Hard Work Beats Talent

5 miles easy, little rusty but that's usually how it is. Core afterwards. 

Did a local 10k for my run it was fairly easy, still getting into it. Core afterwards. 

5 miles easy. Core afterwards.

Very sore from yesterday, had to cut it short. Got to roll out and stretch good tonight! 

Felt really good today. Ran on my own today because Andre and my cousin ran before the Finals game, and went to go on my run just before halftime. It's scary running on your own here in Tuba. When I got back from my run my mom said "Don't be running on your own. A body has been found just behind the school." And where I run its on a trail so there's no one around.  So, from now on I won't be running on my own. Anyways kind of pushed the pace, quad felt good.

5 miles up the ridge. 

5 miles easy. 

First run back with the team, felt good. Aqua Jogged for 30 minutes. 

3.5 mile warmup, then a 1.5 mile tempo. Hit 5:46 for the first mile, and 3:04 for the last half. Felt good, considering soreness. Aqua Jogged for 30 minutes. 

9 miles around 7 minute pace, felt great. I'm glad Sage ran with us today and finally ran with Hayden. It was just good conversations all around. Super stoked that Hayden is apart of  the team! He's a great runner and an even better person, excited to learn a few things from him. 

6.5 miles with Albert. Andre turned around at 2.5. First day back in AZ. 

Warmup, did hill repeats on a sandy hill, cool down. 

Did 8 miles around 6:55-7:05 pace. Then did 8x100 meter finishes. 

3 mile warmup, hit 5:25 for the first mile, 5:37 for the second mile and and got about 2.82 miles in 15 minutes. My second mile was slower because I had to slow down a little to pretend I was picking up a rock because dogs would chase me. Overall a great workout, feeling stronger! 

Good run with Albert. Felt smooth, I'm not sure what we averaged. 

Did a 2 mile warmup, we had a fartlek today. Andre had an appointment today, and he might need PT for his hip. I did this workout on my own. I felt good, running at a higher elevation is a bit tough but I know it'll pay off. 

Did 7.5 this morning with Albert, averaged around 7:25. Did 3 in the evening. Excited to be with the team next week! 

2 mile warmup, hill repeats, and a cool down. Felt tired, but it was a good effort. 

9 miles with the team, kids camp. Did 3 in the afternoon. 

Had a tempo, coach wanted us to be around 5:40. Did 3.5 mile warmup, my mile splits were 5:39, 5:45, and 5:28. And for the last minute and 8 seconds, because it was an 18 minute tempo, I probably got 400 meters because I was pushing it. So far this has to be one of my better workouts on the year. Did 3 in the afternoon with Coach, Spence and some of the girls. 

7.5 with Albert once I got back to Az. 

Warmup, did the Fartlek with Albert and Anthony. They wanted to join me, it was nice to have them there, they pushed me! Cool down. 

8 miles with Albert and Anthony. 4 in the evening. 

Warmup, 8x1:30 hill repeats, and cool down. Nice to have Spencer there because be loves hills. 

5 miles easy.

2.5 mile warmup, had a 20 minute tempo. Hit 5:25, 5:35, 5:30 for the 3 miles and got a total of 3.65 miles, cool down.

Very busy day.

2 mile warmup, 4x400 with recovery and cool down. (64,64,62,62) Did this workout on my own. 

Easy

2 mile warmup, we had 5x500 meter hill repeats. Some guys on the team were pushing it, and I didn't feel good. But afterwards coach told us it was supposed to be at 90 percent effort and after that I didn't feel as bad because I thought I had a "okay" workout. Barefoot cold down.  3 miles in the afternoon. 

4 easy by myself. Was feeling a bit under the weather. 

We had our Vo2 max test today. Warmup, strides, 15 minutes hard, cool down. Coming in today I just wanted to improve from last year. Spencer led the first mile and brought us through in about 4:57. After I took over and I felt good. I wanted to get 12 laps in but I came up short and my total distance was 4759.15m, a 222m improvement from last year. 3 miles in the afternoon. 

Did 10 this morning out in hurricane. Another 3 in the evening. 

We had 3x1 Mile repeats. Our pace was 5:41 and we hit 5:39, 5:43, and 5:41. It felt easy and we were super relaxed. We met at Coachs parents house for our afternoon run. Im not sure about our accurate mileage but we did around 3.13. 

Easy mileage with Albert. 

7 miles easy. 

8 miles total in the morning, 3 in the afternoon with Sage and Bryson.

We had a tempo this morning. Hit 5:34, 5:32, 5:22 and for our last 4 minutes our pace was about 5:10. Felt okay for this workout. But still managed to get a solid workout in. 3 miles later.

6.5 mile total out in Little Valley. 3 in the afternoon. 

7.5 miles total. 2.5 mile warmup, we had 3x1 Mile repeats, our given pace was 5:33 and I averaged like 5:28 but Spencer, Bryson and I were relaxed so we didn't stress about the times. Cool down. 

We did 12 miles total with the last two miles we progressed. So we ran the first 9 miles around 7:30 and we started our 2 mile push. Hit 5:27 and 5:16 I felt relaxed the whole time so that was a positive. We had like a mile cool down. 

Warmup, we had a fartlek workout in about 40 minutes we got a total distance of 5.5 miles, cool down to get mileage.

6 miles easy, and 8x100 strides. 

We had a 30 minute tempo and we had to pick it up every 5 minutes. We did a 4 mile warmup and ran our tempo back and we got about 5 miles total plus the cool down. First day of running camp up in Eagle Point, we did 3 miles. 

8 miles east around Puffer Lake, got in the lake after. My body needed an ice bath. 3 miles in the afternoon.

7 miles total in the morning, we had our race up Delano and I was feeling good compared to previous years. Spencer and I kind of took a longer path so Bryson managed to pull out the win. Had our relay in the afternoon, our relay consisted of 4x400s and there were 3 on each team. 

6 miles, we were pushing it and all the guys felt good especially after running Delano.

4 miles this morning, first day back in AZ. Did 6.5 miles with Albert, and Andre who turned around at 2.5. Also did 8x100 meter strides.

4 miles easy in the morning. The workout was 6x500 meter hill repeats. 2 mile warmup, workout, we had to run about a mile back to the high school. After I did 4x400 progression finishes. Cool down for mileage. Albert was running with Andre, and he said that Andre looks strong. It's just a matter of time until Andre returns to his usual form.  

4 miles easy in the morning. 5 miles in heavy rain, wanted 7 but it was getting pretty bad.