| Location: Draper,UT,United States Member Since: Jan 29, 2016 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: I hold Alta's 2K Steeplechase school record. Short-Term Running Goals: Create a routine around running that enhances my running while preserving the body. Long-Term Running Goals: Leave a leagcy
Live my dream
Run the whole time Personal: Ran for Alta High School under the coaching of Rob Murphy, one of the best coaches out there. I'm currently an artificial intelligence engineer that's just trying to enjoy some runs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 95.38 | 0.00 | 4.00 | 2.87 | 102.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.88 | 0.00 | 0.00 | 0.12 | 11.00 |
| Ran to D.P. and back which was about 8 miles (70 minutes) and then I started double days today, so I ran 3 more miles on the treadmil (20 minutes).
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Weight Room Workout
| Box Jumps with a 6 lb ball |
40 |
| Dead Lifts with 135 lbs |
18 |
| Lunges with 50 lbs |
40 |
| Pushups |
75 |
| Situps |
125 |
| Toe Raises with 95 lbs |
50 |
Today I could feel that double day I did yesterday. We ran easy for about 30 minutes with 6, 30 second, striders in the middle. After that was weight room.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| Today was a track workout, the bad thing was, it was in Dimple Dells indoor "track". I started out with a 2 mile warmup and then started on my 400's (2.75 laps). It was hard to run on that track becasuse it wasn't air conditioned, the "track" was cement, and they had very sharp turns, Plus there was a bunch of old people walking around it.
400 Splits
| Lap: |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
| Time: |
73 |
74 |
74 |
74 |
75 |
74 |
74 |
70 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| So last night I was playing soccer with my family and rolled my ankle bad enough that it was hard to walk, so today was spent on an elliptical. Not the most fun workout but I did a hour on it with 6 30 second maxed out pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Today was a 30 minuet warm up with weight room.
Weight Room Workout
| Body Squats |
60 |
| Lunges |
40 |
| Box Step Ups |
40 |
| Jump Squats |
20 |
| Pushups |
100 |
| Sit-ups |
125 |
| Heavy Bucket Carry (100 lbs) |
1:00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Today was a 5 mile run with 20 stadiums at the end. I decided that because my ankle was feeling a lot better I could start double days again so I did 12 more stadiums to finish with a total of 32 stadiums.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Today is probaly going to be my favorite workout of the week. We ran at the Olympic Oval because our track isn't opoen yet. We did a 30 minuet warm-up (4.5 miles), 2 800s, 4 400s, and a 10 minuet cool-down (1.5 miles). My 800 splits were 2:31 both times and my 400 splits were 65, 69, 70, 70. I was dead after the workout, but I was feeling good at the beginning so I decided to push the team hard today.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| We just ran 20 min easy to prepare for the race tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I ran for 30 min and did a core workout, because I wasn't able to make it to the race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Went up to Sugar House park and ran up there since it was such a great day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| We ran for 75 minutes around the neighborhood at an easy talking pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| We went down to Porter Rockwell trail and ran a total of 9 miles. We went easy the first 4.5 miles and then I really pushed it the last 4.5 miles which felt good.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Today was a WEIGHT ROOM DAY!! We started out with a 30 minute (4 miles) warm up and then headed to the weigth room.
Weight Room
| Jump Rope |
Dead Lifts (135 lbs) |
Pushups |
Sit-ups |
Lunges (60lbs) |
Box jump (6 lbs) |
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| 3 Min |
30 |
100 |
100 |
40 |
40 |
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 1.50 | 4.75 |
| Today was a track workout and it felt good. We started with a 2 mile warmup and then ran 10 200s and finished with 1.25 mile cool down.
200 Times
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| :37 |
:36 |
:35 |
:34 |
:33 |
:32 |
:32 |
:31 |
:31 |
:29 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Today was the beginning of offical track practices so things will really be ramped up. Today we ran easy for 60 min (7 miles) and finished off with 100 pushups and sit-ups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| Well you know your a distance runner when you accidently run 8 miles instead of 4 miles before your hill repeats. Did that and then l0 times hard up Shut Up Hill.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.25 | 4.50 |
| We ran flying 40s today where you sprint 40 meters as hard as you can, and then jog 2 laps around the track. Ran 6 of those and then Murph threw in a planking contest and 2 minuets of burpees.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick with the flu so no running today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran for 45 min and then did weight room.
Weight Room
| Pushups |
Abs |
Lunges w/ 15lbs |
Box Jumps w/ 8lbs |
Military Press w/ 30 lbs |
Dead Lift w/ 135 lbs |
| 100 |
100 |
30 |
30 |
30 |
30 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 95.38 | 0.00 | 4.00 | 2.87 | 102.25 |
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