JamesL

First ever track meet. Ran the 800 and the 400. I ran the 800 in 2:39 for a new PR and won the race. About 20 minutes later I ran the 400 in 72.97 for another first place. I felt like this was a breakthru day for me.

I was feeling a bit sick that day and my mom droped me 4 miles away from home. I was running fine until I started pucking for about 10 minites  but when I was done I just ran home. I probaly gaged because of the shots I got earlier that day.

I jogged down to the Timpview track and ran 10 laps 1 wu and 8 timed laps(13:54) then did a wd lap and ran home 

I reached my goal of 1:25 for each with the help of my new ultra light 3.1 ounce racing flats.

I ran four easy miles but I was still a bit sore form yesterdays speed workout.

I ran to the track again to run 3X1 mile for times of 6:31 6:32 and my new P.R. miles 6:15! strugled a little mentaly the last mile but got through it and made my P.R.

ran to my dads office and back easy I was pretty achey form my track speed workout yesterday.

I only did 2 miles (temple run) because of the Magna classic 5k coming up tommorow.

I drove to Magna utah and did a half mile/with strides. warm up, and shattered my P.R. I ran 19:45. then did a .65 warm down. 

I paced a little girl at 6 years old to her P.R. on a 5k she ran 26:27 and got 3rd in her age group 10 and under.

I did not run my full 3 miles today because 1 I am coming down with the same cold my dad ted has. 2 I have a race at the BYU track tomorrow.

Today I ended up doing a tempo 3k but it was suppose to be a race but I was the only one who showed up at the BYU track so me and my dad just did a 3k tempo at 12:18. I am looking forward to the races saturday that will actually have some competion. I will be running the 800 meter and the 1.5k races and hope to make my P.R. s.

Today I ran down to the timpview track with a lap warm up and warm down I ran two easy miles because I have a 800 meter and 1.5k race saturday. The first mile was a little to fat for a easy run at 7:02 the second mile I slowed down and ran a 8:30 mile which is more of a comfortable easy pace for me today. The I ran home 

I only did two easy miles because of my race tommorrow I ran 1 mile up hill 1 mile down.

This week was a low mileage week because I had 3 races this week a 3k 1.5k and 800m. Today I ran the 1500 in 5:39 and the 800 in 2:43 neither of them were my P.R.'S I am still getting over the cold I have, and hey I can not P.R. every time. 

I ran a really slow 4 miles today it was a bit to slow in fact beacause my ankle was really hurting. I have a bad habit of running with my right foot out a little bit and that was probaly the cause of my ankle pain.

I wanted to do a track work out today but when I ran down to the track it was being used by the Timpview marching band so I just ran past in front of her school then ran up quail run. later ran down very steep hill then ran up the temple street and to my house me and my dad found measured the course online and found out it was 6.01 miles so it was a nice very hilly workout.

Ran a hilly 5 miles today 1st mile was 7:41 (down hill) 2nd mile was

7:14(down hill) then I ran a 8:15(flat) last to miles were uphill and

seemed very hard they were at 9:11, and 9:43 so it was a nice 5 mile

workout

From my house I ran down to the training table and back. it was a nice workout to add to my milage this week.

Ran down to the BYU track and ran a hard mile making my P.R. at 6:05 then ran home. My dad thinks on a good race day with good competition I can run a mile 5:40 and I belive him. It is just that I have not had a mile race for a long time.

I ran easy four miles beacause I came back from two long days at youth conference I did games, zipline, and drop swing. then I came home sore and tired and painfully did four easy miles leaveing me at 28 miles this week. 

I ran down to the Timpview track today. I did 12 by 200 reapeats here are my times 37, 38, 37, 39, 37, 39, 41, 40, 42, 39, 38, and 37 my middle twohondreds were slow because I wasnt mentaly tough enough. it was a good workout.

A good hill workout today I ran up Quail Run and other less steep less long hills.

A easy 3 miles at the provo river trail with mt dad because I have a 800 thursday and a 400 thursday. my splits for the run were 7:56, 7:37, 7:43 I also rode my bike 2 miles 1 uphill the other downhill I also swam about .25 of a mile. so it was a easy workout day.

It was a race but not a good one so i'm not going to count it as a race I ran  a 800 in 2:44 and i did a mile warm up

ran 4.5 miles and helped out at a ten mile this morning

ran 6.6 mile on the provo river trail i was going to run only 6 but i got lost on the way back to sasha's house.

new 6 mile course I went weaving up and down streets in my neiborhood. My neiborhood g=has way to steep and long hills but it was good workout

ran 5.63 miles. as my warm up I ran .63 mile with my brother Jared and now I owe him a dollar for tagging my hand and sprinting at the end of the run.after that I did a few posture drills my dad tought me. then ran down to the timpview track ran a 2 mile tempo in 13:22  6:50 the first mile 6:32 the second.

went for a 6 mile run at the provo river trail and made a goal that I would not go into jog mode so run easy but not to easy. my mile splits were 8:21, 8:16, 8:47, 8:42, 8:20, and 8:33. after that 6 mile run I did my drills for form and 6 about 100 meter strides. so it was a good training run for this week.

track workout today ran 8x400 with 400 meter jog between them. Times were 73,72,73,74,73,76,75, 72. what I did was I ran down to the BYU track and did my workout there then My mom picked me up and drove me home.

I do not now how but I hurt my nee and it hurt to walk on so I jumped on my mom elyptical and ran 7.62 miles on that. after todays run I am already at my highest mileage week ever.

drove to the hilly part of provo river trail ran up 2.5 miles in20:02 down in 18:43 after that did 6 100 meter strides and my form drills highest milage week in my life !!!!!!!!!! and I am already at 100 miles this month!!!!!

I am starting to lower the milage because of a race friday and a race saturday. ran 5 miles 39:22

lowered the miles again a little for races. 4 miles about 8 minite pace average.

lowered the miles again for the races 3miles 8 minite pace. 

Tommorow is the race hope I do good 1.5 miles on my own .5 miles with my brothers.

Cosidering the conditions I did good It was like 103 degreese out I was not properly hydrated before the race went to a B-Day partie and there was no water there so got Dyhydrated. Time was was 12:52. last 3 laps I had really painfull craps. I probally could of ran 15 seconds faster if it were cooler and 35 40 seconds faster if I was properly hydrated and had no cramps but nethertheless I made a P.R. because my 3k P.R. was not very good. but I am still proud of my self for a P.R. and a good race. 

another race in the morning 1500 hope to do good wish me luck 

It was a race but I did not do as well as I could of because sore form yesterdays race after ran a bit after childrens parade. highest milege month of my life!!!!!!!!!!!!!!!!!!!!!

did 1 mile warm up then ran 4 miles as fast as I could mile splits for the tempo were 5:59 (down hill) 6:01 (down hill and flat.) Then 6:52 (up hill) last of all 7:39 (steep up hill). on vacation

6 miles easy still sore form yesterdays tempo. on Vacation

5 miles 1 hard 1 easy miles splits were 6:58 hard then 8:22 easy 6:31 hard 8:19 easy lastly 6:25hard it was a rolling hills run. still on vacation 

had no time to run woke up early went on a hike and was gone watching gysers all day arrived home near midnight so it was to late to run.

long easy run to make up for the missed run yesterday

another long run to make up for my missed run the other day. and my poor 3 year old baby brother fell on a rock and had to have stiches on his lip he knoked out a tooth and ripped out a huge chunk of gum so you gan see the root of his tooth.

I know I havnt been on hte blog for a long time and thats beacause I was not on for a long time and forgot about it. I just got back from my week long camp at 9500 i did a little training but I have been sick lately. today I trough up at the trail so I cut my run short. this week was pretty much my of wek to recover next week I train serisly 6 or more miles a day.

Ran early this morning ran three mile easy out on the trail then on the way back I did 1 min hard 1 min easy 10times. last mile went easy again. Later that day I ran .63 with my brother jared.

ran 6 miles easy the second and 3rd mile was a little over 7 minite pace then slowed down again. .31 with baby brother he is fast for 3.

did a 2 mile tempo today 1 mile warm up then a 7:05 and a 6:40 after that I ran 3 miles back. later ran with 8 year old bro he ran his best time on his course.

 ran on the trail again my splits were 8:12, 7:23,7:11, 7:55, 7:59, 7:22. average pace 7:40. and my total time was 46:06. Then later I ran .63 with my brother.

ran easy 7 miles on trail all under 8:30. Later ran with Jared. im headed for my highest milage week ever. I got new shoes feel good.

ran 5 miles at provo river 1/2 marathon then helped out a little. Later ran with Jared he ran his fastest time on his loop. after that ran the loop again at sud 7:00 minite pace and this was my highest milage week ever!!!!!!!!!!!!!!!

ran 6.1 on the trail then ran with my brother and did his loop twice so I ran 7.36 today

6 miles in the morning with dad and Sasha. 8:20 average pace. Then 1.26 in the evening with Jared and Dad.

Ran two mile tempo in 13:35 first mile 6:28 second mile 7:07 second mile could of pushed it a little harder

I ran in the morning on the trail. ran 48:04 first three miles in 22:47. then slowed down on the way back. Later in the day ran with Jared he did his best time did his loop twice.

ran easy today because im running/walking to the top to of timpinogos tommorrow and will be running 8 to 9 miles. 

Today I conquered Mount Timpanogos. Me and my dad ran about 9 miles and hiked fast on about 6 of the miles that were not very runnable but the hiking miles seemed as tough or tougher than the running miles. My dad wore his GPS and measured the trip at about 15 miles although others have said that it is 18 miles. It took us 2 hours and 21 minutes to reach the summit from Timpanooke parking area and the return trip took 1 hour and 57 minutes for a total round trip time of 4:18. It was the hardest run or anything physical I have ever done. This gave me my highest mileage week ever at 50 miles, 10 more than last week which was my high.

I did 6.1 miles easy for a recovery run ran from sashas house to my house that was 5.1 miles then ran a mile with Jared he is running a mile every day now

I ran 6.2 in the morning ran about 4.5 miles. In the afternoon ran about 1.5 in sud 8 minite pace. still recovering from Timpinogus run.

I had a long run today 4.5 miles in the morning very easy the rest was at crosscountry practice witch was at a pretty fast pace.

I ran 4.5 miles in the morning then I ran 1.7 in the afternoon.

4.5  miles at a modarate pace this morning then 1.5 in the afternoon

Ran a warm up of .8 miles then ran to the starting line because I almost missed the race. The reason I almost missed the race was because I was waiting in the huge line for the restroom then my brother ran in and said the race was about to start they didn't give a first call or anything. So I ended up running the race with lots of presser on my back side. I guess my time was OK, but if I relived my self earlier then I could of ran faster than 6:12 my guess is that I could of ran sub 6:00 minite pace. So it was lots of fun running on the wet grass and jumping over hay bails. Right after the race I ran mile cool down. Later in the day ran a mile with Jared then ran 3.3 with ArmyRunner. so it was a fun day for me.

Today I ran 4.5 miles in morning from sashas house to my house. Later ran 1.5 with my dad then .3 with my littlest brother.

I ran the Kiwanas race today ran it hard as i can beat my last years time by 37 seconds. did some warm up and cool down too.

DId 5 easy mniles this morning later went 1 mile

4.5 in the morning from sashas to my house then later did 2 mile with my dad.

did 4.5 miles in the morning then later ran 3.5. All easy miles.

ran a mile with brother in 9:32 then picked it up a little and ran these splits. 8:19 7:49 7:43 7:42 6:52. for a total time 48:08.

I ran the Payson 5k today. Although I did not feel the best today I still got a new PR of 19:39 and finished in the top 10 overall. My spilts were 6:15, 6:26 and 6:25. So at the end of today I have 2 PR's for 5k 19:39 and 2 miles 12:41.

I had a great race especially aftefr running a race yesterday. Started out with the front 6 and in the middle passed two people i have not beat in previos races towrds the end of the middle tryed to pass another but then he surged so I surged again and passed him for good ended up 3rd overall and 1st in the midget age group with a time of 7:42. I think today was a pretty good confidence builder for me. (did a 1.25 mile warm up then. then a 2.2 cool down

I did 20 by 150 meter hill repeats. so I went fast up the hill and relaxed down the hill. did some other running to.

I did 7 miles easy. EASY it was my first easy day for 3 days.

6 miles easy today. felt pretty good except for my breathing flet a little ristrcted.

AM - Ran easy 2 miles felt easy.

PM - Did a two mile warm up then did a progressive tempo with dad where the goal was to run every quarter mile faster than the last one. Started easy my splits were:

1	1:42
2	1:40
3	1:39
4(1 mile)	1:37(6:41)
5	1:35
6	1:34
7	1:33
8(2 mile)	1:26(6:09)

Ran a mile easy home. Overall a really good workout, and I am surprised I ran the last lap so fast. I also hit a new 3000 PR of 11:59 for the last 3000.

AM - Did 1 min. hard one easy, two hard two easy,3 hard 3 easy, 3 hard 3 easy, 2 hard 2 easy, one hard one easy. Felt pretty good except for my heel bugged a little.

PM - 3 miles easy. felt terrible my heel felt about the same, but my knee ached terribly. I must of hurt it at school or something.

AM - did 4.5 miles easy knee felt a little better but heel still felt bad.

PM - did 1.5 miles on grass too see if it felt better on my heel.

Am - I ran 3 miles easy. Heel still hurts.

PM - 3 more miles with 10x 300meter on grass in park. 

AM - I ran three flat miles easy because my heel still hurts from playing basketball barefoot last week. I guess that was not very smart of me.

PM - 1 easy mile, trying to let heel heal.

4 easy miles still trying to heal my heel.

Kiwanis 3k race today in 11:59.9 a new PR.

AM -  I rna the first 2.5 miles modarate pace then 2 miles 1min hard 1 min easy and a .5 mile cool down. heel feels lots better because of ice and painkillers.

PM - ran two miles easy with strides and drills 

AM - 4 miles easy.

PM - 2 miles easy 

AM - 3 miles easy

PM - 2.3 miles easy and 1 mile threshold 7min pace on grass at XC practice

Race today did a 4k on grass in 16:09. I have a cold so I  could of done better.

AM - 4 miles easy

PM - 2 miles easy cougar run tommorow. 

did ok I felt ok and my time was better than last years by 3:13

AM - Did 4 miles with 1min fast 1 min slow, 2min fast 2min slow, 3min fast 3slow, 2fast 2slow 1 fast then to the finish.

PM - 3 miles easy 

AM - did 5 miles easy this morning.

PM - 2 more miles easy

AM - did 3 miles.

PM - did 3 more a XC pratice which was kinda odd today we tossed frisbys and ran aroung getting them I had to do some extra.

I had a good race today I got my 3k PR and my mile PR on rollinh hills on grass!my first mile in 5:50 and my race in 11:42. so all in all im happy with today.

AM - easy 4 miles little sore from yesterday mainly soles of my feet are sore.

PM - 2 miles easy with my dad. long 8 miles strait run tommorow with a 3 mile tempo in the middle. 

AM - I only ran this morning because I ran 8 miles strait, with a three mile tempo, the splits were as folowing.

1mile	6:43
2mile	6:46(13:29)
3mile	6:38(20:08)

AM - I did 5 miles easy.

PM - 2.5 miles with strides and drills

AM - did 5 mile with 12 by 30 seconds hard 1 min easy.

PM - 2.5 more miles with some hill repeats.

AM - 3 miles easy pace.

PM - I did 4.15 miles at XC pratice with 4 by 400 meter repeats. 

AM - 5 miles easy with strides and drills

PM - 2 miles easy 

AM - 4 miles easy

PM - 2 miles easy I have a XC race tommorrow

AM - Not great race I could of easily been 15-20 seconds faster, but I still have kept up my undefeted Midget streak. 

PM - 1 mile easy just to get 6 in. 

AM - Ran 2 miles easy i'm now swiching to little miles in the moring.

PM - 10 by 200 meter repeats. the splits were as following,

37seconds
40
39
39
40
40
40
39
38
36

 

AM - 2 miles nice and easy in the cold

PM - Did 6 miles easy 1 with Jared, but I accendentaily ran a extra mile but that is ok because I need to get high milage weeks in.

AM - 3 miles easy XC pratice later today

PM - I did a warm up 2 threshold miles and a cool down. 

AM - I ran with the tired crippled Marathoners ( my Dad, Sasha, Jeff) and  Adam did 8 miles strait and lead all of them pusing the pace!! my first mile was 8:30 then the rest were under 8:00 inculding the last one in 6:35 whitch is threshold for me. But it was a very good workout for me.

PM - Hiked 3 really steep miles my family with the pachevs. We went to Timponogas caves, and they are really cool. My favorite part was that you could see that it was a fault line almost the whole way. It did not really work me to muck just the down hill pounding on the knees.

I also have another 8 mile run tommorow so this is really high milage week for me. 

AM - I got  all my run in this morning with my Dad, Sasha and Adam. 7 mile average under 8 minite a mile.

My gultes and knees were sore from the downhill yesterday. 

AM - Ran under 8 minite pace first 3.5 then did 4 by 400 meter repeats at 1 mile pace. Then did 8 by 100 meter repeats at a sprint. Did all my run in morning.

a nice high milage week for me I felt like it was a break through week for me.  

AM - 7 miles under 8:00 average so medium pace today, but I think I am getting a cold so it felt a lot harder than it should of been.

PM - 2 miles easy 1 with Jared at about 8:30 then the next one with only dad at about 7:30 so again more like modarate pace.

So this puts me at aa nice hign milage day.     :) 

AM - 3 miles up and early this morning nice and easy.

PM - 1 mile with dad, mom, and Jared, Mom made her best time. 3 more mile with my Dad then 6 strides and drills.  

Am - 3 miles easy from my house.

Pm - Met dad at his office and we ran to Provo High track and did 3x800 workout with 400 jog rest. I ran 800s in 2:49, 2:48 and 2:45. It felt good and I felt like I could have run at least a mile at the same speed as the last one. Then ran back to dads office. 

AM - 3 miles at a easy pace

PM - From my dads office I ran with him to the provo high track 1 mile. Then I did 3 by 800 meter repeats. the splits were as following

2:49

2:48

2:45

AM - 2 miles SLOW!!! because I never really had time to wake up.

PM - hilly corse today I did 1 mile with my brother then 4 hilly trail miles but I still managed to be under 8:00 min pace average.

Easy 3 down to BYU indoor track and then a 2 mile progressive tempo with dad pacing me. First mile felt relaxed in 6:26 then picked it up and closed with a steady 6:15 for 12:41 for 2 miles. We had to run the short loop on the indoor track which is 7 laps to the mile so it was not very fast because we turned so much but I still ran it faster than my previos tempo runs. The hard part was the 3 mile uphill run back to my house.

AM - 1 miles easy up nice and early in the cold weather.

PM - Well I started by running a 2 mile warm up 1 of withch was with Jared then I did this tempo 800, 400rest,800,400rest,400,200rest,400,200rest,200,200rest,200. The splits are below.

800meters	1:44
800	1:47
400	1:16
400	1:17
200	38seconds
200	35seconds

AM - Up nice and earlier than I wanted because I had loads of Math homework and I wanted to go to bed by ten. I did 2 miles easy and slow it was a COLD 31F out well I cant complain because in a month I will be saying YES it was a warm 31F out.

PM - Started out with two miles flat one of them was with Jared. Then I lots of hills on the Rock Canyon loop with strides and drills. Knee bugged a little probally because I hit it a school or something( I do that alot). Ohh ya im also starting today going to do pushups/situps every day my Dad Armyrunner said it wil improve my running.

AM - 2 miles easy.

PM - 5 miles easy 1 with Jared.

My race today was awesome I felt great!! Did a mile warm up then got

ready to race this race was on grass. I beat the course record with a

time of 5:31. The old record was 5:33 held by Russel Isom, and before

that Josh Rohatinsky. Afterwards I did 5 more mile easy with my dad.

AM - Up nice and early running 2 miles.

PM - Ahh I had a terrible headache so I was going to run two miles but only did one with Jared. Well the rest is good anyways because I want to do good in last Kwianas race tommorow and get my best time!

I have another PR this week (3k=11:17) I got out there felt fairly good and ran great. Too bad I could not beat more people because everyone else got there best time too. I did a 2 mile warm up before race. I think im really getting fast now.

AM - Only a 1/2 mile.

PM - 7.5 miles with 12x200 with dad. 200s were - 40, 39, 39, 38, 38, 38, 38, 38, 39, 38, 38, 37. A tough workout and I was pretty tired. 

AM - up early to do 2 miles

PM - 4 more miles with my dad at 7:30 pace. 1 mile with brother Jared

AM - I ran 2 easy miles.

PM - Ran 4 miles on the state chapionship course with on mile of Fartlek. 

AM - 1.5 easy miles early in the morning

PM - 2.6 miles easy pace with strides and drills.

I'm resting for saturday's State Championships. 

AM - two miles easy

PM - 1 mile easy with Jared

I felt really energetic and hyper so that must mean my Taper is paying off. 

Tommorrow is the BIG race.

States Here I Come

I am soooooo Happy I got out there felt rested and energetic then ran a great race. There was a kid I have never raced against before and he took second seven seconds behind me. The course was a tad slow today because the grass was frozen and long, and I had to lead the whole way with no one to push me. So I went out there today and had a great race with a time of 11:26 and I am the...

STATE CHAMPION

Next race REGIONALS

im doing a mile later with brother Jared ;ran 1.5 miles with Jared in 12:00.

AM - 2 miles easy

PM - Crazy run today I went out to run and did 1.5 mile warm up then on the track did a 2:42 then 2:48 for the 800's but my watch ran out of batteries after second one other two felt the same pushing wise. My watch was also glitchey because the batteries were running low. Did 1.5 mile cool down the 1.5 with brother Jared.

I also got a shot today so my arm really hurt in the run.

AM - 2 miles easy this morning

PM - I was as sick as a dog today I came home early from school and have been taking pain killers all day. I did 2 miles by myself then 1.5 miles with my brother Jared. 

AM - 3 miles I feel alot better

PM - went to XC practice and ran 3 miles at a fairly  hard pace on grass. 

AM - 2 miles nice and easy

PM - 5 miles 1.5 with brother Jared.

AM - 2 miles in the am

PM -  Time to do a work out I did 8x 100 hard 100 medium. My splits for the fast 100's were as following,18, 19, 19, 19, 18, 19, 18, 18. also did a 2 mile warm up and 1.5 cool down.

Did all my run in the PM today did about a 3 mile warm up then did a mile real fast at 5:50 then a half mile rest and ran another mile at 6:00. So I did this at the end of a very hard week.Today  was my highest non- stop run ever.

PM - Did a 2 mile warm up then a 1000 fast at 3:34 400 jog then another one at 3:32. after that did 3 more miles 

AM - 2 miles easy

PM - 4.6 miles easy with strides and drills. 

Ran 2 miles with Jared and benjamin then ran 6 by 200meter repeats each was 40sec or under.

AM - 2 miles easy in the COLD

PM - 2 more miles at a easy pace with strides and drills

I am tapering for REGIONALS 

AM - two miles easy

Im fully tapered now I feel really energetic.

 Regionals

here I come

1.2 mile warm up then ran a not so good race I really did not feel good my arms would not operate with me and all my upper body was just stiff and my body did not agree with me. But I still quallifed to go to nationals and I will train and hopfully come back and beat all those people who beat me. 2 mile cool down then later 2 more miles

AM - 2 miles easy

PM - 1.5 mile warm up then 1min,2,3,3,2,1 hard and same easy. then the rest was a cool down 1.5 with Jared. 

AM - 1.5 miles easy

PM - 5.5 easy 

AM - 2 miles easy

PM - 2 more miles

resting for thanksgiving race. It will be...

COLD

AM - Ran in the cold race I mentally gave up in four mile so it was more like a tempo not a race. Then later did the mile race in 5:45 so that was pretty good.

AM - 6 miles easy with dad and sasha

PM - 2 more miles

AM - I did the cadet Game ball run today with my dad and the cadets. the u cadets ran the ball to the point of the mountain than we ran it to Lavell Edward's stadium. I ran 7.5 with them. Goooooooooooo!!!!!! COUGARS

BYU:17

Utah:10

Yes Cougars WON!!!

PM - 1.5 with Jared

AM - 2 miles easy

PM - 6 miles easy

PM - ran 2 miles for a warm up then I started my 5 x 1000 repeats they were as following...

3:32, 3:32, 3:37, 3:39, 3:38

towards the end we got a head wind and it started SNOWING I hate it!!!

AM - 3 miles in the COLD

PM - 3 more miles 1.5 with Jared 

AM - 2 miles

PM - 2 more miles

Tapering for Footlocker 

3 miles in Cal today I can really feel the altatude difference in the breathing. 

So did a one mile warm up and  then went in the race felling good and I was OK. At the beginning I got shoved and boxed in at the beginning. And also at the end of the race i felt really relaxed and eased. I think I could of done 30+ seconds better. 

I think after what happened in Regionals my mental capabilitys fell so I am still regaining it but I think I will hop back and do GREAT in Nationals 

What I hate the most is that Cal had a lot of rain so the 2 mile mud course was about above th ankle. and of course the wimp Cal people changed the course to a all road course. It is XC it is going to be Muddy.
 

PM - ran with Jared 1.5 then ran the rest at about 7:30 pace with Armyrunner

This  is the going to be the most tapered week I am going to have for a while because I Have NATIONALS!!!!!!!!!! 

did 1 mile warm up then started racing doing awesome in the top 10 then I got tripped and fell back about 100 places so from then I got 50th. 

course was fun we ran on a very icy KU course 

Did a time trail today on the BYU indoor track and made my best mile time 5:30

PM - 3 miles easy the reason im not running alot is that my dad said I could have a week off after nationals then do lots of miles.

I did two miles at a fast pace first mile was 6:42 then I ran a 6:18

I also did that with a stupid caugh

4 milles nice and easy

i'm going to start to slowly up my mileage now that I had a week off 

Pm - 4 miles 2 fast 2 with brother

1.5 with brother 1.5 by myself

four mile half easy half harder

2.5 easy is my offseason and im on vacation so ya