JamesL

4half hard half easy

half hard half easy

2 1/2 easy with my brother Jared  then 2 at 13:03 by myself and .2 with my Brother Jordon

 I know that I have been really off on my mileage and it is a bad habit but I am slowly building up my mileage and I will be back on track for track season and local road races

sorry about the past blogs I fell behind on blogging so I had to catch up
 

4 miles at a decent pace

Today I did 5 miles in 34:17 so it was a pretty good pace

This week I have run every single run on my own under 7:00 min average pace and every single run was in the snow ice or slush even though my mileage was low It was a good week for me

5 miles at a good speed still under 7

 5 more miles today at 20:51 still under 7

2 with Jared then 2 by myself at 20:59 my streak is still running im still under 7 min pace

I shoveled a old ladys diveway today but it was absolute 100pecent ICE. so when I was done my body was torn up and my dad let me have a day off.

 I only ran two bymy self but they were under 7 min pace and I snowshoed about two miles with  heavy bag on my back and that was hard. Also climbing up a almost strait up chillf on slick ice was not easy.

2 by my self. but in the morning I had to climb back down

5 miles 3 on self

same as yesterday

same once again

once again the same thing but I have still kept up on the under 7min pace on my own scence

january first 

same and still under 7 but only by 3 seconds

4 by my self at 27:41 then the rest with Jared and I think that naxt week I will be back to 6 to 8 miles a day.

two with brother 4 alone under 7min pace again.

exatly same as testerday still under 7min pace

once again the exatly the same but my time for 4 miles was 28:01 so it was not under 7min pace but I was thinking that it should destroy my record because...

1: the course could of been a little long

2: the conditions were terrible

3: it was still sub 7 it was practically the same thing

same thing under 7 and yes my running as been very uneventfull but it is my off season and I am just trying to stay fit I will start to run high mileage in the spring to build a base

only 4 but all was by myself because Jared was at a freinds house. race tommorow

it was pretty cold out the coldest road race I have ever run. The course was ICY.

but i did not do as well as I wanted to but I HATE running in cold I am not a cold weather runner 

2 with Jared 2 by my self in 27:55 under 7 min pace

2 with Jared then 4 by my self still under 7

I woke up at 5am that is way to early but I ran with the ranger challange people 4 miles. I also while I was there did 40 push-ups and 15 cherry pickers 45 bicycles and 50 curl-ups so my upper body is beat up. Later did 2 with Jared

4 by my self and 2 with Jared and I would say that it has been a pretty good month considering the cold.

And every run by my self I have ran under 7min pace so that is pretty goood when spring comes I should be doining real good my miles will be up and they will be fast 

did not run by myself I was sick

once again the same thing as yesterday under 7min pace too

2 with Jared 3 on my own but the three on my own were a little faster.

2 with Jared 4 own my own in 27:35

2 with Jared 2 on my own because I was sick and could hardly breath I was sick so It did not count as my streak coming to a end. my 2 mile time was 15:57

was I even more sick today so I only did 2 with Jared

I did 5 miles 2 with Jared weather was great too. I think I am starting to get better. my 3 mles were in 23:48 but I am still sick so it does not end my streak

2 with Jared and 4 on my own but I am still a little sick so I am taking it easy one more day

Fianally I think I am 100% better. So I felt pretty goodand ran a decent time for th 4 miles on my own 27:33.

I did 6 more miles today the four on my own were 27:51 so sitll under 7:00pace

Today I only did 4 on my own Jared did not run. Time was 27:46

6 miles my 4 in 27:47

 Happy Valentines Day!

4 miles on my own then 2 with Jared

still under 7min pace time for my 4 was 27:38

same as yesterday but time was 27:57

I woke up early this morning and ran with sasha and my dad was not under 7 but my record is under 7min pace on my own. Then 2.6 later with Jared

I am going to try to do 8 miles every day now.

AM: 2 miles easy

PM: 2 with Jared then 4 on my own in 27:56 

AM: 2 easy

PM: 2 with Jared then the 4 on my own were in 27:58 

AM: 2miles easy

PM: 2 with Jared Than the 4 on my own in 27:58 

AM: Yet again another 2 miles in the morning

PM: another 2 with Jared than 4 on my own in 27:47

This is heading to be one of my highest if not my highest week ever, but I have been very tired this week this mileage is pretty hard.

PM: I ran 2 with my brother Jared then ran 4 on my own and too make up for not running in the morning I ran 4 at threshold pace and here are the stats

TIME:25:24

Avarage pace:6:22

splits:6:25, 6:19, 6:13,6:26
The course was like this http://www.fastrunningblog.com/course.php
 

AM: 1 mile only

PM: 2 with Jared than 4 on my own under 7min pace on jamesL loop 

AM: 2miles

PM: 2 with Jared 4 on my own very uneventful just it was under 7min pace 

AM: 2miles

PM: ran 2 with Jared than 2 more on my own but I was sick so I did not do more 

I only ran 2 with Jared because I am still sick

I did not run at all

I did 2 with Jared 2 on my own but I still feel pretty nasty

I finally feel better so I did 2 in the morning 2 with Jared 4 on my own under 7min pace

AM: 2 miles

PM: 2 miles with Jared 4 miles on my own not under 7 min pace because I ached form my previous sickness.

AM: only 1 :(

 PM: 2 with Jared and only three on my own under 7min pace 

AM: 3 in the am

PM: the regular under 7min pace  

AM: 2 miles

PM: 2 with Jared 4 on my own under 7min pace

PM: 2 with Jared 4 on my own in 27:51

AM: 2 easy

PM 2 with Jared 4 on my own in 27:42 it was a beautiful day

and my under 7 min record for the 4 miles on my own has been going for 2 months and 10 days now 

AM: 2 miles

PM: 4 on my own 2 with Jared

AM: 2 miles

PM: 2 with Jared 2 on my own 

I only did 6 because I am resting myself for my race on saturday 

AM: once again only 2 miles

PM: 2 with jared 2 on my own a little slower because it is getting closer to race day

AM only 1 mile

PM: 2 with jared 2 on my own

tommorow is race day 

Started out the day running a mile warm up.

first mile was 6:12(uphill)

my 2 mile time was 12:11 which is my PR and that was mile time of 5:59(downhill)

last mile (6:35 pace) I just collapsed totally lost it and my finish time was 19:23(pr)

so it was not a bad day I can not complain too much because I made 2 PR's today and it was the first real race of the season

AM: 2 miles 

PM: 4 miles on my own because Jared got a tooth pulled 

AM: 2 miles

PM: only 1 with Jared because he had a soccer game and 4 on my own 

AM: 2 miles

PM: 2 with Jared than 4 on my own in 26:22 so  a pretty good run today
 

AM: 2 miles

PM: 2 with Jared 4 on my own barly under 7 min pace because my throat was sore

Hey guys I am really sorry that I have not blogged in FOREVER. And by the way from when I stopped blogging to this week my miles have been out of order and they are not exact miles they are guessed. I had a race today as you can see I did not feel good at all my legs killed for some reason. Considering that I did OK. What stinks on the 800 though is that I got beat by .2 seconds the other kid just barely out leaned me. On The 1600 I got First With a time of 5:42

Also this was the first of a group I qualifyed for district in the 800 and 1600 from there the top 2 go to state meet If I get first in one of them I get a free trip to hereshey's Pennselvania free tickets for the amusement park there and a free tour of the hereshey's chocolate factory, So I really want to do good.

PM- Ran 4 easy on my own Then ran 2 easy with Jared

AM- 2 With my brother

PM- 2 on my own

I am cutting my mileage a little down this week because I have 2 races but these easy miles wont last long because my dad has me on a really tough schedule.  

My time- Stunk

Effort- pretty good

The wind was in your face the whole first 5k but the wind was terrible it was like 100mph(Maybe not) but still it was flying down the canyon. It probably effected me almost 30seconds a mile especially since I had no one near me to draft off of almost the entire race, and the first 5k was entirely up hill. so the first 5k was killer and guess what the wind died down as soon as I was going down the canyon so I did not have as much of a advantage as I could of had on the down hill 5k

Started Todays Workout With a 2 mile w/up I went 400 800 400 400 800 400 Here are my times( they all had a 400 easy imbetween)

400:78

800:2:42

400:77

400: 77

800: 2:43

400:75

Then I did a 2 mile cool down
So all together I think Today was a Good workout

AM- I ran 6 miles on my own easy

PM- 2 miles with Jared

Had A Track workout today did a 2 mile warm up then did 4 400's here are my times(each had a 400 jog imbetween)

76

75

75

73

Then did a 2 mile cool down, Later ran with Jared 2 miles

4 miles easy on my own then 2 with Jared

AM- 4 on my own

PM- 2 easy with Jared

getting prepared for a track meet tommorow

I had 2 races today the first one was a 800 I ran it in a time of 2:35 and that is a PR Then I did a 1600 which was TERRIBLE I dont know what happened I just stunk for the mile, but I guess everyone has those days my time was 5:50.

AM- First 2 miles easy with Jared Then 6 easy on my own with 6 strides

AM- 2 miles easy with Jared then 4 on my own

Preparing for a track meet tommorow.

AM- 2 miles in the morning with Jared than 4 on my own

AM- 6 miles on my own

Getting ready for race tommorow

AM- started with a 2 mile w/up than ran the 5k felt really tired because I of my really tough running schedule. The majority of the 5k was up hill it was a really tough course. So didn't run a great time it was 20:57. My age group was 12-16 and I got second the person that beat me was 16 and got a time of 17:58 so he was really fast. I all so one a drawing I got a cool alpaca hair made winter hat imported from peru, and a mini tent for my little turning 4 tommorow brother. Later ran 2 miles with my brother and 1 more on my own.

I found this on the Internet and I found it really funny

You Might Be a XC runner if...

...your toenails are black
...your shoes have more miles on them than your car does.
...you need a magnifying glass to see your name in the paper.
...you have chafing in strange places.
...your team nickname is "Run for Fun."
...people say, "You run three miles...at once?"
...all your socks are either stained or torn.
...your underwear covers more than your uniform shorts.
...you run farther in a week than your bus travels for meets.
...the dogs have to hurry to keep up.
...your mom tells you to run to the store because it takes too long to drive.
...you find yourself running between classes just because.
...the most enjoyable time you've had all month is a day off from practice.
...your coach won't give you a ride home.
...the first day of practice you run 5 miles but your coach says you only ran 2.
...you can spit while running.
...you go to a golf course to run.
...your friends go on the elevator and you beat them on the stairs.
...you finish the race looking like you wrestled a bear and you don't care.
...your temper is shorter than the distance that you ran.
...you'd rather run to school than drive.
...you combine phrases like "10 mile run" and "Easy Run" in the same breath.
...you can eat your weight in spaghetti.
...your highest heels are your training shoes.
...you debate the advantages of anti-perspirent vs. deoderant.
...the paint from the bathroom walls peels when you leave.
...a meal involves more than 3 servings!
...if you schedule dates around meets.
...you spend more on training clothes than school/work clothes.
...you wear those same training clothes to school/work regularly.
...you take more pride in making signs for the car to go to state than in your homework.
...your Christmas list includes more than one pair of running shoes.
...you've been to a golf course in every city but not to play golf.
...your entire family goes to cross-country meets because they have been or will be on the team.
...your chest is as flat as your back.
...you feel lost without your water-bottle.
...you have running withdrawal if you don't run everyday.
...you eat spaghetti three times a day.
...the mile in P.E. becomes your warm-up.
...you wake up every morning in pain.
...Gatorade is your drug of choice.
...you can see your ribs through your shirt.
...you have to run around in the shower to get wet.
...you run to the state meet.
...you enjoy running hills.
...you start to crave Power Bars.
...your favorite food group is carbohydrates.
...you call bus seat number 17 your second home.
...you can strip and change in a bus seat in less than 2 minutes.
...people think it's a winter sport.
...you have trouble benching the bar.
...you find yourself in the middle of a football player's joke.
...your dessert is brussel sprouts.
...you foam at the mouth.
...you are always hungry.
...you're running in your dreams.
...you have no life besides running.
...you wake up with cotton mouth.
...you're are as skinny as a twig and have a stupid knit cap for the head.
...you can sharpen an axe blade on your calves.
...you can maintain a 5:30 pace while throwing up.
...you think track is for wussies.
...you try to impress girls by saying you're a fast finisher.
...you consider school/work as just a break between runs.
...you always stretch while waiting in the lunch line.
...your room smells like Icy-Hot and New-Skin.
...your girlfriend/wife can bench more than you.
...you can count all your ribs.
...you own spandex in more than 1 color.
...track is the other "sport".
...you foam at the mouth every time you see a big hill.
..."Chariots of Fire" is actually entertaining to you.
...a 12 mile run is an easy day.
...pizza, pasta, pizza, & pasta are your four food groups.
...your watch is more expensive and complicated than your car.
...even your dress shoes have spikes.
...there is actually a reason to be excited about going to Northfield(site of the state meet).
...Steve Prefontaine's Birthday is more important than yours.
...you aspire to pain.
...you know as many kinds of pain as eskimos have words for snow.
...you think spandex is a winter's passion statement.
...you like going to Northfield for the weekend.
...you never look behind you.
...you don't know what an "off-season" means.
...you have stress fractures.
...you find yourself saying, "it's not really a hill..."
...you have a special bond with a Honey Bucket.
...you hit targets with your snot rocket.
...your feet are comparable to rawhide.
...you're running and you don't know why.
...you see a hill on a putting green.
...your spit hits everything but the ground.
...the song "Bad Moon on the rise" sounds like "Bathroom on the Right."
...you drink more water than Free Willy.
...you can't get the "All you can eat" at spaghetti restaurants.
...you get arrested for running over 70 in a 60 MPH zone.
...you get pulled over after practice, and can't walk straight because you're so tired.
...you ran sub 5 on the P.E. mile run.
...you wore spikes on the P.E. mile run.
...you did a 30 minute warm up for the P.E. mile run.
...you did all of the above for the P.E. mile run.
...you routinely race dogs down the street...and win.
...dogs follow you everywhere you go.
...you rabbit for the rabbit.
...you have 3% or less body fat.
...you laugh at sprinters while they run.
...there's nothing like intervals to start the week off fresh!!
...you talk to your coaches more than your parents.
...you'd rather run than watch T.V.
...watching the New York Marathon on T.V. made you get up and go for a run.
...you can say "I like to run" in over five different languages.
...more than half the people you know don't know what cross-country is.
...you run the day after State.
...off-season training starts a week after State.
...you haven't had a pop in 6 months.
...your calves are bigger than your biceps.
...your cookie jar is filled with bagels.
...there are more miles on your running shoes than the odometer of your car.
...you try to pick up a girl by telling her how fast your first mile is.
...you're toe nails are falling off.
...some little kid wants to know why you're running in your underwear.
...you can pronounce those funny Kenyan names.
...you're proud that another team has quadrupled you're score.
...the seniors assist the freshman into the lake.
...you wear skimpier clothes than Madonna.
...you refer to puke as a bodily function.
...people always ask you what events you are running.
...you can hallucinate and get high at the same time without taking anything.
...you can say more names of your runs than names of your friends.
...you always win in your sleep but never in a real race.

Ran 2 easy with my brother than 4 more on my own.

AM- 2 on my own than 2 with jared

getting ready for a important rave tommorow

Not a very happy day for me. Started out with 1 mile w/up than waited for my first race. My first race was the mile which I ran in 5:32 which is a good time actually it is my best official mile, the thing that disapponted me was my place I got 3rd which is not good enough to get to state. My second race was a 800 and I am pleased with my time, but once again my place was not good enough to get to state I got 5th.

There is one thing that I think they need to change Is the age groups because every single person that beat me was 14, not only that but they were all quite a bit taller more muscular just a lot more mature than me.

Its not that I am disapointed in my self its just that I was working really hard for this and I really wanted to make states than maybe even nationals. But I still got 2 PR's

AM 2 with Jared than 4 more all on my own

AM- 2 with my bro than 2 by myself

Resting up for race tommorow

Started with a 2 mile w/up then I started the first mile was downhill and I ran 5:50 than the second mile was uphill and I ran it in 7:00 and the last mile was even more uphill and I ran it in 6:37. Looking at my splits I have noticed that I really need to work on that 2nd mile. The 2 people that I lost to in my age group were 1 my friend Mackenzie with a time of 18:32 and a older 16 year old with a time of 19:03.

2 more miles with Jared after race and one more on my own

At camp

at camp

at camp

at camp

AM- at camp woke up really early and ran 4 miles then left on my way home. It was really good altitude training at a elevation of 9500 feet. and sorry I have not blogged in a week there was sorta no internet connection.

2 with Jared 4 more all on my own.

Ran 1 mile to the track than ran a workout on the track each one had 400 meters imbetween.(800m goal pace 2:40, 400m goal pace 1:15

400m- 1:17

800m- 2:44

400m- 1:18 

400m- 1:17

800m: 2:42

400m: 1:16

So I didn't so good, but I think a lot of it was that I was still tired from my campout, and I have been a bit short on sleep that is something I really need to work on.                                  Later ran 2 miles with jared
 

4 easy miles on my own then 2 with Jared 

Trying to rest up a little for the provo freedom festival 5k 

AM- 2 miles easy with Jared

getting rested up for tommorows race 

Started out with 2 mile warm up then ran terrible number one reason why I did bad was that I was sick I felt terrible the whole race

2 miles later with Jared 

4 easy on my own in the morning I all so did 2 with Jared

Later I was so sick I was laying on the couch all day 

Still feeling a little sick so I only did 3 on my own and 2 with Jared.

AM - ran with dad and his cadets on a extremly hilly course (I beat all the cadets on the uphill :)) I felt good most of the run but the Last .5 I felt a little sick.

Later 2 with Jared 

Ran 2 easy with Jared than 4 more on my own

AM- ran with Dad and the cadets on the track we did 8 400's with a really easy 400 imbetween each fast 400. Here are my splits

1:26

1:22

1:21

1:20

1:22

1:19

1:21

1:17

So a little slow but still pretty good.

later ran 2 with Jared
 

4 easy on my own than 2 more with Jared

AM- ran 4 my own than 2 with Jared
So another boring blog entry for me
 

4 easy on my own than 2 more with Jared so nothing special

went to the provo river canyon trail and ran 6 miles on that at 8:13 average so a easy run for me

later went for a run with Jared (2 miles) 

4 on my own in the morning then 2 with jared later and 2 more on my own

in the morning had my mom drop me off 6 miles away from the house and I ran back and my house is in the mountains so I got a good hill workout

I woke up early this morning and ran 5 miles I was planning to run 3 more with my brother but it just didn't happen so another easy rest day for me

ran to the track this morning and did a 8 by 400 workout with a 400 imbetween and it was HOT
and here are my splits

1:16

1:20

1:18

1:17

1:20

1:23

1:20

1:14

so a pretty good workout today but after my run I started some real bad pain in my upper hamstring I dont know what happened but for some reason it just really hurt.

Later ran only .5 with Jared because my leg just hurt and it was really afecting my stride because I just couldn't bring my up a lot so my stride was really uneven. so I hopefully it doesn't last long because I really thought I was getting some wear with my training
 

AM- I ran 3 miles this morning then later ran 2 with Jared I was going to do more but my upper hamstring was hurting again.

Went to the trail and ran 4 easy nothing really exciting my leg felt pretty good to.

later ran with jared 2 miles

Only ran 2 by my self and 2 with jared because im going to the pioneer days race tommorow

went to the race this morning and ran it ok but I wasn't exactly trying to get my best time or anything I was just using it as a workout. 

Ran 4 on my own a 3 with Jared so getting a little bit of distance in

went to the canyon and ran 6 miles but that was all for today

another low mileage day I went and ran 6 miles at a pretty slow pace with sasha jeff and matt on the trail.

averaged 8:28 for those 6 miles

Went and ran a hilly 6 miles this morning at 8:43 average pace so a nice easy long run for me today

later ran 2 with my brother

went on a run with sasha and jeff on the trail this morning and sasha wanted to see how far I could run 6min pace and I only got to 2000m and also out of curiosity I wanted to see what my heart rate was like during a run it was at 150-180bpm during the easy parts and 195-200bpm for the 2000m I did so I relized that I have a pretty high heart rate and that might be one of the reasons I have been having trouble lately. The main reason I think I been having so much trouble racing recently is that I have been growing like crazy In the last 6 months I have grown 4 inches.

Later ran 2 with Jared

6 easy on my own then only 2 more with my brother so a pretty high mileage day for me

I only ran 4 this morning but the rest of my miles were steep hiking to either up or down to the top of squaw peak.

4 on my own then 2 with Jared a lower mileage day because my calfs were a little sore from yesterday. But all together I had a high mileage week.

6 miles with sasha and Jeff this morning at a pretty decent pace. 2 more later with Jared

Sorry I have not blogged in awhile but I ran 6 on my own then 2 more later with Jared

same old thing 6 on my own 2 with Jared

once again 6 on my own then 2 with Jared

Ran with Sasha this morning on the trail 6 then 1 more with Jared

6 on my own then 2 more with Jared

A nice workout today 1 mile warm up then I did a 8 by 400 workout with a 400 jog imbetween here are my splits 

1:17.3

1:15.8

1:17.1

1:17.2

1:17.3

1:16.2

1:18.5

1:16.9

And that ended up being my fastest 8 by 400 workout ever with a average time of 1:17.05

afterwards I ran 1 more mile then 2 more with Jared 

6 miles this morning with sasha then 2 more later

2 mile w/up then I ran 6 x 800 on grass each one about 2:45 then 1 mile c/down

2 more later with jared 

4 early in the am then 2 hard miles at XC practice

4 in the am then 2 with jared and 2 more on my own

15 miles of steep climbing

2 miles with Jared then 6 miles later with Jared.

1 mile w/up then this is what I did

200:36

200:36

800:3:00

200:37

200:38

800:2:55

200:37

200:38

800:2:52

then 2 miles with Jared

4 in the am then 2 with Jared and 2 more on my own

 4 miles on my own then 4 more later

2 with Jared then 4 on my own

Got to the race 2min before race and I had a good start to my season with a 5:58 on a course that is incredably slow at least affected my time by 30+sec so a good start to my XC seson today

1 more mile with Jared a 3 more on my own later

4 in the am then 2 more later with Jared

In the am 2 miles.

Here is how the race went. I did about a 2mile w/up then I started the race out in the lead and stayed in the lead the whole race and ended up geting almost a perfect time of 7:17 for a 2k.
So it seems like I am really getting in shape. after did 3 mile c/down

so it ended up being a great day for me 

4 this morning then 3 more at XC practice

4 this morning than 4 later in the day

all 8 in the AM

Stared the work out with 1.5 mile w/up and here are my splits.

200:36

200:37

400:80 

200:36

200:36

400:76

200:36

200:35

400:75

200:26

200:35

400:72

So I actually had a really good workout today.

later ran 2 with jared 

2 this morning then 6 more later in the blistering heat

woke up in the am and did 2 with Jared

Here is how my workout went started with a 1.5 mile w/up and here are my splits

200-35

200-35

800-2:50

200-37

200-36

800-2:51

200-37

200-35

800-2:43

then did a c/down

so I had a good workout today

4 in the morning then 3 more at XC practice

2 with Jared than 6 by myself

2 with Jared than 4 on my own

4 miles of easy running and ran a OK race

2 with Jared knee really bugging me

AM- 2 miles easy

PM- 2 mile w/up than a 1k race at 3:11 which was a spectacular race than some strides and a 2 mile c/down

4 in the morning than went to XC practice

2 with Jared and 2 more on my own knee bugging me again

same as yesterday

same again

2 with Jared than 4 on my own

Stared in the Morning with 2 easy miles

Did a 4k race in 15:39 so not a great race

4 in the am than paced Jared at a race

Here is my workout I did 8x 100 all 15.7-16.0 than 4 by 200 35, 35, 35 ,36 were my splits than 2 400's at 1:20 then a 800 in 2:49

And I was sick today 

AM- 4

PM- 4