Hurdle the Dead, Trample the Weak

Week starting Nov 26, 2023

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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:

April Goals:

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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Miles:This week: 0.00 Month: 0.00 Year: 5.01
Hoka One M Carbon X 2 Lifetime Miles: 447.71
Nike Downshifter 12 Lifetime Miles: 127.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.360.000.000.0021.36
Nike Downshifter 12 Miles: 16.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day with stretching and self massages

This weeks goals:

  • 0 unplanned days
  • 30-35 miles
  • execute a planned pre run routine/warm up before every run
  • execute a planned post run routine/SAM after every run
  • 2-3 X 100 M striders after each run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.020.000.000.005.02

PM: 5 miles

This past weekend I did some research on warm ups and drills. Specifically which ones to do, what is better than others, why you should do these drills, etc. Came upon a dynamic warm up video (written by Jeff Boelé) on Coach Jay Johnson's youtube channel that I really liked and decided to try it out.

After the warm up I ran 5 miles averaging an 8:32 mile. Felt super good right off the bat (I'm thinking it was because of the warm up) and was able to hit some pretty hard hills. Had a total of 661 ft in elevation gain. By my turn around point, I was pretty winded, but was able to hit the downhill and recover.

After the run did 2 X 100 M striders on the road. Felt good to get in a short sprint. Haven't gone that fast in a while.

Nike Downshifter 12 Miles: 5.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.010.000.000.005.01

PM: 5 miles

Did the dynamic warm up again before running a quick 5 miles. It felt oddly wamr today for there to be snow. Anyway I felt really good on my run and was able to average a 7:59 mile. I'm really liking this new warm up, unless I find a reason not too I think I keep it. 3X 100 m striders after the run.

Later lifted some weights with Lauren and then did some stretching before bed. 

Nike Downshifter 12 Miles: 5.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.330.000.000.006.33

PM: 6 miles + core h

Ran in the gully today. Every time I run there I always miss it more when I leave. I was racing the sunset (and it was getting really cold) so I didn't have time for the whole warm up. After a few drills and small stretches I went into it.

I swear as soon as I dropped into the gully it dropped 10 degrees. Just after the second mile, I ran into a group of coyotes that were yipping and howling. They were only about 20 feet from me so naturally I stoped running to start howling with them. Was pretty fun hahaha. Then got back on the trail and averaged an 8:16 mile. The trail was kinda snowing, but nothing too bad.

Later in the night I went to my future brother-in-law's wrestling match and ran into my high school running coach. It was nice to talk to him again and catch up.

Did core h and some stretching before bed.

Nike Downshifter 12 Miles: 6.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the treadmill

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.360.000.000.0021.36
Nike Downshifter 12 Miles: 16.36
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