| 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 | | 224.40 | 0.00 | 2.00 | 4.50 | 230.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with Ian. My knee was bugging me so tomorrow I'm going to take it real easy.
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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 |
| Only did 3 as a recovery day. Hopefully, I won't be like this every week.
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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 |
| My knee felt a lot better today, it just needs to get used to the big jump.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Did 10 miles and then also hiked in Poison Springs, which was a blast.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles easy today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran to shut up hill and back. This run was really hard so I took it fairly easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles (1:10:01) on a great route that takes me through the gully.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 6 miles - 44:24.71
PM: 4 miles - Could not get a time because my watched died
Ran 6 miles in Salt Lake County on 3900 S and 3300 S and then ran 4 miles around the cemetery loop. On the cemetery loop I ran the last 2 miles hard and the last half mile max effort. I can feel my legs getting tired in the middle of the day from walking around, which is good because that means that I am pushing myself and getting stronger. Can't wait to see the improvement.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around my area. Nothing else really to report.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in Milcreek Canyon. Went up Grandeur Peak.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles in Milcreek Canyon today at 5:45 AM. I started at Rattlesnake Gulch and then ran over to pipline. From there I connected onto so other trail that took me back to the road, so I ran down the canyon. On the trail I averaged a solid 8:00 pace, and on the road I averaged a solid 6:15 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 around the neighborhood.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Today, I started up at BYU Runnig camp.We started off with a 2 mile time trial to see where everyone was at. Because of the 91 degreee weather, I only got a 12:00 2 mile and then vomited. Then we did a core workout and after that I ran 4 miles alone and didn't have enough time to get my 10 in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 2.50 | 11.00 |
| This morning we woke up and did a fartlek workout. We started with a 1 mile warmup and then ran 5:00 hard, 5:00 easy, 4:00 hard, 4:00 easy, 3:00 hard, 3:00 easy, 2:00 hard, 2:00 easy, 1:00 hard, 1:00 easy and then had a 1 mile cool. down. The fartlek turned out to be 5 miles total. In the afternoon we ran a 4 mile recovery on Provo River Trail.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| This morning we ran on Bonneville Shoreline trail. 2.5 out and 2.5 back. It was a lot like the gully, so Ian and I were able to dominate that. In the afternoon we ran up to Stewart Falls (2.5 out and 2.5 back) and when we reached the top I sat in the river to ice my legs.
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| | Race: |
BYU Time Trial (2 Miles) 00:11:30, Place overall: 17, Place in age division: 17 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| Today was the final day of camp, so of course we had a time trial. It was exactly like the one at the beginning, but this time I was ready. I did a 1 mile warm up with Ian and Jake (A kid from Mountain View) and then stretched. It was really really hot, but when the race started I got a good start with an easy pace, because the first .5 mile was all up hill. Once I hit the down hill I really got going. I used the downhill to slingshot me into a faster pace. About half of a mile out I started my kick and it worked out really well. Before I started my kick I was about 50th, but after I kicked hard and I finished, I was 17th. A couple days ago in a clinic, Coach Shane told us to think what we would do better next time knowing the people we raced with, and for this race I think I would've taken it out faster so I wasn't so far back, but overall I was pretty happy about the race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Today was my first day back with the team. We started out with a 5 min warm up (.5 mile) and then ran for 30 mins (4.5 miles) and then did a core workout. After that I ran home which gave me 3 more miles.
Core Workout
| Pull Ups |
Sit Ups |
Lunges |
Bear Crawl |
| 15 |
100 |
40 |
1:00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran up to Desolation Lake
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
| AM: 9 miles
PM: 3.9 miles (Ran the .9 to even out my yearly mileage)
Ran a 1 mile warm up and then ran 1.5 miles hard. For a cool down I ran the Gully Long run (6.5 miles) and then 1 mile home. Later in the evening I ran around then neighborhood.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Weight Room
| Push Ups |
Jump Rope |
| 100 |
3 X 1 Min |
Core Workout
| Prone Elbow Stand |
Running V Sit |
Lateral Plank Left |
Back Hyper Flutter Kick W/ Arms |
Lateral Plank Right |
Plank |
Sit Ups |
Sissor Kicks V Sit |
Flutter Kick V Sits |
| 60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
AM: 4 miles + Weight Room + Core H Routine
PM: 6 miles
Ran 4 miles with the team and then went to the weight room. After that we did a core 15 min core workout. Ran 6 alone in the evening
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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 |
| On the green river so I won't be able to run as much, but Ill do a lot of cross training and ab workouts.
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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 |
| 4 miles with an intense core workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 224.40 | 0.00 | 2.00 | 4.50 | 230.90 |
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