The Renegade

Week starting Mar 29, 2015

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Location:

Logan,Ut,USA

Member Since:

May 02, 2014

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Post-High School/Road Races

  • 1/2 Marathon (Aided): 1:33:38 (Top of Utah, Aug. 2014) 
  • 15K (Aided): 57:23 (Freedom Run, July 2016) 
  • 10K: 37:07 (First Dam Scary Run, Oct. 2016) 
  • 10K (Aided): 36:24 (Deseret News Classic, July 2016) 
  • 7K XC: 24:33 (Sagebrush Invitational, Sep. 2016)
  • 5K: 16:58 (Red Ribbon Run, Oct. 2016)
  • 5K (Aided): 16:18 (DesNews Split,  July 2016)
  • 3200m: 10:31 (HOKA Postal Nationals, Oct. 2016)

High School

  • 5K XC: 17:39 (Cache-Box Invitational, Sep. 2016)
  • 3200m: 10:36.71 (Grizzly Invitational, Apr. 2016)
  • 1600m: 4:36.00 (Region XI Championships, May 2016)
  • 800m: 2:00.23 (3A State Championships, May 2016)

Short-Term Running Goals:

2016-2017 TENTATIVE Race Schedule w/ Goals & Results

6/17- Ragnar Wasatch Back: HJP Team 20:57 for ~190mls 5th Ovl, 1st HS.

7/04- BSF Freedom 15K: 57:23, 10th Ovl, 3rd AG

7/25- DesNews 10K: 36:24, 39th Ovl, 19th AG

8/13: FDPR 5K: 17:31, 1st Ovl

9/03- Sagebrush Invitational 7K: 24:33, 48th Ovl

9/24- Running of the Bulls 5K: 14:57 (2.84 miles), 1st Ovl

10/08- Red Ribbon 5K: 16:58 (time is adjusted for the course length) 1st Ovl

10/27- HokaOneOne Postal 3200m: 10:31, 5th Ovl

10/29- First Dam Scary 10K: 37:07, 3rd Ovl, 1st AG

11/19- Smithfield Turkey Trot 5K: 18:12 (2nd Ovl)

2/11- Mountain States Indoor Mile/800m: 4:58/2:12

3/11- Shamrock Shuffle 5K: 17:56 (3rd Ovl)

4/22- SLC Half Marathon: 2:21:24 (17th Ovl, 1st AG)

5/20- Ogden Marathon: 2:58:47 (24th Ovl, 1st AG)

6/24- Logan Peak Trail Race (28 Miles): 4:00:00

Long-Term Running Goals:

After my mission (tentatively June 2017-June 2019), which will be two years of virtually no running, I want to build my fitness back up stronger than it ever was before. Then when I think I am ready I may attempt for a spot on the USU roster again. We'll see how long I have to do that based on age and eligibility and stuff. If I don't ever do it that's fine, I'll still have a lot of fun with running. Some times I want to beat someday:

15:30 5K 

1:10 HM

2:40 Marathon

I have a fantasy in my mind of really breaking through in the marathon and making the olympic trials but we'll see about that haha. That would honestly be a dream come true. I definitely want to run the Boston Marathon at least once. Also maybe when I'm old but not too old I might try a 100 miler to qualify for Western States. 

 

 

Personal:

Freshman at Utah State University. I still have not chosen a major. Just graduated from Logan High School in May 2016. One thing I enjoy aside from running is music, weather it's playing or listening. I am member of the Church of Jesus Christ of Latter Day Saints, and plan on serving a two-year mission after two semesters of school.

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
New Balance 1850 Lifetime Miles: 479.50
Brooks Ghost 6 Lifetime Miles: 556.25
Nike Rival MD Lifetime Miles: 13.50
Brooks Ghost 7 Lifetime Miles: 446.02
Bare Feet Lifetime Miles: 41.03
Brooks Pure Drift 2 Lifetime Miles: 170.92
Brooks Mach 15 Lifetime Miles: 43.65
Adidas XC Lifetime Miles: 14.50
Nike Pegasus 30 Lifetime Miles: 534.20
Nike Victory 2 Spikes Lifetime Miles: 44.85
Adizero Tempo 6 Lifetime Miles: 261.40
Nike Lunar Eclipse 4 Lifetime Miles: 114.00
Nike Zoom Air Pegasus 31 Lifetime Miles: 537.55
Saucony Shay XC4 Lifetime Miles: 63.50
HOKA ONE ONE Clifton Lifetime Miles: 500.60
Nike Zoom Streak LT 2 Lifetime Miles: 158.85
Brooks Launch 2 Lifetime Miles: 11.40
Saucony Zealot Iso Lifetime Miles: 626.45
Saucony Endorphin LD4 Lifetime Miles: 13.50
Nike Vomero 10 Lifetime Miles: 421.40
New Balance Zante Lifetime Miles: 378.10
Saucony Kinvara 7 Lifetime Miles: 272.10
Nike Pegasus 33 Lifetime Miles: 99.30
Nike Streak 6 Lifetime Miles: 49.40
New Balance V2 Lifetime Miles: 54.50
Brooks Cascadia 11 Lifetime Miles: 13.00
HOKA ONE ONE Challenger ATR 2 Lifetime Miles: 7.40
Total Distance
51.00
Nike Pegasus 30 Miles: 22.75Bare Feet Miles: 0.50Adizero Tempo 6 Miles: 10.00Nike Lunar Eclipse 4 Miles: 17.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.00

Tough workout today, but it was a great way to kick off my big spring break training week. It was a workout that we did for cross country this year, but I didn't finish it because I ws having a tough day. Definitley more af an aerobic stimulus than anything else, and I haven't really had that in while. It was 1 min hard, 1 min easy, 2 hard, 2 easy, 3 hard, 3 easy, and so on all the way up to five and then do the same thing backwards down to one again. I warmed up two miles to Merlin-Olsen Park and started there, and the workout took me all the way past the Stokes Nature Center before I had to turn around. It was pretty easy going up, and then my first 5 min segment was up the canyon into headwinds, so that was pretty slow, and then the next 5 min one after turning around I was sort of cruising, but it still felt hard. Coming back down canyon road was super tough, I'd have to say the second 4 and 3 were the toughest part of the workout. I just went in to oxygen debt. Probably because on the way down the rest is shorter than the previous tempo segment. I could hear the toilet calling me by the end, so that made it even worse. Where I started was right where Canyon Rd. starts but I ended up finishing past that in the park. And if the restrooms were not unlocked I think I would have died. Anyways after that I did some strides on the field. On the cool down I didn't feel bad at all and my form felt good. Overally great workout. I think I needed it and it will make the mile feel a bit shorter. I just calculated the pace the best I could and it was maybe 6:30-6:40 avg. for 8.5 miles. I was surprised and it makes me even more satisfied with the workout. Tomorrow  is and easy day, I'll probably run at least 7 miles (trying to make this a high volume week, as long as I don't get injured), and then wednesday I'll be in Salt Lake but I'll get on Highland's track and do the workout there, using sugar-house park for the tempo parts of it. It should be fun.

Nike Pegasus 30 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.25

Recovery run today. I felt really tight and constricted with my stride when I started, just the opposite of loose. I was tired too because of the hard high volume workout yesterday. I ran the long way to Old Main, up 5th North, and then came back home the normal way by the temple. But not before I stopped off at the track to do some strides, 2 200s in 32 and 33, and then some 40m flys on the turf. I then just ran home. So today was pretty easy, but not so much that it didn't feel like somewhat of a grind. And that's fine because this week will be just that, a grind. I just better not get injured. Tomorrw I have the "Michigan" workout in Salt Lake. 

Bare Feet Miles: 0.25Nike Pegasus 30 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.75

Well today was quite the KILLER workout. I'd can't say it didn't go my way. I went by feel and made it feel hard and that's what matters. I warmed up a mile around the loop that I was going to use for the tempos (North loop of the state course) and then did my warm ups and stuff. I geuss I'll lay down all the times. (Three minute recovery in between all sets) 

1200m- 4:17

Mile 1- 6:45

1200m- 4:15

Mile 2- 6:42

800m- 2:44

Mile 3- 6:39

400m- 70

After getting fully recovered I did some two 29 second 200s. I felt pretty powerful on those, at least in the first 150m. That workout went great everything on the track was just as fast as I intended or faster. The recoveries felt pretty long, especially after the tempos because I didn't have to jog anywhere. The tempos were slower than I predicted, but only because they were on grass and uphill for about 150m. They didn't feel to bad, I just tried to stay relaxed but go fast. The worst part was the second 1200m. I was in a world of hurt at that part. The 800 wasn't so bad because it was at the same pace as the 1200s. The last mile I was feeling a little bit of lactic acid seeping in, but I think I did a pretty good job staying below my thresh-hold. And the four hundred I just pretended I was finishing a race. I think I could havegone harder on it though. I did maybe a mile cooldown after my strides.

 

Nike Pegasus 30 Miles: 2.75Adizero Tempo 6 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
4.00

Ran for thirty minutes at Murray park to try and break in the new shoes I got today. I felt really crappy and tight and the shoes weren't super comfortable either, but they just need some more breaking in. I did a few strides, too, but I never really felt like I got warmed up. I geuss I didn't do any stretching. My left shin was really bothering me, too. I'll ice it when I get home tonight and it should be good. Tomorrow we're doing a workout in Mantua around the reservoir, a threshold so that should be good, as long as I don't feel like crap.

Nike Lunar Eclipse 4 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.00

Good tempo around Mantua Reservoir. We warmed up a mile, and my shoes felt MUCH better today. They just needed a little breaking in. Then we did our dynamic warmups at the park across the street. It's four miles around the lake, and I was to do 3 miles tempo, wait three minutes, and then do one more tempo mile. I started out pretty relaxed from the start and made it a point not sprint out, and just ease into the pace. Opened with 6:40, just going at kind of a cruise pace, and hit three miles in 20:04, so I pretty maintained that pace. I never went over my aerobic threshold, and the time that I ran pretty much around that, my legs were burning like nothing else.  So I've improved there. I mainly just tried to stay relatively relaxed and it worked. The single mile was a 6:28, and I tried to go about the effort I did the tempos on Wednesday, and I think it was the same. The hard headwind slowed me down a lot, but that was the only part of thee workout where I was facing that direction. The thing that was frustrating was that there was only three of us there because most people were too lazy to show up, and even the kids who were out of town most likely didn't do the workout anyway. After that we cooled down two, road the bus back, jogged a half like around the track, and then did some strides. I runs an extra quarter when I got home to round it off. I'm at 41 now, so if I run 12 tomorrow I'll break my weekly mileage PR that I set in August. If it weren't for my injury I would have already crushed that!

Bare Feet Miles: 0.25Adizero Tempo 6 Miles: 4.00Nike Lunar Eclipse 4 Miles: 3.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.00

This run was okay, it just took me a while to get warmed up. I ran a variation of the canal trail-cliffside-river heights loop. Felt okay but kind of tired up until the run starred going downhill, and then I felt better, which is expected. That was after about 45 minutes. I was planning on going 70 minutes but it ended up being 76. Picked it up in the last mile, even though I was tired. So good training week overall. Hopefully after such an aerobic week I can improve well.

Next week I have the hill workout on Monday, and that's becoming less of a novelty and more of grind, but it'll really help my 800. Then a good distance run on Tuesday at a good pace with solid strides. Moderate day Wednesday, dual meet Thursday where I'll battle it out with Keith in the two mile (if he runs it) and most definetley PR, super easy day Friday, and then Grizzly Invitational on Saturday where I'll be looking for a substantial mile PR from good spring break training and an effort at racing smarter, plus possibly an 800 PR, but I don't know.

Nike Lunar Eclipse 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
51.00
Nike Pegasus 30 Miles: 22.75Bare Feet Miles: 0.50Adizero Tempo 6 Miles: 10.00Nike Lunar Eclipse 4 Miles: 17.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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