Snow Canyon Warriors Track

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.