Jacob Malone

9.5 felt like crap 7:38 pace really slow did abs and arms I just need to ge back on normal schedule. 

6 miles with Coleman then 8mins of abs (easy day) 4 striders and ave. pace was 7:03 I was a little tired today but what ever.

7 miles with Ellie she dropped off when I speed up Levi he turned early and then Coleman dropped off when I started really speeding up. I started out slow then dropped the pace every mile ave. 6:47. Couldn't do abs at the school because they are charging us to use the workout room, so I did abs at home, and arms good day felt great to run faster.

8 miles today. 2miles warm up then a 3 mile tempo I hit a 17:00 for 3 miles I was a little tired from yeasterday but what ever I was happy with it. It felt really good. Then a 3 mile cool down I did 8mins of abs after great day!

Also the New Region allignments came out for 2015-2017 and Box Elder is suppost to be with Bonneville, Ogden, Bountiful, Woodscross, East, and Highland. I really dont want to have to drive 1:10 (thats how far East and Highland are) to get to a race every week thats so stupid I wish they would have done something different. It also dosent help with us making it to state because Woods Cross is supper good same with Ogden, Bonneville's going to be good next year and east is fairly good ugh I hate when the region changes.

Nice easy 7.5 miles today I ran by myself I went really slow so my legs would recover, ave pace was 7:25 felt really good.

Today I went for 8 my legs are still tight but it felt good. ave mile was a 7:08.

8 miles with Coleman we ave. 6:54 pace we started out slow and then worked into it we weren't sure if we want to go hard tomarrow or wednesday so thats why our pace was a little slow. Highland is always a good run. Then I did an easy day of abs.

8 miles today we decided to take it easy today and then go hard tomarrow so our ave pce was a 7:15 it would have been faster but my stomach hurt really bad half way threw the run. 

Later I did a "hard day" of abs.

Today we did a great workout the whole team warmed up 2 miles. Then we did 8x400 with 1:30 jog brake. We all started out at one time (all 8 or 9 of us). Levi cheated and got a head start but I still chased him down I went 1:08, :13, :13, :11, :11, :09, :08, :08. For some reason I thought that this would be a harder workout but it actually wasn't that hard I really feel if I would have known this I would have kept them all under 1:10 but what ever I am super excited for the Reindeer games next Wednesday we are going to have a blast. Then Coleman and I went on a 4 mile "cool down". 

Later tonight I did easy day of abs.

10 miles today it felt good we did the trail to Mantua it was good and we ( Coleman and I) kept a good pace for the climb that we had our ave. pace was 7:29. Tomarrow we are doing a tempo. Then later tonight abs, so all and all good productive day. 

8 miles today I warmed up 2 miles then did a 3 mile tempo I went twice around the cemetery and then went down to John Adams it felt really good my ave. mile was a 5:35 and my time was a 16:48 really happy with it. Then 3 miles cool down and abs later tonight.

Well 8 miles today ave. 6:28, way to fast I should have gone easier and done more of a recovery run. I did a hard day of abs and arms my body was just super tired. I decided to not go to the Utah State camp my sister told me that there was no one there for the distance part.

7 miles today I warmed up 3.5 miles and then did 8x200 with 200 jog in between, Rawlins told me to not go all out so I went :33, :33, :32, :33, :32, :33, :34, :33 so I felt really good. It was really cooled tho it was a little hard with it being cooled. Then we did 1.5 cool down I want to get 8 in today but it was getting late. Then we did abs and arms after.  

6 miles really slow great recovery day. Did 4 striders and tomarrow we have the little indoor meet at Bear River its going to be a blast. Then I did an easy day of abs.

5 miles today it was an ok day we had the meet at Bear River I ran a 4:50 mile I felt like I was tempoing I am really made that I didnt get more then 5 miles in, but whatever.

8 miles today with my sister really slow felt good my hips hurt from yeasterday but what ever.

7 easy miles did a new really fun loop. ave. like 7:15.

12 miles today finally a actual long run felt super amazing to go this far my stomach started hurting around mile 8 so the last 4 miles were kinda hard and I had to stop a couple of times, but it was a good run.

9 miles today I felt kinda sick, I felt super tired. My avg. was 6:29 so I was happy I ended up seeing Coleman at about 5.5 so I ran with him for about 2 miles it was super nice to have someone to run with. so pretty good day hopfully I get feeling better.

Coleman and I meet up at the track this morning at 9 did our warm ups then ran out to bird refuge and did some things on the way to add on. Toke the 8 miles easy to make sure not to pull anything since it was so cold this morning avg 7:18. When we got back from our run we did 4 personal striders, so pretty good day and Colemans gave us chocolate milk so that made it even better!

9 miles with Coleman not sure about the avg. pace but he said he wanted to go slower because his legs were tired.

8 miles later at night family ended up coming over and I just couldn't escape until 5pm. Avg. pace 7:02. Hopefully harder day tomarrow.

Well so today was suppost to be harder but Hannah asked me to run with her and her coach won't let her go as fast as she use to go. So my avg. pace was a 7:17. and the only reason my avg. pace was that fast was because I added on 2 miles and my last 2 miles were 6:41, and 5:44 so there is going to be a hard day tomarrow!

Well I was just going to go 8 miles today but then Hannah asked me to do a 10 mile progression run so thats what I did then I did a mile cool down miles went 8:24 8:12 7:40 7:39 7:25 6:59 6:52 6:45 6:01 5:36 and then cool down mile was a 6:55. It went good if I would have gone it at my pace I would have gone faster. Overall great week! 

7 today it was kinda rough we did the Highland loop backwards. My toe was hurting a little bit tho I will have to watch it and see how it feels. Pretty fun day over all! 

Well only 2 miles today. I am so mad at myself for not running more it just sucks here in Brigham no were to train indoor. But whatever I need to work harder then ever if I want to meet all my goals I have set for track season.

8 miles today I went done to my aunts house for new years eve and she had a treadmill so I asked if I could use it. It felt great to run but the running on a treadmill is not my favorite. I was supost to do a 4 mile tempo but I only went 2 because it is so hard to run on a treadmill. It so crazy for this month I have put on 72 more miles then I did this month last year and I put on over 250 more miles then I did last year and I even broke my toe I am super happy with it.