How I became the best

Spanish Fork Dual Meet

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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
46.75
Total Distance
7.00

Easy 7 miles after we got home from St George

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Race: Spanish Fork Dual Meet (3.107 Miles) 00:16:24, Place overall: 1, Place in age division: 1
Total Distance
9.75

Warmed up before the girls race one mile, and another mile before my race. Got in 2 strides before the start. Start was pretty similar to Saturdays race, Heston went to the front and I tucked in right behind him. About 1200 in, there was still a Salem Hills kid with us, and Nate was right behind me. We dropped him pretty soon and passed mile 1 in 5:17. It felt really easy, which I was pleasantly suprised about. I let Heston keep leading for the rest of that lap. At about 2400 I could tell Heston was slowing. Nate and I ran on either side of him. 100 meters before the 2 mile, I made a big surge and automatically gapped them. After 20 seconds or so I couldn't even hear them behind me. Honestly for the next 800 I was running scared, I kept thinking of how Heston came up on me in the Salem race. I still felt really relaxed and easy because of the slow first 2 miles, and at 800 I looked back to see how I was doing and realized I had gapped Nate 20 seconds and Heston was way back, he must have been having a bad day or something. From there I picked up the pace thinking I might still get a decent time. I had a good finish, but I didn't sprint all out because I didn't really need to. Cheered people on for a little after I finished. Finished in 16:24, got in 1200 cool down. 

Just found out the course was actually 3.15 miles, so I guess thats a pr. It felt slow though so I'm not sure.

4 miles later with a 1 mile tempo thrown in, not too bad. 

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Total Distance
9.50

Crappy workout today. Jogged a mile to the sports park. The workout was supposed to be 600 400 200 400 600 with 100 rests, but what ended up happening was 600, 550, 400, 200, 525 with like anywhere from 2 to 5 minutes rest because we couldn't figure out where we were supposed to go. I was kind of disappointed, I really wanted a hard workout. Maybe I'll do one later. Ran back to the school and another 800 cool down.

Warmed up a mile at the gym then did 3x1 mile hills. First one was 3% grade starting at 9.5 mph and finishing at 11 mph. 400 recovery. The second was the same but the incline was 3.5%. 400 recovery. The third one I started at 4%, 9.5 mph, and progressed to 7%, 11.7 mph. Felt good, the only really hard one was the last one. Cooled down 800.

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Total Distance
5.00

5 miles easy, it was hot though so it didn't feel easy. Murray Invite tomorrow.

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Race: Murray Invitational (3 Miles) 00:16:40, Place overall: 29
Total Distance
5.50

Pretty lame race today. Got to Murray at 2:30, race was at 4. Warmed up a half mile at 3, then another mile before the race. Got in 4 strides. My start was really good and I got into the top 10. I stayed right next to Heston and focused on not losing any ground on him. Down the hill Heston got 5 meters on me and I worked hard to get back to him. I still felt like I was relaxed and I thought I was having a great race. I was still with Heston after a mile. At mile 2 I was in about 10th, but I was really fatigued. My coach said I was using really long strides, not overstriding, but going around the turns and uphills I was working harder than everyone else because of my long strides. We've been working on that all year, I'm not sure how I forgot. I gradually started falling behind and people started passing me. After 3 or 4 passed me I put in a bug effort to stay with one of them, but I just kept losing contact with people. At the big hill I surged really hard up the first half, but immediately slowed down for the rest of it. 3 people passed me there. At the top of the hill I stumbled because my legs were giving out on me, then Nate passed. I think 5 to 10 more people passed me in the last 300. Really really bad finish. I was really excited to have a good race, but I guess I'll just have to use this as a learning experience. Talked to Angie afterward and she thinks if I fixed those few things I could have been top 10 and up with Heston. 1200 cool down with Nate and Heston then sat around for a few hours. I also think I need to stop doing extra workouts, I think its just tearing up my legs. 

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Total Distance
10.00

10 miles kind of easy. Started at 7.5 mph and increased 0.1 mph every half mile until I got to 9 mph then I slowed down a lot. Felt good.

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Total Distance
46.75
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