Born in 97', my liver in 74'

Byu Indoor Meet

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAshton Arndt's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20132014201520162017201820192020
15% off for Fast Running Blog members at St. George Running Center!

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
1158.43
Saucing Ride 6 (Orange) Miles: 204.75Adidas Glide Boost (white) Miles: 534.53Brooks Rival MD T&F (Spikes) Miles: 8.50Mizuno Sayonara (Blue) Miles: 138.25Adidas Glide Boost (Black) Miles: 162.35
Night Sleep Time: 172.00Nap Time: 5.00Total Sleep Time: 177.00Weight: 0.00Calories: 0.00
Total Distance
4.50

I wasn't feeling well on Tuesday or Wednesday so I didn't run.

Half an hour run plus some strides. 

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
8.00

An hour of running plus the Vimeo workout. Lunges 75 push-ups.

Saucing Ride 6 (Orange) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.75

Run Out at the Olympic Oval we did 22 laps a few we opened up on and ran a bit harder. After the run we did some drills and some strides. I was getting excited talking about the Byu Indoor meet and Murphy reminded me that we should be looking towards outdoor season not the indoor. He said the indoor season is just training for the outdoor season. My first goal is to break 5:20 in the mile. It should be an achievable goal since I got my 5k 1st mile split down to 5:25 down at Nike SouthWest.

Saucing Ride 6 (Orange) Miles: 6.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
9.00

2.5 warm up before practice. 12 min hurdles, vimeo adapted workout for indoortrack sprinters;) Me and Davis then did 6.5 on the best but loop. We kept an 7:30-8:00 minute pace the whole time. Then we opened the last half mile uphill up. 

I was exhausted at the end of the day because I went and played some basketball with my dad. Overall a great day for strength training. 

Saucing Ride 6 (Orange) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.50

Did a 1.5mile warm up. Then did some warm up drills with the sprinters. We then ran the best buy loop plus a little neighborhood loop above the school so that equaled 8 miles. In total 9.5 for the day.

Saucing Ride 6 (Orange) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Thu, Jan 09, 2014 at 17:52:10 from 66.29.190.63

Nice run! don't forget the warm up with the rest of the track team, I put that as 1.25.

From Rob Murphy on Thu, Jan 09, 2014 at 20:13:45 from 24.10.249.34

Great day Ashton. Keep it up!

From Ashton Arndt on Thu, Jan 09, 2014 at 22:23:56 from 67.2.162.238

Thank you to both of you!

Total Distance
6.00

Saucing Ride 6 (Orange) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.50

Saucing Ride 6 (Orange) Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.00

Went to the oval ran a warm up partly with Bingham then did 5x400. Splits: 64,74,70,72,72

The 400s were supposed to be at our outdoor track 1600m goal lap split. My goal was 74 translating to a 4:56. After I heard 64 on my first one I didn't realize I had that much speed at this point in the season on the track no spikes at the oval. So I backed off a bit.

Saucing Ride 6 (Orange) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jan 16, 2014 at 12:07:52 from 199.190.170.28

So one at 800m pace and then the rest a little quicker than 1600m pace. Pretty good Ashton!

Total Distance
7.25

Gully long run. Pretty muddy and icy. 

Saucing Ride 6 (Orange) Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Byu Indoor Meet (1 Miles) 00:05:18
Total Distance
4.00

Ran a good quality race. I'm happy with my time! 1second off my PR!

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
8.00

2mile warm up then 6x400 with 1lap walk jog. The first 4 were at 3200m race pace, then the next 2 were at 1600m race pace.

Splits: 82,80,80,80. Then for the 1600m pace 73,72.

It was a good day tempo/pacing workouts are my favorite to run! Productive workout!

Saucing Ride 6 (Orange) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Utah Distance Challenge (2 Miles) 00:11:04, Place in age division: 2
Total Distance
6.50

Ran a great race! I PR'd and took 2nd in the end. I had to lead for the 3rd,4th and 5th laps because of the slow pace and I wanted to break 11. The winner a kid named Conner from Lehi hung off my right should for the 4th and 5th laps, I tried I position myself almost in lane to so that he would pass me on the inside but he was smart and ended up drafting behind me then passed me on the 2nd to last lap. I stayed with him the next lap and a half. But he was able to pull away from me and go sub 11.

 

Saucing Ride 6 (Orange) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
11.00

We did a progressive 80 minute run today, we ran around draper out first mile was around 8:45 then I was able to drop down to 6:30. It was a fun run until we hit highland and I had to shut up on the hills. :)

Saucing Ride 6 (Orange) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.25

2mile warmup 5x600 at 3200m pace. Splits: 2:00, 2:00, 2:00, 1:59, 1:58. Did a core workout then a 10 minute cool down jog.

Saucing Ride 6 (Orange) Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

Ran best buy loop

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
9.50

Had so serious digestive issues today nevertheless I got the 70minutes in.

Saucing Ride 6 (Orange) Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
0.00

No run today.

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

Dumping buckets today, very cold run.

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
8.00

Gully long run time trial I yet again improved my time! I ran 43:35 placed 6th. I felt really good today. After the Big Hill I realized I was running faster without ease i attribute that to my lack of cork work in the past. Because I have been busting out push-ups and sit-ups this week. 

Track started Monday and it has been great so far lots of new kids joining and running distance. I'm excited for track season to see how we can improve as a team we are already the fastest team in Alta History, and making leaps of improvements everyday!

Saucing Ride 6 (Orange) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sun, Mar 02, 2014 at 17:19:39 from 66.29.190.63

Nice job man!

Total Distance
10.00

Porter Rockwell trail 5out 5back. Kneaded French toast afterwards!

Saucing Ride 6 (Orange) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.50

Warm up,best buy loop. Then did core work.

Saucing Ride 6 (Orange) Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.50

Best but loop again! I think my IT band is starting to hurt, I'm not sure if that's it. I stretched it after my run and I will today with a foam roller before my run then evaluate how it feels after practice. It was probably best that I didn't do the track workout.

Saucing Ride 6 (Orange) Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
11.00

I did a mile warm up then headed up to the Gully with tht rest of the team and did 10.

It was not a very fun day for me. I was feeling ok for about half the run until we started doing laps around Granite Park, My IT band started bugging me and I had to slow down considerably. I finished the run without injury or getting lost so thats a positive. My IT band mostly hurts on Dimple Dell road and on downhills. On the downhills I have to favor my right leg, which will catch up to me eventually if I don't fix it now.

I have been stretching, icing and Ibuprofen-ing (just a bit). Im not quite sure what else to do about it.

Saucing Ride 6 (Orange) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Mar 06, 2014 at 09:35:59 from 199.190.170.21

Ashton - you need to roll out the tissues all around the IT band (not right on where it hurts) to break up the adhesions that are likely causing the pain. Either use a rolling stick or a foam roller. I have an extra rolling stick that you can borrow until you get it sorted out. Let me know.

From Ashton Arndt on Thu, Mar 06, 2014 at 17:05:54 from 97.126.246.246

I have been using a foam roller to stretch out the main portion of it. Trainer told me the pain radiates to different areas not just on the IT band.

I will try stretching out different areas around it and get back to you on how it feels.

From Jake K on Thu, Mar 06, 2014 at 17:09:24 from 199.190.170.21

Foam roller is best, glad that you have one. Roll everywhere on your legs (quads and hamstrings), your butt/glutes, etc.

From Ashton Arndt on Fri, Mar 07, 2014 at 11:51:21 from 163.248.33.220

Thank you!

Total Distance
6.50

I did a 3.5 mile warm up. Then did 8x200m at mile goal pace. I was hitting around 35-37s. My IT band wasn't hurting as much today, I even didn't take Ibuprofen. I'm going to look up different ways to strengthen it. 1Mile cooldown, 4barefoot striders.

Saucing Ride 6 (Orange) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.00

2mile up then 4 very very almost too easy miles. But it will keep me fresh for the time trial tomorrow.

Saucing Ride 6 (Orange) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Gully long run time trial (6.5 Miles) 00:42:46, Place overall: 4
Total Distance
9.00

PR!

Saucing Ride 6 (Orange) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
12.00

Hard workout! We warmed up to the bottom of dimple dell road then ran 5 hills at 3200m pace. Then ran though the top of the gully and back to Alta.

Saucing Ride 6 (Orange) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Mar 12, 2014 at 20:21:03 from 24.10.249.34

That was a hard workout.

Do your homework!

Total Distance
4.00

Ran on my new Adidas Boosts today! They felt like heaven running. Murphy gave some great advice to new runners and remainders to experienced ones. 

Adidas Glide Boost (white) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.50

I was very ready and excited to have another hard workout today. We did a 2 mile warmup and some striders. Then we ran 4x800m at 3200m goal pace. After that we did 4x200 at 32s.

Coach Murphy, asked me to elaborate more so I will! 

On the first 800 me and Jake were 5 seconds too fast 2:31 that one felt good. The second was a bit harder since we only had 2minute recovery. The 2nd 800 I ran a 2:35. The 3rd was almost the failing one I ran a 2:42. I was able to recover and ran the last one in 2:40. So if it was a straight 3200 I would have ran a 10:28.... I think if I did my mental math right! So I have some room to improve! 

The 200s I ran 30, 32, 32, 32!

Adidas Glide Boost (white) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Wed, Mar 12, 2014 at 21:02:09 from 204.14.22.58

Good job Ashton!

Total Distance
9.00

9 in the gully.

Adidas Glide Boost (white) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.00

3 mile warm up then for the workout we did 3x600 at 2:00-2:04 pace. Then we did 3x200 at 37s pace. 3x500 in 90-94s and finally 3x200 in 32s.

Splits: (3x600;1:59,2:02,200)(3x200;37s,35s,37s)(3x500;93s,92s,94s)(3x200;32s,32s,32s)

It was a challenging workout mostly because my mind wasn't totally on the Track today, I've been having some issues with friends and kids on the team. Mostly just how I act around them and how they react to it. I can be very rude a lot of the time and I have been trying to be nicer to everyone I come in contact with. However it is such a habit it's hard to break and stop something you have been doing for so long.

Im ready to change and be nicer to people not only for others sake but because it makes me feel bad about myself. I have talked to Blake about it and he had been helping me out quite a bit. THANK YOU SO MUCH! 

Oh and CONGRATULATIONS TO CONNER MANTZ! That was one he** of a race!

Adidas Glide Boost (white) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sat, Mar 15, 2014 at 00:12:46 from 204.14.22.58

Good job today! I know you can change, and I'm glad to help in any way I can :). You're going to develop and grow a lot as a person and runner this year!

From Clayto Potato on Sat, Mar 15, 2014 at 12:49:34 from 50.160.9.125

Hey, nice job!

Total Distance
10.50

Ran through the gully today and on some roads in cottonwood heights. It was a Colder day today but it was very good! Me and Murphy talked about the possibility of going to an Altitude camp in Boulder, Colorado. I'm all for it! It will be a great training and a great team building experience!

Adidas Glide Boost (white) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Mar 15, 2014 at 14:02:28 from 174.251.209.243

Solid week of training, Ashton!

Total Distance
6.25

An easy 4 miles then we hopped on the track and did 4x100m at 90-95% effort with 300m walk jog in between.

1 mile cool down. I'm preparing for my meet on Wednesday, I couldn't blog this on Monday because I was so busy getting things done for Prom, End of the quarter business, and the Ap reveiw study guide! But I'm feeling good for this meet I think unless coach tells me otherwise or the weather is bad I will run the 3200m and the 800m. If the weather is good I will be aiming for 10:45 and 2:15.

Adidas Glide Boost (white) Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.00

3 mile warm up then 4 laps on the strait 100m's we ran at 800m pace. Then did a 1mile cool down.

Adidas Glide Boost (white) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Tri-Meet Wj,Brtn,@Alta (2 Miles) 00:11:28, Place overall: 6, Place in age division: 6
Total Distance
8.00

I was ready to go sub 5 and sub 11 today. That didn't quite happen like I wanted it to. I was on pace in my 1600m for the first 2 laps then on the 3rd I dropped 2 seconds so I picked up my pace, or thought I did... I was really tired, I haven't raced in 6 weeks and I now understand how important it is to maintain your speed and your racing mind set. I ended up running 5:10

 In the 3200m I did better but not much, I ran 11:28 so I didn't hit my goal, but I ran better than I did my 16 so I was happy-er..... Happier, more happy.

Didn't do a good enough cool down after the 3200m. I was very very sore the next day.

Adidas Glide Boost (white) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.25

Mile warme up then best but loop. Not a great day for me. Im stressed and realized I was very rude to everyone I came in contact with for no reason it's been a long week and I need sleep.

Adidas Glide Boost (white) Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.75

Pre-race I feel good for tomorrow.

Adidas Glide Boost (white) Miles: 4.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Running of the Leopards 5k (3 Miles) 00:16:59
Total Distance
7.00

Very fun race! And I PRed! ;) This race had many firsts. First time to break 17:00mins, first time to beat coach Murphy in a race, and first time to seriously scare Blake in a race (in fear of me beating him.) 

Blake was sleeping for quite a while, even once we hit the track until he heard me about 15m behind him. He looked back then he took and 2nd take and almost fell over starting to sprint I couldn't quite catch him, but I haven't come that close to him in a race since the Gully last summer! I'm very excited this season I believe I can do a lot, like coach Murphy told me, that I didn't think possible before!

Adidas Glide Boost (white) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Mar 26, 2014 at 12:09:51 from 199.190.170.31

Way to beat Murphy (by a lot)!!

Keep aiming high.

Total Distance
7.50

Ran the through the gully to "The Hill"bee ran it 5x hard. My Splits: 2:00; 2:02; 2:05; 2:07; 2:11. 

I'll be honest, I wanted to cry after the 4th one. 

These hills are so hard but I know we will benefit from them more than we know right now.

Adidas Glide Boost (white) Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Mar 25, 2014 at 09:30:17 from 163.248.33.220

Really? Because you guys seem so happy when you're running them.

From Jake K on Tue, Mar 25, 2014 at 10:09:02 from 199.190.170.22

Good work Ashton!

From Ashton Arndt on Thu, Mar 27, 2014 at 09:17:25 from 163.248.33.220

Oh coach you know me happier than a child in a candy shop.

Total Distance
12.25

Am- An easy 4.25, 2x around the lower loop.

Pm- Easy recovery run I think it was about 8 miles total.

Adidas Glide Boost (white) Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.00

3mile warm up then we did 6x200m at mile goal pace. We did a mile cool down afterwards.

My splits were.... Splits: 32, 34, 35, 35, 34, 35

The workout felt pretty easy. I could have definetly run faster on ALL of them, but I paced it correctly on all of them except the first was too fast.

I'm excited for Pineview! Coach put me into the 3200m and just informed me I will also be running the mile. It will be fun but challenging trying to break 5:00!

Adidas Glide Boost (white) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.25

Woke up very early this morning couldn't fall back asleep. So I went on a run around 5 since I was already planning on running at 6 I just did it a bit earlier.

It was a bit cold I wore gloves and a beanie to cover my ears. I finished with 4 striders up and down my street. I kinda guessed the distance, I need to figure out how many houses 100m is. Advisory period is pointless does anyone else agree?

We made it to St. George about 10:00pm. We will be able get a good night sleep since we are only rooming 2 per room and 1 per bed!

Adidas Glide Boost (white) Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: PineView Invitational (1 Miles) 00:04:58, Place overall: 66, Place in age division: 8
Total Distance
6.00

I finally broke 5 mins!! I will write more about it tomorrow!

My official time was 4:58.42 I have been working so hard towards this goal for a few months. I hit my splits a bit fast the first 2 laps. 71, and a 73 making me at 2:24 the 3rd lap I hit 3:47, 2 seconds slow. I had to really pick it up the last lap to hit it. the last lap I ran a 71!

 During the race: 

We started in alleys, there was 4 of them 2 lanes each. I was on the inside of the 2nd one. The gun went off and the kid next to me bolted out in front of me and cut me off, and the 3rd guy was rubbing my shoulder so I had to run a bit aggressive from the very start. I was able to break free a bit before the break line knowing that I needed to get out fast and couldn't get boxed in.

Since was about in the middle of the pack for marked time. I was in about 5th or 6th place for about 2 laps, I stayed pretty consistent with positioning until on the backstretch of the fourth lap 2 kids surged and 1 of their coaches yelled at them to "close the gap" (they cut me off). The one kid moved in so quickly I kicked the bottom of his shoe 2x He moved a little bit, but I needed to start my kick so I kicked him again, and finally he moved enough that I could start moving. I'll be honest I felt a little bit dirty by kicking him but he cut me off and neither of us were injured so I've rubbed it off already.

On the last 100m we were about 4:39-4:40. When I unleashed my last effort about 75m away from the finish, all I could focus on was that the 3200m tomorrow didn't matter, and that I was going sub 5:00 today. Me and 2 kids from the school down south (the school that cannot be named) were all right together at the finish. Campbell(Jr) ran 4:58.09 and Austin(Fr) ran 4:58.56 I finished right in between them. It was all our first time to go sub 5!

High-Fives all around.

Adidas Glide Boost (white) Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Mar 29, 2014 at 19:33:25 from 67.177.11.154

Congrats Ashton!!!

From Ashton Arndt on Sat, Mar 29, 2014 at 23:32:15 from 97.126.246.221

Thank you so much Jake!

From Burt on Mon, Mar 31, 2014 at 13:58:26 from 184.101.112.24

Awesome job, dude! I only broke the 5 min. mile once in high school (4:59). Had another 5 flat. I wouldn't feel bad about kicking someone if they cut you off. My first non-high school 5k was while I was in high school. This guy in the 30-40 AD cut me off. I elbowed him to get back around him. That was over 20 years ago and it still makes a great story. So, kick, elbow, steal toilet paper, whatever it takes. 20 years from now, you'll thank me.

Race: PineView Invitational 3200m (2 Miles) 00:10:39, Place overall: 50, Place in age division: 8
Total Distance
7.00

I'll write more when I get home, but I finally broke 11!! Even faster than I thought too!

 Pre-Race: 

I felt very good and fresh for today. I've developed a warm-up for my self that has proved to work in warm weather, It could be different in cold weather. It is a longer slow warm-up so it should, but I will just have to see when it comes.

25-35minutes before the race I do 3-5 laps, whatever feels good. Sip some water, do another lap then do the "team" warm-up drills. With about 10-15 minutes away from race time I do another 2-3 laps. Sip and spit water to prevent cotton mouth during race. I then put my racers/spikes on and do an additional lap in spikes then do 2-4 striders depending on race speed/length. Sip and spit water and then Im ready to race.

I used this on my 1600m and my 3200m this weekend at PineView and I had the best race Ive ever run and my fastest 1600m time.

 During the Race: 

This time I started out in alley 4 on the inside again. I was getting up to the line when I realized at the last moment possible being on the inside, I needed to get out fast other wise I would get boxed in again. So I got out fast, but not too fast for a 3200m race. We hit the break line and I moved in slowly and before I knew it, I was setting the pace out front. I wasn't too far out front, but I was out front. Making sure I wouldn't get passed or boxed in I sat in the middle to outside of lane 1.....for three laps. I couldn't help it. The pace felt fine and noone was passing me so I just figured I was one of the fastest in my heat. 2 runners passed me on the fourth lap. They were on the same team and they surged quite a bit so I guessed it wasn't real.

We hit the mile a bit fast and thats when I realized I might have made a bad move leading. I've run the 3200m many times, you would think you've learned how to count especially when they have a stand that says what lap you are on, and a bell lap. Nevertheless on the 6th lap I thought it was the 7th and I started to move. I finally realized that I had an extra lap which forced me to keep that pace and in the end was probably the reason I ran so well. I was passed by about 6 people on the last 250 I almost caught up to one by the end but couldn't quite catch him. 

Kramer helped me so much with the racing aspect of the race he ran to each side of the field every lap. Also other coaches kept calling "You're sub 10:30 pace, you're sub 10:30 pace!" And if I was 1 second faster per lap, I would have had it!

Post-Race:

Kramer, Davis, Andrew, Garrett Marsing and even Rory congratulated me. Kramer said if I worked on me kick and closing speed I could have had the race. It was the best race I have run not just by time but by the way I ran it. 

"A race is a work of of art that people can look at and be affected in as many ways as they're capable of understanding." -Steve Prefontaine

Adidas Glide Boost (white) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Mar 29, 2014 at 17:33:18 from 24.10.249.34

Nice job Ashton - on both races. I'm so happy for you!

From Ashton Arndt on Sat, Mar 29, 2014 at 23:31:35 from 97.126.246.221

Thank you coach! I wish you could have been there to push me even more!

From Jake K on Mon, Mar 31, 2014 at 13:46:53 from 199.190.170.29

Great weekend of racing, Ashton. I'm impressed! Keep it up.

Total Distance
5.00

2 mile warmup 2x{3x800m} at 5000m goal pace. So we ran 2:40's. My splits were 2:38; 2:40; 2:42; 2:43; 2:43; 2:48.

Back to back hard workout Mondays... It was soooo hard on the last 2. The last one all I could see was the back of my eye lids for 90% if the time. Very very hard.

Adidas Glide Boost (white) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Mon, Mar 31, 2014 at 18:06:22 from 204.14.22.58

Way to push through it!

From Ashton Arndt on Tue, Apr 01, 2014 at 09:48:53 from 163.248.33.220

Thanks Blake, you were killing it out there today!

Total Distance
8.00

Very cold wet run for most of the time we had about 10 mins of sunlight. I can still barely move my fingers typing. 

I'm entered in the 3200m and the 1600m at the Alpha invite on Thursday and Friday. I'm excited what more I can do! 😊

Adidas Glide Boost (white) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.50

4 easy miles and some striders. I drive over to the Tri-meet at Jordan to encourage and time some jv runners. They did pretty good for the cold conditions. Cubby ran 4:47 for the mile and about 10:44ish for the 3200m with no one really pacing him. Some other great performances by zach, chandler, Conner and new freshman Dillon!

Adidas Glide Boost (white) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.20

Ran the wasatch-pepper wood loop in 1:03

Adidas Glide Boost (white) Miles: 8.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.00

Ran with cubby and read for the workout. 8x400m Splits: 73,71,72,73,75,74,73,73

Adidas Glide Boost (white) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.00

I decided to do an hour out on the track. I did 2mins hard, 3mins easy. It was pretty tough staying on the track that long. It hurt my it band a bit but it will be fine.

Adidas Glide Boost (white) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
0.00

No run today, I work from 8-6:30 in the heat... I needed a break

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.50

Warmed up a mile then Ran an easy 4miles. 4 striders, 2 track, 2barefoot. Did core routine.

Brooks Rival MD T&F (Spikes) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Jv region 3 mile (1 Miles) 00:04:59, Place overall: 9, Place in age division: 9
Total Distance
6.00

I started in almost last place the first lap then started to really push hard passing people, group by group until I got up to the main pack which had about 5 Bingham kids and A copper hills kid or 2. I pushed passed them at about 1000m to 1100m with my eyes on jake, and that where I made my mistake, I should have waited another 100m to 150m to pass them because at about 1490m to 1520m they caught me and eventually 2 caught jake. Basically, I have found out how I Race Best. Start slow then increase the pace more and more through the end of the race. I HAVE TO START SLOW. If I don't then I don't have enough energy to finish strong. I don't know if this is just how I race the 1600m best or if it's how I should race every race. We will see if you have advice I would love to hear.

Pretty good race, I could have run better if I had run more the week before. In my 2 mile I later ran 11:25. On the last lap I really did not have to try as hard as I thought I would have to to beat the kids from Bingham and Jordan who were on my tail.

Im going to start my break now and hopefully post more and more consistently during cross-country!

Adidas Glide Boost (white) Miles: 3.00Brooks Rival MD T&F (Spikes) Miles: 3.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, May 14, 2014 at 15:30:11 from 199.190.170.24

Sub 5! Nice way to finish off the spring!

Other than the 800 meters, pretty much all races are best run off even or negative splits.

From jtshad on Wed, May 14, 2014 at 15:58:12 from 141.221.191.225

Congratulations on a strong couple of races.

I agree with Jake. It is hard to be patient but if you start smart and have the heart and drive to know you are stronger than you think you can find another gear at the end of a race.

Keep up the great training.

From Jake K on Wed, May 14, 2014 at 16:02:14 from 199.190.170.24

Read this after you are done w/ finals :-)

http://www.sportsscientists.com/2009/10/pacing-strategy-and-limits-to-performance/

From Ashton Arndt on Wed, May 21, 2014 at 11:36:36 from 163.248.33.220

Thank you to both of you! :)

Total Distance
0.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.00

Today will be the first day back to Cross Country Training. I'm really excited! 148 days until state. We have 4 returning varsity runners Davis, Blake, Cubby, and Chase. This means that's someone is going to have to step up and be THE 5th man. I plan on being that 5th man however it's not going to come easy. We have a few potential kids who will make me fight for it.

My goal is simple and attainable take 3rd place at state. I'm order for this to happen we need to have 5 guys all under 16:30 and a collective team time of 1:20:50 based on last years results. I think this goal is definetly within reach, it depends wether we choose to reach out and grasp it.

You can't race fast, if you train half fast. ;)

Pm- 3 easy miles then core work. It was very tough.... But I will build into it! I also pushed the pace a bit. 

Opening social/banquet was tonight at Rock Creek Pizza. It was really good! We have quite a few more girls this year! Maybe having them train with us will get more boys out ;)

Adidas Glide Boost (white) Miles: 3.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, May 27, 2014 at 12:05:41 from 163.248.33.220

Pizza. 6:00. Be there!

From Jake K on Tue, May 27, 2014 at 12:14:47 from 159.212.71.199

"it depends wether we choose to reach out and grasp it."

Well said, despite the obvious spelling error :-)

You are going into the summer with the right attitude. You'll have ups and downs, the key is don't let the down days be the boss. Do something every day that brings you closer to the goals - all the little stuff matters, and that stuff is truly up to the choices you make.

There is something really awesome about setting a big goal and then systematically working towards it, step by step. You find out a lot about your character (as a person, not just as a runner) in that process.

From Ashton Arndt on Tue, May 27, 2014 at 15:06:34 from 163.248.33.220

Murphy- I will be there!

Jake- Darn auto correct... :) Thank you for the advice!

Total Distance
4.00

Top of the best buy loop with Davis plus 1mile on the track. Finished in exactly 30mins... It was pretty slow. We did core after wards. We are gonna be wrecked if we keep doing core everyday!

Saucing Ride 6 (Orange) Miles: 4.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Total Distance
4.25

Barely squeezed in a run today between study hall and the T&F banquet. I was still able to get 4 miles in they were pretty fast partially because I stayed around the track, but that was ok. Afterward I did core with almost no rest between reps which turned out to be very challenging as well as beneficial as well as hell. But it will benefit me in the long run as well as my team.

Congrats everybody on their awards! Especially Blake for receiving Inspirational athlete! I honestly did not see that one coming at all! Especially from Doug, he notices more than we think. Congrats!

Adidas Glide Boost (white) Miles: 4.25
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, May 29, 2014 at 21:49:02 from 24.10.249.34

You're pretty inspirational too Ashton.

From Ashton Arndt on Fri, May 30, 2014 at 09:59:56 from 163.248.33.220

Thanks coach for all you've done this year!

Total Distance
7.25

Another tough run getting back into XC shape. Me Blake and Jacob Allred ran the gully long-er run. We finished about 57 minutes.

Me and Blake had some good talks on the run. Me and Blake are currently rowing the same direction as far as goals go. There are still oars left and we need at least 5 more guys to hop on board and we can start moving! As long as everyone is positive and rows together We can accomplish anything this season!

Adidas Glide Boost (white) Miles: 7.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Total Distance
9.00

Treadmill run at Lifetime Fitness Center. Just got a family pass so I decided to tak advantage of it in this heat. I adjusted the incline to 1.5% and set it to 7:30 pace the whole time. Should have gone 1 hour later as I was leaving the preclassic came on snbc, instead I watched rubgy. I Did core afterwards.

I went to the An allergist on Wednesday and my primary dr on Friday and found out that I'm not eating right. I need to get more balanced meals with all the right portions and all the right foods. Still working through the allergies, I'm going to be tested in the next 2 weeks to find out what I'm allergic to. From there they can plan "treatment" as they call it or basically allergy shots. My hope is that once I get that out of the way I can truly focus on my running.

I'm getting a lot stronger. Since Tuesday I have been busting out the core work and plan on continuing throughout the season. I feel a difference in my running! I was only planning on doing 8 today but I said what the heck I feel great so I did an extra. With core work I not only feel stronger, I look stronger. As I stride, my upper body is building more and more. Hahaha I do understand that I can't be too big up top, but I have no worries at this point. I'm really excited for interval workouts this summer. I want to build up my kick and my speed which Is what I need as well as serious mileage. Consistent 70 mile weeks is what I'm looking for.

Adidas Glide Boost (white) Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sat, May 31, 2014 at 22:17:17 from 204.14.22.58

Good run! You will have to tell me about what you learned about eating better!

Total Distance
10.63

Am- Woke up at 5 today to get a morning run in. I ran Dimple Dell rd up to Wasatch and down wasatch. I need to find a better 10 miler because the wasatch down hill is killing my knees. Mostly my right one. I probably won't run this afternoon. But I will do core work.

Time to take some Ibuprofen.

Adidas Glide Boost (white) Miles: 10.63
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Jun 02, 2014 at 14:00:15 from 163.248.33.220

Warm up gradually, stretch, avoid hills for a while, find some soft surfaces. And don't be afraid to take a day off.

From Ashton Arndt on Mon, Jun 02, 2014 at 18:25:08 from 75.169.25.190

Ok sounds good!

Total Distance
10.00

Went to lifetime ran 6miles and started feeling very sick so I went to the restroom then headed home. If I feel better later I will do 4 around the neighborhood.

ok so half an hour later I sucked it up and ran 2 laps on the track and the Warrior loop. Which equalled 4. Then did core work.

Adidas Glide Boost (white) Miles: 10.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Total Distance
7.00

Am- Gully Long run! Finished decentlly in 48 minutes. Blake, Davis, and Cubby did a little extra gathering some newbies.

Pm- I decided to go to Wasatch and bought some Racing flats for the summer and had a good talk with Aaron. Afterwards I Went to Lifetime and did a glute and lateral workout.

Adidas Glide Boost (white) Miles: 7.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Total Distance
9.25

Am- I couldn't make it to practice because I had work at 9. So I woke up at 6 to eat then ran at 7. I Ran to the bridge via Porters Trail. Ended up being 7.25 back to my house. Its alot better to run on porters rather than 13th east because theres NO TRAFFIC! Except walkers and bikers.

Pm- I ran 2 miles around LL breaking in my new Sayonara Racing Flats. I loove them! I will wear them out this summer from holiday 5ks and the Transplant Games of America in Houston... yes it will be very hot!

Adidas Glide Boost (white) Miles: 7.25Mizuno Sayonara (Blue) Miles: 2.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jun 27, 2014 at 09:48:13 from 159.212.71.173

It will only be like 100 degrees w/ 95% humidity in Houston! :-)

I hope they run the longer track events at night!

From Ashton Arndt on Fri, Jun 27, 2014 at 11:34:52 from 97.126.237.134

Unfortunately they aren't that smart...:/

Total Distance
9.00

Am- Ran up at Alta today. First time of the season is always very tough! I had a good time though! We will be running at the gully tomorrow!

Adidas Glide Boost (white) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
9.00

It was a really good run in the gully today i did a mile warmup. We started with 10 minutes more of warming up then 40minutes of fartleks 2mins hard 3 easy. 10 minutes cooldown. Fairly hard workout for the first week. 

Mizuno Sayonara (Blue) Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Race: Wasatch-Pepperwood Loop (8 Miles) 00:56:29
Total Distance
8.00

Am- This morning I decided to run the Wasatch-Pepperwood loop hard/for time. My goal was to go under 1 hour. I started out on the uphill of 114th I made it to the 1.5 mile point in 11:00 minutes pretty quick uphill. I reached the top of Pepperwood before I started heading down in 30:20. The whole run I was working very hard, it was a tough run but I went 3:30 under my goal so I was happy. 

Adidas Glide Boost (white) Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Jun 27, 2014 at 11:26:24 from 24.10.249.34

Nice run Ashton!

From Ashton Arndt on Fri, Jun 27, 2014 at 11:29:52 from 97.126.237.134

Thank you! Is this roughly how fast most my runs should be? Maybe a little slower? I felt like this type of run helped me a lot more because of the pace I ran it in.

From Blake Bennion on Sat, Jun 28, 2014 at 10:42:00 from 204.14.22.58

Good job! Next week lets jump the mileage to 60+. I'm going to get 55 this week.

Race: The Spartan Beast (13.1 Miles) 03:14:59, Place overall: 282, Place in age division: 7
Total Distance
13.10

So my friend Luke's brother needed another guy on his team for spartan on friday night, so I said I would do it! No big deal right? Wrong this was my actual first Half Marathon. Adding 25 obstacles into it didn't help my case. 

This was probably the toughest overall thing I have ever done. The running wasn't too hard but throwing in 30 burpees because I couldn't lift a 100lb bag, that took a toll I failed maybe 6 of the obstacles. But still was able to finish first on my team by maybe 20 or 30 minutes.

I'm not going to say "It sucked" as I usually do because it was enjoyable. I had tons of fun even though it was challenging. They haven't posted the times yet so I put in a random time in. I will put my time in when it shows up on the website, probably later today.

Update:

I got a 3:14:59 and took 282nd Greg Greenwood ran 2:48:39 and took 72nd. Yes coach Lt. Dan would have died as well as myself if I was the one trying to save him. ;) I actually had to raise the 100lbs bag up 25ft on a pulley and back down without dropping it to clarify. :)

Adidas Glide Boost (white) Miles: 13.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, Jun 29, 2014 at 12:30:52 from 24.10.249.34

So basically, unlike Forrest Gump, you wouldn't be able to carry the wounded Lt. Dan off the battlefield?

From Jake K on Mon, Jun 30, 2014 at 08:06:57 from 159.212.71.200

This is a race report I was not expecting to see! :-)

Total Distance
10.20

Am- Dimple Dell Gully run with the team. I had the team do a 1.2 mile warm-up loop then Blake, Davis, Read and I ran the gully longer run with a little extra up top at the park equaling 9 miles.

Our workout was to do 9 miles in 72 minutes. Thats 8 minute pace. Through the bottom of the gully we were a little slow between 8:10 and 8:20, but thats normal then on the road and at the park we picked it up quite a bit. So we dropped down a little bit through top section. We didn't drop much since we finished in 69:29.

Up at the park we got into a really stupid argument about whether to do more laps up top or more laps at the very end. It was pointless and fortunatle we resolved it pretty quickly. Like Murphy said we have to have consistent positive thoughts so we can have consistent good training days.

I am very excited for The Sandy Classic this friday! I'm even more excited for the Transplan Games they start next friday! I leave next Wednesday. My Uniform looks really good thanks to Jake!

Adidas Glide Boost (white) Miles: 10.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jun 30, 2014 at 10:48:40 from 159.212.71.200

Good run.

All I did was make sure you got RUNNING singlets and not WRESTLING singlets! Apparently a lot of people associate singlets w/ wrestling... and that probably wouldn't be a great look for a distance race :-)

From Ashton Arndt on Mon, Jun 30, 2014 at 11:17:28 from 174.52.11.80

That would have been my communication mistake. :) Thanks!

From Rob Murphy on Mon, Jun 30, 2014 at 11:34:38 from 24.10.249.34

Take a picture of the uniform and post it on your blog.

Nice run today.

Total Distance
7.00

Just a few miles and Ultimate Frisbee

 

Adidas Glide Boost (white) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
9.00

9miles up at Alta. Blake, Davis and I gave everyone the workout since coach couldn't be there. (Moritorium) is that how you spell it?

Adidas Glide Boost (white) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Sandy Classic 2014 (3.1 Miles) 00:18:40, Place overall: 12, Place in age division: 7
Total Distance
7.00

I had a great race! For the first race of the season it wasn't to bad. I now have something to improve upon and I know where to start. I went to Bear lake after the race and boated for 2 days. So since its sunday I just got my AP scores... Take a wild guess at my score.

Mizuno Sayonara (Blue) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, Jul 06, 2014 at 19:56:43 from 24.10.247.181

3.5?

From Ashton Arndt on Sun, Jul 06, 2014 at 21:24:18 from 174.52.11.80

Nine. I got a dos.

Total Distance
9.00

Run through the gully not a great day.

Mizuno Sayonara (Blue) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Jul 07, 2014 at 18:52:36 from 24.10.247.181

It was 9 miles Ashton.

Total Distance
6.00

Jogged the region course and some ultimate frisbee.

Adidas Glide Boost (white) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Alta Time Trial (5.4 Miles) 00:38:24, Place overall: 4, Place in age division: 4
Total Distance
8.00

Time trial up at Alta Ski Resort. The race distance was 5.4miles up around the campground and back down.

It was tough on the way up but on the way down I pushed so hard it hurt just as much. But in a different way. I was able to pass Cubby on the way down, He gave up affter he realized he couldn't catch Blake. Its a good start for the many Alta time trials to come this summer. I need to work on the uphill section. 

Im headed to Texas tonight so I wont be at practice for a week and a half.

Adidas Glide Boost (white) Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Jul 09, 2014 at 14:21:15 from 24.10.247.181

Good luck and have fun Ashton.

From Jake K on Wed, Jul 09, 2014 at 16:55:43 from 199.190.170.21

Have fun in Houston!

From Rob Murphy on Fri, Jul 11, 2014 at 09:16:54 from 24.10.247.181

When are we going to be getting some updates on your trip?

Total Distance
0.00

Driving to Houston Long day

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

More driving....

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

Very tough coming back to Altitude, my knees ached quite abit.

Adidas Glide Boost (white) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
14.00

For some reason if I hit the Backspace and another key, not sure which, It deletes the current post I am writing. This is making me mad especially when I put alot of thought into certain posts.

Anyways I did the Double gully with Davis, Coach Murphy and Rory Linkletter. We did 14 miles and I did a little extra because I thought we were supposed to do the longer run the 2nd time.

Pretty tough day coming back to altitude and hills from flat, Sea level Houston.

Adidas Glide Boost (white) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.00

Warm up 4 miles. 4x800m 5k pace. Then 2 mile cool down.

It was tough because for the first time this summer i didn't wake up 2 hours early to eat. I had to settle with a Cliff Bar 30mins before.

Adidas Glide Boost (white) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
2.50

Easy 2.5 miles and some striders. Pre-Race for Deseret News 10k.

I ended up being able to register for the race! Too bad I am the only one from Alta running it.

Adidas Glide Boost (white) Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Jul 23, 2014 at 15:34:10 from 24.10.247.181

It will be a great one tomorrow. Get to bed early and get to the starting line early. I'll see you on the line!

From Ashton Arndt on Wed, Jul 23, 2014 at 15:50:42 from 174.52.11.80

See you there coach!

Total Distance
0.00

This is going to be a very optimistic post.

So this is my first post since the Deseret News 10k. I have been in a blog slump. I also havent had my whole heart in running since then. Everything from work, to family, to vacation. I haven't made blogging a priority.

Sooo Highland, yea, a week and a half away. TBH... I'm not ready I don't think anyone on Alta is. Even Blake as much as he says he is, isn't because of Injury. 

Coach isn't the happiest with us. We need to Improve. If we don't we will fail our goals. We need to come together as brothers and run for eachother. 

There is a big difference between 1st and 5th at state. Right now we are definetley not 1st but we also aren't the worst. 

This isn't meant to be negative. This is all meant to be a wake up call, a late one, that we need to get in gear and run for whatever motivates us the most. For me I run to prove to anyone and everyone that even a 17 year old kid with a Liver Transplant can live a normal life. In fact not only live a normal life, but I can live a life of importance and meaning.

Running isn't everything. School isn't everything. Family isn't everything. Church isn't everything. Friends isn't everything. You have to find the balance between everything. It is a very hard task to accomplish. I'm working towards balancing it as well as improving in each of those areas.

Like Kramer Morton said "Running, Singing, SBO, those are things I DO; but that is not who I am. I am a Disciple of Christ." He taught me a lot about how to be a better person. That is what the ultimate goal of running should be. "To be Forever Strong on the field so you can be Forever Strong off it."-Larry Gelwix

Bringing everything together: This season isn't about championships for me. This season is about preparing myself and my brothers to be the best they can be in everything they do. On the course and off it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Aug 11, 2014 at 11:35:09 from 24.10.247.181

Everyone who was at practice this morning is feeling a lot more positive Ashton. You should join us!

Blake's injury is just fine and I think he'll be ready on race day.

Total Distance
11.00

Run in the gully with Blake, Davis, Zach, Chase, Cubby and Read.

Adidas Glide Boost (white) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.00

1.5 mile warm-up plus some striders.

The workout was 10x400 at 75-80 seconds with less than 1minute rest. It was a great workout! Me and Davis hit 78, 79, 80, 80, 79, 78, 80, 80, 81, 78. So we hit the splits pretty well. The 81 was the gut check plus a bunch of dance girls were walking across the track and we had to go around them.

School starts tomorrow, I'm really excited to get back into a consistent schedule. That helps for running too!

Adidas Glide Boost (white) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Highland Invitational (2.9 Miles) 00:17:30, Place overall: 142
Total Distance
7.00

Pretty good race! It was fun and we got some experience under our belt with the new team.

Mizuno Sayonara (Blue) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Aug 25, 2014 at 08:04:03 from 199.190.170.22

Good season opener!

Total Distance
8.00

Am- 8miles felt really good!

I had to run more this morning because I can't make it to practice this afternoon. I plan on telling coach at school.

Mizuno Sayonara (Blue) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
12.00

Am- Easy 4mile run this morning with the team. 4laps on the track, lower loop, 4laps on the track. Finished with 4 barefoot striders.

Pm- Easy Easy Easy 7.7mile team run on the Gully longer Run. Murphy was in a very comical mood today. ;) We found laying on the side of the trail looking dead!

Adidas Glide Boost (white) Miles: 7.75Mizuno Sayonara (Blue) Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Aug 25, 2014 at 07:26:01 from 163.248.33.220

Wasn't it more like 4.25 or so? Don't cheat yourself!

From Jake K on Mon, Aug 25, 2014 at 10:56:34 from 199.190.170.22

Way to round it down. Blue collar approach, I like that. I bet Frank Shorter never logged his miles with 4 decimal places :-)

Total Distance
6.00

Am- I was planning on waking up to do an easy 4 miles but I decided to finish up some homework instead.

Pm- I was able to finish my HW on time and got a good grade on it. Starting the year off right!

Today's workout was really tough. 12x200m 34s for each. We started out right on at 34s for the first one then Blake and Cubby pushed a bit. Me and Davis paced it perfectly for the last 5 before Murphy told us to go for 30s the last 2. Next to my splits you can see my Thoughts after each rep.

Splits
1 34s That was fine!
2 32s Still fine!
3 32s That felt ok
4 32s HOLY CRAP!
5 33s Felt like CRAP!
6 34s Im done....
7 34s How will I finish this?
8 34s We still have a full mile...
9 34s Um...theres 3more...
10 34s You want us to run how fast!?
11 31s That wasn't bad, almost done!
12 34s No Brain function...

Mizuno Sayonara (Blue) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Aug 26, 2014 at 17:22:36 from 163.248.33.220

Nice chart!

You looked good today.

From Ashton Arndt on Tue, Aug 26, 2014 at 17:38:21 from 174.52.11.80

Yea Murph! I'm gettin back into the whole make your blog exciting thing! :)

From Jake K on Tue, Aug 26, 2014 at 19:40:05 from 98.202.128.218

Looking good man. I really like doing hot/cold 200s like that.

From Read on Sat, Aug 30, 2014 at 23:38:47 from 207.224.207.28

Hey Ashton, I'm back on the blog, haha lovin the chart!!

Total Distance
13.00

Am- 4 Easy miles and some strider with the team!

Pm- 9miles in 70:01 I was going for 70:00. So I was off barely. My knee was hurting a bit so I slowed down on the down hills. I was probably 30seconds behind the team. 

I was really tired ALL DAY so I am going to go to bed at 8:00pm. I was so tired I almost fell asleep in EVERY class.

Adidas Glide Boost (white) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.25

Am- Early morning practice 4 miles easy plus some striders.

Ran 2 laps to warm up for lifting.

Pm- 8xflying 40s Great workout even though I wanted to do 4x1200 really bad.

Adidas Glide Boost (white) Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
0.00

No more blaming others. Im the problem.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Aug 29, 2014 at 21:42:40 from 24.10.247.181

Stop it!!!!!

Race: American Fork Grass Relays (2 Miles) 00:11:16
Total Distance
8.00

The Race was awesome! We did some great racing! I passed Bingham on my leg, From that point on we were able to stay ahead of them. Great race with a Great team!

We also set a school record!

Adidas Glide Boost (white) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
12.00

Good run at up at my cabin at Bear Lake! Ran on cool running path.

Adidas Glide Boost (white) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.50

Not my best workout today. 10x400s at Crescent view park.

My splits were something like... 70, 71, 75, 74, 75, 76, 75, 76, 77, 75. I was supposed to be hitting 75s.

Adidas Glide Boost (white) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Sep 02, 2014 at 17:52:50 from 24.10.247.181

You did just fine today. We'll race hard tomorrow then go super easy on Thursday.

Race: Pre-Region (3.1 Miles) 00:18:13
Total Distance
7.00

Cool race. Not really, it was pretty hot today. Murphy told us to go out and run our hardest but don't worry too much because it's just Pre-Region. Which really means "You better go out and win." hahaha I'm just kidding. We should have beat Bingham handily since we beat them on Saturday (By a good margin). However we did go hard yesterday and I decided to try a new race strategy, soooooo we lost. We may have even lost to Copper Hills... That's pretty embarrassing, I mean Hawks don't lose to Grizzlies!

Anyways Murphy wasn't too unhappy about the meet other than that our 1-5 spread was NOT GOOD! 1:30. It was mostly my fault. I'm taking the blame for it but i'm not taking the negativity to heart. What I am taking to heart is what I learned!!!

Today I learned that Murphy is one heckuva coach. I mean come on, he's almost 50 years young, that old man knows what he's doing! He's been around the block a few hundred times! ok, ok, ok.... I decided to test his theory today. "Get out hard, get out fast, but not too fast." I went out very slow. So slow, at the crest of the first downhill I saw probably 10 Bingham jerseys ahead of me. Brighton too! I had to pass a TON of guys! I started working on the last downhill of the second lap. I worked and worked and worked. I had the Bingham 5th man withing striking distance by the start of the 3rd lap. I was soooo tired from working the whole time that I didn't have enough left to make the pass. By the end of the first hill the Bingham 6th man was on my heels. He hauled up that hill and I didn't. By the top of the Plateau Zach had passed me. From that point on I just had to try to Hang on.

Lessons Learned (or Relearned/Reaffirmed):

1. Brighton Bengals are actually nice kids

2. Region course really isn't that bad

3. "Go out Hard, Go out Fast, but not too Fast"

4. I have the best coach you could ask for

3 and 4 are the biggest and most important.

Adidas Glide Boost (white) Miles: 3.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Sep 04, 2014 at 07:19:24 from 141.221.191.225

Good lessons and take away from the race. Yeah, you have a good coach...and he has been around the block hundreds of times! ;) Keep running strong this season.

From Jake K on Mon, Sep 08, 2014 at 08:40:14 from 199.190.170.28

Good run Ashton. Keep making these mental notes and learning... and keep running hard!

Total Distance
15.50

Am-5 early morning miles with the team.

Pm- 10.5 Mental health run. I stuck with Read and Blake. HUGE mileage day... I'm tired but i'm going to bed right now so I will be recovered by tomorrrow.

Adidas Glide Boost (white) Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

Best buy loop with the team today. Opened it up a bit on the downhills. Felt pretty good!

Adidas Glide Boost (white) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Sep 05, 2014 at 22:47:36 from 24.10.247.181

You're looking great Aston!

Be confident!!!!!! It will come together.

Total Distance
8.50

Coleman Lloyd from Jordan came to run with us in the gully because I thought we were doing a long run. We ended up running the Gully for time. I ran 43:31 Coleman beat all of us.

Adidas Glide Boost (white) Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.50

I ran 2 laps for a warm-up in Powerlifting, I should have done more. Ended up doing a core workout instead of maxing.

10 miler on Porter Rockwell Trail today. 5 miles 7-8minute pace. Then 3 miles hard/tempo, ran that is 17:40. Then a 1.75 mile cooldown. For the last .25 mile Murphy told us to open it up and run it hard. 

Me and Read stuck together for most of the 3 mile tempo. There is still a 1 minute spread between 1-5. Me and Read need to really push ourselves.

Adidas Glide Boost (white) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Sep 08, 2014 at 18:43:36 from 98.202.128.218

You are taking a powerlifting class? If so, that is AWESOME.

From Ashton Arndt on Tue, Sep 09, 2014 at 16:43:51 from 174.52.11.80

Hahaha yea I am! Its funny its me and a bunch of football players!

Total Distance
6.00

6 mile slog through the rain today. Warmed up 4 miles then ran 8x200m with 200m jog in between.

The football players wused out and went inside. While we ran our 200s.

Mizuno Sayonara (Blue) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
12.50

Am- 5.3 morning miles with the team! After wards Senior Sunrise!

Pm- 7.2 miles on the gully long run. We threw in 4 hard 2 minute efforts. Good pre-Herrimann workout!

Adidas Glide Boost (white) Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
1.50

10 minutes easy. Pre-Meet.

Adidas Glide Boost (white) Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Herriman Invitational (3 Miles) 00:19:06, Place overall: 70, Place in age division: 70
Total Distance
8.00

I was very ready for this race! I felt really good! I got plenty of sleep, I wasn't stressed. I followed the nutritional guide Murphy gave me, and I was ready to race. After I 'drained' my legs (which actually helped!) I warmed up with the team. Before the race I told the team we could take 2nd to AF! I told them that there was no one that we couldn't beat there.

I got out really slow. I was at the back of our lane and couldn't get out fast enough. Before the race I decided that if I got stuck at the start then I would make it up the first mile because last year I took the downhill, 2nd mile, too hard. So I passed kids and eventually I settled into my group. At that point I didn't realize it was but we stayed together almost the whole race. There were two Herriman kids and a Bingham kid I know i'm faster than however I used alot of energy passing kids the first two miles so I couldn't pass in the last mile. 

At the 800m left mark Murphy told me that there were 7 Bingham kids ahead of our top 5. At that point, I hate to admit it, I gave up on racing. Chase had passed me and I had convinced myself that the 6th man didn't matter. This was the race that it did matter... 

1. American Fork 32
2. Pine View 116
3. Herriman 140
4. Wasatch 141
5. Alta 141
6. Bingham 147
7. Park City

205

 

This is a graph of the top 7. We were that close to 3rd place; We also lost on the 6th man tie. I need to step it up. The 5th man is the core of the team. I learned a lot and am ready for Pleasant Grove next week!

Adidas Glide Boost (white) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Sep 14, 2014 at 19:03:48 from 98.202.128.218

You guys are right on the brink of moving past all those other teams. In XC every spot matters - that's what makes it such a tough sport. Keep working hard Ashton!

From Ashton Arndt on Mon, Sep 15, 2014 at 14:19:53 from 163.248.33.220

Thank you for all the support you have given our team. Especially for supporting me!

Total Distance
15.00

Run at Jeremy Ranch! This is THE prime location for the long run. I ran really well. I felt great. When I told my Mom how it went she mentioned that run really well on longer runs. She said that maybe I'm not a 5k guy. Maybe i'm a longer distance runner, like 13.1 and 26.2. I'm kindof thinking she might be right. Even if she IS right It isn't going to change my look at 5k's and Cross-Country. 

More on longer distances: 

1. I feel i'm too young to run a marathon. Not that i'm uncapable of running 26.2 miles but that it could damage my growth as a runner if I race those distances at 17 years old.

2. Also I want to have fun. A marathon doesn't really sound THAT fun.

3. My focus is my brothas on the team not individual running. I don't care if I break 16. But if it will contribute to my brothas success. I'm so down for the challenge.

XC Season Goals:

-Top 5 @Pleasant Grove

-Top 5 @Nebo This one will be a Challenge, we will need a really great race out of everybody. We took 8th last year and we've beat some teams that were in the top 5 and lost to some that were above that. This will be a tough race.

-1st @Park City

Adidas Glide Boost (white) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Sep 14, 2014 at 19:09:18 from 98.202.128.218

Focus on XC and track and then maybe run a 1/2 next summer and see how it goes. I bet you'd do well... but I also think you'll do some damage at 5K/1600/3200 first. There's nothing wrong with running some longer races, when the timing is appropriate and it doesn't interfere with team goals.

ps. it's more fun than it sounds... kind of :-)

Total Distance
8.00

The Michigan workout today as Blake calls it. Idk what the real name for it is, but its 1 mile hard then a 6.5 run/recovery then another mile hard. Murphy wanted all of us to stick together. That is the top 5.

We did the track warm-ups then ran the first mile I was at the back of the pack. We did a good job staying together though. As a group we had to force eachother not to run some of our faster Prs from track. The first split was a 78s at 800 we were 2:37 and at 1200m I'm not quite sure . I finished in 5:13, The front of the pack ran 5:12.

We went straight into the 6.5 mile Best 'But' loop according to Blake. ;) That was pretty painful the first 2.5 miles. We stopped real quick to get water at Storm Mountain Park. Blake and I had to keep telling the group that there is such a thing as running TOO slow. We were mostly successful. We stopped for a sip real quick inside the school then went straight into the 2nd hard mile.

I was pretty confident after 6.5 miles I was ready to repeat a 5:13 or negative split. The first lap was slow. A 82 I think I heard. At the 800m we were at 2:43 or so. After the 800m mark I said to everyone "We have to go NOW." We really picked it up and were able to hold it! It was amazing! I have never been able to hold that kind of pace at the end of a workout or race! At 1200m we hit 4:00 as Murphy told us he wanted to see us passing some people. We still had time to make up. Read and I knew we had to give it everything we raced it beutifully We passed Cubby and almost chased Davis down, scaring him pretty good. We hit 5:13!

Mile1     Mile2

77s         82s

2:37       2:43

3:58?     4:00

5:13       5:13

We are looking really good! Now we just need 27 more workouts just like that! :)

Adidas Glide Boost (white) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rachel Anders on Mon, Sep 15, 2014 at 20:48:02 from 50.160.0.249

Nice job Ashton!

Total Distance
12.50

Am- 4.5 morning miles, 16laps on the track plus the .5 from my house to the track and back. I also did 1.5 miles in powerlifting. So total for the morning was 6.

Pm- We did the track warm-up (2 laps, drills). Then warmed-up an extra 6 laps. The workout was 3x600 max effort with 15 minute recovery. The first one went ok, except that I was about 15m behind 1-4. I ran the first 600 in 1:41.

I got a good recovery and was able to repeat the 1:41. On the second one Murphy said for me (the 5th man) to lead the Team the first 400m I was able to lead at a good pace but ended in 5th again.

 

Another good recovery. Murphy switched sides of the track to give us a minor wind boost. I was able to go negative split on the 3rd! I haven't been able to do that in... ever! I'm making huge progress and I'm really excited for the rest of the season!

We ended with a 2 mile cooldown. Am-6 Pm-6.5 (BTW, I'm going to bed like rn.)

Jk im not asleep milesplit is a crazy addictive distraction. On saucony Flo 50...

-Conner Mantz ranked 3rd

-Timpanogos ranked very high!

-Byu ranked 14th

-Georgetown 25th!!! I'm not telling Kramer....

Adidas Glide Boost (white) Miles: 12.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Sep 16, 2014 at 20:40:20 from 24.10.247.181

You're looking so strong Ashton!!!

You'll be rested and ready for Saturday.

Total Distance
9.00

Am-Morning run with the team 12 laps on the track and lower loop.

Pm-Mental health run mostly for the Jv runners. We stayed with them and encouraged them to work hard to get on Varsity. 30 mins. I think like 3.75 miles.

Adidas Glide Boost (white) Miles: 9.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00Calories: 0.00
Total Distance
10.00

10 mile tempo in the lower gully. Uneventful day for me we saw Jordan runners screwing around in the water and the rope swing. So now we know why only one of them is actually good. He wasn't with them.

Adidas Glide Boost (white) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Sep 19, 2014 at 00:01:40 from 24.10.247.181

It's not a mystery why some teams are good and some aren't is it?

From Jake K on Fri, Sep 19, 2014 at 02:26:30 from 199.190.170.28

Are you saying that rope swinging and splashing around in the water isn't good cross training?

You'll never make it as a crossfit athlete.

Total Distance
4.50

Pre-Meet workout. Track warm up then another 6laps. 4x400 at "get out" pace (75-80). I feel good about tomorrow's meet. It will be the fastest race this year other than AF grass relays. 

One thing I forgot to mention yesterday is that the Jordan girls were actually running, that's why there girls team is pretty dang good.

Adidas Glide Boost (white) Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pleasant Grove Invititaional (3 Miles) 00:17:29, Place overall: 57, Place in age division: 57
Total Distance
7.00

Good meet but not a great meet. I'm starting to realize how much my team depends on ME. We tied for 5th lost on a 6th man tie. I lost 2points in the last 120m. My team is depending on me to win. I am the core of the team.

More later.

Adidas Glide Boost (white) Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.50Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Total Distance
15.50

Am- 5miles and 6 strides

Pm- 10mile tempo on Porter Rockwell trail. Felt really good at 7:10 pace. Probably could have done 6:50-7:00 but we kept it comfortable without straining.

Adidas Glide Boost (white) Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.25

Workout right next to crescent park, the new Mount Jordan Middle School.

We ran 4x(800,400). We ran the first 800 in 2:30 and the first 400 in 67. After that we were supposed to improve by 1-2 seconds on each distance. I wasn't able to do that. I mostly decreased by 1-2 seconds. It was also hard with the course being a square, but you have to adapt to the course so I should have put that out of my head.

Not the best workout I've had, but I didn't bomb it either so thats a plus.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Sep 23, 2014 at 20:24:06 from 24.10.247.181

You did well Ashton. You ran good, solid splits and you're fitness is still improving.

See you in the morning.

Total Distance
15.50

Am- 5 miles and 6 strides

Pm- 10 mile run at about 7:20 pace til the last 2 miles when we picked it up and ran hard. Cubby flew! Zach is improving alot! A few members on the team are having trouble getting along. We need to fix it asap.

BTW sorry about the late post coach. This is a post-homework-post.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.00

Pre-Nebo

Mizuno Sayonara (Blue) Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Race: Nebo Invitational (3.1 Miles) 00:17:15, Place overall: 109, Place in age division: 109
Total Distance
8.00

Nebo was a really good race... for some. Our whole team ran really well. Pr's all around! I ran 17:15 which was awesome! The first mile I got out fast and stuck with Read and Davis. I felt really good compared to how I normally feel trying to stick wtih them. Just before the mile mark a timpview kid passed out and fell off to the side. 10 seconds later a WestLake coach was going balistic at his runners. Yelling "There's four Alta kids in front of you!!!" That fired me up so much! At the mile mark Quinn said our pace was 5:08!! Which was insane! 

I was able to stay with Read and Davis for another half mile then I rolled my ankle. MY ANKLE... It sucked! I limped for maybe 20 meters then got back into a striding rythym. I was fine the rest of the race but afterwards I started to feel it. I iced it immediately after finishing. It hurt but I could walk/jog a short cool down on the parking lot. 

The rest of the race I ran decently. I slowed my pace a bit but still working hard. Lots of guys passed me but I was able to still have a strong kick at the end. It was a tough race since Chase beat me out for the no. 5 spot but the whole race I just kept thinking that the no. 6 is just as important. That helped me alot!

I will fill in my placing later when they post the results.

Mizuno Sayonara (Blue) Miles: 4.90
Night Sleep Time: 9.00Nap Time: 1.00Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
Comments
From Spencer Smith on Sun, Sep 28, 2014 at 19:23:11 from 174.52.167.138

Nice race! Did you guys end up beating Westlake?

From Blake Bennion on Sun, Sep 28, 2014 at 21:14:53 from 204.14.22.58

No, we lost by 20-40 points. Which isn't a lot for a meet of that size.

Total Distance
0.00

No running today woke up and ankle was swollen. Hurts to walk. I am now wearing a brace/icing/elveating/resting.

I really wanted to get in a long 14-15 miler today :/

Just looked at the Dyestat National Rankings... Very Interesting.

Southwest Boys -

1. American Fork UT
2. Davis UT
3. Timpanogos UT
4. Desert Hills UT
5. Lehi UT

Just post the meet results already!!!! Its been a full 24hrs!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Sep 27, 2014 at 12:29:32 from 24.10.247.181

Still waiting on the runner card results

What happened to your ankle?

From Ashton Arndt on Sat, Sep 27, 2014 at 17:15:47 from 50.160.35.183

On lap 2 on the soccer field before I entered the track. I rolled it. It was pretty stiff this morning. I can walk on it now. I've been elevating it and icing it. I will keep you updated on it until practice tomorrow.

Total Distance
11.50

Different run today! Murphy assigned each guy on varsity to a varsity girl to run with on the gully long run for time. I ran with Julie she did really well! I was able to push in sections shes not used to running hard. After wards the guys went and ran 4 more miles.  I also did a 1 mile during powerlifting. 

My ankle was great! Even though we were in the gully I was super super cautious. I got it taped by the trainer before practice it worked well.

Mizuno Sayonara (Blue) Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.00

Wasn't able to run in the morning because I had to catch up on some stuff.

Easy run all on the track with 100m sprints every 5 mins. I should have woken up earlier to run. low mileage day.

Adidas Glide Boost (white) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: The Gully Time Trial (6.5 Miles) 00:41:26, Place overall: 1, Place in age division: 1
Total Distance
9.50

Awesome workout today! We did the gully long run for time with a staggered start. Zach started then 2 minutes later I went then 1 minute later Chase and Cubby went then 1 minute later Blake, Read, and Davis started.

My goal from the very beginning was to pass Zach by the begining of the downhill on the top section. My other goal was to not get passed by anybody else. Murphy was a bit skeptical on me passing Zach from the beginning because 2 minutes is alot to make up over 6.5 miles. Thats basically 20 seconds faster per mile than him.

I was able to start out fast and work hard the whole time! I never had a moment that I wasn't in some pain. That was the key! Even though I was running faster than I ever have and I was working hard, I felt good. In the middle of running I would just look down and think I feel fine! This could be way worse!

I passed Zach right after 1st short hill after shut-up hill. After I passed him he tried to pass me again and kept with me for maybe a minute but he couldn't hold on to my pace. He dropped pretty quick after that. I knew Cubby and Chase were coming after me so I boogied down make-out point and was still feeling way good.

I knew I had to kick from long otherwise Cubby would push Chase to catch me. I really had to push it through sunflower lane and the up to the gate. Once I reached the dog house I gave it everything the last quarter praying it was enough to keep Cubby and Chase away. It ended up being enough and when I finished Murphy just laughed his head off and said I ran 41:20. As I turned around everybody was within 40 seconds behind me.

Blake, Read and Davis all broke 40:00! Entering what I call the "Sub40 Club" Members now include: Zach Moffat, Kramer Morton, Braydon Lavery, Coleman Lloyd(JHS), Davis McDermott, and now Read Hadfield and Blake Bennion.

Last but definetly not least.... HAPPY BIRTHDAY COACH MURPHY!

Mizuno Sayonara (Blue) Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Oct 01, 2014 at 19:14:16 from 163.248.33.220

Awesome race report Ashton!

You looked great today.

From Jason D on Thu, Oct 02, 2014 at 12:01:02 from 68.80.27.222

Sounds like maybe you "'exceeded expectations,'" Ashton. Well done!

From Jake K on Sat, Oct 04, 2014 at 18:36:55 from 98.202.128.218

Great run Ashton... that's like a full minute improvement from your best, right?

Total Distance
4.25

Pre-Park City meet. Easy 4 miles 2 on the track and lower loop. 

I'm feeling really good about tomorrow! Its going to be an awesome race!

Adidas Glide Boost (white) Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.50

tough sprint workout. I don't even remember what it was. I just remember it not being awesome. Blake took it super hard on himself I remember that too.

I think it was 1200, 3x300. 1200 at 3:10 I hit like somewhere in the 3:30s. 3x200 max effort. I was sore the next day.

Mizuno Sayonara (Blue) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eric Lambert on Wed, Oct 08, 2014 at 21:54:19 from 184.167.128.173

I love the blog but I think your distances on a couple of those reps are long, but maybe not ;) Mostly I'm just commenting to say I'm Jacob derby's cousin so hi!

Total Distance
4.00

Easy 4 miles around Alta, keeping an eye on jv runners.

Adidas Glide Boost (white) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
3.00

Easy Pre-meet for region tomorrow. 4x200s at get out pace.

Mizuno Sayonara (Blue) Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Region 3 Championships (3.1 Miles) 00:17:35, Place overall: 19, Place in age division: 19
Total Distance
7.00

We won in a very close race against Copper Hills. More later!

Mizuno Sayonara (Blue) Miles: 3.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
14.50

Am-6.5 (an extra mile in powerlifting)

Pm-8

HOLY CRAP:

http://www.runnercard.com/runner/data/200628/5776/Result/Boys_Varsity_5K.htm

http://www.runnercard.com/runner/data/14605/5780/Result/Boys_Varsity_3_Mile.htm

Idk why this hyperlink wont work...

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

8easy in the gully. 

Hard workout tomorrow.

Mizuno Sayonara (Blue) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
6.75

2000m, 1200m, 800m, 400m State workout at state goal pace.

2000m in about 6:38 i think. Which was tough, I stayed pretty close to Read and Chase for most of it until the last 75m they put like 3 seconds on me.

1200m was much easier but we also got less rest each time. I think I ran like 4:03.

800m I ran it in like 2:32

400m I ran 61 very strong just off the shoulder of Davis.

Great workout!

Adidas Glide Boost (white) Miles: 3.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Oct 14, 2014 at 21:22:23 from 24.10.247.181

That was a GREAT workout Ashton.

16:40 at state. You can do it!

Total Distance
8.00

I think we ran the gully easy this day cant remember.

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

4x400s 2 uphill then 2 downhill.

My splits were 63,64 then the down hill were 62, 61

Really good workout!

Mizuno Sayonara (Blue) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.70

Gully long run easy. 57 mins. Then an extra loop up to 70.

Mizuno Sayonara (Blue) Miles: 7.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: The Gully Time Trial (6.35 Miles) 00:43:00, Place overall: 7, Place in age division: 6
Total Distance
8.50

Not a great day in the end, but I ran really hard!

The first half I tried to stay with Chase, and I did. It was a good solid pace but lack of sleep and proper nutrition while my parents have been out of town got to me. The second half was not good at all. My gut was so full and I wanted to throw up so bad. Above all I just didn't have the energy (mental & physical) to really push myself. 

Me and Chase were on sub 40:00 pace the whole first half. I told Chase to leave me because I was seriously holding him back. If I was feeling better we would have been able to work together better and break 40:00. 

Even though I didn't do it this time. Coach helped me remain positive and I know I will accomplish this goal in the near future.

Im now ready for state!

Mizuno Sayonara (Blue) Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
5.50

30 minutes easy then 4x200strides

Mizuno Sayonara (Blue) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
2.00

Easy State pre-meet. 10minutes and 3 90% effort 110m sprints.

Mizuno Sayonara (Blue) Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Oct 21, 2014 at 17:26:19 from 98.202.128.218

Good luck tomorrow Ashton!

From Ashton Arndt on Tue, Oct 21, 2014 at 20:45:02 from 50.160.35.183

Thank you Jake!

From Rob Murphy on Tue, Oct 21, 2014 at 21:32:51 from 24.10.247.181

I'm proud of you Ashton. Don't know if I ever told you that?

From Jason D on Tue, Oct 21, 2014 at 22:21:57 from 68.80.27.222

Best of luck tomorrow, Ashton. Run hard!

Race: 2014 5A Cross Country Championships (3 Miles) 00:17:35, Place overall: 78, Place in age division: 68
Total Distance
7.00

I was feeling good good today. I got plenty of rest and plenty of food however that was my downfall. I ate too much too close to the race. During the the race I could feel my lungs not being able to expand and breath.

Our whole team got out pretty quick it was a perfect start and then their was a false start. The 2nd start was still really good, but not quite as perfect. Murphy has had the BEST advice pre-meets this year. Just spot-on just what I need to hear stuff. Once we got up the first hill I was in the top 30 probably. We started in between Bingham and Copper Hills so granted I raced very physically. Especially the first half mile. Physical is the right word! 

The first mile I ran really well. I got really tired though. I didn't think I would have to be utilized as a scoring runner. At about 1.5 I passed Chase going up the hill on the south side of the park. At that point I knew I had to run an amazing race to pull of a 3rd or 4th place finish. For the rest of the race I was just trying to hang on to Brian Nelson of CH. I couldn't stay with him.

The 3rd mile I was just trying to hang on and not blow it. Once I hit the track I took a look back and I was alone. I thought there was a Bingham runner right behind me but he wasnt there. So from there I looked forward and gave it everything I had left. I wasn't able to stay with the pack that I ran with most of the race but we still overall as a team had a good race.

It was a good day.

Goals:

1. Top 9 teams at Nike Southwest

2. Sub 17:00 at Pre-FL

3. Become Alta's no. 4 man

Mizuno Sayonara (Blue) Miles: 4.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Oct 22, 2014 at 21:46:04 from 24.10.247.181

You should look at the results from Nike Southwest last year Ashton. We beat a LOT of teams that did better than us at state including Desert Hills, Lone Peak, and Timpanogos.

The reason is that you guys trained hard and kept up your intensity all the way through November. Lots of teams don't. Lot's of teams let down after state.

We won't!

From Blake Bennion on Wed, Oct 22, 2014 at 21:48:13 from 204.14.22.58

Good goals, I like them. Good job stepping up for the team today!

From Ashton Arndt on Wed, Oct 22, 2014 at 22:59:59 from 50.160.35.183

Dang! Your definitely right!

From Jake K on Mon, Oct 27, 2014 at 16:08:47 from 199.190.170.75

Nice job Ashton. You gave it your all.

Keep the pedal down for the next couple weeks. Not everyone will keep working hard - and you'll jump ahead of them. Good list of goals moving forward.

Total Distance
3.60

Today was supposed to be an easy 30 minute run. I rolled my ankle really bad and fell to the ground. Luckily it was on grass. I fell to my face and and to limp about 200m then I hobbled home. I need to strengthen it everyday. Idk how though. Any ideas?

Adidas Glide Boost (Black) Miles: 3.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Fri, Oct 24, 2014 at 19:19:54 from 204.14.22.58

Rest, Ice, Cold, Elevate, and spell the alphabet with your foot.

Total Distance
9.50

We were supposed to run 60 minutes. Cubby, Blake, Tayte and I Ran up to the Draper Temple and back to Alta. It was about 68 minutes.

Good solid run.

Adidas Glide Boost (Black) Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Oct 28, 2014 at 17:35:52 from 24.10.247.181

What happened to Chase, Read, and Davis?

Total Distance
9.00

Track warm up then... 20x400m in no<75. We all thought it was a joke when he said twenty 400s. I was very intimidated by this workout the first 5. I was very afraid of Murphy's threat that if we dropped below 77 we were disqualified from the workout. 

Splits: (not in sets, 100m walk jog recovery between each.)

1-4: 74,75,75,75, 

5-8: 73,73,73,73, 

9-12: 73,73,73,72, 

13-16: 74,72,74,72, 

17-19: 71, 71, 69

We had a really good pack of Davis, Blake, Tayte, Me and (Read for most of it.) Murphy knew all of us would race the last one so he didn't have us run it. Since it was clear we could all complete the workout. I ended on the last one right off of Davis' shoulder. We did really well as a team today. Best solid workout all season!

10 minute cooldown. Not enought sleep last night therefore soreness today. I also lifted hard in 1st period about 8am. Mostly powercleans are killing me with a sore back, muscle soreness not injury.

Adidas Glide Boost (Black) Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, Oct 30, 2014 at 04:54:39 from 24.10.247.181

Great workout! You looked strong.

From jtshad on Thu, Oct 30, 2014 at 06:24:07 from 69.20.183.178

Nice workout for the whole team!

From Ashton Arndt on Thu, Oct 30, 2014 at 07:54:54 from 50.160.35.183

Thanks Jeff! Thanks Murph!

From Jake K on Thu, Oct 30, 2014 at 08:57:45 from 199.190.170.30

That's a great workout Ashton.

Total Distance
10.50

Am- Nice 4mile recovery with Davis

Pm- 6.5miles. Knee was hurting a lot today. All day. Even during class. I struggled through the Gully Long Run.

So maybe I lied about the morning run a little. Am was better than Pm but not much.

Adidas Glide Boost (Black) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.00

Am- Jogged 1easy mile then walked 1mile on the track. Murph suggested taking this morning easy so I did.

Pm- 8miles. 4 easy, 2 hardish (just under 7:00 per mile), then 2 about 7:10. 

I worked into it and by the end my knee was fine!

Adidas Glide Boost (Black) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.00

10 miles at Liberty Park. I was very cautious about my left knee and right ankle. I eased into it by slowly warming up a half mile before everyone else. When everyone else started I was able to stay with them the whole run.

Adidas Glide Boost (Black) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
10.00

Am- 6easy miles. 3track 2road. 37degrees. Some hills later.

Pm- 30 minutes easy (4.1 miles) in the lower gully. 4 hills. I was supposed to do 8 but my knee started hurting and I didn't want to hurt it so I stopped at 4.

We ran into Coleman Lloyd in the lower gully so I invited him to run with us and he puked after 5 hills. He was super sick. He probably shouldnt have run with us since it was his first day back since state.

Adidas Glide Boost (Black) Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.50Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Nov 03, 2014 at 17:43:34 from 24.10.247.181

It's usually a mistake for lesser mortals to try to hang with the Hawks. :-)

Total Distance
6.50

Best Buy loop easy. 

Cross-Country banquet tonight!

Adidas Glide Boost (Black) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

1x800, 3x300m

2:14 new PR!

I felt fine until the 800 ended and my calfs tightened up so much I was only able to do 1 of the 300s. I kept jogging and walking to try to loosen up. Eventually I recovered.

Adidas Glide Boost (Black) Miles: 3.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Total Distance
13.00

Am- 4.0miles (track, lower loop, track)

Pm- 9.0miles (gully) 70 minutes

Adidas Glide Boost (Black) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
2.25

Pre-meet. 4 striders

Adidas Glide Boost (Black) Miles: 2.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pre-Footlocker@AF (3.1 Miles) 00:17:42, Place overall: 50, Place in age division: 50
Total Distance
8.00

Really good race! I ran only 7 seconds slower than at state. Most people ran about 30-45 seconds slower. I raced pretty well until about 4 guys passed me the last mile including Reed.

Adidas Glide Boost (Black) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.50

Maxed on Bench. 115lbs. Its decent considering thats what frosh/soph football players maxed. Later for practice Best Buy loop easy.

I talked to Tayte today about college. Turns out hes going to Portland, my dream college. He gave me some college recruiting tips.

Adidas Glide Boost (Black) Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

35 degrees. 4 easy miles today. 1600m workout tomorrow plus maxing power clean in the morning... I may bs the power clean so I can get a good time later.

Adidas Glide Boost (Black) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Nov 12, 2014 at 09:33:03 from 163.248.33.220

Yes, do "bs the power clean".

From Ashton Arndt on Wed, Nov 12, 2014 at 13:39:34 from 163.248.33.220

Don't worry I did! Haha I power cleaned less than I benched on monday which isn't normal.

Total Distance
6.00

1600m time trial +30 mins easy. Cold conditions about 34 degrees, a little windy.

We warmed up for 1 mile then ran the 1600m. I ran the first 400 in 68 which was too fast. At the 800 I was about 2:18 which is the fastest I have ever run the first 800 of a race before. I finished running 4:58. Equal to my PR so pretty good considering I'm not in track shape.

Chase sat on me the whole race until the last 150m. So I'm pretty happy about my time not so much the racing.

Adidas Glide Boost (Black) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Nov 13, 2014 at 14:46:40 from 159.212.71.25

That's really good Ashton. With more even pacing, you might run about 10 seconds faster. So you're in PR track shape without being in track shape!

Total Distance
8.00

Eight in 59:23

Adidas Glide Boost (Black) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

Maxed squat 155lbs.

Twisted my ankle in the gully. Not going in there for a while...

Adidas Glide Boost (Black) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
8.00


Gully Longer Run

Adidas Glide Boost (Black) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

4x400m max

I dont remember my splits for this workout... 

Adidas Glide Boost (Black) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
4.00

Easy 4 miles.

Adidas Glide Boost (Black) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
0.00

Nothing. 12 hours driving to phoenix

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

Ran the Nike course!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Nike Southwest 2014 (3.1 Miles) 00:17:09, Place overall: 228, Place in age division: 168
Total Distance
8.00

Awesome race for me! I ran a PR 17:09.

I ran the first mile in about 5:13. That was pretty quick and I was forcing myself to stay at my pace, it was hard not to run faster!

The second mile in about 11:03 If i remmeber right. The second mile was very very loong. I feel like I ran the 2nd mile the best from my team because I was able to stay focused.

The third mile was a cinch. It hurt alot but I was able to push myself to catch the small pack infront of me. I beat a kid named Josh from Stansbury that beat me at PG which was awesome!

The finish was the best I had this season! I stayed strong all the way through the finish. 1 kid passed me barely but I was able to catch another one. I did a pretty long cooldown with Christian Allen and our team after ward!

Adidas Glide Boost (Black) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

Bridge and back with cubby and Tate.

Adidas Glide Boost (Black) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
7.00

16x300m 56s

Me Cubby and Tate made this workout up. It was tougher for me than it was for anyone else. Davis joined us.

Adidas Glide Boost (Black) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
0.00

off day today. Race tomorrow for fun!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Utah Human Race (3.1 Miles) 00:17:40, Place overall: 8, Place in age division: 7
Total Distance
6.50

Fun race this morning! Many people were complaining about how cold it was, but the solid fact was this is the warmest its been out of the 3 years I have raced it. It was perfect temperatures. It was super windy though which caused for slower times. Also Kramer and Conner didn't run it this year.

Not quite sure on my time yet, I will post that later.

1. Davis 2. Albert Hanks(CCHS) 3.???(DSU) 4. Coleman Lloyd(Jordan) 5.CCHS Kid 6.Some Adult 7. Andrew Lawson(CCHS) 8. Ashton Arndt(Alta)

Adidas Glide Boost (Black) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, Nov 27, 2014 at 17:52:25 from 64.134.230.195

Nice job Ashton and Happy Thanksgiving.

Race: Footlocker Western Regional Championships (3.1 Miles) 00:18:14, Place overall: 220
Total Distance
7.00

Had a lot of fun in Walnut, CA last weekend.

I didn't run as well as I had hoped but It was a tough course and I also didn't train like I should have the last two weeks. Newport beach and Disneyland was fun with the Herimann team. They aren't so bad after all, past Herimann runners have given me not the best impressions of the school. This goes to show how my behavior as an Alta athlete can be looked at as a sterotype for good or bad.

Adidas Glide Boost (Black) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
1158.43
Saucing Ride 6 (Orange) Miles: 204.75Adidas Glide Boost (white) Miles: 534.53Brooks Rival MD T&F (Spikes) Miles: 8.50Mizuno Sayonara (Blue) Miles: 138.25Adidas Glide Boost (Black) Miles: 162.35
Night Sleep Time: 172.00Nap Time: 5.00Total Sleep Time: 177.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):