K-runner

6 AM: ran an easy 5 miles nearby Alta felt very comfortable throughout the run.

3 PM: ran a 3 mile warm-up to Dimple Dell Gully and then ran 8x100 meter hills a bit faster than 5k race pace. Every other one I shortened my stride and quickened my turnover. After we did a 1 mile jog back to the school and ran another mile on the track easy. 

3PM we did a 1 and 1/2 mile warm-up easy and then we went into 5x800 meter at 3200 meter race pace. was slow the first with a 2:27 (I was aiming for 2:25) but then got faster each time till on the last one I hit 2:15. I felt relatively fine throughout the workout and really wasn't that fatigued in the workout I think next time I will shoot for 2:20. After we went for a ten minute cool down which there we ran 1 and 1/2 miles. 

3 PM ran a moderately easy eight and a half miles around Alta High School. Around 6.5 miles I picked it up just slightly. Overall it was an easy run today.

6AM ran an easy 2 mile warm-up then we did 6x200 meters all under 30 seconds i hit the times I needed and felt great. I then did a 3 lap cool down on the track.

3PM ran easy for 30 minutes which we ran about 3.75 miles.   

I didn't really have a lot of nerves going through my system before my race but once we got to the line they began to start to work in a little. Luckily the started the race pretty quickly after they lined us up. I Started out the first mile of the race way too fast cause we clocked in at 4:57. but felt much better during the second mile on the last mile I held back a little until I peaked the "Mutha Cussa" and then I picked up the pace for the last half mile of the race into the finish. I Had to admit my legs were exhausted but I had a fun time that race overall is one of my favorites.

Ran an easy twelve today and i felt very relaxed throughout the run.

3PM ran an easy 2 mile warm-up to start of then did 3x600 meters fast with 15 minutes rest between each with walk jog and some striders in between. The first one i came across at 1:34, the second was 1:33 which was discouraging because I wanted to hit 1:32 but I did much better on the last one hitting it in 1:29 so overall I felt pretty good. After we did a 2 mile cool-down.

6AM Went out for an easy 5 miles. Felt great the whole time other than I was a little cold.

3PM Went on a 6.5 mile run around Alta High School. I felt fine i ran with jacob Crosby the whole time and we kept a good pace throughout the run.

Ran an easy two mile warm up and i felt totally fine before and throughout the entire race I only picked it up the last half mile because I really didn't feel like I was making it a workout. I felt really good on the run and really enjoyed the course.

6AM ran an easy 2 miles then did 6x200 fairly fast i ran my first four at 27 seconds and then my last two at 26 seconds. I felt great the whole time other than the cold weather outside. 

I was a little nervous waiting for the race to start but once we did our team cheer I had to admit I felt much better. I started out the race how I wanted to not too fast but also not so slow that I would have ground to make up. I felt very comfortable coming in the first mile at 4:55 and maintained position with American Fork. The second mile seemed much longer but I still stayed right behind the top four American Fork runners.

A little after two miles Michael Finch took the lead and I hung on his shoulder with American Fork right behind me. I stayed behind him until there was about 400 meters left and thats when I pulled ahead. When I heard my time I was a little disapointed at first until I realized the course was 3.25 instead of a 3.1 so I was very happy with my performance and had a great time being out there with all those great racers. 

Ran an easy 12 miles I felt very comfortable throughout the run

Well we started off with a 2 mile warm-up and then we did 4x1000 meters I was supposed to hit 2:55 but I was off on my first and third which made me really frustrated but I hit right on in my second and got a little under on my last one. Overall it was a pretty good day.

We ran a 6.5 mile course nearby Alta and every five minutes we would have to do 10 seconds maximum effort. I thought about putting the ten seconds into threshold but because it was so short and I had such long recovery between each of them I really didn't think they were really threshold. Overall though I felt really good other than some tightness in my quads which was probably a result of yesterdays workout.

6AM We did a five mile run easy. Felt great throughout the the run.

3PM Did a 2 mile warm-up and then we went on the track and did 4x600 very fast. I was supposed to hit 1:35 and I was way slow on the first one with a 1:38 but I ran my second and third one in 1:34 and my last at 1:29 so I was happy with that.

6AM we ran 4 miles easy and then did a handful of striders I felt really comfortable through all of them.

Well I was really excited for this race because it is my favorite course and I really wanted to do well on this course considering I haven't ran an actual 3 mile course since the murray invitational so I didn't really know where my time would be at. I did about a mile warm-up which really wasn't enough but I did more fast striders than usual which helped out a lot. My left hamstring was feeling a little sore which made me nervous but once the race started it went away. When the gun went off I was sad to see that Ben Saarel was not at the race but I knew Chuk was there and we always have a good race. I stayed right on the shoulder of the leaders for the first mile which we ran pretty slow but we definitely picked it up as the race went on. Chuk and I really started to separate from the group with about a mile left. I just stayed right on his shoulder until the 600 meter mark which is when I made my move and went hard to the finish. I was so happy to see my time at 15:08 which turned out to be a new course record and was really happy to see some of my teammates PR as well. The race was great and me and Chuk really put on a show for everyone with a great race together. It was great to be racing with all those great runners. I only did a mile cool-down due to the awards ceremony but I felt really great after that race today. 

Ran the state course with my team and then ran 9 miles around the park easy. I felt great throughout the whole run and was happy to brush up on the state course.