Snow Canyon Warriors Track

Hard track workout # 1. Today was a 10k track workout. Intervals of a 800, 1600, 2000, 2400, 3200 with 400 walk jogs in between each. Tough workout and our goal was to keep them at 1:17 per lap for every distance, and the 3200 first half at 5:08 and second half 5:00. Me and Aaron really pushed each other till we got to the 2400 and i got some really bad stomach problems and let Aaron continue and i came back after bathroom but had trouble, gutting them out literally. I gutted them out though and had a good workout to end a good really hard week.

800- 2:34 (right on)

1600- 4:57 (a little fast, suppose to be at 5:08 maybe hurt me a little)

2000- 6:25 (right on)

2400: 7:59 ( stomach problems started and have to say i got a little tired, but really bad stomach, suppose to be at 7:44)

3200: 10:45 (started off really bad with stomach hurting, first half around 5:35, Then really got mad and gutted it out for a 5:10 second half. Pushed it in and knew i was done for the week and happy for the fitness this is going to gain on me)

11 mile run tonight with Aaron. Aaron had to take two pits stops. Kept a pretty good pace for a recovery run and pushed it in at the end. Getting relaxed and getting a song in the head which should help. Loving this running and workouts.

1 hour of usual weight lifting after run.

10 mile run in the rain. Fun run and pretty easy, even visited steve at the center for awhile. After that went to Dixie High and did are cadence workout. 10X200's. I felt really good about these kept them more consistent and felt all around better and faster. last week went -3 on them this week went -5 almost -6, so alot better and still feel pretty good. Doing some really good, consistent, intense, and profitting workouts and feeling really good about this.

Splits: 30, 29, 30, 29, 30, 30, 29, 29, 30, 29

10 miles after school with my buddies on their bikes, No Aaron. Moderate pace and felt good with some hill in the run. Feeling good and fast.

8 mile run through Sunbrook, really easy with friend on his bike. My calve is getting a little tight i got to work it out.

Tough workout this morning, got over to the Dixie State track at 8:00. Today was a tough workout. Did 1 mile warm up with Aaron then we started our 5X1000's with only a 200 jog break inbetween. Calve was still feeling a little tight but pushed out the workout. Aaron really pushed me today, he was a little faster, but is really helping me get my track speed up. I still am not as strong at speed but getting better. Suppose to be at about 1:12 pace per lap and hit 3:00 for each 1000, Total time supposet to be around 15:00 to 15:10

1- 2:51 (Aaron put us out at 1:03 for first lap, I thought he said 1:13 so i kicked my 1:12 pace up and hit a 1:10. Way to fast for a first one and me and him were really mad we did this, knowing it would hurt us at the end of the workout and not stay consistent)

200 meter jog

2- 3:04 (pushed it pretty good, stayed strong)

200 meter jog

3- 3:04 (stayed consistent, they are getting tougher and i am working hard)

200 meter jog

4- 3:05 ( around the same good)

200 meter jog

5- 3:05 ( wanted to stay consistent so really bared down and got it)

Total time for workout was 15:09- so hit my goal and that is pretty fast for a 5k. Felt really good about workout, but want to be up with Aaron the whole time. He is a little faster on the track.

200 meter jog and .5 mile cool down

This workout was really good for me, showing that i need to start off slow and push it at the end. Although it kicked my butt, i know it will help alot. Feeling good about these new workouts and Aaron thinks i am doing good. The calve has tightened up, but will keep on working it and baby it.

Did not run today, Was helping with the race all morning, and the calve was hurting. So decided to take it off and just lift weights. Want to be able to get the good workouts in next week and not worry about the calve.

10 mile run with Aaron and Eric at a good pace. Calf is back to normal. Feeling good and great run. 1 hr lifting.

8 mile easy run, picked it up at the end. Then Cadence.

10X200's

28, 29, 29, 29, 30, 30, 30, 30, 30, 29

Stayed consistent even though we hit a 28 on the first. Shows that i am getting stronger and faster. Went -6 this week improving on my -5 from last week and the 30 second ones were in the really low 30's. I was closer to Aaron today too. Really happy.

Went for a team visit up to SUU all day, it was really fun. Hung out with the guys all night.

8 mile run at a good pace. 1 hr of our normal lifting. Felt good and getting stronger lifting.

Hard tempo tomorrow so getting ready.

Today was our tempo. This is a tough threshold run on a hard course, with some hills and gradual inclines. We thought it was about 12.5 but measured the end and found out it was 12.9. Ran the 12.9 in a total time of 1:09.40 (goal time 1:11) Oops average pace 5:24. The things is though, it felt great and was not to bad. I had to dig deep in some spot, especially on hills, but did it and came out victorious with a better mental and physical aspect to me now. I was really excited for the run and no it is fast. I am excited for what i will be able to do in the future and at foot locker. Great push today, now i get to do slow stuff the rest of the week. This will be the hardest tempo we do, will bring it down the next time. I am in great shape and feeling good, this might work for me at foot locker.

Song in the head today was Put On, by Young Jeezy. It helped me out alot to not think about other stuff in my running.

At Suu all day checking out the campus at distinguished scholar day. No running.

8 easy miles in Kayenta felt good.

PM; 10 mile run with Aaron and Eric, one of our slower runs. Felt good though for Judgement day tommorrow. We are trying to come up with a name for us 3 (like the circle of trust, and Bermuda Triangle) Any ideas anyone?

Big day tommorrow and big lift tonight, felt good and getting stronger.

Judgement Day, Big 5k interval workout. Suppose to keep them all at 1:12 per lap.

1 mile warm up. Wasn't feeling totally fresh and great today, but okay

400: 1:08 a little fast, felt good

200 meet jog

800: 2:24 right on pace

200 meter jog

1000: 3:00 right on pace again, Still feeling okay a little tired

200 meter jog

1200: 3:36 right on again. Struggled a little to stay up with Aaron but pushed it out.

200 meter jog

1600: 4:53- suppose to do a 4:45 and tried but could not push it out. Felt mad at myself i could not push it out. Soon realized that i was only 4 seconds off goal with the 1:08 i did first. I feel good about the workout and know i am really really close to being right where i want to be. Thats why i still have 2 weeks left till the big race, to be right their, when it comes. Total time was 15:00. So i ran a 15:00 5k on the track which was cool. It was 10 seconds faster than my 5k speed workout i did last week. I am getting faster and liking it, just need to get a little faster and hit my goals.

1 mile cool down

8 mile run with Eric and Aaron. Eric came up with a name for the 3 of us. We will be called the Sphere of Truth. We are the rivals of the Circle of Trust and will dominate them ha.

 1 hr of lifting
2 hrs of Basketball with the St. George Police guys. It was fun and funny, they were calling me Alan Iverson.

10 miles at the club run. Me and Aaron picked it up at the end and was cruising without even working hard. Holy crap i am in good shape and feeling good.

10 mile run with Aaron. Then ran staight to Dixie High School and did are Cadence which we call Haydence now.  10X200's with 100 meter breaks.

31, 29, 29, 29, 29, 28, 29, 29, 29, 29

Went -9 today and stuck with Aaron the whole time. Went -6 last week so increased 3 seconds, last 4 weeks went from -3 to -4 to -6 now -9 and feel better each time. I am getting faster and feeling really strong. The 200's were not even that bad and had alot in me at the end still. I feel like i am going to dominate foot locker. Getting faster each week.

about 2 miles of running tonight at fugitive.

8 miles with Aaron on the trails with some exploring on some other trails. 1 hr of lifting

Aaron is out of town, back in Michigan. So running by myself this week, lets see if i can keep the quality up and hit my times. That will really show if i am ready.

10 miles by myself, felt good and kicked it up at the end. Kept good sturdy pace.

1 hr of lifting at my friends gym, great workout

8 miles. not as quality today, friend was on his bike so didn't move to fast. Kept a good comfortable pace, but didn't keep consistent pace, which made me mad. Oh well just an easy run for big workout tommorrow and doesn't matter as much.

Last big workout till Foot Locker. 8X800's suppose to hit 230, 225, 220, 215, 230, 225, 220, 210 with a 400 meter jog break inbetween. I was stoked for the workout then got out to the track and saw that half of it was covered with water and I had a headwind on the backstretch that didn't really help me as much on the homestretch and it was still raining. Decieded to do it anyways and see what i could do and have fun splashing throught the water. I would be a challenge and help me if something comes up like this at foot locker.

I took 5 seconds off the times, because that is about how much they were off with the stuff, maybe a little more but 5 is good.

1- 2:31- equivelant to 2:26 a little to fast

2- 2:26- 2:21 still to fast

3- 2:23-2:18still to fast, could not get into a rythm at the begging and was to antsy and running to fast.

4- 2:21- 2:16 almost right on

-9 for the first half then the second half i could not keep it and ran slower, so made me really mad, i need to stop starting hard and have nothing left at the end, getting better with my training helping me keep it though.

5- 2:35- 2:30 right on

6- 2:30- 2:25 right on

7- 2:29- 2:24 a little slow

8- 2:21- 2:16 really slow which made me really mad i could not pull out a faster split

+10 on the second half so all together i wall only +1 for the total time which made me feel good and see that i had an okay workout, considering all the crap in my way for the workout. Still think i am ready for foot locker and know i can push through rough times, I  am getting really excited and can't wait to go do something.

Could not find time to get a run in. Felt really mad. Its okay anything hurting will be healed and okay to take one day off.

10 mile run with mom on her bike. Felt bad at the beginning after not running yesterday. Got everything going and decieded to do some hard miles the last two. Felt good and felt pretty strong not to 100 percent though. This whole week has been like that i go off and on on weeks though so next week should be a good week.

By myself again tonight. Did 8 mile run on the trails. Felt pretty good. Then went over to the track to do Haydence. I had to do it in front of a girls soccer game, but hey i guess thats okay. Did my 10x200's and went -10 today 1 second faster than last weeks -9. I believe i am ready for this race and can't wait. Felt really good during the workout and had some people asking me about my running and telling me good job and that i looked good, which was really cool.

Happy i pulled out 3 28's in the workout and especially at the end where i used alot of mental force and told myself i would hit 28.

30, 28, 29, 29, 28, 29, 30, 29, 30, 28