Progression Daily

Been spending some time up north with my girlfriend. Helped her move to Logan. Finally back in town and time to get the legs moving again. 

Temple Quarry with the track crew! Hurt my back somehow. 

Just ran around for a minute. 

Grass run with stadiums. 

Track workout. 6 1 minute, 5 30 seconds, 6 1 minute. 

Ran a little bit with the Freshman before I had to go to class. 

Green Springs trail with some back pains. Ran with Landon and Tyler

A bunch of 1 minute intervals with Spencer, Tyler, Caleb, and JD. Surprised we had a decent group stick together for most of the time.

15 warm up

15 tempo (7:35 pace) with Landon, Caleb, and Freshman Tyler. 

10 minute cool down 

Root Beer Mile day! Ran a 10:50 mile and I didn't throw up! 

15 minute warm

2X1 @CV

6X1 3@Tempo, 3@Threshold

2X1 @CV

10 minute cool

Around the Zen trail area with Landon and Caleb. 

Twilight Tunnel and Church Rocks with KCaleb, Landon, andTyler. 

15 warm

7 400s at 1:45-1:48. 

10 cool 

5.4 miles total 

Runnimg wild in Washington 

3 Old Man Hills with Tyler and Caleb 

Just got out and run. 

Frodsham loop with the old man. 

3 400s 

1:44

1:47

1:47

800

3:30

Had a good group with Cal, Kal, Tyler, and JD. 

3 400s

1:45

1:46

1:40 

Cool dowl 

Boiler run with Caleb and Tyler. 

Ran a little with random groups 

Got out and ran a little with the Top Dogs. 

Warm up and cool down with the Freshman 4. The freshman ran well in the 1500.

Middleton with Caleb, JD, and Tyler. 

Sullivan park with Caleb, JD, Tyler, and Landino. 

After some snow shoeing I ran in the muddy snow melting mtn that is Cedar Mtn. 

AM: 2 mile loop. 

PM: Sunrise out and back 

You know just trying to get out and run daily. Are too many baleadas 

Ran

Got out and ran after a busy day! 

Ran Owens Loop and part of City Creek. 

3 800s, 46 minutes running. 

800- 3:28

800- 3:28

800- 3:22

Ran to find my crew. Found them just about where I expected them to be. 

Jogged for a minute then met up with the crew for some 200s 

Ran a little on the parkway. 

Running around Moes Valley with Jorge 

Easy run 

Windy run with Caleb and Tyler, plus 6 striders. 

Ran around with some of the PV top dogs to a little slot canyon. 

Just a run around with Grant, Logan, Dylan, and Mikey. 

Ran around with Tyler and Caleb. My shins and calves were hurting. 

35 + 6 strikers 

Not feeling so good after a long day of work. 

Warm up and cool down with the Freshman. 

I kind of ran? 

Ran 40 mins with Tyler and JD. 

Then I ran a couple more miles up in the hills above d hills 

Ran around and visited Dahlson Flake. 

Trail run up by Upper Sand Cove 

Really great work out with the Freshman crew. Mainly because we actually had a nice crew stick together. 

15 warm up

1000- 4:01

400- 1:25

400- 1:27

400- 1:25

400- 1:26

200- .40

200- .41

200- .40

200- .38

10 cool 

40 minutes plus striders 

40 + striders. 

P15 warm 

200- 41

400- 1:26

800- 3:29 (ran with E-Money)

400- 1:28

200- 38 

15 cool 

PM: 20 minute run with E-Money 

40 + striders with the freshman. 

Got out for a little jog after work. 

30 + striders with Ethan

I have calf problems. 

Ran around with Ethan then on my own. 

Ghost Falls trailing the Track crew in Draper. Loved the trail, not loving my calves. 

Calf problems 

Ran 3.2 and my calves weren't terrible. I'll keep icing and stretching 

Ran with some calf tightness. 

Cedar Mtn con R-Man

More high altitude running. Calves are getting better 

I'll consider today my first day of training for XC and the STG marathon. I have a long road ahead of me to get in shape! I am confident that I can get to where I want to go. Just need to be dedicated and feed off these PVXC kids. 

Got out late because I work all day! Realized I need to slow my roll. When I let myself out of shape then try and run I burn myself out quick. I need to relax and slow the pace so I can build my mileage. 

AM: Ran the old Industrial mile repeat loop Holt made us do in XC. Then up to Home Depot where I coincidentally saw Holt. 

PM: 

Willis Creek then bush whacking 

Ran part of the Zen trail while my buddies biked. 

Slow run in the brain melting heat

Run down some road in Vegas

Ran some crazy trails in the dark of the night. 

AM: 30 minute run with the xc crew! Gonna be a great season! 3.5

PM: Run with METLER and HOOPER! 4.4

AM: Grass run with some new kids. 3.6

PM: 4.17 with Aaron, George, and Hooper. Embracing the heat. 

AM: 30 with Caleb. I'm trying to get to know all the new kids names. Need to get a bigger group going. 3.29

PM: 4.06 with METLER and George. 

Easy 20 + striders

I tested the waters at the beginning to see where I was going to stack up. I might have started out a little fast, considering the shape I am in. I raced well for the lack of mileage I have been putting in.  It felt good to push the pace. I got progressively slower but I kind of expected that. I am finally getting back into it. 

.30 warm

Race:

1. 6:09

2. 6:31

3. 6:42

4. 6:45

5. 6:46

6. 6:53

.25. 1:27

Total time: 41:13/6:36 mi

1 mile cool

Did a shake out run on Cedar Mountain. I felt really tired and actually liked bush whacking more than following a trail. Found a bunch of deer. 

AM: Dirt mile tempo (10 minutes) with Caleb, Boston, Jason, Ethan, Landon, and Gabe. 4:18

PM: Hiked Hell Hole with my bro and nephew then ran home from there. 4.01

Grass run

AM: 30 minutes up towards Maverick. 3.96

PM: 4.12 run in Moes Valley. 

AM: 40 with Josh, Boston, Isaac, and Landon. 4.69

AM: .87 run to Middleton park. 

         3.89 trail with Gabe and Collin. 

         .89 run home 

PM: Tested out my new Hoka instincts. Felt pretty good. 3.14 

Hit random trails on Cedar mtn again! 

AM: 45 minute Hell Hole with Caleb, Jason, Isaac, Carter, Josh, and Ethan. 5.16

AM: 4.13 grass and striders with the crew. 

PM: 3.25 in the heat around pv. 

Woke up this morning and started throwing up. I ever food poisoned myself or spent too much time in the heat. I didn't make it to XC practice! 

PM: Felt a little better so I ran 4 with Metler, Campbell, George, and Derek. Still feeling sick! 

Leg 9: Awesome run! I got to run a bunch of rolling hills on Hogs Back Pass on Hwy 12. The last half mile had a very steep climb up to Kiva Koffee House. 

Mile 1- 6:32

Mile 2- 6:55

Mile 3- 7:05

Mile 4- 6:45

Mile 5- 6:23

Mile 6- 7:18

.45. 4:59

45:56.6/7:07 mi

Leg 22: Ran through the Bryce Canyon arches feeling sick! 

Mile 1- 7:51

Mile 2- 8:25

Mile 3- 8:08

Mile 4- 7:41

Mile 5- 7:09

.3. .13

39:56.9/7:57 mi

The relay made it to leg 26, then legs 27, 28, 29,  and 30 were cancelled due to the smoke on cedar mountain. They had us start again on leg 31 at Navajo Lake. Then leg 32 they cancelled the rest of the race. My team was dominating! Stupid Brian Head fire ruining the relay! 

AM: 50 with Isaac, Caleb, Jason, and Ethan G. Then a cool down lap with Tavin. 6 miles

PM: 5.3 Mayors Loop with Aaron and George. 

AM: Grass run with the crew. 4.40

PM: The Loop with Marieta, G Monkey, Ross, Aaron, and Campbell. 5.30

AM: Hilly desert with Jason, Caleb, and Ethan. 4.41

PM: The loop with Aaron and R-Man. 5.25

AM: Dirt Mile tempo with Caleb, Boston, Isaac, and Jake. Not sure where the others disappear to. We ran a solid 10 minute tempo at about 7:35-40 mi pace. 3.68 miles

PM: Ran to PV met up with the team, ran 15, then home. 4.38 miles 

AM: Coral Canyon with Jason, Caleb, Scottie, Isaac, Bryan, and Boston. 4.23 

AM2: Ran from the north end of Green Springs down to the sauna cave then Boilers. I showed Dahlson some Washington city sites. George was there too. 3.86

AM: Anasazi trail with Marieta, Skyler, George, and Tyler. Wanted to go longer but was accomadating for the people I ran with. 5.5 

Ran from Mammoth Cave to my cabin. I was dusted out by all the Nevadans on the mountain. I skipped the trail to just run in the woods and spooked a 5 point buck. 

AM: Duck Creek to Willis Creek to my cabin. 5.12

AM: I've been having some knee pains so I'm taking the runs a little easier. Just gonna stretch it out. 3.01

PM: The Loop with Aaron, Clinton, Hayden, and Marieta. Marieta and I fell behind that elite group and ran at a nice conversational pace. 5.26

AM: Sauna cave and boilers with the old man. 6.01

I ran from my cabin to Willis Creek. I didn't have a concrete plan on what I was going to do for my run. It was a little rainy so I couldn't pass up the combination of fresh mountain air with some rain. I just kept running. I got to Lars Fork, thought about taking that back to my cabin. Then I thought no....I can do better. Passed up Lars fork and hopped on the Virgin River Rim Trail. Man do I love those strawberry cliffs up that way. Anyways great run! Saw plenty of deer, antelope, a dead turkey, and I chased a fox. Karma hit me right back about 3 miles down the road when 2 big dogs started chasing me. Ended up running 16.66. 

Started at the entrance to the VRRT right after you drop down from Strawberry Point. Took the trail up to Lars Fork then back to the car. I wanted to show George the territory I ran yesterday. Pretty sure I saw the same fox as the day before. Great weekend of altitude training! 9.45 

Hiked the Blow Hard trail with George and ended up running the last little bit. 

AM: Ran out 25 towards Coral Canyon Mesa then flipped. 5.82

PM: Easy humid Loop. 4.80

AM: Grass run with the crew. 4.50 

PM: Legs were feeling especially tired but I ran with Tanner, Ethan, and Caleb. 2.22

AM: Desert run with Caleb, Jason, Gabe, and Ethan. 4.17

PM: Easy 5 with 10 60 second pick ups. I've been in a slow funk so I thought I'd try picking up the pace. 5.01

AM: 12 minute tempo with Jason, Caleb, and Tyler. As the time went on I gradually picked up the pace. They all responded really well and finished strong. 4 miles 

AM: Bloomington Hills loops +striders with the crew. Ran a little extra on my own. 6.06 miles 

PM: Worked with my Dad all day in the heat. Got out late for an easy 4 mile loop. 4.07

Day trip up to the cabin with Rosstaphor. We hopped on the VRRT from Willis Creek. Ran all the way to Navajo lodge. We were both drained by the time we got to the main road by Navajo. Saw a herd of elk on the atv ride back to the cabin. 15.12 miles 

Ran around the town of Durango with my Dad. Spent 8 hours on a train today, wish I spent more time running 

Ran 6 miles on the highway to get to Monticello. Beautiful country! 

AM: Ran to the Monticello cemetery to honor a great friend. 1.8 miles 

PM: Got back to STG and did a nice easy run with Marieta. 3.55 miles 

AM: Ran 35+ striders with Isaac, Caleb, and Ethan G. I added a little after practice. 6 miles 

AM: Ran from Red Creek Reservoir up to the Panguitch Lake road and into the burnt woods. Probably not good for my lungs but it was an unique experience. 5.32

AM: Grass run with the crew in the rain! Super fun! Then an epic ultimate game, mainly of me tripping and taking out Holt. 4.72 miles

PM: The loop with Marieta in the humidity. 5.45 miles 

AM: 10 minute warm, then 3 sets of 5 (tempo, threshold, or CV). I can't remember the order of which ones we did because of the fate of the cards set up. Great workout! Big group of runners grouping together and pushing each other. Best group running yet for the level 1 crew. 5.77

AM: Desert run with Josh and Jason. 4.36 miles

AM: 40+ striders with Jason, Josh, Collin, Caleb, and Ethan. I was running behind Jason, maybe too close, then he jumped over a bush and in doing so his back foot caught me in the goods. I went down for a minute. For the last 15 minutes I picked up the pace a little bit and Josh responded and came with me. Good Friday run! 6 miles

AM: Santa Clara Heights down to the the Snow Canyon park turn off with Marieta. The girl knows how to run smart. We ran 10 and I think we negative split each mile. She didn't have a watch and I just ran her pace. Nice chill 10 with good conversation. 10.05 miles 

AM: Ran around while my crew ran really well in the 2 mile time trial. 

AM: 25 on the VRRT. 2.31 miles 

PM: Tempo workout by Navajo lake. 4, 5, 4, 5. Ran with JD and felt nauseated after the run. 6.49 miles 

AM: 70 minute on the VRRT down towards deep creek, I think. Where I killed an elk several years back. I started out with most of the level 1 guys then decided to help Caleb get his 70 minutes. 6.29 miles

PM: Easy 25 on the same VRRT stretch as the other 25 minute runs. 2.12 miles 

AM: Ran downhill for 20ish minutes, turned around and ran uphill for 30ish minutes. On this run I switched between different runners to help them up those steep hills. Helping others made it so I wasn't a wuss on the uphills. With each runner I told them to use their affirmations they created at the camp workshop with the captains and then again with Amber Green. It was great to practice something we learned at camp. 5.16 miles

All in all camp was an amazing experience! The kids had a great time and the team is meshing together perfectly! Excited for the season! 

PM: Drove to Tropic Reservoir to be with Marieta and her family. We ran the skunk creek trail for 40 minutes. 4.27 miles 

So obviously I thought I signed up for the all downhill course. That dang fire changed the Parowan course! Instead of starting up by Yankee Meadow the race started 6 miles up Highway 143. The first 6 miles were nice, scenic and downhill. 7-13 not so much! It wasn't the worst course but I got bored running through all the neighborhoods. I stopped pushing after mile 8 and let my fat man persona take over. 

1. 5:53

2. 6:15  12:08

3. 6:28  18:36

4. 6:24  25:00

5. 6:26  31:26

6. 6:26  37:52

7. 6:46  44:38

8. 7:08  51:46

9. 7:30  59:16

10. 8:00 1:07:16

11. 8:05  1:15:21

12. 8:23  1:23:44

13. 8:26  1:32:10

.28. 2:04  1:34:14

1:34:12/7:06 mi 

AM: Down to Hell Hole with Josh, Caleb, and Jason. Ran about 25 then 10 minute tempo at a 7:20 mile pace. 60 minutes total, 6.86 miles 

AM: Grass run and striders. 4.28 miles 

AM: 40 with Caleb, Ethan, Josh, and Landon. Ended up running with Bryan on the way back. Then I dropped my car off at the shop and ran an additional 1.2. 6.11 miles 

PM: Middleton easy 3.35

AM: Got 2 miles in before I had to turn back for PVMS work. 

PM. Ran a 3 in the heat, 2 of those miles with Caleb, Isaac, and Colby. Seriously? 5 miles total after 2 runs today? Where does all my time go?

AM: Middleton with the rebellious boys. 5.67 miles

AM: Set out to run 10 with Marieta this morning. Her knee has been hurting so we ended up doing some grass running at Snow Canyon middle. 3.9 miles 

PM: Ran in the storm! Crazy rain, wind, and mud slides. Ran from DSU to diagonal, hit the parkway and hopped onto city creek trail. City creek had a creek running through it. Toon city creek to Owens loop then back on the parkway and home. Couldn't have asked for a better run to end the summer. 10.21

PM: Ran around with the crew then Josh and new Corbin. Then added a little with Scottie. I didn't think my guys were going to run this morning so I slept in. I felt bad when I found out most of them went to practice. Glad they are committed to more miles. 3.96 miles

AM: 15 with Caleb, Landon, JD, Tyler, and Ethan. 1.9 miles 

PM: 40 with new Corbin and some others a long the way. I ran extra looking for people. 6.3 miles 

AM: 15 minute warm up and striders. Then we did 7:00, 5:30, 4:00, and 3:15. Had 4 minute recovery in between. The guys ran pretty well but kind of dropped off their pace as we went along. 7.12 miles 

AM: 1.95 with the crew. 

PM: 35 minutes with Coby and new Korbin. Then 13 by myself to add some miles. 6.06

AM: 25 minutes with the Top Dogs. Definetely a different pace for me but it was great to run with those guys. I have been in a slum for a while as far as my chill runs go. It was good to pick up my pace to run with a new group. 3.48 miles 

PM: Run around Bloomington park setting up and taking down the xc course. Then I ran on the bike trail up to Vermillion. 4.15 miles

AM: 70 minutes with Caleb. Started out with Tyler, JD, Landon, and even Ethan. It felt really nice to be running that early. To improve my training I'm going to get my bulk miles in during the morning runs. The afternoons are usually no a guarantee situation on mileage. 7.65 miles 

Ran with level 3 guys today. Out to Green Springs, Middleton, Pioneer Pkwy, and even on the boulevard. I ran with them mainly to get more mileage. My guys turned around and I wanted to go longer so I did. It felt good to go a faster pace than I'm used to on an easy run. 8.2 miles

Dirt mile with 15 warm, 4:30 at 3k pace, 3:30 recovery, 1:30 at 3k pace, then 20 cool down. Guys were dropping off due to the heat but a couple of them ran strong. Did a nice long cool down with Jason and Coby. 6.54 miles 

AM: 12 minute run this morning. I parked to the running center and ran to meet up with the xc crew and did a loop to my car. I had to leave early to get things for my classroom. 1.52 miles

PM: Easy 40 with the crew. 5.52 miles 

Did not feel good running. 

AM: 75 with JD, Tyler, Boston, and Piper. Some others were mixed in a long the way but that is the group I ended with. 8.07 miles 

PM: 30 minute run with Korbin, Caleb, and Jason. 3.27 miles 

PM 2: I changed the oil in my car and got a little dirty. My body told me to go out for another jog so I listened. I've been debating on dropping out of the marathon due to lack of mileage (mainly on saturdays). I'll give it a good go over the next couple of weeks with no pressure then I'll make a decision maybe a week or two before the big day. 3.19 miles 

AM: 8 minutes on my own and 15 with the crew. 2.91 miles

PM: Turkey Farm Road, had to turn back early to give Marieta a ride to get her car from the shop. 4.24 miles

AM: Headed out looking for the boys guessing they would be running towards Artic Circle. Ran 20 with them then home. 4.1 miles 

PM: Ran a little bit on my deer hunt trying to force a buck to Darrel McLaws. quarter mile.

AM: Easy 15 after the kids did weights. 1.95 miles

PM: Easy 50 with some grass running. 5.33

3 miles by myself then some tempo with the crew. 8.74 miles

Not running today....feeling sick 

Ran around a little at Dixie All Comers. Still have burning lungs a cough. 

Easy 40+striders. My heart was hurting and I still had a cough but I liked running again. 5.72 miles

40+4 striders

Ran the course with Kolby, Caleb, and Jason. 5.72 miles 

Parkway with Josh then met up with some others on the return trip. 6.02 miles

Started out with about 10 ended with me and Korbin... 5.03 miles

Ran around the region course a little bit. 

12 minute tempo on the dirt mile. 5.43 miles 

Easy 25. Feeling tired all the time. 

Zabriskie Green Springs loop with Jason and Korbin. Others mixed in at times. 

15 warm, 5X100 striders

 4 minutes at 8K pace 

4 minutes at 5K pace

4 minutes at 8K pace

4 minutes at 5K pace

15 cool.

6.66 miles

AM: 1.95 with Caleb, Carter, and Josue. Finally had more energy to get out in the morning. 

PM: Kick run with Korbin, Scottie, and Jason. 5.41 miles 

AM: Nice cold run with Caleb, Parker, and Tyler. I was coughing basically the whole run. 7.87 miles

PM: Easy 25. 2.81 miles 

AM: 1.75 with Caleb. 

PM: 6.03 miles with Korbin, Josh, Ethan, and Collin. 

15 warm 

5 striders 

4:30 at 5K pace 

4:30 at 5K pace 

4:30 at 5K pace 

15+ cool 

6.86 miles 

PM: Ran with the JD crew then with Isaac, Caleb, and Korbin. 6.01 miles 

Ran from Swains Creek to the main road. 

AM: 7.08 run with Jaron, Josh, and Caleb. Great cool run! 

PM: 25 minute easy grass. 2.84 miles 

PM: Easy 40 with the crew. 4.83

PM2: Felt like getting out after a date night. The air temperature was so nice I ran 2.80 then did some core and calf raises. 

AM: 1.93 kind of fast. Had to watch the Freshman race unfold between Boston and Josh. 

PM: 35 minute easy, ended up with Josh....everyone else stopped at Artic Circle. 4.09

Ran 3.22 in Santa Clarita 

PM: 3.03 easy with the crew

PM2: Ran home from the mechanics place. 2.12

Ran about 3 miles jogging around during Region. 

Easy 25 with the guys. 

Ran around with crew at a park in Sandy with some striders 

AM: Sandy run with Holt and Roberts. 

PM: Probably ran about a mile watching our teams tear up the state course. 

Easy 45 with Josh, Jason, Carter, and Spencer 

Ran the blow hard trail from the top down to the bottom. Then waited for a friend to pick me up and got stuck in the rain/hail. Trail was awesome! 8.53 miles

Ran Red Hollow and part of Thor’s hideout in Cedar. Scared out a deer and then ran fast down the Red Hollow trail. 3.66

Easy 25 with the dink crew. I felt really sore from the Blow Hard trail. 

Easy run with Jason and Boston. 

15 warm + striders

3 minute intervals--3k pace, 5k pace, 8k pace, 5k pace, 3k pace. 

I struggled through this workout because my right shin is hurting. I tried to help out the back guys. 

Had a head ache, but decent run wiht Caleb. 

Run up ol turkey farm road. Still having right shin problems. Might take it easy this next week and ice mixed some running. 

Not really feeling it out on the runs. My right calf/shin is feeling strange. 

Halloween artic circe run with the team. I dressed up as Amare Stoudemire. I hit my knee hard on a dresser handle at school. It was right on my scar tissue so it hurt to bend all day. I need to get myself better by icing my shins too. Fun run! 

Fate of the cards run at Washington Elementary. I tried a new strategy after 2 days off of running. New strategy: run tough and quit being a baby. I ran with Nau mainly. 

Easy run to the middle school with the crew with the additions of Scottie and Tanner. 

Warmed up with my guys and got them ready for some 1000s. I had to leave early to babysit my nephew JJ. Mad I missed the end of the workout 

Still having shin problems but had a fun run with a crew then Jason left the group and I moved up to run with him. 

Turkey Farm road with Isaac, Josh, Catrer, Jason, and Ethan. I'm going to run the whole Turkey farm road one day. I drove from Oak Grove to St. George and it got me wanting to get in shape to run the whole thing. Still feeling pain in my right shin but I'll just tough out until our break. 7.44 miles 

I was feeling tired and sick but glad I could run with my guys a little. We did 5 minute fartlek sets. 

1 5k pace, 4 recovery

2 5k pace, 3 recovery 

1 5k pace, 4 recovery 

2 5k pace, 3 recovery

3 5k pace, 2 recovery

4 5k paee, 1 recovery 

Easy 40

Ran a little with the team in Flagstaff then turned around to ice my shin. 

Ran the Nike Southwest Regional course with the team. They seem very excited and I’m excited to watch them race tomorrow. 

Probaby ran some miles watching kids at Nike Regionals. 

Just got out and ran a little bit after watching the team run the dream mile. Exciting fast times for the mile. Time to make it through the holidays and move on to track. 

Ran to Pueblo Park from Marieta’s House. Kind of cool park in Vegas. 

Ran a little witht the XC kids then talked about nerdy things with Evan, Parker, and Jose. 

Drove an old car out to Dixie Auto Salvage to get a $100. Ran home from there 

Ran down to PV to do some prints. 

Did a little loop through Panorama ward boundaries and by PVHS. 

Ran T-Bone to Pioneer Hills to City Creek to Owens Loop. I have asthma but I am glad I got out and hit some trails. 

Ran the trail behind Artic Circle. 

Ran Turkey Farm to power lines with R-Man. Tripped and twisted my knee a little bit. 

Ran a little up above Dammeron Valley while helping my friend propose. 

So I hurt my Achilles either running or hiking around so I couldn’t run without pain. 

Parked by the water tank on Turkey Farm road. Hopped on the power line road above geeen springs then jumped on Ice House trail. I had 2 goals on my run/hike. Find snow and deer. I was successful in both. Took broken mesa down back to Turkey Farm and ran back to my car. 

9.63 running 

15.11 total 

Just had to get out and run. 

Ran a little around at East Canyon in the cold snow.