Snow Canyon Warriors Track

AM: Slept in, I will sleep in alot before practice starts up ha. Felt good, was getting to hot for my liking to run so i decided to do an intense weight lifting workout. Felt really good, just trying to feel strong again. Run later tonight.

PM: 10 miler up to Tauchaun and back down to Snow Canyon Parkway to the Softball Fields and back to my house. Felt okay, my stomach hurt kinda bad though from eating to much before, but pushed through it. It is perfect weather running after 8. My family came with me on there bikes. Felt okay and kept it at 7:06 pace.

I decided I am going to do what Luke Puskedra did last summer and run 65-75 miles a week, two runs a day and start doing speed work about 2-3 times a week starting at 800 repeats, Mile repeats, hills, fartleks, and tempo runs then move slowly into the track and shorter speedwork. I will lift hard 1-2 times a week and do situps and pushups everyday to boost the strength. Then I will slowly decrease going into the big races, not to much though and not worry about the little races. I think this will really help me and is doubling my miles from last summer. So this will help boost my time alot and make me into that elite runner. I will also get some road races in this summer to help with racing and get to bed no later than 10. I am excited for a good summer of training.

(Stratus: 261.25)

AM: went out with my Freshmen brother this morning. I used it as a training and teaching run for him and a recovery run for me. We did a little 3 mile trail run that i let him pick. He did pretty good and learned alot about his body and we helped work on his stride. He is going to be a good little runner. I am excited for him to do Cross. He is getting excited, is having troubles now, but will produce slowly and get more motivated. I felt good and ran in the fivefingers since it was a trail. They felt good and I like running trails in them. I will do an 8 miler with Aaron tonight.

PM: At about 7:00 went out on a run with my buddy Aaron. It was in the 90's are whole run and was pretty toasty so we hit all the sprinkler and dipped are head in the river. He took me on a good 8.7 run through around the black hill between St. George and Washington,  that had about 4 miles of good up hills. It was sort of a killer considering we started out doing 3 6:00 or under miles at the start. It felt good though the hami's got a little tight about midway and are pretty sore now but a good run. I like running with him, he really pushes the pace. We will do alot of running this summer. Did 8.7 at 6:39 pace overall.

(DS Trainer: 239.55)

AM: went out with my brother on the run again. He is doing better everyday. Left him at 1.5 so i could go do 7 mile  loop up by Tauchaun and down Snow Canyon Parkway. Felt okay a little tight and sore. Didn't bring the watch so i could run at a comfortable pace. Did push ups and sit ups when i got home.

AM: I went up to Fish Lake for scout camp this weekend. So i thought i could get some good running in while up there at 9000 feet in elevation. This was going to be a good weekend for wasatch back and my training. So i went out this morning and did a 4.5 mile run. We were camped in a little valley so i had to run on the road out of the valley and up to Johnson Resevore. This was a really really hilly run, but the only one i could do. It was great it was pretty cold, but i felt good considering the elevation and kept it at 7:00 mile pace.Their also was a pretty strong wind most of the day. 

PM: After doing stuff all day and breathing the thin air (which i think will help in itself) I decided to go for another run. I did a 6.15 mile run out and back on the same run as this morning and felt great. I am getting a good leg workout in with the hills and it seams like it is helping my breathing. I am spitting all the gunk i had in my lungs too. Kept it at 6:38 mile pace and felt great.

AM: about mid day today i went for my run, did a 7 mile run on the same path. I really love it up here. The weather was excellent today and i even wore my race jersey today (it was that warm). I felt great again and kept it at about 7:00 mile pace for this run. It was a great run and everyone needs to come up here sometime in their life, it is beautiful.

We also have been hiking a little too and finding Geo Caches and we set are own out here too. Finding Geo Chaches is a blast. I am going to find alot in St. George this summer.

PM: The weather was perfect all day there was a little cool breeze and the sun was shining and hot. I went out about 7:00 and did a 4 mile run, the same course. Felt great again and getting more used to the altitude at 9000 feet. I kept this one a little slower to recover a little. 7:08 mile pace.

AM: It was finally time to leave this beautiful place. We woke up early to get out and back home fast this morning. So i left a little before the rest did, in the trucks and told them to pick me up on the way. I only got 3.1 miles in but they were pretty good miles considering it was really cold this morning and i had a strong headwind the whole time. I still kept it at 6:41 mile pace for the 3.1. This was a great weekend of running and i'll see how i feel when i get in a run tonight in sunny St. George. Good by 9000 feet.

I also got my new racers. The Asics Gel-Piranas. They are so light and i can't wait to use them at the Summer Games next weekend.

(Stratus: 293)

PM: After a long day of moving two people and lifting heavy stuff in the sun all day, i was not to ready for this run, but i did a tempo run anyway to see what i could do with my body tired. I did a 7.1 mile tempo run from my house and out on highway 91. I took off and was feeling pretty good. I felt good almost all the run, even though its a really hilly run. Man, I have been doing alot of hilly stuff lately. I should be ready for Wasatch Back. This was a good run to end a good week and I kept a 5:51 mile average pace. Here are my splits.

1- 5:38.25 (gradual downhill)

2- 5:42.19 (downhill into an gradual uphill)

3- 5:43.25 (gradual uphill into a downhill then Big Uphill) 17:03-5k

4- 5:47.20 ( big gradual uphill into big downhill)

5- 5:37.64 ( big downhill and flat)

6- 6:08.55 (Big Uphill) 34:37- 10k

7- 6:20.09 (flat into gradual uphill, Legs getting fatigued after Big Uphill)

.1- 34.91 ( flat to the house) 41:32-Total Time

(DS Trainer: 246.65)

AM: First day of XC. We had 25 girls show up and 8 guys (alot on vacation). It was a good turnout, everyone is out of shape, but i think alot of them are hard workers. While everyone started off with 2-4 miles. I did a 8 mile run to Fitness Ridge and back on old Highway 91. I kept a decent pace probabaly around 6:40 and pushed it the last mile (My watch died so i don't know for sure). Good workout with 1 mile warmup and 1.5 mile cool down.

After running i did a big arm, chest, and ab workout in the weight room. Felt strong and did 2 sets of 11 reps in a cycle workout of different things.

(Stratus: 303.50)

PM: easy 3.67 run from the house. 7:13 pace.

(DS Trainer: 250.32)

AM: 1 mile warm up then a 5.85 mile run on Jacob Hamblin Home loop. Lifted weights after and did a full leg workout.

Went and swam a little at Ivins Res. today as well

(Stratus: 310.35)

PM: 3.65 mile easy run tonight. Same run as yesterday night and same pace 7:13. Good Day and good runs.

(DS Trainer: 253.97)

AM: Same as usaul, practice at 6. Did my 1 mile warm up then went out for a 6 mile run up on Snow Canyon Parkway. Met up with Logan on my way back and ran about 1 mile with him and talked a little. So ended up doing 8 miles at 6:35 pace. Felt really really good besides the arms being a little sore. Did a 1 mile cool down. No run tonight.

Got some good news from Sasha and James today. I am joining the White team. I am really excited and will be running leg 2.

AM: Did 1 mile warmup then went on a really easy 6.5 with the team. Talked to coach the whole time and figured out i am one of the top 5, probably top 3 fastest high schoolers left in state right now, thats excited i want to be #1 though. Did a 1 mile cooldown.

No run tonight, rest today for SMG's tommorrow, i am excited. Do pushups and situps sometime today. Feelin good.

Today was the Summer Games 10k, I was really mentally, physically, and spiritually ready for this race. I drove up to cedar around 5:00 a.m. by myself to go run the race. I got some good carbs in with some graham crackers, a yogurt smoothie, a bananna, some toast, and some G2O. I got to Cedar around 6:15 got all my stuff and did a mile warmup with Joe (Predog). Then it was time to get on the buses and head up to the race. I felt ready, relaxed, and was feeling fast today. Me and Dave talked about are splits we were going to hit and were going to push each other the whole time. Now it was time to race, i did some striders and was ready. I'll tell you by splits what happened.

Miles- I got a 30:32 on my Garmin but started it a little late, so these are Garmin Times

Almost all the course is downhill with a little tailwind and a cool morning down Cedar canyon, some little rolling hills on the trail at the end.

1- 4:45.87- Me and Dave are neck and neck and we pass Hip Hop Jose

2- 4:49.07- Still neck and neck, i start pulling away just a little and feeling good

3-5:02.56- I start pulling away just a little more feeling great, can feel calves starting to get a little sore. Probably around 14:40's 5k

4-5:02.16- I decide to take off and summon Dave to come with me, but he doesn't. I get into a nice calm fast stride and feel great (kinda like Ryan Hall at the trials) Get a sip of water at the station and poor the rest on my head. Hit the little running Trail.

5-4:59.29- I am still feeling great, have to work a little harder, but keep the commposure and am lovin this.

6-5:01.54- Still feeling amazing and hear the bagpipe player and get excited to win my first 10k. This is a really exciting day, and I am stoked.

.2-52.00-I finish the race in a great time of 30:32 on my garmin but official 30:35.4 (4:55 mile pace) about a 2 minute PR. I am really excited and think i could of pushed it a little harder if I had someone pushing me. I feel great and love this race. It does not really even hurt me like track races. The farther the distance the better for me. Dave comes in behind me and then the rest of the field. They all did great and it was a great race for everyone.

I got the fastest time for my age division and only 15 seconds behind Joe Wilson last year. It was a really good day for the Running Warrior today. Can't wait for Wasatch and some more 10k's like the Deseret News 10k on July 24th.

Did about a 2 mile cool down with Bill after. My calves started to tighten up after the race and are really sore so i'll have to take care of them.

(Stratus: 331.85)

PM: slept in this morning then worked at center all most of day. At about 7:00 went and did 6.2 miles on the treadmill because of the heat (it hit over 100 today, i think) and i wanted to hang with friends tonight (yes, girls too) My calves were hurting alot the whole day but the run helped stretch and get the lactic acid out, hopefully. Thanks for all the comments on the race yesteday, everyone. (Stratus: 338.05)

Calves pretty sore all day again. They were a little better than yesterday. So tryed to stay off them most of the day. Got alot of rest in and iced, stretched and did alot of stuff to get better. Really excited for Wasatch Back this up coming weekend. Should be ready to go. Will take it easy tomorrow.

AM: XC practice this morning again. While the team ran the course and a little more i took off and did a easy 6.6 mile run. It helped stretch out the calves and felt okay. Really slow pace. 1 mile warm up and .5 mile cool down.

After that i went to weight room and did a chest, arm, and ab workout. Worked out pretty hard and felt good.

Then i went and iced my kinda sore calves in a ice bucket. Man i love iceing it feels so good and it helped and felt great on the sore calves. They are getting better and should be just fine by tommorrow, i believe i am getting fully recovered.

PM: met with the guys at the Dixie center. We did  5 mile easy moderate run and then then were suppose to do 2 mile tempo but after 1 hard mile at about 5:00 i was still feeling a little fatigued and not to strong from this morning and the race so i stopped and slowly ran in. We then ran 1.35 back to the cars to run 8.35 miles. Felt okay, a little tired, but good day.

AM: Slept in today, woke up a little sore in the hams and hamis, calves are getting better, but needed the sleep and will run tonight after swimming all day to loosen up the legs. Push ups and Sit ups.

PM: I took the day off today so i could completely recover and be ready by this weekend. I really need it i got a massage from a family friend tonight, would love to go to April, but don't need one to bad and to cheap right now. It should really help though and it felt great. At least i swam today and did some core stuff. This should not hurt my training to much.

AM: woke up this morning still a little sore, but better than yesterday. Went to the track did 1 mile warm up then went on a easy 4 mile loop with Kamee Bentley 8:00 pace. After the loop i did the loop again a little faster probably under 7:00 pace because i was feeling good. 1 mile cool down. Felt good today, but done for the day.

After the run went to Ivins res and sat in their waist deep for awhile to help the soreness. Felt really good cause the water was pretty cold. Should be good by the weekend.

(stratus: 365.50)

AM: Did 1 mile warm up. Then while team did 800's i took off and did an easy 6 then came back and did a 1 mile cool down and stretched out.

After i went to the Ivins Res again and did some water stretching. The water felt amazing on the legs. They are just moderate sore and should be ready by the weekend. The Res is gettting warmer though and i will have to find a colder place to go or maybe take a swim soon.

Heading for wasatch back after a day of work, with the guys at 3.

(DS Trainer: 261.97)

Drove up to Orem with guys to stay at Clydes uncles. We all went for a 5 mile run around Mountain View High School area. Felt good and I am ready for tomorrow night.

AM: 4 mile run this morning with the guys. Ready to kick some butt tonight.

Started tonight, but will blog the whole race tomorrow. did about 4 miles in warm ups today and cool downs.

 Will write more when i get better service probably tommorrow.

1st leg, 2nd leg- 6.7-39.44 (5:53 avg pace)

2nd leg, 14th leg- 3.05-16:22 (5:23 avg pace)

3rd leg, 26th leg- 5.3-29:51 (5:40 avg pace)

(Stratus: 382.50)

Did not write to much about Wasatch Back, because i wrote alot, and it didn't submit so i didn't want to write again. All i need is the memories in my head though, and thats enough. It was a great experience and i had an awesome time and it was really really fun. I ran pretty well too. Anyways back to the summer training.

AM: slept in today to gain my sleep back and to fully recover. I woke up and did some weight workouts with some dumbells. A good workout and gained my strength and muscles back. Then i did 2 miles on the treadmill at about 7:30 pace in my fivefingers. Felt good and ready for a good run tonight.

PM: Met with the guys at the Dixie Center did are usual loop with an extension up Web Hill. Its a crazy hill and were going to do mile repeats up it. Good run, pretty slow but okay with the hill in it. 9 miles

AM: slept in to 7:00 becasue i got to bed late last night. Woke up sore, but still went out and did a 7 mile out and back to Kayenta. Felt okay but really sore and fatigued.

(DS Trainer: 268.97)

Went to Ivins Res. alot of the day and went swimming and rafting, fun day.

PM: Easy yet intense speed cycle workout on the treadmill (4 miles). I hated the treadmill but, am starting to like it a little now because of the heat. Would of ran tonight but going rabbit hunting. Good day running.

(Stratus: 395.50, Still feeling good)

AM: back to cross country practice. Started off with 1 mile warmup then did our plyometric of the day (like the sub of the day), today it was the 5 dot thing and 3 sets of 20. Then i went on a 7 mile loop around Sunbrook golf course. Fun loop and kept it at about 6:30 pace and felt great. Then i came back and did 6 striders on the grass then a 1 mile warm up.

Then i went to the weight room and did a full body weight cycle of 3 sets of 10. Great work out and felt great, but really tired after this fun filled morning.

PM: 3 miles easy on the Tread tonight in the Fivefingers, suprisingly felt good.

300 situps tonight as well.

I might do the Provo Freedom run next weekend and come up with Karl Wilcock i decided. Maybe only do the 5k.

(Stratus: 404.50)

AM: After working my butt off yesterday. I woke up a little sore and tired today. So slept in till 7:00 then went for a run with my brother Levi (Levester). We went to the second round about and back a total of 5.5 miles. It was a really good slow recovery run and i helped my brother alot and gave him pointers and pushed him. Good run and nice outside.

Push ups and Sit ups this morning too.

(DS Trainer: 274.47)

PM: 7 mile run with the Club. Ran at 7:13 pace. I did the first 4.75 with the guys then broke off and did 2 miles at tempo pace (about 6:00 pace) then ran the last .25 miles easy to the store. Good run and great day. Don't run down Sunset with your shirt off though. Cam was right when he said their is alot of gay people in this town. I had people yelling at me, honking at me and 1 kid even through a penny at me and almost hit me. Never had that happen before.

Ordered some Stratus and Stratus 2.1 today i am excited for those.

(Stratus: 412.50)

AM: .5 mile warm up then did i did a 6.1 mile run up Snow Canyon Parkway to Bluff then down Sunset. Did 3 mile run with two guys on the team slow, then broke off to run the other 3.10 at about 6:15 pace down Sunset. After that i did 1 mile worth of striders barefooted on the turf then a 1 mile cool down the same way.

After all that i went to the weight room again and got in a good workout. Not as hard as the other day, but still really good.

PM: 2 miles on the Tred now to bed for the early morning run.

(Stratus: 421.10)

(DS Trainer: 270.97)

AM: woke up at about 5:00 a.m. this morning and headed over to Logan's house. I got their and me, Logan, Dave, Bill, and Marcie headed up to the back side of Utah hill by the straightaway to Beaver Dam. We stopped at the powerlines  and headed up to the Utah Mountain range. I did 6.5 up, the whole way was uphill, gradual but uphill. I stayed up with Bill and we did between 8:30 and 7:30 mile pace. Then i turned around at 6.5 and did the down hill around 5:30 pace. I pushed it pretty good. I didn't feel to fast but not to slow. Just a really good run. The others did 20 and pushed it really hard and we all had good runs to end good weeks. Did 2 mile cool down after to wait for the others. Here are my splits coming down.

1- 6:33 .5 up and .5 down

2-5:31 (a little hill in here)

3-5:28

4-5:21

5-5:31

6-5:34

7-5:38

(Stratus: 436.10 felt them braking down a little)

AM: 1 mile warm up then went for a 6 mile run with Kendal on the team. He works hard and has been working hard and i am excited for him. I tried to teach him alot of stuff and answered his questions. I am going to start running with him when i do a slower run, and push him. We then did a 1 mile cool down. Felt good and kept the run at about 7:30 pace. Doing mile repeats up Web Hill tonight.

I decided to do the Provo Festival Freedom run 10k this weekend too. Oh Yea!

Its good to see all the runners out too. This morning i saw Mike Warren and two others guys with him, Logan, Katey, logans sister, and others.

(Stratus: 444.10)

PM: another club run tonight at the Dixe Center. We had two new guys Joe (predog), and Eric and just the usual guys. It is cool to get alot of guys out. Did 2.25 to Web Hill. Then we did this really really crazy tough workout. It was a pretty tough workout, but will be a good one everyweek and will increase my speed mightly. Did 2 mile repeats up the hill (other guys did 3) and 2 miles down. I got a sideache after 2 so could only do 2 and i have a race this weekend so didn't want to do to much. Some how made it the 2.25 back with the killer sideache Here are my splits.

1-7:30 the fastest one of the guys for the first one, and pushed really hard.

2-8:08 took it easier and pushed it the last 100-200 yards.

(DS Trainer: 279.47)