| Location: Salt Lake City,UT,USA Member Since: Jun 16, 2010 Gender: Male Goal Type: Highschool Champ Running Accomplishments: - I did better than I hoped my first year of XC. Really I didn't know what to expect and looking back I'm proud of myself for reaching the level I did sophomore year.
-I broke five in the mile @ the Davis Invite Sophomore year
Freshman Year: I didn't run cross country because I didn't really know about it until well into the school year:( In track the first ever mile I ran at practice was a 7:13 (HA!) and I ended the season with a 5:38 PR. I really only ran the mile that year.
Sophomore Year: I started running XC with the first summer workouts. I built up mileage all summer and progressively got better. Once the season came in I PR'ed almost every race. I ended the season with a 17:27 at regions, which means I was splitting at about 5:48 miles, only ten seconds slower than my PR in the mile freshman year. I also got the Rookie of the Year award, along with Dakota. Track season, well, was track season. A lot of lovely drama and confusion but hopefully that is all over for next year because I really want to focus on being a competitor in my Region and at State. I ended the season with a 4:58 PR.
Junior Year: I had an awesome XC season. I built mileage all though the summer and pushed myself through the season. I was doing well, until my shins just got to painful to run through, and unfortunately that was the pretty much the end of my season. I took time off before Region and ran as hard as I could finishing 10. Once State came around, I decided that I would pull out of the race to give another one of our guys a shot at running. Right after State, I began cross training, and I cross trained all throughout the winter, until I got back to running about two weeks before indoor started. I struggled a bit during indoor to manage my shins, but I followed my training, got stronger, and strengthened myself enough where my shins no longer even bothered me. I was able to go through the entire outdoor season without injury and climbed to mileage I had never achieved. I was second in the 2 mile at Region and made State, where I PR'ed again. I couldn't be happier with my outdoor season because although I didn't quite reach the times I could have hoped for, I stayed 100% injury free and I can tell that I am stronger and ready to take on a summer of hard training.
Senior Year: I trained hard and consistently this summer, climbing to 100 mile weeks, and feeling strong while doing so. I stayed at high mileage all through the season, averaging 90 miles a week, and racing hard all the while. When it came time to taper, I saw just how much all those miles paid off, and now I'm proud to say I'm a Region Champion, as well as top 10 in the state.I trained hard and consistently this summer, and it payed off. I am a different runner now than I was a year ago, staying completely away from injury, giving me confidence that my body can take all the hard training that is coming up. I trained hard and went into Footlocker excited, but I did not do nearly as well as I could have. But, my failure at Footlocker fueled me for the season, and I set some PR's during Indoor. My real step up though, was during outdoor. I improved all season, with some great highlights along the way. I ran well at Arcadia, racing three times and PR'ing by almost 40 seconds in a 3200 after having raced twice previously. I continued improving and working hard, and at the Davis Invite I finished third with a 4:14 1600. I then went on to finish 5th at State in the 1600, and 3rd in the 3200, a big improvement over my 10th place finish during Cross. Despite knowing that I could have done better this year, I am very satisfied with how my season went. I made a big jump through hard work, and I learned so much about running and about myself. Now, I am proud to say that I have signed to BYU and will be running for one of the best teams in the NCAA! Go Cougars!
Personal Records:
5k - (aided) 15:03 Running of the Leopards 2013
- 15:36 NXR 2012
800 - 1:59.63 Region Champs 2013
1600 - 4:14.64 Davis Invite 2013
3200 - 9:16.9 Utah State T/F Champs 2013
3200 - 9:07.94 Arcadia Invite 2013 (sea level)
Short-Term Running Goals: -Cross Country Region Champion!
-Break 4:40 in the mile
-Break 4:30 in the mile
-Break 4:20 in the mile
-Run an 800 under 2:10
-Run an 800 under 2:00
-Run a XC 3 mile course under 17:00
-Run a XC 3 mile course under 16:30
-Run a XC 3 mile course under 16:00
-Run a XC 3 mile course in under 15:30
-Break 17:00 in a 5K
-Break 16:30 in a 5K
-Run in the mens elite race at Footlocker
-Place high in the state in the 1600/3200
Long-Term Running Goals: -Run in college
-Stay healthy and run for life
-Have fun while running!
Personal: High school is now over, and real life starts. I will be attending and running for BYU in the fall. GO COUGARS! Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 85.00 | 85.00 |
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| Nike BYU Pegasus 30 III Miles: 81.00 | Nike Lunaracer 2 Miles: 3.00 | Nike Victory II Spike Miles: 1.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.50 | 12.50 |
| AM: Met up with Bill, Dakota, John, and Chris to go for a long run down Emigration. We met at the T in the road, and they went out for a mile in the opposite direction first, then came back and I joined them as we headed up to the top of the road. Then is was the good ol' long run down Emigration, then we turned up towards the golf course, and took it to the van at Cowboy Grub.
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| Nike BYU Pegasus 30 III Miles: 12.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.00 | 14.00 |
| AM: No class today, so a bunch of guys met up at 9 to go for the longer run of the day. We did a run I've never done before that started on the River Trail, then we cut in this park, through some neighborhood, and eventually ended up behind the Walmart. Then we cut over onto Carterville, and took that back the long way by the Hospital. It ended up being 10.
PM: Later in the day, I went over to the locker room and went for an easy 4 miles by myself.
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| Nike BYU Pegasus 30 III Miles: 14.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.00 | 13.00 |
| AM: When I got to the locker room, Ward was just arriving too and it was nice enough outside that we decided to run outside. I did 5 with him.
PM: We had Lake Loop tempo today. We ran out there, then at the park we changed shoes and jogged over to the corner to start. Coach didn't give us an governors today, or a goal pace, but it would have probably just been the usual. Keep the first two miles no faster than 5:05, then go by feel. We hit mile 1 in 5:06, then mile 2 in 5:04, and I was feeling good but for some reason I was feeling some hip pain. I usually don't feel any until the later in the tempo, the 3.5 to 4 mile range, but by then I know I can push through it since the tempo is almost done. It started hurting much earlier than usual, so I pulled out at three to not push the pain. I wish I could have finished the tempo, I was feeling good and the guys were rolling, we hit 3 miles in 15:14, and a couple guys dropped their pace for the last two miles and PR'ed huge on Lake loop. I ran back to the park with the rest of the 3 mile group, then once everyone was back, we headed back to SFH where I hit 8. I decided to leave it there and not add to 10 because of the hip. Hopefully today was just an off day for my hips rather and nothing else.
After we hit weights, where we had a pretty tough day. There was more of an upper body focus today, but there was still a good whole body lift. Once that was done, I did my hip reps, back extensions, and sitting v's. Man I'm pooped.
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| Nike Lunaracer 2 Miles: 3.00 | Nike BYU Pegasus 30 III Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.00 | 14.00 |
| AM: Four easy miles on the treadmill.
PM: Went for the usual ten miles on Carterville with a few guys, then did my usual post-run routine in the weight room.
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| Nike BYU Pegasus 30 III Miles: 14.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.50 | 8.50 |
| AM: Decided to sleep in and just do one medium run today.
PM: With the time trial tomorrow, and a light workout today, I cut out my morning run and decided to get about 8 miles in at practice. We did the usual warm up route, then I did another half mile on the track, then changed shoes and a coupe strides. The group time trialing tomorrow was only doing 400, 2X200 at 59-60 and 28-29. We were just timing ourselves, and I came in at 60 for 400, then after a good recovery, 28, then another good recovery, 27. After the workout we changed shoes and went for some cool down. We went out 2 miles on Carterville and back, then I added a mile and a half on the track with a few of the guys who did the regular workout to get 8.5.
Did my post-run routine in the weightroom afterwards.
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| Nike BYU Pegasus 30 III Miles: 8.50 |
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| | Race: |
Time Trial #1 (1 Miles) 00:04:25, Place overall: 5 | | Slow miles | Fast miles | Total Distance | | 0.00 | 11.00 | 11.00 |
| AM: Went for an easy 3 miles shakeout run on the treadmill this morning.
PM: Today there was a time trial mile and 3k, and I wasn't sure if I was even racing, especially with how Tuesday's workout went, but Coach and I decided that I was in good enough shape to at least race to see where I'm at. So I we did the usual warm up, and I did another half mile on the track, then I changed into spikes and did several good strides while the 3k was going on. Finally it came time to line up and after Doug gave us some stickers, he lined us up and we were off.
My goal coming into this was just to race. I wanted to get myself back into the racing mentality; I've been out of it for so long that I just needed to remember how to fight. I really didn't care about time, just to go with the guys as much as possible. That being said, Ryan was pacing us through 800 to 2:08-:09. We started and there was a little bit of jostling around for position, which I think is good cause it helps bring a more legit race feel. I just hung out nearly all the way in the back of the pack for the first 400, which I believe was a high 63/low 64, then made a move and passed about half the pack and sat in about 4th or 5th on the outside. I held it there until 800, and I made a move to pass another guy or two, but that was right as Ryan was done pacing, so the pace slowed a bit, and my surge carried me into the lead. I knew I wasn't really in good enough shape to take control, push the pace, and hold off all the kickers, but since I ended up in the lead, I decided to just hold a good pace. I held the lead until exactly 1200, and a pack of 4 that was sitting on me surged past me. I didn't respond quickly enough and they got away from me just enough for me to loose contact, and from here those guys stayed the same distance away. I did manage to get myself to kick, but not enough to catch the pack ahead.
Afterwards, I changed shoes and once a group was ready, we headed out for cool down. We did Von Lohse, then I added a half mile to get 8 for the afternoon. After I got my post-run stuff in the weight room done.
This was a good time trial for me. The time is no head-turner, but more than time that I got a taste for racing again. I fought and assured myself that I'm coming back, and with a few more weeks of training I know I can do much better. The best thing from the race was that as soon as I finished, I was excited to race again and knew I could run faster. Plus, I gave myself a base line to work off of and gauge future performances. Glad to have the first one out of the way!
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| Nike Victory II Spike Miles: 1.00 | Nike BYU Pegasus 30 III Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| AM: Met the group that was sleeping in and running at ten. It used to be a smaller group of guys who didn't want to run earlier, but the amount of guys showing up to run later keeps growing. There was 15 guys on the run today. We did the usual canyon long run, and the group was going 15, but I only needed 12 to hit my mileage, so I turned at 6 and ran back by myself. That wraps up 85, time to go back up!
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| Nike BYU Pegasus 30 III Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 85.00 | 85.00 |
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| Nike BYU Pegasus 30 III Miles: 81.00 | Nike Lunaracer 2 Miles: 3.00 | Nike Victory II Spike Miles: 1.00 |
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