Progression Daily

Busy goofing around and taking care of T-Bone all day. Got out late and didn’t feel Sammy vibes. Still got something though. 2.01 miles 

Started my own way and ran into Hooper, Sophia, and Kevin. Ran some miles on the Mayor’s Loop with them before flipping back home. It appears everyone is picking up biking for their New Year’s Resolution. 9.3 miles 

Ran part of the loop then added some weird neighborhoods into the mix. 3.14 miles 

Poor Decision Were Made. Team met up to run Little Black Mtn. For some reason I thought that meant meet out on River Rd exit. I waited there and realized it would make more sense to carpool from Warner. So I found a shortcut in between the 2 routes. Found a couple of groups, should’ve run with them, but wanted to find the upper minutes crew. Never did find them…..so then I ran to the parking area just in time for all the cars to be rolling out. Feel dumb for not just sticking to a group once I found the team. However, still had a good time and run. 11.44 miles 

Felt weird running with the team again. Had to push a little more. Out towards Red Cliffs Dr and looped back home. 4.27 miles 

15 warm then some “ons” and “steady”. Ran 3 sets with Makiah, Colby, and Zac. Gave Bridger my best 300. Then chill minutes with Mama W, Nico, and AJ. 6.72 miles 

Up to GS with the boys. Added a little on my own. 5.02 miles 

Warm up with girls. Hit some jog into accelerations with Benjamiah. Hit some 120s with T-Madison, Joseph, and All-Legs. Then some more 120s with Em. Some cool. 

Friday Run with the Boys. Ran down then towards PVMS. Added some laps with AJ. 5.05 miles 

Leg 9. Quickly decided I wouldn’t be able to keep up with the boys so I backed up to the girls. Flipped at 4 with Em and cruised. I encouraged her to leave me once the strides kicked in, she had no problems doing so. 8.25 miles 

Ran an illegal Newd loop. Then some random stuff while waiting for the team. Felt like I was sprinting just trying to stay close to the boys. Feet hurt. 10.12 miles 

AM- Cold run then learning weights with T and T. 2.65 miles 

PM- Progression. Weird warm up then 4x5:00 progression with Mikiah and Colby. Tried to give Bridger my best 400 in his last progression, lasted about 250 meters before he said “later Steadman”. Cool with boys and random groups. 5.45 miles 

Wanted to push the hills through GS to Middleton and stay with the top group but wussed out and ran with the Silvers. Glad I did because I probably would’ve fallen off the group anyways. Talked some football, hit a stride then reconnected with Tall T and the Boys. Extra coach laps with David. 6.02 miles 

Late start. Did my own warm. Mixed a little speed but nothing crazy at all. Hit a 300 with AJJ, couldn’t hang. Cooled with boys. 4.19 miles 

Should've got out but didn't. Felt kind of sick 

Hiked 11 miles with Ross and Bros from Red Mtn TH to Ivins 

Took Friday and Saturday off so I had to get something in today. Hit some new roads in Bloomington, just jogging around. 3.25 miles 

Prospector. Trevor hears but doesn’t listen so I had to play catch up. Fun route! Flipped with Benji for a second then once he had Dusty and Gas to run with I headed back out with Em and Mama W. Then flipped with “the best group”. Dropped them off near the finish and went back for more. Ran fast with Em for a couple of minutes then ran with some different groups trying to add minutes. Found a frisbee and threw it at Liam. 8.45 miles 

AM- Chilly Tuesday Morning with the boys. 2.72 miles

Didn't run this afternoon because I stayed home to help a sick Trey. 

4x4 (Kind of). Warm up with girls. Hit 2-3 minutes with AJ crew. Then 3 more sets with Zacarías, just shaving off a little from the 4 minutes. Cool with the boys. Good energy today from the crew! 6.1 miles 

AM- Decker neighborhood run with some boys. 2.88 miles 

PM- Wal-Mart Loop. Hit a run while Trey was napping. 4.57 miles 

Got out during Trey’s nap. Out towards Sun River. Missed my calf sleeve, left calf felt off. 6.01 miles 

Hit most of the B Loop then Wal-Mart Loop. Added some pick ups to feel something. Did 1, 2, 3, 4, 4, 3, 2, 1. 1 minute recovery between. 7.42 miles 

Hit some Kearn Canyon. Hitting these little runs during Trey naps. 2.26 miles 

Reverse Wal Mart with extensions. Got faster every mile. 7.04 miles

Progession Mix. A little on my own then warm up with boys. Mixed in with different groups. Started 4 minutes with Mama W, then some minutes with top boys, Dusty, Zac, Buff Joe's crew, and wrapped up with a lap trying to push the top group. Didn't cool in an effort to get home faster for my other responsibilities. 7.05 miles

Dog Pound. Town towards Sullivan. Flipped with Silvers. Then some coach laps. 6.14 miles 

Beyond Artic Circle with the boys, lead majority of the time. Coach laps once back at the school. 6.54 miles

Out towards the old people land. Old people walking= nice, old people on bikes= not nice. Took off during Trey’s nap. 4.52 miles 

Fossil to Dam Loop and Back. Pushed with the boys for 8 miles and felt really good. Just couldn’t keep up on the last couple of strides. Great confidence booster moving forward. 10.49 miles 

Ran City Creek and Parts of Owen's Loop.
 

Got some miles before running with the boys. Trailed Dusty for a little bit then moved up to top boys. Cranked my ankle at one point and fell behind around 8 miles on a steep hill. Had to go looking for lost people. Saved Avery’s life. 10.61 miles 

AM- Ran 20ish with the boys then no weights for me. 3.01 miles 

PM- Warm up with a variety of people. Mixed in minutes of on and steady. Spent some minutes with Dusty, Zack, and Vanessa. Played bait for Bender and Liam. Then ran 300ish meters with Bridger on his last rep. Spent majority of my steadys with the top crew. 7.25 miles 

AM- Wednesday morning run with the boys. 3.01 miles

PM- Run down on the river trail with the boys. Turned around before Liam could say what up to a muscle momma. Had to work on the hills on the way back. 5.28 miles

Karter or Cyle? Down to Zupas with the boys. Unfortunately no side quests. Coach laps dodging the Croatians and Spaniards. 7.89 miles

Reverse Kick It with the boys. Hitting some quicker miles this week in an attempt to run with the top boys more often. 5.73 miles 

AM1- Warm up because I showed up late. 1.24 miles 

AM2- From Confluence onto Sun River. Back roads to Bart Anderson Trail. Hit my 8 mile wall, fell off group. Stopped and gave  myself a mental pep talk before running the last 1.5. 11.21 miles/7:22 mile pace 

Wal-Mart to Mayor’s Loop. Joined Derek on a training run. Lasted about 10 miles before I needed to hit the bathroom. Great time catching up. 11.03 miles 

Middleton Desert. Picked out stickers in my shoes before we even began. Played catch up the whole time. Slow sandy miles. Did an extra small loop to see if anyone got lost. 4.99 miles 

AM- 20 with the boys then some weights. 2.99 miles

PM- Warm up with girls. Then coach laps with Dave and Nico. Hit some interval
minutes with Browny to help him for his last 2. 7.02 miles 

AM- Tough Guy Run. Cold morning with the boys. Nate and Jake out there flexing on everybody. 3 miles 

PM- Warm up following the boys then coach laps. 5.76 miles 

AM- 20 with the boys. No weights because I had other stuff going on. 3.03 miles

PM- Warm with girls then coach laps while kids ran an 800 workout. Main goal was to not slip in the in rain. 6.53 miles 

AM- Ran down Riverside and up trail to nowhere. Fell behind on the strides when my calves blew up. took a short cut to catch up with the boys. 5.67 miles 

PM- I think this was my fastest time ever. Had to really move to hold off Ian. Went and cheered some people on. 1.41 miles 

Ran one of my best long runs in a while. Started out at Sullivan out to Crimson, hit a lap, then by the temple. It was around this time my soul was crushed. The boys picked up the pace and I fell behind. My 6:40s weren’t good enough I guess. Really tried to keep the speed rolling until I got to 80 minutes. 11.62 miles 

Sledding and shoveling and playing all day 

Ran to go to the bathroom because PV water was shut off. Then bought some movie tickets. Ran coach laps and watched Bridger run a 4:21 in basketball shorts. 7.15 miles 

AM- Fun run with the boys in the morning. Made top 3 podium behind Brennan and Miles. 3 miles 

PM- Day 1. Washington-Sandbergs. Flipped with silvers into the wild. Then added my own Costco lap. 5.63 miles 

AM- Late. Warm with boys then coach laps. Thought about mixing in speed but was too cold or something. 4.93 miles 

PM- Ran with the boys and Nico. Taught Jake a lesson on time/pace management. Weights afterwards. 3 miles 

Pushed the first few miles to keep my average down then boys started to pass me on the tough hills. Did my best to keep the legs moving. Flipped thinking I’d have the top boys catch up to me but they went another route. Hit some fast miles and a wall at 8.5. Kept catching up with Emmalee at red lights. We almost got hit by a big truck. Endured the last 2.5+ miles. Calves felt really tight. 11.55 miles 

Warm Up. 2.06 miles 

My goal was to race with Jake but he wasn’t having it and even yelled: “No!”, when I asked him to wait for me. I really like this course. I did my best to push up the hills, knowing I’d cruise the downhills. Thought AJ was an old man Durst (or some guy) chasing me. 3.05 miles 

Cool Down. 1.82 miles 

PM- Mile post searching in the gorge .11

Another early morning Sunday with Derek. Hit the Newd loop then 2 Mayor Loops. Felt pretty smooth the whole time. My training has been the best I’ve had in years. Hopefully I can be smart and keep the momentum going into Spring and Summer training. 14.09 miles 

Warm with girls then coach laps. 5.08 miles 

AM- Tuesday 20 with the boys and weights. 3.25 miles 

PM- Just sluggishly jogged around and picked gum off the track. Watched some fast 800 kids. 3.81 miles 

AM- Back to 25 minutes with the boys. 3.38 miles 

PM- Fire Station and through Dogtown. AJ spawned in towards the end. Hit some strides. 5.11 miles 

AM- Thursday Morning. Reverse Porter Loop with Rimmasch^2, Jake, and Bridger. Light weights after. 3.27 miles 

PM- Warm with boys then coach laps. 6.26 miles 

Shake Out. A little short jog for me. Looped back early after starting off with the boys. 3.3 miles 

Run to the truck- Ran to the truck to beat the traffic on leg 1. .70

Leg 2- Felt paranoid that Mr. Hooper (or his teammate) were close so I ran smooth and hit some solid speed (for me). Actually really enjoyed this leg and the fact that it was shorter than advertised. 6 miles / 6:47 mi

7:24 (2024)

Leg 4- I’ve run this leg like a million times so I just put on cruise control and rolled. Almost punched a lady’s car for pulling out to far at a gas station forcing me into traffic. 5.14 miles / 6:52 mi 

7:11 (2024)

Leg 6- Started to feel tired but just kept the pace at low 7s. Kept leap frogging the same team over and over. They’d pass Ross on his leg then I’d repass them on my leg. Solid crew from SUU. 3.79 miles / 7:05 mi 

7:15 (2024)

Leg 8- Historically the 4th leg is where my body has started to really slow down/cramp/hurt. I kind of expected it this year. I just tried to stayed positive and keep that pace consistent. Plus I had team #8 to pass again. 3.94 miles / 7:11 mi

7:20 (2024)

Leg 10- Started right off with team #8’s best runner. I let him go and just tried to run smooth. Legs definitely were ready to be done after 1.5-2 miles into this leg. Similar to the last miles of a marathon. Plus there was a huge hill that I didn’t even attempt to run. No cramping but felt dizzy and slowed down a ton. I knew I just had to make it to the dyke then I’d survive. Luckily I had Sam Fish and Quinton Read to help me get to the finish. I would’ve probably pushed harder but felt no paranoia knowing Ross and I had 2-Man locked up. Great race day! Tons of fun with SGSilverbacks and old DSU teammates. 6.86 miles / 8:20 mi 

9:01 (2024)

Busy day plus I didn't feel the need to run. A little recovery from the weekend. 

Warm up with the 1600 boys and running from brother's house. 2.24 miles

Nice little loop with the boys. Deviated with silvers. Felt tired but enjoyed the run. 4.16 miles 

Run from Ross’s to school then mainly coach laps. 5 miles 

AC with boys which got cut down to just  the 4x8 crew consisting of Bridger, Jake, Liam, and me. Talked about the downfall of Marvel. 6.2 miles 

Found the Jordan River Trail and hit some miles. Wanted to mix in some speed but left hamstring was bugging so I just kept it under 8s. Tried befriending some stray 🐈‍⬛  🐈 . Nice to get back to running after missing a Saturday run. 9.02 miles 

Headed the opposite direction on the JRT. Made it to Taylorsville and had a dog sprinting at me. I was ready to throw hands/paws but it backed off. Picked up the pace on the trek back to West Jordan so I could pass a dude. Hamstring didn’t like the acceleration so I eased off. 9.01 miles 

Got dropped off late to PV practice. Trey had his 18 month check up. Ran coach laps with Nico and Kaelynn. Then ran home. Hit a 10 mile wall. 13.47 miles 

Out towards Sun River with Sugar Leo on the return. Felt off but enjoyed the rain. 5.61 miles 

Warm up with boys then coach laps. Craig  Engels and Josh Thompson stopped by for a workout. 5.69 miles 

Didn't run because of Trey waking too early. Should've ran in Kanab while there was a 2 hour delay. 

Didn’t get my run in yesterday. Luckily I got Derek Gallacher hitting some miles on Sundays. Fun time talking and running pretty smooth (for our standards). Ran Dixie Center out to the Newd river park and back looped through the Springs. 15.13 miles 

Just had to get out for something. Didn’t enjoy the wind but everything else was nice. 4.5 miles 

coach laps with Nico. Not feeling too peppy. 5.53 miles

AM- Making up for lost time. Ran with silvers then a little more with Em and Nico. Added some more on my own. 5.03 miles 

PM- Warm up with boys then obstacle course coach laps. 4.57 miles 

Struggled to run 3 miles on my own then I turned the corner at PV and found the boys. Added some more with them. 6.23 miles 

Didn't get the classic Sunday Long Run.....not gonna throw out any names. Needed to get out for something, track meets and life getting in the way of my runs. I only had 40ish minutes before church so I did 15x1 minute pick ups to get a little more mileage by bringing that pace down. 5.5 miles 

Forgot my calf sleeve for the afternoon and felt some "weakness" in my calf still. Took it pretty chill. 3.62 miles

AM- Tuesday Morning with the boys. Extended with Bridger. Weights. 3.15 miles 

PM- Warm up with boys. Then 4 300s and 6 200s. Trailed the boys on the 300s then decided to modify my workout and be a rabbit for Bridger on some 200s. Ran an extra one trying to push with Em. Cool with girls. 7.59 miles 

1. untimed 300 (probably my fastest)

2. 1:00

3. 1:03

4. 1:04

1. 35

2. 41

3. 38

4. untimed (Bridger closing too fast)

5. 37

6. Strong push with Emmalee

100

Ran the last 100 of Kyle or Carter's 300. No time! 

AM- Ran on my own, woke up late. Started on B Loop. Found some new neighborhood to run through. Hamstring still tight, but felt good yesterday. 3.37 miles 

PM- No girls in most of the events at the DHJV Meet so I had time to run. Warm up with boys then extension on my own. 2.14 miles

PM2- Out towards B-Hills Golf Course with the girls. Got that good waer. Branched off with Em and Jordyn. Hit some tired strides. 5.73 miles 

Did “From Ross’s” extension to add a little to my warm up with boys and coach laps. 6.73 miles 

Late to the Green Springs Party. Then some laps with All Legs. 5 miles 

Did a modified garmin workout. It recommended 3x8:00 @6:55. I did that with 4 minute steady in between. Added a 7:00, 6:00, and 4:00 minute as well. Didn’t start watch until about .4 in the run. So solid 10+ run. 

Sunday Morning Therapy with D-Rock. Felt tired but kept rolling. Newd Loop with B-Loop and Mayor’s Loop. 12.09 miles, 7:47 mile pace 

AM- Back for a monday morning run. Started with boys out past Outback then flipped with Miles, Nathan, and Nate. Saved the girls from getting hit by a car. A little with Em and Nico. Wrapped up with a little on my own. 5.62 miles

PM- Arch was bugging and hamstrings were sore. I even switched shoes a quarter mile in. Just hit some coach laps and called it good. Been running a lot so trying to go easy today. 3.12 miles

Did the same modified workout as last week. Boys did 3s and I did 2s. I’d say a much better workout for me. Haven’t run 200s like this Dixie Middle Metler days. 7.01 miles 

1st set:
1. 52 (250+ meters)
2. 37
3. 39
4. 41
5. 38

2nd set after rallying the troops together:
1. 38
2. 38
3. 39
4. 36
5. 35 (with Em instead of boys)

AM- Normal Wednesday. Had a hard time keeping up. 3.23 miles 

PM- Ran with the boys down to the river. Loved the rain. 4.88 miles 

AM- Got to school early so ran a random loop. Then some minutes with the boys. Weights. 4.11 miles 

PM- Warm with girls, a couple of coach laps, then running inside. 4.31 miles

I don’t know ran out towards AC. Then more coach laps? 5.17 miles 

I was nervous going into this run because I had some sharp pain in my lower leg/ankle. Ended up not being a factor in the run. I should’ve pushed harder earlier. I started my 30/90s 20 minutes into the run. I chased down Nathan and Joseph (a little late). 7.3 miles 

AM- 30 with boys. More with Emmalee and Kaelynn. 4.72 miles 

PM- Started on somebody’s Loop (can’t remember who). Down by the skimboard park and up to the old mile repeat loop. Liam tried to ditch me on the strides. 5.61 miles 

Late warm up then mixed in with the 1600 crew. Ran a 300 on their 800 then 2x400s on their 700s. Played rabbit again. 5.31 miles 

300- 56
400- 1:16
400- 1:13

Normal Wednesday then added to get 5 for the morning. A couple of random loops around the school and Costco. 5.03 miles 

PM- Got bored at the track meet. Ran with the varsity kids down to the river. Stopped at Bat Tunnel on the way. 4.46 miles 

AM- Ran with the boys then added on my own. 5.11 miles

PM- Warm up with girls then coach laps. Learned a lot about Vanessa. 4.09 miles 

Warm up with the boys then Benji/AJ laps. With some coach laps too. 7.07 miles 

Started 30/90s after 20 minutes. Wanted to run a little faster. Hit the AGC. Had a 5 mile chunk at 7:02 pace. Fallen trees and obstacles slowed me down for the last set. Did 20 30/90s. 8.24 miles 

Jogged a cool down after my workout. 3.54 miles 

AM- Nice little progression on pace following the boys out towards Carl's Jr. Added a loop on my own. 5.71 miles

PM- A little jog before practice. .85 

PM- DurBoyHumpHol. Fun run with the boys up to the Boilers. 4.78 miles 

Short warm up with coach laps. Did 400s while 1600 crew did 800, 700, 700. 5.11 miles 

1. 1:17
2. 1:15
3. 1:10

AM- Normal Wednesday with the boys and my own loop. Tired legs. 4.51 miles 

PM- Went with the boys for a warm up. 1.55 miles 

PM2- Some laps with Elin then out in the wealthy neighborhoods. 3.82 miles 

AM- Ran with the girls then some weights. Been a year since my surgery and finally feel like I can lift a little bit more. 3.02 miles 

PM- Sandbergs. Legs felt sore from weights but had a good time with the boys. 5.33 miles 

Started at Wal-Mart and created a route. Went through Bloomington Hills and down on the trail. Thought I was running faster than I was. Tried to make my last 2 miles my fastest. 11.56 miles 

In Lehi exploring the trails. Started out feeling sluggish. Turned at 40 minutes and tried to do a pacing test. Didn’t look at my watch but went by feel. Hit 3 7:16s in a row and 7:20 where I slowed due to a sharp pain in my foot. Ran a sub 7 for the last mile. 10.6 miles 

AM- Did warm with boys then subtracted 300 from their intervals. Thought my last 400 was sub 70 for sure..... Added a 200 trying to push Avery but was gassed. Cool with different groups. 6.69 miles

500- 1:37

400- 1:13

400- 1:10

200- 40

PM- Wal-Mart Loop. Afternoon jog. Hard not to run with a day off from school. Cuddled Trey for a couple of hours then hit the loop. 4.32 miles