Progression Daily

September 2022

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJosh Decker's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
15% off for Fast Running Blog members at St. George Running Center!

Member Since:

Sep 15, 2011



Goal Type:

Marathon Finish

Running Accomplishments:

5k: 17:20

10k: 35:34

Half Marathon: 1:18 (Snow Canyon 08)

Marathon: 3:06 (Beaver 20)

Short-Term Running Goals:

Qualify for Boston Marathon (Run a 2:55 marathon)

Help PV athletes develop a love for running. 

Be the 1st male athlete to run all 4 years at Dixie State University. Done! 

Long-Term Running Goals:

Be a life-long runner

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 30.04 Month: 306.39 Year: 3384.78
Hoka Rincon Lifetime Miles: 734.41
Hoka Clifton Lifetime Miles: 531.68
Saucony Ride Lifetime Miles: 805.46
Hoka Cavu Lifetime Miles: 86.29
Hoka Napali Blue Lifetime Miles: 335.18
Hoka Napali Red Lifetime Miles: 468.76
Hoka Instinct 2 Lifetime Miles: 281.03
ASICS Noosa Fast Lifetime Miles: 104.21
Nike Pegasus 32 Lifetime Miles: 354.64
Launch 4 Lifetime Miles: 457.07
Hoka Clifton 5 Lifetime Miles: 304.12
Hoka Speedgoat 3 Lifetime Miles: 482.59
Hoka Clifton Blue Lifetime Miles: 400.15
Hoka Carbon X Lifetime Miles: 332.77
Hoka Carbon Rocket Lifetime Miles: 100.36
Brooks Launch 7 Lifetime Miles: 419.94
Kinvara 6 Lifetime Miles: 357.70
Hoka Bondi 6 Lifetime Miles: 347.01
Hoka Challenger 5 Lifetime Miles: 485.68
Kinvara 11 Lifetime Miles: 560.55
Hoka Rincon 3 Lifetime Miles: 593.04
ASICS Novablast Lifetime Miles: 304.21
Saucony Ride 13 Lifetime Miles: 778.78
Trail Runs 2022 Lifetime Miles: 71.00
Hoka Bondi 7 Lifetime Miles: 186.06
Kinvara 13 Lifetime Miles: 353.62
Hoka Carbon X 3 Lifetime Miles: 64.80
Saucony Endorphin Pro 2 Lifetime Miles: 64.42
NB XC Spike Lifetime Miles: 7.73
Total Distance
Brooks Launch 7 Miles: 6.67Saucony Ride 13 Miles: 55.48Trail Runs 2022 Miles: 4.00Kinvara 13 Miles: 73.49Hoka Rincon 3 Miles: 39.05Hoka Rincon Miles: 16.85Hoka Carbon X 3 Miles: 43.37Launch 4 Miles: 11.16ASICS Novablast Miles: 15.56Hoka Bondi 7 Miles: 25.38Saucony Endorphin Pro 2 Miles: 33.90Hoka Carbon Rocket Miles: 6.82
Weight: 174.88
Total Distance

AM- George loop without George. 4.02 miles 

AM2- Weights then some tired running with boys. 3.56 miles 

PM- Marlar and Sandbergs. First time jumping in. Good time even in the heat. Added some time by running up to St. George Running Center and buying Marieta an ultraspire pack. 6.01 miles 

PM2- Late night run after spending the evening with my parents to celebrate Marieta's b day a little early. I left a pair of shoes on top of our crosstrek and forgot about them. During our drive I realized I might've done that. Sure enough I lost a shoe on our drive so we ran to retrace our steps and found the shoe. Ran by Ava. 3.01 miles 

Brooks Launch 7 Miles: 3.01Saucony Ride 13 Miles: 6.01Trail Runs 2022 Miles: 1.00Kinvara 13 Miles: 7.58
Weight: 176.00
Add Comment
Total Distance

AM- Just rolled out of bed. 2.02 miles 

AM2- Normal Friday convo with Coach W and girls. I told the girls I'd probably be 4th on the team if I raced with them. Striders. 6.02 miles 

PM- Running by the Brovo river with Marieta on her b day. I guess I can run less mileage today to spend time with her. 3.23 miles 

Hoka Rincon 3 Miles: 3.23Kinvara 13 Miles: 8.04
Weight: 177.00
Add Comment
Total Distance

AM- Ran from our hotel in Provo up University Ave and up to the canyon. Started to get a head wind right when the canyon was getting fun. So I flipped a little early. Decided to redeem my Utah Valley Marathon outing. 12.34 miles 

Last 5 miles:

1. 7:03

2. 6:51

3. 7:01

4. 6:55

5. 6:41 (finishing right by temple) 

AM2- Marieta woke up and we ran 4 miles up Universty Ave and back. She picked up her pace for the last 4. It was nice to run a little faster with her. I swapped my shoes, like Mr. Rogers, to run with her. 8.02 miles 

AM3- Running around Timpanogos course. Teams weren't amazing but we learn a lot from bigger races. 1.01 miles 


Hoka Rincon Miles: 1.01Hoka Rincon 3 Miles: 8.02Hoka Carbon X 3 Miles: 12.34
Weight: 176.00
Add Comment
Total Distance

AM- Secret Sauce, Pushing Tin, and Petroglyph route. Ran with Adri, Kate, Brook, and Brianna. Small group but good time. We dropped YaYa off after 60 minutes and continued on with just the 3. We had a really great conversation about the state of the team. My left leg feels strained but loosened up. 11.13 miles 

PM- Late night sluggish. 4.64 miles 

Launch 4 Miles: 4.64Saucony Ride 13 Miles: 11.13Trail Runs 2022 Miles: 1.00
Weight: 180.00
Add Comment
Total Distance

AM- Woke up just to feel crappy with my leg strain. Went back to sleep to rest up. Trying not to panic about taking a break from running.....for a morning.  .67 

PM- Ran over to Bloomington Hills park to meet up with the team. Steamy! 3.43 miles 

PM- Warmed up with the varsity girls with strides. Then did a series of 60 seconds at faster than race pace, 3 minutes at race, 60 seconds at faster than race pace, 5 minutes at cv, 60 seconds faster, 3 minutes at race, and 60 seconds at faster. It was hot and hard but the girls ran well and endured. I did too with some struggles but my leg held up. Watched the JV kids run their 2 mile race. Then I started to run home from the race. I asked Marieta to pick me up at the Dixie Center. Ran into Metler, Noe, Justin, and Ross there. 7.89 miles 

Kinvara 13 Miles: 11.99
Weight: 181.00
Add Comment
Total Distance

AM- Felt after rolling out of bed and getting some miles. 2.56 miles 

AM2- 25 with the boys then some minutes on the track. 5.21 miles 

PM- Brain melting run. Started with boys down to Sullivan. Branched off to Freshman boys to make sure they didn't die in the heat. From there I just went back for kids that were struggling and walking. Preston was really struggling. After some light jogging and walking with him I added some more on my own. 7.25 miles 

Hoka Rincon Miles: 7.25ASICS Novablast Miles: 7.77
Weight: 176.00
Add Comment
Total Distance

AM- Another struggle to get out of bed and get something. 2.40 miles

AM2- Weights and running with the team. Felt like I ran alot for only getting 6 miles in the morning. 3.64 miles 

PM- Scavenger Hunt with Dave and Jason. It was fun to get out and do something more casual as a team. I added 2 miles with Jason. I am not getting much much from this hot runs so my miles are down a little bit for the week. 4.10 miles 

Saucony Ride 13 Miles: 4.10Kinvara 13 Miles: 6.04
Weight: 172.00
Add Comment
Total Distance

AM- Warmed with the girls over to do Hill Circuits then switched to the boys. We did 3 without the last downhill on the 3rd one. I pushed well and the boys pushed great! I did better on the short uphills and downhills. I had a hard time staying at it for the long uphill. Got some confidence back after doing a longer run not in extreme heat. 8.27 miles 

PM- Marieta went shopping at Costco and I started a run instead. Ran from Costco to Bloomington Wal-Mart where she picked me up. I went through stretches of feeling great to feeling really tired. Some head wind didn't help. 7.83 miles 

Hoka Rincon 3 Miles: 8.27Hoka Bondi 7 Miles: 7.83
Weight: 171.00
Add Comment
Total Distance

AM- Drove up the course with Aaron, Cody, Noe, Lance, and Reese. I went up 22 miles from the finish line with Aaron and Reese. Plan was to run 10 warm up then 10 at tempo then 2 recovery. I really had a hard time "warming up" for 10 miles (probably should have done like 5 warm). At around 13 miles I got really really thirsty. I drank scratch energy at around 11.5. My thirst could not be quenched no matter how much water I drank. I stopped at some houses by Winchester and got a water refill then I even asked a guy to get me some water. Basically anywhere I could get water I would stop and get water. My only explanation is the hot week wearing me down. Also the hill circuit yesterday was rough. I think I'll bounce back, today was just very inconsistent. 

1. 7:07

2. 6:28

3. 6:55

4. 8:00 (Veyo)

5. 7:34

6. 7:36

7. 7:43

8. 7:29

9. 7:15

10. 7:10

11. 6:43

12. 6:39

13. 7:18

14. 7:29

15. 8:28

16. 7:45

17. 7:34

18. 8:14

19. 8:44

20. 8:51

21. 8:59

22. 9:00

2:49:16/7:42 mile pace 

Hoka Carbon X 3 Miles: 22.01
Weight: 170.00
Add Comment
Total Distance

AM- An amazing run this morning! Initially I didn't feel great but the fantasy football chatter kept me going and up with the front pack. We hit 2x5 ET, 2x5 T, 1x5 threshold. I did my best to keep up with the boys. I felt pretty good and was hanging out around Coleman. Ran up into the north end of Green Springs and made a little loop. Had some beautiful skies this morning, must be Ava saying hello on her birthday. 9.30 miles 

PM- Ran from the Judd compound to Travis country. Had Popeyes for lunch and payed for it on my way back on the run. Had to slow my roll just to survive. 6.01 miles 

Saucony Ride 13 Miles: 6.01Trail Runs 2022 Miles: 1.00Kinvara 13 Miles: 9.30
Weight: 175.00
Add Comment
Total Distance

AM- Rainy little jog. 1.40 miles

AM2- Weights and run with the girls. 3.15 miles 

PM- Down 2450 and to the river trail with the boys. A lot of goofy vibes. 6.43 miles 

PM2- Ran a little with Marieta. 2.16 miles 

Hoka Rincon Miles: 8.59ASICS Novablast Miles: 4.55
Weight: 175.00
Add Comment
Total Distance

AM- A little on my own then 25 with the boys. I definetely should have run more this morning but I was feeling tired and I guess lazy. 4.21 miles 

PM- Warmed with the boys and hit some strides.


1min Sub RP w/ 90sec rec
3min RP w/ 2min rec
3min RP w/ 2 min rec
1min Sub RP w/ 90sec rec
3min between sets


I ran the first 1 minute with the varsity girls, 3 min with freshman boys, 3 min with mid pack boys and 1 min with mid back boys. Then Coach W asked me to fill in with the girls. I prefer to run with the girls but was letting her do the workout with them. I think she was struggling or wanted me to be involved too. At any rate, jumping in with the girls for the second set was rewarding. It was a good workout for me and they pushed really well. Most importantly, they pushed as a team. Cooled with boys. 8.50 miles

Launch 4 Miles: 4.21Hoka Rincon 3 Miles: 8.50
Weight: 175.00
Add Comment
Total Distance

AM- Took some effort to get out but glad I did. Bloomington Loop with extension. 4.59 miles 

AM2- Ran from my parents to the school to run with the team. I had to skip weights just to get more mileage. Jake almost got hit by a dumb high schooler zooming out of the Albertsons parking lot. 5.52 miles 

PM- KICK IT! The weather conditions were a little inadequate but I think Coleman was ok with it. I felt good but also tired at times. Felt glimpses of better weather coming. 6.14 miles

Saucony Ride 13 Miles: 10.11Hoka Bondi 7 Miles: 6.14
Weight: 174.00
Add Comment
Total Distance

AM- 35 with the girls. Took a little tumble. 4.5 miles

AM2- Ran towards the Dixie Center with all the old people in town. 3.67 miles 

AM3- Marieta woke up so we did a little run. 2.17 miles 

PM- Running at Border War course with the girls. The course seems fast. 3.54 miles 

Hoka Bondi 7 Miles: 3.54Kinvara 13 Miles: 10.34
Weight: 175.00
Add Comment
Total Distance

AM- Ran up past Alta High on E 1100 S and turned on a random road. I decided to pick up my pace significantly after 5 miles. I planned to run 10 miles at a tempoish pace but then I ran into Dave on a paved trail at around 10.50 miles. I decided to call an audible and run with him. 16.23 miles/7:31 mile pace 

After 5: 

1. 7:06

2. 6:46   13:52

3. 6:59   21:51

4. 7:19   29:10

5. 6:30   35:40

6. 7:15   42:55

*(Not the greatest tempo)

AM/PM- Zipping around the Border War course cheering on the kids. I got around quite a bit. Kids had some great performances. 4.78 miles 

Hoka Bondi 7 Miles: 4.78Saucony Endorphin Pro 2 Miles: 16.23
Weight: 174.00
Add Comment
Total Distance

AM- Dixie Rock with the girls. Broke off to just Adri, Brooklyn, EmmaLee, and Kate. Some creepy college boys wanted to make out with the girls on the Dixie Rock and were cat callin. Or maybe they were calling for me or Coach W? Hit a good power run for 20 minutes staying together. Then 4 fast strides. Air is feeling fresh and so are my legs. 8.82 miles 

PM- Afternoon 20. 2.31 miles 

Launch 4 Miles: 2.31Saucony Ride 13 Miles: 8.82
Weight: 175.00
Add Comment
Total Distance

AM- Weights and Reverse loop. 3.09 miles 

PM- Running around the Hurricane Invite course. Ended up being a fun but hard trail race. We lost some kids to the heat. 6.85 miles 

Saucony Ride 13 Miles: 6.85Hoka Bondi 7 Miles: 3.09
Weight: 175.00
Add Comment
Total Distance

AM- Normal Wednesday morning run. Felt tired, probably from those rolling hills yesterday and squats. 3.24 miles 

PM- Warm, strides and workout. Did 1 min sub race pace, 4x4 race pace, 1 min sub race pace. 2 minute recovery between everything. Pushed with our top 4. Felt hot and light headed but was able to push from behind. After the first 1 minute I felt a little pull on my hamstring so I ran a little conservative. Girls looked good. They were tough! Cooled afterwards. 7 miles 

Hoka Rincon 3 Miles: 7.00ASICS Novablast Miles: 3.24
Weight: 171.00
Add Comment
Total Distance

AM- Weights and 15. Hamstrings still so sore. 2.45 miles 

PM- Trail to Knowhere with the girls. Nice and relaxed. We crossed the streets safelt. Saw old man Ross mowing the lawn. 5.23 miles

PM- Ran with Marieta after practice. 3.67 miles


Saucony Ride 13 Miles: 2.45Trail Runs 2022 Miles: 1.00Kinvara 13 Miles: 8.90
Weight: 173.00
Add Comment
Total Distance

AM- Kids ran a great track workout. I debated doing the workout with them. I opted out to save my legs for tomorrow when I get on the marathon course one more time. Burned laps with Dave and coached up the kids. 6.82 miles 

PM- Jog after a nap. 2.26 miles 

Hoka Carbon Rocket Miles: 6.82Brooks Launch 7 Miles: 2.26
Weight: 174.00
Add Comment
Total Distance

Carpooled up to start of the marathon with Aaron, Cody, Reese, Noe, Lance, and Marieta. We all crammed into our crosstrek then Marieta took the car and drove down the course a little to start her run. Aaron suggested I run a 7:30 pace then do miles 11-14 at tempo. I just ran with Noe. I didn't focus on the pace much because speaking Spanish took my mind off the running. I felt really good and relaxed. Noe is a cool dude! 

1. 6:57

2. 7:08

3. 6:38

4. 6:45

5. 6:46

6. 6:49

7. 6:47

8. 7:59 (Veyo) 

9. 7:45

10. 7:19

11. 7:37

12. 6:43

13. 6:33

14. 6:53

14.45 miles 

1:41:57/7:03 mile pace 


Saucony Endorphin Pro 2 Miles: 14.45
Weight: 174.00
Add Comment
Total Distance

Ran the warm up with the boys and kept up with Trey on the easy tempo. Hit a 6:49 mile. Had to go to the bathroom after the warm. Then I jumped in and ran 3 minutes at race pace with the freshman. Then hit 3 minutes race pace with the girls and finally 1 minute fast with the girls. I felt really smooth. The tapering is working. Cooled with the girls then with the boys on the track. Extended to get 8 miles and Jason found me. 8.02 miles 

Hoka Carbon X 3 Miles: 8.02
Weight: 176.00
Add Comment
Total Distance

2450 and PVMS with girls. Had fun throwing around a softball. Marked the course for youngsters race. 5.83 miles 

Kinvara 13 Miles: 5.83
Weight: 175.00
Add Comment
Total Distance

AM- Did 3 miles of tempo on the same loop. Trying to figure out which race shoe I want. Started with the Carbon X. Felt great! Then I switched to the Endorphin and tried to run a similar effort as the first mile. The endorphin seemed to have some extra spring to it. So for the 3rd mile I kept them on and tried to slow down closer to marathon race pace. Extra mile of cool afterwards. I think I'll roll with the Endorphin this weekend. 4.22 miles 

1. 6:29

2. 6:12 12:41

3. 6:35 19:16 3 mile 

PM- Running around Cedar Tri. 1.35 miles 

Hoka Carbon X 3 Miles: 1.00Saucony Endorphin Pro 2 Miles: 3.22
Weight: 175.00
Add Comment
Total Distance

PM- Ran to the walking dead road with the girls. Picked up the pace after 2 miles once I flipped. Legs feel good. 4.03 miles 

PM2- Ran a little with Marieta to make her feel better. 1.40 miles 

Brooks Launch 7 Miles: 1.40Hoka Rincon 3 Miles: 4.03
Weight: 176.00
Total Distance

Jogging around PV's track with Trevor T, Mike Finch, and Dave. Cheered on the kids doing a workout. 4.47 miles 

Kinvara 13 Miles: 5.47
Weight: 176.00
Add Comment
Total Distance
Brooks Launch 7 Miles: 6.67Saucony Ride 13 Miles: 55.48Trail Runs 2022 Miles: 4.00Kinvara 13 Miles: 73.49Hoka Rincon 3 Miles: 39.05Hoka Rincon Miles: 16.85Hoka Carbon X 3 Miles: 43.37Launch 4 Miles: 11.16ASICS Novablast Miles: 15.56Hoka Bondi 7 Miles: 25.38Saucony Endorphin Pro 2 Miles: 33.90Hoka Carbon Rocket Miles: 6.82
Weight: 174.88
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):