Snow Canyon Warriors Track

AM: woke up a little sore, tired, and fatigued. So did a 1.5 mile warm up. That helped alot and i wasn't as bad as i thought. Then i just did the XC course (3 miles). Good recovery run.

Did some upper body lifting and ab work too. 

(Status: 448.60)

PM: after playing ping pong for awhile with Aaron and some others at the Rec center. We headed over to Snow Canyon Park to run with Kamm Davis. We did the West Canyon Trail. It was a shady and good 8 mile run. Felt pretty good, quads were a little sore but ran at a prett decent pace. Fun run, me and Kamm are going to start doing some more trail runs together.

(DS Trainer: 287.47)

AM:1 mile warm up and 1 mile cool down. Did Jacob Hamlin loop and extended it 2 miles to make it 7.5 easy recovery miles. Felt good to get out and run slow. Good run and great weather.

Push Ups and Sit Ups.

(Stratus: 458.10)

PM: 2 easy miles on the Tred in my fivefingers. Felt good.

AM: .5 mile warm up then went on a 5 mile easy run with coach. We talked about all sorts of running stuff and the Olympic Trials (Did you see the mens 800 if you didn't, you got too). Came back to the school and did .5 mile cool down and some good stretching. Ready for tomorrow, i am really excited. Heading up with the Wilcock's at 5 after work.

(Stratus: 464.10)

Got my Stratus Bees (2.1) and Stratus today, Oh Yea!

PM: 2 miles when we got up to Provo. We drove the course and it is all flat or hilly no real downhill. Felt good and lossened me u for tommorow.

AM: Woke up and was ready to race. Got to Kiwanis Park and did a 1 mile warm up with Joe and Karl. Did some stuff to get ready for the race and it was off to the race. I got on the 2nd line so i didn't get the best start but okay. I went out pretty hard with 3 college guys (around 4:50's mile, to fast). I stayed with them for 4 miles then i kinda dropped back a little and 1 other guy dropped back at about 4.5 and the other two took off. We ran the flat and hilly course. It was a little harder than i expected. At about 4.5 i started to catch the kid that dropped off then on a turn he took off and i went after him but we got caught up in the 5k walkers up a big hill and i was running into people and dodgeing and everything. It was a mess and i could not catch the kid. They needed to make a lane for the 10k people. Well i ended up taking 4th after the 3 college guys (Clay Mayes from Oklamhom State University, Micheal Vick of UVU, and a Jared from UVU) i was only 1 place away from taking home $100, Ah Man! I felt okay and was excited for a great race and a great race to train through. I think it is pretty cool to be so close to college guys when i am still in high school (about 30 seconds behind the leader). They all talked to me and told me i will do great in college and i can't wait. Here i come NCAA championship, but first here i come Jonathon Nelson and XC State.

In the 5k Jonathon Nelson took first running at about 15:48, Karl took second at 15:56, and Steve Morrin took 3rd at 15:58. (good to see some bloggers up there.)

I didn't have my Garmin so i don't know my splits.

This was a really fun trip hanging out with my two buddies. Were going to go up to Des News together too and kick some butt. I can't wait to beat the Team Utah guys and the Team USA guys and have a great race.

(DS Trainer: 291.47)

AM: didn't want to wake up for the club run got to bed late last night and woke up sore, tired, and stiff. But i am glad i got up, got up a little late (7:00) but got lucky with a cloudy sky. Drove up to Snow Canyon State Park and parked right before the guard station. Ran up in the beautiful park and thought about my running and life. This is a great and one of my favorite places to run. Went in their and dropped off on some trails and stuff and extended it a little at the end to get 10 miles in between 7:30-8:00 pace. Could not really get the legs going today, but had an okay run.

(Stratus 2.1: 10)

PM: went river tubeing on up in zion and went for about a 3 mile hike all together. So going to put down 1.5 miles. Good recovery day to end a hard week.

AM: 5 mile run with Karinne Bentley, good to see her come down and run with someone semi-fast. Went about 7:28 pace. Had some good talks, and talked about how much no guys on are team will work hard at all (man it makes me frustrated). 1 mile cool down.

After went to the weight room and did chest, arm, and ab workout. I feel the weights are helping and i feel stronger, bigger, and better all around.

(Stratus: 6)

PM: Meat Grinders Monday again. 2.2 to the hill. 3 miles up hill, 3 miles down hill, then 2.3 miles on the way back. Killer workout again. Here are the splits.

1-7:02, Record for the hill

2-7:05, still felt really good, but after threw up a couple times. Feeling kinda sick all day and killer hill.

3-7:59, killed me. I was dead, maybe cause i only did 2 last week and not used to 3.

Great, great workout. You can just feel your lungs working at full and legs too. I was hammered after.

(Stratus 2.1: 20.5)

AM: time trials this morning. I was still hammered from last night, but the warmup warmed me up and i was ready to do a moderate time trial. Ran the 3 miles in about 18:00 which is not good but i stopped at the people on the course and told them their times and pace then pushed are second place guy. Then i pushed it in at the end. So around 6:00 pace for the trial. The rest of the team did great. After i finished i went back and helped push the rest of the kids in, so that was another 1 mile. After that Karinne wanted to do another 2 miles at her tempo, so we took off and did the tempo at about 6:20 pace. After that did .5 mile cool down.

Went back to the school at 11:00 and went to the weight room to do a leg workout. Great workout, but a killer and i was hammered. Will take some naps today.

(Stratus: 13.5)

PM: 4.5 mile run on the dike trail run. Good run but felt fatigued so kept it at a slow pace.

(Stratus 2.1: 25)

AM: woke up late, felt almost dead so the sleep in helped. About 11:00 did 5 miles on the Tread at a slow recovery pace. Felt pretty good.

(DS Trainer: 296.47)

PM: 5 more on the tread, felt okay, more recovery miles.

(Stratus: 18.5)

AM: 1 mile cool down, that got me going again, felt okay this morning. Then went and did 4 .80 mile uphill and downhill repeats at one of are tough workouts at Castle Rock. Really really hard workout. Not as hard as Meat Grinders but still hard and great speed workout. 1.6 mile cool down. Here are splits.

1- 3:56, went to break 4:00. Ran a 4:01 last year. Only one to break 4:00 and good considering legs are still a little fatigued, Felt good.

2- 4:22 after the first push i didn't want to totally kill the legs for the rest of the week so just went kinda easy up the hill and sprinted the downhills. Just kinda glided down the next 3.

3- 4:22 just glided again.

4- 4:14 pushed it a little harder to finish a good workout. Still went easy up hill and sprinted downhill hard.

(Stratus 2.1: 31.1)

PM: 7 miles on the club run. I had barely anything left tonight but got the miles in. Ran with Joe and some of the Pine View guys. Good run on dead tired legs.

(Stratus: 25.5)

AM: Nothing this morning. Slept in. Decided i needed the sleep instead of the miles. Do 8 with Aaron tonight after working all day.

PM: Went to Rec center to meet Aaron for another run. Wanted to get 10 in for the day so we did a 1 mile warm up then went on a 8 mile run. The run started at the rec center went up to Dixie Rock and behind Dixie Rock on a trail loop then back the same way. We saw a huge Red Racer snake on the run and Aaron was freaking out cause he almost stepped on it. Good recovery run at 7:51 pace mainly due to the sandy trail running. After did a 1 mile cool down to get 10 in.

(Stratus 2.1: 41.1)

AM: went to the Dixie Center to meet up with the guys for a long run. Got their and they had left though so did Bloomington Loop with a variation coming down by Tonaquint Intermediate also did a loop in Westgate golf course. Was feeling good a little fatigued and sweating like crazy because of the humidity this morning. After that 7 loop did are usual 5.5 mile loop on the trails. Kept a good pace considering some hard weeks and this very tough week, at 6:45 avg mile pace for the 12.5. After the run wanted to get 75 in for the week so did a .8 mile cool down. Push ups and sit ups before work today. This was a great week and i have had some great weeks under my belt and some good races this summer. Have hit 75, 70, and now 75 the last 3 weeks. Will hit about 60 next week before tapering down to 50 the week of Des News and my big race, then i will slowly bump back up to some big weeks before XC. I am proud of my training this summer and should be ready for a great XC season. (Stratus: 38.8)

AM: 1 mile warm up, then 6 mile run, 1 mile with Levi and Kendall then by myself. Did some pretty decent fast miles in the middle of the run to work on the middle of my races. 1 mile cool down. Good run but still humid.

(Stratus: 46.8)

AM: woke up late cause the alarm was set wrong. Good thing i put the treadmill in my room now though, cause i did 3.1 miles on the tread at a decent pace in the fivefingers. Felt okay and watched Sportscenter. Good run but since i slept late i will be tired all day now. Get another 3 or so in after work,  then do the Chelsie 5k tonight with Anna and some more miles before.

PM: Well got to the Chelsie run a little late, so didn't get a shirt, but donated my money to the Chelsie Peterson Memorial which felt good. Got there and found Clyde and Logan. So i asked Anna if it was okay i ran with them and she said it would be fine, cause she had her sister to run with her. I could not let the guys out do me. Did a 2 mile warm up then got ready for the race. It was me, Clyde, Logan, Steve O, Kamm, and some other high school kids at the start. They were all joking around and especially joking of my competiveness and stuff like that. Me Clyde and Logan said we would stick together on this flat course. When i get my Garmin i will put the splits. Good race and us three finished together. I felt great and no i could of ran alot faster if we wouldn't of slowed down the last 2 miles. I just felt so strong and could of a got a PR. Man i am so excited for XC, i believe i am going to have a great season if i stay injury free. After the race did a 1 mile cooldown with the guys then hung out with Anna at the raffle drawing which i didn't win anything at. Ha its okay it was a fun 10:00 race. Measured a little short.

(Stratus: 54.9)

(Pirana: 24.3)

AM: 1 mile cool down then a 7 mile easy recovery run with Kamee on the Sunbrook golf course loop. then a 1 mile cool down.

Then i went to the weight room and did an intense full body workout. Great morning on about 5 hours of sleep. Then went home and took a long nap.

(Stratus 2.1: 58.6)

PM: 3.1 miles on the tread in the fivefingers. Felt good and did a cycle speed thing. Watched a rewind of the Home Run Derby where Josh Hamilton hit 28 home runs in one round. Now going to Disneyland for the weekend, will still get some runs in down there too, maybe even on the beach.

I think getting these 5k distance runs in will help me get used to running 5k's and help me alot.

AM: On vacation going to Disneyland. Got a late start last night though, so stayed in Prim, Nevada for the night. Woke up about 6:30 and went for a run around the small town. Did 1.5 miles with my mom then went on my own. Found a dirt road into the desert and went about 1.5 out and 1.5 back then did some more loops around the casinos and hotels. Not the greatest run, but different and am glad i got out. Now to California.

(Stratus: 61.6)

PM: walked so much at Disneyland that i am going to count at least 2 miles cause i feel the work on the legs.

AM: No running today, but did some pool running and walked around disneyland for along time again. Put down 5 miles for everything. Shouldn't of either, but walked around disneyland in the Stratus 2.1's because the feet were hurting.

I also did alot of core strength workouts and got the heart rate going. i will just add that to the mileage for today too. Felt good to have a easy easy day.

(Stratus 2.1: 63.6)

AM: went to the beach around 8:00 this morning. Went to Newport beach and started on a run. Ran across the boardwalk and up on this running trail up by a canal by the ocean and back. In the middle of the run took the shoes off and ran on the beach for about .5 mile. Felt good the legs were a little sore from all the standing, but felt okay. It felt good to run at a lower elevation, felt like i wasn't even breathing. It was good to see so many bikers and runners out too, their were tons. Did 10.6 at 6:47 avg pace. Then got back and did a .4 mile cool down on the pier and watched a ocean swimming competition that was going on.

After stuck the legs the cold ocean water. It was pretty chilly cause of the overcast skys and didn't swim for to long.

PM: went down to disneyland and walked some more put 1 mile down for tonight.

I have been looking back on where my training has gotten me so far and what i need to do to get the full effect. I am looking forward to a great Des News 10k this weekend, and know i will do a great job. I didn't eat to good this weekend, but okay considering everything, i think i will be ready though. I have been thinking, and didn't realize how fast this summer has went by. We only have 3 weeks till school and about 4 weeks till my first race. I have looked back on my great training and now am looking to some more great weeks before season.

My next 4 weeks are going to look like this.

1- hit around 60 miles for Des News Week

2- Hit 70 this week.

3- 75 for this week

4- Hit my biggest week of 80 miles before season starts.

AM: Cross Country again, oh yea. Went out into the dreaded humidity and heat. It was so humid today after my workout i was taking a bath in sweat. Did a 1 mile warm up, then went for my last hard 6.2 mile run before Des News on Thursday. Kept a 6:23 avg mile pace for the whole run on a challenging course. Felt great and did a .5 mile cool down after.

I went to the weight room and did a slight chest, arm, and ab workout with the weights.

I am so excited for the race on Thursday, i can't wait and am feeling really confident in my body and hope to go out there and dominate. I want to be the first high school kid across the line and can visualize it. I will get really mentally, physically, and spiritualy ready for this big race. I believe i can do it and run a great race on a course similiar to the Summer Games, and i had a great race at the Summer Games. I am ready.

PM: 2.3 miles on the Tread, to hit 12. Easy in the racing flats, to get them ready.

(Stratus 2.1: 71.3)

AM: .5 mile warm up, then did a easy 6 mile recovery run on the Pioneer Parkway loop. .5 mile cool down. Could feel the quad a little this morning. Not to bad, but could feel it a little so am not taking any chances. Not going to run tonight. Good morning and still am so pumped.

(Stratus: 79.6)

AM: 3.1 on the tread this morning. Felt good and lossened me up. I am ready for a great race tomorrow.

PM: Got to salt lake, got my number, went to dinner with the team. Then me and Karl did about a 2 mile run, just to loosen up the legs up and around Temple Square. Ran through a fountain on the way back.

(Stratus 2.1: 73.3)

AM: Allright here we go. Now it was time for the big race. Well the day didn't start off to well. I woke up with a upset stomach, but still got some food in and took and a shower and was ready for a good race. Got to the starting line, met up with the team and did a 1 mile warmup and some strides. I took a GU before the race and that didn't sit well. Right after the first taste of it i puked twice. So there goes all my energy. Well i got to the starting line and we took off. For the first mile i stayed right at the top with the big names like Travis Fuller, Bobby Nicoles, and the others. I kept that for about 2.5 to 3 miles. I was feeling good, but new i started off to fast and about 3 i started to feel it a little. Then my stomach started to act up again and i was dryheaving. This took alot out of me and i could not hold the pace. People started to pass me left and right (actually only about 7 or 8 people passed me). I knew i was done for when this started to happen and decided to just gut this one out, literally. About mile 4 all my teamates had passed me. I was still determined to not let anymore pass me though and catch some others. I went for it at about mile 5 and made some ground on Thatcher Olsen (the only guy i had a chance to catch). Then that last .5 mile i pushed it up the hill into the finish line to barely pass Thatcher at the end. I did not have my watch but, know i ran the first half really fast, probably sub 5 per mile (All between 4:30-4:50 for first 3 probably), and the last half slower.

Well their was alot of good things about the race and alot of bad. lets get the bad over first. First i was sick and dryheaved about 10 times throughout the race and at the end and threw up a couple times. Also i didn't feel nearly as strong in this race as my others and i didn't hit the time i wanted to hit. I also lost to some foot locker guys, and know thats where i want to be.

The good stuff is that i was the fastest returning runner in the High School race from Utah. I beat alot of really good guys, who got good scholarships. I lost to alot of good guys and know if i would of felt better and had a better race i could of stuck with them for a little longer and have a better time, place, and maybe even win. Also i have been training really really hard the last month or so and i have stayed injury free and ran some really good races without tapering to much. I had a farely decent race for being sick and a tougher course than i planned for and decent time.

I don't like to make so many excuses and complain so much, so it was a great race at the end of a great summer.

 I should be ready for a good XC season and a state championship and even go to Foot locker nationals with some of the guys that beat me.

Here are the top 10 places for the High School race.

 1- Bobby Nicols (team USA) fastest returning National foot locker runner

2- Evan Apel (team USA) 2nd fastest returning foot locker runner

3- Travis Fuller (team Utah) BYU Freshman, State Champion

4- Bryan (team USA) returning foot locker kid

 5- Neil Ferrin (Fast Running Blog) BYU Freshman, 2nd in state XC, 4A

 6- Nate Jewkes (Fast Running Blog) SUU Freshman, 2nd in state XC, 5A

7- Hayden Hawks (Fast Running Blog) first returning Utah

8- Thatcher Olsen (Fast Running Blog) BYU Freshman, Great Runner

9- George Barlow (Team Utah) 5A runner up in events, BYU Freshman

10- Karl Wilcock (Team Utah) 2nd in 3 track events, Great Runner, 2nd returning Utah

It was a fun and great race and i had a great time. Oh yea are team took 2nd to team USA, which was really exciting. We all pushed each other and pulled it out and will get a cool trophy hopefully, when they send it. Will definately do this next year. Now to XC.

(Pirana: 36.6)

AM: 3.1 miles on the Tread this afternoon after a much needed sleep in. Felt okay woke up pretty sore, but rolled out the legs and ran some recovery miles to help loosen up alot.

(DS Trainer: 300)

PM: Started my run off and by the park met up with Logan. So we went for about a 4 mile run and talked about alot of stuff. Then i extended it a little to make it 6. Felt the soreness of the race a little more tonight. Okay recovery run.

(Stratus: 85.6)

Oh yea i lost my Garmin so i have to do all these runs by miles i know. It really sucks, i hope i find my Garmin soon. If anyone has seen it tell me. I didn't loose it at the race though.

AM: didn't wake up for the club run, got an extra hour of sleep. Woke up about 6 and felt really sore. Still went with my mom, brother, and moms friend over to the Dixie Center so i could do my run and they could do theres. Went on the Bloomington loop with some add ons to hit 7 then a little more to hit 10 for the morning at about 8:00 mile pace. Good recovery run, felt the soreness and will feel it the rest of the day. Now its time to recover. After the 10 did a 1.5 mile cool down to go run with my mom to the car. Good day to end off a strong race week. (Stratus 2.1: 84.8)

PM: did 1.1 tonight, just so i could hit 55.

AM: 1 mile warm up. 6.5 with Kamee. Slow, still recovering. .5 mile cool down.

Tough arm, chest ab weight workout.

(Stratus: 93.6)

AM: good workout this morning. 1 mile warmup. Then did Flyin 40's. Where you do a lap moderate to hard and sprint a 40 at the end of the lap (pushed really hard and lapped the teamates a few times, even second place guy twice). Did 12 of these. Equaled 3 miles, did it in 16:58. Then did a 2.5 mile cool down with Kamee. Went to weight room again and did a leg and ab workout. Good strong workout. After that had to wait for the brother at his soccer camp, so did some stairs for awhile, did hops, fast stairs, 1 legged hops, and long stairs. Good workout and was sweating pretty bad after and they worked me out good for this morning. Then did some lunges the length of the football field. Strong Strong Morning. (DS Trainers: 307.5) PM: 8.2 mile run with Aaron tonight around the hill between Washington and St.George. 6:34 pace overall. Felt pretty good, considering the high mileage the last two days. Fairly flat. (Stratus 2.1: 101.5)

AM: woke up pretty stiff. Did .5 mile warm up and got a litte better then went for a 6 mile recovery run with Kamee. .5 mile cool down. After took a ice bath, and it felt great on the sore legs. Will bring the mileage down a little and try to hit 80 to 85 for the week, with some bike mileage, tonight. (Stratus 100.6)

PM: easy 2 mile run tonight.

AM: .5 mile cool down. Followed by 6 X 800's on the grass. Felt alot better this morning and pushed out the 800's in great times. Had to help push some of the Varsity boys who were slacking. It made me mad that they don't even care and just take hard workouts as a joke. Good workout for me though. 4 mile cool down, then back to are team breakfast and meeting this morning.

800 splits in XC flats

1-2:12

2-2:10

3-2:11

4-2:14 (started to feel the miles from this week on the legs)

5-2:17 took a little easy and a little fatigued. to push out a last one.

6-2:10 (pushed really really hard)

(Stratus 2.1: 106)