Go Westminster Griffins!

I lifted weights at the gym.

4 miles on the treadmill in the basement.

4.5 miles on the treadmill at home.

IronCore workout with the team.

4.5 miles on the treadmill in the basement before homework.

6 miles outside with Dad and Moxie on the slick pathway.

No workout, lots of homework.  Not feeling well either.

I was home sick today.

Felt better, just skipped today because my friend forgot to get me after school to go to the gym together.  I had a meeting at church and just did not want to run late.

Iron Core workout with the track kids.

5 miles on the treadmill at the gym, tempo run.  Stomach did not feel so good today.

4 miles on the treadmill at home.

Weights with the track kids early this morning.

3 miles in the neighborhood with Dad after school.

4.5 miles on the treadmill at home.  Too slick outside.

Took the day off, not feeling well.

Home sick.

Stil sick, going to the doctor today.

4 miles with Dad outside after school.  Pretty cold and some slick spots.

5.5 miles outside with Matthew after school.

Busy day with homework and other stuff.

5 miles on the treadmill at home.  1 mile easy, 3 miles at 6:15, 1 mile cooldown. Ran in my old Mirage shoes.

Too much homework today. By the time I was done it was just too late.

5 miles on the treadmill at the gym after school.  8x400m, fastest at 4:34 pace, slowest at 5:18 pace.

Too much homework.  Tired and a bit sore from yesterday's workout.

5 miles on the treadmill in the basement.  I did not want to run outside in the snow and slush.

5  miles on the treadmill at home.

Homework and I was too tired.

5 miles on the treadmill at home.

Iron Core with the team. 

No run, stayed home with really bad abdominal pains.

4.5 miles with Matthew, Ben and Dallin after school.  Ran from my house to Community park and back with some extra distance in the park. 

I ran 5 miles on the treadmill at home.  I ran a mile easy, 3 miles hard at 6:00 pace, then a cool down mile.

5.5 miles on the treadmill at home.

Iron core with my family at home.

I ran 4 miles with Dad to the expo and to the finish line then back to the hotel.  Running in shorts and singlet!

1 mile back and forth on the course waiting for dad.  When he showed up, I ran him in the last 4 miles of his race trying to keep him motivated and cool (got to throw lots of water on him).  

4.5 miles on the treadmill at the gym.  I ran 4x400m intervals at 12.5mph.

5 miles on the treadmill at home.  3 mile at 6:00 pace.

I went to go to do weights but there was no one there.  Dad, Katelyn and I took Moxie out and dad and I ran 4 miles with Moxie.

3 miles on the treadmill at home.

6 miles with the guys outside after school.

4 mile on the treadmill at home after homework.

5 miles at our first track practice.

5 miles at track practice.

Track practice.  3.75 miles of intervals and a warmup and cooldown.  I like the Boston' Boost shoes!

6 miles at track practice.

5.5 miles around the river at 80% pace tempo.  Other guys were running race pace, Matthew and I ran what the coach asked.

5 miles easy at track pratice.

5 miles at track.  Time trials today, 1200m then 600m.  OK times, but will get better.

5 miles at the Cress Creek challenge with the team.  Pretty fun, not very hard workout though.  Ran in old shoes as coach thought it would be muddy.

5 miles at track pratice.  5x800m, everyone tired and was dying on the last one.  Fastest one for me was 2:30.

Day off from school so I had most of the varsity distance guys over for Xbox today. 

5 miles with some fartleks.

4 mile bread run.  First track meet tomorrow in Twin Falls, I am running the 1600m.

Our first meet.  In Twin Falls (long drive).

1600m in 5:10 (5:16 in Athletic.net because Coach put it wrong) but ok start to season. Got thrown into a 4x400m at the last minute and ran anchor for my team (sprinters) with a 65 second time good enough to be the first place IF team (beat the distance team).  

5 miles with the team for a recovery run.

8 miles with Abby (Coach Murphy and Dad too) up City Creek and back to memorial park.  A race was going on when we were finishing and we saw lots of leprechauns!  Fun!

Service project with the youth group from Good Shepherd Lutheran.  We worked in the Habitat for Humanity Restore and help prepare a farm plot for Green Urban Lunchbox...lots of hard work.  Good times serving others. 

5 miles at track, 600m repeats.

Home sick today.

5 miles at track.

4 mile bread run.  Meet tomorrow.  

Going to see (hopefully) Bernie Sanders at his stop in IF tomorrow.

I went ot the Bernie Sanders rally in Idaho Falls!  No track meet today...it was canceled.

We traveled on a redeye flight to Florida so we were tired and just took it easy today.

We went to church and I was going to run with Dad but a bike fell off the wall and hit my head, so I rested to get the headache to go away.

We went to Universal Studios and walked alot.  Harry Potter stuff is pretty cool.

Rest and fun day today.  I ran 6 miles to the beach and back with dad.  We went to the beach and then we kayaked in the canal behind the house and saw dolphins.

6 miles with dad again, then boating on the grand canal and beach time.

Lots of walking at the Kenneday Space Center...cool!

Lots of walking again at Universal, got to hang out with Abby. Heading home early tomorrow.

early flight and long trip home.

6 miles with my dad after church. I was overdressed and my lungs were burning.

5 miles total at practice. 8x400m...not my fastest but still ok for getting back to altitude.  Coach still not supportive at all.

5 miles at practice.  The Coach pulled me aside today and accused me of lying, cheating and being "suspicous looking" when I run.  I am done.  My parents and I are meeting with the Coaches and administration tomorrow.

No run, met with the coaches today.

Homework and other stuff kept me from running today.

6.25 miles with Dad after school on a great day.  A really fun run...finding joy again. 

5 miles with Dad in the neighborhood.  I ran a 0.25M (69 seconds) interval and about 1400m interval (5:20 pace) plus some easy stuff.  

Day off due to homework and stress.

4.25 miles with dad after school and in between homework.

Had a migrane headache today.  After going to the doctor and dinner, I went out for an easy 3 miles just to get some air and try to clear out the bugs.

4 miles after school in the neighborhood after doing some homework.

No run, traveling to Boise.

I ran the Cause and Event 5k in Boise on the greenbelt.  The race was 3.5 miles long and the pathway crowded with all the walkers who would not move over.  Because of this, I tripped on a root with less than a mile to go and another kid passed me and I could not quite catch him.  I was second overall but the race results and course were really messed up.  

I ran 2.5 miles with Dad as a warm up then I walked around Boise all day with Claire and her friends. 

3 miles on hiking with the family and Teig's up to Table Rock and back.

5 miles.

5 miles on a day off from school.

5 miles

6 miles with dad.

4 miles.

4 miles in the neighborhood

I ran to the pond and back in SRL after school.

3 miles solo in 21 minutes on a  windy evening after dinner in the neighborhood.

4 miles on the treadmill in the basement, 2 miles at 6:00 pace. 

4 miles.

5.25 miles into snake river landing around the lake and back.  It was getting cold at the end.

5 miles after school.

3 stress relieving miles in the evening.  AP test in 2 days.

No run, dinner with AP class before the test tomorrow.

AP exam.  Long day.

Dad and I went to see "Captain America: Civil War".

4 miles with Matthew then some more running back home from his house.

4 miles in the neighborhood.

3.25 miles with Dad in the neigbhorhood.

Went on a bike ride with my family.

3 miles in the late evening after homework by myself in the neighborhood.

I went to the track dinner of champions because Katelyn ran the 3200m record this year.  Hung out with my buddies.

4  miles along Sunnyside.

3 miles in the neighborhood after getting some school projects done with dad.

4 miles after homework and dinner.

3.25 miles in the evening after finishing some homework.

6 with the guys after dinner from Community Park.

4 miles in the morning by myself.

7 miles with dad on a nice morning into snake river landing and back home.

6 miles with Ben and Matthew.  Watched the police try to catch some nuisance dogs in the neighborhood (they warned us to stay away from the mean one!).

Last day of school!  Ran with Mattew and Ben then burned school work later that night!

Bike ride with Dad and Katelyn in the evening.

2 miles with Dad and Katelyn right before dark

6 miles by myself. Went to see Gray about my job at the running store this summer, very cool. Rode my bike about 7 miles there and back.

Getting my wisdom teeth out today, bummer.  No running for a few days.

I did not sleep good all week, especially last night.  I final got about 6 hours of sleep today.  I am feeling better so I went out for 3.25 miles with Dad and Katelyn on a nice afternoon.  I missed running and am ready to be over this surgery.

5 miles around 9pm with Matthew and Ben.  First day of work at the Bike and run shop!

5 miles by myself down to the pond in SRL and back.

4 miles.

6 miles to the pond in SRL and three laps then home.

3.25 miles with dad in the neighbhorhood.

5.5 miles with Ben around sunset.

6 miles with a tempo run (5:50, 6:00, 6:00, 5:50, 5:30).  Hard and my legs are trashed.

Went over 5,000 lifetime miles of running!!!

Sore legs, weights at home and some core.

4 miles by myself easy.

I ran leg 3 in the To Bone and Back race.  Lots of up and downs on the hills.  Fueling this morning did not agree with me.  We finished as the second place high school team and third overall in 4:39.

5 miles with Matthew, Ben, Isabelle and Remington.

5 miles at Community Park with McKay Harms (pushing it!).

4 miles easy.

6 miles with Matthew at a decent pace at 8:30pm.

5 miles with the first team group run of the summer.  Ran to all the disc golf holes in the park, twice.  

3 miles with dad in the neighborhood.

Ran a slow 5k...pulled a muscle in my chest and it hurts running and swinging my arm.

3 miles recovery in the neighborhood. Stretching afterwards.

Found out I scored a 5 on the AP European History exam. Makes my decision to take the track season off this past spring really worthwhile.

I skipped running this morning since my chest strain was hurting and stretched.  Later Matthew, Ben and I went for hike/run at Wolverine Canyon.

5 miles at the IFHS XC group run.

20 miles of running and other activities at Luther Heights Camp.

4 mile hike with family at camp.

4.5 mile hike to Titus Lake

6 miles with the guys.

No run today, not feeling great.  Getting over a bug from camp.

5.5 miles at XC practice.  Spent time at the river with the guys on a warm night after a big power outage this afternoon.

Sleeping in a tent in the backyard tonight.

6 miles.

5 miles with the guys later after work.

4.5 miles with Matthew.

6 miles with dad around the park. Nice night out, but nothing beats a run with my dad!

First day at running camp started off fast... Today was time trial day and boy, was it hard. The elevation was already making a difference in my breathing but my legs were feeling great. The course starts off down hill but quickly goes up the hardest hill I havr ever run. Picture the W from Tiger Grizz and add about 800m more of hill and climb! I made it up that and started racing down it! I was in front of my main compertiors and was catching loads of people, when i hit a log and took a tumble. I got up and continued to pass people but my team mates had pulled away. Finished with a nice kick, not a bad run.

12 Miles today! 6 in the morning, 5 at night and one hiking. Decent pace and good day!

6 Miles of hell. Found a new hill at camp and it about killed me... 3 miles of sheer climbing. The Everest of XC camp.

4.25 miles with Ben before work, so fast stuff.

6 miles with Ben and Matthew late at community park.  Fast loops.

5.5 recovery miles.

7 miles to the park, some laps, and back. Hard day

5.5 miles by myself.

6 miles with dad before work.

5 mile race/time trial day at the park. I was feeling good and the first 2 miles were pretty fast until I started having stomach issues, so I had to hit both bathrooms around the greenbelt. I still was able to keep a ok pace and I came in 2nd. it was alright

A day off. We are going to Boise for my birthday.

4 miles with Ben and Matthew on the canal bank.

We walked around downtown Boise for a long time!

6 miles with Dad, Ben, Matthew and Erik on the canal bank before driving back to Idaho Falls.  

7 miles solo into Snake River Landing around the lake and back home.

5 miles by myself.

The first XC practice of the year.  6 miles with the lead pack.  Our practice started at 12:01am!

7 miles at our team Yardsale run.  Ran with a lamp for a while.

6  miles at pratice, including a 2.4 mile time trial in 13:33.  4th on the team.

18 hour relay starts today!

7 more miles during the relay.

8 miles at practice with the varsity boys.

Indian run at XC practice. Hot outside.

I ran at Freeman Park on the TigerGrizz course with dad, both loops easy but one in spikes.

8 miles including a tempo run.  Ran mostly with Ben and we caught the other guys.  Need to have a conversation with coach about the groupings.

7.5 miles at practice.  6:45 average for a recovery run?

6 miles at practice including a time trail: 1 mile in 5:25, 0.5 mile in 2:23.

6 miles at practice including running to Bill's to see and listen to Ryan and Sarah Hall talk. Team dinner tonight before our first meet tomorrow.

6 miles at practice in the heat.  1000m repeats.  Good first one, then things started to get fuzzy and seeing stars.  An off workout.

7 miles recovery at practice.

7 miles at practice including a 3.5 mile tempo run (20 minutes).

6 miles at practice.

5 miles for a bread run at practice,

4th on the team, 15 seconds faster than last year.  Still have work to do.

8 miles with dad before practice then at XC.  4x1000m then 5x800m.  Tough workout.

6 miles of recovery at XC practice.

4 mile tempo run with the boys at 5:55 pace. 1.5 warmup and 1.5 cooldown.

5 mile easy day with the boys and a bread run. Great day, got cinnamon bread!

Nice day at the home meet. Cooler than most days than most years here but it's one of the biggest meets of the year! Ran hard and fast for the race and killed the hills. Stuck with matthew and finished in 18:13 a PR on this course! IF represented well!

4 mile recovery run with Katelyn,

6.5 miles at practice for a block run.

6 miles easy for pratice.

6 miles of tempo around the river with the "Fasr Five" as we are being called now. Good group run.

4 mile bread run. Good bread today.

Ran the Century Challenge today.  Tougher course (soft tall grass most of the course).  Ran good to mile 2.5 then got boxed on down the hill and could not pass.  Mauricio caught me at the end (he had a great race).  Will learn from this race.

5 miles of recovery with Matthew

7 miles at a hard workout at pratice.  400/800/1200/1200/800/400 and a couple of hard 200m.  Ran really well today. 

5 miles pretty easy.

Bread run.

Toughest XC race ever!  Monster hills and muddy.  A beast!  Second overall to Mauricio.

No running, but I visited Westminster College today and went to the Saint Motel concert in SLC.

Dad and I met Coach Murphy and Abby and we went and ran the Park City course.  Once easy, once at a hard tempo then some striders. 

Got home and went to the Emotion Bowl.  IF was beat down!

6 miles at practice.  3x1 mile repeats.  5:35 average pace.

6 miles at practice.

6 miles, 2 minutes on/off.  Hard. 

4 mile bread run.  Were are running the Park City Invitational tomorrow.

We had our away XC meet at the Park City Invitational this year. Caught the bus at 8:30 then the drive to Utah.

We jogged the course then had a  long wait for the varsity race.  We were hot, cold, wet, all kinds of things.

Started off steady and was at the 1 mile mark with Reed and Matthew, then I started pushing.  I passed them and a few others in the last two miles and really kicked at the end once we got to the 1200m to go mark.  I pushed and passed several guys and only 1 guy got me at the end.  A big PR for 3 (and equivalent 5K distance).  Second on the team for this race.

Had fun at the hotel the night after the race.

We had the morning hang out.  I went to the mall with the guys then we drove aroung trying to find a place to run.  Ran a trail run up a big hill. 4.5 miles.

Long drive home.

Rest day as I am tired and feeling like I have a cold.

6 miles on the sand dunes in horrible weather (cold, wet, windy).  Freezing cold and not feeeling good. 

No run because I stayed home sick today.

4 miles at a bread run.

We ran the Bob Conley invitational in Pocatello, a state course preview.  I started off strong in second place, but at 1.25 miles my head cold and congestion slowed me down as I had a hard time breathing.  Still ran a 27 second PR, but not where I wanted.  I will run this faster at Districts.  Overall we showed up as a team and got 4th place and only 4A team to beat us was Skyline.

Dad and I drove to Boise then went for a run on the greenbelt for 4.25 miles. Visiting BSU tomorrow.  Had a great dinner with Erik in the Basque district downtown.

We toured BSU all day then went for a workout before dinner on the greenbelt.  6x0.41M with recovery.  Splits: 2:00, 2:00, 1;59, 2:00, 1:57, 1:56.  Tired legs now.

5 miles at practice.

4 miles at practice easy.

City Meet today.  IF boys finished second.  I was 12th overall and 4th on the team.  Hard tempo run to get ready for Districts next week.  Freeman Park is still hard.

8 miles at practice.

6 miles at pratice.  3x400m and  4x200m.  Cold, wet and windy.

3 miles with Dad after church and homework.  Focused on form (turnover, power) and goals for the race on Thursday.  

6 miles at practice, raining.

6 miles at pratice.

5 miles at pratice.

Started strong, calf cramped but still finished ok (need more kick, better fueling) with a new PR.  4th on team,16th overall.  We qualified for state!

6 mile recovery run at practice.

2 mile warmup with Dad then started our workout.  My calf and achilles are sore from the last few races.  Got through 1 mile in 5:22 pace but had to stop as my leg was not doing good.  Came home and stretched, rolled and massaged it.  Need to get it feeling better rather than stressing at a workout.

6 miles at practice. My achilles is still a bit sore.

6 miles at practice for recovery.  Stomach started feeling really bad later in the evening.

3 miles in the afternoon solo, with a 10 minute tempo.  Stayed home as I was really sick this morning but got out later for this run.

5 easy with the team.

4 miles at practice. Team dinner tonight, State XC championships in Pocatello tomorrow!

Very nice weather, but the course was sloppy, soggy, slippery and spongy.  Ran strong but calf popped again in second mile.  Ran hard and finished hard.  Overall we finished 5th so we are a bit bummed, but 7 places better than last year as a team.

5.5 miles with Ben and Matthew.

9.5 miles with Paytin and some with Dad too.

7 miles with the boys.  2x2000m, 1x1000m, hill sprints.  Saw the Skyline XC at the park too.

5 miles easy with the boys.

6 miles at Freeman Park with the boys.  Stoked for Nike Cross!

I showed up to race the Nike Cross Northwest race with the Tigers XC team (Zach, Matthew, Reed, Ben and I).  I felt ok through 1 mile at 5:26, but then my calf started to cramp and by 2 miles it was gone.  I hit the beach at about 2.5 miles and it went out.  DNF.  I was helped back to the tents by Albert Hesse and another guy.  I could not walk.  Time for a break.  Glad I came, wish I could have made it through.  Tigers XC did not fully compete (bad day for a couple of us).  Katelyn had a good race, Skyline came and competed and hit some tough teams.

3 miles with Mom on her fat bike.  Calf hurt at the end.

Second place behind Matthew (and Dad who stepped off at the finish in memory of Amy).  Calf started hurting a bit at 1.25 miles in.

5 miles at the Christmas Lights run put on by Bill's.

3 miles on the treadmill at the gym.

5k on the treadmill at the gym with dad after school.

4 miles at home

6 miles outside in the rain with Matthew and Ben. COld.

I lifted weights at the gym.

4 miles at the gym with the family!

3.5 mile at home at decent pace

5 miles at home on the treadmil at 6:15 pace

17k on the bike

weights day and Bike

4 miles at the gym

4.5 miles at home with a solid 6 minute pace kick for the last .35

4 miles at the gym with the family

Weights

Core workouts

3.5 miles with the family on the treadmil at the gym. This year I ran from Blackfoot, ID to Des Moines IA.   5,667 Lifetime miles.