| Location: St. George,UT,USA Member Since: Apr 03, 2012 Gender: Male Goal Type: NCAA Champ Running Accomplishments:
Short-Term Running Goals: Cross Country- Individual/team conference champion; qualify for NCAA nationals individually or as a team
Indoor Track- Individual/team conference champion;
4:05 (mile); 8:05 (3000)
Outdoor Track- Qualify for NCAA nationals in the steeplechase;
3:45 (1500); 8:40 (3k steeple); 14:00 (5k) Long-Term Running Goals: See how long my knees hold up after collegiate running Personal: Grew up in St. George, UT where I ran at Desert Hills High School from 2012-2015. I spent the next 2 years in Rancagua, Chile as a full-time missionary for the Church of Jesus Christ of Latter-Day Saints.
Senior and member of the men's track and cross country teams at Utah Valley University. President/Founder of Mongoose Elite. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 198.00 | 0.00 | 0.00 | 0.00 | 198.00 |
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| Nike Air Zoom Pegasus 31 Miles: 87.00 | Adidas Adizero Boston 5 Miles: 91.50 | Adidas Adios 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 3 in the morning to the Spectrum.
Workout in the afternoon at Little Valley Park. We did a 2 mile warm up, then 12x400 w/equal recovery jog. Pretty good workout. I felt relaxed so that was good.The weather was really nice too. I'd be surprised if it was more than 75 degrees outside. Barefoot mile cool down on the grass. Good stuff from the guys today.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 3 in the morning to the bridge.
Another 3.5 in the afternoon w/4x200m finishes afterwards to get ready for the race tomorrow.
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| Nike Air Zoom Pegasus 31 Miles: 4.50 | Adidas Adizero Boston 5 Miles: 3.00 |
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| | Race: |
Cedar Invitational (2.95 Miles) 00:15:24, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 in the morning to Hidden Valley.
Cedar Invite later in the day. I didn't really prepare myself with the little things throughout the week going into this race, so not a great race for myself individually. I need to make sure I do those things consistently these next couple weeks so I can be physically and mentally prepared going into region and state.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Coach wanted some of the guys to run with him for the last little bit of the marathon, so we parked up by Dixie Rock, then ran along Red Hills Parkway and up Bluff Street to get a 2.5 mile warm up before we saw Coach and started running with him. We ran the last 4.5 miles with him, then jogged 2 miles back up the course to run with Mark, but we didn't see him, so we started walking back, then we jogged the last mile back to our cars for a total of 10 miles on the day.
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| Adidas Adizero Boston 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 3 in the morning to Hidden Valley.
Last workout on the region course in the afternoon. 2 mile warm up, 4x800 with 4x300m finishes. Pretty good workout. It was pretty hot outside today but focused on staying mentally tough during the workout, because I think I'm physically ready for region and state, but I have to really focus in mentally to accomplish my goals. 1 mile cool down. Tough workout today, good stuff.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 3 in the morning to the bridge.
5.5 easy in the afternoon. Overcast today so the temps were nice. Felt good, but a little tired from the workout yesterday.
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| Nike Air Zoom Pegasus 31 Miles: 5.50 | Adidas Adizero Boston 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 3 in the morning to the Spectrum.
Workout in the afternoon at Little Valley Park with the varsity guys. 2 mile warm up, fartlek (1,2,2,1), plus 4x:30 at the end and 1 mile cool down. I felt good, and we kept a good pack the entire time. Not a big workout, just some good turnover in the legs.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 3 in the morning to Hidden Valley.
7.5 easy out off Navajo Drive. Felt pretty good. A few aches and pains, but nothing that can't be fixed by rolling out and stretching. Otter pops after so that was sweet.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 in the morning around my neighborhood. I accidently turned my alarm off yesterday when I got up so I woke up late today and had to run by myself.
Pyramid workout on the track in the afternoon. 2,4,8,8,4,2 w/200m recovery jog between each rep. Pretty short workout, but high intensity. Felt good to do some faster stuff. Ready for region!
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| Nike Air Zoom Pegasus 31 Miles: 6.00 | Adidas Adizero Boston 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Slept in, that was nice. 4 miles around my neighborhood in the afternoon. I should have gone in the morning though because it was actually pretty warm. Solid week, good preparation for region and state. I'm in the right place physically and mentally to go and do some big stuff with the team. "SO EXITED!" #krishansen
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| Adidas Adizero Boston 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| No morning run! (:
4 miles out past the Spectrum in the afternoon w/4x200m finishes after. Ready to rock it out tomorrow.
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| Nike Air Zoom Pegasus 31 Miles: 5.50 |
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| | Race: |
Region 9 Championship (3 Miles) 00:16:01, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| No morning run again.
Race in the afternoon! I felt pretty good on the warm up and was much more focused for this race than I had been for any race all year. I got out good and didn't really have to fight for position at all. The pace felt good so I just relaxed in the back of the lead pack until about the 2 mile mark when I made a little surge to get closer to the front. Jaiden took off with about .75 left in the race and I decided to go catch him. I caught him on the hill with half a mile left and surged again to take the lead and just pushed it hard to the finish. It was such a cool experience running with the #krewmulonimbus and winning region as a team for the third year in a row! 5 runners in the top 6! Great race, now we just have to stay focused and keep the momentum rolling into state.
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| Adidas Adizero Boston 5 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| No morning run.
5.5 easy in the afternoon plus 8x100m strides afterward. Pretty toasty outside today.
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| Nike Air Zoom Pegasus 31 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Morning workout with the guys, nice to have some cooler temps. 2.5 mile warm up, 6x200m hill repeats w/equal recovery, 4x200m finishes on the track w/equal recovery, 1 mile cool down. Good workout, I felt strong, and the #krewmulonimbus kept it tight.
Met up with some of the guys again in the afternoon. 3 miles easy to Hidden Valley. Good stuff.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Met up with the team at Barrel Roll out in Santa Clara for one last long-ish run before state. 8 miles easy, felt good. A little tight from the workout yesterday but other than that I was fine.
3 more in the afternoon with some of the guys.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with the guys this morning. On the way back we did 5x:30 pick ups w/equal recovery. I felt good. Went in to get a massage after to get things loosened up a little before state. Good stuff. Oh, and Dyestat moved us from 34th to 28th in yesterday's rankings. Pretty cool, 5 Utah teams ranked in the top 30.
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| Nike Air Zoom Pegasus 31 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 3 easy in the morning to Hidden Valley. Last morning run before state!
In the afternoon we did 2.5 mile warm up, 1 mile on the track at 5k pace, and 1 mile cool down. Nothing serious, just fast enough to get the legs turning a little bit. I felt good and relaxed. I am ready for state!
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| Nike Air Zoom Pegasus 31 Miles: 3.50 | Adidas Adizero Boston 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 after arriving in Salt Lake at Liberty Park. Fun little trail around the park.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 |
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| | Race: |
Utah 3A XC State Championships (3 Miles) 00:16:02, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 2 or so this morning for a little shake out run.
State in the afternoon. We did the usual 2 mile warm up and got ready for the race. The race didn't go too stellar for me. I gave it my all though, so I can't be disappointed about that, just disappointed that my all wasn't more. I can't explain why I didn't have it today, so that's frustrating trying to learn from it. But the past is the past and all I can do is move forward. Super proud of our team and what we were able to accomplish. The guys really stepped up today and made this possible. I'm so glad to be a part of this, and I'm excited to keep working toward the next big race.
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| Nike Air Zoom Pegasus 31 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy for our "frosty run". Inside of my right calve was bugging a little.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles by Coach's parents'.
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| Adidas Adizero Boston 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran the ridge in the afternoon.
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| Nike Air Zoom Pegasus 31 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3 in the morning.
3xmile repeats by Coach's parents' house in the afternoon. 4x200m finishes after.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 3 in the morning.
5 in the afternoon.
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| Nike Air Zoom Pegasus 31 Miles: 5.00 | Adidas Adizero Boston 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3 in the morning.
Workout over at Vernon Worthen Park in the afternoon. 12x400s with 4x200s afterwards.
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| Nike Air Zoom Pegasus 31 Miles: 3.00 | Adidas Adizero Boston 5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 easy in the morning.
4 in the afternoon for our Halloween run.
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| Adidas Adios 2 Miles: 4.00 | Nike Air Zoom Pegasus 31 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 198.00 | 0.00 | 0.00 | 0.00 | 198.00 |
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| Nike Air Zoom Pegasus 31 Miles: 87.00 | Adidas Adizero Boston 5 Miles: 91.50 | Adidas Adios 2 Miles: 4.00 |
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