| 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 | | 129.50 | 0.00 | 15.50 | 0.00 | 145.00 |
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| Saucony Grid Terrain Miles: 140.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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200 Splits
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| :34 |
:35 |
:34 |
:34 |
:33 |
:32 |
:33 |
:31 |
:29 |
:29 |
:29 |
:29 |
PM: 6 miles
2 miles warm up
12 X 200M
1 mile cool down
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| Saucony Grid Terrain Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles
8 miles on Porter Rockwell Trail conversation pace, but the last 2 miles we picked up the pace.
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| Saucony Grid Terrain Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Splits
| 1st 800M |
1st 300M |
2nd 800M |
2nd 300M |
| 2:26 |
:45 |
2:27 |
:47 |
PM: 4.5 miles
We ran a 2 mile warm up and then ran 2 X 800, 300 with a 60 sec rest between each rep and 4 min rest between each set.
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| Saucony Grid Terrain Miles: 4.50 |
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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 |
| PM: 6 miles
We ran 1 mile on the track, 2 X the lower loop, and then a mile on the track.
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| Saucony Grid Terrain Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.50 | 0.00 | 8.50 |
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100 Splits
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AM: 4 miles
PM: 4.5 miles
Today I woke up at the butt crack of dawn to run and easy 4. After school we ran a 1 mile warm up and then 20 X 100M @ :15 sec, and then a 10 min cooldown.
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| Saucony Grid Terrain Miles: 8.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Weight Room
| Sit Ups |
Bench Press (70 lbs) |
Squat (45 lbs) |
Lunges |
Dead Lift (75 lbs) |
| 100 |
30 |
60 |
60 |
30 |
PM: 8 miles + weight room
Ran 4 X McDonalds loop (2 mile loop) with the last loop our fastest. Afterwards headed to the weight room.
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| Saucony Grid Terrain Miles: 8.00 |
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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 |
| PM: 4 miles
We ran a 1 mile warm up, ran 12 min hard (run as many laps as you can, I ran 8 3/4 laps), and then ran 1 mile cool down
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| Saucony Grid Terrain Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles
Ran 5 miles on the track (every 2 laps we did a full stadium on both sides) and then 2 miles on the lower loop to cool down. Ended up down 10 full stadiums.
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| Saucony Grid Terrain Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| PM: 5 miles
Not a good day for me. Started with a 2 mile warm up and then ran 2 X 1000 M, 800 M, 300 M. In the middle of the second 1000 M I got a huge cramp in my hamstring and had to step off in the middle to stretch it. Didn't finish the workout after that and ran a 1 mile cooldown
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5
70 min of continous running
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| Saucony Grid Terrain Miles: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
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Splits
| 1st 800 |
1st 600 |
1st 300 |
2nd 800 |
2nd 600 |
2nd 300 |
| 2:30 |
1:50 |
:45 |
2:30 |
1:49 |
:46 |
PM: 6 miles
We started off with a 2 mile warm up and then ran 2 X 800 M, 600 M, 300 M at 3200 M goal pace. I felt great throughout the first set and suffered through the second. Afterward a 2 mile cool down.
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| Saucony Grid Terrain Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles + weight room
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| Saucony Grid Terrain Miles: 4.00 |
| | Add Comment |
| | Race: |
Alpha Invitational (2 Miles) 00:10:40, Place overall: 17, Place in age division: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| PM: Alpha Invite + Walk/Jog Mount Olympus
Didn't have a great race this time. I wasn't in the race mentally which I think was the biggest obstacle. Hopefully I'll be able to improve. After the meet I decided to walk/jog Mt. Olympus.
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| Saucony Grid Terrain Miles: 11.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles
10 easy miles on Porter Rockwell with Ian and Tavin. Watch died near the end of it.
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| Saucony Grid Terrain Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Weight Room
| Bench Press (70 lbs) |
Squat (35 lbs) |
Abs |
Plank |
| 30 |
60 |
100 |
3 min |
PM: 5 miles + weight room
Ran to the gully and did 12 hard gully hills and then ran back then went to the weight room.
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| Saucony Grid Terrain Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
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400 Splits
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| 75 sec |
75 sec |
74 sec |
74 sec |
73 sec |
73 sec |
72 sec |
71 sec |
68 sec |
68 sec |
PM: 5.5 miles
Ran a 2 mile warm up and then ran 10 X 400 M starting at 75 sec and ending around 70 sec. Afterwards ran a 2 mile cool down
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| Saucony Grid Terrain Miles: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles + Striders
Ran 9 easy miles with 6 striders afterwards. I was feeling pretty sore from yesterdays workout, but I ended the run with a 60 sec lap on the track.
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| Saucony Grid Terrain Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Weight Room
| Push Ups |
Abs |
Bench Press (75 lbs) |
Squat (50 lbs) |
Lunges (60 lbs) |
Jump Rope |
Toe Raises (100 lbs) |
| 100 |
100 |
30 |
30 |
40 |
6 min |
50 |
PM: 2 miles
2 easy miles on the track in the rain and then weight room.
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| Saucony Grid Terrain Miles: 2.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
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300 M Splits
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| :50 |
:51 |
:51 |
:51 |
:49 |
:50 |
:50 |
:51 |
:49 |
:46 |
PM: 3.5 miles
Had a great trackworkout today. We ran 10 X 300 M @ 1600 M goal pace (:51). Hit all of my splits and finished strong.
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| Saucony Grid Terrain Miles: 4.50 |
| | Add Comment |
| | Race: |
Timp Tri-Meet (1 Miles) 00:04:48, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| PM: Timp Tri-Meet
Had a great race day today. Started out with the 1 mile where I ran a 4:48 and placed 3rd overall. Not my PR, but it is really close to it so I'm excited to keep progressing there. Next I ran the 800 M where I ran a 2:12 and placed 2nd overall. Once again not my PR, but can't wait to approve. In both of those races I had great starts but I think that I could've kicked harder, espically for the 800 M. Lastly I ran the 4 X 4. I don't know my time in that, but it was good. Overall had a great meet, but for the next meet I want to work on my kick and staying with the leading pack while still being able to conserve energy for the last lap. After the meet I did 50 pushups and 50 situps.
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| Saucony Grid Terrain Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5 miles + Core Workout
Ran 8.5 easy miles in the gully in the rain and got pretty muddy legs. Afterwards did a 15 min hard core workout.
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| Saucony Grid Terrain Miles: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles
Ran 4 miles easy with 6 X 100 M striders after. Then later in the evening I walked 5 miles passing out flyers. Tomorrow I will be racing the 2K steeplechase at the UVU Highs School Invitational at UVU.
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| Saucony Grid Terrain Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 129.50 | 0.00 | 15.50 | 0.00 | 145.00 |
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| Saucony Grid Terrain Miles: 140.00 |
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