How I became the best

Provo Freedom Run 10k

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Member Since:

Sep 07, 2014

Gender:

Male

Goal Type:

World Class

Running Accomplishments:

Freshman PRs:

      I ran for American Leaderships Academy my freshman year, so I was in 2A and facing much easier competition than I would in higher divisions. I really only did cross country because it would get me in shape for soccer, But when I realized I was actually good at it I made running my number 1 priority. I barely made it to state, but had a bad race and did not place very well. I decided to try a half marathon in November and did pretty good (considering I had only been running seriously for about 4 months.) I started off track running my fastest time in the mile, and didn't get another pr in the mile until state championships. I realized I was better at the 3200 and thats what I have been focusing on since then. At state track I got prs in all 3 distance events, which was a huge confidence booster!

      800- 2:15(?) Sprint Medley State Chamionships 2014

      1600- 4:51 State Championships 2014

      3200-10:40 State Championships 2014

      10000- 37:10 Speedy Spaniard 10k 2014

      1/2 Mar- 1:25:33 Thankful 13 2014

Sophmore PRs:

      My sophmore cross country season went much like last track season. I started off with my fastest time and didn't improve on it until one of the last races. I struggled a lot during this season, I got down on myself after every bad race I had, that was probably my biggest problem. At region I had an absolutely terrible race. We were planning on getting the team qualified for state, and I'm pretty sure it was completely my fault we didn't. Haha yeah it was bad, I ran about a minute slower than what I wanted and got 20th or something. I kept training through to December, did a few races, and had a really succesful race at  Footlocker West. I got 14th in the Frosh/Soph race. Even though I got out kicked by two people in the last 100 I was really pleased, especially after that bad season. I started indoor track running 10:37 and 4:49. Soccer conflicted with track a lot and I think it was really detrimental to my times. I'm thinking about not doing soccer next year and just focusing on track. I had a few good races, and managed to destroy this kid in the last 300 meters at region and make it to state! Unfortunately I let the fact the I was seeded last at the state meet get to my head, and I got last by over a hundred meters. Not only the worst race of the season, but also the most humiliating. On to cross country!

      800- 2:13 Snow Canyon Invite 2015

      1600- 4:40.02 BYU Invitational 2015

      3200- 10:03.14 Snow Canyon Invite 2015

      3 mile- 16:09 Cedar 2014

      10000- 34:03 Provo Freedom Run 2015

      15k- 55:04 SLCTC Winter Series 15k 2015

      10 Miles- 1:00:24 One Hour time trial

Junior PRs:

     Junior cross country season went well. It was rough but I had some high points. Finally broke 16 for 3 miles at region with 2nd place, broke an hour in the 10 mile and 34 minutes in the 10k. State xc went really bad. I missed my goal time by 40 seconds and my goal place by 25 people. Footlocker wasn't that great, I got the same time as last year and missed my goals on place and time. Trained really hard with high mileage through the winter. 

      800-2:10

      1600- 4:42

      2 mile- 9:57

      3 mile- 15:39 Pre Footlocker

      5K- 16:14 Pre Footlocker

      10 mile-58:58 One Hour time trial

Best Races:

6th place in the Orem Earn Your Turkey 4 mile Run 2015

16th in the Footlocker West Regional Sophmore Boys Race (17:14.5)

10th place at the 2015 SLCTC 15K (55:04)

1st place-3200 Copper Hills Invitational 2015

8th place-Provo Freedom Run 2015

2nd place Region 8 Cross Country Championships (15:43.5)

5th place Distance Challenge 2016 3200

Short-Term Running Goals:

Train consistently and have some good races in the next few months. It would be nice to break 15 in the 5k soon as well.

 

Long-Term Running Goals:

Get on BYU's XC team after my mission sometime. I also want to run under 29 for 10k and 14 for 5k but we'll see!

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
229.63
Total Distance
3.00

Really good workout at cross country. We did 8x200 meter hills, and I stayed with Heston on every one except the last one. On the last one I started too fast and Heston pulled away in the last 100 meters, and fletcher had an amazing sprint and got me. Warm up and cool down was a mile.

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Total Distance
9.00

4 miles in the morning with Nate, guts, and fletcher. We ran up the big hill by diamond fork and a loop around there. Nate had us finish fast, but I stayed back because I wanted some recovery.

5 miles later.

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Total Distance
3.00

Easy 3 miles, did 4x100 strides on the grass barefoot. It felt really strange, my back was arching and my legs weren't moving quick enough.

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Race: Provo Freedom Run 10k (6.214 Miles) 00:34:05, Place overall: 8, Place in age division: 2
Total Distance
9.00

Great race today! I ran the 10k and got a huge pr! My previous pr was 36:30, I beat that by 2 and a half minutes. I got there at 6 and started warming up at 6:15. Went to the bathroom twice and did some strides. I found Nate and Heston and we all started together. That first mile was kind of slow, I'm not sure what the time was. It felt easy but I didn't want to push the pace early and die at the end. There was a pack of 8 or 9 in front of us three, but they were flying so we let them go. Our second mile was mostly downhill and it was pretty quick. Heston and I started dropping Nate at about mile 2. We ran together for another mile and a half and then someone caught up to us. We stayed with him for a while and then he started pulling away. I decided to go with him, and I guess Heston wasn't feeling it and he stayed back. The gap that kid made was a little too big and I never did catch him. I Caught another person around mile 4.5 and stayed with him until 5.75 or so, then he made a move and I gave up. But with 400 to go I heard footsteps behind me so I just layed it all out there. Honestly it was probably one of the fastest kicks I've ever had! I caught the kid that made a move on me and gapped him a ton. Finished in 34:05, a really big pr! I got 8th which is better than I was expecting. I also threw up at the end. Cooled down a little with my mom afterward. 9 total.

Comments(4)
Total Distance
7.00

7 mile run with Nate. Probably low 7 pace. Felt great but my legs were pretty sore.

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Total Distance
13.10

Am: 5 miles with Nate. Total was 37 mins so we averaged about 7:20s maybe. I didn't feel that tired at the end which is good because most of my runs are a lot slower than this.

Pm: warmed up 1.38 miles, then did 2 tempo intervals. The first was 1.33 miles at 6 pace. Then I jogged 2 miles and did 1 mile in 5:40. Cooled down 2.42 miles. I was going to do another of these workouts, but I think I need to take it easy.

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Total Distance
5.70

5.7 miles with Heston in the morning.

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Total Distance
9.25

4 miles with Heston and Nate in the morning.

5 miles later, did a faster mile in the middle.

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Total Distance
9.33

9.33 miles at over 8 minutes pace. Mostly a recovery run so I can have a nice long run tomorrow.

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Total Distance
15.00

Really solid 15 mile long run, finished in 1:49:30, averaged 7:18 pace. I had a few fast miles in the middle, it was awesome because I didn't even feel like I was going fast! Splits were 8:26-7:51-7:48-7:06-7:09-7:26-7:01-7:25-6:46-6:31-6:45-7:05-7:13-7:11-7:46. Much better than my usual long runs. 

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Total Distance
7.25

2.25 miles at cross country we warmed up then ran 3x600s at 10k pace. I felt really relaxed and it wasn't very difficult. When I got home I ran 5 more miles and threw in a 1 mile tempo at 5:30 pace. That felt harder than it should have but it was pretty hot when I finished. 

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Total Distance
8.15

8 mile recovery run. I started picking up the pace half way through but my hamstring started bugging me so I slowed down and cut it to 8 miles. Swam a little when I got home.

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Total Distance
12.00

Went to practice today. Nate and I did holds while everybody else just did mileage. We ran to the junior high and did the hill on the north side. It's not super steep but it's pretty long. I beat Nate each time by about 3 to 5 seconds. Ran a little more on the way back to the sports park to add to five. 

7 miles later to get mileage in.

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Total Distance
9.60

3.1 mile warmup, then 4 mile tempo at sub 6 pace. I thought it would be a lot easier than it was, but there a few reasons why it was harder. I did hills yesterday, I didn't hydrate very well, and I was by myself. I'm pretty pleased though because it was my first really solid tempo of the season. Cooled down 2.5 miles.

 

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Total Distance
3.00

I'm just going to say I did 3 miles. I played soccer with my brother in slc while we were at my sister's tournament. I didn't have any time to get an actual run in, but I guess it's fine because I need some recovery. 

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Total Distance
16.00

Tried to do a 10k specific workout, but had to cut it short. Warmed up for 30 minutes (3.1 miles), then tried to do some mile repeats at 10k pace. I got through the first one pretty well in 5:30, but the second one was terrible. After a quarter mile I got a really bad cramp. It was probably just because I was dehydrated, and I stopped after 0.55 of a mile. So I tried to do some mileage but I was completely drained and I could barely manage 8:30 pace. I was pretty much just trying not to pass out.

4 miles at night to get my weekly mileage where it needs to be.

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Total Distance
14.00

For cross country we went to the springville reservoir and did a run on a trail through the canyon. It was pretty hilly and the whole team ran together for the first two miles. Then everybody turned around but the varsity kids. We went probably 7:20 for the next two miles, then Heston and I picked it up a lot, I swear every time we run together we start racing. Our last mile was definitely sub 5:30. Total of 6, then we jumped in the 10 degree water and swam for a while. Pretty nice workout.

8 miles later. Coach saw me running and told me to stop running so much, so I'm going to do like 48 miles or something this week

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Total Distance
6.00

6 miles easy. Ran on the grass for a bit.

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Total Distance
8.75

So I was an idiot an slept in till 10 because I'm lazy, and I missed practice. Did the workout at 8:30, and it was dark by the end. Workout was 4 miles of 60 seconds easy and 45 seconds hard (5k to 10k pace). I got to try out my new shoes and they feel awesome, and they glow in the dark which makes them 5 times as cool. Workout felt good, not too hard. Just taking it easy for my 10k on Friday.

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Total Distance
4.00

4 miles. I felt really nauseous and out of energy. My legs were heavy, probably slower than 9 minute pace. I was going to do some strides but I wasn't feeling it.

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Race: Speedy Spaniard 10k (6.214 Miles) 00:34:40, Place overall: 6, Place in age division: 4
Total Distance
7.50

Ran the speedy spaniard 10k today. I felt similar to yesterday. Warmed up 1 mile with like 5 strides. I lined up with Heston and the American fork kids. We started and I stayed in the front pack. I left Heston and didn't see him again until the end of the race. I thought I was running kind of conservatively, but it was too fast. Joe Simmons surged away from the rest of us and I ran with an older guy and Patrick Larkin from AF. He got away and so did the older guy and I ran by myself for another mile. I put in a big surge after mile 3 and caught Patrick. Then another high school kid caught us and I tried to go with him, but he was going to fast so I slowed down again. I ran with Patrick for half a mile and then he surged and I couldn't follow. Almost right after that I got really bad stomach cramps. This happened a few weeks ago and I was worried it would get bad enough I'd have to start walking. I probably slowed to 6 or 6:30 pace the last two miles. I was probably on pace to go low 33 before my cramps. With a mile left i was basically crouching over because it hurt so bad. I looked behind me and saw Heston about 45 seconds behind me. I tried to push it on the last mile but it wasn't enough. We passed the 6 mile mark and a few seconds after Heston came past me really fast. He beat me by 10 seconds, I finished in 34:40, which is an alright time. I really wanted to get top 3 and break 34. Cooled down a little, I felt really sick.

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Total Distance
5.00

Woke up late and tried to go for a run at 3, but it was in the upper nineties. Only went 4 miles. 

Lots of swimming later

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Total Distance
10.00

First day of xc camp. We went down to Mt Pleasant to this sweet cabin in the woods. It was like 7000 feet elevation. Once we got there we went on a team run, really easy about 4 miles. Later we did a 5 mile run with a 2 mile tempo thrown in there. Despite the altitude it felt super good! It was also downhill which probably made it easier, 5:30-5:28. There was a strong headwind which didn't seem to hurt us at all. Had a pretty sick game of capture the flag afterwards, #teamhéroe.

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Total Distance
8.50

Second day of camp. Woke up and destroyed everyone at ping pong for an hour (not to brag or anything) and then had a great hill workout. It 2x(4x90 second hills). We had to get further each time, so the first one was supposed to be easy. A bunch of the younger runners got excited and ran hard the first few though and it made it tough to get around them. I was ahead of Heston for the first 4, then we stayed together for the next set. It started really hurting on the 6th one. To practice surging and catching up to opponents I let Heston go about a second ahead of him and I would real him in in the last 200 meters. I tried to stay with him on the last one but I had nothing left, but I gave a good fight, I only finished 2 or 3 seconds behind. After we jumped in literally the coldest water I have been in, like it was probably 33 degrees. 

Later we drove all the way up to the summit of the mountain and did a 4 miler with my boyz on skyline drive, 10000 feet elevation. Legs were dying from this morning but it was an amazing view. 

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Race: SFHS Uphill Mile (1 Miles) 00:06:45, Place overall: 1, Place in age division: 1
Total Distance
8.50

Last day of camp ;( Our run today was a mile race up the road to the cabin. The course had over 1300 feet of climbing in one mile so it wasn't going to be fast. We ran down to the start as our warm up and stretched for a while. We started and Heston made a 5 meter gap. I ran with Nate and Fletchmeist for 2 or 3 hundred meters and we caught up to Heston. I immediately put in a surge when we caught him and put a 5 meter gap on everyone. We came up the first big hill and I just relaxed and focused on not dying. At the top of the hill I could still hear footsteps and I looked back and only saw Heston about 5 seconds behind me. It flattened for a sec and I regained my energy for the steepest and longest hill. Part of it is steeper than 50 percent grade. I pushed up really hard and realized I may have gone too hard. My quads were frozen and I could barely move my feet. It was a relief getting to the top of that thing, I flew down the other side. Halfway up the next hill I looked back and Heston still had not gained any ground on me. It was then that I realized I might actually beat Heston at a race this short. I made it up and down that hill then up the last hill and won by about 10 seconds. I went back down the course with Heston and cheered people on. Team héroe won by 25 points! #yeeyee The time was ridiculous, 6:45. 

At 7 I went for a 6 mile run, felt good. 

Comments(3)
Total Distance
12.00

4 in the morning with Nate and guts.

8 later by myself. Pretty easy.

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Total Distance
6.00

6 at xc practice. Probably 7:15 pace, my knee was really bugging me so I'm going to take it easy tomorrow and ice it.

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Total Distance
229.63
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