| 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 | | 63.40 | 5.00 | 0.00 | 0.00 | 6.60 | 75.00 |
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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 | 3.00 | 16.50 |
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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) | | Add Comment |
| | 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 |
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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) | | Comments(2) |
| | 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) | | Comments(3) |
| | 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) | | Comments(1) |
| | 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) | | Add Comment |
| | 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) | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 63.40 | 5.00 | 0.00 | 0.00 | 6.60 | 75.00 |
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