| 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 | | 56.70 | 5.00 | 0.00 | 6.00 | 6.00 | 73.70 |
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| | 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) | | Comments(1) |
| | 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) | | Comments(2) |
| | 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: 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. | | Comments(1) |
| | 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) | | Comments(2) |
| | 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) | | Add Comment |
| | 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) | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 56.70 | 5.00 | 0.00 | 6.00 | 6.00 | 73.70 |
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