"If you fail to prepare, prepare to fail"-PRE

am- 8 miles/ 60 min E

am- 10.67 miles/ 80 min Aerobic Run w/ fast finish (just increase tempo last 10min run)

am- 12 miles/ 95 min Aerobic Run w/ 1,2,1,3,1,3min pick-ups w/ 3min rec between reps

am- 2.7 miles/ 20 min E

pm- 6.7 miles/ 50 min E

pm- 8 miles/ 60 min E

pm- 8 miles/ 60 min total; Hills w/ 15 min warm, 5x1min hill + 1x85sec hill w/jog down rec and extra min after 3rd, cool to time

pm- 6.7 miles/ 50 min E

am- 10.7 miles/ 80 min w/ negative split 2nd half of run

pm- 12 miles/ 95 min Aerobic Run w/ 1,2,1,3,1,3min pick-ups w/ 3min rec between reps. This was a toughy back in St Geezy at the night!! good run, out into washington freeway exit area and back with add ons.

am- 7 miles/ 25min E then 20min barefoot on grass w/ 8xStriders. Chill run

pm- 2.7 miles/ 20 min E. Its freakin hot here in St George compared to Nauvoo

am- 10 miles/ 73 min E. Tough but good run.

am- 8.4 miles/ 60 min total; 20min E, 28min at 1min/mile slower than 5K, cool to time. Hard tempo, I pushed through that pain in the 20 to 25 minute area and I was good.

pm- 2.7 miles/ 20 min E. Hot and Hot again.

am- 9 miles/ 60 min E with 8xstriders. We meet at the Region course and ran that. Good stuff. Discovered that the Confluence Park has Illuminati ties;) 

am- 10.1 miles/ 80 min w/ 5x1min pickups with 4min rec. Good run out on Prospector with the Varsity crew dudes. Good time, great trail and great people.

am- 12.2 miles/ 95 min Aerobic Run w/ 1,2,1,3,1,3min pick-ups w/ 3min rec between reps. Great run, I havent felt that good in a while. 

am- 5.7 miles/ 40 min total; 20min E then 15min barefoot on grass w/ 8xStriders. Nice chill grass run. Frida and Jared and Mike and Tyson were all here. Soo good to see all those peeps, I liked hangin with my bros friends, they were a party!! 

pm- 2.7 miles/ 20 min E. Hot run, getting my tan!

am- 8 miles/ 60 min E. I cant remember what this run was:/

am- 7.5 miles/ 60 min total; Hills w/ 15 min warm, 5x1min hill + 1x85sec hill w/jog down rec and extra min after 3rd, cool to time. It tis my birthday!!! Great workout today, we did our hills in Hell Hole and we had a great crew working together. I think we have a great mind set this year and are stronger than ever with depth. 

pm- 2.7 miles/ 20 min E. Hot run, getting my tan!

am- 9.6 miles/ 70 min Hilly run w/8xStriders. Met at Vernon Worthen park, and ran up Snow Canyon Park trail thing. It was freakin hard. I was pooped after the run.

am- 11.1 miles/ 80 min total; 20 min warm, Hurricane Pioneer 5K, cool to time. Today we met up at Hurricane and ran the 5K there to practice racing and get rollin'. The race starts and its our pack of 8 guys with Cody Watts and then this Hoka shoe dude was way ahead. He was flying for almost the whole race. So our pack and Cody were just playing chase after him, and we broke away from Cody at 1.5 miles and then our pack split into the front 6 and back 2 at 2 miles and we went after the Hoka dude. Mitch and Carson and Juilen pulled ahead and I had a hard core side ache so I was late to surging with. we all 4 caught the Hoka dude, and finished 1-4, Carson, Mitch, Juilen and me. My time was 16:54, so not to bad for the first race and when I am really not in the racing shape.

am- 12.55 miles/ 100 min Aerobic Run w/ 1,2,1,3,1,3min pick-ups w/ 3min rec between reps. Oh my what a run!! So our route was over to Juilens to see if he wanted to get out of bed to run with us, but he didnt wake up!! So then we went out onto the trails, ran Mustang Pass and that was legit. Saw a big machine making a new water well. Then we went over to the golf course and got some water and watched this kid peel out on the path:) Good run today, long and tiring especially at 15 minutes left to the end but afterwards, like 3 hours later felt fantastic.

pm- 2.6 miles/ 20 min E. Nice chill run. I did this run today instead of Thursday cause I got Trek!

WORD OF THE DAY: Todays word is "smoke" cause St George has a lot of it in the sky today. It's probably coming from Pine Valley and also blown from other fires in our region. Agh totally ruined my view of Pine Valley today. Such a let down. Smoke is a discolorment of the sky caused by extra carbon to be up there in the sky. Ex: Today when we were working on taking off our roof, our handyman took a break to smoke in his truck. Poor guy, withdrawls will get ya.

am- 5.7 miles/ 40 min, 20min E then 20min barefoot on grass w/ 8xStriders. The good ol grass run. We talked a lot about Avatar the Last Airbender and Legend of Korra cause I watched all those this summer. Pretty epic stuff, I'm pretty sure I am a better person because of it.

pm- 2.5 miles/ 20 min E. The usual DI loop with the school loop. Weights and I am getting buff!! Totally dead-lifted 205 lbs like a boss.

am- 7.75 miles/ 55 min total; Race: Time Trial at Region Course - 15min warm, 10 min tempo, race (10-12min), cool to time. Wow what a day!! So coming in I was feeling like 87% during warmups and the tempo before race was like feeling 95%. Then we race and I felt 98%. So thats good. We had a beautiful pack, all through the first mile. Then Julien decided to go crazy and surge way hard, losing a few guys in the process. But the rest just went with. Got to about 700m left and I took the lead and surged a little ahead. Then Carson came with and we went up the hill together and then he took the lead. I then planned to sit for just 100m more and then kick, but in the process he got a bigger lead so I didnt catch him. Plus I sat a little extra so my timing was perfect so right when I finished I threw up all my blueberries from the morning. Fun stuff. TIme was 10:46, not bad for the first time trial. Our 1-5 spread was 10 seconds so that was sick(10:41-10:51). And the 6th guy, Xander, was 11:02 and 7 was Nathan @ 11:13? So good stuff, we werent even goin all racing, so I'm pretty stoked for the season to begin in a couple weeks. 

pm- 3.6 miles/ 30 min E. Xander, Mitch and I ran at 3 and did the Hot Nails loop into Sandbergs Resort. Sandbergs was pretty great today, I almost woke up Marlar from his afternoon nap so that was sketch!! 

WORD OF THE DAY: in honor of our afternoon run today, where Mitch and I reminisced about when we peed over at the drain thing at the entrance of Sandbergs resort and some 30ish yr old lady was watching us, the word is "wow". Wow is an exclamation, used when suprised by something that happened or someone whos actions throw you off.

am- 8.8 miles/ 80 min aerobic run

am- 5.9 miles/ 60 min E

pm- 9.8 miles/ 70 min total; 20 min warm, Wilson Family Reunion 3.5 mile fun run, cool to time