Born in 97', my liver in 74'

Minor knee pain. More Stretching?

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.

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. :) 

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. 

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.

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

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

45 mins with Braydon Lavery in Dimple Dell gully.

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.

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

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

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

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

Hiked to Kolob Arch in Zion National Park.

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

Pepperwood loop.

Alta Ski Resort. 1lap around campground.

Walking miles. Trek pushing handcart.

Walking miles. Trek pushing handcart.

Walking miles. Trek, pushing a handcart.

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.

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.

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

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.

Pepperwood-Wasatch Blvd Loop. 1:05:04

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

Gully longer run.

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.

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. :)

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

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

Ran up Wasatch Blvd and then onto Bonneville Shoreline trail.

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.

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.

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.

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. :)

Easy few miles on the track. Then 2 striders.

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.

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.

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.

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.

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.

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

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

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.

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!

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.

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

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.

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.

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

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.

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.

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. 

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

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

Sick. :(

Best buy loop easy. 6x200m hard effort.

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

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.

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.

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.

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

Best buy loop. Hard

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

Am- 5 miles. A bit too much.

Pm- 7miles. Gully longer run recovery pace.

Easy Pr-meet day.

My goal was sub 12 minutes. Barely missed it.

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

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 :)

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.

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

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.

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

Gully long run from Alta.

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.

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.

3miles and fast 2x200m. 400m recovery.

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

Double Gully Long Run

Best Buy loop plus a little extra.

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

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

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

Lower loop and 4 striders.

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.

Am- 4.5 miles

Pm- 6.5 miles

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

Flat fast race!

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

Lower loop warm up. 3 sets of 4x200m.

Am- 4miles easy 32:56

Pm- 7.23 Gully Longer Run 58:35

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!

Lower loop 4striders

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!

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

Am- easy run with Davis this morning.

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

4miles 6 striders

4miles easy. 4x200m get out pace.

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!

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

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

1.25 cool down.

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.

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!

Jeremy Ranch!

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

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

15min cooldown

State XC meet.

Pepperwood-Wasatch loop. Mile on the track.

Best Buy loop plus a mile on track

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.

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! :)

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

Top of best buy plus track laps.

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!

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! 

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.
 

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.

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

Pre-meet 30mins. 2striders.

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.

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)

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!

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.

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

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. 

40minute run with Reed.

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

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.

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

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.