| Location: Hurricane,UT,USA Member Since: Aug 05, 2012 Gender: Male Goal Type: Highschool Champ Running Accomplishments: 2013 Utah State XC Championships 5th place (Top non-senior finisher)
2014 Utah State Track and Field Championships1600m 4th place (Top non-senior finisher)
2014 Utah State Track and Field Championships 800m 5th place (Top non-senior finisher)
PR's
200m: 24 hand time
400m: 52.2
800m: 1:57 altitude
1600m: 4:26 altitude
3200m: 9:58 altitude
2.9 Miles: 14:53 (5:08 mile pace ave.)
3 Mile: 15:32 (3 mile split@Desert Twilight)
5K: 15:57
10k: 33:28 (Aided)
Short-Term Running Goals: 2014 XC Season
UHSAA XC State Championships- Sub 15:50
Individual XC State Champion
Track and Field 2015 Goals
4:15 1600m Altitude
4:10 mile Sea Level
1:52 800m
:49.9 400m? Long-Term Running Goals: Run in College (see what happens from there)
Become Track and field coach Personal: I run for the Hurricane High School XC and Track team. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 156.00 | 31.00 | 187.00 |
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| Night Sleep Time: 115.00 | Nap Time: 3.00 | Total Sleep Time: 118.00 | Weight: 143.50 | |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 1.00 | 11.00 |
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Alright I know I haven't posted in a while but it's okay I've still been running a lot and I'm still in great shape. Although I did gain 25lbs since last cross country season. I've been working a lot on strength and endurance. My bench PR went from 155lbs to 180lbs and my power clean has came from 130 to 150lbs. So I've definitely gotten a lot stronger, and then I haven't really done any speed work but I time myself on the track in a 200m a few days ago and ran :25.5 in my trainers so my speed is getting really good to, so really other than the unnecessary weight gain I'm in REALLY good shape and am looking forward to getting some really fast times in the 800m this year, and the mile too. Anyways, I did an 11 mile run on this crazy trail with Jesse and then somehow pulled of a 5:50 mile for the last mile. So it was a solid workout, I know it'll hurt tomorrow though :)
Weights/strength training- Legs
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 145.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 1.50 | 10.50 |
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I did a 6*400m interval workout today @ 1:09 followed by about a 2:00 lap for rest. It was actually quite difficult because of the long run yesterday my legs didn't want to move. And then I finished with a 5 mile run with coach. We are both really excited for this season and coach says we have a good chance of taking state this year! Oh and I changed my title to "Aggressive" because that's kind of what I want to work at this year is being a bit more competitive and not being afraid to take the lead in a race and just go for the win every time.
Weights/strength training- Upper Body
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| I was going to wake up at 5:30 and run, but I didn't get to bed until almost 1:00am so I decided against it. So I'm SUPER tired! I just did an easy 8.5 mile run it felt pretty good and my legs feel a lot better now so I'm happy about that. Weights/Strength training-Core and Triceps/chest |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 143.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| My shins were starting to bother me a bit so I decided to play it safe and just do a 1.5 mile jog and instead do some intense cross training. Weights/Strength Training- Back, biceps, core, cardio
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 5.00 | 6.00 |
| 5 mile tempo run, which turned out to become more of a progressive run I ran 6:38, 6:30, 6:21, 6:07, 5:20. I ran the last 400m on the track all out, I don't know exactly how fast it was though. Pretty intense workout, so it was fun. :) Weights/Strength Training- Cardio and core
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 143.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| It is my Mom's birthday today, and we had a lot of stuff planned so I didn't run today but I did Insanity the workout video thing which was a bit different, but it was cool :) Weights/Strength Training- Insanity (Cardio/Plyometrics)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.50 | 8.50 |
| First day of Track officially!!! It was sooo much fun! I love track! We ran through three falls canyon and back it was pretty awesome! |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 141.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 2.50 | 6.00 |
| We did an interval workout today! We did 200-400-600-800-400-200m @ 2mile pace with about 200m of fast walking/jogging in between. Super great I felt fast! I also felt super worn out last night and for some strange reason went to be at 8:00 so I got like 10 hours of sleep, I felt great today!
Weights/Strength Training- Core
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
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We did our standard warm up, drills, and core work, then did a 3mile fartlek, followed by some intense intervals in heavy wind. We did 1000m at 2 mile pace with the last 150m ALL OUT, followed by 2 800's doing the same thing! It was awesome I felt great and really strong, I love these types of workouts! Oh and I never have really explained the "weight/strength training" thing. I have this friend named Trevor who can't run because of some temporary joint problems and so he comes over to my house after I finish track practice, and we do seriously 2 hours of strength training every Monday-Friday. We will usually start out with a 20 min. stationary bike warm up, then do strength or weights exercise either upper body, lower body, core, or cardio, and then finish with 10 minutes of running (which is all he is allowed to do right now) and then a 10 minute cooldown on bike. So it's usually pretty tough stuff, I love it I've gotten so much stronger from it and my body can handle easy now. (I used to struggle a lot with the running and weight training.) I have a whole entire weight fitness room covering my whole basement which is pretty big, so I have like pretty much anything you could want to workout at my house, it's awesome!
Weights/Strength Training- Upper Body
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 1.00 | 8.00 |
| We did our standard drills and exercises, we started with 4*200m's at 800m pace, and I just easily hit 30 seconds each time spot on. I ran at PE yesterday and we did the 800m in the wind! I timed myself to make sure it's accurate, in PE clothes and wearing my old heavy trainers, and in PE class (I was not going all out...it was PE!!!) I ran a PR! 2:08 ! It was easy! I am so looking forward to racing, I am really confident in my fitness right now. Anyways, then we went on a 5 mile run on a trail. My shins were bothering me quite a bit though so I iced today after practice, and they're starting to feel better so we'll see. Then we got back and did 4*100m strides, followed by a mile cooldown. I got home and worked out with Trevor for almost 3 HOURS, we didn't get done till about 8:00 tonight! It was great! Except for the fact that I have a ton of homework to do:(
Weights/Strength Training- Cardio, core, legs
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 140.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Some light jogging to not stimulate the pain in my shins any more than is present. Weights/Strength Training- Cardio, core, bench press workouts.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Lake to Lake Relay (11.2 Miles) 01:05:55, Place overall: 6, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 1.00 | 11.00 | 12.00 |
| Lake to Lake Relay: It was a 50 mile relay that Taylor, Sarah, Melanie, Austin, and I did. It was a lot of fun I did Leg 5 (4.1 miles @ 5:45 mile pace) and Leg 10 (7.1 miles @ 6:04 mile pace). Leg 10 was awesome it was all dirt and mostly a gradual uphill the whole way and I ran mile 1: 5:55 2: 6:33 (BIG uphill) 3: 6:07 4: 6:10 5: 6:02 6: 5:58 and 7: 5:45 awesome race and my shins held up great! I got some new shoes so I think that helped. :)
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 140.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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I just did 6 miles easy, my shins KILLED! Strength/Weight Training- Core
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
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I couldn't really run today, it hurt to even really walk. But I also couldn't run today because I was doing videos for Exec council. I did workout today though and ran a little bit. Strength/Weight Training-Chest
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
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I did our warmups and drills, then did an easy 3 mile run in the grass, and then we did finishes. 1*1000m, 2*800m @2 mile pace with last 150m all out sprint. I had to be really careful today though because my shins were in quite a heap of pain. My plan is to just make it through this week, and then during spring break take like 5-6 days off and get them better, because I am quite worried :( Oh but I got a new personal best in my bench today 190lbs! So that was awesome, the only problem is that benching isn't going to really get me a faster mile so it's kind of pointless that I put so much time into it.
Strength/Weight Training- Chest, Shoulders, Triceps, Biceps
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.50 | 6.50 |
| We did an 800m time trial today at practice. Not the best race ever. I ran 2:11. Then struggled through a 4 mile run up to the H and back. My performances are crashing and my shins kill! :( Strength/Weight Training: Legs
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles fartlek run. It was pretty fun, but I'm glad it's spring break so I can get my shins to stop feeling like there going to crack in half every step. Then we went to the high school gym and lifted some weights. Then I went home and did an easy 90 minute bike ride with Trevor on the stationary bikes in front of the TV :) It felt good. Strength/Weight Training- Legs, cardio
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Murray XC Invitational (3.125 Miles) 00:16:00, Place overall: 12 | | Slow miles | Fast miles | Total Distance | | 2.00 | 3.00 | 5.00 |
| Best race ever! It's an awesome course that runs through a forest part of the way! It has a few hills, and one big dirt hill. It didn't seem to affect me much though, I felt pretty strong the whole race. I was right there with the leaders like Connor, Kramer, Garrett, and Mike...well kind of. I saw them at this turn not too far ahead. I got a good start although we had to start 3 times because there were so many people that kept falling (about 400 runners at the starting line of my race!) It was one of those things where you're going to get trapped no matter what basically. But I kind of liked the crowd, it's fun when it gets agressive.
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| Night Sleep Time: 7.00 | Nap Time: 2.00 | Total Sleep Time: 9.00 | Weight: 140.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 1.00 | 4.50 |
| Nice run! I went pretty fast, because I felt too good :) 5:45-6:15 pace
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 140.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| My coach wants me to start keeping track of my workouts again...and since this is the best way I can do it...I guess I'm back using it now :) I've been working with a personal coach from up north, Sean Maye. (goldmedalathletics.com)
Really the one big change I've made this winter, that should prepare me well for track is the difference in pace. Kind of the motto this winter is "no more 7's". I've always just gotten stuck running slow over any distance covering more than 3 miles. No matter how far it is, if I was on the road (and not on the track/grass doing repeats) then I would be hitting 7-7:30 miles. So my coach and I have really made a change to not just go out and jog miles, but really start to push the tempo/mid/long runs as well.
Workout: 8 mile Tempo w/hills @5:55 mile average.
The workout was supposed to be at 6:20 pace tempo, which I thought that would even kill me considering their would be hills. I ran over 600? (the road behind walmart that has devils throne hill) I started out the first mile being flat was 6:11 (I felt pretty good) then I ran a 6:27 as I ran up the hill by the elementary school I slowed a bit. I started feeling SUPER good after that and I ran my next mile in 5:46, then I don't know why exactly but every single mile I just kept feeling better! My 4th was a 6:02 (up and down devils throne hill, I went down the big side and up the easier so it wasn't to bad). After that, there weren't really any other hills and it leveled out. My 5th was a 5:36, my 6th was 5:52., 7th 5:46, 8th 5:45.
1 mile warmup/2 mile cooldown
Strength Training: Hamstrings, Chest, Biceps, core.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| A bit tight from yesterday's tempo/strength session.
AM: 4 miles easy
PM: 7 miles easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Didn't have much time to run today, I went up north and eat dinner then tried to fit in a run...it didn't work out very well. So I ended up just doing stringth training and some light plyos. I should have ran in the morning, I just thought I would have time after school to fit in my workout :/
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| I met up with my coach at the BYU indoor track, and warmed up for 2 miles.
Workout: 15*200m @ :36, except #11,12,and 15 @ :33. w/ 126m jog for rest (the track is 326m long). w/300m TT.
The workout went great, except something about the indoor track is just slow. Because it really shouldn't be that difficult to hit 36's but it hurt quite a bit. But Sean did make a point that the rest was shorter than usual so maybe that was it. After the 200's he had me jog two laps, then I ran a :42 300m. So I was pretty happy with that. Cooled down with 2.5 miles, then I met Travis Fuller (4:02 indoor miler) and Ryan Waite (1:46 800m runner) and did a core workout with them. That was pretty awesome.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| This week is just a recovery week, Sean wants me just less mileage and a bit easier for the break. Then next week when I'm in California he will have me pound out some tough sea-level workouts :)
4 miles easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 miles easy today
Strength Training: Legs, shoulders, core.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 148.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles @ 6:00 mile pace. I had to try out my new shoes (Adidas Crazy Fast.) The name of the shoe fits. I put them on and started flying!
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 149.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles easy.
Plyo day! I took the covers of the long jump pit and got a few guys together and using a plyo box and the sand pit got in a hard core workout. Luke told me he couldn't walk the next day :) Haha, that's probably not a great thing, but at least I know we pushed ourselves.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Circuit workout: 1 mile @ 6:00 - 2* 15 Dumbell bench press- 1 mile@ 6:00- 2*20 One leg chair squat w/dumbell shoulder raises- 1 mile @ 6:00- Straight leg dead lift 2*15- 1 mile @ 6:00- Military situps 2*50- 1 mile @ 6:00- 20 Burpees- 1 mile @ 6:00.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 147.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 1 mile warm up, 8 miles Tempo @ 6:15 pace on beach, 1 mile cooldown.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Again. I did not do so well with my training this past week. I woke up early and went to Knottsbury farm ( I should have woken up earlier and ran :( ) Afterwards with little time, considering it was past midnight. I did a plyometrics workout in the hotel. Which actually killed my legs (in the good way)
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Not very happy with my "supposable" dedication to training every day today. We woke up at six and went to Disney Land (where my brother proposed to his girlfriend so congrats to him! :) )I should have woke up at 5 and at least got a few miles in, so I need to remember to be a little more aggressive in making sure I get my workout in, regardless of the daily scenario. Ha, but of course I woke up late and convinced myself I could fit in a run after Disney Land...didn't happen. We spent from 7am-1am there. 18 hours!!!!!! So I guess I walked like 20 miles, ha! But I don't think that counts as any workout. :(
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 150.00 |
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| | Slow miles | Fast miles | Total Distance | | 156.00 | 31.00 | 187.00 |
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| Night Sleep Time: 115.00 | Nap Time: 3.00 | Total Sleep Time: 118.00 | Weight: 143.50 | |
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