| Location: Ivins,ut,u.s.a Member Since: Feb 03, 2007 Gender: Male Goal Type: Highschool Champ Running Accomplishments: -2007-08 Region 9 Champion in Cross Country and 8th and 7th in 4A State (16:02)
-6th place in state 2mile in indoor track.
-Track Region Champ in the 3200 and 1600
- 8th place in 4A State 1600, and 6th in 4A State 3200
-2nd place team in Ragnar Wasatch Back 17:54 (2nd leg, only high school runner on team)
-30:35.4 10k (Summer Games) 32:17 (Des News) 7th HS
-15:14 5k (Cedar Course)
-4:29.72 1600 outdoor
-9:45.44 3200.
-2:07 800 outdoor
-2000 Steeplechase 6:48
- 20:02 Highway to Heaven (2.8 mile 2000 foot climb at 9,000 to 11,000 feet in elevation) SUU Camp Record Short-Term Running Goals: -Train hard with Aaron for Foot Locker. Redeem myself at Foot Locker and place high. stay strong and not fatigued and healthy. Peak at the right time. Take State Track. Run low Sub 4:20 1600, low 9:00 3200. Go to footlocker Nationals. Sign with a great school on Scholarship. Live up the Senior year and running. Long-Term Running Goals: Take NCAA Nationals, Serve a great LDS Mission. Break 15:00 5k, 30:00 10k Break 4:10 in mile and 9:00 on 3200, 8:45 Steeplechase. Get a good Scholarship at a good running University. My ultimate dream is to make Olympic Marathon, or Steeplechase team in the future after a great College career. Become like, no better than Ryan Hall ha ha! Personal: I am just a laid back runner. Love my family to death and freinds. I have only been running for a little over 2 years and believe i am running pretty well. Ryan Hall is my Hero. Want to major in Sports Med, Nutrition, etc, and love the outdoors. Just living life as it comes and loving running. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2029.22 | 276.88 | 6.50 | 149.90 | 38.90 | 2501.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at moderate pace |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 1 mile warm up then Did 12 continuous 200s on the track at full speed ran really well followed by 2 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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ran 9 miles with the St. George Running Center at moderate pace. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 4.50 | 6.50 |
| Did 8 hills on about a 300 meter sprint with 1 mile loop on 4 and 1.5 mile loop on 8 at full speed. Ran really well and did a mile warm up and mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile tempo run on up and down path, ran pretty well. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 6.50 | 0.00 | 1.00 | 0.00 | 10.00 |
| Started with a 1 mile warm up. Then ran a 6.5 mile temp run at great pace. Felt really good today and know I'm increasing alot. Followed that by 10 striders back and forth wich I say is about a mile. Then followed by a 1.5 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 mile trail run with old running campanion Brandon Wignall. Ran on my favorite trail up by Chuckawalla in St.George, Utah. Felt good. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 3.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran a 3 mile tempo run in the morning and had a great run. I ran a high 16's 5k on a flat course i made up, not bad I guess. In the afternoon ran a 6.5 mile trail run up by Chuckawalla. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile easy run to loosin up. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 mile run up a canyon by my house called Hell Hole in the rain. A beutiful run with huge 100 foot cliffs. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile easy run. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 1 mile warm up followed by 12 continuous 200s on track. Felt really good and went all out. followed that by a 2 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Recovery 6.5 mile run on flat path. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 1 mile warm up followed by 3 1200's on track at full speed. 1 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 6.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| 1 mile warm up. Then a 6 mile run on up and down course with my buddy on his bike. Ran really well he was having trouble keeping up followed that by 10 striders on track and then 1 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile easy run for meet next day. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| This is the Utah State University Indoor Track Meet. I ran the mile in 4:47 and took 5, not bad to start of season. Then my coach put me in the 400 for practise. I ran a .56 put down 2 miles for warm ups. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 2.50 | 0.00 | 5.50 |
| 1 mile warm up followed by a 1200, 800, 600, 400, and 2 100's. at full speed on a indoor 200 meet indoor track. Ran well and followed that with a 2 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 6.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| 1 mile warm up followed by tempo run on flat course. followed that with 10 striders then a 1 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| 1 mile warm up then 12 flying 40's on track at full speed. Followed that with a 1 mile cool down. 4 mile easy run in the morning |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 mile mile trail run to work different muscles |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile run in Provo to get ready for BYU indoor meet. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| This the BYU fieldhouse indoor meet. I ran the mile in 4:46 and took 10th then ran the 2 mile fatigued in 10:22 and took 3rd not bad for indoor my coach said. It was a great meet and put down 3 miles in warm ups. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 2.50 | 0.00 | 4.50 |
| 1 mile warm up followed by 5 800's on track. I was really tired and fatigued and did not run well. followed with a mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1 mile warm up then ran with my friend on his bike a 8 mile tempo run on up and down course. He couldn't keep up I am running fast. followed that with a 1 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 2.50 | 0.00 | 0.00 | 2.00 | 6.50 |
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Did 1 mile warm up then 8 300 meter hills at full speed. felt well. Did a 1 mile loop on the 4 and a 1.5 mile loop on the 8 at full speed. followed a great work out up with a 1 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile easy run to loosen up |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| ran a 4 mile run in the morning at easy pace. and 3 mile easy pace at night. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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This in the BYU Fieldhouse Utah State track meet. I ran the 1 mile in 4:46 and took 13 Stephen Clark broke the meet record in this event running a 4:21. Then I ran the 2 mile fatigued and ran a 10:18 taking 6th place overall and getting on an all state team. I got a medal and was excited but know I could of did better. Put down 5 miles for warm ups and cool downs. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile easy run recoverying from meet did not feel to well. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 7.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| starting two a days every day now so did a 8 mile trail run in the morning on nice trail. Followed this at night by a 7 mile tempo run with two buddies on there bikes. I was hauling this night on an up and down course. They could not keep up with me and were exhausted man is this how Ryan Hall feels? |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 3.50 | 0.00 | 10.00 |
| did a 5.5 mile run in the morning at moderate speed then at night did a 1 mile warm up then 14 continuous 200's on track. Man I can't wait for outdoor to start. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 10.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 7 mile moderate run in the morning on flat to downhill course feeling okay. Then wanted to try and run a 10 mile tempo so did and ran okay. I felt pretty good today and glad of success. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 3 mile recovery run in the morning. At night started with a 1 mile warm up then ran 8 400's at a very fast pace. Ran great and feel good. Followed that with a 2 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile long run on flat course to end a great week. I am going to try and due 60 miles a week from now on |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| couldn't get out in the morning cause lifting weights but did a 400-600-800-600-400 cycle at night with a 1 mile warm up and 5 mile cool down. felt okay legs a little tired. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 10.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Holy cow man I had an excellent workout tonight after working out yesterday and speed work. Today I just decided to do a good tempo run and it was. I did a 10.5 mile tempo run on a hilly course going up by Tuacahn and Snow Canyon Park. I thought I could be like Ryan Hall ha ha and felt like it doing a 10 mile tempo. I kept a 6:00 mile pace for 10.5 with a mild wind. Not bad. My dad paced me along with his bike but i out ran him most of the time. I finished really really strong and am running really strong these days. Carl Wilcox better watch out ha ha. I brought a couple of miles down under 5 minutes, down hill but it felt good. I ran at about 7:00pm so it was dark but it got hot so I took off my shirt. Only in STG, thats right ha ha. Oh yea a 1 mile cool down too. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| Woke up at about 5:30 this morning and headed over to the high school track. Ran a 1 mile warm up then followed that up with 12 flying 40's. This is were you sprint a 40 then run the rest of the lap at moderate pace. It was pretty chilly but I still managed a good workout. A little fatigued from the day before. Followed that up with a 1 mile cool down. Then after a long day at school ran a 6 mile recovery run. It was a pretty decent day and am feeling good. I hope I can get that 60 in for the week. Oh yea I have changed my stride up a little and it seems to fit me better and I am moving in a more swift fluent way. I have tried it a week and am going to keep it this way since it is only a moderate change. Thats what you get from watching hours of running videos I guess. Did some jumproaping at night as well. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Tired so couldn't wake up this morning but. Ran after school. It was pretty chilly outside but I managed to pull out a good work out doing a 1 mile warm up and 5 recovery miles. Felt pretty good a little sore from weights, but doing good. Then at night I did 5 miles on the power bike and treadmill because I was to big of a sissy to go run out in the cold weather. Got my 10 miles in for the day though. Also did some arm and chest weights at night. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Woke up this morning at 5:30 and drove over to the school to lift weights. After having a good workout lifting legs I went over to the track and ran 2 miles on it. I did this so I can get used to running that 8 laps around the track again. After a good day at school I ran after school. first I did my usual 1 mile warm up and then got to work doing a track workout. This work out consisted of 3 X 1200's it was an okay workout a little fatigued. After the workout I ran a 4 mile trail run and got stuck in the mud now my new ds trainers are all muddy. Oh yea about 2.5 into the run I found a bench on the trail and took a little 15 minute nap it felt good. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
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Woke up about 6:00am and was way tired. But got out of bed and took a shower to loosen up and wake up for the 16 mile run with the running center guys and girls. So I drove over to Mike Warrens house and nice wife took us up to Utah hill. It was a cold one outside in my shorts but I was ready to run. So we took off down the hill heading back to Santa Clara for a 16 mile run. I started off great running in the 5:40 to 6:00 range on the mostly downhill run. I was really feeling good today and took off from the pack. I was running really swiftly and fluent and ready to knock this run out. It was a great run and ended up being 16.25 miles and I ran it at a good 6:09 average pace. The great thing was that when we all got back Mike's wife had some fresh fruit and cold water ready for us, it was great and hit the spot. Thank you Coleen. This was a great run on a great day and i was proud of my accomplishing my goal of keeping my pace around 6:00. Great job everyone for a great run. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.40 | 10.60 | 0.00 | 0.00 | 0.00 | 17.00 |
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Woke up this morning at about 6:00am and got ready to drive over to Logan's parents house and run a run with him while he was in town. So we took off at a farely easy pace from the house and made are way up on to snow canyon parkway and then into Ivins. I was a little fatigued today from my run on saturday, but ran a good run. As we were running me and Logan talked about running and had some good conversations and he pushed me along. We ran into Ivins and did some good hills and pushed the pace. It was a nice day today and I ended up ditching my gloves and hat. Overall we ran about 13.60 at a good 6:09 pace. This is pretty good for a Monday morning run I thought. Logan is a dang fast guy and I can't wait for him to get that job down here so we can do some more training. I feel pretty good with all the training I have been doing and am excited on whats to come. I believe I am going to do a couple of good easy runs this week though. Took a much needed 2 hour nap, then off to work at Steve's store.
Was feeling a little sore after work and just wanted to go for a run so bad. So I decieded to do a little 3.4 loosening up easy run by my house. It was a good way to cap off a good day. Now its sleepy time. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Decided to run after school today and sleep in because of the tiredness. So started after school with a 1 mile warm up on the football field barefooted. Then went with some girls and a freshman guy from are distance team in track and took them on a trail run we did a 5 mile trail run and some of the girls got lost so instead of me doing more I had to go back and find them. So we finally found them and went back to the school. When I got back I wanted to get my 10 in for the day so did 4 miles on my own on the road. It was a real easy, recovery day to get my muscles back. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 2.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| Went and lifted weights over at the school at 5:30 this morning and did a full body workout. After school had to go to work so ended up doing my run at 6:30 at night. By this time is was raining, but I love running in the rain and went out and ran a good workout. Started with a 1 mile warmup then did a 5 mile fartlick workout. In this I sprinted a 400 at full speed and then jogged a 400. Ended up doing 10 sprinting 400's. after that did a 4 mile cool down in the great rain. A great day overall and didn't feel to fatigued. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Stayed up till 12:00 the night before doing homework so didn't wake up this morning. So ran after school. Starte with my usual 1 mile warm up on the track. Then ran 4 miles with Kamee Bentley on a little loop at very easy pace. After that drove over to the Running Center and ran with the guys on are weekly run. We did a 10.5 mile loop and lost Clyde on the way ha. We found him though after we were all scared, just kidding. We ran at an easy pace and it helped me with my fatigue i had this week. It was a good run for everyone and a fun one. Keep putting in those miles guys. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
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Had another good work out today. My alarm did not go off for some awkward reason this morning so I did my workout after school. Started with my 1 mile warm up then did some stretching with the track team. Then it was time for 3 miles of continuous 200's on the track. I had an excellent run even though I was really tired. After that went to the weight room and lifted a full body workout. Then I decieded to go up to the wilderness. This is what I call up by chuckawalla. I ended up doing 5 miles up there. I did not quite get my 10 in for the day but it is my Big 17 year old Birthday. I had a good birthday and got to eat at one of my favorite places with the fam. The Texas Roadhouse.
Oh yea I'm going to start putting a quote from famous runners and people every day on my blog. So look forward to seeing a different quote everyday. I hope they help some people out there.
"Some people create with words, or with music, or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, "I've never seen anyone run like that before." It's more then just a race, it's a style. It's doing something better then anyone else. It's being creative."-Steve Prefontaine
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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Today I went and met with the Running Center guys at the store. Only Clyde, Dave, Dave's brother, Me, and later Paul showed up. We started out at a fairly easy pace and we kept it up for a while. We ran about 3and picked up Paul and he ran with us for about 2 then we dropped him off then we dropped Dave's brother off at about 6 and he ended up running about 9 I dropped off at 8 and ran back to the store and ended up doing about 12. Dave and Clyde did there usual 20. It was a fairly decent workout and ran at about a 7:00 pace. I pushed it pretty good the last 4. Did some fairly decent hills as well. I was pretty fatigued and tired today but did allright. Did a 1.5 mile cool down as well to help the leg. Now it is time to take a break for the rest of the weekend and rest those tired legs up. I think this is my first 75 mile week and I feel allright. I am really impressed on how my body is handling this at young age. Oh yea everyone should go try out Inta Juice, its a great smoothie place over in Washington, I went and got one after the run and it was heaven. Good job on your weeks everyone.
"Man imposes his own limitations, don't sey any"
-Anthony Bailey | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Did not run today woke up Sunday with the flue and am really congested today, just trying to get over it. Did some pushups and situps and some light weights thats it though. Should be okay by tomorrow.
“Don't be afraid to give up the good to go for the great.”
-Pre |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 4.00 | 0.00 | 2.00 | 0.00 | 15.00 |
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I think I was finally feeling better from that flue. I went out this morning around 5:30 and went over to the high school track. Started with a 1 mile warmup then ran a cycle workout on the track 1200-800-600-400 ran them at 1200-3:34 could of broke 4:40 mile with a decent 4th lap. 800-2:24 600-1:40 and 400-1:06. It was all pretty decent from being sick and fatigued. Did a 2 mile cool down.
After School today did a 1 mile warm up and then ran an easy 5 miles with some friends. I ran that pretty slow because there not really runners so I decided to do 4 more at tempo pace ran the 1st mile at 6:04 pace 2nd 6:07 pace 3rd 6:07 pace and 4th 6:04 pace it was a pretty good run after doing track work in the morning. I think I am improving well and overcoming my illness. Ill try to hit around 60 this week.
Every morning in Africa, a gazelle wakes up.
It knows it must outrun the fastest lion or it will be killed.
Every morning in Africa, a lion wakes up.
It knows that it must run faster than the slowest gazelle, or it will starve.
It doesn't matter whether you're a lion or a gazelle
when the sun comes up you'd better be running.(But, unless you're a runner, you won't understand.)
-Anon | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I woke up this morning around 6 and drove of to the school to lift weights. After doing a full leg workout with some arm in there I felt pretty good. I am glad to lift weights it makes me feel stronger.
After school i had to work so after work i drove over to my friend house for him to ride his bike next to me while i run it is nice to have some company on the run. I did a quick 1 mile warm up then headed out on a run me and him do alot. It is a nice little run with some good hills and good down hills. I did a pretty good 7 miles at a 6:45 pace. It felt pretty good. I don't know i have been feeling really tired this week not fatigued just tired and my tendons behing my right knee are hurting a little. Its just slight though. They do that to me every so often though. I am still doing pretty good though.
“If you fail to prepare, prepare to fail.”
-Pre | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 3.00 | 0.00 | 14.50 |
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Woke up this morning and drove over to the track. Started off with a 1mile warm up then did 3X1200's on the track. I kept them at or under 10:00 pace for a 3200 which is good considering my legs are really fatigued from last week. I didn't have to much of a kick because of the fatigue. I am taking it easy the rest of the week. Coach thinks that if i can keep it at that pace with tired legs i should have no problem of breaking 10:00 the first or second race. That is exciting. Did a 1 mile cool down to end morning.
Went after school and met the new distance coach Bill Jones. He was a pretty good runner in high school and will help me especially phychologicaly. Helped the coaches time some kids in are inter school meet. Kids are starting good for the year. after that went over to the center for a club run. It was only me Dustin, Bill, and Aaron. We did the Chuckawalla trail run then onto the parkway. Bill and Dustin turned back at 4 to do 8 and me and Aaron went on to do about 9.5 it was a good moderate pace run. Felt okay. Aaron had some stomach problems though which suck. Good luck at Del Sol everyone.
Vision without action is a daydream. Action without vision is a nightmare.
-Japanese Proverb | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Ran after school track today. Did a 1 mile warm up then ran a good feeling 8 miler. It felt good and was a great day to run. Did a 1 mile cool down. After the run went and lifted a full body workout. I am pretty tired now and pretty fatigued from last week still. I am going to take the weekend off and go to a mini mtc. got close to 50 in thats okay.
“Success isn't how far you got, but the distance you traveled from where you started.”
-Pre | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Didn't get to run today, but man i can't wait to go on a LDS mission. I spent my whole day at a mini mtc today. It was a great fun and spiritual experience. I didn't get to run but its probably good since my legs are so fatigued. Didn't get 60 in so thats a bummer, but got close to 50 so its okay considering the fatigued legs this week. Hope to have a good week next week and a good race friday and saturday. Oh yea got some push ups and sit ups in today.
Real athletes run others just play games
-Unknown | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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“To give anything less than your best is to sacrifice the gift.”
-Pre
Good Job Race team at Del Sol on your victory! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 3.00 | 0.00 | 8.50 |
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Woke up at 5:30 and headed over to the track. Was really ready to run from the long break and was excited when i saw it was flying 40's. Where you sprint a 40 and moderate run the rest of the lap. I did 12 of them and was feeling good the knees were a little sore. I did a 1 mile warm up and 2.5 mile cool down. Felt good and ready to run this week and have a great week and great race this weekend.
Got out late tonight after dinner. Should not of ate so much for dinner. Went out a mile at a great pace and thought it was going to be a great run but started to cramp up in the stomach a mile out so ran back. Only got 2 miles in but had time to jump in the hot tub and relaxed those muscles it felt good. Oh yea got a new pare of Ds Trainers today, had to retire the others, can't wait for the Stratus to come in. (Ds Trainer: 2)
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character."
-- T. Alan Armstrong | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 2.50 | 0.00 | 10.00 |
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Didn't wake up this morning to run, have been packed with homework and catching up, so that means late nights. So ran my speedwork instead of a long run after school at track practice. Did 10X400 on the track, felt good except the little wind bursts on the backstretch sucked. It was a pretty good work out though. Did a 1 mile warm up and 6.5 mile cool down. Now I can take it easy the rest of the week. Man i hate speed work i would rather run a marathon i think, but it has to be done. (DS Trainer: 12)
1st 400- 1:01 a little to fast to start off
2nd-1:03
3rd-1:05
4th-1:06
5th-1:08
6th-1:07
7th-1:10
8th-1:09
9th-1:08
10th-1:09
“Life’s battles don't always go to the strongest or fastest man,
But sooner or later the man who wins is the fellow who thinks he can.”
-Pre
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Went after school today and did a 5.5 mile run in the wind. It was a pretty flat course and i ran it about 6:30 pace. I felt good a little sore from 400's yesterday, but felt okay. Man i am ready and excited about this meet this week. I am going to break 10 or come close.
The greatest pleasure in life, is doing the things people say we cannot do.
-- Walter Bagehot | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Met with the Running team at the center at 5:00pm today. I had to take it easy for the race tommorrow. We ran a trail run over up through the red rocks by Dixie red rock. Then i cut off on a road back to the center for an easy 6.5 miler. It was a real easy run and i feel i am ready for tommorrow. I told Dave i think i can break 10 and he got mad at me so i said i know i can break 10 and i really do know i can. How about i start of this season with a bang and pr in my event.
"Something inside of me just said 'Hey, wait a minute, I want to beat him,' and I just took off.You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
-Pre
(DS Trainer: 24) | |
| | Race: |
Hurricane Track and Field Invitation (2 Miles) 00:09:53, Place overall: 4, Place in age division: 4 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 7.00 |
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Woke up this morning and was ready for this race. My goal had been to break 10 minutes in the 3200 the whole week. I was cyced i had a good breakfast at Egg and I and then was crazy and screaming the whole day with anticipation building up.
So we went to the race at 3:00 after a long wait for the bus. I thought we were not going to make it. After the girl races in which Ruth did great on her race, it was time for mine. Today I had to deal with my Timpview buddies Jonathon Nelson and Darren Fletcher, and my good friend Carl Wilcock. When it was time to start i knew i was ready for this and i was. We went out at a fairly fast pace and i stuck right behind the Timpview guys with Carl right by me. We ran a 4:57 first mile with all of us in a little pack. Then it got deep into the race (7th lap)and someone had to make a move. So the Timpview kids took off and so did Carl, I tried to keep up with them but kinda tightened up. I was still running great though. They took off and ran around 9:43 with Carl winning it in 9:41 (Great Job Carl, your the man) I came in at 9:53, with a negative second half. I was really impressed about my time and race, just a little mad i could not stay up with them. My 9:53 qualifys me for state and infact is are School record. Ha Ha. I ran a great race and it was a great way to start off a meet and season. I set alot of goals, now have to make some new faster ones. Now its time for the 1600 and 800 tommorrow. My Goal is to break 4:33 (Get the school record) and 2:06. Ran with some of the guys after for a cool down and with all the warmups ended up being around 5 miles.
"A race is a work of art that people can look at and be affected in as many ways they're capable of understanding."
-Pre
(DS Trainer: 29)
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| | Race: |
Hurricane track and field Invitation (1 Miles) 00:04:33, Place overall: 4, Place in age division: 4 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 1.50 | 0.00 | 7.50 |
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Got up around 6:30 to catch the bus at 7:30 for the meet at 9:00. I took a shower and had a good little breakfast and was ready for this 1600 today. My right quad was a little sore from a hard week and the 3200, but i was ready to go. After doing about 2 miles of warm ups i was ready for the 16. Today it would be me, Carl Wilcock, Jonathon Nelson, Darrin Fletcher, and Josh Gardner. As the race began we all kinda took it easy in are little pack and ran a 1:09 first lap and after that we had negative splits everytime and they were fast. We took off with the Timpview guys leading then in about the end of the 2nd beginning of the 3rd we all were pretty close. at the end of the 3rd i was in 4th and carl, jon and darrin were ahead of me. then in the 4th Josh caught up and passed me on the back stretch. then with about 200 left Carl took off and i took off about 150 to go (after falling a little behind) i caught Josh at the very end, beating him by a second at 4:33.58. It was a fast fun race and exciting finish. If i would have started my kick a little sooner i could of caught the two timpview guys easily. I still had alot left at the end of the race that looks promising for me. Carl took first running a 4:27 and i took 4th. This was a great race and good way to start off a season. Can't wait to see what i can do. With all my warm ups and cool downs (1 with Dustin) i did around 6 miles. my time is only .4 seconds away from the school record and 3 seconds from state qualification. Man this is going to be a great season.
I also ran the 800 today and ran it in 2:09 and took 8th. I really do not like the 800 but was a good training run. It was also a fun and fast race, allthough i was well spent by this time and i got spiked pretty good in the race by Josh, (its okay though women like scars, ha ha). I hope i can take 1st in region in this event though too. That would be sweet to take 3 events. We had some good performances today and am glad for my team and for these kids that actually showed up. Now i need to go rest up these tired legs.
Even if you're on the right track, you'll get run over if you just sit there.
--- Will Rogers
(DS Trainer: 36.5) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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HOW TO KNOW IF YOU'RE CHILD IS A CROSS-COUNTRY RUNNER:
People ask you, "They run three miles...at once?"
Dogs that chase them have to work hard to keep up.
You need a magnifying glass to see their name in the paper.
They have chafing in strange places.
All their socks are either stained or torn. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Coach said i could sleep in this week because of Spring Break. So i woke up at 9:00 and decided to go on a easy run up through Kayenta on a up and down loop. I really like this run because there is no trafic and it is kinda in the mountains so you can think alot. I ran a 7.5 mile run at 7:01 pace. I was still a little stiff from the weekend, but feeling okay. I got a good 300 meter sprint up a hill at the end of the run to work on my final kick in a race. Now its off to Lake Mead to go camping with my buddy today. So i might, might not get a run in tonight.
"My feeling is that any day I am too busy to run is a day that I am too busy."
--John Bryant | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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After a long day at the beach and getting are truck unstuck i made it home late. So being really tired from the sun i decieded to do a little 4 mile loop by my house. After that i did a full body weight cycle with lots of abb work. Man i am really sunburnt.
Cowards die many times before their deaths, the valiant never taste death but once.
--Julius Ceaser |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.75 | 0.00 | 0.00 | 1.25 | 0.00 | 20.00 |
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Went out this morning and did one of my favorite 6 mile trail/road runs. It leaves from my house in Ivins up by Tuachan High School over by Snow Canyon Park and then loops back down to a neighborhood by Snow Canyon Parkway. I did it at 7:00 mile pace. At then end of the run i did 1.25 miles worth of consecutive striders on a flat road i know of. Then i did a .75 mile cool down back to my house. It was a great run and felt good.
“You cannot propel yourself forward by patting yourself on the back.”
-Pre
This afternoon about 4:00pm Carl Wilcock came over into town and met me at the Running Center. From there me and him took off on a trail/road run up through Chuckawalla and down into Snow Canyon Parkway. I decided to extend it a little and we ended up doing 12. It was a great run and felt good for me. I was a little fatigued from the morning. I like running with Carl this was are first time running together not in a race and we are going to do it more so we can help each other improve. We kept it at about a 6:30 mile pace and it was fairly comfortable. We ended at the running center in a sweaty mess, man it felt alot more humid today. It was a great run though to end a great day. Got my Stratus today too oh yea.
(DS Trainer: 68)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 8.00 | 0.00 | 0.00 | 2.00 | 14.00 |
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Went out this afternoon and went over to the High School to see what Coach Bentley had for speed today. Got there and sa it was hills, YEAH! I love hills they are my favorite speed work. So i did my 1 mile warm up then went off to do hills on a hill by the high school called Little League Hill. I did 4 then did a 1 mile loop at a pretty good pace. Then i went back and did 4 more with a 1.5 mile loop at the end of those. It all equaled 8 hills and 2.5 miles of loops. Then i did a .5 a mile cool down to end the afternoon workout. (DS Trainer: 74)
Was waiting for the club run all day. It finally rolled around and we all met at the Center at 5:00. I got there and we were going to run the Spectrum 10k course. We got dropped of and were off to running. I decieded i wanted to do a tempo run so took off from the group of guys. It was all pretty much down hill and i felt great and actually pretty comfortable. I got to the end of the course and kept going to the Center for a 8 mile tempo run at 6:10 pace (man i wish i was running the Spectrum 10k this weekend, good luck to everyone else though). I am feeling really good and impressed on how my body is holding up. Its easy runs the rest of the week though.(Stratus:8)
"The great thing about athletics is that it's like poker, sometimes you know what's in your hand and it may be a load of rubbish, but you've got to keep up the front."
--Sebastian Coe | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Man i am bumbed out i got no miles in today but alot of money. My dad needed my help on a job up in Richfield so i was up their all day. We didn't get home till 11:00 so i am going to bed to get up in the morning and get a run in before i go watch the race. I will do two adays tommorrow and try to get 15 in so i can hit 60. Good luck on the race tommorrow everyone. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 3.00 | 0.00 | 2.25 | 0.00 | 19.75 |
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Went out this morning around 8:45 after struggling to get up. I went out and did a little 3 mile loop by my house and met up with the guys after there race by the fire station. We all went for a cool down after all there great races. We did a 2 mile run and till the guys found there wifes and then i broke off from them to finish my workout. I did another 1.5 mile out and 1.5 mile back. I pushed these last 3 miles and ran them around 5:45 mile pace. I ran back to the race grabbed some of the food their and went home to get to work at the Center. Good Job Everyone.
"Our greatest glory is not in never falling, but in rising every time we fall."
-- Confucius
After a really really busy day at the running center i was ready for a good run. So i went over to the High School and did my 1 mile warm up. Then i took off on a 8 mile loop i know of over by green valley and back around. I kept a 6:30 pace for the whole 8 miles and felt really comfortable, but a little fatigued. After that i met the Bentley's even Karinne back at the track. They were doing there speed work so i did some too. I just did 2 miles of striders or 8 striders. Then i did a 200 meter sprint with the girls for fun. Ended with a .5 mile cool down. It was a great day. (Stratus: 27.75)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 3.50 | 0.00 | 8.50 |
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For some odd reason my alarm clock did not go off today and it was set, i know it was. So my body woke me up like 6:30 and it was to late to run so just slept in for the last time in a while. It felt good and my body needed it after a good week last week and hard Saturday. Going after work today, i think its speedwork.
"All it takes is all you got."
--Marc Davis
After work today went over to the high school and did some speed work. Started with a 1 mile warm up then did 14 continuous 200's it was a good work out until i got to about 11 and the Bajio i ate earlier started to rest in my stomach and give me a side ache and make me sick to my stomach. I finished though and ran them pretty good after i had to go dispose of all the Bajio though, you know number 2. I don't think i will eat that to much again. After that i did a 4 mile cool down to end a solid workout. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 2.50 | 0.00 | 15.50 |
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Woke up this morning ready for speed work, but got their and coach had the schedule mixed up and are meet is on Thursday. This mad me happy cause i got to do a long run. Ran a 6 mile run up by Lava Ridge at a easy race for recovery. Sprinted my last 200 meters going on to the track. Feeling okay, stomach is a little bad. Also did a 1 mile warm up on track. (DSTrainer: 89.5)
"Having a true faith is the most difficult thing in the world. Many will try to take it from you."
-Pre
After school went to after noon practice did a 1 mile warm up then went on a 4 mile loop with some girls so i could keep it slow. After we got back did 2.5 miles of striders barefooted on turf and then did a 1 mile warm up. (Stratus: 36) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I felt tired so slept in and ran afterschool. Felt pretty sore and tight, so ran a 1 mile warm up then ran a 3 mile run on my course. It was good and loosened me up for tommorrows meet. |
| | Race: |
Snow Canyon Red Rock Invitational (2 Miles) 00:09:59, Place overall: 2, Place in age division: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
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I went to the meet after school today and felt pretty good, but a little sore. I did a 1 mile warm up and loosened up. My first event was the 1 mile run and i ran a 4:40 (okay considering its not a peak week and a strong wind) i lost to Karl by 5 seconds. After that i did a 1 mile cool down and a little later another 1 mile loosening up run.
My second event was the 3200 and it was Karl then me again. He beat me by 3 seconds. In this race we decieded to help one another and draft off one another every other lap. It was really fun and helped releive nerves. We had a great race and ran pretty good considering. It was a great race and glad i have a friend like Karl. Did a 1 mile warm up and 2 mile cool down with Karl. Our team won the race the first one in a while. We beat Hurricane by 20 and Dixie (our toughest region competition) by quite a bit. It was a great race and a great first meet on our track.
Oh yea Adam Timo is the man he jumped a 7 foot high jump and almost 7' 2 jump which would have been the state record, a 23 foot long jump isn't to bad either. Our team is looking good for state. (DS Trainer: 95.5)
"The nine inches right here; set it straight and you can beat anybody in the world."
--Sebastian Coe
(as he said this Coe held his fingers up to his head) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 2.00 | 0.00 | 8.00 |
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Could not wake up to run this morning to tired. So went after school and did a 1 mile warm up. Then coach had speed work to build the leg endurance and two day meet affect. So i did a 1200-800-600-400 latter with 1 to 2 minute break inbetween. I felt okay actually considering everything. After that i did a 5 mile cool down with Camron. It was a good day.
(Stratus: 48)
"Run like hell and get the agony over with."
--Clarence DeMar
Sorry for the cus word. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.65 | 5.43 | 0.00 | 0.00 | 0.00 | 15.08 |
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Woke up this morning and met at the Dixie Center with the guys to do a run Clyde put together. We first ran a 5.68 mile loop at 7:17 pace to warm up. Then we ran a .26 mile run to the spot we would start the tempo run. We started are tempo run and i felt good. I stayed behind Clyde the first 1.5 miles then pushed ahead feeling relaxed and great. I kept the lead the rest of the run and worked on my composure. I stayed calm and ran well. It was a great 5.43 miles at about 5:26 to 5:28 pace with a good kick at the end. ( my garmin didn't stop at the end, so i am not quite sure, but it added 20 seconds till i stopped it). The group was me, Clyde, Ken, Steve, Dustin, and Bill. I did a 3.71 mile cool down at the end to end off a great 60 mile week. Here are my splits.(Straus: 63.08)
1 mile: 5:25.66 (up hill)
2 mile: 5:17.87 (fairly downhill)
3 mile: 5:31.65 (Flat)
4 mile: 5:34.63 (Flat)
5 mile: 5:25.29 (Flat)
.43 mile: 2:16.74 (Flat)
"The five S's of sports training are: Stamina, Speed, Strength, Skill and Spirit;
but the greatest of these is Spirit."
--Ken Doherty | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.75 | 0.00 | 0.00 | 2.00 | 0.00 | 10.75 |
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I woke up this morning and did a full body weight workout.
Later after work af an okay day with Ruth making me draw pictures and clean up her shoes (Thanks Ruth, ha just kidding your awesome). I went for a run at about 8 with my dad next to me on his bike. I was feeling a little stiff but ran an okay 7:13 mile pace. It was a good recovery run and did 2 miles of speed work striders after. Just getting mentally and physically ready for the big meet this weekend now. (Stratus: 73.83)
"The only tactics I admire are do-or-die"
--Herb Elliott | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 2.25 | 0.00 | 7.75 |
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I woke up this morning and feeling good, but really tired. I went to the track and it was 400's i ran 7 of them at all around 1:06-1:07 pace. Steve jumped in with me on the 8th and it was so weird. On the back stretch i got really light headed and started to suck wind. Then i got so dizzy that i could not even see the track, so i went in to the turf and stopped running. It freaked me out and have never had anything like this happen to me. I think it is my lack of sleep. I have only been getting 5-6 hours of sleep and pushing my body really really hard. I have constantly been falling asleep in class and even at work just sitting their. I am going to start getting more sleep and take some naps. If you have any advise please tell me.
Today at school i was still really tired and worn out, but it was like a blessing in 2nd period we had a free day and i went and actually slept in the corner of the class. I was out that whole period and would try to get some naps in all day at school. Then after school i went to track and did a 1 mile warm up and felt okay. Then i decided to do one 400 with some of the sprinters and i was okay. I ran it in 1:01. That was weird this morning, i have been eating and drinking all day though, so maybe that is what it is. After i did a 4 mile cool down. Then i went home and took a 2.5 hour nap. That felt amazing. I will get to bed early now so this don't happen again. I think everything was a factor and my body was just so worn down and i hit a wall like in the marathon. Lets hope this never happens again. I'm breaking 4:30 and 9:50 this weekend oh yea. (DS Trainer: 103.25)
"Don't bother just to be better than your contemporaries or predecessors.
Try to be better than yourself."
--William Faulkner | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 1.00 | 0.00 | 9.00 |
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I slept in today and felt really good. I had a good day at school and stayed awake. So i went to track after school. I did a 1 mile warm up then did a 6 mile recovery run with Kendall from my team. I pushed that run at the end to work on the end of my races. Then we did 1 mile worth of barefooted striders on the grass. After that we did a 1 mile cool down to end the day.Then i went and got some chocolate milk (which i have been craving lately). I'm feeling good for a good time this weekend. (Stratus: 82.83)
Full body weight workout at night.
“A man can fail many times, but he isn't a failure until he begins to blame somebody else.”
-Pre | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Got another good night of sleep. After school went to practice. Did a 1 mile warm up. Then did a 3 mile easy run with Alex. We went on an adventure on pathes we have never ran on. After stretched good. Feeling great for the race tommorrow. Good luck everyone.
(DS Trainer: 107.25)
"You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face."
--Gatorade | |
| | Race: |
Pine View Invitational (1 Miles) 00:04:34, Place overall: 4, Place in age division: 4 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
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Toaday was the start of the big Pine View Invitational. I was excited and thought i was ready to break 4:30. I did a 1 mile warm up, then another right before the race. I came in ranked 3rd. It turned out to be a pretty crappy race though. I only ran a 4:34 and felt like crap the whole race. I just could not get my legs going. I knew i could of stayed with Karl and Josh but legs wouldn't let me. It was a perfect day and Karl ran a 4:23. WOW! I also ended up getting caught by a Woods Cross kid at the end by less than a second. Oh well i guess everyone has those days. I will just work a little harder and do better next time. I am still learning how to race and don't quite understand it all yet as much as others. I think i'm going to drop the miles down to about 45 or less. I guess it will come. Good race everyone.
Did a 2 mile cool down after the race. (DS Trainer 111.25)
Oh yea Adam Timo broke the state record in the high jump jumping 7 feet 2 inches. It was the craziest thing i have ever seen besides Luke Puskedra. | |
| | Race: |
Pine View Invitational (2 Miles) 00:09:48, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 2.50 | 0.00 | 6.50 |
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Today was the second day and i wanted to do better today to make up for yesterday, alot. It was the 3200 today and i was mentally, physically, and spiritually prepared. Are race started and to my luck Karl was not running. Ha Ha. Their was still good comp though. I went out and stayed in 4th or 5th for the first 5 laps. Then on the 6th i decieded i had to push the pace if i wanted to break my goal of sub 9:50. So i took off in first place and kept it for the remainder. Until the very end though when Ben Johnson of Orem followed me and had a excellent race and great kick. He passed me on the last 100, but i was not going to let him beat me. So i used all i had and caught him at the end for a photo finish. They could not tell for a while who won, but it finally came through that i won because of my lean. I ended up winning by .02 seconds. WOW! It was a fun race and is my favorite race. i PRed by 5 seconds and achieved my goal. I don't know i always run good in the morning and night never right after school in mid day. My legs seem to have nothing at that time (showed in my mile). I am really excited and know i am growing in running and am increasing just the way i want too. It will all come a little at a time. Soon i will be not just fast but super fast. Did a 1mile warm up and 1 mile cool down and got a nice big blister on my foot.
Now it was time for the 800 in the medley. I was not to ready for this and dread 800's. It didn't help i had a blister on the ball of my foot, which i will have to take some time to heal up. I was going to do my best though. We had a little lead when it came to me and i took off with Ben Johnson again right behind me. We were running pretty good and it all came down to the last 100 again and he just out sprinted me and won me by less than a second this time. Darn! Man all my races were really close this weekend. I wish i could of won them all though. I still need to work on that leg speed. I ended up running a PR 2:07 800 though, but know i could run it faster. We were only 4 seconds off of qualifying and will save a day to just do that. I was really impressed by my self today and everyone else at the track meet. Now its time to heal up and have a rest week next week. Oh yea are medley team ended up taking 6th. 2 miles warm ups.
The bad part about today was that are boys team lost to Orem by 1 point and took 2nd. 78 to 77. It all came down to the 4X400 and Orem won it to pull ahead. We didn't have a team because everyone left, what idiots. Its okay though were looking good for state and didn't have all are guys show up. We are doing really well this year. (Stratus: 86:83) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Ability is what you are capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
--Lou Holtz
Feeling pretty good after the races, took care of the blister and ready for an easy good week. Do not have a race this week, because i have to sit out of a qualfier. I can only do 6 of them. Hope to hit around 50 this week. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Very busy today. Got a little 4 mile run in today. Felt okay. Nice Day down south.
Full body workout with weights and jumproaping as well.
If you run 100 miles a week, you can eat anything you want -- Why? Because
(a) you'll burn all the calories you consume,
(b) you deserve it, and
(c) you'll be injured soon and back on a restricted diet anyway.
on Kardong
(Stratus: 90.83)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Woke up this morning and felt like crap had a sore throat and just blah. So didn't run. I went through the day and started to feel alright. That is until i came to running. I started off okay except my quad was killing me. (It has been for a couple of weeks off and on, usually when i do speed, or after a meet). Then i got a head ache during my run and just felt horrible. I felt weak and just blah again. I think i might be getting sick, so its good i'm not running this weekend, so i can get better. Its not that bad, but don't want it to get worse. I pushed it through the 7 miles, cutting the run a little short. This is going to be a good week to recover and overcome these last tough weeks and not to good of training in March, except for the meets. I plan on using this week to get me back on top for next week. 1 mile warm up as well. (DS Trainer: 119.25)
Oh yea i took a ice bathe later to get my muscles back. It actually felt very refreshing and hopefully it will help my quad. I will keep on iceing it.
"That which you look for in others is eventually in yourself."
-Amanda-From Seminary
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Didn't go in the morning just trying to get better from everything. I took some meds and my sickness is ceasing, still kind of their though. Then i went after school and did my 1 mile warm up and my quad was killing me the whole time again. I tried som striders to see if i could do the speed work, but it was killing me even worth when i tried to sprint. I think i finally strained the quad, because it is killing me. So i went in to the trainer and she shocked it, massaged it, and wrapped it up. She told me to keep iceing it, rolling it out, and taking ibuprofen. I am really bumbed out because i am going to take two days off. Maybe it will help me though. Where it is hurting is towards the top the most and i think its from lifting that leg up. It will heal though and i am going to take real good care to get it healed faster. Its a bummer i haven't had an injury like this before, i guess its all part of working hard and running.
(DS Trainer: 120.25)
"Other people may not have high expectations of me, but I have high expectations for myself."
-- Shannon Miller | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Didn't run today still recovering my injury. Woke up and had a cough and stuffy nose, i guess the sickness isn't gone yet. Only went to half a day of school, cause just felt horrible. Man it is not going good right now.
"Its a rough road that leads to the heights of greatness."
-Seneca | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Woke up and felt not so good again, nose is stuffy still, and still a little sick. Went through the day and got a little better. I was so sick of not exerciseing the last 2 days i decided to go home and ride my bike 5 miles to the school. I got to the school and the trainer massaged my quad. I then decieded to try it out so i did a 4 mile run and it felt okay, still was nagging me the whole time, but not as bad. I then iced it and the trainer told me the usual and said it would be a little sore for about a week and don't do speed for about a week. I had an okay run, could feel the sickness and leg a little though. I hope i get better soon. I am going to keep on working my leg, to get it healed fast. After all that i rode my bike back home. The bike rides felt good, could not even feel my leg, but felt i worked it out pretty good. Today was an okay day, way better than yesterday.
I counted the 10 mile bike ride as only 5 miles.
Even if you're on the right track, you'll get run over if you just sit there.
--- Will Rogers | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Went out this morning to see how i felt during a long run. My brother followed me on his bike. I started out good. My leg actually felt okay the whole run, got a little sore at the end. I finally used wintercrest last night and that stuff made my leg feel pretty good. I guess all that iceing and stuff is paying off good. I did a 3.75 mile run up and back on the parkway all equaling 6.5. I felt real good going up, still coughing and spitting alot. On the way back it didn't go so well though. I felt pretty crappy and i could tell my body is still weak from the sickness. It was an okay run though (at least till the last 3 miles), hopefully i'm coming back.
(Stratus: 101.33)
When you get to the end of your rope, tie a knot and hang on.
--Theodore Roosevelt | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
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Man it was an excellent General Conference over the weekend wasn't it! Monson and Uctdorf's talks were my favorite and great, but all the talks were great. That was way funny when Monson wiggled his ears.
Anyways i woke up this morning around 5:30 (my first early morning in a while). I went over to the school to lift, not to run. I had a great weight full body workout and did an intense cycle weight workout with 500 situps and other stuff. I was spent by the end, it was all good though, so i could get my strength back. After that i went for a 1 mile run, just to check up on the body, and my leg supriseingly felt good. Not dareing enough to try the speed work yet though. I am still going to try and recover it and my sickness this week and slowly build back up. Definetly feeling alot better this week and looking forward to a great week. Can't wait for the meet on Thursday. (Stratus: 108.58)
You can fight without ever winning,
but never ever, win without a fight.
--Rush (the Band)
Good 6.25 mile run tonight with my two friends on bikes. Kept a good pace and good conversations. My leg felt okay, still a little sore, and i was spitting up my cold, but all good. Man i love running at this time like 7 or 8 pm. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Slept in. Went after school felt a little sore from weights. Did 3 easy miles with a girl on the team. Warmed me up for 3.10 hard 6:00 mile miles. Total 6.10 miles. Felt good, leg felt just a little sore, but almost back to normal except a little fatigued from weights. Still spitting up the cold and coughing. Good run and good conversation, if you know what i mean. 1 mile warm up.
(Stratus: 115.68) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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4.5 mile hike,run,climp adventure with my cousin who is almost a professional rock climber. It a pretty cool adventure up a canyon by my house over by Kayenta. It was pretty intense and we got up pretty far because my cousin taught me how to free climb a little on some small stuff and he did some even bigger ones. It was fun and i think deserves to be my miles for the day since i have a meet tommorrow at Hurricane, Im excited!
I had as many doubts as anyone else. Standing on the starting line, we're all cowards.
-- Alberto Salazar | |
| | Race: |
Hurricane Qualifier Meet (1 Miles) 00:04:43, Place overall: 2, Place in age division: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 1.00 | 0.00 | 3.00 |
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Man i don't know if i can even call this a race. I have been sick and my leg is still hurting so i ran crappy. The wind didn't help either. It felt so horrible and i am not feeling to happy right now. My hip flexor in my quad tightened up again in the race and it was killing me. (Its this stupid speed work that is killing me, i have laid off, but this meet did not help). I could still feel my cold too. After my leg was killing me more than it ever has before. I guess its back to iceing it and what not. I am sick of this and hopefully it doesn't ruin my season. I thought it was all better, but i guess not. I guess i might go get a massage from April, if i can afford it, otherwise i am back to the basics. Good job everyone else and Trac Norris for beating me. Any advise is helpful, thanks. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
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Slept in, have been iceing, ibuprofening, wintercresting, etc. I called April today and scheduled a massage for Tuesday. I ran after school and did a .75 mile warm up. It felt okay, at what Dave calls, "Grandpa Pace". If i try to pick it up, or sprint it kills though. So i am going to do what Sasha said and do alot of slow long runs for about a week and a half.
Don't have a meet next week so i should be able to recover by SUU, and also get this cold completely out of my system. I guess i just need to toughen up though too, ha ha (their you go Dave i did it). I am in alot better mood than yesterday though, still frusturated, but trying to look at the good side. Who knows it might help me recover faster.
Anyways decieded to do a 10 mile grandpa pace run with an ace bandage rapped tightly around the thigh, have have that all day. It was a really slow run too. It felt okay though and stretched out that quad. I got to see alot more of the world at this pace and worked on my stride a little. I tried to make it an adventure to so it would not be so boring. It was allright, and at least i am still getting the miles in. If i keep doing this i'll be ready for the 3200 for sure. Thanks for the advise everyone. Now its up to me and my leg.
(DS Trainer: 133)
"Do a little more each day than you think you possibly can."
-Lowell Thomas
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Went on a hike/run/swim with my friend. We went to the Santa Clara River Reserve and hiked up the river, sometimes in the river to a cool swimming spot we found. It was a cool adventure and we had a good time and got a good tan. It all equaled about 4 miles. My leg is feeling better. I am still worried it will still kill me when i sprint though. I will take this next week easy still. Just try and get those long runs in. Man it was a hot, but nice day today. The summer is coming.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Morning Run up Snow Canyon Parkway 3.75 and back. Equaled 7.5 miles. Felt pretty good, my hip flexor got a little tight and had to stretch, but felt fine. averaged 7:08 the whole run, which is alot better than have been. Hopefully its getting better. My cough has died down too.
"The thing about Pre is that he ran as hard as he could every race, and if you were going to beat him, you were going to have to run harder than he did."
--Bob Kennedy
(Stratus: 123.18) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: 4 mile run same run as yesterday just shorter. 6:42 pace. Feeling pretty good, leg is nice little sore still. (Stratus: 127.18)
Got a massage with April and she really got that muscle back to the right place. It hurt, but also felt good. I think this will really help.
PM: Run with my friends on their bikes. Up through Sunbrook Golf Course. 6 mile run at 6:47 pace. Still feeling decent. Leg is a little sore from the massage and legs fatigued, but feeling better already. (DS Trainer: 139) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM: full body weight workout. Mainly arms though.
PM: Went for a run after school. The wind felt good. did a 1 mile warm up and the quad felt 100% better. Man April is a miracle worker. I will still stay off the speed for this week though. Maybe do some tempo's and striders to ease into it. Did a 6 mile run up by Jacob Hamilin House at 6:35 pace. It felt great, except legs still fatigued from massage. .5 mile cool down with a 200 meter sprint at the end. The sprint felt great. (Stratus: 134.68) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.35 | 4.00 | 0.00 | 0.00 | 0.00 | 12.35 |
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AM: Went camping with buddy's last night and had a blast 2 mile hike about. Down the Virgin River and throught the water.
PM: Run with the club. Forgot watch so ran with clyde the whole time. Started off slow. Then on the way back we kicked it in and did some fast miles, maybe tempo. Felt like tempo to me, averaged 6:49 for whole run, we dropped it down the second half alot. Thanks for pushing me Clyde. I like running with Clyde he is the man and we have some good conversations and always push the pace. My quad felt great and didn't really feel a thing. I still need to be careful though. I am so excited right now and ready to get back to action in track. Legs were still a little fatigued from massage and hike this morning. (DS Trainer: 149.35)
"Stadiums are for spectators. We runners have nature and that is much better."
--Juha Vaatainen | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.60 | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 |
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AM: Not really AM, but around 1:30. run to the Center to work, ran with my backpack thing on so i could bring stuff to work. Pretty good run, legs a little fatigued. 6.3 miles at 6:58 pace.
Good judgement is the result of experience, experience is the result of bad judgment.
--Mark Twain
PM: After a good day of work and reading Ryan Hall blog entries. I pounded down some water and a granola bar and it was off to run home. My mom came and picked my pack up so i was in good shape. I started off at a good speed and each mile after i dropped the time alot. Ran 6.3 at a 6:20 pace. With 3 miles to go home i decieded to pick it up at tempo pace cause i felt so good. During the last 3 i visualized the XC state meet and course next year, when i take state. My legs are feeling great, just a little fatiged. Here are the splits for the last 3 (Stratus: 147.28)
1:5:55(UP and Down)
2. 5:32(Up Hill)
3. 5:08 (Flat and Down) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
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Ran after working at the Triatholon the whole morning. Aaron ran a good Tri, but you can't really have fun when your a volunteer. I decieded to go run up in the Chuckawalla area. first 4 did with Coach and Kamee. Then i took off through the desert and ran over to the Center to say hi to Steve and Anna. 5.75 to store. When i got there we watched some Ryan Hall videos then it was back to the windy desert to run back to my truck. 2.85 back to truck on a shorter route. It felt like i got a good calf workout in today, but overall took it pretty easy and enjoyed the day. I love running on trails everyonce in a while even though their slow.
After the run went to friends and swam for about an hour and got some good sprint laps in to work upper body and everything else. Good day overall, and great week. Oh yea still no pain in quad.
"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed." --Booker T. Washington
(DS Trainer: 157.95) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM: Full body weight workout
PM: 6.5 with mom and brother on bikes down Snow Canyon Parkway on usual run. Sprinted up some good hills, and sprinted a 400 straightaway to finish. Felt good, and ready to do speedwork. Knees a little sore, but worked out during run.
Running is real and relatively simple…but it ain't easy.
--Mark Will-Weber
(Stratus: 153.78) |
| | Race: |
Pine View Washington Country Meet (1 Miles) 00:04:49, Place overall: 2, Place in age division: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 1.00 | 0.00 | 3.00 |
| Not to much to say except i ran like crap and still fill my lungs are filled up. I have reall trouble running in mid-day too. I don't know why any advise, cause i really need to start getting faster again, i am sick of crappy races and decreasing. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 2.00 | 0.00 | 7.50 |
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AM: full body weight workout, after sleep in.
PM: Ran after school man i felt bad at this time again and was breathing raspy and hard for the workout. I think my lungs are still full of gunk. Anybody know what i can do? Anyways did a 1 mile warm up, then worked on some hurdles for the steeplechase this weekend. I did a 2 mile run on track with hurdles placed where steeple hurdles are. After did 2 miles of barefooted striders on turf, then a 1 mile cool down. Felt okay just having trouble breathing, its like i'm out of shape. It is weird too, it gets really bad during mid day.
A little later did 1.5 hard hike with scouts.
(DS Trainer: 168.45) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM: Push ups and sit ups.
PM: 1 mile warm up, 1 mile steeplechase practice. 3 miles barefooted run on blacktop and grass. Stretching. Felt good and ready for race tommorrow and qualifying on Saturday.
(DS Trainers: 173.45) | |
| | Race: |
SUU Colesium Championships (1.25 Miles) 00:06:48, Place overall: 3, Place in age division: 3 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 1.25 | 0.00 | 5.25 |
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Today was the start of the SUU championsips. I was really excited and hoping for a good race. I waited out the 2 mile to run the steeplechase, so i could get a really good time on the event because i love it and am really interested in it. I ran a 3 mile run when i first got their to loosen me up for the 9 hour wait. I got some rest in and some food and waited for the event.
When the 2 mile came i was really disapointed i was not out their. Good job Karl, on the victory.
My race came, so i did a 1 mile warm up and some hurdle exercises. I was hoping to win on this cold night. The race started and i ran good except got both feet wet on the first water hazard, this really hurt me the rest of the race. I jumped the hurdles good except 2 of them i caught my toe and it slowed me down. Josh and Tanner from Kearns broke ahead and beat me, but i felt okay and think i am coming back. I still felt kinda crappy and the legs were fatigued still. I need to get some more speed work in too. Good time and great experience though. After the top 3 girls and boys did a victory lap and cannonball into the water. Now its time to focus on the other events.
(DS Trainer: 180) | |
| | Race: |
SUU Coliseum Championships (1 Miles) 00:04:45, Place overall: 6, Place in age division: 6 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 1.00 | 0.00 | 6.50 |
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Woke up this morning and pretty tired. Legs felt pretty fatigued from last night. I deicided to run the mile and was excited. It was not to great of a race though. Felt fatigued and just could not hang on. Got beat by some kids i have never got beat by before on this windy day, i should of at least took 2nd. I sure hope i can come back, because i have not had a great couple of weeks. I think the lack of speed is hurting my holding on in the 3rd and 4th lap. I will do some good speed and just worry about getting back for state now. I have 3 more weeks and hope to be back. I am going to work my butt off and get back to where i was. I am so sick of doing crappy and loosing. I guess this is all a learning experience.
Did a 3.5 mile cool down to a river to ice and get my head back, after a disapointing race. Did a 1 mile loosening up run in the morning and 1 mile warm up.
(Stratus: 160) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 2.00 | 0.00 | 10.50 |
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AM: went over to track for first real speedworkout in awhile. Ran a 1 mile warm up, was tight but stretched and was ready to run. Did 2X800, 2X600, 1X400. I actually felt really good and it was a good workout. Hopefully the speed will get me back. Did a 1 mile cool down.
Once you're beat mentally, you might as well not even go to the starting line.
--Todd Williams
PM: 6.5 mile run with mom on her bike. Fairly good pace. Felt good. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 10.00 |
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AM: some weight workouts.
PM: After school did 1 mile warm up and then 8X400's. Kept them all around 63 to 67 in the wind, Felt okay. 1 mile cool down. I am really going to hit myself with speed this week, so i can get back to being fast. (DS Trainer: 188)
"The will to win is worthless, without the will to prepare."
PM: Later on tonigh ran same 6 miles as yesterday, whith brother on his bike. Felt okay, but a little fatigued. Also go info for Ragnar and on the Blue Team and really excited to run the race and have a great experience. The speed work feels like it is helping a little too, but making legs a little fatigued. (Stratus: 172.5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 2.00 | 0.00 | 10.50 |
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AM: 1 mile warm up then 10X200's on the track with 100 meter jog inbetween each. Felt good and a great workout. Kept them all between 28-30. Did a 2 mile cool down at the end.(DS Trainer: 193)
PM: After school did .5 mile warm up then went on a 5 mile run. Felt okay, a little fatigued and really windy. Now i get to do some easier runs and get ready for the meet at BYU. (Stratus:178)
"Cross Country: No half times, no time outs, no substitutions. It must be the only true sport" | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM: Push ups and sit ups PM: Went on run with the center, today it was me, Dustin, Aaron, and Ruth's brother. Its was a good run to Wirthlin Park and i felt good 3 miles their and 3 back. Did a 1 mile cool down after. (Stratus: 185) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: Drove up to go to BYU today. Left at 11:30 and stopped at Juab High School for practice. I ran a 1 mile warm up then went on a 3 mile run. We got to Provo and i did a 2 mile run and had fun the whole night. Oh yea my right quad started to bug me a little again. (Stratus: 191) |
| | Race: |
BYU Track and Field Invitaional. (2 Miles) 00:09:48, Place overall: 10, Place in age division: 10 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 7.00 |
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AM: today was a good day and a bad day. I ran my 2 mile and did a good job for coming back. I had a good race, but got passed by 4 people at the end, which made me mad. It was okay though except my quad started hurting again. After i went on a 3 mile cool down with Jonathon of Timpview and some Mountain View kid. My quad was irritating me, but i thought jogging would loosen it up. After i took a good long nap. Now it was time for the mile, i was ready and excited. Except when i got to go run, i did some striders and could hardly run on the right leg. My quad had tightened up and it was not doing to well. I decided not to run the race so i could be better for region and state. This is bummer and is killing my season. I am very dissapointed and now i need to get my mental part back. Injuries suck, thats all i have to say. I guess i'll have to tough it out the remainder of the two weeks, till i can get a break to rest up. This was a meet to remember though, with so many state and meet records broke. (Stratus: 198) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Am: Some weight workouts
"Running is a mental sport...and we're all insane!"
PM: 6 mile tough bike ride with dad. My quad was hurting so didn't run. (Status: 201)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM: lots of push ups and situps. Then went and got a massage from April. My hips are a little off aligned and were really tights, so they were pulling on my quad. She said that was my problem the whole time. It felt good and should help alot. I just got to keep on stretching the hips.
PM: After school did a 1 mile warm up then did the 3 mile cross country course. It was really hot and it was a hot but slow run. My legs were a little fatigued from the massage. I also stretched alot. |
| | Race: |
Region IX Track Meet (1 Miles) 00:04:38, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
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Region today, i was way excited and my 4th period teacher had to hold me down. I went home after school took a hot shower to loosen up and listened to some relaxing Bob Marley as i went to the meet. I ran a 1 mile warm up right before and stretched it up and stuff. I was ready to win and run a good time. I started the race and ran a 1:04 the first lap, which is a little to fast. Then i slowed it down a little and broke the pack. I led the whole race, i took the 4th lap a little easy, because of my injury and save myself for tommorrow, then sprinted the last 100. It was a good race and i felt a little stronger, i think i'm coming back. My quad felt a lot better, but still a little sore. I hope to have a good meet tomorrow and win the 3200 and 800.
I also did a 1.5 mile cool down and right before i went home did another 1.5 miles and stetched to stay loose and help legs out. Overall i felt pretty good today, just a little sore, from the massage. (DS Trainer: 201)
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| | Race: |
Region IX Track Meet (2 Miles) 00:10:13, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 2.50 | 0.00 | 8.50 |
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Today was my favorite event, the 3200. I was pretty confident and went throught the same routine as yesterday, with Bob still playing his rythm in my ear. I started with a 1 mile warm up, then another right before. My plan was just to stay with the pack and take off on the 7th lap to win. Thats just what i did too. I kept right behind Jeff Leavitt of Dixie the whole time and was hardly breathing. Then i took off on the 7th and mad 50meters in one lap and then won by about 100 meters. I ran a faster second split, which i was looking for and also didn't kill myself, but ran a slow time and good race. Yea, another 1st place. Did a 1 mile warm up after.
About 2 hours later i ran the 800, this is not my race and I am not to good and hate this race. I with they had a 5000 in high school so i could run that instead. Anyways i ran a 1 mile warm up and got ready for the race. We took off and Goold ran a 56 first lap. I thought he would die so i stayed back, he didn't die though and neither did a Dixie kid and i didn't run to well. So i ended up in 3rd place with a 2:07. Overall a good race and i did all i could this meet so i felt good. Ran a 1 mile cool down after.
Man, are team lost by 2 points, we had a lot of ifs today and alot of people didn't step up to well. We were favored to win, but Pine View won because of their depth. Its okay will just dominate at state with are 8 man loyal team (pretty pathetic for a big school). I got frusturated and ran another 2 miles to clear the head and loosen up the legs, and quad. Are girls took first though with their small team, so that is good. This was a good track meet though and my quad only hurt a little. Now its time to get ready to take first at state in the 3200 and are team. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today, felt tired, fatigued, and sore. So i took it off, but swam alot and did push ups and sit ups. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM: Didn't get up to run with the guys this morning so went on a 2 hour hike with the family. I put about 4 miles, cause it was. Did some bouldering and a pretty challenging hike. Helped my legs out, and they felt strong again.
PM: Did some sit ups and lifting, got some new multi-vitamins and stuff that should help, and hung with the fam and friend all night.
Does anyone know of any supplements that might help my performance out, i want to get on something i think?
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
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AM: 1 mile warm up at school. 800-600-400 ladder. Felt good and strong. 2 mile cool down. Ready for this weekend, and getting the mental in too.
PM: Cold and windy and couldn't get out so a little lifting, and 15 minutes of jumproaping.
(DS Trainer: 210.25) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
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AM: 1 mile warm up. Then 5X400's felt really strong and kept them all at 64-66. Most around 64. I am feeling it for this weekend. 2 mile cool down. (Stratus: 214.75)
PM: After school run. I got the new five finger shoes and tried them out all day, they were really comfortable and I like them. They will strengthen my feet and if i run in them help with speed. So for my run i ran in them on the track. They felt great too i had no problems doing small mile in them. Did a .5 mile warm up, then did 2 miles on the track with friend doing half of them.
I have been stretching a whole lot and it has helped me alot and i am feeling good again. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM: pushups and situps
PM: 1 mile warm up, then did a 6 mile run. Took it at normal pace and pushed it at the end. Felt okay. The nerves are starting to set in. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Slept in and felt good today.
Got out of school at 11:30, slept till Nephi. We stopped at Nephi, went to Juab High School and had practice. Did 1 mile warm up then about a 3 mile run. Felt good and ready for tommorrow except i could hardly run because of the nerves. | |
| | Race: |
Utah State Track and Field Meet (1 Miles) 00:04:29, Place overall: 8, Place in age division: 8 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
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I woke up this morning and was absolutely ready for the meet. I was way pumped up and ready to run. I had a good oatmeal breakfast and my natural fruit energy smoothie i am going to start to drink and then headed off to the track. I did a quick 1 mile around the track before the meet started then went and stretched and got ready. The nerves were running through me, but they were good nerves. After all the races and Luke Puskedras 4:09 mile, it was my turn. I was seeded 13 because of a bad region time so I had to start in the last lanes and make my way throught he pack. I did it though and was running a good race. I was keeping up with the lead pack, but then on the end of the 3rd lap, i got boxed in when everyone was making there push. So i couldn't stay up. I kept up the mental aspect and kept pushing it though. On the 4th lap I got passed by two guys so was in 10th, but caught them the last 100 and took 8th and scored for the team. It was a good race and I felt strong, I might of been able to do a little better, if certain things wouldn't of happened and could of started in the 1st lanes, but oh well a good race and great way to end an okay season with a 4 second PR.
I was the 3 fastest Junior in the top 8 too (other two took 3rd and 4th), but i know i will be able to pass the other two next year. I am going to work hard this summer and train with some fast guys like Logan and Karl and others.
Did a 2 mile cool down after, one with Karl and then my coach took me back to the hotel to stay out of the sun. Adam Timo took state in the High and we are in 3rd place after day 1. Man do i love state. I can't wait for the 3200 tomorrow, that is my race. | |
| | Race: |
Utah State Track and Field Meet (2 Miles) 00:09:45, Place overall: 6, Place in age division: 6 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 2.00 | 0.00 | 5.50 |
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Woke up and went throught the same routine as yesterday. I felt like it was a perfect way to start a race morning, so went throught the same routine. This time i got to the race and wasn't feeling as nervous as yesterday, but more confident, because this was my race. I did 1.5 miles around the track with my friend Elijah Rono and some kid from North Sanpete then got ready for my race. I got ready as usual and could not wait to run. I went over to the Bullpen and started my warm up. Then out of nowhere though some camera guy go impaled by a javelin in the knee so it postponed are race for 30 minutes. I had to keep on moving during this time so i didn't tighten up. When are race started i was ranked 6 so got the inside lanes today, which was good. When it started are race was so packed, there was pushing, squeezing, spiking, triping, and just mayhem for about 4 laps. I kept up in the top 6 for about the all the laps though. Then on lap 5 it started to break up, i moved into 4 place and felt strong. Lap 6 two people passed me moving me to 6 and my legs were getting a little fatigued. I found out when another guy was going to pass me that i was still strong and i was letting my mental aspect get to me, when i sprinted to not let him pass me ( i need to work on my mental parts in races, i guess that will come in time though). Lap 7 everyone kicked it in and 1 more kid passed me till the end of the lap and i passed 2 kids back. Then lap 8 came and i was in 7th, but i was going to medal in this race. So i kicked it into gear and passed 1 more kid the last 100 meters. I felt good on my recovery and my kick the last two days. I am happy about my state meet this weekend and can't wait for XC and Track next year. I got good times to end this season.
I was the second fastest Junior in 4A so that means i am going to take state next season and in XC if i work hard over this summer. Our team ended up taking 4th overall, we were hoping better, but had some problems before and during the meet. Overall we did okay and are girls medley took state and Liz Ricks took state in the 400. Adam Timo took state in the long jump as well. State is seriously Great. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Running This Whole Week. Got it off to recover from the track season. This is going to be hard for me, but should get me back to full strength again. Will probably lift a little to build up the muscles. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM: lifted some weights, very little, got to keep my manly figure though.
PM: Played ultimate Frisbee for about 2 hours |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM: Push ups and sit ups
PM: Played about 2 hours of Kickball |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM: lifted some weights, Very little
PM: 2 hours of basketball. Later that night played some fugitive | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I was wondering if anyone had any advise on what type of aerobic and anaerobic excercises i should do this summer to really boost my running for next year. I have only been running 2 years and would like to know what would really boost me to that higher level. Thank you this would really help. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM: Did some Cross Training this morning on the bike. Did a mountain bike trail that was pretty tough. Pushed it really hard and got a good leg workout in. Felt good and strong. Get a run in tonight. Thanks for everyones advice.
PM: 4 mile run. Good run
(DS Trainer: 221.25) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: Little 3 mile run. at 7 will go on a little run with Logan.
PM: After work at 7:00, Logan came to the store and we went for a run. We ran down to Vernon Worthen Park and back. Was a good run and pushed it pretty good. Talked alot and got some good conversations in and i got some good advise (Thanks Logan). Averaged around 6:30 pace for 5 miles. Pushed the last miles pretty good.
(Stratus: 234.25) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Did Some push ups and sit up this morning and worked outside all day doing yardwork.
PM: Went to the club run. We did the usuall Loop from the store. Had a good turn out. At first i went out and talk to Bill then we dropped back with Clyde, Logan, Ken, and Aaron. We all stayed together for awhile then at about 7 or so Aaron, Clyde, and Logan took off and me and Ken stayed back to finish it up together. I felt okay, it was hot and my legs got reall heavy. Probabaly from not doing a 10 miler for awhile. Felt good to do some mileage though even though it was tough. (Stratus: 244.25) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.65 | 0.00 | 0.00 | 0.00 | 0.00 | 9.65 |
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AM: woke up and did some weight lifting and sit ups to build the muscles up again. Good workout. Get in a run later after a day of work at the Center.
PM: Did a 9.65 mile run from my house up Highway 91 to Tauchaun and back with some little loops and Detours. Good run felt strong and kept the pace at 6:43 per mile.
(DS Trainer: 230.85) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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PM: 7 mile loop by house out to Ivins Resevore then to Highway 91 and back to the house. Dunked my head in The Res and felt great. Really hot day. My brother paced me on his bike and kept it around 7:00 pace. Felt okay a little sore, but an allright day to end off the first running week of summer. I am ready for a great summer.
(Stratus: 251.25) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.70 | 0.00 | 0.00 | 0.00 | 0.00 | 11.70 |
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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) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.65 | 0.00 | 0.00 | 0.00 | 0.00 | 10.65 |
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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. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 7.10 | 0.00 | 0.00 | 0.00 | 10.20 |
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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)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.17 | 0.00 | 0.00 | 0.00 | 0.00 | 14.17 |
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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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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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. | |
| | Race: |
Summer Games 10k (6.2 Miles) 00:30:35, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 6.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 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)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 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) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.45 | 1.00 | 0.00 | 0.00 | 0.00 | 16.45 |
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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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
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. |
| | Race: |
Ragnar Wasatch Back Relay (181 Miles) 00:17:54, Place overall: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 15.05 | 0.00 | 0.00 | 0.00 | 19.05 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
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 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
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) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 6.50 | 0.00 | 0.00 | 15.00 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 2.00 | 16.50 |
|
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)
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
|
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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
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. |
| | Race: |
Provo Freedom Festival 10k (6.2 Miles) 00:33:29, Place overall: 4, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 6.20 | 0.00 | 0.00 | 0.00 | 8.20 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
|
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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.50 | 0.00 | 0.00 | 0.00 | 3.00 | 16.50 |
|
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) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 5.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.60 | 0.00 | 0.00 | 0.00 | 3.60 | 13.20 |
| 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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.30 | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 |
| 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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
|
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) PM: Were doing some remodeling so had to help paint, so could not get out to the club run tonight and my mom was scared i would crash in the heavy rain. So i didn't get to the club run and when i did get out the heavy rain stopped so i didn't get to have fun in the heavy rain. But still went out and did a loop up into Kayenta, down to 91 then back home. 7 mile loop, but in the middle dropped of on a dirt trail up by Hell Hole. When i went on the trail i saw a huge desert tortoise, only the second one i have ever seen, it was probably as big as a toilet seat. On the trail too, since it was by a riverbed, their were little frogs jumping around everywhere. This was a fun run and i kept a good 6:58 mile pace (8.5 miles) for the whole run even doing the trail and hitting water puddles everywhere. I came back a muddy mess. (Stratus 2.1: 49.6) | |
| | Race: |
1st Annual Chelsie Run (3.05 Miles) 00:16:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 3.05 | 0.00 | 0.00 | 0.00 | 9.15 |
|
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) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
|
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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.70 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
|
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. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
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) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
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. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
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.
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
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. 2 miles of Speedwork too, Barefooted Striders on the turf.
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) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
|
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) |
| | Race: |
Des News 10k (High School Championships) (6.2 Miles) 00:32:17, Place overall: 20, Place in age division: 7 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 6.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| 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. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.60 | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 |
|
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. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| 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)
PM: Went to Rec center to run with Aaron ran to the trail run on Black Hill. Went all the way around the hill then back down. Total of about 8.5 miles at a little less than 6:30 pace i think. Pushed it pretty good and got some good hills in.
(Stratus 2.1: 93.3) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.70 | 0.00 | 0.00 | 3.00 | 1.00 | 15.70 |
| 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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
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. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 3.00 | 0.00 | 7.50 |
| 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) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: Went to Youth Conference this weekend up at Castle Valley up by Panguitch Lake. This morning woke up about 6:30 and it was pretty chilly outside so put a long sleeve on and went for a run. Started at around 9000 feet and ran up to SydneeValley and ran up that road to about 9500 feet, so about a 500 foot climp in 5.75, then ran 5.75 back down to camp (Hauling on the way back). Felt pretty good, and suprisingly the altitude was not to bad. I got aclamated pretty quick. Did a 11.5 mile run just under 7:00 pace. PM: had activities but did manage to get about a 2 mile run in trying to find a guy in my Wards phone that he lost (found it). Then did a 3 mile pretty tough hike in the activities so will put down about 1.5 miles. Tonight had a very spiritual experience (boat simulation)and a good time this whole trip. Learned to write my goals down and will do that once i get home so they can be accomplished. Great Great time. I love running up here in the mountains, it is like my sancuary where i can really praise god and yes, with my body by running (just like Ryan Hall). It is true what you feel up in the mountains and the great experiences you have. I hope it will also help my training alot. (Stratus: 112.1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| AM: This morning i had a very very great workout. I ran from the camp and ran down to the Mammoth Creek turnoff and back. It was such a good workout because of the hills i climbed. Did a 10 mile run at under 7:00 pace close to 6:30. This is the elevation differences i did. Started at 9200 feet dropped to 9000 feet then ran up to 9500 feet then i dropped 2000 feet to 7500 feet at the turnoff. Then i realized that i had to run that back and it was straight up hill. So i went up 2000 feet back up to 9500 feet in about 4 to 5 miles. Then back down to 9000 feet, before rising back up to 9200 feet in less than a mile. Great workout and i really pushed the hills, where i was breathing pretty heavy, which felt good and should help. I was also hauling down the downhills at a really good pace, under 6:00 mile pace for sure. Great Great workout also got some pushups and situps in this weekend. (Stratus 2.1: 116) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
|
AM: 2 easy miles then a tough full body weight workout.
PM: I am at camp all week at the SUU Cross Country Camp. Will be running in 6000 to 11000 feet of elevation. 10.5 mile run down hill around 6:30 mile average pace very good workout. At about 8500 feet in elevation.
(Stratus: 114.1)
(Stratus 2.1: 126.5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.40 | 0.00 | 0.00 | 0.00 | 0.00 | 11.40 |
|
AM: 2 mile run this morning with the guys around the SUU campus
PM: 9.4 mile run up by Navajo Lake on a loop around the lake. Great run on trails. After took a swim in the cold water.
(Stratus 2.1: 135.9)
(Stratus: 116.1)
|
| | Race: |
Highway to Heaven (2.8 Miles) 00:20:02, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.30 | 0.00 | 0.00 | 0.00 | 2.80 | 8.10 |
|
AM: Another easy 2.5 mile run this morning with the guys on the team.
PM: Todays run was a run to the top of Brian Head Peak. It goes from 9,000 feet in elevation to little over 11,000 in 2.8 miles. This is a little fun race that they do every year at the camp. We got to the road warmed up and i was ready to break the record (from a foot locker kid from California) I took off and never looked back, i had a great race and got up in 20:02 breaking the record by 28 seconds. The coaches were really impressed. Great run and felt good. The legs got a little fatigued from the high mileage the last couple weeks and the up hill, but good race and won by quite a bit. After ran it back down 2.8.
I love this camp and am having a blast, i am glad i did it and know it will help me going into season. I am pushing the runs to get the full effect of the altitude and having a blast with alot of cool kids from all around (evens Alaska and London). I am excited for my training and excited to see what i can do. I am going to be a state champion and run mid to low 15's on the state course. under 4:20 in the mile, in the low 9:00 in my 2 mile and have a great senior year. This is going to be a great year and i am going to impress alot of coaches and get a great scholarship and keep pushing hard and running like a mad man.
(Straus: 118.6) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 2.5 easy miles with the guys around campus. PM: Went back up to Navajo lake and did another run up their on a different course this time though. Ran from the end of the lake to a spring on the other side. Was a total of 8 miles and did it with Josh Shrewsburry, had some good talks and kept a pretty good pace (around 7:00) He is a great guy and i am glad to have him as a friend. After i did a 2 mile cool down by myself to get 10 in and encourage the others coming in. (Stratus: 128.6) (Stratus 2.1: 138.4) |
| | Race: |
SUU Camp 5k (3.1 Miles) 00:16:27, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 3.10 | 0.00 | 0.00 | 0.00 | 6.60 |
| AM: today was the annual SUU 5k. I woke up had breakfast got packed, got prepared for the race and we headed up to the top of Cedar mountain for the race. This is a pretty tough course of rolling hills the whole way and some good uphills at about 10,000 feet in elevation on dirt road (all runs this week on dirt roads). Did a 1.5 mile warmup with the guys and some strides, and put on the flats and was ready for the race and the record. The race started and i went out hard with Josh to see how long he could hang and me too. Josh broke off at .5 mile into it and i kept going and never saw anyone again. Took off and held a great pace the whole time and felt stronger than i have ever felt before in a 5k. It was amazing and my training is definately paying off. Ran the whole race pretty hard and still had alot of gas at the end beating the rest of the guys by 1 minute of more. The only thing that stunk for this race was that i missed the Camp record by 4 seconds. I pushed it in and thought i would be close or even get it, but was just a little off and had know one to push me in to get it. Great race though A thing to compare too is that the kid that has the record was from California and went to Footlocker Nationals and got a full ride to Cal State Fullerton. Also he had Adam Mcdonald that ran the race with him so had someone to push him. Man i am excited on what is to come for me. I am running as fast as this kid and feel really strong so i think i have a great shot at a state title and a shot to go to footlocker nationals if i keep it up. I am going to stay smart and taper a little during season to be fresh for the key races and train through the little races. This is going to be a great Senior Year. 2 mile cool down. And what a great Olympic Ceremony, i love the Olympics and they are finally here. I can see myself there someday when i watch them. Oh yea, camp is over now and the coaches were stunned at my performances they are very interested in me and want me to run Steeple or 5k and 10k for them. They are very interested in picking me up i think. A great camp this was. (Stratus 2.1: 141.9) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| AM: woke up this morning and drove over to the center to go for a long run with the guys that showed up. Drove up the Marathon course and got dropped off to run down to the center. I deicided to do my longest run of the summer going into season (15 miles) This will be my last run over 10 miles till Winter. Got dropped off with Mike Warren and Bruce Rea and we took off. Stayed with them for 5 miles at about 7:30 pace and then took off. Got a drink at 7.5 and then took off even faster. I felt amazing and could breath so good (from the altitude training). Got the run done in time before the sun came up and it was a beautiful morning. It ended up being 15.25 and i kept a 6:49 pace with 16 kills for the whole run. Great run to end a great week of training. Did a 1 mile cool down, now will relax this weekend and watch the olympics non stop, OH YEA! (Stratus: 144.85) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 2.50 | 0.00 | 0.00 | 1.00 | 11.00 |
| AM: .5 mile warm up. Then did 8 200 meter hills and 8 runs down on little league hill. Kept them all between 35-40, good strong workout. Did 1 mile loop after 4 on course and 1.5 mile loop after 8. Very good workout. 1 mile cool down. Got back into the weight room and did a strong chest, ab, and arm workkout. (stratus 2.1: 147.9) PM: Moderate 5 mile run without the watch and the ipod on the dike trail loop. Good run felt a little fatigued, easy day tommorrow. Go USA Olympics, Have you seen Miceal Phelps (3 golds so far) and the 4X100 swim against France, Yea take that France. USA all the way, can't wait to get their. (Stratus: 149.85) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
AM: slept in was dead tired. Its nice i am taking college classes so only have two periods a day till classes start on the 26th then i don't even go to 4 periods except for 2 days a week when they do start.
PM: after school went to the weight room and did a tough leg workout.
Tonight went on a 7 mile run with Logan into Kayenta and around. Good run felt good and Logan and I had some good conversations, its nice to have someone to talk to on a run. He told me i need to taper bigger for this season, so i can be fresh the whole season. Will do. After the run i got a stomach ache and headache though which was weird, but got some water in me and got better. I think i was a little dehydrated from working in the yard all day.
Great first day of school though and their are some good looking girls, let me tell you. Yea Buddy! Excited for the race this weekend too though.
(Stratus 2.1: 154.9) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 4.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM: got up for XC this morning woke up stiff, sore, tired, and feeling a little fatigued (those darn weights). Got to practice though and did a 1 mile warm up and got a little better. Then it was time for 4 mile repeats. I did them and kept them pretty consistent, and felt great breathing wise, but i could not get the legs going and they were kind of slow. I was pretty mad at the workout. It was not the strongest workout and one of the worst i have had in awhile. Still took some good things out of the workout and figured out that i really do need to taper and just relax more. 1 mile cool down.
Its okay to have some bad workouts though too. Your going to have your bad ones and good ones. Its good to know that i have been having more good workouts then bad ones too.
Go Micheal Phelps 5 golds, 3 more to go. That is amazing. Go USA Everything!
(Stratus: 155.85)
PM: 3.1 miles on the tread after work felt okay.
(Stratus 2.1: 158) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Man i tried to wake up this morning but just could not. I have been tired and sore lately. I am getting enough sleep and everything. I hope i get better. Will run in the afternoon practice after school and then another 3.1 on the tread tonight. PM: After school i ran and did a 1 mile warm up then went on a 8 mile torture run. I say this because it was so hot and it was a tough tough run. I think it will help make me tougher for races though, especially afternoon races. Good run otherwise and stopped at water holes and took some dips, so felt good. 1 mile cool down. (Stratus: 165.85) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM: Slept in and then did 3.1 miles on the treadmill. PM: 3.1 miles tonight around the town to loosen up the legs. I am ready to have a great race tomorrow and just relaxing. It is going to be a fun and awesome race. I believe i am fully recovered and have had enough sleep, here we go for another great XC season. Micheal Phelps gets number 7 by 1 100th of a second. Did you see that race. OH YEA it was INCREDIBLE! What a motivational race for me tommorrow. Go USA Track and Field team. Go Snow Canyon Warriors, Go XC. (Stratus: 168.95) (Straus 2.1: 161.1) |
| | Race: |
Hurricane Invitational (3 Miles) 00:16:01, Place overall: 3, Place in age division: 3 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: Alright here we go. This race was not pretty. I woke up this morning and just did not have the mindset. I didn't have the mindset the whole week and just felt so fatigued and tired leading up to this race. I got there did some warmups and got ready for the race. The goal was to run a great race and beat Karl and just bring out the miles i have been training at the race. It did not work out that way though. We took off and from the get go i could feel my legs were not going to hold up and were just fatigued. I stayed with Karl till about 1 mile then he took off and i just slowed down and could not get going. I just tried to gut it out. Then the last .5 Jon Hermanson of Cedar passed me and i didn't even want to catch him. My mindset was completely left and i had nothing left and felt dead. I was pretty upset over this aweful race, but will take some good things out of it too. The heat was bad too and for some weird reason i always have my worst races in the heat. First i have been training really hard, harder than any high school kid i know and the training has taken a toll on my body. So i think i am in a fatigue valley right now and just need to stay positive and taper to 40-50 miles a week for the rest of season and i will pop out of the valley and plateau or peak right at the right times. I will be okay, my training will catch up to me and push me up and i will be able to stick and beat the best. This will all be okay i just need to make sure i go back to my disciplined lifestyle and get to bed early and make sure to go to all my practices, eat really healthy and go back to how i was when i had the good races this summer. Here we go Hayden just keep a strong mindset and you know what to do. I have put to much work in for a bad season and the work will pay off. Lets get ready for a great SUU meet next week. The heat was bad too and for some weird reason i always have my worst races in the heat. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feeling alot better today. I feel like a good race is in the future and excited on what is to come. The legs feel alot better today than yesterday and know now how fatigued the legs really were and how much energy i was lacking. I think i need to do what everyone is saying and just relax and it will come to me and my training will show. Someone at church asked me today how i felt about the race and i actually found some stuff good to tell about the race and what i found out about the race. The guys ended up telling me that i just have to have my faith in God and keep working hard and it will all work out. I just got to remember to have faith and keep the commandments and God will help me accomplish my goals. On the point of goals too. I decieded to take a challenge of a leader and write down all my goals that i want to accomplish in life. Of course their was alot of running goals on the paper, but also other goals and i found out that if i don't and stop making running my God. God will help me accomplish all these goals that i have written down and look at everyday. Alot of the goals are farfetched, like making it to the Olympics, but you have to have big goals and big dreams and if they work out and are the best for your life they will come. I need to just keep a positive mindset and remember what i run for, where running has taken me so far, and where it will take me in the future. I love running and showing my talent that God has given me. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 3.00 | 9.50 |
| AM: Castle Rock hills this morning. .5 mile warm up then 3 hills. 1- 4:30 2- 4:11 3- 4:25. Still felt pretty fatigued so not to fast of times. Didn't push them as hard and took the uphills slow and the down hills fast. Good workout though. 1.5 mile cool down. I decided to not lift any more weights during season but just do some stuff with my body weight. Also decieded to go to afternoon practice as much as possible and do some heat training to get good in the heat for the meets and feel even better when its cool. I will only do a small run though, like the course. PM: Afternoon practice after school. 1 mile warmup then just ran the course it was hot but will help in the long run felt a little fatigued from practice this morning. Starting to feel better though. .5 mile cool down. pushups and situps tonight, also calf raises and 1 legged squats. (Stratus 2.1 169.1) (Stratus: 173.95) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM: went to practice this morning and it was an easy day. Did 1 mile warm up and actually felt pretty good and strong this morning. Kept it easy though and did a 6 mile run with Sarah Gunn. Good comfortable pace and good talking.
PM: Afternoon practice again. Brought a hat this time and soaked it and put it on. Felt really good for the running with the hat and the legs actually felt pretty and good and strong for this run too, after the iceing i did after school yesterday. Did the course again, and got some good stretching in. Excited for the meet this weekend and can see and visualize a good meet. Keeping a good mindset and feel good.
Pushups and Situps
(Stratus: 180.95) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 |
|
AM: good workout this morning. Actually felt strong throughout the whole workout. Woke up in good shape and knew it was going to be a good day. 1 mile warm up. Then it was time for 800's on the grass. 6 X 800. Good times and the best part was that i ran them strong and the legs felt alot better than they have been. I am excited for a great race this weekend and feel like i am coming back. The mental part is coming back too. 1 mile cool down, barefooted on the turf.
1- 2:15 (was scared i was still pretty fatigued)
2- 2:11 (was happy and excited for what was to come)
3- 2:12
4- 2:17 (took it easy and just glided for a good last two)
5- 2:09 (Felt great and pushed it out, had football team coming from lifting cheering me on, this is my fastest ever 800 on grass in this workout)
6- 2:11 (the last one kind of got me, so just pushed it out)
Very good workout and probably my fastest of this workout. Feelin Great.
PM: No run tonight, going to only run in afternoon when i don't have work to give me some rest days. Still feeling good though, even after a fast workout. Had brother roll legs out with stic. Pushups and Situps, Calf raises and one legged squats.
(Stratus 2.1: 178.1) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: easy 6 mile run on Entrada run. 1 mile warm up and 1 mile cool down Barefooted on turf. Felt good and just glided the whole run and kept a comforable pace.
PM: Another day of afternoon practice. 1 mile warmup then just ran the 3 mile course again. Felt pretty good and feel that i am getting more aclamated to the heat and should be pretty ready for any heat thrown at me. Good day.
Push ups, sit ups, tricep pushups, bicep curles.
(Stratus 2.1: 182.1)
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
AM: slept in till about 9 then went out for a run. Still pretty cool, starting to warm up though. easy 4 mile run to get the legs ready for tomorrow. no running tonight so i don't feel tired in the morning. Keep a positive mindset this whole day, visualize, hydrate, and just get mentally, physically, and spiritually ready for the race. Iced yesterday so i should feel it by tomorrow and it will help. Cause everything tends to hit me 2 days later. I am ready for a great race tommorrow and way excited.
Oh yea holy cow i spent 400 dollars on college books today, that is crazy just for books. Who likes or needs books anyways.
(Stratus: 192.95) | |
| | Race: |
SUU Invitational (3.1 Miles) 00:15:58, Place overall: 2, Place in age division: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 3.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| AM: Woke up and was ready for a great race. Got there and tried to stay out of the sun as much as possible. Felt pretty good, still a little fatigued, but figured that i would, and won't get all the way through it till maybe around next week. Felt i could still have a good race though. Went on a 2 mile warm up with my buddy Elijah Rono of Wasatch Academy and figured out that he is related to Benard Lagat. We talked about the olympics and got ready for the race. Before the race stayed hydrated and thought i would take a GU just to see, but it made the stomach a little uneasy again. I was still okay though, but i am done with those. Got to starting line poored some water on the head because of the heat of our race (heat training helped though) and we were off. I stayed in a little pack of kids till about mile 1, then me and Karl pulled off i stuck behind karl the rest of the race (maybe a little to far behind about 5-10 seconds) then he outkicked me the last .5 mile. The last mile i tightened up and felt the fatigue in the legs. I will get their though and need to learn how to stay relaxed and loose in the race. I think i will be just fine though and it will come back and ill be in great shape. I love this course and ran a good race. I got a PR on the course by a little over a minute and only lost to karl by 18 seconds instead of 40 like last week. Beat all the 4A guys and felt really strong the first 2 miles until the fatigue kicked in. This race helped motivate me and i am excited on what is to come when i am fully recovered and at my peak. Broke 16 also which is really good on that course and ran a faster time than last week even though this course was longer. I hope i caught the eye of the coaches up their too. Great race and ready to have a great season, just taking every race as a learning experience and need to RELAX. Good race and stronger than last week, just not as strong as i should be. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 3.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: Slept in today for the last time cause college starts tomorrow. After school did 1 mile warm up then did a speed workout. Ran around the grass and would jog for 1 minute then sprint for 30 seconds till the whistle blew again. Did this for 20 minutes. After went on a 4 mile cool down with Cameron. Good workout, but i was so fatigued after and don't know why we did speed today. I am pretty fatigued and going to take this week easy to recover for sure. I really need to recover i am just so run down right now. If this keeps happening i am going to go get a check up and see if i am sick, or have a sleeping disorder, or something is wrong with me. Cause i should be better by now. (Stratus: 205.45) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM: 5.5 mile run at about 7:00 felt pretty good, going to start and take Endurox R4 after my runs, to see if that will help. Steve suggested it. Ran a little under 7 minute pace. |
| | Race: |
Cedar Region 9 Invite (3 Miles) 00:15:38, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM: 2.5 mile easy run this morning just to get the legs going. College started yesterday, but don't have it today, ha i love my schedule. Anyways went out to the spot i like to sit and ponder at, up on the Red Mountain and had a good experience looking out over the land and thinking. Believe i will have a good race tonight.
PM: Got up to Cedar and was excited. Our team made a card for Hannah and wore Black ribbons for Cedar which was really cool and made the race that much more cool. Got there, got ready and did a 1 mile warm up with CP. Stretched and got ready for a good race. Did 3 strides before and was ready. I decieded to race differently and go out really strong and see if the rest would go with me. I like to lead races and think its a good race strategy for me. Went out strong and ran a 4:50 first mile, then the send was around 5:22. So slowed down a little but was ahead by like 200 meters that i was okay. Just stayed relaxed and slowed the pace a little and just kept chugging along. The last mile i ran 5:26 and pushed it in, winning by about 100 meters and still have some energy left. Don't get me wrong i did push it hard though.
Good race and i have been learning alot from my other races. I think the endurox has helped alot in getting me recovered and gaining energy, but the main reason is just staying relaxed during the whole race. I am glad to get a win under my belt and am going to race smart and my style. Good job to everyone that raced. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.75 | 0.00 | 0.00 | 0.00 | 0.00 | 14.75 |
| AM: 2.75 mile run today just down by the church and stuff. Doing what the SUU Coach does and just do a little 15 minute run in the morning to get going, went a little long today though. Had to get to college too. Felt okay, not to sore, but just tired.
(Stratus: 215.20)
(Stratus 2.1: 207.1)
PM: Alright i got a good story to tell tonight. Okay i decieded to go run behind Castle Rock tonight and try to make my way over to Snow Canyon Park on trails. I went out thinking it would not take long. But it was longer than i thought and it started to get dark outside. The worst thing was too, is that i went off the trail and lost the trail and it was pitch black outside. I could not get down into the park and could not get down off the cliffs either. So i was stuck out here in the pitch black. I was getting a little scared and thought i was going to have to sleep out here. But decieded to bushwack, rock climb, and all that stuff and try to make my way over to the marathon road. I had my ipod for a little light and started walking through bushes, down riviens, and all over to tray and get over there. Then i came up on a house at the ledges and the knocked on the door and the guy gave me a ride to my truck. He called me the Lost Boy. It was quite an adventure and don't want to do that again. I scraped up my legs, ripped my shorts and probably did like 15 miles running,walking,climbing,and backtracking. I was out their for 3 hours trying to find my way back, and when i got back my mom was scared to death and was going to call search and rescue, ha. It was crazy but a good experience and a little fun. I don't think i will do a trail that late again though. Will count 12 miles, cause i am filling it today. I am lucky i didn't fall off a cliff or run into a snake too. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| PM: Afternoon Practice 5X little league 1,000. Run up little league hill then down to the dike at full speed for a 1,000. Helps get used to pushing after a hill. Kept them all pretty consistent. Was a little fatigued and it was hot. about 108 degrees i think. 600 meter jog inbetween. 1 mile warm up. 1 mile cool down. (Stratus: 222.20) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: Got up to Beaver Mountain. Did a 10 mile run at 10,900 feet elevation. Good run and didn't feel to bad. Ran really good and think it will help alot living up here for 3 days and doing this run. Doing some hiking while hunting up here too. Very good run on a up and down dirt road. (Stratus 2.1: 217.1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: Got home today from the mountain. Wanted to run up there this mornning but it was freezing. So ran tonight when i got home about 8 o clock. 7.5 mile run. Felt amazing and really, really, good. I was really happy with my run tonight i was running really well. And finished the last mile like i was finishing a race and ran it super strong. I was visualizing alot during the run. Was hardly breathing and am excited for my races and this upcoming race at BYU. (Stratus: 229.70) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 0.00 | 3.50 | 0.00 | 5.00 |
| PM: didn't get out till about 9:30 tonight cause i was packed with stuff all day. Did Flyin 40's on the track X 14 though. Felt amazing and super fast. Excited for the speed to come again. 1 mile cool down. .5 mile warm up. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: Slept in woke up about 9. No college today. did a 3.5 mile run on the dike trail. Felt okay a little tired and sore from last night. Will get the endurox in and feel okay.
PM: After noon practice. Did Oil Can Henray loop with a .5 mile warm up and .5 mile cool down. Felt better, a little tired. I am way pumped for this weekend, just staying relaxed though.
(Stratus: 236.7) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM: .5 mile warm up. Did a 6 mile run. 3 miles easy to the destination. Then 3 miles tempo on the way back. Good workout. I felt amazingly fast and good. Ran in the mid high 16's for the 3 miles on a flat, uphill course and felt great. I had alot left at the end and pushed it in hard. Feeling really good and ready to go have a great race this weekend and maybe even win. I am excited for what is to come. 1 mile cool down.
(Stratus 2.1: 233.1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 2 mile easy run up to the red mountain. pm: 3 miles on the course. I like the course. Planning on a good race |
| | Race: |
BYU Autumn Classic (3.1 Miles) 00:18:02, Place overall: 20, Place in age division: 20 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 3.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Woke up ready for the run. Probably should of not played in the pool with the friends last night, and stayed up a little late but its okay. I did wake up with a little deadness in the legs and a little tired though. I didn't tell anyone that. It was really really dumb of me. Anyways got to the race, could not really get going. I was kind of tired the whole morning. I was still going to stick to my game plan and run a really hard first half and see what i could do from their and try to hold on. It was kind of a test run to see what i could do. Went out hard and ran about a 5:15 first mile, which is really fast and coach said about a 4:45 on Cedars course. This was way to fast and what you would of expected i died. People started passing me left and right and i was loosing my head, tightening up, my legs would not go anymore, and i just lost it. I was pretty disapointed, but was just mad that i could not hold on and just really disapointed that i died so bad and did not race a smart race. I will never do that again, i am just going to stick in the lead pack, and come from behind, so i don't have a race like this again. I learned alot and know if i wasn't so dumb i could of took top 3, cause i have never lost to the kid that took 3rd. I will bounce back next week and the rest of the season. It will be okay. I will take alot from this race. Oh yea i think the course was long because the times were really long. It was also a really flat and grass course. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.50 | 0.00 | 13.00 |
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AM: 1 mile warm up. 7 mile run on Sunbrook Loop. 4 barefooted strides, .5 mile cool down. Felt pretty okay. Got a little fatigued at the end of the run just lifted the knees and kept the legs going. Nice little run and good way to start a week. Murray will be better this week, cause i have a better game plan. PM:
PM: .5 mile cool down. Then ran down to the golf course with some buddies. Wore are capes the whole time and just joked around and had fun. Good recovery run. 3.5 miles.
(Stratus 2.1: 244.1)
(Stratus: 245.7) | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 | 6.00 |
|
PM: Castle Rocks after work. Felt pretty good outside still took off the shirt on this tough workout though. Was striving to have one more great workout before Murray. 1 mile warm up on the trail next to the hill. Then did the .80 really up/ and down hill loop.
1- 4:06 great to start, feeling a little fatigue in the legs
2- 4:07 great consistency
3- 4:13 down a little because of the fatigue factor
4- 4:13 kept it consistet , Yeah
Great workout an like the moderate consistency. 1 mile cool down.
Went for a swim after to loosen up. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: 3 mile moderate run this morning around the house. Getting in the propper mindset for the race and am feeling goo. PM: New Kayent
PM: New Kayenta loop today. Found a dirt road by the offices and took that. about a 6 mile loop. Ran it moderate at around 6:30 pace. A little below and a little above. Felt great and had a really really good run, it was awesome and i think i will be ready to do great this weekend. 1 mile cool down. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: .5 mile warm up. 3 mile run on the course. Really slow and fun with some of the guys. Felt great, ready for tommorrow. .5 mile cool down. |
| | Race: |
Murray Invitational (3.1 Miles) 00:16:12, Place overall: 4, Place in age division: 4 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 3.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
Murray invite today. I was ready for a great race. Got there after a long bus ride, with some naps and stuff. Was ready. The team and i walked the course to make sure we knew it. Did a 1 mile run to loosen up the legs then waited for my race to come. Before the race did a 2 mile warm up to get ready and felt great. The race started and are team got a really really bad place on the line, clear on the end. It was horrible and we had to run at least 200 meters more just to join the pack. Once i got there too, i got trapped in the big crowd and had to sprint, push, and make my way up to the leaders. I finally got up there after about .75 of a mile. I was breathing heavy so kept the composure, kept a pace right behind the lead guys and just raced. As the race went on, everyone just kept really close together and exchanged places. Then it got to the end and we about 6 of us took off. I should of started my kick sooner and i might of got a better place and probably would of passed at least two guys, but i didn't. Anyway i took 4th 8 seconds behind Karl Wilcock. 4 behind Steve Morrin and 2 Behind Ben Johnson, and i outsprinted two Alta kids at the end. Good race and with a better start i will be looking good. Excited for whats to come.
2 mile cool down with Karl, Ben, and Ben at the end. Its cool to be able to run with the comp. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: Woke up and headed over to the state course. .5 mile warm up. Then ran the state course twice to get use to it for a nice 6 mile run. .5 mile cool down. I am ready to dominate on this course on October 14th. Felt okay. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 4.00 | 0.00 | 10.00 |
|
AM: today was mile repeats. 1 mile warm up then pushed out a great workout, probably my best in awhile and best mile repeats. Did 4 of them on the first loop of the course which is kind of tough, being all flat with a couple little hills and slight inclines (maybe a little long). Times were 5:17, 5:14, 5:14, 5:12. Great workout and felt really good afterwards. 1 mile barefooted cool down.
I am ready to have a great race at the huge Bob Firman meet up in Boise, Idaho. Heading up Thursday.
PM: .5 mile warm up. Then ran the course after school today. It was hot. .5 mile cool down. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.75 | 0.00 | 0.00 | 2.00 | 0.00 | 9.75 |
| PM: After work and an intense good volleyball game tonight. I ran after the game and felt amazing. Did a .5 mile warm up then did a 6 mile moderate to fast run on the Albertsons loop. It felt amazing and i felt like i was halling. Went back to the high school and did 10 barefooted strides on the turf then did 1 mile cool down. Felt great tonight, will feel it tommorrow morning though. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 1.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: Ran after school today. We got out early for SEOP's so it was around 12. Coach had me do speed cause i don't race for 3 days. Did the Canyon View loop twice with 3 miles of 400 Farleks. Felt okay a little sore and fatigued but pushed them out and felt that i had a great workout. Total of 8 miles with a 1 mile warm up and 1 mile cool down barefooted. It was hot but did good. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No miles today. Had college in the moring then headed up with Tyler and Phil from Parawon up the Ogden. Heading up the Boise tomorrow to run in the Bob Firman Meet. The day of rest was good, but felt weird not running. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
PM: Got to Boise today. Drove over to the course and ran the course. Did .5 mile warm up and cool down and got some good stretching in. I am ready for tomorrow. I am having a great time up here. The course is pretty flat and runs on dirt most of it then some sand and grass. Its 2 great loops around a little pond and is going to be fun. Only has 1 pretty steep hill but its steep on the way down too.
|
| | Race: |
Bob Firman Invitational (3.1 Miles) 00:16:21, Place overall: 9, Place in age division: 9 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 3.10 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM: woke up about 9 and was ready to have a great race. Felt great and ready to race in the rain. The whole morning it was pooring rain. So this was going to be a fun and really muddy race. Headed over the course got ready, and did a 3 mile warm up with Elijah and Gemachue. This race had some great comp. Including the top kids from Utah, Idaho, Washington, and some from Oregon. I was exctited to run. By the time our race started it stopped raining and got really humid and a little hot, but the mud puddles were still their and the course was destroyed by all the other runners. We did some strides and then took off. I got a good start and was near the front at the beginging. I knew the Idaho kids would go out really fast so i just stuck behind them and made my way up right behind Jonathon Nelson. I might of started a little fast, but took the chance and went after them. I stayed in the lead back majority of the race with Kimpel from the number 1 team in the nation, Elijah, Jon, and some Idaho top kids. Then my abs started to hurt again (they have been doing that i think i might of strained a abdomen muscle, its been hurting in speed and stuff, or i am just tightening up). I fell back a little and just help my position at 7th. We went into the last half and 3 kids passed me. I went after them and passed 2 and barely didn't get the third. I pushed it into the finish and finished 9th in this great race. This was such a fun race and i was pleased with my place and time (the mud made it a little slow) i had a great time and it was the funnest race i have ever raced. I was the 4th utahn 20 seconds behind first Place Jon, 5th place Elijah who had a great, great race, and 8th place Gutz. I was second for 4A and all the top 4A guys were there. I am excited and know if i just stay a little more mentally tough and just hold on and push myself and peak i can compete with the best and might have a chance to place high at Foot Locker. A great race to work on and push myself off of. I got a sweet backpack too and alot fo Chocholate Milk. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 4.00 | 0.00 | 0.00 | 0.00 | 10.50 |
|
PM: Have been getting some good sleep lately, but will go back to practice tommorrow morning and keep going so i can get the best workouts possible in before state. Went to afternoon practice today though. It was hot. .5 mile warm up. Then went up to the park, blared the music in from my truck (earth, wind, and fire) then ran the speed up workout around the grass. about 4 miles of speed work, great workout a little fatigued from the race last weekend, but got a good workout in. 1 mile cool down. Ready for Swiss days.
Oh yeah, it was national open shirt day today, and will be every monday.
PM: 10 mile bike ride tonight, felt good and i love riding the bike. Pushed it pretty hard | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 mile bike ride. The legs are a little fatigued from yesterday. Then did a 3 mile run with 10 strides after. I am doing the bike riding because i think i strained one of my abdomen muscles, its been hurting when i run fast. |
| | Race: |
Dixie Pre Region Race (3.05 Miles) 00:17:06, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 3.05 | 0.00 | 0.00 | 0.00 | 7.05 |
|
PM: I got to the race and the legs were a little tired from all the biking. I have been fogetting to take my endurox so i wasn't as ready as i wanted to be with the fatigued legs and everything. The biking will help with the speed muscles i think though. I just went into this race wanting to win. Didn't care about the time and wanted to conserve some energy for Swiss Days. Did a 2 mile warm up then it started. I went out so slow i was clear behind everyone. Then i caught up and we just started chatting for about 1.5 miles and were having a great time joking around. Then i took off. Maybe a little to early not knowing i still had 2 more laps instead of 1. I took off and was pretty far ahead so slowed down a little to conserve. Then the Pine View guys started to catch me so i took off on the track to beat them. It was a fun race, hot (like 98 degrees), but fun. Will get some heat training in and should be okay. I will start tapering alot before region and state and should have fresh legs and be ready to do great. My abdomen muscle still hurt a little in this race, it was a little better, maybe cause of the slower pace. But it was alright till the end of the race when it completely tightened up. I will be okay. 2 mile cool down back at SC. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: after work today went to the Swiss Days course with my mom. She rode her bike while i road. I ran the course Twice and 2 miles more. Got a 8 mile run in, felt great to get a long run in, have not had one in a while. Great talking to my mom about college and stuff, going to be making visits to SUU and UVU after season. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 5.00 |
| PM: After work went to Dixie State track and met Aaron there. Me and him did a 1 mile warm up then a easy 3. After that we did 8 strides. 2 at 25% 2 at 50% 2 at 75% then 2 at 100%. I felt great and then Aaron showed me his prerace ritual of stretches and stuff and it welt like it really helped. I am going to do this same stuff every day before a race. I felt amazing. .5 mile cool down. |
| | Race: |
Swiss Days 5k (3.1 Miles) 00:15:21, Place overall: 2, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 3.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
Today was the annual Swiss days race. This is one of my favorite races of the year with all the local people cheering me along the way and getting to race my buddies. They changed the course this year and it was a great flat course through the Santa Clara valley. They comp. was intense with 24 year old and Michigan University Alumni Aaron Metler (running partner) and my good friend, mentor and Sub 2:20 marathoner Logan Fielding (running partner). The race began and we ran a 4:58 first mile. Then i kind of fell a little way behind them the rest of race till the end. We had a slow cop car incident but kept going to run a 4:47-49 the second mile. Then i took advantage of a little hill the last mile and caught Logan and went after Aaron. I could not get Aaron but came in at good time 9 seconds behind Aaron and 7 seconds in front of Logan. I made it fun too by drawing a Swiss sign on my chest and running with my shirt off for the race. It was a great duel and fun fun race. I was well pleased with my PR time and place. Excited for the remainder of Cross. My pace was 4:56 for the whole race.
Afterwards we got to ride on the front of an old car in the Parade it was sweet and a blast, it was cool to be in my home town. After that me and Aaron ran back through the parade with are shirts off with my painting and had a great time. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM: easy 3 this morning from the house. Felt really sore and fatigued and tight. Got into the run and got better and started to loosen up. Do some more easy miles tonight.
PM: After work 6 mile run to my friends house. He gave me a ride home and i got ready then went to a drive in movie. Run felt great from my house in Ivins down Santa Clara Hill into the valley then into the neighborhood by Sunbrook. Great run and felt loose and ready to rock, still a little fatigued though. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| PM: 6X800's on grass. 1 mile warm up 1 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: 3 easy miles in the morning.
PM: 8 mile run. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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PM: 1 mile warm up then did an easy 4 miles. |
| | Race: |
Cedar Invitational (3 Miles) 00:15:15, Place overall: 3, Place in age division: 3 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 mile warm up. Was ready for a good race. Felt like i didn't have everything i wanted in the legs but enough to have a good race. Went out with Karl we took the early lead then Jonathon Nelson came and joined us. Ran a pretty slow first mile for the course (5:00) and no one wanted to take the lead.I started to fall back the 2nd mile but caught back up and we slowed th pace again hitting another 5:00 mile. Then we went on the third mile and we were together till about the .5. They broke away and i just tryed to go after them, but think the legs were a little fatigued. Came into the finish 20 seconds behind Karl at first by 1 second over Jonathon. Still ran a PR and felt like i didn't have everything and didn't put all i wanted into it. Should of took the lead earlier and might of broke them. Good race though and happy about it. Will start to taper and rest up, eat healthy, get good sleep, keep drinking Endurox and be ready for an awesome region and state championships. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM: about 5 miles at the marathon today helping to run people i knew in to the finish. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.25 | 2.75 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Morning practice, first in awhile and feel like i get a better workout in the morning. It was a little chilly but felt great. Did 1 mile warm up and stretched and felt good after my day date, dance, and race friday. Did a 5.5 mile run 2.75 easy out then did a tempo 2.75 back. Ran the 2.25 back in 14:46 on a flat course with a couple up hills and down hills. Felt great. did .5 mile cool down.
PM: 1.5 mile warm up in the fivefingers. 3 mile run on the course at the time i will run Wednesday and at Region. Getting used to the time of day and weather. The weather was great today and a perfect day to run. .5 mile cool down. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| PM: .5 mile warm up. 3 mile run. 8 sprints and .5 mile cool down at 10 o clock at night. Really, really dumb. I didn't get to bed till 1 and have not got to bed earlier than 11:30 Since sometime last week. Had Homecoming last weekend and have been partying it up really really dumb. |
| | Race: |
Snow Canyon Invite (3 Miles) 00:16:11, Place overall: 5, Place in age division: 5 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Alright it was a crappy race. I led till about .25 to go then the legs tightened up and my whole body cramped up. I lost the lead and then just jogged into the finish line, i let two guys pass me and didn't even care. It was a really bad race, felt really tired going into it, someone even told me i look tired. Have not been taking my endurox, getting sleep, eating kinda crappy. I am going to go back to my devote lifestyle. I am going to get my mindset back and become for mentally tough in races. I will put this bad bad race behind me and look at my good races and bettter myself. It will all workout. I will get intuned with everything and be ready. I will run slow long runs with a few strides till region and get the fatigued legs back. Taper, taper, taper. My legs are so tired from everything and tight and will come back. Going to get a massage too, and not lift any weights, pushups and be ready. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| An easy 6 mile run today. Felt good to get out. I am feeling betteer mentally today. I got to bed at 10 last night and will get to bed no later than 10 for the next two weeks. Run, felt oaky and ready to get better the next couple of weeks. Feeling still pretty fatigued today. Will get the massage and keep the endurox in and do long slow runs till region with a little bit of strides. no more speed work. I will be alright and bounce back. It was a motivational run and a good learning experience. Just sucks to loose on the home course. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PM: Easy 6 miles on the Small Kayenta loop for the second straight day. Felt good and i am feeling better. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM: went up to Cedar to watch the College Cross Country race. Did about 6 miles of actual running and chasing the people all over the course. Felt pretty good. It was awesome to watch the guys and where i will be next year. Cam Levins is an awesome runner and won it easily. Talked to some coaches and some of the college guys. Fun race in really cold weather and it is getting me pump.
PM: tonight while i was doing some courses i had a vision of me taking state and i all of a sudden got really excited and thought about all the hardwork i have put in and just visualized everything. I am really pumped up to have a great region and state. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM: 1 mile run on the indoor track in PE. Used that as a warm up. Then went to practice after school. did a 4 mile run on the red mountain loop. .5 mile cool down. Felt okay. A little tight from the weekend, will be okay by tommorrow though i always feel like this the first run on Monday. Have been stretching alot, endurox, rolling out the legs, and getting plenty of sleep and eating good. Will be ready for region and getting excited for a great state. I can do it. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy 2 miles to get the legs going. Then did about .5 mile in sprints. Lots of stretching, endurox, and rolling and ready to go. |
| | Race: |
Region 9 4A (at Dixie) (3.3 Miles) 00:17:26, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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I was ready for this region race today. I kept my body all iced up and my core temp down before the race which helped alot with my problems i have been having in getting or being to hot before i run. I am going to keep on doing this. I was well hydrated have been eating well. Well rested and just all around ready to go. Did a 2 mile warm up and was even more ready. I was motivated and had a dream about taking region and state this week. I was also praising God the whole way with the talent and ablility he has given me, which helps alot. (Yes, just like Ryan Hall).
I went out pretty slow well behind everyone at the start about .5 into it i got up with Austin and Corey and we just stayed together almost the whole race with Jeff in the lead. I just talked the whole time and joked around which really helps me stay relaxed. Hopefully i didn't ignore anyone, but it helps me. About 2.25 or 2.5 i took off and started to make my long drive. I took a commanding lead and led the rest of the race winning by about 24 seconds. It was a great day and i felt amazing. I am ready for state and ready for Jonathon Nelson. Just need to run my race and stay back a little then go for it. This is going to be fun and i can do it. I have been visualizing it and it can happen. Thanks to my team we are going to state together and thanks to my competition and buddies and my Coach and everyone on the blog who has helped make me the runner i am today. Thanks to hardwork.
The course was slow and long so a slow time.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM: 5.5 mile easy run to get the legs going |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Massage by Racheal, felt great and will feel really good in a couple of days. No Running |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-PM: Hiked the mountains hunting all day. Did about 10+ miles of hiking. Felt like a got a workout. Will count about 6. No deer, darn. Will get the state though. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: run at 3 to get used to the time i will be running. 4 mile run .5 mile sretch cool down. Felt pretty good. I am ready for state baby. I am so stoked and pumped and know i can do it. Here we go. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: 3 miles of running at Jordan High School |
| | Race: |
State Cross Country Championships (4A) (3.1 Miles) 00:16:02, Place overall: 7, Place in age division: 7 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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Today was the big day, my time should of been in the 15:30 range. Went into the race feeling pretty good, but didn't turn out good. Did 2 mile warmup with Pine View and then after waiting awhile we finally started. I projected i would at least finish in the top 3. Got a horrible start, got trapped with all the slow runners and got boxed in. Took me about .5 to 1 mile to get out and when i got out it was at the hill. After that i just didn't feel the same had nothing in the legs. I lost my mentality and just deiced to do what i could and try to hold on to top 5. It was cold and am not used to the cold so that might of hurt. It seemed like it hurt all the runners from down south (Karl too). Have not been doing any elevation training either. No excuses though. I felt okay with the results. Wound up 17 out to the whole state and beat some kids i wanted to beat. I ran a fast time still and would of been 7 in whole state last year. I talked to some college kids and they said i beat their times and they took 2nd in state. I know that i am the 2nd or 3rd fastest runner in the State still and am going to bring that into track and redeem myself and go for a state title their or atleast 2nd. The northern guys just ran great races and i didn't. Bad races come to everyone it is just to bad it had to happen at state. I know the college coaches know how fast i could really run and this wont change their minds much. I am happy and excited for a great foot locker with a whole month of training and no races till then. I will be mentally ready and physically (Training with Aaron the whole time and doing his workouts). I will go redeem myself their and place high, maybe even top 10.
Good job all my friends in Cross. I am going to miss racing Cross in High School, but am really excited for whats to come in College and racing everyone again. What a great high school career and great Season. I brought the school record down to 15:14. 1:01 minutes faster than it was. Thanks for all your support. To check full results go to runnercard.com | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 12 miles of biking, i love to bike. Good leg muscles strenghener. Felt i got a good workout. Might start riding my bike to school. Going to bike for 3-5 days then am going to go back to training. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing, Just a rest and recovery day. Liking this. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM: 7 mile tough bike ride. Felt i really worked the legs and pushed it. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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PM: Started training for foot locker. Will be training with Aaron till foot locker and he is giving me my workouts. They are tough but will get me to that next level and help me improve and become tougher, mentally and physically. I am excited for whats to come.
10 mile run at moderate pace. 2 hours of weight lifting on an intense weight cycle |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 1.25 | 0.00 | 9.25 |
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PM: 8 miles of moderate. 10X200's. Had to keep them at an average of 30 seconds.
28, 29, 29, 30, 30, 29, 30, 31, 30, 30 went sub 3 for the workout. Aaron pushed me and went sub 4. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 mile recovery run with aaron on a really tough hilly course. Felt okay a little sore. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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PM; about a 12.5 mile tempo tonight. Total time was 1:13. So really fast considering that about 9 miles were slightly uphill. With a pretty big hill by Pine View High School and the Toyo Tires Hill on about mile 9. We pushed it out and this is where we really pushed each other and i felt i pushed through my sore legs really well and became alot more mentally tough. I am really excited on the fitness this will bring and the mental toughness and everything i gained on just one really really hard run. I have never done this hard of a week before and excited for the fitness and speed to come.
After did 1 hour of weights. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Pm; easy 8 mile run with Aaron. Felt good to get the legs moving and get the bad stuff out. lossened me up big time. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 6.20 | 0.00 | 9.20 |
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Hard track workout # 1. Today was a 10k track workout. Intervals of a 800, 1600, 2000, 2400, 3200 with 400 walk jogs in between each. Tough workout and our goal was to keep them at 1:17 per lap for every distance, and the 3200 first half at 5:08 and second half 5:00. Me and Aaron really pushed each other till we got to the 2400 and i got some really bad stomach problems and let Aaron continue and i came back after bathroom but had trouble, gutting them out literally. I gutted them out though and had a good workout to end a good really hard week.
800- 2:34 (right on)
1600- 4:57 (a little fast, suppose to be at 5:08 maybe hurt me a little)
2000- 6:25 (right on)
2400: 7:59 ( stomach problems started and have to say i got a little tired, but really bad stomach, suppose to be at 7:44)
3200: 10:45 (started off really bad with stomach hurting, first half around 5:35, Then really got mad and gutted it out for a 5:10 second half. Pushed it in and knew i was done for the week and happy for the fitness this is going to gain on me)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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11 mile run tonight with Aaron. Aaron had to take two pits stops. Kept a pretty good pace for a recovery run and pushed it in at the end. Getting relaxed and getting a song in the head which should help. Loving this running and workouts.
1 hour of usual weight lifting after run. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 1.25 | 0.00 | 11.25 |
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10 mile run in the rain. Fun run and pretty easy, even visited steve at the center for awhile. After that went to Dixie High and did are cadence workout. 10X200's. I felt really good about these kept them more consistent and felt all around better and faster. last week went -3 on them this week went -5 almost -6, so alot better and still feel pretty good. Doing some really good, consistent, intense, and profitting workouts and feeling really good about this.
Splits: 30, 29, 30, 29, 30, 30, 29, 29, 30, 29 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles after school with my buddies on their bikes, No Aaron. Moderate pace and felt good with some hill in the run. Feeling good and fast. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile run through Sunbrook, really easy with friend on his bike. My calve is getting a little tight i got to work it out. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.20 | 0.00 | 0.00 | 3.10 | 0.00 | 5.30 |
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Tough workout this morning, got over to the Dixie State track at 8:00. Today was a tough workout. Did 1 mile warm up with Aaron then we started our 5X1000's with only a 200 jog break inbetween. Calve was still feeling a little tight but pushed out the workout. Aaron really pushed me today, he was a little faster, but is really helping me get my track speed up. I still am not as strong at speed but getting better. Suppose to be at about 1:12 pace per lap and hit 3:00 for each 1000, Total time supposet to be around 15:00 to 15:10
1- 2:51 (Aaron put us out at 1:03 for first lap, I thought he said 1:13 so i kicked my 1:12 pace up and hit a 1:10. Way to fast for a first one and me and him were really mad we did this, knowing it would hurt us at the end of the workout and not stay consistent)
200 meter jog
2- 3:04 (pushed it pretty good, stayed strong)
200 meter jog
3- 3:04 (stayed consistent, they are getting tougher and i am working hard)
200 meter jog
4- 3:05 ( around the same good)
200 meter jog
5- 3:05 ( wanted to stay consistent so really bared down and got it)
Total time for workout was 15:09- so hit my goal and that is pretty fast for a 5k. Felt really good about workout, but want to be up with Aaron the whole time. He is a little faster on the track.
200 meter jog and .5 mile cool down
This workout was really good for me, showing that i need to start off slow and push it at the end. Although it kicked my butt, i know it will help alot. Feeling good about these new workouts and Aaron thinks i am doing good. The calve has tightened up, but will keep on working it and baby it.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Did not run today, Was helping with the race all morning, and the calve was hurting. So decided to take it off and just lift weights. Want to be able to get the good workouts in next week and not worry about the calve. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 mile run with Aaron and Eric at a good pace. Calf is back to normal. Feeling good and great run. 1 hr lifting. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 1.25 | 0.00 | 9.25 |
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8 mile easy run, picked it up at the end. Then Cadence.
10X200's
28, 29, 29, 29, 30, 30, 30, 30, 30, 29
Stayed consistent even though we hit a 28 on the first. Shows that i am getting stronger and faster. Went -6 this week improving on my -5 from last week and the 30 second ones were in the really low 30's. I was closer to Aaron today too. Really happy.
Went for a team visit up to SUU all day, it was really fun. Hung out with the guys all night. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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8 mile run at a good pace. 1 hr of our normal lifting. Felt good and getting stronger lifting.
Hard tempo tomorrow so getting ready. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
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Today was our tempo. This is a tough threshold run on a hard course, with some hills and gradual inclines. We thought it was about 12.5 but measured the end and found out it was 12.9. Ran the 12.9 in a total time of 1:09.40 (goal time 1:11) Oops average pace 5:24. The things is though, it felt great and was not to bad. I had to dig deep in some spot, especially on hills, but did it and came out victorious with a better mental and physical aspect to me now. I was really excited for the run and no it is fast. I am excited for what i will be able to do in the future and at foot locker. Great push today, now i get to do slow stuff the rest of the week. This will be the hardest tempo we do, will bring it down the next time. I am in great shape and feeling good, this might work for me at foot locker.
Song in the head today was Put On, by Young Jeezy. It helped me out alot to not think about other stuff in my running. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| At Suu all day checking out the campus at distinguished scholar day. No running. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles in Kayenta felt good. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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PM; 10 mile run with Aaron and Eric, one of our slower runs. Felt good though for Judgement day tommorrow. We are trying to come up with a name for us 3 (like the circle of trust, and Bermuda Triangle) Any ideas anyone?
Big day tommorrow and big lift tonight, felt good and getting stronger. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 0.00 | 3.10 | 0.00 | 5.60 |
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Judgement Day, Big 5k interval workout. Suppose to keep them all at 1:12 per lap.
1 mile warm up. Wasn't feeling totally fresh and great today, but okay
400: 1:08 a little fast, felt good
200 meet jog
800: 2:24 right on pace
200 meter jog
1000: 3:00 right on pace again, Still feeling okay a little tired
200 meter jog
1200: 3:36 right on again. Struggled a little to stay up with Aaron but pushed it out.
200 meter jog
1600: 4:53- suppose to do a 4:45 and tried but could not push it out. Felt mad at myself i could not push it out. Soon realized that i was only 4 seconds off goal with the 1:08 i did first. I feel good about the workout and know i am really really close to being right where i want to be. Thats why i still have 2 weeks left till the big race, to be right their, when it comes. Total time was 15:00. So i ran a 15:00 5k on the track which was cool. It was 10 seconds faster than my 5k speed workout i did last week. I am getting faster and liking it, just need to get a little faster and hit my goals.
1 mile cool down
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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8 mile run with Eric and Aaron. Eric came up with a name for the 3 of us. We will be called the Sphere of Truth. We are the rivals of the Circle of Trust and will dominate them ha.
1 hr of lifting
2 hrs of Basketball with the St. George Police guys. It was fun and funny, they were calling me Alan Iverson. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at the club run. Me and Aaron picked it up at the end and was cruising without even working hard. Holy crap i am in good shape and feeling good. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 1.25 | 0.00 | 13.25 |
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10 mile run with Aaron. Then ran staight to Dixie High School and did are Cadence which we call Haydence now. 10X200's with 100 meter breaks.
31, 29, 29, 29, 29, 28, 29, 29, 29, 29
Went -9 today and stuck with Aaron the whole time. Went -6 last week so increased 3 seconds, last 4 weeks went from -3 to -4 to -6 now -9 and feel better each time. I am getting faster and feeling really strong. The 200's were not even that bad and had alot in me at the end still. I feel like i am going to dominate foot locker. Getting faster each week.
about 2 miles of running tonight at fugitive.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 miles with Aaron on the trails with some exploring on some other trails. 1 hr of lifting |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Aaron is out of town, back in Michigan. So running by myself this week, lets see if i can keep the quality up and hit my times. That will really show if i am ready.
10 miles by myself, felt good and kicked it up at the end. Kept good sturdy pace.
1 hr of lifting at my friends gym, great workout |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles. not as quality today, friend was on his bike so didn't move to fast. Kept a good comfortable pace, but didn't keep consistent pace, which made me mad. Oh well just an easy run for big workout tommorrow and doesn't matter as much. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.75 | 0.00 | 0.00 | 4.00 | 0.00 | 6.75 |
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Last big workout till Foot Locker. 8X800's suppose to hit 230, 225, 220, 215, 230, 225, 220, 210 with a 400 meter jog break inbetween. I was stoked for the workout then got out to the track and saw that half of it was covered with water and I had a headwind on the backstretch that didn't really help me as much on the homestretch and it was still raining. Decieded to do it anyways and see what i could do and have fun splashing throught the water. I would be a challenge and help me if something comes up like this at foot locker.
I took 5 seconds off the times, because that is about how much they were off with the stuff, maybe a little more but 5 is good.
1- 2:31- equivelant to 2:26 a little to fast
2- 2:26- 2:21 still to fast
3- 2:23-2:18still to fast, could not get into a rythm at the begging and was to antsy and running to fast.
4- 2:21- 2:16 almost right on
-9 for the first half then the second half i could not keep it and ran slower, so made me really mad, i need to stop starting hard and have nothing left at the end, getting better with my training helping me keep it though.
5- 2:35- 2:30 right on
6- 2:30- 2:25 right on
7- 2:29- 2:24 a little slow
8- 2:21- 2:16 really slow which made me really mad i could not pull out a faster split
+10 on the second half so all together i wall only +1 for the total time which made me feel good and see that i had an okay workout, considering all the crap in my way for the workout. Still think i am ready for foot locker and know i can push through rough times, I am getting really excited and can't wait to go do something. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Could not find time to get a run in. Felt really mad. Its okay anything hurting will be healed and okay to take one day off. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile run with mom on her bike. Felt bad at the beginning after not running yesterday. Got everything going and decieded to do some hard miles the last two. Felt good and felt pretty strong not to 100 percent though. This whole week has been like that i go off and on on weeks though so next week should be a good week. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 1.25 | 0.00 | 9.75 |
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By myself again tonight. Did 8 mile run on the trails. Felt pretty good. Then went over to the track to do Haydence. I had to do it in front of a girls soccer game, but hey i guess thats okay. Did my 10x200's and went -10 today 1 second faster than last weeks -9. I believe i am ready for this race and can't wait. Felt really good during the workout and had some people asking me about my running and telling me good job and that i looked good, which was really cool.
Happy i pulled out 3 28's in the workout and especially at the end where i used alot of mental force and told myself i would hit 28.
30, 28, 29, 29, 28, 29, 30, 29, 30, 28 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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10 mile run with Aaron then we lifted again.
I am ready for this and am getting excited. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8 mile run. We decieded to put a fast mile in on the gold mile course. We just kept a good solid pace not to fast and pulled out a 5:17 mile. The good thing was that it felt amazingly easy. I believe i am ready. Did some tune up Haydence too. 5X200's did not time them just ran them strong not to fast. I am learning everyday and know what i need to do at foot locker. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Good little 8 mile run with Aaron. Kept it nice and easy. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile run by myself. Put a 1 mile quick paced split in there to keep the legs going. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got to Cali and went to the course and ran the course. It will be a really tough course with the dirt and hills but should be fun and competitive. I felt really really good today. did some strides at the end and stretched. I feel i am ready. |
| | Race: |
Foot Locker Western Regionals (3.1 Miles) 00:17:07, Place overall: 80, Place in age division: 80 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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Well not much to say about this race except i was ready and felt good and just had a misfortune. Went in and did all my warm ups i needed lined up with the tough competition to run the really hilly course and we took off. I was in about 20-30 place (right where i wanted to be) going into mile one when the guy two people in front of me fell to the ground. I ran right in to hime and hit the ground face planting it into the dirt, about 5 other guys fell on top of me and it took us awhile to get up. Once i got up my eyes, mouth, and nose where full of dirt and i was in about 80-100th place. I started to sprint to catch up and that was right at the switchbacks so i put to much effort into the hills so i just kept pushing it with blood dripping down my arm and knees. I kept pushing it and caught some guys and some caught me and crossed the line in 80th place really discouraged and down.
I have been working so hard for this race and was ready, was feeling good and just went down and loss my pace, control, and mentality. I felt i had a good chance and was strong and confident still. I tried to recover but it was just to hard. I knew i had no chance and just fell apart, cause i had no chance once i went down. I guess this stuff happens, just stinks cause i beat the 7th place guy in Boise, and have beaten so many kids ahead of me. I guess i will just have to wait till track and do good in that. I am excited for road racing and track and can't wait to run on flat surface. I am glad i didn't get injured and feel okay cause i could not control this. What i am dreaming for will come, maybe not today, tomorrow, or maybe not even in a couple years, but it will come. I will be patient and still work my butt off and hopefully it will come and i will have that good race.
I am going to run Painters and see what i can do at that and then get ready for a great track season and get some fast times so i can get a good scholarship, keeping my head up the whole way through the trials. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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1st two weeks after foot locker are going to be easy then me and aaron or myself are going to train hard for Painters half and indoor track, but really training through for outdoor track.
8 easy miles with aaron. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling to Provo for visit to UVU no running |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 miles this morning in Lehi. Got to put on the tights and had fun finding a route. When over by Thanksgiving point.
I went to UVU today and really really liked it. I think i might go their if they offer me something good. I really think there team will be a good team, better than Weber, and Utah State and close to SUU in a year or more. I just really like the coaches and team and its Provo which is alot more fun. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It was a blizzard in Salt Lake and we went to the Body Works exhibit which was extremely cool and hung out with family so no running in this cold stuff. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy to moderate 6 on the treadmill. Felt good and did 3 of the miles barefooted. I like doing the tread every once in awhile. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy with Aaron its an easy week. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Me and Aaron went out in a snow storm tonight. It was really fun and crazy. Its fun to run in different weather than usual though. I forgot my tights though so my legs were freezing, felt good though.
1 hr of lifting.
2hrs of B-Ball |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| SNOW DAY! we got a snow day down here. This is my first snow day. So me and my friends took some ladies out sleigh riding and had a blast. Didn't get home till late so did about 3 on the tread. Awesome day. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Did a really fun run tonight. Me and Aaron put on Ski Goggles and short running shorts and ran through the factory outlets, hotels, old navy, and other stores. I got to lead for 5 minutes and make up a fun route then Aaron got to lead for 5 minutes it was so fun and i was laughing the whole time with good stares and comments. I ran really good though and felt great.
1 hr of full lifting routine
2 hrs of Basketball |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 moderate miles on tread in fivefingers | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Working in Vegas helping my dad after work did 6 miles and did pushups and sit ups. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running way to tired from work |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Got home from working and did 10 miles in the dark cold in st. george. Good run except it snowed and rained on me and i was frozen wet by the time i got home |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 1.25 | 0.00 | 7.25 |
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Christmas run was done today with Karinne we did 6 then i did 5 400's on the track. Felt okay just getting back still. Then we went and lifted.
I got an Iron Gym thing for christmas so will be doing alot of push ups, pull ups, dips and stuff to get buff. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile run by my lonesome on my trail good run and felt pretty strong. Just stuffed from all the food. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 mile tempo today went well. Hit a little faster than i wanted to go. Went sub 6 minute mile pace. Really good run. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did not get a run in today. Was feeling sore and back in vegas working at this tough job. Believe me i am getting weight lifting in lifting heavy steel plates all day. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Found a good 3 mile loop and did 3 of them before work today. total of 9 miles. Not the best 9, i was feeling a little crappy and the air quality stunk but got it in and know it will help am not going to miss another day and am going to start working hard again. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile run on 91 good pace felt okay. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2029.22 | 276.88 | 6.50 | 149.90 | 38.90 | 2501.40 |
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