The Mongoose

BYU Indoor Invitational

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Supernova (yellow) Lifetime Miles: 147.66
Adidas Supernova (pink) Lifetime Miles: 37.37
Adidas Supernova (white) Lifetime Miles: 0.00
Adidas Adios 4 Lifetime Miles: 112.20
Adidas Avanti (white) Lifetime Miles: 26.24
Adidas Avanti (yellow) Lifetime Miles: 0.00
Adidas Adios Pro Lifetime Miles: 19.57
Hoka Speedgoat 4 Lifetime Miles: 51.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2126.430.000.005.352131.78
Nike Air Pegasus + 29 Miles: 464.70Brooks Launch Miles: 13.00#2 Nike Air Pegasus + 29 Miles: 456.27Montrail Bajada Miles: 453.60Patagonia EVERlong Miles: 150.00Adidas Liquid Ride Miles: 361.25Scarpa Spark Miles: 79.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

50 mins = 5 miles

Nike Air Pegasus + 29 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

45 mins = a little over 5 miles

Nike Air Pegasus + 29 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

40 mins = a little over 4 miles

Nike Air Pegasus + 29 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Ran out on the Zen trail today.

60 mins = a little over 6 miles

Nike Air Pegasus + 29 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

45 mins = a little under 6 miles

Nike Air Pegasus + 29 Miles: 5.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

2 mile warm up, 3 mile workout, and 1 mile cool down today.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nice and easy 40 mins  = 4 miles

I was supposed to go 50 but I had to turn back early to go to the DMV.

Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

2 mile warm up, 15 min V02 max, 1 mile cool down. Really windy and cold today.

Nike Air Pegasus + 29 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

40 mins easy = 4 miles

Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nike Air Pegasus + 29 Miles: 1.00
Race: BYU Indoor Invitational (0.5 Miles) 00:02:15, Place overall: 29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Race today at the BYU Indoor Invitational. Didn't run as well as I wanted to but still wasn't a terrible race.

Nike Air Pegasus + 29 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles total (2 mile warm up, 4x200, 2x400, 1x600, 2x400, 4x200, 1 mile cool down).

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles to Jake Powell's house and back.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

VO2 Max test today. 2 mile warm up and 1 mile cool down.

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nike Air Pegasus + 29 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Good workout today, probably one of the most challenging so far. Happy Birthday PRE!!!

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in the rain this morning. Great way to start off my Saturday!

Nike Air Pegasus + 29 Miles: 6.00
Comments
From Logan Fielding on Sun, Jan 27, 2013 at 15:58:20 from 74.211.12.125

Kale,

You looked good in the workout yesterday. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Good workout today. Pretty weird weather though!

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

 

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nike Air Pegasus + 29 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nike Air Pegasus + 29 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

80 minutes by the Thatcher's. Lot's of slow, cautious running up, along, and down the ridge.

Nike Air Pegasus + 29 Miles: 7.00
Race: DHHS 1600m Time Trial (1 Miles) 00:04:56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 total (2 mile warm up, 1 mile time trial, 4x200m hard w/ 200m recovery jog, 2 mile cool down). My goal was to try and go 4:48 in the mile, but I sat back for the first lap and a half and we went out a little slow so I tried to speed up a little and led the pack for a bit but I didn't kick hard enough on the last lap. I still had some left in me though when we got done so I think 4:48 might've been possible today, I just gotta go a little harder.

Nike Air Pegasus + 29 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 miles today, going with Ben wasn't the brightest idea.

Nike Air Pegasus + 29 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 3 easy

PM: 7 total (2 mile warm up, 8x400m w/400m recovery jog, 1 mile cool down). Good work out today. My shin's been hurting the last couple days but it wasn't too bad today.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: 3 easy

PM: No afternoon run.

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 5 total (2 mile warm up, 2 miles of 30 second pickups on the track, 4x200m finishes w/ 200m recovery, 1 mile cool down). We were originally supposed to do mile repeats but we had to change the workout because of the wind. Pretty windy today, still kind of fun to run in it though.

Nike Air Pegasus + 29 Miles: 9.00
Race: Children of Hope Academy 5k (3.25 Miles) 00:18:34, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fun run 5k today at Hansen Stadium. Got there and saw Jaren and Kris so we did a 2 mile warm up over to the temple and back. I felt good through the start, I ran with Finch, Kris, Tommy, and a few other PV kids for the first mile, but they got away a little on the uphill. Overall it was a good race, I was only 7 seconds behind Kris, but he's been gone for a little bit so he wasn't 100 percent. But the gradual uphills killed me in this race, I need to work on my strength so I can power through them.

I'm not sure if the time I posted is right, my satellites were still loading when they started the race so I wasn't able to start my watch until about 150 meters later. So I'm just putting the time they wrote down by my name after the race.

Hit the trails for 7.25 miles afterwards with Ben and Josh out by Car-Crash Ridge.

Nike Air Pegasus + 29 Miles: 9.25
Comments
From Logan Fielding on Sun, Feb 10, 2013 at 17:55:43 from 74.211.12.125

Kale,

Another solid week down. You would have gone faster if you did not have a big workout yesterday. Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 total (2 mile warm up, 2x1600m w/ 3:00 recovery jog, 4x200 w/200m recovery jog, 1 mile cool down). Good workout today, we were right on pace for our 1600m repeats. It felt really good outside today.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 3 easy

PM: 7 easy on the trails. My shins/calves were hurting pretty bad today. Hopefully I can get them better by tomorrow's workout. Icing them right now.

Nike Air Pegasus + 29 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: No morning run for me today.

PM: 6 total (2.5 mile warm up, 2 mile power run, cool down to get mileage). I felt a lot better today than I did last time. My shins felt fine today during the power run but hurt a little on the cool down so I iced again today. Hopefully I won't have to wear my compression socks by sometime next week.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: No morning run, probably won't be going until my shins get close to 100%.

PM: 6 miles easy w/ 6x100m accellerators

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 total for our workout today (2 mile warm up, 6x400 hill repeats w/ 400 recover jog, 1 mile cool down).

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Me, Brigham, and Darian showed up to this park out in Washington where we were supposed to be running today. To make a long story short, Josh Thatcher was the only other person there, we couldn't really find a trail to run on, so we bush-wacked for almost 2 hours and only got 5 miles in.

Nike Air Pegasus + 29 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Did a cool trail loop over in Santa Clara today, it was pretty fun. We did 8.5 miles, I felt really good today.

Nike Air Pegasus + 29 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy to the bridge

PM: 6 total (2 mile warm up, 12x200 w/ 200 recovery jog, 1 mile cool down). Good workout today.

Nike Air Pegasus + 29 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy

PM: 5 easy around Webb Hill.

Nike Air Pegasus + 29 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 3 miles

PM: 4 miles total (2.5 mile warm up, 400m time trial, 2.25 mile cool down). I didn't do too bad in the time trial today, but it was kind of a wake up call that I need to be doing all that I can and doing it consistantly if I want to hit my goals this season. I've been slacking off a little bit with the morning runs and weights so I definitely need to be more consistant with those.

Nike Air Pegasus + 29 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

Dogntown 9k today, 6.65 miles total (2 mile warm up, 9k race (If you can even call it that), 1 mile cool down).

I did a 2 mile warm up with Brigham then we lined up for the race. Brigham was doing the 5k so I stayed a little behind him for the first mile, I passed the 1 mile mark at 5:31 which might have been a little fast but I felt really good. I crossed the 2 mile mark at 11:07 so that mile was more on pace but still a little fast, still feeling really good though. Just after the 2 mile mark, there was an intersection with a volunteer there to direct us. I remembered the race map I looked at and thought we kept going straight, but just as I got halfway through the intersection, the volunteer told me I had to go left, but there was a sign with an arrow going forward. I decided to listen to the volunteer and turned left, which was a bad mistake because it turns out we were supposed to go forward so I ended up a whole 2 miles short of a 9k. I finished 1st but before I was misdirected left after the 2 mile mark, there was one guy a little less than a 1/4 mile ahead of me who must have known the course and kept going straight, so I probably would've finished 2nd had I not been misdirected, because the next guy behind me was almost finished almost a minute after me. So when they were handing out awards, I thought I would get the award for 2nd overall, but I didn't get anything. They never even apologized to the people they misdirected. I was really upset about that because they didn't start directing people in the right way until I got back and told them, so a lot of people got screwed over.

In other news, my sister Darian took first in the 5000m at the Great West Conference championships, so that was cool.

Nike Air Pegasus + 29 Miles: 6.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 total for our workout, 800m repeats.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 easy, really windy today.

Nike Air Pegasus + 29 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 total, latter workout. Great running weather.

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 easy

Nike Air Pegasus + 29 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 total (2 mile warm up, 2 mile power run on track, 1 mile cool down). Tried out my new Zoom Victory 2's today, they're sweet! It was a good long and hard push for me today.

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 3 easy

PM: 6.5 total (2 mile warm up, 2x1000, 1x600, 1x400, 4x200, 1 mile cool down). Nothing crazy fast today, focused on my form and tried to improve that.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy

PM: 5 easy on the trails

Nike Air Pegasus + 29 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 total (2 mile warm up, 4x400, 4x200, 1 mile cool down). Felt a little tight on the warm up but loosened up and finished strong. Felt pretty good today.

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 3 easy

PM: 3 total (2 mile warm up, 800m time trial, 4x400m time trial, short cool down for mileage). I felt pretty good today. Me, Brigham, and Jaren ran in the 800. We started out fast, my first lap was 60 seconds, but I didn't hold the pace and finished in 2:07. My worst 200 was the last one so I need to work on my finishing kick a bit, it was still a pretty good race though. In the 4x4 me, Jaren, Brigham, and Brycen teamed up. My split was a 57 so nothing lightning fast for the 400 today.

Nike Air Pegasus + 29 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy

PM: 5 easy on the trails

Nike Air Pegasus + 29 Miles: 8.00
Race: Dirty Hurty Half Marathon (13 Miles) 01:35:00, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Today was the Dirty Hurty half marathon. Brigham and I got out to Unity Park just in time to get our stuff and get on the bus at about 7am. I started out in a pack with coach, Brigham, and Josh and we just kind of joked around for the first quarter mile, but then it was all business. The weather wasn't bad but it was pretty muddy at the start, and afte the first few hills, coach, Brigham, and Josh started to distance themselves a little bit. My legs were pretty tired on the hills for the first part, but they started to feel better a few miles into the race, I think they just needed to warm up a bit. I had to take off my gloves and beanie about two miles into the race because I was starting to get pretty warm. Coach and Josh kept distancing themselves from me but Brigham stayed about 15-20 seconds ahead of me for most of the Barrel Roll loop. I started to catch Brigham when we got down to the trailhead and by the construction site, I was running with him. The site was really confusing so we wasted a bit of time looking for the right way to go, enough time for one other runner to get to the site and we kind of figured out where to go from there. I just stuck with the other runner for about the next mile and a half and we spaced ourselves from Brigham after an aid station. I felt pretty good so I decided to go ahead and start pushing the last mile. I distanced myself about 30 seconds from the other runner and finished back at Unity Park.

Overall I thought it was a great race. Brigham's watch said 12.9 miles and Scott's said 13.06 so I'm just guessing it was around 13. It was my first trail race and my first race longer than 3.65 miles, so I felt pretty good about how I did. I don't really know what my time was because I accidently hit the lap button on my watch about ten times while I was taking off my gloves, but Brigham got 1:37 so I'm guessing I was about 1:34-1:36. Really fun race, and I think it would be really fun to get in some more trail races!

Brooks Launch Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy with Darian and Brigham.

PM: 5 easy by myself a little later in the evening.

Nike Air Pegasus + 29 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Got out of bed and did a quick easy 3.

PM: 6 miles total (2 mile warm up, Hard : Easy - 1:1, 2:2, 3:3, 3:3, 2:2, 1:1, 1 mile cool down). Did the workout by myself today because Brigham was getting his wisdom teeth removed and Darian left for San Diego with her team.

Nike Air Pegasus + 29 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy.

PM: 5 easy.

Nike Air Pegasus + 29 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 5 total (2 mile warm up, 1x30seconds hard/30seconds easy, 1 mile cool down).

PM: Got another mile or two running around my neighborhood.

Nike Air Pegasus + 29 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 total (2mile warm up, 12x200m, 1 mile cool down). We ran the 200s in sets kind of getting faster each set. It's kind of hard to explain though. My legs are way sore from the workout still but I hit all my times so it was a way good workout.

Nike Air Pegasus + 29 Miles: 6.00
Comments
From Logan Fielding on Tue, Mar 19, 2013 at 20:47:30 from 74.211.12.125

Lots of positive things from this workout. Keep up the great work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy

PM: 5 easy

Nike Air Pegasus + 29 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 total (2 mile warm up, 2x200, 1x800, 1x600, 1x400, 1x300, 1 mile cool down). Some pretty fast splits for our workout today, I think we're going to do pretty good this weekend.

Nike Air Pegasus + 29 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 easy w/ 4 striders.

Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Did the 800 in the 4x800 today. We did pretty good and took 3rd. My coach said I ran between 2:07-2:08 so it was an okay race. 1 mile warm up before the race.

Nike Air Pegasus + 29 Miles: 1.00
Race: Pine View Invitational 800m (0.5 Miles) 00:02:06, Place overall: 20, Place in age division: 20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Ran the 800 today. 1 mile warm up and got ready for the race. We went out nice and easy at about a 1:02. I think I could've gone faster on the second lap because I wasn't really tired after the race. I think next time I can kick earlier but I got a PR so it was a pretty good race. Half a mile cool down after the race.

Nike Air Pegasus + 29 Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 3 easy

PM: 7 total (2 mile warm up, 5x1000, 1 mile cool down). 1000s are longer than I remembered. Pretty warm today.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy

PM: 5 easy

Nike Air Pegasus + 29 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy

PM: 5 total (2 mile warm up, 1x600, 2x400, 2x300, 4x200). Ate a lot more at lunch than usual and I could feel it during the workout. I don't think I'll be eating two lunches again anytime in the near future.

Nike Air Pegasus + 29 Miles: 8.00
Race: Hurricane Invitational 800m (0.5 Miles) 00:02:06, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Hurricane Invite today. I did a 2 mile warm up, 800m race, thean a 1.5 mile cool down.

It was a pretty good race, but I ran a really slow first lap at about 64 and then 62 for the next one. I think I just need to get out faster and then hold a good pace for the last lap.

Nike Air Pegasus + 29 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy with the team before heading up to UVU.

PM: 5 easy from our hotel over by Pizza Pie Cafe. We used a running metronome to help us out with our running cadence. It was interesting to see how fast a 180/minute cadence should be but I think the metronome is really going to help out.

Nike Air Pegasus + 29 Miles: 8.00
Race: UVU Invitational (0.5 Miles) 00:02:06, Place overall: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Today was the UVU Invite. We went over at about 9am and got there just about when the boys mile was starting. It was a one day meet so it went by really slow and we didn't end up running until about 3. We did a 1 mile warm up, I was planning to go about a mile more on the warm up but we weren't sure when they were going to call us to the bullpen. They did the heats fastest to slowest and I was in the second heat so I got to watch Brigham race just before me. He ran a really good race and won with a low 1:56.

Our race was really weird. They packed 20+ kids (with bad race strategy) into our race and they lined us up like it was totally randomized, so even though I had the 12th fastest time in my heat I was third from the inside on the first stagger and even though Jaren had the fastest time, he was about ten places over from the inside on the first stagger. The gun went off and I thought I had a pretty good start because I was ahead of everyone in the first couple of lanes so I hugged the inside, but the first stagger had about 12 people so runners from the outside lanes were cutting in after about 10 or 20 meters so I got boxed in really early. I literally could not move anywhere the first lap so we finished the first lap at about 63/64. I thought it would thin out a little more but it didn't so I started passing people on the outside on the turns because there was no other way I was going to get around them. I couldn't do much on the back stretch because one runner from Pleasant Grove would glance over his shoulder and mirror every move Jaren or I made and again I was forced to pass on the outside of the last turn. The home stretch was so congested so I moved out to lane 3 or 4 and passed a lot of kids, including the Pleasant Grove kid (serves him right). I ran the second lap at about a 62/63 and still had a lot of energy left over.

I still PRed by .01 seconds but it was a really good learning experience for me for these bigger meets like BYU and state that I need to get out fast and not hug the inside, but run more on the outside of lane 1, and also that I need to run more aggressively and make sure no one gets away with doing what the Pleasant Grove kid did.

Nike Air Pegasus + 29 Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 miles over by the Thatcher's house on the trails.

Nike Air Pegasus + 29 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 3 easy

PM: 5.5 total (2 mile warm up, 3x600, 4x200, 1 mile cool down). Nothing crazy fast today but a nice challenging workout with the wind.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 3 easy

PM: 4 easy

Nike Air Pegasus + 29 Miles: 7.00
Race: Snow Canyon Invitational 800m (0.5 Miles) 00:02:06, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Snow Canyon Invite. 1 mile warm up before the 800 and a 2 mile cool down. It was an okay race, I didn't run as fast as I wanted to though but still got a PR. I think I just need to get better position from the start so I don't get caught behind people and so I can stick with those front guys running 2:01-2:03, so that'll be something to work on next race.

Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 easy with the mountain goats today behind the school. Almost at 500 miles for my current trainers so hopefully I'll be getting some new ones soon.

Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 3 easy

PM: 6.5 total (2 mile warm up, 4x200, 2x600, 2x300, 1 mile cool down). Not a bad workout today with the weather. Hopefully it clears up a bit before Kanab on Wednesday.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 easy

Nike Air Pegasus + 29 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Today was the Kanab Frosh/Soph Invite. I did about a 2.5 mile warm up and then ran the open 400 just to try and see what I could do. I wanted to just get around 55 but I didn't think I was going to hit my goal time because it was pretty windy. I took second in my heat but I didn't think I ran too fast, but I looked at the results and it said I ran a 54.2 and took second overall, so it was a pretty good race for me. Then I jogged around for about a mile to stay loose for the 800. They split us up into freshman and sophomore heats, so there was only six people in my heat. By the 200 meter mark, I already had about a 20-30 meter lead so I knew if I wanted to get a good time I was going to have to push myself harder. I ended up running a 2:09 so it wasn't an awesome time but I'm just going to try and focus on the Desert Hills Invite this weekend and get myself down to a 2:03. Did about a .5 mile cool down after the race.

#2 Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Today I had to skip morning practice because we got home late last night from Kanab and I stayed up until midnight doing math homework.

PM: Just 4 easy on the spectrum route with some striders on the grass.

Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Forgot to do my run while I was at the track meet today so I hurried and tried to get in a few miles before it got dark but I only ended up getting a couple before it got pretty dark.

#2 Nike Air Pegasus + 29 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Today I ran the 800 at the Desert Hills Invite. I did a 1.5 mile warm up and some striders to warm up for the race. I got out fast and got really good position at the start. One runner went out way fast and ended up at a 1:56 but other than that, I sat on another runners hip who led the whole first lap. We came around at a 61-62 so I was about where I wanted to be for the first lap. On the backstretch, Jaren was the first one to pass us and I should have dropped the other runner and went with Jaren but I decided to sit for a little longer. I passed the other runner with about 75 meters to go but got outkicked by a few kids too. After the race my legs were tired but I'm still not satisfied and I think I still had a little kick left in me. Getting out into good position really helped me this race and made it a lot easier to run the time that I did. My goal for next race is going to be to try and go with Jaren on that last lap and not get passed in the last 100 meters. I got a 2.5 second PR which was good but I still need to cut a few seconds off to qualify for state. I don't think that was the best I could have done today, so hopefully if I keep working hard, and if I trust in my training and leave nothing left on the track, I will be able to qualify for state. That is my #1 goal this season.

#2 Nike Air Pegasus + 29 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 3 easy

PM: 6.5 miles total (2 mile warm up, 4x200, 3x600, 2x300, 1 mile cool down). The 200s were at a pretty easy pace, 34-35. Then we did one 600 at our 200 pace, 1:42. Next we did two 600s at fast pace, my goal time was 1:33 but I went 1:34, 1:35. The next two 300s were at the fast pace too so 45s for both. This workout was a killer, it was a little windy but I was within two seconds for all my splits so it was a good push. I wanted to go all out for the last 300 but I had nothing left after 200 meters but I held on to get my split. After the workout I was completely drained, I want to feel this way after I race. As I walked to go inside the school I started to get really dizzy and everything started to get brighter and really blurry so I sat down and slowly worked my way to the school. I had to wait about 10-15 minutes before I could do my cool down because every time I stood up I got super light-headed. I left my water bottle in first period today so I barely drank any water during school so I think that could be why my head hurt so much after the workout so I need to remember to drink a lot of water.

#2 Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 easy on the trails. Think I messed up my hips or something.

Nike Air Pegasus + 29 Miles: 6.00#2 Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Today was the Panter relays. I did a 2 mile warm up and some races.

#2 Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Did the 400 at the Dixie invite. It wasn't a very fast time, so I don't think I'm going to be doing the 400 very much anymore this year, probably just stick to the 800. 2 mile warm up and 1 mile cool down.

#2 Nike Air Pegasus + 29 Miles: 3.00
Race: Dixie Invitational 800m (0.5 Miles) 00:02:02, Place overall: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Did about a 1.5 mile warm up and then ran the 800. I got out really good and settled in a little bit. I didn't feel like I went guts out after the race so I need to trust my training more and push harder on the second lap, especially the third 200. 1 mile cool down.

#2 Nike Air Pegasus + 29 Miles: 2.50
Comments
From Red Leader on Mon, Apr 22, 2013 at 18:55:18 from 208.66.32.209

Hey Kale! It's Matt (the red head from PV). You did great! I would just like to say congrats on the awesome race! Keep it up man!

From Kale Sharp on Tue, Apr 23, 2013 at 22:21:00 from 208.117.127.137

Thanks man! You were awesome too, you ran a great race. Let's keep up the hard work and qualify for state!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 3 easy

PM: 6 total for the workout. Today didn't start out very well when I got to school and it didn't get much better throughout the day. I'm just going to try and forget today as well as I can and focus on qualifying for state.

#2 Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No run this morning. I woke up before my alarm from a text from Brigham telling me he wasn't going to morning practice. I had a bad attitude about it and stayed in bed instead of going out for a run on my own. From now on I'm just going to run on my own in the mornings so I do not have to rely on Brigham for a ride. I'm also hoping that this will make me more disciplined. If I want something, I'm the only one who can decide whether I want to work for it or not. No one else can make that decision for me.

PM: 6 easy on the trails.

Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Did a 200 competition sort of thing for practice this afternoon. Everybody had a certain time they were supposed to hit and we did as many as we could at that time. If you walked or didn't hit your time, then you were done. Me, Brigham, and Jaren were supposed to hit 29. When we started, I barely snuck under 29 and I new it was going to be a tough workout. I got used to the pace and I was feeling pretty good for the first 10 or so, then it started to get pretty tough. When I got to 25, I had been barely hanging on for the last few. On the 26th one I finished and looked down at my watch and it said 30.2. Dang it! It was a killer workout but it was a good push and a pretty fun one. With a 2 mile warm up and 1 mile cool down it was a 9.5 mile workout.

#2 Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

#2 Nike Air Pegasus + 29 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

#2 Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

#2 Nike Air Pegasus + 29 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

#2 Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 3 easy

PM: 5 easy, my ankle was feeling a lot better today so I'm hoping that I will be 100% by Saturday.

#2 Nike Air Pegasus + 29 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

#2 Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

#2 Nike Air Pegasus + 29 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

#2 Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

#2 Nike Air Pegasus + 29 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

#2 Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

#2 Nike Air Pegasus + 29 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

#2 Nike Air Pegasus + 29 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

#2 Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

#2 Nike Air Pegasus + 29 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

#2 Nike Air Pegasus + 29 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 easy in the morning. Around 5 for the workout. We did some 400m repeats. The first three were alright but after the second one it was really hard for me to breath during the recovery jog. This doesn't usually happen to me so it was kind of weird. It was way hot but I drank a lot of water during school so I'm not sure if it was the heat that was really bothering me. Wasn't a terrible workout today although I felt a little flat. It'll be good to escape the heat tomorrow at Pine Valley.

#2 Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 easy in the morning. Got to go up to Pine Valley in the afternoon. It was nice and cool up there. Felt good to get out of the heat for a bit.

#2 Nike Air Pegasus + 29 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

3 easy in the morning. Easy workout today, 2 mile warm up, 4x200, 1 mile cool down.

#2 Nike Air Pegasus + 29 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Did 3 miles in the morning. When we started to leave up to Provo I started to feel real sick. I ran about half a mile to see if it would help but I was exhausted. No running for the reset of the week so I could take a little time off and recover.

#2 Nike Air Pegasus + 29 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Got to go up to Bryce Canyon today to volunteer for the Bryce Canyon 100. Got in a few miles with Coach a couple of hours after we got there. Felt pretty good for my first day back running since a couple of weeks ago.

Montrail Bajada Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

This morning I got up and did a few more miles solo. It was pretty cold so I was a little stiff when we started, but after 10 minutes I was pretty warm. I decided to check out a single-track trail that was part of the race about a mile away from our aid station. I only ran on it for about half a mile but it seemed pretty sweet. I saw a deer and we had a 30 second staring contest. I won so that was pretty cool.

It was an awesome opportunity to volunteer at the race this weekend and watch all these runners go through. From what I heard from the runners, it was a pretty brutal course and I was glad to help them as they went through. It seems crazy to be running 100 miles almost nonstop for around 24 hours. These runners are definitely something else. I think ultrarunning would be something really cool to get into and might be something I find myself doing in 15 years or so.

#2 Nike Air Pegasus + 29 Miles: 3.25
Comments
From Rob Murphy on Sun, Jun 02, 2013 at 22:16:31 from 24.10.249.165

Congrats to you for volunteering. Good thoughts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

First day of XC practice!!! .5 mile warm up then 5 miles easy today.

Montrail Bajada Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

.5 mile warm up then 5 miles again today. We have a big group of runners all competing for varsity. I think the competition between us lead us to a very successful season.

#2 Nike Air Pegasus + 29 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

.5 mile warm up, then another 5 miles on the trails this morning.

Montrail Bajada Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

.5 mile warm up, 5 miles on the trails.

#2 Nike Air Pegasus + 29 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

.5 mile warm up. 5 miles easy on the trails.

Montrail Bajada Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in this morning and then just sat around so I didn't end up running until about 2:30. I think it was about 105 degrees today, but the heat didn't really bother me until about the second mile when it really hit me. After 2 miles I got to the trails and ran there for another mile before turning around. By mile 3 I had to stop and stand in the shade of a big billboard for a couple minutes to cool off. On the way back the heat was really causing me to struggle. I stopped at a park with about 2 miles left to get some water. After that the heat started messing with my head. I'd only been out for about 35 minutes but I felt like I'd been running for at least an hour and I was nervous if I'd even make it back by 4:00. I took a shortcut on the way back because I honestly wasn't sure if I was going to make it, but luckily I had to go out of my way a little bit to get the water from the park so I still got 6 miles in.

I was surprised how hot it was today, I guess I just forgot how hot it gets. I need to drink a lot more water because I drank hardly any today before my run, so I definitely need to do that.

#2 Nike Air Pegasus + 29 Miles: 6.00
Comments
From Logan Fielding on Mon, Jun 10, 2013 at 10:35:40 from 205.126.83.139

Nice work with getting out in the heat. it is a confidence boost to do this. You realized it will be easier if you go out earlier though! Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

.5 mile warm up plus 6 miles easy on the trails.

Montrail Bajada Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 for our adventure run out by the Arizona strip.

Montrail Bajada Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

.25 mile warm up plus 6 miles on the trails.

#2 Nike Air Pegasus + 29 Miles: 6.25
Comments
From Logan Fielding on Thu, Jun 13, 2013 at 19:01:11 from 74.211.12.125

I am excited to see what you can do this year with cross country. You are an animal!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

6.5 on the trails and another .25 running with the kids at the running camp.

Montrail Bajada Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

.5 mile warm up then 6 miles on the trails.

Montrail Bajada Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Went up to Brian Head to run with Coach Thatcher and a few others from the team. We climbed about 1500 feet in 2 miles from the ski lodge to the summit, then threw in 5 hill intervals. It was really nice up there and it was fun to go a little longer. Overall a really good run for me.

Montrail Bajada Miles: 13.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles over at the trails by the Thatcher's today. Really flat but good run.

Montrail Bajada Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

9.2 miles today on the trails just off of Navajo Drive. Good longer run for me today.

Montrail Bajada Miles: 9.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

.5 mile warm up plus 5.5 by the Thatcher's on a hilly run today. Feeling good.

#2 Nike Air Pegasus + 29 Miles: 6.00Montrail Bajada Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

.5 mile warm up  plus 7 miles on the trails plus another .5 miles at the kids camp.

Montrail Bajada Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

.5 mile warm up plus 6 nice and easy on the trails by the Thatcher's.

Montrail Bajada Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles to witch mountain today.

Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

.5 mile warm up plus a good 10 miles on the trails to start the week off.

Montrail Bajada Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles with some hill repeats in there. Felt good for the first workout this season.

Montrail Bajada Miles: 8.00
Comments
From Logan Fielding on Tue, Jun 25, 2013 at 20:44:26 from 74.211.12.125

Nice job today. Keep it rolling!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

.5 mile warm up plus 9 easy miles on the trails by the Thatcher's.

Montrail Bajada Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.002.639.63

2.5 mile warm up then we did our 15 minute VO2 max test. I felt really good and was glad to stick with Ben. We did a 3 mile cool down after that. Added another 1.5 miles at the kids camp.

#2 Nike Air Pegasus + 29 Miles: 9.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.370.000.000.007.37

7.37 miles total with the warm up at the region course today. Good run and got me pumped for the season.

#2 Nike Air Pegasus + 29 Miles: 3.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the trails to wrap up a good week of running.

Montrail Bajada Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

.5 mile warm up plus an easy 6 on the trails in the morning then another 3 in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

.5 mile warm up then 8 miles with hill repeats at Webb Hill. 3 miles in the afternoon. Good workout for me today.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

.5 mile warm up plus 6 miles in the morning on the trails then another 3 in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 6.50
Race: Uncle Sam 5k (3.1 Miles) 00:17:01, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

I signed up for the Uncle Sam 5k on Sunday because I saw an ad for it and thought it looked fun. I got there a little after six and picked up my stuff. It was pretty cool because they gave us these red-white-and-blue top hats and shirts and these long white beards. I didn't have much time to warm up because the race started at 6:30 so I got in a quick 1 mile warm up then jogged over to the starting line. I got to the starting line a little late so I couldn't get a spot up front, so I had to just sit back at the start for a little bit and weave my way through a crowd of people. The leader was a guy from Redrock that I think I've raced before at the Children of Hope Academy 5k. He took it out way fast and when I finally got through everyone and was in 2nd, he already had a good 20-30 yard lead, which he kept almost the entire race. Chase Leavitt from Snow Canyon caught up with me with a little under a mile to go and I think he pushed me to go faster. We caught up to Redrock with .1 miles left and it was an all out sprint Chase and I from there. After that I did a 3 mile cool down. It was a pretty fun race and a good course. It was about the same pace I ran in the VO2 Max test last week so that was good. It wasn't way fast, but it was a lot faster than I ran last Independence Day, so I think there is still a lot of improvement left for this XC season. Happy Independence Day!!!

#2 Nike Air Pegasus + 29 Miles: 7.10
Comments
From By-run on Sun, Jul 07, 2013 at 20:47:13 from 208.66.35.81

sounds like a strong race! I'm looking forward to the racing season!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

.4 mile warm up plus 6 miles easy at the Bloomington Hills North Park. Another 3 in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Good 10 miles on the trails to finish off the week.

Montrail Bajada Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Today was my the first day of BYU XC Camp. The camp started at 11am so there was no morning run. We did a 2.5 mile threshold run at 7:30pm to put us into groups. I did a 1mile warm up and cool down.

#2 Nike Air Pegasus + 29 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Second day of camp. We did a 3 mile morning run on the Provo River Trail. In the afternoon we did a fartlek workout at Kiwanis Park. The workout was about 2.5 miles and I did a 1 mile warm up and cool down.

#2 Nike Air Pegasus + 29 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Third day of camp. We did a 3 mile trail run in the morning on the Bonneville Shoreline Trail by the Y. In the afternoon we did a 4 mile trail run at the Theater in the Pines in Provo Canyon.

Montrail Bajada Miles: 7.00
Race: BYU Camp 2 mile XC Course (2 Miles) 00:11:05, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Last day of camp. No morning run because we had a track meet in the afternoon. I ran the 2 mile XC course and took 7th with a time of 11:05. It wasn't my best race but I know that I can do a lot better.

I really liked this camp. I got to meet a lot of cool people and had a lot of fun. I think some things I learned will really help me have success this XC season.

#2 Nike Air Pegasus + 29 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

It was fun going to the BYU Camp but I was glad to be back and running with my team. We did 6.5 miles (2.5 mile warm up, 5x500m hill repeats, cool down). Good workout today. Another 3 miles in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles to finish off the week.

Montrail Bajada Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.002.7210.22

VO2 Max for the second time this season with 2.5 mile warm up and 2 mile cool down. Ran with Josh for about 2 miles until he had to stop because of blisters. Ran the rest solo and was surprised how much further I was able to run since last time, almost 200 meters. I really like doing these VO2 Max tests because it's easy to see how much I'm improving. I think that if I can stay healthy, I can accomplish a lot this XC season. 3 miles in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 10.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

9 miles up in Pine Valley this morning. Nice and cool. Another easy 3 later in the evening.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

8 miles with a 4 mile tempo this morning by the Thatcher's. Ran with Josh and felt pretty good. We left around noon to Koosharem for our first day of running camp. Easy 3 miles when we got there. 

Montrail Bajada Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Second day of team running camp in Koosharem. We ran 8 miles by Fish Lake and picked it up a little bit for the last half. Got in the lake afterwards and it felt great. Another 3 in the afternoon when it was raining, it felt awesome to switch it up from the hot and dry and run in the cool and rainy!

Montrail Bajada Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Team relay this morning at the third day of team camp in Koosharem. We did a 2.5 mile warm up and then got into teams. I was on a team with Riley, David, Rachel, and Elyse. We each ran four .5 mile legs around a hay field by the ranch. There was a lot of pressure on me, being a camp relay defending champion, but I had confidence in my team. We dominated from the start and finished strong, finishing almost an entire leg ahead of second place. Some people say the teams weren't fair, that it wasn't fair to have only runners from the A group on our team, but I would have to disagree. We just pulled through in clutch time. Cooled down a mile and then 3 more miles in the afternoon again.

Montrail Bajada Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on this really cool trail in the mountains for our last day of team camp in Koosharem. Climbed almost 2000 feet in 5 miles to the top of the mountain. It was tough on the way up but we had a lot of fun on the way down. Awesome run to wrap up a great week of running!

Montrail Bajada Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

This morning we did a .5 mile warm up and then a 6 mile fartlek run with 10x 1 min surges. It was a pretty fun workout but it was also pretty tough. It hurt but it was a really good confidence booster. I'm excited to see what I can do this season. 3 miles in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Adventure run out on the Barrel Roll trail, 6 miles easy. 3 easy in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went to Lake Powell for the day and didn't get back until late so I got a quick easy 5 in around 9:30pm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6.5 miles this morning and another 1.5 at kids camp. 3 in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles this morning (2 mile warm up, 2xWebb Hill repeats w/ 1 mile rest in between, 2 mile cool down). I felt really good today. I like these hill workouts that we're doing and I think that they're really going to help me this season. I think that's one thing that I wasn't very good at last year, running the hills, and I can already see a lot of improvement in my running. Just over two weeks before our first meet!

Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles this morning on the trails behind the school. Good run to finish off a lighter week with some really good workouts.

Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

About 8 miles this morning with the warm up. We did 4xdirt mile repeats with 3:00 recovery by Coach Thatcher's. Me, Josh, and Ben were supposed to be at 6:06 pace. Our first two were 6:02 and our last two were 6:05. I was surprised how easy the pace was. Also there were a lot of kids pushing up with us so that was awesome. Great workout to start the week off. Another 3 in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Adventure run out on the Arizona Strip today. 9.5 miles easy. Legs were a little sore for the first little bit but other than that I felt fine. 3 easy in the afternoon.

Montrail Bajada Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

9 miles total this morning. We did a warm up to the region course then did 6x3:00 hard w/ 3:00 recovery and 4x:30 hard w/ :30 recovery. I really tried to push myself in this workout and focus of relaxing my body and keeping good form while still running at a fast pace. Great workout today, it's awesome to have a lot of guys who can run with you and push you to do better each day. Another 3 miles easy in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

5.5 miles this morning plus another mile or so during the kids camp. My calves were pretty sore from yesterday's workout so I need to stretch them a lot and roll them out today. Another 3 miles in the afternoon. Pretty hot today.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 this morning for our workout. We drove out to the Staheli Farms area to do our 40 minute tempo run. We did a 2 mile warm up then started into our tempo. Josh, Ben, and I were supposed to start out at 6:15ish and ease into about a 5:50-6:00 pace. Our first few miles were about 5 seconds slow, but after the third mile we ran under 6:00 pace for the rest of the run. We got a total of 6.5 miles in 40 minutes for the tempo run. After that we cooled down about a mile. For the most part of this run I felt great. My calves were only really tight on the cool down, especially my right one. But there is no afternoon practice today and we are supposed to take it really easy tomorrow, so I think they will be fine for next week. We've had some big workouts this week and I think we've done really well as a team.

Montrail Bajada Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy to finish off the week. Solid week for me.

Montrail Bajada Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

5.5 this morning( 2 mile warm up, VO2 Max test, 2 mile cool down). My calf was really tight so I ended up dropping out after only 6 laps. Rolled and stretched after and they felt a lot better for afternoon practice, 3 miles easy.

#2 Nike Air Pegasus + 29 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

9.5 miles for our adventure run out by Navajo Dr. 3 easy in the afternoon. Calves still hurt a little today so rolled some more.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

2 mile warm up today, then we did a 5k workout in Bloomington. Josh and I went out too fast so we suffered in the end. This was a good learning experience for the race next Tuesday though. I just have to be really patient at the start and not go out too hard. Cooled down the same distance as the course. 3 in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5 easy in the morning then another 3 easy in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

This morning we did a 1 mile warm up then 5x500m hill repeats w/equal recovery and a 2 mile cool down. I felt really good today and really just tried to push myself. Good workout. No afternoon practice today.

Patagonia EVERlong Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

This morning we ran 10 miles out by Little Black Mountain. I was pretty sore but I felt good.

Patagonia EVERlong Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 miles in the morning. .5 mile warm up plus 6 miles easy w/6x100m striders at the end in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 6.50
Race: Cedar All-Comers (2.95 Miles) 00:16:27, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 miles in the morning. Race in the afternoon. When we got to Cedar we warmed up and got ready for the race. I don't know what I ate today but I kept having to go back to the bathroom over and over again before the race. Anyways, the race started and I thought I got off pretty fast, but there was just too many people so I kind of got stuck a little bit and had to weave around for a while, but there's really nothing you can do about that in this kind of a race. I was really happy with how I ran today. I felt like I was patient and paced myself very well. I know I can do a lot better though, so I will just have to keep working at it and stay patient.

Patagonia EVERlong Miles: 2.00
Comments
From Conner Mantz on Sat, Aug 17, 2013 at 17:48:41 from 65.130.168.137

Nice job Kale, especially for your first race of the season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

3 miles in the morning. .5 mile warm up then 8 miles in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 miles in the morning. .5 mile warm up then 7 miles(2 mile warm up, 4x1 mile repeats w/ 3 min recovery, 1 mile cool down) in the afternoon at the region course. Good workout today for me. Really pushed myself on the last one and tried to stick with Josh. I think it's these bigger workouts that are really going to help me accomplish some of my goals that I'm really working for this season.

#2 Nike Air Pegasus + 29 Miles: 10.50
Comments
From Logan Fielding on Thu, Aug 15, 2013 at 20:28:11 from 74.211.12.125

Great workout today. Keep rocking it out. the little things. You are going to continue to do great things this year.

From Logan Fielding on Thu, Aug 15, 2013 at 20:28:33 from 74.211.12.125

I meant to say, "Keep taking care of the little things."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 miles in the morning. .5 mile warm up then an easy 4 in the afternoon with some striders.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

This morning we did a 3 mile warm up, a 5 mile tempo run, then a 2 mile cool down out by Little Black Mountain. I felt pretty good during the tempo run and tried to focus on my breathing and staying relaxed. Then we went and watched the rest of the team run in Hurricane. It was awesome to see how well we did and how deep we are as a team.

Patagonia EVERlong Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 miles this morning to Hidden Valley. .5 mile warm up plus 5 miles easy out on the trails. Nothing too special about it.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 miles in the morning to the bridge. .5 miles plus 7 miles (1.5 mile warm up, 6x500m hill repeats w/equal cool down, 4x200m finishes on track w/equal cool down, .25 mile cool down) in the afternoon. Pretty toasty this afternoon! I was lucky that I hydrated pretty well during school or I definitely wouldn't have done as well as I did today. This was a really tough workout but I was glad to have good teammates who kept pushing me and reminding me to stay focused and be positive, which was really important because of how hot it was today. My legs were toast after the workout but we had an ice bath today so that was awesome. Hoping to keep rocking out these big boy workouts.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 miles to The Spectrum this morning. .5 mile warm up plus 5 miles in the afternoon behind the school.

Montrail Bajada Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Did the workout in the morning instead of the afternoon. We did 8 miles total (2 mile warm up, 5x1 mile repeats, 1 mile cool down) at the park. The first mile was the only one that I didn't hit my time on, we were a little off but it was the first one so we were still warming up a bit. Other than that I feel like it was a very successful workout for me today. It was nice to have to cooler temp for the morning too. .5 mile warm up then 3 miles easy in the afternoon. I was pretty sore and my legs were aching on this run from this morning's workout, so I'll have to take it pretty easy tomorrow and I'll be ready to rock it on Saturday.

#2 Nike Air Pegasus + 29 Miles: 8.00Patagonia EVERlong Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

3 in the morning to the bridge. Another 4 in the afternoon on the trails.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 4.00
Race: SUU Invitational (3 Miles) 00:17:00, Place overall: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

2 mile warm up before the race and a mile cool down after. I didn't have my best race today, but I'm not too worried about it. I just have to keep working hard in practice and be patient. Overall a really good week of running and it was nice to end the week with a pretty good race and a team victory.

Patagonia EVERlong Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

This morning we did 3 miles to Hidden Valley. In the afternoon we did a .5 mile warm up then 9.5 miles on the trails.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

3 in the morning to the bridge. .5 mile warm up plus 8.5 miles (3.5 mile warm up, 20 minute tempo run, 4x200m finishes on track, .5 mile cool down) in the afternoon. I'm really enjoying these cooler temps so hopefully it stays this way for the rest of the week!

#2 Nike Air Pegasus + 29 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 miles to The Spectrum this morning. .5 mile warm up plus 6 easy in the afternoon on the trails.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 miles to Hidden Valley this morning. 7.5 total (2 mile warm up, 2x2 mile repeats w/5:00 recovery, 1.5 mile cool down) in the afternoon at the region course.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

3 in the morning to the bridge. In the afternoon we drove up to Salt Lake and ran 4 miles on the region course.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 4.00
Race: American Fork Grass Relays (2 Miles) 00:10:54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AF Grass Relays today. I ran the 4th leg on our relay team. Our team took 6th behind some really good 4A and 5A teams so that was awesome for us. I really liked the course, I thought it was way fun to jump over the hay and stuff. I think I ran a pretty good time but I know that I can do a lot better so I'll just have to keep improving!

Patagonia EVERlong Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.550.000.000.0015.55

This morning we ran out in Santa Clara. First I ran .2 miles from where Josh parked up to the trail, then we did an 8.1 mile loop on the trails, then .2 back to Josh's car, then .2 back up to the trail to stretch with the team. Trying to get all these little extra miles in to get into the 700 mile club (Today is the final day and I'm a few miles short)!!! Added 2.5 with Josh back at the school because he couldn't run in the afternoon. Then in the afternoon I ran 1.35 up to the high school for practice where we ran 3 miles to Hidden Valley and back. 15.55 today and a grand total of 700.12 miles!!!!! Now I just hope that all this extra mileage today won't affect my race tomorrow too much.

#2 Nike Air Pegasus + 29 Miles: 4.35Montrail Bajada Miles: 11.20
Race: Dixie All-Comers (3 Miles) 00:16:59, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

This morning we did 3 miles to The Spectrum. In the afternoon was our race at Bloomington Hills North Park. We did a 3 mile warm up, 3 mile race, and then a 2 mile cool down. Before the race even started my mouth was super dry for some reason. I drank a lot of water during school so I don't know why it happened, it hasn't happened to me all season even in workouts so it was weird. Anyways, I felt like I had a good race and was able to run pretty well with the front pack for the first 2 miles. I know that I can do better and I'm excited to keep improving.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 miles to the bridge in the morning. .5 mile warm up plus 6 miles out on the trails in the afternoon.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 in the morning to Hidden Valley. 8 total (2 mile warm up, 4x1 mile repeats w/ 2:00 recovery, 2 mile cool down) in the afternoon at the region course. It was sort of a different workout. We started with Coach, then 10 seconds later Riley went, then Micah 10 seconds after that, and the same all the way down to Josh. Our goal was to relax the first half of the mile then try to catch the person in front of us. Really hot today but I felt like I did well in the workout.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 miles in the morning to the bridge. .5 mile warm up then 5 miles out on the trails past Hidden Valley in the afternoon. Pretty tired today for some reason.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

This morning we did the Michigan workout for the first time this season. 9.5 miles total (2 mile warm up, 1600 on the track, mile on the road, 1200 on the track, mile on the road, 800 on the track, mile on the road, 400 on the track, 2 mile cool down). We had a 1 minute recovery between each run. Great workout this morning and a major confidence booster. Also some beautiful weather that I'm sure helped us hit our splits.

#2 Nike Air Pegasus + 29 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

This morning we did 3 miles to Hidden Valley. In the afternoon we did a .5 mile warm up plus 8 miles with 4x200m finishes on the track afterwards. Pretty toasty this afternoon.

#2 Nike Air Pegasus + 29 Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

3 in the morning to the bridge. 8.5 total (2.5 mile warm up, 5x1 mile repeats w/2:00 recovery, 1 mile cool down) in the afternoon. Had some nice cloud cover for the workout today which was very much appreciated. Legs were pretty tired today but I still felt like it was a really good workout. Picked it up on the last one and I felt pretty good and finished strong. Solid workout today.

#2 Nike Air Pegasus + 29 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Rainy 3 in the morning to The Spectrum. .5 mile warm up plus 6 easy in the afternoon. Pretty sore from yesterday so hopefully I can loosen up for Saturday.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 in the morning to Hidden Valley. In the afternoon we went to Little Valley Park for our workout (2 mile warm up, 8x400m repeats on grass w/equal recovery, 2 mile cool down). We did our 400s at 5k pace so it wasn't anything too fast, just an easy workout to get ready for Saturday.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

3 in the morning to the bridge. 4 in the afternoon at a park up in Orem. Nice and relaxed to get ready for the meet tomorrow.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 4.00
Race: BYU Autumn Classic (3.107 Miles) 00:17:20, Place overall: 31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Today was the BYU Autumn Classic. The 5k race was three loops around the BYU track/warm up field/softball field. The course was a little muddy in some spots but other than that I thought it was an awesome course. Our team was third place behind Davis and Lone Peak, which was a pretty big accomplishment for us and a major confidence booster. I felt like I raced pretty well but I know that I can do a lot better and I can still keep improving. No race next week so it should be a good week of some tough workouts. 

Patagonia EVERlong Miles: 2.00
Comments
From Conner Mantz on Sun, Sep 15, 2013 at 21:31:55 from 97.126.235.178

Great race Kale, and good job to your team too. Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 in the morning to Hidden Valley. In the afternoon we did mile repeats at the region course. Didn't have my best day today so I wasn't too happy with the workout, but I finished strong on our finishes so that was one good thing.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

3 in the morning to the bridge. .5 mile warm up then 8 miles out on the trails in the afternoon. Pretty tired today.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Woke up late so had to get my morning run in just before school around my neighborhood, 3 miles. In the afternoon we did 500m hill repeats. We kept the first 5 at a relaxed and then picked it up on the last 5. Felt pretty good today and tried to redeem myself from Monday's workout. Really pushed the last few and felt like I did pretty good.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 in the morning to Hidden Valley. 8 in the afternoon on the trails. Felt a lot better than I did on Tuesday so that was good.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Forgot to change my alarm so I was a little late for our workout in the morning. We did sort of an all out 2 mile. Our first mile was slow so we had to make up a lot on the second mile. Just tried to stay with Ben, but he ended up catching Josh with about .25 miles left and sort of pulled me with him. I felt like I still had a little left in my legs so I kicked hard and ended up passing both of them. Then we did some 400m finishes on the grass. Felt pretty good this morning. Got a quick 3 in right after school so I could get to work.

#2 Nike Air Pegasus + 29 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles this morning over by the Thatcher's.

Patagonia EVERlong Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

3 in the morning to Hidden Valley. 20 minute tempo run in the afternoon. Wasn't feeling too good, been feeling a little sick since Saturday so I didn't do to good today. Starting to feel a little better though so I should be back up to normal soon.

#2 Nike Air Pegasus + 29 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 in the morning to the bridge. 4 in the afternoon plus 8x100m striders. Still felt a little sick today but definitely better than yesterday. I need to get more sleep though! 

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to The Spectrum. We ran up in Brian Head at a race that Parowan was putting on this afternoon. We were supposed to treat it like a work out and focus on keeping a good pack and staying relaxed for the first part of the race then hammer the last half. It was a tough course but it was also really fun and beautiful up there! The middle section was all uphill so it was tough transitioning into a fast pace once we got to the top, but it was a good push and a good workout for me. Felt pretty good.

Montrail Bajada Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 miles in the morning to Hidden Valley. 3.5 in the afternoon out towards Hidden Valley on the trails in the afternoon with 4x200m striders.

#2 Nike Air Pegasus + 29 Miles: 3.00Patagonia EVERlong Miles: 4.50
Race: Nebo Invitational (3 Miles) 00:15:55, Place overall: 36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Race day! This morning we drove up to Maple Mountain High School for the Nebo Invitational. It was pretty cold and wet, so after our first little warm up, my feet were soaked and freezing. I forgot to bring extra socks so when it came race time, I honestly couldn't feel my feet. But I told myself that I was going to race hard and not let it affect me. It was a pretty crowded start so I didn't get out as well as I wanted to, but I stayed positive and ran hard. When I was finishing, I think I felt too good, and wasn't as tired as I have been in past races. I was a little upset because I know that I had more in me and didn't leave it all on the course. I still think that I haven't raced my best yet and I'm looking forward to running some gutsy races for the rest of the season! 

Patagonia EVERlong Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Today we got up early and ran the state course a couple times, with some 1:00 pick-ups on the second time around, nothing too fast, just trying to stay relaxed and focused. The course was blanketed with frost, which made for some pretty cold toes! Really trying to start focusing and visualizing for region and state. I think that I can do really well and that our team can do really well at region and state, but we have to start really focusing up. It is going to be a very important next couple of weeks.

Patagonia EVERlong Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 in the morning to Hidden Valley. 4x1 mile repeats at the region course in the afternoon w/4x200m finishes. Felt a lot better today than I did last time we were here. Felt like I did pretty good today but I had a few aches and pains that I'm trying to figure out. I'm getting some new shoes today so hopefullly that solves some of it.

#2 Nike Air Pegasus + 29 Miles: 3.00Montrail Bajada Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to the bridge. Wore my new shoes this run. My foot still hurt a little bit but I can tell it's getting better. I just have to keep taking care of it. 5.5 in the afternoon on the trails.

Patagonia EVERlong Miles: 5.50Adidas Liquid Ride Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

3 in the morning to The Spectrum. In the afternoon we went to the Little Valley Park and did 400m repeats. We decided to do the last couple all out. After the first all out one, the front of my hip was hurting really bad. I didn't do the second one because of it. Stretched a lot but it was still hurting so I scheduled a massage for tomorrow. 

Adidas Liquid Ride Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 in the morning to Hidden Valley. My hip was still hurting but it felt a little better. No afternoon practice, got a massage instead. We'll see how things go.

Adidas Liquid Ride Miles: 3.00
Race: Cedar Invitational (3 Miles) 00:15:56, Place overall: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Today was the Cedar Invitational. Ran 3 to the bridge this morning and my hip was still hurting so I didn't know what to expect during the race. Our team did really well today, but I just didn't mentally prepare for this race and got too distracted by little things. I felt really lousy for most of the race but I think I still did okay, I just know that I can and will do better. This season has not seen the best of me. This race made me think of how much I've improved from last season. Last year I ran 17:05 and took 14th in the JV race, it's crazy how much I've jumped this year and still improving! 

Adidas Liquid Ride Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles running around the St. George Marathon today. Coach Fielding and Coach Madsen did awesome. I think we're so lucky to have top-notch coaches here at DHHS and I think that is the reason why we have been so successful. Very proud to be coaced by these phenomenal men!

Adidas Liquid Ride Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning to Hidden Valley. 800m repeats at the region course in the aftrnoon. A lot harder than I thought it was going to be. My hip still hurt a little on the cool down but during the repeats it was fine.

Montrail Bajada Miles: 6.00Adidas Liquid Ride Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

3 in the morning to the bridge. 4 easy miles in the afternoon.

Patagonia EVERlong Miles: 4.00Adidas Liquid Ride Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning to The Spectrum. 6 total in the afternoon, we warmed up then just did some pick-ups, nothing too fast just getting the legs going a bit. Cooled down afterwards.

Adidas Liquid Ride Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to Hidden Valley. .5 mile warm up then an easy 4 out on the trails followed by some 200m finishes. My hip was feeling a lot better today so that's a major plus.

Patagonia EVERlong Miles: 5.50Adidas Liquid Ride Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

3 in the morning to the bridge. In the afternoon we did total (2 mile warmu up, 200m hard w/equal recovery, 400m hard w/equal recovery, 800m hard w/400m recovery, 800m hard w/400 recovery, 400m hard w/200m recovery, 200m hard, 1 mile cool down). 

Adidas Liquid Ride Miles: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles out on some trails up in Draper with my sister. The trails were very beautiful up there with all the leaves changing colors!

Adidas Liquid Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

No morning run. In the afternoon we did 4 miles w/4x200m finishes afterwards w/equal recovery.

Adidas Liquid Ride Miles: 5.00
Race: Region 9 Championships (3 Miles) 00:16:17, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Today was the Region 9 meet at the Bloomington Hills North Park. I wanted to push myself and really just leave it all out there on the course. I was very happy with how I ran today and think I accomplished that goal. Very proud of my our team and our victory today. Now we just need to keep working hard and work for another good race at state.

Adidas Liquid Ride Miles: 3.00
Comments
From Holt on Thu, Oct 17, 2013 at 18:59:52 from 67.2.235.26

A very strong race from you... And your team. Congrats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 in the morning to The Spectrum. 5 easy out on the trails in the afternoon. I tried out some new shoes today and they felt pretty good but I think I just need to ease into them a little more. Pretty sore today from the race but my hip was feeling good so that's a plus.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

We did our team workout in the morning today. 5 miles total (2 mile warm up, 4x200m hill repeats w/equal recovery, 4x200m relay finishes w/equal recovery, 1 mile cool down). Nothing too fast for the hill repeats, we just tried to stay relaxed and focus on form. For the relay, Coach split our varsity teams up and we did a relay thing which was pretty fun. Felt pretty good but I didn't want to go all out and mess up my hip again.

Just did the 3 miles in the afternoon solo but ended up running into the McPhies with about half a mile left so they joined me for the rest of the way.

Adidas Liquid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4 easy in the morning with the McPhies and Dallin. 3 more easy miles in the afternoon by myslef.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles this morning with some 30 second pickups in the last mile. I felt really good this morning during the pickups and went and got one last massage before state in the afternoon. Getting way excited to run at state, just a few more days until we leave for Salt Lake!!

Adidas Liquid Ride Miles: 5.00
Comments
From Conner Mantz on Sat, Oct 19, 2013 at 19:42:00 from 67.2.191.190

This is probably a bit late, but great job at region, and good luck at state Kale, just keep the momentum rolling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

No morning run today. In the afternoon we did a lighter workout, 4 miles total (2 mile warm up, 1 mile at 5k pace, 1 mile cool down). We ended up going a little faster than we were supposed to but I felt really good relaxed. It was a good little workout to get the legs going before state. Two more days!!

Adidas Liquid Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Today we drove up to state and ran 3 miles at Liberty Park.

Adidas Liquid Ride Miles: 3.00
Race: Utah 3A State Championships (3 Miles) 00:16:34, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Today was our state championship race. I got out pretty good at the start but I think I tensed up and wasn't relaxed enough because my shoulders and arms started cramping at about mile 2 which hasn't happened to me at all this season. I didn't have my best race and I know I could've done better, but I'll be back next year and will do better with a little experience on the state course now. Our team was state champions so that was awesome! I'm so glad that I can be on this team and run with these great guys!

Patagonia EVERlong Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 in the morning to Hidden Valley. 6.5 in the aftrnoon, we did 15 minutes tempo pace on the track. We took a little break after state but I felt good and I'm ready to get working again for Nike and Footlocker.

Adidas Liquid Ride Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 in the morning to the bridge. 6 easy out on the trails with some strides afterwards. Felt pretty good today.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 in the morning to The Spectrum. In the afternoon we did mile repeats on the track. My legs were way tired today for some reason so the last couple hurt way bad. It was a good push today though.

Adidas Liquid Ride Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 in the morning to Hidden Valley. In the afternoon we did our annual Halloween costume run. I didn't dress up because I was up late last night doing homework and didn't have time to put something together. 5 miles to Little Valley Park and back.

Adidas Liquid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Did our workout in the morning because there was something going on at the school in the afternoon. We did 8x400m with no rest between laps. We alternated our lap splits between 1:18 and 1:23. 3 in the afternoon out towards Hidden Valley on the trails.

Montrail Bajada Miles: 3.00Adidas Liquid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went up to the school and ran 6 miles along the ridge. Felt really good after a week of getting back into the workouts and getting ready for Nike and Footlocker.

Scarpa Spark Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

3 in the morning to Hidden Valley. 400m repeats in the afternoon at Little Valley Park. It was pretty cold for our workout today, it's starting to feel more like fall. Good workout today though and it was good to do some faster  repeats and get the legs going to start the week.

Adidas Liquid Ride Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 in the morning to the bridge, pretty cold! In the afternoon we did .5 mile warm up then 7 miles out on the trails.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

3 in the morning to The Spectrum. .5 mile warm up then the Michigan workout for the second time this season in the afternoon. Our times were a lot faster than last time, and I could feel it. The intervals on the track hurt, but I just focused on relaxing on the road miles and I felt pretty good. This was a good confidence booster going into the next couple races and onto track. These workouts on the track are getting me excited for the season! 

Adidas Liquid Ride Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to Hidden Valley. .5 mile warm up then 5 easy out on the trails. I was a little sore from the workout yesterday but not as bad as I expected.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 in the morning to the bridge. .5 mile warm up before our workout, 1000m repeats w/200m recovery jog. The legs were really tired today, I think it's just because it's been a week of some pretty tough workouts. 

Adidas Liquid Ride Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Kind of sat around all day and didn't really think I wanted to get out and run, but I was way glad that I did. 7 miles of just a nice and relaxed pace and I felt really good. First week over 60 miles for almost 2 months. It should be a good next few weeks of workouts before Nike and Footlocker. I'm feeling pretty good and I think I can do well if I keep running hard and taking care of things.

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 in the morning to Hidden Valley. 7.5 in the afternoon out on the trails.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 in the morning to the bridge. 400m repeats at Bloomington Hills Park in the afternoon w/ equal recovery. I felt pretty good, they were pretty fast today so it was a good push.

Adidas Liquid Ride Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 in the morning to The Spectrum. 6.5 easy out on the trails in the afternoon plus 4x200m finishes after w/ equal recovery.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning to Hidden Valley. In the afternoon we went over to Pine View to do a 2 mile race. It was a pretty good course and it felt like it was over pretty fast. There was a pretty good pack for the first mile (around 5:05 I think) and then it started to thin out. I can't remember my time but I think it was 10:34 or around there. It wasn't my best race but it wasn't bad. It was good to get a race in before Nike next week so I'll feel more prepared.

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Drove up to Sandy yesterday after the race to come watch my sister run in the Mountain Regionals in Ogden. Did 6 miles in the morning around my grandma's house and got kind of lost so I had to call my mom and have her come pick me up. I ended up being less than a quarter of a mile away from her house so it was pretty funny. Another 3 miles in the afternoon running around and watching the races. It was pretty sweet to watch all of those guys race. Got my picture with Kennedy Kithuka so that was pretty sweet too!

Adidas Liquid Ride Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles this morning around my grandma's house. 3 mile warm up then a 2 mile tempo (5:45, 5:35) then a 2 mile cool down. It went well, I didn't get lost this time so that was good! Calves were really tight on the cool down though.

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 in the morning to Hidden Valley. 400m grass repeats at Little Valley Park in the afternoon. 8 of them w/ equal recovery. I felt pretty good on them, it was a good push for today.

Adidas Liquid Ride Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 in the morning to the bridge. 6.5 easy in the afternoon w/8x100m barefoot striders afterwards. 

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to The Spectrum. In the afternoon we warmed up 2.5 miles and then did a 1600m time-trial. I kind of talked with Ben and Josh before and we were thinking about running the first few laps at 1:12 and then we would just go all out on the last lap, I just wanted to go sub 4:50 today. We started out good, 1:10 for lap 1. 1:12 for lap 2, I was surprised with how relaxed I felt. 1:12 for lap 3 and then I started to kick. 1:04 on the final lap for 4:38, a lot better than I expected to go! We had 9 guys go under 5 minutes today, pretty sweet! This got me way excited for track because we ran very well for running in trainers and not having really done any speedwork yet. Plus, a lot of us felt like we could've gone even faster today, myself included. This is very exciting and it'll be interesting to see what we are able to do when this track season rolls around in a few months! 4x200m controlled finishes w/equal recovery after the 1600, then a 1 mile cool down.

Adidas Liquid Ride Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 in the morning to Hidden Valley. No more running because of a long drive to Pheonix.

Adidas Liquid Ride Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

3 in the morning around our hotel in Pheonix. It was raining the whole time but it felt really good. We went to the Pheonix Museum of Natural History afterwards and it was pretty sweet! Another 3.5 at the course jog. Still raining so the course should be pretty gnarly tomorrow.

Adidas Liquid Ride Miles: 6.50
Race: Nike Southwest (3.107 Miles) 00:16:34, Place overall: 90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Fun race at the Nike Southwest Regionals today! The course was awesome. Way muddy and we crossed this little stream from all the rain yesterday a few times. I didn't run the best that I could have though. But I learned some stuff that will help me in a couple of weeks at Footlocker. I need to just get out to the front and run my guts out. Today I got off the line really good but didn't accelerate enough and got caught up so I basically wasted a good jump off the line. I need to take it out fast like I did today but not settle into my pace so early. I think that will help at Footlocker so I can stay up in the front pack. 

Adidas Liquid Ride Miles: 2.00
Comments
From Glory in the long run on Thu, Nov 28, 2013 at 01:22:24 from 65.130.153.8

Maybe mentally you need to be in the front pack, but that's only if you don't have faith in your running ability. The reality is, high school kids start out too fast, and waste so much in the first mile. If you have the mental capacity to bide your time, you can pass people in the 2nd and 3rd mile and more than make up for not being in the front pack at the beginning. It takes confidence in your abilities, but if you're feeling like you're holding back in the first mile, you can translate that into harder effort later on and I guarantee you'll do much better than if you try to be in the front pack and slow down later. Peace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

3 in the morning to Hidden Valley. 2.5 mile warm up then 8x500m hill repeats w/equal recovery and a 1 mile cool down in the afternoon. The repeats were supposed to be at a pretty hard pace. We eased into it a little and went hard for the first 5, then picked it up for the next 2, and all out on the last one. It was a good effort from all the guys today and we really pushed it. We will probably get a couple more hill workouts in in the next couple weeks to get ready for Footlocker. I'm excited to see what I can do in my last race of the season, last year I PRed on the 3 mile course so we'll see what happens this year!

#2 Nike Air Pegasus + 29 Miles: 3.00Adidas Liquid Ride Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning to the bridge. In the afternoon we did a .5 mile warm up then 5 easy on the trails with 8x100m strides after. Darian came down today so it was fun running with her again.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

This morning I met up with a few of the other guys out by Little Black Mountain. We did a 2 mile warm up, then our fartlek workout (1:1 2:2 3:3 3:3 2:2 1:1). We ended up going a little longer on the cool down to get our total mileage for the day. I felt pretty good, but my hands were freezing!

Adidas Liquid Ride Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

HAPPY THANKSGIVING!!! Did the mayor's loop this morning with Ben and Darian. Apparently there was a 5k/10k going on over there so we were being cheered on during our run, pretty funny! Ate a big lunch with family and then suffered the consequences a few ours later on a 3 mile run with Darian. So thankful for my family, the beautiful place I live, and the opportunity that I have to go out and run each day with all of the people that make my life worth living!

Adidas Liquid Ride Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Met up with some of the guys again this morning for our workout. We did a 2 mile warm up then 6x2:00 hard w/1:00 recovery. I felt pretty good for the first few but I think I'm still a little stuffed from yesterday because I felt pretty heavy on the last few and had a bad side ache. Did a long cool down because I have to work in the afternoon.

Adidas Liquid Ride Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 this morning on the Zen Trail before going to work. This definitely has to be one of my favorite trails down here! Went to the Running Center in the afternoon and got some new shorts for small business Saturday, pretty sweet! 

Scarpa Spark Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 in the morning to Hidden Valley. Warm up and coold down with 6xMcGruff's Hill repeats and 4x200m finishes in the middle. Gearing up for Footlocker, way excited!

Adidas Liquid Ride Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

3 in the morning to the bridge. 5.25 easy on the trails in the afternoon. Felt pretty good except for a slight pain in my knee at the start, but it went away after about a mile so that was good.

Adidas Liquid Ride Miles: 3.00Scarpa Spark Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fun 3 miles in the morning to The Spectrum. It snowed last night and it actually stuck to the ground, crazy right!? Took advantage of it and wrestled John and Ben in the snow and ended up with a handfull in my face. Warm up and cool down with a fun partner relay today. Laynee and I totally kicked trash! Really cold though, I didn't bring gloves so my hands were throbbing. I feel bad for people who live where it's this cold everyday during winter!

Adidas Liquid Ride Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 really cold miles in the morning to Hidden Valley. Long trip to California in the afternoon with the team. 3 more when we got to our hotel. So excited to race on Saturday!

Adidas Liquid Ride Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Left to the Footlocker course this morning to pick up our bibs and jog the course. Did some striders afterwards. It felt really good out there, the race tomorrow is going to be sweet! Went to the Santa Monica Pier later today and hung out on the beach a little bit. We saw Harrison Ford on the pier filming some commercial or something. Pretty cool! 

Adidas Liquid Ride Miles: 3.50
Race: Footlocker West Junior Boys 5k (3.107 Miles) 00:16:38, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.000.000.006.11

Got up early this morning and headed over to the course. Watched some races for a little bit then started warming up to get ready for my race. Jogged around at the starting line some more to stay warm and then lined up to race. The gun went off and I got off the line pretty good, when the course narrowed onto the trail I was probably somewhere between 30th and 40th place and just kept trying to move up when I could but still I stayed pretty relaxed. I think I crossed the first mile around 5:05 and then we hit the switchbacks. The uphills were pretty tough throughout the race but I could really catch my breath and relax again on the downhills. When we got down the hill I heard Coach say I was in 14th and I saw that I was still pretty close to the leader, probably within 10-15 seconds. Passed a few more runners going up poopout hill. Just kept trying to stay relaxed on the flat section behind that hill. When we got to resevoir hill with about half a mile left I made my push and moved into 3rd. I was able to hold onto that position and finished 3rd. Really good race for me and a confidence booster going into the track season. This is definitely one of my favorite courses too, I always seem to run well here. Coach told me later that I was 33rd overall in all the races, so hopefully I can keep things going and qualify for nationals next year. It's going to be tough but it's definitely something I want to work towards.

Long drive back home after the race. We got stuck in the gorge and had to spend the night on the bus. It ended up being around 18 hours on the bus drive, 12 hours stuck within 20 miles from St. George. Let's just say I'm glad to be home!

Adidas Liquid Ride Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"Active rest" this week, so no running. Just hiking, biking, swimming, etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy today with Darian. First time running for a couple of weeks so it was an interesting run.

Adidas Liquid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6 miles around Webb Hill today. Went and lifted weights with my dad yesterday so I was way sore on the run, my quads were dying on the downhills!

Scarpa Spark Miles: 6.50
Comments
From Holt on Tue, Dec 24, 2013 at 12:14:22 from 67.2.243.253

Don't even pretend you can lift with your dad!

From Kale Sharp on Tue, Dec 24, 2013 at 16:40:53 from 208.117.127.137

I've got the facebook pic to prove it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Merry Christmas! 5 easy later in the day with Darian. Finally decided to put a GPS watch on my Christmas list, so I got to play with that a little bit after my run, it's pretty cool having it track all your mile splits and stuff. 

Adidas Liquid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6 miles today. Did the Webb Hill loop again but from my house this time instead of from the school. My foot was hurting today for the last few miles so that was a bummer. Rolled it out with a golf ball to help it out a little bit but I might just need some new shoes too.

Adidas Liquid Ride Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went out for 5 miles later in the evening when I got off work. It's surprisingly warm at night once you get going. My foot wasn't hurting at all today so the golf ball helped a lot.

Adidas Liquid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Worked in the morning so I couldn't get out then, and I didn't end up going until about 6:00. I thought I was going to have sunlight for a little longer so I decided I would run from my house to the school, do the shortened ridge loop, then back home for 7 miles. But by the time I got to the school I could tell that I wouldn't have light for much longer. I thought about turning around and doing the rest on the road but I decided to just stick to my original plan. For the rest of the run until I got back on the road by Hidden Valley, I really couldn't see anything more than 30 feet in front of me, it was pretty sketchy! It all ended up good though and I felt surprisingly awesome on the run.

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Finally met up with some of the guys for the first time since footlocker to get our run in. 6 miles easy out on the trails.

Adidas Liquid Ride Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Met up with some of the guys again at the school and ran to Jake Powell's house and back. It seems like it's been at least a year since we've done that run. Did some striders when we got back for 6.5 total today.

Adidas Liquid Ride Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2126.430.000.005.352131.78
Nike Air Pegasus + 29 Miles: 464.70Brooks Launch Miles: 13.00#2 Nike Air Pegasus + 29 Miles: 456.27Montrail Bajada Miles: 453.60Patagonia EVERlong Miles: 150.00Adidas Liquid Ride Miles: 361.25Scarpa Spark Miles: 79.25
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