Eat third world

felt good today! Went to bed at 2AM cause it's New Year's Eve but still got 9 hours of sleep. Ran a 2.5 miles at 7 minute pace to the northwestern track and did 8 strides. Felt it. On the way home I ran 2 miles at 7 minute pace putting emphasis on Isis g my glutes and thighs and it made the running a lot easier. My abs felt terrible though. I ate a pbj right before my run so that's what the problem was

Half mile warm up jog around my neighborhood loop with 4 strides in sweats and a sweatshirt. Once the warm up was done I stripped my layers and went on my 8 mile run. I was feeling great. I focused on lifting my knees and I carried for four miles from my house to water side. Average was 5:58 pace. Took a break once done and then ran home trying to go at slower pace. Ended up going 6:38 pace. Ran 1 stride and just exploded. Good run. Might be spending too much energy I'm going to focus on running 7 minute pace and no faster next week.

12.5 miles at 7:54 pace at Kennesaw Mountain with Sebastion Matt. Felt pretty good..nice and easy run. Longest of the season. Paintball after

Warm Up around the block then two strides. I really like this type of warm up. 5 miles with the goal of not going under 7 minute pace but for some reason I couldn't. Averaged 6:34 pace. Just focused on lifting my knees. felt really good today

1 mile warm up with a stride at the end. ran to milton did 4 stridess on the soccer field then came back home. Pretty cold afternoon and my illness is pretty bad. 5 mile run. 6 total

6 mile run at Summit averaging 7:15 pace. felt alright still getting over illness

MXC trail and course run with no watch. 5k distance then after did 8 strides on the lacrosse field. did another MXC trail run and a half mile lacrosse field run. Loved this run. will definitely be doing more in the future. felt great after the run and got some soft trail running in. Sickness is getting better

Had to leave for my run quickly so I forgot my running shoes. I jumped into the fast paced run quick. averaged 6:30 flat for 6 miles. it hurt but I focused on lifting my knees and my thighs are sore. Hopefully I will be more efficient in using my larger muscles. .5 mile jog back to the car. right knee is hurting again. illness less present and will probably be completely gone by Monday.

13 miler at summit. Planned to take it really easy. Suprer cold run and at one point I realized I had to run 7 miles to make it back to my car. Wasn't sure if I would survive haha. The cold pushed me to run faster to get warm again. Ends up running 7 minute pace the entire hilly run without trying. Solid

1.5 miles easy warm up. 5 mile run with half mile fast half mile easy. Avg pace was 6:55. Feeling alright still have a runny nose .

6.25 miles on the milton trail. Ran the 5k loop twice with Joey brovont and John fravel part of the way. Felt good no watch day

8 mile run at summit feeling great towards the end. Averaged 7 minute pace which is really good. Strides at the end felt really fast. Ready for an indoor meet on Saturday not tapering at all for it

4 miles during lunch. It was pouring rain and there was flooding all over the milton trail. Had to sneak away from school to get int he miles. Leaving for etsu after school. Average was 7:44 pace and that's really good considering the cold and rainy conditions. 2 mile race tomorrow

Road trip up to etsu for an indoor meet. Didn't really want to do this meet because I knew I wouldn't be in good shape. Ran in some pretty crappy conditions yesterday then right when school ended I headed for Tennessee with the family Marie and Chloe. We ate at chickfila for dinner which is a pretty crappy place to eat. Had a fried chicken sandwich and a side salad. Got a nice nap before we got to a hotel. Went to bed around 10PM. Couldn't fall asleep right away though. Next morning I had the usual breakfast but crappy bread with no peanut butter. Arrived at the track and headed for a warmup legs felt heavy and sore from lactic acid. The race started with me feelin good but after a lap I could tell the pace was way to fast. I immediately slowed down and moved back to about 10th place. Held it there passed a few guys then couldn't get contact with the pack in front of me. On the final 100m a guy was trying to pass me so I busted out a quick kick to end my misery haha. I ran a 10:07.... Pretty bad day. I'm not racing indoor any more I gotta work on lactate threshold and bump the mileage up a bit. Peace

14 miler at summit. Pretty cold day around 25-30 degrees. After 4 miles I picked it up a mile then cooled it a mile for mile 4,6,&8. Then at mile 9 I did a half mile pickup and then a quarter mile pickup at 10. Feel good my knee feels a lot better. Glad I can be working an the lactate threshold.

1.5 mile warm up. Then 4 mile continuous hill workout feeling pretty badZ. Had to deal with some crap last night. 2.9 mile cool down. Later I did weights core and swam for 30 minutes at LA fitness

7 mile run to sweet apple and back. About 34 degrees with rain so a cold day. Averaged about 7:22 pace felt easy. 6 strides. Took little rest and the last ones were challenging and Jaques was trying to race me. Core after

5.3 mile run with the Air Force Team. Could feel the altitude a bit at first but I warmed up to it. 7:20 pace. The guys on Air Force's team are so chill

Rest Day had no time to run on my Air Force Visit. Best day. Really enjoying the USAFA. Laser Tag was the only physical activity I did and I gotta say that was pretty physical.

6 miles in altitude feeling pretty bad. The altitude has caught up with me... I was so out of breath. I also have gotten pretty crappy sleep and nutrition on the visit. Ate lunch right before this. Watch was on low battery so I couldn't use it

10 miles with Jaques to summit hill on a new route. ran it in about 75 minutes, My heart hurt for a little bit during the middle which was strange but overall I felt good. I got back to the track ran some continuous strides, did some core and then ran another 3 miles at 7:10 pace

hill repeats today felt good besides the last repeat... I died at the hill but then had a late notice surge at the end and beat sam. Gotta work on having a better attitude on hill days. Hills, sprints, and pace changes are definitely my weakness's. Lets get to werk. gonna go 60 miles this week.

10.2 miles at 7:07 pace feeling a little sore from yesterday's hill workout. Skipped seminary this morning to get some extra sleep. Feel better but got taken out by my parents for skipping.

warm up and then a 2.85 hilly tempo. Destroyed my teammates and ran a 2.85 mile15:58. Felt good after cooled down a bit then ran some 200 back at my house. Pretty quick ones last one was a 27 watch times though...

New shoes and a 5 mile run at 7:20 pace. Stressful day realizing I might have slimmer chances to get into the air force academy. Not going to worry about it anymore. God will send me where I need to go.

AM: Morning 3.25 shakeout at 8 minute pace trying to wakeup. 

PM: 4 mile warm up pretty slow and then 10 100m sprints with a jog rest around the track. 2 mile cool down. felt quick.

13 mile run at 6:51 pace alone. Headed to wills park, ran 3 loops then came back to milton. There were so many cars on the side of the road i could feel the carbon monoxide going into my throat. 

5 mile warm up..4 miles jogging then some stides and jogging in between. Ran a 400m time trial. I was in the last lane which sucked. Was not sure how to pace myself I just pushed for the first 200m then michael passed me and I held on. John passed me with a 100m to go. ran a 53 400m! Pretty fast for literally no speed work whatsoever. cool dwon for 2.5 miles

5 mile warm up then a bunch of stides and jogging before a time trial 800m. The race was way too tactical for a time trial. Started out in lane 8 again then moved myself neck and neck with Jaques. Approaching the first lap Val moved into the lead. I followed behind but got boxed by Sam. Sam took the lead then I destroyed in the last 100m. Wasn't even tired when I finished. I ran a 2:03 800m. Ridiculous. Ran 3 200m repeats something like 27 28 29 then 4 strides and 2.5 mile cool down.

4 miles at 6:50 pace. Got back to the track and watched the time trials mile races while jogging around the track. Once they were done I did another 4 miles (the first 1.5 with my teammates) then the last mile I went 6:13. Fresh

6 mile east run at 6:55

2 mile warm up in sweats. 5 minute wind down Fartlek 5 minutes hard 4 easy 4 hard 3 easy down to 1 minute. Average pace was 6:14. Jogged to the track to run 200's at 28, 27, 29, 31. Mike cool down. Ran the 27 with some football player on the turf field who wanted to run a 200m with me. He plays for Ole Miss

8.5 run at 7:04 pace to Sweet Apple Elementary and back. Really cold and WINDY day so run was no fun... did 2 miles before practice started

5 mile run taking it really easy... Coldest day this year. It was snowing and really windy. got in like 6 strides

Tour De Milton is what they called. Basically just running up a bunch of hills all over milton. Felt super solid. I struggled in my last workout but not today. Only guy out there with the same speed was Michael. Dude is a beast and the best lactic acid recycler ever. ran a 1:55 as a sophmore and a 51 400m 

10 miles at 7:20 pace. Back and butt is pretty sore from yesterday. Maybe should have gone a little slower to recover better

3 mile warm up on the milton xc course. then a 30 minute run changing pace from 6 minutes to 7 minute pace every 5 minutes. ran around a field for all that because my knee and right inner thigh muscle hurt. cool down to 11

12 easy miles with Jake Sherbert. about 7:44 pace feeling great. Glad I was able to take today easy to recover.

11 easy in this morning with John Green at the hatchery. Another 2 on a treadmill later and some core/stability at the gym.went to a buffet before so the run felt like crap

10 minute warm up. 63 63 3:54 63 3:50 59 58 5 400's and 2 1000's in the middle. Good day 30 minute cool down. 100m walk 100m jog as rest

7 miles at 7:44 pace. Wasn't trying to push it just a solid recovery day. Got a fast session tomorrow

1.5 mile warm up then 6x400's at 61 61 62 61 60 61. Then a 5 mile cool down

11 miles at 8 minute pace with Jun. Felt pretty good

2 mile race today just sat and kicked.

4 easy miles after a long weekend of racing

6 miles easy with ryan and michael around milton to waterside

3.15 miles easy around the neighborhood

My dad and I drove down to Florida on Thursday. I have finally run 3 consecutive easy days before my race so I tapered a bit and first time this season. We getting back to the grind these next few weeks. Got an hour or two of sleep on the drive there then a full 9 hours that night. Just lounged around the hotel all day reading a book. Hotel breakfast was fresh.  Got to the meet at around 5:30pm.

Started warm up at around 7:30 and did a 20 minute jog(2+ miles). Ran up got my spikes and headed to the track . Did some drills and a few strides and bam the race started. There were so many runners in the race I was always in a pack. This really helped and it took my mind off the running. First 400 was a 64.7 and I was in the back of the pack. I moved my way up in the second lap but it was still slow 67.6. Then I really started passing people and came through at a 62.7 3rd lap and still had real estate. Around the first curve I was elbowing two guys on both sides of me just to get ahead. Probably the most contact I have ever had in a race. It was literally sandwiches between two guys... Then I finally got around and headed into second. It was crazy I thought while running maybe I can win this race. I thought of the quote "a moment of pain is worth a lifetime of glory" from Unbroken. Didn't do much because I ran out of gas passing everyone the 3rd and 4rth lap that I coasted the last 100m and 3 people passed me. 2 in the last ten meters. last lap was a 61.5.....

I was and am still so happy with my performance. I know I can still cut a few seconds. I pr'd by 4 seconds and set my school record by 2. It's like everything came together and my one goal to be a dope miler is coming true. the only record I truly have cared about breaking was the mile and I did it. Now it's time to run a 4:14

easy 10 miles from my house to Waterside neighborhood and back. Chilli run so I wore sweats and long sleeve. Felt good. 6:35 average 

easy 15 with jaques at summit hill

Late night easy 8... when i showed up to milton I saw the brovont bros and val just getting ready to run. Right on time. Hurt my knee playing soccer yesterday so layed in bed all day today. didnt feel it while I was on my run so that was a relief.

AM: 2 mile warm up easy windy day and cold

Workout 400/400/1000/400/1000/400/400 63/63/2:57/63/2:50/62/62 walk 100m jog 100m 3-4 mile cool down

PM: 3 miles easy

AM: 7 easy miles at Summit