| 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 | | 70.00 | 0.00 | 0.00 | 3.00 | 73.00 |
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| Nike LunarTempo Miles: 20.00 |
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| | Race: |
Sandy Classic 5K (3.107 Miles) 00:17:29, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| AM: Sandy Classic 5K
PM: 7 miles
Today I ran in the 4th of July Sandy Classic, a long time tradition in our family. Started off the race with my brother (Daniel), Blake, and Zach. Started with a 5:40 pace for the first half mile and then brought it down. Blake took the lead early and kept the pace quick. As we hit the turnaround point, a kid behind us surged, trying to gain and lead and create a gap, but we covered the move well. In the last half mile, Daniel and I passed Blake taking the lead. Daniel started his kick which caught me off guard and cost me 1st place. Overall, I'm really happy about how the race went. What I would do differently is that I would have kicked with Daniel, and try to out sprint him in the final stretch. After the race I ran 7 miles alone around the usual loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Core Workout
| Push Ups |
Sit Ups |
Running V-Sit |
Plank |
Bear Crawl |
| 25 |
25 |
1:00 |
1:00 |
50 yd |
AM: 9 miles + core workout
PM: 4 miles
Today we started with a 5 min warm up (.5 miles) then we ran for 30 min (4.5 miles). After that we did 6 hill sprints up 11000 S starting at the Seminary Road and ending at 1300 E (1.5 miles). Then we did a core workout. After all that I ran home with Ian (2.5 miles) and later that evening I ran 4 miles around the cemetery loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Core H Routine
| Prone Elbow Stand |
Running V-Sit |
Lateral Plank Left |
Flutter Kick (Back Hyper) |
Lateral Plank Right |
Flutter Kick (V-Sit) |
Plank |
Sit-UPs |
Indian Crunches |
| 60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
AM: 11 miles
PM: 4 miles + Core H Routine
Today was a hard day. We ran on Porter Rockwell Trail for practice so I got a .5 mile warm up and then 10.5 miles on the trail. Immediately after we ran 6 barefoot striders. At home I ran 4 miles around the cemetery loop and then did Coach Jay Johnson's Core H Routine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 11 miles
PM: 4 miles
Today I had a great run. We ran up at the Alta Ski Resort so we had some nice altitude training. We started off with a .5 mile warm up and then started up the road to the camp grounds. I ran 6 loops with Ian and then headed back down which gave me 90 min or 10.5 miles. In the evening I ran 4 miles while my little brother (Austin) rode his bike next to me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Core H
| Prone Elbow Stand |
Running V-Sit |
Lateral Plank Left |
Flutter Kick (Back Hyper) |
Lateral Plank Right |
Sit Ups |
Plank |
Indian Crunches |
Sissor Kick V-Sit |
Flutter Kick V-Sit |
| 60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
60 sec |
AM: 6 miles + Ultimate Frisbee
PM: 4 miles + Core H Routine
Today was an easier day for me. We started off with a .5 mile warm up and the ran 6 striders. After that we ran for 30 min on the grass and the we played Ultimate Frisbee for the last 40 min. At 5:00 I ran the cemetery loop (4 miles) while Austin rode his bike next to me. When I got home I started the Core H Routine. I want to do that routine every Monday, Wednesday, and Friday, and then on Tuesdays and Thursdays do pushups and other core.
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| Nike LunarTempo Miles: 10.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles
PM: Rest
I gave myself a break so I can get a good recovery and be ready for the gully on Monday. Ran 10 miles around my usual loop.
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| Nike LunarTempo Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.00 | 0.00 | 0.00 | 3.00 | 73.00 |
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| Nike LunarTempo Miles: 20.00 |
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