Snow Canyon Warriors Track

PM: Got home today from the mountain. Wanted to run up there this mornning but it was freezing. So ran tonight when i got home about 8 o clock. 7.5 mile run. Felt amazing and really, really, good. I was really happy with my run tonight i was running really well. And finished the last mile like i was finishing a race and ran it super strong. I was visualizing alot during the run. Was hardly breathing and am excited for my races and this upcoming race at BYU.

(Stratus: 229.70)

PM: didn't get out till about 9:30 tonight cause i was packed with stuff all day. Did Flyin 40's on the track X 14 though. Felt amazing and super fast. Excited for the speed to come again. 1 mile cool down. .5 mile warm up.

AM: Slept in woke up about 9. No college today. did a 3.5 mile run on the dike trail. Felt okay a little tired and sore from last night. Will get the endurox in and feel okay.

PM: After noon practice. Did Oil Can Henray loop with a .5 mile warm up and .5 mile cool down. Felt better, a little tired. I am way pumped for this weekend, just staying relaxed though.

AM: .5 mile warm up. Did a 6 mile run. 3 miles easy to the destination. Then 3 miles tempo on the way back. Good workout. I felt amazingly fast and good. Ran in the mid high 16's for the 3 miles on a flat, uphill course and felt great. I had alot left at the end and pushed it in hard. Feeling really good and ready to go have a great race this weekend and maybe even win. I am excited for what is to come. 1 mile cool down.

(Stratus 2.1: 233.1)

AM: 2 mile easy run up to the red mountain.

pm: 3 miles on the course. I like the course. Planning on a good race

Woke up ready for the run. Probably should of not played in the pool with the friends last night, and stayed up a little late but its okay.

I did wake up with a little deadness in the legs and a little tired though. I didn't tell anyone that. It was really really dumb of me.

Anyways got to the race, could not really get going. I was kind of tired the whole morning. I was still going to stick to my game plan and run a really hard first half and see what i could do from their and try to hold on. It was kind of a test run to see what i could do. Went out hard and ran about a 5:15 first mile, which is really fast and coach said about a 4:45 on Cedars course. This was way to fast and what you would of expected i died. People started passing me left and right and i was loosing my head, tightening up, my legs would not go anymore, and i just lost it. I was pretty disapointed, but was just mad that i could not hold on and just really disapointed that i died so bad and did not race a smart race. I will never do that again, i am just going to stick in the lead pack, and come from behind, so i don't have a race like this again. I learned alot and know if i wasn't so dumb i could of took top 3, cause i have never lost to the kid that took 3rd. I will bounce back next week and the rest of the season. It will be okay. I will take alot from this race.

Oh yea i think the course was long because the times were really long.

It was also a really flat and grass course.

AM: 1 mile warm up. 7 mile run on Sunbrook Loop. 4 barefooted strides, .5 mile cool down. Felt pretty okay. Got a little fatigued at the end of the run just lifted the knees and kept the legs going. Nice little run and good way to start a week. Murray will be better this week, cause i have a better game plan. PM:

PM: .5 mile cool down. Then ran down to the golf course with some buddies. Wore are capes the whole time and just joked around and had fun. Good recovery run. 3.5 miles.

(Stratus 2.1: 244.1)

(Stratus: 245.7)

PM: Castle Rocks after work. Felt pretty good outside still took off the shirt on this tough workout though. Was striving to have one more great workout before Murray. 1 mile warm up on the trail next to the hill. Then did the .80 really up/ and down hill loop.

1- 4:06 great to start, feeling a little fatigue in the legs

2- 4:07 great consistency

3- 4:13 down a little because of the fatigue factor

4- 4:13 kept it consistet , Yeah

Great workout an like the moderate consistency. 1 mile cool down.

Went for a swim after to loosen up.

AM: 3 mile moderate run this morning around the house. Getting in the propper mindset for the race and am feeling goo. PM: New Kayent

PM: New Kayenta loop today. Found a dirt road by the offices and took that. about a 6 mile loop. Ran it moderate at around 6:30 pace. A little below and a little above. Felt great and had a really really good run, it was awesome and i think i will be ready to do great this weekend. 1 mile cool down.

PM: .5 mile warm up. 3 mile run on the course. Really slow and fun with some of the guys. Felt great, ready for tommorrow. .5 mile cool down.

Murray invite today. I was ready for a great race. Got there after a long bus ride, with some naps and stuff. Was ready. The team and i walked the course to make sure we knew it. Did a 1 mile run to loosen up the legs then waited for my race to come. Before the race did a 2 mile warm up to get ready and felt great. The race started and are team got a really really bad place on the line, clear on the end. It was horrible and we had to run at least 200 meters more just to join the pack. Once i got there too, i got trapped in the big crowd and had to sprint, push, and make my way up to the leaders. I finally got up there after about .75 of a mile. I was breathing heavy so kept the composure, kept a pace right behind the lead guys and just raced. As the race went on, everyone just kept really close together and exchanged places. Then it got to the end and we about 6 of us took off. I should of started my kick sooner and i might of got a better place and probably would of passed at least two guys, but i didn't. Anyway i took 4th 8 seconds behind Karl Wilcock. 4 behind Steve Morrin and 2 Behind Ben Johnson, and i outsprinted two Alta kids at the end. Good race and with a better start i will be looking good. Excited for whats to come.

2 mile cool down with Karl, Ben, and Ben at the end. Its cool to be able to run with the comp.

AM: Woke up and headed over to the state course. .5 mile warm up. Then ran the state course twice to get use to it for a nice 6 mile run. .5 mile cool down. I am ready to dominate on this course on October 14th. Felt okay.

AM: today was mile repeats. 1 mile warm up then pushed out a great workout, probably my best in awhile and best mile repeats. Did 4 of them on the first loop of the course which is kind of tough, being all flat with a couple little hills and slight inclines (maybe a little long). Times were 5:17, 5:14, 5:14, 5:12. Great workout and felt really good afterwards. 1 mile barefooted cool down.

I am ready to have a great race at the huge Bob Firman meet up in Boise, Idaho. Heading up Thursday.

PM: .5 mile warm up. Then ran the course after school today. It was hot. .5 mile cool down.

PM: After work and an intense good volleyball game tonight. I ran after the game and felt amazing. Did a .5 mile warm up then did a 6 mile moderate to fast run on the Albertsons loop. It felt amazing and i felt like i was halling. Went back to the high school and did 10 barefooted strides on the turf  then did  1 mile cool down. Felt great tonight, will feel it tommorrow morning though.

PM: Ran after school today. We got out early for SEOP's so it was around 12. Coach had me do speed cause i don't race for 3 days. Did the Canyon View loop twice with 3 miles of  400 Farleks. Felt okay a little sore and fatigued but pushed them out and felt that i had a great workout. Total of 8 miles with a 1 mile warm up and 1 mile cool down barefooted. It was hot but did good.

No miles today. Had college in the moring then headed up with Tyler and Phil from Parawon up the Ogden. Heading up the Boise tomorrow to run in the Bob Firman Meet. The day of rest was good, but felt weird not running.

PM: Got to Boise today. Drove over to the course and ran the course. Did .5 mile warm up and cool down and got some good stretching in. I am ready for tomorrow. I am having a great time up here. The course is pretty flat and runs on dirt most of it then some sand and grass. Its 2 great loops around a little pond and is going to be fun. Only has 1 pretty steep hill but its steep on the way down too.

AM: woke up about 9 and was ready to have a great race. Felt great and ready to race in the rain. The whole morning it was pooring rain. So this was going to be a fun and really muddy race. Headed over the course got ready, and did a 3 mile warm up with Elijah and Gemachue. This race had some great comp. Including the top kids from Utah, Idaho, Washington, and some from Oregon. I was exctited to run. By the time our race started it stopped raining and got really humid and a little hot, but the mud puddles were still their and the course was destroyed by all the other runners. We did some strides and then took off. I got a good start and was near the front at the beginging. I knew the Idaho kids would go out really fast so i just stuck behind them and made my way up right behind Jonathon Nelson. I might of started a little fast, but took the chance and went after them. I stayed in the lead back majority of the race with Kimpel from the number 1 team in the nation, Elijah, Jon, and some Idaho top kids. Then my abs started to hurt again (they have been doing that i think i might of strained a abdomen muscle, its been hurting in speed and stuff, or i am just tightening up). I fell back a little and just help my position at 7th. We went into the last half and 3 kids passed me. I went after them and passed 2 and barely didn't get the third. I pushed it into the finish and finished 9th in this great race. This was such a fun race and i was pleased with my place and time (the mud made it a little slow) i had a great time and it was the funnest race i have ever raced. I was the 4th utahn 20 seconds behind first Place Jon, 5th place Elijah who had a great, great race, and 8th place Gutz. I was second for 4A and all the top 4A guys were there. I am excited and know if i just stay a little more mentally tough and just hold on and push myself and peak i can compete with the best and might have a chance to place high at Foot Locker. A great race to work on and push myself off of. I got a sweet backpack too and alot fo Chocholate Milk.

PM: Have been getting some good sleep lately, but will go back to practice tommorrow morning and keep going so i can get the best workouts possible in before state. Went to afternoon practice today though. It was hot. .5 mile warm up. Then went up to the park, blared the music in from my truck (earth, wind, and fire) then ran the speed up workout around the grass. about 4 miles of speed work, great workout a little fatigued from the race last weekend, but got a good workout in. 1 mile cool down. Ready for Swiss days.

Oh yeah, it was national open shirt day today, and will be every monday.

PM: 10 mile bike ride tonight, felt good and i love riding the bike. Pushed it pretty hard

PM: 10 mile bike ride. The legs are a little fatigued from yesterday. Then did a 3 mile run with 10 strides after. I am doing the bike riding because i think i strained one of my abdomen muscles, its been hurting when i run fast.

PM: I got to the race and the legs were a little tired from all the biking. I have been fogetting to take my endurox so i wasn't as ready as i wanted to be with the fatigued legs and everything. The biking will help with the speed muscles i think though. I just went into this race wanting to win. Didn't care about the time and wanted to conserve some energy for Swiss Days. Did a 2 mile warm up then it started. I went out so slow i was clear behind everyone. Then i caught up and we just started chatting for about 1.5 miles and were having a great time joking around. Then i took off. Maybe a little to early not knowing i still had 2 more laps instead of 1. I took off and was pretty far ahead so slowed down a little to conserve. Then the Pine View guys started to catch me so i took off on the track to beat them. It was a fun race, hot (like 98 degrees), but fun. Will get some heat training in and should be okay. I will start tapering alot before region and state and should have fresh legs and be ready to do great. My abdomen muscle still hurt a little in this race, it was a little better, maybe cause of the slower pace. But it was alright till the end of the race when it completely tightened up. I will be okay. 2 mile cool down back at SC.

PM: after work today went to the Swiss Days course with my mom. She rode her bike while i road. I ran the course Twice and 2 miles more. Got a 8 mile run in, felt great to get a long run in, have not had one in a while. Great talking to my mom about college and stuff, going to be making visits to SUU and UVU after season.

PM: After work went to Dixie State track and met Aaron there. Me and him did a 1 mile warm up then a easy 3. After that we did 8 strides. 2 at 25% 2 at 50% 2 at 75% then 2 at 100%. I felt great and then Aaron showed me his prerace ritual of stretches and stuff and it welt like it really helped. I am going to do this same stuff every day before a race. I felt amazing. .5 mile cool down.

Today was the annual Swiss days race. This is one of my favorite races of the year with all the local people cheering me along the way and getting to race my buddies. They changed the course this year and it was a great flat course through the Santa Clara valley. They comp. was intense with 24 year old and Michigan University Alumni Aaron Metler (running partner) and my good friend, mentor and Sub 2:20 marathoner Logan Fielding (running partner). The race began and we ran a 4:58 first mile. Then i kind of fell a little way behind them the rest of race till the end. We had a slow cop car incident but kept going to run a 4:47-49 the second mile. Then i took advantage of a little hill the last mile and caught Logan and went after Aaron. I could not get Aaron but came in at good time 9 seconds behind Aaron and 7 seconds in front of Logan. I made it fun too by drawing a Swiss sign on my chest and running with my shirt off for the race. It was a great duel and fun fun race. I was well pleased with my PR time and place. Excited for the remainder of Cross. My pace was 4:56 for the whole race.

Afterwards we got to ride on the front of an old car in the Parade it was sweet and a blast, it was cool to be in my home town. After that me and Aaron ran back through the parade with are shirts off with my painting and had a great time.

AM:  easy 3 this morning from the house. Felt really sore and fatigued and tight. Got into the run and got better and started to loosen up. Do some more easy miles tonight.

PM:  After work 6 mile run to my friends house. He gave me a ride home and i got ready then went to a drive in movie. Run felt great from my house in Ivins down Santa Clara Hill into the valley then into the neighborhood by Sunbrook. Great run and felt loose and ready to rock, still a little fatigued though.

PM: 6X800's on grass. 1 mile warm up 1 mile cool down.