thought I was gonna end earlier than I did. Ended in 5:24. 1.5 mile cool down.

Shout out to Kobe's phone for having the worst navigation ever and getting us lost and turning us finding a McDonald's, into a 45 minute cruise around slc.

Final workout of awesome week. It was 6x1000 at 5k pace, recover 200 meters, sprint 200 meters, then 3 minutes rest with the first part active. Times were as i can remember. 3:07, 27, 3:10, 27, 3:07, 28, 3:09, 27, 3:09, 27, 3:09, 26. The 1000's werent too bad. 200's kinda wore you out. It was a cool workout i've never done before. Couple laps cool down and then solw. 

Shout out to Sami cuz she's killed the calculus and sports medicine tests.

6 miles starting at the cemetery onto the rail trail and back at 7:11 avg then 3 miles on the grass barefoot which felt nice. 

AM: 3 miles on redwood

PM: 1 mile warmup, then 3 out towards freedom. 

It's ole Thomas Heaps' birthday today! So everyone send him a text (801-473-5159) and tell him how awesome he is!   

Woke up at 4:45 to be at the school for mascot bowl stuff. We got our ref shirts, were on the news, I got to hang with chicken nugget and some sick mascots, ate some donuts. I'd call it a success. 

3 miles and then two miles of speed changes on the turf. Other than the turf being 100 degrees it was a fun time. Then finished to 9. Went to go ice bath but it was off so me and ole sami #womancrushtuesday? went to get powerballs at thoms and I destroyed her in tramp basketball   

Went to the first ever Alpine School Districts captains academy. Joe, Jamison, Peyton, Jared Slye from PG and James Lewis from Westlake were there. It was a really fun time hanging out some guys I already knew and got to meet some new guys. They had kneaders pasteries when we got there and then chick fil a for lunch and the speakers were good so it was sick.

Garison ran part of his miles and was back at the high school so we ran together for 2 miles and had an awesome talk about life and stuff. Then we stopped by the spinny park and stretched and talked more about life. Then he went back and I headed towards mt. ridge jr high. It was a good run, a little hot at the start. Legs felt good, 7:05 avg. 

Hey guys. We just stopped at Asa's house and are hanging lol, so I got a couple miles in and its feeling pretty good so far. When I get home i'll get back to you. 

So we played football and jumped on the tramp at asa's house for a while and then we headed back to the high school cuz no one else needed miles. I ran around the overpass by pioneer crossing and got some extra but didn't want to run around any more.

solw real quick and then went to the math club competition with dallin and the twins. It was sick. I did like a problem and then had some pizza and won the movie Three Amigo's and some coke. We had some fun on snapchat on the way home and at the high school. I ended up getting coke in my hair and that was not fun. Then Dallin came to my house and we played 5 games of ping pong and I won 3-2 :) it was so fun. Now I gotta go pack for firman. 

AM: 3 miles on redwood before heading to the school. 

PM: Bus ride up was sick. Got to the course and warmed up 1.5 around then ran the course. Then did like a 600 at race pace. Then we hung out with ol Holt and the pv babes haha. I didn't recognize holt at first cuz he had a sweet head of hair on him. He said he was trying to be like me and I was so hyped. Good talk with them, it was cool actually meeting them for the first time lol.  

Got a decent sleep. Shout out to my parents cuz we got to the course and they bought me a sweat shirt and new spikes cuz i kinda lost mine. I needed new ones so it wasn't super bad. 2 mile warm up, strides, drills, whatevs. We were on the left side of the thingy, or the inside so that was good. I got a good start. I was really nervous tho, I couldn't open my stride that much or someone would clip me and i'd possibly get trampled cuz it was packed. First mile was 4:58. Relaxed. Within stricking distance. Second mile was good. Moved up. 5:13. Good but just a tad slower than I would like it to be. It was pretty fun hearing corbin talley screaming at his davis guys cuz me and ryan were passing all of them lol. Third mile was 5:06 for a 3 mile pr of 15:17. Was around Garret Barton and Travis Feeny for some of this. Closed on them before the beach, then kinda backed off. Got on the grass, closed. Backed off on the hill. Then me and ryan passed them on the top. Had a good kick but the u-turn sucked. Finished in 15:43, 2 spots behind joe benson cuz he passed a guy right before the end. 9th place. Really fun race. From sophomore to junior year at this race I cut off 37 seconds. From junior to senior year i cut off....wait for it..... 37 seconds.   

We were the 2nd team to get 2 runners in, behind timp. We were the 2nd team to get 3 runners in, behind great oak. We were the second team to get 4 runners in, behind timp. It was just our 5th and back didnt have good days so we ended up 4th. Only 12 points off of timp for first place, and only 7 points off of davis for third place. 

Shout out to Guppy for beating Aubrey Argyle! She got 12th. 

Shout out to Pine View for getting 5th as a team! 

AM: 5.5 at like 6:40 before heading to school. 

PM: Had the mascot bowl today. Was working on it from 8am to 10pm. Sometimes we didn't have much to do and sat around but I was standing for hours. It was a fun time tho and a cool experience. After we got done at 10 I went and did 2.5 miles on main street. I was feeling good and it was a lil scary so I was going 6:30. After the 2.5 met up with Asa and we ran to sami's. Then back down by the church the other way. Talked about life after we were done. It was sick. Finished with about 6.5 and 12 for the day.    

AM: 3 on redwood. 

PM: 2.5 and then pyramid workout on the track. 200, 400, 800, 1600, 800, 400, 200. All at 5k pace with 1 min, 2 min, 3 or 4 min? 3 or 4. 2 min, 1 min active rest. Got 39, 80, 2:36. After that I was done letting the other guys pace. 5:03, 2:30, 73, 27. 3 miles cooldown.

Shout out to Holt and the PV girls for taking a sick race day selfie and getting on runnerspace. 

Shout out to Garek for once again being nominated for national performance of the week. Go onto dyestat.com and vote for him. 

3.75 and then some 5k paced strides in the cemetery. Gradual uphill. It was like 100 meters and then a little loop around. 1 mile on the grass around the cemetery. Then took the shoes off and 4 barefoot miles around the cemetery. Then finished up back to the high school.