Progression Daily

Cancún. Run around the area,  nothing special. 3.51 miles 

Warm Up. Ran the 5K loop and tried some new supplements. Hot and nauseous. Ran to the bathroom then ran an additional route. Still felt nauseous and had some calf fatigue. Might have to bust out the calf sleeve again. 7.76 miles 

Bored and didn’t know where to run so worked my way into the slow desert. 8.07 miles 

Did an unintentional progression for the first 7 miles. Worked from a 9:36 down to 6:58. After that I just ran 8 minute miles. Ran every inch of the AGC. Pit stop at 10 for hydration and check on the family. Went back out for 5 more miles and ran some favorite spots again. 15.09 miles 

AM- Ran half with the girls and then out towards the Hell Hole with Bridge Bridge and Peanut Butter Boy. Turned up and did my own slow adventure to get back to the school. 7.56 miles

PM- At Ross’s so I had to go check out the the new trail. Had the classic “Run Forrest Run” from a random biker yelling at me. 2.35 miles 

Pretty happy with the effort today. Ran 27 seconds faster today and 8 seconds behind my best. Elin Holt helped me refocus in the middleish and Dave Holt helped me finish strong. Next time I’ll go for a sub 7:20. Hit some strides, down to boilers, and my own extension. 6.02 miles 

AM- Up into Brio with the boys. Hit some sand which really slowed me down. Burned some streets and laps to push the mileage. 7.61 miles 

PM- Up into Brio with the boys. Hit some sand which really slowed me down. Burned some streets and laps to push the mileage. 2.68 miles 

AM- Time Trial. Helped Dave set up the course and also cleaned up some of the nastiest dog poop left on the course. Warm with Ayden and Braxton for a minute. Extended cool with Dave, Kaelynn, and Colesman. 7.52 miles

Around Kibe. Up to the cabal trail and around Kibe with the girls. Had some dogs running with us for a little bit. Fun time chatting. Added up some miles up towards Hell Hole. Enjoyed some shade for a 3 minute stretch. 

Operation VRRT. Ran the dusty Willis Creek road up and connected to the VRRT. I always need to sneak on that trail at least once in the summer. Boring run back to the cabin once I dropped off the trail. Did see a ton of antelope at least.  17.4 miles 

AM- Fartleks and Poop. Warm with boys. Mixed in with Elin, Bake Bake, and with Vanessa (on part of the last one). 6.34 miles 

AM2- Course clean up. .61

PM- Legend Run. At Camp. Afternoon run in Beaver with Coleman, Porter, and Elle. 2.72 miles 

AM- Woke up early to find the big bucks. 2.47 miles 

AM2- Newt. Hybrid run with girls then found the boys. Fun run around town. 6.52 miles 

PM- Waterin' Hole. Run down to the waterin’ hole, still couldn’t find my glasses. Ran a little extra with Jake. Saw some big bucks and some little Dustin bucks. 3 miles 

AM- Back up canyon road for a little jaunt. 2.56 miles 

AM2- Hit some random trails with the boys. Got left behind on the hills. But enjoyed the scenery and trail. 5.01 miles 

PM- Dewski. Run down to the Ice Cream. Shout out Laura Langford for being innovative. Didn’t feel but the Dewski was refreshing. 2.5 miles 

AM- Went out a different way this time. 2.31 miles 

AM2- Mixed in with different girl groups. Had some enjoyable minutes with Bake, Laura, and Claire. Then flipped with Elin, Vanessa, and Allie. Did my best to keep and push. Good long run for the kids (and me). 10.50 miles 

Out with the double stroller. Probably pushed the kids for 2.5 miles and the rest running on my own. 5.11 miles 

Warm Up. .31 
 

Rush 15. 15.6 on the course. Ran 5-6 with everyone’s favorite HYROX training partner Rush Mills. Then started some marathon tempo. Did a set of 4 (6:47, 6:31, 6:30, 6:29) and another 4 (6:31, 6:35, 6:46, 6:47). I wanted more mileage but was feeling the humidity around 14 miles so I stopped at the park and hosed off. The rest was a sloppy wet mess so I called it day. Quality over quantity. 15.61 miles @6:53 mile pace 

AM- Easy Monday. Wish I had my calf sleeve. Ran mainly with Holt, Jason, and Trey. 5.13 miles 

PM- Out on random streets. Enjoying the afternoon more than the morning. 4.63 miles 

AM- Hyped for Steps today. I did not do well but the team did. I did better on the strides. Jumped in Boilers. Then added minutes with Trey Despain. 7.43 miles

PM- Ran from Smith's to the park. 3.22 miles

AM- Ran 15ish with Boz 👑. Then slow struggle to keep up with boys. Ended up with the girls for the last mile. Wish I would’ve run more this morning. 4.6 miles 

PM- Ran from the freeway exit and took the long way to my parents. Caught a random lip on a wood bridge and got tripped up. Smashed my phone pretty good. 4.03 miles 

AM- Got to practice early so had to sneak a mile. 1 mile

PM- 20 warm with the boys. Coach laps. Then added some streets alone. 7.31 miles 

Warm up. Ran at that one park. Bathroom stop. .82 

Course Preview. Ran with Holt to check on course. 1.93 miles / 7:56 mile pace 

Caught up with girls on their warm. 1.47 miles 

Race: Bottom line is I don’t like to push hard enough for a what 2 miler requires. Glad I had Liam Owen to push with near the end. Fairly good turn out for the race and some PV Legends. 11:54 / 6:10 mile pace  
 

Cool. Just stacking more miles in the fields. Achilles started to bug so I settled for 5 instead of 6. 5.15 miles 

AM- Snuck a couple before meeting up with Metler’s crew. 2.4 miles 

AM2- Rode up with Reese, Cody, and Noe. Ran the first 3.5 with Noe Hernandez. Caught up on things. Then I causally ran the 7s the rest of the way until I got tired. My left Achilles was bugging so I never felt the need for speed. 15.01 miles / 7:20 mile pace 

AM- warm up. Spent my extra minutes running. 1.02 miles

AM2- Long Run. Up into Green Springs vía newd road. Ran mainly with Vanessa Ruiz. Occasionally we’d slow up for some of the other girls to make sure they didn’t get lost. Extended tour de Washington with 5 strides. 9.73 miles 

Therapy. Run 3 miles up the road with Seth. Good talks and nice weather in the shade. 6.26 miles 

AM- Attempt to sneak into Bryce Canyon thwarted by ridges and time constraints. Ran through a sea of cows for 4.5 miles. Once I got up on a ridge I was in buck territory. Spent 20 minutes stalking deer. Adventure run on the turn around running down a mountain. 12.06 miles 

PM- Went and cleaned off in the muddy water. .78

Bryce Canyon. Found the easiest route (I’ve run) to sneak into Bryce Canyon. Ran down towards Riggs Spring and then up a steep service road. My left big toe was really hurting after 4 miles so I wasn’t able to run as fast or as reckless as I was hoping. Great time exploring! 11.3 miles