YEEEP

First run coming off indoor. Been doing a lot of cycling and swimming as cross training. feels good.

Second Run coming off break. Felt good

First long run in a while. Felt good. Went about 6:25 min mi

First Official day of outdoor practice. Was nice to have warm weather for a change. Was an easy 6 with Ryan at about 6:20. My legs felt a little tired from the 10 miler I did on Saturday. Werid to think that last year at this time I was mid-way through the season and now I am just barely getting started. Have my first meet coming up next friday which will be interesting.

Was warm and sunny again and was first shirtless run of the year. My legs felt really tired the first 4 miles then Ryan went ahead and I started to feeel stronger through the last 3. Averaged about a 6:25.

Ran at home today because everyone else was at the team's first meet. It was nice to run alone.

Felt really good after the first mile and probably went way to fast. Averaged a 6:05

2 mile warm up with a 2 mile tempo and a 2 mile cooldown. Me and Ryan Mcgorty's first tempo in a while. Was worried about staying consistent and fast. Suprised myself with to 5:07 miles on the road. Not bad for the begining of the season. Tempo's are extremely nice when you have someone there pushing you the entire way.  Legs felt ok still getting adjusted to training everyday.

crosss training day. Was good to build up some strength in my legs

Ran 12 1:00 minute hills on steep grass hill by myself. Felt tired but good to get a hill workout in. had a 2.5 mile warmup and cooldown. 

2 mile warmup with 5 minH 3E, 4H 2E, 3H 1E, 2H 1 E. Had to stop halfway into the 2 because my achilles was giving me some problems. Im transitioning into a new pair of shoes so thats probably why.

Easy run by myself. 

ran at home had to stop and stretch because i am having some trouble areas in my legs. Second week of training and interested to see how i do in the 3200m on friday.

easy run with striders. Legs are finally not sore. They killed all week from doing squats and lunges on monday. Did an insanity insane abbs and did 2 other core workouts during the week.

I wasn't sure how this race was going to turn out considering how it was only my second week back. I warmed up with Adam and Evan. I love racing at dusk and the track surface at Lake Braddock was extrememly nice. I was not looking forward to this race all day but when I got to the line I felt good. I went out really controlled unlike all the other kids in my race and just mainted a even pace thru the first mile. Alex Corbett was leading almost the entire way and I was in the chase pack until lap 6 and 7 when everyone dropped off. I was about 10 m behind on the bell lap and felt good. I wanted the W so I kicked hard. I caught Corbett on the homestretch and won my first race in Virginia. It felt good to catch someone on the bell lap.

Was at my sisters house for the weekend so I got to run at probably one of my favorite places ever. The Petersburg battlefield. I felt good until about mile 7 when the posterior side of my knee started to really bother me. I think it was my gastrocnemius.

My knee is still bothering me. I think its because I just got new shoes. Excited to head to Utah for spring break

was in the airport all day.

It feels so good to be back in Utah again. I got to hit an a.m and p.m run today to try to create less stress on my knee. Got to help out at Payson's home meet, and it was great to see everyone

Did a workout today even though my knee is still bothering me. It wasnt even that difficult but i didnt want to chance geting a muscle strain. 3 mile warmup with 4x 400 and 4 x 200. 

Went to the physical therapist to see what was up with my knee. I guess its just to tight and is pulling at the attachent site for the gastrocnemius. Its probably because my Newtons have me mid-foot striking a lot more than I used to. Its frustrating cause i really wanted to get some hard workouts in at altitude and got back to virginia.

4 easy and i made sure to really stretch my calfs.  I did a speed training session with my aunt which was a big mistake, I dont even know why i did that

Ran on the canal. Was sooooo sore

Finally got a good workout in. I had to wait to do it until 8 p.m. because of hershey track and the high school had a meet. I did 4x1000m repeats at I pace. Those were rough with the 20mph wind and i got a few seconds slow on the last 2. Then i did 4x10 hill reapeats. with a 2 mile warm up and a 1 mile cool down.

recovering from yesterday. Flew back to Virginia today. 

My knee is continuing to pester me. First day running back in Virginia. It was good to catch up with Ryan considering we hadnt ran together in 2 weeks.

Pre race loop with Ryan. Excited to run at our home invitational tommorow

I was really nervous to run the 1600 considering I hadn't ran it since January 14th. The other part I wasn't to excited about was running the whole thing by myself. I led after the first 100m just because the guys in the race thought this was a 3200 I guess. They would have probably gone 4:40 if I hadnt of token over. Ran the open 800 like an hour later and got a 2:03 ha. 

Just did 7 miles by myself. It was rainy and I got soaked.

This was such a weird workout, I dont even know where my coach got this idea. 2 mile warm up and cool down with 6 500 meter repeats. We only times the 400 of it because we strided into them. It was downpouring the whole time and frigid. Still managed some 65's and 64's though

Really bad thunderstorms so practice got cancelled. I waited until 8 to run because the rain stopped. It was such a good run. I felt great. My legs weren't hurting anymore. I could have ran forever. Really good confidence boost after having 2 weeks of knee pain.

2 mile warm up with 2 one mile tempo's and a 2 mile cooldown. Went two 5:00's with Ryan. Makes hard workouts a lot easier when you have someone there pushing you the whole way.

I went out way to fast on this easy day. I feel so good the day after hard days though. Ran by myself.

This was a twilight meet. I thought it would be cool, but I hated it. First you couldnt do anything all day cause you didnt want to waste your energy and second of all, the meet didn't get over until 1 AM. We won the 4x800 and qualified for states which was cool. We ran an 8:01. Then Ryan, Adam, and myself ran the open 800 for some reason. This was 10:00 at night and We all got seeded under 2:00. Ha man it was crazy

Ran the first 4 a little slow with adam then left and ran the last 3 a lot faster.

Hot day. On the warm up today I felt awful. One of those off days. WOrkout turned out pretty good I guess. 2 mile warm up and cool down, 12:00 tempo followed by 6x200. Tempo felt good but didn't know how fast I was going. The 200's were all pretty fast. 31,31,31,31,30,29 

Did 2 miles later tonight to lossen up and a 30 min core workout

Today was the Jv meet and coach G asked me to pace a teamate to his last race of his senior year. His previous PR for the 1600 was 5:43. He wanted to get a 5:30. I was keeping him motivated the entire way and he pulled it off in 5:30.6, it was great. I then went on a hilly run with Adam and o man my legs are tired from yesterday

Felt relaxed yet tired. Southern Track Classic is going to be great.  Never ran the actual 2 mile before, so we will se how it goes.

What a starnge friday. When we first got down to the meet it was like 90 degrees and super humid. My race wasn't until that night so i just kept in the shade so I wouldnt melt. Well then about an hour before the 2 it started to rain, like really rain. It was a flood then it stopped. Then it started again but it had ligthing with it. So we all thought the meet was going to get cancelled but it just got postponed. We stepped onto the track for my race at about 10:00. This was an actual 2 mile which i had never raced before. The gun went off and everyone crashed into each other. I went down hard on the track and they fired off the gun again so we got a restart. I got out a lot better the next start. Through the first mile I was more towards the back of the pack, probably 12th or 13th. My legs were so tired and my hamstrings felt like they were on fire. Then after the mile I started to move up position wise. This happens every 3200m race I run. I dont increase my speed at all its just everyone else slows down. Then with 2 laps to go I punched it. Ended up 5th. Wasnt really happy with my time but It wasn't bad considering teh circumstances.

Me and Ryan ran on the boardwalk of Virginia Beach. Talk about a sea level run. It was extremely hot and humid and the water felt great afterward.

A.M. 4.5 easy 

P.M. 6 easy with Adam

Today was a hot one. It was about 93 and the humidity was not very nice either. We had a hard day today.  Did 2 miles warmup then 2 sets of 3 H 90 sec E, 2H 1 E, 1H, 30 sec E, 30H 90 E. Cool down afterwards. 

Easy day. Boy my legs were tired.

Man my legs were tired today. I dont even know why? It was very humid and I barely made it.

warm up and cool down. 4x400m @ 68 and then micheal jordan workout which is 200 then 100 rest then 300 then 200 rest. went 70, 68,68,68 for the 400's and 30,30,30,29 for the 200's. 46,45,44,43 for the 300's

A.M. did 5.5 at Burket lake, it was realy muddy around the lake but it was great to run on dirt. Kinda sad I wont be able to run there next year for cross country

P.M. 4.5 Had to break up my long run today just cause my legs hurt so bad from yesterday

2 mile warm up then 10x200m. Went 30,30,29,29,29,29,29,28,28,27. 2 mile cooldown. I feel great coming of last week. Hopefully that feeling stays the rest of the week. 4x800 on thursday and 1600 and 3200 on friday. Did a insanity insane abbs

really tired. Ran at E pace

easy pre-race with striders.

Ran the 4x8 at conference meet today. I felt awful all day. I had allergies from the devil. I went home a slept and something must of worked out because I pr'd and ran a 1:59. Our team ran a 7:57 which is pretty cool to break 8. 

Ran the 1600m and 3200m at conference today. Was really tough running today being so sick , but Im glad I choose to because we upset Westfield and won the conference title by 1 point. I ran 4:24 in the 1600 despite wanting to die. And an hour and a half later ran the 3200 which went out so slow that I just took the lead and held it the entire way. I realized that some kid out of the slow heat had run a decent time so I wanted to make sure I beat him. I was seeded 3rd in the 3200 but the top 4 guys including myself had all run the mile. Everyone was pretty close to me until I took off with 700m to go. I was flying. It was cool to go to ihop with the team afterward and celebrate a conference title.

Was completley dead

Did a workout in the morning. 4x400 at 64 then 8x200 went about 29s and 30s. A few more later in the day

Did 4.5 in the morning and 5.5 for practice

Easy day for races

4x800 went 3rd at regionals 7:56

1600m: 4:21

3200m:9:28

at 6:19 pace. Went way to fast and my legs are dead

way to fast for an easy day

2 mile warmup 

7x300m was pretty tired, hit 46

1.5 cooldown

easy

ready for states. Legs feel awful

4x800 went 4th in state. 7:57. Really cool to be on a really good rela team.

3200m: felt awful the entire race. compelelty dead, pretty dissapointing 9:33

1600m: felt ok during this race only ran a 4:25

pretty dissipointing state meet for me, I believe it came from the lack of quality training and mental preperation. Ready for a great cross season.