Snow Canyon Warriors Track

8 mile run on two loops in the valley. Kept a good pace on the flat route.

Mile repeats on the track today with 400 meter jogs inbetween. Tough but Ran them ok. Not what i wanted but decent for not being in the best of shape right now.

2 hrs of football in the morning.

1- 5:01

2-5:03

3-5:07

4-5:10

5-5:04

I was pushing pretty good the last two, which showed i had good finishing speed.

1 mile warm up .5 mile cool down.

12 mile run on the tempo course but alot slower. Took me like 3 miles to get going then i just cruised, good run.

Really Really chilly day today, got out before dark and ran with mom on her bike. She helped keep up the pace good 10 mile run on the High School Loop.

8 mile run with Aaron on our usual dixie center loop. Great run. 

Went and lifted for 2 hours. Good to get back lifting and felt great, maybe that will help strengthen my deltoid pain on longer runs, i think it does.  

8 miles with me Aaron and Eric. Eric gave us these sweet beanies his grandma made, they are awesome.

2 hours of b ball tonight

Easy day today before two hard days. I was so tired today from lack of sleep and was my dads b day and had a busy day so only managed to get 3 miles knocked out on the treadmill with my fivefingers at 6 minute pace.

Me and Aaron did a 10 mile run. Felt really really good and ready for tomorrow.

Got to the Dixie State track at about 1. Played a church ball game this morning. .5 mile warm up then we did are tough half marathon track workout. 1200, 2400, 3000, 3600, 5000 on the track, yes that right you heard right. Did 2 laps in between and .5 mile cool down. Total of 53 tough laps on the track or 13.1 miles. We kept a 5:15 pace per mile for the whole workout which puts me at a 1:08 something for a half. I am excited for Painters. Did really good.

Went and lifted after and played some more basketball a huge physical activity day.

8 mile run with A Ron Felt okay for a lazy monday.

lifted weights again.

10 miles by myself on the Snow Canyon High loop. Felt pretty good and kept a good pace i feel i am ready for this weekend. Need to get a long warmup in i don't really get warmed till about 3 or 4 miles.

7 mile run by myself on Highway 91. Felt pretty good. After did 10X200's on a flat straightaway by my house. These really felt good and helped get my speed going again. They made me feel really good i feel like a good race is coming.

Went and lifted at the Rec Center too.

8 miles tonight. Ran over by the Painters course and went over the finish and gameplan for the race. i am excited and felt really good tonight.

3 mile run then did the pre race workout of some strides and stretching and leg swings.

Got to the race and was feeling good did a 4 mile warm up with Dave and got ready for a great race.

I was hoping for a 1:09 but we went out to slow and no one wanted to take the lead. I didn't want to take off when a probably should of because it was my first Half. We got to about 5 and it was only me, Dave, Paul, and Jeff. I dropped off a little but then caught up with them at 6 right by the bridge. I went across the bridge and it was icy. I hit the turn out the bridge and hit the ground hard. I cut up my leg, arm and chin and had blood pouring down my leg and neck. I hit my knees into the railing and got up with a little limp. It hurt pretty bad i am not going to lie. I hopped and up and went after the guys who were a little ways away from me. I got to about 7 or 8 and caught Dave and passed him. Then i hit the loop and ran it well. I could not catch Paul and Jeff but help off dave until the finish. I finished in a good 3rd place. I felt good about the race with the fall and everything and for the first half of my career. I crossed and got mediced up then went for a little .5 mile cool down. Very good race not the time i wanted but had some difficulties. I Felt really good the whole race, a little tired at the end but thats common. I think i could of maybe finished higher or stayed with them longer and got a faster time before the fall, but excited for a good race. Now its off to training for track and hitting my goal times.

Thank you Dave and Paul for slowing down to see if i was okay. Especially Dave for yelling at me to stay mentally tough and get up with them after the fall and being a good support. Sometimes i wish i had that great of a coach. I was happy for my mental capacity for staying strong and fighting throught the pain and coming back. I will remember this race when i race again.

Good race to all and i think i like this longer distance stuff. Can't wait to race it in the future.

I went on a Mexican Riviera Cruise for this whole week. Did 3 miles on the outdoor track but it was so small and hurt the sides of my legs so did 3 on the tread.

I also did my lifting

Felt okay actually after the half.

6 miles on the big deck at night. It is close to 400 meters around. Did 24 laps around and had some chinese couple counting my laps and cheering me on ha. It was windy but fun.

Also got some lifting in. I am also doing alot of perfect pushups this whole trip, but eating so much and not the best food ha, it is fun.

when swimming all day in Puerto Vallarta today at a private beach and snorkeled and kayaked it was fun.

Went deep sea fishing in Mazatlan today and caught a Maaco Shark it was awesome. I also saw a bunch of whales and sea creatures like turtles and marlins and stuff. It was really cool. Got back and did 3 miles on tread and got some lifting in. was to tired to do to much.

Today we went to Cabo San Lucas and went to Lovers beach the most beautiful beach i have ever seen. It was a really cool port. We went snorkeling and wave crashing and had a blast at the beach then went to the port and walked around all over and shopped. I got some really cool stuff and a good sun burn, which will turn to a tan though. I was so tired and had no time to do really anything so just did alot of push ups. Fun Day.

Fun day at Sea today. Ate alot the last day and just chillaxed and slept and had fun. Did get in 8 good miles on the tread and some lifting. I am sad the cruise is ending but excited to get back and get some good running in and see everyone. When i get back i will be getting serious for track.

8 miles with Aaron on the trails

Got some lifting in too

8 miles with Aaron on the Blvd run

8 mile run by myself on the Parkway Trails.

Great game tonight we beat Dixie with a three pointer with time expireing only having 1 second to shoot it. 41 to 40. Adrew Johnston my hero banked it in from NBA range. We stormed the court and had a big pile up at center court. What a great game one of the best i have seen.

After that went and played 2 hours of B Ball i must of been pumped from the game cause i was on fire.

10 miles today .75 to the Dixie Track with Aaron and Eric then did 8.5 miles of laps on the track then ran back. Not the best workout but should help with track.

8 miles by myself after school then went over to the rec center and lifted. The lifting was harder then i wanted but felt good today.

Another great game tonight against PV Andrew hit another clutch shot to go to OT then we won in OT. Two great games this weekend and the fans were going crazy.

After Best of EFY went over to the Dixie track me and Aaron had 5 mile repeats on the track suppose to be at 5 minutes per mile. I was a little tired but ready. Did two warm up laps and got ready. This ended up being a great workout and showed i am pretty good shape i am excited. 2 cool down laps. Here are the amazing splits.

1. 4:46 thought we might die after this but kept on

2. 4:54 slowed down to our goal pace a little faster still

3. 4:56 still keepin on

4. 4:56 this was definately the hardest one but gutted it out

5. 4:52 pushed this last one in for a great time

Really happy about the workout

9.5 today with Aaron on some of the Painters route. good to get the legs moving and the lactic out. I was still feeling a little slow in the legs from the tough workout Saturday. Still ran decent though.

Did my lifting today too and some B-Ball

8 on one of our usual routes. Felt really really good today and was hardly working but running great. I am doing the State indoor championships this weekend at the Olympic Oval and plan to run really well. I think i can get PR's in both my events. I am ready for a great track season.

Last night we camped in the back of my truck in the Denny's parking lot to get the grand slam special. It was awesom and a fun experience but kinda crazy, but well worth it.

8  mile run tonight with my friend on his bike. I ran pretty fast tonight and was pretty pumped and mad seeing that i got screwed from UVU. So i am going to go run for SUU hopefully i can sign next week sometime. I am running the indoor meet this weekend and am pumped to have a great race and go beat some kids.

8 mile run after school today by myself, move pretty good.

Did my lifting today too and am feeling strong. Ready for some good races.

3.5 felt really good

.5 mile of strides on the road.

Great racing at the Olympic Oval today. Very good times for my first meet of the year and 3rd or so meet for other guys. Met Seth Gutzwiller and hung out with him the whole day, he is a cool kid. Later we hooked up with Jonathon Nelson and Elijah Rono. It was a good day today did about 4 miles of warm ups so was well warmed up for the races.

1600- Around a 4:28 timed by a coach, didn't get official time. Took 3rd just behind Seth and a Springville kid who had an amazing race. Barely got out sprinted at the end and we all ran the same time just me and Seth lost by thousandth of seconds. It was a great race and great finish. Started off a little to fast with a 63, thanks Seth. PR for me for first meet.

3200- This was a little harder. The 1600 didn't feel that bad this hurt a little though. Jon won by like 8 or so seconds and Seth outkicked me at the end again to win by thousandth. I ran a 9:40 or so unificially. So i got another PR and another medal. I was well pleased with these races today and think i can get these kids for state (Jon being fresh and all for this race) and Have a great state race and take state. I will leave nothing on the track.

With a little more speed which i have not done to much of. I will be in solid shape for a great senior track season. I am excited and excited to get PR's the first meet of the year.

8 with Aaron

Lifted

Good 8 mile run by myself

8 mile run with some Haydence after. Felt really good today.

8 with the club tonight felt really easy and was enjoying it.

Did 5X1000's with Aaron today on my track. Did .5 mile warm up then got into them. We had a little headwind that is always on our track too.

1-2:54 felt pretty good, i was still not feeling all the way warmed up. Same as Aaron

2-2:58 Still not feeling the best the haydence tired the legs a little and hot tubing the last two nights. Same as Aaron

3-3:01 got a little tired and fell back a little, nothing in the legs really. Aaron 2:59

4-2:59 had a revelation to me going on the last 200 with aaron a ways in front of me. I visualized state and saw this as a catch this guy for the championship. I went after him and edged him out by a second at the end.

5-3:00 i had to run this one by myself because Aaron's achilles started to bug a little. I was excited i kept the pace and kicked it in hard.

This was a great workout. .5 mile cool down. Then went and lifted in the weight room

200 meter jogs in between

No running today. I had Junior prom all day. Went to jumping jacks and got a workout there and danced like a party animal all night. The legs were tired i felt them and felt it Sunday, sleeping all day.

8 mile run with friends on there bikes

1.5 hours of football this morning.

8 mile run with Aaron. Felt good.

7 mile run over by my school today

Went to the track and did 10X200's

29,29,29,29,29,28,29,29,29,28

-12 on the workout, Trying to hit 30's. Fastest 200's we have ever done. Felt pretty good, started to hurt a little the last few.

Almost all of the 29's were low 29's we got robbed of 28's.

2hrs of b ball tonight

went to club run got there late. Aaron waited for me and we tried to run down the guys. could not do it, to far away. about mile 7 my legs cramped up from a big day yesterday so we took it easy. Really tired and not the best of runs.

7 mile easier run by myself today. Felt good and stride felt smooth.

we lifted before this workout, probably not the best idea but didn't hurt to bad

.5 mile warm up then to our 8x800's

Goal time       Actual time

1.2:30             2:29 not to bad, started though and new i was feeling tired and not 100%

2.2:25             2:22

3.2:20             2:17

4.2:15             2:10  These last two of the latters are the hard ones and the ones that show great shape and determination. Happy to pull off this but felt pretty tough

5.2:30             2:32 This hurt after the 2:10 and could not get the slow pace back

6.2:25              2:20 picked it up but dieing now

7.2:20              2:19 happy to pull off 2 2:20's in a row this late into the workout

8.2:15              2:15 happy to hit this but wanted a 2:12

400 meter jogs inbetween each 800

This was one of the toughtest workouts i have ever done. It hurt really bad but ran some good times. Aaron was a little faster on the 2:15's but not to far. He said those 2 2:15's should show what i could of ran in the mile this day. So i ran a 2:25 which would of been my PR. I am excited for whats to come and took alot out of this workout.

.5 mile cool down

9 Mile run with Aaron and Eric tonight. Wore the headband Aaron got me for my Birthday yesterday and took it easy.

Just to let everyone know. I signed my letter of intent yesterday and am going to be a T-Bird. I am going to SUU to join a great team. Over the next years we are going to have some of the greatest teams at SUU and could be nationaly ranked every year. We are getting a dang good recruiting class and a bunch of great missionaries back. Go T-Birds.

8 today. 1 with the track team helping them along with there 1200 then straight into a 7 mile run. Felt pretty good with the shirt off. Man its getting hot down here fast.