| 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 | | 49.50 | 0.00 | 1.50 | 0.00 | 51.00 |
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| Nike LunarTempo Miles: 51.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.50 | 0.00 | 5.50 |
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200 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
| :30 |
:29 |
:30 |
:30 |
:30 |
:29 |
:31 |
:30 |
:30 |
:30 |
:28 |
:26 |
PM: 5.5 miles
We had a solid track workout today. We started with 1.5 mile warm up, ran 12 X 200 M, and then cool down with 2 miles.
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| Nike LunarTempo Miles: 5.50 |
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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
I ran 8 miles in the gully with Ian.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles
Ran 9 easy miles with Ian
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles
7 easy miles around Alta
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| Nike LunarTempo Miles: 7.00 |
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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 |
| We ran 4 miles in Lower gully. Did 50 pushups and 50 situps with 1 mile inbetween every 25 reps.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Cross Country Banquet
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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 + Hills
I ran the gully longer run and then ran 8 hill sprints.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: Stationary Bike
I did something to my IT Band so I won't be running for a while. Spent 60 min on the stationary bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Noon: Hills
I did some weighted walking hills today. I just really carried a lot of bags of leaves up a giant steep hill, but I'm going to count it.
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| Nike LunarTempo Miles: 1.00 |
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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 |
| Giving my IT Band some more rest.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| PM: .5 miles
Started to run and then felt some pain, stopped and walked home.
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| Nike LunarTempo Miles: 0.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Giving my IT Band some more rest.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Ran 1 miles and then 30 min hard on the bike
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| Nike LunarTempo Miles: 1.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Giving my IT Band some more rest
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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IT Band Rehab Excersise
| Side Leg Raises |
Clam Shells |
Hip Thrust |
Side Hip Bridge |
Side Shuffel |
Pistol Squat |
Donkey Kick |
Iron Cross |
Scropion |
| 30 per leg |
30 per leg |
30 per leg |
30 per leg |
10 Steps; 5 Reps
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15 per leg |
30 per leg |
30 per leg |
10 per leg |
Ran on emile before I had to stop. Went home and did some excersises.
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| Nike LunarTempo Miles: 1.00 |
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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 |
| Starting to slowly get back into running. my IT band is feeling good
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike 30 min
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.50 | 0.00 | 1.50 | 0.00 | 51.00 |
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| Nike LunarTempo Miles: 51.00 |
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