distance run today.  did bonbnevile

a little faster pace today.  We idd black trail and a little advendture in a creek bed.

2.2 mile warm up than a 2 ish mile tempo.  First mile was 5:20 and the second was going quite a bit slower.  around 6:00 for the second one.  Ran back t the park after that.

Today we ran up to stewart falls.  It was a good time.  I ran with the top group for most all of the time except when I stopped to talk to my neighbor for a minute.  I went to catch back up and I was called a "stragler".  What a bunch of balogna.  Than we ran past this girls camp group, we all had our shirts off and there leader was like "girls keep your eyes down".  It was quite funny.

Today we did a 2 a day running.  In the morning we did the ridge line trail which I did not feel good on.  I went around 9:11 average mile pace throughout the whole run.  It was really hilly.  tHan later that night we power hiked to the top of scout falls and than ran down.

Today we did a run up this dirt road.  It was raining the whole time.  By the time we were getting back it was raining pretty hard.  We went back cleaned up our hammocks which by the way the female gender on our team through down the hill and started all out war but everything got soaked.  So I came home dried everything and went to my friend b day at sip n swirl.  I got the sugar free strawberry bannana.  Than we had a pasta party.

Today we had the Alpine Days 5k.  It was fun.  I got 6th on the team.  I beat steven and will which I am really happy about and didn't get to far behind seth and justin.  It wasn't super close either but wasnt far.

We did middle spring today up in lambert.  I got a bloody nose which kind of sucked but there was un el bano so it was all good.

SHOUT OUT TO THE RUNNER OF THE WEAK!  JUSTIN!  CUZ HE WASNT AT THE WORKOUT! ;)
 

Today we did a 2 day.  We did 3.75 in the morning and a 4x1000 workout at creek side park en el noche.  It was a good time

distance run today.  We had fun

2 a day today.  3 in the morning and a 5x666 hill workout at night.  We were supposed to do squak peak today but ryan couldnt come.  Unshoutout to Galen for not showing up and Unshoutout to coach ryby for not showing up also

Distance run today up the first part of hogs.   Hogs tomorrow.

Hogs today.  Was a good time.  Right below my knee hurt a little today so I iced it and it felt better.

Today we ran Squak Peak.  Coach RYBY use to run it when he was in high schjool.  His fastest time was 27:30.  I got 34:38.  Our average pace on the way up wasnt to fast like 8:39 but on the way down we were going fast.  My splits were 8:16, 7:53, 8:45, 9:39, 6:38, 5:44, 5:51, 5:18.  It was a fun run.

Today we did some good ole modesty as jonas would say.  We ran there, did 3 games and than ran back.

today we had a workout.  It completly sucked.  I felt ok on the first 400 and the 1600 but after that I felt awful.  It was a 400 1600 1200 800 800 400.  We did the last 400 with our shoes off.

Today we had a tough nine miles in teh heat of the day.  I need to start drinking more water or else I am going to die.

Had to run alone today because we were leaving for a campout with my ward.  We went to the black box.

Some hiking today in the upper black box.  Twas a good time.  We did some cliff jumping.  Went to arbys after.

20 minute warmup with about 2.5 mile.  5x592 meter hill repeats. times were 2:12, 2:13, 2:17, 2:23, 2:20.  Went out a little to fast at the beginning but had a hard workout.  20 minute cool down than we iced up at the mouth of AF canyon.2.22 mile cool down.

recovery run of handball.  Was quite tired today.  I had the fun run mile and went a little faster than I meant to.  I got 5:45 and it didn't feel to fast.

~~6x800 workout today on the grass field.  Felt amazing.  I am kindof pumped for grass relays now that I have had a good workout.

Distance run today.  Was a good time.  My knee hurt a little bit today but it wasnt unbearable.

HAve grass relays tomorrow.  6x100 strides.

Grass relays was kind of a disapointment today for me.  I wanted to get top 2 but I never had a good start and never caught up to craik and bryson king.  I got beat by cole and another af dude but outkicked a desert hills dude which doesn't happen very offen.  Shoutout to craik who won it. and shoutout to our team who got 3rd overall.

10x400 today.  I felt pretty good today.  my splits were 74 72 72 73 73 72 72 72 73 70.  Shoutout to craik who went insane on the last one and ran a 60.  Ice bathed up the canyon after but the girls took our normal spot so we had to go to a different spot.  We jumped in.