| 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 | | 1203.28 | 0.00 | 113.75 | 4.00 | 1321.03 |
|
| Saucony Grid Terrain Miles: 7760.00 | SauconyTrainer Miles: 9.00 | Nike LunarTempo Miles: 21.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Weight Room
| Burpees |
Sit Ups |
Bench Press (60 lbs) |
Squat (45 lbs) |
Running Arms (5 lbs) |
Lunges |
| 60 |
50 |
30 |
30 |
Until Failure |
40 |
PM: 4 miles + Weight Room
Had a good fast paced run today and then ending in the weight room.
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| Saucony Grid Terrain Miles: 4.00 |
| |
| | 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
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| Saucony Grid Terrain Miles: 5.00 |
|
| | 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
Got to run with Kramer today. Had a blast talking to him and running.
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| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
I started out alone and then joined up with some Corner Canyon Kids and ran with them.
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| Saucony Grid Terrain Miles: 7.00 |
|
| | Race: |
BYU Indoor Invitational (1 Miles) 00:05:05, Place overall: 70, Place in age division: 21 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| AM: BYU Indoor Invite
Didn't do to well, but it can only get better.
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| Saucony Grid Terrain Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.50 | 0.00 | 5.50 |
| PM: 6.5 miles
Ran 5 miles with Phin and then ran 6 X 400 M @ 75 seconds.
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| Saucony Grid Terrain Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Weight Room
| Jump Rope |
Bench Press (60 lbs) |
Dips |
Squats |
Military Press (50 lbs) |
Squats (40 lbs) |
Abs |
| 10 min |
10 |
20 |
30 |
20 |
40 |
100 |
PM: 4.5 miles + Weight Room
Ran around Alta and then weight room
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| Saucony Grid Terrain Miles: 4.50 |
|
| | 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
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| Saucony Grid Terrain Miles: 7.00 |
|
| | 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
Ran 30 min and then 6 X 200 M hard on the track and then hard weight room
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| Saucony Grid Terrain Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM: 9.5 miles
10 X 400 M with warm up and cool down
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| Saucony Grid Terrain Miles: 9.50 |
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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 + weight room
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| Saucony Grid Terrain Miles: 4.00 |
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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 |
|
Weight Room
| Bench Press (60 lbs) |
Squats (45 lbs) |
Abs |
Jump Rope |
| 20 |
20 |
100 |
5:00 min |
PM: 7 miles + Weight Room
Had an awesome progression run. Started off really easy and ended about 5:10 pace for the last couple of mins. Ran 6 X 100 M striders and the the weight room.
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| Saucony Grid Terrain Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: 6.5 miles
|
| Saucony Grid Terrain Miles: 6.50 |
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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 |
|
Weight Room
| Bench Press (80 lbs) |
Military Press (20 lbs) |
Squats (45 lbs) |
Abs |
Jump Rope |
| 20 |
10 |
30 |
100 |
5:00 min |
PM: 7 miles + Weight Room
Ran for 55 min and then went to the weight room
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| Saucony Grid Terrain Miles: 7.00 |
|
| | 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
Had a nice fartlek workout. 10 min warmup. 5 min hard with a 2-3min rest all the way down to 1 min
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| Saucony Grid Terrain Miles: 8.00 |
|
| | 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
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| Saucony Grid Terrain Miles: 6.00 |
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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 |
| PM: 8 miles + Hills
Had an awesome muddy run in the gully. By the time I had finished I was completely covered in mud but you cant have a good run without getting dirty right? After the run 8 X the gully hill hard.
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| Saucony Grid Terrain Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Saucony Grid Terrain Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
400 Splits
| 1 |
2 |
3 |
4 |
| 65 sec |
64 sec |
65 sec |
65 sec |
PM: 4 miles
We ran a 2 mile warm up and then 4 X 400s at 800 M race pace and then ended with a 1 miles cooldown.
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| Saucony Grid Terrain Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Saucony Grid Terrain Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Saucony Grid Terrain Miles: 4.00 |
|
| | 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
6 easy miles with Tavin and the girls
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| Saucony Grid Terrain Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Core Workout
| Push ups |
Sit ups |
Burpees |
Plank |
| 100 |
100 |
60 |
3 min |
PM: Flying 40s + Core workout
Ran 8 flying 40s with an 800M inbetween each one. Then did a hard core workout.
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| Saucony Grid Terrain Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Mile Splits
| 1 |
2 |
3 |
| 5:55 |
5:49 |
5:46 |
PM: 5 miles + Core + Stadiums
Ran 3 mile repeats with a 1 mile warm up and cool down. Between each repeat we ran 10 stadiums and did 25 push ups.
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| Saucony Grid Terrain Miles: 5.50 |
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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 mils + Core Workout
Had an awesome time running 6 miles in the pouring rain. I ran up Wassatch Hill (a 2 mile steep hill) and down wasatch road. 100 Push up and 100 Sit ups after
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| Saucony Grid Terrain Miles: 6.00 |
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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 |
| AM: 11 miles
PM: Core Workout
Played an hour of basketball this morning and then went on my run. I ran up Dimple Dell and into the gully. It was nice to finally be able to run in the gully again.
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| Saucony Grid Terrain Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Splits
| 1st 800 |
1st 300 |
2nd 800 |
2nd 300 |
3rd 800 |
3rd 300 |
| 2:30 |
:46 |
2:34 |
:52 |
2:30 |
:48 |
PM : 5 miles
We ran a 3 mile warm up and then ran 3 X 800M @ 3200M pace, 300M @ 1600M Pace with a 1 min rest between each rep and 3 min rest between each set
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| Saucony Grid Terrain Miles: 5.00 |
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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 |
| PM: 8 miles
Ran 8 miles in the gully
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| Saucony Grid Terrain Miles: 8.00 |
|
| | 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
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| Saucony Grid Terrain Miles: 6.00 |
|
| | 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 in the gully again
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| Saucony Grid Terrain Miles: 10.00 |
|
| | 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
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| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
4 miles easy
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| Saucony Grid Terrain Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
|
Splits
| 1st 800 |
1St 200 |
2nd 200 |
2nd 800 |
3rd 200 |
4th 200 |
| 2:23 |
:35 |
:32 |
2:34 |
:35 |
:27 |
PM: 4 miles
We ran a 1 mile warm up and then ran 2 X 800 (@ 3200 M pace), 200 (@ 1600M pace), 200 (@1600M pace) with one min rest between each repeat and 1 lap walk jog between each set.
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| Saucony Grid Terrain Miles: 4.00 |
|
| | 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
First Day of Offical Track Practice. We started off the season with a 60 min run.
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| Saucony Grid Terrain Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 80 sec |
79 sec |
79sec |
80 sec |
79 sec |
74 sec |
71 sec |
74 sec |
74 sec |
71 sec |
PM: 6 miles
We ran a 2.5 mile warm up and then ran 10 X 400M @ 3200M race pace and then a 1 mile cooldown.
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| Saucony Grid Terrain Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
|
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 80 sec |
79 sec |
80 sec |
79 sec |
78 sec |
74 sec |
73 sec |
71 sec |
72 sec |
71 sec |
PM: 6 miles
We ran a 2 miles warm up, ran 10 X 400M and the a 1.5 mile cool down.
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
8 miles with 8 X 1 min MAX effort
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| Saucony Grid Terrain Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
200 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
| :34 |
:35 |
:34 |
:34 |
:33 |
:32 |
:33 |
:31 |
:29 |
:29 |
:29 |
:29 |
PM: 6 miles
2 miles warm up
12 X 200M
1 mile cool down
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| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
8 miles on Porter Rockwell Trail conversation pace, but the last 2 miles we picked up the pace.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Splits
| 1st 800M |
1st 300M |
2nd 800M |
2nd 300M |
| 2:26 |
:45 |
2:27 |
:47 |
PM: 4.5 miles
We ran a 2 mile warm up and then ran 2 X 800, 300 with a 60 sec rest between each rep and 4 min rest between each set.
|
| Saucony Grid Terrain Miles: 4.50 |
|
| | 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
We ran 1 mile on the track, 2 X the lower loop, and then a mile on the track.
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| Saucony Grid Terrain Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.50 | 0.00 | 8.50 |
|
100 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
| :15 |
:15 |
:16 |
:15 |
:15 |
:15 |
:15 |
:15 |
:16 |
:15 |
:15 |
:15 |
:15 |
:15 |
:14 |
:15 |
:14 |
:14 |
:14 |
:14 |
AM: 4 miles
PM: 4.5 miles
Today I woke up at the butt crack of dawn to run and easy 4. After school we ran a 1 mile warm up and then 20 X 100M @ :15 sec, and then a 10 min cooldown.
|
| Saucony Grid Terrain Miles: 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Weight Room
| Sit Ups |
Bench Press (70 lbs) |
Squat (45 lbs) |
Lunges |
Dead Lift (75 lbs) |
| 100 |
30 |
60 |
60 |
30 |
PM: 8 miles + weight room
Ran 4 X McDonalds loop (2 mile loop) with the last loop our fastest. Afterwards headed to the weight room.
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| Saucony Grid Terrain Miles: 8.00 |
|
| | 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
We ran a 1 mile warm up, ran 12 min hard (run as many laps as you can, I ran 8 3/4 laps), and then ran 1 mile cool down
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | 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
Ran 5 miles on the track (every 2 laps we did a full stadium on both sides) and then 2 miles on the lower loop to cool down. Ended up down 10 full stadiums.
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| PM: 5 miles
Not a good day for me. Started with a 2 mile warm up and then ran 2 X 1000 M, 800 M, 300 M. In the middle of the second 1000 M I got a huge cramp in my hamstring and had to step off in the middle to stretch it. Didn't finish the workout after that and ran a 1 mile cooldown
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5
70 min of continous running
|
| Saucony Grid Terrain Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
|
Splits
| 1st 800 |
1st 600 |
1st 300 |
2nd 800 |
2nd 600 |
2nd 300 |
| 2:30 |
1:50 |
:45 |
2:30 |
1:49 |
:46 |
PM: 6 miles
We started off with a 2 mile warm up and then ran 2 X 800 M, 600 M, 300 M at 3200 M goal pace. I felt great throughout the first set and suffered through the second. Afterward a 2 mile cool down.
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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 + weight room
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Race: |
Alpha Invitational (2 Miles) 00:10:40, Place overall: 17, Place in age division: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| PM: Alpha Invite + Walk/Jog Mount Olympus
Didn't have a great race this time. I wasn't in the race mentally which I think was the biggest obstacle. Hopefully I'll be able to improve. After the meet I decided to walk/jog Mt. Olympus.
|
| Saucony Grid Terrain Miles: 11.00 |
|
| | 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
10 easy miles on Porter Rockwell with Ian and Tavin. Watch died near the end of it.
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Weight Room
| Bench Press (70 lbs) |
Squat (35 lbs) |
Abs |
Plank |
| 30 |
60 |
100 |
3 min |
PM: 5 miles + weight room
Ran to the gully and did 12 hard gully hills and then ran back then went to the weight room.
|
| Saucony Grid Terrain Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
|
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 75 sec |
75 sec |
74 sec |
74 sec |
73 sec |
73 sec |
72 sec |
71 sec |
68 sec |
68 sec |
PM: 5.5 miles
Ran a 2 mile warm up and then ran 10 X 400 M starting at 75 sec and ending around 70 sec. Afterwards ran a 2 mile cool down
|
| Saucony Grid Terrain Miles: 6.50 |
|
| | 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 + Striders
Ran 9 easy miles with 6 striders afterwards. I was feeling pretty sore from yesterdays workout, but I ended the run with a 60 sec lap on the track.
|
| Saucony Grid Terrain Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
Weight Room
| Push Ups |
Abs |
Bench Press (75 lbs) |
Squat (50 lbs) |
Lunges (60 lbs) |
Jump Rope |
Toe Raises (100 lbs) |
| 100 |
100 |
30 |
30 |
40 |
6 min |
50 |
PM: 2 miles
2 easy miles on the track in the rain and then weight room.
|
| Saucony Grid Terrain Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
|
300 M Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| :50 |
:51 |
:51 |
:51 |
:49 |
:50 |
:50 |
:51 |
:49 |
:46 |
PM: 3.5 miles
Had a great trackworkout today. We ran 10 X 300 M @ 1600 M goal pace (:51). Hit all of my splits and finished strong.
|
| Saucony Grid Terrain Miles: 4.50 |
|
| | Race: |
Timp Tri-Meet (1 Miles) 00:04:48, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| PM: Timp Tri-Meet
Had a great race day today. Started out with the 1 mile where I ran a 4:48 and placed 3rd overall. Not my PR, but it is really close to it so I'm excited to keep progressing there. Next I ran the 800 M where I ran a 2:12 and placed 2nd overall. Once again not my PR, but can't wait to approve. In both of those races I had great starts but I think that I could've kicked harder, espically for the 800 M. Lastly I ran the 4 X 4. I don't know my time in that, but it was good. Overall had a great meet, but for the next meet I want to work on my kick and staying with the leading pack while still being able to conserve energy for the last lap. After the meet I did 50 pushups and 50 situps.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5 miles + Core Workout
Ran 8.5 easy miles in the gully in the rain and got pretty muddy legs. Afterwards did a 15 min hard core workout.
|
| Saucony Grid Terrain Miles: 8.50 |
|
| | 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
Ran 4 miles easy with 6 X 100 M striders after. Then later in the evening I walked 5 miles passing out flyers. Tomorrow I will be racing the 2K steeplechase at the UVU Highs School Invitational at UVU.
|
| Saucony Grid Terrain Miles: 5.00 |
|
| | Race: |
UVU High School Invititational (1.243 Miles) 00:06:58, Place overall: 8, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: UVU High School Invitational
I ran one of the most fun races ever, the 2K Steeplechase. For those who don't know its a 5 lap race on the track, but while running you are jumping over 3 barriers and 1 water barrier (Pictures on Strava). It was super fun to run and I ran a pretty decent time. I ran 4 miles in warm up/cool down that days also.
|
| Saucony Grid Terrain Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
|
Splits
| 800 |
800 |
400 |
400 |
400 |
400 |
200 |
200 |
| 2:32 |
2:29 |
69 sec |
69 sec |
69 sec |
68 sec |
29 sec |
31 sec |
AM: 6 miles
PM: 6 miles + Core H Routine
We ran a 2 mile warm up and then ran 2 X 800 @ 3200 M race pace, 4 X 400 @ 1600 M race pace, and 2 X 200 M @ 800 M race pace. Hit all my splits and felt pretty tired after.
|
| Saucony Grid Terrain Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles
Ran from my house to Wasatch and then up Bell Canyon Reservoir. From there I came down Pepperwood and ran around the cemetery finishing at 12 miles. Had a great run and felt great. 6 striders after the run.
|
| Saucony Grid Terrain Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 6 miles
6 miles alone and then spent the rest of the day aerating lawns
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.50 | 0.00 | 10.50 |
|
300 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| :49 |
:51 |
:50 |
:51 |
:49 |
:50 |
:50 |
:51 |
:48 |
:47 |
AM: 6.5 miles
Ran a 3 mile warmup and then ran 10 X 300 M @ 51 sec with the last two at 48 sec. Afterwards we ran a 1 mile cool down. I then spent the rest of the day aeration lawns
|
| Saucony Grid Terrain Miles: 6.50 |
|
| | 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
10 lonely miles
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | 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
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
|
400 Splits
| 1 |
2 |
3 |
4 |
| 58 sec |
60 sec |
62 sec |
64 sec |
PM: 5 miles
PPM: 5 miles
Had a really hard workout today. We ran 4 X 400 M @ Max Effort with 7 min between each rep. After the second rep I got really nauseous and was ready to give up but I powered through and told myself if I threw up I would have a lighter load to carry. Afterwards went on a 5 mile hike/jog with the family.
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | 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
Easy 4 miles before the meet tomorrow at Provo High School. I will be running the 1600 M and the 800 M and hoping that I can PR in both
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Race: |
Provo Tri Meet (1 Miles) 00:04:54, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.75 | 0.75 | 5.50 |
| PM: Provo Tri Meet
Had a good day of racing. Started out with the 1600 M. I ran a 4:54 which, in my opinion, not that good. My first lap in that race was a 72 which really set me up for that so next time I want to take my first lap faster. I also raced the 800 M and I got 1st also. I ran a 2:10 which is good because it shows my improvment. It wasn't a PR but I'm getting closer to it. Ran 1 mile as a warm up/cool down before/after each race.
|
| Saucony Grid Terrain Miles: 5.50 |
|
| | 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 really fast miles. I averaged a 6:48 mile pace and was feeling good. 6 striders after
|
| Saucony Grid Terrain Miles: 7.00 |
| |
| | 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 + Core H Routine
Ran 8 miles averaging 6:14 mile pace and felt great. Really pushed it on the last 2 miles.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
|
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 71 sec |
71 sec |
72 sec |
68 sec |
68 sec |
69 sec |
69 sec |
69 sec |
71 sec |
66 sec |
PM: 4.5 miles
Had a great track workout today. We ran 10 X 400 M @ 1600 M race pace. I started off kinda slow and relized that I wasn't going out fast enough and so I picked up my pace and finished strong. 1 mile warm up and cool down before and after the workout.
|
| Saucony Grid Terrain Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: 3 miles
Really easy day getting ready for the race tomorrow.
|
| Saucony Grid Terrain Miles: 3.00 |
|
| | Race: |
Bulldog Invitational (2 Miles) 00:10:35, Place overall: 15, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| PM: Bulldog Invitational
Ran a decent race. Not really good, but not really bad. Didn't hit any of the splits I was hoping. Ran a 4:51 mile and a 10:35 2 mile.
|
| Saucony Grid Terrain Miles: 13.00 |
|
| | 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
6 easy miles after mowing lawns all day
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
9 fast miles in the gully in the rain.
|
| SauconyTrainer Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
|
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 72 sec |
72 sec |
71 sec |
72 sec |
70 sec |
69 sec |
69 sec |
68 sec |
69 sec |
61 sec |
PM: 4.5 miles
We ran 10 X 400 M. The 1st 5 were at 72 sec while the last 4 were at 68-69 sec, and the last one was "Banshee Mofo" pace.
|
| Saucony Grid Terrain Miles: 4.50 |
|
| | 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
10 fast miles in the gully. It feels good to be running in the gully again. For whatever reason, the gully is where I can really push my body to the max and show what it can really do. Today I didn't take it as fast as I did on Monday, but still averaged 6:39 mile pace. In the summer, I want to be able to see what I can really run in there.
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
|
20 splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
| :38 |
:38 |
:37 |
:37 |
:36 |
:35 |
:35 |
:35 |
:34 |
:34 |
:33 |
:33 |
:32 |
:31 |
:31 |
:31 |
:30 |
:30 |
:28 |
:27 |
PM: 7 miles
We ran 20 X 200 M starting at 38 secs and ending at 29 sec. 200 M walk jog inbetween.
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: 1 mile
1 easy mile to get ready for Davis Invite.
|
| Saucony Grid Terrain Miles: 1.00 |
|
| | Race: |
Davis Invitational (1 Miles) 00:04:45, Place overall: 55, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.50 | 0.00 | 8.00 |
| AM: Davis Invitational
Had a really good race today. I raced the mile and ran a 4:55.66 which is a new PR so I'm really happy about that. Going into the second lap of the race I made a risky move and sped up to catch the leading group and then I was able to keep up with them which helped me get my PR. I also run the DMR (Distance Medley Relay). I was the 800 M anchor and I ran that at about 2:09.6, but we came in 6th for that. Ran 6.5 miles in warm ups and cool downs.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | 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
Well now is the time of year where we lay off of the heavy mileage and fast workouts and begin to taper for Region and State. Just 45 min today. We ran in the Jordan Gully all the way to Jordan High School and back.
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | 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
We did something, but I don't remeber
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
We did a fartlek workout today. We had a 10 min easy jog, 20 min of 1 min hard 2 min easy and then 10 min easy. Our average hard pace was 4:45ish
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
|
Splits
| 800 |
400 |
400 |
400 |
400 |
| 2:24 |
70 sec |
70 sec |
69 sec |
67 sec |
PM: 5 miles
Today we had a great track workout. We ran a 10 min warmup, ran an 800 M @ 2:24 with a 1 min rest and then 4 X 400 M @ 70 sec with a 30 sec rest. I felt strong and finished strong.
|
| Saucony Grid Terrain Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: 3 miles
20 mins trying to get ready for BYU. 6 striders after.
|
| Saucony Grid Terrain Miles: 3.00 |
|
| | Race: |
BYU Invatitional (1 Miles) 00:04:42, Place overall: 8, Place in age division: 84 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.75 | 0.25 | 12.00 |
| AM: BYU Invitational
PM: 7 miles
Had pretty good race today. I warmed up with a 2 mile run and strechted. Last night and this morning I was feeling kinda sick and so I was kinda worried about how the race was going to go.
When the gun went off everyone (as usual) took it out really fast and I had to tell meself to reel it in and to stick with your pace, so I started out in the back of the pack. My first lap was a 69 (which is really fast for being in the back) and I kinda slowed down on my second lap coming in at 2:19 (a 70 sec lap). From there I picked it up. When I hit the 600 M mark I began moving from pack to pack. Once I hit the 500 M mark I began my kick and I ran the last 400 M as hard as I could. I ended up catching up to the second pack, which I was happy about, but I didn't break 4:40 which was the ultimate goal.
Next time I want to keep the first lap the same, push it harder on the 2nd lap, run my 3rd lap strong, and leave no regrets on my 4th lap. Also I won't be sick.
After the race I went home, mowed some lawns, and ran 7 easy miles.
|
| Saucony Grid Terrain Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
|
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
| 69 sec |
69 sec |
70 sec |
69 sec |
68 sec |
62 sec |
PM: 4.5 miles
Had a good pacing workout today. Ran 6 X 400 M @ 1600 M race pace. I was able to hit all the splits and finish hard.
|
| Saucony Grid Terrain Miles: 4.50 |
| |
| | 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 easy miles today. I have region tomorrow and some goals I have are break 4:40 in the 1600 M and PR in the 800 M.
|
| Saucony Grid Terrain Miles: 2.00 |
|
| | Race: |
Day 1 of Region VII (0.994 Miles) 00:04:43, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.50 | 0.00 | 7.50 |
| PM: Day 1 of Region VII
I had a really good race today.
I started with a 2 mile warm up and up then stretched. I really wanted to break 4:40 today but we had some really fast wind so I knew that it was going to be hard if I do it. The race started out and I made an early move. About 100 M in the race I joined the leading pack. Coming out of the wind I slowed it down just a notch because I knew that I had went to hard through the head wind and wanted to recover using the tailwind down the straightaway. My first lap was a 69, which meant I was on track to achieving my goal. My second lap I told myself that I had to stay strong and not let the wind get to me and so I went hard into that head wind so that I wouldn't lose a lot of momentum. Coming around my second lap I began to be boxed in by a mountain view runner and Ian and the person in front of me was slowing down which meant that I had to slow down with him, so I made a quick decision and made a really risky move. I slowed down just enough to let Ian take a small lead, and then I went all the way out into lane 3 and really pushed the pace to get ahead of the group. Coming onto the last 500 M of the race I was stride for stride with the leader and I had two choices. I could use him as a wind breaker and try to out kick him, or I could go for glory and take the lead and I went for glory. At the 400 M mark I began to really push myself because I knew that I had to run hard in the head wind and hard once I got out, so I tried to create some distance between me and the second guy. Once I was halfway through the head wind, I ran as hard as I could, leaving nothing on the track and I ended up running a 4:42.85, winning my heat, getting 10th overall and almost scoring for Alta. If it wasn't for the wind I knew for sure that I could break a 4:40, but I'll take what I can get. I was really happy with the way I raced and the way I moved throughout the race. Next time, I would have gotten out faster so that I wouldn't have to use the energy to make a move so early in the race.
Later I ran the 800 M leg of the 1600 M sprint relay, and got 5th. I feel like in that race I could have kicked harder, earlier and maybe gotten us closer to the 4th place team.
Tomorrow I race the 3200 M and maybe the 800 M (I looked it up and they will let you run 4 events). My goal for the 3200 M is to hit a 5:00 mile for my first mile and then race the second. In the 800 I want to PR.
|
| Saucony Grid Terrain Miles: 7.50 |
| |
| | Race: |
Day 2 of Region VII (1.988 Miles) 00:10:29, Place overall: 16, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.50 | 0.00 | 8.50 |
| PM: Day 2 of Region VII
Today's race didn't go as planned
To start, it was really really hot and also I wasn't in a fast heat that was going to be able to push me. Anyways, I started out and clocked a 71 for my first lap which was way too fast so I slowed it down and came in at a 2:30 on my second lap which was right on pace. My 3rd lap was 3:50, 5 sec too slow so I pick up my pace. Because I had no one to pace with I naturally began to slow down. I tried hard to push and pick the pace up, but I ended up running a 10:29.00. That's what you get when you miss some track meets, but I did win my heat.
In the 800 M I ran a 2:11.92. My body was completely wiped out from my previous 3 races, but I managed to finish strong and I did my best
This track season has been rough for me, coming off of an IT band injury and missing some meets. In the mile, I started at 5:11 (BYU Indoor Invite) and finished with a 4:41 (BYU Outdoor Invite). In the 2 mile, I started with a 10:40 (Alpha Invite) and ended with a 10:29.00 (Region VII). Not the amount of progression I wanted to see, but it just means that I have to push myself harder this summer.
|
| Saucony Grid Terrain Miles: 8.50 |
|
| | 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
6 easy miles with Zach and Ian.
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. I'm taking a week long break between track season and cross country training. I'll be back running on the 22nd. For now, just core workouts.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: 3 miles
Ran 30 min really slow, because they asked me to be on the 4 X 4 team at state, which is really exciting.
|
| Saucony Grid Terrain Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: Less than 1 mile
Sprinters do nothing for workouts. So I'm training with them for the 4 X 4 for state and all we did was practice hand offs and then run a fast 200 M.
|
| Saucony Grid Terrain Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: Less than 1 mile
Same thing as yesterday except for less
|
| Saucony Grid Terrain Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: Less than 1 mile
Went out to the track, ran 2 warm up laps, stretched, ran a build up and then went home.
|
| Saucony Grid Terrain Miles: 1.00 |
|
| | Race: |
4 X 4 State (1 Miles) 00:03:36, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: 4 X 4 State
Had a good first run with the boys. We ran a 3:36.78, placing 3rd in our heat, but 15th overall meaning we didn't qualify for Finals. I think one of the biggest reasons why we didn't qualify was because this was the first time we had run as a team. If we had done it the whole season, I think that we could've qualified for finals and hopefully next year I will be able to do it again. My split for the 4 X 4 was a :53.
|
| Saucony Grid Terrain Miles: 1.00 |
|
| | 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
4 miles up the legendary Flight Park. It was a really cool, REALLY REALLY hard course, but it's one of my favorites.
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Strengthening
| Push Ups |
Sit Ups |
Toe Raises |
Squats |
Side Leg Lifts |
Clam Shells |
| 40 |
40 |
60 |
40 |
40 |
40 |
PM: 8.5 miles + Core Workout and Leg Strengthening
Ran a lonely 8.5 miles in 60 min, averaging a 7:10 mile pace. Afterwards I ran 6 striders. Later in the night I did a core workout with some leg strengthening. Kept it relativly easy so that I can build it up.
|
| Saucony Grid Terrain Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Workout
| Push Ups |
Sit Ups |
Side Leg Lifts |
Clam Shells |
Toe Raises |
Squats |
| 40 |
40 |
40 |
40 |
40 |
40 |
PM: Core Workout
Just had a Small Core Workout today, becasue I didn't have much time. Tomorrow I should be running again.
| |
| | 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 miles in the gully and 6 hill sprints
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | 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
30 min easy
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | 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 + Hill Sprints
45 min and 6 hill sprints
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: 3 miles
3 miles easy with the new incoming freshman and then we watched McFarland and ate fat boys.
|
| Saucony Grid Terrain Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Race: |
Ridgeline 5k (3.107 Miles) 00:20:21, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| The elevateion is killer up here
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
|
400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 69 sec |
71 sec |
71 sec |
73 sec |
71 sec |
72 sec |
69 sec |
71 sec |
69 sec |
65 sec |
PM: 4.5
Did a hard track workout in the 90 degree weather today.
|
| Saucony Grid Terrain Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM: 11.5 miles
Ran 11.5 miles up Milcreek Canyon. 5.75 straight uphill, 5.75 straight downhill
|
| Saucony Grid Terrain Miles: 11.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 11 miles
Well folks, I'm back. This summer I was working as a backpacking guide up in the High Uintas so I wasn't able to post because I didn't have the means of doing so seeing that I lived out of a tent for 3 months. Anyway I'm back and it sucks only because of the heat. I'm used to highs of 70 and lows of 30 not highs of 110 and lows of 100 so I need to get used to running in the heat again so that I can do well. Today I ran 11 on Porter Rockwell pretty easy.
|
| Saucony Grid Terrain Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
|
1000 Splits
| 1 |
2 |
3 |
4 |
| 3:15 |
3:12 |
3:15 |
3:10 |
PM: 5 miles
Ran a 1 mile warm up/cool down and then ran 4 X 1000 M @ 5k race pace.
|
| Saucony Grid Terrain Miles: 5.00 |
|
| | 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
Ran 8 miles around the lower loop (2 mile loop), but every time we ran on the 11400th side we sprinted it hard.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
|
1 mile Splits
| 1 |
2 |
3 |
| 5:27 |
5:25 |
I don't remember but it was faster |
PM: 8 miles
Ran a 2 mile warm up/cool down and then 3 X 1 mile repeats @ 5k race pace.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | 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 9 miles around the Best Buy Loop
|
| Saucony Grid Terrain Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| AM: 8 miles
Ran a 5k time trial. We ran a 2 mile warm up and then a 3 mile cool down (mostly because we paced someone for a mile in the middle of our cool down). I ran a 17:54 which isn't to shabby for the type of training I've been doing in the mountains. Just need to get my speed back.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | 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
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | 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
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Race: |
Pre Region (3.05 Miles) 00:17:54, Place overall: 10, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| PM: Pre Region
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
Ran up at Alta Ski Resort. On the way down had 3 X 1 min hard
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | 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
4 easy miles before the race
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Race: |
Utah County Invitational (3 Miles) 00:16:35, Place overall: 33, Place in age division: 33 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| AM: Utah Country Invitation
Ran a 16:35.7. Afterward I put on my trainers and re-ran the whole course at a hard pace so that my the last mile my legs were really burning, ran 6 striders, and then did a 1.5 mile cool down.
PM: 4 miles
Ran an easy 4 mile tempo in the blazing heat.
|
| Saucony Grid Terrain Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles
11 hilly miles on Wasatch with Tavin
|
| Saucony Grid Terrain Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: 3 miles
Easy 3 miles and one 400 at race pace
|
| Saucony Grid Terrain Miles: 3.00 |
|
| | Race: |
Wasatch Invitational (3.107 Miles) 00:17:49, Place overall: 15, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| AM: Wasatch Invitational
Ran one of my favorite meets and finished 15th overall.
|
| Saucony Grid Terrain Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
|
Mile Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 8:00 |
6:15 |
8:00 |
6:00 |
8:00 |
5:45 |
8:00 |
5:30 |
8:00 |
8:00 |
PM: 10 miles
Ran a 10 mile tempo on Porter Rockwell Trail today. Towards the end it got hard, but I finished strong
|
| Nike LunarTempo Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
|
800 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
| 2:33 |
2:33 |
2:32 |
2:33 |
2:33 |
2:31 |
PM: 8 miles
Ran a great workout today. Started with a 2 mile warm up, ran 6 X 800 M @ 2:35, and then ran a 20 min cool down. I hit every split fast which is good. This workout was good for me both mentally and physically.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | 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
Ran the gully long run. Felt good and ready to race.
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | Race: |
UIAA Invitational (3 Miles) 00:16:22, Place overall: 11, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
| PM: UIAA Invitational
Raced today out in Spanish Fork. I started the race with the top pack sitting in 4th place, but wasn't able to hold it. Ended up running a 16:22 and placing 11th. I'm not very happy with the time, but next week I should be able to do better. After the race I re-ran the course in 18:22 and then ran 6 striders.
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.50 | 0.00 | 3.50 |
| PM: 3.5 miles
Ran 20 X 200 M starting at 35 and ending at 28.
|
| Saucony Grid Terrain Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 9.5 miles
Ran for 65 min to Jordan and back running 10 laps on the track. Ran really fast and took the last 2 miles hard to work on my fade from last meet.
PPM: 3.5
Easy miles to my mechanics house to pick up my truck.
|
| Saucony Grid Terrain Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 1.50 | 0.00 | 11.00 |
| PM: 9 miles
1.5 miles to the region course, ran a fartlek around the region course. Ran around it 6 times and then 1.5 miles back to the school.
PPM: 2 miles
Ran 2 very easy miles just to loosen up.
|
| Saucony Grid Terrain Miles: 11.00 |
|
| | 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
4 miles to prepare for tomorrows race.
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Race: |
Royal Run (3.107 Miles) 00:16:02, Place overall: 7, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| PM: Royal Run
Had a great race today. Went out with the lead pack and stayed with them for the 1st mile. Ended with a strong kick and almost broke 16:00. Still not where I should be time wise but I hope to get there soon.
|
| Saucony Grid Terrain Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 9 miles
Ran the gully longer run plus some, but we had to take every uphill hard. It was a lot harder than I had expected and so my legs felt like jelly after I finished. I ran shut up hill though in 1:01 so, ya.
PPM: 3 miles
Easy miles to make sure my legs would be sore.
|
| Saucony Grid Terrain Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
|
400 Splits
| 1 |
2 |
3 |
4 |
| :58 |
:60 |
:61 |
:58 |
PM: 6 miles
Ran one of my favorite workouts ever, 4 X 400 Max effort with a 7 min rest. I love this workout because it works on a runners kick and I've always had a great kick and so this workout helps me with one of my running strengths. Proud of all my splits today.
PPM: Strengthening Exercises
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
45 min on the track easy
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | 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
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | Race: |
Park City Invitational (3 Miles) 00:16:18, Place overall: 19, Place in age division: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| PM: Park City Invitational
Wasn't a bad race, but wasn't a good race either.
|
| Saucony Grid Terrain Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles
Had a good long run in Lehi today
|
| Saucony Grid Terrain Miles: 13.00 |
|
| | 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
4 miles easy and 6 striders after
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
|
600 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
| 2:02 |
1:58 |
1:56 |
1:56 |
1:57 |
1:57 |
1:52 |
1:55 |
PM: 6 miles
Had a great workout today. Ran 8 X 600 M at the region course at goal race pace. Hit all my splits perfectly coming out to a 15:33
|
| | 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
4 miles easy
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.50 | 0.00 | 25.50 |
| |
PM: 2 miles
20 min easy and 2 X 300 M at 800 M race pace.
|
| | Race: |
Region 7 (3 Miles) 00:17:00, Place overall: 16, Place in age division: 16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| PM: Region 7
Had a terrible race today.
|
| Saucony Grid Terrain Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM: 11.5 miles
Ran 11.5 miles on porter Rockwell today at a 6:05 pace. Ran a sub 60:00 10 mile and then ran a 5:30 mile for the last mile.
I was still pretty mad about my race last friday and so I wanted to prove to myself that I was still a good runner and so I thought that I would pick up the pace. The whole time I felt great and almost like I could go faster (which I think because of the high altitude training I got over the summer running in the High Unitas), but I made sure to reel it back so that I don't injure myself.
|
| Nike LunarTempo Miles: 11.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 1.50 | 0.00 | 10.00 |
|
200 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
| :32 |
:32 |
:32 |
:30 |
:30 |
:30 |
:30 |
:30 |
:30 |
:29 |
:29 |
:29 |
:29 |
:29 |
:29 |
:28 |
:28 |
:28 |
PM: 7 miles
Ran a 30 min warm up and then 18 X 200 M starting at 34 seconds and ending at 28 second at the Region Course. 1.5 mile cool down.
Felt great in todays workout. I was able to start faster and still hit all the ending splits so I'm proud of that. I was still a little sore and stiff from yesterdays run, but I ran through the pain. I felt strong running the 200's and feel like I will be able to have a solid 400 M time this track season.
PPM: 3 miles
3 miles around the cemetery loop while my little brother roller skated next to me because he was too lazy to run.
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | 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
Today we ran a gully time trail, but with a twist. There were 3 teams, Thomas and Austin, Jackson and Tavin, and Ian, AJ, and me. The 1st team started and the 2nd team started 3 min after and the 3rd started 3 min after and the goal was to catch the team in front of you, but not get caught by the team behind you. I was on the 3rd team.
I loved this workout and it really taught pack running. I ran it in 41:45 which is pretty solid. During the run, we made a strategic plan: run the 1st mile @ 7:15 pace, 2nd @ 7:00, catch the teams on the road, and pass them after Shut Up Hill. Our first mile was a 7:15 mile, our second was a 6:30, we caught everybody on the road and then we passed them after shut up hill which was good. I feel like if I had gone alone, I could have gone faster and gotten a better time, but we had to stay with our team and cross somewhat together.
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
Hidden Valley Loop and 6 striders after
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| PM: 6 miles
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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 easy on Porter Rockwell trail.
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | 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
Just getting ready for state
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | 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
Just getting ready for state.
|
| Saucony Grid Terrain Miles: 4.00 |
|
| | Race: |
UHSAA State Meet (3 Miles) 00:16:40, Place overall: 45 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| PM: USHAA State Meet
No comment.
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Week
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Week
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Week
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest week
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest week
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Week
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest week
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest week
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest week
|
| | 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
Starting to build up mileage again for the track season. Here are my goals for the season:
400 M : 50 seconds
800 M: 1:50
1600 M : 4:10 - 4:20
2K Steeplechase: 6:10
3200 M: 9:30
If anyone can give me any advice to help me achieve them that would be great.
100 pushups and 100 abs later in the night.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | 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
Ran 7 miles in the Gully with Murph and Ian. Feels good to finally be back. This week will probably be just a mile building week.
Went to the LAMEST halloween party this year. Instead of all the scary horror movies and what not, we decorated gingerbread house. Now don't get me wrong, I love to do that, but on Halloween night? I don't think so. It's okay though, got a lot of candy so that kinda made up for it.
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | 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 miles on Porter Rockwell with 12 X 30 sec hard mixed in there.
It was a solid run and I felt great the whole time. I was a little challenging towards the end, but overall it was a great workout.
100 pushups and 100 abs in the evening.
|
| Saucony Grid Terrain Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 6 miles + hills
Ran 6 miles in the gully with 8 X 1 min hills @ race pace.
We did the hills first and they were really hard and then we ran the rest of the gully.
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | 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
Had a nice easy recovery day and ran 6 miles in lower gully.
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles
During the first 3-4 miles I was really tired and couldn't really focus, but going up Shut up hill really woke me up so then the rest of the run I was fine. Averaged a 6:40 mile.
|
| Saucony Grid Terrain Miles: 12.00 |
|
| | 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 + hills
Ran the gully longer run again. Held an average 6:40 pace.
I wasn't able to run with the rest of the team becaus I lost my truck keys and had to find a ride home so that I could go and get my spare to be able to drive so that was a bummer. But during the run, I was feeling good the whole time, although I did start way to fast and so I had to recover from that, but I did it. It was pretty chilly when I started but it eventually warmed up. It'g getting to that time of year where I actually need to keep my shirt on when I run.
While I was finishing up my last couple of miles I saw a couple trying to take a selfie with the gully as the background, so being a good person I slowed down to let them take the photo. Well I could hear her counting down to take the photo, so when she got to 1 shirtless me in short shorts jumped into the photo posed and smiled and then ran off. Hopefully I was able to photobomb them in time. Guess I'll never know.
|
| Saucony Grid Terrain Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.50 | 0.00 | 7.50 |
|
200 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
| :41 |
:40 |
:30 |
:38 |
:37 |
:36 |
:35 |
:34 |
:33 |
:32 |
:31 |
:30 |
PM: 7.5 miles
Had a pretty easy workout today in my opinion. Ran 4 miles for a warm up and then ran 12 X 200 M starting in the low 40s and ending in the low 30s and then a 2 mile cool down.
Was pretty easy to do. We started at 41 for our 200s and ended at 30.
|
| Saucony Grid Terrain Miles: 7.50 |
| |
| | 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
I wanted to get 8 miles but my knee started to bug me and it got worse, so I decided to stop at 6.
I think the reason my knee hurts is a couple of days ago I stretched it wrong and so I think it is still recovering from that. Also, my shoes have over 1000 miles on them so I'm going to get new shoes tomorrow and that will hopefully help a lot.
|
| Saucony Grid Terrain Miles: 6.00 |
|
| | 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
Created a new loop in the gully and called it the Gully Longest Run or The Reich. My knee felt a lot better so that is good although I totally forgot to go and get some new shoes. Looks like I'll have to go tomorrow.
|
| Saucony Grid Terrain Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.75 | 0.00 | 5.75 |
|
1200 Splits
| 1 |
2 |
3 |
| 3:56 |
4:06 |
3:57 |
PM: 5.75 miles
Had a great track workout today. We ran 3 X 1200 M @ race pace without looking at your watch.
Felt good to be doing some speed again. We ran the 1st one perfectly, the 2nd one was a little slower because the wind picked up, and the 3rd was good again. I felt good to be working on speed again.
|
| Saucony Grid Terrain Miles: 5.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| PM: 12 miles
Ran 12 miles in the gully by running the Gully Long run twice.
I'll be honest, I had a crappy workout today. I started off great and felt awesome but as the run progressed, I began to feel more and more sick. It got to a point where I had to fall back and take my own pace. I finished the 1st loop quite nauseous and began the second. About 2 miles into the second loop, I ran over to the side of the trail and emptied my stomach, then kept going to finish. Felt a little better after that, but was still pretty sick.
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| Saucony Grid Terrain Miles: 12.75 |
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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
5 easy miles around the city taking it easy.
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| Saucony Grid Terrain Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
| 73 sec |
70 sec |
73 sec |
73 sec |
73 sec |
71 sec |
73 sec |
72 sec |
70 sec |
70 sec |
69 sec |
68 sec |
PM: 6 miles
Had an amazing workout today. We ran 12 X 400 M @ 75-70 with 1-2 minutes rest.
We started out pretty good, the wind was off and on throughout the workout, but when it was blowing it was blowing hard. We started out 2 min rest between reps for the first 2 reps, 1:30 rest for the next 2 reps, and then 1:15 rest for the rest. We decided that 1:15 rest was good enough to recover enough that each rep was still hard. Ended the workout fast and ran a 1.5 mile cool down.
I got my ACT score back today and I got a 30. Super excited about that.
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| Saucony Grid Terrain Miles: 6.00 |
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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 |
| PM: 8 miles
8 miles easy with Ian in about 60 min.
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| Saucony Grid Terrain 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 milese of just hills.
So by Alta there is a a couple of neighborhoods next to eachother that all have a hill in them and so I ran up and down those hills for 10 miles. I included the strava workout so you guys can get a better idea of what I did. Anyway it was a lot harder than I thought it was going to be, but I liked it.
I finally got new shoes so my knees will stop hurting. I got two pairs so that I can switch them out and give one pair a break for a day. I got the Saucony Grid Phantom and the Saucony Grid Cohesion 10. Can't wait to get running in them on Monday.
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| Saucony Grid Terrain 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 |
| I don't think I will be running today. I got in a pretty bad accident today on my way to lunch.
I was going southbound on 700 East in between 11400 South and 12300 South in front of the Trax station when the light turned red and I began to slow down. Apparently the guy behind me didn't see me stop and he rear ended me pretty hard. When he hit me the my head flew backwards and went through the back windshield and completely shattered it. Most of the damage was done to his car.
So far the only thing wrong with my car is my shattered back windshield, and the bumper. I'm lucky to have an old truck because it was made with a real steel bumper and that bumper saved my car from further damage and possibly me from any other damage as well.
I got everything worked out with the police and his insurance is going to have to pay for it so I got my a new windsheild and bumper.
Just to be sure I don't have a concussion, I won't be running today.
Update:
I went to the hospital and they they said I was fine and had a mild concussion. I stayed there for 2 hours so that they could watch me but in the end they said that I would be okay. The doctor also said that I could return to running tommorrow if I felt okay so we will see how that goes.
 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
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| Saucony Grid Terrain Miles: 6666.00 |
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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
Ran from my house to the top of Shut Up Hill and back.
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| Saucony Grid Terrain 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 |
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| Saucony Grid Terrain 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 |
| PM: Left for Footlocker today
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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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| Saucony Grid Terrain Miles: 7.00 |
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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 |
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| Saucony Grid Terrain 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 |
| PM: 4 miles
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| Saucony Grid Terrain Miles: 4.00 |
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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 |
| PM: 8 miles
8 miles around my house. I ran one loop and it turned out to be only 4 miles and I didn't really want to run that loop again so I wandered around until I got 8 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1203.28 | 0.00 | 113.75 | 4.00 | 1321.03 |
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| Saucony Grid Terrain Miles: 7760.00 | SauconyTrainer Miles: 9.00 | Nike LunarTempo Miles: 21.50 |
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