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

im to lazy to right what we did so i copyed the pvxc blog. this is what we did: 2x1600 (85%) w/3min rec, Harts warm/cool

today was trail run

wow i havent been on the blog for forever!! well today was mile repeats on the track and i killed it like a beast!! my average last week was 5:54 but this week i got 5:45 then 5:51 then 5:46 and 5:46 again! yeah i felt perty good for most of them but i would kinda get a side ache at the end of everyone but thats probably because i ate lunch right before:) stupid of me but oh well. oh and 1.5 warm and cool wid the repeats.

RACE DAY!!! alright so the mile was soo sick! so we start and I didnt want to have to lead a pack against the wind, so i just tagged behind Jake Taylor and Krenny for the first two laps and then I was done doing that so I went after Jason Hall and the other 3 lead guys. Then I felt the wind but coach was right there and told me to get jason so i just kept pushin. When the last lap came I was wantin to break 5 soo bad and I felt somethin in me and i took off! the lead group was a ways ahead, but once i got out of the wind i just went into a mad sprint after the 4 guys. The closest guy was about 20 meters ahead but I finished 2 meters behind him! it was crazy! I dont know what time i got but i will post it when i find out.

THe 800 was funny cause I didnt know how to run it so i just thought to go all out the whole time....i was wrong:) I started out right at the back of the lead pack of 8 or 9 guys and i was flyin! and then the second lap came and I was like " oh crap!" I had gone so crazy on the first i didnt have much left for the second. I finished with good ol Mitch right behind me and when we finished we just laughed cause we both knew that we had no idea how to run a 800:) I dont know my time for this one either but will post it as soon as possible

am- we did the mile repeats today and I didnt think i was gonna do that great because saturday I banged up my knee pretty bad. But none the less, i decided to make the best of the workout.  So we started and i was supposed to get 5:43 pace per mile. My first was 5:39 and I was like "alright! lets do this workout like a boss!" Then i just got better and better for the next/last three. 5:38, 5:34, and finished with a 5:31. Coach was disappointed with the performance of others so I will remember that when I fill like giving up in workouts and races and I will remember that if we want to build something great @ pine view that its going to take all of us to do it! DI warn and cool down. Total--8.75 miles

pm- I went running around and brought Kaelie with me:) she is gonna be running with me this week and i will make sure of it! she needs to start running again so why not right now?! so we didnt get three miles in but we got the striders in so yeah. Total--3 miles

am- we did a 10 miler with 20 minutes of tempo AT to LT progression. it was actually really good! i felt a little negative at first but i thought if i want to perform well later i gotta work now. I think thats what my motivation is for everything. If i want a nike nationals title with our varsity team i got to work my butt off. Anyways, i finished the tempo with Cam and we were right behind Paul. that felt pretty good even thou he might have not had the best run i felt good:)

pm- we hiked Shinob Kibe as a family and i ran it. it was only a mile thou but we went to the park after and did games involving very mucho exercising so yeah!

am- today was 4 miles easy with 4x200 on the track.  I felt great this morning! i dont know whats up, i have felt great every single morning run we have had this week. prolly cause its not hot so i better start hydrating a ton. 

well i didnt run but my fam and i went on a 7 or more mile bike ride and for mutual we hiked the temple quarry trail so that was a good substitute for it:)

am- i didnt wake up on time for team practice so i got my litl' sister Karissa to come with me. so we ran the 2 miles of warm up and when i started the 6x400 on the track i was so tired i wasnt going to do the last 4 of them. Then when i said to her that we were just going to go home now, she said,"Dallen we are not going to leave until you finish your workout! OKAY?!?" haha ten points for Karissa for gettin me to do my workout! Total miles--5.25

pm- I ran with my dog around the neighborhood. Total miles--3

am- today was Old Man Hills 3x(800, 400, 200). i felt pretty good but my right knee and ankle still have been giving me pain but i just ignore it. it works so whatever.  finished with or ahead of a few guys and that helped me realize what i can do. i have been thinking about giving my full effort lately and thats just what im gonna do for now on. miles--9.25

pm- 3 miles easy with my doggie:) i need to run him more cause i had to stop a few times cause he wouldnt move. he is sooo fat!

I ran 3 miles around costco and few other places and then came home to get my dog to run the last 2 miles with me. he stopped once because he was being lazy and didnt want to run, but i pulled him up and continued our run without another stop.

so today i didnt get the full 8.75 because i showed up late coming from an ortho appointment but i got back right in time for the workout, which i kinda wished i would have had a warmup:)  so my goal time was 5:41 ithink and we started out and i was still feelin my strong paces from last week and so i started out at 5:33! yeah i felt that was a good start and even though it was faster than usual i can go more. so the next i was dumb and let the pain get to me and so i got 5:43. the next i still felt a litl' sore so i got 5:40. the last i felt was pretty strong but i kinda relaxed too much and let Jason, Logan, and Josh pass me at the end. and the time i was looking for didnt come; i got 5:42. but i will just look at this workout and say,"i will always run my warmup and cooldown so i dont get sore and all that crap.

am- easy 3 with the team, almost late but i got there.

pm- easy 4 with striders. i was feeling sick during 2nd period so my mom came and checked me out so i could go home. it was my stomach. i came home and right when i got in bed, my stomach felt like, as Jason would say,"a little viking was just in there trying to pop and explode open my stomach!" but yeah i felt way crappy and then i fell asleep. woke up and felt great so i went to the high school so i could get all my gear out of my locker so i could go running, cause the team was all done when i got there. but yeah at 8sih i took my little sister for 3 miles, did the striders at the high school with the soccer game going, went home and then took my dog for the last mile.

am- artic circle 3 mile morning run

pm- today was 4x800 @ 1600 race pace.  So i was supposed to go like 2:28 for my goal time but i didnt do that great.  the first was 2:34 and i finished like behind everybody. i was mentally not there. i was dwelling on the negatives of doing this workout i didnt realized that i could give more. the second was 2:33. i still was a little negative and then i remembered what Coach had said to us during spring break when we did the mile repeat workout; about we need to come to practice and give our best to the workout, even if your legs hurt and other crap, your mind needs to be always positive. So the next one for the first 400 i started out strong and was behind preston i believe.  Then the last 400 i just started pushin and passed preston and finished after Paul and Uncle Drew. then the last one i went "very strong" and finished 7ish seconds behind Uncle Drew. it felt good to finish behind them. 5.25 miles

So i didnt get to run after school because of the Biology Trip today so i ran on my own around the neighborhoods and then ran my 4x200s on my street.

so today was the Hurricane invite so i was soo happy to get checked out of school early.... well turned out that the announment came for track to go outside for the bus to leave but me, Josie, and mitch didnt hear it because we were outside for PE and weight training:) so we didnt get on the bus so Josie called her dad picked us up and Josie barely got in time for her race. so i didnt even know what race i was running in so when i found out that i was running the 800, i just went on a tempo run with preston, colton, and josh. we went out to the very end of hurricane and i found out that there was a hurricane airport. sad that i didnt know that when i have lived in southern utah all my life. on the way back from the turn-around we did the 10 minute progression tempo

RACE DAY!!! so i was feeling great all day and was thinking that i was going to finish around first in my heat since i was in the slow heat but i was wrong. got 15th and finished right behind Kody Watts so that was good. also PR'd but felt like i couldve done better. Some cedar guy got trampled at the 200m nark and i just about died with him. it was crazy!

today was just a litl' prep day for the meet tomorrow. 

did good i dont know if i got sub five or not will find out soon

ran the 4x400 and started our team out good and they did the rest!

am- the usual 3

pm- it was a super legit workout today that i kinda liked actually if it wasnt soo cold! it was 2min. hard, 1 min rest, 1min hard, 30sec rest, 30sec hard, 2min rest. And we did that four times!!!! crazy but i did great so hooray!

4 with 4x200

am- we did mile repeats and i did pretty legit again! i just love running in the morning. so the first one was pretty good, 5:35, and i felt like i was gonna die out the next ones cause my goal time was 5:37 but i just kept pushing and going with Andrew and Matt and it was great! Second repeat was 5:30. i kept feeling great and coach said to push hard on the third and so thats what i did; 5:25!! i am ready to qualify for BYU in the mile. last was great finished right behind Paul; 5:27. altogether a great workout. I'm excited for the next track meet.

pm- easy 3 wid striders, tons of peeps gone cause senior ditch or whatever and all the sprinters didnt go cause of that and the other freshman were lazy and didnt go, except for Josie, Cari and Mitch. 

am- easy 3

pm- COe workout and it was legit! i have never sprinted that good. need to convert that to my finish for races. hit all my times, a little fast on a few of them.

today was 4 miles with 4x200.

am- the usual 3

pm- the mile and it was a great race but i havent had a great finish for a lot of races so thats what im gonna do @ SUU. i was on track to break 5 but my finish wasnt strong enough so i barely missed it. need to keep my body temp. low before i start though. it was burning today. 

so i was gonna go to team practice but i woke up with swollen eyes and they were completely red. it was scary! so i waited til they were feeling better to run the workout, which was at 7ish. the workout was 600(R),400(R),300(R-3),200(R-5),100(R-2). Goal times were 1:52, 1:14, :53, :32, and :15. i was ten seconds off the first one cause my dog was cutting me off and then blind-side slammed me while i was running on the track. *NOTE= dont bring a dog on your run when your running fast*. all the rest were right on tho and a couple were a second fast. 

so we met at the warbys and went running on the trail that goes under the freeway (by the way, that tunnel was soo legit! felt so weird but i wanna do that run again.) and then out into the desert and yeah. on the way back we did a tempo last 1.5 miles at 5:30 pace. I feel great in the morning! after we had breakfast provided by the great Warby parents. It was sooo good food.

am- oh wow today was a toughy! My legs were really tired and i didnt push as hard as i usually do. Times were 5:26, 5:38, 5:36, and 5:36. Just wasnt feeling it today. Then the 300s i got :51 and :50. Did weights and plyos after. My knee was giving me stress sooo bad. I dont know why. gonna ice.

pm- running around with my lil' sis Karissa. Holey freak my knee feels like its been trampled. icing right now.

today was 8x400 @ race pace minus 3-4 secs. with decreasing recovery and Harts warm/cool. My goal time was 1:10 but coach said that we need to be on target for the repeat at the 300m mark cause the last 100 was in the crazy wind. So i was pretty much on for every 300m of it and the times for the 400s were 1:09, 1:10, 1:10, 1:10, 1:11, 1:12, 1:12, and 1:11. My knee was hurtin pretty bad but i toughed it out:)

am- easy 3 AC.

pm- Ran 4 down into the fields on the Millcreek trail. While we were running i fell (second time in running this year!) and got all cut up. It was stupid. Then after Mitch, Zach, Jake, Bryan, and me did 4x200s to get ready for the meet tomorrow since we are the only distance guys running in it.

am- easy 3 AC and book discussion

pm- race day!! so i got 5:00 again for the third time and i am ready to break 4:55 next meet. i started out in the lead for the first 2 1/2 laps and then spencer and scott caught me and i stuck behind um and then with 200 left i tried to kick but it was a horrid kick and Jake flew by and so did Boston and then with 50 left Ethan Ashby told me i sucked cause i dropped so i kick hard and beat Scott. 

then the 3200 was only me, Jake, Mitch, Nephi, and some 8th grader from D-Hills. i got first at 10:58 but it was weird running it. i really liked it tho. its a fun, and surprisingly fast race. Small meet and im super mad that SUU is cancelled, lost my BYU qualifying chances.

Sandbergs 4 mile run with striders after. Trevor came and me and him talked about his high school running days. He gave me tips on how to run and stuff. really good run. little windy tho

Cam, Preston, Jake, Bryan and me went to Mustang Pass and it was suppa legit! Preston took some pics and yeah. strong finish at the end. my knee was hurting before the strong finish but thats it. We went to Bryans after and had some way good breakfast burritos! 

am- easy 3 AC wid plyos afterward. felt greater than ever!

pm- I BROKE 5!!!!!! yeah i was feeling great and i just knew i was breaking 5, the question was if i would qualify. i pushed super hard the first lap at a 1:07(lil' too fast:) and Sage and Scott said that my first 200m was :29 so i was goin way crazy! someone at the start was trying to cut me off so sorry to who that was for elbowing you in the ribs nice and hard. Anyways, my second lap was 1:12 so i slowed down obviously i was tried and then my third lap felt great, i was pushing hard. then came that freakin last lap that always kills me... but it didnt today! i wanted to qualify so bad so i just went crazy with 200 left and got 4:56! Didn't qualify but it feels great to break 5.

We did our workout after and it was 2400 (best ave), 1600 (95%) w/3min rec. So my goal time for the 2400 was 8:15, but i smashed that with a 7:50. then the 1600 was a little slow; goal time 5:30 and i got 5:38ish. then we went to the track and did two 300s all out and i got :48 and :49.

So it was super windy and cold out in Canyon View but it was a strong race besides that.  So me and Mitch went out for a warm-up and had a nice chat bout life and then came back and it looked like we missed the race but we were back early.  But before we did that we were over at Artic Circle wid the guys that came to do their workout.  So we start and me and logan go out strong but logan took the lead and didn't give it up. I was feelin that Artic Circle food was gonna come out both of my ends, if ya know what i mean!  So each lap Cam would yell "go for that record!" and thats what got me going along with coach screamin at me to get Logan.  So with 2 laps left i noticed that Logan started slowing down and i tried to speed up but i just wasnt feelin it.  Came in at 11:04.91 but Coach Holt was saying that i would have got a major PR without the wind so I'm excited to hopefully run it @ region. did a mile warm-up and cool-down.

So I get home and i have a tough go with life and all that great stuff and so i take my dog on what i thought was going to be a easy 3.... Well it wasn't an easy 3. I ran around at 6:40-7:00 mile pace and got to the high school and was just mad with life so I jumped on the track and did an all out 400, 200,100 all after each other with some recovery after each and i felt a little better. I'm ready to go out and put my guts on the track with the Kosmin tomorrow.

am- easy 3 AC

pm- today was the Kosmin #3 and it went great! i started out and Josh and Jake cut me off and i could get around them til the end of the second minute. my distance total was 1434 and i think the mile conversion time is 4:49ish. I improved by like 70 meters tho so it was great. 

am- easy 3 AC

pm- so it was supposed to be just an easy 4 but when we went down into the river Trev thought it would only add a half mile but it added 2:) oh well it was fun and the water felt great! we carried our shoes for the river so thats how i got some barefoot miles in.

am- I was the only one today cuz i forgot there was no morning run! Started @ my house and ran to the high school but no one came(obviously) so i just finished the run.

pm- It was just me, Mitch, Jake, Bryan, Macey, Irene, and Dave today. The guys went sangbergs 4 @ swag pace and it was hot. Got my legs in the water just to loosen them up! 

so today was first day back from the break and i felt sooo sore! i had forgot to stretch during the break when i was doing cross training stuff so thats probably why. But the run was nice! My family and I were out at our family cabin by Bryce Canyon so Kaelie, Karissa and I went on a scenic run through a canyon. It was a little hard with running the first day back in high altitude but i got used to it. Stretched real good after run. 

So i didnt know if we were supposed to start running since my 2 week break was over but i didnt see anybody else posting so i just didnt run yesterday.  Then today when my momma went to get her medical shots she talked to Taylor and Skylar Abel and Taylor said to her when she said that i didnt know if i should run or not and he said yeah he should! So now i know. I waited for the temp. to cool off outside and then went running an easy 3 @ the night! I was sore again for the first mile-ish and then i just got into a groove and took my pace like a minute faster:) kinda stupid of me since its only mmy second day back but oh well! but yeah i felt perty great and sooo excited for XC season.

went out for a 2 mile run on my own and then came home and ran my dog for a mile. Still sore so im thinking of taking an ice bath to loosen up.

went for an afternoon run today.... bad idea. It was soo hot and worst i brought my dog and i thought he was gonna die! did some barefoot stuff at the park and then went back home.

Finally we start! that break felt long. Started with a .5 warm up barefoot and other warmup crap.  We had a great turnout first day! prolly 100 runners+ it was great to actually see some sophmores out besides me and mitch:)  We went 30 mintues which turned out to be 4. Me and Trev and Colton lead and we were going pretty fast! I just feel great and I'm ready to go ham this cross season. 

Barefoot warm up(0.5) and then did a run out on tortoise trail out for a bit and back. We did a faster finish than out so we went 16 min. out and 14 min. back. I was a lil' sore at the start cause i forgot to stretch but i stetched today after.  Today was also the first week of kids club and i got the 1st and 2nd boys and they are the BEST! hilarious quotes by lil' guys like one kid said he hated Pine View and didnt know why he was there. Then another lil dude said,"hey mmy dad is 14 and he could beat you up!" and then all the boys were creeped out cause the kid said his dad was 14:)

Today we did 35 minutes and we ended up going 5 miles.  Me and Trev were pushin the pace(it was mainly him though) so we averaged a pace of 7:30. It was a great run though and i wish were going to race soon! I miss racing. Wasn't sore today but i definitely need new running shoes cause i have worn out my nikes soo bad.  

It was a good recovery-type day today from going up a lil' yesterday. We did a grass run at the Veterans park and it was great, but there were some weird people watching us run there. they were prolly checkin out our legs;) good run and great for the newer guys to be up with the rest of us. streched real good after.

Did a 40 minute run today with a strong finish. Practice out at PIne View Park in the fields. Great run, Coach, Trev and me lead and it was cool. We were going a steady 7:30 pace and then went down to 6:40ish pace to finish.  Great run but my foot started hurtin so i will ice tonight!

woke up early and ran at the hotel in vegas. We leave for Mexico today.

Midnight run. Felt sore since i couldnt run all week cause i was in Tijuana!

Good to be back. Small than when i left but still a big group. We did the tempo at the dirt mile and i lead with preston, alex, nick and cam but with 2 minutes left my "out-of-shapeness" got to me and i fell back a couple meters but right at the end of my tempo i caught up to them. Great run but i need some new shoes cause it hurt to run because i have worn out my shoes so bad!

am- great easy run today. a lil' sore from yesterdays workout but after running for a bit it was gone. When we were running back we passed Alli who wasnt at practice and she was in the car with her dad going somewhere. What a slacker!

pm- Met at Pauls house and ran up to Sandbergs. It was actually not that hot this afternoon! Watched the Brazil Mexico world cup game after and they ended in a draw. 

am- I wasnt able to come to running this morning cause i didnt practice my piano, but i still ran just on my own. Lil' sore but i hopped in the river and that felt great!

pm- So i missed when the guys went running so i had to run with Kaelie and she is not in shape! We went 9:50 pace and it was a pretty boring run.

am- today was 40 minutes w/ 4,5,6,5,4 min cruise. I was going good but fell back a few meters at the last 5 &4 min cruise.

pm- easy 30 min Sandbergs.

am- Today was the 45 minutes E w/ strong finish and wow what a run. We went through the jungle it seemed like running on that trailish thing:) When us level 2 guys started our tempo, some didnt realize we were doing it, so it was basically just Alex, Jarron and me. We were going 6min pace and then Alex threw in a surge and then we just had fun with it. Finished at 5:30 min pace! Dang these 2 freshies are gonna be good! 

am- today was 45 min. with 15 min tempo. Great workout for me today. I started out in front for the first 9 minutes. Then when i started feeling like falling off, i remembered what coach said last week on thursday which was somethin like ''We have gone this far in the workout, finish it strong and dont let the pain get you.'' I jumped up and would kinda lag a lil' but kept pushin and finished the tempo with the top 5 guys. great run overall. My knee was startin to hurt, so i will ice for sure.  

pm- 30 min E. Jogged around the hood with my dog. My ankle started to hurt but it went away after a minute or two. Good run but it sure is hot!

am- today was 35 min. E with the 6 minute Test! Dang i loved this run today a lot! I was feelin great and the six minute test came and i pushed and tried to stay as relaxed as possible. I was 4th for the guys at one point but finished 6th behind Nick, Paul, Logan, Cam, and Preston along with Andrew right behind me. Great day at lil kids club except for when a guy in our group started attacking other boys and choked a few of them!

pm- 30 min. E. nice run with Mitch. Felt real chill and got a good nap in today and so that was real nice!

am- 6.3 miles/ 30 min. E and 20 min. grass

We did the parkway loop up to Maverick and down the hill and 'round back. I wore my asics shoes cause i thought it was gonna be a short run in shoes and long in grass. oh well i had to deal with it. Anyways, we went to the baseball fields and ran on the biggest one and talked as a team about staying healthy and other good stuff!

pm- 3.33 miles/ 30 min. E

Easy 30 with karissa riding her bike behind me.

am- 5.58 miles/ 45 min. with strong finish

Okay todays run was my favorite run ever! those tunnels are so dope. went out to dino tracks but us level 2 guys had to cut the loop short cause we were going 15 minutes shorter than the level 3 guys. Good run but my knee is still doing the same thing which is hurting right after we finish our runs. I dont know if its i just have bad knees genetically cause its been goin on for a year or two and my dad doesnt think its anything. 

am- 5.01 miles/ 40 min. with 5x4:30 cruise

So i couldnt go to the Bloomington park to practice there because i have a HOpe squad thing so i ran by myself at the field behind panorama to get the same type of experience as the team out at the park. The 5x4:30 cruise went good but it was hard to run on my own. I was a 6 min pace the whole thing though so it was good. 

Had some extra time before i had the HOPE squad thing so i did yoga with Fiji! it felt sooo good.

Wore my new shoes today and it was a nice, good run besides the fact that it was hotter than heck outside! 

am- .5 warm up as usual and then the workout: 6.8 miles/ 50 min with 20 min of tempo. Wow what a great mental booster today! so we did the usual tempo at the dirt mile but a lil' longer (20min) and a few guys were gone. So we start out and andrew was pushing jason and skylar to go with him and they were going. After 11 minutes everybody had fell off but me and coach just pushed with me at a 6 min pace and yeah i felt great! I was doing a great job of controling my breathing and was trying my best to bring my hips up and not let them drop. Good solid run today for me but it was sad to see everybody fall off. just a bad day for others though.

pm- 3.3 miles/ 30 min E; Met at Skylars house and went on the trail that they are making from sullivans to hells hole and i got eaten alive by those dang flies! when we got done running we went swimming in his pool and Momma Abel got us lunch. It was awesome!

6.47 miles/ 50 min with 20 min tempo. Great run today. We went out on the dirt mile as usual and did the tempo of 20 min. I lead and it was great, felt a little hurt towards the end, but thats what happens sometimes right?! 

4.5 miles/ 35 min with 60/60's. Good solid workout today. I did 11 repeats of the workout. If we do this workout again my goal is to just max out with all the level 3 guys, even if that means to go over minutes.

4.19 miles/ 35 min with 20 min grass and striders. Got a run in on my own before the funeral and departure for XC camp. I dont remember Terri Lusk very well, but i could feel her spirit in the room during the funeral. 

am- 6.37 miles/ 51 min w/ long hills. CAMP IS HERE! This morning was awesome.... haha jk we had to do stupid planks and that was horrid. Then we did the hill run up and up and up! It just never ended. I pushed up with Coach, Nick, and Preston but fell back behind them bout 15 meters. Coming back just talked with Alex and yeah. Great run overall

pm- 3.72 miles/ 32 min E. Nice chill afternoon run through some forest stuff. 

am- 9.46 miles/ 70 min w/ strong finish. Wow what a run. I started out pushing the pace on the easy run and suffered the consequences of it! I died right when the mud started caking on and didnt catch up to Andrew and Alex til the strong finish, and that was because they didnt know when to start. Great mental booster though knowing that I accommplish and did that hard core of a run.

pm- 3.55 miles/ 30 min E. I was lame and didnt do the Treasure run. Instead i ran back to camp with all the level 2 guys and it was a slow easy pace. 

4.1 miles/ 30 min E. Ran on the road that we came to camp on. Great last run here and I'm gonna miss every bit of it besides the no showering part of it. 

am- 6.75 miles/ 51 min with 25 min tempo and striders. Today went awesome actually. I was a little nervous on how 25 minutes of tempo would go but I thought if the level 3 guys are going 40 minutes tempo, i dont need to be scared. So we start and the first lap and a half we were chillin at 6:15/6:20 pace and then the lead guys started to slow up and so I thought now is the time to lead. I jumped out and wow I felt like I was just floating across the ground! I felt amazing so I pushed the pace to 6:00 for the next 2 laps. Then I wanted to go faster cause i just felt great so i went 5:50/5:45 pace and then I think the level 3 guys were mad at me for picking the pace up when they had 15 min more. Thats when coach said to just go out for the last minute or so and that was the tempo. After that I was just wishing that it would have been a race! I was flying.

pm- 4.69 miles/ 37 min E. Ran out to the running center and tried out some racers. Hayden Hawks was helping me out with that. That guy is awesome. After I tried out all of the racers, he talked to me about my potential and that was a HUGE mental booster to me. After what he said to me about how Cam Levins became who he is now, I was just thinking about our team and winning state and nationals. Wow it really isnt that far out of our reach, we just gotta believe!

am- 6.31 miles/ 51 min with long hills. Parkway hills today and they are killer! the level 2 guys did two of them and I think that was good for them. I wanted to go another but whateve.

pm- 3.68 miles/ 30 min E. We ran the time trial course today just for tomorrows sake. Im feeling good about tomorrow! Did weights at the high school after our run.

am- 5.65 miles/ Time Trial #1, 45 min total. Time Trial!!! So we start and I jumped out with the lead pack. We get to the hill and I had planned to use the hill to me advantage. It sooo worked! I was starting to fall off but on the hill I zoomed right up and actually got right in first with Nick! it was sweet! So I just did that every lap and it worked like a charm. I was going with Jason and then Jason caught up to logan and they battled it out for the last little bit. I tried to get past Jason but he took off. Then Cam out sprinted me at the end so I finished as our 7th guy. Felt great to have that varsity spot but we will find out who is varsity at Cedar. Our spread was legit tho! 22 seconds for 1-7 guys!

pm- 3.52 miles/ 30 min E. Met at coaches house and ran out under the highway and through the red hills. Pool party afterwards! $WAG

6.24 miles/ 5x1200 @ 89% w/ 3 min rec - 10 warm/cool to time. So I woke up and I was super sore! So we start and I just hoped in behind Andrew and Cam in the front. Our first repeat ended up being 4:58. Then Logan showed up to practice and he is good and pushing the pace, so our next repeat was 4:51. Then I just started to zone out the pain I was getting from my legs from soreness and I lead with Cam, Logan, and Paul the last three ones at 4:47, 4:41, and then 4:44. My goal pace was supposed to be 4:51. Great workout even though my legs were sore out of my mind!

Guys night at Cam's. We went over goal stuff and then had a party. Cedar is gonna be good, I'm feeling it!

7.75 miles/ 60 min with strong finish. Nice chill run out on the river trail. The strong finish felt like we were going "fast" chill but it was 5:45 pace average for the last 10 minutes. Jarron stayed up with me while Mitch and Macen fell back a lil. I was proud of Jarron for goin with me and talked to him about his potential as a freshman coming in to this season.

am- 3.9 miles/ 30 min E. Nice easy chill run to sunrise tire and back.

pm- 5.73 miles/ 8x800 w/ 1 min rec - 15 warm/cool to time. Wow today was horrible. I did have not very much for lunch and that might have been why. My 800 times were all around 3:00 which was good but not great. better next time i guess.

am- 3.75 miles/ 30 min E. Usual easy run to sunrise tire. My calf is sore to the max!

pm- 6 miles/ 45 min- Race: Cedar All-Comers - warm 15/ cool to time. Wow what a race. I was scared that my calf was going to snap cause it was super tight! So not everyone was even ready when the gun went off which was pretty stupid on the starters fault. But anyways, I jumped out front in 10th and pushed in there for a bit. Then 2 miles into it I get a horrible pain like someone was squeezing my stomach. Horrible. I picked up the pace cause it was the last mile and to get the pain away. So i was catching our team one by one and got up to 3rd for PV behind preston and he takes off to finish. I go hard after and with 200 left i get that same horrid stomach sqeeze and i do awful the last bit, getting passed by 5-6 people. Stupid but it was a learning experience. Desert Hills spanked us hard core, running as a pack (which we wanted to do....yeah) which was killer so props to them. And dang Spencer Ford! what a beast.

am- 3.79 miles/ 30 min E. Usual easy run to sunrise tire. My calf is still sore to the max!

pm- 3.45 miles/ 30 min E. So coach switched the runs up for today and tomorrow so we ran 30 min E instead of 5x1200. I was happy bout that cause my legs were starting to get sore. We went out to nicks house and then came back. I got Anwar to come out and he is super excited so it will be fun to see him get fast since he is naturally talented in running. Coach said he's got real smooth form which is so true. He is a stud.

am- 3.9 miles/ 30 min E. Nice easy chill run; i was a little late too:/

pm- 6.49 miles/ 5x1200 @ 89% w/ 3 min rec - 10 warm/cool to time. Great run today for me and others too! My goal time was 4:51 for today and i did just that! My times were 4:43, 4:44, 4:44, 4:47, and lastly 4:46. I basically lead with this workout being my favorite workout besides tempos. Felt great and even though we were doing a hard workout today, I think it will be fine for tomorrow with the relay cause it is only one mile!

Desert Relays were dope. yeah

I didnt do all the time we were supposed to get in cause i hurt my ankle

Awesome-ish race for me. We start out and I was a little scared being my first varsity race but it wasnt as bad as I thought. Anywho, we start out and I get cut off by some of our guys and some of Cedars. So im behind already and then I really never got back with the pack til the start of our last lap when earlier the Bushar and Baker's screamed at me to go and I just went beast and feast the rest of the way! was in last for our team and finshed 3rd:) it was swag. but I need to go with the pack and start my strong serge earlier

I won the freshman sophmore race. $WAG!!

am- Nice run today. felt great. Plyos too!

pm- 6.1 miles/ 50 min 8x800 w/ 1 min rec - 15 warm/cool to time . Dang i struggled for the first few 800 repeats but it helped to just think one at a time. Wow our times were quick too! Started with 2:55 and ended with 2:33? somethin like that. Great workout overall

am- 3.85 miles/ 30 min E. The usual "chill" morning run and YOGA!!

pm- 8.0 miles/ 60 min E with striders. We went out to formaster and up behind the hospital. I feel a little sore from 800's yesterday but nothing major.

am- 3.82 miles/ 30 min E. The usual "chill" morning run with plyos afterward.

pm- 6.25 miles/ 11:10 at 4th place for the Time Trial #3 w/ 2xmile at 89% w/ 3 min rec - warm/cool.  I felt like the time trial started quicker than last. I was in 8th for about 800 meters and then jumped right into 5th. Then with about 400 left, I passed Cam and sprinted to get Andrew but he ended up 5 seconds ahead of me. Great race. I think I am starting to REALLY figure out how to truly race so it will be fun to see how I do at Herriman. Im hoping for 2nd on the team.

am- 3.8 miles/ 30 min E. The usual morning run. I feel great cause i have been taking my vitamins like a good boy!

pm- 3.9 miles/ 40 min PreRace w/ 4x200. Well the robber made it so we couldnt run til 5pm so it was WAY hot when we ran. Good run tho and some strong 200's I got in. I feel great and super excited for Herriman tomorrow.

am- 5.25 miles/ 40 minutes w/ 4,3,2,1 min fartlek w/ equal rec. So we ran at the state course and I struggled with the elevation change so when I would breath it would sting. I think I will be okay for the race tho. 

pm- 6.5 miles/ Race(Herriman) time: 17:49 and 23rd place overall. BEAST!!!!! So the starting of the race closed up so tight so quick it was horrible. I got in the middle-front of the huge pack but then after 100 meters some stupid person spiked my shoe off! So i was running with it half off and got sick of that so I stopped for 1 second to fix my shoe and a couple guys hurdled me. I was soo mad that my shoe got messed up that I was going to get back on whoever it was by killing the race. And that is exactly what I did!! I was never not passing someone the rest of the race and I passed about 13 people after the motha-cussa! which by the way, is the most awesome hill ever! I ended up finishing right behind Paul and got 23rd overall. The one thing that sucked was when I couldnt see where I was running because the kid in front of me was cutting me off, I slammed my heel on a rock that was sticking out of the ground. But i still did beast AND our team got 2nd overall to AF! We beat Alta, Wasatch, Bingham, and Park City and Herriman. Great job by our team as a whole:) 

7.49 miles/ 60 min with 20 tempo + Steven Johnson's 5K (irenes thing). Nice run today. I was soo tired but I went cause I want to keep getting good after yesterday! We went down industrial and over to fossil ridge and up the street from there and over to the 2450 park and back to the high school for the fundraiser 5K. Paul, Andrew, Preston and me were the only ones who actually ran the right course..... I think!

First day back from the 2 week break and I am soo happy I am running again! My knees were hurting pretty bad for the first lil' bit, but after a mile I felt great! I went 30 and a half minutes which ended up being 3.91 miles! I just went down the trail to maverik and back up.

am- I ran with some of the guys and girls this morning out at Mustang Pass. I felt really good, but a little slow cause of all those yummy Christmas treats that make you fat;) But it was really nice, slow pace tho. 30 minutes total.

I was kinda stupid and waited to run until 10......pm! yeah it was a great run though! I ran my dog for half of it but only half cause he is fat:) Then I did a loop around the neighborhoods and thats it! 30 minutes.

I again didnt run til late.... 10:25....pm! Yes it is very stupid of me but I sleep in everyday and yeah. I gotta work on going to bed on time. Anyways, I ran foremaster and it was amazing how great the view was! I really liked being able to see all of St George from up there. Great run and I feel great, 34 minutes.

am- I finally ran in the morning and it was great! I had played some b-ball before I went out running so I was a little warmed up! I was trying to work on my breathing and without realizing it I was cruising. My average mile pace ended up being 6:56. It was a really good run and I am really excited to get doing workouts in the next week or so!

am- Josie, Mitch and I went running after we went to the temple. It was a great run and we went a little longer than we were planning just because we were cruising and forgot to! That is alright, I honestly was tempted to go longer cause I felt awesomeness flowing through my legs;)