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.

Ran an easy two mile warm up and then we ran 1x1200 meters. I felt very comfortable on it and I ran a 3:20. We then got 20 minutes of rest and then we ran 3x300 meters fast. I ran the first one way to fast and came across at 39 seconds. So the second I ran 43 seconds and the last was 41. My quads were really sore after but it felt really good and I was glad to get in a good hard workout today.

6AM we ran an easy five miles by Alta and then ran 2 laps around the infield of the track barefoot. 

3PM we did two laps around sugarhouse park and then we ran then we ran the state course easy and every five minutes we would do thirty seconds of hard running. After that we did one more lap around the park easy. I felt great throughout the entire run and I felt great on the thirty seconds of hard running. Overall we did about 6 miles. 

We ran an easy half mile warm up and then ran the gully long run which is 6.5 miles hard and we all ran really good. I ran it in 40 minutes which I was fine with because it has a lot of hills and I slowed down the last half because I was talking with our number two runner. I felt great throughout the entire run.

Went for an easy twelve but I ran 6 in the morning and 6 later in the afternoon overall a great run and a great conference weekend.

We did four miles easy and then did 4x200 a little faster than the speed of the start of a 5k. I felt great throughout all of them.

I warmed up a mile and I honestly was not nervous about this race at all I had virtually no nerves even coming to the line which made it nice and once the gun went off I was focused and ready to race. The first mile was a bit slower than I would have wanted it to and I tried to pick it up the next mile which I did but I ran my last mile sort of wimpy but it was hard because I just didn't have anyone to push me in the race. I came across 15:22 which was not the time I wanted but I was satisfied with my race so overall I was happy. We cooled down for two miles which felt great. Our Alta guys had 5 in the top 9 which was awesome it was a succesful meet for Alta boys!

6AM We did 4 miles easy I felt great and it was a little warmer this morning which made it nice.

3PM We ran 6.5 miles easy I felt great about that too other than we spent a lot of the run trying to convince one of our varsity guys to go to nike southwest cause if he doesnt my whole team won't and I will have to go by myself! hopefully we can convince him.

We did a 2 mile warm up and then we did an 800 at 800 race pace. I had to be honest I wasn't sure what the pace should be since I hadn't ran an 800 in so long but I did okay. On the first lap I came across 60 which was not what I wanted but it was ok and on the second lap I came across 59 so I got 1:59 and i'll be honest I didn't feel very tired at all so I knew I could have done much better we then got a thirty minute rest which we cut a bit short because we wanted to do the next thing which was 2x400. Murphy wanted me to hit 58 but since I didn't do as good on the 800 and wasn't as tired as I had hoped I pushed it a bit harder and ran a 57 and then on the last one I picked it up a little more and ran a 55. I felt great throughout that entire workout and wished I would have pushed myself harder in the 800 but I felt good and I guess that worked out great. After we did a mile cool-down and I felt great during and after that as well.

We ran 5.5 miles easy I felt great the entire time.

we ran ten minutes easy and then we ran a 400 at 5k race pace. Then I ran a 200 like the last finish of a 5k I felt great and was pumped for state.

I warmed up about a mile and I felt great getting ready for the race. When we got to the line I was pretty nervous but once the gun went off I was ready to race. I stayed in the top ten for the first half mile and moved up to the top four by the first mile. I hung with the group and felt very comfortable then by the second mile it was me Alex Headquist, and Brayden Mclelland all together and it stayed like that until the last half mile. I pulled up a little but Brayden stayed with me so I stayed with him until the last 400. In the last 400 meters I made my move and pulled in front and then I sprinted in the last 150 meters. I really enjoyed this race and was honored to be racing with such talented runners. I didn't quite get the time I wanted but I was overjoyed with winning state so it didn't matter to me that much. I cooled down a mile after and I felt great.

I just ran an easy 7 miles and I felt great throughout the entire race.

Went for an easy ten today. I felt great other than it got pretty windy in the last few miles of my run but it actually felt nice to run against some wind. 

Ran and easy 9 miles today and boy was it windy but it made it fun with the team. I felt great throughout the whole run!

Ran 6.5 miles easy and then did 6x200meters (not timed) pretty fast. It was really cold today I didn't exactly dress prepared for the weather however it felt nice to get some cold weather outside to run in. Overall I felt great throughout the whole workout.  

We ran 6.5 miles easy in the gully. It was much warmer today than it was yesterday but the ground was wet due to some of the snow we got this morning. after we ran 6 hills and I felt great throughout all of it the entire time just a bit cold because I didn't come dressed prepared for the weather.

we did a 2 mile warm up which felt great. after we did 5x800 meters at 2:30. My first was too fast my second was too slow and I was a bit discouraged but I hit it on my third on the last two murphy wanted them a bit faster so I ran my fourth in 2:22 and my fifth in 2:19 which felt great. After we did a mile cool down and I felt great throughout the whole workout.

Went on an easy 8 miles today. Felt great throughout the entire run and plus the weather was pretty nice.

Went for just an easy 12 today. The weather was fantastic I didn't even have to wear a long sleeve it felt great throughout the whole run.

Well haven't been on here for a while but went for an easy run for an hour. I felt great throughout the entire run.