Andrew Rummens

First day back from break, gonna be an action packed summer as I prepare for Utah State! Went 4 easy with Taylor on the Bounitful Post Office run.

Distance: 4

Pace: 6:53

Ran an easy 4 miles today with Matt on Bountiful Boulevard. It was pretty relaxing, execpt we lost track of time after the run and we had to hurry to be on time for pictures to cotillion.

Distance: 4 miles

Pace: 7:00

Went up to Skyline Trail up above the B with my dad for the first time today. He's been talking about it forever, and now I know why. It was incredibly beautiful, the canyons up there were awesome. 

The run started at 8200 and got up to 8900 within 3 miles... it was really hard on my lungs and legs but it was so pretty it was hard to notice.

Got up to the 3 mile mark in 8:40 pace.

Distance: 6 miles

Pace: 7:40

Ran 6 miles on Bountiful Boulevard... it was rough because I was super sore from Skyline still so even though my pace was still 6:43 it did not feel as easy as a 6:43 pace should.

Distance: 6 miles

Pace: 6:43

2x 1.5 Mile Repeats around my loop, it was especially tough because my calves were really sore from Skyline. I was supposed to do 3, but I dropped out on my 3rd because my calves were hurting too bad. Regardless, I ran 8:50 on the first and 9:10 on the 2nd.

Distance: 7 miles

5 easy miles

5 easy

5 easy

In reality, I went about 13 miles worth of running on Mid-Mountain Trail in Park City. Felt good, not as good as it did last summer but it's still just my first week so no big deal.

Distance: 13 miles

Pace: 8:00

8x 3min pushes @ 5:20-5:30 pace with active recovery for 3 min on the Jeremy Ranch Trail at 6000 feet. 

Felt super smooth and I never got tired, great first "long" workout of the season!

Distance: 8 miles

Elevation: 5600-6100ft

Ran to the Capitol from my house, was in reality 7 miles but because of the hills and elevation it was probably more like a 9 mile effort. Felt good, a little hot because we waited till later in the day.

Drove to WX to do 10x150m strideouts, did my first 4 with weights.

Distance: 9 miles + 1500m

Elevation: 5100 - 5800 ft

Easy 8 miles on Skyline, but the time equated to about 12 miles worth. Felt nice, got up to the 3 mile mark in 8:28.

Distance: 12 miles

Elevation: 8200 - 9200ft

Spent the night in Park City with Matt, Dallin, and Taylor, then ran on Mid-Mountain with the guys. Super fun run, one of the funnest in a while.

Distance: 7 miles

Elevation: 8100 - 8600ft

5 miles medium-ish pace on Jeremy Ranch, averaged 6:05 overall. First mile was 5:40 and my next two were 5:55 but the hills on miles 3-5 were really rough.

Distance: 7.5 miles

Elevation: 5900-6200 ft

Easy hour and 20 min on Skyline in the morning and then a run later on the golf course with 7x100m hill repeats on the grass. Felt good.

Distance: 15 miles

Elevation: (Skyline) 8000-9000ft (Golf Course) 5000ft

Hour and a half run on Mid-Mountain trail in the morning, got up to the plateu in 46 min. Went over to Park City high school afterwards and did 7x150m strides, felt good. 

Distance: 14 miles

Elevation: (Mid-Mountain) 8500ft

Early workout, warmed up a mile and then did 2x1.5 mile reps again around Eaglewood Loop. First was 9:10, second was 9:04... those are about 5:40 pace about. Then cooled down 3 and a half miles on Bountiful Boulevard.

9 easy miles up Skyline in the morning + 8x100m strideouts on the grass, and then went to an Alter-G Treadmill and ran for 30 min.

Went to Woods Cross this morning to do a fartlek workout with the team. It was super fun, and great to see everyone. 

Workout was supposed to be 45 min of fartleks. We were to do medium pace the whole time, and every 5 min, surge for 60 seconds. 

Taylor and I took off and went pretty good. We ran on Bountiful Boulevard and ran all the way to Viewmont High, where we turned up and made a loop around. We ended up doing 4x 60 second surges before our last one, where we surged the entire parking lot which was about a minute and a half. Felt great, we surged at sub 5:00 pace and we finished the whole workout in 38 minutes!

Ran later that afternoon. 

10 easy on Bountiful

Easy 14 miles on Skyline... wasn't very fun but it was cool weather and it was nice to get out of the way. Next week training is going to be hard cuz everyone is out of town, but I'll figure it out

Ran a 6 mile medium run on Bountiful Boulevard with WX. Went with Taylor, hit a 5:55 pace the whole way which was pretty good. Taylor dropped me on the final steep hill with about a mile to go, and I wasnt able to catch him.

AM - 9 miles on the Pipeline, was pretty cool but the footing was rough in some places.

AM - Went to Mid-Mountain with Taylor and it was fun, ran easy and was able to get good mileage in.

PM - Ran on Bountiful Blvd for 3 miles at 6:45... felt good but it was hot outside so that was hard

Ran up Elephant Rock with WX today, got up in 27:31, which is a PR... I think I went my first half mile a little too quickly though, and I think if I had been a little more conservative up the first little bit I would have been able to do more and dip under 27:00... but whatever

Ran easy for 12 miles on mid-mountain. Had to go during the dead of day after I picked up my dad from the airport but it wasn't too hot in Park City, which is why we went there. 

Did 8x100m strideouts on the track afterwards

AM - Did a mile warmup with my Dad and Ryan before our two mile family reunion fun run. I didn't like the course, it was a straight shot downhill and then you had to turn around and come back up. It was rough, and it wasn't very fun, but a good workout.

PM - Ran the Guardsman's Pass trail, which was really beautiful. Started at 9700ft and got up to 10000ft. The hardest part was Puke Hill, which was a half mile that climbed 500ft! It was a good run though 

AM - Hill circuit with WX, best one ever and I felt incredible! Did a longer cooldown to hit 9 miles

PM - Easy 3 on Bountiful Blvd

AM - Medium run on Jeremy Ranch, hit more even then last time I did this run but it was an overall slower pace, but that is ok because it felt so much better. I also hit even splits on miles 4-6, which are the hardest miles of the trail, so that was good!

6:24, 6:05, 6:05, 6:11, 6:10, 6:10, 5:45

PM - Easy recovery on Bountiful Blvd

Ran 9 miles on the Pipeline and then went to Sugarhouse to do 8x100m strideouts

AM - Pushes on Jeremy Ranch, where the shortest was 3 minutes and the longest was 5 minutes. Each were at 5:10 pace or faster and each had even recovery. It felt really good and I was able to get a lot of pushes in, considering how hilly it was. Got 7 total in.

PM - Did 5 easy miles

10 miles easy on Mid-Mountain in the morning, then went to Park City High School and did 6x150 strideouts

Probably the worst run ever, but it was good to get it over with. Ran up Elephant Rock (did it in 29:15, which is what I did junior year when I was sprinting as fast as I could... that was pretty cool) and continued up to Rudy's Flatts till I hit 54 minutes. Turned around  and finished the run in 1:40. Took a 3 hour nap when I got home

Threw up a ton last night, I must have a bug or something.

Went for a 6 mile run later tonight, felt pretty crappy.

Was supposed to do a 10 mile progression run, but my body is still wasted from being sick, so I was only able to do 5... I'm gonna take the rest of the day off so I can be rested for when Jeff comes in tommorow.

AM - Ran to the Capital, felt really good considering I felt like crap yesterday. Finished my last 2 miles in 6:30 and 5:40. Jeff is coming in from Glendora at around 7, so I'll do 5 more later with him. Hopefully I'll be 100% ready by tommorow for a good fartlek!

AM - Did fartlek with Taylor and Jeff around WX to Viewmont... did 6 of them for 60 seconds each. First was 5:30, then it went 4:25, 4:40, 4:36, 4:35, 4:15.

PM - Easy 3 on Bountiful Boulevard

Went up to Logan for SOAR, so I wasn't able to get much mileage in today... just 9 on the Pipeline with 8x150 at Sugarhouse

15 easy miles on Mid-Mountain with Jeff... I felt incredible and went the fastest I've gone all summer which is a great sign!

AM - Progression run on Jeremy Ranch with Jeff...

8:10, 6:45, 6:27, 6:19, 6:15, 6:14, 6:01, 5:59, 5:45

Felt really good until we hit the pavement for the last mile. It was supposed to be 10 miles but the pavement took everything out of us

PM - Easy run later

AM - Ran up Skyline with Jeff

PM - Easy 3 on Bountiful Boulevard

AM - 1 mile warmup, with 4x3 min pushes with even recovery... went 5:15, 5:06, 4:55, 4:57... did 4 miles medium back to the car

PM - 3 miles easy

AM - 11 easy on Skyline

PM - 3 miles at Woods Cross, then did 9x150m strideouts

AM - Did a progression run on Jeremy Ranch... same as monday but I didn't have Jeff to work with today. Regardless, my splits were pretty much exactly how they were with him other than my 6th mile...

7:30, 6:46, 6:28, 6:14, 6:14, 6:23, 5:59, 5:59, 5:40

PM - 3 miles easy with a few easy strides

AM - 14 easy on Pipeline next to my dad, who rode his bike... it was a lot easier with somebody to work off

AM - Ran a hard workout with WX today, did 3x10 min pushes that were supposed to be a tad slower than race pace.

First set was on a pretty easy course, started up on the track and came around down onto the soccer field and around the parking lot. The thick grass from the field took a lot out of me, but I still hit 5:10 pace for the first set.

The course for the second set sucked a lot worse, it went around off campus to the old K-Mart parking lot where we had to run up hill the whole time. By the time we got back to the school it shot us down a steep grass hill, so we couldn't recover from all the climbing... still hit 5:30 pace, which is ok.

We did our final set on the first course, and I was able to go like 5:08-5:07 pace on this one.

Whole workout felt pretty good aerobically, when Sam asked for our heart rate I was at 10 whereas everyone else was at 13... but my turnover isn't 100% there yet. Today was the first all summer where I went that fast for that far, but regardless I think I need to do more strideouts.

PM - 4 easy

AM - Progression run on Jeremy Ranch today, it was very rough because of yesterday's workout... 7:50, 6:44, 6:15, 6:14, 6:09, 6:25, 6:05, 6:04, 5:45

PM - 4 easy at WX with stideouts

14 easy miles up Elephant Rock and to Rudy's Flatts, felt a lot better than when I did it a few weeks ago

AM - Easy 9 miles on Pipeline

PM - Easy 4 on the Golf Course with strideouts

AM - 3 min pushes with 4 min recovery, pushed at 5:00 pace or faster on the flats, and around 5:30 pace on the hills. It felt great, overall I felt fine but my left calf was a tad sore

PM - 4 easy on the Golf Course

AM - 16 miles with my dad (on his bike) on Mid-Mountain... easily the best long of the summer, and it was my longest!

PM - 3 easy on the Golf Course with 10 strideouts

AM - Another workout of 3x10 min, it was really rough probably because of my long run Saturday and just my mileage this past week... I focused most on my form, so I was still able to get  decent workout in

PM - 3 easy on the golf course

AM - Ran 9 easy on the Pipeline... I thought I may only go 8 because the first mile and a half felt awful but as the run went on I actually started crusing. I stopped to look at my watch as I turned around and I was going 6:33!! Felt awesome!

PM - Ran 3 easy on the golf course with 8x200m strideouts

AM - 10 easy to the Capital... last 2 miles were 5:44, 5:40! Felt good, will do 3 later.

PM - 3 easy on the golf course, felt easy but there were a bazillion people on the course today so I couldn't do strideouts on the 4th or 5th holes, so I just did them on the pavement which totally sucked

AM - Progression run again today on Jeremy Ranch...

7:30, 6:34, 6:15, 6:05, 6:13, 6:08, 6:04, 6:01, 5:40

Felt good at the beginning and end, but the middle is still getting to me. The hills are brutal on miles 4-5 and I feel myself getting stronger on them but not strong enough I guess

PM - 3 easy on the golf course

AM - 14 easy with my dad at Mid Mountain

PM - 3 miles easy and 10 strideouts on the golf course

AM - Went up to the Uintas with my family today to play around at the lake... the day was fun but the run kinda sucked cuz I didn't have much motivation and the trail around the lake was super rocky and tough to run on

AM - Drove out to Pine View with my dad to meet up with WX at their camp so I could do mile repeats with them around Huntsville. Did some good warm-ups and threw on my flats so I coud work on turnover.

First course was 100% flat and it was the easiest, the 2nd course was uphill the first 3/4 mile and then it was a progressive downhill for the last 400m so it was definetly tougher.

Hit 4:55, 4:58, 5:00, 5:05... I was gonna do another set or even do mile 800s but I figured first workout, I probably had done enough. 

My turnover was a lot sharper than I was expecting so I am happy with that!

PM - 3 miles easy

AM - 9 miles easy on the pipeline

PM - 3 miles on the golf course

AM - 10 miles on Elephant Rock

PM - 3 easy miles on the golf course with strideouts

AM - Went to WX to do some fartleks... ended up being a faster progression run. Hit mostly 5:30-5:40s. Felt pretty good. Cooled down barefoot on the grass

PM - 4 miles on the golf course

AM - 3 easy miles on the golf course, will do a progression run later

PM - Did 10 pushes, 2:30 on and 3:00 off... pushed anywhere between 4:35 and 4:50, depending on how hilly it was, and on one of my pushes it was 5:30 because it was really hilly. Felt great! 

AM - 13 miles with Ryan and my dad on mid-mountain. Went super easy... it was really relaxing

PM - 4 easy miles out towards the church and onto the Capital trail. Did 8x175m hill repeats too

AM - Mile repeats with WX today. Did 4 of them and they all felt really good. They went  5:08, 5:07, 5:01, 4:56... I am really happy with where my turnover is right now, especially on the grass where I usually have nothing! 3 easy miles for cooldown

PM - 3 miles easy

AM - 9 mile medium run on Jeremy Ranch.. it was super hot today so it kinda sucked

PM - 3 miles easy on the Golf Course. I had to do strides on the street cuz the straightaway on hole 4 was packed, so that was lame.

AM - Easy 9 miles on the Pipeline

AM - Medium run with WX

PM - 3 miles easy on golf course

AM - Progression run on Jeremy Ranch

PM - 3 miles on golf course

AM - Ran around in Toole with WX at the meet

PM - Ran 10 miles on Bountiful Boulevard... which sucked

AM - Hill circuit with WX, probably my best hill circuit yet. 

PM - 3 easy on the golf course

AM - 9 easy miles on the Pipeline

PM - 3 easy on the golf course with strideouts

AM - Mile warm up, 4xmile repeats... 5:14, 5:07, 4:59, 4:55... 3 mile cooldown. Mile reps felt really good!

PM - 3 mile cooldown

AM - Easy 8 miles on the Pipeline

PM - Easy 3 with WX

AM - Progression run on Jeremy Ranch, it was really good! I took the first 4 miles pretty easy, went 6:43, 6:19, 6:17, 6:18... then pushed the next miles and went 6:08, 6:03, 5:55, 5:20. I felt a lot better than I thought I would because I felt like crap yesterday. Long run tommorow, then it is off to USU!

PM - 3 easy miles

Last run at home, ran on Mid-Mountain Trail... it was really good! Then did 10x150m strideouts on the golf course

Only went 8 miles today because we ran before the bus ride to camp but the ride took to long so we didn't double...

AM - Progression run with the guys, it was really good I went the whole 10 miles and hit solid splits. Last 4 miles were sub 6 and last 2 were sub 5:40

PM - 4 easy miles with Justin, Ben, and Pickle

9 easy miles up to the Indian reservation, it started pouring and it was super muddy but it was awesome... Did 3 later with Dylan and Mitch 

Super hard day... Did 2 mile warmup to the reservation, then did 3 mile tempo that sucked cuz it was all uphill. Then did 4x 2:20 hill repeats up this huge hill that was rough... I got murdered by like everyone today

My body feels destroyed so I just went 5 easy

Drove 30 min up Logan Canyon to Limberpine Trailhead, where we ran on a fire road. It started up 7500ft and got up to 8500ft in 7 miles, so a pretty gradual climb. It was awesome, easily my favorite new run

AM - Did 6 miles in the morning with the team

PM - Did 5 miles at the workout, easy

AM - Woke up at 5:30 this morning to do mile repeats... did a 3 mile warmup to the cross country course and then did some dyamics and strideouts. Spence didn't tell us how many we were gonna do so we were forced to be conservative. The course started up a hill for 400m and looped down to make 850m, so we did about 1.75 loop to make a mile. It was a hard course. We hit 5:55 (super slow) 5:30, 5:32, 5:25, 5:15, 5:10, 5:07. They all went really well. I was dead during classes today though.

AM - Woke up at 8:00 so I got a good night's sleep last night (finally)... went on a 7 mile run

PM - 4 easy miles at practice

AM - 4 easy miles

PM - Mile run to the stadium, dynamics, another 2 mile warmup, then ran the 4 mile course with 5x90 second pushes, then did a mile cooldown... course seems pretty difficult, lots of hills. But I am excited!

AM - 7 easy

First race of the season! It went really good, I held up a lot better for a 4 mile race than I thought I would. It was only us and Westminster, so Coach Spence told us to treat this as a glorified tempo, but it still ended up being a really good effort. He set us up into groups before the race and wanted us working off each other, so that was really helpful. I was in the 2nd group with Kody, Mitch, Jon, Kaden, and Dylan. We were supposed to do the first 2 miles in 5:15-5:20.

Gun went off and we got off to a great start, considering there were only two teams and it was a huge line. I spent the first 800m just settling and and looking around for my group. We worked together and took it pretty easy. The effort felt really good, and we went through our mile in 4:56... 

2nd mile climbed up the back field, but the first loop up wasnt too bad. When we looped around the dirt pasture we lost a few guys right when we hit the 2nd mile split, 10:15. I was suprised because we didn't increase our effort but we didn't fall off to far from our pace.

3rd mile Kaden started pushing it a lot, and so Kody, Jon and I went with him. He led our pack for about a half of a mile before he started to fall off, so I took the leading job from him. I don't usually like leading, but since it was a joint effort, I wasn't too bummed. As we started to climb up the 2 loops again I started to fall off Kody and Jon... I am not sure what our 3 mile split was but it had to be around 15:30-15:40.

When we hit the downhill Kody and Jon had like 5-10 seconds or so on me, and I tried making it up too quickly. By the time we hit the final 300m or so on the grass I didn't have much left. I could have kicked it in, but I don't think I could have caught them, only catch them or be off my a second or so. Regardless, I still finished just 5 seconds behind them, so I'm not too bummed. 

Fun seeing everybody out to come cheer us on! A lot of people from USU woke up early to come watch us, so that was fantastic. My family also came up from Bountiful, so that was super cool. It is going to be a great season!

Went up Green Canyon with the team this morning. We took a recruit from Wyoming with us cuz he is up on his recruiting trip. He is a pretty cool guy

AM - What a day.. so slept through my alarm so I had to hurry and get up and sprint to the course to meet up with the team. They had already done drills and were about to start strideouts in flats, so I just jumped in with them... I felt pretty stiff and tired (duh)

We were going to do 2 sets of 5x600m with 300m rest. We got separated into 2 groups, and I was in the 2nd group. We were supposed to go between 1:55-2:00. 

On the first 3 sets I was dogging it in the back. Going up the hill hurt pretty bad, and I felt like crap when we turned onto the downhill, so I just hung behind Brett, Mitch, and Jordan. After the 3rd set, I started warming up a tad and I began to move up through the pack. By the end of the set I was with Kody, and we hit 2:00, 2:01 on the last 2.

On the start of the 2nd set Coach really separated us, so Colby, Justin, Dylan and Ben ran up front and the rest of us were behind. Kody and Jon worked 1-2 up front on the hill for the first 400m, and the rest of us worked off them. We hit 1:53 on the first one, then went back up controlled and went 1:57, 1:57... on the last 2 we pushed it a little more, 1:56, then 1:53. I led the last one, I wanted to finish the workout strong so I kinda dropped the hammer. Overall it was a great workout.

Went up Green Canyon again today... it was hot

AM - 10 easy miles with the guys up on Bonneville shoreline trail up to the Concrete Jungle. We went through this sketchy tunnel, which was fun, but the trail was overgrown with dead bushes so that kinda sucked

PM - Was late to practice cuz the shuttle took forever. I think I am gonna start bringing my stuff to class with me on thursdays so I can go straight from class to practices so I stop being late... anyways, went 2 easy miles and then got to pick up my spikes!!

AM - Easy miles in the morning

PM - 25 min warm up, stideouts on the grass with my spikes, (3x 200m)

8 miles progression on Mantua

AM - Woke up to run 8 miles with some of the guys up to Concrete Jungle

PM - 4 miles with 6x150m barefoot strideouts

AM - Ran a 4 mile warmup, then did 7x800m repeats and then 6x600m repeats at 5:15 pace, each with 90 second rest... it was really hard. It was cold and hailing at the beginning, but it changed back to just raining after some sets. 

We switched into spikes after three 800s which helped a lot with the mud and wet grass, but it did not make the workout easier.

I don't remember my 600 splits but the 800s were 2:40, 2:38, 2:37, 2:35, 2:38, 2:39, 2:38

Ran in the afternoon because of the rain and my class schedule... felt pretty good

Ran out to Concrete Jungle again in the afternoon but instead of doing an out and back we did a loop around First Dam and then down Logan Canyon. 6x150 barefoot strides after, head out to Montana tommorow for the MSU Invite

Drove out on the bus to Bozeman in the morning. Got there at like 2:30 and went to the course later to preview the course... it was legit. The first mile and a half was uphill, but the rest of it was pretty flat with a few rolling hills. Did 8 strideouts

Went to the race and it was awesome... I was a little nervous because I was sore yesterday in my quads and calves but they were fine today. The course was freezing in the morning but by the time the sun came up for the race it was fine.

I was expecting the first 300m to go out faster than it did but by the time we got to the top of the hill I was in the top 20 which I was no expecting. After the first half mile it then started to get crowded and jostling around. It was hard to find my group but by the mile I was able to get them. Went through a lot slower than I though, but a controlled 5:18

The 2nd mile was pretty controlled, Cody and I just cruised around and tried to stay out of trouble. Hit 10:38

3rd mile was progressively downhill, with a few zig-zags but it was easy. Came through 3 miles in 15:53

Mile 4 was really hard, but I mentally ran tough and told myself if I could hang on Cody till 4 miles, I can coast down the final mile with relative ease. Went through 4 miles in 21:20

Cody started to move pretty good at the 4 mile mark and I couldn't go with him. I just tried to hang on and catch these guys from Idaho State, but my legs began to lose their turnover. With about 300m to go before the loopty-loops leading into the final 200m, Kaden flew by me. It shoced me, so I started my kick, but I realized I had to go over the small hills, so I decided to save my kick till after. I couldn't get Kaden, but I was able to pass a Montana guy.

We won! We beat Montana State by like 8 points or so, which was pretty awesome! We also put 3 guys in the top 10 (Colby, Ben, and Justin) and all top 7 of us were in the top 20.... awesome race!!

AM - 4 miles

PM - 4 miles

AM - Early morning practice, ran a 4 mile warmup, then did 600 repeats with 300 shuffle jog. 

First 4 were pretty easy, we started at the bottom of the hill and hit 1:55, 1:55, 1:53, 1:52.

We then got a 5 min break before our second set, which was just 600 with more rest we were just supposed to be faster. We hit 1:44, 1:47, 1:44, 1:50.

Last fartlek set was just 3 fast 600s, hit 1:49, 1:52, 1:52.

2 mile cooldown.

Got to sleep in today, did the Concrete Jungle trail up to a dam (honestly I am not sure if it was 1st or 2nd dam, but one of them) and back. 

10 easy

Left for Salt Lake to get on our plane at 6:30, arrived in Minneapolis at like 12... course was super humid and hot

Woke up at like 8 to get breakfast, then we headed to the course at like 10:30. It was really warm and sticky so we shortened our warmup.

Start was pretty smooth, we got the outside box so it was easy to not get boxed in the first 200m but it funneled after like 300m so it was scary. At about 1k we had our group all working together and we came through in 3:07ish, about 195 place? 

2k to 5k we just maintained, we didn't press at all which was nice because we probably couldn't have made much moves because it was so crowded. Went through 5k in 16:20.

After 5k we were supposed to move, and I started to move up with Tyler to catch up to Spencer. We moved up with him and he went with us, and we started moving pretty good. We were passing some UVU and SUU guys which was good. At 7k it got really hilly, and I lost my form. Tyler gapped me and I couldn't close until about 100m after we crested the top of the hill, but by then it was too late to try to catch back up. 

Coming into the final straightaway I was feeling pretty good. I saw a Weber guy ahead of me which helped me start my kick pretty early. I started passing guys pretty easily and as I started gaining momentum I was passing a lot of guys. I passed the Weber guy with like 50m to go, and I inched out a Colorado State guy at the line.

As a team we took 14th, which our goal was top 12, but we had some off days for two of our top guys and we're missing Dylan so we'd be up there any other day.

The girls took 10, and Kashley Carter took 20th which was incredible. She was like 130 at the 1k, and she passed like 100 people in the final 3k which is what Coach said.

Overall, for how hilly the course was, I am happy with my race. There really isn't anything with my race I would go back and change, which I haven't been able to say about a race in a while. I am bummed that Tyler beat me cuz if you put Kody in as our #6 guy and Dylan as our #4, that puts me right now at #8... I know I can only control how good I can be, and I am happy that I was able to push Tyler to have a good race today too, but I obviously wanna be as good as I can be as well.

AM - Ran 8.5 miles on the Concrete Jungle with Justin, Tyler, and Kody

PM - 4 miles with 4x strides

6:45 practice (got to sleep in!!)... drills, 2 mile warmup, 6 mile fartlek, 3 mile cooldown

Easy 9 miles up Concrete Jungle and then down broken canal trail up back onto campus... it was windy but fun with Justin and Kody

9 easy with stides

We did a 4 mile tempo run today... 25 min warmup, then we were split into our groups for strides in our flats... then we headed out.

It was me, Kody, and Tyler working together. Coach wanted our first mile our fastest, around 5:00, but we went through in 5:10. We then hit 10:30 for our 2 mile, then 15:48 for 3 mile, then 21:06 for 4 miles, which is a 5:18 pace average.

I am really happy becaue 21:06 is faster than what I raced at Aggie Invitational at the beginning of the season and this was a tempo and I didn't even kick, which is really encouraging.

We then did 4 hill repeats which sucked hard

15 min cooldown

Ran up the fireroad, it was really cold and it was wet and rainy but it was awesome

Easy run

Morning workout, it was 800m repeats with like 90 second rest. We averaged like 2:23s

Easy run

Pre-race, with some strideouts

Best race of the season!

Boise, Weber, and some unattatched BYU guys were here, so it was competetive. Mile went out pretty good. We went through where we went through the last race in 4:40, but according to Colby my official first mile was 4:55. Regardless, I went through my first mile about 15 seconds faster than last race here. I was with Tyler and Brett.

We picked up the pace coming up the hill and as we came through two miles. I made a big move here.

At 3 miles I decided to make another big move, and I didn't fade like I normally do. Caught Dillon here, and he went with me.

I ran a huge PR, which I am happy with. Hopefully I can go to Kentucky!

Easy run with Kyle on the Bountiful B

Easy run today 

Early morning workout of 2x1200, 2x800, 2x400... it would have been a great workout if I hadnt had digestive issues all morning. Whatever

Easy long run

Easy long run before our flight to Cincinatti

Pre-race on the Nationals course

Well definetly not my best race, but it wasn't the worst I suppose... from the start I felt a little sluggish and looking back I ran tactically smart, but I ran probably 10 seconds per mile too slow, for whatever reason.

First mile was like 5:15? Somewhere slow around there... I gradually made up ground as the race went on. I think my 5k split was 16:25... 

I had a good final 1K, I passed like 10 guys in the final stretch but I was 30 seconds off of John and Kody, and I need to be a lot closer to them if I am gonna be able to help out.