Failure makes me work even harder.

Pace: ranging from 6:15-7:15 the lowest on the down hill and the slowest on the up-hill.  Mostly at 6:50 pace.  It was a good run, good to get all the little junk out after the week-end.  My right shin hurt for a while, then my knee felt awkward, but all went away after the first mile.  I read this article the other day that perfectly explained my roller coaster xc season...it was all about consistency in practice and races.  I need to be more consistent during workouts and practice and then I will be in races.  Meals: none Sleep: 10:30-7:30 9 hours. Clothing: gloves, beanie, and compression socks.

went on a range of 5:50-7 min pace.  Switched it up and went down a different road and it was a good run.  I have found that when I imagine myself doing amazingly well next season and especially imagining a specific race, I run faster without knowing it.  I am ready to run with my team again though! I am SO ready for track! :) Meals: begals Sleep: 10 to 6= 8 hours of sleep.

Good run...good to be back mall run.  Meals: Begal (with butter) and some gummy bears.  Sleep: 7 1/2 hours

Trail run by quail...great run! I LOVE trail running!

Double churches and back...good run.  Had some short cramps but they went away.

Ran all over the place...was a sporadic run, but was an alright one...a couple of stomach craps made it a little uncomfortable.

Ran down by the river today.  Was a good run, felt really good and smooth.  When I have a medium stride I run a lot smoother and faster.  Usually I overstride, but not today.

Today I ran a little after I woke up.  I ran with Corey around hunter's hill and looped it back to our house.  It was a good run around a 7:15 pace.  We talked about who we think could help carry our track and xc teams next year and some people who could really develope.  I am excited to not only see them develop but see how much I develop too.  I felt smooth and strong, no food before hand.

I ran with hunter and Michael according to Mike is called "Frida Circle".  I felt good and smooth nice run.

It was a hard run but fun.  Went out past the fire station into the desert.The sand was hard to push out of and my legs were sore after but nothing too hard.  I am excited for when we start workouts!

We ran dog pound.  WAY easy run.  Fun run! 

Today I ran 5 out towards the springs and back.  It was a good run...I realized I need to have fun more while racing...I think my negativity stems from my constant criticism of myself.  I am now trying to find funner ways to race and run...I also thought of all my fun times running and I ended up running A LOT faster.  I think the thing I really need to improve on is being positive and having fun while running or racing.

We ran out towards the elementary school then out towards the sand mile out by maverick and looped back.  It was a great run.  I had a good time, but my legs were super strained.  They were tight just below the ball of my calf...I stretched afterwards.  I also had thoughts about doing soccer today, but I have decided I will be happier running.

LONG run...we were gonna run on the river trail run but they were fixing it so we went off of it for a while.  My legs were REALLY tight and tired.  As coach holt would say I felt jacked.  Not only was it a long run but the run seemed even longer with me not feeling so good.  I also wasn't as smooth and had trouble not having heavy feet.

Shoe run- It was a good run.  Nothing to complain about.  Still a little tight, but not as bad as yesterday.  We jumped in sanberg (however you spell it) pond and it was FREEZING!!  We came back and did striders, but hunter also needed someone to run with for a while on the track so I ran just a little bit with him.

3 in the morning- woke up late so I ran by myself pretty much the whole run.

7- trail run out by the lava rock...I love running trails because they are not only speed but agility and power.  But the best are long hills on trails...they really prove who is the longest lasting heart and is true power instead of just speed.  I like the feeling of going up a steep, long hill and getting to the top more than running a fast workout. I think that is personal preference....but I think after high school I am going to run trails A LOT they are fun and I think I have the body for it!  I am excited for track though! wrote down all of my goals for track and xc this year on a piece of paper!!

We ran out into the desert today.  Just kinda used our hack-a-meters to guess how far we ran.  It was a really fun run, kinda spontaneous.  Felt good, nothing to complain about.

Today I ran 5 went down towards hunters but turned on the right street before hunters hill...It was a good run, felt a little lethargic today but I still ran about a 7-7:30 pace so it was good.  I didn't eat much before hand just an orange and some cheese cake.  I know its weird but I am REALLY excited to do track workouts and work really hard to reach my goals.

Great run.

ran 3 at the am run and 9 at the pm run.  We ran out on the dam road.  Below the ball of my calf was tight and also my left arch REALLY hurt and felt it was too tight.  I will stretch more and see how it feels tomorrow.

A.M.-3, it was a great run.  Just me and michael no tyson...haha sleeping in seems to be a reoccurance ;) ha

P.M.- 6, it was a great run and went out to do dirty sock run.  Tyson and michael tried to carry a chair about 50 yards then drop it, to be cool I guess.  I stretched to get my arch feeling good and it worked.  Noticed before the run my muscles were REALLY tight.

A.M.- 3 Arctic Circle and back.  Good run.

P.M.- Trail Thursday and we ran out by Dixie Rock.  Felt really good and on the way back a really long hill that I felt I dominated!  I love trail running, it always feels good.  Really a great run.

A.M.- 3 Arctic Circle and back.

P.M.- 6 miles over sunrise.  I started pretty solid on the foremaster hill and then  tyson and michael started pretty much racing and so I yelled to Tyson "Is that a challenge?!" unfortunately I wasn't up for the challenge because I started my move too late and tyson say me coming haha.  NEXT TIME TYSON! haha Felt great, a little tight but nothing serious. 

Today we ran the dog town course.  It was really easy and felt really nice.  I worked on keeping my stride quick, because Coach says my form is good when I keep my feet quick.  We also had a 2 mile tempo at the end.  We were suppose to run 5:45 pace, but Michael, Tyson, and I went 5:30 pace and maybe faster at the end.  Funny thing was that Tyson thought I said we were going 5:47 pace and sped up ha.  I felt good on the tempo, and when I started to fall off a little I relaxed and quickened my feet to keep up and then it was easy.  Best run in a while, the course was really cool going down by hell's hole.

Today we woke up early at 8 and ran sunrise hills.  We ran 4x400 and 4x200 (half-way up the hill) which I felt I dominated this workout.  I ran the hills pretty fast and I felt I was the most consistent.  We then ran over sunrise hill back to the school.  I felt really good and am ready to dominate track!  I am so excited that I just can't hide...name that song.  Anyway, track time trial wendsday and I am ubber excited. 

Afternoon-3 easy run

AM- 3 easy 

PM-6 miles w/ striders it was kind of a random run.  We went down to the river trail, but then went to the other way on the trail.  It was easy and fun, maybe a little bit of tight legs. The striders I worked on and had pretty quick feet.  Excited for our time trial tomorrow!

It was a good race, could've gone faster, but I was a little unsure of how to go about it considering it was my first track race EVER! holly cow....it goes by way faster than xc races...I kinda like it!  I am ready to improve a lot more!  I think I could've stayed with tyson if I hadn't freaked out mentally.  I will probably cut off a lot more in the next race because its a real race and I know to race it now!

I started out really well.  Tyson and I were running about a 5:17 pace for the first 2 or 3 miles, then I started to fall off Tyson and its hard to keep pace without someone to help...so I dropped to about a 5:50 pace and devin and michael caught me and I hung with them for about a mile then fell off the pace of them because my hamstrings were tired.  I tried to regroup and was successful in picking up the pace for about 1/2 mile then byron and curls caught me and I couldn't keep pace with them for too long and I dropped to about a 6:30 pace.  By the time I regrouped it was too far for me to catch them at what pace I could go.  Then these two other runners caught me and I was staying with them (within like 10 feet) for about 2-3 miles and noticed that when I positively coached myself by saying things like "you can do this, they are not out of reach." and "they aren't going too fast for you to catch them." really helped but I began getting negative again so I only could close it to about 5-10 feet.  Then another guy in red passed me by the hill by hunters house and I stayed with him for a while.  We passed michael cause he was having some sort of side ache and we hit staheli hill and it hurt a lot and the guy in red (as I called him in my head) pulled away quite a bit.  I was going about 5:50 down the hill then when we hit the more level, slightly up hill ground I reduced to 7 min pace because I had little left in my legs.  I continued this until the last mile where michael and some other guy passed me but I had nothing left to go with them.  Good race for not specifically training for this race.  I learned some important things from this and can't wait to apply it to track!

AM-3 it was a great run didn't even feel sore from the half!

PM- 7 a little sore but nothing even complainable!  It was a good, fun run! I worked on quick feet cause it apparently helps me keep good form! striders after and lifting!

AM- Good run. Usual morning run to Artic Circle

PM- Did ol' man hills today.  We did 5 sets of 2x200 & 1x800m.  All the 200m were really good and easy.  the first 3 800m I held back to finish better.  I did the last 2 alright finishing just right behind michael.  On the last one, colton decided to get in my way and stopped on the 400m so it was hard to recover.

I ran two events today the 1600m and the 3200m.

1600- I ran pretty decent in this one with a time of 4:48.  Wasn't my best I think but I was really tight in the hamstrings and got caught in the wrong group when they were beginning to split a little.  I beat Tommy which was nice...maybe he'll actually remember my name now.  Wasn't my best but good first actual race, but I think I can drop my time a ton by PV invite.

3200- I ran quite well in this one.  With a time of 10:28.  The first 3 or so laps the person we were suppose to stay and tuck behind was going really slow like around 10:50 pace, but then I just decided to take over and amped up the pace just enough to pull a good lead.  I felt really smooth and relaxed, which I think was due to me actually not knowing what lap I was on.  It was kinda nice to have people say "Good job! You're so fast!" as I went by.  When I came to the final, I had no idea it was the last, so when he first the gun for the last lap it scared me to death and nearly blew out my eardrum.  I finished out strong finishing 11 seconds ahead of colton and byron (who both ran really well).  I think I can cut my time down enough to qualify at PV for sure considering how slow we were going for 3 laps.

AM- 7 Ran up by where the half ended and back.  Good run around 7:30 pace, nice and easy.  I felt good cause I stretched well before hand, but my feet have hurt a little.  I think I have to hit not as hard on the ground when I am striding. 

PM-

AM- 3 easy artic circle

PM- 2x1200 2x1000 3x800 It was a good start and the finish felt terrible.  The first 2 1200m were alright and so was the 1000's but the 800m I really had bowel troubles and really had nothing in my legs.  I think I need to eat more and drink a lot more water.  It was a poor finish to the workout but you can't win them all.  I'm not saying I have an excuse, but I'll bounce back and wendsday really nail the workout no matter how tired I am.

AM- 3 easy. felt good.

PM- Warmed up for the 1600m but I don't think I warmed up enough because I was really tight. I think I need to warm up A LOT more.  I didn't position myself very well at the beginning and got caught in the back.  The second lap I died to the very back and just held on until the last lap and ended up taking last in the fastest heat.  I think I need to believe more and really just go for it...I am so scared of failing that I end up coming short of what I want to do anyways.  As I heard once "I never said it was going to be easy, but I said it'd be worth it."  Like Coach Holt said I need to accept the pain, I need to know before the race starts that its gonna hurt and push past it and accept it.  I am gonna take that not only into races but into workouts...I have been too complacent in my head while running fast.  I almost try to find a reason to give up.  I think I can work hard this week and really prove what I am really about at DHHS Invite!  I am ready to do what I have been waiting.

I warmed up for the 600m after watching a good showing by Mike and Tyson in the 3200m.  Then I raced in the same heat as devin and jason, which was pretty nice.  I started out a little slow because I was cautious of what I was doing cause I haven't raced that before.  The first lap I held my position really and the second lap (at the beginning) I slowly moved up then, the last 100m, I kicked a little but not all out ( I know I am suppose to but mentally I am scared for some stupid reason). I think I need just to take a chance and grow a pair and go for it.  Get some guts.  Now I don't want to go crazy and try to sprint a 1600 but I will have to go up to where I am suppose to be...by Michael.  I am gonna work on my quick feat while still driving my knees and stick on michael.

AM- 3 easy left leg needs a little work

PM- Today I ran pretty consistent! 10x400m I ran around (these are guestimations cause I don't remember my exact splits) 1:11, 1:12, 1:11, 1:12, 1:11, 1:13, 1:12, 1:11, 1:11, 1:10.  I think this is a way positive step considering my problem has been finishing lately.  I literally told myself, now don't take offense to this after all it is my frickin' blog, grow a pair Casey...it's going to hurt so you might as well run with confidence and style.  And what better style than to run consistently fast!  I also fixed my recent bowel trouble due to lactose.  So this got me a little more excited for this week-end! 

AM- 3 easy

PM- Well it was a good race...I could have done better, but not too shabby.  I ran pretty solid first lap but our second lap was a little slow (1:17ish).  I settled at the back of the lead pack and really struggled my 5th 6th and 7th laps.  I really need to just not settle and always be passing.  I really could have easily stuck with devin, but for some reason I haven't been able to trust myself and believe in myself lately.  I know I can fix this with hard work and just telling myself I deserve it just as much as anyone else.  My LAST lap was pretty solid a 1:13, but that was just because I felt bad about how I fell off pace of devin.  I ended up 7 seconds behind tommy which is disappointing, but third is a solid place.

1600m-  I started out my first lap almost exactly at the pace I needed to (1:06) but then I trusted the leaders to hit the time too much and our second lap was not as great (i think a 1:11).  I settled towards the end of the second lap and the third and didn't pass anyone and got passed which meant I was slowing WAY to down.  I ran a 1:13 for both of my 2nd and 3rd laps and then I think a little more solid on my last one.  I really lost it when Michael started to make a strong move towards the front and I just didn't believe I could do it also.  I think I need to be more mentally tough during races and just give it all I have got, because lately I have been a little timid with moves, because I haven't raced the races a lot.  Now that I have raced them quite a few times I believe I can stay mentally tough and not only qualify for both the 1600m and 3200m, but perform to the best of my abilties!!

AM- 3 miles easy and felt pretty good for a monday morning run.

PM- 6x1000m The first 4 were pretty solid! (3:14, 3:11, 3:10, 3:14) and then the fifth one I let my pain control my body and really slowed down.  I noticed when I tighten my face and look down it means I am giving in to my pains and if I work on my form and look up and keep my face loose I can push through my pain!  The last one was on time but I could've gone faster! 3:14 on the last one.  I have read some previous posts that I am gonna apply now!!

AM- 3 felt pretty good.  a little sore.

PM- 2 of MILE MILE 4x2's!! First two miles were too fast cause I was pacing behind devo and he thought mike was going his pace (like he told him he was) so we were fast (5:28; 5:30).  All my first 200m were solid, just behind devo. The next 2 miles were bad due to fatigue from yesterdays workout and starting out too fast. (5:36; 5:45).  The last 4 200m's were really good! I stuck with mike and finished every one of them strong!!  I think after some good recovery I will make the next workout even stronger!

AM-3 easy.

PM- 5 w/ striders.  It was a pretty good run nothing to mention that was hurting or anything.

AM- 3 artic circle easy.

PM- 5.  We went 4 out and back to Greensprings and then a little bit of barefoot on the field.  It felt pretty good and loose.

AM- Workout! We ran 2x600m, 3x400m, 4x300m, 6x200m.  I felt great throughout the workout!  I stayed with Michael and Devo throughout the workout and it felt really easy idk if it was the workout or I felt good or what.  It definitely built some confidence.  I really am excited for Cedar next week!

PM- 3 felt a great!  Just thinking about next weeks race!

Ran up towards washington elementary then up towards walmart then down to the highschool.  After that I went a mile around the school then back to my house.  Most of it I felt good until the last 2-3 miles I felt really tired.  I think that's just because of the long week.  I think I will do well next week!

AM- Ran with the boyz out by dixie rock on a trail that we went on once for trail thursdays.  It was a good run, had a bit of bowel issues but it felt better than I have before when I have had bowel issues.  We then went by the hospital and ran around the temple a couple of times and then ran a couple of strider on the park nearby.  I really felt pretty good on this run and can't wait for the next race.

PM-  3 I ran 10 min after I ate so I began to have cramps and really didn't run that fast, but it still felt alright.

AM- It was good except right at the beginning I had to tie my shoe and when I started to catch up a shocking pain went through my thigh...but weird thing is it doesn't hurt anymore.

PM- 7x800m.  It was not my best workout....I felt dehydrated, fatigued, and mentally all over the place.  I started out good-ish but then on the last three I found myself struggling to get my legs moving and really just not in it mentally.  The heat may have played a role, but I have been doing so good lately at workouts I can't see why I could't just push through it.  I really need to work on finishing workouts and getting my legs moving the right speed even when they are dead.

AM- 3

PM- 12x400 w/ D.I. warm and cool.  It was a pretty solid workout! I worked on not panicing when I am behind devo and michael at the beginning and just tucking behind them.  It worked really well, because Devo really had solid last 200m so I just went with him!  The hard part was the wind was either pushing with us and against us.  I really liked how I did tho! Always room for improvement but a good step to building confidence in myself and my abilities!  I have always known that I have had potential and could be great, but I have always been affraid for no reason but failure.  Not to sound conceded, but I really felt like I was amazing my freshmen year and I was! and then I started putting pressure on myself and began analyzing EVERYTHING!  I just need to go back to the real drive of running...PASSION!  None of this analyzing crap...I do enough of that and I don't need more! I am well aware of what I need to do and my body knows so when I need to do it, it will come to me naturally and subconsciously! It's like breathing...If you think about it consciously, it seems a lot harder than it is!!  Wow...that was a good off the top of the head comparison...haha.  Time to go all naturale (just with running tho ;) and run with passion and desire to be the best!!!!

AM-3

PM- 5 w/ striders.  I felt good today it was a pretty fun run.  Tomorrow I am gonna listen to coach and just run my heart out.  Sometimes, oh I mean, constantly, I analyze and over-analyze everything.  I noticed that while I try to run fast I analyze my form, breathing, fatigue, and even mental slip-ups (ironic i know).  I even caught myself analyzing why I analyze myself!!! hahaha true story bro.  (or sis. but I highly doubt I am cool enough to have one of them reading this haha).  I really just need to do what I need to do and race my heart out.  It's coming closer to the end of the season and I haven't even got use to track races really yet!!! TOMORROW IS D-DAY!!!!! Here I come fascist cedar nonbelievers.  Ha sorry I am in a weird mood today...haha

1600m- 4:47 it was a decent race.  I had it in me to go with mike but everytime I tried I either got stuck in the first lane or cut off or ran into, but when I finally had a chance I had no juice left.  It was a decent race, the wind played a big factor.

3200m- 10:25 it was a strong race, but due to the weather I didn't qualify.  For sure next race and I think that I can qualify by a distance if I play my cards right.

Nice run in the ran.  We only had five because we were suppose to have a race today.  I felt good and really felt nice outside.

AM- 3 nice to get the junk out

PM- 10x400m  I started out too fast and when it finally came down to guts I really gave in to fatigue.  Coach said something that I am gonna apply he said that we must just run our guts out and let him do the analyzing.  That's what I am going to do from now on...let him analyze and just put my heart into it.  I am not gonna cry about hurting or being a whimp.  I am gonna put my heart into it.  I actually ended up running the last 3 as 200m because I wasn't running as fast, or even near, what I was suppose to.  I ran the last 3 at the front and it felt pretty weird and actually good.  He told me that as soon as I thought oh it's easy (the 200m) instead I ran faster.  Another reason is I was affraid he was going to make me do more haha.

AM- 3 miles.  My hipflexor is really sore but good run.

PM- Distance medley (1200m)- It was a good first and last lap but I needed to stick with mike on the second.  Maybe even take the lead on the first lap and let mike take the second lap.  Good race though.

4x800- I ran decent...I ran really strong.  I really needed to kick on this race and last lap.

4x400- I was second of my group and was really strong even though I was tired.  I startedd to catch devo who was quite a bit ahead of me, for the first 200m but then the distance stayed the same.

Over-all:  Very good group of races for a kinda workout meet.  Excited to just run my guts out Friday!!

AM-3 easy

PM- 1600m with a warm/cool.  It was a pretty bad race.  I was in the second fastest heat ranked 6th, which ticked me off, but apparently they were not too far off.  I ended up taking around 5th in my heat with a time of 4:48.  I really had no guts when I need to go and just sat.

AM- 3200m.  I ran really great the first 5 laps! I ran with tyson for 3 then with mike buckley (ogden) for the next 2 laps.  Then, when the gut check came, I really slowed down and forgot to surge and ATTACK!  All in all I missed state by 1 SECOND!  The positives to take from this was that I ran a faster 1st mile split faster than my mile yesterday, which means I can run the mile WAY faster!  Also, I ran with tyson for most of the first mile and I didn't really hurt, actually I felt great!  I just need to surge more and pass when I need to and not settle!  I really think I can run with the big boys now if I just believe and show how much GUTS I have!  I really am gonna hit next weeks workouts and qualify in the mile and 2mile at SUU!

RACE:  I started out perfectly...around a 1:04/05...I was in about 4th place, but when it hit the 2nd lap, as people started to pass me I freaked out.  I started to breath funny and my arms were num so I freaked out more.  I pulled it together to hold my position on the 3rd lap, and on the 4th lap I out-kicked a couple of people on the last 200m.  I really didn't run as fast as I could and I really could have easily won the heat if I hadn't freaked out...I was in the perfect position.  Next time I am going to amp it up every lap and when someone tries to pass me, I am going to respond!!  Region is all I have left to qualify and I intend to do so!

PM- ??? I don't know it was based off of how fast you went...The first two we ran was sprinting as hard as we could until coach whistled.  I did pretty well on this, but for some reason I didn't sprint but just went as fast as I could go without sprinting.  Then, I think we did the chasing one where we chase the person in front of us and if you are caught you stop.  I didn't do so well on this...I used my breathing, or lack of, as an excuse and didn't push myself to my max and I was caught by devo.  Then, we ran 2x200m which I did really well on.  I have noticed that I haven't really hit my maximum pain in races and I don't really know my limit, when it comes to running.  I want to find that limit at this next race, because if I don't get out of my comfort zone, I might not go to state.  I just settle in this zone that is slightly uncomfortable and aches a little, but I want to be in so much pain that I am begging for it to end by the last lap.  I am always scared to hit this because I don't want to die off, but I think in order to take it to the next level that is exactly what I am going to have to find...my maximum pain level.  I need more confidence in races, also, because when it comes to gut check time or when its time to amp it up I start questioning myself...Not anymore!  I am just going to do it without questioning it!!

Race!- well I started out more middle pack for the first lap and the second lap I was going to push it up more than I did so I got stuck in the middle still and the third lap I did decent and the last lap I just finished it, but at the end they were yelling because some kid was going to catch me and I started to kick and found out I had a lot more left in me, because it didn't really take that much to go faster at the end and I was well within myself.  Lesson learned- I really need to almost (this sounds stupid but is true) TRY!  I almost just settle in this state that is kinda "yeah I'm going fast, but not really giving my all." kind of thing.  Someone should just smack me while I am racing (if you call it that) and say "hey try hard you idiot!" because every race I seem to run WAY too within myself and don't reach my max. pain level.  When it comes time to amp. it up I think, "Nah, I like this pace I think I'll stay here." not literally thinking that of course, but thats what I am basically doing!  I am going to, tomorrow, just hammer myself in the ground because, to be honest, I HAVE NEVER DONE THAT!  Always when we are cooling down I think "I have way too much energy for a cool down I should be like shuffling across the ground, because I have no energy left."  It seems to me that I am scared of reaching my limit, scared of being the best me! Isn't that stupid!!!!  No more fear of myself and pain, because pain is only in the mind and I control that so tomorrow I am going to do what I have been waiting for all season...yeah I was saying I was going to do that today, but I didn't say I was going to hammer myself into the ground just go faster...what I didn't realize is those correlate...TOMORROW IS D-DAY BABY!!

Race- Well my season is done.  I waited a little bit to put this in so I could think about it.  It was a pretty poor run, even though coach tried to convince me it was strong...I didn't feel strong.  I didn't believe and I think I know why now.  I try to convince myself before that I deserve it, but I really don't feel like I do.  I give up a lot on workouts just at the end, so why not give up on a race?  I try to pump myself up to do it, but I don't really believe I was going to qualify, because I didn't do enough before hand.  Yeah I work hard, but not hard enough to be the best.  That's what I want to be and that's all.  I know it is not healthy but that's truely all I want.  Not to be some middle pack nobody that will be forgotten before the race ends.  I want to be the best that is or ever was and I know that's unrealistic, but that's why I gave up soccer.  I need to invest more into running mentally, physically, and emotionally.  With soccer I gave it EVERYTHING and if you don't believe me you don't know what I did to be the best soccer player.  I woke up at 5 to practice and came home and practiced until 8-9.  I practiced around 6-10 hours a day.  The problem with running...I don't know what to do to get that kind of time investment.  I haven't given enough to do well enough and I am going to do that this summer.  I know I can be way better if I just can find what I did in training for soccer for running, because I saw MASSIVE improvements in soccer in a surprising amount of time, because of time investment.  I don't think running is so much time investment, but effort investment.  Because in the middle of races I thought well I could give effort, but I haven't trained my body to do that so I didn't.  Training is so important and I am glad track taught me that.  Positives to take out of this track season is even though it was full of disappointment and half-efforts, I really don't have to catch up in the summer like I did before.  I can come and work even harder than ever and finally get my break through, not because of this one AHA moment, but because every single day is my best effort, is my best, proves why I should be the one winning races later!  Because as Forever Strong says 'Practice doesn't make perfect, it makes permanent!' and I haven't made my running skill/effort permanent.

Well...it's been a long track season and I know really it's been my fault that it hasn't been what I expected, but hey...it was my first season.  That's no excuse, but it's hard to nail something right off the bat.  I really think i need to be more positive...I'm kinda hard on myself sometimes, because I expect more than ANYONE else expects from me...and that's saying a lot.  I just need to stop worrying so much and just go for it.  I am so ready for a break to really pull myself out of the trenches and get ready for war!  I am so excited for xc and am gonna work harder than anyone expects during the summer!  Well goodbye track and HELLO XC!!

Well I was happy with my new shoes! They were really comfortable, yet light.  It was a nice easy run.  Glad to see Red (Braden) coming out to run with us!

I felt pretty good.  I like the new shoes a lot and am excited for this years cross country season!

It was pretty good today.  We went out towards Maverik and back.  Excited to see some of these guys develop if they work hard!  I know I've said I know why I didn't do well before, but this time I'm a 100% positive I got it.  I didn't have confidence in my running abilities or in myself.  I am working on building my confidence this season instead of tearing myself down like I always do.  I am working on being more positive and such!

3 on the grass!  It was a pretty fun run, we kicked a soccer ball for all but one lap (way to lose it at the last second guys)!  I felt good today and I am ready to roll and get into some higher mileage, but I know I should be patient!  I have been doing more core and upper body workouts (the upper body is more of just a strength workout i'm not going to be a cowboy or something) and I think it will pay off in the future.  I have been eating healthier, which helps, but I need to eat more because I have been tired practically all day after my runs.  Next week I'm going to add plyometrics to my workout.  I am ready for cross country and my confidence hasn't been this high since freshmen year! SO excited!!!

Woke up at 7 to run before I helped with a race in provo.  Running in downtown Provo sucks...so many lights, but I finally found a residential to run in so that I didn't have to stop every five feet.  I felt pretty strong today, even though I got to bed at 1 am that day.  I am excited for cross country to come and to finally show how much confidence I have gained!  I am doing better with not tearing myself down like I use to...just building myself up!!!  Didn't run saturday, because I had to set up a race all day.

Great run out on the tortoise road!  Excited I that Hobbes came out!  I felt great!  My confidence is at an all-time high (which is kinda weird since I didn't even do that well in track), but I usually don't feel this good at first, because I don't do track!  I may have not done the best, but it will definitely help me in the future for xc!  I have been working on building my confidence instead of tearing it down like I usually do and it is working wonders!  I am ready to KILL it in xc and run (and hopefully beat) some of the big boys!!!  We look like we have a strong group if they all work their butts off!

Up to the dirt mile where we ran two loops.  It was a good run, but I felt a little junky today.  We were talking about how we stack up against d-hills and sounds like it should be close, unless some people step up big time.  I am ready for some workouts but i can wait, because I don't have the base mileage to do it yet!

Out towards the gas station then loop it back over back towards the firestation and the school.  It was a great run, but I felt a little junky again....I need to stretch more and get more sleep!! I won't be able to run with the team until monday and I have to run by myself in the middle of nowhere....great...haha

Ran with Mike this morning...good, easy, run.  I felt a little junky but not too bad.

I ran up in the mountains today.  I ran 15 min. after eating toco's....not a good idea!  Also, there were some killer hills, which, with the altitude, were incredibly hard!  By far the worse I have felt in a while, but that is because I was sunburnt and had an upset stumach!

Today I ran out towards the stake center and a little bit and I felt great at first, but half-way through I felt the Outback I had ate coming on!  It was soo hot and I was soo sunburnt it was a terrrible feeling run!  But hey we all have those runs!

Today we ran up telegraph and then towards maverick then loop back past the dirt mile.  It was a fun and good run!  I felt amazing and everything really felt easy (maybe because my fastest pace was 6:30).  But these miles aren't about speed, more about the mileage buildup and creating a base.  This run made me realize I'm ready to role this year, because I have never felt this great going into 2nd or 3rd week of running, because I usually do soccer instead of track.  Even though track wasn't what I wanted, I think it will greatly benefit me this cross country season.  I didn't know how to race track really, but cross country is a different story...I have experience racing xc!  Glad this monday I didn't have to get rid of too much junk from the weekend!

Today we ran on the dirt mile.  It was pretty nice, I felt great!  Even though it seemed everyone was breathing hard, I found it really easy to breath (its been a while with my cough during track that lasted forever)!  I am really excited to do workouts, because I feel great right now and am ready to own cross country this year!

Today we ran out towards the desert past maverick and back.  It was an alright run...I didn't feel terrible, but I didn't feel as good as yesterday.  My breathing was good most of the time,but others it was struggling.  I had to give way more effort today, but that's alright....giving effort isn't a bad thing haha.  First day that we start to bump up mileage...SO excited!

Today we did the grass run.  It was pretty fun.  I felt way better than yesterday....actually I felt perfect!  I was a little offended though when Tyson was saying how ben saarel is gonna beat everyone by 2 min then said "oh wait I forgot mike!"  What the heck??  Just because I had a crappy track season doesn't mean I am worse than michael at cross!!  I am just as good!!  Anyone who thinks otherwise....I'm gonna prove that to you!

Today I ran in beaver...with some nobody...named hunter...im just jake kronging you he's a somebody.  It was a higher altitude so I thought it would be harder to breath but I felt pretty relaxed so I breathed pretty easily.  Just proved I'm ready to ROLL!!!

Today, I was working all day and finally got back around 5.  I was going to wait until it cooled down but I was affraid that wouldn't be until it was dark, so I ran my 3 miles at 6:30...IT WAS FREAKIN' HOT!  I noticed I still had doubts about my ability to run in me, and I think it's due to my frustration and disappointment leftover from track, so I decided to nail this run and get all my frustration out!  I started out at a good pace but about 1/2 mile in I decided to nail it and rain faster than our tempo pace.  I nailed it until about a mile and 1/2 later then I backed down for 400m then started nailing it again until the end.  I know it was suppose to be a nice easy run, but I had to get it out....I ended up feeling relieved and confident afterwards! (Even though at the end I felt like throwing up because of the heat)

Today we ran parkway.  It was a pretty good run.  I felt a little tight until we turned on to parkway, then I was feeling really good.  My breathing was controled and I felt confident.  I am really thinking that track helped me stay shape better for this xc season!  I don't have to make up as much as I usually had to.  Excited to watch the olympic trials today....the 1500m I believe....Watched Galen Rupp dominate the 10,000m.

4 today on the dirt mile (2 loops).  I felt a little tight at a couple points, but only for like a minute then  I went back to feeling relaxed and controled breathing.  I have been watching the olympic trials and some other older races and I use to dislike Galen Rupp, but that was because Tyson and Coach said they didn't like him, but I think he's one of my favorite now...I mean he had to put his shoe back on and still won an NCAA title...that's impressive!  Anyways,  I was watching his form, which is really strong and relaxed, and I have been trying to improve mine (not change, because that has jacked me up in the past).  I am going to do core and strength workout today and maybe some flexibility stuff.  Still really excited for xc to start!  Updated my goals on the block!

Today we ran out towards the desert past maverick, then up the hill into coral canyon and looped back down the hill to the elementary school.  It was a great run, I felt controled and smooth, except for a little cramping by the park and down the hill.  I felt really strong on the uphills.  My right toes hurt...but I think that was because I wasn't striking on my foot right.  Overall a great run and felt easy....which is weird usually my first 7 hurts a lot!  Shows how much better shape I'm in from track! :D

Today we ran 4 on the grass.  It was a pretty quiet run, but still fun just the same!  I was surprised this summer how big of a group we have that stick together the whole run!  They definitely are some who are ready and willing to put in the effort to improve!  I felt great this run, except when I had to run on the rocks!  We then did some striders and I was trying to be very mindful of my form while going a good pace.  I felt like I could go faster with ease!  Although, I couldn't breath that well, but I think that is, because I haven't done any hill or speed work.  I am getting more confident as the summer has progressed and I will do some core and strength work and maybe some plyo's.  

Well we ran in what I like to call a little piece of Africa (out in the desert past the greensprings park).  I usually love this run, but I was at my best feeling today.  I couldn't breath too well most of the run, but I managed to stick it out and conquer some killer hills!  It was nice to run with Josh and Wes and Josh even stuck it out on the big hills!  Way to be!  Makes me excited for this year!

Snow Canyon Gorge trail run.  It was an awesome trail and me, josh, and wes had a grand time running this trail!  We decide taht we should go on trails every saturday!  Anyway, at first I was really tight and sore from my dad messaging my leg, but after a mile I felt great and really got in a rythem.  I then went to play soccer afterwards and realized I really don't like soccer as much as I use to (playing it that is) and am glad I am running now instead. I noticed that no one came to soccer, which shows the difference for me...the environment.  All the XC kids are willing and want to work hard and show up to almost everything!  Glad to be a part of a great program and can't wait to give back to it!

Hell's Hole!  It was a good run....we did bounders on the big hill x8, but it wasn't bad at all (the first time).  We ran about half a mile with everyone together then the level 3B's turned around and Michael, Byron, and I kept running about half a mile, talking about fish and bear stories.  I felt really good today, which maybe due to all the stretching and icing I did over the weekend!  Michael seems to be getting real antsy (spell check) about racing, but I don't think I'm quite ready to race yet, but don't get me wrong...when the season comes around I'll be ready to roll!  I have been getting a little bit more nervous about my final season, but I keep trying to build my confidence up right after so we will see if it works.  Going to do some strength lifting, plyos, core exercises and maybe some yoga today!  I have been pretty impressed with the newbies and the younger runners this year stepping up!  The red heads are looking strong (Red Leader, Braiden)!  Also, Josh and Wes are looking pretty good!  There are so many I could name, but I don't think you want me to go on and on so I'll stop haha.  Makes me real excited!  Even though we are a fairly young team, I see some real commitment and hardwork and it shows great \prospects for this year! SO EXCITED!

Ran around the dock today.  It was a great run.  I felt great and my average was 6:56 per mile!  I think I'm ready to role...just need to work out hard and get ready to roll!

Today I ran on the road leading into the dock...FOREVER LONG!  I felt tight and tired on the way out.  I think that's because it seemed forever long and it was HOT! But good I got it in.

I tried to run in this cove by my boat but it wasn't even a half a mile long so I ran around in circles but eventually just stopped due to frustration.

Tried running on this canyon ledge (an amazing view), but it wasn't as rocky as I expected...it was deep, sandy hills! I eventually turned around because it was too dangerous.

Ran out in the desert again...it was hard because its higher elevation and deep sand made it hard to keep a fast pace.  My fastest pace was 7:30 and my average was 10:27 per mile.  I think I learned a lot over this vacation, including about my running!

First two-a-day...and both runs by myself...in the desert! 

Early afternoon-  It was a great run, but steaming hot!  I would have died if it weren't for my hat!  So much for easy 3!  I felt great though, battling the thick sand in the desert by the beach!

Late evening- 6.  I was going to go the distance, but it was getting dark.  I had a blast this run!  It was nice and cool, because the sun was going down and just felt like I was tearing it up!  My average was about 8-9:30 per mile...which is really good for thick sand!  I figured something out this last run...I do better on trails not because of my bigger legs, but because the terrain gives my mind something to concentrate on.  I find myself analyzing myself during runs so I think if I can find how/what to concentrate on I think I can do really well!

Ran in the morning before my houseboat came in to the dock (I came in on a run-about boat)!  It was a pretty great run!  I felt like I was flying because I had been running in thick sand and finally got to run on something solid!  Can't wait to get back to real practice though!

AM- Felt pretty blah today.  I didn't necessarily feel bad but not amazing.  I don't think I ate and drank enough yesterday.  I felt a little bit of anxiety for the season today...anyone have good ideas to get rid of it?  I want to stay comfident and ready to roll!  I think it was due to me feeling tired.

PM- ran at 5, because I knew it'd be hot all day and might as well get it over with! (not that running isn't fun, but not be exhausted with heat is nice).  I actually began using visualization during my run and I didn't really even notice the heat!  I imagined myself looking smooth, relaxed and controlled (while winning state)!  It worked wonders, except when I ran out of things to think about so I started to analyze my body again and I got a cramp....luckily it was in the last 1/4 mile!  I think I'm going to try this sometimes...all I know is I need to figure out how to concentrate on something else positive other than over-analyzing how my body feels!  But overall a grande run!

AM- 4 with mike and hunter.  It was a good run, nice and cool outside!  I felt strong and in control when I focused outside my body!

PM- 3 in the mountains

Ran at 6 in the morning with Michael and caught hunter right before he was about to start running so he joined.  We were at 9,000 and something feet in altitude and there were killer hills in every direction!  We went downhill for the practically all of the first half and then we had to go back up it which was killer!  We went out and back for five then added two miles on.  It was killer, but was awesome temperature and beautiful up there!

Ran at 6 again.  It was a great run by myself.  I just went where we did yesterday without the add-on.  I felt great, but once again those huge hills mixed with the high altitude had me gasping for air!  It was a great warm-up for our high altitude camp coming up!  I have been working on getting rid of my anxiety by talk through it and breathing long, slow breaths.  It has been working wonders!  It always happens to me before races and stuff so this should help.

AM- 10 miles.  We ran the first 3/4 or so with the level 3B's then added on in the neighborhood by shnobkai (?).  I felt alright today.  My arch was killing me half-way through so I stopped and stretched and it felt fine until around mile nine...luckily Byron was going to puke so I could stretch more.  By the end my legs were tired, but don't get me wrong...it sounds like it was a bad run, but it felt really good.  I changed my perspective on life and it's taken a lot off of my running stress/anxiety I've been having.  I have gotten my priorities in life jacked and put running on the top when things like religion and family should be higher.  I was watching a video with Ryan Hall being interviewed (I think he is a pretty awesome person).  He was saying stuff like people get caught up in the medals when for him its all about giving his gift back to God and running was his form of worship to Him.  I think I'm going to have more that perspective mixed with my competitiveness...putting my priorities straight also will help.

PM-3.  It was a nice, good pace.  A little humid but nothing I couldn't handle!  Am ready for the season to start!

AM- 4 on the dirt mile. We started out at a slow pace so coach told me to take the pace faster and I felt amazing. I felt like I was just gliding faster and it was a breeze! I've never felt that good since well maybe the time I won the 3200m at snow canyon. It was great. I am going to just stop thinking about running a lot. I've decided I have 2 hours a day (including runs) to think about running after that I have to stop thinking about it and just live life...I think it will work!

Zatopek is my favorite runner...and here is one of his amazing feats.

http://www.youtube.com/watch?v=6--kiYKx9kA&feature=related

PM-3.  Felt alright.  I wasn't going fast and wasn't running on my toes as much as usual...my feet felt heavy.  But, anyways, I didn't stress about it.  I just worked on staying relaxed and enjoying the run.  That felt great to just relax for fun!

AM- 6 w/ 3x1min 4x30 sec. hills.  I felt like junk today.  I knew I wasn't going to be at my best today when I started out and my legs felt heavy.  The one min. I did great on, but the 330 seconders I struggled.  I was going just as fast on them (except the last) but I just wasn't feeling my best.  It was weird because yesterday I felt effortless and today blah.  But I'm being positive...I still was pretty solid even though I let Mike get away on the 30 seconders.  I noticed something today.  when the going gets tough or someone passes me (particularly mike) I tell myself crap your not going fast enough and kinda freak out inside.  So, next hill workout I'm just going to stay calm and catch up.  But it wasn't that bad for the first workout of the season!

PM-3 with mike.  He convinced me that running 10 min after I ate wouldn't be that bad, because it was only three miles....life lesson: don't listen to michael! haha Yeah I took care of myself after the workout this morning so everything felt great, except my stumache.  I felt good though.  I need to make sure to keep my stride quick, because I noticed I tend to have a long, slow stride.

AM- 4 on the grass.  Everyone was mad that I said we should do it all on the grass because I didn't bring socks, because I thought we were just doing a grass run...so why would I need socks?  I felt great today.  I think that's because I took care of myself so much yesterday.  I am going to do that again today.  I am back to my confidence and am ready to roll.  Wed. workout kinda made me stumble but I'm back and in full speed again!  SO ready to race in Cedar! 

PM-3.  It was a nice, easy run.  I've been very shocked, proud, and shocked again by the committment our guys have this year!  Like coach said today we raised the bar in our region, now they've matched it so we have to raise it again!  I felt great and ready to roll today!

Today we did hills.  We went up to the meat-grinder hill (which is always killer).  We didd 2x30 sec. and 4x1 min. hills.  I did really well the whole workout.  The last two were not as good because I hadn't that much energy and my legs were dead, but it was a good solid workout.  It was nice of coach to say there wasn't anything to analyze and that I did good.  It really helped, because I usually down on myself after workouts!

AM- 7 at 7 (a.m.)!  It was a great run!  We went 2.5 with Wes, Jason, and Hunter and then me and Mike went all the way to the Scout Cave!  It is one of my favorite trails and it was really fun!  Mike and I were talking on the way back how amazing our boys have been dedication wise!  We counted 10+ kids who we think have been more dedicated and pushing themselves then ever before and how it's really going to help our team!  Keep it up guys and we have some GREAT prospects!

I thought this video was interesting: Born to Run- The Secrets of Kenyans

AM- 4 down to the Bank then around to Greensprings and back.  I felt really good today.  That Kenyan video yester was talking about what they focus on form and it was the accronym F.A.S.T.- Focus. Alignment. Stability. Timing (the beat your feet make as they hit).  I really worked on Alignment today and it took sooo much pressure off my body!  I felt light and ready to conquer!  And I feel WAY less tired than usual!  Can't wait...we are going up to camp this afternoon!  Should be sweet!

PM-6 Straight on the main (dirt) road.  Felt pretty good and easy...A lot of guys kept up with us and were looking really strong! 

AM- 12.  We went up by the lake then over and down a hill and turned off on a trail which hooked back to the  main road.  There were like 8+ guys with us, pushing the pace, hitting under 7 min miles for the last miles.  I felt amazing until the last 3 miles on the road, which was straight and lasted forever!  By the end of the run, I was tired and my feet killed, but I felt WAY accomplished!

PM-3.  Nice, easy run.  Close to, but under, 9 minute pace.  I felt really good!

AM-6.  Went up on the main road...all uphill!  It actually felt amazing and I think I nailed it!

PM-3.  By the lake and then me, coach, and dave stopped to take a dip!  Felt really good and easy!

 Later, mrs. peterson came and talked about goals and how task oriented goals are better than wanted to just win or beat a person, which you have no control of.  I'm going to apply this to my daily running!

AM- 4 easy.  Me, Coach, Mike and Byron ran a good pace, but for some reason some of the guys weren't feeling good or something, because they were behind us.  But towards the end, Reed and Josh caught up to us!  Felt great, can't wait for this season!

8 w/ 2mile tempo.  First 6 miles was pretty decent (7:28 pace).  Then the last 2 miles was the tempo.  The first mile was good, but I was feeling blah today, because I didn't eat/sleep enough yesterday.  My legs just wouldn't go and I felt like slowing down. (6 min pace).  Then the last mile I didn't have anything left.  I tried to keep the pace, but I really need to take a nap today and eat more!  (6:50 pace).  I'm just going to shake it off and move on!

3-Well, yesterday I played basketball and Michael just hit into the side of my leg really hard and now a legament on the side of the leg.  So, last night on my date with Janzen it hurt.  So, this morning I decided to cut a bit off and wrapped my leg for support.  I had an uncomfortable-slightly hurting.  I think that was due to too tight of wrapping, because after I took it off it felt fine, but I'm gonna rest it and ice it a ton this weekend.  I think I'll be fine...it's not majorly swollen just slight inflammation.  I think it will easily go down by Monday.  I just cut back to make sure.  I also had to stop a couple of times, but once again, just as a precaution.

Pace: Mile 1- 7:26, Mile 2- 7:37, Mile 3- 8:42 (because I stopped and walked for .1 of a mile)

AM- 12 miles w/ 3 mile tempo.  So...since I was the only level 3A there today I just ran with the level 3B's.  We ran out past Maverick then into the desert, over the hill into Coral Canyon.  The first 2 miles were pretty easy...limited effort really.  Then, we hit the hill at around 3 miles and it wasn't too bad...I took it easy to save stuff for the tempo (usually I float up hills).  We then went down the otherside into Coral Canyon on a trail that was rollercoaster-like.  So, for just a regular 12 miles it was hard enough, not adding the tempo in.  We went a little past the elementary out there until we turned around and we said our goodbyes to Tyson.  We then turned around and did the same back....going back up that hill again (seriously like a 15% incline according to my dad).  Then, about a quarter of a mile after that we had the pleasure of starting our tempo at the bottom of the hill.  I tried to stay concentrated and focus on now instead of how far we have or whats coming up.  I literally was repeating to myself "Focus on now...what can you do NOW."  It helped A TON I didn't worry about where other people were or how far I had....just what I needed to do.  It felt controled and a nice tempo on a hard enough run.  Here are my splits for the tempo (although I think my watch is off because I am positive that we were going faster....and coaches watch said it we went faster too): 6:09, 6:15, 6:12.  Me and Coach finished with a 2 mile add-on and we went SUPER slow....probably 'cause I felt like I was cramping everywhere and my legs were dead.  By the end I felt dead but accomplished....I feel bad for Michael who has to run this by himself muahahaha :)

PM-  This run was a bit weird one.  I cramped up  (Like a rock) on both sides of my stumach.  I had to stop about 3/4 of a mile in because the cramping hurt sooo bad!  So, my first mile was like 10:02.  The second mile I turned around with the team, still with some cramping. (8:46)  Then, the last mile I ran with good ol' Able and  I was able, see what I did there haha, to catch back up with the group after stopping.  The split was 7:36 or so the last mile.  Overall, it was a decent run (with all the cramping).  Plyo's and lifting after....felt fine.  Loving the new mindset!  It's a lot more fun to think about improvement than winning...so that's what I'm going to do...improve at a fast rate and if I end up winning some stuff FANTASTIC!

AM- 4 dirt mile w/ striders (5 in total).  I felt super sore warming up and as we started...it was even more evident.  We then hit the dirt mile where we slowly worked ourselves up to speed (6:31 due to slow start).  I kept concentrating on what I had to do now...not what was going on around me....not how long I had....not even if I was too sore.  I kept my feet quick and bouncy off the ground (my one thing to improve today).  It really helped me to keep the pace fast!  I didn't realize it until half-way through the second lap that it was just me and braiden and byron!  I was so focused today, not worrying too much.  The last lap felt harder, but ended up being 5:54 (way faster than I felt I was going)!  I am so happy that I read that book...did wonders!  If anyone had/having trouble performing because they fear success(sounds stupid but I did) or pain...BORROW THIS BOOK!  I can't wait for the first race to show how much I've improved time-wise!  Striders were harder because I did the dirt mile so fast, but I worked on form more than foot speed during those!

PM- 3 miles out to double churches and back.  It started out with me being WAY sore so the pace was slow for the first 1/4 mile, but then I felt great so I pick it up to a decent, easy pace for the rest of the first. (7:49) The next mile I took it at another easy pace (7:43).  The next mile I started to think about how good our team and me individually were going to do, which pumped me up, but then I slowed the pace back down to make sure I don't hurt too much tomorrow (7:33).  Overall: GREAT run!

AM- 7 w/ 5x1min hills 7x30sec. hills.  I really was nervous for a bit before this workout.  I then calmed down and said concentrate on what I was doing not what was coming up.  I started out the workout with the first one (my watch said going 6 min pace) was a little slower, but I didn't want to start out too fast and I wanted to be controlled.  The second min.-5th (5:40, 5:40, 5:36, 5:19 min pace) I tried to go a little faster on the gradual hills keeping it consistent...hitting every one in the same spot.  The first 30 seconder was interesting, because everyone except me and byron got a break, so they all took off.  I just stayed back the first half and then picked it up the second half! (5:13 pace)  I did the same thing on all the others as some other people seemed to be off and on, I stayed consistent. (5:12 pace).  The 3rd-6th I started out steady and did the last half faster as usual and hit the same spot (in the ditch) everytime.  Hunter and Byron seemed to stay right with me on the 30 seconders and Braiden seemed a little zesty today and was just ahead of me haha. (5:04, 5:05,4:51,4:49 pace)  The last one was just me and byron.  I did the same as usual and byron passed me at the end barely and we passed our usual spot by like 5 feet, and we even sorta slowed down at the end (I was checking the time and thought we were done). (4:47 pace)  As the paces show I started out at a pretty decent pace (not really fast at all just steady) and then worked my way up each minuter and 30 seconder!  This workout was awesome...it's the first one (not including the tempos this week) that I haven't compared myself to anyone...just done MY best!  SO EXCITED TO IMPROVE THIS YEAR! Cheers!

PM- Ran out to the double churches again (sorta my 3 mile run everytime).  I saw hunter on the way there so he ran with me, so I took it really easy so we could talk about stuff going on.  I felt pretty good, a little tired, but you always feel tired at this point with so many miles.  It just means that later, when we taper, it will feel that much better!  A really good rust-buster!

AM- 5 w/ striders.  Out into tortoise run.  It was a good run.  Didn't feel too talk-a-tive today, nobody did either, but it was a nice easy pace.  I thought too much about races in the future and then decided to stop and think about what I was doing to calm down.  I have never trusted myself more than I have lately!  It's crazy that our first race is in less than a week...it seems like a week ago we just started running 4 miles!  But it's so awesome how good the guys are doing...not just trying to be nice, they are doing better than I've seen most years!  They have stepped up a lot!  I am so ready to race!

PM- 3 easy in the afternoon.  It was a little hot, but it didn't really phase me at all!  I feel like my form has never been better! I feel like I'm standing tall and striking perfectly on my foot!  Lifting and plyos after.  I really am feeling good about this season!

AM- HILLS!!3x30seconders 7x1minuters.  The 30 seconders were pretty easy.  I mean, I was going a good speed but the hill was pretty gradual for how far we got (the harder part was just after it by the stop sign).  We then hit the minuters and some people just took off on the gradual hill, but I stayed at a good pace.  Then, as we hit the big hill, I nailed it and got pretty far.  It wasn't too hard and I hit that for about 3 of them then the 4th&5th I was 5 feet back from it.  The 6th one I wasn't feeling so hot but I cut it down to about 3 feet.  The last one devin (who decided to join us today) was feeling good or something, but I stuck with him and we made it to where I had started at!  That felt really good to nail the last one.  Probably not my best workout this week, but hey, I had some good ones this week!  I would put my pace for each one but my watch was freaking out so I only got half of the paces.  They tending to fluctuate a lot, going faster then slower then faster again.

PM-3 easy.  I got my new saucony cortana's today, my other ones have some good wear on them!  I noticed immediately the cushion these shoes had and it allowed me to bounce off the ground easier and quicker!  I went an average of 7:40 min/mi.  I felt really good and was so focused I didn't notice the heat (at 3 pm) until the last 1/4 mile!

AM- 5 miles easy.  I took it easy each mile....I was going to pick the pace up, but then I realized there is a reason coach gives us easy 5 and not to push it too much.  Also, all those people who do tempos and stuff daily tend to get injured easier, so I just took it a nice, easy, comfortable pace. Mile splits: 7:59, 7:43, 7:55, 7:50,8:05.  I'm so excited for this year!  And I am ready to get my goals for Cedar checked off!

AM- 12 w/ 3 mile tempo.  Well, today started out feeling alright.  We went for about 6 miles then started out 3 mile tempo.  I started out the first mile with coach holt and michael at 6:06 pace.  Then, something happened that didn't last week....I freaked out.  Here's my speal.....and please I know I shouldn't do this but I did.  To be honest....I am intimidated by Michael now....Before it was Tyson, but now that Michael has done so well and broken that mental block and well, I haven't.  I know I'm just as fast, but where's my proof?  I need to just trust myself and run my workout/race.  Because every workout this summer I've done well....he hasn't been here!  I can't seem to concentrate on the right things.  Anyways the next mile I slowed down a ton (6:32).  Then, the very last mile I just fell apart (7:00) and hunter passed me.  I really need to get over these mental limits and also just shake off this run!  I need to just be me and run like me (which is way faster than this)!

PM-3 I kinda gave myself a pep-talk before this run.  I really just boosted my confidence and just told myself I am a good runner and that I am mentally strong and stuff like that because sometimes I just tell myself I need to improve this or that and that I need to fix my mental strength when in fact I am really mentally strong I just don't believe in that mental strength!  I really had fun this run and had some good jokes and laughs along the way!  I really had fun and really want everyone to do well this wendsday...including myself! 

AM- Ran on the dirt mile today.  Our splits were around 7:05 and 6:50.  Coach said before that it's not to go fast just to learn to have consistent mile times.  NOT to go fast....that's what tempo's are for.  So, I felt bad because that's what I did last week.  So, this time I decided to just stick in the group and go whatever they were going.  I felt pretty good.  I drank this one 333 stuff that's suppose to be for long distance athletes....and I felt like I had a lot of energy in my legs!  I am really excited for tomorrow!  Coach had a speal today about if you had a bad workout what do you do?  Learn from and move on, don't dwell on it, because we all have bad workouts...even the best.  And that really comforted me about yesterdays workout, because I sometimes think the best have only good workouts...which isn't true!  So, I learned what I did wrong and such and will definitely learn from it!

PM-3 Nice, easy run. Didn't feel too hot outside surprisingly.  I think I'm tolerating the heat more and more.  Really calm and ready for tomorrows race!  I average 7:30 pace(-ish) and just thought about things this run.  Legs feeling good!

AM- 5 on grass w/ striders.  We did a 2 mile loop on the road then did the rest on the grass barefoot.  Some of the guys must be antsy for the race, because they were trying to go way to fast!  So, I sat in the just behind them with Wes and Kreshaw.  I felt good, I've been telling myself that every race all I can do is give my best and I can't ask anymore of myself.  That has helped me a lot!

PM- RACE REPORT!  Okay, so this wasn't as good as I wanted, BUT it was a great learning experience!  So, later I found out the Desert Hellians plan was to stick on me to break me....kudos to them...but next time it wont be so easy!  Basically all they did was make me wanna crush their hopes and dreams even more!  Well, I started out well, but I think I could go out faster, I was just scared I would die out!  The whole first and second mile I was surging ahead of the brigham and Chris Hansen (I think) and they would just surge to get back ahead of me (trying to break me...which eventually worked).  But, the whole time I was well within myself and could've gone way faster than them but wasn't sure if I could hold pace by myself (with michael way ahead and a gap between us and Jason Quinn).  So, next time I am going to trust myself and just go for it!  The last mile they broke me because I had tried so hard to surge ahead of them.  Next time maybe I will just stick behind them...maybe I won't let them catch up....who knows! It wasn't my best, but it proves I can acheive my goals....I found that not thinking about the race the day of for me is the best...just try to have fun, destract myself, and positive!  Next race I am thinking I will make good adjustments that will pay off!

7.5 w/ 6x1min. hills and 8x30sec. hills. in Hell's hole.  Well, I didn't get hardly any sleep last night for some reason....so I wasn't exactly energizer bunny this morning.  We ran down to Hell's Hole then started our 1 min. hills.  Michael and I hit about the same spot on these with maybe a couple he was barely ahead of me.  Then, on the 30 seconders Michael would start out a good speed then he would hit it faster on the second half, so I tried to stay with him, which I did.  It was a great run considering I was dead tired and my mouth was so dry I couldn't even spit.  Found out we probably will run Hurricane.  Which I think is good, help me improve my racing before bigger races like SUU and on.  I feel really positive since yesterday.  And I know I didn't perform my best, but it just proved to me I can run so much faster than that because I felt well within myself.  Next race, push myself more!

PM- 3 w/ plyos.  We showed up just as the boys were leaving, but me and Krenshaw didn't have our shoes on so me and him spent the whole time trying to catch up, but just went slightly faster, nothing too fast.  I felt really good and strong.  Went to the Running Center thing after, which was really nice of steve and his family to buy us food and drinks!  I also won a hat...which is also cool!

AM- Dixie Center Trailhead. 7 miles.  We started out running and we decided to detour onto a dirt trail which turned out to just lead to the river.  So, we just basically ran in sand for a bit then decided to turn around.  We then went back onto the trail where we ran past a golf course and ran for a couple of miles on the road when the trail ended.  We then ran back.  I felt alright today, no real spring in my step, but really just discomforted muscles.  I think sometimes I blow a little pain out of proportion and it's really just a little discomfort.  My dad showed me this article on pain.  It was interesting it said that the word suffering use to me the same thing as passion, which I thought was really cool!

PM-3 easy. Felt good.  It was a nice, easy, slow pace.  It was so hot and I didn't really feel like pushing it so I just took it easy!

2:30 PM- 6 w/ long hill.  Well, I thought the mileage was 5 but I'll count my miles and miles of mountain biking earlier!  I went out in the heat today just to get use to it, because we are going to have to run in it in the middle of next week!  It was super hot, but I wasn't going tempo pace or anything so it wasn't that bad the first couple of miles.  I couldn't find a really long hill so I just went on the one by  Hunter's house.  I felt pretty tired because I went mountain biking with my dad this morning, so I wasn't going to push the pace.  I was watching David Rudisha's WR 800m in the Olympics and WOW what an awesome race.  Not only the speed, but it was without a rabbit!  The announcers were saying that going for a record would leave him vulnerable to defeat, so it takes SO much trust in yourself to do that and go for it!  I think that's the one element I'm missing now, not being affraid to go all out!  So, I'm going to work on that next workout, race, ect.!

Goals next week: take care of myself (ice, use the stick, stretch, etc.), have fun running, don't overstress hurricane!

AM- 10 easy.  It was a good run down on the river trail.  We had some good ol' fun (me, michael, jason, hunter, and josh)!  I was a nice, chill 3 at about 7:45 pace.  Byron and some of the other guys either weren't feeling good or had soccer so they turned around at 7.  The last couple miles Michael had to go super bad so....we left him...only because he randomly stopped and walked then said something which we couldn't hear, because he was so far behind!  Anyway, the last 2 miles were pretty much uphill, which made my legs feel real sluggish and slow!  But we finished strong and it was actually a really fun run!  I'm excited for thousands tomorrow (yeah....sounds weird, but true)! 

PM-3 easy.  It was 105*F outside!!!  It wasn't bad though 'cause I had a hat to give me shade! I felt really good!  I am a little tired because I was off and on last night sleeping-wise.  I am ready to do thousands tomorrow and do really well!

AM- Today, we did 8x1,000m on the grass/dirt at the school.  I felt really ready for this workout, although I was a little fatigued, but nothing a little stretching, icing, and rest won't fix!  The first 4 times were 3:06, 3:05, 3:04, 3:06.  I felt really relaxed on these and the finish was strong for me, so it's the middle I really need to work on, because that's where Mike got ahead of me more!  Anyways, I was wearing compression socks on this workout and by the 5th/6th it was tightening my calfs and my thighs were really tired.  So, I decided I really needed to push on these, because it would make a difference in my races!  The next times (5-8) were 3:05, 3:05, 3:07, 3:08.  So, I was pretty consistent this workout...I only had a spread of 4 seconds and really only varied by like 2 seconds the majority of it.  The last one I kinda sat back for some reason, it must have been, because I was tired.  That's is something I have to watch out for in workouts and races....sitting back.  Sometimes I think I settle in to a comfortable, fast pace, but not my fastest pace.  Really a good workout and lesson.  Also, I think I was hitting these times at the end of last year!

PM-3 easy.  I went around 4 in the afternoon.  It was a little hot, but, for st. george, it wasn't too bad.  That also could be just me finally tolerating the heat while running!  I wasn't feeling zesty today, so I just took it at an easy pace that was comfortable. I just began recaping my running as if it were a documentary on BBC or something haha then I went into the future and basically had happen what I would like in my running career. Around a mile I saw hunter and we ran together.  It was kinda mad he interupted such a good broadcast...in my head haha.  But it was fun talking to him! 

AM- 3 easy.  Did this out towards the double churches, my at home 3 miler route.  It was nice and cool this morning at 6:40 ish.  I can't really sleep that well lately....I tried to sleep in today but automatically woke up at 6:20.  I felt a little sore this morning, but then I stretched and felt fine.  I read a quote yesterday that I think I can apply to my running..."Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself -expanding and learning as you go -you're choosing a numb existence. You're denying yourself an extraordinary trip.” -Dean Karnazes.  I think I am in my comfort zone...and I'll work to get out of it this afternoon!

PM- 4x2 min. (IT pace I believe) with 1 min rest. Then 5x400 (also at IT pace).  The first 2 2 min. I kept up well with michael, but by the time the others came I was feeling the lack of sleep, food, and shrimp tearing through my stomach.  I think the lack of sleep really affected me today.  So, I think its something to be proud of...doing half-decent when you really don't have any juice in the legs and stomuch is so gasy.  I think I expect to be right with michael instantly and I know that it's something I will progressively do better at, because I can't just catch up to someone instantly who has been working so hard for so long.  I am going to try to stay with him as long as I can, and get better from there!  I know that everyone has their bad days, so I'm just gonna shake it off and do better next time!  I was so dead by the end I went home and just slept when my legs felt like they had nothing left and my body was just screaming sleep.  Going to sleep more today and hopefully feel better tomorrow.   

AM- 3 easy.  It was a nice run.  I still didn't get too good of sleep last night, but I took a nap so it makes up for it I guess.

PM- 4 w/ strider (5 mi. in total).  Also, plyo's afterwards.  I felt pretty junky during the run.  It wasn't as bad as yesterday, because I got more sleep than yesterday...but only like 6 hours in total.....and I generally run off of 8 1/2.  I will try to get more sleep tonight.  I was slightly dead after this easy run, so I wasn't too motivated to do them at first.  After the first half though, I felt WAY better!  They put the little bit of zest my legs have been lacking these last couple of days!  I hope that tomorrows run will feel better and I won't have to feel like I am giving so much effort just to move my legs!

AM- 3 easy.  I was feeling not as sluggish, but still not the freshest.  I got more sleep and that seemed to help a lot!  I then finally got how to use the roller and stretched, which helped me feel better!

PM- 4 w/ 4x200m.  It was a nice easy pace and my legs weren't way sluggish...just not as good as they had felt before I had started to get bad sleep.  We all ran (level 3's) together and it was a pretty fun run!  I then did 4x200m.  The first I started well and with mike, but when we hit the straight away I felt like I didn't have the speed he had.  Then the second and third ones I kept up a little more.  I noticed that when I looked at how fast michael was going it was harder for me to keep up, because on the last one I started a little behind everyone and caught almost all the way up to the front of the group behind michael.  So, now I am going to work on that...cause I know I am fast when I am not running....just not when I am running...kinda weird huh!

RACE- well, I started out really well...basically right with michael as we hit mile 1.  Mike then amped up the pace and I freaked out mentally.  I think I race better when I remove my emotions and just race.  Also, I think I could have kept up at least another mile so next race I think I'll try to stick with JJ (that's for you byron) for the first and second mile and go from there.  I was just really tight and tired from a rough week.  I'm going to bounce back next week and do even better!  I felt I finished well...I think the times may be a little off but that's just me...

Goal next week:  Stick with michael during workouts for at least most of it, then really keep close to him.

Thoughts: Sometimes I think that something is going to click instantly and I am going to kill it in a race.  I am going to do amazing in a race then the workouts are going to get better.  Well, I realized it's a slow progression and that I need to work on my workouts and the results will follow.

AM- Easy three to AC.  It was sooo awesome to see so many guys out to morning practice!  19!!! NEW RECORD BY FAR!!  That really reflects what a strong team commitment wise we have this season!  Last season it was about 12 was the record...just sayin'.  Anyway,  I felt good.  I stretched well and rolled out my legs...it felt great.

PM- 8x3min I pace w/ 3 min. recovery.  Oh my goodness this workout was a big step for me!  I stuck with Mike almost the whole time (the last one was way back because mike was killing it and I was hurting)!  The first three felt AMAZING I felt really like it was easy to stick with mike and we basically hit a 1000m for these 3 minutes.  the fourth II was a little behind mike, but only a couple o feet.  The fifth one was the slow one because I thought mike was going the right pace (like usual),but after he told me he didn't feel well and not to be afraid to pass him.  The 6th one was awesome...as we came around the softball feild (100-200m into it) I settled for half of a second then just told myself let go and just go for it.  I then started driving my knees more and just was going faster and faster.  I ended up getting  little past the 1000m mark...which felt awesome!  The next one I was just behind mike just less than a second away from the 1000m mark.  The last one I was just dead tired and gave into a couple of excuses....like fatigue so I wasn't my best finish, but it was a WAY big improvement from last week!  To stick with Mike most of the workout felt awesome!  Makes me that much more excited for SUU and the time trial tomorrow!!

AM- 3 easy.  My left calf has been bugging me, so I need to take care of it really well these next couple of days.  Didn't get to bed early enough, so I will fix that too.

PM- Semi-Race thing.  I don't know this race I was just tired from going so hard yesterdays workout and mentally I was tired from that and not enough sleep and not use to going to learn all day!  Anyways, the first 1200m lap (big loop) I just kinda stayed a couple feet behind michael and braiden race with me.  Honestly, before the race and wanted to stick with mike the whole race, but today (mentally) I was just soo tired.  I kinda just stayed in homeostasis (my comfort zone) and refuse to push myself.  It literally felt like I was on a tempo run the whole time.  The second lap I just let michael go really....I just didn't want to push it like I said...everytime I though "let's at least try to catch up!" I'd just stick to the same. old. pace.  The weird thing was at some point on the second lap on the grass I began making excuses to slow down and I started to breath hard....then I just told myself "shut up!  You are not going to feel great while racing....DEAL WITH IT!"  and instantly my breathing was normal...as if I wasn't even racing!  Shows how much faster I could have gone!  I was with braden that lap until we hit the dirt then I was like heck I'm not gonna let it come down to an 800m showdown!  I can gap him now and not have to worry about killing myself (though I should do that anyways)!  So, I just finished at an alright pace (the same I'd been going the whole time) and averaged 5:40 pace (a lot slower than I can go). 

Lesson of the Race:  Don't give yourself excuses, because it will be harder physically...as the good ol' cliche Nike saying goes "just do it."  don't overthink....just do it.  Also, push yourself constantly...it's not about how fast you can run 5k comfortably but how fast you can run 5k without dying.

AM- 3 easy.  I was late this morning because I slept through my alarm, because I woke up in the middle of the night and couldn't sleep for like 45 min.  I ran with Ridge 'cause it happened to be that we both were late.  It was a nice, easy run...IN THE RAIN! I love running in the rain!!!

PM- 10 w/ 5x1/2 mi. fartleks.  The first bit of this run I felt alright the first 3 fartleks were real easy.  It was still raining which was awesome!  My legs today were really tired and heavy by the last 2 farteks.  I need to take care of them today.  I worked on keeping my stride quick and bouncy...because when I get tired I lengthen out my stride and it get flat and slower.  So, that was something positive I worked on today.  I then made sure I didn't even let excuses settle in my mind.  This helped my breathing to stay calm (as I explain on my last race report).  I am still really excited for SUU!

AM-3 easy.  Felt pretty good this morning.  I ran with older shoes so it didn't feel like I had much to protect my body (feet and ankles and legs).  But! I stretched after at my house then took a nap...which felt amazing!

PM- 4 w/ striders.  This run felt awesome! The nap I took in the morning gave me tons of energy and my legs felt pretty good!  I also kept my stride at a medium length and kept it quicker which I could tell help prevent a lot of fatigue and corrected other bad form.  Weights and plyos afterwards...not many did them which was disappointing (on the guys side), but I know that it will definitely pay off for me in the future!  Ready for SUU to give my best and really do well!  I think I am finally getting closer to accepting who I am as a runner....I am not Michael, Tyson, Trevor, and ESPECIALLY not Corey (though I love him just the same)!  I am Casey...I race like Casey and I run doing what I do best....being me.

AM- 3 easy.  Felt a little tired, but that much is always expected at 6 a.m.  I have been rolling my IT band more and it seems to be helping stability...which is what it's suppose to do if I'm correct...(?)  I also have been stretching then went home to eat a good sized breakefast.

PM- 4 w/ 4x200m.  We ran out to the double churches and back.  It was really an awesome run!  I felt so good from taking care of myself this morning and I really felt strong!  We are going to rock it at SUU (as a team)! I'm so proud of who we are as a team!  We have come so far for only having 2 varsity returners (not counting colton...cause he's not back to full strength yet)!  I am ready for this to kickstart our season as a great team!  200m felt awesome...all of them I took it easy on the turn, then accelrated on the stretch...felt awesome!

AM- Warmed up 3 miles but felt sore.  This race I started out well...but a little farther back then I should've.  Then the second mile I let the leaders get away because I was in cruise control...again.  I am going to push myself out of this comfort zone and really just go for it next race.  I feared I was going to die off if I started out too fast.  But I did catch Kyle Eagen of Canyon View at the end.  I know I can go harder, but this was an improvement from last race.  I lost to both the Cedar and Canyon View kid last race.  I think I will do a lot better next race, because this was just a good learning experience.  Sometimes I think I expect it now, but as the MLK Jr. saying goes..."

Take the first step in faith. You don't have to see the whole staircase, just take the first step."  So, I took another step.  I don't need to jump the whole staircase either...so I took another step...and maybe next time I'll take 3 steps ;) haha.

Positives:-I ran consistent

              -I ran a good last mile

              -I didn't fold mentally

Things to fix: Be with the leaders after 1/2 mile in.

AM- 3 easy. Felt really good this morning because I took care of my legs yesterday.  Rolled and stretched afterwards.

PM- 7 w/striders (8mi. total).  It was really hot today or at least it felt like it.  I really decided this week end that I have been underperforming, not performing bad just not to my best ability, because the whole race I think that I shouldn't go out too fast or I'll die out and it's not until the last 1/2 mile or so until I realize I've been racing slower than my fastest.  So, my new moto for running is fearless...not stupidness to run out like a crazy man, but not holding back.  I heard a rock song sing "balls to the wall!" and it reminded of Byron and how at region he really went balls to the wall and nailed it.  I also thought about it...what do I have to lose? It's my senior year and I want to find my limits...which I have yet to find...so I'm going to find it!  This whole run I just kept telling myself I was a champion and stuff like that and shortened my stride a bit and it was awesome!  Weights and plyos after then my own upper body workout with core exercises!

AM- 3 miles easy.  I was kinda hurting this morning.  I had a slight pain just below the ball of my calf, but nothing to worry about.  Stretch, lifting after at home.

PM- DI warm/cool 6x1000m.  I am banned from analyzing anymore so I only will say what happened.  1st 1000m I ran a 3:01 with Mike the whole time quick stride.  2nd time 2:58.  3rd time 3:02. 4th time 3:09. 5th time 2:58.  6th time 3:04.  Stretch and core work at home

Still banned from analyzing anything running right now....until the end of the season really, so no more long entries.

AM-3 easy miles.  Turned off my brain and just ran, no analysis of how I felt, ect. Stretch and roll after.

PM-4x2min w/1min rec + 5x400 I w/30sec rec w/ DI warm/cool.  1st min. ran with Mike at a good pace, maybe less than 200m from 800m.  2nd with Mike again, gas trouble, good pace.  3rd right behind mike.  4th a little behind mike.  1st 400m on grass with mike 1:21(ish).  2nd 400m behind 10m (roughly) behind mike 1:27.  3rd 400m mid-pack, bowel trouble, 1:30. (bathroom break).  4th at 1:21 by myself.  5th 1:24.

Okay, banned from analyzing because I over-analyze all my runs and focus and dwell on the bad.  Ok, now that that's cleared up, here's my runs.

AM- 3 easy.  Matt wouldn't be quiet...but focused on not analyzing while running and just shuting up my brain and running.

PM- 5w/striders.  Went out to the Fields and did striders at the Sullivan Soccer Park.  Was a little tired.  Again, at the end when I was slowing at the end I just shut my brain up and ran (don't think that's analyzing...is it?) anyway, easy run.

AM- nice easy three. Concentrated (or I guess lack of concentration...?) on just running and not thinking. 4x200m stayed with mike every single one.

PM- Well, its our run-a-thon so, I ran 4 times (ish) because no one freaking showed up in my group except three of us!  Anyway, a mile each time so 4 miles total, but it was a nice, slow, easy pace!

2nd PM- Ran 10 miles with 40 min. tempo (around 6 miles) I was suppose to run 6:20 pace with Jason, but we stuck it in with Mike the whole way!  I know I'm on analyzing probation but can't I say me and PJ rocked this run!!!  It was super hot.  Anyways, we stuck with Mike the whole way and ran around 6:05 pace!  By the end my legs were spent.  Rolling, icing, stretching and more to keep them from dying at this run-a-thon tonight!  ALL NIGHTER!!!!

AM- 5x1 mile repeats with .25 rest on the track.  Byron and I were suppose to go 6 minute pace for this workout...but we didn't...we killed that time! haha  Anyway, I focused on every 100m really.  I stuck just behind mike and for the first couple were only a few seconds behind.  My times were 5:45, 5:43, 5:40, 5:35, 5:37 (some were guesstimations based on how far back we were from mike and others michael told us our time).  I am glad I've had such good workouts lately...now just got to keep the snow ball rolling until its an avalanche!

AM-3 miles easy.  Felt like every other morning run.

PM- 8x1000m w/ 3 min rec. w/2 miles warm/cool.  Did it at the South Region course, because the JV had a race.  Stuck right behind Mike pretty much all of the thousands except like 2.  But really a strong run for doing so well in yesterdays workout.  Looking forward to Murray!

AM- 3 easy. Felt good.  Normal Artic Circle run.

PM- 5 w/ striders.  For some reason I was mad today so when matt, hunter braden and them took off ahead of the group....I chewed matt out haha. Oops. Sorry about that matt.  Anyway, a little bit of pain beneath the ball of my calf but really nothing to frett. 

AM- 3 easy. AC run.  Morning runs are early....but they get me going for the day which is nice!

PM- 5 w/ 4x200m.  Well, this was a nice, easy pace I thought.  Feeling really positive today...hopefully it will keep going into tomorrow!!  The 200m I just stuck a couple of meters behind Mike and felt good on them.  Really feeling like my speed is coming along nicely! 

AM- 3

PM- 3 miles at Sugarhouse, then a RACE.  Well, it was Murray and I really wanted to do well here.  I started out well, but it seemed I settled a lot this race.  I haven't raced yet this year.  Not overanalyzing or anything...I really feel like I am on a tempo run.  I could have caught a lot more people and I really wasn't hurting or anything.  The last 100m were way easier than it should have been...it was pretty easy to kick really.  I think I will improve on this by really trying to push out of my comfort zone this week.  Then, just going nuts at the time trial and herriman.  I think this will be good and I feel like I am under my true potential, but I really did race better than in the past!  It was a good step in the right direction. 

10 miles today.  Was tired from no sleep and the ACT so it was a super slow pace, but I did it nonetheless.  I gave myself a pep talk during this run.  I ran up towards the washington elementary then looped it back after going to the high school from there.  Felt good and easy.

AM- 3 easy.  Felt good.

PM- was really tired from no food and little water...I felt like crap.  I really felt that my negativity from a bad day translated mentally for me...I just felt like I couldn't push myself.  But hey, bad workouts happen.  I am just going to shake it off...not worry about it.  I can't control what I've done just what I do and will do.

AM- 3 miles easy.

PM- RACE. Well we warmed up for 3 miles to AC and back.  We then started the race soon after.  Basically it was the same as all the races this year...I ran decent, but I ran at like 70% of effort.  I just basically coast in.  I looked at my times and I ran the same time as my sophmore year!!! that's ridiculous....I am not going to just "not worry about it"...I tried that and it hasn't worked.  I keep trying these tricks and I am still flatlining in performance!!  So, after this frustrating event, I went home and talked to my mom...we agreed that the reason I'm not is that I am afraid that I will die and let myself and my team down.  So, in order to stop this we decided I'm going to find out my absolute all out or as she put it my "95%"!  Afterall aren't the races before state to figure out how to race our best?!  And my mom said if I legitly collapse after the finish line that she will pay me....which is a plus haha.  I don't think it's necessarily telling myself that I did well when I know I didn't...it's taking the mentality to do better in specific ways instead of being down on yourself!

AM- 3 easy.  I woke up late so I ran by myself. 

PM- 7 w/ striders.  Nice easy roller-coaster run.  We had to make a new trail to it because they put up these barriers saying no trustpassing!!! Anyways, I felt really good.  The striders I felt I was really good.  Weights and plyos...okay we need to get more people doing these!!! Some have legitimate excuses for the plyos but the weights are not optional!!! If you want to improve there is not doubt these help!!  Anyways, a good day of running.

AM- 3 easy to AC.  I feel a little bit of pain on the outside of my leg by my calf but it's just fatigue I'm guessing.

PM- Traditional sandberg run before race with 4x200m to get the legs going!  It was a good, easy pace and I pushed it on the 200m, but it seemed mike and able were racing eachother every single one! haha

AM- 3 easy. AC run as usual.  I felt pretty good

12 o'clock.- Ran on the State course just an easy run.  I felt good and ready to roll!

PM- RACE!  I didn't really know what to expect going into the race, because we weren't able to see the course, because other races were going on, so I was completely oblivious to the beastly course and the MOTHA CUSA!!!  Anyway, I started out decent...that will probably be the one thing to improve next time.  So, I was behind brigham and ashby at the beginning, because they seemed to start fast!  Coach Holt told me to not be affraid to pass them so I just responded and passed them and tried to catch the other group.  It seemed that I would catch people on the uphill and flat parts, but then the downhill I was pretty bad and I was pretty much slapping my feet and breaking, but now I know how to run the downhills better!  Byron was right behind me the whole time (until the end).  About 2 miles into it I told byron "let's go byron!!" as he came up to me and we motha cusa'd that hill!  I was doing well and then Byron passed me which I had to late of a response to that and should have gone with him!  Anyway, I think I did pretty well.  It was positive improvement and we beat d-hells!!!  I think Byron and I can push harder at Nebo and catch and pass the next group ahead of us!!!

So, we were suppose to run together, but no one texted me like they said and it was nice temps outside so I ran around 10 AM and ran out to the bridge then went on the misquito trail and then onto the river trail and turned around at 5 miles.  I felt really good and positive today.  The temperature was perfect and I felt I had good form the whole time.  I ran most of my miles at an easy 7:30-8 min pace.  Then, we were suppose to do 1 mile hard so I nailed it and ran a 5:57 last mile which felt good considering I hadn't ate or drank anything to that point in the day!  I told myself something today that I am going to use for my second moto, other than "95% effort", and, well it's not really a moto as a way of thinking about workouts and races.  It's that I might as well go for and really go crazy and give my best effort right then rather than hold back and always keep myself wondering "what if I had stayed with them?" or "what if I had tried to catch them?" or "what if I gave more there?", because that's what I've done...I've been afraid to fail when failure is just an opprotunity to learn...plus I make my fears a reality by not running with everything you have for that day which is the closest to failure you can get in my opinion!  Well, today was a good run and I hope to keep it rolling like this for a while!

AM-3 easy.  I felt really good this morning running to AC.

PM-6 miles then 2 miles indian run w/ 4xhill sprints & 4x100m F pace. We ran out by the hospital around onto the river trail. I felt pretty good today.  I was really positive and when we hit the indian run I really felt good!  As we got a mile into it I started to get a little tiny bit negative and I just said "you are physically able to do much more than this!" and "suck it up and shut up your mind!" which helped a ton.  We then stopped at the 2450 park, and I drank too much water.  We then got back and did hill sprints which I felt amazing on, especially on the top.  I started to cramp a little and my stomach was sloshing so that hurt on the 100m sprints.  But on the first 100m I felt awesome...I was just behind able and michael and passed able at the very end.  The 2nd one I ran well again.  The third one I was a back with krenshaw, because I was cramping, so we just did it together and I really pushed it.  The last one I was just right next to byron, a little bit behind michael and able.  I felt I did good, because I really pushed harder the second half and gained ground.  It kinda proved to me I have more speed than I thought!

AM- 3 easy.  I felt good, but I have been slightly angry lately...I think cause of all the stress this year with decision galore and I called mike a wuss (spell check) which really he is one of the biggest studs I know, so sorry.

PM- Michigan workout.  First half (800m, then 2400m, then 1/2 of the 800m) felt fine and I stuck right on Mike with ease.  Then I fell behind and just kept slowly more and more down....and I didn't feel one bit of pain (which I at least make up some in my brain) it was just PURE mental stupidity!  I don't think some of these mental tricks everyone says work on me...I mean can you truely deceive yourself?  I mean, I tell myself okay this is easy and I fall apart so OH ya I should tell myself its gonna be rough and that I need to push it....then fall apart!!!  It's just so frustrating!!!!  I have one of the most jacked up mind EVER!!!  I feel like when they tell me shut my brain up and just run....it's almost like telling a dog to fly...it's just not gonna happen.  I mean don't get me wrong the people who like coach and my parents and teammates trying to help me are doing amazing....it's just I'm not like other people apparently and its just frustrating...so if I have gotten mad at you lately it's just cause...I'm ubber frustrated....cause I feel like I am ready physically to just shock the world....but mentally I can barely pass as a varsity member.  So they cancel and I become a mid-varsity runner.  Ugh, why am I telling the internet this?  Because one that's how frustrated I am...and if I posted this on facebook I would have like 300 people unfriend me haha.

AM- 3 easy to AC.

PM- 5 w/ 2x400m I pace.  I felt really good and positive today.  I really liked the run to greensprings!

AM- 3 easy.  I felt great this morning.

PM-5 w/ 4x200m.  It was a good, easy afternoon run.  I ran 200m's and I felt good on the first 3 200m, but the last one I was tired on the last 100m stretch. 

AM- 3 easy

PM- Race.  This race I started out perfect and I really just died off.  Wasn't even close to my best probably at 70% at the end.  I really lost to people I don't normally lose to and I just settled the whole time.  Not really even tired after the race.  Going to start working harder to break through because I know I can do it.  Physically, I can beat almost anyone, but mentally I am weak.  So, I am going to improve that.  I only have 3 races left and I am going to get my break through race whether it kills me or not!!  And to do that I have to basically kill myself to do it!  I know if I can break through mentally I will be able to amazing stuff, but in order to break through it's going to take x3 the effort I have given all season!

AM @ Sugarhouse- This workout I really wanted to get my mindset of working harder to overcome my mental weakness, so pushing it was key.  The workout was 4x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/2.5warm 3cool.  I started out the first set alright.  I was behind Mike, but I was still warming into the fast pace and I couldn't breath very well today compared to yesterday.  But the second set I did a little better and when I wanted to slow down but coach told me to keep pushing so I did.  The third set I was tired and the little rest between sets went by way fast.  I really pushed this set...I don't really remember how I did in comparison to others...I just remembered I pushed it fo me.  The fourth set was my best.  On the 2 minutes hard I could've slowed down like I usually do, but I told myself that this was the time to get my breakthrough so I pushed it and made some ground up on mike.  The last 1 min. hard coach told us to stay with Mike, so we all were legit and did!  I really pushed it on this one to stay right on his side.  The last 30 seconder I really wanted to go all out and I went fast!  Braden and I ran a few feet behind mike which was good cause I almost slipped on the major downhill!

AM- 3 miles with 4xhill sprints and 4x100m F pace.  I felt amazing on these.

PM- 4x30secF w/1 min rec+3x800I w/2min rec+3x1000T w/1 min rec w/Harts.  I did awesome on the 30 seconds hard.  Those felt really good but then I started to lose focus and turned inward and freaked out questioning whether I could finish this workout (which I do normally unfortunately).  The 800m were a little disappointing, but I can't take them back now.  So, I refocused a littl and really dug on the 1000m.  I saw Nick was struggling, so I helped him by motivating and pushing him (literally) just a little to get him going, which helped me go faster!  I think I am going to try to talk to myself out loud if I start doing this or just try to help my teammate out (even if they don't need it) to get me to stop thinking about myself.  I didn't know coach said to go the last 100m all out so I just went in and michael took off and I was like what they heck? and I found out later haha!

AM- 3 easy.

PM- Michigans w/ 1 mile warm/cool w/ striders.  This workout was the most embarassing to pvxc from me....I am sorry to everyone who watched it.  I gave up on myself...the worst thing you can do and didn't dig deep.  I didn't talk to anyone after, just kept asking myself "why did I do that? thats not me...where have I lost myself in running?"  I was frustrated cause I didn't know the answer.  Then, a friend asked me why I started running.  And he said as soon as you forget why you love something, it becomes a chore.  Running is hard enough and there is no room for people going through the motions.  I thought about it and I just need to write down why I love running:

- All of the team and coachs attitudes, examples, and fun they bring into my life

- The ability to be gutsy and dig so deep that you find a new you.

- The satisfying feeling after you've given it all.

- The feeling of going fast for miles at a time.

-The fun we have on runs.

- The feeling of being in tune with myself and really figuring out things about me I'd never find anywhere else.

- The feeling of improving and proving yourself wrong

I think I've forgotten that.  I'm sorry that I have been such a poor example of what PVXC is all about in my recent workouts.  It won't happen again.  I promise.

AM- Michigan w/ 1mile warm/cool....again!  This time I was determined to try hard and not give in to myself and give up!  I was pretty much on pace until the last 1 and 1/2 I fell off a little bit.  The last 400m I tried to push myself.  It felt good considering I had run hard the day before.  The workout half a day earlier really hit me as soon as I hit the second 800m, so it was hard.  I know all I have to do is train myself to push hard, because really I believe in my abilities (heck I tell myself all the time that I have the physicallity to be with mike), but I everytime it comes down to a workout and pushing it I freak out and slow down.  So it was nice to not back down.  30 seconds off of A standard...not too bad considering how tired I was, but always room for improvement!

PM- 5 w/ 2x400m.  I was hurt today, but I was just like suck it up ya whimp...if pre can run with a bleeding foot and win a race, you can run a 5 miler with a little soreness.  Then, we had 400m at I pace and I ran 2 seconds behind mike on the first one and the second one I just stuck with him even when he started to pick up the pace...and the crazy thing was I felt perfectly fine other than I was breathing hard...but everyone breaths hard at I pace.

AM- 3 easy to AC.

PM- 5 w/ 4x200m.  Did really well on the 200's, just need to make sure I keep pushing off the ground hard and quick.

AM- 3 miles easy to AC.

PM- RACE!  You know I was nervous for this race before hand, but I calmed myself and said...why do you like racing?  And, of course I used the competitive side, I like beating people!  And I said...why get stressed over the people I don't beat...when I can celebrate beating more people!  That doesn't really explain it well...you'd just have to be me to understand.  But I really didn't stress near as much about beating so and so...but deep down I wanted to beat them so it was a good combo!  I started out a decent pace...maybe a little slower than I should've, which is one little thing I need to improve, but I didn't get out bad...I got out well!  I then fell off the leading group through 1/2 mile to 1 and 1/2 and they gapped me, but I think if I just stick it to the main group from the start I could defintitely stick it with them.  The key for this race was I pushed it when I started to feel a little tired.  I still wasn't all out, but I actually felt a little fatigue (which I haven't felt in a race yet).  I really shouldve passed brigham and moved for the next group, but I hesitated and doubted just a little bit.  This was a huge step for me mentally and really feels like I can break through at region and race my hardest and my best!  The crazy thing is everyone was telling me how great I did...and I didn't even realize I did that good until I heard my time!  Need to work on my last mile, but really I thought it was one of my best races!

Woke up and did a run on the misquito trail and back.  Threw in about 6-8 30 sec. fartleks just to keep the legs moving!  I felt pretty weird this run.  I really was running super slow, but it was just one of those days that you just didn't feel great, but you don't really feel necessarily bad.  I am really going to push this week, so that I can reach my goal of cutting down the gap between me and mike to less than 30 seconds (which isn't a terribly hard goal considering I was 46 seconds behind him last meet), but I'd like it to be more around 20 seconds.  I still feel like I need to work on pushing myself, because I still have a lot left in me!

AM- 3 to AC easy. Then 4xhill sprints w/ 4x100F.  I felt super good on these except the last one I didn't really push the last 50m.

PM- 8 easy.  Felt pretty good.  I am feeling pretty positive about my running lately!

AM- 3 easy to AC.

PM- mile repeats w/ 2 min; 4x200 w/ pizza cool/warm.  I ate some peanut butterr (a food under suspect up until today in terms of it affecting my stomach) and so...let's just say I really felt like crap today (if you know what I mean).  The first mile I felt good just sticking with Byron 5:26.  Next mile I felt good too 5:28.  The third one is when I felt my stomach and then the sprinkler made my shoes heavy (I have figured out my shoes are very absorbent).  I got a 5:33 on this one.  I just freaked out a little because I was feeling off.  The last mile I just stuck it until the last lap and I just wasn't believing in myself as much as late today so I got a 5:32.  I basically did the 200m on my own, because I started behind the guys and I had to fix both my shoes, but felt fine other than my bowels.  On a positive note, last time I ran this I never ran faster than 5:35 and this time I never ran that or slower!  The one and only thing I need to work on is believing in myself!!!  I really don't think I have anything wrong with me mentally (that wouldn't explain how I do well sometimes), it's just when the going gets tough I don't believe in me...sad but true.  But I am going to work on it and improve!  Still positive about my running!

AM- 3 to AC easy.  Calf bugging a little this morning...got to take care of that before it worsens.

PM- 4 w/ 2x400m I.  I felt good this run.  I may be getting a little hurting in the calf, but not real big pain.  Will take care of it to make sure.  400's felt really good.  The first one I didn't really know what we were doing so I didn't end well, but then the next one I went with mike (but the second one we went .3 instead...fools!).

AM- 3 easy wore my compresion sleeves all night to help calves.  Felt half-decent.

PM- 5 w/ 4x200m  It was a super slow regular run.  Felt super good.  The 200's felt awesome, except the last one...which for some reason I just didn't try on, but I'm not fretting.  I ran around 28, 28, 29,and well above 30 for the last one...so haha we'll forget that one!  I felt super strong and realized I'm a little flat when I try to run fast sometimes (meaning I don't bounce off the ground enough), so I tried to bounce more these 200's and I felt super good.  Ran right with mike on all but one.  The last one I just didn't move my legs because I started a little hesitant and was behind the others.

AM-2 miles T + 1x1000 I + 2x400 R + 4x200 R w/ Pizza warm/cool.  The 1st mile- 5:26. 2nd mile- 5:25.  So that was very consistent and it was pretty comfortable...I felt well within myself.  1000m- I don't know what my time was but I felt I ran it well.  1st 400m- 1:06.  2nd- 1:05.  The 400's were good, I felt fast, but something in my foot was hurting like none other and it really hurt to run on the balls of my feet.  4x200m- I don't know my times.  My foot was hurting even more on these, but I felt I ran them fast.  I ran with Jason behind the group, because my foot hurt and I wanted to help Jason push.  Turns out I had this decent cut on the ball of my foot right where your foot would move a lot...so hopefully it heals!  I felt really good though!  I felt like I could've gone even faster, but I think that I needed to just hit the times that I needed to.

PM- 3 easy.

6 miles w/ 4xfartleks.  My left leg was way tight because I had been walking funny on it, because of the little gash in my foot so I took the pace easy other than the 30 sec. farleks I did.  Most of the run I was just thinking about the mission age being moved...so I eligible to go right after I graduate basically.  So you can see why it was on my mind the whole run!  Anyways, it was a very peaceful run out onto misquito trail and I never really noticed how beautiful the scenery is so that was cool!  Overall, a great run just need to fix the tightness in my left leg and learn to run on my cut cause it isn't that bad I just have been running funny on it so I have to fix that!

AM- 3 miles easy.  Foot healed on Sunday, so I was feeling just dandy!

PM- 3 miles easy w/ 4x200m.  This run felt really relaxed and easy.  Coach gave us a pep talk about our race and my moto for tomorrow is based off of one of the quotes: “Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'" -Paul Tergat.  Then, we watched solinsky go beastmode breaking 27 min in a 10k on his debut.  It just need to trust myself and go for it and really just give more.  So, the 200's I asked myself can you give more than you usually do on these? and of course the answer was yes.  So, I worked hard and stayed with mike on all 3 except the last one, because I got a sideache and fell behind on the cool down, but I still pushed hard!  Never felt better and I know exactly the question I need to aske tomorrow and it's 'Can I give more?'

AM- 3 easy.  Felt really good this morning.

PM- 3 mile warm up then RACE.  I was super nervous before and I hadn't eaten so I was actually shaking pretty bad and my body felt light (not in a good way...like a dizzy way).  I was nervous, because I'd never had a good region race in my running career ( fresh.- went out fast and died...lost to people I had NEVER lost to before, soph.-died and didn't get to go to state even though I'd been on the team all year and it was the state winning team, junior- I did good then the last mile I had a side cramp and died to around last place.)  Sooo...you can see my reasons for being nervous, but I was determined to break down this mental wall!  Then, the guns goes off and we start and I start out in the front with Mike and True Tom and am there for the first mile, but they made their move there and I was breathing hard, so I freaked out, but I wasn't tired or spent...I could've went...but mental wall sometimes have to be taken one brick at a time until the whole thing is too unstable to stand!  I then started to die just a little, but still surged to try to keep up with mike, tom, and JJ.  The desert hills guys caught and passed me and I tried to stay on them.  Then, the last lap I was a little behind brigham and josh but I wasn't going to die....not like all the other regions!  So, last 200m Ben came on me and I said in my mind 'no! you are not dying off!!!' so I sprinted all guts out and passed josh and was less than a second behind brigham!  I think it was good to break down a mental wall....now I think I can take that into going to the next step....which I KNOW I can jump the gap between the two!