| 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 | | 186.00 | 0.00 | 18.00 | 4.00 | 208.00 |
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| Nike LunarTempo Miles: 198.00 |
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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 easy miles
4 easy miles around Alta. Trying to get ready for the Utah County Invite.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Pm: 2 miles
2 very easy miles and six striders on the football field barefoot. Getting ready for the Utah County Invite tomorrow.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| AM: 26 miles (not a typo)
Tried to finsh my summer mileage strong with a marathon., Just ran it on watsatch and back.
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| Nike LunarTempo Miles: 26.00 |
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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 |
| PM: 6 miles + Hills
Ran for 30 mins and then did 12 hard hill sprints and than ran back to alta.
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| Nike LunarTempo Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 1.50 | 0.00 | 10.00 |
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200 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
| :30 |
:34 |
:32 |
:32 |
:32 |
:32 |
:31 |
:32 |
:30 |
:30 |
:30 |
:29 |
Weight Room
| Push Ups |
Sit Ups |
Lunges |
Burpees |
Dead Lift (135lbs) |
Military Press (25lbs) |
Abs |
Bicep Curls |
| 100 |
100 |
40 |
60 |
20 |
20 |
3 min |
10 |
AM: 4 mils
PM: 6 miles + weight room
Got up and ran 4 miles before school. After we ran 12 X 200 @ 30-32 sec with a one lap jog in between and it was all continuous. After that we went to the weight room.
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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 |
| PM: 8 miles
After school I ran to the gully, ran the gully and then ran back to Alta. Ran it very fast.
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| Nike LunarTempo 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
Ran 4 miles with 6 striders after.
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| Nike LunarTempo Miles: 4.00 |
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| | Race: |
Wastach Invitational (3.107 Miles) 00:18:17, Place overall: 20, Place in age division: 20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 1.00 | 9.00 |
| AM: 6 miles + Wasatch Invitational
Today I ran the Wasatch Invitational. I started with a 5k warm up where we just ran the course. At the start of the race I felt amazing. I feel like I had a great start and took the first hill (which was 200 M in) at the perfect pace. From there I was passing people and not getting passed. I took every hill with great intesity and didn't focus on my energy levels. Ended up geting 20th place and getting a time of 18:17.72 which isn't bad but also isnt good.
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| Nike LunarTempo Miles: 9.00 |
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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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Weight Room
| Push Ups |
Sit Ups |
Dead Lift (145 lbs) |
Military Press (25lbs) |
Toe Rasies (145 lbs) |
Lunges (25 lbs) |
| 100 |
100 |
20 |
20 |
20 |
40 |
PM: 8 miles + weight room
We ran 8 miles easy with the whole team and then went to the weight room.
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| Nike LunarTempo Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.50 | 0.00 | 10.00 |
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200 Splits
| 1 |
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| :35 |
:45 |
:35 |
:45 |
:35 |
:45 |
:35 |
:45 |
:35 |
:45 |
:35 |
:45 |
:35 |
:50 |
:35 |
:50 |
300 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
| :54 |
:53 |
:52 |
:51 |
:50 |
:46 |
PM: 10 miles
Today we started with a .5 mile warm up and then ran 8 laps with each 200 M at either a :35 second or a :45 sec. so it went :35 sec :45 sec :35 sec :45 continuously without stoping with the last 2 laps at :35 sec :50 sec. After that we ran a 20 min "cool down" and then ran 6 300 M starting at :54 and going down to :46.
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| Nike LunarTempo Miles: 10.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Core Workout
| Jumping Jacks |
Plank |
L Plank |
R Plank |
Flutter Kick |
Running V Sit |
Sit Ups |
| 1:00 |
:30 |
:30 |
:30 |
:30 |
1:30 |
:30 |
PM: 9 miles + Core Workout
We ran for an hour today around a loop. I ran the loop 5 times and it was roughly 1.5 miles around. On my last lap I went sub 6:00 and finished strong. Afterwards did a core excersise.
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| Nike LunarTempo Miles: 9.00 |
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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 |
| PM: 6 miles +Hill Sprints
Ran 30 min easy to the gully, ran up the Gully Hill 10 times hard and the ran back to ALTA.
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| Nike LunarTempo Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
| PM: 1 mile Time Trial
We ran a time traial today. We started out with 1 mile warmup and then I ran a 4:50 mile which is pretty good, but I wasn't satisfied with my performance or time. Afterwards ran a cool down (1 mile).
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| Nike LunarTempo Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 14 miles
We ran 14 miles out and back on Porter Rockwell and I still haven't found the end of the trail. One day, ill find it.
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| Nike LunarTempo Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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800 Splits
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2 |
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| 2:30 |
2:40 |
2:39 |
2:41 |
2:40 |
2:42 |
PM: 8 miles
We ran a 1 mile warm up and then 6 X 800 M @ 2:40 pace continuously with a 800 M jog in between them. My first 800 I ran was a 2:30 which I knew was going to hurt me. Each one after that was right on pace. Didn't know how I was able to make it through but I did.
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| Nike LunarTempo Miles: 8.00 |
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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 |
| PM: 10 miles
Ran 10 easy miles on the blistering hot Porter Rockwell Trail. Head wind both ways as usual.
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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 | | 2.50 | 0.00 | 1.50 | 0.00 | 4.00 |
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200 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
| :34 |
:34 |
:33 |
:33 |
:31 |
:32 |
:31 |
:30 |
:29 |
:28 |
:27 |
:26 |
PM: 4 miles
We ran 12 X 200s @ 35 woking down to max effort
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles
Ran 30 min easy to be ready for tomorrow.
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| Nike LunarTempo Miles: 4.00 |
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| | Race: |
Nebo Invitational (3.107 Miles) 00:16:50, Place overall: 35, Place in age division: 35 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 1.00 | 9.00 |
| Pm: Nebo Invitational
We started with a 3 mile warm up. So this race was technically a 3 mile course but because there were so many people in the race I ran 3.1 miles so I'm counting it as a 5k PR. Well because there was so many people it was really hard to get up in the pack but I did my best.
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| Nike LunarTempo Miles: 9.00 |
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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 easy miles around state street on my own.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles + Hill Sprints
Ran for 30 min easy and then ran 3 fast hill sprints. 3 fast up and 3 fast down. Afterwards ran 10:00 cool down.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles
Just 65 min in the gully today.
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| Nike LunarTempo Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
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400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
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10 |
| 71 sec |
75 sec |
74 sec |
74 sec |
73 sec |
73 sec |
72 sec |
72 sec |
71 sec |
64 sec |
PM: 5 miles
Ran 10 X 400's. hit my splits pretty well. We started out at 75 and slowly went down.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles + striders
4 easy miles with 6 striders to be ready for tommorrow.
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| Nike LunarTempo Miles: 4.00 |
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| | Race: |
Park City Invitational (3 Miles) 00:16:29, Place overall: 27, Place in age division: 27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 1.00 | 9.00 |
| PM: Park City Invitational
Well, We ran the course as usual that then waited for 5 hours before the race started. So within the first 200 M I got spiked which caused me to sprain my ankle, so I ran the course with the joy of that. Still finished strong with a solid time but I wished that I hadn't sprained it because this is my favorite race and I felt like I could've PR'd but everything happens for a reason. 10 min cool down after the race.
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| Nike LunarTempo Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 186.00 | 0.00 | 18.00 | 4.00 | 208.00 |
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| Nike LunarTempo Miles: 198.00 |
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