| 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 | | 239.75 | 0.00 | 7.25 | 3.00 | 250.00 |
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| Nike LunarTempo Miles: 175.00 |
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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 |
| 5 miles
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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 |
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| | Race: |
Sandy Classic 5K (3.107 Miles) 00:17:29, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| AM: Sandy Classic 5K
PM: 7 miles
Today I ran in the 4th of July Sandy Classic, a long time tradition in our family. Started off the race with my brother (Daniel), Blake, and Zach. Started with a 5:40 pace for the first half mile and then brought it down. Blake took the lead early and kept the pace quick. As we hit the turnaround point, a kid behind us surged, trying to gain and lead and create a gap, but we covered the move well. In the last half mile, Daniel and I passed Blake taking the lead. Daniel started his kick which caught me off guard and cost me 1st place. Overall, I'm really happy about how the race went. What I would do differently is that I would have kicked with Daniel, and try to out sprint him in the final stretch. After the race I ran 7 miles alone around the usual loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Core Workout
| Push Ups |
Sit Ups |
Running V-Sit |
Plank |
Bear Crawl |
| 25 |
25 |
1:00 |
1:00 |
50 yd |
AM: 9 miles + core workout
PM: 4 miles
Today we started with a 5 min warm up (.5 miles) then we ran for 30 min (4.5 miles). After that we did 6 hill sprints up 11000 S starting at the Seminary Road and ending at 1300 E (1.5 miles). Then we did a core workout. After all that I ran home with Ian (2.5 miles) and later that evening I ran 4 miles around the cemetery loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Core H Routine
| Prone Elbow Stand |
Running V-Sit |
Lateral Plank Left |
Flutter Kick (Back Hyper) |
Lateral Plank Right |
Flutter Kick (V-Sit) |
Plank |
Sit-UPs |
Indian Crunches |
| 60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
AM: 11 miles
PM: 4 miles + Core H Routine
Today was a hard day. We ran on Porter Rockwell Trail for practice so I got a .5 mile warm up and then 10.5 miles on the trail. Immediately after we ran 6 barefoot striders. At home I ran 4 miles around the cemetery loop and then did Coach Jay Johnson's Core H Routine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 11 miles
PM: 4 miles
Today I had a great run. We ran up at the Alta Ski Resort so we had some nice altitude training. We started off with a .5 mile warm up and then started up the road to the camp grounds. I ran 6 loops with Ian and then headed back down which gave me 90 min or 10.5 miles. In the evening I ran 4 miles while my little brother (Austin) rode his bike next to me.
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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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Core H
| Prone Elbow Stand |
Running V-Sit |
Lateral Plank Left |
Flutter Kick (Back Hyper) |
Lateral Plank Right |
Sit Ups |
Plank |
Indian Crunches |
Sissor Kick V-Sit |
Flutter Kick V-Sit |
| 60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
AM: 6 miles + Ultimate Frisbee
PM: 4 miles + Core H Routine
Today was an easier day for me. We started off with a .5 mile warm up and the ran 6 striders. After that we ran for 30 min on the grass and the we played Ultimate Frisbee for the last 40 min. At 5:00 I ran the cemetery loop (4 miles) while Austin rode his bike next to me. When I got home I started the Core H Routine. I want to do that routine every Monday, Wednesday, and Friday, and then on Tuesdays and Thursdays do pushups and other core.
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| Nike LunarTempo Miles: 10.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles
PM: Rest
I gave myself a break so I can get a good recovery and be ready for the gully on Monday. Ran 10 miles around my usual loop.
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| Nike LunarTempo Miles: 10.00 |
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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 |
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| Prone Elbow Stand |
Running V-Sit |
Lateral Plank Left |
Flutter Kick (Back Hyper) |
Lateral Plank Right |
Flutter Kick (V-Sit) |
Plank |
Sit-UPs |
Indian Crunches |
| 60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
AM: 11 miles + Hills
PM: 4 miles + Core H Routine
We ran the Gully Longer run today and I clocked 52:38 which has been my fastest this year and then ran 6 max effort hills. After that I ran 4 miles around the cemetery loop with my mom, so we went slow which was good.
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| Nike LunarTempo Miles: 11.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Core Workout
| Push Ups |
Sit Ups |
Lunges |
Stadiums |
| 100 |
100 |
100 (50 on each leg) |
22 |
AM: 7 miles + Core Workout
12:help a: 1 mile + heavy lifting
PM: 4 miles
Ran 4 miles for the workout and then did a core workout and then ended with 6 X 100 Striders. I ran home from practice which gave me 3 more miles. Around noon I ran .5 miles with Austin to help a neighbor do some heavy lifting and then ran home. I ran 4 miles with my mom around the cemetery loop.
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| Nike LunarTempo Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.50 | 0.00 | 11.00 |
| AM: 11 miles
Today was a great run because for one it was hard and also I got to run with Kramer. We started with a .5 mile warm up and then ran 80 min (10.5 miles) with 8 X 1 min hard. It was great to be able to run with Kramer and talk to him about his mission and running.
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| Nike LunarTempo Miles: 11.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| AM: 11 miles
Today we started with a .5 mile warm up and then started the tempo run. I ran 4 miles easy, 2 miles hard, and then 2 more easy. My time for the 2 miles hard was 11:25 whcih was not what I wanted at all. I'm kinda disapointed, but I know I can fix it by the start of the season. I ran home (2.5 miles) which gave me my 11 miles.
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| Nike LunarTempo Miles: 11.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Core Workout
| Step Ups |
Bear Crawls |
Push Ups |
Sit Ups |
| 2 X 1 min |
2 X 1 min |
100 |
100 |
AM:8 miles + Core Workout
PM: 4 miles
Started out today with a .5 mile warm up. Then I ran 3.5 miles easy with Jake which was kinda slow, but it wasn't too bad. We then ran 6 X 100 yd striders and started the core workout. I ran home which was 3.5 miles and I took that at a hard pace. I ran 4 miles around the cemetery loop with Austin. My shin started hurting again so I'm going to ice it tonight and watch it carefully the next couple of weeks.
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| Nike LunarTempo Miles: 12.00 |
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| | 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
Gave myself an easy day while still hitting my weekly average.
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| Nike LunarTempo Miles: 2.00 |
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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 |
| AM: 10 mile hike up Mt Nebo
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| Nike LunarTempo Miles: 10.00 |
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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 |
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| Nike LunarTempo Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.50 | 0.00 | 12.00 |
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400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
| 80 |
77 |
74 |
80 |
77 |
77 |
77 |
74 |
AM: 12 miles
Ran on Porter Rockwell today. We ran 8 miles with 3/4 mile easy and 1/4 5k race pace (75-80 sec). Hit all my splits and then ran a 3.5 mile cooldown.
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| Nike LunarTempo Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 13 miles
Todays run up at Alta was probably one of my favorite. We started off with a .5 mile warm up and then started a 90 min run up Summer Road and around the camp grounds. I decided to take it hard up Summer Road and ran that portion in 25:00. Next I ran 10 fast campground loops, focusing on attacking the uphill and recovering on the hard downhill. Then I ran the Summer Road back down in about 18-19:00. My ending pace was a 5:33 mile pace. Felt good to get a nice hard run in, maybe I'll do more tonight.
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| Nike LunarTempo Miles: 13.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 striders, 5 miles, and core workout at practice. 5 miles after
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| Nike LunarTempo Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running
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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 alone.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Am: 8 miles + Core X Routine + Weight Room
Pm: 4 miles
Today we ran 30 min easy and then did a core workout and weight room. After Ian and I ran 1 mile on the track and ran 3 miles home. Well I thought I was going to rest, but at about 10:15 pm my mom asked if I wanted to go on a run, so 4 miles around the cemetery loop.
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| Nike LunarTempo Miles: 12.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 4.25 | 0.00 | 8.50 |
| AM: 8.5 miles + planks
Today was an awesome run. Started with a .5 warm up and then ran 30 min out and 30 min back with 3 min rest and 2 min hard. So basically it was a 12 X 2 min hard with a 3 min jogging recovery. Anyway I got to run with Blake and Tayte and I got to talk to Tayte about his mountain running and such. Afterwards we did 6 fast striders and 3 X 1 min planks. Oh and I don't know how many miles we did on the 2 min hard so I just split the total mileage and put half in the threshold.
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| Nike LunarTempo Miles: 8.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 7 miles
PM: 5 miles
Ran up at Youth Conference. 7 in the morning on the road and back and then 5 at night. The road has massive steep hills which made it a good challenging run.
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| Nike LunarTempo Miles: 12.00 |
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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 |
| PM: 5 miles
Woke up today with a bad migraine so I only got 5 in, in the evening.
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| Nike LunarTempo Miles: 5.00 |
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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 |
| AM: 10 miles
10 miles around the neighborhood.
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| Nike LunarTempo Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 239.75 | 0.00 | 7.25 | 3.00 | 250.00 |
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| Nike LunarTempo Miles: 175.00 |
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