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PM: 2-Track. Ran to the track and did all our dynamics stretching and a little static on my own, then the form mile on the outside of the football field. I could feel a ton of pressure in my head from getting my wisdom teeth out a couple days ago and it's my first time back running from winter break with a knee injury, so I decided that was good enough. After coach Holt posted on facebook about Jake K's recovery post on his blog I read the whole thing thinking about things I need to change, to help me recover from the tightness in my quad's, hamies, and IT band. Now that it's 2013 my new years resolution is to stretch more before and after practice, along with rolling with the foam roller, and the stick. I also have a bunch of new stretches I do before and after practice 3 times a week to improve flexibility for the steeplechase, which should help a ton with my knee. After the form mile coach Houle gathered all the guys in his office and talked about things that are changing in the program this spring season. The whole emphasis was to keep people healthy, by taking their vitamins, eating healthier, sleeping more, taking our pulse everyday, and incorporating things like amino acids before and after our runs. Hopefully I can get back to my mileage real soon which we have decided will be on a rotation of 8, 10, and 12 miles twice a week, medium to high to low. Then I ran back home to roll and do my own stretches.

Noon: 1-Steeple. Ran to the track and did the warm up and dynamic stretches and drills for steeple practice. A lot of "lead leg/trail leg" stuff. As well as a little bit of plyometrics on the turf. We actually started jumping hurdles today too! Going to do the static stretching after my run later, but I came home and I'm rolling before I go to distance practice.

PM: 5-Stadium 8. Ran to the track and did all the normal warm-ups, then form mile. Went out for two on the road, and then back to lift and do my static stretching for steeple today. Long practice with all the different things, and then into the trainers to get stretched and iced. 

PM: 6-Six Minute Test. Dynamics, form mile, 2 mile warm up, 1.5 speed, 1.5 mile cool down. Did the same workout as everybody today except they went a lot more mileage after. I'm stuck on low mileage for this week. In 6 minutes I got 1904m which isn't very good, but decent considering I took a month off for my knee. Afterwards I had a huge headache and toothache from my wisdom teeth surgery, so coach said I won't be doing speed stuff again for another week. I just want to get back to where I was, but it's going to take some time and patience. Got stretched by the trainers after, and it felt amazing! iced my knee, and went home to take a nap cause my whole body is sore from yesterday's steeple practice and lifting. I wish I had gotten more sleep, but I had homework due last night and an early class today. It's a work in progress for my sleep.

PM: 6-Steeple/Canyon Park. Did all the warm ups and drills for steeple, that took about an hour, then we had practice. (I'll send you an email coach about the steeple training for Michael). Just ran a couple miles with Josh, and afterwards I found out that I have a little tendonitis in my knee. I just need to heat before and ice and e-stem after practice everyday. Still doing all my stretching and rolling.

PM: 7-NAU Pre-Meet. Ran from the hotel to the track and did all of our dynamics there. As well as our two 400's and 3 starting practices. Ran a bit around the track, Then Cam, Clinton, and I ran around town for a bit getting mileage before we got back to the hotel. Tomorrow will be my first indoor track meet ever!

AM: 3-Mile. Ran my first full mile ever, and it was during my first indoor track meet. Got a pretty hideous time, but considering the elevation there, (above 7,000 feet), and training on low mileage for only a week, I'll take it.

PM: 3-3000. Rabbited Jon Lee in the 3K. Coach Houle didn't want me racing it, but Nate threw me in just to help Jon for the first part. He got a PR so I guess I did my job. Nate pointed something out to me that was very helpful. When I went into this race without any pressure, because everybody else had scratched, I raced a lot more relaxed and smooth. He said if I would have ran one more lap and completed a mile, my time could have almost been better than what I ran that morning. He just told me to not get nervous and run relaxed. Hopefully I'll race much better next week. 

PM: 6-Main Street Loop. Coldest I have ever been in my entire life! I had four layers on top, and two on bottom. My beanie and hoodie just didn't cut it. Took care of my knee after and it was just nice to be indoors. Running in sub 10 degree weather with wind isn't fun.

PM: 11-Dikes. It was snowing like crazy today! In April! By the end my cotton jacket was making me colder, than it was warmer. But the pace was really good and easy. Under 7:00 for a lot of it, mainly because we wanted to get out of the wind and snow. Broke away with Nate Jewkes and John Hart to finish the run quicker. Weights kind of hurt today but at least my race isn't until Friday and we don't have weights this Thursday. Running has been going pretty good lately, other than my actual racing, so in other words the training is going pretty well. Sticking in the workouts with all the guys. Usually I'm running right with Elijah Rono and John Hart in the track workouts. It feels good because I see what they can do in races, so I know I can be close to their times. I have a couple more races this season so hopefully I can pull through and get some good times before I start getting distracted with my mission call.

PM: 9-Turkey Farm. Had to do a hilly or canyon run with a 3 mile timed section. I jogged over for 1.5 and ran up 3 miles. It didn't feel good at all, and I was hurting almost the whole time, and my time reflects that completely. Got 20:30, but I'm supposed to do this every week so hopefully I show improvement.