Train insane or remain the same

SwimX 90 on, 30 off x8 

Short swim 

Normal length swim 

Good time doing SwimEx this morning. I did 10x90on30off. It was a great workout, accomplished what I came for. 

Nice lengthy swim 

SwimEx 12x1min on, 1 min off. Was tired from swimming yesterday. 

Swimming

First time back on the bike. Fun time 

AM: SwimEx. 90 on 30 off x10. 

PM: Short bike ride

Physical Therapy and doctors appointment went great yesterday. 

AM: SwimEx with Liza. 1 min on, 1 min off, then a couple 90 on, 30 off. 

AM: PT exercises, 25 min bike. 49 max push-ups.  

PM: 55 min bike

30 min bike 

AM: Watched the Bachelor during 30 min bike 

30 min bike

Happy to be back from France and back on the grind. 
AM: Short bike 

PM: Eliptical & Bike 

AM: Swim Ex 

PM: Eliptical/Bike 

AM: Bike 

PM: Swim 

AM: Underwater treadmill. It was super sick. 8x1,1 25%bw 

PM: Eliptical and a little bit of biking. It's going to be more difficult than usual to get my cardio for the next little bit as the gym is closing. 

Biking

Bike 

Riley Cook special bike style. 6x4,2,1,2 

PT 

Biiiikkkeeee. Yay for underwater treadmill tomorrow 

Underwater treadmill was good. 8x1(70%), 2(40%) 7.5mph, 50%bw

Bike

Bike 

15 minutes total on the woodway treadmill at physical therapy 

Underwater treadmill 

Bike

Physical therapy 

Bike

AM: Underwater treamill 

PM: Bike 

Started watching Breaking Bad (@Eugene) 

Bike 

PM: Bike

Later PM: Went on a lovely hike for my geology class 

Bike 

Treadmill at physical therapy

Underwater treadmill

First run outside in a while. 3 on the J river pathway. 

Foot hurt after a long session on the ut a few weeks back. Was kina lazy getting back to running after it stopped hurting. The mountains in ogden are beautiful, especially while the sun is setting. 

yo

Underwater treadmill for the first time in forever

felt good 

ya 

UT 

aye

gang gang

Last underwater treadmill appointment today :'( that went by fast. Gonna miss it

darn allergies 

fitness level 100

run

running is fun

First ever time riding the Alpine Loop! Went with Collin and it was a blast 

Got 6 minutes into my run around the grass at Skyridge and busted my ankle 

Grass @ skyridge. Stopped after 2 miles due to foot pain.

PM: Ride to the windmills and back. 

some time on the stationary bike 

Pipe. It was cool and drizzling and the breeze from the canyon #hearteyes 

The pool is open! Went and swam for 41:28

Pipe

45:53 in the pool. I really like to swim. 

Night run in Lehi. Felt like the high school days. Chose there so I would get away from the bugs but then there was a fire which made parts of the run uncomfortable. I also ate 4 or 5 pieces of pizza for dinner earlier and that wasn't fun. But it was still a really fun run. Cruised the last mile cuz the legs felt good and night runs always end fast cuz they are so hype. Probs shouldn't have been running so fast but when you have hardly any good runs for so long, you take what you can get.  

25 mile bike ride on Murdock. Averaged about 3:20's. Didn't pace super well and faded by the end haha. Parker and I were planning on doing an insane ride tomorrow, the Alpine Loop plus some add ons, but he got called to a fire so hopefully we can do it later this week. 

Night run on the golf course 

Swimming 

Alpine Looooop. She was beautiful as always. 

Was gonna do a long bike ride w Parker & Collin but had to change to a run due to bike problems. Since I was already up in North Lehi at Collins house I decided to do Jail Trail backwards. Been a fat minute since I've been there. It was a ton of fun. There are so many different paths and its such a great time. Was sweating bullets! It was a hot one this morning.

Ran with Collin aka Salt boy. We ran over to skyridge to see if the xc team was there, they weren't. I told him how the night before I was thinking about how I was itching to run fast and wanted to do a 400. He joined in. I got 57.xx and he ran 58 high. It hurt haha but it was so much fun. Wrecked me for the rest of the run tho. We then ran down to the creek to see if the team was there, they weren't. Ran back up to his house, the Eaglecrest hill killed me haha. 

Jordan River trail 

Alpine Loop. Haha very memorable time. Going up, I realized I hadn't ate dinner the night before and I could feel my body shutting down. There was a guy up at the top who was an answer to prayers and offered me some food #praisethelord Saw Dan and his group at the top. Got to Murdock and started to feel awful. Barely made it to the twins house and the angel Mama Hinckley let me have a bunch of food before I passed out. Good times. 

3 mile warm up and then 3x400 with a goal of 65's. I hit 66/62/61. I wasn't trying to crush the 2nd and 3rd but the first one took enough out of me I thought I was going to have to push really hard to hit 65 and they ended up being faster. 

Alpine Loop. Brought food this time. Hamstrings and calves were sore after yesterdays 400s, probably one of my slower times up to the summit. Took a few pics, enjoyed the ride. Late start time so it was hot by the time I finished. 

On the way down to St George I stopped in Beaver to do the ride that Bri suggested. It was super beautiful. I couldnt believe how pretty it was so close to Beaver. Got about 13 miles up. Then met a cool funny guy from Vegas. He swam for NAU in the 90's and talked about meeting all these Olympic athletes who trained in Flagstaff at the time. 

Turkey Farm Loop: Not a far ride but still a good one. 10 miles out climbing into the middle of the desert so I named it Desert Warfare: Turkey Farm loop. This was the route that Dan suggested. First gravel ride with the bike and it was a lot of fun. 

Veyo Loop. Started in Ivins, just past Santa Clara. Then thru Snow Canyon State Park which was super beautiful! Down into Veyo which was right at 14 miles and 1 hour. Over to Gunlock Reservoir. I pulled off and jumped in a few times which was super fun. Gotta do fun things like that. Sweet ride, definitely doing it each time I'm in St George.   

Beaver to Eagle Point. I underestimated how hard it would be to bike at 10k ft. And not only was it just biking at 10k, the steepness never let up. Cardio wasn't bad, it was just so hard on my legs. Wasn't sure if they were going to be able to make it all the way. Crazy finish to 4 really strong days of biking in a row. 

Alpine Loop. Legs were still super tired but with a nicer bike and in better shape, I made it up about 10 minutes faster than before. 

My first Century ride!! I went into the ride planning on doing 85 miles. I started at my house, biked over to Collins, and started the regular Alpine Loop. Although this time I went up to Tibble Fork for the first time and I rode up South Fork for the first time. I met these two guys up at the top who were cool. One of the guys lives in Saratoga and was like you gotta do the gauntlet: Granite Flats, Alpine, Cascade, SF, & Squaw. That would be a sick ride. Adding it to the list. When I got back to Saratoga and was riding past the Jordan River trail I thought to myself: I'm already gonna be at 85, why not just add some more and make it a century? So I went and added some mileage on the JR trail. It wasn't very fun haha. It was getting sooooo hot and the whole way back from the Windmills was into a headwind. I was starting to really bonk so I called up my parents and my dad brought me two gatorades. That helped me feel a lot better and I slowly made it past the Maverick, added on some a mile or so to get over 100, and climbed the hill to my house! :) 101 miles and 5600 ft of gain 

Chill ride today due to the century yesterday. Went and rode up to the top of Suncrest with thee Athens Jonson! and Collin too haha. It was a lot of fun. A nice easy climb. 

Tried to go up Powder Mountain but that thing was just too steep for me at this point. Went up about 30 minutes and turned around. I'll get in some more work and i'll be back! According to one site it's the hardest climb in the state so I'm too disappointed about it. I biked around the reservoir and went up Snow Basin. My glutes/hamstrings were killing for part of the climb even tho it wasn't that steep. Views getting to the top were amazing! Fun ride. Jumped in Pine View after. 

First time back in the pool in a while. First time being in the pool longer than an hour. 

Ride 1 of the Day: From the RV resort that we are staying at in Victor, up to Driggs, and then to Targhee Ski Resort. 43.55 and 2244 ft of gain

Ride 2: Had the fam drop me off on the way to String Lake and I was gonna meet them there. Well there was no parking at String lake so they changed to Jackson Lake which was 13 miles longer. So two nice long rides within an hour and a half of each other haha 38.53 and 1439ft of gain 

Left on my bike a little before my fam and had them pick me up 

Powder Mountain!! One of the hardest things I've ever done. That road is so steep its ridiculous. I took my first break a little past where I turned around last time and threw up. I would go for a little while and then I would take a break because my legs couldn't keep going. Eventually got all the way to the top. Was talking to these moutain bikers who had seen me on their drive up and they said they had zero desire to bike up to the top because of how miserable Powder Mountain road is haha That descent was crazzy! You get going so fast! Disc breaks are a definite must. Made it down safe tho. 21.51 with 4256ft of gain

Farmington Canyon. Rode up while the boys ran. It was really steep haha lots of fun. Had breakfast at the top. 12.33and 4740ft of gain

Snow Basin. Mission injury was hurting me. Not surprised after Powder, Francis, & core. 

2300 yards / 2100 meters / 1.3 miles / in 48 minutes. Proud of myself because I swam 19 straight minutes without taking a break. Big improvements. Not in speed, thats for sure. This lady next to me was swimming circles around me, but endurance is getting better. 

distance plus 5x50 sprints in 45,42,47,46,44. 

Swimming with Caleb

Rode up Snow Basin and did some swimming in PV after. 

Met Colter at the bottom of Trappers loop and went to East Canyon, down Parleys, through SLC and to his house in Farmington. Awesome ride. Very tiring. 

swimming 

Pipe 6:16 ap lol 

About 50 minutes as hard as I could up towards Pfeifferhorn. I got lost so I scaled the side of Thunder Mountain not knowing it was the wrong one. Met back up with Parker and we eventually made it to the top of Pfeiffer. It was nuts. That is one crazy peak. 

Pipe. After about 30 minutes I had to stop a couple times because the soreness was getting unbearable. 

Night run from Jamies house to the JR trail and back. 

Pipe. First run with the boys in a long time. I've had a messed-up college career so far hahaha but whatcha gonna do... I love winter running!!

hospital loops 

pipe

EVEREST ATTEMPT: 

Been wanting to do this for a while now, even if it was extremely uncommon for someone who has been into biking for only 6 months to try. A few days prior to the big day, Bri and Dan found out I was gonna try to Everest and were bombarding me with questions about my preparation. Which they rightfully should have been doing because I could have gotten myself into some serious trouble trying something of such great magnitude. That proved evident when the night before I was originally going to do it, Jeff and I discovered that my rear brake was completely toast. And again when the night before I didn't have the best food options prepared and I hadn't thought enough about making sure my lights and watches would last. So it's a really good thing that other people got involved and helped me out. Jeff and Janeen were a huge help for giving me tons of high-quality clothes for the cold. That made a world of difference in the early morning. 

I started just after 5am. It really wasn't very cold at all at the start. Weather was perfect actually. The air was so crisp and clean. The lights were working great and it was just a lot of fun. The first few hours flew by! Before I knew it,  I was three hours in, the sky was getting brighter and the sun was about to come up. Right at that time, it got SO COLD. It was FREEZING. I forgot about wearing warm socks and my feet kinda froze haha. But we survived. I don't think there's much to say about the next few hours. I was just doing the same thing over and over again haha. I slowly changed into warmer clothes as the temperature climbed. Legs were still feeling good. It started to get noticeably harder at around 50 miles. It was taking me a couple minutes longer to climb. One thing that I need to be better at next time is not stopping as often. If I need to stop to change clothes, that's ok cuz you don't want to keep doing a bunch of laps either freezing cold or sweating a ton. But I need to be better about stopping less for food. I understand how important eating and drinking is don't get me wrong, but I was pretty scared of crashing and I think I just got a little mentally weak and got used to having that break so often. So I can do better with eating and drinking more during stops so I can stop less, or eating and drinking during the laps as well, something I didn't do at all. 

I got to 84 miles I think, and I had a 7-up and some high chews and they made me feel great, like I had a second wind. So I kept on having more of that. At some point after that I realized that I wasn't going to have time to go all the way to 162 miles and 29k due to the stuff I had to do for my group project in Digital Media. (Not sure if my legs and body would have been able to go that long, but I knew I wasn't going to have the choice) and once I knew that it was harder to keep my morale up because I knew I was only climbing to make the number look better cuz I wasn't gonna make it all the way. 

Bri came and joined me when I was at like 95 miles and we did 2 climbs together. Then we stopped for food and Dan got there. On the way back up with Dan, I accidentally got in the rocks and popped my tire :( it had a big slash in it so he had to do the dollar bill thing. It worked and we made it back up. He left for home and I did one more down and up. I forgot to start my watch tho so I didn't get that last part on the watch. My dad got there part way thru that rep. I finished at 6:30pm with 113.35 miles and 20,800 ft of gain. Moving my PR's for distance and gain up from 104.8 and 11k. An incredible day on the bike. Dan gave me a shout out on his strava and said "112 miles and 20k vert. For a guy who's been riding for less than 6 months that is actually amazing." It was a super dope experience. Sadly I didn't get all the way to 29k but I still showed mental toughness and the biking skills that I've acquired this summer. No doubt I get it next summer. If I didn't have to leave early, it would have taken me a way long time, but I was physically capable of accomplishing it. I had climbed it 26 times, that's only 10 more. Tons of fun and if I don't end up riding anymore this year due to the weather, then it was one hell of a last ride!!  

Overnight we had the first big snowfall of the winter which made it beautiful outside. I headed down to Uintah to one of my favorite places to run, the Davis-Weber Canal. Started at the usual spot by the parkway. It was one of those beautifully peaceful, calming, winter runs. 9 miles at 6:35. Let the legs roll a bit. 

Pipe. Legs sore from yesterday. 

Not a fun run. Rolled my ankle 

Cedar Hills BST w Salt Boi 

Quick one on the JRT. After a mile a mile warm-up I decided to do a few quick miles and went 5:56,47,41. Took a break and decided to do a regular mile and then two more quick ones which were 5:49,45 

Cedar Hills BST & Mollys 

South Ogden. About 1.5 miles hard from the back of the hospital, uphill, to the light on Harrison. Then headed East, down to the bottom of that hill and did 2x hill repeats 

Very fun to get out and push myself. Started a little fast, as usual for a road race. For a good amount of the race, I was going back and forth with a guy who said he runs for AF. Last mile I was closing a little on Isaac from LP but I never fully pulled the trigger to go after him, due to fear of it being too big of a gap and dying off. Should have gone for it. I think my finishing time was around 17:10

Weber mile time trial baby. It was so much fun racing again, racing the mile, racing on the track, racing with the boys... so much fun. I was really interested to see what I would run. Lots of hype and adrenaline going into the race. First lap was a 67, can't remember the other ones. Just ran behind Conner. He had gapped me by a few seconds by the last lap. Tried to close some but I think it stayed about the same. I think I pushed myself well and ran as fast as I could. 4:37 was my time. I wasn't sure if I was going to be able to break 4:40. After the girls ran their mile, Matt and Bryce were running the 800 and I hopped in for the first lap with them. Ran in the pack with them for 300 and then swung out a bit and kicked. Finished in a 54! Big PR! Definitely wasn't expecting to be able to run that fast. 

Regular Saratoga Springs ride. South on Redwood. 68 minutes, 22.27 miles. My hamstrings were screaming. A mix of the races yesterday and not having biked in a while. 

Pipers 

AM: Up upper. I thought we were taking discovery but it turned out to be a different way, one that I had never been on. The segment on strava was Gibby to Upper. I think the trail is called Gibson...

AM: 30 minutes on the bike and 15 on the elliptical accompanied by the coolest person ever, thee Swag Jess :) 

PM: .75 swim at 1:56 per 100yds 

1.25-mile swim at 2:11 per 100yds 

1st workout in the Dee. Except for the snow hitting you in the eye, the weather on the warm-up was awesome. I love winter running. Workout was 1500 meter repeats. Did two of them at 5:11 pace. During the third one I was fading hard so Talley told me to go til 1250, five laps instead of six. I wasn't sure if I was going to be able to do another one, but Talley told me to do one more 1250 so I did. Slowed down quite a bit but did what I could. Grinding with the boys is just the best. 

Been lazy for a while and wanted to do something. Started at the church at the bottom of the hill and ran close to Jamie's house and back. 5:54 avg pace. Foot hurt a lot after but wth I'm used to it.