Jacob Malone

6 miles at easy pace (which is suppost to be 7:15-7:30)(ny ave. was 7:20) with Tanner and Levi first day back from my brake. Sorry for not writing for so long just havn't had the motivation or the time to get on. Tomarrows the banquet and then Wednesday indoor track training starts.

Well six miles today my route got a little thrown off because of a stupid train. My ave was a 7:15 good easy pace. Then our team banquet was tonight and I got the MVP award super happy can't wait for the team to start training again.

6miles today I ran with Coleman after we had the winter training meeting. The meeting went really good we had about 40 kids there all for distance hopfully they all will come. Then we did goal setting and a lot of people set really good hard goals. We should have a really good winter training group. 

6 easy miles my legs are having some problems so I am taking it really easy ave. pace 7:44 yea real easy. Then we did some hip strengthening and some upper body. Hopefully my legs will heal up soon.

6 easy with Keagon ave. mile was 7:25 my legs are hurting really bad I am going to get new shoes even tho I just got this pair a month ago.

Well six miles today up at Mantua. It was fun I felt a lot better ave. pace was 7:14. So pretty good run.

Well today we did 6 we did the TRAIL to MANTUA, it is such a great hard run. 7:52 ave pace the hills (well I guess mountain is so steep you are always climbing it was such a good run to go on. Levi led the first part then I toke over then on the way back I let him lead, all together it was a good hard run in mountains I am happy with how Coleman, Tanner and Levi held up.

Well today I toke a group up to mayors pond and ran from there again in to the mountains. Natalia, Ellie, BJ, Parker, Windsor, Seth, Coleman and I all went up it was a really steep run are ave. mile was a 7:51. Coleman and I found some switchbacks to take it was a blast then  we saw a trail that looked really hard so him and I went up we almost got to the top of the mountain when we dicided to turn around because we where running about a 10:30 pace but it was awesome and some really good hill training. Tomarrow if it is nice enough we are going to run on the NORTH SIDE trail to MANTUA it is going to be a blast!!!!!

8 miles with Coleman we did Boys Highland pluse a little more ave. mile pace was a 7:07. Holly crap it was cooled I am so mad that its suppost to snow tomarrow I just want a little more time before the winter comes. Then when we got back to the high school Coleman and I did an arm workout it sucked and it was so hard.

6.5 miles today is was an ok run I have been drinking way to much water I need to stop drinking to much so I don't get stomach cramps. We did the Perry Loop today it was a good run the snow was really annoying and people were getting mad at Coleman and I for running on the road.Our ave. mile was a 7:23 I wanted to have more of a recovery run today so a good run. After the run we did abs and legs. It felt like it was working so a pretty good run/workout today.

6 miles today we all ran to the Bird refuge. I wanted to do a slower progressive tempo but I start to go and I got to about 2.3 miles and then I just didn't fell good so I dropped back with Coleman and finished it with him. My miles were 6:55 (I wanted to start slower) 2nd was 5:57 3rd 5:47 4th 6:28 thats when I backed off  then we really slowed down because our bodies are just really sore. 5th 7:32 6th 7:47. Our ave mile was a 6:44, so a good run I just need to stretch out more and then we did an arm workout after good day!

5 easy miles I don't want to push the mileage up to quick with everything else that I am doing with workouts. ave. 7:08 mile pace it was good I did abs after it felt good. Next week I am going to boost up my mileage just a couple of miles. Good run! Really cooled tho.

7 miles today we said we were just going to go on a nice 6 mile run but we choose to go on a route that got us a little more. Our ave. mile was a 7:16 we did 4 striders after wards and then did the upper body workout I haven't been getting enough sleep so thats what I need to work on. I think I am going to do a Turkey Trot this Saturday but I am not sure will see.

Good run today didn't get home till 6 our ave. pace was an 8:15 good pace for the trail we ran I think thats my last run up the mountains I just feel like it dosen't do anything for me I can allready run hills really well (at least I think). So I signed up for the Turkey Trot its 4miles I really want to run in the 22min range. Then after we did the run we did abs and legs, good workout.

7 miles today good run. I did 2 800's I think my first 800 was a 2:32 (I only had a .5 mile run for my rest time and I was still running a 6:30 pace) 2nd 800 was a 2:28 so it was good for being on the street they might have been a little faster but what ever my ave. mile pace was 6:41.

6.5 easy miles to recover ave. pace 7:26

4 easy my ave. was a 7:03 with 4 striders can't wait for the turkey trot tomarrow.

10 miles I did 2 miles warm up 4 miles race I went out with Brayden Perry he is so fast. Our first mile was a 4:55-5:00 I backed off and he kept going the race was good. I came by the 5k mark around 16:30 which I am pumbed about. The second lap I tried to keep pushing and not let Brayden get to far ahead. The rain kicked in it kind of got misserable but thats winter racing for you. Then I went for a cool down with Kelsey B. and Brayden Perry it was super fun we got in 4 miles cool down. Brayden tracked the course at 4.1 so a little long but I meet my goal of being in the 22min range.

My hip was hurting today I think its from the Turkey trot and doing the cool down with Braden Perry but what ever nothing serious. So I ran 2 miles then biked 30 mins (10min biking = 1mi running) Then another mile after my mile ave. pace was 7:10.

I didnt run today I just do not feel good, then my stomach is hurting like none other hopefully it dosent stay for long. 

4.5 easy just still tring to get healthy I ran it with my sister our ave. pace was 7:54 felt awesome to go this slow. Hopefully tomarrow I can go on a longer run and feel a lot better.

Nice easy run I went to Mantua and did a lap around the lake then added on a 2 mile loop. ave. mile a 7:21 still dont fell a hundered percent. Hopefully I feel better tomarrow.

HAPPY THANKSGIVING

8 miles today 7:16 pace it was a good nice run. I am still sick. My legs felt heavy but what ever.

Really good long run today I was still sick but it felt so good to run this long I ran 7:05 pace. I started out slower then worked into it and I really dropped down my last mile 6:34 it felt so good. Looking forward to next week and getting a lot more miles.