| 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 | 1.50 | 1.50 |
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| Mizuno Wave Rider 14 Miles: 1.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.50 | 1.50 |
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I was only able to get through the warm up and half way through our speed changes before I just couldn't take my shins anymore. They particularly hurt on the fast part of the speed changes. My right shins especially. Looks like I will cross train tomorrow. Before bed I did 3 sets of 100 toe taps on each leg, then walked on my heels for 25 meters with 3 sets of those. After that I massaged with some icy hot and iced my legs. |
| Mizuno Wave Rider 14 Miles: 1.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Whew! That was the hardest workout I have had in a long time. Today I was with Emily at Steiner for some cross training. I did a 1 min on/1 min off interval workout on the elliptical for 1 hour, increasing both my recovery and fast resistance every 20 min. I started at a decent amount of resistance, 8 recovery and 12 fast. By the end of the first twenty minutes, I felt okay, but my heart was definitely going. I averaged about a 140 heart rate. Then on the second twenty minute chunk I increased to 9 recovery and 13 fast. By the end of this, I was tired. I was averaging closer to a 150 heart rate for the on's. I was completely drenched in sweat and I was struggling to get my strides/min to the same level I had been getting it. Now, I was supposed to increase to 10 recovery and 14 resistance for the last twenty minutes, but I just could not handle that. I was struggling immensely with my current resistance. So I left it the same, but even that got too difficult after about five reps, so I lowered both down 1. I was able to handle 8 and 12 resistance much better and I finished the workout with that. This was the first time in a really long while that I feel like I got this much of a workout. I can usually fight through a tough workout, but I had to back off a bit today. I take that as a good sign. It means I am starting somewhere. I don't think I have lost much aerobic fitness, and with a few more of these workouts I feel like I will be close to where I was three weeks ago fitness-wise. After that, I tried doing a squat on one leg like Emily showed me, but it hurt too much to do it on my right leg. Then I foam rolled a bit, did a few arm weights, and headed home. My shin had been hurting me all day. Now just a sliver of pain on the front-side part of my right shin. The elliptical didn't hurt, only if I pushed down harder on my legs to gain speed. Since yesterday, it did start hurting a bit worse, and has been progressively getting a little worse everyday since last Friday:( Looks like my junior season of cross country is over... P.S I did the same small exercises before bed that I did yesterday. 3X100 toe taps each leg, 25 meter heel walks. And core. | | Add Comment |
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| No cross training today. My quads are a bit sore from yesterday's intense workout. Before bed I did do some fast, hard arm swings. I did 3 X 2:00 arm swings, then my usual core, 3 X 100 toe raises, then heel walks. | | Add Comment |
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| Today, while everyone ran, I went to Steiner and got on the bike one hour for a steady workout. Every ten minutes I increased the resistance by one. I started at 6 and ended at 11. I got my heart rate semi-high, to the mid 120's by the last 20 minutes. After that I did a few arm weights and headed home. I did my core, arm swings, toe raises, and heel walks before bed. | | Comments(2) |
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| Again, while everyone ran, I went to Steiner and had an interval workout on the elliptical. I got on a different elliptical though, which gave me a different interval workout. This one gave me a 2 min on/2 min off workout. Like Tuesday, every twenty minutes I increased my resistance by one. I started at resistance 6 and 9, and ended at 8 and 11. My heart rate was always around the 140's on the on's. It was a decent workout overall. After that I foam rolled a bit. The elliptical and bike get your quads more than running, it feels like. Since today was the East-Highland game, I know I would get home late, so I just did core and arm swings there. P.S: East won!! 22-0! YEAH LEOPARDS!! | | Add Comment |
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| At about 9 this morning I headed over to the gym for my workout today. I got on the bike for one hour, set it to random, and put the resistance at 7. I just left the resistance the same the full hour, but the random setting did include some hills in it. The last twenty minutes I picked up the pace and got my heart rate decently high. Mid 140's. After that I did some arm weights, then went over to the mats and stretched a bit. It is so boring to workout by yourself. Before bed I did core and arm swings, as well as toe raises and heel walks. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.50 | 1.50 |
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| Mizuno Wave Rider 14 Miles: 1.50 |
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