USU

went up to the freezing mountains all day. no run but climbing up a sledding slope a million times at 11,000 feet got my cardio for the day equal to at least 3 miles for sure;)

First day back to school for practice! we did 6 miles on the formaster hill loop. average pace was something close to 7. really impressed with all the young guys who were keeping up.
 

7.5 miles on the hospital hill loop plus trail to nowhere. Pace was like 7:30 or something. we had some guys drop off pace but for the most part the group stayed big and togetehr! Amy Bryson popped up out of nowhere, kinda interesting. first run with coach since like 3 weeks ago!

quick 2 miles before I go up to bryce canyon and xc ski and stuff.

we did mile repeats on the track today. first mile repeats of the season! Abel and I did two at 5:35 pace. It was easy, we did out first 800 slow about 5 or 10 seconds then picked it up for the last 800. It felt good!

lifting afterwards. Im getting so tone

went out on a trail out in the red rocks. pretty good run overall, easy, fun, all that good stuff.

we went on a 12 minute tempo at 5:44 AT pace on our new 1.5 mile tempo loop around town. Its a good loop! I felt strong and quick.

Lifting after. dang, my body

we did the kosman test today. the first two 60 seconders were about 400 meters, the third was 385 or so and the last one was 360 ish. I got 1528. I think thats farther than mikes first kosman of the season last year. I felt really fast and smooth it was great! first speed stuff for at least a month! my legs were like... what the...

3 miles easy recovery day with 8 striders. 4 miles overall.

met early this morning for our long run/ LT tempo.

went out on mosqito trail to 1.7 miles, started our 10 minute 5:02 pace tempo (went 1.95 miles, averaged 5:10 pace about) then ran up to the 8 mile turn around. tough pace, but I was able to stick it in for the whole thing.

Abel and I are up at UVU for a official recruting visit. our hotel is in southern provo, so we drove out to provo high to try and use their sick new track for our mile repeat workout. it was locked, so we ran across the street to the BYU track. it wasent cleared of the snow. soooo we went to the smith feildouse and ran our workout on the indoor track. 2 mile warm, then three heckish miles at 5:17 pace. the pace wasent bad, but everyone and their dog was on the fliping track! 5 laps to a mile sucked too. dont like indoor tracks. went 5:23, 5:14, 5:18. not the best workout but im justifying it because there were so many people to dodge and swerve around.

Abel and I finished up our visit to UVU. VERY impressed. the team is awesome, the coaches are great and the school is much much better than I originally prejudged. maybe they can teach me how to spell;) anyways, we have a trip to SUU next week, looking forward to that too.

we got back home in time for team practice, we just went 5 on mustang pass trail.

AT tempo and distance day. 5:30 pace for 18 minutes. not too hard, but definantly hard enough. not sure on our total distance traveled but we avereaged right on for the whole time.

weights and core afterwards

Am: 3 easy. Book discussion on mental power after. Good chat!

pm: 5 with 1 800 and 2 400s on the old man hill. 800 was 2:26, 400s both 1:06. Quick times! Faster than mike ever did them last year if I remember correctly. 

Lifting after the run

Am: easy 3

pm: 4xmile repeats at 87% 400m rest in between with 1.5 mile warm and cool.

goal split 5:10 

splits were 5:15 5:11 5:09 5:02

im getting sick with a cold, and it was tough just keeping pace the first few but in the last one I just dug deep and pulled off a quick last mile. My cold didn't affect me too much I guess. Mostly just getting saliva stuck in my throat a lot. 

Lifting afterwards went well.