Hurdle the Dead, Trample the Weak

First track race ever and it felt good. Didn't break 5:00, but I'm still happy considering that we haven't done any track workouts yet. The meet was at the Olympic Oval in Kerns which has a 440M track, which took a little bit of getting used to but, still was an awesome meet.

Ran the cemetery loop in 19:55:32. It was snowing hard and the roads were a mix of ice and slush. The temperature was around 31 degrees.

Ran to D.P. and back which was about 8 miles (70 minutes) and then I started double days today, so I ran 3 more miles on the treadmil (20 minutes).

Weight Room Workout

Box Jumps with a 6 lb ball	40
Dead Lifts with 135 lbs	18
Lunges with 50 lbs	40
Pushups	75
Situps	125
Toe Raises with 95 lbs	50

Today I could feel that double day I did yesterday. We ran easy for about 30 minutes with 6, 30 second, striders in the middle. After that was weight room.

Today was a track workout, the bad thing was, it was in Dimple Dells indoor "track". I started out with a 2 mile warmup and then started on my 400's (2.75 laps). It was hard to run on that track becasuse it wasn't air conditioned, the "track" was cement, and they had very sharp turns, Plus there was a bunch of old people walking around it.

So last night I was playing soccer with my family and rolled my ankle bad enough that it was hard to walk, so today was spent on an elliptical. Not the most fun workout but I did a hour on it with 6 30 second maxed out pace.

Today was a 30 minuet warm up with weight room.

Today was a 5 mile run with 20 stadiums at the end. I decided that because my ankle was feeling a lot better I could start double days again so I did 12 more stadiums to finish with a total of 32 stadiums.

Today is probaly going to be my favorite workout of the week. We ran at the Olympic Oval because our track isn't opoen yet. We did a 30 minuet warm-up (4.5 miles), 2 800s, 4 400s, and a 10 minuet cool-down (1.5 miles). My 800 splits were 2:31 both times and my 400 splits were 65, 69, 70, 70. I was dead after the workout, but I was feeling good at the beginning so I decided to push the team hard today.

We just ran 20 min easy to prepare for the race tomorrow. 

I ran for 30 min and did a core workout, because I wasn't able to make it to the race.

Went up to Sugar House park and ran up there since it was such a great day.

We ran for 75 minutes around the neighborhood at an easy talking pace.

We went down to Porter Rockwell trail and ran a total of 9 miles. We went easy the first 4.5 miles and then I really pushed it the last 4.5 miles which felt good.

Today was a WEIGHT ROOM DAY!! We started out with a 30 minute (4 miles) warm up and then headed to the weigth room. 

Today was a track workout and it felt good. We started with a 2 mile warmup and then ran 10 200s and finished with 1.25 mile cool down.

Today was the beginning of offical track practices so things will really be ramped up. Today we ran easy for 60 min (7 miles) and finished off with 100 pushups and sit-ups.

Well you know your a distance runner when you accidently run 8 miles instead of 4 miles before your hill repeats. Did that and then l0 times hard up Shut Up Hill. 

We ran flying 40s today where you sprint 40 meters as hard as you can, and then jog 2 laps around the track. Ran 6 of those and then Murph threw in a planking contest and 2 minuets of burpees.

Sick with the flu so no running today

Ran for 45 min and then did weight room.

Ran for 30 min and then did a 8 min core workout

Started with a 20 min warm up and then ran a 12 min tempo run. Got in about 8 1/2 laps before the time was up. Ended with 10 min cool down. During the 12 min I was feeling not that great and fell back from the lead but regained a little bit back.

Started with a 30 min warm up and then headed to the weight room.

Today I got an amazing run in, and it will probably become one of my favorite loops. Started out at my house, ran to the bottom of Wasatch and ran up that beast of a hill. From there ran to shut up hill and ran up that. Ran, from shut up hill, the top half of the gully long run and then ran up 10600 S and ended with the last half of the cemetery loop, From there I finished in the dirt road behind my house and then sprinted home. It felt good to run that loop. Ran the 11 mils in 1:19:30.

Started out with a 10 min warm up easy and then started the track workout. 6X400 at 75 sec. Ended with a 10 min cooldown.

Ran the gully longer run today with read and then finished with 5 hills hard.

We ran the hidden vally loop today and when we got back to the track, Murph threw in a 3200 M. Ran that in 11:06, a new PR considering that I've never run a 3200 with a stopwatch.

Got in 11 miles on the Porter Rockwell Trail. Felt good to go the distance.

 Started wih a 1 mile warm up and then ran 200s today BUT instead of stopping and lining up for every 200 we ran them continuously. After we ended with a 1 mile cool down.

Just got 6 miles in

Ran a warm up and then weight room. I don't remember the weight room so I wont be able to record it but it was pretty good.

Ran an easy day to get ready for the race tomorrow

Felt awesome to run the mile and break 5:00 mintues. After the mile I ran anchor for the medley race and the splits for that were 60 and 76. Not the best splits to have, just wish I had run the 76 first instead of 60. After that race I ran the 4X4 as the anchor again. With that one I ran a 58 400 which I am a lot happier with.

Ran 1.5 miles and then watched a video on Prefontaines life. It was very inspiring.

Started out with the Hidden Valley Loop and Came back and ran 400s.

Ran 4 miles easy with 6 striders to prepare for tomorrows workout.

Ran 4 max effort 400s today in the freak blizard. Running it made me think of this quote by Herodotus:

"They are stayed neither by snow, nor rain, nor heat, nor darkness from accoplishing their appointed course with all speed."

We ran 45 min easy and then weight room.

We ran a 6 lap warm up and started a workout called the Michigan. You started out running a mile 20-30s slower than your PR (5:19) and then immediately starting running 2 miles easy and then immediately after that 1 mile hard (5:19).

Ran the 1600 M and matched my PR, but I then ran the 800M and PR'd with a time of 2:11.

Ran DP X2 which stands for Dead People X2

Started with a 3 mile warm up on the track and then ran the McDonalds loops 3 times. First super easy, second time very very hard, and then the third time easy again. My time for the second lap was a 10:50.

Had an amazing 2 mile race today. It was my first time ever racing it and I felt strong. After that I did a 4 mile cool down on a trail and then got ready for the 400. I didn't do as well in the 400, I ran a :59 and then did another 4 mile cool down, so I got some good mileage in today.

30 min easy

Today I decided to do an aerobic exercise so I swam instead of running. I swam 4100 ft in 30 min and then ended the night with 50 push ups and sit ups.

I did 8 easy miles on the Beach. I wasn't feeling very good because my body was shot from yesterday's workout. My cool down was fishing a couple of chairs out of the pool that the wind and blew in.

Easy Day

Medium

No Running

Ran 4 miles warm up and then ran 150 M sprints with 250 M walk jog

No Running

Super Easy Run in Milkcreek Canyon on the Pipeline Trail

Ran 60 min at a solid pace today. We did the K-mart Loop 2x

Started a 1.5 mile warm up and then ran 4 800 M at 2:30 pace and one 400 at 75 sec. This workout was trying to get me pace 75 400M really well. By doing this it will help me run a 9:58 2 mile which is going to happen before the season ends.

So I ran the gully longer run with Read instead of racing and it was awesome, but coach let us do a Prefontaine workout (sprint 200, jog 200) during the 2 mile race which was pretty fun.

Ran 20 easy min because we were all sore from the past weeks workouts.

We ran 45 min to get ready for the meet tomorrow.

So ran at the UHSTCA Invitational today with the cold and wind. It was really hard to run the 1600 because the wind was very strong so my time for that was 5:00-not my best performance. The 3200 was a little bit easier, but it was very very very cold, but I still managed to spit out a 10:44 which is not bad.

Ran the gully longer run today

Couldn't make it to practice today so I ran 6 by myself

Today Read and I ran 10 X 300s at 50 sec.

Ran 30 minutes easy with Read and then ran 6 fast striders.

Had an awesome run today on Porter Rockwell Trail. I ran 11 miles progressively getting faster and faster with each mile.

Not much but at least I got some in

No running today

Had a 2 mile warm up with 5 miles hard in 30 min and then ended with a 2 mile cool down.

Had a good race today, just getting ready for the invitational on Saturday.

Ran 2 very easy miles with 6 striders in the middle.

Had an interesting race today. First of all I wore tights for the race. Second I took the first couple of laps way too fast so I was slowly dying but it was a good time overall.

Ran 7 miles in the gully today nice and easy.

Today we started with a 10 min warm up and then ran 12 200s. The first 6 were at a 32s pace, the next 4 at a 30s pace, and then the last two as hard as you could.

Got a nice easy 10 mile adventure run in. I was a little sore from yesterday, but I enjoyed the long run.

Today was a nice speed/anerobic excersie. We started with a 2 mile warmup and then ran 4X400. The first one was max effort, the 2-4th were 3 seconds slower than your first one.

2 easy miles with 6 striders, and then we went in and watched, The Barkley Marthons

Ran 4 easy miles and then ended with 4X200s @1600M pace.

20 min easy and 6 striders to be ready for region tomorrow.

Had a good day at region today, and I PR'd in the mile by 4 seconds which is really good. I hope tommorrow I can do the same for the 2 mile. After my race I ran 4 miles with Murphy as a cool-down

I was a little disappointed with the race today. I ran a 10:26 when really I should be running 10:10, and I know that its a mental block and not a physical block, but hopefully I can get over that during the summer. On the bright side though I out sprinted a kid from Tim the last 5 meters. Overall, I was pretty happy about the meet with me PRing in the mile and running my PR in the 2 mile. Because this was my last race I was thinking about the beginning of the year when my mile PR was a 5:12 (now a 4:45) and my 2 mile PR was a 11:06 (now a 10:25). Looking back, I'm really happy about the progress I made throughout the season. Hopefully next year will go as well of better.

Ran 30 min easy today. My legs were still tired from yesterday.

Ran an out and back in West Desert. I only did six because of the heat and I wasn't feeling that well.

Ran 8 easy miles (52:36) around the Alta Loop and the Semitary Loop. After I did some pull-ups and a 20 min hard core workout.

Ran 20 min easy to prepare for JV region. After I also did 20 leg presses. 10 with 50 lb and 10 with 60 pounds.

So the 1 mile didn't go as planned, neither did the 800 I ran. I ran a 2:20 800, not the best. I'm starting to like the 800 and I want to get really good at it so I can run relays with it.

Didn't run today, but I did a core workout with some pull ups and push ups.

Ran at my old Junior High's Fun run today and won by at least 2 min. It was a weird experience running a 5k because I'm so used to track, but I liked it.

Ran 45 min easy

45 min easy

Ran 45 min easy

Got a new goal from Murph to run 800 miles between Memorial Day and Labor Day. This requires 10 miles a day, 6 days a week. It's going to be challenging, but I'm very sure I will be able to do it.

AM: 7 miles

PM: 4 miles

Ran 7 miles in the gully (longer run) and finished with a time of 53:26.18. After the gully, I ran 4 miles with Ian.

10 miles with Ian. My knee was bugging me so tomorrow I'm going to take it real easy.

Only did 3 as a recovery day. Hopefully, I won't be like this every week.

My knee felt a lot better today, it just needs to get used to the big jump.

Did 10 miles and then also hiked in Poison Springs, which was a blast.

Ran 10 miles easy today

Ran to shut up hill and back. This run was really hard so I took it fairly easy.

Ran 10 miles (1:10:01) on a great route that takes me through the gully.

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.

10 miles around my area. Nothing else really to report.

10 Miles in Milcreek Canyon. Went up Grandeur Peak.

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.

10 around the neighborhood.

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. 

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.

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.

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.

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.

Ran up to Desolation Lake

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.

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

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.

4 miles with an intense core workout

5 miles

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.

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.

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.

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.

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.

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.

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. 

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.

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.

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. 

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.

PM: 2 miles

Gave myself an easy day while still hitting my weekly average.

AM: 10 mile hike up Mt Nebo

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.

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.

6 striders, 5 miles, and core workout at practice. 5 miles after

No running

10 miles alone.

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.

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.

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.

PM: 5 miles

Woke up today with a bad migraine so I only got 5 in, in the evening.

AM: 10 miles

10 miles around the neighborhood.

AM: 10 miles

PM: Full Body Training

Ran 10 miles in Jackson Hole, Wyoming. The elevation was around 10,000 ft so I got some good elevation training. I ran 5 miles down the canyon and followed the Snake River and then ran back up to my camp. In the afternoon we ran a copes course which required a huge amount of upper and core strength and really gave me a workout. 

AM: 13 miles

PM: Core Strength

In the morning, I ran the same route. In the afternoon we had another core challenging course which left me sore.

AM: 10 miles

Same route again along the Snake River.

PM: 6 miles

So, I got home yesterday at 1:00 AM and was exhausted, so I accidently slept through my alarm to go run with the team which really sucked, so I did 6 miles alone. Only did six because I was so tired. I'll be at practice tomorrow.

400 Splits

1	2	3	4	5	6	7	8	9	10	11	12
77 sec	80 sec	78 sec	78 sec	78 sec	76 sec	79 sec	79 sec	78 sec	76 sec	70 sec	65 sec

AM: 5 miles

Today was my first day back with the team and it was great. We started with a 1 mile warm up and then ran 12 X 400s. The first 10 were at 80 sec and the 11th was at 75 sec and the last was a 200 at 37 sec and then a 200 max effort. We finished with a 1 mile cool down. Stayed pretty even on the splits, except for the 11th one where I got a little excited, but the workout didn't feel hard at all. I really liked this workout because it wasn't speed workout, but more of a pace learning and pack running workout, which will help us in the upcoming season. Also I broke 1000 miles for the year today!!

AM: 8 miles

PM: 2 miles

Woke up early today and ran the gully longer run by myself because I had something at 9:00. I felt great during the whole thing, but I didn't get a time on it. Later in the evening I ran 2 miles to get me up to my daily quota.

1	2	3	4	5
2:39	2:38	2:39	2:38	2:30

AM: 5 miles

PM: 5 miles

Today was another track workout that I liked. We started with a .5 mile warm up and then ran the lower loop and then ran 5 X 800 at 2:40. The 5th 800 had a max 200 at the end of it that I felt great on. Throughout the workout we hit our splits everytime which usually never happens, but it was awesome. 

AM: 10 miles

Today was an easy day to be prepared for tomorrow's Alta Run, which I am really excited and ready for. More to come tonight.

Ran 11 miles up at Alta with Blake.

10 miles in Idaho

5 miles easy in Idaho

Core H Routine

Prone Elbow	Running V-Sit	Plank Left	Flutter Kick Back Hyper	Plank Right	Indian Sit-Ups	Plank	Sit-Ups	Scissor V-Sit
60sec	60sec	60sec	60sec	60sec	60sec	60sec	60sec	60sec

AM: 7 miles + Hills Sprints

PM: 4 miles + Core H Routine

Ran the Gully Longer Run today and PR'd in it.  I ran it in 51:26 which was hard to do. We took the first bottom half slow so that Phin would know where to go, but once we got to the top trail I went sub 7 (around 6:18) to get my time. Afterwards I did 6 max effort hill sprints. In the evening, I ran 4 miles around the cemetery loop with my mom and immediately after did the Core H Routine with 30 sec rest in between each drill.

Track Workout Splits

1st 1000	2nd 1000	1st 800	2nd 800	1st 400	2nd 400
3:19	3:17	2:39	2:38	74 sec	66 sec

AM: 7 miles

PM: 4 miles

Today was another successful track workout. We ran 2 X 1000 @ 3:20, 2 X 800 @ 2:40, and 2 X 400 @ 75 sec. On the last 400 we ran the first 200 @ 37 sec and the last 200 max effort. In the evening I ran 4 miles around the cemetery loop with Austin.

AM: 9 miles

Ran 9 easy miles on Porter Rockwell today with the team and Read and Chase which was a surprise. More coming tonight.

AM: 13 miles

Today I really got pushed on the run. We started out with a warm up loop around the parking lot (which turns out to be .36 miles) and then I ran the Alta run with Tayte. He really pushed me and really tired me out, but I was able to keep up and talk to him about running. Anyway I got in 9 campground loops which gave me 12.21. I ran the parking lot warm up loop again to measure it and got  to roughly 13 miles. I took a evening off today, so nothing to report there.

200 Splits

1	2	3	4
:35	:33	:29	:32

AM: 2 miles

Today is supposed to be an easy low mileage day so there wont be much to report. Today I started off with a 3 lap warmup, ran 4 X 200 @ as close to 30 as I could get, and then a 3 lap cool down. It was really hard to hit 30 because me legs were tired from yesterday, but I did my best.

AM: 13 miles

We ran up at Jeremy Ranch Road today and I really liked it. We sorta mixed in a speed workout with a distance but it was okay. We started with a 1 mile warm up and then I ran 12 miles with 5 X 800m @2:40. I hit all my splits and on the last 6 miles I kept my pace sub 6:50. Felt like I got a great workout. Not sure what I'll do tonight, but probably make it easy.

Today we started out with a 1 mile warm up and then ran 12 X 200s with a walk jog recovery (but I just jogged the whole time). The first set of 4 was going to be 5k race pace, the next set was straining, and the last was full blown max effort. I lost the guys about number 8 which really sucked because max 200s without other people are hard. We finished with a 1 mile cooldown.

No running. Had to take care of freashmen all day.

Weight Room

Push Ups	Sit Ups w/ 12lb ball	Plank w/ 25lbs on my back	Jump Rope
100	100	3 X 1:00	2:00

PM: 5 miles + weight room

Today we ran 8 flying 40s so a 40M max sprint with a 800M easy jog. It was great, I loved it. Afterwards we went to the wieght room. 

PM: 6 miles

Today was a harder workout, but it was needed, for me at least. We ran a 6 mile progression run the 1st mile was at 8:00, 2nd at 7:30, 3rd at 7:30, 4th at 6:30, 5th at 5:30, and the 6th faster than 5:30. We started off great, but we were anywhere from 15-30 sec fast except for the last two where the 5th we ran a 5:35 and the last mile I ran a 5:44 which really bummed me out. I lost Zach and Taven at mile 3, then David dropped off about mile 2, and then I ran the last mile alone. I loved this workout because it was a huge mental workout. It was hot, I was sore and stiff, and my throat was so dry when I breathed in I would whistle, but I kept telling myself to go on and it really helped me by not stopping because then when I feel this way again, I will know that I can do it. I feel like this workout helped me grow more mentally then physically.

It's hard finding time to run in the evenings so next week I'm going to try to institue morning runs.

PM: 5 miles

Today was an easy day since we have a race tomorrow. I ran 2 miles on the track alone just to get some milage, but then we ran 12 laps: 4 easy, 4 striding the straights, 4 easy. 

AM: Grass Relays + 4 miles

Today I woke up late and missed the bus to the race so I had to get up there by myself which really stressed me out because I wasn't sure if I was going to make it on time or not. Anyway when the gun went off I had a great start, I was in the leading pack, but of course someone "tripped" so they called it back and we had another start. On this start, I did not do so well. When the gun went off I got pushed back into the middle group and got boxed in which really slowed me down. In the race I was feeling great. I was passing people the whole time and running hard. I hit about 8:10 with .5 miles left. After I reached the gauntlet and ran through it I really picked up my pace and ended with a max effort downhill finish. 11:01 wasn't the time I wanted at all. I was hoping for somthing around 10:50, but I wasn't in it today. What I would do differently was I would take the start faster, pick up my pace just a tiny bit, and kick at with .5 miles left. Aftger the race we ran 4 miles easy before getting on the bus. When I got home I was planning on going for a run, but I passed out on my couch and didn't wake up in time to go on one.

400 Splits

1	2	3	4	5	6	7	8	9
75 sec	76 sec	73 sec	74 sec	73 sec	74 sec	71 sec	70 sec	58 sec

PM: 9 miles

Today I got out on the track right after school and ran 2 miles by myself. We started with a 2 mile warm up, then ran 10 X 400 @ 80 sec to 75 sec. For some reason, I was feeling really good today, not pace wise, but muscle wise. The first one we hit was a 75 and from there it kinda took off. I was feeling fast and unstoppable, so I ran that way. On the 9th 400 coach said that if we got everyone under 75 seconds and 3 people under 65 seconds then he would make that one our last one so I took off and ran a 58 second 400 for that one. Afterwards did a 10 min cool down which got me up to 9 miles.

PM: 8 miles

Today was just a 60 min easy run around Alta.

PM: Pre-Region

I had a pretty good race today. We got to the park at like 5:00 and I didn't run until 7:45, so I got in a good nap before the race. I ran a 3 mile warm up with 1:00 race pace thrown in there every once in a while which I think really helped me. When the gun went off, I went out with the lead group and kinda got boxed in in the back. I could tell from then that it would be a fast race, so I picked up the pace a little bit to try to say with the pack. Throughout the whole race I felt great. My first mile was 5:16 and I don't know the rest. In the last half mile, Trevor (from Corner Canyon and also my Running Rival) caught up with me. He pulled ahead a little bit and I let him. Once we hit the chute I pulled up next to him and ran stride for stride with him. Well slowly we both started picking up the pace side by side until we were both giving it everything we had and more. I barely pulled ahead in the end and beat him. It felt great to finally out kick him for the first time. After the race I didn't cool down.

PM: 4 easy miles

4 easy miles around Alta. Trying to get ready for the Utah County Invite.

Pm: 2 miles

2 very easy miles and six striders on the football field barefoot. Getting ready for the Utah County Invite tomorrow.

AM: 26 miles (not a typo)

Tried to finsh my summer mileage strong with a marathon., Just ran it on watsatch and back. 

PM: 6 miles + Hills

Ran for 30 mins and then did 12 hard hill sprints and than ran back to alta.

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.

PM: 8 miles

After school I ran to the gully, ran the gully and then ran back to Alta. Ran it very fast.

PM: 4 miles

Ran 4 miles with 6 striders after.

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.

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.

200 Splits

1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16
: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. 

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.

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.

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).

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.

800 Splits

1	2	3	4	5	6
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.

PM: 10 miles

Ran 10 easy miles on the blistering hot Porter Rockwell Trail. Head wind both ways as usual.

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

PM: 4 miles

Ran 30 min easy to be ready for tomorrow.

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.

AM: 10 miles

10 easy miles around state street on my own.

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.

PM: 9 miles

Just 65 min in the gully today.

400 Splits

1	2	3	4	5	6	7	8	9	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.

PM: 4 miles + striders

4 easy miles with 6 striders to be ready for tommorrow.

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.

PM: 11 miles

My ankle was pretty sore today so I did 11 miles really easy.

PM: 9 miles

WE RAN 9 MILES ON THE TRACK!! Now I can't stand to even look at the track

Splits

1	2	3	4	5	6
3:58	3:48	2:29	2:26	71 sec	65 sec

PM: 6 miles

Today Was a workout that I really enjoyed. We ran 2 X 1200 M, 2 X 800 M, and 2 X 400 M. We were supposed to run these at race pace, but you can only go by feel. I felt really good and now I feel like I can do well for Region.

PM: 4 mile

30 min easy

PM:2 miles

We ran around the school for 2 miles

PM: Region VII

I had a good race overall. I PR'd, but I missed qualifying for state so I'll have to wait for track season.

Afternoonish: 18 miles

Had a great run in the gully and around the neighborhoods.