The Mongoose

UHSTCA Indoor 800m

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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.

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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
2319.000.000.000.002319.00
Adidas Liquid Ride Miles: 199.25Scarpa Spark Miles: 8.00Pearl Izumi EM Trail M 2 Miles: 71.50Adidas Adios 2 Miles: 516.95Saucony Kinvara 4 Miles: 265.00NB Fresh Foam 980 Miles: 325.50Nike Air Zoom Pegasus 31 Miles: 577.55Adidas Adizero Boston 5 Miles: 263.50Nike Zoom Wildhorse Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Did the same run from Saturday. About 2.5 miles into it I saw Sage a little bit ahead of me so I caught up wih him and ran with him for the rest of the way. 7 easy.

Adidas Liquid Ride Miles: 7.00
Comments
From on Thu, Jan 02, 2014 at 17:50:00 from 205.126.94.90

I love you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

First day back from break as a team. .5 mile warm up then 6 out on the trails with 8x100m strides afterwards.

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Worked in the afternoon so I had to do my run in the morning. Supposed to have done 6 but I thought it was only 5 so I'll have to go a mile longer tomorrow.

Adidas Liquid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went climbing for most of the day so didn't end up getting out until late. I was going to do 8 but my stomach was feeling really sick so I turned around after 2 miles to get at least some mileage for the day. 

Adidas Liquid Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

.5 mile warm up then 6 out on the trails with 8x100m strides afterwards. Felt really good today and I'm looking forward to a great track season. 

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles out past Navajo Dr. in Bloomington. We did a slight progression on the way back, nothing too fast. My bowels felt pretty explosive but it was still a good run.

Scarpa Spark Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Went out on the roads today towards the Arizona Strip then looped out around Little Valley. 7.75 miles easy plus the .5 mile warm up and 8x100m strides. It was a pretty good loop and I felt good.

Adidas Liquid Ride Miles: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Fun run out toward Witch Mountain today, what a blast! Probably one of the most fun runs that I've done in a while. Really nice weather outside today and I felt really good. 7 miles plus the .5 mile warm up.

Adidas Liquid Ride Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

On the road again today for our run. .5 mile warm up then we did the 6 mile Webb Hill loop. The pace was good and I felt great. 8x100m strides afterwards, super good stuff.

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 solo this morning. I love running with my team, but those solo runs are some of my favorites. It's sort of fun to just go out and run and think about whatever's on your mind without any distractions. Anywho, I wanted to try a new loop on the ridge just across from the ridge we usually run on for practice. It was pretty fun, but pretty rocky. It still was a great run and a good way to end this week of running. Now if only I didn't have to go work for the next 8 hours...

Adidas Liquid Ride Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

15 minute VO2 Max today for the first time this track season. 2.75 mile warm up then we hopped on the track and got started. I felt pretty flat today, but it's kind of what I expected without much hard mileage or speedwork since cross ended. I still ended up PRing so that was good. I'm excited to get started with track and get running fast again. Finished practice off with a 2 mile cool down and some plyometrics. 

Adidas Liquid Ride Miles: 7.50
Comments
From Blazin' Ben on Mon, Jan 13, 2014 at 21:59:04 from 174.23.183.58

Way to go man, you really lit up the finish on that Vo2 max, it was awesome!!! Keep up the good work!

From Kale Sharp on Mon, Jan 13, 2014 at 22:06:29 from 208.117.127.137

Thanks Ben, we are going to blow some minds this year!

From Joseph Buenning on Tue, Jan 14, 2014 at 18:52:04 from 209.33.229.200

Good job Kale! We're expecting okay things from you this season. Stay Dry. #teamdrytumbleweed

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy today. Stopped at 4 miles to help get a couple of kids get their truck out of the sand, which took quite a while. Pretty good run overall, even if it wasn't the funnest trail ever. Kept it arid in my biosphere. #teamdrytumbleweed

Adidas Liquid Ride Miles: 9.00
Comments
From Scott Sandberg on Wed, Jan 15, 2014 at 18:49:36 from 67.2.63.38

You're so dry all the cows around were giving evaporated milk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Today we went out to the Dixie Center to do our tempo run. We did about a 2.5 mile warm up, 15 minute tempo, and around 2 mile cool down. The pace wasn't super fast today, my breathing felt fine, but my legs felt pretty tired for some reason. Good workout.

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

.5 mile warm up on the track, then 6 miles easy on the trails with 8x100m strides afterwards. I felt pretty good.

Adidas Liquid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Today we did a 10 minute tabatta-style workout on the track. I felt pretty good for about the first 7 or so minutes, but after that my breathing was not as good as it usually is, and it seemed harder than it should've been. I really liked the style of the workout and I think that these types of workouts will really help to build my endurance as well as my finishing speed.

Adidas Liquid Ride Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Woke up this morning to go run the Zen trail and my throat felt pretty sore. Possibly why I didn't fell as well in the workout yesterday. I felt pretty good for the first half of the run, but the last 4 or 5 miles I felt like I was breathing through a straw and I was totally drained of all my energy. Felt like that for pretty much the rest of the day but I pounded the vitamin c so hopefully I'll get better soon.

Adidas Liquid Ride Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Still felt pretty sick today so I had to watch the team do the Kosmin test. It looks like a pretty killer workout, and I might do it on Wednesday depending on how well I'm feeling. I jogged easy around the track while they did their workout and warmed up and cooled down with them for 6.5 total today. The cold air sort of made my throat hurt worse.

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

About 8.5 out at Church Rocks today. It was a pretty fun trail and we saw some wild pantheras while we were on our run. I felt a lot better today, but I still felt a little sick though and was coughing for a while last night so I didn't get a lot of sleep and had to skip morning practice.

Adidas Liquid Ride Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I felt a little better today so I decided to try and do the workout. We did mile repeats and Coach told me to try and do two and see how I felt. I felt pretty good on the first two, nothing too fast though, so I hopped in with Josh and Ben on their last one and felt really good. We did 4x100m sprints on the track afterwards and those were pretty fun. Good workout today, and I think I might attempt to do the Kosmin test on Friday. I'm kind of nervous for it but I really want to see how far I can get.

Adidas Liquid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy in the morning to the Spectrum. I think I need to get some new road shoes soon.

6 miles easy on the trails with some striders afterwards. I was pretty tired today and my legs were hurting pretty bad which was weird for an easy run but it might be because yesterday was my first workout in a while.

Adidas Liquid Ride Miles: 3.00Pearl Izumi EM Trail M 2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Workout in the afternoon, McGruff repeats and some 200m progression run things. My legs were pretty tired but it was a good workout.

Adidas Liquid Ride Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles this morning by myself for the most part. I saw ran into Sage and ran with him for a couple miles before we went our separate ways. Good run, then climbing and working for the rest of the day. Good way to finish the week!

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

Drove over to the Dixie Center today for another tempo run. 3 mile warm up then 20 minutes tempo with about 1.5 miles cool down. Pretty good workout, but but I saw some things that I need to improve on. I think I got too tense about halfway through and dropped off pace a little so I need to focus on staying relaxed and keeping a good cadence throughout the entire workout or race without letting my form slip at all. 

Adidas Liquid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy this morning, I felt pretty good when I got warmed up. 7 miles in the afternoon over at the zen trail. Awesome trail and it will forever be one of my favorites. We kept it pretty easy and definitely dry, although Scotty did have some trouble repelling moisture if you know what I mean. Finally doing the Kosmin tomorrow, I just want to run super duper fast.

Adidas Liquid Ride Miles: 3.00Pearl Izumi EM Trail M 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 easy in the morning. My ankles and the lower part of my legs were pretty sore, I think it might just be from running on the rocky trail yesterday. It was alright though because in the afternoon during the workout on the track they weren't hurting. Coach had me do the Kosming test today (1:00 all-out, 3:00 recovery, 1:00 all-out, 2:00 recovery, 1:00 all-out, 1:00 recovery, and one more 1:00 all-out. Each time you start a 1:00 hard you start from where you ended the last 1:00 hard). It was a pretty killer workout, the last 100m of the last 1:00 my legs just didn't want to move! It was good though, and I guess there's some formula that calculates your predicted 1500/mile time based on how far you ran. I didn't see what my exact distance was but it should be around 1560-1570m, because I had about 30-40m to the finish. I don't know where that puts my time but maybe I'll update this when I figure it out. I finished the workout off with 4x200m finishes and 1 mile cool down. I found out that the shoes I ordered last week shipped yesterday so hopefully they can get here by the end of the week so I can run in them on Monday. Good day.

UPDATE: My final distance was 1564m which translates to about a 4:07 for 1500m or 4:25 for 1600m. Pretty happy with the result but there is still a lot to be done.

Adidas Liquid Ride Miles: 9.00
Comments
From Madsen on Thu, Jan 30, 2014 at 15:59:12 from 63.230.15.238

Well done

From Blazin' Ben on Thu, Jan 30, 2014 at 21:18:01 from 174.23.183.58

You animal!!! That's so sweet! You still owe me a quarter though...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 in the morning, still kind of hurting in that lower back of my calf. Nothing too bad but I still need to take care of it before it gets worse. My new shoes are almost here so hopefully they will help a little. Fun 4 mile Kenyan run in the afternoon, my legs felt a little better than they did in the morning. Afterwards Coach Thatcher talked to us about foam-rolling and nutrition. I think that along with the training and workouts, it'll be those little things that really determine how successful I am this year. 

Adidas Liquid Ride Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No morning practice today. In the afternoon we warmed up about 1.75 to Little Valley for some 200m hill repeats. I tend to like these short, quick repeats, and today was no exception. Awesome workout, and I felt great. When I got home, I saw that my new shoes had arrived so that was another awesome thing. I thought that since things were going awesomely today, why stop? So I decided to sit down and watch Prefontaine, an awesome movie. Awesome way to end the day, and now I'm going to get some awesome sleep so I can wake up in the morning for an awesome run. Awesome! 

Adidas Liquid Ride Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles this morning before going to help Coach's parents move some stuff into their new house. They were really nice and got lots of pizza for all of us. 

Adidas Liquid Ride Miles: 9.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

No morning practice today. In the afternoon we did some repeats on the track (4x200m, 2x400m, 1x600m, 1x400, 2x200). It felt good to do some quicker stuff today, but I could tell that my legs haven't quite adjusted to doing these quicker intervals because they were pretty flat towards the end of the workout. Good workout though.

2.5 1 1 .5 .25 .5 .5 1 

Adidas Adios 2 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I was up way late last night finishing up an essay so I had to skip out on morning practice today to get some extra sleep, pretty bummed out about that. In the afternoon we did 7 miles out on the Arizona strip. I felt pretty good but I need to roll out because I was a little tight in some areas.

Pearl Izumi EM Trail M 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

3 easy this morning, I kept thinking it was Tuesday for some reason.

In the afternoon we headed over to the Dixie Center again for another tempo run. 20 minutes again like last time. I made sure I was staying relaxed this time and it helped a ton. Very good workout for me today. I'm starting to kind of like these tempo runs, and I think that they're really going to build my endurance up for the mile.

 

Adidas Adios 2 Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 easy in the morning to the bridge. I rolled out last night and I think it helped a ton because my legs felt better even after yesterday's workout. Another 4 mile Kenyan run in the afternoon, I'm really liking these Kenyan runs. 

Adidas Adios 2 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles this morning before the drive up north for the UHSTCA Indoor Meet tomorrow. Good run, I did some 30 second pick ups on the way back to get some turnover and I felt great, although I overdressed a bit so it was a little warm. I don't really have a time I want to hit tomorrow, I just want to run hard and see how it goes.

Adidas Adios 2 Miles: 6.00
Race: UHSTCA Indoor 800m (0.5 Miles) 00:02:01, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Got to the oval around 8:10ish and just sat around for awhile. I tried not to think too much about my race so I wouldn't get too stressed about it. When I thought I had about 40 minutes until my race I went and warmed up a couple miles. The cooler weather actually felt pretty nice. When I got back they still hadn't even started the girls 800 yet so I still had about 30 minutes to go, so I just tried to stay loose but ended up running around a little bit trying to figure things out. Anyways, it was a pretty good race. There was a few things that I definitely could've done better, but in the end I can't really be mad with a 1 second PR in my season opener. Cooled down about 4.5 afterwards to get some extra mileage in. And in the spirit of these winter games get started up, I also went ice skating on the oval inside the track so that was pretty fun, and way harder than it looks on tv that's for sure. 

Adidas Adios 2 Miles: 6.50
Comments
From Nephi Eschler on Sun, Feb 09, 2014 at 22:03:14 from 209.33.192.7

Hey great race Kale! You almost had me there at the end :)I'm excited for some more epic races this season!

From Kale Sharp on Sun, Feb 09, 2014 at 22:08:11 from 208.117.127.137

Thanks Nephi, that was a fun race, good job! We're definitely going to have some fast races this year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 miles in the morning to Hidden Valley. We had an interesting conversation about the complexity of the female gender. Chloe tried to prove us wrong, but her argument only ended up proving our point. Chicks man, frick.

In the afternoon we did the Kosmin test again, but this time I did the 800m test instead of the 1500m test, which is basically the same thing but with two less 1 minute all outs. Coach had meetings during practice, so I don't know the exact distance, but if I had to make a rough estimate, I would say it was about 825-830m. If I'm right, I think it predicts my 800 time to be around 1:59ish. If that's accurate, it's pretty sweet if I can go sub-2 right now. I think it is, because I think that if I would have raced a little smarter on Saturday, I was capable of possibly running sub-2. I won't know though until track starts up, hopefully by then I can be running even faster.

 

Adidas Adios 2 Miles: 8.00
Comments
From Abel on Mon, Feb 10, 2014 at 21:02:24 from 174.23.113.181

Dang! Way to be. I was hoping you would do the 800 one the next time you did it. That's awesome, between you, myself, Nephi and Matt there are going to be some sick 800 races. Looking forward to it. Keep up the good work!

From Kale Sharp on Mon, Feb 10, 2014 at 21:26:38 from 208.117.127.137

Thanks Abel, the 800 looks like it's definitely going to be an intense and competitive race this year. Good job with your workout today, you killed it! And good luck in your time trial tomorrow!

From Joseph Buenning on Mon, Feb 10, 2014 at 22:13:14 from 209.33.229.187

G'job Kale

Whale whale whale

You win without fail

You're doing pretty good so don't drink beer like Nick Symmonds I guess

Word.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 easy this morning to the bridge. No interesting conversations today.

5.5 easy in the afternoon on the trails, I felt good. Mile repeats tomorrow I think so those should be pretty good.

Pearl Izumi EM Trail M 2 Miles: 5.50Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I had a pant-load of homework last night and didn't get to bed until pretty late so I was tired for my morning run. 3 easy to the Spectrum. 

During school I had some tests and stuff that were pretty stressful so it felt good to get running. 2 mile warm up, then 2x1600m and 3x300, with a 1 mile cool down. The 1600s were pretty tough for me. I hit my times but it was hard to find the pace and keep it consistent during the whole 1600m. The first one I started out a touch fast on the first lap but settled too much on the next two laps and had to speed up to hit my time. On the second one my first three laps were a little slow and I had to make up for it on the last lap. The 300s were good. Good workout for me today. Another Kenyan run tomorrow so that's exciting.

Adidas Adios 2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 in the morning to Hidden Valley. It's been pretty cold at first but I usually feel great once we get going a bit. 4.5 in the afternoon with the Kenyan run. I felt pretty good but I was a little sore from yesterday so I need to roll out a bit. Oh, and I got to lead plyombata today so that was pretty flippin sweet!

Adidas Adios 2 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

3 in the morning to the bridge. Power run over by Little Valley in the afternoon. We warmed up about 3.75 and then started the 2 mile power run. When we got going, it was a good push but I could tell we were going a little too relaxed so I tried to pick things up a bit. We came through the first mile a little slower than I thought we were going, so Josh, Ben, and I immediately bolted to try and make up for it on the second mile. We ended up right around where we were supposed to be so that was good. I really like this workout. I just need to figure out how to get that first mile on pace because it usually seems like we're a little too slow on the first mile and we're trying to make up for it on the second one. Still a good workout and a good day.

Adidas Adios 2 Miles: 10.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slept in a little bit and it felt really good. Then I got out and did 5 miles and kept it pretty easy. I felt great, so a good way to finish off the week.

Adidas Adios 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Workout this morning due to no school for the holiday. Felt like I had school anyways because I was doing homework for the rest of the day. Anyways, we were going to do mile repeats on the track, but there was a soccer game going on so we moved them to the road. 2.5 mile warm up out past the Spectrum, then we got into the repeats. The repeats were on a gradual downhill for the first and third, and back uphill for the second. The second one was the toughest for sure, it felt like it took a lot out of my legs. It was a good workout though and a good push. 1 mile back to the school where I did 4x300m. I was really drained on these for some reason, they felt harder than they usually do for the times that I was running. I think it was just the fact that it was in the morning though. Cooled down half a mile and Coach said to take the afternoon off so I did.

Adidas Adios 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I had to go work this afternoon because they were training us on some new schedule changes at Firehouse, so I did the afternoon run before school. 6 miles Webb Hill loop. It smelled rather skunkacious on the trail today. 3 miles after I got off work, I was a little tight at first but I felt pretty good. The new sandwiches were good, I like the turkey salsa verde one, and the sarachi beef one is pretty dang spicy.

Adidas Adios 2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 easy in the morning to the Spectrum. I accidentally slept through my alarm so I had to play catch-up to get up to the other guys. Pretty tired this morning. 

In the afternoon we did a 2 mile power run again but this time it was on the track. It was a little windy but I didn't think it would be too hard. Once we started though I realized that it was going to be a lot harder than I thought. Coach brought us through the first mile on pace and then paced us again for laps 6 and 7 and let us go on the last one. We ended up a little faster than our goal time, so it was a major confidence booster that we were able to hit our time in the not-so-perfect conditions. Great workout today and I'm looking forward to some easy mileage for the next couple of days.

Adidas Adios 2 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning trying to catch up with the guys again, I keep sleeping through my alarm!

5.5 in the afternoon out towards Sunriver. I felt good.

Pearl Izumi EM Trail M 2 Miles: 5.50Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 in the morning to the bridge. I was on time for morning practice for the first time this week so that was good.

4.5 miles in the afternoon, another easy Kenyan run, love these runs! 

Adidas Adios 2 Miles: 7.50
Race: Dogtown 9k (4.9 Miles) 00:27:52, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I signed up for the Dogtown 9k on Wednesday because Coach wanted us to sort of do it as a workout. I got there about 30 minutes early and warmed up for about 2 miles. It was really nice weather this morning so that was good. I ran with Matt from PV at the start and kept it pretty easy for about the first 2 miles and started to pick it up a bit. I got to the turn around and started to try and push it a little more. When we got back to the main road I thought we were supposed to go left but I was following the guy on the bike who was leading the race and he turned right. It turns out that he actually made a wrong turn so when I finished I was about .75 short of 9k. I felt bad for not running the full 9k so I talked to the race director about it and she said she would figure things out. It turns out that everyone was making that right turn for about 15 minutes after me, and I guess she figured that the first few runners to finish were far enough ahead of anyone else so we didn't get DQed or anything. I cooled down about 3 miles waiting for the 1/2 runners to come in. I wish I could've run the whole course, that part kind of bummed me out a little bit, but it was a fun race and a good day, I watched the USA indoor men's 3k after I got home. Pretty exciting race and pretty agressive running towards the end. Bernard Lagat and those guys are fun to watch!

Adidas Adios 2 Miles: 10.00
Comments
From Red Leader on Sun, Feb 23, 2014 at 14:56:18 from 74.211.21.36

Great effort!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Last night I started to get an itch in my throat and I knew a sickness was coming on, because that's generally the first sign for when I start to get sick. So I made sure to load up the vitamin c but it didn't help as much as I'd wanted it to. Woke up this morning and the itch was now pretty painful and my whole head just hurt. 3 miles easy and I started to feel a little better. 

In the afternoon I was a little better, but I was just plain tired. I felt like a dementor sucked all the happiness out of me and I was stiff as a board. 8.5 miles what should have been easy but totally drained me. Hopefully I can kick this soon because I hate not being able to run my best.

Adidas Adios 2 Miles: 11.50
Comments
From Blazin' Ben on Thu, Feb 27, 2014 at 13:13:39 from 205.126.95.62

Expecto Patronum!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

I was feeling really crappy last night and had a lot of schoolwork to do so I decided not to go to practice this morning. I felt a lot better when I got up but as school went on I just kept feeling worse and got more fatigued with each class period. This afternoon was supposed to be 1000m repeats but I knew that if I tried to do them I wouldn't be able to hit my times and would probably negatively affect me more than it would positively. So I just did the warm up and cool down and jogged around the track while the guys did their workout. Pretty bummed about missing a quality workout like this one, but I think I already hit the peak of my sickness and I should be better soon. This sickness has been pretty frustrating because every morning before I got sick I drank orange juice and took a multivitamin so I don't understand why I even got sick in the first place. Oh well.

Adidas Adios 2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I was still feeling pretty bad last night so I slept in to get some more sleep. I didn't feel a whole lot better when I woke up. At practice I ran 4 miles easy, but it felt hard. It was hard to breathe. 

Adidas Adios 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

No morning practice again today. I slept in to get some extra sleep so I can get over this sickness faster. In the afternoon I felt okay enough to go the full mileage with the guys so 7 easy out on the trails. Still kind of hard to breathe but I can tell that it's getting better. My nose was pretty stuffed up too. Some more easy mileage tomorrow and hopefully I will be able to do the power run on Saturday.

Adidas Adios 2 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Coach moved the afternoon practice Kenyan run to this morning. I was planning on going but I kept waking up throughout the night and would have these kind of cough-attack things, so I tried to get as much sleep as I could and did the run after school instead. I actually felt pretty good for probably the first time this week which is a good sign going into tomorrow's workout. I'm pretty bummed that I missed some quality mileage this week due to being sick, but that means that I'm going to have to work really hard these next couple of weeks in order to catch up to where I'm supposed to be. One thing that this sickness actually helped me with was that it got me back into the groove of taking care of myself the best that I can. I went to bed at a pretty good time everyday this week, started taking a water bottle to school again, and made sure that I was taking my vitamin everyday. I think these little things will really propel me forward this season and avoid injury or another sickness if I'm able to be consistent with them.

Adidas Adios 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

I warmed up 2 miles before starting the 2 mile power run. The power run didn't go exactly as planned, I was a little slow on my times, but it's kind of what I expected after missing a whole week of workouts and being sick. Finished the run with a 5.7 mile cool down. I felt pretty good for most of the run so I know I'll be able to get the workouts done next week. Big week before the first meet on Friday. Excited to see what I can do.

Adidas Adios 2 Miles: 9.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Returned to morning practices for the first time since last Monday, I felt very good. John is still set on beating me in the 800. That's really all there is to say about that.

Tough workout in the afternoon. Intervals on the track: 1x600, 3x400, 2x300, 4x200. The times were really fast, definitely the fastest workout we've done this season. We had a bit longer recovery, although it didn't feel like my heartrate was going down at all in between reps. Pretty tough stuff. Coach said it was supposed to shock the system, and let me tell you, it probably sent over 9000 volts through my system. Good workout.  

Adidas Adios 2 Miles: 9.75
Comments
From Red Leader on Wed, Mar 05, 2014 at 19:54:16 from 74.211.21.36

Hey Kale is John like 800 speed or 2 mile speed for one? And good luck this week.

From Kale Sharp on Thu, Mar 06, 2014 at 08:42:52 from 205.126.94.43

We don't really know what he is honestly, haha. Coach kind of wants him to do the 2 mile but he wants to beat me in the 800. I guess we'll see though. And good luck to you too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy in the morning to the bridge. 7 in the afternoon out on the Arizona strip. My legs felt pretty tired from yesterdays workout. Also my foot was starting to hurt a little but I went home and massaged it with a golf ball. 

Pearl Izumi EM Trail M 2 Miles: 7.00Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 miles to the spectrum in the morning. 20 minute tempo in the afternoon out by the Dixie Center. My legs felt pretty flat, probably still from Monday's workout, but it was still a pretty good workout.

Adidas Adios 2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to Hidden Valley. In the afternoon we did an easy Kenyan run and some 200m finishes to get ready for the meet tomorrow. Pretty excited to finally get out and race again!

Adidas Adios 2 Miles: 8.50
Comments
From Blazin' Ben on Thu, Mar 06, 2014 at 21:52:37 from 65.130.185.201

I'm going under 7 minutes the last mile, and I dare anyone to stay with me!!!

From Kale Sharp on Thu, Mar 06, 2014 at 22:42:51 from 208.117.127.137

Shteve! If I was your neighbor, I would sink you are crazy German woman.

Race: Hurricane All-Comers (0.5 Miles) 00:02:10, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 miles in the morning to the bridge.

First meet of the season in Hurricane today. Super windy when we got there and it never really died down. I was doing the 800 and the 4x400, but we decided to scratch the 4x400 because the meet was going pretty slow and we didn't want to stay that long. I sat around for a bit then watched the 1600. After they got done, Coach told me to just go do the workout with them right now, I might as well because I wasn't going to race for another 2 hours. The workout wasn't anything really hard, just 2 miles at sort of an up-tempo pace, nothing way fast. Before my race I did anothe 2 mile warm up and some strides. The race went alright. The pace went out pretty slow, and I tried to make my move on the back stretch of the 2nd lap but got slammed by the wind, so I sat for another 100m and kicked the last 200m and finished in 2nd. I don't know what my time was, but I wasn't really concerned about running a fast time today considering the conditions, I just wanted to run for place. Hopefully it's not as windy when we go back in a couple weeks. Cooled down 2 miles afterwards.

Adidas Adios 2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles this morning out on the trails with Darian, the weather was awesome! Car wash in the afternoon and I got toasted like a roasted cheeser so that kind of sucked. Pretty good week of running, but lots to improve on these next couple of weeks.

Adidas Adios 2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

2 mile warm up then a fartlek workout, 10x1:00 hard w/equal recovery. Cooled down to get to 7. After that I went and ran with the McPhies and Dallin to get our afternoon run done, 3 miles easy. I felt pretty good for the whole run. We saw a dog eating a bunch of ramen noodles all over the road so that was pretty interesting. They must've fallen out of the back of someone's car or something. However it happened, there's a college student somewhere in St. George that is starving because of it.

Adidas Adios 2 Miles: 10.50
Comments
From Joseph Buenning on Tue, Mar 11, 2014 at 15:12:29 from 174.232.136.92

Was it dry ramen or moist Ramen. Details mane.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 total today. I was supposed to split it into a morning and afternoon run, but I had to do it all in the morning because I'm going to be busy this afternoon. I went up on the ridge and looped around. It was really nice this morning. Did a little plyombata after and cornstretched to finish it off.

Adidas Adios 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Met up with the team for another fartlek run this morning. 2 mile warm up before the pyramid workout, 1,2,3,4,4,3,2,1 hard w/ equal recovery. The two 4s and the last 3 were probably the hardest out of the whole workout. It was a good push for me today. After the run I did about 6 hours of homework, and I'm not even halfway done. Flippin' teachers, it's spring BREAK.

Adidas Adios 2 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

UVU was passing through on their way to California today so I ran with Darian and some of the other girls on her team. They're pretty boring, they don't talk very much.

Adidas Adios 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Met up at the high school for our workout this morning. .5 on the track then we ran out 3.5 on River Road towards the Arizona strip and did our workout on the way back. 10x:30 pick ups on the way back w/equal recovery. Nothing too hard, just a quick workout to get some turnover in the legs. I felt good and focused on relaxing and running smooth while still pushing and going fast. 2 mile cool down back to the school and then another 3 miles to get in the total mileage for the day.

Adidas Adios 2 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles before work this morning. Suprisingly warm with how cool it's been these past few mornings. Good run to finish off the week, it's been a good break and now I'm ready to get geared up for the meet next weekend.

Adidas Adios 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

3 this morning. I had a few aches and pains at the start but that's normal for the first morning run of the week. Other than that I felt great. 

7.25 total in the afternoon (2.5 mile warm up, 2x1200m w/400m recovery jog, 2x800m w/ 200m recovery jog, 2x200m w/200m recovery jog, 1 mile cool down). The times weren't crazy fast but the wind made it pretty rough which made for a tougher workout. I was still able to push through it and the only time I was off on was the second 1200m. It was a good workout even with the wind. Pretty crazy though and hopefully it isn't so bad on Friday!

Adidas Adios 2 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning to the bridge, a little sore from the workout yesterday but not too bad. 

6 in the afternoon on the trails over in chukawalla. I've never done this one before so it was fun to try something new. The trail was pretty cool but it was way sandy in some parts.

Pearl Izumi EM Trail M 2 Miles: 6.00Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 in the morning to the spectrum. Felt fine.

7 total in the afternoon (2.5 mile warm up, 2x200m, 1x800m, 1x600m, 1x400m, 1x300m, 1 mile cool down). It was a pretty short but high intensity workout. It was good to do some fast stuff though. Tough workout but I felt like I did pretty good. Easy day tomorrow then race on Friday!

Adidas Adios 2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 miles in the morning with the team. I don't know why, but this week has been colder in the morning than it usually is, I had to throw a hoodie on over my longsleeve shirt today.

In the afternoon we did an easy 3.5 miles to the spectrum plus 4x200m finishes on the track because of the meet this weekend. I felt good, a little tight from the workout yesterday but after stretching again and rolling out tonight I should be good for tomorrow. Running the 1600 tomorrow so we'll see how that goes.

Adidas Adios 2 Miles: 7.50
Race: Hurricane Invitational (1 Miles) 00:04:33, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 3 in the morning.

Hurricane Invite in the afternoon. Warmed up and then raced the 1600. I felt like I got out good and ran a pretty good race, but there was some things that I definitely could have done better. Lots to work on this season. Cooled down afterwards. 

Adidas Adios 2 Miles: 7.00
Comments
From Joseph Buenning on Fri, Mar 21, 2014 at 23:57:04 from 209.33.229.154

Great job Kale!

Race: Hurricane Invitational (0.5 Miles) 00:02:02, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warmed up and then ran the 800. A pretty good headwind on the backstretch like there was 2 weeks ago but not quite as bad today. Got out fine and tucked in behind Bryan and a runner from Wasatch. I didn't have much left in the tank the last 200 so I got passed by a few runners. I know what I did wrong so it was a good learning race. Still have a lot to improve on, but overall a pretty good weekend. Hopefully next week will be a little better now that I've raced and know what to work on. Cooled down a little before I left and then ran a little more when I got home to get the total mileage for the day.

Adidas Adios 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

3 miles in the morning, felt fine. Workout in the afternoon didn't go so well, but there's no use in really reporting that. It was a good motivator workout though, and I realized that I need to be doing the little things outside of practice in order to be able to hammer the workouts. Also, I got my ACT score in the mail today. I didn't do as well as I wanted, but I'm not too bummed out because I didn't really study at all. I know that I can do a lot better if I just get the chance to study, but that's the hardest part: finding the time to study for the ACT when I'm not doing other homework or running or working. Sometimes I think I might just have a little too much on my plate. 

Adidas Adios 2 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 miles in the morning, pretty much the same old same old. Something funny probably happened but I can't remember it. It's too early at that time for me to remember anything.

Before afternoon practice we had a team meeting about uniforms rules and stuff. There are some pretty stingey rules when it comes to team relays and stuff like that! Anyways, after that we did 7 miles on the Arizona strip, pretty hot today. Tough workout tomorrow so I made sure to drink plenty of water after practice and rolled out so I can kill it tomorrow.

 

Pearl Izumi EM Trail M 2 Miles: 7.00Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 miles to the spectrum...yep.

Super windy and rainy in the afternoon! But no lightning so we were still out running. I was going to have a fast 800 workout today but Coach had me run with the 3200 guys and we did 12x400s. We didn't really have times to hit with the rain/wind and all, so we just based it off of effort. Ben, Josh, Rex, and I worked out a pretty good rotation so each of us would lead an equal amout of times. Good workout, much better than Monday, and always fun to run in the rain!

Adidas Adios 2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Tres millas en la mañana a Hidden Valley. 

3 mile Kenyan run in the afternoon, felt long today for some reason. 4x200m finishes afterwards. Ready to do some fast stuff tomorrow.

Adidas Adios 2 Miles: 7.50
Race: Pine View Invitational (1 Miles) 00:04:26, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 miles in the morning to the bridge. Josh and John started about 30 seconds after us and pretty much stayed that distance for the entire 3 miles. Pretty funny because Ben totally called that they wouldn't catch up to us, even though we were going like 9 minute pace.

Raced the 1600 at Pine View in the afternoon. Josh, Ben, and I jammed out to some 95.9 on the way over so that was pretty fun. When we got there we found out that we weren't in the fast heat, so we were pretty bummed. But we found out that we were still in the next fastest heat with a lot of good 3A runners, so we were pretty pumped again. Warmed up 2 miles and got down just in time to get our spikes on and do a few strides. I was lined up the closest to the inside on the second stagger, I really like that waterfall stagger! Anyways, I got out good and ran a good first lap, but let Byron and Garret gain to much space on me in the second lap. I need to stop doing that, and start being more aggressive with holding my position. I think I let too many people just cut in front of me, and they just slowed me down. I finished hard and took 4th in my heat. After I went through the finish chute and gave them my sticker I looked up at the clock (which was still going) and it was at 4:33! I was way surprised because I didn't think I would have a fast time, and felt like I still had too much left in the tank. My official time was 4:26.84 which was an awesome PR for me, almost 7 seconds! Hopefully I can carry some of that momentum into the 800 tomorrow and have another good race. Cooled down 2 miles afterwards with the team and some of the guys from Hurricane, what a cool bunch of runners!   

Adidas Adios 2 Miles: 7.00
Comments
From Scott Sandberg on Fri, Mar 28, 2014 at 22:44:55 from 174.19.53.126

Nice race Kale! Every day without fail, you open your sails, and the dry winds push you past your competition at last. #drhyme

From Kale Sharp on Fri, Mar 28, 2014 at 23:06:48 from 208.117.127.137

Thanks Scotty, nice #drhyme!!!

Race: Pine View Invitational (0.5 Miles) 00:01:59, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got up around 8 to go watch the 3200 guys. Pretty sweet race, they all koala-fied! Well after that I just sat around for awhile until they called the boys 800 to the bullpen. I made it into he seeded race today so that was good. I warmed up 2 miles and got my spikes to go down on the field. They did the stagger start again so that was awesome. I got out really good in my lane but when I cut in I couldn't really get to lane 1 and I pretty much stayed in lanes 2-3 for the first lap and the backstretch on the second lap. I finished strong, but I think I could've run a whole second faster if I was able to get better position. Also I still need to be more aggressive with my position. Cooled down 3 miles and then did stuff for preference for the rest of the day. Between the dance and the meet, I'd say it was a pretty good weekend.

Adidas Adios 2 Miles: 5.50
Comments
From Madsen on Sun, Mar 30, 2014 at 20:37:21 from 74.211.20.68

What was your 400 split? Nice race Kale!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 miles in the morning. Pretty cold this morning.

8 total for our workout in the afternoon (2 mile warm up, 1x1600, 4x800, 3x300, 2x150, 1 mile cool down). I felt good, it was a little windy but we still hit our times. It was a good push and a good workout. Ice bath afterwards, but it's more like a hot tub when Laynee and Rachel are in it. (; haha

Adidas Adios 2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 in the morning. 7 in the afternoon on the trails behind the school.

Pearl Izumi EM Trail M 2 Miles: 7.00Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 in the morning. 7.5 total for the workout in the afternoon (2 mile warm up, 2x200, 1x800, 1x600, 1x400, 1x300, 1x250, 1x200, 1x100). Fast times for the workout, but it was pretty windy so I was off on the 800 and 600 because I got out of it mentally, but I snapped back into it for the rest of the reps and hopped in with Josh and Ben on their 250, 200, and 100. I didn't think this was a very good workout for me today, but I know that I will do better.

Adidas Adios 2 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning. 5.5 in the afternoon, Kenyan run with 4x200m finishes. 

Adidas Adios 2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

3 in the morning. 3 miles in the afternoon, raced the 400, then cooled down a little bit to get to 4. It was weird running the 400 again, I ran 54.58, but I think I could do a lot better with a little more 400 training, but I'm not worried about it because I don't think I'll be running the open 400 at region or state.

Adidas Adios 2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did the 800 leg in the medley today and the 4x4. 6 total with the warm up and cool down. We qualified for state in the medley but we were pretty off on the 4x4. I think I had an alright split in both races, but it's weird doing relays.

Adidas Adios 2 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

3 miles to Hidden Valley this morning, Monday mornings are always the hardest to get up on. 

Workout in the afternoon was 2 mile warm up, 4x200, 3x600, 2x300, 1 mile cool down. It was pretty hot out today, I think it hit 80+ degrees. I drank a lot of water during school, and the temperature didn't bother me much so that was good. I hit my times for the 200s and the first 600, but the next two 600s were fast, 29 second 200 pace, and I was a couple seconds off on both of those. After the last 600 my legs felt like jello, I hit the first 300 on pace, but my legs were trashed after that and I was about a second off on the last one. Overall a really good killer workout, and a good confidence booster. I can feel myself getting stronger! 

Adidas Adios 2 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 miles in the morning. In the afternoon we drove over to the Panther Relays and it was a blast. My legs were pretty trashed from the workout yesterday though. 2 mile warm up, then I got about 2.5 miles in doing relays and jogging around in between, and cooled down a little bit afterwards. It was a way fun meet, and it's good to do something like this about midway through the season just to have a little fun and not stress about things.

Adidas Adios 2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 miles in the morning. In the afternoon we did 6.5 easy. My hamstrings were really tight from Monday and yesterday. I'll have to roll out tonight. 

Pearl Izumi EM Trail M 2 Miles: 6.50Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 miles in the morning. Pre-meet in the afternoon. 3.5 miles easy plus 4x200m finishes. I felt good by my hamstrings are still pretty tight.

Adidas Adios 2 Miles: 7.50
Race: Dixie Invitational (1 Miles) 00:04:26, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

No morning run today, it felt good to sleep in. Dixie Invite in the afternoon, I ran the 1600 today. Well, I started to warm up with the guys and about a quarter mile out I realized that I didn't have the right shoes on (I was wearing my old Pegasuses to school and I forgot to change into my current trainers!), so we went back to the school and I got the right ones. My legs felt a little tired, and my hamstrings were still a little tight, but they felt better after the warm up. Anyways, they packed our heat and there was 3 runners per lane so that was pretty dumb, but I got out good both times (on the first one the kid next to me tripped). I didn't really want to lead though, so I let the Ogden guys take it out, but we were pretty slow through 400, 1:09-10 I think. We picked it up on the second lap, 2:16 (1:06-7), slow, but we were back on pace. I'm not sure what the split was for my third or fourth laps, but I think I finished pretty strong. I PRed by like .2 seconds, not as fast as I was hoping for, but still alright for the way things went out.

Adidas Adios 2 Miles: 4.00
Race: Dixie Invitational (0.5 Miles) 00:01:58, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Warmed up 2 miles before my race. I got out good, they did the alley start again which was good, but I got sort of boxed in on the backstretch. Towards the end of the first lap I just decided to go for it, so I surged to the front and basically just kicked from there. With 200 left I felt Nephi coming up on me, so I made another surge and was able to hold him off and got my first varsity meet win ever so that was awesome. Then I anchored our 4x4 team and we won by a hair! Pretty awesome weekend, got some PRs and had a lot of fun! 

Adidas Adios 2 Miles: 5.50
Comments
From Blazin' Ben on Sun, Apr 13, 2014 at 09:39:33 from 174.23.169.49

Pisiform Kale that he is super fast and running great!

From Can-run Brown on Mon, Apr 14, 2014 at 22:25:12 from 67.2.128.12

Great Race. Your turnover was outstanding.

From Kale Sharp on Mon, Apr 14, 2014 at 23:55:29 from 208.117.127.137

Thanks Ben and Cameron!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 in the morning. Early out in the afternoon so that was great. 6.5 miles after school, my calf was pretty tight.

Pearl Izumi EM Trail M 2 Miles: 6.50Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning. In the afternoon I was going to do 8-12x400s in spikes at 3200 pace to get ready for Thursday but I only did 4 because my calf was really starting to hurt, so I just got back into my trainers and jogged around the track until the other guys finished up. Pretty frustrating to have to drop out of a workout when I've been healthy all season, but I'd rather ease it back a little bit than make it worse and have to be out for longer. 

Adidas Adios 2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 miles in the morning. 5.5 in the afternoon, calf's still hurting a little bit, but it feels better than yesterday.

Adidas Adios 2 Miles: 8.50
Race: Snow Canyon Invitational (2 Miles) 00:09:59, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Had a bunch of homework last night so I had to skip morning practice this morning. In the afternoon I ran the 3200 at Snow Canyon. I was a little nervous because by calf/shin was hurting a little bit during school, but I started to jog on it and it felt fine. I did about a 3 mile warm up and then raced. I just wanted to qualify for state (9:58.22), but man that is a tough race! We crossed the 1600 at 5:00, pretty much right on pace, but the next mile was tough. I ended up going 9:59.00, so I just barely missed it. I think I could've fought just a little harder for that 1 second, so I was pretty bummed about that, but oh well. I think I did pretty good considering the 3200 isn't really my race and it was my first time ever running it. My calf felt fine so that was good. Then I went to the Thatcher's and Micah opened his mission call, he is going to Novosibirsk, Russia, which we found out is the coldest sufficiently populated city in the world! 

Adidas Adios 2 Miles: 7.00
Comments
From Conner Mantz on Sat, Apr 19, 2014 at 16:26:51 from 67.2.145.177

Great job running your first(?) 3200m. Keep it up, and run the 3200m again, I know it isn't your favorite race. You can get that state qualifying, you're only .03 seconds off per hundred!

From Kale Sharp on Sun, Apr 20, 2014 at 11:07:44 from 208.117.127.137

Thanks Conner, yeah I'd love to run it again to try and qualify, but I don't think I'm racing again until BYU. Maybe I'll have to try it out more next year. Great job with your racing, keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Around 6 miles on the trails this morning, perfect weather. I felt pretty good, and my calf wasn't hurting me at all so that was good. I'll probably go to the running center later today to try and get some new trainers because my current ones are starting to get worn out and might be what was causing my shin to hurt a little bit.

Adidas Adios 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Met up with some of the guys and we headed out towards the Arizona strip to do our 2 mile power run. Our pace was supposed to be 35 seconds slower than our mile pace, so I was supposed to hit 5:02 per mile. I knew that this was going to he hard though, seeing as I only ran 5 seconds faster than this in the race on Thursday. The first mile was about 10 seconds slow, but it still felt hard. The next mile was about the same pace and it hurt. I should pushed through it but I think I'm just a little tired from Thursday. Overall an okay week, my calf doesn't hurt at all anymore so that's good. Next week will be a good week and then BYU the next week. Should be a good race!

Saucony Kinvara 4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Met up with the guys again for our run. 7 miles out in the trails with 8x100m strides afterwards. It was fun and we kept it easy. It's too bad that this break has to come to an end, I was really liking this no-school thing. Oh well. I'm ready to rock this week and gain some momentum going into BYU. Hopefully by then I will still have a top 15 time in the 800 so I can run in the golden hour. It's going to be close.

Adidas Adios 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

3 miles in the morning. In the afternoon we were supposed to do a workout with some 1000s, but due to the crazy winds, Coach decided today would be a good day for our 200s competition. Every year we do a 200s competition, and Coach gives us all splits to hit and we do as many as we can at that split or faster with a 200m recovery between each rep and a 3 minute drink break between each set of 8 reps. Me, Josh, Rex, and Ben all had 33s for our splits, but I think we hit 31s and 32s most of the time. Coach stopped us at 36 because we wouldn't quit and it was getting late, so now we get some prize or something. I was pretty happy because I was about to die anyways. 9 miles on the track for the workout, pretty insane!

Saucony Kinvara 4 Miles: 14.25
Comments
From By-run on Wed, Apr 23, 2014 at 21:02:04 from 209.33.233.132

Nice! Yeah those get dang tough after a bunch of em. Pretty impressive!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Super tight this morning from yesterdays workout! 5 miles easy in the afternoon, still pretty tight. I'm getting a massage tonight so hopefully that will help out. I rolled out and stretched last night so I think I could have felt a lot worse today but I'm glad I didn't. 

Saucony Kinvara 4 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning. 6 miles out on the trails in the afternoon, ankle was hurting a little bit, but I felt pretty good from the massage yesterday.

Adidas Adios 2 Miles: 6.00Saucony Kinvara 4 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Did the workout in the morning to avoid the afternoon winds. The workout didn't go to well for me, I was supposed do 6x400 @ 58-60 seconds and 2x300 @ 43 seconds, but my legs were unusually trashed for some reason. I just wasn't able to hit my times. We lucked out though because it was super windy in the afternoon. 4 miles easy.

Saucony Kinvara 4 Miles: 9.50
Comments
From Blazin' Ben on Sun, Apr 27, 2014 at 20:54:30 from 174.23.169.49

Maybe because we ran 36 200s on Tuesday...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles this morning with some of the guys that didn't go up to Richfield. We were going to go up to Pine Valley, but the weather up there looked pretty crappy, so we just ran on a trail out by the dam road. It was actually a pretty sweet trail, I'll have to go back out there sometime. It was pretty cold at the start but it warmed up quite a bit. We went out 5 miles on the trail, and on the way back we did a fartlek, 5:2 4:2 3:1 2:1 1:1. I felt pretty good, still hurting in my ankle a little bit though. Hopefully the rest over the rest of the weekend will help a little bit. Good workout and a good way to end the week.

Saucony Kinvara 4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Good 3 miles this morning. I can't remember specifically what we were talking about, but I remember laughing a lot. Always good to start the day off running with some of your buds.

Early out at school so that was grand. The workout after school went pretty good. We did a 2 mile warm up, then I did 2x200 at :33 to sort of get the legs going, then 2x200 at :29 to get the pace down for the other splits. After that was a 600 at 1:27 (I was a couple seconds off on this one, 1:29-30), then a 400 at :58, a 300 at :43, and a 200 at :28, with 1 mile cool down. Pretty good workout today, and a good workout going into BYU this weekend. I feel good and I'm hoping for a fast time on Saturday.

Saucony Kinvara 4 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 miles this morning. Before my run I checked the entries to BYU on runnercard and I had the 11th fastest time in the 800, which puts me in the golden hour I think. If I am, that is going to be a sweet race!

In the afternoon I did 6.5 miles easy with 8x100m barefoot strides on the turf. I'm super excited for this weekend and I hope that I will be able to get out and race well and be one step closer to Brigham's record. 

Saucony Kinvara 4 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Spectrum Wednesday in the morning. In the afternoon we did sort of a shorter workout but high intensity. 2.5 mile warm up, 2x400, 3x300, 1x200, 1 mile cool down. I felt good, I hit my times even with the little bit of wind so that was good. Ice bath afterwards and  I feel great. 

Saucony Kinvara 4 Miles: 9.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had to get up about an hour earlier today to get my morning run in because I had an AP review at the high school. Super tired for the rest of the day. The bus ride to Provo was long because we had bus malfunctions on two different buses about a half an hour away from St George, but fortunately the third one they sent out worked. 3 miles in Nephi in our way up. 

Saucony Kinvara 4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Watched some races then went out for a short run, 4 miles easy with some strides. I felt really good. 

Saucony Kinvara 4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Weird race, I felt tired on the warm up but I didn't think anything of it. I got out fine, and felt good through 600m, but after that I felt like I ran into a wall, when I'm usually kicking here. Kind of a sucky race but I'm looking forward to region and state.

Saucony Kinvara 4 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Had another AP review this morning so I had to do my run earlier. In the afternoon we did a latter workout. I was really tired today, probably from the review in the morning, so it wasn't the greatest workout, but I tried to finish strong. 

Saucony Kinvara 4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 easy in the morning. Pre race the same as usual. 3 miles easy w/ 4x200m finishes on the track. 

Saucony Kinvara 4 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had an AP US HIstory review in the morning at 6:30 and had the AP Calculus test at 7:30, so I thought it would be better if I didn't run in the morning and got a little extra rest. The test was long, and we didn't actually start testing until 9, and we didn't get done until about 12:30. I felt pretty good about the test though. After that I went home to get my stuff and got back up to the high school around 2:30 to leave to Hurricane. I raced the mile and it didn't go very well. I just wasn't mentally or physically prepared to race. I was planning on redeeming myself later in the medley 800, but our team got disqualified because we dropped the handoff at 200m, so I just did 8x100m strides on the turf and cooled down a bit before going home.

Saucony Kinvara 4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

No AP review so I went to morning practice. Just me and Coach today. Second day of region in the afternoon. I did the 800 today, and it went a little better than the mile yesterday. I think I made some tactical mistakes, but did alright considering how I was feeling. I PRed by a tenth of a second, but I still feel like I could have done a lot better. A little after the 800, everyone started to get together in the middle of the field for a dance party thing so I went over there. I went in the circle and took my shirt off to do a funny dance, and then put it back on and got out of the circle. We were all laughing at it, but then one of the coaches from another team came over and told me I was DQed for taking my shirt off inside the track and I couldn't run anything for the rest of the night. That was kind of a bummer, but I wasn't running anything else so it was alright. It was pretty dumb, but I knew the rule so it was pretty dumb of me to do that. We still won region by over 100 points so the coaches weren't upset at all so I was pretty lucky. 

Saucony Kinvara 4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Stayed up probably later than I have all year last night doing homework, that sucked. But luckily we didn't have morning practice and I decided to skip the AP review because I was dead after everything. In the afternoon we just did 3.5 miles easy so that was pretty good. I felt good today except for a little tightness in my tibialis anterior. It's not hurting the bone at all, but it feels tight whenever I flex or stretch it. 

Saucony Kinvara 4 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

We drove up to Cedar today to get a good workout in up at elevation. We ran on SUU's track so that was pretty cool. The workout was pretty tough, 8x400m at a little faster than mile pace w/2 min. recovery, then 2x300m and 2x150m finishes. It was a good workout, and I felt pretty lightheaded after. My shin wasn't bothering me during the workout, but it was still tight afterwards. It still isn't hurting the bone, so I'm hoping some rolling out and icing will do the trick. 

It was a pretty stressful week with school and region and everything, but I'm pretty much done with the stressful stuff and now I can focus on doing my best at state. I'm really excited to go up there and race and have fun! 

Saucony Kinvara 4 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

3 miles in the morning. A little colder than usual today but it felt nice. 

Last workout before state in the afternoon. We did 400, 300, 200, 150, 100, 50 on the track with 100m cool down in between. Coach said to treat them like we were finishing a race. I hit 58, 44, 27 on the 400, 300, and 200, but didn't time the others. I didn't feel like I was going very fast to hit those times which was good. And we got to start from the blocks on the 100, that was fun. I felt like Usaine Bolt.

Saucony Kinvara 4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Last morning practice, then 3 more miles in the afternoon w/4x200 finishes.

Saucony Kinvara 4 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Drove up to Provo today with the team. We watched some movies so that was fun. 3 miles when we got up there. Tired from the drive.

Saucony Kinvara 4 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles this morning on the Provo River trail. Afterwards, we just had a fun, relaxing day. We went to UVU and watched the 10k races, then we went to the mall and watched Captain America 2, which has to be the best marvel movie so far. 

Saucony Kinvara 4 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Day 1 of state. I didn't get a lot of sleep last night because I kept waking up a lot. I warmed up and got ready for the 1600. The race didn't go as well as planned. I stuck right behind Bryan and Garrett for the first lap, then Bryan surged and I couldn't go with them, so I ended up leading the chase pack for the next 2 laps and didn't feel strong on the final lap at all. After that I went back to the hotel and rested for a little bit before the medley. In the medley my legs felt like trash and I got the baton in second and finished in sixth so that sucked. I cooled down a little bit afterwards.

Adidas Adios 2 Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Day 2 of state. I got there around 10 to watch the 3200, our boys had 4 runners in the top 6 which was sweet! It was way hot for the rest of the day, but I stayed under our tent and drank a lot of water so it wasn't too bad. When I was warming up for the 800 I felt pretty good. I felt ready to race. Well the race didn't go too awesome. I don't know what my split was at the first lap, but I just couldn't finish the race like I usually have been able too during the season. I might be getting my blood checked soon because I should've run a lot better these last few weeks and I don't know why I haven't been able to.

Saucony Kinvara 4 Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

First day of XC practice. We did 5 miles out towards Sunriver. I felt pretty good, but I could definitely feel the aches and pains from the time off. Nothing serious though, and I'm glad to be getting back into things. Should be a good season.

NB Fresh Foam 980 Miles: 5.50
Comments
From Logan Fielding on Tue, Jun 03, 2014 at 22:10:57 from 50.21.205.15

Just stick with it. You are doing great so far. Keep leading the boys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5 miles out towards Sunriver again this morning. We went the same pace as yesterday but I felt a lot better today.

Saucony Kinvara 4 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5 miles out towards the Arizona strip. I forgot my watch today so I'm not sure on the pace but I felt good. After that, we did a little bit of barefoot running on the turf. 

NB Fresh Foam 980 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Got up real early this morning for my run because we left for scout camp at 6. 5.25 miles with Darian. I felt good.

NB Fresh Foam 980 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

We got to Lake Powell pretty early yesterday morning and spent all of yesterday out on the lake so I was pretty tired when I woke up for my run. Seth came with me and we ran 5 miles easy around the marina. It was pretty hard to find a solid trail so we ended up running on the roads for most of the run.

Saucony Kinvara 4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Pretty tired again when I woke up around 7 this morning, but the temps were pretty nice which made for an enjoyable run. I didn't want to waste time finding a trail to run on so I just ran the same route as yesterday just extended a little bit. Seth wasn't feeling too good the other day so I just ran solo today. 6.5 easy. It was a fun weekend with my scout troop, and luckily I didn't get burned at all being out in the sun all day which was pretty surprising. I didn't really tan though either so that was kind of a bummer. Solid first week of running and getting back into it. I'm excited for the season.

Saucony Kinvara 4 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Back with the team again. We did 6.5 miles easy with another .5 mile or so of barefoot running on the turf afterwards. It was the first time I've run the ridge in a while so that was fun. I was a little tired, but I can feel the endurance building. 

Saucony Kinvara 4 Miles: 6.50
Comments
From Sam Tremea on Thu, Jun 12, 2014 at 09:04:14 from 65.130.179.5

Hi Kale! Nice blog. Do you have any suggestions on what to eat in the morning before a run? Thanks!

From Kale Sharp on Thu, Jun 12, 2014 at 12:21:05 from 208.117.127.137

Hey Sam, thanks! Every morning about 20-30 minutes before practice I eat just a small bowl of cereal, like no more than a cup, with milk. Most cereals work for me, so I usually just eat whatever's out. I also make sure to drink a big glass of water. That usually does the trick for me, but it might not work for everybody. You just have to experiment with different things until you find something that works for you and gives you the energy you need without upsetting your stomach. Granola bars have also worked pretty well for me in the past. Foods that are high in fiber, like fruits and vegetables, don't sit too well with me, so you might want to stay away from those right before a run, but eat plenty of them after. Also, you should make sure you are getting enough food after your run in order to refuel your body, better preparing you for your next run. You are doing great Sam, keep it up!

From Kale Sharp on Thu, Jun 12, 2014 at 12:23:16 from 208.117.127.137

And make sure to drink lots of water throughout the day as well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 6.5 today with the guys. We headed out past Petshwitz to keep it fairly flat and I felt good. Another .5 mile later between the barefoot running and the kids camp. 

NB Fresh Foam 980 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6.5 easy around the backside of the ridge with the team this morning. Another .5 mile of barefoot running on the turf afterwards. I felt good. The bae is swoll.

Saucony Kinvara 4 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy this morning out on the Arizona Strip for our adventure run. A little warm but I felt really good. It's difficult keeping Spencedog with the pack, he's quite the antsy fellow. Not necessarily a bad thing though. 

NB Fresh Foam 980 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Met up at Little Valley with the team for our run today. 4.5 miles out on the road and then 2 miles barefoot on the grass. I felt good but I was a little tired today.

NB Fresh Foam 980 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

About 11 up Forsyth Creek in Pine Valley with Micah and Dallin. Good to get out of the St. George heat and up into the cool mountains on a really pretty trail. Good week of running, it feels good to get going again.

NB Fresh Foam 980 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7.5 with the team out past Petshwitz. Quads and calves were still a little sore from Saturday's run but it was fine. I felt good. The team is doing well and I am excited for this year. Another .5 mile with 8x100m barefoot strides when we got back. 

Saucony Kinvara 4 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7.5 out past Little Valley. I felt pretty good, a little tired, but still good. About another .5 mile at the kids camp. We played capture the flag and that was fun.

NB Fresh Foam 980 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 out by the Thatcher's in the morning. The trail was really sandy in some places but it was fun. Towards the end, some of the guys started crossing the psychological barrier, so I had to inform them of the psychological consequences for psychologically misbehaving. Good run today, psychologically speaking. I'm really not sure if that makes any sense.

Saucony Kinvara 4 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles out on Navajo Drive. Felt pretty good.

NB Fresh Foam 980 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles out by the Thatcher's. Plyombatta after. I felt good, and we kept it pretty easy today.

Saucony Kinvara 4 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

About 9.5 up in the Tushar Mountains by Beaver with some of the team scouting out some potential trails for the team camp in the end of July. Probably the most scenic run I've ever been on, it was awesome. We summited a few of Southern Utah's highest peaks, including Delano Peak (12,169'). It was a sweet run.

NB Fresh Foam 980 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

9.5 total in the morning. We warmed up out towards Hidden Valley then over to Webb Hill for some hill repeats. We did 8x30 second repeats then cooled down back to the high school. I felt pretty good for our first workout of the season, and I wasn't very tired from the run on Saturday. More in the afternoon. Too hot.

Saucony Kinvara 4 Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

9.5 easy this morning plus 8x100m barefoot strides on the turf. Jogged around for about another .5 mile at the kids camp afterwards. 

Saucony Kinvara 4 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Met out at Warner Valley for our tempo run this morning. We went out on the dirt road for 3 miles and started our tempo on the way back. The run felt good, but I could definitely feel that I lost some endurance during track season. 7.25 in the morning according to Scott. More later with Darian. Still hot, but felt better than Monday.

Saucony Kinvara 4 Miles: 3.00NB Fresh Foam 980 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles out on the Gem trail for our adventure run this morning. We had some nice cloud cover so it wasn't too hot which was awesome. Pretty fun trail.

NB Fresh Foam 980 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles total this morning for the workout at the region course. We warmed up 2.5 miles and did a fartlek, 1,2,3,2,1 with equal recovery. Cooled down a mile afterward. I felt pretty good, and it was kind of fun to get back on the course again. Getting excited for the season.

Saucony Kinvara 4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles up in Beaver again with Hannah, Anna, and Coach Thatcher. We headed east this time towards Mt. Baldy. Around 5000' of vertical, my legs felt great and I was able to move a lot faster than last week. Good run away from the heat to wrap up a good week of running. 

NB Fresh Foam 980 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Had to drive up north for a funeral last night so I was pretty tired and slept through my alarm. Didn't have time for the workout so I just did 5 around my grandma's neighborhood in Sandy. I will do the workout later today.

Got back from Sandy at around 7ish and my legs were pretty flat from the ride so I waited a couple hours to do the workout, that way it'd cool down a little bit too. Warmed up 2 and did 8x45 sec hill repeats at Webb Hill. I felt pretty good, but I couldn't see much for the last half of the workout. Finished with 2 to cool down.

Saucony Kinvara 4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8.5 easy this morning out in the desert. Kinda sucked. I think I just felt flat from the workout last night and I felt dehydrated. 8x100m barefoot strides afterwards. 

More in the evening to break out the new shoes. I decided to get the new Nike Pegasus shoes because my Kinvaras are starting to wear out. They are pretty sweet. It was a little cooler outside during my run and there was a little lightning storm out in the distance so it was a good run.

Saucony Kinvara 4 Miles: 8.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Tempo run again today out in Warner Valley. Warmed up 3.5 miles out on the dirt road and did the tempo back. We went 18 minutes this time so 3 minutes longer than last week. Averaged 5:47 for the 18 minutes while staying pretty relaxed. Good run from the guys today. Short cool down afterwards. 

3 before work in the afternoon. Very hot, 104 according to my iPod.

Saucony Kinvara 4 Miles: 7.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles out on the Zen trail with Riley and Darian this morning. Felt pretty good, but I have some blisters that formed on Monday's tempo that were sort of bugging me a bit. Nothing bad. 

3 more later when I got off work. Some of my neighbors were lighting off fireworks which made for a pretty neat run.

NB Fresh Foam 980 Miles: 7.00Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Crazy busy day and I couldn't get the workout in, so I ended up doing 3 miles around midnight. I had planned for 7 today but I will do more tomorrow.

Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Only had 5 planned for today but I added 4 more becaused I had to shorten it yesterday. 9 total with a fartlek in the middle.

Saucony Kinvara 4 Miles: 9.00
Comments
From Logan Fielding on Sun, Jul 06, 2014 at 13:23:33 from 24.10.166.45

Good solid week of running. Way to have no 0s. Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

First day at BYU xc camp. We did a threshold run in the evening to put us into our running groups. It went okay, but I think I ate too much at dinner (which was at 4, super early right?) so my stomach didn't feel fantastic. 

Nike Air Zoom Pegasus 31 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Second day of camp. This morning I ran with group 1 for our fartlek run at Kiwanis Park (5,3,2,1 with equal recovery). I felt really good and stayed with the front of the pack for the workout. Glad that I could keep up and push with this talented group of guys. 6.25 including warm up and cool down.

In the afternoon we did an out and back on the Provo River Trail, 6 miles total. I ran with a Adam Haynes from Bingham and we talked about lots of running stuff, he is pretty cool. It was fun and it felt pretty easy even though it was pretty hot. Good day, and I think I am adjusting to the altitude well. 

Nike Air Zoom Pegasus 31 Miles: 12.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Third day of camp. In the morning we did an out and back on the Bonneville shoreline trail, 3.65 miles total. I felt pretty good. 

In the afternoon we drove up Provo canyon and ran on the Stewart Falls trail. It was way fun but it was pretty hot. About 4.6 total.

NB Fresh Foam 980 Miles: 8.25
Race: BYU Distance Camp XC Race (2 Miles) 00:10:37, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Last day of BYU xc camp! No morning run because of the race later. In the past we usually have the track meet at the BYU track and runners have the option of an 800, 1600, or 2 mile xc race, but this year everyone did the xc race at Kiwanis Park. Not a big deal though because I planned on running the xc race anyways. We walked about a mile over to the park around 10 and they gave the girls about 30 minutes to warm up before their race. I started to warm up when the girls started racing. Miah from Davis won the girls race. On my warm up my legs felt really sluggish from a hard week of running and I couldn't really think about the race, so I just decided it wasn't a big deal so I would just run the first mile conservative and if I felt good I would pick up the pace on the second lap. We started and Chad Stevens from Washington took the lead early about 20 meters ahead of the chase pack. I was hanging off the chase pack a little but I felt fine and I felt good about the pace so I stayed there for the first mile. We went through in 5:20 and my legs felt surprisingly good so I started to surge and passed everyone in the next quarter mile except Chad who now had about 30 meters on me. I worked on closing the gap little by little and finally caught him with about 500m to go. We exchanged leads a few times but he finally pulled away with 50m left and I didn't pass him again and finished 2nd. I was a little bummed out that he out kicked me, but I was talking to him afterwards and he has PRs of 4:17 for 1600 and 9:18 for 3200! I wasn't sure at first but I checked out his times and they were legit. This was a big confidence booster for me. Later, Coach Eyestone gave me the 'Wayne Pinto' award (long story) which was pretty sweet. I think it was a successful camp and I'm glad I came.

Nike Air Zoom Pegasus 31 Miles: 1.00
Comments
From Madsen on Thu, Jul 10, 2014 at 22:56:24 from 70.197.75.74

I've heard the Wayne pinto story......nice little race for you Kale.

From Logan Fielding on Fri, Jul 11, 2014 at 08:31:41 from 24.10.166.45

Sounds like it was a great camp. 10:37 is a solid time this early in the season. You can run with those big boys this year. Keep taking care of those little things. See you Monday.

From Scott Sandberg on Fri, Jul 11, 2014 at 19:07:23 from 174.239.105.69

Nice job Wayne Pinto! Haha now you just need to chase an antelope to exhaustion and kill it with your bare hands.. If you haven't done that already

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5 easy this morning around my grandma's neighborhood in Sandy. Today was my brother's birthday so we spent most of the day doing stuff up north before coming home. 

Got in another 3 when I got home at night to try and get the mileage for the week.

Nike Air Zoom Pegasus 31 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

7.25 easy around noon with Darian. I did the shortened ridge loop from my house. It was hot but I felt pretty good. Darian, on the other hand, was struggling so we stopped at Hidden Valley to get some water. 

3 more later so I could get the total mileage for the week. 

Saucony Kinvara 4 Miles: 3.00NB Fresh Foam 980 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Workout today behind the school. We did 5x500m dirt hill repeats w/equal recovery. I felt good and we were hitting pretty fast times. Good workout today.

Nike Air Zoom Pegasus 31 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7.5 miles easy out on the trails behind the school this morning. I kind of felt a little tired and flat, but it wasn't that bad. 8x100m strides on the turf afterwards then kids camp.

NB Fresh Foam 980 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

VO2 max test today. Felt pretty good, although I think I went out a little fast. I think I could've done better, but I just didn't have it in me today like I did at BYU for some reason.

Nike Air Zoom Pegasus 31 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 up at Navajo Lake for our adventure run today. Pretty run and I felt good.

NB Fresh Foam 980 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy around my grandma's neighborhood in Sandy later in the evening.

NB Fresh Foam 980 Miles: 3.00
Race: Speedgoat 50k (32 Miles) 08:38:02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.000.000.000.0032.00

SPEEDGOAT!!! Super tough but I had a blast. The first ascent (8.3 miles to Hidden Peak aid station) flew by. Josh and I got to the top in about 2 hours so we were doing pretty good, and it actually didn't feel too bad, we were keeping conversation the whole way up. Then Riley hopped in with us on the descent to the Pacific Mine aid station at mile 14.8. This downhill section was pretty tough on my quads and they were cramping up when we got to the bottom. Josh headed out but I stayed with Riley for a few more minutes to stretch and get some electrolytes in before heading out. Riley and I took it real easy for the next ascent before hitting the downhill to the Mineral Basin aid station (mile 19.4). Riley rode the tram up from here, and I took a little extra time at this station too to make sure I was ready for the tough ascent up to "the Tunnel" (mile 22.3). I felt pretty good on this part and passed quite a bit of people. After that it was another downhill section for about 2 miles before a tough climb back up to Hidden Peak (mile 26), and finally about 6 miles downhill to the finish. My quads were pretty toast after the Tunnel, and I think I probably felt better on the uphills for the majority of the race. It was a cool experience, and fun to get to run with Josh again, even if it was only for half the race. I think I could've had a better race if I would have done better nutrition-wise, but it was a learning experience. I'm glad that I can look back on this and say that I finished. Fun time, and something to consider doing again in the future, but for now I will focus on 5ks instead of 50ks, haha. 

NB Fresh Foam 980 Miles: 32.00
Comments
From Kendall on Mon, Jul 21, 2014 at 09:29:39 from 208.187.252.62

Nice work at Speedgoat! That's a tough 50K (and HUGE jump from your 5K routine). Well done.

From Holt on Mon, Jul 21, 2014 at 18:59:30 from 67.2.241.80

The guys told me you were doing some 50k, and I was like, nah - especially speedgoat! Nice experience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5 miles in the morning. Just taking it easy so I don't rush back into it.

Nike Air Zoom Pegasus 31 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Felt good today so I went the full 7 with the guys. Legs weren't too sore.

Nike Air Zoom Pegasus 31 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

2.5 warm up then I jogged around for the first half of the 20 minute tempo on the track, then paced some of the guys for the last 10 minutes. Felt pretty good, still a little tight though. 2 mile cool down.

Nike Air Zoom Pegasus 31 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the Barrel Roll trail in Santa Clara with the team. Felt pretty good, still tight in some places though so I will have to roll out later.

NB Fresh Foam 980 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Workout at the region course this morning. 3x3:00, 4x:30, 3x3:00 w/ equal recovery. Good workout, starting to feel more recovered from Speedgoat. Short barefoot cool down afterwards.

Nike Air Zoom Pegasus 31 Miles: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 out by Little Black Mountain. Felt a little tired from the workout or something, I don't know. 

NB Fresh Foam 980 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Another fartlek-type workout at the high school today. 1 2 3 4 4 3 2 1 w/equal recovery. We did our last minute on the track and Spencer and I came through at 57ish for 400m. Nice to know that the speed is still sort of there. Short cool down afterwards. Good workout today, good push from all the guys. 3 more later. 

Nike Air Zoom Pegasus 31 Miles: 11.50
Comments
From Logan Fielding on Mon, Jul 28, 2014 at 17:08:06 from 74.211.12.125

Good stuff from everyone today. Keep leading the team. You are the heartbeat this year that keeps everyone together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6.5 easy behind the school with 8x100m strides and another mile at kids camp afterwards. A little tired but okay. 3 later in the afternoon.

NB Fresh Foam 980 Miles: 7.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Met out at Warner Valley for the tempo this morning. 2 mile warm up, 30 minute tempo, cool down. My legs felt pretty trashed from Monday, so it was a little slower than usual, but not too bad. 

Later we drove up to Eagle Point for our team cross country camp. We got settled in then did an easy 3 on the Monarch Loop. I felt pretty good considering the elevation change. 

In the evening we heard from Coach Madsen and Coach Powell. They shared some of their running experiences and it was fun to hear from them.

Nike Air Zoom Pegasus 31 Miles: 12.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Day 2 of team camp. In the morning we ran around Puffer Lake, a little under 7 miles. There weren't many flat sections, but it was still quite an enjoyable run. After that we sat in the lake for a nice, natural ice bath.

Monarch Loop in the afternoon again. This time we ran on the road back to the lodge instead of waiting for the cars, so it ended up being just a little under 4. 

Later in the evening we heard from Coach Fielding and Coach Thatcher about their different experiences with running. I am blessed to have the coaches that I have! 

NB Fresh Foam 980 Miles: 10.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Headed up to Big John's Flat pretty early in the morning with some of the team. We took the Skyline Trail up until we got on the ridge, then we pretty much bush-wacked along the ridge through the trees until it opened up. When we got to the opening, Coach Thatcher said that he would give a pair of Smartwool running socks to the first person to Delano Peak. It was a little less than a mile of steep running/hiking to the top. I ran with Spencer for a little bit, then we took a short rest to grab some water and Scott joined up with us. We hiked for a little more, then when we could see the peak, Scott put on a little surge. Spencer took another rest, but I decided to reel in Scott. I caught him with about 100m to the peak and pushed through the burn to pick up the prize at the top. When everyone got to the top, we headed over to summit Mt. Holly. Some pretty technical running for the first little bit, but it was really fun. After that we ran back to Delano to meet with the team and come up with some individual and team goals. When we got there, we saw a group of 30+ mountain goats, pretty cool! Ran down from Delano back to the trailhead afterwards. Very fun run! 

In the afternoon we did our camp relay by Puffer Lake. 7 runners on a team, and each runner ran 6x400m legs. I had high expectations, having been on the winning team for the past 2 years. We fought hard, but we just didn't have it this year. I ran an extra leg to try and pace Sage to go sub 70 on the tough loop. 

Talent show later in the evening. It wasn't technically a competition, but me and Riley definitely won. After that we heard from some of the team alumni. Watched 'Prefontaine' after that. That movie is the bomb!

NB Fresh Foam 980 Miles: 8.00Nike Air Zoom Pegasus 31 Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Went to the Skyline Trailhead again, but this time we ran towards Blue Lake. Still not very many flat sections, but what else would you expect while running in the mountains. We ran to a place that overlooked Blue Lake and Mt. Baldy. It was a really cool sight. Great run to wrap up a fun week at camp with the team, it was a very memorable one. I'm glad I was able to have this opportunity. 

Nike Air Zoom Pegasus 31 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Workout in the morning on the hill behind the school. Warm up, 6x500m hill repeats, 4x400m progression repeats, cool down. Felt surprisingly good after a pretty hard week last week. Really positive workout, probably the best I've ever done on this one. Good start to the week.

3 easy later. The rain was nice, hopefully it rains a little more. 

Nike Air Zoom Pegasus 31 Miles: 11.25
Comments
From Scott Sandberg on Mon, Aug 04, 2014 at 22:47:52 from 67.2.57.103

You killed it this morning, nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy in the morning to the bridge and back.

First day of our main practice being in the afternoon. 6.5 easy around Webb Hill and through North Bloomington Hills. I felt good, but it was pretty hot outside, so we stopped at the park to get some water. I don't think I hydrated enough throughout the day so that is something I will need to work on. 8x100m strides afterwards.

NB Fresh Foam 980 Miles: 6.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 easy in the morning to the Spectrum. 

2 mile time trial at the region course in the afternoon. It went okay, but I didn't run as fast as I thought I would. We had a really tight group of guys finish together so that was really good. 

Adidas Adios 2 Miles: 6.00Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 easy in the morning to Hidden Valley.

7.5 easy around Webb Hill again but through St. James this time to add another mile. I felt good, pretty hot outside again today.

NB Fresh Foam 980 Miles: 7.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

3 easy in the morning to the bridge. 

Fartlek workout at Little Valley Park in the afternoon. 1 2 3 4 5 4 3 2 1. This was a tough workout, but the team did very well. It was nice to have the splash pad there and Sam's pool afterwards. 

Nike Air Zoom Pegasus 31 Miles: 12.25
Comments
From Joseph Buenning on Sat, Aug 09, 2014 at 05:15:45 from 209.33.229.243

Anna spelled backwards is Anna.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles this morning by myself. Ridge loop from my house. Good run to wrap up the week. I'm excited for the race on Tuesday.

NB Fresh Foam 980 Miles: 7.00
Comments
From Logan Fielding on Sat, Aug 09, 2014 at 09:52:59 from 24.49.167.215

Good stuff this week! Tuesday should be fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy in the morning to Hidden Valley.

6.5 easy in the afternoon to Jake Powell's house and back. It sprinkled on us a little bit at the start and the cloud cover was nice. I felt good. 8x100m strides on the turf afterwards then team night.

Nike Air Zoom Pegasus 31 Miles: 9.50
Race: Cedar All-Comers (2.95 Miles) 00:15:43, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy in the morning to the bridge. The guys were pretty antsy and I could tell that they were excited to race.

After school we drove up to Cedar for the first race of the season. 2 mile warm up and I felt good. It wasn't too hot because we had some nice cloud cover. Then we headed over to the starting line and did some strides. The start was weird. Coach Corry from Cedar was telling us where the course went and stuff, then he just said "Bryan will start the race." I was still talking to Josh and waiting for a start command when the gun went off, so that kind of sucked and pretty much our whole team got a bad start. The plan for the race was to run as a pack and push the last mile. We stayed relaxed for the first mile and a half and didn't worry about wasting energy trying to get to the front too soon which was good. We raced our plan almost to perfection and finished with a solid group of guys up front. 6 guys in the top 10 and 8 in the top 12. Great work from the team today for the first race of the season. #CREWbulonimbus 5x:30 repeats afterwards and cool down to finish off the day.

Nike Air Zoom Pegasus 31 Miles: 7.00
Comments
From Scott Sandberg on Wed, Aug 13, 2014 at 20:17:31 from 67.2.53.216

Nice work! I found a picture to put on a crewulonimnus cloud shirt

http://www.photolib.noaa.gov/htmls/wea00031.htm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 easy in the morning to the Spectrum. 

Workout in the afteroon at the region course. 4x1 mile repeats w/ 3-4 minute recovery. It was nice and cool and cloudy this morning but somehow it all disappeared by the time we did our workout. So it was hot and muggy but we were still able to put in a great workout. The team is really strong this year and I think we will do big things.

Nike Air Zoom Pegasus 31 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

3 easy in the morning to Hidden Valley.

8.5 on the trails behind the school in the afternoon. Felt pretty crappy for the last half. Just not enough water during school or something. 

Nike Air Zoom Pegasus 31 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 easy in the morning to the bridge.

In the afternoon we did a sort of relay/meet thing with Pine View on the region course. There were teams of 3 and each person ran one leg of the course. The first leg was 1.04 miles, the second was 1.05, and third was .85. I was on a team with Josh and Spencer and I ran the first leg. I took the lead from the start because I knew that there are some tight spots on the course and I didn't want to get stuck behind anybody with the race being a short distance for an xc race, and also because I didn't want to just rely on my kick and take the chance of someone out-kicking me. I felt good during my leg, and probably a little too good after I finished. I just couldn't channel my mile speed from track and make my legs hurt. I was 4:55 at the mile and 5:15 for the 1.04 (although my watch said 1.09) and handed off to Josh in first. He increased the lead and so did Spencer and we finished first and got the sweet prize, a framed picture of a stitched teddy bear and 3 bowling pins we all signed our names and times on so that was cool. After that we did 3x5:00 hard w/3:00 recovery and a short cool down. 

Nike Air Zoom Pegasus 31 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

About 11.5 miles up around Navajo Lake with some of the guys. It was nice to get into the cooler temps up there, and it was actually a little chilly when we started. Felt good, nice way to wrap up the week.

NB Fresh Foam 980 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 easy in the morning to Hidden Valley.

In the afternoon we did our .5 mile warm up and were doing calisthenics when we had to go inside due to lightning in the area. We ran about 4 miles in there waiting for the storm to pass before Coach called it a day. Ran 3 more later when it cleared up, it was nice.

NB Fresh Foam 980 Miles: 7.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Lightning forced us inside again this morning. 30 minutes easy around the track upstairs so I'm assuming at least 3 miles.

Things cleared up in the afternoon so we were able to do our hill repeats. 6x500m water tower hill repeats w/ equal recovery. Great workout from the guys today, good competition between everyone that will make us stronger. My cumulative time for the 6 repeats was 22 seconds faster than last time, more than 3.5 seconds faster on average for each rep. Cool to see the improvement in just a couple weeks work. Some 200m finishes on the track afterwards and a short cool down. 

Nike Air Zoom Pegasus 31 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 easy in the morning to the Spectrum.

5.5 in the afternoon out towards Sunriver. Pretty hot but then it started raining after we finished so that was good. Grateful for this rare supply of moisture that has sustained our arid biosphere.

Nike Air Zoom Pegasus 31 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 easy in the morning to Hidden Valley. 

In the afternoon we went out to Little Valley to do some dirt mile repeats. There was a pretty nice headwind for the first .5 mile, but it didn't slow us down too much because it was a slight downhill. It was a good loop, and it actually didn't even really feel as long as a mile, but it was. Cooled down a little bit afterwards. I felt good, and I feel ready to rock it out on Saturday. It will be a fun race. 

Nike Air Zoom Pegasus 31 Miles: 10.50
Comments
From Logan Fielding on Thu, Aug 21, 2014 at 18:21:57 from 24.49.167.215

Good stuff today. It should be fun on Saturday! Keep everyone grounded and working hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 easy in the morning to the bridge.

Pre-meet stuff in the afternoon. 4.5 miles easy out past the Spectrum with 6x100m strides afterwards, then team night. 

NB Fresh Foam 980 Miles: 4.50Nike Air Zoom Pegasus 31 Miles: 3.00
Race: SUU Invitational (3 Miles) 00:15:58, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Race today. We headed up early to Cedar for the SUU Invite. I got in a 2 mile warm up with the guys before the race and headed over to the start line. The race went pretty good. I felt kind of flat, which was weird with the lighter week and all. I stayed pretty relaxed for the first mile, but I think that I just tightened up a little bit on the second, so I need to focus on running more relaxed throughout the entire race until I make that final move, then still run smooth to the finish. The team ran very well again, all 7 guys in the top 11, flippin' sweet! There weren't very many teams here outside of region 9, so our first real test against 4A and 5A competition will come next week at American Fork, where I think we can do very well again. I'm not sure on the time yet because the results haven't been posted, I think it was around 16:00, but I will change the entry to a race report when I figure it out. 

Nike Air Zoom Pegasus 31 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

3 easy in the morning to Hidden Valley. 

8.5 easy in the afternoon out on the trails behind the school. I felt like death today. It was pretty hot, but I drank a lot of water during school so I thought I would be fine. Wrong. I felt okay for the first 4 miles, but I struggled on the way back. With about 1.5 to go I wasn't sweating and I started to get goosebumps, and felt cold, but not the good cold that you would want when it's 100+ degrees outside, it was a weird cold. I felt a lot better once I got inside though, and then I was fine. I don't know why I felt that way because I was drinking water during school, but I guess I will just have to drink even more water.

NB Fresh Foam 980 Miles: 8.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 easy in the morning to the bridge. 

In the afternoon, we were about to leave the high school to head to the region course, but it started raining and there was lightning in the area, so we had to stay inside. I HATE RUNNING INSIDE. I will never live in a place where you have to run on an indoor track in the winter. We jogged around inside for a little over 20 minutes before the storm blew over and we were able to head over to the course. We warmed up about another .5 mile before starting the second 2 mile time trial of the year. Last time was about 3 weeks ago, and I ran 11:15. I felt pretty good today, and we had a little cloud cover, although it was so dang humid from the rain before. I just focused on staying relaxed, and planned on speeding up towards the end. Well I stayed relaxed and led the whole 2 miles with Josh, and we were 10:51 according to my watch, so not too bad for how relaxed I felt, and a pretty good improvement from last time. 

Adidas Liquid Ride Miles: 6.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy in the morning to the Spectrum.

6.5 easy in the afternoon with 8x100m strides afterwards. I felt a lot better than I did on Monday. Coach fell in the swamp. 

NB Fresh Foam 980 Miles: 7.00Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 easy in the morning to Hidden Valley.

In the afternoon we went to the region course for our workout, 2x2 mile repeats. Super hot and humid today which made the workout tough, but we all pushed through it. Good stuff from the team. 

Nike Air Zoom Pegasus 31 Miles: 11.00
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 north and ran the state course and did some strides. 

Nike Air Zoom Pegasus 31 Miles: 7.00
Race: American Fork Grass Relays (2 Miles) 00:10:35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

American Fork Grass Relays today, definitely one of my favorite races. The weather was awesome, it never really got too hot and it was overcast the whole time. Spencer started the relay off for our team, he did awesome and handed the baton off to Jaiden in 8th. Jaiden passed some more guys and got us into 3rd I think, before handing it off to Sage. Sage battled it out with Provo and Lehi and passed the baton to Josh in 2nd I think. Josh put a 12 second gap on Lehi and handed it off to me. My legs didn't feel great, but I knew that if I could just hold that lead coming into the gauntlet, then we would finish 2nd. The Lehi kid was good, and he gained 5 seconds on me on the last leg. It was tough, but I had a lot of help and motivation from the coaches and guys on the team. We finished 2nd to American Fork and had the 9th fastest time in the 16 year history of the meet, which was pretty flippin' sweet. 

Nike Air Zoom Pegasus 31 Miles: 3.50
Comments
From Eric Lambert on Sun, Aug 31, 2014 at 13:57:58 from 184.167.140.219

You guys running Dixie?

From Holt on Sun, Aug 31, 2014 at 15:50:01 from 67.2.255.210

Congrats!

From Kale Sharp on Wed, Sep 03, 2014 at 18:13:57 from 24.49.130.155

Thanks Coach Holt!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Went and ran Barrel Roll with some of the team this morning because of Labor Day. Fun trail, and it was nice to do our longer run in the morning. 

3 easy in the afternoon.

NB Fresh Foam 980 Miles: 8.00Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 easy in the morning to the bridge.

Went to Little Valley park in the afternoon for the workout. 6x800 w/2:30 recovery, 4x400 w/equal recovery. It was hot, but I felt good. Good workout from the guys today. Then I went to the region course to watch the rest of the team run in the Dixie Invite. Brutal course, but they all toughed it out. Good stuff. 

Nike Air Zoom Pegasus 31 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 easy in the morning to the Spectrum.

6.5 out towards Sunriver in the afternoon, nice and toasty outside today. Afterwards, we all went into Coach's room and talked about some pretty exciting stuff. It was really motivating, and a reminder that I need to be doing everything I can to help our team accomplish the goals we set. 

NB Fresh Foam 980 Miles: 6.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 easy in the morning to Hidden Valley. 

Went out to Warner Valley for the workout in the afternoon. 30 minutes tempo, we started out pretty easy and kept it on cruise control for the first 15 minutes then dropped the pace every 5 minutes for the next 15 minutes. Good workout, we pushed he last 5 minutes and finished strong as a group. Great stuff from the guys. 

Nike Air Zoom Pegasus 31 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

3 easy in the morning around my house. Had to run earlier because I drove this morning for drivers ed. I decided that I should probably get my liscense because I'm a senior and stuff. 

3.5 easy in the afternoon with 6x100m strides afterwards. Pretty easy day today so we can crush the workout tomorrow. 

NB Fresh Foam 980 Miles: 3.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Michigan workout today!!! Pretty sweet workout. The workout is 5.5 miles total. It starts out with a 1600 on the track (5:12), then we go to the road for a mile (all of these were between 5:40 and 5:45), back to the track for a 1200 (3:48), mile on the road, 800 on the track (2:27), mile on the road, then everything you have left in the tank for an all out 400 on the track (:57, if you run under 60 seconds, Coach buys you dinner!), w/1:00 rest between each intreval. Solid work from the team today. It's a killer workout, but the guys dug deep and knocked it out of the park. Good week of training with some solid workouts. No race this week, so we will be hungry for competition next Saturday at BYU. 

Nike Air Zoom Pegasus 31 Miles: 8.75
Comments
From Nephi Eschler on Sat, Sep 06, 2014 at 17:30:12 from 209.33.192.7

Wow! Crazy workout! Good job. Do you get any rest between the intervals and the road miles?

From Kale Sharp on Sun, Sep 07, 2014 at 00:13:28 from 24.49.130.155

Thanks Nephi, and yeah, we have one minute between intervals and road miles to get water and relax a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

I started to feel sick last triad and I think it reached its peak this morning and last night. I didn't feel great when I woke up so I slept in a little more before getting my morning run in, just 3 miles easy around the neighborhood. 

I felt a little better at school and at afternoon practice. We ran 9 miles easy out towards Bloomington. The rain made it nice, but I felt like I didn't have a lot of energy from being sick. It wasn't too bad though. Maybe another .5 mile upstairs on the track for our finishes because of lightning. The corners were super tight so it was pretty trippy. 

NB Fresh Foam 980 Miles: 9.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

3 easy in the morning to the bridge. I felt much better today. 

In the afternoon we headed over to Coach's parents' house for some dirt mile repeats. They felt pretty easy, and we cruised through them. Good workout from the guys today. 

 

Nike Air Zoom Pegasus 31 Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 easy in the morning to the Spectrum.

4.5 easy in the afternoon out towards the Spectrum again. It was pretty hot but not too bad. Crazy how St. George can go from tropical rainforest to desert in 24 hours. 

NB Fresh Foam 980 Miles: 4.50Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

3 easy in the morning to Hidden Valley. 

Workout at Little Valley Park in the afternoon. 8x400m repeats on the grass w/equal recovery, then some 100m practice starts after. Not too long of a workout but it was good. Legs were a little tight but I rolled and stretched when I got home. Exited for BYU on Saturday!

Nike Air Zoom Pegasus 31 Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

3 miles this morning around my neighborhood again because of drivers ed. 

Another 3 in the afternoon with some strides at a park up in Orem. I got chewed on by some radioactive mosquitos so that sucked, no pun intended. 

Nike Air Zoom Pegasus 31 Miles: 6.25
Race: BYU Autumn Classic (3.2 Miles) 00:16:36, Place overall: 19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Raced at BYU today. I got out pretty good, but I don't think I was as aggressive with keeping that spot as I should've been, I kind of just let people swarm around and get in front of me, so I fell off of Josh and Jaiden pretty early in the race. The rest of the race went okay, I didn't feel too bad, but I know I didn't race as well as I was capable. I know that the training is going to help though, and that I will keep getting stronger with each race. We were 2nd today behind Davis, farther than we should've been, but we are just going to put it behind us and focus on Woodbridge next Saturday. Super excited to go down to California and rock it out.

Nike Air Zoom Pegasus 31 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 easy in the morning to Hidden Valley.

7 easy out in the desert after school. Freakin' hot so that sucked. 4x300m finishes afterwards. Still hot.

NB Fresh Foam 980 Miles: 8.00Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

3 easy in the morning to the bridge. 

We did our workout at 9pm to sort of get ready for our night-race on Saturday at Woodbridge. It was a latter workout on the track: 2 4 8 12 16 12 8 4 2. Not a great workout for me today. My legs felt flat and I was a few seconds off my times. I didn't feel spectacular but I tried to finish it off strong and that was good. 

Nike Air Zoom Pegasus 31 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

No morning practice because of the late workout last night.

6.5 miles easy in the afternoon. Felt like I was running on the sun. As soon as we got back though, the sky unleashed the rain of a thousand rains on us for about 20 minutes. Stupid weather. 

Nike Air Zoom Pegasus 31 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

3 in the morning to Hidden Valley.

In the afternoon we did a 2 mile power run on the track, with some cut-down finishes afterwards (400, 350, 300, 250, 200, 150). Felt pretty good, definitely better than Tuesday. Excited to head down to California tomorrow!

Nike Air Zoom Pegasus 31 Miles: 9.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 easy in the morning to the bridge.

After first period we headed down to California for the Woodbridge Classic in Irvine. The girls were racing tonight but we don't race until tomorrow night, so we jogged around the course and watched some races before heading over to the house. Then we went back to the course and watched the girls race. They did well and it was fun to watch.

Nike Air Zoom Pegasus 31 Miles: 7.50
Race: Woodbridge Classic Boys Sweepstakes Race (3 Miles) 00:15:07, Place overall: 61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

In the morning we did a little shakeout run over by Disneyland to get the legs loose. We didn't race until 10 at night so we had to keep ourselves entertained at the house for quite a while. We ended up wrapping up all the girls stuff in Christmas wrapping paper while they were at the beach. It was pretty funny. We ate dinner and I took a short nap before heading over to the race. We warmed up and headed over to the starting line. The starting positions were first come first serve, and we were one of the last teams over so we didn't get a very good spot. Racing against these California teams was WAY different. I got out okay but I wasn't aggressive with keeping a good position, and I let too many people get in front of me. I was in last place on our team at the mile so that wasn't good, and I spent most of the race just trying to catch up with our team. I finished strong, but when I was done I felt like I hardly raced at all. Still felt like I ran well, just not nearly hard enough. Our team was 5th against some really good California teams, and we were only 15 points away from 2nd place. Lots to improve on still, but we will have another good week of training and a big race at Nebo on Friday. 

Nike Air Zoom Pegasus 31 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

3 easy in the morning to Hidden Valley.  

In the afternoon we did hill repeats behind the school. It was a tough workout. I feel like I have been struggling with the heat more than usual lately. I've been drinking water during school but I guess it's just that hot. Finished strong, good workout. 

Nike Air Zoom Pegasus 31 Miles: 10.00Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy in the morning to the bridge. My left calf was super tight and painful from yesterday's workout. I stretched it good and rolled out last night but it didn't loosen up I guess.

6.5 easy w/8x100m strides afterwards in the afternoon. I felt much better in the heat today than I did yesterday. Also my calf felt better than it did this morning. Still a little painful, but better.

Adidas Adizero Boston 5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 in the morning to the Spectrum.

Workout at the region course in the afternoon. 2.5 mile warm up (plus another .5 mile because I had to run to the bathroom), 2 mile power run, 2 mile cool down. Pretty hot but a good workout. I felt pretty relaxed and that was good.

Adidas Adios 2 Miles: 7.00Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 in the morning to Hidden Valley.

Another 3 in the afternoon w/4x200m finishes to get ready for Nebo tomorrow. I feel ready and I'm excited for our team to go up and compete at another big meet.

Nike Air Zoom Pegasus 31 Miles: 4.50Adidas Adizero Boston 5 Miles: 3.00
Race: Nebo Invitational (3 Miles) 00:15:36, Place overall: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to the bridge before leaving to go to the Nebo Invite at Salem Hills. 

We got to the race around 2:30, but the boys varsity race wasn't supposed to be until 6:00 so we just watched some races and hung out in the high school until it was time to warm up. We got in a good 2 mile warm up with some strides on the field. The race started and I got out pretty good, but things got pretty crowded coming out of the gate to the football field. I just tried to stay relaxed but didn't want to lose connection with Josh and Jaiden like I did at Woodbridge. I was able to stick with them and we came through the first mile somewhere around 5:10 I think. Second mile was pretty relaxed too, and Jaiden led us and a bunch of other guys in a pack through in around 10:20. I could feel it in the third mile and might've tensed up a bit. Josh started to separate from the pack so I went with him. We passed a lot of people on that last mile and finished strong. We ended up 2nd as a team to American Fork again, they had 24 points to our 87. Not a bad race for us, but I know we will do better. I'm excited for next week at Cedar, it is probably my last chance to go sub 15:00 this year. 

Adidas Adizero Boston 5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran on the state course this morning with the guys. State is almost here! It was sweet because it was raining on us pretty hard up there. Good way to wrap up the week. Next week should be a good week of training and a fun race on Friday. 

Adidas Adizero Boston 5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 in the morning to Hidden Valley.

Workout in the afternoon over by Coach's parents'. Warmed up 2 miles then did 4x1 mile dirt repeats, 4x200m finishes, then a short cool down. I felt pretty good, but I had a side ache for some reason and that was making it a little hard to breathe. 

Nike Air Zoom Pegasus 31 Miles: 7.50Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 in the morning to the bridge. 

6.5 easy in the afternoon behind the school. The temps weren't too bad today which was nice. 

Adidas Adizero Boston 5 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

3 in the morning to the Spectrum. 

Workout in the afternoon at Little Valley Park. We did a 2 mile warm up, then 12x400 w/equal recovery jog. Pretty good workout. I felt relaxed so that was good.The weather was really nice too. I'd be surprised if it was more than 75 degrees outside. Barefoot mile cool down on the grass. Good stuff from the guys today. 

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 in the morning to the bridge.

Another 3.5 in the afternoon w/4x200m finishes afterwards to get ready for the race tomorrow. 

Nike Air Zoom Pegasus 31 Miles: 4.50Adidas Adizero Boston 5 Miles: 3.00
Race: Cedar Invitational (2.95 Miles) 00:15:24, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning to Hidden Valley. 

Cedar Invite later in the day. I didn't really prepare myself with the little things throughout the week going into this race, so not a great race for myself individually. I need to make sure I do those things consistently these next couple weeks so I can be physically and mentally prepared going into region and state.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Coach wanted some of the guys to run with him for the last little bit of the marathon, so we parked up by Dixie Rock, then ran along Red Hills Parkway and up Bluff Street to get a 2.5 mile warm up before we saw Coach and started running with him. We ran the last 4.5 miles with him, then jogged 2 miles back up the course to run with Mark, but we didn't see him, so we started walking back, then we jogged the last mile back to our cars for a total of 10 miles on the day. 

Adidas Adizero Boston 5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 in the morning to Hidden Valley.

Last workout on the region course in the afternoon. 2 mile warm up, 4x800 with 4x300m finishes. Pretty good workout. It was pretty hot outside today but focused on staying mentally tough during the workout, because I think I'm physically ready for region and state, but I have to really focus in mentally to accomplish my goals. 1 mile cool down. Tough workout today, good stuff.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to the bridge.

5.5 easy in the afternoon. Overcast today so the temps were nice. Felt good, but a little tired from the workout yesterday.

Nike Air Zoom Pegasus 31 Miles: 5.50Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning to the Spectrum.

Workout in the afternoon at Little Valley Park with the varsity guys. 2 mile warm up, fartlek (1,2,2,1), plus 4x:30 at the end and 1 mile cool down. I felt good, and we kept a good pack the entire time. Not a big workout, just some good turnover in the legs.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3 in the morning to Hidden Valley. 

7.5 easy out off Navajo Drive. Felt pretty good. A few aches and pains, but nothing that can't be fixed by rolling out and stretching. Otter pops after so that was sweet.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning around my neighborhood. I accidently turned my alarm off yesterday when I got up so I woke up late today and had to run by myself. 

Pyramid workout on the track in the afternoon. 2,4,8,8,4,2 w/200m recovery jog between each rep. Pretty short workout, but high intensity. Felt good to do some faster stuff. Ready for region!

Nike Air Zoom Pegasus 31 Miles: 6.00Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Slept in, that was nice. 4 miles around my neighborhood in the afternoon. I should have gone in the morning though because it was actually pretty warm. Solid week, good preparation for region and state. I'm in the right place physically and mentally to go and do some big stuff with the team. "SO EXITED!" #krishansen

Adidas Adizero Boston 5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

No morning run! (: 

4 miles out past the Spectrum in the afternoon w/4x200m finishes after. Ready to rock it out tomorrow.

Nike Air Zoom Pegasus 31 Miles: 5.50
Race: Region 9 Championship (3 Miles) 00:16:01, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No morning run again.

Race in the afternoon! I felt pretty good on the warm up and was much more focused for this race than I had been for any race all year. I got out good and didn't really have to fight for position at all. The pace felt good so I just relaxed in the back of the lead pack until about the 2 mile mark when I made a little surge to get closer to the front. Jaiden took off with about .75 left in the race and I decided to go catch him. I caught him on the hill with half a mile left and surged again to take the lead and just pushed it hard to the finish. It was such a cool experience running with the #krewmulonimbus and winning region as a team for the third year in a row! 5 runners in the top 6! Great race, now we just have to stay focused and keep the momentum rolling into state.

Adidas Adizero Boston 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No morning run.

5.5 easy in the afternoon plus 8x100m strides afterward. Pretty toasty outside today. 

Nike Air Zoom Pegasus 31 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Morning workout with the guys, nice to have some cooler temps. 2.5 mile warm up, 6x200m hill repeats w/equal recovery, 4x200m finishes on the track w/equal recovery, 1 mile cool down. Good workout, I felt strong, and the #krewmulonimbus kept it tight. 

Met up with some of the guys again in the afternoon. 3 miles easy to Hidden Valley. Good stuff.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Met up with the team at Barrel Roll out in Santa Clara for one last long-ish run before state. 8 miles easy, felt good. A little tight from the workout yesterday but other than that I was fine. 

3 more in the afternoon with some of the guys.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with the guys this morning. On the way back we did 5x:30 pick ups w/equal recovery. I felt good. Went in to get a massage after to get things loosened up a little before state. Good stuff. Oh, and Dyestat moved us from 34th to 28th in yesterday's rankings. Pretty cool, 5 Utah teams ranked in the top 30.

Nike Air Zoom Pegasus 31 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 easy in the morning to Hidden Valley. Last morning run before state!

In the afternoon we did 2.5 mile warm up, 1 mile on the track at 5k pace, and 1 mile cool down. Nothing serious, just fast enough to get the legs turning a little bit. I felt good and relaxed. I am ready for state! 

Nike Air Zoom Pegasus 31 Miles: 3.50Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 after arriving in Salt Lake at Liberty Park. Fun little trail around the park.

Nike Air Zoom Pegasus 31 Miles: 3.00
Race: Utah 3A XC State Championships (3 Miles) 00:16:02, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

2 or so this morning for a little shake out run. 

State in the afternoon. We did the usual 2 mile warm up and got ready for the race. The race didn't go too stellar for me. I gave it my all though, so I can't be disappointed about that, just disappointed that my all wasn't more. I can't explain why I didn't have it today, so that's frustrating trying to learn from it. But the past is the past and all I can do is move forward. Super proud of our team and what we were able to accomplish. The guys really stepped up today and made this possible. I'm so glad to be a part of this, and I'm excited to keep working toward the next big race. 

Nike Air Zoom Pegasus 31 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy for our "frosty run". Inside of my right calve was bugging a little. 

Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles by Coach's parents'.

Adidas Adizero Boston 5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran the ridge in the afternoon.

Nike Air Zoom Pegasus 31 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 in the morning.

3xmile repeats by Coach's parents' house in the afternoon. 4x200m finishes after.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 in the morning.

5 in the afternoon.

Nike Air Zoom Pegasus 31 Miles: 5.00Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 in the morning.

Workout over at Vernon Worthen Park in the afternoon. 12x400s with 4x200s afterwards. 

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

3 easy in the morning. 

4 in the afternoon for our Halloween run.

Adidas Adios 2 Miles: 4.00Nike Air Zoom Pegasus 31 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 out on the Little Black Mountain loop with the last 3 at tempo-ish.

Adidas Adizero Boston 5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Had to do the workout in the morning because I left for a HOSA thing in the afternoon. 5x500m hill repeats. 

Ran 3 in the evening on the treadmill in the hotel we stayed at.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

3 easy in the morning.

Michigan workout in the afternoon. Killer workout, and a solid effort from the guys today. 

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 easy in the morning and afternoon.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 easy in the morning.

2 mile race with Pine View out by Coach's Parents' house. 7 total for the afternoon.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy out by Navajo Drive. Pretty chilly at the start.

Nike Air Zoom Pegasus 31 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Sort of fell off of the fastrunningblog path for a while there, but I'm back. I'll update the past few weeks when I have more time. 

3 easy this morning.

6.5 easy in the afternoon w/ 8x100m strides afterward.

Nike Air Zoom Pegasus 31 Miles: 6.50Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 easy in the morning.

Workout at Little Valley Park in the afternoon. 2 mile warm up, 3x800, 6x400, 4x200, 1 mile cool down. Good workout, solid effort from everyone.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 easy in the morning. 

Easy 5.5 in the afternoon. Team banquet later in the evening. It was way fun to come together to remember the season and recognize all of our success. 

Nike Air Zoom Pegasus 31 Miles: 5.50Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 easy in the morning.

Race at Pine View in the afternoon. We got a good warm up in on the 2 mile course, then watched the girls race before throwing on our spikes and heading over to the start. The race went pretty well. I got out into good position, but sort of started to lag off the leaders on the second loop before getting back up with them at the hill. I passed everyone but Josh on the second loop and tried to close the gap on him but I couldn't catch him. The guys did great today. One week until we leave for Nike, exciting stuff!!!

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 in the morning.

Easy 4 in the afternoon.

Nike Air Zoom Pegasus 31 Miles: 4.50Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 in the morning out by Little Black Mountain with a little bit of tempo the last 2 miles. Pretty fun run with the guys today gearing up for Nike. We are going to do some big stuff down there!!! 

Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3 in the morning.

Short workout in the afternoon. 4x400, 4x200. Good stuff, just a few days until we'll be on our merry way down to the big AZ to do some work. 

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 6.50
Comments
From Conner Mantz on Mon, Nov 17, 2014 at 21:16:17 from 174.23.83.25

Good luck this weekend Kale, represent Utah well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning. 

Easy 5.5 in the afternoon. Felt good. 

Nike Air Zoom Pegasus 31 Miles: 5.50Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 in the morning. Starting to get a little less chilly.

In the afternoon we did an easy workout on the track to get the legs moving a little. I felt great! We are headed off to Arizona tomorrow so I won't be able to blog for a few days. Hopefully by my next entry we'll have earned ourselves a ticket to Portland!

Adidas Adios 2 Miles: 3.00Adidas Adizero Boston 5 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy in the morning. Long drive down to Arizona for the rest of the day so no afternoon run.

Adidas Adios 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 miles in the morning around our hotel. 

Another 3 jogging the course in the afternoon. Pretty sweet course. Super flat.

Nike Air Zoom Pegasus 31 Miles: 6.00
Race: NXR Southwest (3.107 Miles) 00:15:52, Place overall: 59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Big race today. We warmed up and I felt pretty good, but I could tell I was just too stressed out about the race, and I wasn't there mentally. I tried to loosen up a little bit and take the pressure off a little bit but I don't think I ever did. Well, the race started and I got out good, and I settled in like I normally do, but I quickly learned that you can't settle that soon in a big race like this one. I got shuffled further back and got separated from Jaiden and Spencer early which wasn't good. That was pretty much the story for our team this race. We couldn't run as a pack, which is definitely our strength and why we've done so well all season. We took 4th, which still gives us the chance of an at large berth, so fingers crossed. Not our best race of the season, but definitely a learning experience. I know they'll be back next year better and with more experience. Proud of our team and what we were able to accomplish this season, even if it didn't end the way we were hoping. 

Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

No morning run.

In the afternoon we did our mile time trial. My time wasn't very fast, but I didn't run very smart. I think I'm still in XC mode and just didn't push myself like I would in a 1600m race.

Nike Air Zoom Pegasus 31 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning. 

In the afternoon we ran the ridge. I haven't been up there in a while so it was pretty fun. Legs felt alright.

Nike Air Zoom Pegasus 31 Miles: 6.00Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Workout in the morning, we met up at BHNP and warmed up to Webb Hill for some 30 second repeats. Not too bad, pretty cold though.

Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles before lots of turkey and pie.

Adidas Adizero Boston 5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles for our fartlek workout with Tanner and Sage at BHNP in the morning. Way too cold for me.

Adidas Adizero Boston 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 around noon. Felt good. 

Adidas Adizero Boston 5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 in the morning.

6 mile loop up towards the Spectrum then over around Coach's parents' house where we took a moment to admire the beauty of their leg lamp. Felt okay. My Nikes have mucho miles on them, so I might need to invest in a new pair of running shoes pretty soon.

Nike Air Zoom Pegasus 31 Miles: 6.00Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 in the morning.

Last workout of the season in the afternoon. Short hill repeats behind the school. Felt alright.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 in the afternoon toward Sunriver. Good run, a little muddy from the rain but it was fun.

Nike Air Zoom Pegasus 31 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 easy in the morning.

Traveled down to California in the afternoon. 3 miles in the evening when we got there. Good run.

Nike Air Zoom Pegasus 31 Miles: 3.00Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Went to the course and got our race bibs and stuff, then we ran through the course and did some strides. Fun course, the California weather feels great. Went to the beach afterwards. Fun day.

Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

2 mile warm up with Josh before the race. It was a crazy race. I tried to get out the best that I could, but it was just a super crowded race. The hills wore me down a lot more than they have in the past and my arms tensed up early, which made for a not-so-great race for me. I was really hoping to finish off the season a little better, but it just wasn't in the books today. I haven't been running great lately, so I'll have to figure things out before track.

I feel like I've somehow the spark and competitive edge that I had during my region race. After state, I honestly didn't even feel like running all that much anymore. I kind of snapped out of it a little after a few days, but it hasn't been the same since. I think this break will really help though, and I will come back stronger than ever in track and do some big things. But for now, it's a much needed rest.  

Adidas Adizero Boston 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Just an easy 3 today.

Adidas Adizero Boston 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy today. Pretty busy with holiday stuff so I kind of slacked off with the running this week which is no bueno, but I've been lifting pretty consistently over the break so that's alright.

Nike Zoom Wildhorse Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 testing out the new shoes around Webb Hill.

Nike Zoom Wildhorse Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Playing around on Webb Hill again, with Seth this time. 

Nike Zoom Wildhorse Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy on Webb Hill exploring all the little trails up there by myself, pretty chilly today.

Nike Zoom Wildhorse Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2319.000.000.000.002319.00
Adidas Liquid Ride Miles: 199.25Scarpa Spark Miles: 8.00Pearl Izumi EM Trail M 2 Miles: 71.50Adidas Adios 2 Miles: 516.95Saucony Kinvara 4 Miles: 265.00NB Fresh Foam 980 Miles: 325.50Nike Air Zoom Pegasus 31 Miles: 577.55Adidas Adizero Boston 5 Miles: 263.50Nike Zoom Wildhorse Miles: 16.00
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