Josiah Anderson's Running Blog

I went on a run today with my dad, Levi, Paul, Everett and Jerry.  It was very cold but we started and held a good pace form the beginning.  A little over halfway though, I dropped from the pack and ran slower.  I was just not used to the pace yet and not in shape.  I took a detour and was able to catch up to my dad.  We finished well in around 40 minutes.  Thanks to all the guys who joined us today!

Today my dad and I did an indoor 44 minute progressive treadmill workout broken up by pushups, pull-ups, and supermans every two minutes.  It was difficult but I felt pretty good.

I ran with my dad today on the mill loop.  We completed it in 39 minutes.  The snow was coming down but the surface was ok so we were good.  Following this, we stretched, did 8 min abs, and a little bosu ball work.

I did another treadmill workout today with my sister.  I did a total of thirty minutes.  It was difficult getting started but got better along the way.  Afterwards, I did a little bosu work and stretched out.

I went on a 45 minute run today with my dad.  We left school and headed toward the junior high track.  From there, we made our way to the path which took us back to school.  My stomach wasn't feeling good but we picked it up in the last mile and I was able to push through.  The weather was great, cool but not too cold.

About a 36 minute treadmill workout after school.  Was tough but worth it.

Ran today with my sister and dad.  It was dark and I tried out my new headlamp which worked well.  After doing about 30 minutes we dropped my sister off and my dad and I did a little more.  We did 3 2min pickups with breaks of two minutes.  These felt okay.  I was thankful for them though because they got my mind off my stomach which was not feeling so great.  Anyway the total minutes were 46.  The weather was cool but not too bad right at around thirty-five degrees.

I ran with my dad today after school from school.  We went through the UI campus and then to a residential area.  Then we came out to Palouse R. Dr. and went up the New Arboretum and to the UI track.  We did 6 by 200m on the track which were difficult but not too bad.  Then we ran back to Logos and stretched out.  It was great and I felt pretty good.  It took about 50 minutes.

I ran today with my sisters and dad.  We first went 1.8 miles at a jog in a total of 20 minutes.  It was really slow but nice to run with my sisters.  After that, my dad and I went for another 2.6 miles in around 23 minutes at a more up-tempo pace.  It was difficult but felt pretty good.  We had some stiff wind that fought against us but were able to push through.  I'm glad we got it done.  Afterwards, we stretched and did some hip work.

Did a 30 minute treadmill workout increasing the speed steadily till the end where I picked it up more quickly.  It was difficult but good.

Had a really good run today with my dad.  Ran from house to track for 2.5, did some 200s with paul and ran home.

Ran with my sisters and dad.  It was slow at first and then after we dropped them off picked up the pace a little.  It totaled at 37 minutes.  Following this, we did hip exercises, 6 in, and stretched.

I had a good workout today with the Palouse Road Runners.  3miles of up-tempo work for me and the rest was warmup cooldown and rest.  Glad to get it done and weather was very nice.

Just did a treadmill workout this morning.  It was thirty minutes total switching between pushups, pullups, situps and straight running every two minutes.  Afterwards, I did a short 8min abs, bosu work, and hip work. And then stretched out. 

Went on a run with my dad today after school.  It was 45 minutes and a very nice temperature.  My stomack wasn't feeling so good but I was able to make it through.  Stretched afterwards.

Today after church went out with my sister(biking) and my dad.  We ran to the Junior High Track(about 2.5 miles) in around 23 minutes which was hurting me some but was able to make it.  Then we did a good group of 200s.  We were around low 40s high 30s except for the last one which was 34.  My sister also did some.  Then we ran back.  It was difficult with tired legs but we ran faster on the way back(a little shorter than the way there) in around 19 minutes.  It was a good workout.  Afterwards, we stretched and did some hip work.

28 minute treadmill workout( including warmup and cooldown). Stretched afterwards.

Had a good workout today with the Palouse Road Runners.  We did a good group of 800s at just below three minutes.  My last one was 2:47.  It was good.  I need to push harder on the second to last interval though.  I've been tanking those.  It was fun to run with such a good group.

My knee was bugging me yesterday after the track workout so I took it off and ran today.  Just a short 20 minute treadmill workout.  Got a sweat going and will now stretch.

Ran with my dad, Levi and Paul today.  We did the AW loop backwards.  I fell off the pace about halfway and finished in around 37 minutes.  Stretched out afterwards and did some pushups pullups and situps.

Went on a run with my dad today on the mill loop.  It was about 37 minutes.  Just working out some new shoes and  was feeling a little pain on the left of my right knee but just switched sides of the road and it got better.  It also helped to warm up a little.  Afterwards we stretched.

Had another good workout today with my dad and sisters.  We biked(girls) and ran to the JUnior High Track in about 24 minutes.  Stopped for bathroom break but otherwise stomach was good.  Then we did another good group of 200s with my sister.  My other sister worked on her hurdles.  My dad and I's 200s were from 40 seconds to 32 seconds in range.  The last one I raced my sister on and barely won but twinged my knee a little in the process.  It's better know but I think I may take it a little slower next time.  Then we ran home.  It was tough but good.  I went pretty slow to start off but then picked it up when my dad who was ahead came back for me.  We finished well maybe the hardest part of the workout. After that we did some hip work and stretched out.

Easy run today from school to home in preparation for tomorrow's workout.  It took me about 28 and a half minutes.  It felt slow and disjointed but I am very gald I did it.  I probably should have run a little faster but I also think it had to do with being used to running with someone.  I ran solo today.  It was rainy and wet but not windy so the weather was very comfortable.  Afterwards, I stretched out and rolled out.

Had a good workout today on the track. Did some 1200 repeats followed by a few 200s.  It was difficult but good.  My dad helped me get through the last two by having me lead which somehow gave me a little more life.  Afterwards did a short cooldown and am about to stretch out and roll out.

Had a good run today.  Another school to home in about 29:19.  Great weather  with just a breeze and quite warm.  Bathroom break halfway.  Otherwise pretty good.

Did an okay run today with paul, levi and my dad.  We left school went by the junior high track to the path and back to school.  I think I ate a little too much valentine stuff and felt like throwing up.  My mental block also played a factor.  The guys were nice and turned back to pick me up before halfway but I still didn't hang on.  My dad ran with me the rest of the way picking up the pace a little which helped me get through stomach stuff.  Thanks to the guys for letting me go with them.  The weather was wonderful, sunny and a slight breeze.  My time was around 45 min.  Good to get another run in though.

Ran this morning in probably the best running weather.  It was sunny with a slight breeze on the way out and a little windy on the way back but still very nice.  I did the Vis loop in about 34:31.  It felt very nice and pretty smooth and I got a big thumbs up from a random guy driving by.  That was fun.  Afterwards, I did some hip, bosu and ab work and finished with stretching and a roll out.

Had a good 48 minute run with my dad this morning.  It was a little cool and foggy but the sun came up and burned it off.  It was great running weather.  Our loop was a little hilly and I fell back every once and awhile but was able to catch back up.  It felt really good and was glad to get it done.

Good workout with the fam today.  Warmup on track then a couple 200s(42-around 39).  Then switched into my new spikes and did a couple more 200s( a little faster) and finished with 400 in 71.  Felt a little disjointed to start but that 400 felt pretty good.  Cooled down afterwards and stretched.

Good workout today.  Started slow on the 200s.  Too slow.  That translated into a real slow first thousand.  But then my dad came back and got me started well.  I was able to run the last intervals at a good clip.  Afterwards, did a little stretching.  I was also able to make it through the whole workout without my stomach being too bad.  Glad to get some speed in as well.  Also, nice job to paul who joined us a cranked out a good workout.

48 min run today with my father.  It was windy but the temperature was warm enough for just t-shirt weather.  Had some good conversation  and made it back to the school just before it started to hail and rain.

Treadmill workout with my dad this evening.  It was a little chilly today so we decided to stay inside.  We did about 38 minutes total and I felt pretty good.  Stretched and rolled out afterwards.

Good workout today on the track with paul, my dad and sister.  A good warmup followed by some 200s.  A little way through, I switched into my spikes to work them in a little.  It is a lot of fun to run in spikes.  Finished the 200s and completed the workout with a 400.  My 200s were in the 30s range and my 400 at about 63, 64, 65 range.  We ended with a cool down and stretches and then did 8 min abs at home.  The abs were not 8min but 7min due to the time spent on each interval.  My previous 8 min abs were also not 8 min.  It is great to know that I am making progress.

Track was awesome and now its time to get ready for cross country.  Went on a nice long run with my dad this morning.  Time was about 56 minutes.  I felt pretty good considering I haven't run in a week or so.  Finished with stretching and a roll out.  Getting excited for x-country!

Biked to school and back today

Ditto yesterday

1st Summer Saturday Donut Run.  Wow, we had 37 people show up for our first donut run and it was awesome.  I was priveleged to lead the 5 mile loopers as my dad helped everyone know where to go.  I ran with miles, everett, mr. plotner, nate, august and thomas.  Thanks to Mr. Plotner for keeping us safe on the road.  We ran for about 40 min.  Everyone did well and we got to eat donuts after we stretched.  Excited to run with some of these guys for xc.

Good 40-42 minute run this morning with my dad.  It was warm but still a good temp for morning running.  Took one bathroom stop.  Finished with strides, stretching and a roll out.

Wonderfu weather this morning for a run- cloudy and cool.  Did the big rectangle around my house and added some strides during it.  Felt okay.  I was breathing a little hard near the start but it got better.  Maybe I just slowed down.  Finished with stretching and a roll out.

Good cutdown workout with my dad today.  Just under 3 miles of speed work and then about 2 miles rest(warmup, in between and cooldown).  It was great to feel some good speed again.  We finished with some stretching, strength work, and a rollout.

Biked to Troy and back today.  Took a nice long break in the middle and along both ways.  Total biking time was 2 hours and 21 minutes.

Good temperature out for a morning run.  One bathroom stop(not included in time).  Total time was 35 minutes.  I would have done some strides and core but my stomach was feeling poorly.  So, I went home stretched and rolled out.

The weather right now is just blowing me away.  It is so nice in the mornings, an enjoyment to run at the primo temperature.  Anyway, I ran for 44 min and 54 seconds today.  I felt pretty good so I finished with strides( which are included in the distance and time).  Then I finished with stretching and a rollout. 

I love running near the coast.  It was cool and wonderful weather this morning when my dad and I ran.  The total time was 49 minutes.  It felt good and the surfaces were great.  A little hilly but good.  Afterwards, we stretched.

It is starting to get a little warmer around here.  I started at 6am about and finished near 6:40 am, the total time being close to 37 minutes.  It was warm but not so bad.  I am contemplating beginning even earlier.  After this run, I stretched and rolled out.

Good workout today.  10 by 500m with a minute rest.  Took a water break after the fifth because of the heat.  Felt good and went 1- about 6 at about 1:39-1:40 and then feeling fatigued, dropped off to 1:48-1:52.  Good to get it done and run a good pace.

Bike ride this morning.  Got up early so I could beat the heat and it worked pretty well.  Total biking time was about an hour and 47 minutes.

Had a great run this morning on the D street loop.  I got up to leave at 5:30 which I now fully realized was too early even if I could beat the heat.  The temperature was very nice, though.  I did an approximately one minute twenty second up tempo.  I caught up with jonny and got to run with him for a little bit which explains the extra mileage and time.  That probably made my run.  Total time was an hour and two minutes.  Finished with stretching and a rollout. 

Great run today with my bros paul, levi and jonny.  Ran 5.09 miles in 34:35, cruising on the mill loop.  I ran the extra mileage to go pick up the rest of the guys on our donut run.  Great times.  Finished with stretching, rollout and a couple donuts.

Good run on this cool and lovely morning with my dad.  Did the above mileage in about 53 minutes and 39 seconds on the D street loop.  I felt tired and am glad to have gotten it done.  Finished with stretching and a rollout.

Took advantage of a very nice morning today, running the above distance in 30 min.  The trek was mostly flat and downhill near my house with one smallish hill.  I finished with 3 strides, stretching and a rollout.

Good workout today.  Did a mile warmup and then (3-4) sets of 4 by 200m with 200m jog in between and a 400 jog between sets.  I did three.   I was in the 40-37 second range for most of them and then my last 200 was about 33.  It was fun to run fast, especially on the last one and probably should have done another set.  But I am just working into cross-country season so its not hugely important.  Finished with a mile cooldown, stretching and a rollout.

Bike ride this morning.  Nice and cool.  Felt pretty good.  Out on the path towards Pullman.  The above distance took an hour and a minute.

The weather was pretty nice this morning for a good run.  I injured myself last night playing ultimate frisbee, but there were no major problems with my knee this morning.  Thanks be to God!  The above distance I ran in 41minutes and about 30 seconds.  I did three strides during the run( included in the time and distance) and then finished with stretching and a rollout.

29:57 today on an out and back on the road my house is on and then also an adjoining road.  Felt pretty good.  A couple of hills were also there to work with which broke up the run nicely.  Nearing the end of the run, I did 4 strides( included in distance and time).  I then finished with stretching and a rollout.

An hour and 4 minute run this cool morning with my dad.  Perfect temperature.  Felt pretty good.  We did the Darby loop out near Robinson park and then past the track.  A little hilly but good.  Finished with stretching and a rollout.

Great 32 minute run with my dad today.  It is a little cooler a little later now so I slept in till 6:20am and then left around 6:30am.  It was a fairly swift but smooth pace and we covered the above distance on the L loop around my house.  Nearing the end of the run, we did three strides.  Finished with stretching and a rollout.

Okay run today.  Ran the above distance in about 47 minutes on the mill loop extended near my house.  I had two misfortunes.  The first was running on the path which had just been sprayed with weedkiller and the second was stepping in dog doo.  I felt ok, just a little slow.  The weather was pretty nice though.  Finished with 4 strides( included in distance and time), stretching and a rollout.

Bike ride this morning to Pullman.  Felt pretty good but it was tiring.  The total biking time was about an hour and 44 minutes.

33 minutes playing basketball.

20 minutes biking to pool.

20 minutes swimming at pool.

20 minutes biking back. 

Excellent 51 minute run this morning.  I felt pretty solid maybe a little tired from yesterday.  I really felt the D street hill today as I did that same loop.  It was brutal but good.  Nearing the end of the run, I did six strides.  Then I finished with stretching and a rollout.

Basketball 20 min

Bike to pool 20 min

Bike back 20 min

A good 37 minute run today.  My legs were pretty tired from the last couple of days so I was worried I wouldn't do so well.  I actually felt okay and was able to run a fair pace.  The loop I did today was the Vis loop.  The one major hill was pretty tough but okay.  I skipped strides today because of my tired legs and finished with stretching and a rollout.

Today was hard.  Participated in the donut run and had a  really good up tempo 5 miler.  We did the 5 in 33 minutes a new best time for that loop.  Great to know that I can keep up with that at this point in preparation for the season.  I didn't feel very good but was happy to get it done.  The extra mile was a jog/walk/run to go pick up another guy.

Good run today with my dad on the d street loop.  Total time was 53 minutes 34 seconds and was nice to get a good longer easy run in after the tough one yesterday.  I felt pretty good but nearing the end I had to stop for a bathroom break.  Maybe the gum I was chewing messed with my stomach.  Anyways, good to get it done before the real heat.

A warm and overcast morning saw my dad and I ride our bikes to the track.  We took two detours in order to get a total of 21 minutes there.  We then began the extended extended Polk loop which means I took a bathroom break and then got back onto the loop.  It was a slow pace and I felt okay.  By the end I was tired from the whole week.  Good to get it done though in 56 minutes plus.  Then we biked home in 19 min.  Finished with stretching.

20min bike to pool

17.25min swim at pool

20min basketball

20min bike home

Good workout tonight.  Warmup(3 laps), 6 by 400 with 400 jog recovery, and a 4 lap cool down.  My 400s were pretty consistent, 82 and the final one was 81. I felt good but it was not very fast.  I kept it pretty easy.  I did the workout on the UI track.  It was warm but bearable especially as there was a young boy who would spray me with water from his water gun as I passed.  Finished with a popsicle and stretching and a rollout.

Good 41 minute 19 second run this morning.  I did the above distance on the Mill loop.  The temperature was warm but easily bearable.  I felt pretty good but I was running a slow pace so...  Finished with stretching and a rollout.

Ran above distance on the Robinson loop in about 63 min with my dad this morning.  I felt pretty good but didn't feel like pushing the pace.  It was warm but we were able to take it, it still being early.  Finished with stretching and a rollout.

Good Donut Run this morning.  I enjoyed running with the guys of the Handel clan.  Our total time for the main loop (5.2) was 34 min.  I added on four minutes later to pick up andy and got the extra half mile.  The 5.2 should have been 5.4 but I cut it short because I was feeling the pace.  But jonny and I did a little extra to make up for it.  It was very difficult but I am glad I did it.  One difficulty was the heat but we got through it.  Finished with stretching, donuts and chocolate milk.

41 minute run this morning on the Orchard extended loop.  I ran with my dad and felt not very smooth(tired) at the beginning but was able to work through it by the end and felt better.  The temperature was great, not too hot.  Finished with stretching.

40min lap swim

20min bike to the pool

My dad and I did a modified version of the trail loop.  The total time was somewhere in the 20s.  I felt ok.  It was warm but was able to make it back ok.  Hard to start with so many hills.

10 min lap swim

20 min bike home

Bike to the pool 20 min.

Bike home 20 min.

Good workout tonight on the UI Track.  2-3 1000s at 10k pace with 800m rest or 4-6 1000s at 10k pace with 400m rest.  I did 4 with 400m rest.  My pace was about 6 min mile plus.  It felt pretty good running that smooth calm pace again.  I was feeling a little tight by the end and it was kind of warm.  All in all, it was good.  One lap warmup and 5 cooldown.

20min bike to school

20 min bike home

20 min lap swim

20 min basketball

Good 38 min run today with my dad on the mill loop.  It was difficult with the heat but God gave us the strength to even run fairly fast.  Talking allowed the run to go quickly which was also nice.  We finished with about four strides ( included in distance and time), stretching and a rollout.

36 minute run this morning early.  The weather was overcast but still warm.  Better than straight sun though.  Ran pretty slow and felt tired.  The above distance I covered on the L loop near my house.  Race tomorrow.

20 min bike to school

20 min bike home

Raced a 10k on the track today.  Wow, 25 laps is a lot.  It has given me a greater respect for guys like Mo Farah and Galen Rupp who are running way sub 5 min miles for the whole thing.  My goal was to run 6 min mile pace all the way and to finish at 37:10.  By the third lap, I realized that I had way overestimated my ability at this time in my base training.  So I started pretty fast, 1:27 for the first lap but it kind of went downhill from there.  I ended running about 6:25 min mile pace which was still a good comfortably hard workout for me.  I ran within myself and felt maybe a little too good.  There was maybe close to 30 people there running or watching which was nice.  Chasing down the next person really helped keep me focused on the pace rather than the laps.  I felt a little bit better when I hit 8 laps to go which is a distance I have run many times.  I did not finish super fast but pushed enough to get within the 40 min barrier which I am happy with.  Thanks to the Palouse Road Runners for putting on a good race and also for the food and drink afterwards.  Thanks also to all of our donut run participants who came:  my dad, jonny, mr. plotner, brian and kenny.  I was lapped twice by jonny and my dad beat me by about a minute.  Good to see you all there and well done!  Thanks to God also for the strength he gave me to finish such a long race!

Around 40 min run this morning.  Pleasant temperature and a good pace.  Felt pretty good considering racing yesterday.  Did an extended trail loop from the town square.

20 min bike to pool. 

20 min bike home.

Didn't have the motivation today and my legs were kind of tired, so I just did two twenty minute bike rides.

Had a hard time with motivation again today but finally got out the door and ran an extended L loop around my house. The temperature was wonderful, cool due to a lovely breeze.  I felt okay, not very smooth and slow but got it done.  On the homestretch, I did 8 strides (included in time and distance) and they felt ok just not very smooth.  Finished with stretching and a rollout.

20 min bike to the track

Ran for about 38 min(4.6 miles) with the group today.  Great to see alum brian, and teamates everett, brian, drew, miles, and thomas.  We did an extended trail loop leaving from the track and tacking on the D street mile.  Felt good.  We ran slow and had some good conversation.  Thanks to all the guys for showing up today.  It was fun to run with a group.  Finished with 8 strides on the track(.75 miles) and stretching.

20 min bike home

Had a good workout this morning by myself.  I ran out on the mill loop but instead of turning I continued on mill till it hit robinson park road.  From there I went  to the graveled olsen.  That total warmup distance I beleive was just over 2.5 miles.  On the gravel I did 2 sets of 6 by 200m mile race pace with 200 m jog( with 400 jog between sets).  Since I was not on the track, I did about 35 seconds for the race pace 200s, 1 min for the jog 200s and 2 mins for the 400s.  Therefore the distances may have been off some.  I felt pretty good.  It was not too hard due to the long rests, good gravel surface and few hills.  I then ran back home in about 23 min which was about the same amount of time it took me to get to olsen.  Finished with stretching and rollout.  Thanks to God for the strength and the mileage!

4 20 min bike rides

Another workout this morning on the gravel.  Ran out e palouse until I hit Paradise ridge road and did an out an back.  I did about a two mile warmup there and started at the first large gravel hill of paradise ridge.  The workout was 3 sets of 200 race pace, 200 jog, 200 race, 400 jog, 400 race, 200 jog.  I did two sets out and 1 set back and cooled down all the way home.  It is very hilly on paradise ridge and it was difficult.   I felt ok during it because of all the hills.  But maybe more than half the time my easy jogs covered the hills and I was running hard downhills so in that sense it wasn't too bad.  I did 40 sec for the 200s, 1:10 for the 200 jog, 2:10 for the 400 jog, and 75 seconds for the hard 400s.  Jogging back home was hard because of all the hills and I was quite tired.  Very happy to get this workout done.  Thank you God!

Good run this morning with my dad on the Pinecrest loop.  Hard to warm up right after getting up but was able to get through it.  It is a great loop but very hilly at the start.  Afterwards it is all downhill or flat.  I felt ok especially when going up the hills but felt really pretty good on the downhill( which can be expected).The total time was about an hour and 3 minutes.  Saw the Palouse Road Runners out.  Good to see them. Finished with stretching and a rollout.

Great run this morning with my friends levi, everett, miles and boden.  Did an extended sheep barn loop and felt pretty good.  Finished in about 45 minutes and had a spell of 5 min of walking  at maybe the 35 minute mark.  Glad to get in some good easy mileage.  Finished with stretching.

2 20 min bike rides

26 min bike ride

Good workout this morning.  Ran to the track from my house( about 3 miles) in about 25 minutes for a warmup.  The workout was 2 sets of 6 by 200m with 200m jog between each and a 400m jog between sets.  My first set was on the slower side ranging from 41 seconds to 35 seconds.  The second was much better with a range of 36 to 31, my last 200 being 31.  The total workout mileage was about 3 miles.  I felt okay tired wise but did not feel very smooth.  It was quite difficult to run that fast pace again.  I did feel tired on the cool down though but was able to get in 2 miles there in about 16:30.  Finished with stretching and a rollout.

I decided to skip my workout today to rest my legs a bit.  My inner low left leg was a little agitated so I did the extended mill loop for an easy 53 min run.  I felt pretty good, nice to enjoy an easy run.  I also skipped strides today because my legs bugged me again before I started them.  Pretty much, I just avoided everything fast today.  Finished with stretching and a rollout.

40 min bike ride

Great workout this morning.  God helped me push through all my excuses and I ran the three miles to the track in around 24 minutes.  Once there I did the following workout: 3 sets of 200 mile race pace, 200 jog, 200 race, 400 jog, 400 race and 200 jog.  Each set was about a mile an they each went by fast because the distances changed a lot.  My 200s were pretty consistent between 35 to 37 seconds and the 400s were 76, 76, and 71 respectively.  I was very happy with that last 400 especially.  Then I ran back home in about 24 minutes.  Thanks to God for the strength and shade provided by trees and clouds.  Got to see Levi and Reilly running this morning as well which was fun.  Finished with stretching and a rollout.

Amazing run today on Paradise Ridge with Andy.  It was brutally hilly on the way up but a great surface either gravel or dirt.  Once we got to the top though it was worth it.  The view was amazing.  We then ran back all the way down hill which was wonderfully refreshing.  The mileage was about 5.  The total time was about 41 minutes.  Its hard to tell the exact distance though because we were not on any main roads.  Thanks to Andy for guiding and running with us.  It was awesome.

Really good run this morning.  Total time was about 1 hr and 10 minutes.  Felt easy and pretty good until near the end.  Good to try out some new scenery.

8.3 mile bike ride

Biked to the pool today and then ran for 26 minutes and picked up the above distance.  Following our run, my dad and I did some core/ strength workout for about 30 minutes.  I didn't feel great on the workout but the run was good.  We finished with stretching and then biked back.

Good run this morning for an hour and 10 minutes.  Took some gravel trails and the highway.  Was pretty tired because I stayed up till 1130pm but was able to get through it.  Very happy with the mileage.

I biked to the gym this morning and did a 30 min core/run/strength workout.  Afterwards I biked back.

20 min bike 

20 min hike

20 miles on the bike

35 minutes uphill intense hiking

Good run today with my dad.  Felt ok once into the run but was very tired at the start.  Total time was about 57 minutes.  Ran on some trails.

8 mile bike ride

Good run this morning with my dad.  The weather was weird with a lot of smoke blocking out the sun a bit.  Thanks to that and some shade we stayed relatively cool.  We did the reverse of the Pinecrest loop and I found it to be slightly easier than the other direction.  The total time was an hour and 4 minutes high.  In the last mile we did 2 1 min pick ups to keep the legs remembering the turnover.  Finished with stretching and am about to do a rollout.

20 minute lap swim

35 minutes on the bike

34 min on the bike

Ran the extended orchard/trail loop with my dad and thomas today.  It was overcast with smoke again which made the temperature much cooler.  The total time was about 36 minutes.  I felt ok.  From the start, I had a sideache but thankfully it got better.  Finished with stretching and a rollout.

35 min on the bike

Good workout today.  Got to the track and ran three laps for warmup.  Extra warmup included some drills.  The workout was 8 by 400m at 5k pace beginning and in between each with a float 200m at 10k pace for a tempo rest in between.  The truth is I made the 200s all easy  but the short rest was still hard.  I am used to doing 8 by 400 with 400 m easy jog rest.  My fastest split was 76 which was my first 400 and the slowest was my third with a 92.  The rest were in between with high 80s.  I didn't feel very smooth but got some work in which I was happy about.  Finished with stretching and a rollout. Cooler weather today.

34 min on bike

Great run this morning by myself.  The weather was sunny and cool as I did the run from my house to the arboretum and back.  The total time was about 55 minutes.  Felt good, easy and smooth.

Got to run in beautiful and cool Seattle this morning with my dad and his highschool/college friend.  Ran from Greenlake to UW and back.  Great scenery and good conversation.  Ran for about an hour and a minute.  I felt ok.

Good short run today in Seattle.  Ten minutes out and ten minutes back.  One tough hill on the way back.  Felt ok and pushed the pace a little bit.

20 min bike to pool

20 min lap swim

20 min bike home

I had intended to do the following workout today but due to stomach issues and injury I just did the warmup some strides and a cooldown.

Warmup

10 strides

Core

Cooldown

Unfortunately pulled a groin muscle beginnning the core.  I had let myself get to cool and did a stride which I think did it.

Location track and road

Good workout in 100 degree weather tonight.  Warmup of about 3 laps on the track, did some strides and drills, and then began 5 sets of 2 by 500.  In between 500s was a 60 second rest and between the sets was a 3 minute rest.  It was tough but not super hard.  My 400s were all around 90 and I finished each in about 1:45-1:51.  Good up tempo work.  Finished with a mile cool down and stretching and am about to roll out.  Glad to have my dad and miles join me today.  Thanks to God my groin muscle felt fine today.  Just working it out.

Great run today with some good friends.  The above distance was completed in 45 minutes.  A good smattering of hills were taken on on the Polk loop.  It was difficult and I felt ok which was great.  Finished with some stretching and am about to roll out.

20 min lap swim

Great run today with some good friends again.  Ran the above distance in 51:46 and felt pretty good.  We were cruising at a solid pace and had good conversation. Finished with stretching and a rollout.

20 min bike to pool

one minute lap swim due to storm

20 min bike home

1st day xc practice.  Easy run.  Felt good.  Trail/Orchard loop.

50 min on bike

Warmup of about a mile today and then did a mile trial.  I ran 4:56.  It was tough but I felt pretty good, not smooth just able.  On the track.  Cooled down and stretched afterwards.

Easy run on a cool morning today with everett and my dad.  The temp was about 40 degrees which is a big change for us.  Did the Old moscow/pullman highway loop in about 50 min.  Felt pretty good.

Good run with the team today.  We did 5.5 miles in about 45 minutes today for our easy run on Mountain View Road and I felt ok.   We followed this with six strides and I also felt ok for these on the track.  Finished with stretching and a rollout.

First workout of cross country season.  Warmup and cooldown added up to over 3 miles and the hill workout itself was about one and a half miles.  We did the workout on the gravel hill behind coach's house.  It was tough and I had some trouble breathing due I beleive to the smoky air.  Thankfully God got me through and jackson kept me going pushing the workout strongly as he always does.  Finished with a little core and stretching.

Good run today.  Did the d street loop from the track  and added on to it to finish our 45 minutes.  Felt ok; the hills were tough.  My hip joints also felt weird before the run but I believe that they are just getting used to the faster pace.  We were around 7:30 pace which was awesome.  Finished with stretching. 

Another good hill workout today.  It was difficult but stayed within myself and got through it feeling pretty good.  Warmup and cooldown added up to about 3.2 miles and the workout was about 1.5 miles.  Great to run with Everett and Jackson who pushed me today.  Finished with stretching and a rollout.

Good run with team today.   45 min followed by strides on extended trail/orchard loop.  Felt ok.

Had a good run with my dad and jackson this morning.  53 min on the loop from my house to the arb and back.  Very smoky; felt ok.

I was blessed with a great xc season this year.  I was second at state for 1A and our team won it all.  Today, I ran with my dad on the mill loop for about 40 min to begin my winter training.  I didn't feel very good; ate a little too soon before.  Glad to get it in though.

30 minute treadmill workout.  2 min on and 2 min doing various core and strengthening work.  Felt ok.  

Had a good 42 min run with my dad today in falling snow.  Had a great time talking Star Wars.  We watched VII today.  The run went quickly and I felt good.  Finished with stretching, hip work, and a rollout.

After work today, I did 5 sets of 10 pushups, 20 crunches, and 5 pullups.  I was going to walk between sets but decided against it because I had walked all day at work.  Today was a sort of rest.  Finished with some hip work and am going to stretch out my hamstrings a little bit.

34:46 minute run today with some friends.  Very snowy.  Felt pretty good.

Fun fifty minute run with my dad today in the snow for about 6.8 miles.  We went all over town and jogged our way through some deep snow in the arboretum.  I felt good once I warmed up.  It was chilly.

Half of hip work followed by 5 sets of 10 pushups, 20 crunches, and 5 pullups.  I then did the other half of hip work and rolled out.

Had a good about fifty minute run with a buddy and my dad.  We did the extended mill loop with the Robinson Park add on.  It was kind of dark, snowy and slippery in some parts but we made it safely.  My stomach was bugging me and almost made it all the way back.  Otherwise felt good.

Good fifty-one minute run with a friend today.  It was very slippery and snowy, not very good footing.  But we survived and made it back to the house.  Felt pretty good.  Finished with stretching and some hip work.

Easy 27 minute jaunt with my sister this morning.  Still snowy but not slippery due to happening snowfall.  Finished with 2 sets of core, stretching and a rollout.

45 min run with my dad today.  The snow was frozen and wonky to run on but felt pretty good otherwise.  Went by fast as we talked.  Finished with hip work and stretching.