Topher Kearl

AM - Bike 'n' Run. For 10 miles we did 1 on 1 off switching between biking and running. Dakota was my partner and we took fourth out of our team.

PM - Fitness and Conditioning Soccer Practice. Ran 2 with my soccer team. 

Liberty. 2 Mile Warm up, 2.5 of one minute on, one minute off in Fartlek, Another 2.5 for cool down

AM - Hill Week Pt. 1. 2 mile warm up lap, 3.5 miles of sprinting laps/intervals of hills, 2 mile cool down.

PM - Soccer Practice Fitness and Prep for Tournament this week. Couldn't go to XC practice because I got home at 9.

#hillweek2013 #tomystartedthis

AM - Hill Week Pt. 2. Guardsman pass/Puke Hill. 6 up 6 down. got lost going up and back tracked for a half mile.

PM - Ran to Liberty Park from my house (2) then I did a warm up lap with Jakob, then another lap with Chris. Felt so good about it because I was the first one in.

#hillweek2013 #ididntpuke!

AM - Hill Week Pt. 3. Pipeline. A new route that I haven't done before. 3.5 out 3.5 back. The first 1.75 was INSANE. Completely uphill and we were running a 12:10 pace. On the 2 mile flat we were running a 8:40-9:40 pace. Coming back on the flat (I was with Sam) we ran a 9:10 pace. On the downhill we were flyin'. I think around a 6:30-7:00 pace.

AM - Hill Week Pt. 4. JCC Rock Run. 3 miles out with Jakob. Came back and did 10 up intervals and 10 down intervals. It was the steepest hill so far out of hill week. Then we ran back.

PM - Soccer Tournament Game.

#hillweek2013

Couldn't run with the team because I had more soccer games. Two games and we won both. WERE GOING TO THE FINALS!

AM - 5 in the morning with my dad around the U of U campus. He was on the bike. Finals for my tournament is tonight a 5.

AM - 8 at Liberty. 2 mile warm up, 1 mile interval, cool down, 800 meter interval, cool down, 800 meter interval, cool down. 2 mile full cool down.

PM - 5 VA loop, 5 speed change laps at East, back to Sunnyside

AM - Team Hike. Ran Down 3 miles. Really fun, but I slipped three times. I got a Hematoma on my Thigh, a deep cut on my knee, and the third fall I just got some scratches.

PM - Team State Course (kinda) Race. It Decided the teams and I got 7th in the boys. It was a 2.5 mile run and I ran it in 17:19. I was trying to catch Sam the whole time. I was really using the downhills (because I have been personally working on that) to help me catch him. I caught him one time during a downhill but he got a gap again on the flat right after it. Other then that I felt really good about it. We also had a warm up and a cool down It was also my first time running in my new spikes. I got the Nike Rival XC Yellow/Grey/Pink

AM - Hogle Zoo Trail Head. We went across Wasatch Bld to the Pavilion that over looks Suicide Rock. We got there with 4.25 miles. Then we ran back the same way. Going there I ran with Clara, I was trying to push her and excel because she beat her sister yesterday. I ran back with Flower, Sarah, Dallen, and Sam. Then I ran with Jakob and Dallen up to the dog park to get to 9.

PM - Soccer Practice. We ran a mile, then did sprints, then speed changes, and finished with turning speed changes. Around 2 miles total

AM - Cottonwood Complex. A new route I haven't taken yet. We went to some other park and did laps there and came back to finish with three miles. That was our warm up. Then we did Bessie 4 times. My times were: 2:07, 2:06, 2:13, 2:03. Felt really good about it because I was pushing the whole time. After that my heart rate had gone way up and I was barely even breathing. Our cool down was the region course. I was hurting really bad through it all, my thigh was hurting from the hematoma I got on Tuesday, my knees were buckling (I don't know why), my calf was having a cramp, and my ankles were sore and they were hurting because of my worn out shoes. Finished with 8.

AM - Liberty Park. 1 Lap, 10 Strides, 1 Lap, then we went extra to get to 4.

My first High School Race. So...... I ran a 1.5 mile warm up 2 hours before my race (just to kinda feel the course) then 20 minutes before my race ran another 1 mile with strides and such. The course was like 2.8? But it was really weird when I finished. As I crossed the line, the line judge said 18:50. I was flippin out because it would've been really good for me. But the results said I was a 20:15...... Which is really bad. So I was a little confused but hey, I pushed myself. Then we ran the course backwards to check the distance and use it as a cool down. Good day!

8 at Liberty. Warm up, strides, then we ran to the interval start. We did two 1 mile intervals with a cool down between each, then we did an 800 interval. I almost broke my record for the 800.

AM - We started at JCC but I was thinking that we were just going to dolike 4 out and 4 back but Dakota Jakob and I ran the whole trail and finished and Liberty. It was an easy and fun 12 miler but I don't know why, but I couldn't keep my pace.

First day of high school! We ran from Easts track to Liberty Park and we did two 2 mile intervals. I ran with Stormy, but I was slow both times. The second wasn't as bad though. After that I had a soccer practice. We did a mile of sprints and we ran for a while. We are really trying to push our fitness!

After School we ran to Sugar House Park and did our workout there. First we did 10 "White tree" hills, then 15 minutes of fireman. Then we watched the races of which we were going to run in) and we figured out what races we wanted to run in our next race. We estimated that we ran around 2-2.5 miles while watching the races. Then Dallen Jakob and I ran back! Our Reward: Freaking Freezing Ice Baths!

Wow! What a great start to the school year! Today after school we did Stryners run. I ran really slow (because its a monday) and I was so sluggish. Sarah Bischoff and I turned at the second drinking fountain and Dallen said that was 3.2 miles. When we came back to the track we were at 6.4 so I did 2 lane 8 tracks laps to get to 7

Oh Yeah, and I had a fitness test in soccer, we mostly tested core, but we also had a running test.

AM - First morning workout! We ran the VA loop starting from the track. We all did 1 mile in the Cemetery but my calves were on fire!!! I ran with Dallen the whole time. Then we came back to the track and did hill climbs. Bill told us to do 8, but I did 13....... Because I finished but I noticed Isaac was still going and he had 4 left so I finished with him, then I finished with Alex because he had 1 left.

PM - After school, we had a speed workout at the track. We did a 1 mile warm up, 1 mile speed changes, and 3x1 mile repeats, then a 1 mile cool down. My times were: 6:51, 6:45, 6:38. I was going SO SLOW. But I felt fine
 

Today after school we ran to Fairmont park and did Strides! I didn't know varsity went to Liberty to do a lap so I just ran to the track, found out, so I ran up to Sunnyside and did a lap to make up for it, and when I got back I did 2 laps at the track. Felt Fine but I was really tired.

AM - we did a chase 400/200 kind of game in the morning. My partner was Dallen and we were really well matched the whole time until I really really busted my butt on my last 200 to catch him.

PM - After school we did a Hogle Zoo loop. We went up to the zoo, down to wasatch across wasatch to 13th, down 13th to 19th, down 19th to Sunnyside, down Sunnyside to the Track. It was my first run shirtless!

I was really sore from yesterdays heat and the chase workout. we did a mile warm up a mile speed changes a mile cool down, AND I TOOK THE GREATEST ICE BATH OF MY LIFE!

American Fork Grass Relays. It was a two mile race with hay bales every so often. I ran in my new spikes (and I LOVED THEM!!). I ran a 13:08 which I felt pretty good about but I feel like I am staying the same and I am not pushing myself like I did in Tour De Run. I need to break my barrier and build some confidence!