Dakota Cobler

Easy 8 on pipeline to rattlesnake and back then added up the road to get 8

Easy 6 down to iceberg

5 miles at the oval to get out of rain

Ran 2 miles at the track then waited for Tomy and Chris to finish their speed then went to the cemetery and got another 3. Got home rested a little then went to the gym and ran for 20 minutes which ended up being 3 miles then did some upper body weights

Did 5 on the track while I waited for everyone to get there. Once everyone was at the track we ran up Sunnyside to the zoo across the zoo trail and the red butte trail to the Jcc then went to popperton park down through the u of u campus and across guardsman until we got to sunnyside then finished to the track which ended up being 9 miles. 

Ran to Nielsens frozen custard to finish my miles but didn't warm up until 2 miles which is a bit longer than usual. After that I was able to push the last 2.

Cottonwood mall loop then added to the golf course to get an extra mile for 8

1.5 lap around sunnyside

3 cemetery loop 1 lap

3.5 treadmill first 3 under 20 then slowed down to 8:30 pace to cool down for .5 

5 out 5 back on Jeremy ranch road. IT band tightened up in last mile and a half to where I could barely move

Got 2 at the track then went to the gully did a lap to sugar house a lap and back

Ran 6 in Moab and 4 in the morning at home

Ran around at great southwest meet with Tomy Chris Rachel and my dad

Ran to delicate arch and back with my dad and Rachel

Am-4 miles first summer Xc workout. We did .7 warm-up then 10 strides and ran the state course with Nate, Sarah, Chris, and Rachel.

Pm-5 to iceberg with an extra mile at the end to get 6. Ran with Sarah and Chris.

Ran 4.25 out and back on pipeline. Fell off of Chris, Tomy, and Clayton at 1.5 then ran most of the way alone but Nate caught me towards the end and helped me push the rest of the way.

Am-4 out and 4 back on the Rock run with nate. Got a migraine

Pm- 3 grass laps at sugar house alone for 6

Liberty. One lap warm-up. Fireman for two laps and one cool down

5.5 fill the ark 5k 20:06

7.5 liberty

6.5 millcreek canyon to home at 6:55 average pace. 

Did an easy run at pipeline

Am-Sugarhouse cemetery loop then added a grass lap at the end for 9.5

Pm- plan was to do 6 To iceberg with but had stomach issues so I played it safe once I got to Nielsens frozen custard and walked the last mile to iceberg. I didn't have a shirt so I couldn't go in anywhere to use the bathroom so I ended up with 4 instead

Dempseys circle at lava hot springs with the team then floated the river and went to the pool

Am-Ran on the Jordan river trail from the peace gardens for 6.5

Pm-dropped Rachel off at my grandparents house for the ride back tomorrow then ran from highland up 2100 s to 1900 s then across to Harvard down Harvard to 1500 then back to 2100 and up to finish 4. Had to push the last .65 to drop our average pace to under 8:00 and ended up dropping it 12 seconds from 8:08 pace

Am-Zoo trail to the red butte gate and back

 Pm-5.5 at jordan river from 5300 s at 7:33 pace

Am-warmed up for a lap at liberty park then did 1 minute on 1 minute off of fartlek 10 times around the pond. Did one lap cool down for an even 6

Ran the 5k in the morning and got 8 miles. Then once we got mine and my dads new 1977 triumph spitfire running for the most part I ran to iceberg for an easy 5 to finish my miles

Pipeline

Am-7 with the team at sugar house. Did the cemetery run.

Pm-6 ran to the gym then added 2 on the treadmill. 45:20 

Am-10 at pipeline. 7:35 average pace

Pm-6 at sugar house 

Am- 6 miles. Ran from Sunnyside park to the track then did a grass lap. Then we did 10 x's on the football field and ten hill strides. Two grass laps at the track then back up to Sunnyside for the cool down.

Pm-Ran to Robintinos for dinner. 4 miles

Am- 8 miles at Jcc only 10:00 minute mile pace.

Pm- 7.5 team workout at cottonwood complex. Parked at iceberg and ran there to get extra mileage and averaged 7:50 pace for that 1.5. Then we ran the region course really slow and my pace dropped to 8:50 pace. Wanted to get at least under 8:00 pace so I after I dropped 25 seconds on the way back to iceberg I added another 1.5 to get it under 8 and get more mileage. It was kind of like doing a few 800 repeats

4.5 at liberty with the team including 10 strides

Am-10 miles with my dad at Spartan race until my dad blew out his knee

Pm-6 miles down millcreek with Clayton at 7:38 average so kind of slow for down the canyon but oh well...I finished my miles

Ran 6 with Tomy. Wanted to go ten but got some weird chills and didn't feel good around 3 miles so u just struggled home. The last half mile was scary but I made it luckily 

Am-cemetery run from sugar house with the team for seven

Pm-met for a team run at highland marquee. Ran across 1700 e to 2700 s and up to tanner park then back down the same way.

Am- met at cottonwood complex and warmed up north on 1300 e down 3900 s to 1000 e then across to 4500 s and back up to 1300 e and back to the park. Did 10 strides which got us to 3 miles. Cooled down on the region course for 6 miles.

Pm-5.5 miles at liberty. Sam didn't come so we ran to his house to get him but he wasn't there so we ran back and did three laps then we ran back to sams house cause his mom wanted to make us snow cones. 

Met in the morning at Sunnyside for an easy pre race run. Ran to the Bonneville Glen did 2.5 laps then back. Did some core and cooled down to get 4.5 miles.

Warmed up about 2 miles with Chris including strides then started the race. Got out fine then decided I would try to stay with or ahead of Emily for as long as possible. Fell off of her at about a mile which was a 5:53. Tried to just keep pushing the rest of the way since I was pretty much alone. Did like a mile cool down then had to wait for the parade to end so we could leave and we headed home.

Am-16 from liberty up to 900 e across to 3rd ave down to memory grove and up to the fountain then on the trail across to the jcc out to popperton park down Virginia st. To south temple back to 900 e and back to the park. 8:13 average so pretty good for the first seven being uphill.

Pm-5 with Clayton in the rain. Hip flexor kind of sore from the uphill but averaged 7:56 pace 

Didn't hit mileage. Saved to much for the end and then felt really sick today. Only needed 5 more but feel too sick to get out and do it. 4 this morning at a race. I ran with toph for the race cause I was late and then I did mile cool down with him. Planned on 15 at night down millcreek from the top to my house with Clayton but only made it ten

Measured the des news half and posses off all the bikers in the canyon because we have to cut the tangent and have to ride on the wrong side of the rode. Oh well

Am-grass lap at sugar house then hills and a grass lap cool down to get 8

Pm-sunnyside flag pole to flag pole run for 6

Am-9 miles at wheeler farm with 4 800s. 

Pm-7 miles at liberty 

Am-11 miles from jcc across 11th ave then back on the jcc trail from city creek.

Pm-ran to cottonwood complex then 10 minutes there 4 hills on the region course then cooled down on the region course

Am-Today we did our slurpee run. We started at Sunnyside park and went to 9 different 7-11s. First we went to the 800 s and 1300 e one. When we got there we got the nice surprise of 12 oz. Cups instead of the usual 7.11 oz. cups so we had to drink a total of 108 oz. of slurpee. Next we went to the one at 209 s. 1300 e. Then we went to the one at 705 e. 3rd ave. Fourth we went to 400 s. 900 e. Fifth was 400 e. 200 s. Number 6 was 300 e. 100 s. Seventh was 300 e. 400 s. Eighth was at 175 e. 800 s. Last was the one by libery park at 1300 s. 500 e. We ran to liberty park where we finished. Once we got there everyone got rides up to Sunnyside except me cause I'm a little bit behind on miles if I'm going to hit 90 miles like I'm supposed to. Once I got to Sunnyside my dad wasn't there so I did another lap to get 11. 

Am- pre race shake out at liberty of 4 miles

Pm-race- got to the race got my packet and then warmed up with Jake,  Kevin, Allie, and James because my dad wanted me to get more warm up and the team wasn't there yet. We did the course and then got back changed shoes, took my gu and Advil, and then got to the line. Started fine and then seperated out to where it was just me and allie. She helped me push the whole race and we were gaining on James the whole way and I knew the hill was coming. We hit the hill and I tried to push a little too hard up the hill and was dead at the top mentally. I fought Allie the whole race cause I didn't want to get chicked but I wasn't able to fight back at the top of the hill. We got to the last turn and I was really hurting but I couldn't let James beat me. He tried to come by me a couple times but I was able to pull out enough fight to get to the finish. Changed shoes and cooled down with the team 2 miles. Overall happy with the race and excited for tomorrows races. 

1.65 warm up 10k race 1.5 cool down 1 mile warm up 4.4 race 1.25 cool down. Legs were beat after the hill in the 10k and even the 3rd girl was with me. Able to catch the second girl with a mile left after she had a 100 meter lead on me so I still only got chicked by allie who left me at the 2 mile/beginning of hill. 4.4 race I went out fairly strong and hung on to allie until 2.5ish and then I could feel the other races. Overall felt ok about my races and glad I made my miles.

Late night run to old mill and back. Really sore the whole way from the races so really slow

Am-met with early group and went up to 2100 and 2100 then over and under the free way down 2700 s to 1700 s and back then did the cemetery run with the rest of the team for 11

Pm-ran through the dog park to the parleys bridges and to the parleys fountain then back for 6.5 

Am-7 at wheeler farm with 2 warm up fartlek of 1-2-3-4-3-2-1 with 1 recovery after 1 and 2's and 2 minutes recovery for the 3's and 4 then 1.5 cooldown.

Pm-5 at Jordan river from 5300 s in the rain at 7:15 pace 

Am-pipeline. Wanted at least 14 but hurt my back at like .35 so I struggled through the 8 miles but glad I at least did that because a couple years ago I would have just quit.

4 pm-5 at the gym back felt pretty much 100% and was able to push. 36:53

8:30 team night run at liberty. Did a bunch of miscellaneous running around at 8:15 pace. Tired from the run at 4 but had to have some way to get my miles. 

Am- fairmont lap for warm up, two sets of circuits and the penny flip run for a total of 6

Pm-7.5 cottonwood mall loop 

Am- 16 from liberty to dry creek trail across and back

Pm- 5 on the treadmill at the gym

4 in morning to lakes and 3 at night to lakes wanted 8. Bummed I didn't hit my 100 but I got bit by a red ant and can barely move because it made a bunch of my lymph nodes swell up. Hopefully It feels better quickly

Am-6.5 at sugar house. Grass lap warm up then we did all of the state hills. First we did the one at the start on the road 3 times. Next we did the one on the south side of the park by tge road which we call poker hill. I did the first one and had to stop once I got to the top to recover a little bit because my iron levels are so low and I get really tired and light headed. By the time I got to the bottom they had already started so I sat there and waited for them. Did the next two fairly fast and fighting to stay with or ahead of Nat. I was getting a little light headed but was able to fight through it. Next and last we went over to the big state hill. Didn't do the first one trying to recover a little then did last three. My first was kinda slow but the next to I was able to stay with sarah and nat. Everyone went on their cool down and I tried but was really tired so I stayed back and did core.

Pm-3 miles in the gully at sunnyside.

Am-puke hill. Felt really tired up hills but was fine when I wasn't going up a hill. Went out 5 & 5 back to get ten. Coming back I felt a lot better and when Clayton and nat passed I stayed for a little bit before I hit a hill and fell off. Finally got to the down hill and was able to open up a little better.

Pm-ran a lap at liberty just to loosen up so i wouldnt be as tight for tomorrows run. 

Switchbacks at pipeline for hills. Still get really tired on up hills so the first mile and a half sucked but felt pretty good after that

3 out then back to the hill where we did 10 hills. Was able to make it up the hills without stopping but rested at the top longer than most but was fine when I got to the bottom and could immediately start the next one when I got to the bottom. Nat and Sarah waited for me to do my last 2 and then we headed down. Glad they waited cause it would have really sucked running down alone and I probably wouldn't have pushed as hard. Overall happy with the run and am feeling a lot better.

Pm-2 miles at liberty to see how i felt 

Really tired this morning and could barely move so only 2 at cottonwood complex

Ran at pipeline just before dark. Wanted 4 but we went a little past the turn so when we got back we were at 4.18. Didnt want the uneven number so I convinced my dad to run down the road until I hit 5 miles. Felt a ton better than I have been feeling in the past couple weeks.

Am-8 at liberty. One lap warm up then some strides to loosen up before a little speed which was mile, 800, 800. 7:01 for the mile then 3:10 for the first 800 then the last I pushed hard to stay with Sam and Andy and finished with a 2:50. Lap cooldown and then finished to 8. Happy with the workout overall because I am feeling so much better.

Pm-met at Sunnyside and did the va loop with a mile of speed changes on the track when we went passed it. Finished with 4.5 

Am-3 miles before the team hike and 3 miles running down from lake Blanche after we hiked up

Pm- annual alumni Xc BBQ race. Warmed up by marking parts of the course then raced and picked up some flags for cool down. Decided to count it as 4 total cause the race was exactly 2.5. Felt good in the race but wish I would have pushed a little harder. Overall really good and fun day. 

Am-ran from the zoo across wasatch and to the other side of the parleys bridges. Had a good group pushing to hang with Tomy but I fell off once we got to the bridges. Ran with Andy the rest of the way which was good cause he made me push.

Am- met at cottonwood complex then warmed up 3.5 to his dog park and back. Got back and did 4 bessies. 2:05, 1:55, 1:55, and 1:45. Pushed to stay ahead of Nat on the last one. Did the region course for cool down really slowly.

 Pm-met stormy and Eden so we could get their forms then we ran the Murray Xc course which was 3.14

Went to practice early this morning to do a little extra since I'm not racing tomorrow. Got there later than planned but still got a lap in. Did another lap with the team then jogged to the north side of the park to do strides. Finished the lap then added a quarter out and quarter back.

Am-Ran around in settlement canyon cause I didn't race.

Pm- ran down to sugar house park from walmart in parleys way which was 2 miles to get to sixty. Lost GPS for a while at the end but most of the way I was at 6:30 pace and it felt good which was a nice surprise. 

Lap of warm up at liberty then started speed. We did two 1 mile repeats and then an 800. 5:59, 6:11, and 2:37. I was supposed to hit 5:40 for my miles and 2:40 for my 800 but couldn't hit the miles. After we did a lap cool down to get 8 and had a dutch oven breakfast that my dad made.Overall happy with the workout because a week ago I could barely run 1 7:00 minute mile and some 800s so glad I was able to do more. Feels good to be getting back up there

Ran from jcc trail backwards of the usual 15-17 miler back to liberty. Felt pretty good except up hills. Pretty slow run

First workout we had to do at 3. Really hot and ate lunch 2 hours before so wasn't used to that. Did 2 2 mile tempos at liberty. I was supposed to hit 13:15 for both of them but hit 13:11 and 14:01. Hurt really bad but was able to finish which was good

Didn't have first period today so I went for six up to Wasatch across to pocupine grill then down the new trail there to the old mill and back. Felt ok but my legs were really tight at first and were tired. Especially up hills

Pm- ran to sugar house to do hills fireman and watch the races.  Pushed good through the whole workout. Was in the top few for the 10 hills in the south east corner consistently which is good cause that means I'm closer to coming back. Felt a lot stronger than this morning so that makes me happy too.

Had a good workout today. Did warm up to the cemetery a lap and back at a little slower than 6:30 pace. Felt really good. Then did 2 progressive 300 and was able to hold Jakob off in both of those. Next we did 2 800s. 3:01 & 2:49 was really struggling through those but I made it and felt ok. Finished with 2 grass laps at the track to get a mile then did core and stretched.

Ran with Tomy Chris Garek Jakob and my dad at rail trail this morning. Felt amazing which was really good. I think we were at 7:00ish pace but not sure. Got drinks at 5.75 then finished the rest of the run. Got back and stretched and drank my protein shake. They have really been helping a lot since I started drinking them after every run. Did my core when I got home and now just my ice bath and the gym a little later for weights.

Pm- went to the gym did a mile on the treadmill to loosen up then did a couple weight machines

Ran at pipeline with the old man. Felt ok but my back was hurting really bad so it wasn't super fast. Hopefully it feels better tomorrow

Am-did the cottonwood mall loop but cut up walker lane. Felt ok but my left upper leg was hurting quite a bit. Hopefully it feels better for tonight's run.

Pm-Felt really good and was able to push pretty well. 8 miles of shriners run.

Am- va loop for first morning practice then hills to get 4. Felt good and was able to push.

Pm-speed. 3xMile at 5:30-5:40 with equal recovery. Did mile warm up and mile speed changes first. Times were 5:32, 5:42, and 5:45. I was a little excited that I felt good for the first one so it was a lot faster. My hamstring started cramping on the first lap of the second recovery but stretched a little until it stopped. Barely made it through the last one but I did it. Cooled down at Sunnyside.

Pipeline. On the way back we did 10 1 minute on 1 minute off off fartlek. Felt pretty good most of the run

Am- speed workout. 5x1000 my whole body felt really good throughout the workout but I got really bad blisters all over my feet so I stopped after the third one. After that I did the fourth one with the rest of the varsity guys and I did the last one with just Chris. My dad told us to open up the last 200 but instead I opened up a little with 400 to go and a little more with 300 to go. When I got to the 200 Chris took off. I was able to hang for the most part and then in the last 100 I gave everything I had and went flying past. My times were 5:21, 5:21, 5:21, 5:16, and a 5:15. Felt pretty good and hopefully my blisters.feel better for tonights run.

Pm-ran the Murray course with Chris and my dad. Chris tripped and fell in the first 100 meters and broke his elbow.Finished the course and added a 1/2 to get an even 11 for the day.

Ran to sugar house after school on 1500 e then did ten continuous white tree hills by the sizzler side of the pond.went around the park a lap and then back on 1500 e. Good run overall.

Am- Ran to the subway on 6200 s and highland dr. then turned around and went back. 4 miles at about 7:45 pace

Pm- pre region cancelled so we rescheduled our bus to go to murray park. We warmed up on the course and then did 10 strides. This ended up averaging 7:20 pace for the 3.58 miles. Next we started fartlek on the course. We started on and did 10 one minute on with one minute off. felt pretty good and stayed with garek the whole time right behind Chris and Jakob. We finished all of the course except for the last 400 meters then cooled down the rest of the course and added to 3.42. The average pace for all of that was 7:35 so a bit slower which is kind of disappointing but I think it was because I was doing the off part so slow.

Ran from prospector square in pc to wanship on rail trail. Felt ok but definitely felt what a long run is supposed to feel like. Ran with Garek most of the way but he started to fall off towards the end. Good run but got a migraine after

Ran down from hunting a mile with pack and all then dumped everything and went 3 more until my dad caught me in the car. Really sore from yesterday but averaged 6:19 for the last 3

Ran down to liberty for 2 mile tempos at 12:20 with .5 cooldown. Ended up 11:46 and 11:40 so I was faster than we thought I could go so that was good. Overall happy with the workout.

Ran to sugar house did 2 laps and came back. Ran with Garek and Chris the whole time except back cause I stopped at the chevron really quick

Ran up to the track to do 5x1000 with 600 recovery. Ran another .5 before we started a mile of speed changes then started. I was supposed to hit 3:20-3:25 and ended up 3:22, 3:19, 3:21, 3:21, and 3:17. Felt good and ran pretty even the whole way. After we did a mile of cool down then me and Andy went to the gym to do some weights.

Ran to the cemetery for halloween then did a lap and up to shriners. Went back the same way but stopped at a couple houses to trick or treat. Only 2 houses answered and one of the little kids slammed the door in our faces but the other lady gave us candy so that was a good treat :)

Ran across 1300 e to 1300 s then up to 1700 e and across to 900 s and back down to east. When we got back we did 8 100 meter strides

Got to the race and did 2.5 miles of the course for warm up. Did the race then did a lap around the park for cool down. Felt fine. Just took it nice and easy as a 3 mile tempo at 6:00 average so I hit that pretty much right on.

Today we ran up to the track then did another .5 warm up before we started our mile speed changes. Once we finished those the workout was 6x800 at 2:45-2:48 with a lap recovery and about a minute standing. I ended up fast on all of them with a 2:36, 2:35, 2:35, 2:34, 2:34, and a 2:31 to close. Did a grass lap then went back down to the school. Really happy with the workout especially cause I had to lead the whole workout since Garek and Chris weren't there.

Today was our first day of indoor track. We did two vertical laps in the school then we did our stretching circle and our drills in the hall. After our drills we went to the weight room. We broke into 3 groups and my dad James and Griff all lead us in different things. My dad was abs James was upper body and Griff was legs. After the distance went and did flagpole to flagpole. I ran with Garek and Andy

Got out of school then went to switch cars to the spitfire cause it was a nice day to drive it. After I went to the gym to do weights because I didn't get the weights I wanted on Tuesday then I went to practice. At practice we kind of did adventure run but added over to death hill in the cemetery on 11th ave and came back on 1300 e instead of through campus felt good. Me and Andy lead because garek had to do the speed we did on Monday today

Today was our second day of indoor. We did a lap around the school instead of vertical laps. Then we stretched outside and did some drills and strides. After that we jogged down to the hill below the school and did the sprinters workout with them which was 4 50 meter hill sprints and 4 25 meter hill sprints...both seemed pretty pointless to the distance runners but it got our sprinters working a little harder so I guess that's good. After all that we ran down to liberty and did 5 1 minute on 1 minute off of fartlek. I fought to hang with garek and we were able to get 4 laps around the pond in which is close to 2 miles. Ran back to the school the long way around the park. Felt good today and excited for pre footlocker

Went up to the track as soon as I got out of school at 12:30 to do the workout before the football game. Did 2 grass laps a mile of speed changes and then 2 more grass laps for cool down. My hamstrings were kinda sore from doing weights on Wednesday but still felt pretty good

Did a lap of the course then ran around to different spots on the course for the girls race. Got my spikes on and took my gu then went to the start to do strides. Ran the race. Felt fine. Should have pushed a little harder I think cause I felt fine except I was struggling to get air. Ran like a half mile cool down even though I should have done more but my toe hurt and I felt really sick. Felt sick the rest of the day but went to the gym anyway cause I want to get stronger for track.

Did 10 with my dad. Went up to Wasatch and across to parleys bridges. Went across to stringham lane and went down to get to parleys way/2100 s. Went down to 2100 east and over to the free way underpass on 2000 east. Then across to evergreen and up to roots cafe for breakfast. Good first 8 miles but at 6 I stopped to take off my jacket. Pushed to try to catch back up for a while after until I realized my dad had dropped the pace an entire minute so he could hit 7:30 like he wanted to. As soon as I realized that, I gave up on trying to catch him and the run sucked from there on. Oh well...at least I got out and got a decent 8 miles in.

Not positive I did the math right but I think its right. We ran up to the track and did a mile warm up. Then we went and did 5 asphalt hills. After the hills we went up and jogged a lap because everybody got tight while they were changing their shoes. Then we did a mile. I went 5:24 and was supposed to go 5:20-5:25. After the mile we jogged up to Sunnyside to do 2 800s on the grass. I was supposed to go 2:40 and went 2:22 and I think 2:27...oops. After those we went back down to the track for 6 400s. I was supposed to hit them at 70-75 and other than the first that was a 72 they were all 70 or under. Felt awesome the entire time except my stomach was a little off from eating right before. Oh well. Still hit all my times. Later we went to the gym and I did 3 sets of 20 for everything. Adducttors at 130, Abductors at 80, quads at 90, hamstrings at 80, and calves at 150. Then I did my normal ab workout which is doing a full sit up on a declining ab bench with a 12 lb medicine ball and throwing it at the trampoline at the top. Happy with both workouts.

Today was an indoor track day. We ran up to the track did our stretching circle and then did a circuit of 6 laps. On the back stretch we did a drill for 50 meters then a stride for the other 50 and in the home stretch we did the bleachers. The drills werehigh knees, butt kicks, power skips, karaoke both ways, and then walking on toes and heels for 25 meters each. After all that we did 5 asphalt hills and 5x800 at tempo pace with 50 meter flys the last 50 meters. I was supposed to be at a 6:15 mile pace so about 3 minutes with the sprints at the end. The first one was a 3:13 cause we were trying to find the pace but after that they were all between 2:58 and 3:01. After that I got the distance to join the sprinters for their ab workout...dumb idea when you are sore from the day before. After that we did about 1.75 cool down up to Sunnyside a lap and back.

Avenues hill strides run. Pretty good other than the little bit before I got to the bathroom. Did good through all the strides. After the bathroom I pushed hard trying to catch people and I caught everyone that had passes me while I was in the bathroom I was with corben and vuong when I stopped but wasn't able to catch back up to them or Emma and my dad who vuong and corben passed.

Had the xc banquet so never got out to run

Did weights then played fox and the hound in the school for like 20 minutes so probably more than 2.5.

Ran the course for warm up. Started out and had almost a 100 meter lead for the first mile and then their top guy decided he wanted to race so he started closing. Caught me at like 1.75 going up a hill. I was really feeling the weights from the day before. Kept contact until like 2.25 then he gained a little going up a hill. Got to 2.5 when it was all down hill and I really tried to push. Closed to where I was within 10 yards of him and then he started kicking. He ended up beating me by 12 seconds because once he started kicking I stopped kicking all out. Ran a small mile loop for cool down. It was a good race and did exactly what I needed it to. A good tempo.

Today I went for a run from sugar house with my dad. Did a grass lap then got on the parleys trail and went up to tanner park. Turned right at 2700 east and went across to evergreen and down to 2000 east where I turned right to go to 2700 south and get back on the parleys trail. Headed back to sugar house where I did a grass lap and went a little extra to finish the 10 miles. Took a while to get warmed up...like 4 miles. After that I was fine and dropped the average to 7:25. After we went for a sunday drive in the spitfire.

Am-3 miles to the golf course a lap and back. Felt pretty good and ended up beating my dad by a minute and a half. Don't know what my pace was cause he never told me his but it was 30 seconds a mile faster than his if he blogs.

Pm- speed workout at the track. Jogged up to the track which is about a half mile then did 2 laps at the track and a mile of speed changes. Then we did a mile. I was told to hit 5:10-5:15 but thought there was no way because last week I had only ran a 5:24...I ended up running a 5:02 with the splits of 1:12, 2:31, 3:48 then 5:02. Wish I would have kicked a little bit harder to break 5 cause I know I could have but oh well. A 5:02 is awesome for me right now in a workout. After the mile we jogged 2 laps then did 3 sets of 3x300. We did a lap in between each set and in between each 300 we jogged a hundred then waited a few seconds until it had been 35 seconds. This was by far a lot harder than the mile because we practically got no recovery. All of them were between 45 and 48 except the last one which was a 44 because my dad told us to race...I didn't really take it seriously until the last 100 where I decided I wanted to beat garek so I closed the 15-20 foot lead he had on me and beat him in the last couple meters. After that we did 1.5 miles cooldown.

Did two vertical laps which I'm counting as .5 of a mile. Then did the normal indoor track stuff but we added some drills on the stairs and wall sits. After that we broke into distance and sprinters. We ran from east to sugar house then did ten of the white tree hill laps. Our average pace to sugar house was 6:21. After the hills it waslike 6:48ish. We did a grass lap around the park then headed back. My goal was to drop it at least to 6:45 pace. When I got back I had to add a little but was at 6:44 pace already. Finished the run with a 6:41 average. Happy with the workout and I'm glad I am finally getting in better shape.

Today we ran down to liberty park and did 2 800's. When we got to the fountain we dud 6 strides then jogged over to the mark that is one line where we were starting. We ran to the line with 2 dots and for recovery we jogged back. I was supposed to hit 2:30 and went 2:27 on both. Jogged back to the drinking fountain and then started a lap of fireman. It was me, my dad, Emma, Sarah, Eleanor, Chris, Garek, Nate, and Andy in my group. It was a fairly good lap but it slowed down a lot when certain people got to the front. Jogged back up to east for cool down. Really excited for the race part of Nike but not so much the trip...hopefully it's fun

Didn't run cause I had to make the ribbon for the East Xmas tree at festival of trees after school

Ran the course in the dark and did some strides.

Muddy race sucked. Went out what my dad wanted me to at 5:15 then the mud got to me and killed me. Went for a ton of cool down

Track workout. Strides. Warm-up and cool down with some core.

Cleaned my room all day so I never ran

Got to the race and warmed up. After I warmed up I put a ton of baby oil on which wasn't really necessary but it did help. Started the race at a good even pace. Blake took the lead and held for the first .5-.75. Sat on the kid who won( some cal poly runner) to for a little while after we passed Blake but as we got closer to the mile he realized how slow he was going and he took off. Stayed in 2nd until maybe the 1.5 mile and then the hillcrest kid passed me. Tried to hang for a little but fell off pretty quick. Stayed in 3rd until the last uphill where Clayton came up on me. He went a lot harder up the hill but I closed a little when it flattened out. When we got to the final down (the last 800) I caught him and hung for 200-300 meters before I quit. I should have hung on him but started to feel the rest of the race. Finished 4th but I think I could have caught the hillcrest kid if I would have gone with Clayton and then I would have ended up second or third. My only other regret is that I didn't see the clock and push to break 17 but I accomplished what I needed to workout wise so I'm happy with my race.

Today I went to the gym and did four to try and loosen up a bit. I started out at 7:30ish for the first mile and progressively got faster as I warmed up. My average at the end was 6:35 and I finished the last little bit at 5:00 pace. Felt really good. I'm excited to race tomorrow.

Today I did the stache dash 5k at liberty park. I warmed up a lap around liberty with tomy then raced and did a lap cool down. Ran with tomy for like the first .5 then fell off and ran alone the rest of the time. Not sure what my time was but somewhere around 17 I would guess cause I was about a minute behind tomy. Race was 2.92.

Ran a bunch around the course with Andy then did some more warm-up around the loops at the first part of the course. Got to the start and did 10 or so strides. Perfect conditions. I had a pretty good start but was pretty far back in the back. When I got to the mile I was around 30th and at 5:10. Pushed up the switchbacks fairly hard knowing that I would get to recover coming down the other side. At this point I was constantly passing guys which just kept feeding me. I used my momentum coming down the hill to carry me to poop out hill. Still passing guys I pushed up poop out hard and got my downhill reward. At this point I knew I just had to push to reservoir hill and get up it and I could handle the rest. I was slow going up reservoir with a couple guys passing me but I passed them right back when I got to the top. Got to the top and knew I had to go all out to the finish. When I got to the stretch next to the road I saw the screen pointed at the kid in the lead and realized I could see him and was right behind him. This is where I first realized where I was even though I had been trying to count the whole race. When I got to the little up on to the track a couple guys passed me but I passed them back as soon as I told myself I wanted top 10 more than the other guys. Then I was really able to start my kick where I flew passed 5 guys. One guy came up on me and I latched onto him. He carried me all the way to the finish but I wasn't able to pass him right at the end. Very happy with this race because I tied Tomy's time from last year and was top ten. For cool down I ran around on the course with my dad. I think I can pretty easily say that that was harder than the actual race with all the weedy hills and the fence climbing but Im glad he does it because he definitely helped. I don't think I saw a single other person get to as many spots on this course as him. Good day even though we got stuck on the bus ride home.

Stuck in St. George all day

President circle to the fire station on 11th and back the normal shriner run way.

To 2100 south down to 900 east and across to 9th and 9th where we went up to the school. Felt kinda sick and had to stop but it was pretty good other than that.

Ran to sugar house did 2 road laps and went back on 1500 east. Felt good.

Ran down to liberty for 2x2 mile tempo at 80%. Me and Garek were supposed to hit 12:00 but apparently we think 6:00 pace is a lot faster than it is so we went too fast. Went into the run feeling sick and was too sick to do the second one so I went back up to the school.

Felt sick and wasn't going to run but ran to the Christmas tree lot. Stopped once around the 2 mile then felt ok the rest of the run cause I had to catch my dad. I made the goal of catching him before highland drive and barely caught him at the corner. Passed him and had a good rest of the run.

Ran the salt lake marathon course backwards to sugar house and finished there. Averaged 7:50's the first 8 with my dad and then decided I wanted to get my average to 7:30 so I pushed to 2 even 6:20's for the last 2 miles which got my average down to 7:35. Went to the gym and then porcupine grill after.

Still haven't really been feeling very good so I quit after my one 10 minute mile and now my dad is giving up on me but oh well. I'll do everything on my own and get where I want to be on my own.

Am- Did a lap in old mill golf course for 3 miles. It was really snow because of the snow on the path that thought would have melted. 8:18 average.

Pm- went up to park city and ran on a groomed snow trail to get out of the bad air and cold temperatures. All slight uphill out 7:11 average and all slight downhill back so my total average was 6:48. Good run that felt good.

Went up to park city again before indoor track practice. Did the same 8 as yesterday but only 6:53 average this time. Felt ok but it seemed a little bit harder because the snow was more melted and softer today I think. Indoor track sucked. I'll definitely be sore tomorrow. Hopefully I can get myself to wake up and run tomorrow morning cause I couldn't this morning.

Ran 10 with Andy up shriners run to 11th to city creek and memory grove down to south temple up south temple to 1300 east and across back to the school. Felt ok but really sore and tired from yesterday. Way under 7:52 average because I didn't stop it at any of the hundreds of lights we hit. One mile had so many lights it was a 10:08 so it was much faster than 7:52 average

One mile warm up on treadmill at 8:04 then stretched a little cause I was really sore then finished the other 7 miles so my average for all 8 was exactly 6:30. Felt really good once everything totally warmed up. After the run I did weights. Adductors, abductors, quads, hamstrings, and calves. I was going to do my usual abs but my mom was waiting to pick us up so we just left. Happy I got it all over with.

Well you guys know how you have to be the fastest one in the gym when you run on the treadmill? Well that wasn't happening today unless I was going to beat Cam Levins. Apparently his wife is from here and he's here for the holidays. I wasn't really feeling the best so I really didn't want to go but I made myself go anyway. It was a good run, about the same as yesterday but shorter. I started at 8.0 then as I warmed up in the first mile I bumped it to 6:00's which made my average 6:15's. Felt ok but my lungs were burning pretty badly from not feeling well.