Sage Ducote,the runner; not The Runner,sage ducote

Ran dikes 50%, 6:49 avg. First 3 miles were a death March due to the insane cedar city wind, good stuff though, feels good to back at altitude. Might go for a light shakeout tonight, maybe get another massage.

Traded the shakeout for a massage. No need to hammer it in early January

Went to the frontage road with Kasey and Aidan for a bit of a tempo. Kept my watch running for the whole thing so idk what the splits were accurately, but it was 7 total in 46:30 ish including warmup and cooldown. Legs were absolutely thrashed and I lost focus a bit. Not bad effort though, gonna go for another 3 tonight.

Shakeout with Kasey and Bryan on park loop, 7:08 avg but closed in 5:42

Morning- 2 easy shakeout, 7:13 avg. First day of spring semester today.

Afternoon - first day of spring practice. warmup, drills form mile, then 50% on extended walmart canyon loop, 6:36 avg. Felt so great to be back with the guys. 12x100m strides after.

Warmup, drills, then a blizzardy 50% on dikes, 6:41 avg. Right Achilles started hurting a bit, gonna get to making that feel better.

After a sub par january, I might as well log my miles again. January was spent at low mileage due to a bit of an achilles flare up, I'm good now. This is my first week back at full mileage, and it just so happened to fall on a four days of effort week lol. Just so happened to be all 60%'s as well, but a little shorter for me. Today was good. Warmed up a mile, then started 60% in Walmart canyon. Splits were 5:57, 5:47, 5:51, 5:54, 5:29. First 3 miles were downhill, last 2 up heartbreak hill. Surprised with that close in 5:29, I guess my fitness is a little better than I thought it was. Ran this with Smiles, he's a good guy. His lungs were burning from sickness but he did well regardless. Good stuff. Cooled down 4 miles for 10.

Another 60% today, this one 4 miles. Warmed up 2 miles to main street, then tempoed down. Splits were 5:54, 6:02 (almost got hit by a car lol), 5:42, 5:34. Finished at bicentennial. Definitely felt yesterday's tempo. Ran this with smiles again. It's always fun to do or finish workouts at bicentennial, reminds me of the high school days. Cooled down 4 back to the school, 10 total. Good stuff

Had a break between 60%'s, ran cross hollows 50%, 7:02 avg. My absolute favorite run. Good conversations all throughout.

Another 60%. This was a hard one. Warmed up out to farm run, then started. Splits were 5:58, 5:46, 5:41, 5:37 (into 20mph wind). Insane today! Good stuff though. Cooled down back to the school for 10 total.

Big mileage and workout day today. Last day of four days of effort. Another good ol 60%. Man my base for outdoor is gonna be solid. Ran with a solid group of liam, Aidan, Mike, mark, koy, jquinn, and myself. Did 60% to end of the world, which is my absolute favorite, it's all slight downhill and wind at our backs, and then Coach picks us up and drives us back to the school at the end, 10 miles out. Warmed up a mile and then got started. Splits were 5:50, 5:43, 5:41, 5:43, 5:49, 6:18 (really starting to grind; haven't tempoed this long in a while), 6:03, 5:52. Really proud of how I brought it back the last 2 miles instead of blowing up. Cooled down another mile, then did 10x100m ish strides at 800m pace. Then the ride back from Coach, very stiff getting out of the car. Good stuff from everyone today. Coach recommended that I take Saturday and Sunday off since my first week back at full mileage was a 4 days of effort week.

Coach said to take today off, so I didn't run a full 12, but I did think it'd be a good idea to get a little shakeout in so I don't tighten up like crazy. 3 miles easy no watch, felt extremely sore and tight. I'll recover though, that was a solid week.

Ran 8 out behind the secret ridge to the stone shacks. Muddy, hills, technical. Not used to it anymore lol. No tape on the achilles but also no pain in the achilles. Good stuff. Was gonna shakeout with Aidan but got bogged down by homework, don't @ me, Aidan

Workout today. warmup, drills, 2 mile warmup, strides, then the plan was 6x1k @2:47-3:15 w 2:00 rest, then 2x400m @3k pace w 3:00 rest. Coach ended up shortening the workout because it was looking like we were struggling because of the wind. Ended up being 5x1k. I hit 3:08, 3:11, 3:22, 3:19, 3:15 for an avg of 3:15. Ended up being more like 90sec rest for me, because coach started the recovery when the first guy comes through and they were hitting like low 2:50s. Glad to have averaged within the range, even if it was the slower end of the range. Then cooled down 3.8 with josh, kasey, mark, and aidan. Legs are tired; gotta recover hard.

Morning: steeple practice. Warmed up and drills, then we graduated to the regulation height when we jumped the hurdles. I cleared them with okay form, the arms were all over the place, gotta tighten up the screws.

Afternoon: warmup, drills, then 50% in walmart canyon with Liam, mark, and Mike, 6:47 avg. Felt good, legs are tired but it's all good, will recover. Good time.

Detracted from something I'd normally do. Ran on the treadmill. For a long run. 12 freaking miles. I've failed myself officially. Nah it sucked but it was a good effort, 6:50 avg at retro fitness. I figured I didn't wanna get sick in the cold and I didn't want to slip and hurt anything so the treadmill was a decent option. Finished with some med ball work and light leg work, good stuff.

Met up with Brady for 7 miles in walmart canyon, Then met with smiles and did park loop with 4x1min pickups at the end, felt strong. 6:41 avg on the day.

Met with smiles for an easy 7, 7:13 avg. Ran dikes. Normally hate dikes but I haven't done it in a while. Conference has been going well, makes me a little jealous that I'm redshirting, but I know that Coach knows what's best.

Morning: steeple practice. A few new exercises, went well. Clearing the hurdle by a lot, just gotta get lower to the hurdle.

Afternoon: practice on our own today, 50%. I'm hosting nate osterstock from Olympus, so he ran with me, Mike, michael-mike, mark, josh, and George. He's a good dude and I hope he signs. We ran dikes, 6:55 avg. Good chill run

Ran with Brady and Bryan, then jumped hurdles for about a mile and cooled down ish. 6:45 ish avg on the day, excited to meet for practice tomorrow. Not a fan of practice on our own

Morning: steeple.

Afternoon: south view trail with Kasey Mark Josh and Mike, 7:50 avg. Single-track and technical and elevation gain makes for sore legs, very tired.

Warmup then "50%", 6:29 avg. The guys like to pick it up and go sub 6 for our easy runs, not a fan so I usually hang back. Cam was with us today, that was fun. 7x strides after. Not bad

60%. Warmup, then 1 mile warmup, then got after it on farm run. The guys really pushed it today, probably because cam was with us, because the first mile was sub 5:40, then from then on out it was sub 5:30s, I fell off the pack at mile 4 and had to drop out at mile 6, people dropped out before that, and Josh and George and cam dropped out at 6.5. Only 4 guys finished it, the pace was hot and the wind was crazy, I guess you had to be really tough today, and I wasn't there, but for the 6 miles of tempo that I did do, I averaged 5:53, so not bad. Cooled down 2 miles, last one with the orem twins, I've missed those guys.

Long run on the trails in St George, 13 miles at I believe a 7:10 avg. Not bad for the trails

4 days of speed this week. Today was 80% and hills. Warmup and drills, 2 mile warmup, workout, then 2 mile cooldown. Not bad for my first 80 since september, I hit like 17:20, the time is slow but my effort was for sure there. Next time I'll beat that workout PR (15:58). Then hills, 3x (15, 20, 25sec). Good stuff.

Day 2. Warmup, 2 mile warmup, 8x1k @ 2:47-3:20 with 1min recovery (last 2 at 45sec recovery), cooldown. Not a bad workout, the 1 min rest was hard though. Averaged 3:16, well within the range, and closed hard on the last one. Cool to note that this was a quicker average than 2 weeks ago when I only did 5x1k with 2min rest. Fitness is coming back. Good stuff from everyone today

Day 3. Warmup and drills, 3 miles warmup, strides, 3xMile @ 4:55-5:05 with 1 lap jog in between, mile cooldown. Feeling it, haaaard today. Hit 5:01, 5:17, 5:12. Averaged 5:10, not in the range but the effort was there; getting fitter. Gotta really focus up for that 5k at UNLV; I know I shouldn't set my goals high but I'd love to hit a PR. Cooled down, then did some drills on the water barrier for steeplechase.

SPEEEEEED. Warmup drills and strides, 3 miles warmup,then the plan was 4x400m at mile pace or faster with 4 min rest, 4x200m at same pace with 1 min rest, then 8x100m at same pace with 15sec rest. Hit 62, 63, 65, 64, then 32, 32, 32, 30, then Coach cut the 100s for everybody, which was a little disappointing because I was feeling good, but he knows what's best. Cooled down after. Legs are tired, but this was a solid conclusion to 4 days of effort (opportunity).

On our own today, 50%. 9 miles on dikes, 6:46 avg. Felt good, legs are tired but that's to be expected.

Woke up and my glasses were covered in blood, same with my blanket, and i coughed blood all morning, coughed blood on the run too, really weird. I dont think it affected me too much though. Solo dikes with no watch, if I had to guess based on effort I'd say I averaged about 6:55. Tired the whole run pretty much, but it was good tired. This was a solid week, time to bump up the mileage back to 11 or 12 next week, and get that track 5000m debut at UNLV in the books.

Solo dikes again. 6:39 avg. Holy freaking hot today; I'm from stg so I shouldn't say this but mid 60s has never felt so hot. Gotta hydrate

Morning: easy 2 mile shakeout

Afternoon: met with Kasey, mike, mark, and George to run. Ran up by the reservoir and the temple, then Kasey and George pursued their hilly route while me Mike and mark went reverse park loop to finish. 6:54 avg, hot again today, got me feeling drained. Turns out I'm doing the 5k and 1500 at unlv, rip to My legs but I'm excited!

Wow, rough. Wasn't expecting a 60% today. Windy as usual on farm run. Warmup, drills, warmup mile, then started. I stopped to puke 3 times without stopping my watch, still averaged right around 6 flat for the 8 miles of tempo, so within the range by a longshot, but not where I want to be. Gotta keep digging and keep pushing myself. Cooled down, then training room and chill. Wanted to hit an ice bath but the gymnasts were using it, man they're gorgeous so they needed it more than me lol.

50% with strides. Warmup, then went around main street loop to bicent. 6:36 avg, then strides, did 13 out of 15 of them, had to cut it bc I was feeling a little light headed. Better not to kill myself during race week. Good stuff

Warmup, drills, and mainstreet loop, 7:37 avg. Nice recovery pace before we head down to Vegas.

Afternoon: pre meet down at unlv. 3 miles, then 2x400 at 2 sec quicker than 5k pace, hit 69's. A Lil too quick but felt good. Then 3x70 ish meter starts, then cooled down a mile. Feeling good, legs a little tired but gotta learn to race on legs that aren't always fresh. Pumped for tomorrow!

UNLV invite. Raced the 5k, 1500, and 4x4. Today was really a glorified workout, the meet wasn't very serious and my paces and times ended up being really tempo-esque with hard finishes. Wasn't fun being back to the 90 degree weather. Legs were heavy all week. Not even sure what my times were on any of them but the 4x4, I know I split a 59 lol. Fun first collegiate track meet, but nows the time to focus up for San Francisco.

Legs tired, did a litle core and light lifting. 

Warmup and drills, then 50% on dikes, 6:32 avg. Felt good today despite crazy wind. 4 days of effort starts tomorrow.

First day of effort this week. Warmup and drills, 1 mile warmup, 24x400m starting at 10k pace with 30sec rest, then 5k pace with 45sec rest, then 3k pace with 1min rest, then mile pace with 1 lap jog rest, so sets of 6. 10k set I averaged 75's, then 5k set I should've pushed hardee, averaged 74's, then 3k set was good, 72 avg, then mile set was a little slow, 69 avg but hit 70, 69, 69, 69, 68, 67. Small cooldown. Aerobically I felt great today, but those mile pace sets have gotta get faster, that'll just come when we do harder speed I guess. Good stuff today, averaged 72.5 for the whole thing, so right around where I want to hit for my 5k. Did that for 24 laps, so that should be a mental boost come race day.

*little side note, right before rep #22, coach said something that really stuck with me, he said "if you don't give it today, don't expect it tomorrow". Coach is full of little wisdoms like that but this one really got to me.

Day 2. 60% in the wind and the rain, made for a grinder! Warmup, drills, mile warmup, then got after it on farm run. Splits were 5:54, 5:52, 5:45, 5:42, 5:45, 6:19 (hit the wind and uphill), 6:17, 6:13. Koy and I had a good system of exchanging leads in the wind and it helped a ton. Avg of 5:58. Probably my strongest windy 60 yet. Stayed mentally tough today and remembered coach's quote from yesterday.

Day 3 of effort, another good one! I heard that we were doing 80 and hills,and I was kinda right, minus the 80. Just a hill session in the snow and wind, really fun, hard grind. I miss hill sessions. Warmup and drills, 3 mile quicker warmup, 2 miles out to the hill by the reservoir, then the workout was 6x25sec, 6x15sec, 6x10sec, recovery back to the start. Felt smooth and fast, forgot to take my tums so there were some stomach issues but other than that it was a great workout and effort, stayed in it mentally, much needed for that closing speed. Cooled back down to the school. Good stuff today

Last day of effort this week. Warmup, drills, 3 mile warmup, then the workout was 1000m @ really fast, 800m at faster, 500m at faster, 400m at whatever you've got left. 4min recovery between everything. Hit 2:49, then choked the 800 lol hit 2:22, then 1:23, then 1:03. Good hard speed! Cooled down 2 miles. Solid week!

Saturday long run. 12 on dikes and extended to Willowbrook, 6:46 avg. Good end to a solid week! Excited about where my fitness is right now.

Warmup, drills, and a snowy dikes 50%. No watch, but based on effort and what the guys hit I'd say I averaged somewhere between 6:20 and 6:35. It shouldn't snow in March ugh.

Kind of a weird day of running. Practice was on our own today. Did 7 on main street with park extension, 6:40 avg, then did a mile warmup for steeple practice, then about 1.5 at steeple practice, then cooled down another 1.5. Turns out I may not do the steeple this year, which is actually awesome lol I don't wanna do it

Legs were really sore for today's workout due to stupid steeplechase. Warmup and drills, 3 mile warmup, 6x800 at 5k pace with 2:30 rest, 2 mile cooldown. On paper this shouldn't have been hard, but my legs are just so sore! Hit 2:33, 2:22, 2:31, 2:24, 2:27, 2:29. Kind of inconsistent but adds to about a 15:20 5k which is what I'm entered in for UVU. 2 mile cooldown. Gotta recover up for this race

Pre meet for UVU. 3 mile warmup, drills n strides, 2x400m at 5k pace, hit a little too quick because the soccer girls were doing plyos on the field so naturally we went quicker, hit 69 and 70. Then 3x50m starts, then cool down. Legs still tired, but I've got a day.

3 mile shakeout in the rain up in orem

Shakeout in the morning. Getting stoked for this 5k

UVU invite 5k. Warmed up and felt good, raced a few of the old high school nemeses so that was cool. Pretty windy on the backstretch, but I tried not to let it get to me since we train in crazy wind. Gun went off and got out well, into second behind nico from byu. Settled a little more bc he was gonna go rly fast. First mile in 5:02 ish, so very conservative. Stayed in a nice group with me, koy, Colton rimann, and Adam Jensen. 2 miles in 10:0x, I believe 10:05. Then my soreness caught up to me and I lost it mentally, sort of a choke. Finished in 16:10 I wanna say, not sure what the open time was but Scott Houle told me I altitude converted to a 15:48. It's a season best by 44 seconds. Pretty stoked on it, considering my many setbacks of freshman year. Next up is the 1500 at Pomona in california, gonna work on some speed so I can close that last mile of the 5k! Then I'll hit another 5k, either at bryan clay, mt sac, or long Beach. At this rate I should be under 15 by the end of the season.

Cooled down a lot of miles. Optimistic for the season

This should be a Sunday post but I'm putting it here, just ocd habits. Ran 8 on dikes, no watch but felt about 6:35 avg. Tight calves

Morning: 2 easy shakeout on 2 mile loop

Afternoon: 10 50% with josh in the blizzard, no watch but felt like maybe just under 6:30 avg? Felt good, despite the disgusting weather.

Morning: 2 easy shakeout in St George, on the old 2 mile warmup route.

Afternoon: this is a special week, were traveling but were also doing 4 days of effort, so hard week! Today was day 1. Warmup, drills, strides, then the workout was 12x500m w 90sec rest, goal range 1:25 to 1:32. I averaged 1:28.6, which is 14:45 5k pace. Felt strong today, worked on surging and responding to surges, and being strong in the wind. Cooled down. Good stuff today

Was gonna do a shakeout this morning, but i knew that we would do a longer session in the PM. Today was good, day 2. Warmup, drills, then the workout was 4 miles @60%, then 5x(40, 30, 20)sec hills. Good stuff, the first 2 miles of the tempo were on the track, so naturally they were quicker, hit 5:37, 5:34, then turned out on to the road to home depot and got gapped a little bit by the pack, but i reeled in george so it wasnt bad. 5:54 avg for the tempo, then made sure to push the hills. Cooled down back to the track. Good stuff today

Not a solid day today. Workout was 3x600m at 1:30-1:35 goal pace w 90sec rest. Today showed how much i lack in speed! Hit 1:35, then downhill from there, i think i averaged about 1:43 ish. Legs are really tired, gotta recover up for this race on saturday.

Pre meet down at Pomona pitzer college, where will Leer went to school. Ran there from the hotel, then did the classic 2x400 at 1500 pace, hit 66 and 63, then 3x50m starts, small cooldown. Felt smooth and the lungs felt good, sea level ya know.

Shakeout for 1.5 ish miles this morning

Race day! Warmed up with the guys and felt good. Watched races and Eric and Bryan got dubs in their heats so I had to continue the streak. Gun went off and I got out well, right into 1st place, and NO ONE went with me. I lead the race wire to wire and finished first in 4:17.39, a season record I guess. I'm stoked because I won and got a shirt, but I know I could've gone faster if I was in a faster heat. I won by 4 seconds for God's sake. It's all good though, my competitive juices are back and I think I'm getting my mojo back. Mileage after and donuts. Good stuff today

Morning: 2 easy shakeout. I promise ill hit 72 miles this week

Afternoon: warmup and drills, then 10 on cross hollows (yaaayyyy) , 6:28 avg, then 10x100m strides w 15sec rest. Felt good to hit the trails

Morning: 2 easy shakeout

Afternoon: quicker workout. Not traveling this weekend, which i think is a good thing, im getting a little burned out, so its good that im not traveling for two weeks. Warmup, drills, then the workout was 2x500m, 3x300m with 70sec rest, then 1min rest. Hit 1:24, 1:22, :50, :48, :47. Good negative splits, and im glad i did this one instead of the 5k workout because i think my endurance is there, i just desperately need speed. Cooldown. Good stuff today

Morning: 2 easy shakeout

Afternoon: met with mike and koy. Ran razorbacks for 10 miles, good to hit a trail again. But my legs are pretty tired. Good stuff

Morning: 2 easy shakeout. Windy asfff

Afternoon: ran 10 with koy, did daisy loop then walmart canyon. So windy today, there were points where i wasnt even moving, and being blown to the side and stuff lol

Shakeout before the workout.

Workout in the PM with finchy finch. It was a feel-good workout. 10x400m w 2min rest at steeple-5k ish pace. Averaged about 73's, on the last one me and mike said wed run the first 200m at pace and then blast the last 200m, came through in 36 and finished in 64, so a 28sec last 200m. Nice!

Classic springtime squaw peak summit. 12 miles up and down squaw at 10:42 avg pace, closed in a 6:04. Beautiful and muddy as ever, 3 different people on the trail called me a badass for running up it lol. Good stuff

Ran 6.5 easy w bryan. Legs are still really sore from squaw, so i cut mileage. Also this is gonna be a 4 days week, so it was smart to run easier today

Day 1 of effort, great workout today. 80% and hills in the staggering wind. The tempo time was pretty slow, but my place on the team was stellar (6th), and the effort was definitely there. The wind just made everyone slow today. Then the hills were 4x (15, 20, 15sec). But then coach said that he would blow the whistle once the back guys got to a certain marker on the hill, so they ended up being more like 18, 23 seconds. On the second one I fell hard, but I blasted up and finished second behind kasey lol, because during a race you gotta recover if you fall. Good stuff from everyone today

Day 2 of effort today. Twas a good one. 12x400m with 45sec rest, first 4 at 10k pace, next 4 at 5k pace, last 4 at 3k pace. I did these a little too quick, averaged 73's for the 10k set, 70's for the 5k set, 68's for the 3k set. Goooood stuff

Day 3 of effort today, good workout again. Good ol 60% in the wind, with strides 10 strides after. We did a revised route. We started on farm run, but then instead of turning left into the deathtrap, we turned right to end of the world. Splits were 5:56, 5:58, 5:52, 5:45, 5:50, 5:39, 5:33, 5:32. Good negative splitting, haven't done that in a while. Strides were good after; good to train the body to go faster after a hard effort.

Last day of effort this week, some good hard speed. Warmup, drills, strides, and the workout was 2x (400, 300, 200) w 2min rest, 4min rest between sets, then 6x150 buildup, where we start the first 50m at about 1500m pace, then all out the next 50m, then cruise in the last 50m. Good effort today, first set went 64, 47, 29, second set went 63, 47, 28. Didn't time the 150s. Gooood stuff today

Ran 3.5 down in st George, gonna run more later today

Practice on our own today. Did dikes 50% with kasey, nice chill pace of 6:58. Gotta have those chill paces in prep for race week. Good run and good conversations with kasey

Only workout of the week this week. 3x1k w 3min rest at 5k pace. Hit 2:56, thought I hit 3 flat but it was 2:59 after checking my watch, then 3:06, kinda passed away a bit, the LEGS have been heavy, but gooood stuff

Good run with Mark. Good conversations. Dikes 50%, 6:49 avg.

Pre meet at UC Irvine. Warmed up 3 through campus, it was quite nice. Went to the bathroom in one of those controversial gender inclusive bathrooms, that was interesting. 2x400m at 5k, 3x50m starts, cooled down another 3. Good stuff. I race tomorrow night, I think I can do well. Also Charles jock and Allyson Felix are at this meet so they'll be cool to see those Olympians run.

Shakeout

Steve Scott Invite, my last 5k of freshman year. Twas a decent one. Warmed up, felt good. The race was under the lights so that was fun. The gun went off and I got out right into 1st place, then settled to let 2 guys go around me and do the work. Worked with them for a bit, then let them get ahead a bit too, til the first mile. Mile in 4:53. Then I reeled the two guys back in, I really wanted to go for dubs. Worked with them for the next mile, 2 miles in 9:52 ish. Then I really started feeling it, I stopped running 73s and started hitting 75s and 76s. Last 3 laps were really hard, and a northern Colorado dude went around me, I stuck with him for about 200m, then I moved with about 450m to go. Kicked really hard the last 150m, felt good about that. He outleaned me by a little bit, he was 15:35.42 and I was 15:35.43. The aggravating part was when we were kicking, he stuck his arm out at the finish line as if it would propel him forward or like the clock would go off his arm across the finish line, idiot.

What a year. Lots of ups and downs, mainly downs, but I think I'm gonna see a big jump this summer that'll result in me traveling for cross.

Shakeout

Str8 yoggin

More yoggin

8 50% with Bryan for the first 3, then last 5 on my own. 6:31 avg. Wanted to do 4 more later today but I got too busy with moving into my new house.

Speed ish workout today. Warm-up n drills n strides, then 4x500m with 2 lap recovery jog, cooldown. Good stuff. Hit 79, 79, 79, 78 for the 500s. Gooooood times, came thru 400 in 63, 63, 63, 62, so I assume it was an avg of 4:12 ish pace. Good stuff.

9 PM: Aidan said he was doing a repeat workout after work, so me and kasey hopped in to help pace and warm-up and cooldown w him. Good stuff, all I did was the last 400m of his Last rep, hit 67. He killed it, and I got extra mileage, so not bad.

6 with bryan, mike, George, and mark. 6:47 avg. Halfway done with mileage for the day

Ran 6 more down in st George, easy pace because it was like 95 degrees. Not used to heat anymore

Speeeeed. Warm-up n drills, then the workout was 2x400m at 3k pace w 45sec rest, then 2x300m at mile pace w 60sec rest, then 1x100m all out, then cooldown. Hit faster on everything. Hit 67, 64, then 47, 46, then 13.6 into the wind. Good stuff

Good run in the cedar city wind. 8 with Bryan in Wal-Mart canyon, then 2 more on my own. 6:36 avg. Long run tomorrow probably. Also seeing THE GROWLERS IN VEGAS TONIGHT

Was shooting for a 12-14 mile long run with Josh and mark. Got out and immediately knew it was gonna be a suffer fest. Ran 11 on cross hollows at 7:02 pace. We all passed away, don't really know why. Sometime you gotta have those suffer runs though.

Ran 10 miles on dikes with mark, 6:54 avg. Nice chill morning before the wind starts.

Nice speed/tune up. This is my 2nd or 3rd week of doing hard speed instead of aerobic intervals, so I'm feeling confident for the mile this weekend. Warm-up, drills, strides, then 2x400m, 2x300m, 2x200m with 2min rest, 2:30 rest, 3min rest. Hit 63, 63, 45, 44, 29, 28. Feeling more comfortable with speed everyday. Cooldown, then donuts + coffee + ice cream + cupcakes + star wars at the bird cage

Another chill run with mark. Wal-Mart canyon with airport extension, 7:02 avg. Felt heavy

Ran 6 miles. Debating whether to Do more today, not sure if it will help me for this weekend.

Pre meet with mark. Warmup, 2x400m at mile pace, 3x50m starts, cool down. Hit 63 and 66 in the intense wind. Won't be windy at BYU hopefully. Kinda glad I'm not at conference...id be doing the 5k or 10k, but I get to do a mile this weekend.

Day 1 of XC training!!! catching up on this blog. Ran 2.3 miles on park loop, 6:28 avg. Felt hard, breathing problems cuz this house has black mold and allergies everywhere and ugh. Light lifting/core after.

Ran 3 miles around the hood. 6:26 avg. Core after.

Ran 3.2 easy with Kasey in the snow. Reverse park loop, 7:18 avg. Core and light lifting after.

Ran 3 miles, up and back down the canyon. 6:22 avg, closed in 5:56. Smooth. Core after.

Ran 2.25 easy with Bryan. 7:03 avg. Main street. 

Ran 3.25 miles, 6:59 avg w/Kasey on park loop. Felt good. Core after.

Felt kinda rough today. Was dizzy and lightheaded, if I remember correctly this was the peak of my breathing problems. Drove out towards where Dakota and I went shooting and ran on that dirt road past hotel row. Plan was 10x1min pickups, ended up being 10x1min hill reps. Good strength sesh. Core and light lifting after.

Ran 6 on main street loop with park extension, 6:31 avg. Sportsball, core. 

Ran 6 on same route as yesterday with Aidan and Josh, 6:47 avg. Good stuff, light lifting and core after.

Ran drop the city boy, 6 miles @ 6:50 avg. Good singletrack trail, it's a staple run for my summer training. Core after.

Ran 6 on main street with park, 6:31 avg. Light lifting and core after.

Tempo day. 3 mile tempo, hit 6:10 (warmup ish? idk still fast for a warmup), 5:26, 5:12. Then did 5x1min pickups at about a 4:55 avg. Cooled down, 6 total. Nice! Core after.

9 miles with a good group, including Hayden. Dikes w/out canyon, 6:49 avg. Then did 5xBarefoot strides on the turf. Good stuff. Light lifting and core after.

8 total, did 5x1min pickups with random recoveries in the run. About 5:00 pace for those pickups. Felt rough at first, got into a groove. Core after.

8 on dikes w/out canyon, 6:41 avg. Felt smooth.

8 total. Main street with bicent extension, 7:15 avg. Core after.

8 miles on dikes w/out canyon, 6:40 avg. Core after.

9 total with Aidan up on the mountain. Plan was a 60%, but that wasn't quite happening, so I modified it a bit. Ran 1 mile @ 60, 6:03. Then did about 15x1min pickups w/2miin rest, those were about a 5:10 avg, then did another mile @ 60, hit 5:43. 6:44 avg for everything. Good altitude running. First mountain sesh of the summer, definitely wasn't the last.

7 total, trying to summit Mt. Timpanogos. The trail was snowed over, dammit. Beautiful and difficult run! Core after. 

morning: 3 easy, park loop.

evening: 7 miles with Josh and Dakota up on the mountain, ran a dirt road that was similar to Marathon, we'll call it Great Value Marathon. 6:50 avg. Core after.

Morning: ran at Navajo with the boys, 6:39 avg for 9 miles. Rollin' on the singletrack. Hauled wood with Dakota after, counting that as core.

Evening: 4 miles easy

SCOFIELD! spending a lot of time training at 7,000+ feet!!! 9 miles in scofield, 6:29 avg. Good stuff.

10 miles in scofield, 6:20 avg. Closed in 5:51 up there, goooood stuff. Typing this and looking back, I'm actually really stoked with that week, i had quite a few runs in a row at 7,000+ feet. Solid runs, too.

6 easy in scofield, feeeling those harder runs. 7:08 avg in the wind. Felt hard. Light lifting and core after.

Morning: met with Blake in salt lake to run the Gully, 7 miles @ 7:08 avg. Hard trail!

Night: 3 more miles in Cedar, 7:05 avg. Then drove to stg.

Tempo tuesday. 1.5 mile warmup, drills, then 4 mile tempo @ 5:44 avg, then did some 200m strides. Hit like 34's, nothing blazing. 3 mile cooldown. Felt strong in the st george heat!

Long run. 12 total on the river loop, 6:31 avg. Draining in the heat, but good stuff.

Pickups session. Around the old hood. Don't remember the amount or recvery, but it was 1min pickups. 6:18 avg for 8 total. Nice!

Morning; hill session. Warmup and drills, then 3x500m hill reps behind desert feels, hit 1:45, 1:44, 1;41. Then 3x20sec hills. Then cooled down. Good stuff.

Evening: 3 shakeout, 6:46 avg. 107 degrees!

10 miles on river loop, 6:21 avg. Good week of training in stg heat.

Back in Cedar. 10.5 miles on farm run. 6:21 avg. Ran into Aidan which was nice. Then we had our first day of our new weightlifting program. A lot of power development; i like it. 

10 total on drop the city boy with Josh. 6:49 avg. Good stuff. Weights after; SORE!

10.5 miles at recovery pace on farm run, 6:46 avg. Need to go a lil slower on recoery days. Weights after.

9 total, pickup session. Did about 15x1min. Ranged from 4:30-4:55 pace. Felt strong. Weights after.

Morning: 10.5, dikes @ 6:40 avg. Weights after, then after weights, did some 200s with the guys. Did 3x200, hit 29, 29, 26. New 200 PR, lol. Total of 13 with the recovery jogs.

Long run. 13 miles at 6:57 avg, cross hollows with airport extension, finished on the track. Slow, but much needed. Good week.

morning: Small tempo session. Walmart canyon, 8 total. 1.5 down, 1.5 up heartbreak hill. 5:53, 5:41, 5:33 for the 3mile tempo. Barefoot strides on the turf after. 6:23 avg for the whole deal. Weights after. nice.

evening: 3 easy up on the mountain. memories, man.

11 miles, 6:45 avg. cross hollows with mike, george, cam, and aidan. Weights after. hills, man.

First full 8 mile 60% since track. 11 total, 8 at pace. 5:48 avg for tempo miles, first mile was a 5:30 tho, way too fast. I could have averaged quicker if I didn't chase cam the first few miles lol. Weights after.

morning: 6 miles with Josh and Bryan, 6:50 avg with a 5:50 last mile. no weights today

evening: 4 easy with mark, 7:26 avg. 

10 on the mountain with Kasey and Cam. GV Marathon, then 2 on tempo road. 7:15 avg, slow but we pushed the climbs. Good stuff. Weights

Solo early long run. 13 total. Southview to the track, 8:00 avg, closed in 5:20. A time-on-your-feet kind of day.

morning: 6 total, 6x1min pickups. felt like absolute garbage, got out and it was too hot. weights after.

evening: better! 6.5 total, 2mile push (6:05, 5:24), then 3x1min and 1x2min pickups, those at about 5:00 pace. 

No weights in the morning. Drove out to Navajo, did 9 with Mark and Kasey, 6:40 avg. Good run with good friends.

12 mile long ish run effort with kasey and mark, 6:57 avgon dikes. Nighttime runs, man.

morning: 3 easy @ 7:25 avg. Weights after.

evening:  8 on dikes @ 7:05 avg. hard day for some reason

Did not think I had this long run in me! 15 miles @ 6:39 avg, dikes to end of the world. Great stuff! 

Did 5 and 5 on saturday and sunday, but i'm putting it here as 10 for the sake of organization.

Start of fatigue week lol. tempo. 3mile warmup, 4mile tempo, 3mile cooldown. Hit 5:44 avg. Weights after.

evening: 3 more miles and sports with a good group.

Hill session. warmed up to the base of drop the city boy, then did 30sec sprints up until the top, with 1:30 recovery. Then closed in 5:49 back home. Weights, then 2 miles after.

Walmart canyon with a push of about a mile @ 6:15 pace back up heartbreak hill. Strides after, 6:33 avg for 9 miles.

3 miles with josh and aidan after weights. 

Kilometer session. 8 total for the morning. that means the nasty 8-6 double. 3 ish total mile warmup, 3x1k hitting 3:04, 3:03, 3:00 with a lot of recovery in between, probably 4 minutes haha. Then 3x200m hitting 31, 30, 29, with a good amount of recovery in between those as well. Then a 100m in 14.38. Lots of recovery and not too much volume, it's dangerous to push the summer too hard. Weights after, lots of quad stuff. Sore.

evening: 6 easy on main street with park, 7:03 avg. 

morning: 9 at really slow recovery pace with mark, we're all sore. dikes at 7:48 avg. needed it.

evening: 5 on main street with kasey and mark, 7:55 avg. slow, still needed it.

fun morning! celebrating the grand opening of cedar's new running store, Mike's running. trying to get a job there. The owner likes all of my runs on strava haha, he loves the suu guys. they had a 2mile fun run that we participated in, kinda ran fast tho lol. did a mile warmup, then the first mile of the fun run was 5:17, then bryan and I chilled on the second and ran like 9:00 lol. then another mile with bryan and mark. Need another 10 tonight to conclude fatigue week!!

5 easy on modified mainstreet loop, 6:46 avg. Slept too late so no weights this morning. I'd like to go up on the mountain for my second run today

Evening: traded the mountain run for some 400s at night with Josh. 4 mile warm-up, 8x400m with 1:30 recovery, then raced an all out 100m with Josh lol, then 1 mile cooldown. Averaged 1:11's, felt pretty controlled and borderline easy. Good stuff!

3 easy to shakeout this morning, 7:24 avg. Then weights, did a lot of sprints.

Evening: 10 miles up on the mountain with Josh, kasey, and mark. Gooood run and good times with my friends, 6:39 avg on the rollers up at 9200 ft. Closed in 5:57, felt smooth and strong. Beautiful day

Morning: 3 easy easy easy shakeout, 8:14 avg with mark and Bryan.

Evening: good run with kasey, 10 on dikes. Tempoed the last little bit, hit 6:08, 5:56, 5:51, 5:32, 4:55 (included some strides in that mile). Good stuff tho! Love running at night. 6:26 avg for the night

Morning: 3 shakeout with Bryan, 7:08 avg.

evening: played some basketball before this sort of a weird workout, spontaneous. 4 mile warmup, then a hard 800m on the track, then about 4min rest, then a mile @tempo pace, then cooldown. Hit 2:09.62, then 5:21. Not bad, good to run harder on tired legs. 

Long ish run effort. 12 miles up on the mountain with Josh, 7:03 avg but closed hard. Started pouring and lightning when we were up there, kinda scary but oh well. Love being at 9200 ft. Confidence for deseret!

Ran 10 and a quarter this morning on little black mountain loop with my old high school coach, coach fielding. Good conversations and nice to catch up. Good recovery pace finally, 7:26 avg.

9 pm: 3 shakeout miles with Josh up in midway, 6:58 avg. Josh warned me about a lot of skunks during this run, so I was on edge the whole time lol. Gonna see what I can do in this race on Monday after another solid 80 mile week!

Sunday: I like to consider Sunday the end of the week, so I'm putting this 3 mile shakeout here for this week's mileage. 3mile shakeout with Josh, ready to race!

DES NEWS! I was stoked for this race all summer. Love local road races. The goal going into this was just sub 32 minutes. Warmed up with Josh, about 2 miles with strides and drills. Then the race starts, and I settle right behind Nico and Josh and the other BYU guys. Ran with Colton Riemann for a sec, he pulled away quite early, thought I'd go with him but I've never raced a 10k before so I was a little more conservative than I should've been. No watch, no mile splits. Ran in no man's land for a while, then a BYU guy came upon my shoulder, and I raced with him til the finish. He gave me two mile splits, 5:03 and 5:15. Then we caught Travis Feeny, future teammate. Ran with him for a while, then he outkicked me to the finish by a second. Finished in 31:57, tasty lil PR and achieved my goal. Threw up right at the line lol. Cooled down after with Travis. Great race today, Josh was second in 29:33! That's what he wanted too so good stuff from both of us today. Start to a good vacation with Josh, uo next is summiting timp, then glass animals concert on Wednesday.

Taking 2 days off from des news, incredibly sore and I don't want to risk anything right before the season. I did, however, see glass animals with Josh last night, and it was electrifying. They are so much better live than one would think

Day 2 of rest. This will be good, this week will prepare me for lower mileage in August, to get ready for harder workouts when practice starts

9 this morning with Aaron and aidan, dikes at 6:47 avg. Calves incredibly sore still, but can't waste any more time off. Might run more later, who knows.

3mile shakeout solo this morning, 6:33 avg. Feeling less sore

Nighttime: 10 on daisy main street and park, ended on the track. 6:50 avg with the guys. Good run, still tight and feeling deseret

Mud run on the mountain. Kinda felt like crap. 6:39 avg with cam kasey mark and Josh. Next will be good, getting back into the routine after that race. Practice starts soon!

3 easy shakeout

Morning: 4 mile shakeout with mark and Bryan, easy 8:03 avg. Goal is 85-90 miles this week, with every longer run up on the mountain. we'll see how it goes

Afternoon: day 1 of mountain week. 10 with mark and kasey, 7:08 avg. Saw lots of deer and elk, dope!

Morning: 4 mile easy shakeout with mark, 8:12 avg. Feeling decent

Evening: 10 miles on great value marathon with kasey, mark, christian, and Josh. Day 2 of mountain week. Fastest avg on gvm so far, 6:47. Not bad with 1200 ft of gain at 9200ft! Good group, enjoyable run

Evening: 10 miles easier pace up on the mountain with mark kasey and Christian, 7:08 avg. Nice to go slower after a really hard hill effort yesterday. Might run 4 more later tonight

Morning: 4 easy shakeout with mark, 8:45 avg. Hot out, also starting to feel all these altitude runs

Evening: no mountain run due to lightning, dangit!! This was gonna be every day. Ran 11 total, 10 @7:03 avg with a 5:28 last mile, then a quarter mile of strides and cooled down home. Lots of slower runs this week, so I'm gonna see how I feel for a longer tempo tomorrow.

Afternoon: had to go enjoy some hype miles after watching worlds. Not the podium I expected, but an incredible performance from the medalists. 2 miles, 6:31 avg.

Night: awesome long run in the lightning with Dylan, mark, and mike. 14 miles on everclear loop, 6:42 avg. Good stuff, felt strong. Good group of guys

Another lightning run, 9 miles at 7:24 avg. Gonna have to do 2 more miles on Sunday to hit 80, Dangit

Morning: 10 mile pickup session with Dylan, Mike, aidan, and Christian. 6:13 avg for 10 miles, pickups were around 5:30-5:00 pace, but the recovery was like 6:20 pace. Different way of doing pickups than I'm used to, I like to run 4:30 pace and then recover at like 10min pace. Felt good though.

Evening: 4 shakeout miles with a good big group, 6:50 avg. Fun run

Morning: 10 on drop the city boy with another solid group. 6:57 avg, good stuff

Morning: worst session of my life. The plan was a 6mile tempo with aidan, hoping to average 5:35 ish, but I got 2miles in (5:53, 5:41) and threw up, told the guys to just go. Then I tried to salvage the workout by trying pickups, then threw up again, then just tried jogging home and had to dump on the side of the road. Then I got back to bicent and just tried to run the last mile a little harder, 6:02. 10 total, 6:44 avg and felt like garbage. Gotta have a bad day every now and then

Night: 5 total with mark, 4 miles then 4x200m finishes in 32, 31, 31, 30, small cooldown for 5. Good stuff, but a continuation of my stomach problems from this morning.

Afternoon: 3 shakeout solo, 6:50 avg. Too hot out

Night: back at 9200ft with Josh, Christian, and mark. 10 miles at 6:33 avg, closed in 5:39 Just to stride out a bit. Good run, nice weather and good conversations. Felt a lot better tonight than I have recently

Morning: slept in for the group run, Dangit. 4 mile shakeout, 6:58 avg. Hot out again, but the stomach problems are getting better

Night: 10 miles with George, josh, mark, and max for the last 4. 6:34, closed in 5:43 and 5:55. Felt solid!

Evening: long run with Christian and mark. Windy and rainy and lightning, mentally hard run. I got pissed a lot lol. 6:55 avg for 13 miles. Puts me at 79 for the weej, gonna run one more tonight or maybe tomorrow morning. Legs handling the high mileage Well!

Evening: 10 miles on the mountain with kasey, mark, jiree and jiraa. 6:44 avg, felt alright

Morning: 4 shakeout before meetings, 7:10.

Evening: 10 miles on the mountain with the guys, 7:10 avg. Progression tomorrow!

Morning: form drills and small shakeout. Progression run tonight, hopefully next time I post it can be about a good performance

Evening: progression run. It wasn't bad, I just kinda got screwed over. Hit 6:49, 6:42, 6:00, 5:55, 5:40, 5:30, 5:17, and then coach pulled me one lap away from the all out mile. I was on pace and in the pack, but since I was on Haydens (our back end pacers) shoulder rather than right in front of him, I got pulled. I was on pace!!! It's whatever, the road race I can show my actual fitness. Cooled down, now off to camp!

Morning: 6 easy, 6:55 avg whilst watching the girls progression run. Excited for camp, love high altitude.

Afternoon: 4 miles up at camp, 7:13 avg. Felt good up above 10,000 ft. Fun night as well, gonna make some good memories

Morning: 2 easy shakeout at camp, 7:45 avg. Cold out

Afternoon: Navajo plus virgin rim trail, 12.5 at 6:58 avg. Almost 2,000 ft of climbing at 9500ft elevation means my legs are booooones. Good stuff though!

Morning: last run of camp, marathon. 7:08 avg for 14.75 miles. Kinda lame bc everyone did different mileage, I was the only one who did this mileage so I ran alone for probably 8 miles. It's all good. Time to recover and get ready for the road race!

Morning: first day of practice! 11 miles on farm run, 6:25 avg. Felt good. Love to be back with the whole team. Weights after

Afternoon: 3 easy shakeout, 7:06 avg. Sore from weights

Morning: first workout of the year! Good ol 80 and whistle hills. Warmed up with drills and strides and form mile, then got to it. Hit 16:09 for the tempo, then pushed the hills, it was 3 sets of 25, 15, 25. Good stuff!

Morning: warm-up drills and form mile, then easy 10 miles on cross hollows with team silly dilly, 7:08 avg. Didn't break 7 min til heartbreak hill lol. Good stuff, still sore tho. weights after, hope i won't be sore for the road race.

Morning: warm-up, drills and form mile. Then 50% to bicent, 5xBarefoot strides after, 6:47 avg for 11.5 total miles. Good stuff, felt really good today

Evening: 3.5 mile shakeout easy on grass with kasey, 8:08 avg. Barefoot for about 1k of it. Feeling good

Morning: ROAD race! Check out the Facebook live stream (lol if anybody even reads my blog). Warmed up and felt quite crappy all morning. Coach said go and I hung with the pack for 2.5, almost 3 miles before I got separated. Hit 4:59, 9:59, 15:02, then not sure on the rest of the splits. Finished in 25:29, new PR on the 5 ish mile course. Cooled down back to the track and did a quarter mile barefoot on the turf. Now that these time trials are over it's time to train hard and get ready for racing!!! Love this sport

Evening: long run, 13 miles with bois up on the mountain, nice chill 7:26 avg, closed in 6 flat. Good end to a good week, legs are a little tired but not terribly.

3 super easy shakeout, 8:40 avg.

Morning: warm-up drills and form mile, then 50% to cross hollows, 6:33 avg. Good rjn, tibia hurts a but but I'll get on it. 10x100m barefoot strides after. Weights to close a solid practice.

Morning: my alarm didn't go off because of Wi-Fi issues, so I missed practice. It was a solid workout too, 6x2k with a minute rest on grass. Woke up at 9 and did it by myself.warmup and drills, then got to it at bicent. Hit 6:52, 6:59, 6:58, 7:05, then called it there because I knew I'd fall hard off the pace. Texted Paul and he said the range was 6:35 to 7:00 So I'm happy with a 6:58 avg. Also only like 4 guys finished 6, so I'm still feeling good. Hot out, hard effort, but glad I got it done. Cooled down to 10

Morning: 10 50% on cedars worst run, Wal-Mart canyon with airport extension. 6:36 avg, felt a bit tired from yesterday's workout. Weights after

Morning: first 60% of the season! Good stuff tempoing today. Average of 5:41, hit 5:47, 5:35: 5:33, 5:29, 5:32, 5:46, then died and hit 6:08 and 5:57. That's my fastest 60 ever, and it's only August 31st. Lots of room to improve, but I'm in a solid place fitness wise right now. Cooled down 1.5. Good run from everyone!

Morning: warm-up and drills, then pre meet for tomorrow. Ran main to park to bicent, then 1k in 3:10, then 3xStarts. Good stuff, legs are a little tired but I think I'll race well

Evening: 3 mile shakeout on the course, 8min avg. The course is incredibly hilly, gonna throw time to the window and race hard!

Morning: first cross race of the year!!!! So stoked. Warmed up with the boys and felt good. Got to the line, did strides, and it was all good. The plan was for us, the b team, to win against all these other teams A teams. Gun went off and our pack went right behind the lead pack of uvu and idaho guys. Hit the first hill and people already started dropping. I was in about 25th at this point. Kept pushing the intense hills (it was a really really hard course, one of the hardest I've ran). Hit 2 miles and started really moving, then as per the plan, hit 800m to go and was all out from there. I really made an emphasis on that last 800m. I passed about 7 guys in the last mile, Idk what my last 800m was but it felt fast, had to have been like a 2:27 ish, then finished in 16:20 for 5k. 13th overall and our 5th scorer, not at all what I wanted to be on the team, but I have riverside to prove myself. Good stuff from us, we thought we won it, but uvu randomly entered in a dude and put him in front of some of us, in turn making us lose to them by 1 point. UVU scored 33, we scored 34, Idaho was like 55. A bit of hometown love on the wolverines part, but we still did well. Cooled down 6 miles with koy. Good stuff from our men and women today!

Morning: 11 miles solo on dikes and the track and the turf, 6:25 avg. Last mile barefoot, ran it in 5:30. Good stuff!

Afternoon: really strenuous hike with Mark, 4.5 miles but I'm gonna count it as 3 miles cuz i'm a scrub and i got busy and couldn't do a shakeout.

Morning: 3 easy on grass, 7:24 avg. Mountain tempo this afternoon, quite stoked

Afternoon: tempo at 9200ft. Warmed up with drills, then a 2 mile warm-up. Then the workout was 3mile 80%, goal range 5:30-6:00, with the last half mile at all out. Hit 5:33, 5:42, then 5:29 with the last half mile being a 2:29. I had a good one today! Solid grind session on the mountain. Cooled down to 10. Good stuff from everyone today!

Morning: warm-up drills, then 50% on dikes. 6:39 avg. I was a little salty but it's all good. Weights after

Afternoon: 3 easy shakeout on grass, 7:50 avg

Morning: 2 easy shakeout, 7:24 avg

Afternoon: coach took us up on the mountain again for practice! 9200ft. Workout was a tempo plus long hills. Warm-up with drills, then 2 mile warm-up, then 3 mile tempo, hit 5:51, 5:36, 5:29. Then 6x300m hills, pushed them and felt hard but good. Packed up well today! Great stuff from everyone.

Morning: warm-up and drills, the form mile. Then a nice easy run with the boys, 7:35 avg. Much needed

Afternoon: 3 easy shakeout on grass with kasey, 8:38 avg. Felt nice. Stoked for riverside.

Afternoon: 14 mile solo long run, 6:23 avg with some tempo miles in there, 5:57, 5:59, and 5:49. Felt absolutely amazing today. I think my fitness is in a really good place. Ran dikes to bicent, then 2 laps on the track, then home. Good stuff!

Morning: another solid workout for me. Warm-up drills and form mile, then warmed up to bicentennial for 10x1k, 90sec rest, goal range 3:05-3:20. The grass was tall and wet so that was interesting. Did strides then got started. Hit 3:18, 3:14, 3:15, 3:13, 3:12, 3:14, 3:20, 3:17, 3:17, 3:17. Great coinsistent splits! Was with the pack til the 7th rep, then I fell off and grinded with koy and jiree. Huge workout, low rest, felt great. Cooled down to the track, jogged to 11, then had weights and lifted. Good stuff from everyone today!

Morning: 4 easy shakeout on grass, 7:49 avg. Mountain workout this afternoon

Afternoon: 50% on the mountain with the boys, 6:49 avg, chill pace. Good run and good conversations.

Morning: warm-up and the form. Then 50% with strides after, 6:40 avg. Weights after. Legs a little tired but I think they'll feel good by riverside

Afternoon: 4 easy on grass with the boys, 8:30 avg. Felt nice

Morning: it was really thundering and lightning, I got out the door for a shakeout and made it out 1 mile before I got spooked by the lightning and turned around. Dang.

Afternoon: drove down to mesquite for practice today. The plan was 60% with 30sec pickups at mile pace, twice per mile. That didn't happen, we got going as a group and 6:20 pace felt hard, so it was changed to 50% and 30sec pickups. Everyone was just drained today, wonder why. Sometimes I like when coach changes the workout, today was one of those days. 10miles, 6:29 avg.

Evening: pre meet on the course at UC Riverside. 10 total. 8k course, then last 1k at hard effort, ran 3:00. Then 3xStarts. Cooled down back to the hotel. Feeling ready.

First collegiate 8k! I raced like an idiot haha. Gotta stop going out so hard and get back to my roots of going out easy and working my way up. Went out with the Kenyans from Alabama, then died from there. Still finished 24th, not too bad. Our team won the race though! Somehow lol. Cooled down a bit, good stuff. Work to do, but good stuff

Update: coach had my splits for the first 5k, went 4:46, 9:55, 15:08. I went out WAY too hard. I really gotta ease into it, it's hard mentally but I gotta start doing that again.

Morning: 11.2 total. Warmup, drills, form mile. Then dikes 50%, 6:44 avg. Nice chilly morning. Weights after

Afternoon: solo 3mile shakeout on grass, 7:06 avg

Morning: warm-up drills and form mile. Then day 1 of our first 4 days of speed of the season! 80 and whistle hills today. Warmed up 2 miles, did strides, and got started. Wasn't fast for me, I hit 16:30, which is quite a ways off my PR (15:58). Still feeling the race, and it was windy today. It's all good. Then pushed the hills, 3x (15, 20, 25)sec. Good stuff! Cooled down after.

Afternoon: 2 mile shakeout on grass, 8:15 avg. Then went to the pool and did 26 minutes hard pool running. Good stuff

Morning: warm-up drills and form mile. Then warmed up to bicent for 6x2k, 1min rest. goal range 6:30-7:00. Did strides and got started. Coach cut it to 5x2k, I averaged like 7:05, it was rough. Got dropped on the 3rd one. Cooled down back to the school for 10. Two rough workouts in a row, I think I'm still tired from Saturday. I'll be fine I think. But now I've got a new goal that I WILL ACHIEVE: NO MORE GETTING DROPPED.

Afternoon: 3 easy on grass with Bryan and Christian, 7:45 avg.

Practice on our own today, took it easy. 10 on a bunch of park loops with a mile add on, 6:49 avg. Windy as hell today, cedar is crazy. Legs feeling better, gonna kill the workout tomorrow

Morning: one of my better workouts. Said I wouldn't get dropped, and I only got dropped by like 10 seconds over an 8 mile tempo. That's NOTHING! pretty much. Warm-up drills and form mile. Then the workout was 60% with 2 30sec pickups at mile pace every mile. Hard workout! It hurt but I redeemed myself today. Averaged 5:36 for 8miles, 6:07 for 11 total. Best tempo yet. Today was a step in the right direction.

Afternoon: time for the Saturday long run! Down in st George to get my car serviced and get some new glasses, so I just spent the night and ran here. 14 miles on some weird out and backs cuz my trail is closed, 6:38 avg. First mile 7:02, last 6:04. Worked on getting progressively faster. Felt good, granted st George is sea level miles. Good stuff!

Evening: 4 mile shakeout, some of it on grass. Adding Sunday shakeout to my training, gonna see what happens

Morning: grind Monday. Told myself I wouldn't get dropped and I didn't get dropped; in fact I was in the top 5 back for the whole workout. Cold morning, barely 30 degrees. Workout was 10x1k on the frozen grass at bicent, 90sec rest. Warmed up there and did strides, then spiked up and psyched up. Averaged about 3:17, not too fast but good given the conditions. Crazy to be in the top 5 for a workout; just gotta continue that streak. Cooled down back to the track for 11.

Side note: found out I won't be going to Notre dame: coach takes 11 guys and I'm 12th on the team right now. Pretty sad about it, but I know my fitness is there, today was a good indication of that. Just gotta prove it at the home meet so I can make the Wisconsin team.

Evening: 3 mile shakeout on grass, slow and good feeling

Afternoon: practice on our own. Went and explored some trails solo, 12 miles, 7:10 avg. Pushed the hills hard today; haha splits were weird, one mile was a 24:37 and then I pushed a 4:48 lol. Lot on the mind today.

Afternoon: met with jiraa for a trail run. 13 total, 7:53 avg on red hollow and bushwhacking, came back up main street, back up the canyon, back to the track. Dope run, nice to do two medium long runs in a row.

Afternoon: 14 total, another long run lol. Southview with Aaron and max. Good stuff, the body is tired from this long run every day thing, but I keep putting off mileage til the end of the day lol.

Evening track session with Aaron. 2 mile warm-up, then the workout was 1600m at 5k pace, then 2min rest, then 8x400m at 8k pace, 1min rest. Hit 4:50, then straight 74's, last 400 was 68 cuz we ran the first 200m at pace, then each 50m we increased speed until last 50m, all out. Then long cooldown. Good stuff today, felt really controlled and borderline easy for everything.

Medium long run again, 12 @ 7:05 avg. Just felt like junk miles, my feet hurt and my body is tired and I really really need new shoes, the energy boost don't last very long. Solid week

Night: 2 easy shakeout, 8:00 avg. Felt good

Morning: easy workout. .5 jog to the track, form mile, 2 mile warm-up, then 10x400m on the track with 90sec rest, averaged 67. 1mile cooldown. 8.5 total for the morning, gonna need a lot this afternoon, dangit. Felt good during the workout, again it was pretty chill. Good to feel that sub 4:30 pace again.

Evening: 3.5 shakeout, 7:50 avg

Morning: solid workout, good ol 80 and hills. Warm-up drills, 2mile warm-up, then got to it after strides. Hit 16:05 for the tempo, then pushed the hills, they were 5x300m dirt hills, they were kinda brutal. Cooled down. Good stuff from everyone today!

Afternoon: 3 easy shakeout on grass, 7:40 avg. Some of it with aidan which was nice

Morning: warm-up drills and form mile, then we ran the dike. 6:46 avg. Chill run

Afternoon: 4 total easy on grass with a nice group, 7:58 avg. Good lil shakeout

Morning: warm-up drills, then a solid pickup session. 10 total, 6:38 avg with 7x45sec pickups, 2min recovery. Went hard, good stuff.

Morning: pre meet. Jogged to practice from home, .5 mile. Then warmed up with drills and ran 5 easy on main street loop. Then pre meet, 1k @3:12, then 3xStarts. Then jogged a mile with the boys whilst listening to 21 savage. Good times, ready to RACE!

Morning: RACE DAY. Our race was set for 845 but didn't start til 10 cuz cold lol. Warmed up watching the ladies, did strides and spiked up and got to it. Gun went off and i got out behind the lead group, then stayed there on the uphill and went to about 5th during the downhill. Started losing contact about 2.5 in, battled some dudes on the uphills, then got outkicked with 20m to go. It's all good, I'm confident in my endurance, just gotta work on that finishing speed. Cooled down then ate some dennys with Mitch, an old friend. Good day, and it's not even over

Afternoon: 6 easy with the recruit and some others, 7:50 avg. feet are tired

Night: easy 3 shakeout on grass. Felt nice

Morning: good workout today! Warm-up drills and strides, then 2mile warm-up, then 9x800m goal range 2:24-2:28, 2:30 rest, then 2x400m, goal range 65-69. Avg of 2:25, then hit 66 and 64. Huge pack of guys finished today, solid workout and I felt amazing. .5 mile cooldown. Great stuff from everyone today!

No running, got a little bit of foot pain so I'll be taking the next 2 days off

no running still. did a pool workout instead, but ran to the pool and my foot felt decent, so i'll run tomorrow. gearing up for the race this weekend, gonna try to go for the individual W.

Probably ran a little too much after taking time off haha, it's all good, my foot feels good. 8.5 total, 50% with 6x30sec pickups, 90sec rest. Did it on grass, felt good and strong.

Early morning: easy 3 shakeout

Evening: pre meet up in Pocatello, 6 total. Did a 500 instead of a k because of the way the course is. Starts after. Kind of a rough course, lots of hills and long ones too. Gonna be a grind. Small 10min cooldown.

Wowzers, probably one of the worst races of my life. The course was garbage, it was muddy and snowy and 28 degrees outside, I fell a bunch of times, it was windy, and I just really didn't go into it with a racing mentality. I'm sick of racing 6k and 5k for cross, I'm an 8k man. Gotta stop whining though, sometimes you eat the bar and sometimes the bar eats you. The bar dined on me today. Not gonna put too much stock into this race, there are a lot of factors that made it not an ideal race. I guess I'm too spoiled, so used to sea level and manicured grass. The fitness is in me, just gotta show it in a real race.

Evening: 3 easy shakeout, 7:45 avg on grass

Morning: 3 easy shakeout on grass, 7:45 avg. Practice was moved to 3pm today

Afternoon: another big boy workout that I'm really proud of. warmup drills, strides, form mile, 1mile warmup, then the workout plan was 12-16x400m on the grass, goal range 60-67, with a 5min rest, last 4 on the track, same rest and pace. When I heard this I thought the 5min rest was gonna make it so easy, boy was I wrong. It was a grind! stuck in the pack for the whole thing; most of the team dropped out, the only people who did 16 were mike josh and liam, then me and koy did 14. Hit 67, 67, 67, 67, 67, 65, 68, 66, 67, 67, 66, 67, 65, 64. Man the turns on the long grass were a killer, but today I can say with ease that I ate the bar. Cooled down for like 2min. Good stuff! 

Afternoon: practice on our own. 10 at 50%, 7:00 avg. Felt dehydrated and fatigued, I couldn't see straight. Rest up and then workout tomorrow

Morning: 2 easy shakeout, 7:40 avg

Afternoon: easy run with the boys, 10 miles of park loop, 6:55 avg. Good times

Morning: 2 easy shakeout, 8:00 avg

Afternoon: a bit of a bad day. workout was 5x2k on grass, i ended up doing 2 of them. i hit the first one on pace, same with the second one, but i told coach that i had a stomach cramp so he cut me from the workout. makes no sense but it's whatever. hit 6:54 and 6:22. cooled down for mileage. 

No time for a morning shakeout

Evening: mountain run with the boys, kasey aidan Hayden mike Aaron and Dylan. 6:33 avg, closed quick. Snowed on us a few times pretty hard. Good run, felt good to get back at high altitude.

Night: 11 miles on the dike, 6:50 avg. Felt too crappy for a long run, so I listened to my body. No need to push it since my next race isn't til January lol.

Morning: 7 miles on the ridge. Forgot how much those hills hurt!

Evening: another rough run, this time cuz I ran 15min after eating a big meal, I threw up a bit lol. 7 total, 7 flat avg with some of the boys

Morning: 4 easy shakeout with the bois, 7:40 avg. Some on grass

Afternoon: solid repeat session. Warm-up, form mile, drills and strides, then 7xSpecial K's (first 600 at 10k pace, last 400 at 3k pace), averaged 3:05. Cooled down for mileage. Felt rough today but got through it somewhat alright, good workout. Windy today

Morning: no shakeout, woke up too close to class

Afternoon: warmup drills and form mile, 12 total, 50% with strides after. 6:43 avg with the boys, felt good. Feet hurt a bit

Morning: 3 easy shakeout with Grind Tate, 7:15 avg. Convinced coach to take us to st George instead of mesquite for practice, so we'll be doing pickups at Warner valley or little black mountain today. Dope!

Afternoon: practice at little black mountain today. Warm-up drills, 10 total, 6:31 avg, with 8x30sec pickups w 90sec rest at 3k pace. It was a bit dustier than I remember, but not bad. Time for red robin!!

Evening: 7 easy, 6:58 avg

Laaaate: post dance and party miles, 7 easy, 7:22 avg. Junk miles but got it in

Evening: my most solid long run of all time. First 4 miles were with Aaron, max, and Brady, and they were slow, like 7:40 avg. Next 12 miles I ran with Aaron biking next to me, huge shoutout to him for that. 6:25 avg for 16 total miles, so that next 12 miles was at a decent clip. Felt good all throughout, nice to see that aerobic fitness. Good stuff!

6:05 avg for the 12 miles

Morning: 3 easy shakeout, 7:29 avg. Legs still tired from Saturday so i asked coach if I can run on my own later instead of do the workout

PM-10 miles

Afternoon: 12 total, warm-up drills, 50% 6:34 avg, then 15xStrides. Felt good!

Morning: 2 easy shakeout on grass, 8:08 avg. A little fatigued

Afternoon: workout wednesday. warmup drills and strides, then 80% and hills (15, 20, 25sec). Had my best tempo yet, 15:57 on that 300ft gain 3mile course. then made sure to push the hills. cooled down back to the track. got a bit of a chafing problem, not sure how to fix it, everything i've tried has failed. it's quite debilitating.

Afternoon: 10 total 50%, 6:50 average. Weird day, super windy. Library grind grind grind Tate

Morning: 2 easy shakeout with Bryan on grass, 8:00 avg

Afternoon: warm-up drills, then 10 total 50%, 6:58 avg with 15x100m Strides aftee. Tried to chill today, cuz hard workout tomorrow. Legs feeling a bit better

Morning: hard effort for me. It was incredibly windy, huge gusts, feels like outdoor season. Warm-up drills and strides, 2mile warm-up, then the plan was 5x2k, goal range 6:45-6:50 (just under 5:20 pace at the fast end) with 1min rest. Averaged 6:40, so faster then the range, but the guys didn't really follow the goal range today so I got dropped. Good effort in the wind, and that 1min rest is a killer. Cooled down 1mile. Good stuff from the boys today!

Afternoon: 4 easy shakeout, 3 with the recruits and 1 solo, 7:57 avg. Felt a bit rough from the workout this morning, but shakeout clear that up.

Morning: 3 easy shakeout on grass and over to aidans place. Felt good, but I overdressed

Afternoon: a "feel-good" workout. warmup, drills, strides, 2mile warmup, then the plan was 10x1k, goal pace 3:12, with 90sec rest. Averaged 3:11 high, felt great. Love these confidence building workouts, but I'd like to get a really hard speed track session in soon. Cooled down 1 lap. Good stuff from everyone today! 

Morning: 2 easy shakeout, 7:31 avg, grass loops. Felt good

Afternoon: 10 50%, 6:33 avg on the dike. Felt good, picked it up the last 3 miles. Love running in a group

Morning: 2 easy shakeout, very chilly. 17 degrees, it's that time of year #crunchcrunch

Afternoon: solid practice. warmup drills, then 10 mile 50% with 8x30sec pickups. Averaged 6:26 and cranked out the last few miles. Felt solid, feeling stronger and confident for this 3k time trial.

Afternoon: easy 5 with mark, had a bit of a knee flare-up so i decided to take it easy. still feels a bit tender so i'll probably take tomorrow off, dangit i wanted to do speed. oh well

Afternoon: good speed sesh, the knee felt good so I went through with it. Did 4 8 3 with Aaron. Warm-up, drills, strides, then the first set i hit 65, 2:17, 47. Second set I hit 64, 2:20, 46. Not bad. Cooled down. Gonna probably run more later. Good stuff

Night: 10 miles, 6:12 avg. Wanted to get it over with so went faster

Morning: 4 easy shakeout listening to the Rocky theme on repeat

Morning: 2 easy shakeout, this time with gasoline by Halsey on repeat

Afternoon: cross hollows 50%, ran without a watch and I didn't ask the guys what we averaged so no luck there, but felt good. love the trails 

Afternoon: 10 total, 50% on the dike with strides after. watch is dead, didn't ask for avg pace from the guys so idk that still lol who cares. good run

Afternoon: 5 easy. Just running short and easy til my time trial, just want the legs to be ready

Night: 5 easy miles

Night: pre meet esque run. 4 total with 2x400m hitting 74 and 71. Good stuff

Good time trial for me! Did it at canyon view's track. The goal was to hit 9:00 Pace for 3k and then kick hard the last lap. I hit straight 72's with one 73, then kicked the last lap in a 70. Finished in 9:00.13, which converts to about an 8:42 high. Stoked with it! Wish I could've had a stronger last lap but we haven't done any speed, that time was off of strength and tempos. Thanks to bryan, mark, and jiraa for pacing me. Good stuff today!

Side note: I love seeing the improvement since running in college. In high school I was a 9:43 2-miler, and now in college my new 3k PR converts to about a 9:16 2-mile. Can't wait to see my 5k and 10k times drop as Well!

Took the last 4 days off to recover from a hard XC season. First day back today. Ran 8 out to sunriver and back, 6:48 avg. A lot of the trails we ran on in high school are being developed into housing and other buildings, it's pretty sad.

Aftwrnoon: 9 miles through the neighborhoods, 6:58 avg. Legs felt a lot better than yesterday. Sucks running alone tho

Morning: solid medium long run on the sidewinder, suicidal tendencies, and barrel roll trails. Ran with kale Sharp, an old teammate/good friend of mine. Had some good conversations and laughs, good to see him again. 12 total, my legs are shredded now lol. It's mental

Morning: 4 miles easy shakeout, 2 of it on grass loops. 7:16 avg. Felt super tired from the trail run yesterday, but hey that's why we do shakeouts

Afternoon: 7 miles at 50%, 6:47 avg. it was cold as balls today. Would have ran more but i'm still coming off of my 4 day break. good stuff

Morning: 2 easy shakeout, slooooow

Afternoon: workout. Pretty chill, i like was workouts. Warm-up drills and strides, 2mile warm-up, then 3x1k w 90sec rest, 3x400m w 30sec rest, 3mile cooldown. Hit 3:04, 3:02, 2:58, then hit 68, 68, 67. Felt smooth and chill aerobically. The legs kind of felt the 4 days off last week but I'm in good shape and that workout was quite controlled, easy almost. Played about 90min of intense basketball with the boys after, twas a good time.

Morning: 3 easy, 6:36 avg. Took 2 days off due to some foot pain, I think it's because coach had us do a track workout right after taking a break haha. Foot is all healed, time to resume mileage and not hit the track so early. Probably will run some more tonight

Evening: 5 more miles easy, 7:14 avg with kasey and Francis. Good times

Night: 6 easy, 6:47 avg. Made it hilly