| 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.
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 90.00 | 0.00 | 7.75 | 0.25 | 98.00 |
|
| Saucony Grid Terrain Miles: 98.00 |
|
| | 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
Well now is the time of year where we lay off of the heavy mileage and fast workouts and begin to taper for Region and State. Just 45 min today. We ran in the Jordan Gully all the way to Jordan High School and back.
|
| Saucony Grid Terrain Miles: 7.00 |
| | Add Comment |
| | 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 did something, but I don't remeber
|
| Saucony Grid Terrain Miles: 6.00 |
| | Add Comment |
| | 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 did a fartlek workout today. We had a 10 min easy jog, 20 min of 1 min hard 2 min easy and then 10 min easy. Our average hard pace was 4:45ish
|
| Saucony Grid Terrain Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
|
Splits
| 800 |
400 |
400 |
400 |
400 |
| 2:24 |
70 sec |
70 sec |
69 sec |
67 sec |
PM: 5 miles
Today we had a great track workout. We ran a 10 min warmup, ran an 800 M @ 2:24 with a 1 min rest and then 4 X 400 M @ 70 sec with a 30 sec rest. I felt strong and finished strong.
|
| Saucony Grid Terrain Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: 3 miles
20 mins trying to get ready for BYU. 6 striders after.
|
| Saucony Grid Terrain Miles: 3.00 |
| | Add Comment |
| | Race: |
BYU Invatitional (1 Miles) 00:04:42, Place overall: 8, Place in age division: 84 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.75 | 0.25 | 12.00 |
| AM: BYU Invitational
PM: 7 miles
Had pretty good race today. I warmed up with a 2 mile run and strechted. Last night and this morning I was feeling kinda sick and so I was kinda worried about how the race was going to go.
When the gun went off everyone (as usual) took it out really fast and I had to tell meself to reel it in and to stick with your pace, so I started out in the back of the pack. My first lap was a 69 (which is really fast for being in the back) and I kinda slowed down on my second lap coming in at 2:19 (a 70 sec lap). From there I picked it up. When I hit the 600 M mark I began moving from pack to pack. Once I hit the 500 M mark I began my kick and I ran the last 400 M as hard as I could. I ended up catching up to the second pack, which I was happy about, but I didn't break 4:40 which was the ultimate goal.
Next time I want to keep the first lap the same, push it harder on the 2nd lap, run my 3rd lap strong, and leave no regrets on my 4th lap. Also I won't be sick.
After the race I went home, mowed some lawns, and ran 7 easy miles.
|
| Saucony Grid Terrain Miles: 12.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
|
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
| 69 sec |
69 sec |
70 sec |
69 sec |
68 sec |
62 sec |
PM: 4.5 miles
Had a good pacing workout today. Ran 6 X 400 M @ 1600 M race pace. I was able to hit all the splits and finish hard.
|
| Saucony Grid Terrain Miles: 4.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM: 2 miles
2 easy miles today. I have region tomorrow and some goals I have are break 4:40 in the 1600 M and PR in the 800 M.
|
| Saucony Grid Terrain Miles: 2.00 |
| | Add Comment |
| | Race: |
Day 1 of Region VII (0.994 Miles) 00:04:43, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.50 | 0.00 | 7.50 |
| PM: Day 1 of Region VII
I had a really good race today.
I started with a 2 mile warm up and up then stretched. I really wanted to break 4:40 today but we had some really fast wind so I knew that it was going to be hard if I do it. The race started out and I made an early move. About 100 M in the race I joined the leading pack. Coming out of the wind I slowed it down just a notch because I knew that I had went to hard through the head wind and wanted to recover using the tailwind down the straightaway. My first lap was a 69, which meant I was on track to achieving my goal. My second lap I told myself that I had to stay strong and not let the wind get to me and so I went hard into that head wind so that I wouldn't lose a lot of momentum. Coming around my second lap I began to be boxed in by a mountain view runner and Ian and the person in front of me was slowing down which meant that I had to slow down with him, so I made a quick decision and made a really risky move. I slowed down just enough to let Ian take a small lead, and then I went all the way out into lane 3 and really pushed the pace to get ahead of the group. Coming onto the last 500 M of the race I was stride for stride with the leader and I had two choices. I could use him as a wind breaker and try to out kick him, or I could go for glory and take the lead and I went for glory. At the 400 M mark I began to really push myself because I knew that I had to run hard in the head wind and hard once I got out, so I tried to create some distance between me and the second guy. Once I was halfway through the head wind, I ran as hard as I could, leaving nothing on the track and I ended up running a 4:42.85, winning my heat, getting 10th overall and almost scoring for Alta. If it wasn't for the wind I knew for sure that I could break a 4:40, but I'll take what I can get. I was really happy with the way I raced and the way I moved throughout the race. Next time, I would have gotten out faster so that I wouldn't have to use the energy to make a move so early in the race.
Later I ran the 800 M leg of the 1600 M sprint relay, and got 5th. I feel like in that race I could have kicked harder, earlier and maybe gotten us closer to the 4th place team.
Tomorrow I race the 3200 M and maybe the 800 M (I looked it up and they will let you run 4 events). My goal for the 3200 M is to hit a 5:00 mile for my first mile and then race the second. In the 800 I want to PR.
|
| Saucony Grid Terrain Miles: 7.50 |
| | Comments(1) |
| | Race: |
Day 2 of Region VII (1.988 Miles) 00:10:29, Place overall: 16, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.50 | 0.00 | 8.50 |
| PM: Day 2 of Region VII
Today's race didn't go as planned
To start, it was really really hot and also I wasn't in a fast heat that was going to be able to push me. Anyways, I started out and clocked a 71 for my first lap which was way too fast so I slowed it down and came in at a 2:30 on my second lap which was right on pace. My 3rd lap was 3:50, 5 sec too slow so I pick up my pace. Because I had no one to pace with I naturally began to slow down. I tried hard to push and pick the pace up, but I ended up running a 10:29.00. That's what you get when you miss some track meets, but I did win my heat.
In the 800 M I ran a 2:11.92. My body was completely wiped out from my previous 3 races, but I managed to finish strong and I did my best
This track season has been rough for me, coming off of an IT band injury and missing some meets. In the mile, I started at 5:11 (BYU Indoor Invite) and finished with a 4:41 (BYU Outdoor Invite). In the 2 mile, I started with a 10:40 (Alpha Invite) and ended with a 10:29.00 (Region VII). Not the amount of progression I wanted to see, but it just means that I have to push myself harder this summer.
|
| Saucony Grid Terrain Miles: 8.50 |
| | Add Comment |
| | 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
6 easy miles with Zach and Ian.
|
| Saucony Grid Terrain Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. I'm taking a week long break between track season and cross country training. I'll be back running on the 22nd. For now, just core workouts.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: 3 miles
Ran 30 min really slow, because they asked me to be on the 4 X 4 team at state, which is really exciting.
|
| Saucony Grid Terrain Miles: 3.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: Less than 1 mile
Sprinters do nothing for workouts. So I'm training with them for the 4 X 4 for state and all we did was practice hand offs and then run a fast 200 M.
|
| Saucony Grid Terrain Miles: 1.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: Less than 1 mile
Same thing as yesterday except for less
|
| Saucony Grid Terrain Miles: 1.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: Less than 1 mile
Went out to the track, ran 2 warm up laps, stretched, ran a build up and then went home.
|
| Saucony Grid Terrain Miles: 1.00 |
| | Add Comment |
| | Race: |
4 X 4 State (1 Miles) 00:03:36, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: 4 X 4 State
Had a good first run with the boys. We ran a 3:36.78, placing 3rd in our heat, but 15th overall meaning we didn't qualify for Finals. I think one of the biggest reasons why we didn't qualify was because this was the first time we had run as a team. If we had done it the whole season, I think that we could've qualified for finals and hopefully next year I will be able to do it again. My split for the 4 X 4 was a :53.
|
| Saucony Grid Terrain Miles: 1.00 |
| | 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
4 miles up the legendary Flight Park. It was a really cool, REALLY REALLY hard course, but it's one of my favorites.
|
| Saucony Grid Terrain Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Strengthening
| Push Ups |
Sit Ups |
Toe Raises |
Squats |
Side Leg Lifts |
Clam Shells |
| 40 |
40 |
60 |
40 |
40 |
40 |
PM: 8.5 miles + Core Workout and Leg Strengthening
Ran a lonely 8.5 miles in 60 min, averaging a 7:10 mile pace. Afterwards I ran 6 striders. Later in the night I did a core workout with some leg strengthening. Kept it relativly easy so that I can build it up.
|
| Saucony Grid Terrain Miles: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Workout
| Push Ups |
Sit Ups |
Side Leg Lifts |
Clam Shells |
Toe Raises |
Squats |
| 40 |
40 |
40 |
40 |
40 |
40 |
PM: Core Workout
Just had a Small Core Workout today, becasue I didn't have much time. Tomorrow I should be running again.
| | Comments(1) |
| | 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
7 miles in the gully and 6 hill sprints
|
| Saucony Grid Terrain Miles: 7.00 |
| | 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
30 min easy
|
| Saucony Grid Terrain Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 90.00 | 0.00 | 7.75 | 0.25 | 98.00 |
|
| Saucony Grid Terrain Miles: 98.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|