Born in 97', my liver in 74'

Good run at up at my cabin at Bear Lake! Ran on cool running path.

Not my best workout today. 10x400s at Crescent view park.

My splits were something like... 70, 71, 75, 74, 75, 76, 75, 76, 77, 75. I was supposed to be hitting 75s.

Cool race. Not really, it was pretty hot today. Murphy told us to go out and run our hardest but don't worry too much because it's just Pre-Region. Which really means "You better go out and win." hahaha I'm just kidding. We should have beat Bingham handily since we beat them on Saturday (By a good margin). However we did go hard yesterday and I decided to try a new race strategy, soooooo we lost. We may have even lost to Copper Hills... That's pretty embarrassing, I mean Hawks don't lose to Grizzlies!

Anyways Murphy wasn't too unhappy about the meet other than that our 1-5 spread was NOT GOOD! 1:30. It was mostly my fault. I'm taking the blame for it but i'm not taking the negativity to heart. What I am taking to heart is what I learned!!!

Today I learned that Murphy is one heckuva coach. I mean come on, he's almost 50 years young, that old man knows what he's doing! He's been around the block a few hundred times! ok, ok, ok.... I decided to test his theory today. "Get out hard, get out fast, but not too fast." I went out very slow. So slow, at the crest of the first downhill I saw probably 10 Bingham jerseys ahead of me. Brighton too! I had to pass a TON of guys! I started working on the last downhill of the second lap. I worked and worked and worked. I had the Bingham 5th man withing striking distance by the start of the 3rd lap. I was soooo tired from working the whole time that I didn't have enough left to make the pass. By the end of the first hill the Bingham 6th man was on my heels. He hauled up that hill and I didn't. By the top of the Plateau Zach had passed me. From that point on I just had to try to Hang on.

Lessons Learned (or Relearned/Reaffirmed):

1. Brighton Bengals are actually nice kids

2. Region course really isn't that bad

3. "Go out Hard, Go out Fast, but not too Fast"

4. I have the best coach you could ask for

3 and 4 are the biggest and most important.

Am-5 early morning miles with the team.

Pm- 10.5 Mental health run. I stuck with Read and Blake. HUGE mileage day... I'm tired but i'm going to bed right now so I will be recovered by tomorrrow.

Best buy loop with the team today. Opened it up a bit on the downhills. Felt pretty good!

Coleman Lloyd from Jordan came to run with us in the gully because I thought we were doing a long run. We ended up running the Gully for time. I ran 43:31 Coleman beat all of us.

I ran 2 laps for a warm-up in Powerlifting, I should have done more. Ended up doing a core workout instead of maxing.

10 miler on Porter Rockwell Trail today. 5 miles 7-8minute pace. Then 3 miles hard/tempo, ran that is 17:40. Then a 1.75 mile cooldown. For the last .25 mile Murphy told us to open it up and run it hard. 

Me and Read stuck together for most of the 3 mile tempo. There is still a 1 minute spread between 1-5. Me and Read need to really push ourselves.

6 mile slog through the rain today. Warmed up 4 miles then ran 8x200m with 200m jog in between.

The football players wused out and went inside. While we ran our 200s.

Am- 5.3 morning miles with the team! After wards Senior Sunrise!

Pm- 7.2 miles on the gully long run. We threw in 4 hard 2 minute efforts. Good pre-Herrimann workout!

10 minutes easy. Pre-Meet.

I was very ready for this race! I felt really good! I got plenty of sleep, I wasn't stressed. I followed the nutritional guide Murphy gave me, and I was ready to race. After I 'drained' my legs (which actually helped!) I warmed up with the team. Before the race I told the team we could take 2nd to AF! I told them that there was no one that we couldn't beat there.

I got out really slow. I was at the back of our lane and couldn't get out fast enough. Before the race I decided that if I got stuck at the start then I would make it up the first mile because last year I took the downhill, 2nd mile, too hard. So I passed kids and eventually I settled into my group. At that point I didn't realize it was but we stayed together almost the whole race. There were two Herriman kids and a Bingham kid I know i'm faster than however I used alot of energy passing kids the first two miles so I couldn't pass in the last mile. 

At the 800m left mark Murphy told me that there were 7 Bingham kids ahead of our top 5. At that point, I hate to admit it, I gave up on racing. Chase had passed me and I had convinced myself that the 6th man didn't matter. This was the race that it did matter... 

This is a graph of the top 7. We were that close to 3rd place; We also lost on the 6th man tie. I need to step it up. The 5th man is the core of the team. I learned a lot and am ready for Pleasant Grove next week!

Run at Jeremy Ranch! This is THE prime location for the long run. I ran really well. I felt great. When I told my Mom how it went she mentioned that run really well on longer runs. She said that maybe I'm not a 5k guy. Maybe i'm a longer distance runner, like 13.1 and 26.2. I'm kindof thinking she might be right. Even if she IS right It isn't going to change my look at 5k's and Cross-Country. 

More on longer distances: 

1. I feel i'm too young to run a marathon. Not that i'm uncapable of running 26.2 miles but that it could damage my growth as a runner if I race those distances at 17 years old.

2. Also I want to have fun. A marathon doesn't really sound THAT fun.

3. My focus is my brothas on the team not individual running. I don't care if I break 16. But if it will contribute to my brothas success. I'm so down for the challenge.

XC Season Goals:

-Top 5 @Pleasant Grove

-Top 5 @Nebo This one will be a Challenge, we will need a really great race out of everybody. We took 8th last year and we've beat some teams that were in the top 5 and lost to some that were above that. This will be a tough race.

-1st @Park City

The Michigan workout today as Blake calls it. Idk what the real name for it is, but its 1 mile hard then a 6.5 run/recovery then another mile hard. Murphy wanted all of us to stick together. That is the top 5.

We did the track warm-ups then ran the first mile I was at the back of the pack. We did a good job staying together though. As a group we had to force eachother not to run some of our faster Prs from track. The first split was a 78s at 800 we were 2:37 and at 1200m I'm not quite sure . I finished in 5:13, The front of the pack ran 5:12.

We went straight into the 6.5 mile Best 'But' loop according to Blake. ;) That was pretty painful the first 2.5 miles. We stopped real quick to get water at Storm Mountain Park. Blake and I had to keep telling the group that there is such a thing as running TOO slow. We were mostly successful. We stopped for a sip real quick inside the school then went straight into the 2nd hard mile.

I was pretty confident after 6.5 miles I was ready to repeat a 5:13 or negative split. The first lap was slow. A 82 I think I heard. At the 800m we were at 2:43 or so. After the 800m mark I said to everyone "We have to go NOW." We really picked it up and were able to hold it! It was amazing! I have never been able to hold that kind of pace at the end of a workout or race! At 1200m we hit 4:00 as Murphy told us he wanted to see us passing some people. We still had time to make up. Read and I knew we had to give it everything we raced it beutifully We passed Cubby and almost chased Davis down, scaring him pretty good. We hit 5:13!

Mile1     Mile2

77s         82s

2:37       2:43

3:58?     4:00

5:13       5:13

We are looking really good! Now we just need 27 more workouts just like that! :)

Am- 4.5 morning miles, 16laps on the track plus the .5 from my house to the track and back. I also did 1.5 miles in powerlifting. So total for the morning was 6.

Pm- We did the track warm-up (2 laps, drills). Then warmed-up an extra 6 laps. The workout was 3x600 max effort with 15 minute recovery. The first one went ok, except that I was about 15m behind 1-4. I ran the first 600 in 1:41.

I got a good recovery and was able to repeat the 1:41. On the second one Murphy said for me (the 5th man) to lead the Team the first 400m I was able to lead at a good pace but ended in 5th again.

Another good recovery. Murphy switched sides of the track to give us a minor wind boost. I was able to go negative split on the 3rd! I haven't been able to do that in... ever! I'm making huge progress and I'm really excited for the rest of the season!

We ended with a 2 mile cooldown. Am-6 Pm-6.5 (BTW, I'm going to bed like rn.)

Jk im not asleep milesplit is a crazy addictive distraction. On saucony Flo 50...

-Conner Mantz ranked 3rd

-Timpanogos ranked very high!

-Byu ranked 14th

-Georgetown 25th!!! I'm not telling Kramer....

Am-Morning run with the team 12 laps on the track and lower loop.

Pm-Mental health run mostly for the Jv runners. We stayed with them and encouraged them to work hard to get on Varsity. 30 mins. I think like 3.75 miles.

10 mile tempo in the lower gully. Uneventful day for me we saw Jordan runners screwing around in the water and the rope swing. So now we know why only one of them is actually good. He wasn't with them.

Pre-Meet workout. Track warm up then another 6laps. 4x400 at "get out" pace (75-80). I feel good about tomorrow's meet. It will be the fastest race this year other than AF grass relays. 

One thing I forgot to mention yesterday is that the Jordan girls were actually running, that's why there girls team is pretty dang good.

Good meet but not a great meet. I'm starting to realize how much my team depends on ME. We tied for 5th lost on a 6th man tie. I lost 2points in the last 120m. My team is depending on me to win. I am the core of the team.

More later.

Am- 5miles and 6 strides

Pm- 10mile tempo on Porter Rockwell trail. Felt really good at 7:10 pace. Probably could have done 6:50-7:00 but we kept it comfortable without straining.

Workout right next to crescent park, the new Mount Jordan Middle School.

We ran 4x(800,400). We ran the first 800 in 2:30 and the first 400 in 67. After that we were supposed to improve by 1-2 seconds on each distance. I wasn't able to do that. I mostly decreased by 1-2 seconds. It was also hard with the course being a square, but you have to adapt to the course so I should have put that out of my head.

Not the best workout I've had, but I didn't bomb it either so thats a plus.

Am- 5 miles and 6 strides

Pm- 10 mile run at about 7:20 pace til the last 2 miles when we picked it up and ran hard. Cubby flew! Zach is improving alot! A few members on the team are having trouble getting along. We need to fix it asap.

BTW sorry about the late post coach. This is a post-homework-post.

Pre-Nebo

Nebo was a really good race... for some. Our whole team ran really well. Pr's all around! I ran 17:15 which was awesome! The first mile I got out fast and stuck with Read and Davis. I felt really good compared to how I normally feel trying to stick wtih them. Just before the mile mark a timpview kid passed out and fell off to the side. 10 seconds later a WestLake coach was going balistic at his runners. Yelling "There's four Alta kids in front of you!!!" That fired me up so much! At the mile mark Quinn said our pace was 5:08!! Which was insane! 

I was able to stay with Read and Davis for another half mile then I rolled my ankle. MY ANKLE... It sucked! I limped for maybe 20 meters then got back into a striding rythym. I was fine the rest of the race but afterwards I started to feel it. I iced it immediately after finishing. It hurt but I could walk/jog a short cool down on the parking lot. 

The rest of the race I ran decently. I slowed my pace a bit but still working hard. Lots of guys passed me but I was able to still have a strong kick at the end. It was a tough race since Chase beat me out for the no. 5 spot but the whole race I just kept thinking that the no. 6 is just as important. That helped me alot!

I will fill in my placing later when they post the results.

No running today woke up and ankle was swollen. Hurts to walk. I am now wearing a brace/icing/elveating/resting.

I really wanted to get in a long 14-15 miler today :/

Just looked at the Dyestat National Rankings... Very Interesting.

Southwest Boys -

1. American Fork UT
2. Davis UT
3. Timpanogos UT
4. Desert Hills UT
5. Lehi UT

Just post the meet results already!!!! Its been a full 24hrs!

Different run today! Murphy assigned each guy on varsity to a varsity girl to run with on the gully long run for time. I ran with Julie she did really well! I was able to push in sections shes not used to running hard. After wards the guys went and ran 4 more miles.  I also did a 1 mile during powerlifting. 

My ankle was great! Even though we were in the gully I was super super cautious. I got it taped by the trainer before practice it worked well.

Wasn't able to run in the morning because I had to catch up on some stuff.

Easy run all on the track with 100m sprints every 5 mins. I should have woken up earlier to run. low mileage day.