| 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 | | 125.75 | 0.00 | 0.00 | 20.00 | 145.75 |
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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 |
| Ran for 30 min and then did a 8 min core workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| Started with a 20 min warm up and then ran a 12 min tempo run. Got in about 8 1/2 laps before the time was up. Ended with 10 min cool down. During the 12 min I was feeling not that great and fell back from the lead but regained a little bit back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Started with a 30 min warm up and then headed to the weight room.
Weight Room
| Jump Rope |
Pushups |
Abs |
Box jumps w/ 1 leg |
Lunges |
Bear Crawls |
| 3 min |
120 |
1:30 min |
2 min |
60 |
3 min |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Today I got an amazing run in, and it will probably become one of my favorite loops. Started out at my house, ran to the bottom of Wasatch and ran up that beast of a hill. From there ran to shut up hill and ran up that. Ran, from shut up hill, the top half of the gully long run and then ran up 10600 S and ended with the last half of the cemetery loop, From there I finished in the dirt road behind my house and then sprinted home. It felt good to run that loop. Ran the 11 mils in 1:19:30.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.50 | 4.50 |
| Started out with a 10 min warm up easy and then started the track workout. 6X400 at 75 sec. Ended with a 10 min cooldown.
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
| 72 |
74 |
74 |
74 |
74 |
75 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| Ran the gully longer run today with read and then finished with 5 hills hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| We ran the hidden vally loop today and when we got back to the track, Murph threw in a 3200 M. Ran that in 11:06, a new PR considering that I've never run a 3200 with a stopwatch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Got in 11 miles on the Porter Rockwell Trail. Felt good to go the distance.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Started wih a 1 mile warm up and then ran 200s today BUT instead of stopping and lining up for every 200 we ran them continuously. After we ended with a 1 mile cool down.
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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 |
| Just got 6 miles in
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Ran a warm up and then weight room. I don't remember the weight room so I wont be able to record it but it was pretty good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Ran an easy day to get ready for the race tomorrow
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| | Race: |
Alta Vs CC Bi-meet (1 Miles) 00:04:51, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 |
| Felt awesome to run the mile and break 5:00 mintues. After the mile I ran anchor for the medley race and the splits for that were 60 and 76. Not the best splits to have, just wish I had run the 76 first instead of 60. After that race I ran the 4X4 as the anchor again. With that one I ran a 58 400 which I am a lot happier with.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Ran 1.5 miles and then watched a video on Prefontaines life. It was very inspiring.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| Started out with the Hidden Valley Loop and Came back and ran 400s.
400 Times
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 67 |
74 |
71 |
71 |
71 |
71 |
70 |
70 |
70 |
65 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles easy with 6 striders to prepare for tomorrows workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 1.00 | 3.75 |
| Ran 4 max effort 400s today in the freak blizard. Running it made me think of this quote by Herodotus:
"They are stayed neither by snow, nor rain, nor heat, nor darkness from accoplishing their appointed course with all speed."
400s Times
| 1 |
2 |
3 |
4 |
| :59 |
:62 |
:64 |
:64 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| We ran 45 min easy and then weight room.
Weight room
| Push up |
Sit up |
Lunges |
Box Jumps |
Arm Swings (10lbs) |
| 50 |
100 |
40 |
40 |
Till you can stop |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| We ran a 6 lap warm up and started a workout called the Michigan. You started out running a mile 20-30s slower than your PR (5:19) and then immediately starting running 2 miles easy and then immediately after that 1 mile hard (5:19).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Race: |
Alpha Invitational (1 Miles) 00:04:50, Place overall: 24, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 1.00 | 1.50 |
| Ran the 1600 M and matched my PR, but I then ran the 800M and PR'd with a time of 2:11.
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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 |
| Ran DP X2 which stands for Dead People X2
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| Started with a 3 mile warm up on the track and then ran the McDonalds loops 3 times. First super easy, second time very very hard, and then the third time easy again. My time for the second lap was a 10:50.
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| | Race: |
Tri-Meet @ Timp View (2 Miles) 00:10:25, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Had an amazing 2 mile race today. It was my first time ever racing it and I felt strong. After that I did a 4 mile cool down on a trail and then got ready for the 400. I didn't do as well in the 400, I ran a :59 and then did another 4 mile cool down, so I got some good mileage in today.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 30 min easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 125.75 | 0.00 | 0.00 | 20.00 | 145.75 |
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