Hard Work Beats Talent

Did a small workout today. I think it was just a test to see where we are at speed wise. 4x4s (64,64,62,61). It sucked Sage wasn't here to say the legendary McPhie saying. But it's okay, it's embedded in me now. This week has been odd. The moratorium period is coming to an end, and the seniors are coming back, hopefully soon. I kind of miss beating up Sage.

Hiked around 4 miles in Kanarraville. Put an easy 3,

once I got back.

2 mile warmup, 5x500 Hill repeats. At 90 percent effort. Cool down to get mileage. Going to do an easy 3 later.

8 miles total this morning. 3 in the afternoon.

7.5 in the morning. We did the Vo2 max, averaged around 5:14 mile pace for 15 minutes. Did another 5.5 at the memorial run.

11 miles around Navajo lake. I will do another 3 this evening.

We did three one mile repeats (5:35,5:20,5:22) I was supposed to average 5:33. Easy 3 later.

7 miles easy. This week was one of the hardest for me, bumping up the mileage which I'm not used to. Did all the doubles this week for the first time! Lol.

I didn't feel good so I missed out at practice. I wish I would've went, missed my first workout of the summer. But,I started to feel better later in the day, so I just put an easy 3 in.

I haven't been feeling good as of late. Today I did 3 but I did them at a bit faster pace (6:00-6:30). Just to see how I felt. And I felt a whole lot better. Looking forward to tomorrow's practice.

8 miles this morning. We did a 20 minute tempo. 3.5 warmup, 3.5 back. This was my first practice after dealing with sickness. I felt good, shoutout to Sage for running like 30 seconds faster then our given pace. Coach gave us a talk because of him. Lol. But overall a good workout with the guys.

Zero.

We did 3x1 mile repeats (5:20,5:11,5:27). Second one was way too fast, my bad coach. But overall today was a god workout and we had a some guys running as a group ( Sage, Spencer, Scott, Joe, Boston, Me) excluding Tanner and Bryson.

No mas.

7 miles this morning. A fartlek 1-2-3-4-4-3-2-1. The first four were great for me, but the last four were quite difficult. My hip just started to act up, and I wasn't getting the turnover.

Donut Hole.

Tempo run (5.25) 3.5 mile warmup. "Cool down". Another 3 in the evening.

Easier Money.

8 miles up Delano (12,169) Another 3 in the evening.

Easy Money.

Shins are still hurting, but just went an easy 3.

Hill work out. Not my best workout.

Easy.

We did our first 2 mile time trial at BHNP. 2 mile warm-up, 1 mile cool-down.  

Travel Day.

Forgot my running shoes so I biked 30 minutes. This week was one of my lowest milage weeks ever. Sickness, and shin splints are the culprits.

Traveled back to stg.

I don't know the accurate mileage for today. RACE: Warmed up, and then strides. The race started, the pace was quite comfortable, ran as a pack for the first mile and a half, I believe. I wanted to push it but I learned from last years jogfest. Spencer,Sage, Josh, Bryson, Tanner and I were running as a pack. Boston and Scott weren't far behind. Sage, Spence and I started to push. Sage was an animal today. He took off with about 800 to go. He was making a gap between us. We hit the trackand the rest is history . Great stuff from everyone, on both sides. Girls took second!! We still have a way to go but if we continue to work hard everything should fall into place.

5x30 second pickups afterwards.

AM: Ran with the Thatchers this morning. The good ol' little rivalry. Nice to have the Thatchers back.

PM: We did mile repeats at BHNP.  I only did 2 (6:04, 5:49) because i got a massage. Felt really good.  

Good run, it was cloudy so that was nice.

Ran with the Thatchers in the morning. 3 in the afternoon.

"Relay." What relay?

10 miler this morning. 3.5 warmup, 2.5 progression run, last 2 miles hard, and a 2 mile cooldown.

3 in the morning. 7.5 in the afternoon.

3 in the morning. We had the relays with PV we did pretty good. A great race from the start. 

3 in the morning. 5 in the afternoon.

3 in the morning. 4x1 mile repeats (6:01, 5:32, 5:35, 5:30)

3 in the morning, 4 in the afternoon.

SUU Invite! Felt really strong, decided that I wanted to push it and see how things felt. The first mile was good, second was okay, third mile it was tough so i just smiled at spectators. Great stuff from everyone.

Easy.

3 in the morning. Second time trial, did okay. Hit a brick wall the last 800.

3 in the morning. 7 in the afternoon including warmup and strides.

3 in the morning. In the afternoon we had 8x800 over haybales. Our range was 2:35-2:40ish. My first 1 was 2:37 felt fairly comfortable. For the next 4 I hit, (2:29, 2:31, 2:28, 2:30). Pace was faster then what I was supposed to hit. But I felt really good. For the 5th one I hit 3:05 because I had a sideache and I started like 10 seconds behind the other guys. Lol. For the last 2 I hit (2:31, 2:29). Great stuff from everyone.

3 in the morning, 4 on the state course.

Warmup, strides, race, cooldown. I was the first leg, I was feeling good pretty much the whole race, but after the first gauntlet I cleared the haybales but my hamstring just shifted in the process. After the first mile I still felt good but it was just my hamstring was really tight. I cleared the haybales gingerly and slowly because I didnt want to hurt my hamstring anymore. I was confident that I could've ran 20 to 25 seconds faster. Tanner, Spence, and I didnt really have our best day, and I think if we did I am pretty sure we would've did better than 4th place. Obviously all of us were upset, but we will come back stronger next week at BYU. 

3.5 Warmup, tempo (4.5 miles) 1 mile cooldown.

6 in the morning. Got my iron checked today, a 49 that's freakin awesome.

12x400s, my first 8 were around 1:12 then the last 4 i was about 62-63ish. 

Easy.

3 in the morning, 4 in the afternoon including strides.

Race started, got into good position I was 4th just behind Garek, Payton, and Colton. For the first mile we were on the track I was looking at the jumbotron, and I could just see DH and Davis going at it. After the second loop Camren from Davis made I move and I went with him. Camren and I battled it out for the rest of the race. We hit the track for the last time and he had a good3-5 seconds on me. Turned the burners on, but he got me by a second. Both girls and boys teams looked great today. This race was a good feel after AF grass relays .

MICHIGAN WORKOUT!!!!! One of my favorite workouts ever. If you dont know what the Michigan is go look @SageDucotes Blog.

Goal Times: 5:00-5:05, 5:38, 3:40-3-41, 5:38, 2:20-2:21,5:38, Sub 60.,

1600: 4:58

Mile Off-Track: 5:34

1200: 3:40

Mile Off Track: 5:27

800: 2:22

Mile Off Track: 5:30

400: 57-58ish

Felt really good, and great stuff from all the guys!

6 including strides and warmup.

3 in the morning. 16x400s. My first 12 I averaged about 1:13ish. Last 4 I probably averaged 1:09-1:11 with a 64 second last one. 

Easy!

3 easy, 4 at 7:05ish, last 3 consisted of 4x3mins, cool down .

Easy.

We had a ladder workout,on the track under the lights. (200, 400, 800, 1200, 1600, 1200, 800, 400, 200) For my second set, I wanted to be at my times, or faster, and I did that so that was a confidence booster.

Goal Times. 36, 68, 2:23, 3:38, 5:00, 3:38, 2:23, 68, 36

First set: 34, 68, 2:19, 3:37

1600: 4:55

Second set: 27, 62, 2:18, 3:34

Easy.

1 mile power run, and cut downs afterwards.

3 in the morning, 4 in the afternoon.

2 miles in the morning. Warmed up 2 miles, race, 1 mile cooldown. The race went out kind of slow.  I was like in 30th at the mile, 20th at the second mile, kept moving up and I finished 12th. Coming down the last stretch at saw Isaac Cortes from Great Oak I wanted to catch him but came up short. Our top 6 averaged about 15:00 minutes so thats a good sign.

8 miles easy, Kale ran with us for the last time before his mission. :'(

2 mile warmup, 4x1 mile cool down, recovery, strides, cool down.

6 easy, strides.

4.5 warmup/tempo, last 2 miles hard. (5:45,5:09) Half mile cooldown.

3 in the morning. 4 easy.

2.5 warmup, 10x500 hill repeats, recovery, cool down.

2 mile warmup, 4x1 mile repeats, (5:15, 5:15, 5:15, 5:25) 2x200 finishes, 1 mile cooldown. 

3 in the morning. 7 in the afternoon.

Warmup 8x400s, recovery 1 mile cool down.

easy.

2 in the morning.

Warmup, race, cool down. Mile splits were, 4:47, 4:57, and 4:53 for the first three miles, and include the last 200 meters. Could've ran faster, but got a sideache last mile.

Easy with Desert Vista.

Warmup, 1:1,2:2,2:2,2:2,1:1 and finished with 4x30 second. Felt kind of flat, but I wanted to push it. Cool down. D

2.5 warmup, 4x800 at 5k pace. I hit 2:26, and 2:25. Last two I hit 2:23 and 2:17. Topped that off with 4x300 meter finishes. Cool down.

Did 5 on Tuesday, and the 4x800 on Wednesday.

On navajo drive.

workout.

Easy

Pre-Region strides

Race, still kind of sick but pretty good considering last weeks terrible week of training on my part. (Sickness)

No run.

2.5 mile warmup, strides, 1 mile power run, cooldown. I hit a 4:47 it felt easy.

Pre-Race and strides.

I would say 2 in the morning but I'm not really sure.

We got to the course, watched a couple races relaxed, then warmed up. I didn't know what to expect, I wanted to run fast, but I just felt weird, well pretty much the whole team did. But I took 3rd but we took the team title. It was bittersweet but we will be ready for Nike.

End of year frosty run.

3.75 warmup, 2 miles at 5k paces, and .75 cool down We opened that first half mile in 2:36. I wanted to come into this practice with the mindset of running fast and finishing strong, after my state performance I was pissed I didn't do what I wanted. I started to push it and came through that first mile in 5:01. The last mile I was just thinking about state. So I just started to push even more, closed that last mile in 4:43. It was a great workout and I'm stoked.

5 up Death Ridge with Josh. 

3 in the morning, 7 in the afternoon.

3 in the morning. Did a warmup, 4x200 strides, 3x1 mike repeats. (5:12,5:23,4:41) Felt good. Cool down and core.

3 in the morning, 5.5 miles, and core.

3 in the morning. 2.5 warmup, we did 4x200s starts, then after we did 12 400s (1:10-1:13) Spencer and I were hitting 1:09-1:10. Then the last 4 we were hitting 66-67. I think Josh had the fastest 400 today with a 65. Its pretty good considering the conditions.

Easy.

We did a 5 mile warmup, then we ran another 3 miles at 6:15-6:30 pace. Then the last 2 miles we would drop it. I hit a 5:15-5:17 for that first mile, then I was around 4:49-4:52 for that last mile. Then we headed up to Cedar for the college race, and we met Cam Levins, all in all today was sick. And Hayden Hawks won the race. 

3 in the morning, and 8 in the afternoon including strides. 

3 in the morning. We did our second Michigan of the year. If you don't know what the Michigan is go look @SageDucote blog. I was supposed to be at 5:23 for the road miles. Then 4:50-4:55, 3:37-3:38, 2:22-2:24 and sub 60.

Warmup and strides. 

1600: 4:47

Road Mile: 5:15

1200: 3:37

Road Mile: 5:23

800: 2:17

Road Mile: 5:18

400: 57

Cool down. 

Great stuff from all the guys considering it was in windy conditions. 

5 miles easy.

Card game workout. Our workout consisted of 100s-400s and we had to get two miles in. It was a hill workout, I kinda felt flat but all the guys did good. Cool down.

3 in the morning, we did 8 in the afternoon on a pretty sick trail. The run went by super fast, im glad because BO3 came out and I was stoked to go home. 

Warmup,strides, we did 8x400s with 30 second rest. The first 4 I was hitting 66-68. It was pretty easy. The last 4 I hit 67,71,65,61 It was a good push.

3 in the morning.

5 miles, tight calf.

Didn't do a morning run because of my calf. Race today, I wasn't sure if i was going to race. We did our 2 miles and my calf was hurting like crap. But once I warmed up it started to loosen up. It was still kinda tight though. Race, Nick and Dallen brought us though the first mile in about a 5:04, and as soon as we got to the mile, I just started going. I just kept pumping and pumping. Closed that last mile in 4:45 these past few workouts I have been able to close in sub 4:45-4:50. And the other guys are closing in similar times, so if we can do that at Nike, we will be in a good position. 

All on the turf, because of my calf.

Warmup, strides, did our workout. It was a good solid push, felt good. Calf was still tight but its feeling a lot better.

Didnt run, but I got a massage. My calf was really jacked up.