Train insane or remain the same

7.75 at 6:20

4.25 at 6:41

3.75 didn't get the pace

4.25 at 6:46 

2xmile,1x800 in 5:17,5:18,2:28. 9 miles total

4.75 at 6:57

4.75 at 7:00

3x800 at 2:33,2:29,2:28 finished to 5

3.25 at 7:00

5.25 at 6:20 

2xmile at 5:13,5:13 a few miles and then 2x800 at 2:34,2:28. 10 miles total. 

4.75 at 6:38 

4.75 at 6:36

4.25 at 6:44

3.5 at 7:31 

6.25 at 6:11

4.75 at 6:36

3x800 repeats at 2:33,2:28,2:27. 4.75 total

5 at 6:26

4.5 and 4 fartleks. Overall pace was 6:44

3x1mile repeats at a track in Paris by where we were going to play soccer after. It wasn't a full 400 meters so I just ran around til my watch beeped. 2 miles warm up, some strides. 5:04 and 4:56 for the first two. A lot faster than I thought it would be. Each one I went out fast and ended slow. The third I ran more even but I still faded. With .1 to go I started dry heaving and couldn't get myself to keep going. 4:35 for .91. Did some cooldown barefoot around the soccer field. 8 total. 

4 at 6:52

4 at 7:05

4xuphill 400's at Parc de Sceaux in 1:15,1:14,1:13,1:13. 5 miles total. 

3.75 at 7:21 

4.25 at 6:33

MISSION 5K TIME TRIAL 3. Went to Stade Charléty by Cité Universitaire. Turns out the track has one normal curve and the other one cuts off some distance and is a rounded right angle. I ran in the outside lane and each lap turned out to be the right distance. 2 mile warm up, strides. It was getting pretty cold by the time I started. Part way through it started snowing. Finishing time was 16:39 with laps of 1:17,20,21,21,21,20,21,20,19,20,21,17 and .13 in 35. Really happy with how it went. I was in a nice rhythm and had a fun time. Cooldown to 6.5 for the day. 

4.5 at 6:47 

2.75 at 7:31 

3.5 at 7:50

4.5 at 6:39 

10.5 total. 6 mile tempo around Parc de Sceaux 6:02,5:47,5:53,5:48,5:48,5:41.  Felt really good. Very excited for the Half Marathon. 

5.75 at 6:31

4.25 at 6:18

4.75 at 6:15

2xmile in 5:08,5:08. 4.5 total

8.5 at 6:33

4.5 at 6:42

4.5 at 6:26

4x400 steep uphill repeats. There is a very large hill right by the park and it's even long too. Steep uphill for .20 and then it starts to flatten out. Times were 1:36,36,37,35. 3.75 total

5.25 at 6:36

5.25 at 6:23

8.25 at 6:41

2.75 at 7:23

4.25 at 6:57

Fartleks. 3 at 7:48

4.5 at 7:48 

3.5 at 7:10 

2.5 tempo at 6:00 and some strides. 4.25 total

2.75 at 8:16

3.75 at 7:13 

2.5 at 7:58 

4.25 at 7:55 30 minute stationary bike

5.25 at 7:47. 30 minute stationary bike

4.25 at 6:52

60 minute stationary bike

5.25 at 6:23

5 at 6:15. 30 minute sb 

60 minute sb 

3 mile tempo at 6:07,06,08. 4.75 at 6:33

60 min stationary bike

4.75 at 6:23

7 at 6:33 

6.25 at 7:23 

3 in La Rochelle! 30 min sb. 

4.25 at 6:31. 30 min sb

5.25 at 6:20. 30 min sb

5 at 6:18

4x400 at goal mile pace (4:30) hit 70,68,67,67. A little over 1 min rest in between. 4 mile cooldown. 7.25 total. 

3.75 at 7:31

4 at 7:15. 30 min sb

4 at 7:03 

4.75 at 6:28

3.25 at 7:11 

400,800,400,800. 4's at mile pace and 8's at 2 mile. Hit 69,2:29,67,2:26. 90 seconds rest in between. Cooldown to 8

15 min sb

3.75 at 6:52. 25 min sb

3.5 at 6:38

4.5 at 6:47

4 mile tempo at 5:59 avg. 5 miles total

3 mile warm up, strides. 4,4,8,4,4,8. Hit 66,69,2:31,68,67,2:28. Cooldown to 9

First 4 at 5:54. Cooldown to 5

4.5 at 6:12. 35 min sb

4.5 at 6:02 

4.5 at 6:15 

5 at 6:18 

3 mile warm up, strides. 2x2,2,4. 2's at 800 and 4's at mile. 45 second rest and then 3 between sets. Hit 30,30,68,32,31,64. Cooldown to 9.75

4.25 at 6:20 

4.25 at 6:29. 30 min sb

2 mile tempo 5:29,5:28. 3.25 total. 30 min sb

4.5 at 6:18

Workout was 6x400 at mile and 3x200 at 800. Hit 68,68,68,68,68,68,29,31,29. Cooldown to 6.75

4 at 6:34 

3 at 6:32

Some simple fartleks,  4.25 at 6:37 

4.5 in 30 ish minutes. Not too sure.

MISSION MILE TIME TRIAL #6 Warm up and strides. I wasn't sure what kind of shape I was in yet so just wanted to go out and run hard. It seemed like I had slower third laps when doing it in Épinal so I wanted to be better on that. Splits were 1:11,2:24,3:35, and 4:40. Pleased with the result but still have things to improve. Got 9.5 in on the day with 2 barefoot on the grass. 

20 min sb 

4 at 6:15 

4.75 at 6:29

Mile and a half warm up. 2 mile tempo in 10:50 (5:30,20) 4.25 total. 30 min sb. 

5 at 6:21. 45 min sb

8 at 6:09. Splits were 6:49, 6:18, 6:20, 6:10, 6:10, 5:55, 5:53, 5:26. 

4.5 at 7:18

5 at 6:39, 25 min sb

3.75 at 6:17

5 at 6:04 (last three at 5:49,5:39,5:29

4 at 6:15, 25 min sb 

Warm up, strides, workout was 15x400, 5 at 5k (78) 2 mile (74) mile (69) hit 78,78,77,78,76,74,74,74,75,74,68,69,69,69,65. Cooldown barefoot on the grass to 10.25 for the day.

3.5 at 6:23, 40 min sb

5.25 at 6:28. 45 min sb 

5 at 6:12. 30 min sb

3 at 7:32

30 min sb

5x1000 at 3:08,07,07,08,03. Cooldown to 10.5 on the day

4.5 at 6:23 35 min sb

5 at 6:39 

5 at 6:29 

5 at 6:28 

5 at 6:29

9 on the track at 6:00 then 2.5 barefoot on the grass at 6:54. 11.5 total. 

5 at 6:38

3.75 at 6:41 

5 at 6:07 

AM 5 at 6:07, PM 4 at 6:18 

5 at 6:17

10 at 6:03 and then 2 chill miles

AM 5 at 6:17 PM 4 at 6:26 

5 at 6:27 

5.25 at 6:15 

4 at 6:28

5 at 6:25

12 at 6:12 

5.25 at 6:20 

4 at 6:38 

5 at 6:13

12 at 6:24

5 at 6:18

5 at 5:59

5 at 6:09

5 at 6:10

13 at 6:13

5 at 6:04

First run back in UTAH!!! Ran on the path on Redwood where I would do my am runs. 6:46 avg pace. Elevation wasn't bad. 

4.5 out on the Jordan River path. Had my dad bike next to me and we had good conversation. 6:23 avg pace. 

Didn't have my watch. I had 30 minutes and used the timer on my phone. Started at Skyridge and climbed the dirt trail on the other side of Timp Highway (where we did our super legendary run the last xc practice I went to before the mish) I had a doc apptment earlier so I had to run later and it was hot. Hadn't run much hills so after a bit of that I decided to turn around and do something different. Ran down to pretty much Brady's house and then back to Skyridge. Estimated miles is 4.25. 

First trail run back in Utah! Met the LP gang at Lambert. It was Galen, Jamison, Cole Gray, and an older guy whose name I didn't catch. The first couple miles up the mtn were tough, after not having hills to run up in FR. It was a good time nonetheless. 40 minutes, 5.5 miles. 

Went and ice bathed after. 

7.50 at 7:05. Run with my main man Garek B. Started at Sugar House Park and ran one of the classic Bill Cobler summer street runs. 

6 at 6:41. Ran with my main slim Christian. We started at Riverton High School and ran down to Red Wood. Out and back. 

7.75 at 6:38. Started at Discount Tire and ran to Lehi on main, turned and went over to Wynes. Checked to see if the spring was on, it was. Sami's mom was in the park and so I got to catch up with her for a while. Went up airport, down to Costco, and back to Discount. 

Ice bath in the spring. 

9 at 6:41 on the Jordan River trail with my dad on the bike.

Met up with past teammate, fellow Lehi alum, Ryan Raff. We started at Lehi and had a very chill run down to Willowcreek, over one street to the north, and then back. 40 minutes and got in 6 miles. 

So my Hoka Clifton’s were packed away safely during my mission and they don’t have an insane amount of mileage so I wanted to get them out, see how they feel and all that. Very first part of the run I was a little scared, they felt interesting, but after the first part they started to feel really good, really soft. Excited to run more in them.  

Herriman Trails 50 minutes / 7.3 and then 6x100 strides. 

Went with Steady Parker up to the ol Herriman cross country course and met Christian and Jamison. From the start Christian and Parker went out hard, but I was taking it easy. Ran all around the old course and other trails out there. It was really fun. If you wanted to run hills, there are some pretty large ones out there. Did my 50 minutes and got just over 7.25. Then went to a flat street and did 6 strides. 

Met up with Steady Parker at Dry Creek. Ran over to the cemetery where the team was and got Satchell, Thomas, Ben. Fast downhill mile by Sego Lilly 6:00, Wynes 6:06, down main 6:08, to Pioneer 6:10. I wanted to run faster today but went too hard cuz my body couldnt keep it up. 6:19 Came back by the rodeo grounds, trafalga. Finished up to 60 minutes and 9.25 6:30 average on the day. Good time at the Hinckleys house after.  

6.25 in 40 minutes. Started at the Jordan River trail but didn’t run the normal way. Went East on the path and came out by North Lake Park. Crossed over to the street and came back by the Broadbents house. Finished with 6:25 avg. Had strides again. 

50 minutes / 6:33ap

Met the guys at Dry Creek. We did the good ole fishy park run. More technically speaking we hopped on 900 N, straight shot passed the fishy park which is actually named Hunter Park but we call it that because part of the playground has a giant fish. Good time with the homies. 

60 minutes / 6:36ap / MCT 

Had the pleasure of having my dad bike next to me while I did 60 minutes on the Murdock Canal Trail. Slept in and went a lil later in the day, it was pretty hot. Not unbearable, but undesirable enough to make me want to go to sleep earlier and get up earlier. Ice bath in the solw with the Heaps who had just completed a 22 miler! 

45 minutes with 6x100 strides. 

Met my main man Steadyparker at North Lake and we ran up into Lehi, returning on 3rd west. It was a nice chill run, not too hot. I ran in my Zantes for the first time since being back. They felt good. Got 6.78 in the 45 (6:38pace) and then the barefoot strides on grass. 

First workout back in the 801! 4x3minutes @ 10k pace, 3 min off, 51 minutes / 7.76 total 

Started at Wynes and ran into Willow park. 16 ish minute warm up.

3:05/ .56 / 5:30 Felt relatively easy and decided to run faster on the second

3:01/ .56 / 5:23 Felt good 

3:03/ .56 / 5:26 Starting to feel harder, little slower pace

3:00/ .55 / 5:27 Nice medium workout. Cooldown back. 

Skyridge XC Camp, Deer Creek trail! 60 minutes easy. 

Rode up to Deer Creek with @steadyparker and got to go run on probs my fav trail ever. It was kinda sad I only had 60 minutes but grateful to run there after well over 2 years. 60 minutes easy pace, got 8.8. Feeling good. 

The team went down to Deer Creek and swam around. It was a really fun time!  

Deer Creek / 45 minute progression run 

Because of a fire in Spanish Fork, the valley filled up with smoke once again this summer. After my doctors appointment my dad said I could do my run at Deer Creek and it would be better so I did that. @steadyparker met me at AFHS and we drove up. By the time that we started it was already like 1pm which sucked parce qu'il faisait chaud quoi.

Started off slower than yesterday cuz I had to negative split. 7:26,7:14, 6:28, 6:19, 6:22, 6:19 #slaythedragon, 6:00 pace for .79. Wasn't a great progression looking at the mile splits but thats cuz you cant decide where the hills are. I just made sure that the effort progressed. Happy with it. Great time in the solw after.   

50 minutes / Provo River Parkway 

Great run in the canyon. Nice temps, good time. Upper 6ix's going out, lower 6ix's on the way back. 

Weber Gang, 77ish minutes / 11.11 

Stayed over at my grandparents house in Bountiful. They just celebrated their 72nd wedding anniversary so shout out to them! 

Met the guys at the locker room. We had a nice group of guys there: Tracen, Jacob, Joe, Taylor, Zach. Austin was there but I think he cross trained. We ran on Upper, dropped down to the Parkway and after that instead of turning right like normal we went left. I think, I just followed. The last few miles of the run weren’t very fun as it was gradual uphill and we would climb a street, cut over, climb another. Joe went back with me at 75 (the others did 90) and we hopped on this trail at Mt.Ogden to get back and it was a pretty good climb hahah it was great. Good week of building.

46:45 / Bonneville Shoreline Trail (Draper)

Went with my man @Ryguy and we hit up the BST. Climbed for the first 23 minutes, came back and still had some left cuz it was so much faster on the way down. Finished up to 6ix for the day. Good times.

First run in my new Ultra Boost uncaged version shoes. I was interested to see how they would feel with the whole sock elastic thing on the ankle but they felt good the entire time. I'm excited to use them in the rotation.  

6x800 at 2:35-2:40 

Parked at Westlake and did my 15 minute warm up. I had 6-7x800 at 2:35-2:40. Decided to do them on the long straight road right in front of Westlake which is just under a half mile long. Times were 2:35,2:37,2:30,2:38,2:38. 90 sec rest. It took me longer than I wanted to to find the pace and settle into it. I would either start off too fast or too slow and have to adjust. Got it figured out tho. After six I felt good about it and chose not to do a seventh. Cool down on the grass behind the school which felt really nice. Need to do more barefoot running.  

50 minute recovery / 7.09 

Started at the church on Redwood and ran on Centennial to Fairway by the golf course. Up Fairway and Colt and Fox Pointer onto the Village Parkway which ends and then turns into a few different trails. Went on the one heading North for a few minutes and then turned back. Came back trying to take the most straight shot to my house. Came out by my church and climbed most of the hill before getting to 50.  

15 minute warm up and then 3 mile tempo, goal of 5:30 pace. First mile was 5:36. Pace started dropping farther away from the goal and so I made some new goals and just tried to hit those but I kept getting slower and more tired. Second mile in 5:46. Third mile I got .27 in 1:40, a culmination of a few things and I decided to call it good there. Sad that I didn't finish and wasn't on goal pace but it just wasn't my day. It'll come more and more, little by little. No rush, I got plenty of time. Cooldown about 15 minutes.   

45 min / 6.82 

Willowcreek, Olympic Park. Nice enjoyable run. Forgot to do strides. 

Saturday long run / 75 minutes 

Some guesses on the run today. Huge shout out to Matt Todd for being my running buddy today! It had been 38 months since we had last seen each other. I brought him a bike to ride next to me but I learned that he's starting his marathon training and wanted to do 4 miles before riding the bike the rest of the way. We ran 2 out, nearly to Smiths and back. With .5 left to his house we ran by an older couple who I thought I recognized as the Norby's. We passed them and I was pretty sure it was them so I asked them "Is that the Norby's?" and they said "Yes!" They returned home from the France Paris mission around the time I reported to the mtc. Sadly that was after Elder Norby was one of four missionaries seriously injured in the bombing of an airport in Brussels, Belgium. They came and spoke at the mtc while I was there and then, after first arriving in France, I served with a missionary who knew them very well and talked about what amazing people they were. Turns out they live right across the street from Skyridge and I just so happened to cross them out on my morning run. It was fun being able to talk to them and reminisce on the good old days. 

We got to his house, grabbed the bike, and headed out on the mct. After a mile or so my watched died and we had no idea what minutes we were at. We did our best guess at 11 total. On the way back we come up on this lady running the same way as us and it looks a lot like mama heaps. Well it was mama heaps. Her and papa heaps were out on the mct. They are insane! They did 23 miles today! She was like yo go catch Papa Heaps so I was like ok and started booking it to try to catch papa heaps. After a lil bit we saw him up in the distance. It was maybe the last two miles and we were pushing the pace tryna catch him lol. He was running a strong pace, especially for a 23 miler. We eventually caught him and said hello. Got back to Matts house and I was a lot more tired than I would have been if I didn't push the last part haha. 

Waffles after. It was funny how even after 38 months of not seeing someone, you can just meet up and have a great time like you had just seen each other the day before. Matt is seriously the funniest person alive and as usual we were laughing most of the morning. Grateful for xc and the great friends that I have because of it.   

50 + strides

First day of official practice! The day came. I am a collegiate athlete! I love the team that we have up here at Weber, the guys are a lot of fun and I can tell we are gonna have a great time together.  Easy run today on pipeline to the viewpoint and back. It got us back just a little before 50 so we finished up on the turf. Afterwards we did 6 barefoot strides. 

Today we got all of our shoes!!! The Solar Glides for the trainers, the adios for flats, and avantis for spikes. Also got some different clothes #christmas 

2x800,4x400/ 1x800, 3x400 on the grass field. 

Warm up on the normal path and then through campus to the grass field. Workout was the one above, with a 5ish minute break in between the two sets. Rest was slow jog for half the distance of what you just ran. Goals were 2:34ish and 74's. 3 groups. I was in group three. Our pacing was speradic, understandable with most of our group being RM's. We started too fast on the first 8 and then over adjusted haha. 8's were a tad slow. 4's a tad quick. I felt like my stride was smooth and I wasn't over forcing it. Wasn't feeling the greatest on the wa, maybe from not rolling out and not stretching too much yesterday but I felt good during the workout. Everybody did the same first set but then second set was modified. After it was all done, didn't feel too tired so that was good. Some barefoot on the grass and then cooldown to the Dee and back.   

50 ish minutes - Upper - Strides 

Easy fiddy on Upper. Its pretty good. I like that we are close to the mountains cuz we never ran trails at Lehi lol. Barefoot striders always feeling good. Calves were sore. Camp later today, tomorrow, and Wednesday!!

I am grateful to be a college athlete. 

AM: Camp was tooooo sick. Didn't know like any of the girls team and wasn't very close to some of the guys on the team but now after camp we all feel like total homies. 

As usual at camp on Thursday we did the tempo run. This one was a lot more fun than the one I did last week. We warmed up up the road 3 miles and then tempoed down 3, 90ish seconds rest and 1 mile tempo back up. Conditions were perfect. Goals were 5:20 avg or 16:00. We started and not long into it I was running pretty much alone cuz Tracen was going about 5 seconds under pace and Jameson, Russell were going 5 seconds over. First mile 5:18-19, Second mile 10:41. I was feeling great and was super hyped that I was running right on pace. During the last mile, Adam came back to me and we started working together. I sped up a little bit and finished at 15:54. It was a lot of fun. I wasn't necessarily looking forward to another mile tempo, up the road with only 90ish seconds rest. Right as I was starting to think about how it might go over, Coach said that he wasn't planning on having me and some other guys do it, he just didn't tell us before so that we wouldn't have pushed the last mile. 

Road in the car up to see the guys mile, cooled down the mile back and then a lil more to 8.23 for the morning.  

PM:At 4 we did 10 minutes just to loosen up a lil and then did some range of motion, core, and strength work. Did a 3:30 plank. During the 10 minutes I had this pain right below my ankle bone on my right foot that I have never felt before. It wasn't there during the tempo but was uncomfortable in the pm. 

Lots of volleyball. That was definitely the best part of camp. We were going soooo hard it was lit. 

40 minutes easy on this nice dirt trail. Foot felt fine, no pain so that was good. 

76 ish minutes / Pine View Reservoir 

Nice run at PV to cap off a good week. First few miles were on trail, we took a wrong turn. Then you pop out and go onto the road and it picked up there. Turned around. It was a good time. Tried to keep the heart beat up but not too much and not too low. Very hungry by the end. Delicious bagels and chocolate milk after. Good times with the homies. I love our team. 

First day of college!!! Man was that weird to be back in a classroom. Even tho I'm a 20 year old freshman I still felt like everyone looked older than me. It was a good day tho. There were so many people and I know hardly anybody so I felt alone but then I ran into Davey Wood (lil bro of Boston Wood, ex Dez Hells runner) Bailey, Kyler Hall, which made me feel better. I had Math 970 and American Civilization. The class I'm most looking forward to is French which I have tomorrow. Can't wait! 

AM: First double! Brought back a lot of memories. 3 easy 

PM: 50 minutes. Ate too much for lunch which made it feel like I was running with a watermelon in my stomach or something. Didn't help that we went out real quick the first couple miles. Turned into Kurt, Joe, and I. Half of us went on Reverse upper which is way better than regular upper. Got back and drank some delicious water but then I might have even felt worse after that haha. 6 hill strides. 

8x1000 w 90 sec rest. 

Warm up to Beus. After hearing so much I finally got to do a workout at Beus. 8xK's goal was 3:12-15 if I remember right. Got 3:11,3:14, then I started to dip a little faster than goal but it was still controlled. Realized I should prolly slow it down by a couple seconds and ran with Tracen but he had started running a lil quicker so I hit about the same time but it was good. Average for all of them was prolly 3:11-3:12. Felt great. Cooldown and then lifting which was a good time. 

Shout out to my boy Thomas Matthew Alma Heaps <3

Easy 50 and then strides. Saw my main man BJ. Shout out to him. 

3x100,150,200m hard up Strongs 

Warm up and then hill workout on Strongs. It reminded me of whistle hills except that we had rest in between. Legs were well worked by the end. Pretty hot out today. Cool down, some lifting, some chocolate milk. 

40 easy before classes because we had the xc meet today. It was a good time and got to see a few friends! 

Saturday long run. Good end to the week. We ran towards Rainbow Gardens. Felt pretty good, legs just a little ginger toward the end.  

Zach, Tracen, Carson, Tyson, and I. Easy 53:30 on upper but we ran up Luge to get there and wow that thing is awesome. It was a good time, good temps. My right hamstring randomely tightened up a lot after we finished, even when I was stretching it. Barefoot strides, it didn't cause too much of a problem.

4xMile repeats  @ Beus 

15ish minute warm up. Stretches, strides. 400 @ 72. Workout was mile repeats. I had a goal going forward of doing better to feel the pace during workouts by not looking at my watch, going off of feel and adjusting accordingly. Well I forgot my watch today lol so I had no watch to look at which actually was kinda nice. Goal pace was 5:06-5:12. I hit 5:12,5:07,5:08. Legs were feeling great, it was really hot but I did a good job of fueling and hydration today. Coach was originally thinking to have me do 3 miles and then an 8 and 400 but I was running really smooth and consistent I just did a 4th mile. It was 5:11. Good day, really happy with the workout. Cooldown, lifting, ice bath. 

Easy 50 on Pipe with strides. 

AM: 4.5 towards South Ogden 

PM: 4.18 easy. I get to race other people for the first time in soooo long tomorrow!!!

Drove up to good ole Twin Falls to race at CSI. Warm up. I was sweating a bunch even just during the warm up. Got the spikes on, a few strides. First mile: Nice and chill, was running with guys from Group three. Hit 5:29ish. The second mile you get a bit of downhill and so I used that and picked off people. On the watch I had it as a 5:24. Mile three, coming back up is where it started getting harder physically and mentally. I think my mind got into race mode and I made moves like I was running a 5k but it was a 7k, and I still haven’t been home that long so I slowed quite a bit but not terribly. I was still moving up places at least. 3.5-4 kinda hit a tough spot and some guys who had been by me for a bit moved ahead of me on the uphill towards the final stretch. I let them go for a sec, gathered myself and then threw in a nice kick the last couple hundred meters. Tbh it was a faster kick than I thought I was capable of and felt nice to have those fast twitch muscles working at the end and to leave guys. I mean it felt terrible, I was so tired at the end but ya know the good tired. 

Positives: Even tho I was really tired from the last couple k’s, I kept working and didn’t just throw in the towel. Put up a nice last couple hundred, got the legs moving, passed a few guys. 

Things to work on: Staying patient, remember it’s a longer race. Working together with teammates. 

Cooldown around the course barefoot, briefly ran up to the waterfall. Good day

Went over to the Parkway for our long run. My legs felt pretty good for having raced the day before. I can tell I'm getting stronger. Nice weather, good morning, delicious bagels after. 

AM: 57ish minutes from the house up to campus, out on Pipe to the viewpoint and back. Legs felt good. Smooth run. 

PM: 31ish minutes on the loop from Beus on lower and back. Good times. Strides. 

3x800,400,800,400,800 at Beus. 

2.5 Warm up to Beus, stretches, strides. Workout was 800's at 2:30-2:34, 400 active rest. 3-4 minutes in between sets. Averaged 2:31's, was locked into the pace nicely with Tracen and we were working together. Everything felt good, felt strong. Dropped a couple seconds on the last one. 

Cool down, lifting, ice bath. 

Recovery day that I was looking forward to. Slow start to get the most out of recovery day. Picked it up towards the end which I didn't really want to do but my legs were just going naturally so it wasn't too bad. 

strides

8x400 

Warm up and then some 400’s on the track at 70. It was a nice tune up. Cooldown 

AM: Easy 50 down Harrison and then a few strides. Feeling good for tomorrows race. It was changed to USU's course due to bad air quality in Utah County. Last time I ran there was sophomore year, I'm excited to run fast and see how it goes. 

Warm up, drills, strides. 

Didn't think about the race very much during the week. I got to the race and didn't feel very pumped so I tried to hype myself up and get mentally read to grind. Got ready and I was good to go.  

Went out quick to not get boxed in and then settled into rythmn. First couple miles just chilled. 1st mile 5:06 and 69th place, 2nd mile 5:17 and 61st place. Once we got to the top and headed downhill I started to pick it up a lil there. Coming back up the second time I was cautious to not go too hard and not have a kick at the end but looking back it is downhill to the finish and I saved a little too much. 3rd mile 5:26 58th place. Pushed it til the finish, had a good kick. Last 1.3 at 5:17 pace and finished in 47th. Overall I'm happy with it. It was another solid performance. I moved well throughout the race. Now we are gonna get a few solid weeks of training under our belts and then at the USU invite I want to go and really push myself to see what I can do.   

30ish minute cooldown with the boiiis. It was a lot of fun having a meet in Utah which meant seeing so many running homies. Shout out to fellow bloggers and childhood friends Nick "Hell Raiser" Hill and Preston "Warbeast" Warby for coming to the meet and cheering me on. 

AM: 2 Hospital Loops with Jamison. On the second one we did a couple laps around the pond.

PM: Did the full Upper run for the first time! Pretty excited. Ran it with Carson. Strides after. 

4 sets of 3x600 with an additional 600 at the end @ Beus

Warm up, drills, strides, workout. Paces for each set of three 600's got ever so faster. If I remember right, first set was 1:51, then 1:49.5, then 1:48, and 1:47. It took us a few of them to find the right pacing but we got it down for the most part. They were faster than the other stuff we've been doing at Beus but it didn't feel that much harder. The last one he had us run fast but a controlled fast at 1:38-1:40. Good workout. On Thursday its supposed to be cooler so we are gonna do our workout on the grass! I like the grass. 

Cooldown. Lifting.  

Recovery 60 on Pipe. Strides. 

3x2k, 1xmile 

Warm up over to the soccer field. Drills, strides. Workout was 3x2k. First one was at 6:27 but adjusted a lil slower after that. We then hit 6:32's. Pacing wasn't very smooth on the two but third was a lot better. Then 1 mile and I hit 5:08 and it was really smooth. Started dry heaving the last 200 of the third 2k but finished and then the mile was fine. 

Some barefoot on the grass and then finished up. Lifting.  

Soooooo today I took my very first college exam!!! It was great but the one down side is that it took a really long time. A long enough time that I couldn't run home and get lunch so I had to buy lunch on campus and eat 15 minutes before running. I got to the locker room and realized that since I didn't go home I didn't get my running clothes either lol smh. Carson stepped up big time and supplied me with shorts, socks, and shoes haha.

We had a distance run that I took pretty easy. We went on Pipe and finished on Mt. Ogden and Gibbs, that was a tough last mile or two. Strides. 

Ran from Coach P's house. It was my first 90 since being back and it was also the most difficult trails that I've done since being back which made for a tough run but we made it out alive haha. Im really pleased with it and with this whole week. It was a hard week but a great week for building the base that I need for the months to come. 

AM: Chill morning run on the Hospital loop. 

PM: Ran Middle for the first time. It was sweet. Really liked it. Bonus, the fountain of speed was on! Apparently middle has more verticle than upper.... Strides. 

Warm up to Beus, drills, strides

Workout was 2x400,7x800,2x400,2x200. Faster on the first two 4's. Then 2:26's for  the 8's. Back down on the 4's and 2's. We were running pretty smoothly on the 8's. It was all feeling pretty good. 

Cooldown and lifting. 

Easy 40 minutes. Going down to St. George this weekend! I’ll be at the Cedar invite so I get to see some Pine View homies :) 

Drove over to 21st street Pond for the tempo run. I like that place. It's really nice for tempo runs with each lap being a lil over a mile. 

Warm up, strides, drills. Workout was 2mile tempo, 90 sec rest, 2 mile tempo, 8 min rest 6x400. I hit 10:28 and 10:23. It felt smooth, good strong effort, my achilles was fine, fun times. The 4's were faster to open the legs up a bit. Cooldown and then lifting.    

Carson and I embarked on our totally lit weekend in St George right after my History class. We got to the Cedar invite with a JV race to go and then the varsity. The team raced well and got 1st for boys, 2nd for girls. After it was all done, Carson and I did our 60. It was perfect timing. Light when we started, dark when we finished, and an amazingly beautiful sunset during it. We ran down Thunderbird way and got on the Coal Creek trail going into the canyon. Good times.  

Did about 65 of my 90 with the guys. We ran on the River Trail which I've done before while in St George. Its right below the house of a family friends house that we've stayed in. Its flat and fast so that plus the guys being a little antsy made it a medium effort. I got some of the run on my watch and then some on Juliens. About 6:25avg for 14 miles. Had some nice chocolate milk after and a lil nap. 

The rest of the day was pretty sweet with going to Pine Valley and playing pickleball. 

AM: 4.65 around the hospital. 

PM: Chill 60 on middle and then strides.  

My watch died so I couldn't put in the info for friday and saturday but just went and did that so feel free to check it out. 

Warm up, drills, strides. 

Workout was 2(8x400's at alternating paces) We were hitting 74's and 95. 5 minutes recovery inbetween sets. Then 2 200's. 

Some barefoot miles and then back to the weight room for lifting. I went hard on them squats 

Easy 50. Glute got slightly worse as the run went on. Paul worked on it along with my hips for a while. 

30 minutes easy and some strides. 

USU Invitational 

2.58 warm up with Beej. Changed into my spikes and headed over to the line. Did the normal drills, got a good amount of strides in. They were playing some good music so I was just having a good time singing along and chillin. 

Goals for the race: Drop as much time off my time from the race a couple weeks earlier (22:43) Being the last race of the year and not having anything to lose, push myself and see where the fitness I have is. Feeling like I ran too conservative last time, I wanted to push the middle miles. Watch splits of the Autumn Classic were 5:08,5:24,5:21,5:08. They have more accurate mile splits online but since I only have watch mile splits for this race (a lot smaller race) thats what I'll compare. 

 Splits today were 4:58, 5:01, 5:19, 5:20. First mile was good, was in 25th place maybe. Second mile I continued to move really well, was right where I wanted to be. After the downhill, a side-ache formed on my right side which was not fun. Instead of continuing to move up, I went to the same speed as the guys around me. Eventually it went away and with a few hundred meters to go I picked up the pace and passed a couple guys and had a good kick. I finished at 22:20, 23 seconds faster than on the 15th, something that you have to be happy about. I pushed myself, ran hard, am moving in the right direction, and getting more fit every week. The season was great while it lasted. Now we got a couple months of training for track where I'll have my first hard workouts. Its gonna be exciting!

Parked at the Ridge and ran all over the Jail Trails. I was trying to take it easier cuz it was a chill day but fetch there was a lot of elevation gain and some pretty tough spots. I ran across the face of the mountain to Suncrest/Highland Blvd, where I would run in jr high, and then back to the school with some barefoot on the grass to finish up.  

AM: Ran with Tyson around 10am. It was beautiful outside. 4.5 easy. 

PM: Upper with strides. 

Lit workout at Beus. 2x400,8xK,2x400. 75's for the 400's. 3:07's on the k's and 70's on the 400's. It was a great workout. I felt great, it was smooth like a hot knife through butter. Cool down and got yoked. 

Ran out towards Pipe, turned around a lil earlier than the guys to go to the bathroom. After that I went exploring on some other trails. It was cool at the start but then I didn't want to keep climbing and had to bushwack my way down towards the school lol finished with strides. 

Drove over to the Parkway with the boys for a workout. It was 5x3min @ 5:30ish, 1 min @ 7:00ish, 1 min @ 4:30ish, 3 min @ 7:30ish. Apparently this type of workout is one of Riley Cooks favorites. Legs were sore from Tuesday but were fine. After the last 1 min we got moving well and they were tired. Coach biked along with us which was fun. Got a nice cooldown in.   

Unpopular opinion: Reverse upper is better than normal upper. Nice chill run, beautiful weather. Finished with a few strides. 

Sick long run on Ben Lomond mountain with Coach, Carson, Zach, and Nathaniel. First three mile climb was sweet. Next two miles are normally really nice but there was a lot of snow and then people went on the snow, made footprints, they froze, and it was kinda sketchy on the ankles. Even though those miles weren't as good, the view was amazing and it was a really fun time!

AM Double: Hospital Loops.

PM: Reverse Upper. Love that run. Some barefoot on the turf and then strides. 

AM: Hospital Loop and South Ogden

PM: Workout today was on the grass field. 16x400 at 70 with 60 seconds rest. We got a 2 minute break after 8 of them. Were were locked in. There was a lot of 69.9's and 70.5 or whatever that I was hitting. It never really got that bad. We opened up a lil on the last one and I felt like I could have went on for longer. Cooldown and then we had the gym going up on a Tuesday. 

Ran around Sugar House Park and SLC after the meet was over with my main man Parker Steadman. Always a great time running and talking with him.  

SHOUT OUT TO MY MAIN MAN JULIAN CANALES FOR WINNING STATE!!! I can't express how crazy I was going with 500 meters to go. Insanely proud of him, the boys team, and the girls team for their efforts today.

Shout out to fellow Lehi Pioneer ANNA MARTIN FOR SETTING A NEW STATE RECORD!! She's a beast! 

Warm up to Beus, drills strides. Workout was 2k,1k,2k,1k,1k,600,400,200,200. Instead of two groups like we normally do, we had three groups. I was in group two with Krey and Austin which meant I got to go a little faster today. For the 2k's we were going for 6:25, we were a little fast and coach was ok with that because he wasn't sure to have us go 25 or 20. For the k's we were going for 3:02.5. We were slow on the first one and then good on the remaining ones. Progressively opened up on the 600-200's. I got to go faster today and it was more difficult but still felt good and controlled and smooth. Things are looking up.  

Easy 60. My right hamstring was pretty sore from lifting but my legs still felt pretty good and fast felt good the first four miles or so on Pipe. Decided to get some incline on the way back and went on Reverse Upper. Strides.  

Nice Saturday long run with the boys on the Parkway. It was a lil chilly at times but still pretty good weather. Legs felt pretty good and it was a strong effort. I’m just happy to be getting stronger as the weeks go on. 

AM: Hospital Loops 

PM: Kinda weird afternoon run. I went up Strongs to upper. 

Workout at Beus. 800,800,600,600,400,400. Really short workout but got the legs moving nicely. Cooldown and squats! :) 

Today was recovery Wednesday but I was feeling good so I said yolo and ran how I wanted to. I can do recovery on Friday if I want. Strides. 

Ran over from the house which was a mile and then the warm up with everyone else. Drills, strides. 300/200’s with equal recovery. About 2:51 for the threes and 33 on the twos. Two sets, second set was faster.

Sssllllooowwww rrreeccccooovvvveeerrryyy day... except for the 2:52 up Luge. That wasn't recovery haha. Not the greatest day to have done it, but its all good. 

Warmed up .75 before the Halloween Half. Went out faster than I should have, even tho I went slower than the other guys. After settling in I just tried to run 6:15's. Did that for a while til my hammys started to get pretty tired from the run so far, and the two previous days. Slowed down and cruised in. It was a nice chill run on the parkway. Fun times with the boys. 

Got home right as the guys race started in Sacramento. They ran AWESOME and got 2ND!!! Shout out to all of them. Don't sleep on Weber. 

AM: South Ogden dub 

PM: Pipe with Jacob, Tyson, and Kurt. Foot pain was a little worse today.

Some 400's on the grass. Got done with the first set of 6 and 2 of the second set but then my foot started to really bother me and I stopped there. Lifting afterwards. 

Huge HAPPY BIRTHDAY shoutout to the swollest, most babe slaying dude on the planet, the one and only Sir Matt Todd!! 

30 minute elliptical and 25 minutes on the bike.    

30 on the elliptical and 30 on the bike

30 minutes on the elliptical and then was gonna run for a lil bit but the foot wasn't really feeling it. 

Elliptical and bike

Back on the elliptical and bike. 

It's good to be back! Felt like forever since I've ran lol. I went ten minutes out on Pipe and my foot felt good. No pain which is awesome. Kept it nice and easy. After not bringing my watch to practice for three weeks, I forgot that I needed it to run haha so the distance is estimated. 

Then some biking and elliptical 

AM: Needling. Twas an interesting sensation.

PM: Some biking    

Got some needling, it was super light because I was in yesterday. Later on went to the gym with my dad and did some biking and the elliptical. 

4 easy on the Jordan River trail with my dad joining me on the bike. Afterwards we went to the gym and I rode the bike. 

Had another nice run along side my dad this morning. Weather was beautiful. We started at Willowcreek, ran up to the light on State Street and 500 W, flipped, and came back on 900 N. Got some biking in and then I went and played ball with Ryan, Strrt, Matt, and Austin. I hadn’t played ball in forever!! And it was a lot of fun. 

4.8 snowy miles in Saratoga with my dad. 

Didn't run today due to sickness but I was able to do the first hurdle drills of the season with the rest of the steeple crew! It was a fun time. 

30 on Pipe with Austin. 

Got needled just a little before practice, it was light so I still wanted to run. Warmed up on the elliptical for 30 and then 30 on the dreadmill.

Hurdle work :) 

Beus to lower.

Now this run was a character and toughness builder. It started rain/snowing so much and my face was dripping and it was frozen and it was insane. Hospital Loops. Good times. 

Short run before the Indoor meet. Ran on lower and then hopped on this other trail after flipping at 29th. It turned out to be a different one than I thought I was taking. Turned into a decent sized hill haha it was fun and I almost got a CR so I'll be back ;) 

4x800 on the indoor track at 2:32. It obviously wasn't a lot or extremely fast but I thought it was pretty good for the circumstances.

Segment sniping gone wrong with my man Austin haha. Hurdle clinic with Coach Hislop. 

Out towards Old Post. 

After two tries, I finally got that course record with Austin. 

Warm up and some work on the indoor track.