Progression Daily

Chill 10 with Derek Gallacher. Newd trail then out towards Sun River. Flipped back through Sugar Leo and figured 8 back. 10.07 miles 

AM- Got most of the boys names down. Working on the girls. Easy 30 including strides and a bathroom stop. Great first day of Kids Club too. 4.56 miles 

PM- I don’t think I ran with Metler all last summer. Good to be back starting the summer off strong. Ran the 3 mile loop with Steve Hooper Rush Mills and Alex Baker. 3.01 miles/ 7:13 mile pace 

AM- Took the freshman for half and half. My feet are so sensitive. Added with the girls then a little with the boys. Threw a frisbee a couple of times then added half a mile on my own. 4.21 miles 

PM1- Bought some On Clouds and tried them out before meeting up with Metler and co. 1.01 miles

PM2- Metler 3 with Andrew, Q, Dawson, and Baker. Felt poopy but ran fine. 3.02 miles/7:09 mile pace 

AM- Fartlek. 15 with Mason (no not that Mason). Then an interval with the freshman boys. Did repetitions of 2 @5k pace then 3 minute steady. Mixed in with Emmalee and Tayson, a little with the top boys. Cool with boys. 5.68 miles 

PM- .22 getting a kickball for Trey. 
 

PM2- Metler 3 with Q and Rush. Nice little progression on pace. Temps have not been bad. 3.01/7:07 mile pace 

AM- Ran up Vista del Sol with the girls with some strides. Added with the boys then a big lap on my own. Enjoyed some rain this morning. 6.08 miles 

PM- The Metler crew had to change routes due to weather. Didn’t feel the need for low 7s in the rain and wind. Ran with Andrew Allen Alex Baker  Cody Campbell Derek Gallacher and Max tonight. 3.04 miles 

AM- Long Run. Ran with the boys. Kept an eye on the younger guys then branched off with the 50 minute crew. Broke down to following T-Madison and That-a-Boyer for 20+ minutes. Felt thirsty for the last 30 minutes. 7.11 miles/ 7:29 mile pace 

PM- 5 in a Row. Chill 3 with Metler and Alex Baker. First day feeling some soreness. 3 miles/ 7:15 mile pace 

Started just below Veyo. Got the jump on Dirty Metler and the Boys. Took it easy up Veyo Hill and the next couple of miles. Then gradually hit some fast miles fast. Just tried to keep the momentum going throughout. Got a huge blister on my right heel. Fun morning with Quinton Read Andrew Allen Rex, and Reese. 16.51 miles/ 7:05 mile pace / 6:53 mile pace after first 3 miles 

AM1- Got to practice early so did some jogging. Ran down a road I’d never been down. 2.15 miles 

AM2- 15 with freshman then some laps with different groups. Had to throw my shoes back in after some barefoot. Showed up just in time to beat Emmalee Williams ultimate team. 4.5 miles 

PM- 3 with Q, Andrew, and Max. Pretty sure this is my slowest run with Aaron where I stayed with him the whole time. 3.03 miles 

AM- Had a hard time breathing from go. Luckily Elin Holt pulled up on me and and helped me endure. Got my PR today by 29 seconds (7:20). Ran the steps backwards looking for anybody. Then met up with the team to finish the minutes. 5.31 miles 

AM2- Jogging back and forth carrying med balls to Holt's truck. .7

PM- Got to the Dixie Center a little early and went for a jog. 1.67 miles 

PM2- Quick 3 tonight. Saw a 104 for temp. 3 miles / 7:02 minute mile

AM1- Tour de Washington. Started out strong with Trey then slowed down. Saw a chicken cross a road, feel like there’s a joke there… 2.21 miles 

AM2- Took care of T most of the morning so got a late start for a run. Not terrible but also not very fun. Just hit the Wal-Mart Loop. 4.32 miles 

PM- Had other plans tonight so ran on my own. Ran to D-Hells for a meet up spot with Marieta. I started off running fast but slowly faded due to the heat and hills. 4.26 miles 

AM- Working out some tightness. 1.93 miles 

AM2- 

Warm up with freshman crew. 5,5,5 progression with Sebastian. Then I was all over the place. A couple minutes with Will (Miles), with All Legs and Joey, and a tough push with Jake and AJJ. Cool with different groups plus some extra minutes with Mama W. 6.13 miles 

Weights. PVMS>PVHS (as far as weight rooms are concerned)

AM- Apocalypse Now. No trails closed for PV. Chill run up from Sullivan. Ran until the dust overwhelmed us then flipped and ran the other way. Ran with the Vomero crew to get 45. 6.14 miles 

AM2- Went back up the trail for another 3. 3 miles 

PM- Tested out my 30 second course. .10

PM2- Checking out the new course. Didn’t feel too hot. 3.34 miles 

PM3- Threw on the racing shoes and re-laced a couple of times. .48

PM4- 

Thought I could push a little harder but was burning up while also being water logged, weird combo. Still good progress from where I was last year. Took 7th overall and 1st person over 30. 

Splits: 1. 6:28, 2. 6:36, 3. 6:22 

No age group awards this year. Lesson learned, never settle. Should’ve been battling for a Top 3 finish. 3.12 miles 

PM5- Going back for my nephew. .83 

AM- Jog to Aaron’s for a ride. .48 

AM2- 

Started at bluff street church. Thanks Metler and Himelright. Took a pretty straight shot down bluff then went to see Ava. Met up with the team and had some good accelerations out towards my house. Bonked right at 10 miles. Ran home at a convenient time and refueled. Regrouped with boys on the B Loop just to slowly fall behind them. Settled for 14 miles because I wasn’t moving fast anymore. 13.66 miles 

Still a good week, 72 miles in 6 days compared to 70 in 7 last week.

AM3- Running out of Hell Hole (and away from the rock). 1.56 miles 

AM- Traveling today so I woke up and went for a stroll into Bloomington Hills. 6.72 miles 

PM- Ran random roads in West Jordan. Ended up spooking a deer and trespassing in the water conservatory. 6.33 miles 

Garbage start so decided to do a negative split run. Then I did my own “Washington Steps” by pushing on the hilliest 1 mile stretch I could find. 8.01 miles 

*Might’ve did something to my hernia by trying to huck front flips on a tramp to impress a 3 year old.

Warm Up. Run to start line. .30

Day 1: Idaho Half. Won vs Ross. Felt tired but just tried to keep a 7:50 average. Ran a 7:07 last mile to keep that average. See how Day 2 feels….. 13.13 miles 

Cool Down. Running back for Ross. .33

Day 2: Forget Wyoming
Ross and I backed out of driving an hour to the Wyoming Half course. Opted to do something more fun instead. Ran to the Bloomington Lake. Had some fun at the lake then ran a different route out. I added an extra fast mile while Ross grabbed the car. 8.72 miles 

Day 3: Utah Half
 

Was going to run the designated Utah half course but Ross slept in. So I just ran to Utah. Found Justin on my way back and ran 4ish miles with him. Nothing too crazy. Finished with a good hill climb to our VRBO. 13.1 miles 

Ross Mess Around

Last adventure together this week. Went looking for some Sadducees Spring or something. Ran up a mountain then got some fun and sucky downhill. Then a long trek back to the cabin. A tick climbed on me at some point during the run. 10.38 miles 

AM- Little morning jog on a trail by Utah Lake. Tried to get the legs moving but settled for slow. 8.6 miles 

PM- Ran with Dirty Metler and the Boys. Rolled my ankle half way through just when I was hitting my stride. 3.02 miles 

AM- Taped up my ankle and hit the Steps. Disappointed I still struggle to shave some seconds in the early sections. Still a solid effory, tried chasing down Tevye but she too fast. Hit some uphill strides then finished run with girls. Weights after. 5.72 miles 

PM- Getting out for some miles. 3.53 miles 

AM- Up towards a tortoise fence or something. Mixed in with different groups. Flipped with 3 girls and a couple of guys. Went back for big group of boys. Added a loop on my own. 6.63 miles 

PM- Had a goal of flipping when first attacked by river flies. Never happened so I just did a loop. 4.01 miles 

AM- Warm up with freshman. Ran 5 with Sebastian and Braden, 5 with Isaac, then 5 with Sebastian. Took some time to jog around then mixed some minutes in with Jaxon Lay’s group. Cooked with boys. 6.25 miles 

Kind of ran with Elin, Zack, and Tevye. Then a couple minutes trying to keep up with Tevye and Holt. Finished with the top boys. Wanted more miles but called it good at 40 minutes 5.13 miles 

Knew it was going to be a fast course because of my marathon experience in that canyon. Tried to be conservative but also crush the downhills. Things went pretty well other than a blister on my right heel that I was aware of from 4-5 miles. Then I had some “hernia coughs” around 8-9 miles that really slowed me down. I survived the last 4-5 miles and just kept it under 7 (which is a skill I’ll need for STG). 

Shout out to Janzen Quinn Jason Quinn James Davidson Bailey Barker for some great performances today!

1. 6:11

2. 5:56

3. 6:04

4. 5:47

5. 6:05

6. 6:10

7. 6:13

8. 6:02

9. 6:26

10. 6:37

11. 6:44

12. 6:52

13. 6:46

.13. 6:01 (pace)

1:22:43 / 6:18 mile pace