STS

PM: 5-Mall Drive. First run back from being sick. It was pretty good, even though it was a little hard to breath and my legs felt a little weak.

PM: 6-Middleton. Good run with the team...well some of them...again. I've discovered latley that running with people is better than running alone most of the time.

PM: 5-Mall Drive. Pretty normal run. My legs kind of hurt like the very beginning of an injury. probably just woose-itis, but i'm going to take care of it as if it were an injury by stretching and massaging/rolling.

PM: 6-Greensprings. Ok run. Still getting back into things.

PM: 9-Desert/Striders. I don't want to comment on this run...

PM: 5-Shoe Run. Good run that's all I have to say. Mostly cause it was cool to have Danny with us.

PM: 6-Foremaster. Surprisingly I felt really good. It was a tempo run at a 6:00ish pace for five miles, then one cool down mile. Took it up foremaster which was hard but we recovered quick and kept the pace going.

PM: 8-Coral Canyon. Normal running.

PM: 5-Coral Canyon Boulevard. Good run, late at night, i think it was mostly in the sub 7:00 pace, so it counts as a true run, but i'm not sure.

PM: 6-Mall Drive + add on. helped the girls hit their tempo for the most part. good run at a solid 7:20 pace the whole time. Coach got answered to junior prom which was a good surprise.

PM: 8-Random/Striders. All over Washington City while i took my brother to various places. good run, felt good.

PM: 6-Foremaster. Good tempo run at a 6:00ish pace. up and down the crappy hill again. and my calves hurt afterwards.

PM: 5-Shoe Run. good run, we left the "trail closed" sign on the ellsworth's door and i was contemplating jumping in sandburgs.

PM: 8-2nd lap of the St. George Half Marathon with Coach Holt. Did a short half mile warm up then started with him at 5:30ish pace. It was pretty tough at first but who's to complain I only did 6 miles, and he was on his 8th when we started. Did a lot of passing and i had to keep yelling for everyone on their first lap to move over, but hardly anyone listened so we were running on the dirt half the time. Kept the 5:30 pace for a lot of the time, and saw a bunch of people some who thought i was actually running in the race. then i went home and finished with another two miles. Good day.

PM: 6-Foremaster Hill. First hill work out in forever. It was fine until the fourth one when my upper body started to stress and i came out of the relaxed position. But it was good over all. My butt was really sore the next day though.

PM: 7-Prostitute Loop. I don't know if this is the official name but that's what we named it today. Up around grapevine area almost by the maverick and the freeway through dog town and then back on telegraph. Good experiment with a new run.

PM: 9-Dixie State College/Striders. Barefoot miles at the college field, and striders while we were there. feeling kind of sluggish.

PM: 6-Mall Drive + 2x800. Helped the girls out with their tempo today at a 7:30 pace then extended around the 800 loop twice to get our other mile.

PM: 6-Formaster. Tempo at about a 6:00 pace, a little slower on the uphills and a little faster on the down hills. It was a good run overall even though we were not feeling the greatest and up to it. but we still hit the times ok.

PM: 6-Staheli Farm. In between dropping off our dates and picking them up again we (those in my junior prom group) went to Michaels house and ran this quick loop just in time to get back home, shower, get our tuxes on, and pick up our dates for dinner.

PM: 8-Old Man Hills. Another hill work out but this time over by old man neighborhood except we actually don't do it on the old man hill. imagine that. 200, 400, 800 hills x2. Good work out until the second 800 I just died for some reason. My lungs were burning and my legs were burning.

PM: 8-Nichols Peak. Holy crap can someone bring me a blowdryer? it was so cold and windy out there today. definately not as bad as kanarraville, but colder. I was dying out there. but it was pretty cool cause i found an ipod on the ground and took it home and it actually works!

PM: 6-Desert/Striders. Great run. that's all i have to say.

PM: 6-Mall Drive w/extention. Helped the varsity girls with their tempo then went back and ran with the other girls, who could be varsity, and helped them with their tempo just so we could get some more mileage in.

PM: 6-Foremaster. The best tempo we've had so far. kept the pace really strong up the hill and used the downhill really effectively. 5 miles at a 6:00 pace, with a half mile at a sub 5:00 pace.

PM: 9-Dog Town. Planned on running to wal mart and back but ended up meeting michael and devin on the run. they convinced me to turn around even though i won the rock, paper, scissors. We ran up by coaches house, beat up some little kids, and then we split and i ran back home. I really didn't beat up some kids.

PM: 7-Sunrise Tire Hill. Good hill work out. 5 of them, one more than last time, at a strong pace.

PM: 7-Prostitute Loop. I can tell my old shoes are about ready to retire. But what a run. I found a bike pump and a lighter.

PM: 8-Foremaster. It seems like our tempo's are getting faster and faster. We hit the first mile a little slow, then got a faster time on the second mile even with the huge hill. our third was easy cause it was all steep downhill. and we kicked the last mile really well. then we went down on mosquito trail and up on industrial to add mileage.

PM: 6-Mall Drive. Tempo with Kaylee. She was really pushing it well. Almost a 6:30 pace for most of the way.

PM: 6-Washington Fields. Average run with the guys, and kaylee. Coach sure has a colorful side.

PM/AM: Went out at midnight for a ten miler in coral canyon.

AM: 3-Arctic Circle. First morning run in forever. It feels amazing. But nobody showed up. Kaylee and I ran for a while until we met Devin. Corey and Ryan were late, and Micael, Trevor, Casey, and Coach didn't even show up.

PM: 9-Old Man Hills. 3x800, 2x400, 3x200. Just a steady uphill but we were hitting way good times! Feeling tight and fatiqued so i stretched.

PM: 8-River Run. We decided to go check out the trail where it got demolished from the flood. It is totally gone and ruined so you can't even go on it at one part. Just a total drop off next to the cliff. Then did some amazing rock climbing and running through weed fields (as Devin called them) to get back on the other side of the trail. coolest looking place. Makes for good beach volleyball if you ask me.

PM: 6-Washington. All i can remember about the whole run was almost being squashed by a pick up truck and then smacked in the face with it's side view mirror. That was a close call!

AM: 3-Coral Canyon.

PM: 5-Time Trial. 2x DI, and 1600 around track. Got a pretty fast time, but i'm definately going to have to get faster. But it's not even the beginning of the season yet, so i thought i did pretty good.

AM: 3-Arctic Circle. Good run to get the crap out of my legs. Surprisingly everyone that was supposed to show up did. Even Corey at 6:00!

PM: 7-Shinob Kibe. Not the greatest run since it was right after our time trial and my legs are killing me. The roller coasters especially hurt.

PM: 10-Washington Fields Loop. Went over to Devin's house at around six and ran around foremaster and across the bridge on River Road. Ran all the way through Washington Fields but had to stop at Dyllens house cause Devin's bowels don't function the same as you and I. And across the other bridge on Washington Fields Road, through the industrial parkway and back to the high school. Ran the last three miles at roughly a 6:00 pace. The first was 6:20, the second was 5:55, and the third was 6:02.

AM: 7-Repeats. 2xDI, 4x1000. Good work out. Goal time was 3:15 for each one. First was 3:09, as well as the second, third was 3:08 I think, and I have no idea what my fourth one was. Help me out coach.

PM: 3-Coral Canyon. Average run at 10:00 at night.

PM: 7-Sunrise Tire Hills. Not that great. Started feeling sick yesterday and my lungs weren't feeling good. But i stuck it in there for the first four and died on the fifth.

AM: 3-Arctic Circle.

PM: 7-Hospital. Good run with the varsity crew minus Trevor, Devin, and Ryan. So pretty much over half of our varsity was missing, because of Men's Choir.

PM: 8-Washington Parkway. Average run without anything special or horrible happening.

AM: 3-Arctic Circle.

PM: 6-Green Springs. Average six miler getting ready for the dog town half marathon tomorrow. 

AM: .5-Warm Up, 13-Race, 1.5-Cool Down.

AM: 3-Arctic Circle.

PM: 7-Middleton. Average run over into the industrial park of St. George. Nice to come expecting thousands and get surprised with this.

AM: 3-Arctic Circle.

PM: 6-River Trail. Saw the obliterated trail from the flood during Christmas. Felt like a long and dragging run. i need to feel fresh for our first meet coming up next week.

AM: 3-Arctic Circle.

PM: 9-College Barefoot/Striders. Felt really slow and tired today. Don't know what to do except sleep, which would mean not doing my homework. Not really an option.

AM: 3-Arctic Circle.

PM: 7-Repeats. 2xDI warm up, 4x1000. Thousand time were 3:11, 3:11, 3:11, and 3:03. Goal time was 3:12.

AM: 3-Arctic Circle.

PM: 7-Washington Dam Road. Felt tired and slow, but surprisingly lifting and plyometrics changed that feeling.

PM: 12-Coral Canyon. Ran after Preference so I was kind of out of the loop. But ended up getting a three mile tempo in at the end.

AM: 3-Arctic Circle.

PM: 10-Old Man Hills. 3x800, 4x400, 4x200 with equal recovery. Started to get some breathing and stomach problems during the last 400 and didn't hit it quite well, but came back with strong 200's right behind Trevor and Corey. Turns out i really just needed to take a dump and I stopped hurting.

AM: 3-Arctic Circle.

PM: 7-Intervals. 2xDI, 5x3:00, 2x200. The 3:00 section were about a 1000 every time and then we hit the 200's at an all out pace. Pretty hard workout but I'm glad i still feel good.

AM: 3-Arctic Circle.

PM: 6-Dirty Sock/Striders. Felt kind of sluggish, especially during striders. Trying to stretch out all the crap in my legs.

AM: 3-Arctic Circle.

PM: 9-Greensprings Loop & Extension through Sanburgs/2x200. Felt better today but still tired and a little sore. 200's were so slow even though our effort was a lot harder.

AM: 3-Arctic Circle.

PM: 7-Desert Hills All Comers Meet

Race: 1600, Time: 4:33? Place: 1st, Distance: 1.63 warm up, 1.00 race, 0.50 cool down.

Race: 3200, Time: 9:57? Place: 2nd, Distance 1.26 warm up, 2.00 race, 0.50 cool down.

PM: 12-Coral Canyon.

AM: 10-Repeats. 2xDI, 5x1600 w/5:00 rest. 5:14, 5:10, 5:07, 5:08, 5:02. After the meet on friday i was still kind of sore, and this work out didn't help one bit.

PM: 3-Coral Canyon.

AM: 8-Dog Pound/Striders. Took the run up under the free way then along the back road to the other overpass and went down main street to the dog pound, then left over to the new trail, then up costco road to finish. Plyometrics hurt so good today.

PM: 3-Coral Canyon.

AM: 9-Threshold. 2x(2x1000, 4x200). 1000's at 3:25, 200's at 0:33. Pretty good easy workout that still got us breathing.

PM: 3-Coral Canyon.

AM: 10-Repeats. 2xDI, 2x600 at 1:42, 3x400 at 1:06, 4x300 at 0:49, 6x200 at 0:29.

PM: 3-Coral Canyon.

AM: 6-Spilsbury Mortuary. Drove into St. George by the Airport Hill Road and ran back to the high school with Corey, Devin, Ryan, Michael, and Manu. After plyo's Ryan drove me and Kaylee back to our car and we went home to tend to our broken bodies. Actually i'm feeling a little better than i have this whole week.

PM: 3-Coral Canyon.

PM: 12-2450 & Back. Around noon i left and ran into Washington, (I didn't walk the hill), and followed telegraph until 2450, then took it down past the park and almost to Riverside Drive, then flipped a U'y and took it on back. Did a three mile tempo with a time of 18:31. I think that was pretty good considering i had to run over the telegraph hill. so about a 6:10 pace for the last three miles.

AM: 8-DSC Loop. Ran down river road until 700 south and then took it over and up past the college then back over to river road and on back to the high school.

PM: 3-Coral Canyon.

AM: 3-Arctic Circle.

PM: 10-Intervals. 5x(4:00 at 5:08 pace, 3:00 at jog). I'm pretty sure we hit the right distance. Good workout to get ready for this weekend.

AM: 3-Arctic Circle.

PM: 7-Washington/Striders. Can feel some plantars acting up, but that always happens when i run more than five miles with my Brooks.

AM: 3-Arctic Circle.

PM: 6-Double Churches/4x200. Nice easy run with a little "freshman race" at the end to take care of some business. 200's were quick and not that hard so they were good. Ice bathed today and it felt good on the legs. Hoping to be a little fresh for the meet tomorrow.

AM: 3-Arctic Circle.

PM: 3.75-Pine View Invite. Right as our race is about to start the wind and rain pick up and we race in the worst weather immaginable. Time was ok, but i'm upset at what place i got, letting Matt Wright and Danny Stephensen beat me!

AM: 4.75-Pine View Invite. 3200 went much better today than the 1600 yesterday. State Qualified by 15 seconds, PR by 14 seconds, and 2nd place overall. I felt amazing! The rain wasn't bad at all, infact I liked it better than a dry race.

PM: Ran the 800 in the medley and either got 4th or 5th we're not sure yet, 1st in our heat by a long shot though. I was in third at the beginning of my 800, and by the end they next guy was over 50 meters back. Then I was put in the 4x400, second leg and I just tried not to get last. I got the baton and I was in last, I passed one person, Trevor passed two, and Dyllen passed one.

AM: 3-Arctic Circle.

PM: 8-Reverse Washington Parkway. Legs hurt way bad today so I stretched and lathered my legs in myocite. (The equivelent of wintercrest). They feel better after all that but not great.

AM: 3-Arctic Circle.

PM: 10.5-Intervals. 5x(1600 at 5:08, 3:00 at resting jog). Work out didn't feel great, but we were hitting pretty close to our time, I can't say it was exact, but it was close. Then Tevor, and I, along with Kaylee, JP, and Stoner went over to Desert Hills and watched the JV race.

AM: 3-Arctic Circle.

PM: 9-Desert Snake/Striders. Up through Middleton and through the Desert almost up to where Corey almost got bit by a snake this summer. Pretty chill run, felt tired at the end, but then I almost beat coaches record of 5 wins in Striders. 4 of them in a row. Lifting and Plyo's hurt but I was glad to do it.

AM: 3-Arctic Circle.

PM: 8-Repeats. 10x(400 at 1:09, 1:00 jog). Hit our times really solid all the way through the workout. Felt good and bad at the same time. My shin has started to hurt and I keep saying I"ll commit to taking care of them, but I am so lazy. From now on my goal is to stretch after every run either at home or school, and roll out my legs a couple times a week.

AM: 3-Arctic Circle.

PM: 12-Telegraph. Did the run way late at night when there were no cars out. It was really lonely going up and down the telegraph hill twice and very windy. Nice run with a quick finish. Feeling ok.

AM: 3-Arctic Circle.

PM: 8-River Trail Backwards. Ran on the demolished trail and did a little "off roading." Good run but lifting and plyos were killers!

PM: 9-Track. 2xDI, 5x(2:00 hard, 1:00 easy, 1:00 hard, 0:30 easy, 0:30 hard, 0:30 easy).

PM: 3-Coral Canyon. Didn't wake up this morning for practice cause I am exhausted. So I ran at home in the evening.

AM: 3-Arctic Circle.

PM: 8-Devils Run/Striders. This run isn't necessarily named for the toughness, but for the milage. 6.66, but we extended a little further up by the freeway to make it 7.

AM: 3-Arctic Circle.

PM: 6-Target/4x200.

AM: 3-Arctic Circle.

PM: 5-Pine View Time Trial. 2xDI, 1600. Race was cold and in a little wind. I got a PR for this year, so i'm feeling good about qualifying for state soon!

AM: 12-Coral Canyon??? Trevor and I tried to get up in time to bandit the run 4 kids, but woke up too late and went out to find people already running past my house. We passed all the runners up to the finish line and talked to some guys, then went on a freezing 10 mile adventure, with a 5 mile tempo somewhere in the middle at just over a 6:00 pace.

AM: 3-Arctic Circle.

PM: 8-Intervals. 2xDI, 5x1000 at 3:07. But I hit all of them just below that.

AM: 3-Arctic Circle.

PM: 7-Target. Got back in time to run, (be in charge of), the JV meet.

PM: 8-Threshold. 2xDI, 2x(1600 at 5:34, 200 at 0:35). But we hit the miles at 5:21 and 5:25, and the 200's at 0:29-0:31.

AM: 3-Arctic Circle.

PM: 6-Shoe Run/Striders. Easy milage for the race tomorrow.

AM: 3-Arctic Circle.

PM: 4-Dixie Invite 1600. Hot day with hardly a breeze, dry mouth the whole race, but i got a PR by two and a half seconds.

AM: 4-Dixie Invite 800. Went in seeded 3-3, and that's what i got. I stuck behind Trevor and Danny, seeded 3-2 and 3-1, as best as i could the first lap then gave whatever i had left. Got a PR by 4 seconds. Then i ran a 54 in my 400 for the 4x4.

PM: 7-Repeats. 10x400 at a 1:07 with 1:00 rest in between.

PM: 3-Arctic Circle.

AM: 3-Arctic Circle.

PM: 4-Panther Relays. DI warm up, 4x800, 4x400, 4x200, 4x100, Distance Medley.

AM: 3-Arctic Circle.

PM: 6-Double Churches/Striders.

AM: 3-Arctic Circle.

PM: 3-Desert Hills. hard 800 which i'm not too happy with. but my 400 in the 4x4 was ok, except for my first hand off. Then we didn't get a time because we dropped the baton on another leg. It was disappointing.

AM: 7-Telegraph. Ran out on telegraph and surprisingly, my arches weren't giving me problems in my brooks, cause i had my arches taped to help with a little of pain in my shins.

PM: 3-Razor Ridge Park.

AM: 12-Telegraph.

AM: 9.5-Repeats. 4x(2x200, 1x400). 400's at 1:04, 200's at 0:28ish.

PM: 3-Coral Canyon.

AM: 3-Arctic Circle.

PM: 7-Telegraph/Striders.

AM: 3-Arctic Circle.

PM: 6-Somewhere/4x200. Can't remember where we ran, but the 200's were quick when we got back.

AM: 3-Arctic Circle.

PM: 4-Snow Canyon Invitational. I won without a challenge because there weren't any other decent runners. But I'm upset with my time, I guess it's cause I had no one out there to push me.

AM: 3-Arctic Circle.

PM: 6-Desert Hills/Striders. Went to pick up the Suburban for tomorrow out in bloomington and ran from Desert Hills High School for a change of scenery. Ran out to some sand hills and through some neighborhoods to do some grass striders. Good run to get ready for tomorrow.

PM: 4-Davis Invitational. I ran a little slower than my PR, but i should have been much faster. I had all the competiton I needed I just couldn't pull through the last 400. splits were 1:04, 1:06, 1:09, 1:09. Came through the first 800 at 2:10, perfect pace for a great time, and couldn't quite push the 3rd lap like I know I need to, and my last lap just sucked. But I'll put this out of my head and run a great time at BYU next week. My 800 was a 2:04, I'm not even going to comment about that one.

AM: 3-Arctic Circle.

PM: 8-Track. 2x(2x200 equal recovery, 1x800 equal recovery, 1x300 with 900 recovery). starting to taper a little with these kind of quicker work outs.

AM: 3-Arctic Circle.

PM: 7-Track. 2x(1x5:00 at tempo 5:25 pace with no recovery, 1x200 at R pace (0:32), 1x200 at F pace (whatever)).

AM: 3-Arctic Circle.

PM: 8-Greensprings/Striders.

AM: 5-Mall Drive.

PM: 3-Arctic Circle.

AM: 5-Got in a 2 mile warm up, raced, then a barefoot mile afterwards. Race wasn't great. After a 4:41 first mile, I died and only ran a 5:12 second mile.

AM: 2-800. Set a new PR and a state qualifying time in my 800. 1:59.26

PM: 4-1600, 400. Didn't do as well as I would have liked in the 1600 with all the competition around me, I just couldn't pull through the last lap, then we lost the 4x4. I only ran a 53.3.

PM: 4-Relays. 2xHearts, 3x200, 2x100. Holy cow our mileage went down this week!

PM: 6-Shoe Run/2x200.

PM: 5-Warm up, 1600, Cool down/Warm up, 800.

PM: 4-Warm up, 3200, Cool down/Warm up, 400. Paced Ryan and Devin to state qualify in the 3200, and i got a PR in my 400 in the 4x4, which we lost to Snow Canyon by less than a second. But we still won Region 46 to 91.

PM: 6-River Trail to Washington Fields. Horse flies all over! But good to really wind down at the end of the week.

PM: 7-Track. 2xHearts, 2x(800 at 2:25, 200 at F, 300 at F) F=fast. Helped Byron and Art get a sub 5:00 mile, by letting me and Trevor take the first 800 with them, and Corey, Ryan, and Devin take the next. Byron got a 4:54, making him the 9th freshman in PV history to break 5:00.

PM: 8-Wendy's. Eh...

PM: 6-Track. 2xHearts, 2x(2x200 at F, 1x5:00 at a 5:15 pace). I actually brought my spikes today!

PM: 4-Provo. Worked on some hand-off's and stuff at Provo High, then ran back to our hotel for the night.

AM: 3-1600. PR'd by 4 seconds and scored a point for our team. I thought I raced really well.

PM: 3-Medley & 4x4 Preliminaries. Qualified in the 4x4 for tomorrow with a 3:29.99, but not in the medley due to my poor performance in the 800... 2:04.

AM: 3-3200. Went with the lead pack for about a mile with a 4:44, but died for the next mile and moved from a 6th place position to 12th.

PM: 2-4x4. Helped my team PR by 4 seconds. Got a 3:26 and finished in 3rd.

PM: 6-Target Loop. Thought I would be done running for a while, but we got invited to an elite meet in Albequerque, New Mexico. Doing some running this week and next week until that is over.

PM: 9-Desert. After an awesome PV day we went for a run just because, even though I'm not going to Albequerque anymore. Now I get one week off, before summer practice on June 1st.

AM: 3-Hell's Hole. First run in a while, and starting out slow. Good to meet the new team as the team captain, but it was kinda weird being in charge of everyone.

AM: 4-Ball Fields. Did 3 barefoot miles that went by pretty quick, then coached at the kids club and got in another mile. Good to see kids this year that like running!

AM: 3-Turtle Creek. Taking it easy this first week of practice. It's pretty nice, but I can't wait to get into some sweet workouts.

AM: 3-Coral Canyon. Good, quick run.

AM: 3-Turtle Road. Good, easy run.

AM: 4-Telegraph Hill. Had to be home early so I ran home from practice. Good pace, 7:00 average.

AM: 4-Dirt Track. 2 loops on the dirt mile. Focused on keeping a good pace, first one 6:50, second one 6:40.

AM: 3-Grass Loops. Ran with a bunch of the guys, a lot of them are in line for a varsity spot. Good pace. Had fun at the kids club and did a lot of running during Capture the Flag and Ultimate Frisbee.

AM: 4-Grapevine. Ran with a couple of the low varsity, top JV guys, and Art and Matt who might not be with us this season. I'm starting to really miss the old crew. We had four guys graduate and Devin is gone at Boy's State, and Casey and Michael are gone on the Trek. So I'm literally alone right now, but I'm bonding with the new team!

PM: 4-Coral Canyon. Late into the night, I think it may have been considered sunday... But had to get my run in.

AM: 4-Turtle Trail.

AM: 4-Washington Parkway. Shortened the run to go by Maverick and ran with a bunch of the top ten'ish guys.

AM: 5-Dirt Mile. Kept a good pace again this week. 3 miles on the track, and 2 to and from. 7:18, 7:04, 6:51 for the three on the the track. Matt set his 3 mile PR today during practice!

AM: 4-Grass Loops/Kids Club. Good run, kids were hilarious today!

PM: 6-Mayor's Loop. I think that's what it's called. Ran with Corey, Ryan and Coach. Trevor was supposed to be there, but wasn't. Good to be with the old guys.

AM: 4-Turkey Farm. Met at Middleton with like 10 other people. We got killed by the hill, and a couple of the guys stayed with Coach, Devin, and I.

PM: 6-Coral Canyon.

AM: 4-Hell's Hole.

AM: 6-Dirt Track. Ran up to the mile track by Maverik, and did 3 laps with the team, and another one with Devin, Coach, and Steve. 7:22, 7:04, 6:59, 6:56 respectively.

AM: 6-Greensprings/Striders. Went longer than most the team, I say most because some went too long on accident, with Coach. Had really interesting talk about religion and life. Then did some quick striders on the grass. It felt really good today, even though it was really hot!

AM: 3-Grass Loops. Today i just wasn't feeling it. Felt tired, slow. Maybe because I'm going to bed past 12:00 every night... And I couldn't do anything at Kids Running Club, so I just let some others be in charge.

AM: 4-Washington Fields. Trevor came and ran with us, and it was fun to catch up.We had a lot more people show up today than any other friday.

PM: 9-Telegraph to DI. Went out late after a busy day, and ran with practically no traffic on the road. It was nice and cool too.

AM: 5-Washington Parkway. Went with all the guys until Maverik, and then Devin, Corey, Coach and I took it up a little further. It was good to see Corey, especially in the shoes I sold him!

AM: 4-Greensprings. Went a pretty good quick pace with Steve and Timmy and Colton, since Coach was running with the girls today. It was a fine run.

AM: 8-Dirt Track/Striders. Went up wtih the team and did three laps with them, then Coach and I added two more laps. Striders were good and quick.

AM: 4.5-Grass. Three miles of grass loops, and some more miles and kids running club. It was fun to watch their first race!

PM: 10-Dixie Center. Took off towards Bloomington. Aaron, Steve, and Bill all started killing the pace from the beginning, and I didn't know whether I should go with them, or stay back with the whole crew. Then Bill and Ryan fell off, and we met back up with Steve and Aaron at the park. Then we all started to kill the pace. It seemed like everyone wasn't really feeling good, But Aaron, Coach, and I kept going and it felt really good and fast.

AM: 6-CC Rollercoaster Ridge. Everyone...well not really...met at Heritage Park to change up the scenery. Ran up to the freeway trail, and then up onto the ridge. At first we were planning an out and back, but we thought we would be pretty close on mileage if we took it all the way across the ridge and down telegraph. Turned out we were only about a quarter mile under 6, so we extended up to the church.

PM: 5-Coral Canyon.

AM: 6-Coral Canyon.

PM: 5-Garden City. Ran out on the Trail from Ideal Beach Resort out the same direction as the bike route for the Bear Lake Triathalon. Went a mile with Kaylee and my cousin Megan, then Kaylee and I kept going for a five miler.

AM: 1.5-Bear Lake Triathalon. The whole Boyer family, stemming from my great grandparents, participated in the triathalon. I got 2nd overall behing Paul, who does triathalons and has a $2000 dollar bike. It was a quarter mile swim, a six mile bike, and a one and a half mile run. I was 5th out of the water, 3rd back from the bike, and 2nd overall. I got the fastest time on the running section, and may have been one of the fastest bikers because I was in 2nd for most of the bike ride, until I got passed by my cousin Aaron at the last quarter mile. but then I passed him easily in the beginning of the run.

PM: 3-Ideal Beach Resort. The grass loop around the resort was exactly .60 of a mile so i did 5 laps in the middle of a rain storm. It felt great.

AM: 7-Hell's Hole. Got a run in to start out the week before I have to leave for Trek. It was good to be back with the team if only for a day before I leave again.

PM: 5-Coral Canyon Boulevard. Got a quick run in after the Trek. Got back a little too late to make it to club run.

AM: 8-Reverse Marathon Course. Got up just far enough to hit one big hill on the trails. It was good to be with Trevor and Ryan today.

PM: 10-Telegraph. After missing a couple runs this week and last week I decided it wouldn't hurt to go a little longer. It was good, but felt really long, and slow.

AM: 10-Highway Junction. Ran out with coach and Devin. We had two mile of tempo, so we decided to start at the top of the hill and let it start us out quick. I did ok during the first mile, I was falling a little behind but I kept it ok. Then at the bottom of the hill I died. My back was spazzing out and was affecting my breathing. I don't know what's wrong... well actually I do, I just don't know why it's lasting this long!

AM: 7-Greensprings/Striders. Kind of a test run to find a new seven mile route. It kind of worked but we were a little short. Had two miles at tempo ...well sort of... just went with level two boys during their tempo. My back and breathing was much better today.

PM: 3-Artic Circle/Lifting. Timmy, Casey and I had a little bit quicker pace than the rest of the guys were up for so we took a break in Artic Circle for a cup of water. Luckily their policy wasn't "No Shoes, No Shirt, No Service." But then the others decided to be tough and not stop for water, so we had to catch back up to them. Lifting was good, I only did two sets cause it was my first time.

AM: 7.75-Hell's Hole Rolling Hills. 4x1:00, 3x0:30. Started the minute hills with level 2 boys, and our depth is looking pretty good this year. Then went two more minutes with coach. I didn't feel good cause my back was screwing up my breathing again. But I pushed through it and got a little further every time. Then the 30 second hills hurt, I was getting fatigued by the end but I kept pushing hard, and got a little further every time again. Ran further up the trail for mileage, I really couldn't get my breathing down going out, but coming back I calmed down a bit. The hill back out really killed, but I recovered quickly once we got to flat ground. It was a pretty good workout, even though I didn't feel to great!

AM: 3-Grass.

PM: 10-Dixie Center. Not as many people as last time I went, and not as fast either. But it was fun.

Well I'm grounded from running for a couple of days, so we'll see what happens...

AM: 5-Washington Parkway. Got up for a quick run like usual before we all head out to camp. It was hurting since I took some time off last week.

PM: 5-Lake Loop. Tried to take it around Pine Lake, but we couldn't find any trails, so Coach, Devin, James and I pretty much made our own path. It was good though.

AM: 12-Canyon Overlook. Devin, Coach and I woke up a little earlier than everyone else and went up to the overlook, then turned on a smaller trail that reminded us of running in Oregon. It was way muddy, and rainy, so we got covered!

PM: 3-Lake View. Around the lake with the team and back again.

AM: 6-Long Canyon. Up the long hill trying to keep the team together, but some just fell off. Colton did really well though! Devin, Coach, and I kept going a little further and started getting into the steeper hills, it was nice to turn around and go all downhill on the way back.

PM: 3-Lake View. Same as yesterday.

AM: 6-Down Road. Tried to run as a team the whole time, and it worked, some people were getting antsy, and some weren't feeling to great. But we did the best we really ever have.

PM: 8-Devin picked me up from work so we could run from his house. Took it down dog pound road first to try to add mileage, and decided to stop by Jared's to see if he got his run in yet. The three of us ran over Coral Canyon hill to my house and added a little to get mileage, then crashed in my living room for a while. It was super hot today despite the overcast sky.

AM: 14-Washington Fields. Well we ran through the Fields, but most of the run was in Little Valley. Just kidding, but we really went pretty far out. Two miles at like a 6:00 pace, and the run was a quick pace overall. Tried to ice bathe, but didn't have enough ice, but I felt a little benefit from it. Rolled out my calves with the stick and then the foam roller, cause I started to feel some shin splints starting today. They weren't bad at all, just want to catch them early.

AM: 7-Grapevine/Striders. Feeling kinda tired today, and sorta lazy. I don't know how I even got through just 7 miles.

PM: 3-Arctic Circle. So hot! I didn't believe it was possible to sweat that much, especially for Casey. Lifting was good, and Plyo's too, but I was hurting way bad for some reason, so I took the stick and rolled out my legs when I got home, I would have foam rolled but I didn't have it with me thanks to Rachel ;)

AM: 9-Hell's Hole. 6x1:00, 8x0:30. Left fork rolling hills. It was good, the team is looking amazing! I'm super proud of Casey, Jared, Timmy, and Colton. I was doing ok, a couple of the hills I fell a little behind, but I would bring it right back the next hill. The thirty seconds were easy to do, but killed to try to recover from. Felt like a piece of crap before the workout, surprisingly felt better after. But then I went home and I could barely move, my legs are shot. Good thing Rachel returned my foam roller!

PM: 3-Coral Canyon. Quick run in the night, kinda fatigued.

AM: 3-Grass. Down on the soccor fields. Then came back for the last day of kids club running. Some sweet competition.

AM: 9-Turkey Farm. 4x(2:00 T, 1:00 R, 1:00 T, 0:30 R, 0:30 T, 0:30 R) T=Tempo, R=Rest. Good workout. Colton, and Casey did really well. Along with Timmy and Jared. They were close behind most of the time. Too bad Devin wasn't there.

PM: 6-Coral Canyon. Looped around and down Telegraph with a little extension of my own.

AM: 14-Washington Fields. Met at the High School for the first time this summer. Well for an actual run. Three mile tempo from mile seven to mile ten, at who knows what pace. I felt fine until we stopped the tempo and we still had four miles left. It would have been better to just keep the tempo for four more miles. I felt my shin splints were coming back on my left leg from track, so I rolled a little bit, not as much as I should have though.

AM: 7-Greensprings/Striders. Much shorter than yesterday, but not better. Just an average run, Trevor and Ryan came with us today, so it was way fun.

PM: 3-Arctic Circle/Lifting/Plyo's. The Plyo's felt a lot better than last week, and it wasn't as hot today.

AM: 4-Starbucks. Average run.

PM: 7-Cedar All Comers. 3 mile warm up, 3 mile tempo, 1 mile cool down. Ran at a more conservative pace for the sake of the team. Tried to stick in the back of the pack we created, we ended up with Devin leading, Casey, Michael, Jared, and Colton in the middle, and me in the back. Devin and I kept a pretty consistent pace I think, and the last half mile, coach told us to go ahead and win, but Tommy was way too far in front of us, so I ended up in second with Dev a step behind me. Six of our runners were in the top fifteen!

AM: .5-Desert Stream. Where to start, where to start. So Devin, Michael, and Trevor stayed back to call up Kaylee or Rachel so they could get Casey's shoes at Cedar, then we thought we could catch up to the team by running through the desert by the high school which we run through all the time. It was going great until we got to the stream. Trevor cleared it, and I came after him, but I landed on a peice of plywood that broke and twisted my ankle. I did a sweet role and looked down at my leg. My foot wasn't even underneath me anymore. It was wrenched clear to the side of my shin and I felt the ends of my tibia and fibula. It was pretty sweet looking. Then told Devin to go get Coach or our athletic trainer at the high school, while I told Trevor and Michael to help me to Manu's house that was close by. Passed out when Mark got there, and he splinted it and I rode in the back of Coach's Jeep to the hospital. Thanks to the Doctors, Mark, Coach, and especially Trevor, Devin, and Michael, I'm ok. I'll be back running soon hopefully. No fractures that we saw. So It's looking quite optimistic.

PM: 0:30-Recumbent Bike. Thirty minutes on the stationary bike. It felt really good, my ankle got a little movement, and I got my cardio back up to a halfway decent level. It was awesome, and didn't really hurt at all.

PM: 0:20-Recumbent Bike/Recumbent Cross Trainer. Got a better workout today. Started breathing and sweating pretty good. Then I went home and did 50x sit ups, 50x crunches, 50x side crunches, 30x pushups (10x wide armed, 10x normal, 10x triangle), 20x dips, 50x one legged volleyball jumps, 25x one legged knee grabbers.

PM: 0:30-Recumbent Bike. Best workout yet. It felt so good! Then the same workout as yesterday minus the plyo jumps.

PM: 1:00-Pool. An hour of swimming around. At first I did some walking on the bottom of the pool, then started swimming slowly, and got into a sort of workout. 25 meter sprint with only two breaths, then 25 meter normal pace with a breath every third stroke. Trying to get my breathing going and in turn, my cardio to go up.

PM: 0:30-Pool.

PM: 0:45-Pool.

PM: 0:20-Bike.

PM: 1:00-Pool.

PM: 0:30-Pool.

AM: 0:40-Pool.

PM: 0.75-Track. First day back running. It's been 20 days since I dislocated my ankle and I can run. They told me I would be out for 6 weeks. I don't think so, it was fine for the first two laps but I couldn't get myself to run right, it was akward and bouncy, then I got smooth the third lap but my knees started to really hurt so I ended it there.

AM: 0:30-Pool.

PM: 1.5-Track. Helped get the little kids started sort of, wasn't really sure what to do other than stretch with them. Then got taped by Mark so I could do my run. He told me to go as long as it didn't hurt up to a mile and a half. It didn't hurt until the fifth lap, but I kept running and it went away. He also told me to try to pick up the pace the last lap, so I did. It felt good to get a sweat but I almost puked.

AM: 0:20-Recumbent Bike. While the team was out on their morning three I went to Mark's room to do a bike workout. Set it to hill work out and went up and down for twenty minutes. Got breathing pretty good and a little sweaty all over.

PM: 2-Region Course. While the team did a work out on the course I ran up and down the sidewalk in the middle. Kept their pace it was pretty good and didn't hurt unless I turned right.

Was going to run 3 today but after working friday, then staying up at my run-a-thon all night and working all day saturday I was really tired. I was involved in an accident and didn't get around to running. When I finally got home I spent some time with my family and then went to bed.

AM: 2-Coral Canyon. My dad woke us all up and Me, Kaylee, Taylor, and my dad all went for a run. I turned around at one mile while they went on to do five.

PM: 4-Dixie High. Ran around Fiesta Fun for the warm up and cooled down about the same place. Just went with the varsity boys since they weren't racing. Then they did their workout and I cooled down with them. Feeling really good!

PM: 4-Greensprings. 3 miles into greensprings after a half mile warm up, then two laps around the track with the second lap a lot quicker than I've gone in a while. It felt good to go fast, but it's kinda hard.

AM: 3-Arctic Circle.

AM: 3-Arctic Circle.

PM: 5-Pre Region. Went over with coach to help set up the course during 8th period. Ran out of spray paint a lot sooner than we thought so he had to go get some more. We did a pretty good job if I say so myself since we couldn't use the fancy sprayer machine the whole time. My finger is now numb and won't regain feeling. But it was sort of unexpected that I raced. When I got there and was running the course I thought about it and asked coach, he said it would be ok. So I ran it even though I didn't have my race stuff. My ankle felt fine, I raced with my brace on, but I just couldn't get my breathing down, I know my legs could move ten times faster than that, but everytime I tried to speed up I would lose my breath, so I kept it at a nice quick pace until the end. I'm not sure what my time was but I'm pretty sure it was above eighteen minutes.

AM: 3-Arctic Circle.

PM: 6-Michigan. Only did one set, but I stayed with the guys the whole time. I was dying after the first set, I think I should have run a little more consistently so I could do the full thing but I stayed up with them then finished early cause I was having trouble breathing and functioning in general.

AM: 9-Intervals. 3x200, 3x1000, 3x800. The 200's were supposed to be 30 seconds but I didn't have a watch with me and it was pretty close. It sucked cause I did it on my own in the morning since I couldn't go to afternoon practice today, but it was nice cause it wasn't so hot.

AM: 3-Arctic Circle.

PM: 6.5-Hospital/6x200. Since last year some kids were hit by lightning at Snow Canyon during XC practice the whole district has put a lot stricter laws on when sports can practice. It was raining today so we had to lift weights first and then eventually we had to go home without even running. We all just met at Devin's house an hour later and did our run, it was pretty good.

AM: 3-Arctic Circle.

PM: 5-Washington/Striders. Went out to my crash site and picked up some wreckage, then came back. It was kinda hard cause there is construction all over and we got some tar on our shoes. Striders sucked cause I had to take my brace off.

AM: 3-Arctic Circle.

PM: 8-Provo Bulldog Invite. 2 miles at the State Course and showed the race virgins, (Jared and Colton), what the course was like. Then went over to Provo for the race. 2 mile warm up, 3 mile race, 1 mile cool down. Race was sweet! It rained like all evening during all the races until the Varsity Boys. The ground was a complete mud pit in some parts, and it was perfect temps. I wish it was at least sprinkling a little. We all got covered in mud too!

AM: 3-Arctic Circle.

PM: 7-Shinob Kibe. It was my longest run back from injury and it was killer! During the crazy roller coasters I could hardly breathe, and after I was just wore out all over. By the end of the run my achilles was tightening up and I could feel the start of some arch pain from my brace. But other than that, I feel pretty accomplished.

AM: 3-Coral Canyon.

PM: 9-Intervals. 2xDI, 4x0:30, 3x800, 4x1000. Stayed with the boys and finished in the front on most of the intervals. My breathing was really suffering, but I felt like my body could go faster it just wouldn't let me. That sounds confusing, but it's true. Cool down really sucked cause I was super sore, I haven't done a workout like that in forever.

AM: 3-Arctic Circle.

PM: 5-River Trail.

AM: 3-Arctic Circle.

PM: 5-Dog Pound. Helped out with the 6th-8th grade race then did dog pound with all the guys. It was kind of dragging today, I don't know what was wrong but we're ready to race.

AM: 3-Arctic Circle.

PM: 6-Nebo. 1.5 warm, 3 race, 1.5 cool. Pretty good feeling. Not the best start to a race, but I got quicker and quicker throughout so that was good.

AM: 10-State Course. 2 mile warm, 8x200, 2x5:00 at 5:30 pace, 3 mile cool over to the Wahsatch Rendezvous. It was good, Casey stayed with me the whole time, Devin and Jared had to do it on their own at home cause they had some choir crap to be to so I couldn't run with them. But we hit the times and the pace.

AM: 3-Arctic Circle.

PM: 6-Green Pole. Went out through Washington and the construction. Stopped at the living water (of the baptist church) to quench our thirst. And took it on back. It was decent.

AM: 3-Arctic Circle.

PM: 8-Michigan's.

AM: 3-Arctic Circle.

PM: 6.5-Run/6x200's. Second time wearing my new mizuno's that I got at Christmas! Noticed with them being new that the heel was really high. I'm getting more used to minimalist shoes. And my ball of my foot was getting some hot spots.

AM: 3-Arcitc Circle.

PM: 6-Run/Striders.

AM: 3-Arctic Circle.

PM: 6-Cedar Invite. 2 mile warm, 3 mile race, 1 mile cool. The race was pretty good. I just went out there and trusted myself and remembered all I've been working towards this year. Here's a link to an article I was in on Saturday October 1st, 2011. http://www.thespectrum.com/apps/pbcs.dll/article?AID=2011110010323

AM: 6-Marathon. 2 miles up the course from the finish line, and a 2 mile finish with coach Robert's, then 1 mile up the course, and 1 mile back with Mrs. Pete.

AM: 3-Arctic Circle.

PM: 6-Master Blasters. 2xDI warm and cool, 8x200 at death pace! Crappiest workout ever...

AM: 3-Arctic Circle.

PM: 5-???.

AM: 3-Arctic Circle.

PM: 7-Pyramids. Over to the Region Course. 2x2 mile warm and cool. 400, 600, 800, 1000, 1200, 1000, 800, 600, 400.

AM: 3-Arctic Circle.

PM: 5-Nissons.

AM: 3-Arctic Circle.

PM: 8-Mile Cruisers. Went over to the Region Course to get some more practice before region!

PM: 5-Coral Canyon Boulevard.

PM: 6-Nisson's. Pretty good run.

PM: 7-Region. Pretty good standings in the end for Pine View. I don't think I raced real well, but good enough to win. I'll be focusing a lot this week!

PM: 5-Neon Spider. Got my shoes all muddy, good thing I didn't bring any of my new ones. Still can't get over how dark that tunnel really is. And a bunch of the other guys were real pansy's going through it. Matt especially.

AM: 6-Soccer Fields. Saw the new park, and it's gonna be pretty cool for the team next year to do some workouts on it.

AM: 6.5-Ladders. 2xDI warm and cool, 100, 200, 300, 400, 400, 300, 200, 100. Did it hunter style. The JV girls would go, then JV guys, Varsity girls, and then us. We had to try to catch the runners in front of us. After the first 200 my achilles started to ache and burn. I had to stop in between each interval to stretch and massage my tendon, but that didn't stop it from flaring up every time. The cool down was better, but I was really frustrated.

AM: 6-Coral Canyon Boulevard. Forgot about the Farleks...

PM: 5-Quick Sprints. 2xDI, 5x200's.

PM: 4-SLC. Three on the grass in Sandy, and Striders afterwards.