Born in 97', my liver in 74'

Sandy Classic 5k

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Location:

Draper,UT,United States

Member Since:

May 30, 2013

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

2021 PR's

- TBD

 

2018 PR's

Indoor 1600m: 5:59

5k: 22:05

 

Overall PR's

400m:   00:56

800m:     2:14

1600m:   4:58

3200m:  10:39

3mile:    17:16

5k:         17:09

10k:       41:20 (just over 10k, in Dimple Dell gully)

Short-Term Running Goals:

2021

- Train 4-5x per week

- Feel healthy, be happy.

- Build core and practice meditating.

Long-Term Running Goals:

Run a Marathon in Fall of 2021.

 

Personal:

My Mom donated half of her liver to me when I was 6 months old. I have now taken care of it for 24 years. I hope to do so for years to come.

I served a mission for my church in Fort Worth, Texas speaking Spanish 15'-17'.

I am a Senior studying Healthcare Administration at BYU-Idaho.

Alta High School XC & Track 2015 Alumni.

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Ghost Rider 10 (Blue) Lifetime Miles: 176.57
Total Distance
989.98
Saucony Ride 6 (Green) Miles: 549.92Nike LunarGlide 4 Miles: 33.96Saucony Kilkenny XC (Spikes) Miles: 20.23Saucony Shay XC 3 (Spikes) Miles: 23.00Saucing Ride 6 (Orange) Miles: 57.50
Night Sleep Time: 238.50Nap Time: 23.75Total Sleep Time: 262.25Weight: 144.47Calories: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.41

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.82

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
2.31

Minor knee pain. More Stretching?

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, May 30, 2013 at 19:14:22 from 24.10.249.165

I did not know about the liver transplant. You do have a good mom.

Total Distance
4.15

Knees still hurting. I talked to Brittany the school trainer, she said I need to stretch my quads for a full minute each. Also do butterfly stretches and hamstring stretches. Ran with Alta XC. (Davis, Blake, Alec, Jacob A, and Coach K.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, May 31, 2013 at 20:34:11 from 24.10.249.165

Lets talk about your knee a little more tomorrow Ashton.

From Jake K on Fri, May 31, 2013 at 21:47:58 from 67.177.11.154

Take care of all that stuff now before the knee problem escalates. The little stuff like staying committed to stretching, etc will really pay off.

Total Distance
4.28

Woke up didn't want to run today, but I got up anyway to run with the team. I started out with 3mins of stretching in my quads and hams. Warmed up for 5mins in the Dimple Dell Gully parking lot. Set out and took it fairly easy 1st mile 9:30. Stopped to stretch for a minute then my knees were finally warmed up, so I picked it up to 7:37 2nd mile. Hit some small hills and hit 9:30 3rd mile. Last mile picked it up just a bit and ran 8:56. Then did 4 "The Hill" Runs. 

Overall successful day. :) 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Jun 01, 2013 at 18:29:39 from 24.10.249.165

Nice run Ashton. Rest and maybe a little ice on that knee tomorrow.

See you monday!

Total Distance
4.04

Ran today 7:30 to 8:00 minute pace total. Finished with 2 shoe striders and 2 barefoot.

Knee only hurt last mile. Iced my knees then fell asleep so I iced for about 45mins probably not the best thing to do...

Ran with: Blake, Davis, Braydon, Alek. 

Night Sleep Time: 7.00Nap Time: 0.75Total Sleep Time: 7.75Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Jun 03, 2013 at 18:37:35 from 24.10.249.165

Sorry I couldn't make it today Ashton. I'll see you tomorrow.

Total Distance
4.83

Rested a week and got my knee checked out. Turns out I have Osgood-Schlaters. It is swelling of the tendons connecting my shin muscles and my knee cap.

I stretched and heated it up and it felt fine. Just a little bit of a "nagging" pain.

I ran 45mins in the lower Dimple Dell Gully. I was more tired after about 20 than usual. I think it was because I hadn't run in a week.

Night Sleep Time: 8.00Nap Time: 2.50Total Sleep Time: 10.50Weight: 0.00Calories: 0.00
Total Distance
3.71

Ran for 30mins. Ran the state course and a bit more at sugar house park with the XC team.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.11

Ran for 30 mins with Braydon, Davis, Alec, and Jacob. Dimple dell gully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.84

45 mins with Braydon Lavery in Dimple Dell gully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.76

Ran 60 mins at 10:00pm. Not too fun especially without an LED light.

I ran the Wasatch Pepperwood loop which Davis and Icreated over spring break.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

Hiked 1st half of Zion National Park's East Rim.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

Hiked 2nd half of Zion National Park's East rim.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
11.00

Hiked 1st half of Zion National Park's WestRim.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
11.00

Hiked 2nd half of Zion National Park's West Rim. Included Angels landing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
14.00

Hiked to Kolob Arch in Zion National Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

Easy 30 mins just to loosen out my muscles since I just hiked 50 miles with a 30 pound pack.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.20

Pepperwood loop.

Night Sleep Time: 9.00Nap Time: 0.50Total Sleep Time: 9.50Weight: 0.00Calories: 0.00
Total Distance
7.20

Alta Ski Resort. 1lap around campground.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
13.00

Walking miles. Trek pushing handcart.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.00

Walking miles. Trek pushing handcart.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

Walking miles. Trek, pushing a handcart.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, Jun 30, 2013 at 20:04:20 from 24.10.249.165

I'm loving these workouts!

Total Distance
8.37

Started with a 2mile warmup on the track. Then had a 2mile time-trial with the team. My time was about 12:27. I suffered from dehydration and collapsed at the finish and wasn't able to stop my watch so i forgot my time. Talking to the other guys that's what I figure my time was. We then went for a 2mile cool down around the lower loop. I started drinking a lot more water the rest of the day.

I had to walk home from work about 1.5miles in the heat, my muscles were tight for some reason. Maybe more post run cool down stretches?.... so I went for a 2mile run around lower loop sweat probably all the extra water I drank.

Lesson learned for today: 1Drink more water. 2Don't run when its 102degrees outside. 3Get a good nights sleep. 4Wake up earlier to get the energy from breakfast ready to use about time for practice, 20minutes isn't enough.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jul 01, 2013 at 18:38:38 from 67.177.11.154

This is tough weather to get adjusted to... and the first harder workout is always a bear as well.

All the points you made are good ones - follow those things you outlined, and you'll adapt and have a great summer of training.

Total Distance
10.00

It was my second time up at Alta this season. 1st time I was only able to do 2campground loops, but this time I was able to do double. The uphill was difficult, but the downhill rewarding. In total I ran about 1 1/2hours. Afterwards me and the team went for tru moo. Ran into Jacob Crosby on the way home. Recruitment failed, sorry coach.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Jul 02, 2013 at 21:57:35 from 24.10.249.165

That's all right Ashton. Not everybody falls in love with running.

You looked strong up there today.

Total Distance
2.00

Went for easy run around the Storm Mountain Park. Afterwards did 4 striders, preparing for the Sandy Classic tomorrow.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Jul 03, 2013 at 13:00:11 from 24.10.249.165

Try to be there by 6:15 if you haven't registered yet. Give yourself plenty of time to relax and warm-up.

See you there!

Race: Sandy Classic 5k (3.12 Miles) 00:19:43, Place overall: 21, Place in age division: 12
Total Distance
6.50

My goal sub 20. 

Very Humid because of a surprising rain.

I started out a bit too fast some early hills hurt more than they should have. I kept telling my self for the first 2miles I can't run faster I can't. Then something inside me said "What the heck your running with kids wearing basketball shorts you can beat them." for the next half mile I aimed at passing Jacob and right before I passed him I thought "Maybe I can ride him the whole way and pass him at the end." But instead I decided to go for Davis, Brayden, and Conner. I almost had them until Brayden and Conner set an early kick and left Davis and me behind. 

 I ran 19:43.1 and I was only Chicked 2 times.

Night Sleep Time: 6.00Nap Time: 3.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Jul 06, 2013 at 12:52:12 from 24.10.249.165

That's a great race Ashton. You're making great progress.

From Ashton Arndt on Sat, Jul 06, 2013 at 13:19:45 from 65.130.151.240

Thank you. My goal for Draper Days is sub 19:00. Does that sound like a reasonable goal or should I go for a 19:30?

From Rob Murphy on Sat, Jul 06, 2013 at 13:24:10 from 24.10.249.165

I'd go with 19.

Total Distance
8.20

Pepperwood-Wasatch Blvd Loop. 1:05:04

Night Sleep Time: 7.00Nap Time: 0.50Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Total Distance
7.50

1:02:15 maintained about an easy 8min mile pace.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Jul 06, 2013 at 12:52:54 from 24.10.249.165

Great mileage this weekend!

Total Distance
7.53

Gully longer run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
9.52

Am- Ran region course easy. Then did 4x800 5k pace felt quite a bit faster though. It was about a 5:35-5:55 mile pace between them. Splits 2:44,2:35,2:46,2:55.

Pm- Easy run to the Alta track around it a few times, did a core workout. Then headed home. Added 3.82 to my day.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Total Distance
11.88

Alta Ski resort run with the team. Coach Murphy and Krong ran with us. I stayed at the front for about half way up then lost them. My goal was 6 campground loops, and starting my 6th Jake, Kramer, and Murphy caught up to lap me. So I stayed with on the last loop and ran with them on the way down. They pushed me to a hard pace, but I was able to stay with them to the parking lot. It was a good, hard day.

BTW Coach if your reading this I rescheduled my orthodontic appt. :)

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jul 10, 2013 at 12:45:39 from 67.177.11.154

Murphy will be happy to hear that!

Great run today. 6 loops up there, early in July, is solid work. You looked good - keep it going.

From Rob Murphy on Wed, Jul 10, 2013 at 12:48:28 from 24.10.249.165

It's the whole teeth vs. running equation Ashton. You just have to weigh your priorities. :-)

Total Distance
5.29

Sugar house park state course. Threw in 4x200 then 4hard hills. Then ran 2miles testing shoes for Jake Krong.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.13

Don't remember where I ran. I need to blog right after a my runs...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.04

Ran up Wasatch Blvd and then onto Bonneville Shoreline trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.87

Should I enter a time trial as a race report? Ran 47:49 for 6.32 miles. Tried to take Blake down, wasn't quite able to, but I took 3rd (varsity), behind Blake and Kramer ran about 41:00. What kept me going today was to run it with the head the legs and the heart.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Mon, Jul 15, 2013 at 11:52:10 from 66.29.190.63

Great job today!

From Jake K on Mon, Jul 15, 2013 at 18:40:40 from 67.177.11.154

Great job Ashton! Sorry I missed helping you guys out today - my legs were still a little beat up from my races over the weekend. I'll see you up at Alta on Wednesday.

Total Distance
6.32

Garrett Jones and Blake from the 2007-2008 team ran with us at Cottonwood Complex. Mile repeats today, my splits were 5:55,6:13,last one we ran just an 800m about 3:00.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Jul 16, 2013 at 18:22:11 from 24.10.249.165

Be ready to go tomorrow morning Ashton!

Total Distance
7.60

Ran up at Alta Ski resort with the team and Coaches. Ran into Bingham doing their time trial. We stopped and talked for a few minutes. Then continued on our usual run. I was only able to do 2 laps around the campground because I had to be home by 10:30. So I ran down with David West and Zach Gundry.

Night Sleep Time: 6.50Nap Time: 1.50Total Sleep Time: 8.00Weight: 144.00Calories: 0.00
Comments
From Rob Murphy on Wed, Jul 17, 2013 at 18:37:15 from 24.10.249.165

Nice job on the climb up today!

From Ashton Arndt on Wed, Jul 17, 2013 at 18:43:54 from 71.219.87.158

My goal in 2 weeks is to stay with you Jake, Kramer, and Brayden to the top.

Total Distance
4.20

We did 30 second sprints 2xper lap at Sugar House Park. I really worked on my form while running today. Trying to land on my mid foot not on my heels. I realized I need to lift my knees higher when I run, it will bring my foot around in the right position so that I'm not on my toes. My feet also make less noise hitting the pavement, which I lessens the pounding on my knees. A mentally successful day. :)

Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 144.80Calories: 0.00
Total Distance
1.50

Easy few miles on the track. Then 2 striders.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Race: Draper Days 5k (3.09 Miles) 00:19:19, Place overall: 31, Place in age division: 8
Total Distance
6.56

My goal was sub 19. My splits were 5:48,6:07,6:50. Last tenth of a mile at a 6:15. Not fast enough. I took the first mile too fast. I should have taken the first easy then the second and 3rd harder.

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Jul 20, 2013 at 11:53:42 from 24.10.249.165

Good racing today Ashton. Yes, you probably took it out a little too fast but you still shouldn't have dropped all the way down to 6:50 for the last mile.

Some slowdown is normal in the last mile. The key is to remain positive and mentally into the race in the last mile.It's a learning process and you are making HUGE steps in the right direction just by being out there battling.

From Ashton Arndt on Sat, Jul 20, 2013 at 16:20:26 from 71.219.72.50

Thanks. Any mental tricks how not to kill it the first mile?

From Jake K on Sat, Jul 20, 2013 at 16:36:46 from 67.177.11.154

In cross country, you have an automatic reason to stay "engaged and fighting" in the last mile - your teammates are depending on you to pass as many runners as possible and don't get passed by anyone!

In individual races, its good to have some levels of goals (like times) that will keep you motivated to keep pushing.

Like Rob said, just getting out there and getting some races under your belt over the summer will pay off.

From Ashton Arndt on Sat, Jul 20, 2013 at 16:49:55 from 71.219.72.50

Alright. Thanks a ton Jake this will help me much more throughout the season. Nice job today! 15:10!

Total Distance
7.10

I did a 1.78 mile warmup. Then we did another time trial. This time I didn't do as well as last Monday. I didn't drink enough water, and I was feeling sick to my stomach all day afterwards. Which happens if I run dehydrated. My time today was: I hit 27 or so at the hill, and finished at 50:19 at 6th. Last week I hit 29:11 at the hill then finished with 47:49 and took 3rd. I took it very hard trying to stay as a pack with Blake and Kramer.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 144.60Calories: 0.00
Total Distance
5.75

Did 2mile warmup then 2 mile repeats race pace. 6:10,6:15. Then an 800m as fast as the slowest man in the pack. As a team we ran a 2:48. Kramer finished the last 800 in 2:32??? 1.25 cool down.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
Total Distance
14.20

Missed the txt about 6am practice with the team. I thought they were going to Alta Ski resort so I thought I thought I would compensate with a Long run. So I ran up 114thS left on 17thE on dimple dimple dell road. Turned right and headed to Wasatch Blvd. Then ran up to the mouth of little cottonwood. Turned around came home on Wasatch. Kramer told me thats a lot for a midweek run. Lesson learned... The hard way.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Total Distance
6.65

Ran the state course with the team. Then we headed to the Highland Track and ran 5x800m with 5min recoveries. My splits were something like 2:48, 2:46, 2:47, 2:54, 2:38. On the 3rd one Murphy asked me if I was dogin it. I had to admit I was trying to conserve for the last one. It was a great confidence building VO2 max workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.10

Ran up on Dimple Dell Rd then up to Wasatch Bvld. And down to 17th then down on 114th. It's now the Wasatch-Dimple Dell loop. 10.1miles in 1:28:01

Saucony Ride 6 (Green) Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.26

Ran with some family at a 9:46pace for 41:35mns. The slow pace made me very sore.

Saucony Ride 6 (Green) Miles: 4.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.67

Did a 1.34 mile warmup. Then we did a time trial of the Gully Long Run. I ran 6th at 48:19. We ran as a pack until the bridge, then we separated I was sore from Saturday and when I got to the road I mentally started to drop my pace Jake K dropped back a bit to help me out. In other words dropped to push my pace. I was able to run half the hill then walked the rest and made the top at 28:10. I started to pick up my pace since my shins stopped hurting. About the park Davis caught me and was running really hard. I was able to stay within 150m of him to the finish. So I had a strong start and finish. I just need to have more mental toughness the second third of the race.

Saucony Ride 6 (Green) Miles: 7.67
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jul 29, 2013 at 12:46:09 from 67.177.11.154

I think the way to approach this run is to break it up into parts. First part, to the bridge - stay with the pack. Try to relax and save energy, but take advantage of the downhills. Then you have an uphill section to the road, so you have to stay focused there, but once you hit the road it gets a little easier (for a while). The hill is a killer, but the key is to just keep moving. You know once you get to the top, its all downhill, and you can sort of recover while still running on the downhill section.

You did good today. Like you said, its about nailing that middle section. A lot of it is mental. You know you can do it. So next time, I think the road should be your focus. Run that section well, and your time will drop a lot.

From Ashton Arndt on Mon, Jul 29, 2013 at 13:06:55 from 65.130.187.156

Thanks for the great advice! It's encouraging to be coached by knowledgable runners. (Rob Murphy, Jake K) Thanks a ton!

Total Distance
5.90

Ran an easy 45mins around Sugar House Park. The last 10mins, we picked it up quite a bit. Finished with 6 striders. After the workout, we went to Coach's house for Breakfast. Abby made some delicious handcrafted cupcakes for all of us! Thanks Abby!

Saucony Ride 6 (Green) Miles: 5.90
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Jul 30, 2013 at 16:12:04 from 24.10.249.165

She will appreciate that Ashton.

See you tomorrow.

Total Distance
10.68

We had 13 guys come out today! It's funny how most summers our numbers go down throughout the season, but ours are going up. As of tomorrow we are 3weeks from our first meet, the Highland Invitational.

I did about a mile warmup in the Gold Miners Daughter lodge parking lot. So we headed up to the campground. My goals for the day were to stay with Kramer and Jake to the top. I was so close, I stayed within 150m of them. I was able to make it to the top for the first time without stopping. Me and Alek pushed each other more than ever today. When one of us would drop a bit the other would make them keep going. It was great peer pressure. So me and Alek made it to the campground and we did 6 tough laps. He wanted to only do 4, but I got him to go for 6. When we got down to the parking lot we hit 9.5 so I did an extra .25 and 4 striders.

Jacob Allred on the way down threw up out the window. He was very sick. Hope you feel better Jacob.

Saucony Ride 6 (Green) Miles: 10.68
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jul 31, 2013 at 13:29:06 from 67.177.11.154

Great job pushing it out to 6 laps. That's what you guys need to do, keep raising the bar for each other. These runs are really going to pay off.

From Rob Murphy on Wed, Jul 31, 2013 at 15:02:19 from 24.10.249.165

I don't really feel like I'm doing my job unless one person throws up after a hard workout. :-)

You're looking good Ashton. Three weeks... time flies!

Total Distance
5.75

Ran an easy 60 minute recovery run with the team in the lower gully.

Saucony Ride 6 (Green) Miles: 5.75
Night Sleep Time: 7.00Nap Time: 5.00Total Sleep Time: 12.00Weight: 0.00Calories: 0.00
Total Distance
6.31

Did 4track miles at Alta. Then did a lower loop. I was planning on doing 2, but My thighs were hurting quite a bit so I stopped At 6 miles.

Saucony Ride 6 (Green) Miles: 6.31
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Aug 02, 2013 at 13:53:17 from 67.177.11.154

Hey Ashton, did Rob tell you guys where we are meeting on Monday morning?

From Rob Murphy on Fri, Aug 02, 2013 at 13:54:52 from 71.196.207.79

You rule Ashton!

From Ashton Arndt on Fri, Aug 02, 2013 at 14:41:27 from 65.130.187.156

Kind of. But could I get directions to give to the rest of the team so we know exactly where to go?

From Jake K on Fri, Aug 02, 2013 at 14:57:55 from 174.253.160.15

7800 south, 1070 west. There is a parking area on the south side of the road. It's right next to the "river." Tell everyone to be on time and be ready for a good run!

Put that address into google maps and make sure you know where it is.

From Ashton Arndt on Sat, Aug 03, 2013 at 22:03:52 from 65.130.187.156

Did you mean 1070 south, 7800 west?

From Jake K on Sun, Aug 04, 2013 at 08:03:01 from 67.177.11.154

I think that address would be in the salt marshes :-)

This is the spot - it shoes up weird when you type it into google maps apparently - http://goo.gl/maps/Or1xS

Basically just head north from Sandy until you hit 7800S, then turn west and go about a mile past I-15.

From Alta HS, the easiest way is probably to just head up on State Street

http://goo.gl/maps/RboVf

From Ashton Arndt on Sun, Aug 04, 2013 at 19:22:19 from 65.130.187.156

Ok. I know where it is now.

From Jake K on Sun, Aug 04, 2013 at 20:01:38 from 67.177.11.154

FYI my cell is 480-284-2666

Race: Dash for Donation (3.25 Miles) 00:19:52, Place overall: 2, Place in age division: 1
Total Distance
6.35

The course was 2.5 laps around sugar house park. My first mile was a 6:01, It felt good. 2nd was a little harder I ran a 6:12. 3rd a 6:08. And the last quarter mile I ran 91seconds. It was a hard race. But I did much better pacing myself throughout the race rather than dropping 40 seconds.

Saucony Ride 6 (Green) Miles: 4.69Nike LunarGlide 4 Miles: 1.66
Night Sleep Time: 6.00Nap Time: 5.00Total Sleep Time: 11.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Aug 03, 2013 at 21:46:24 from 67.190.84.253

I've done that race a few times. I'll bet it was 3.25 because of all the walkers you had to zig-zag around the last lap.

Good running Ashton.

From Ashton Arndt on Sat, Aug 03, 2013 at 21:52:19 from 65.130.187.156

Haha yep that's probably right. I didn't think about that.

From Jake K on Sun, Aug 04, 2013 at 08:10:27 from 67.177.11.154

Good run Ashton. I did that race last year. It was definitely a good 3.25 miles. And also a tougher course than Draper Days, so I'd say an improvement over the last couple weeks for sure.

From Rachelle on Mon, Aug 05, 2013 at 09:10:31 from 159.212.71.77

Ashton you are awesome and it was nice to meet you! Thanks so much for pushing me Saturday. Are you sure your time is right? I got 19:48 (on my garmin) and I think you were at least 5 seconds ahead of me.

Also just read about your liver transplant. Wow that is incredible. Keep up the hard work and consistent training and good luck this season.

From Ashton Arndt on Mon, Aug 05, 2013 at 12:57:22 from 65.130.187.156

Thank you! I may have stopped my Garmin late. There wasn't really much of an official time. So maybe I was 19:45?

From Rachelle on Tue, Aug 06, 2013 at 10:51:31 from 199.190.170.21

Yeah Ahston I think you must have stopped your garmin late because I think my time is fairly accurate. I bet your last 400 was more like 85-86. You definitely did not lose 6 seconds on me there.

Total Distance
9.90

Ran on Jordan River Parkway. We did an out and back run. The heat really got to many of us. Including me, even though I thought I hydrated pretty well. It may have been that we usually have more shade in the Gully or Cottonwood Complex and it's cooler at Alta.

Other than being H2O deficient it was a hard run in the head. Especially when Kramer and Jake pass you both ways. During my run I didn't know everyone else was strugging until I got back to the car and I saw Davis specifically and others. After practice we went to a local Mcdonalds and drank a ton of water. A ton of it!

Overall it was a rough day. Days like these make you appreciate that it gets cooler throughout the Cross season. #dehydrated #rainydaysandmondays

Saucony Ride 6 (Green) Miles: 9.90
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Aug 05, 2013 at 14:41:12 from 67.177.11.154

It was definitely harder than usual today for everyone. The JRP is hot, and that headwind on the way back was draining. The pace I was running felt like it required a lot more effort than it usually does.

But, like you said, days like this build the foundation where you can really TAKE ADVANTAGE of those nice, cool fall days.

From Rob Murphy on Mon, Aug 05, 2013 at 19:34:57 from 24.10.249.165

Do you know your time for the 9.9 miles?

We will have a fun, easy practice tomorrow.

Total Distance
4.06

Did an easy 20 minute recovery run. Then the team and I played ultimate frisbee. I kept my watch running so I ended up running about 4miles total.

Saucony Ride 6 (Green) Miles: 4.06
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Aug 06, 2013 at 12:59:51 from 24.10.249.165

I like that! Keeping track of Ultimate Frisbee mileage.

See you up at Alta bright and early.

Total Distance
11.50

I woke up a bit late didn't get a great breakfast and forgot my Garmin. But I was able to drop a Gu right before we started and I thought it would be ok because I hadn't run without it in a long time. Later I remembered I wouldn't have an exact mileage.

Even under the circumstances I had a good run. Me and Sperry mostly stayed together and we were able to do 5 loops and a trip back up to the top of the parking lot. Then we headed down and me and Alek both had some stomach problems so we pushed it a little harder so we could be done. 

You may ask how the Hawks compare up to other teams? I believe when the Alta High Varsity Team steps to the line on August 22nd at 5:40pm they will be prepared for a gruling match between rivals of all state qualifications. You can't forget a highly anticipated, first ever contest (of any sport) between Alta and Corner Canyon. Overall it will be a fierce, ferocious and most of all fast race. This course is a quick 2.8 or so miles. One thing for sure is this race will set an abundant amount of high school PR's.

Saucony Ride 6 (Green) Miles: 11.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Aug 07, 2013 at 17:12:12 from 24.10.249.165

Quick nutrition tip if you wake up late..

Banana, half a bagel with some peanut butter. Takes about 2 minutes and digests quickly.

Drink something and slurp a Gu a few minutes before you start and you're good.

Total Distance
6.84

Started with a 4.34mile warm up at SHP. Then we ran 8x400m on the most tactical part of the course. My splits were as follows: 76, 74, 75, 77, 78, 77, 79, 74.

It was a really hard workout. I was able to push through it and run a consistent pace. Nothing better than having a hard morning workout and feeling accomplished the rest of the day.

I plan on running a 10miler tomorrow. Hopefully I can wake up since I have slept in more than I should have 3 days this week. 

Saucony Ride 6 (Green) Miles: 6.84
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Aug 08, 2013 at 11:30:53 from 67.177.11.154

Good workout today, especially coming on the heels of the Alta run.

From Ashton Arndt on Thu, Aug 08, 2013 at 11:36:11 from 65.130.210.183

I have a feeling this is only the beginnning of more sprint workouts this season. But thats ok. I welcome the challenge to hang with the strong and fast (sprinters) we have like Kramer, Brayden, and Alek.

Total Distance
10.76

I ran the WPX (Wasatch-Pepperwood extended). Which tacks on a lower loop and some laps on the track.

Saucony Ride 6 (Green) Miles: 10.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.50

I ran to Bell canyon reservoir. I had heard it was a good workout. It turns out it was more hiking than actual running.

Saucony Ride 6 (Green) Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
0.00

Sick. :(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.20

Best buy loop easy. 6x200m hard effort.

Saucony Ride 6 (Green) Miles: 7.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.00

Alta run. 3 laps. Hard coming back from being sick. 1hr13mins.

Saucony Ride 6 (Green) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, Aug 15, 2013 at 21:49:39 from 24.10.249.165

You probably got sick at the perfect time. It will boost your immunity a bit and make it less likely you will get sick during the season.

Paperwork?????

Total Distance
8.06

Saucony Ride 6 (Green) Miles: 8.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
12.58

Saucony Ride 6 (Green) Miles: 12.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.37

Saucony Ride 6 (Green) Miles: 8.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.54

First day of School which means hot, hard and fast workout. We ran 1mile warm up then 1 mile at max effort.I ran 5:32at 7th place. We then went straight into a 2 mile recovery on lower loop. When we got back we went straight into another mile at max effort I was running 2nd at the 400m at a 5:38 pace. 6 guys dropped from 5:15 range to 5:50? WTF I kept yelling for them to catch me but they wouldn't so ran the 800m and was told to stop because we weren't running hard enough.  Me and Blake finished with a 2 mile cooldown around the track and a .75 walk.

Saucony Ride 6 (Green) Miles: 7.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Aug 19, 2013 at 18:14:03 from 174.106.30.39

Keep working hard, Ashton. I wish I could be there on Thursday... But I won't be back from my trip until Friday. Give it a great effort to start off the season on the right note. Good luck.

Total Distance
6.16

Today was a much better workout. With cloud cover and better hydration, as a team we tore up the track. We started with a 1mile warmup then did 10xFlying 40's with 800m recovery. We ended with a 800m cool down. Overall a challenging and successful day.

Saucony Ride 6 (Green) Miles: 6.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.90

Am- 4 miles on track and lower loop. 400m barefoot jog and 4 race pace 100m barefoot strides.

 

Pm-3 mile warmup 2x800m at race pace. 400m cooldown.

Saucony Ride 6 (Green) Miles: 8.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Highland Invitational (2.9 Miles) 00:18:11, Place overall: 179, Place in age division: 179
Total Distance
6.00

Don't have too much time, I have 6am practice and I'm goin gto bed. So ill write about it tomorrow.

Saucony Ride 6 (Green) Miles: 1.20Saucony Kilkenny XC (Spikes) Miles: 4.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Aug 23, 2013 at 18:39:44 from 76.27.39.129

Good start, Ashton.

Total Distance
7.00

Best buy loop. Hard

Saucony Ride 6 (Green) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.50

Probably the last time at Alta Ski Resort this year. Wasn't the best run for me today.

Saucony Ride 6 (Green) Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
12.00

Am- 5 miles. A bit too much.

Pm- 7miles. Gully longer run recovery pace.

Saucony Ride 6 (Green) Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Aug 28, 2013 at 22:42:27 from 24.10.249.165

Why do you have a zero for Tuesday?

Total Distance
5.16

Saucony Ride 6 (Green) Miles: 5.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
2.00

Easy Pr-meet day.

Saucony Ride 6 (Green) Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: AF Grass Relays (2 Miles) 00:12:02, Place in age division: 54
Total Distance
5.50

My goal was sub 12 minutes. Barely missed it.

Saucony Ride 6 (Green) Miles: 3.50Saucony Kilkenny XC (Spikes) Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.00

Bear Lake with family went with my cousin on a run.

Saucony Ride 6 (Green) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.73

The workout was 10x400m. My splits were 71, 71, 72, 71, 74, 76, 81, 74, 69.5  I ran with Varsity. On the 9th one coach Murphy said we didn't have to do a 10th if 6 of 7guys ran sub-70. Jacob Allred fell behind so I knew I would have to finish it off. I made it with a dive into the line. I wouldn't have made it if Murphy hadn't moved the cones a yard closer :)

Nike LunarGlide 4 Miles: 5.73
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pre-Region (3 Miles) 00:19:32, Place overall: 40, Place in age division: 40
Total Distance
6.00

Ran a pretty well paced race. Had a hard time breathing from excessive saliva. Even though it was hot. I think I was Dehydrated. :/ My goal for Murray Invite is to go sub 19.

Saucony Ride 6 (Green) Miles: 3.00Saucony Kilkenny XC (Spikes) Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.00

2miles on the lower loop, 4x100 on track 300m interval jog.

Saucony Ride 6 (Green) Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Murray Invitational (3 Miles) 00:19:23, Place overall: 83
Total Distance
6.00

2mile warmup 1 mile cool down. After 5restarts I got a bit tired but Ran in top 10 for 1st mile, then lost it mentally...dropped 76 places. Didn't finish strong enough either.

Saucony Ride 6 (Green) Miles: 3.00Saucony Kilkenny XC (Spikes) Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.20

.7 mile warmup then did gully long run recovery pace with the team.

Saucony Ride 6 (Green) Miles: 7.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
9.00

Gully long run from Alta.

Saucony Ride 6 (Green) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.43

We did a 2mile warmup and then 4x600 max effort 15 rest. Walk jog about 800m between each interval. My splits were 1:40, 1:43, 1:46, 1:42. This was a very dificult workout, so we got pretty lucky with the weather being overcast. I feel that this workout will help my kick, and overall strength.

Saucony Ride 6 (Green) Miles: 4.00Saucony Kilkenny XC (Spikes) Miles: 3.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Sep 10, 2013 at 21:37:42 from 67.177.11.154

Nice work today Ashton

From Rob Murphy on Wed, Sep 11, 2013 at 06:06:56 from 24.10.249.165

It looks like you all ran well Ashton. We will be doing a longer run in the gully again on Wednesday.

Total Distance
9.00

Gully Long run from Alta again... pretty sore. Oh and I reunited with an old friend today. We really hit it off, we haven't met for a while...His name Advil.

Saucony Ride 6 (Green) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.65

3miles and fast 2x200m. 400m recovery.

Saucony Ride 6 (Green) Miles: 3.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Heriman Invitational (3 Miles) 00:21:56, Place overall: 56, Place in age division: 56
Total Distance
5.58

Very Rainy and Muddy. Definetly one of the more fun races.

Saucony Ride 6 (Green) Miles: 1.58Saucony Kilkenny XC (Spikes) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
13.00

Double Gully Long Run

Nike LunarGlide 4 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.07

Best Buy loop plus a little extra.

Nike LunarGlide 4 Miles: 7.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.05

2 mile warmup. 3x1600m each my splits were 5:30, 6:03, 6:09. I dropped quit a bit after the first one.

Saucony Ride 6 (Green) Miles: 7.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
9.00

Alta Ski resort 49 degrees. It was perfect running weather.

Saucony Ride 6 (Green) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.32

3.6mile warmup then 6x200m. First 4 at 1600m pace 34-36s. Last 2, 31s, 30s.

Saucony Ride 6 (Green) Miles: 5.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Sep 20, 2013 at 14:53:46 from 67.177.11.154

Good luck tomorrow Ashton

From Ashton Arndt on Fri, Sep 20, 2013 at 23:32:53 from 67.2.128.142

Thank you!

Total Distance
2.60

Lower loop and 4 striders.

Saucony Ride 6 (Green) Miles: 2.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, Sep 22, 2013 at 20:19:08 from 24.10.249.165

Nice to see you posting Ashton.

From Ashton Arndt on Sun, Sep 22, 2013 at 20:40:12 from 67.2.128.142

I try, it doesn't happen everyday.

Race: Wasatch Invitational (3 Miles) 00:19:20, Place overall: 11, Place in age division: 11
Total Distance
8.00

Saucony Ride 6 (Green) Miles: 5.00Saucony Shay XC 3 (Spikes) Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.86

We did a warmup jog up  to the gully about 1.25 miles.

Then ran with Jv on the Gully long run. Murphy had us start 3mins earlier than varsity to see how many people the varisty kids could pass.

I ran mostly by myself through the run. Hit the top of the hill in 27:32. I was the only Jv runner not passeed by Varsity. It was a great run and ran 46:42.

Then did cooldown 1.25miles.

Saucony Ride 6 (Green) Miles: 8.86
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Sep 23, 2013 at 20:31:59 from 67.177.11.154

Nice work. Way to hold them off!

Total Distance
11.00

Am- 4.5 miles

Pm- 6.5 miles

Saucony Ride 6 (Green) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Sep 24, 2013 at 21:18:15 from 24.10.249.165

There's no substitute for putting in the miles! It ain't glamorous but it's essential.

Total Distance
3.81

Jog up to gully, 4x400 including "the hill"

Saucony Ride 6 (Green) Miles: 3.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.92

Saucony Ride 6 (Green) Miles: 4.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Nebo Invitational (3 Miles) 00:17:42, Place overall: 40, Place in age division: 40
Total Distance
5.03

Flat fast race!

Saucony Ride 6 (Green) Miles: 2.03Saucony Shay XC 3 (Spikes) Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
14.50

Jeremy Ranch with the team and Coach's Murphy and Krong. Beautiful, chilly run!

Saucony Ride 6 (Green) Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.50

Lower loop warm up. 3 sets of 4x200m.

Saucony Ride 6 (Green) Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
11.25

Am- 4miles easy 32:56

Pm- 7.23 Gully Longer Run 58:35

Saucony Ride 6 (Green) Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.93

1.87 warmup, race pace 800m. Rest 30mins, 400m race. Rest 5mins, 400m race.

Splits: 800m 2:25; 400m 65s,65s

Very productive strength workout!

Saucony Ride 6 (Green) Miles: 3.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
2.50

Lower loop 4striders

Saucony Ride 6 (Green) Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Park City Invitational (3 Miles) 00:17:59, Place overall: 120, Place in age division: 120
Total Distance
5.50

Ran in varsity race as the 19th man.

6:05 first mile split, 6:03 second, and 5:51.9 :)

This was my first full 3mile XC course to break 18:00 so I am very happy with my performance!

Saucony Ride 6 (Green) Miles: 2.50Saucony Shay XC 3 (Spikes) Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.50

6miles at liberty park. Then 3 at tempo pace. 1.5 cool down.

Saucony Ride 6 (Green) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.62

Am- easy run with Davis this morning.

Pm- 4x400m on region course. Splits: 70,72,71,70

Saucony Ride 6 (Green) Miles: 8.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.33

4miles 6 striders

Saucony Ride 6 (Green) Miles: 4.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.03

4miles easy. 4x200m get out pace.

Saucony Ride 6 (Green) Miles: 5.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: 2013 Region 3 Championships (3 Miles) 00:18:10, Place overall: 9, Place in age division: 9
Total Distance
6.50

Ran in the Jv race with Conner Nance, Jacob Allred, Aaron Wright and Isaac Murri. Conner took 1st, Jacob 7th. I took 9th. Ran a true cross country course PR of 18:10. Felt very good about my race and my finish. I felt like the workout on Monday helped me run the hills more efficiently!

Saucony Ride 6 (Green) Miles: 0.50Saucony Shay XC 3 (Spikes) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Oct 11, 2013 at 06:12:02 from 24.10.249.165

I love the approach you're taking to this Ashton. We will be counting on you next year a lot more.

Keep running with us OK? If you feel like maybe you need a break until Monday, that's fine too.

From Jake K on Fri, Oct 11, 2013 at 08:10:49 from 67.177.11.154

Great run Ashton. Such a big improvement this year!

From Ashton Arndt on Fri, Oct 11, 2013 at 13:13:15 from 163.248.33.220

I will keep running with the team all the way through South West and the off season!

Total Distance
10.00

Gully long run. Plus some longer laps around granite park.

Saucony Ride 6 (Green) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

1.75 warm up. 4x400m max effort. My splits were 67, 68, 67, 68.

1.25 cool down.

Saucony Ride 6 (Green) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Oct 13, 2013 at 16:28:29 from 67.177.11.154

Ashton - I just heard what happened. You doing OK?

From Ashton Arndt on Sun, Oct 13, 2013 at 17:31:05 from 67.2.142.162

Yes I am doing good under the circumstances. lortab helps. :)

Total Distance
0.00

Didn't go yo school today. Recovering from my car accident Saturday night.

The team came and talked with me for a few minutes, it was nice to see them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
0.00

No running today either. :/

This is the longest I've gone without running in a loooong time. I don't even remmeber the last time I took 3days off!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Oct 15, 2013 at 17:13:26 from 24.10.249.165

You will return refreshed and energized.

From Jake K on Wed, Oct 16, 2013 at 13:37:14 from 67.177.11.154

Obviously a forced break for these reasons isn't the best thing, but you'll definitely come back refreshed and ready to roll again.

Total Distance
7.00

Saucony Ride 6 (Green) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
12.00

Jeremy Ranch!

Saucony Ride 6 (Green) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

Saucony Ride 6 (Green) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.00

30min warm-up. 800m, 2x400m max effort.

Splits: 2:29, FR; 62s FR, 64s FR

15min cooldown

Saucony Ride 6 (Green) Miles: 4.00Saucony Shay XC 3 (Spikes) Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

Saucony Ride 6 (Green) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
2.00

Saucony Ride 6 (Green) Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.60

State XC meet.

Saucony Ride 6 (Green) Miles: 4.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
9.50

Pepperwood-Wasatch loop. Mile on the track.

Saucony Ride 6 (Green) Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.50

Best Buy loop plus a mile on track

Saucony Ride 6 (Green) Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.00

Jog to gully 8xhill plus 100 sit ups, 50 or so pushups.

Jog back 8x200m hard not straining

Very succesful workout! These workouts gain mental toughness and strength.

Saucony Ride 6 (Green) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
14.00

Am- Morning run with the team. 6 track miles

Pm- Best Buy loop with 1mile on track.

Great running today! Getting ready for NXN SW every day has been bigger and bigger confidence building days! :)

Saucony Ride 6 (Green) Miles: 7.50Nike LunarGlide 4 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Oct 30, 2013 at 20:47:22 from 67.177.11.154

Glad to hear things are going well, Ashton.

Kandis is doing lots of planning for the transplant games... the idea was tossed out there that maybe I'd be able to make the trip w/ the team next summer :-)

From Rob Murphy on Wed, Oct 30, 2013 at 20:49:03 from 24.10.249.165

It was 6.25 by my Garmin this morning Ashton.

From Ashton Arndt on Sat, Nov 02, 2013 at 00:37:21 from 97.126.242.133

Rob- Thanks! I'll fix it.

Jake- That sounds awesome! It would be fun. I talked to her today at a press conference and she is pumped for it. I'm getting excited for it!

Total Distance
7.00

2mile warm up. 2x1600m splits 5:26, 5:32. I was very happy with my times. 2mile cool down.

Saucony Ride 6 (Green) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.50

Top of best buy plus track laps.

Saucony Ride 6 (Green) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.50

Liberty park- 4 lap warm up 2 hard 2 easy. For the 2 laps hard I hit 18:01. On the cooldown Luke Peskedra passed us that was pretty cool!

Saucony Ride 6 (Green) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
12.00

I hit 500miles on my shoes today, its about time for some New Ride 7's! :)

Am- 6.5 jogged to practice then ran on track and around Alta.

Pm- 5.5 2mile warm up then 10x400 minute recoverys. This was a challenging workout. Splits: (75, 75, 72, 74, 75) (75, 74, 74, 74, 76)

These splits were definetly more consistent than the 400's done on September 3rd about 2months ago. They were about 1.2 seconds slower on average today than they were 2 months ago. 73.2 vs. 74.4 however today we did 10 not 9.  Big confidence building workout! 

 

Saucony Ride 6 (Green) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Nov 04, 2013 at 19:35:10 from 67.177.11.154

I like that BOLD font - both the splits and the take home message! Consistency is key. Great workout.

From Rob Murphy on Mon, Nov 04, 2013 at 19:43:26 from 24.10.249.165

Just become a high school biology teacher and cross country coach Jake. You were born for it!

From Ashton Arndt on Wed, Nov 06, 2013 at 19:04:25 from 97.126.242.133

I agree with Rob! Just make sure it's not a Head Coaching job, So you can stay at Alta! :)

From Jake K on Wed, Nov 06, 2013 at 19:50:19 from 67.177.11.154

I want to coach the shirtless football team

Total Distance
9.00

60 mins of running around the Alta track. Today was a very tough mental workout.

I was able to push through it and finish 9miles.
 

Saucony Ride 6 (Green) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
11.75

Am- 6.63 Around the school and track. Also ran to practice and home. This added about half a mile.

Pm- 5.12 Today we did 4x800. Splits: 2:35, 2:37, 2:36, 2:39 1mile cool down.

Saucony Ride 6 (Green) Miles: 11.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Nov 06, 2013 at 20:44:20 from 24.10.249.165

You've made some incredible progress this year. You are an example of what consistent hard work over the long term can do. You should be proud of yourself!

Total Distance
6.00

Am- 5.5mile run plus 8striders ran to practice and home.

Saucony Ride 6 (Green) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.80

Pre-meet 30mins. 2striders.

Saucony Ride 6 (Green) Miles: 3.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Nike SouthWest Regional (3.1 Miles) 00:18:02, Place overall: 94
Total Distance
8.00

I have been really busy lately and haven't posted in the past 2weeks. But I'm getting back into it! I was really happy with my race. The race atmosphere was awesome! Alta took 10th in the championship race! I ended being our no. 8 guy which I am really happy about.

The race was very difficult because the rain filled up the ditches we ran through 4times. It made the whole course muddy and slowed every one down.

My race was hard. I got out fast with Jacob and hit the mile in 5:25, and felt a little fast but not too fast so I slowed just a little but stayed with the pack around me. I hit the 2mile in 11:15 making my 2nd mile a 5:50. My last Mile was good I hit 3/4 of a mile left and start picking kids off one by one. I hit the 3mile in 17:28. And finished in 18:02.

Splits: 5:25, 5:50, 6:13.

Saucony Ride 6 (Green) Miles: 2.00Saucony Shay XC 3 (Spikes) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Nov 27, 2013 at 09:22:57 from 199.190.170.22

Really awesome year Ashton. Your improvement since the summer has been pretty spectacular. And I really think you are just getting rolling.

Happy Thanksgiving!

Race: Utah Human Race (3.1 Miles) 00:18:42, Place in age division: 5
Total Distance
6.00

I threw up last night after choking on some food. (This happens more often to me more than most people.)Didn't run this week so I mostly ran this race tempo And for fun! It turned out to not be a ton of fun by the end once I threw up again crossing the finish line. I only have five words left with this Report, I lost to Lucy Biles...(18:02)

Saucony Ride 6 (Green) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, Nov 28, 2013 at 13:43:29 from 24.10.249.165

Lucy is pretty good.

Do you chew your food?

From Blake Bennion on Thu, Nov 28, 2013 at 16:09:50 from 66.29.190.63

Hahaha, that would probably help

From Ashton Arndt on Thu, Nov 28, 2013 at 18:03:47 from 174.23.244.133

Oh you know coach only sometimes when I feel like it. It just depends. :)

Total Distance
2.00

Easy lower loop today. First day back! I'm super excited to get back into it! IndoorTrack starts when we get back from Christmas break on Jan. 6th!

 

Saucing Ride 6 (Orange) Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Dec 16, 2013 at 20:53:48 from 67.177.11.154

Nice... put in some good miles over XMas break and you'll be rolling once indoor starts.

Total Distance
3.00

Some snowy track laps and lower loop making about 3. I went to the wieght room and did 50box jumps and 50 sit-ups. Good day a bit sore from the box jumps already though.

 

Saucing Ride 6 (Orange) Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.50

Saucing Ride 6 (Orange) Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.00

Vimeo strength training video then 30yds of lunges. 4miles with Blake, did 75pushups and 45 box jumps ran an extra mile.

Saucing Ride 6 (Orange) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.50

Ran 4miles with Blake and Reed. Strength training: 50 push-ups, 150 sit-ups, 30yds of lunges, 15 box jumps. Then an exta half mile. 

Saucing Ride 6 (Orange) Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

Saucing Ride 6 (Orange) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.00

40minute run with Reed.

Saucing Ride 6 (Orange) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.50

Wasatch Pepperwood loop. The day was fantastic great Christmas run!😃

Saucing Ride 6 (Orange) Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Dec 25, 2013 at 14:26:34 from 24.10.249.34

Merry Christmas Ashton!

I'm not reading anything here about your core/strength training??????

From Ashton Arndt on Wed, Dec 25, 2013 at 16:50:30 from 67.2.209.88

Thank you! I thought I posted it on Monday but I did 150 sit-ups 50 push-ups, 50 box jumps and 30yds of lunges!

From Rob Murphy on Wed, Dec 25, 2013 at 17:02:54 from 24.10.249.34

Nice work grasshopper.

From Ashton Arndt on Wed, Dec 25, 2013 at 18:12:36 from 67.2.209.88

Thank you master! I try my best to follow your instruction!

Total Distance
5.50

Ran at dimple dell with Reed. We did strength training afterwards with excercise and medballs plus some push-ups and sit-ups some squats then ran home about a mile.

Saucing Ride 6 (Orange) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

Some long long treadmill miles at the gym. Ran some 4 striders outside!

Saucing Ride 6 (Orange) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.50

Ran the firehouse loop. In a very slow 40 mins. I then did 150 sit-ups and 60 push-ups! Then 30 yds of lunges. I was happy I could even do 60 push-ups!

I was pretty achy on my run because I went snowboarding on Saturday and didn't run, I think I'm done snowboarding because it's effecting my running. 

Saucing Ride 6 (Orange) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Dec 30, 2013 at 15:46:47 from 199.190.170.24

Switch to skiing :-)

I skied about 300 days during the 3 winters before I got serious about running... I think I've maybe gotten in 20-25 days the last two years total, and I'm at a big fat ONE day so far this year.

From Ashton Arndt on Mon, Dec 30, 2013 at 16:30:01 from 67.2.187.155

I actually was thinking that plus everyone in my family skis so yes it is time to switch!:)

From Jake K on Mon, Dec 30, 2013 at 16:32:01 from 199.190.170.24

And then when Coach Murphy buys a house at Deer Valley you'll be able to visit and won't be banned from the mountain b/c you're a boarder :-)

From Ashton Arndt on Mon, Dec 30, 2013 at 16:37:24 from 67.2.187.155

Yes then we will meet at his house in the summer for running and skiing in the winter! :)

Total Distance
989.98
Saucony Ride 6 (Green) Miles: 549.92Nike LunarGlide 4 Miles: 33.96Saucony Kilkenny XC (Spikes) Miles: 20.23Saucony Shay XC 3 (Spikes) Miles: 23.00Saucing Ride 6 (Orange) Miles: 57.50
Night Sleep Time: 238.50Nap Time: 23.75Total Sleep Time: 262.25Weight: 144.47Calories: 0.00
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