Failures require the time to be studied

Painters half marathon and 5 k

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Location:

Dog Town KC,MO,America

Member Since:

Sep 24, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

21:15 Hrs on 09 (188 miles) RAGNAR Relay. 7th over all 3rd in Division

PR'S..... 

MARATHON:

2010 ST. GEORGE MARATHON: 2:52.42

64th overall 1st in 15-18 age division, winner of the silver shoe award.

Half Marathon:

2010 St. George Half Marathon: (10) 1:20 ish... not offical time.

10 K:

Wasatch Wellness run (13) 34:39 

5 K:

15:50 Snow Canyon XC Invite (08)  

HS CROSS COUNTRY:

19th in state Cross Country (08) 16:32

2nd Varsity region XC (08)

REGION CHAMPS 07 XC

REGION CHAMPS 08 XC

REGION CHAMPS 09 XC  

TRACK:

3200: 9:52.1 BYU Invite (09) 

1600: 4:29 State (10)

800: 2:01 Region (10)

400: :51 (split) PV Invite (10) 

Runner up region champ in the 1600 Region (09)

Runner up region champ in the 1600 and 800 (10)

REGION 3200 CHAMP (10)

9th 1600 STATE (09)

11th 3200 STATE (09)

REGION CHAMPS 08 TRACK

REGION CHAMPS 10 TRACK

Short-Term Running Goals:

Sub 2:40 2017 Twin Cities Marathon

Get into some Half's and hit sub 1:15

Run Every Day!

 

Long-Term Running Goals:

Love running always.  Be grateful for the gift God has given me to run.  Olympic qualify in something......

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
Shay XC Lifetime Miles: 22.80
Gel Kayano 15 Lifetime Miles: 658.90
5 Finger KSO Lifetime Miles: 113.50
Brooks GTS 10 Lifetime Miles: 698.50
New Balance 905 Lifetime Miles: 203.00
Nike Free 7.0 (lime Green) Lifetime Miles: 68.30
Gel 2000 Lifetime Miles: 509.09
Nike Lunarglide 2 Lifetime Miles: 195.75
Nike Zoom Mutumbo Lifetime Miles: 2.60
Bare Foot Lifetime Miles: 17.75
Brooks Pure Flow Lifetime Miles: 272.50
Altera Zero Lifetime Miles: 101.00
Altra Instinct 3 Lifetime Miles: 228.75
Newton Blue Lifetime Miles: 292.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1992.551.0074.23201.1441.002309.92
Gel 2140's Miles: 626.00Wave Kaze 4 Miles: 25.55Nike Zoom Victory Spike Miles: 34.20Gel 2140's (Blue) Miles: 562.40Saucony Ride 2 Miles: 41.50Saucony Guide2 Miles: 523.35Shay XC Miles: 15.30Gel Kayano 15 Miles: 304.405 Finger KSO Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Went to go run with the club at 5 but it didnt look like any one was coming so i just keept going out towards dog town.  From there i looped it down into washingtong then back up dog pound then home.

Gel 2140's Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.300.000.000.000.007.30

PM: Danny boy and me set out towards middleton and found this road that had do not enter sighns on it. . . . so we ran on that road till my watch read 3.5.  One of these days im going to get to the end of that road.

Gel 2140's Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM: Around 12 me and Danny headed out towards little valley. Danny turned around at 4 and i kept going. I went out to Ashleys house to help them move their large furniture.  Then headed back.  Awesome run! I was quick and didnt really get tired. about a 6:45 pace

Gel 2140's Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM: I finally get to get out and run with my boys all together.  But wait, its just coach kory and me. hmm people need to get out and run!  But we had a decent run today. started to flury right in the middle of the run so it made it that much colder.

Gel 2140's Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM: 5 down by the arcric circle trail run.  Super easy run, not sure why but i was ready to run 10.  I like those days. Then some bare foots and lifting after.

Gel 2140's Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.010.000.000.000.007.01

Ya coach i just did that.  My watch read 7.01 when i got done going back and forth to the car!  BUT any way, today we did ( for lack of a better name)  the Z loop and an 800 add on.

Gel 2140's Miles: 7.01
Comments
From ben jarvis on Thu, Jan 08, 2009 at 13:52:20

I think I saw you guys heading out yesterday (basketball) I know its been cold for you guys lately but it was really nice compared to what the weather is like here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.000.007.15

PM: Had the opporitunity to head out into middleton with the buddies and do some trail running out there. Just a perfect day to be out running.  50 degreese and good friends to run with. Im actually pretty excited for our mile tempos comming up next week. Ya they are going to be hard but really. . . i quite enjoy hard work outs.  I think of how much better it makes me.

Gel 2140's Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.800.000.002.500.009.30

PM: We headed out to look for a nice hill that was a gradual climb to do some hill speed.  We found one over kinda by the middle school and decided to go with it.  This was a great work out. yes it was really tough, but i have a coach and team mates that are in all this with me so i actually enjoyed my self pretty well.  All 10 of them ranged from 1:10 to 1:20. Nice solid 10X400's. And then cool down back to the school.

Gel 2140's Miles: 9.30
Comments
From Sierra on Fri, Jan 09, 2009 at 20:46:05

Thats what you guys did today?!. . .WOW!!! GOOD JOB!!! =) Keep it up Austin you'll be amazing!!!

From dave holt on Sat, Jan 10, 2009 at 17:02:34

We hit some 1:10's on those! Crap, I knew we were smoking 'em! And nice job today (Saturday).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

AM: Woke up early to head out to the dixie center and run with the club guys. We all headed out to do the half course. Pretty chilly for the first mile.  I really enjoyed running with some other people, its kinda nice.  My legs were ready to die about at mile 8, i could still keep going but if i had the chance to stop  i would have. But im not as sore as i thought i would be after yesterdays work out.

Gel 2140's Miles: 13.10
Comments
From Vis on Sat, Jan 10, 2009 at 17:17:01

You beat me this week, and you're beating me for the year. DOH. How was the course? I'm running it next week.

From Nate Bundy on Tue, Jan 13, 2009 at 22:15:51

Good to run with you the other day austin... Looks like you are starting the year off pretty good. Coach holt was my coach senior year in track. He is much better now... What are you shooting for at painters?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.100.000.000.000.009.10

PM: Today we headed out and did the middleton trail into green springs then back.  Foot is feeling better than i thought it would today so thats good.  Stomach fine. But my quads are still drained from saturday and friday.

Gel 2140's Miles: 9.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Foot is feeling excelent today i was excited to run but i had an emergency call in towork. :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM: Easy 6 out on the trail with decker holt and kimz.  Foot felt good while running but as soon as i took the shoe off it started hurting. So more ice and drugs.  Stomach was killing the whole run.  Ill have to look into that one. 

Gel 2140's Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.130.000.000.000.008.13

PM: Went out to the club to run 7!!! lo and behold we go farther.  ha ha oh well. Hopefully my race will go well on saturday.  Run fast enough to blow crap out of my head!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Gel 2140's Miles: 8.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM: just an easy 5 out to the semitary and back.  On the way back did some fartlecks at under race pace to get the legs ready for tomorrow.  Plan is to go all balls and have some fun.

Gel 2140's Miles: 5.00
Comments
From Vis on Fri, Jan 16, 2009 at 19:28:45

Good luck tomorrow. I'll cheering for you, trying not to choke on a lung. BTW is all balls the new cv?

Race: Painters half marathon and 5 k (3.2 Miles) 00:16:38, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.003.200.005.20

AM: Easy warm up with coach.  Then the race started. I headed out to the front to start my race all by my self.  Basically that was the whole race. Nothing really exciting. However i thought it was pretty funny that one of the turns wasnt marked and i totoally stoped for 10 seconds. So if it wasnt for that i might have been able to push out a 16:20 or something. But still i had loads of fun in this race. Would have been more fun with corey in it but noooooooooo corey "Forgot" to sighn up. >:( oh well. He is definatly doing spectrum with me.

Wave Kaze 4 Miles: 3.20Gel 2140's Miles: 2.00
Comments
From Vis on Sat, Jan 17, 2009 at 19:35:07

Nice race, chief. I'm jealous of the pure, all-balls speed.

From Wildbull on Sat, Jan 17, 2009 at 22:39:52

Sweet Race Austin.

WOW your a speed demon! I should of ran the 5 k with you and Dustin.

From dave holt on Mon, Jan 19, 2009 at 16:28:07

What if I say NO Spectrum?

Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

AM: Woke up this morning feeling good mentally but im pretty sore from the race.  I got out and headed down to the dam road and then flipped it back to my house.  Solid under 7 pace the whole way which means that i do have energy, but its the beggining of the speed stuff such as mile tempos and my body enduring harsh milage weeks.  Im way excited to get into our winter program.

Gel 2140's Miles: 8.10
Comments
From Vis on Tue, Jan 20, 2009 at 22:17:57

I saw you needed a comment, so here goes: NIce track suit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.002.000.000.006.50

PM: First day of our mile tempos.  Me and kimz did 2 with a 100 rest jog in between.  Our first one was way fast.  We didnt really know how fast we were going.  I guess thats what the huge thing on my wrist is for. But our first one was 5:25 then we came around for out second one at 5:32.  Then jog back to the school.

Gel 2140's Miles: 6.30
Comments
From Ruthie on Wed, Jan 21, 2009 at 02:13:01

Are you going to do some indoor track meets during the winter or just train?

From Ruthie on Wed, Jan 21, 2009 at 16:46:31

Well I guess that makes me a wannabe! Haha, I'm forced though. Have fun then... I'm jealous of the weather you get to run in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.750.006.75

PM: Easy foremaster 6 with coach and kimz. Then barefoots and lifing after.  foot felt perfect all run till barefoots then it killed. then after it felt fine.  so obviously its support related.

Gel 2140's Miles: 6.75
Comments
From Wildbull on Thu, Jan 22, 2009 at 11:30:14

Austin Or Bionic man. you are sure running strong. Very impressive.keep up the great running your going to have an awesome season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.300.000.000.000.007.30

PM: Went out to roller coaster trail.( shnob ki ) i dont know how to spell it.  Just me kimz and decker.  The dedicated ones to the team.  jk  but seriously.  Felt okay.  My quads, and boobies are way sore from work out yesterday. But some rest and endurox will do me some good.

Gel 2140's Miles: 7.30
Comments
From harris on Fri, Jan 23, 2009 at 14:22:16

You know that it's a quality workout when your boobies are sore the next day.

By the way, great job on that 5K. Very impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.002.500.009.50

PM: Nice rainy day today, perfect for repeats.  We warmed up out to the hill and imediatly got started.

1- 1:18

2- 1:18

3- 1:17

4- 1:18

5- 1:18

6- 1:17

7- 1:15

8- 1:14

9- 1:14

10- 1:11

Good solid times. Nothing bad about the work out, felt great as far as the stomach goes.  Then cool down back to the school. great run.

Gel 2140's Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.010.000.000.000.0012.01

AM: Woke up this morning, got tyler then we went to the running center to run with the old guys. ( not really old, but old to us ) Tyler did a nice 3 and the rest of us did the washington feilds loop then back to the running center.  Great run. Quads were totally out the whole run.  my calves had to push through most of the run. But loads of fun still.

Gel 2140's Miles: 12.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM: Hill intervals today with kimz and surprisingly a lot of other people that should have been out earlier.  But these sucked so bad! I was wasted from old man hills and our 12 on saturday.  But today will be better now that i am warmed up for the week!

Gel 2140's Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM: Green springs 6 with the team. Way tired from lack of sleep but not to tired from running. 800 s tommorrow.

Gel 2140's Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.750.000.001.500.007.25

PM: Easy 3 warm up with coach, then i hit up some 800's by my self.  Times kinda stunk. . . . so ya. I dont think im made for running by my self. then 2 cool.

1- 2: 30

2- 2:30

3- 2:30

Gel 2140's Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM: Club run tonigh with the older peps.  Nothin special today. Felt like a freaking piece of crap the whole last half. My quads are dead. Screw lifting.  But after i went and took an ice bath in the pool and bout lost the boys on that one. But now i feel better. some endurox and many minutes of the stick and i should be ready to go tomorrow.

Gel 2140's Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.750.008.75

PM: Actually all day i was really excited to get this work out started.  Me coach kimz and tyson did DI warm up then got right into it.

1- 3:19- Felt nice, got out and got used to the distance

2- 3:18- Little fast, was working to catch coach

3- 3:22- Slowed down as instructed, pain is starting to get there

4- 3:24- Little too slow, but not bad

5- 3:23- Working hard to get even splits

6- 3:18- Pushing the pace to stick to coach.

All in all great work out, no complaints.  Allthough i dont think im going to cram in a whole bannana and two shot blocks.

Gel 2140's Miles: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.300.000.000.000.008.30

AM: Over the weekend i played football with some people.  And me being the competitive person i am smashed knees together with some kid and i had to be helped up the dang stairs.  So over the last few days  i have been babying it up.  But this morning it felt just fine. So im excited for another week of intense training. 

PM: 5.3 on the trail to no where. Just a nice easy pace run. No knee, or shin, or foot problems so its a good day.

Gel 2140's Miles: 8.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.002.250.008.50

AM: Me and kimz headed out to old man hills and hit up 2X 200 1X 800 3 sets of it.  Hit solid times and a nice run with my buddie

.200's all in 35-38 and all 800's in 2:40-2:48

Gel 2140's Miles: 8.50
Comments
From Hayden on Wed, Feb 04, 2009 at 00:00:40

How Cutie, you guys being buddies and all. I wish i had a buddy. Ha nice run man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.001.500.009.00

AM: Easy AC with coach. No kimz or Danny today. 

Still AM: Me and kimz did DI warm then did 3X 800's all at or under 2:30

1- 2:29

2-2:30

3- 2:29

Nothing special just good hard pace.

Gel 2140's Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.000.000.006.30

AM: Me and Kimz waited for coach to get out of a meeting, then we went out to shnob ki and ran up the stupid thing.  Coach is never picking the run for the easy days ever again.  Seriously i was so tired i went home and took a dang nap.  So ya if times tommorow are lacking its coaches fault.

Gel 2140's Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.300.000.000.000.009.30

AM: Woke up this morning and headed out to the school and noticed that it was only like 50 degreese out side.  Beautiful temps, just me and coach today to AC. Legs are feeling excellent compared to what they felt like yesterday. 

PM:  DI warm up with coach and kimz, then we did dog pound AT.  Good times on miles, good kick, great sick feeling.  Couldnt be better. ;)

Gel 2140's Miles: 9.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.600.000.000.000.0011.60

AM: Headed out and did the washington loop by my self for the first time in a while.  It was kinda nice to get out by my self, but this one was a little painful.  I kept the pace at about 6:40 the whole time to get my endurance up.  After i was dead tired mostly from this weeks work outs. Excited for another week of training.

Gel 2140's Miles: 11.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.620.000.000.000.009.62

AM: Ran over to the high school, then hooked onto AC with coach. No kimz today. 

PM:  6.5)  Hill sets today by my selft. No coach no kimz, did 2 sets of a 2X200 and a 400. Matching recovery inbetween each.  Great feeling, painful, but a good feeling knowing that im getting that much better. Then lifting after, i did more weight and more reps this time.

Gel 2140's Miles: 9.62
Comments
From Dustin on Mon, Feb 09, 2009 at 19:41:11

Great job, I think you're going to have a great season.

From Vis on Mon, Feb 09, 2009 at 21:40:17

U R AN ANIMAL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.000.000.000.007.00

PM: Easy 6 green springs, then back to the school for a mile of bare foot's.  I lost my bet with seira today, i bet her that i wouldnt get asked to preferance, and i did.  So my punishment was a 400 at goal mile pace. I went a little bit faster than that but i thought it was fun 1:03

Gel 2140's Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.700.000.001.500.009.20

AM: Easy AC with coach today.  Really cold temps and i had some leg pains. 

PM: 3X 800's today. Kimz finally came back to practice so now  i have a person i can run with.  Times were just fine, 2:29 2:30 2:29  Good work out, 2 warm 2 cool and lifting afterwards. 

Gel 2140's Miles: 9.20
Comments
From Vis on Thu, Feb 12, 2009 at 19:01:41

I won't run this afternoon. See if you can catch me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.800.000.000.000.007.80

PM: Just me and kimz today, no coach which is a bummer for him, he missed out on a freaking awesome run!  We headed out to the old desert tortise trail, i really wanted to get dirty i guss.  So we get out there and like the second we turn around at the fence it starts hailing! Pretty hard, so me and kimz took it about 5:50 down the rest of the way till nissions then back to the school easy.  But just an awesome run.

Gel 2140's Miles: 7.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.140.000.003.500.0011.64

AM: Got to the school around 6:30, coach and i waited a few mins for kimz, but no show.  Then did easy AC.

PM: 2 warm with the boys, then we hit up 6X 1000's.  All was good till the end of the 4th one, i had to stop and put some winter crest on.  Then got in for the last one and finished one more by my self.

1- 3:20- slow getting out, shins hurtin pretty bad

2- 3:19- Good splits, killer shins

3- 3:18- Little fast, shins really bad

4- 3:21- Right on, shins on fire, put wintercrest on and felt brand new

5- 3:08- Great time, coach was trying to pull away and we got him

6- 3:17- By my self good feeling

The bummer to this work out was that i felt better after than i did before, stupid shins, ill get those fixed asap.

Gel 2140's Miles: 11.64
Comments
From Sierra on Fri, Feb 13, 2009 at 22:57:30

When I was running home, I saw you . . .but I didn't know it was you until you called out!! Good Job today you guys are AMAZING!! Are you running to and from the school for morning runs?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.200.000.000.000.0011.20

AM: Woke up this morning at about 9, ate a few pancakes and tonz of eggs then set out for a run.  I decided to head out on the tortise trail run.  At 5 out i wasnt satisfied, so i keept going till near the end.  I really enjoyed this run and the good smell of wet desert plants, mud and sweat.  My NIKE ZOOM VICTORY spikes came last night. They are awesome. I cant wait to unleash them at hurricane.

Gel 2140's Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM: Woke up around 9 and just went out on a easy 3  by my self. Legs were a little slow getting started but the run tonight will be better.

PM: One day off for planter facitis

 

 

Gel 2140's Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.006.000.0010.50

PM: First day of track today. Decent numbers out.  Today we did 4 sets of 2X200 1X800 all times were great. Feeling not so much, it hurt pretty bad.  But nice to be done! :)

Gel 2140's Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.640.007.660.500.0015.80

AM: AC with coach and kimz

PM: Okay, this was way harder it seemed like than 6 8 1000 12's. We did 40 min threshold pace at 5:40's the whole way. On the first two my shins were killing but said a little prayer and they stopped.  Worked hard to stay with the pace, used coach holt as a wind breaker even though there was not much wind.   Stomach after was terrible.  I didnt get the best lunch. Got to make sure to get a good lunch in on hard days.

Gel 2140's Miles: 15.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.001.000.000.006.50

PM: Nice easy day today, we all just ran as a team and BS ed the whole time.   Then after me and kimz did some bf striders, then lifted.  Nice day no complaints from me.

Gel 2140's Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.640.000.000.000.0011.64

AM: Easy AC with coach.

PM: warm up and drilz with the team, then we headed out into green springs and attached it onto desert tortise trail and back. Legs were pretty sore from lifting but got better at the end.

Gel 2140's Miles: 11.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.000.0010.25

AM: Woke up earyly this morning and headed out to green springs to get out on the trails. Great run, no problems or complaints. Full steam ahead for next week!

Gel 2140's Miles: 10.25
Comments
From Vis on Sun, Feb 22, 2009 at 23:07:23

Congratulations. Who you going to outrun next my grandma?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.650.000.000.000.0011.65

AM: Woke up this morning and dressed for the cold, then got out side and found out that it was actually pretty warm with the cloud cover.  But any ways, i had a weird pain in my lower calf, not quite to the achilies tendon but a little higher that felt exactly like shin splints, but on the back of the calf. Oh well i iced it while i ate and watched the news. I weighed my self and found that i was a little bit over weight for my stature and being a serious runner. So im going to track my weight and calories ill weigh my self after work outs.

PM: Got out to practice today and ran our warm up in my crocs! It was awesome! They felt pretty good for only paying 1dollar at the DI for them.  After me kimz and coach did the hostpital run with barefoots and lifting after.  Good solid day today! I weighed my self before my run at 141.1 then after at 138.7 and then after i took a long pee, 137.7. ha ha ha ha ha a whole pound of pee!

 

Gel 2140's Miles: 11.15
Comments
From jun on Mon, Feb 23, 2009 at 09:55:45

Sounds eerily similar to my ligament issue I had last week.

Lots of stretching and some Ibuprofen as an anti-inflamatory. Took about a week to go completely away.

I think mine came on from flexing my foot forward. Keeping my foot a little flexed during my run helped.

From austin on Mon, Feb 23, 2009 at 10:25:47

Oh that makes sense. Ill definatly take that into consideration. Thanks.

From Ruthie on Mon, Feb 23, 2009 at 20:07:26

Bwah hahahaha! You'll probably get me this week though, since we have the Indoor Track WAC Championships this weekend!! :D I'll be down for Spring Break... that's the 9-13 of March. So, I've got a little less than 2 weeks left, then PARTY!

From Ruthie on Mon, Feb 23, 2009 at 20:31:28

Yeah... right. You crazy.

From Vis on Mon, Feb 23, 2009 at 20:31:33

That's one heck of a pee.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.001.500.007.50

PM: Got the DI warm up in and then me and the boyz all hit 3 sets of 2X200 1X400. Times were all 33 and 68 except the last 400.  I broke out the Nike Zoom Victorys and got a feel for what they were going to be like. I ran a 59 easily, well not easily but i wasnt running it like a 400 race. Then DI cool, great day.  

Gel 2140's Miles: 7.25Nike Zoom Victory Spike Miles: 0.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.140.000.000.000.0011.14

AM: Easy AC with coach and kimz, cool temps. Legs are feeling not bad at all, really excited for 8X 1000's on friday!

PM: Got out to track and did the half mile warm up, then headed down to the trails.  Now when ever we hit the trails we know its going to be hard.  we did 4 sets of a 2min hard 1min recover 1min hard 30sec recover 30 hard 30 recover, . . then start over again. It got really hard on the last 2 min i was barley hanging onto kimz. But we made it through. then 1 mile of barefoot striders and lifting.

Gel 2140's Miles: 11.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

PM: Just an easy 5 today with bare foots at the end.  Stomach was kinda hurting, but other than that every thing is going great. Im excited for 1000's tomorrow.

Gel 2140's Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.640.000.005.000.0013.64

AM: Easy AC with coach. No kimz today. Legs are feeling ready to work today. 

PM:  Warm up with the team, then did DI warm.  Me and kimz got down to the track and started our rough work out.  We did 8X1000 with 200 recovery jog. 

1-3:20 Nice opening set.

2-3:20 Head wind around the first 100

3-3:21 Wind started to really pick up.

4-3:20 Middle lab was weak.

5-3:17 Pushed the middle lap a little much

6-3:20 Right on pace, lactic acid is setting in

7-3:19 Last one till my zoom spikes

8-3:09 Just kept the flow going, and got a great time.

Gel 2140's Miles: 13.04Nike Zoom Victory Spike Miles: 0.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.000.0010.25

AM: Got a nice saturday sleepin day, then got the chores done and headed out on a run.  I decided to do the club park way run.  I really enjoyed this run, no complaints, no pains, nothing. Just a nice run and a good end to the week.

Gel 2140's Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.600.006.20

AM: Easy AC

PM: This morning my ankel was hurting like a shin splint kind of feeling like coach had.  Tendonits or something. Got out and got 2 mile warm in and started the work out, but only got through the first 1000.  By then my ankel was killing.  So i got it checked out and it is tendonitis.  Few days rest and ill be back full.


Gel 2140's Miles: 6.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM: No am

PM: Had to take a zero for today to rest up the foot.  I went out and got it taped, then i headed over to steve to get some arch support insouls in my shoe. It is really helping. In fact it dosnt hurt right now.  So maby ill be able to get a few in tomorrow. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Last day of no running, then tomorrow i should be back doing just a little duck run.

Comments
From Sierra on Thu, Mar 05, 2009 at 20:46:08 from 209.33.250.234

Duck run

??

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Right now i just feel like all my hard work has gone down the drain.  All of my time and every thing is just gone.  I know it will heal, but how long, over night, week, month. Ill never be the same.  Some days i ask, is it really worth it.  Hell ya its worth it.  And thats whats killing me, looking at every one else who can run.  while i sit and watch.  Im doing everything that i need to get this thing healed, so i better heal fast.  A state title dosnt get won by being injured.

Comments
From VIs on Thu, Mar 05, 2009 at 21:51:35 from 208.88.9.50

Hey, buck up! You've been working really hard, and everyone can see that you're getting better and better. So don't use this time to beat yourself up. Find a way to keep your fitness up--the bike, water jogging, whatever--so that when you come back you'll pick up where you left off.

From The Beast on Thu, Mar 05, 2009 at 21:51:48 from 74.211.17.81

Stay Positive man! Your gonna be fine.

From dave holt on Fri, Mar 06, 2009 at 15:58:06 from 204.113.55.41

Just chill! It's part of the cycle. The hardest thing to do is to let something heal up. You are in amazing shape, and there is plenty of time in the season. Use this weekend and take care of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.640.000.000.000.008.64

AM: Finally got to get out and run, it felt so good!!! The last half mile i got some seriously sick shin splints on my right leg. So when i got home i stuck my legs right into the freaking cold pool.  Feels good now. :)

PM:  Warmed up with the team, timed them, and then cooled down with some fartlecks to see how the legs are feeling.  Feeling awesome! Im excited for the first meet this weekend.

today i threw in the 120's for jav. i dont know if thats good or not so ya.

Gel 2140's Miles: 8.64
Comments
From Vis on Mon, Mar 09, 2009 at 22:27:45 from 208.88.9.50

See. You're back and as awesome as ever. You're an inspiration to a lot of folks, speed racer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

PM: Did a mix up run. Im not feeling very good today. Im going home to go to sleep.

Gel 2140's Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.002.500.008.50

AM: No am, sore throat.

PM: Surprisingly my throat feels amazing. Did 2 warm then hit my first speed since my injury. Felt really good compared to burning pain in my tendons.  We did 2X1600 and 4X200  First mile was good and right on pace, the next one i fell back by a little. No biggie im still getting back into the speed flow of things. 200's were good till the last one, kinda got cut off, but thats okay, i still came in right behind. After 2 cool.  Im wasted.  Whew time to get ready for the meet fiday!!

 

Gel 2140's Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM: Just ran around the school a few times with trevor then got started on our order for the 4X4 for saturday.  Im super excited for the race!

Gel 2140's Miles: 4.75Nike Zoom Victory Spike Miles: 0.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

AM: Well its the first day of the Hurricane Invite! Not to many schools, but enough.  Coach advised me to not run the 3200 this time to make sure the foot is satisfied with going fast.  Corey ran an excellent 10:13 2 mile! Im way excited for him.  I threw javlin today. It was a joke, i just did it for fun, i threw 116.2 so ya maby ill get better maby not.

 

Gel 2140's Miles: 4.50
Race: Hurricane Invitational (09) (1 Miles) 00:04:43, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.001.250.005.25

AM: Wamed up with the boys, then got into a seed and stretched.  First lap was a little ansy, so that can be resolved later on this year.  Second lap is where the problem came into place, way slow.  3 was faster and 4th just went. Not bad at all, legs needed the reminder of how to go fast again, just like they need every first race of the year.  But ya, not a bad first race.

Last event of the day 4X4 i was the 3rd leg. Tyler ran an amazing first leg and robert also, then i just held it on and bennion finished them off.  were not offically sure what place over all but we won our heat. Coach said i ran a 57, so that can be brought down quite a bit later on.

 

Gel 2140's Miles: 4.00Nike Zoom Victory Spike Miles: 1.25
Comments
From Vis on Sat, Mar 14, 2009 at 19:40:58 from 208.88.9.50

I was wishing that I was there. I'm glad your feeling good about your running.

From Jamal on Sun, Mar 15, 2009 at 00:31:28 from 75.169.5.169

You ran a great race today I really enjoy watching you. You should transfer to Canyon View. Come meet me next meet i am the only black kid at the meets so i won't be hard to find.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.140.001.000.000.0013.14

AM: Practice at 8am with the few loyal team members.  We did the Parkway 8, had a little shin splint action going on so im working on fixing that, and ya.  Good run. then bare foots after.

PM: Me and trev went out at about 11 and hit an easy 3

 

Gel 2140's Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.150.000.000.000.0011.15

AM: Today was a hard work out, probibly not the best for my strep, but i still did it. We did 5X 2min hard 1 rest 1 hard 30 rest 30 hard 30 rest then cool down.

PM: This afternoon me and trevor played some more volley ball and got a run in.  Im getting a nice tan. :)

Gel 2140's Miles: 11.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM: Today we did the shoe run. Legs are feeling awesome compared to what they felt last night.  I drank some emergen-C stuff and i feel much better.  I totally forgot our bare foots, so i know where me and trev are going tonight, . . . . green springs golf course.

PM: easy 3 by my self.

Gel 2140's Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.001.750.009.25

AM: 10X400's today.  To bad i didnt really get to do them.  The first two were great, getting the legs flowing and what not, then the rest was down hill.  I would get a good first 200 in and then the shins would flare and i would feel out of energy.  I think most of it was not getting enough sleep. So thats what im striving for to get me through the next days.

PM: Just an easy 3 at like midnight

 

Gel 2140's Miles: 9.25
Comments
From dave holt on Thu, Mar 19, 2009 at 22:33:04 from 75.169.89.153

Now that you have narrowed it to a sleep issue, the question is... what is more important to you - a game of ping pong at midnight or a state qualifier? It is one of those things you have to sacrifice if you REALLY want it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.800.000.000.000.0010.80

AM: Just Coach the girls and i this morning.  We did the trail 6 and some bare foots.

PM: After morning practice the fam and i headed up to zion to camp.  After getting set up i ran up the canyon for a little bit. Really enjoyed the view, the tourists, not so much.

Gel 2140's Miles: 10.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: My dad and i broke out the old bikes and rode up the canyon for about 7 or so miles, then back down.  What was kinda dumb is that comming down was almost harder with the hurricane winds.  Then when i got back i jogged around for a couple miles with the dogs.

Gel 2140's Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.001.000.000.008.00

AM: Easy 4 with the Varsity boys. We just did the staheli hill run.  After we did some barefoots then called it a day.

PM: After a day at the mall, i just headed out for an easy 3 around the hood.

Gel 2140's Miles: 7.00
Comments
From Vis on Mon, Mar 23, 2009 at 23:21:02 from 208.88.9.50

You ready for this weekend? I'll be there to witness all the glory.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.003.750.0011.25

AM: Woke up and just ran to the school around and back by my self.

PM: At lunch today my key broke to the front door and i didnt get to eat. So that caused me to get a really bad stomach ach and i went straight home and to bed for some much needed sleep.  Then i woke up bout 5:30 and headed over to the track to do my work out.  I did 6X1000's I was going to do 8 like im supose to, but my stomach started to kill again. All the times were right on, or like a sec off.  I talked to a guy in my ward and he thinks the reason my stomach started to hurt was the combined factors of no food and stress induced ulcers.  So now im on a stomach pill to help it calm down. But more importantly, i need to calm down.  I get so worked up over every thing about running. I just need to chill a bit. But im way excited/ nervouse for the race this weekend. GOALS: Stick hard with the leaders, watch my splits for the 105 214 324 and last 430 and have a good kick. Not like last weeks.

Gel 2140's Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.002.500.0010.60

AM: Easy AC with the boys.

PM: 2X1600 and 4X200 today.  Finnally a day where i felt good in all areas of the body.  The miles flew by having a buddie to run with unlike yesterday.  And the 200's were really fun. After we cooled down and did some barefoots to loosen up.

Gel 2140's Miles: 10.60
Comments
From The Beast on Wed, Mar 25, 2009 at 22:27:16 from 74.211.17.81

Thanks man! You better tear it up at the meet on our home track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.800.000.000.000.007.80

AM: Little bit tougher to get up this morning. But still i got out and just did a nice three around the hood.

PM: Easy for with all the boys. REALLY windy today, but we all still enjoyed it!

Gel 2140's Miles: 3.00Gel 2140's (Blue) Miles: 4.80
Race: Pine View Invitational (1 Miles) 00:04:41, Place overall: 15, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.140.000.001.750.008.89

AM: Easy AC with boys. After a nice ice bath in the pool.

PM: Well i have been sitting in all my classes today excited as all get out and now it has come! My first event was the mile, I did every thing i needed to except for the first lap. So that threw me off, but the others were with in a second or half a second of what they should have been.  This tells me that i can do it, i just need to get the guts to do it! My next race was the 400, i went out and had some fun.  Of course i ran as hard as i could, but it was fun. The last event i did was the 4X800, this race was awesome! Most fun i have had in a race ever! Trevor was the first leg, he got us kinda mid pack.  Then corey, who caught up to the top of the mid pack, then danny, i dont know what he did, me i caught two people and put us in 4th or 5th, something like that. But im super dead, i dont know how well the two will go.

 

Gel 2140's Miles: 7.14Nike Zoom Victory Spike Miles: 1.75
Comments
From Burt on Sat, Mar 28, 2009 at 23:58:50 from 98.167.151.26

Great job.

Race: Pine View Invitational 2 (2 Miles) 00:10:04, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.002.000.005.00

2 mile today. Felt like junk going in and found out that i had more left in me than i thought. So next time ill go out and get sub ten with a beter mind set.

Gel 2140's Miles: 3.00Nike Zoom Victory Spike Miles: 2.00
Comments
From Vis on Sun, Mar 29, 2009 at 22:46:24 from 64.255.93.69

The meet was fun. You guys are awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.001.250.006.40

AM: Easy AC with boys.

PM: Got out did the warm up and got into 2 of the 1000's and on the 3 one my shins flared up, so i left in a fury to the locker room where i stood in a garbage can full of ice water for 9 mins. I couldnt walk after that.

Gel 2140's (Blue) Miles: 6.40
Comments
From Chris Barney on Mon, Mar 30, 2009 at 14:54:25 from 163.248.193.154

nice running!

im right about where you are right now, I run at riverton high school and look forward to seeing you in some of the meets up north!

From Vis on Mon, Mar 30, 2009 at 23:07:17 from 208.88.9.50

Hopefully those new shoes will help you, tough guy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.002.000.500.007.75

AM: No morning today to ensure that the shins are better.

PM: Warmed up then hit 2X1600 and 4X200, The first mile went good.  The second, on the 3rd lap my shins flared up again. The 200s were awesome 28 and 29's. Then cool down and ice.

Gel 2140's Miles: 2.75Gel 2140's (Blue) Miles: 4.50
Comments
From WildBull on Wed, Apr 01, 2009 at 02:14:59 from 75.169.119.70

Hey Austin, Good job on your track meet last week. you looked cool in the shades man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.000.000.007.75

AM: EAsy ac.

PM: Easy 4 with the team.

Gel 2140's (Blue) Miles: 7.75
Race: Red Rock Invite (2 Miles) 00:10:20, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.002.500.007.50

AM: Easy ac.

PM: Well, right before the 2 mile i ran the 400 in the medley, i thought i would just bounce back from it. That didnt happen. But in my mind i give 100% to all my events. The two mile i just didnt have much drive in my legs. But after that Cowboy, corey, danny, and i did a distance 4X400 team. It was so fun. I came around on the straight away and wanted to catch this kid, and ended up getting him and eatin crap at the end. Super fun meet.

Gel 2140's Miles: 2.00Nike Zoom Victory Spike Miles: 2.50Gel 2140's (Blue) Miles: 3.00
Comments
From The Beast on Fri, Apr 03, 2009 at 11:15:54 from 204.113.56.116

Great job in the 4X4 man. You would have beaten that Hurricane kid by more if his dang teammate didn't get in your way. Hurricane Idiots!

From Vis on Fri, Apr 03, 2009 at 21:57:29 from 208.88.9.50

Sounds like your having fun out there. I would kill for times like yours.

From superfly on Sat, Apr 04, 2009 at 11:24:01 from 216.169.65.184

Good job Austin- Keep working hard this year and Your going to see great things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.200.000.000.000.0011.20

AM; AC

PM: shnob Kahi! Woo my fav. Not bad run at all, not to sore which is good.

Gel 2140's Miles: 3.00Gel 2140's (Blue) Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: After the ACT me Danny and Devin just did a nice ten up to tortise trail. I felt like junk the whole way.  Just way tired, and the legs were just not there.  But hey every one has one of those every once in a while.

Comments
From Vis on Sat, Apr 04, 2009 at 22:49:43 from 97.117.12.71

Nice miles, Roger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.640.000.000.500.0012.14

AM: Early AC

PM: Trail 8 today.  Not river 8.  Really warm temps today. High 70's prob.  For some reason i was just wasted all during the run.  My legs just didnt want to go. Thats okay, the harder the run is the better i get.
 

Gel 2140's (Blue) Miles: 12.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

AM: Barber shop 3

PM: Sun rise 6 with the team.  Hot temps today, but the overall feel of the run was nice. Bare foots after.

Gel 2140's (Blue) Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.004.250.0011.75

AM: AC, Nice temps.

PM: Todays work out was suppose to be 8X1000, however, i only got 2 in at exactly 3:05 pace. After that i did the sprinters work out which was two miles on the track sprinting the long and jogging the curvs. After that i did 2X800 with luke at mod pace. I was kinda bumed bout the 1000's but i feelt better after the other work outs.

Gel 2140's (Blue) Miles: 11.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM: EAsy AC

PM: shoe mix run today. Good feeling in legs.

Gel 2140's (Blue) Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.003.750.0011.25

AM: Easy AC

PM: Short day today, and wonderful 400's.  The origonal plan was to do 10X 400's then go see coach for a surprise.  Well we got in there and he sent us out for 5 more.  Nice surprise! ;( All the times were right on or a second fast or slow.  And my last one was 1:02. meh

Wave Kaze 4 Miles: 3.75Gel 2140's (Blue) Miles: 7.50
Race: 2009 Run for Kids (6.2 Miles) 00:34:54, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.006.200.008.20

AM: Woke up this morning, then me and trev headed to the race.  I warmed up a little by my self and with dustin.  The race started and i couldnt get my garmin to work right.  But i got it to work in the middle, and my pace was a nice 5:25ish.  Got to tella graph and my pace dropped to about a 5:50 in some 6:00 in others.  Feeling during the race was great, tired and pushing my self, but great.  Ended up with a 34:54 and first over all.  Fun course except for the last 2 miles ;).

Wave Kaze 4 Miles: 6.20Gel 2140's Miles: 2.00
Comments
From Dustin on Sat, Apr 11, 2009 at 16:32:53 from 209.33.192.10

Great job with the race. This is a good time on a difficult course, especially with nobody pushing you. Keep up the hard work. I'll try to make it to a track meet before the season is done.

From Vis on Sat, Apr 11, 2009 at 16:33:33 from 64.255.93.69

What an animal!

From Burt on Sat, Apr 11, 2009 at 17:22:28 from 98.167.151.26

Great job!

From Wildbull on Sat, Apr 11, 2009 at 19:57:56 from 209.180.90.237

you burned them up today. Sweet Kick and your the real thing.

From dave holt on Sat, Apr 11, 2009 at 20:25:28 from 75.169.80.122

I figured you could still pull it out - even with that beast of a workout yesterday. That shows a lot; on a tough course too! And you beat my last year's time as well (of course it was like my 1st run after pneumonia!).

From Superfly on Sat, Apr 11, 2009 at 21:03:34 from 209.33.210.52

Not bad at all Austin. I was in pretty good shape last year and ran a 34:29... so not too bad. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.600.001.002.000.0013.60

AM: Easy AC.

PM: Todays speed consisted of a .5 warm with team, then 2 warm.  Then 4 sets of 2X200 and 1X400, double recovery and times 4 seconds faster than R pace. 

SET 1:

200-29

200-29

400-1:04

SET 2:

200-29

200-28

400-1:03

SET 3:

200-30

200-29

400-1:04

SET 4:

200:29

200:28

400-:59

Over all good work out. Lot harder than i thought. Loads of fun!!

 

Gel 2140's Miles: 3.10Gel 2140's (Blue) Miles: 10.40
Comments
From dave holt on Tue, Apr 14, 2009 at 10:07:07 from 204.113.55.41

You ARE ready!

From ben jarvis on Tue, Apr 14, 2009 at 21:38:29 from 71.219.155.161

Great workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM: Barber shop with trev. Amazing temps.

PM: Parkway 8 with Gale force winds. No track meet today. :(

Gel 2140's (Blue) Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.640.000.002.000.009.64

AM; AC

PM: 3 sets of 2X200's equal jog and one mile tempo after.

All 200's were 28 to 30.  Mile was not very good, my stomach wasnt feeling very well. But thats okay. :)

Gel 2140's Miles: 3.14Gel 2140's (Blue) Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: Mesquito trail with treb.

PM:  5 easy

Gel 2140's (Blue) Miles: 10.00
Race: Dixie Invitational (1 Miles) 00:04:36, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.140.000.001.000.006.14

AM: AC

PM: Dixie invite today.  Great temps. No wind during the race.  Felt very positive about the race, ran as strong as i could, gave it my all.  And ya. Looking forward for the two tomorrow.

Gel 2140's Miles: 5.14Nike Zoom Victory Spike Miles: 1.00
Comments
From Dustin on Fri, Apr 17, 2009 at 23:55:49 from 209.33.192.10

Great job on the mile, good luck with the two tomorrow.

From Vis on Sat, Apr 18, 2009 at 16:44:02 from 64.255.93.37

Great time, chief. Keep whittling away at that mile time.

Race: Dixie Invitational 2 (2 Miles) 00:10:01, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.002.000.005.00

AM: Did the XC course warm up with my boys.  Then got on the track for the race. First lap was just a tad fast. The next lap i was a bit behind the kimzey, then caught him for the next two. The next two they chizled their way ahead of me and i tried to catch them, but didnt.  Ended up 6th and got a cool medal.  Goals for next week. Train hard, work the mental side of the training, and get that state qualifying at SUU!

Gel 2140's Miles: 3.00Nike Zoom Victory Spike Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.890.000.002.810.0013.70

AM: AC

PM: Speed 3 sets of 2X200, 1X800, and 1X300.  Really hot temps today. No fun at all.  Work out was just fine.  Painful, but fine. All times were on except 800 time.

Gel 2140's Miles: 3.14Gel 2140's (Blue) Miles: 10.56
Race: Pine View Relays (1.75 Miles) 00:05:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.001.750.006.75

AM: Green springs

PM: Today i did the 1200,4X100,400 in the medley,4X200,4X800, and the fat mans relay, 100.  All times were just fine. HOT temps, really drained. Tomorrow is going to be slow.

Nike Zoom Victory Spike Miles: 1.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.001.000.000.0014.00

AM: Missed morning, so i got up a little later and got the run done.

PM: Today we ran 10 down on the trail. It was probibly 100 down on the trail, but we had a tiny breeze to keep me from dying.  This was the hardest long run i have ever done. Not even the 13 miler i did was this hard. But that will just make me that much stronger.

Gel 2140's Miles: 3.00Gel 2140's (Blue) Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM: missed morning run, so i ran during lunch. PM: Shoe run with a twist. We ran down on skeeter trail and it was blocked, so we went though the thick tamerasks to the other side.

Gel 2140's (Blue) Miles: 9.00
Race: SUU Invite (2 Miles) 00:10:16, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.002.000.009.00

AM: AC

PM: Got a good warm up in, then hit right into the race.  First four were a blur of strategy and sticking with the leaders.  Next 3 were just holding through the GALE FORCE WINDS. And last lap hard kick to take second to hayden and Parawon.

Gel 2140's Miles: 4.00Nike Zoom Victory Spike Miles: 2.00Gel 2140's (Blue) Miles: 3.00
Race: SUU Invite 2 (1 Miles) 00:04:50, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.001.000.005.00

AM: 2 warm with my boys. Then the race started.  Got out strong and stuck right behind karl first lap, clear until beggining of 3rd.  Then another kid got in front of me, but i got to ancious and passed him into the wind which killed me, then i got beat by the pack that was chasing me because of the wind. :( But hey, it was an excellent race.

 

Gel 2140's Miles: 4.00Nike Zoom Victory Spike Miles: 1.00
Comments
From Vis on Sun, Apr 26, 2009 at 11:59:31 from 208.88.9.50

It sounds like you're running pretty well. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.003.310.0010.81

AM: AC

PM: speed today.  2.5 warm then 5X200's 1X800 and 1X300.  Not too bad, times were right on.  2 cool

 

Gel 2140's Miles: 3.00Gel 2140's (Blue) Miles: 7.81
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.002.000.000.0010.50

AM: Run around the hood with trev.

PM: 1 xc loop 2 in the two mile race with ashley, 3 barber shop and .5 with this little kid in the 800.

Gel 2140's (Blue) Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.003.000.0013.10

AM: LAST AC OF THE TRACK SEASON!!!!!

PM: speed today.  we did 2X600 3X400 4X300 and 6X200.  All the times were a few seconds faster than projected. :) Thats always good to hear. :)

Wave Kaze 4 Miles: 6.00Gel 2140's (Blue) Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.700.000.000.000.005.70

PM: No more AM for a while. :( thats okay.  Just easy 5 in the desert with coach and kimz.

 

Gel 2140's (Blue) Miles: 5.70
Comments
From dave holt on Thu, Apr 30, 2009 at 19:25:32 from 204.113.55.41

you missed your adjustment - I got cracked all over!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

PM: We arived in AF around 8 and went out for a little run down main street with our shirts off!

Gel 2140's (Blue) Miles: 3.00
Race: BYU Invitational (2 Miles) 00:09:52, Place overall: 16, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.003.000.006.50

Well . . . its finally done.  I got the state qualifying standard for the 4A 3200.  Huge weight off my shoulder.  Me and kimz warmed up and headed out on the track with all the 2 milers.  Gun went off and the rain water on the track plus from the sky was all over! In my eyes, body, everything.  In all the laps i could see my rival Robby from AF.  We kept switching leads through out the race.  I came by with one lap to go and i saw the board and knew that i could get it!  I sprinted with Robby and with about 200 to go he pulled away.  But i kept digging and ended up getting the time just under for state! :)

PM: My mile was fun, but not as fun as the two mile.  The wind picked up with just a little rain. None like earlier.  But i got put in the slower heat wich was a bummer. I got out feeling good and then the pain came.  I could feel the two mile in my legs.  But i just kept running. I even PRed witha 4:36.5. Not much but still a PR.

 

Nike Zoom Victory Spike Miles: 3.00Gel 2140's (Blue) Miles: 3.50
Comments
From Ruthie on Sun, May 03, 2009 at 00:44:11 from 75.169.208.159

Nicely done. Congrats!

From superfly on Sun, May 03, 2009 at 00:55:42 from 209.33.210.52

Good job hitting the qualifier. Keep working hard.

From The Beast on Sun, May 03, 2009 at 02:07:24 from 74.211.17.81

Nice Austin! Thats awesome! You wrote 10:52 for your 2 mile time up top so you might want to change that homey.

From dave holt on Sun, May 03, 2009 at 10:24:11 from 75.169.73.61

What was your time? What was Corey's? I have been waiting all day and the results were all jacked up on the computer - they have your whole heat at DNS! I was freaking out! What is going on?!

From Vis on Mon, May 04, 2009 at 10:22:44 from 204.113.55.59

Congratulations! I think you're really starting to get this track thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.001.500.008.50

PM: I have our dance recital tonight, so i went out early and got the work out done.  3 sets of 2X200 1X400.  Double jog recovery.  Great times all 64's and 29's .

Gel 2140's (Blue) Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Gel 2140's (Blue) Miles: 4.00
Race: Region 9 2009 (1 Miles) 00:04:33, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.001.000.002.00

PM: Well, i got to the race being a little stressed out from needing to be at a dance concert at 7. So that didnt help my nerves.  But i broke out the retro XC uniform. Its so much lighter and breathable.  I soaked my self down and headed to the line.  The gun went off.  I just stuck with my plan and stayed with old haydo.  It was really weird though, our first lap was 1:10.  Thats way slow.  Then from there they just went negitive.  So last lap came and haydo got a little bit on me but i gained it, and in the last straight he beat me by a little. Awesome race though.

Gel 2140's Miles: 1.00Nike Zoom Victory Spike Miles: 1.00
Comments
From Vis on Thu, May 07, 2009 at 11:04:58 from 204.113.55.59

I heard you were going CV last night. Great job. I came to watch but had to be somewhere at 6,so I missed the race.

From Ruthie on Fri, May 08, 2009 at 10:53:01 from 75.169.208.159

Awesome PR and great race! Are you going to do the 1600 and the 3200 at state then?

From superfly on Sat, May 09, 2009 at 12:11:37 from 209.33.210.52

Nice job Aust. Good luck at state.

Race: Region 9 2009 day 2 (2 Miles) 00:10:50, Place overall: 4, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.002.000.004.00

PM: Got over to the track at about 3:30 just chilled around till it was time for our race.  The race started and my job was to push corey to the time he needed to get to state and then with 2 to go, just chill.  Needless to say, the time wasnt there, but kimz is going to state by place. Im way excited!

The last event was the 4X400, i ran the second leg, and we took 2nd to snow canyon.

Gel 2140's Miles: 2.00Nike Zoom Victory Spike Miles: 2.25
Comments
From Ruthie on Fri, May 08, 2009 at 10:53:58 from 75.169.208.159

How'd the team do overall?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.000.000.004.70

PM: Just an easy 4 out to the church with corey and dillian

Gel 2140's (Blue) Miles: 4.70
Comments
From Ruthie on Sat, May 09, 2009 at 11:54:40 from 75.169.208.159

Sorry about not getting the region title, but a big congrats on going to state! I'm going to try and come down to watch you guys on Saturday...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM: Woke up and headed over to my little brothers track meet to watch him. My dad ran a mile with me, and then i just ran grass loops and stuff to get my 7 in while i watched my brothers team take 2nd in the 4X100

Gel 2140's (Blue) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.001.121.120.008.74

3 sets of 2X200 double recovery, then 6min tempo.

Gel 2140's (Blue) Miles: 8.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.001.201.200.008.90

Same as yesterday. Cooler temps today though :)

Gel 2140's (Blue) Miles: 8.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Gel 2140's (Blue) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Got up to AF and did a 4 with trev kimz and coach.

 

Gel 2140's Miles: 4.00
Race: State 09 (1 Miles) 00:04:33, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.001.000.004.00

woke up and felt great.  Got over to the track warmed up and headed out in the race.  We started and the first two laps felt good, but for some reason i felt like i was holding back.  Ill light it up tomorrow.

Gel 2140's Miles: 3.00Nike Zoom Victory Spike Miles: 1.00
Race: State 09 day 2 (2 Miles) 00:10:01, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.002.000.0015.00

Woke up and felt like a piece of crap.  I dont know why.  But i ran a warm up, then got into the race.  I just felt so drained and tired.  Im really disapointed with my performance.  But thats whats awesome.  Im ready for my senior year where im the one kicking butt.  After the race coach trev, and i ran up to the Y on the mountain like we did last year.  It was loads of fun.  Hard like a MUTHA but fun.  Then we just went on a trail and found a freaking cold river to ice bath in.  Then we fineshed up the run and had a great time running together.

Gel 2140's Miles: 13.00Nike Zoom Victory Spike Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

AM: Whoo!! Finally the week is over! I was dying towards the end.  I didnt get to run mon and tues because of camping and pouring rain.  But i got out today and whew! It was hard! I dont want to take a week off any more, ill just do like 1 mile a day, because man today was freaking hard.  But it feels nice to get back into my 2140's. :)

Gel 2140's (Blue) Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

PM: Headed out with the club peps on an 8 miler into washington.

Gel 2140's (Blue) Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy 5 early in the morning.

Gel 2140's (Blue) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Didnt run today.  I biked 3 and swam half a mile. Just thought i would mix things up.

Goals for next week: Get back fully into the runnning, and start off practices with both ragnar and XC teams.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

AM: First day of RAGNAR training. We had some good numbers show up, so thats always good.  We just headed out on the trail for a nice 7.

Gel 2140's (Blue) Miles: 7.10
Comments
From dave holt on Mon, Jun 01, 2009 at 12:35:39 from 75.169.93.190

See you guys tomorrow!

From Vis on Mon, Jun 01, 2009 at 15:05:36 from 208.88.9.50

You're back with a vengeance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

AM: Didnt really have a great nights sleep, but felt okay in the morning.  I got up and headed over on my bike, i really enjoy riding my bike to practice, and warmed up and did core with them.  Then we did the parkway 5.  Ran with coach BERT most of the time and just talked.  Then rode on home.  5.5 miles of bike.

Season total: 12.6

Gel 2140's (Blue) Miles: 5.50
Comments
From Vis on Tue, Jun 02, 2009 at 15:42:29 from 208.88.9.50

Thanks for easing up on me. It was fun to run with you guys. You're going to do great things this season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM: Woke up this morning around 6:30 to do a run before work.  Since the Ragnar team was doing hills i set out to these really big sand hills to run on them.  The altitulde here is 5500, so im getting some good altitude training. The hill is about 2.25 miles long, and in some deep sand. Awesome work out.

PM: Wasted after work, but managed to get 3 in

 

Gel 2140's (Blue) Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM: Had a great nights sleep and got up around 6:50.  Just went out for a nice 7 towards kanab.  Not to bad.

Gel 2140's (Blue) Miles: 7.00
Comments
From Vis on Thu, Jun 04, 2009 at 18:30:18 from 208.88.9.50

I'm jealous. Enjoy the nature, hippie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM: Just an easy 6 the back way to orderville and back.  Legs are a little tired, nothing to bad though. :)

Gel 2140's (Blue) Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM: woke up same time and headed out toward orderville on the highway. Then i got to about 3 miles and did a mile of barefoot on a local park, then fliped it aound. 

Goals for next week:  Drive safe up to oregan, and enjoy running other places.  Then have a good fun painful race on saturday! Low 15's!

Gel 2140's (Blue) Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.006.000.000.0010.00

We totally did it!!! We drove 17 straight hours to eugine oregon. We left sunday at 12 and arived 7 am the following day.  We checked out the track and then slept for most of the day.  We woke up and headed out and just ran, we ended up doing a tempo at about a 5:40 pace the whole time. Then we checked out the eugine running company, they have signed stuff form like every pro known to man. Pretty fun stuff!!

Season total 39.6 

Gel 2140's (Blue) Miles: 10.00
Comments
From Vis on Thu, Jun 11, 2009 at 00:49:39 from 208.88.9.50

I'm jealous. You'll be jealous to know that we ran Oak Grove tonight w/ the WBRers.

From Holts boy(Austin on Thu, Jun 11, 2009 at 00:58:42 from 76.27.205.18

Oh yeah im so jealous, compared to my Mt. Pisgah. I took a piss on Mt. piss!!!!!!!!!!!!!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM: Got out around 5pm today and headed over to mt. pisgah. We started the main trail then went on a bunch of side trails and then eventually up to the top.  a whole 1500 ft peak. ha ha ha but it was a beast of a hill, just a little bit easier than the Y. then we headed back. Great hill work out.

Gel 2140's (Blue) Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM: Drove into portland today and headed out on the streets. We just went around the hoods and enjoyed talkin with each other. pace a little fast, but feels alright down here.

Gel 2140's (Blue) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

PM: We headed out for a late night run at about 10.  We just went down  this trail in the dark and just chilled and had fun talking to each other.

Gel 2140's (Blue) Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM: We headed over to the track to watch the semi pros try to qualify for A standard.  We watched the mens 5 and 10 and then went out for a 3 then did some stride outs to get the legs moving! :) im so pumped! im just going to go for broke and hang with haydo as long as i can.  We were litterally 5 feet from kara Goutcher! I felt so cool!!!

Season Total: 64.1

Gel 2140's (Blue) Miles: 4.00
Race: Portland track festival 2009 (3.1 Miles) 00:16:08, Place overall: 20, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.003.100.007.10

PM: We got to the track in the morning and watched all the little kids run, then at 6 it was time for the big kids.  We warmed up with some kenyans, . . . not a good idea. We ran like 6 min pace for 3 miles. But its alright.  I ran the race and let tyler for about 7 laps, then (Because of lack of training) lost him. I knew i wouldnt run very fast just coming off a off week and just easy miles. Haydo hasnt taken a week off. But i had so much fun, and i didnt take last.  Plus i was the youngest kid in the heat. We had people who had gone to olimpic trials and crap in our heat. SUPER fun trip! :)

Nike Zoom Victory Spike Miles: 3.10Gel 2140's (Blue) Miles: 3.00
Comments
From Sierra :) on Mon, Jun 15, 2009 at 10:53:54 from 209.33.250.234

What an experience Austin! That is so cool to get to go and watch and compete in a race like that. You will do great things! Good luck this season, do awesome!!!

From Vis on Mon, Jun 15, 2009 at 13:26:38 from 208.88.9.50

What a cool experience. I hoped you rubbed the Bowerman statue, so you could bring back some of that mojo to us.

From daceg on Sat, Jun 20, 2009 at 00:20:06 from 74.211.29.72

Sounds like a great experience. Good luck at Ragnar.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM: Got up at about 7 to do my run, and just did an easy 5. Holy crap, my calves are so so so sore!!! Worst run i have had in months.

 

Gel 2140's (Blue) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM: Woke up at like 10 and headed out for a 5 miler to get the legs lose again.  They felt so much better today, but my lungs were just way burt from the altitude. After i did a mile of bare foot on the grass.

Gel 2140's (Blue) Miles: 5.00
Comments
From Holt on Wed, Jun 17, 2009 at 11:20:56 from 75.169.89.6

Austin, good job up in Oregon - not a bad race.

Just finish the week with some 6-8 'ers.

Have fun up at WBR -

and I'll get next week's workouts posted.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM: Ran out on the muddy trail. I was kinda looking up, but could still see the ground and saw what i thought was a stick that turned out to be a blow snake. Scared the crap out of me!! Really tired today, i played basketball for the first time yesterday and now im paying for it.

Gel 2140's (Blue) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM: just 5 before work into orderville, no bare foot today, the sprinklers were on and its like 42 there.

 

Gel 2140's (Blue) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

just 4 right before i came back to st. george

Gel 2140's (Blue) Miles: 4.00
Comments
From PVHS on Sun, Jun 21, 2009 at 17:08:27 from 75.169.89.6

Austin, got the workouts updated for next week.

Race: RAGNAR Relay (188 Miles) 21:15:00, Place overall: 8, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.0018.400.000.0018.40

So . . . my first leg was #11, 3.4 which is the climb up into snow basin ski resort. This thing was pretty hard, but not as hard as i thought.  I felt good the whole time, thill the last mile that was down hill.  It destroyed my calves and legs. :( but i ran it as hard as i could and was just as fast as the BYU guy.  My next leg 7.6, i got out good pace right at 5:50, way under the predicted time, then my legs gave out, and i basically ran it kinda easy the rest of the way. I was pissed!!!  My last leg i went down the hill at about 5 flat pace and was feeling good till about mile 3, my legs were killing and i slipped and fell around a corner and pulled my leg, i got up and ran on it a bit and felt it was pretty bad, but i could make it.  At this point in time i had a choice, run really fast now and get a great time, but i wouldnt be able to run for probibly a week, or just chill and finish.  I chose the second and walked most of the hill then jogged into the exchange.  So i had a great time, not to well on the running part, but i did get closer with my team mates and that means a lot as the team captain.

Season total: 114.6

Wave Kaze 4 Miles: 3.40Gel 2140's (Blue) Miles: 15.00
Comments
From Vis on Mon, Jun 22, 2009 at 04:53:55 from 208.88.9.50

You guys did awesome. Wasatch Back is quite an experience--a real team builder. All of the XCers that ran it are overflowing with guts. And, if you were keeping up with the BYU guy, you were flying. When those guys ran by, I just stopped and watched. The 26.2 guys were flying too. The 26.2 guy who ran the 2nd leg that you ran, the one along the lake, must have had about 250 kills on that stretch alone. It was all we could do to stay with him in the car. I'm sure people thought the same things about you guys. Hope to see you at practice once in a while. Paz.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

AM: I finally got to run with my team today! We did the grape vine trail, it felt so good to run out the pains and to tell stories with me team mates.

Gel 2140's (Blue) Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

AM: Got to run with the team again today. We did the green springs loop.  Legs are still sore, but it feels so much better to run than it does to walk.

Gel 2140's (Blue) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well. . . . all i can say is that i did have a bad feeling about coming to camp.  We got to camp and the first activity was a COPE course through some huge pipes.  On one of the tasks we had to climb from the top one to the bottom one with out hitting the ground.  Long story short i was too heavy for the kid supporting my leg and i fell and landed just below my knee (thank goodness) and split it open clear down to the bone.  The cut is doing fine, but i do have a bruised bone which will take about a month to heal.  However there is good news to this, i can still run and not further injur the bone.  So now i just have to wait till the cut is far along enough to where it wont split open.

Comments
From Sierra :) on Thu, Jun 25, 2009 at 00:26:04 from 209.33.250.234

Owch! Did you come home from camp early?

From Holt on Fri, Jun 26, 2009 at 19:30:58 from 75.169.57.203

hmmm...

Not too pleased about that really.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM: Woke up this morning and bandaged up my knee, then headed out.  I did a 2 cool and headed for the hills. did 6X1mins with two revovery and then a two cool. Knee felt really good, till i stoped.  It burned for like an hour, but thats okay. :) ill deal with it. Its healing faster than i thought. 

Gel 2140's (Blue) Miles: 6.00
Comments
From Vis on Mon, Jun 29, 2009 at 21:04:55 from 208.88.9.50

What about the 8X30 seconds, slacker? Keep yourself fit. That injury will feel like baby's stuff compared to the earful you'll get if you end up lame.

From Holts boy(Austin on Tue, Jun 30, 2009 at 00:38:58 from 216.241.205.170

psh! i just forgot, plus this is my first day back from a little bit of a break. I was cruising up those 1 minuters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM: Just an easy 5 even though it didnt feel very easy.  Im really tired in the mornings, but ill get used to it again.

PM: Felt much better this afternoon than i did this morning.  Temps were 100! Thats hot for orderville.

Gel 2140's (Blue) Miles: 8.00
Comments
From Nevels on Tue, Jun 30, 2009 at 14:47:31 from 131.204.15.93

I feel your pain...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

AM: Got to sleep in a little bit more today. I dont have to be at work till 2. I ran at about 10 and it was already 90!  I did 6X 1min hills with equal recovery.  I was thinking about doing the 30's, but i was really tired.  My heart rate was 186, i was wasted. I dont want to injur something else while trying to get back into perfect shape.

PM:

Gel 2140's (Blue) Miles: 6.50
Comments
From Chandis on Thu, Jul 02, 2009 at 11:02:02 from 74.211.35.101

Hey Austin good job on your miles! Our boys need their team captain back! ha hurry up, But have fun in odorville :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM: Got out at around 12, it was raining a little bit today. I just went towards glendale 4 and then back. The run today felt better than any day so far. I needed that mental help, im kinda struggling with my mental aspect of being here alone. Next week the snow canyon xc team is comming for a day. So i will finally get to run with some one.

Gel 2140's (Blue) Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.750.000.000.000.0010.75

AM: I drove home last night and didnt get to sleep till about 1:30, then i get up at 6:30 to get to practice and not every one shows up.  I was all excited to run with every one. BUT i did get to run with corey and tyson. That was fun. We just took it out into bloomington and then back through bloomington and home. I am wasted! first ten miler in two or three months.

Gel 2140's (Blue) Miles: 10.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM: Woke up and ran over to the washington city park and did a mile of barefoot striders and then headed back home. Legs felt alright after yesterdays run.

Season Total: 173.85

Gel 2140's (Blue) Miles: 5.00
Comments
From PVHS on Sun, Jul 05, 2009 at 18:51:25 from 75.169.57.203

I just sent you an email - so check it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.002.500.0010.50

AM: I got to run with my boys today.  We did 6X400 equal recovery and 8X200 equal recovery.  With a two mile warm. Not bad, me and kimz were the leaders and we had tyson hold on to us for the 400's. Every one else just a little behind.

PM: Drove back to orderville and tested out the new saucony's. Great feeling of the shoes, im excited to see how they hold up.

Gel 2140's (Blue) Miles: 7.00Saucony Ride 2 Miles: 3.00
Comments
From Vis on Mon, Jul 06, 2009 at 23:54:27 from 208.88.9.50

Did Steve recommend those? I have some Rides, and I love them. They're good dirt shoes.

From Holts boy(Austin on Tue, Jul 07, 2009 at 11:45:44 from 72.173.114.82

Yeah! It was weird! i have never even worn any thing but asics since the beginging of time! I really like them! me and trev got the exact same shoes! DIRT SHOES!!! AWESOME! i love getting out on the trails. I hope your gettin better.

From Holt on Tue, Jul 07, 2009 at 18:50:02 from 75.169.57.203

Saucony - you sell out! I don't mind mine actually (so far).

From Holts boy(Austin on Thu, Jul 09, 2009 at 13:23:43 from 72.173.114.82

Seriously! Thats what i feel like. But i love them! They are doing well so far. We shall see when mile 500 comes around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM: got up around 6 and headed out to red cave to see how far it is for the snow canyon xc team tomorrow. What i totally didnt remember is that its up hill most the way and in deep sand! Not a very fun recovery run.

PM: just an easy 3 on the high way.

Gel 2140's (Blue) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM: Just an easy 3 down the high way.

PM: The snow canyon XC team came up to run to red cave with me.  We ran there in the deep sand and steep hills.  Then we hiked through the cave.  It was way fun! Its nice to run with some people once in a while

 

Gel 2140's (Blue) Miles: 6.50Saucony Ride 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM: I made a wrong choice and stayed up way too late last night and had to be at work at 8. So i didnt get a morning run in.  There will definatly be no more late nights.  I cant screw my team over like that and let every one and my self down. My afternoon run was hard, i was tired and wanted to sleep very badly.  Yet, i still got it done, and now i feel so much better inside. :)

Saucony Ride 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: Just an easy 3 down the highway before work.  I put the insoles in the sauconys

PM: I got done with work and was planning on running with my cousin before she left, but she had already headed out. So i drove up to her then ran 4 up this massive hill and then back to the car and back home for a good old 10.  It was PAINFUL! And it still is! But heck, thats life, and i love it!

Saucony Ride 2 Miles: 13.00
Comments
From PVHS on Sat, Jul 11, 2009 at 16:24:31 from 75.169.57.203

Good job getting your runs in - glad you came to your sleep realization from the other day!

We need everything we can this year - we have some MAJOR fish to fry!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM: After working on the pool i just ran around in the old red shoes becuause i forgot my shoes in orderville.

Gel 2140's Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM: Got up at six not feeling to well in the stomach area. But i got a acid reducer in and headed out the door. I did a two warm then hit the hill. The 6X 1 min were the hardest part. once i got to the 8X 30's i was having some fun! :) at the end i almost threw up, but kept it under control. Overall a great work out.

PM: just three on the higway. Temps around 95.

Gel 2140's (Blue) Miles: 9.50
Comments
From PVHS on Mon, Jul 13, 2009 at 12:11:09 from 75.169.57.203

I thought you might be down here this morning - glad you got your stomach under control. Something you ate?

From Holts boy(Austin on Mon, Jul 13, 2009 at 15:40:31 from 72.173.114.82

Yeah i had to work yesterday after church. umm, actually im not quite sure. At work i had some pop corn and a chocolate milk. I didnt really get to eat dinner and i think thats why. Im almost positive that i have ulcers and when i run on empty it hurts. so yeah, hope every thing is going well with the team.

From Holt on Mon, Jul 13, 2009 at 18:54:53 from 75.169.57.203

We're moving along (just missing Kimz for a couple days, he must be glued to the Tour de France!)

AF is picked to be the best team in state by "over 100 points". With PC next. Let that be some motivation for you on those solo workouts - then the team will come back together and rock 'em!

From Holts boy(Austin on Tue, Jul 14, 2009 at 15:03:49 from 216.241.192.165

It truly is a motivation. . . . but we have one thing AF dosnt, stealth. NO ONE expects some souther utah team to do any thing. Yeah, AF has seen what we can do, but they only know our first 4 runners. We still have Devo, tyson, Luke, TA, Willy, and by the way i have heard how tyson is doing, i think we have found our 5th guy. Also with him and Devo pushing each other for that spot, just like trev, kimz, and i for number one, great things will happen! SHOCK THE WORLD!!!

From Holt on Wed, Jul 15, 2009 at 19:38:18 from 75.169.57.203

Tyson and Devin are both doing AMAZING right now - AMAZING!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM: Got to sleep in today till about 10. Feels good to have one or two of those days.  Temps were pretty warm around 95, so it was a little bit tougher than 6 in the morning when its 62 degreese.  But its good training for me when i get back to st. george. getting in a second run today is going to be a challange, but i will do my best.

PM: At work when it was slow, i would run around the campsite checking on every thing and got in 3 miles there.

Gel 2140's Miles: 3.00Gel 2140's (Blue) Miles: 5.00
Comments
From Holt on Wed, Jul 15, 2009 at 19:36:52 from 75.169.57.203

Good job getting the run in - no one is missing them here! (just getting Danny healthy - and everyone is really ON!)

From Holts boy(Austin on Wed, Jul 15, 2009 at 19:45:26 from 216.241.205.115

Thats great news! I cant wait to show every one just how good pine view really is. >:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.002.500.0010.00

AM: Got up around 9:30, and started my run at 10:30 ish. Temps were in the high 80's. Then i got right into the 6X400's

1: 1:10 Perfectly flat, felt good to get the legs going

2: 1:11 Flat, no problems

3: 1:16 about a 3% hill grade

4: 1:12 fatigue setting in

5: 1:11 i was relly impressed with this time, mostly up hill

6: 1:17 Steep hill onto the main highway

8X200's

1: :32 nice down hill, felt really cool to be going fast!

2: :33 flat, general fatigue

3: :33 flat

4: :34 starting to get pretty tired

5: :34 flat

6: :33 uphill, started thinking how bad i want me, as well as my team to take state this year, it helped me push hard!

7: :33 almost done feeling!!

8: :32 Kicked it into grams house

Overall i was pretty impressed with my self.  Not having any team mates to push me or anything. Times were great i wanted my 400's under 1:20's and my 200's under 35's.

PM: just out on the high way. Temps 97 degreese. I felt like crap! im tired. but i feel much better now that i got it done. :)

Gel 2140's (Blue) Miles: 7.00
Comments
From Holt on Wed, Jul 15, 2009 at 19:35:32 from 75.169.57.203

Very, VERY solid - keep pushing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: woke up around 6, temps about 62. NICE!!! Just headed north on 89 4 miles and then fliped it.  It was really hard to get the pace going today. first two were 7:30, im usually 6:40's most the time.

PM: This is no lie. The temp out side read 100 degrese! smokin!!! But i managed not to die. I got the pace going faster this time, mostly just because i didnt want to stay in the heat. Weather 8 min pace or 6:20 its still hotter than a motha!!!

Gel 2140's (Blue) Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: got up around 5:50 and headed south on 89 to about the end of the golf course. Then i went back up into orderville and back for 10.  Pace around 7:44 pace. The last two were down in the 6:10's. i wanted to be done.

 

Gel 2140's (Blue) Miles: 13.00
Comments
From Vis on Fri, Jul 17, 2009 at 21:32:51 from 144.92.164.57

Ouch! Your miles are hot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.002.500.0010.00

AM: woke up early and headed out onto the road. I really do enjoy these speed sesions. It keeps my mind focused on working hard and pushing it instead of long runs where im board all 10 dang miles.

6X400's

1: 1:15 Meh, getting the legs going.

2: 1:14 Better, flat.

3: 1:14 Excelent, 4% grade hill!

4: 1:11 Coming down the hill.

5: 1:08 Wow, this was a little up hill.

6: 1:15 I caughed up some bloody mucas stuff.  I have had a pretty bad cough since i did this work out last.

8X200's

1: 34 Alright, lungs are feeling like crap. I cant get a full breath in.

2: 32 Better, much, even though i still cant breath

3: 32 Solid

4: 33 Flat

5: 32 Keep rockin the 32's

6: 32

7: 33 up hill

8: 33 Kicked it into grams

Overall work out pretty solid. The 400's were maby a second slow, but not bad for not really being able to breath. I knew the times would suffer when i got about a quarter mile down the road and i was huffing and puffin. Ill chug some caugh medicine and get this cleared up.

PM: Waiting  for the clouds to come over. Maby ill get some rain! :)

Gel 2140's (Blue) Miles: 10.00
Comments
From Holt on Mon, Jul 20, 2009 at 19:02:40 from 75.169.57.203

Solid as usual!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM:Just an easy 5 into orderville. Im a little bit sore,but not to bad. Next week is going to be hell.

PM: Just three down towards the junction. Temps were about 87 with like 90% humidity. It had just barley rained and then the sun came out right as i got outside. :(

Gel 2140's (Blue) Miles: 8.00
Comments
From Holt on Wed, Jul 22, 2009 at 12:49:28 from 75.169.57.203

It's been humid down here too - but a little warmer than 87.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM: Last night i could not get to sleep.  My caugh was terrible. I finally got to sleep at about 12 but would keep waking up and having caughing fits.  Good thing i didnt have early work today, i work the night shift. So i got out around 11 and did a two warm then got through 3 of the 1 mins and was just wasted!! I could hardly pick up my feet. So i stoped joged around for a little to see if i could bring my 185 heart rate down, but i just couldnt. So i joged back home and rode the bike for 5X1 min on max. So im kinda down right now. But thats okay, there are bound to be some work outs that just dont work out. But if i keep trying ill reach my ultimate goal.

PM: We had a slow hour at work, so i ran around the camp site for about 20 min. Im feeling, okay, but not really sure yet. My lungs kinda suck right now.

 

Gel 2140's (Blue) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, on thursday i went to go out and run, but felt like crap. Lack of sleep and my lungs were bugging me pretty bad. So i took the day off. On friday, i talked to the doctor and she said to take the rest of the week off to get the anti biotics going and then i should be good for next week.

Comments
From Holt on Mon, Jul 27, 2009 at 17:03:43 from 75.169.57.203

Sick again - at least it is now.

What is Trevor's cell #

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.002.500.0010.50

AM: Got up at 6 and i was feeling great. Got out did a 2.5 warm up. I finally got the right pair of new sauconys and tested them out! I dove right in.

6X 400's

1: 1:15- Lungs hurt more than i though they would

2: 1:13- Finally got the legs going a bit.

3: 1:17- Up hill, lungs are burning

4: 1:10- Much better

5: 1:08- Heading down the little hill

6: 1:15- Up hill and lungs on fire.

8X200's

1: 33 Man my lungs hurt like a MOTHA!!!

2: 32 Getting into the 200 groove

3: 32

4: 31 Were getting down there

5: 32

6: 32 up hill

7: 32 up hill, lungs are bout ready to give out\

8: 28 Kicked the crap out of this one!!!

Nice work out, when i was running i thought my times were going to suffer because of the lungs, but not bad at all.

PM: 3 at work, nothing really to do so i ran up and down the rows, which are about .25 down and back.

Gel 2140's (Blue) Miles: 3.00Saucony Ride 2 Miles: 7.50
Comments
From Holt on Mon, Jul 27, 2009 at 17:59:41 from 75.169.57.203

Nice job - too bad the workout was 1000's today!

Tomorrow: 1mile/2miles/1mile at 5K pace+10 to 15secs with 1/2 mile recovery jog (warm up for a 1-2 miles, 7 miles total)

From Holts boy(Austin on Mon, Jul 27, 2009 at 21:20:26 from 216.241.192.122

Ahh freakin du!!! I totally thought those were on thrusday. Ugh, sorry coach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.004.000.000.0012.50

AM: I got the late shift for work today so i got to sleep in an extra hour. I still wanted to get up early to beat the sun. Did a half mile on the bike then headed out side. After my two warm up, i started.

Mile 1- 5:34- I felt like i was going so slow, but im pretty proud of this one. Basically flat till the last 200 up hill.

Mile 2- 5:52 This one was a rough one, it starts kinda flat then shoots up hill at a 5% grade hill.

Mile 3- 5:26- Awesome time! I wasnt sure how well i was doing, i didnt dare look at my watch.

Mile 4- 5:32- Perfect!! I was really impressed with this one, it starts out with a little down hill shoot, then mostly up hill to the end!

Then a 2 cool. When i got home it was about time where my team mates at home were just getting started with the work out. Good luck Guys!!! STATE CHAMPS!!!

PM: Just three down the dead deer trail. Got its name when i wasnt really paying attention and i almost ran into a dead deer!!! Gross!!! smelt like some serious crap!

Gel 2140's (Blue) Miles: 3.00Saucony Guide2 Miles: 9.50
Comments
From Holt on Tue, Jul 28, 2009 at 16:24:31 from 75.169.57.203

speaking of teammates, where is Trevor?

From Holts boy(Austin on Tue, Jul 28, 2009 at 23:55:54 from 216.241.205.135

He wasnt there today!! I have no clue! He hasnt said any thing to me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

AM: easy 7 over to the town park, did some bare foot running, then headed back.

PM: Ran a few at work when it got slow

Gel 2140's (Blue) Miles: 3.00Saucony Guide2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.000.008.00

AM: Got a good nights rest and woke up around 6:45 this morning.  Got out did a half on the bike and 2 into town. Got started on my 4X2min. Did all of them feeling, okay. Got into the 6X1mins and i was flying till the last one. My lungs like stoped working. So i walked aound for a second still breathing way heavy, caughed. So i decided not to push the lungs any further. I want to actually finish the week.  On the last mile home i tempoed it, just for the heck of it. 5:35 pace.

PM: Its going to be hard to get 8 in today, but ill try my best. i know ill get at least 3.

Saucony Guide2 Miles: 8.00
Comments
From Vis on Thu, Jul 30, 2009 at 13:35:17 from 208.88.9.50

Where are we running tomorrow?

From Holts boy(Austin on Thu, Jul 30, 2009 at 13:43:53 from 216.241.205.36

I dont know yet, i was hoping that you knew

From Holt on Thu, Jul 30, 2009 at 17:44:22 from 71.213.44.227

Coral Canyon - park

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM: FINALLY!!! I got to run with my boys again!! ahh!! The run was amazing! We had so much fun. Basically we went from coral canyon all the way around quail and home. Fun run.

PM: Easy 3 in the heat

 

Gel 2140's (Blue) Miles: 3.00Saucony Guide2 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.002.750.007.25

AM: 8X1000's today. I actually enjoyed the ones i did. We warmed up and then got started. The first one was around a 3:20, and the next one a 3:19, then i had some troubles with my lungs and i stoped. Tendon is killing too. But its not a big deal YET. So im babying it up today. No pm to rest the tendon.

Saucony Guide2 Miles: 6.75
Comments
From PVHS on Mon, Aug 03, 2009 at 14:43:30 from 75.169.57.203

Got your July mileage updated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

AM: easy 4 out to tortise trail and back. Just easing the foot back to health. Its feeling much better than yesterday.  I just got done making my Home made planters sock. :) it works. And using winter crest on it like a mutha!! One more easy day tomorrow. then bring it back full.

Gel 2140's (Blue) Miles: 4.00
Comments
From PVHS on Wed, Aug 05, 2009 at 20:30:49 from 75.169.57.203

It is very unlikely that I will be at practice on Thursday morn. Just have everyone do their assigned workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

AM: i feel like crap. leg kills like a motha!! But thats okay. im working on it

Gel 2140's (Blue) Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0029.0029.00

AM: Rode the bike to practice and did the work out with trevor and rode around some more, then came home. foot feeling okay. not good though.

PM: Club run tonight! we did the shnob kibe run, those hills on my bike were really fun. Foot is feeling great thanks to steves improvise to my shoes. im planning on running tomorrow

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

AM: Yes! I got to run today. We ran the new region course. Im so excited to go full out on it!

Saucony Guide2 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.0012.0014.00

AM: Rode the bike with the boys. Paced trevor in his race then ran a two mile cool with them.

Gel 2140's (Blue) Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.002.500.0012.00

AM: Yeah i got to run today. :). i ran two warm with the team and then did 3X1000's i didint want to agrivate the foot, then ran the last one with them. So i did 4 1000's. I ran around while they ran the rest of them. Im feeling so good now.

Gel 2140's (Blue) Miles: 3.00Saucony Guide2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.003.000.000.0011.50

AM: Extened warm up Dog pound AT. We did 3.5 warm up and then AT. Felt nice to get going fast. Painfull, but nice. I had fun working with my team mates.

PM: Ran 4 with my fav boys up to double churches and back.

I got my garmin 305 today!!!!!

Saucony Guide2 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Ran around 6 this morning with ryan dev trev kimz and coach.  We did the . . . i forgot what we were really going to call it, but we did mention the worst last run of the summer! i really enjoyed it though. We ran out on the dam road, then on the hills to the right of it, and back home. Great feeling, no complaints. Wore my garmin for the first time today, the heart rate thing is pretty cool.

PM:

Saucony Guide2 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM: Easy 3 by my self before school.

PM: 5 mall run with the team.  Temps were rough today! Heart rate was up in the low 170's. Run felt fine till after. My IT band is hurting a bit. So im working on it.

Saucony Guide2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.600.000.000.000.008.60

AM: Easy 3 around my neighborhood. Kinda different waking up for a purpose now.

PM: 4 star buck and back with 8X grass striders. Every thing felt okay, hips feeling decent, foot much better. Hips still need some work.

Gel 2140's (Blue) Miles: 3.00Saucony Guide2 Miles: 5.60
Race: Pre Region 09 (3 Miles) 00:16:27, Place overall: 8, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.003.000.007.00

First race of the Year!!!! I was so excited that i could barley sleep! I need to work on that. But other than that the race was a fun one. I didint do very well, reasons probibly being that im coming off an injury and lack of speed training the last 2 weeks, but im not going to blame it on that. I just didint race it right. Ill work on that next week for cedar and Hurricane! :)

Wave Kaze 4 Miles: 3.00Gel 2140's (Blue) Miles: 4.00
Comments
From Vis on Sun, Aug 16, 2009 at 12:03:09 from 208.88.9.50

Maybe try this perspective. Your time is comparable w/ anything you ran last year, and you didn't feel like you ran well. To top it off, the course is a fairly tough one. To me, your time says you've put in the work to be a lot better than last year. Keep working hard. Don't beat yourself up--the negatives will mess w/ you. Find ways to focus yourself. Use positives to progress.

From daceg on Sun, Aug 16, 2009 at 23:58:30 from 74.211.30.99

Looked great on Sat. The course is ultra-slow, so don't worry about that. Keep working. You are going to be a phenom in Track this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.005.000.0012.10

AM: Easy 3 with trevor. Both of my feet are not doing so good. Some planters is setting in. But i have my home made sock on right now to help clear it up.

PM: Today was our only day of hard speed. We did 6 8 1000 12 12 1000 8 6 8. All the times were pretty solid, even when coming back down, maby a few seconds slower. ill get times posted later tonight.

600:

800:

1000:

1200:

1200:

1000::

800:

600:

800:

Saucony Guide2 Miles: 12.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

AM: Woke up at about 4 this morning feeling like crap. So i took a nice hot bath and felt much better. So i ran at about 7.

PM: 7 hospital. Stomach was really acting up today.

Saucony Guide2 Miles: 10.50
Race: Cedar 09 (2.92 Miles) 00:16:07, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.003.000.0013.00

AM: 6 am morning run. Felt like crap the first mile, then the legs felt better after that.

PM: Got up to the race and checked out the new course. Looked like some fun! Ran a 3 mile warm up then got into the race.  My strat was to stick with the canyon view kids then burn them. I did exactly that. Except i let mat get away from me. So next time im working on that. After we ran a 4 cool for our long run.

Saucony Ride 2 Miles: 7.00Saucony Guide2 Miles: 3.00
Comments
From The Beast on Thu, Aug 20, 2009 at 02:52:02 from 74.211.17.81

Great Race Austin!

From Holts boy(Austin on Thu, Aug 20, 2009 at 12:11:42 from 204.113.56.60

Hey thanks man! you coming to hurricane this weekend!?

From Dustin on Thu, Aug 20, 2009 at 12:19:46 from 204.113.48.77

Great job on the race!

From Holts boy(Austin on Thu, Aug 20, 2009 at 12:30:42 from 204.113.56.60

Thanks. We have one in hurricane this weekend at the middle school at 8. Your welcome to come.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.200.000.000.000.0010.20

AM: Easy AC with the boys at 6. 

PM: Green springs 7 today. Nothing to special. Way hot today, had to get some water and splash it on our heads about half way through. But other than that i felt just fine.

Saucony Guide2 Miles: 10.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.300.000.000.000.007.30

AM: Easy AC

PM: Ice cream run with bare foots, Temps really hot today.

 

Saucony Guide2 Miles: 6.30
Race: Hurricane Invitational 09 (3 Miles) 00:16:14, Place overall: 10, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.000.006.00

AM: Not much to be said about this race. I performed exactly how i was supose to till the end.

Gel 2140's (Blue) Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.001.500.005.00

AM:3 by my self. My leg is hurting again, so i just did laps around the hood. 

PM: Foot was feeling terrible. So i iced it and iced it till the team got back, then i ran a couple of 2 hard 1 off and then iced again. Its feeling okay after the work out.



Saucony Guide2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

AM: no run today, resting the foot. Should be able to run today. :)

PM: Easy 3 with the boys. Foot is feeling okay. i dont want to push it past its threshold and get it way hurt.

Saucony Guide2 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM: no am run

PM: 10 miler with the boys, i rode back with coach. Foot was feeling great i just dont want to go to hard or long and hurt it again. But its feeling great!

Saucony Guide2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.750.000.000.000.008.75

AM: AC plus add on with boys at 6

PM: Shoe run today! Then when we hit sandbergs we jumped into the pond and swam around for a minute. :)

Saucony Guide2 Miles: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.800.000.000.000.008.80

AM: AC this morning with the boys.

PM: 4 starbucks and bare foots!

Saucony Guide2 Miles: 7.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.000.006.00

Race went crapy, nothing really else to say. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: Easy AC with the boys. Luke and tyson.

PM: 9X1000's today! :) Woo!!!! I got done just fine with the first 4, then was hurting for 5 6 on seven i passed out. then got together on 9 and ran a strong 2:49

Saucony Guide2 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.005.000.000.0013.00

AM: AC

PM: 2 1 2 mile tempos. I did 2 1 .5 .5 .5 I had to take some extra breaks in there to keep on pace. My athleticism isnt built up enough yet  from all the work outs i have been missing due to injuries. But great work out. Hit great times. After me and trev ice bathed in the river then joged it back to the school.

Saucony Guide2 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.300.000.000.000.0014.30

AM: AC with the team. PM: Accidently ran 11. I ran about 20 mins before school and got 3 in, then around the school for 2, then ran a loop up past walmart and back to the school for a 6. Quick pace, legs feel like crap from the weeks speed, but thats okay, im enjoying the running lifestyle! :)

Saucony Guide2 Miles: 14.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM: me and trev did 2 miles, then 1 of grass loops. Were going to slowly build up the grass miles so our feet can get strong!

PM: I-Phone run, then after we jumped into sand bergs pong.

 

Saucony Guide2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM: 3 after breakfast

PM: 2 out on the trail by the hotel.

Saucony Guide2 Miles: 5.00
Race: 09 BYU Invite (3.1 Miles) 00:17:04, Place overall: 32, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.000.006.00

Race day. Basically, i coulndt breathe the whole time. My lungs have been giving me some trouble all week. So yeah, but im not using that as an excuse. The race went fairly well. Much better than the last few ones. Me and tyson worked together an pushed each other. Now my blood is all back, my injury is healed and IM BACK IN THE SADDLE AGAIN!!!!

Saucony Guide2 Miles: 2.00
Comments
From The Beast on Sun, Sep 06, 2009 at 16:55:46 from 74.211.17.81

Nice Austin! Get the 3 Gooldy's greatness back together man. Run with your boys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.007.500.007.50

ALL DAY:  I have been with out sleep now for 48 hours!!! Woo, .. . . . . not.  We had our run a thon today, and i was way fun, but way tireing.  I ran from 10-12, my first mile was 4:41. Way too fast  the next 3 were 5:20's

I went home and took a nap, then did it all again. My first one was 4:49, then 4:53, and a 5:00. In the dash for cash i did a 57 then a 1:01

Nike Zoom Victory Spike Miles: 5.50Saucony Guide2 Miles: 2.00
Comments
From The Beast on Wed, Sep 09, 2009 at 15:36:45 from 74.211.17.81

Sweet Dude the run-a-thon is done with. I would have donated some money if someone would have told me about it.

From Holts boy(Austin on Wed, Sep 09, 2009 at 15:50:08 from 204.113.56.76

Hey you can still donate some money. just call me or drop by my house

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM: 3

PM: hills, my calves are so so so so sore! :*(

Saucony Guide2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM: 3

PM: Easy 5 with the boys, bare foots. 

Saucony Guide2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

AM: grass loop 3

PM: 4 with the boys, legs feeling better.

Saucony Guide2 Miles: 6.50
Race: 32nd annual Murray invite (3.1 Miles) 00:16:55, Place overall: 25, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.100.008.10

AM: easy 3

PM: I had a great race today! All great till about 3 quarters left in the race, i fell down. . . and it hurt pretty bad. I was bumed too because i was in about 11th place. . . But its okay. WE WON!! AND THATS ALL THAT MATTERS!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM: After gettin home around 1 in the morning after the race, i went to bed at about 2ish. Woke up at 5:50, then me and trev headed out for our run. We went down main street, and around k mart, then to the temple and eventually to the dixie fields where we ran a couple miles bare foot. Then back home past fabulous freddys. Awesome run!

Saucony Guide2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.005.000.0012.50

AM: AC with the boys

PM:  3X30secs 3X800 4X1000's. Hard work out today, mostly because i couldnt get a full breath of air. But i finished it, and thats what i was aiming for. :)

Saucony Guide2 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.006.750.000.0010.25

AM: AC

PM: Quality work out today. We did 6X 5 min at T pace and 1 recover jog in between. Great work out! Felt good to be able to run with out stoping or not finishing the work out.

Saucony Guide2 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: Got up at about 5 this morning, and headed out for a long run. ( i have work today so i needed to do it this morning) Did willys 5 plus AC and some laps. Im pretty sore, actually. . . really really sore. I could use a good ice bath for the next two days.

PM:

Saucony Guide2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Saucony Guide2 Miles: 4.00
Race: Bull dog Invite! (3.1 Miles) 00:16:55, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.100.006.10

Got up north in time for our jv runners to get warmed up and race. :) other than that, we got a good warm up in on the course then stretched it out and got to the line. Gun went off and we went right to the the front. During the whole race i was feeling good till about .5 to go, lungs were burning, but i still had a decent kick. Beat some people i needed and felt great about my race.  We beat Mt. View and ran very well agenst AF.

dunno what my time was , i just put something in

Saucony Guide2 Miles: 2.00
Race: Wasatch renevous (2.95 Miles) 00:16:12, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.002.950.005.95

Got up to the park and got a warm up with the boys. Then i watched every ones races. Then it was my turn. I got out good, not to fast and stayed in first. Then on the second lap i took a wrong turn and that put about 30 meeters on to the next kid. So i was down inside now. but i ended up beatin him and loseing to some other kid. But i had a fun race. Lungs are burning though :(

Saucony Guide2 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.005.000.0012.50

4X30sec at CV 3X800's 4X1000's. Not bad! Great work out. Im feeling much better that i was this work out last week. Times were nice, i think 2:33 2:28 2:26 for the 800's then, 3:06, 3:08, 3:00 and 2:50 for the 1000's :) Feeling good! :) 

Saucony Guide2 Miles: 11.50
Race: Dual in the desert (3.1 Miles) 00:17:22, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.003.000.0013.00

AM: AC

PM: Dual race. Pretty sweet!! :) we made a sick mud pit! so we ran tempo with the leaders then let Danny in to win, but desert hills kid came from back and won. . .so oh well! :)

Saucony Guide2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM: AC

PM: 2 DI and 3 on shoe run.

Saucony Guide2 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Saucony Guide2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Gel 2140's (Blue) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.100.006.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM: just me this morning. No one else showed up. 3

PM: not feeling good. rest day. vulterism!!!!!

Saucony Guide2 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

thought i could run today, but i was sorely mistaken.

Saucony Guide2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

school today was going great, . . . till after lunch. In coaches class i got cold, and started aching, and now im feeling worse. . . i dont know if im going to be able to race tomorrow. . . .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Felt much better today. Trevor and i ran on the marathon course looking for my dad, didnt find him, but still had fun. Then we just ran around. Had a good time.

Saucony Guide2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.100.000.000.650.0011.75

AM: 3 with trev

PM: 7 hostpital w/ 6X200 at CV!!!! PRed in 200 with a 26.2, legs feel terrible today!!

Saucony Guide2 Miles: 11.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Woke up early to run, gotsta get some things done. :)

PM: shoe run today. We kicked a bottle 4.5miles!!! :) and jumped into a surprisingly cold sand bergs pond. BURR!!

Saucony Guide2 Miles: 8.50
Race: Snow Canyon Invite (3 Miles) 00:15:57, Place overall: 6, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.000.006.00

Temps were nice in the race, quite windy, but nice temps. Got out, ran as hard as i could, and am completely satisfied with my race. However i would have liked to win it, but thats okay. I had a really great time.

Saucony Guide2 Miles: 3.00Shay XC Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Saucony Guide2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Saucony Guide2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Saucony Guide2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Saucony Guide2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Saucony Guide2 Miles: 3.00
Race: Region 09 (3.1 Miles) 00:16:52, Place overall: 6, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Saucony Guide2 Miles: 2.00Shay XC Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Gel Kayano 15 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM: 5 with trev. Nice little run. Talked about goals for the rest of xc and track. Then two 200s, accidently put together. :)

Gel Kayano 15 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM: Out by my self.

Saucony Guide2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Just 3 with some fartlecks! :)

 

Saucony Guide2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

PM: Easy 2.5 around the mall with the team. Lungs feeling just fine. I have been reading a book (forgot its name at the moment, i didnt really look at the title. I just started reading), and in this book it teaches you all these things to think about to make you mentally stronger, and quite frankly happier. So from now on nothing is going to be blamed on my lungs. I have taken and am continuing to take antibiotics and stuff like that, so its all up stairs now. :)

Gel Kayano 15 Miles: 2.50
Race: 2009 utah state XC (3.1 Miles) 00:16:45, Place overall: 23, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.003.100.005.10

PM: Warmed up with the outer loops on the course and some drills. Then we got together and headed to the line. Gun went off and we were on our way. All i remember is that i was going to stick with my plan of holding back in mid pack till we got down off the hill. I did exactly that, from that point there was no holding back. I started in 75th place and slowly hunted down as many as i could. I just kept passing team mates and tried to get them to come with me, but none REALLY did. So from there i never got passed, i just kept grinding, finding corey only 3 seconds ahead of me at the finish. We didnt end up winning, not even 2nd, we really should have won. It was there, i really dont know what happened. i didnt even know where mt. view was the whole race. So ya, and i passed the timpanogas kids i could get. 

Quite deepressing ending to the season, but hey, im fixed in the head. I think what hapened when i got off track doing quite well, i put all that pressure on me that i had to win every race from then out and it put a lot of stress on me. But there will be no holding back in track!! >:)

Saucony Guide2 Miles: 2.00Shay XC Miles: 3.10
Comments
From Dustin on Fri, Oct 23, 2009 at 12:13:02 from 204.113.48.77

Good job with your race and season. It is always interesting times when state rolls around. There are always teams and individuals that have surprising performances. Good job moving up in the middle of the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM: Trail to nowhere with the boys. Legs feel like a giant bag of crap!! :) lovely huh!

Gel Kayano 15 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM: 5 with trev and ryan.

Saucony Guide2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.007.000.000.0011.50

Michagn work out!!! What a motha!!!! I finished it and i did much better than last time. So thats good! :)

Gel Kayano 15 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

3 mosquito and 1 on the grass

 

Gel 2140's (Blue) Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.800.000.000.000.0012.80

AM: AC with coach and danny

PM: Green springs desert, Freaking cold motha today! ill prepair better for it tomorrow! :)

Gel Kayano 15 Miles: 12.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.600.000.000.000.0010.60

AM: AC

PM: Snob-Kibe today! :) Run felt nice till about 1 mile from the school, then i was wishing that i was home asleep. My legs were sooo tired. But i got some good food in me and some cool aide! And of course some good  ibuprofin. :)

Saucony Guide2 Miles: 10.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.300.000.000.000.0010.30

AM: AC

PM: Sun rise tire hill X 5. Pretty decent work out! Got the leg muscles a working. :) But not to bad. :)

Saucony Guide2 Miles: 7.00Gel Kayano 15 Miles: 3.30
Comments
From Vis on Sat, Oct 31, 2009 at 01:02:59 from 208.88.8.20

Sounds like you're getting some good running in, amigo. K bueno!

From Holts boy(Austin on Sat, Oct 31, 2009 at 14:10:22 from 71.219.135.217

Si! Es muy bueno! Mucho . . . . uh. . . miles?? hahahaha Hows your training going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Headed out at about 9is and did the washington loop by my self. Pace felt good, it was really quick, but it felt quite good. Ave. Pace was 6:40. Last 2 miles i bumped it to 6:10. Legs feel just fine and dandy. :) Ran into chandis,taylor, and nick at about mile 4 chatted with them for a min. Then kept on truckin. And yeah, thats about it. :)

Gel Kayano 15 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.550.000.003.750.0012.30

AM: Just me and tyson this morning. We did 1 mile barefoot and 2.3 out on AC.

PM: 6X1000's today


1: 2:51-Kimz and i stuck right together

2: 2:53-Basically same

3: 2:51- coach steped up with us

4: 2:49-switched shoes, legs getting tired

5: 2:52-Ugh my stomach

6: 2:47-Just dug it in for a great finish to a great work out.

Saucony Guide2 Miles: 9.00Gel Kayano 15 Miles: 2.00
Comments
From Holt on Tue, Nov 03, 2009 at 18:58:25 from 204.113.55.41

Beauty set - now do that in a race!

From Holts boy(Austin on Wed, Nov 04, 2009 at 12:09:04 from 204.113.56.77

Yes my master. . .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.000.000.006.30

AM: AC

PM: MOSQUITO!! and some frisbee with the wrestlers. 12 to 6 xc

Gel Kayano 15 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.300.000.000.500.0011.80

AM: AC

PM: 7 out by bishops store house, and then 4 200's after

Saucony Guide2 Miles: 11.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.300.000.000.000.0010.30

AM: AC

PM: Green springs. We counted how many white dotted lines there are in the road. there were 256. :) Then we did mile of barefoot striders


Gel Kayano 15 Miles: 9.30
Race: Pine View 5K (3.1 Miles) 00:16:28, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.003.100.009.40

AM: AC with just coach

PM: Warmed up for the race then got right into it. Basically the whole time i was 25 meters form corey and corey was the same for trevor. Then i beat corey towards the end and was 20 seconds behind trevor. As you can see, much better than state. :)

Saucony Guide2 Miles: 6.30Shay XC Miles: 3.10
Comments
From Holt on Fri, Nov 06, 2009 at 15:24:09 from 205.126.55.97

Don't overtrain! you smack....

From Vis on Fri, Nov 06, 2009 at 22:09:04 from 208.88.8.20

Good run today. I was proud of you.

From Holts boy(Austin on Sat, Nov 07, 2009 at 09:48:08 from 71.219.135.217

Thanks Coach! :) That means a lot. :)

From Vis on Sat, Nov 07, 2009 at 12:23:17 from 208.88.8.20

What happened today?

From Holts boy(Austin on Sun, Nov 08, 2009 at 02:45:18 from 71.219.135.217

i was at the high school at 8. thats what we said right??

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM: Waited for coach, no show. Then went out into washington, then a mile with the dogs.

 

Gel Kayano 15 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.004.500.0013.00

AM: AC

PM: 6 8 1000 12 12 1000 8 6 today.

 

Comments
From Vis on Tue, Nov 10, 2009 at 00:45:30 from 208.88.8.20

Way to hit 2,000, and you even made it to Brigadoon.

From Holts boy(Austin on Wed, Nov 11, 2009 at 10:54:02 from 204.113.56.81

Thanks! :) feels good to break over it! Brigadoon was pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

AM: AC

PM: Corey 8

Gel Kayano 15 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.800.000.000.000.0010.80

AM; AC

PM: Today we discovered a new hill. :) We havent officiall came up with a name, but i was thinking bowl hills. Cause were practicing them to get ready for the NXR course which is a giant bowl. :) Then we grabed 3 more after hills, and some  barefoots in my cool KSO's

Saucony Guide2 Miles: 9.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.300.000.000.000.0010.30

AM: AC

PM: Green pole 6 with the boys! :)

Gel Kayano 15 Miles: 9.305 Finger KSO Miles: 1.00
Comments
From Vis on Fri, Nov 13, 2009 at 23:16:06 from 208.88.8.20

Are we meeting in the morn or what?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.800.000.000.000.008.80

AM: AC

PM: Shoe run today. Jumped into the frigid sand bergs pong! BURRRRR! Holy crap it was cold! But felt really nice to get in! :) Then i misse the 200s to make it to work on time.

Saucony Guide2 Miles: 8.305 Finger KSO Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM: i wasnt really sure how far we were going to go, so i just did what i felt like doing.  I got out for just a quick 1 in the 5 fingers, but i actually was feeling really good in them, so i jogged down to 2450 E. park and ran a nother 4 in there. Then i just grabbed my kayanos and did an easy 3 :) GREAT WEEKEND OF RUNNING~

Gel Kayano 15 Miles: 3.005 Finger KSO Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.002.250.009.75

AM: MOTHER COLD!!!

PM: 6 8 1000 12. one set today. :)


Saucony Guide2 Miles: 9.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM: AC

PM: Wave hills. 4 sets. :)

Gel Kayano 15 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.800.000.000.000.007.80

AM: AC

PM: Dog pound today! :)

Gel Kayano 15 Miles: 7.305 Finger KSO Miles: 0.50
Comments
From Vis on Thu, Nov 19, 2009 at 22:10:29 from 208.88.8.20

No run this afternoon? I came to run, and you weren't there. Good luck, sabado.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Gel Kayano 15 Miles: 6.005 Finger KSO Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

5 Finger KSO Miles: 3.00
Race: Nike cross regionals south west (3.1 Miles) 00:17:00, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Shay XC Miles: 3.005 Finger KSO Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM: Roller coaster run today! :) legs feel much better than i expected them to feel. So thats a good sign

Gel Kayano 15 Miles: 7.505 Finger KSO Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM: Today we made our fundraiser course down on 2450 E. Park, and after did bare foots, and lifted. Legs feel, . . . . pretty decent! :)

Gel Kayano 15 Miles: 7.505 Finger KSO Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

PM: Just an easy 6 today, though it didnt feel super easy. ;) hahaha green springs 6 and back home.

Saucony Guide2 Miles: 6.005 Finger KSO Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran up in Cedar today! Got out and decided to head up the canyon and then head back. I was having a good old time on the first 4.5, felt nice and every thing. Then when i got out of the canyon and still had 2 miles left, the wind started blowing, it was already 25 degrese out there!!! IT FELT LIKE 5 NOW!!! in fact i bet it was 5 with a wind chill factor! But any ways, with 2 miles left i started to have my low middle section get frost bitten!!! OUTCH! Tales of the blow dryer material. . . So i had to kick it into high gear (1 mile at 5:10, second at 5:15) to get back Basically alive, i think i have frost bite on my cheecks, but luckly not on the lower extremities. . . OUTCH!! im still hurtin. But im alive and i would probably do it the same again!

Gel Kayano 15 Miles: 9.00
Comments
From Vis on Fri, Dec 04, 2009 at 19:32:03 from 208.88.8.21

9am SC manana?

From Holts boy(Austin on Sat, Dec 05, 2009 at 01:53:16 from 71.219.141.149

SI!! Hasta Luago mi amigo!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM: 9 Green springs trail today. Great run, legs are feeling pretty nice! :)

Gel Kayano 15 Miles: 9.005 Finger KSO Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: Ran with coach Roberts today. We did basically a loop all around santa clara, then finished back at the high school. Really fun run!! :)

Gel Kayano 15 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

PM: Today it was raining pretty good, well, during our run it was just sprinkling (perfect!), but the rest of the day it was pouring! AWESOME! We did 5X 400 sun rise tire hills, all around 6:55 pace except for the last one, wich was around 6:00 pace. Then we added a few miles and called it a day. 

Gel Kayano 15 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM: got out to do 9, but my tendon was killing me, so i flipped it. Did my weights and headed home.  Im glad it went off now in stead of februrary. 

Saucony Guide2 Miles: 3.505 Finger KSO Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

PM: Today was the Albino trail/road run! We headed out into middleton, then took a back road out by the Dixie rock, then headed back on the main roads to the high school. Legs are way tired, the first run back after being sick sucks! But, it will all pay off some day.

Saucony Guide2 Miles: 8.505 Finger KSO Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM: Today we went down to the river, on the trail by the parkway.  Legs feel like crap. Just because its the first few runs since comming back.

Gel Kayano 15 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

PM: Roller coaster backwards today. We were trying to think of a cool name for it, but thats all we came up with. :) then bare foots after

Gel Kayano 15 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM: instead of sleeping in, i ran my 9 and did my lifting after school before work. 

Saucony Guide2 Miles: 9.00
Race: Sub for Santa 5K (3.1 Miles) 00:18:18, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.003.100.000.009.10

AM: Woke up and ran the course back wards with coach to find the starting line. Then we started the race and just tempoed/chilled it till the end and had a little kick off. Corey laid the wood to me and beat me by a few seconds. 

Gel Kayano 15 Miles: 9.10
Comments
From Holt on Sat, Dec 19, 2009 at 18:25:18 from 75.169.89.13

Thanks for your help this morning - it was good to have your company. I was thinking, we could do your guys' long run on Wed/Thurs - let me know what you think... and get everyone in on it if you want.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM: Bloomington hills out and back today with ryan trevor and my self! :) great run

Gel Kayano 15 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: Lifted with my sis, then ran 3 on the tredmill and 5 out with her, and 2 with the dogs around the hood in the RAIN! 

Gel Kayano 15 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM: Could only get 5 in before the sleding trip.

Saucony Guide2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

AM: Desert tortise 10 today with trevor. Felt nice to connect with mother earth!

Gel Kayano 15 Miles: 10.50
Comments
From Holt on Sat, Dec 26, 2009 at 14:50:30 from 71.213.42.53

I saw some tracks up that way and wondered if it was you guys! Keep stinking Trevor running over the break - we'll hook up next week and run the nipple!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: Woke up around 5:30 and headed out for a 5, then when i got back, i saw that the family wasnt up for opening presents at 6:15 like they normaly are, so i switched shoes for the heck of it and did SS IRON BEYNON 5

Saucony Guide2 Miles: 5.00Gel Kayano 15 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM: Woke up early and headed over to the dixie trail head to do the painters half course with ryan and trev. It was way cold! but i got used to it, then my gloves froze through, but it wasnt too bad. Trevor was having trouble keeping his nether regions warm, and had some hip issues. So Ryan and i just chilled together the rest of the way. TECHNICALLY we only ran 13.1, but it felt like 14 ;)

Gel Kayano 15 Miles: 14.00
Comments
From Vis on Sun, Dec 27, 2009 at 21:32:28 from 64.255.93.37

Dude, I'm going to California this whole week. Keep chewing me out though. I seem to need it lately. Hope you had a great Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Mid Morning: Washington Loop 12, Trev and i Headed out around 12 this afternoon.  Just chilled it, had fun talking, door bell ditched some houses along the way. hehehehehe

Gel Kayano 15 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM: 8X 300 repeats with my cuz today. Our goal was just around 54, we hit all at or under. So it was a nice little work out. Then we did 4 after.

PM: Just an easy 3 by my self.

Gel Kayano 15 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM: Woke up and headed on a trail run with Karine. We ran out all along the dixie rock, and then visited some cool caves and such, then looped it back home. Pretty nice run.

PM: Easy 3 with trev and ryan

 

Gel Kayano 15 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM: Easy 8 into green springs with ryan and trevor. Nothing to big. :)

Gel Kayano 15 Miles: 8.00
Comments
From Holt on Fri, Jan 01, 2010 at 18:10:25 from 75.169.89.13

You own me this week!

From Holt on Fri, Jan 01, 2010 at 21:11:07 from 75.169.89.13

Plan for Saturday - meet at the road that turns from the Fields to Warner Valley at 9:20 and then we'll go down to the AZ border and get our run in. Call Trevor, Ryan, Corey and Tyson and see if they want too. We will hit the nipple next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1992.551.0074.23201.1441.002309.92
Gel 2140's Miles: 626.00Wave Kaze 4 Miles: 25.55Nike Zoom Victory Spike Miles: 34.20Gel 2140's (Blue) Miles: 562.40Saucony Ride 2 Miles: 41.50Saucony Guide2 Miles: 523.35Shay XC Miles: 15.30Gel Kayano 15 Miles: 304.405 Finger KSO Miles: 18.00
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