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January 2018

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Location:

Vernal,Ut,United States

Member Since:

Aug 29, 2015

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Freshmen Year-  When I started on Uintah I really didn't know how I would do. Ran a 5k or two and then just started running with the team. The older kids really liked me and called me the good freshmen. I then made varsity, which kinda ticked Nathan off but I was happy with it. Time trials I ran like 18 flat. Along with Mason,Connor, and other people. The first few races went really good then I went to the doctor and he told me to get fat because he thought I was too skinny so the second part of my season was pretty crappy. I didn't get to go to state and was ticked because Nathan beat me at region.

 

Sophomore Year- This was the year that I got that dark Cherokee blood running through me and then I decided to just haul butt the whole season because I was ticked at what happened to me freshman year. The first few meets of cross country and the whole season was great. I was able to go to state and got a low seventeen for 3 miles. And track went better too. Because normally I love cross country more than track. It was a pretty good year for this Cherokee kid. 

PR's

1600m: 5:08

3200m: 11:05

3 mile: 16:56

5k: 17:41

Half Marathon: 1:20:42

Marathon: 3:09:44

Plank PR: 20:04

 

 

 

Short-Term Running Goals:

Short term goals

Break 16:30 for 5k

Break 10:30 for 2 miles

1600m- 4:30

Run in FootLocker Nationals (Not realistic)

Take top ten at state (4A)

Long-Term Running Goals:

Long term goals

5k- 15:00

2 mile- under 10

Run marathons and ultra marathons

Run with the Cherokee's (Indian Run Style)

Favorite Blogs:

Miles:This week: 32.00 Month: 180.56 Year: 948.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
176.506.002.000.00184.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM- Did a mile warmup, then did the crossfit workout "The Burner", it is always a very tough workout, and a hard Vo2 max session. The workout consists of 4 rounds of 50-40-30-20-10 repetitions of double unders and 10 burpees after every repetition of double unders. My personal best on this workout is 25:03, and I wanted to get a below that. Couldn't quite get going with it, and got 26:32 today. Only my second time doing this workout, so I am not too disappionted. I think I will do this workout 1 or 2 times a month, just to see if I can progress with it. 2 mile cooldown afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM- Games of 21 in basketball.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM- 20 miles on the assault bike. Legs are feeling better. Been doing better on mobility and stretching exercises.

PM- Crossfit workout. Plyos, double unders, and dumbell work. I think that plyos help with speed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM- 6 miles w/ strides. 7:42 average. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

AM- 10 minute warmup on the assault bike. Then 30 minutes of double unders, box step ups, and dumbell snatches. Cooldown with 1.5 miles of jogging afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM- Mid-long run this morning. 7:04 average, with the last 3 under 7 minute pace. Felt good to get in a longer run this morning, except my abs were a little tight from the core work yesterday. Lol!! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM- 7 miles easy on TM. Legs felt very good. 7:24 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM- 9 miles easy out on the Brush Creek Road. Cold out today, and looks like there is a storm coming. Excited to watch the CFP Championship game tonight. Go DAWGS!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM- 1 mile warmup, then high intensity crossfit workout. 27 minutes of 50 double unders, 25 dumbell snatches, 10 box step ups, and 1 minute assault bike. 2 mile cooldown afterward. I think that doing these strength workouts can help with some of my speed that I am trying to accomplish this spring.

PM- Did some light speed work this afternoon, consisting of 20x 50 yard strides. Finished with some core and moderate stretching afterward. Good day today of training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM- 5.5 easy 8:15 average. Lots of fog outside today. Weird to see rain here in January, it definitely has been a very warm winter so far.

PM- 5 mile easier progression run working my way down to under 6 minute pace by the end. 6:50 average. Did 100m strides afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM- 9 miles easy. 7:23 average. Very cold outside this morning. 17 degrees.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM- 2 mile warmup, then fartlek consisting of 10x 2 minutes w/ 1 minute recovery. Short cooldown afterward. Fartlek effort was between 5k and 10k pace. Short cooldown afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.002.000.003.00

AM- Very productive day of running, crossfit, and strength training. First did a 20 minute amrap of 400m run, 20 situps, and 20 body weight squats. Then did 10 rounds of 10 box jumps and 10 burpees, 45 second rest between rounds. Then did a 10x 3 minutes hard on the assault bike. Then did 10x 3 power cleans @ 75% of one rep max. Followed by a 1 mile jog cooldown. I am sure that I will be sore tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM- 7 miles very easy this morning. 8:34 average pace. 

PM- 3 mile shakeout. 7:19 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM- 9 easy on the TM. Pretty cold outside today.

PM- Did a mile easy plus some fast strides afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM- 1.5 mile warmup, then crossfit conditioning workout. 26 minute amrap: 50 double unders, 25 dumbell snatches w/25lb, 10 box step ups, 1 minute assault bike. Got in 7 rounds total. 1.5 mile cooldown. Good effort this morning.

PM- 4 miles easy around my neighborhood. 7:42 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM- 1.5 mile warmup, then Crossfit Benchmark Workout. "Annie".  For time: 50-40-30-20-10 double unders and situps. My time was 6:05. My neck was tightening up during the situps.

PM- 5 miles down Maine and up through Naples. 7:17 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM- 9 miles easy. Finished off with the last mile in 6:02 for a faster finish.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM- Mile warmup, then "Crossfit Monster Mash Workout": 20 minute amrap: 400m run, 20 situps, 20 air squats, I think I got 9 rounds in. Rest 5 minutes. 10 rounds of: 10 box jumps, 10 burpees, rest 1 minute between rounds. Times were: 51.92, 52.14, 52.5, 51.7, 51.7, 51.5, 52.1, 51.6, 54.4, 49.1. Rest 5 minutes. 6x 5 minutes on the assault bike. Held the watts to about 170 average. Really happy with my times on the box jumps and burpees from last week. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went for a walk in the snow. It feels like January now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

AM- Got right into a little moderate run this morning. 6 miles at 6:38 average. 2 mile cooldown afterward. Good solid run today to help get the legs moving

PM- 2 mile shakeout plus some assault bike sprints. I am thinking of doing 1,000 burpees for time one day this week and see how fast I can do it. Or even if I can complete all of them haha. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM- 4 easy miles, 30 box jumps, and finished off with 10 minutes easy on the assault bike. I have done some thinking and I might try the 1,000 burpees for time challenge tomorrow. I don't know how this will turn out, but if I finish I will probably have terribly sore shoulders the next few days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM- Well I officially completed 1,000 burpees this morning. I first want to state my own version of a proper burpees, because I have seen several throughout the years. Starting with the feet flat on the ground, going to the ground and doing a full pushup with the chest touching the floor, and jumping up with both feet at the same time, and jumping slightly in the air with hands over head. I actually wasn't sure how this would turn out, because I have only done a total of 200 burpees in one total time span. I didn't know how it would feel even at 500-600, let alone 1,000 of them. I probably went out too fast, by doing sets of 25 for the first 200 to 300. I hit 100 burpees in 6:54, and then 200 in 14:12. By then my arms and shoulders were quite fatigued, and I didn't know if I was going to finish. I just kept chipping away at them, even though I slowed down ALOT by the end and did most of the rest in sets of 10 at a time. I finsihed in 1:54:55. This was probably one of the most brutal workouts that I have ever done, but I am glad to say I have done 1,000 burpees for time. I am sure that I will be very sore for the next couple of days, so I might take a day or two off. No matter how hard it gets, keep moving forward in a positive manner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM- 8.5 easy miles. 7:42 average pace. Took yesterday completely off after my 1,000 burpees. I am still sore from the burpees, especially in my shoulders and triceps. Good to get a run in, and loosen up the body.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM- Mile warmup, then a high volume of crossfit. 20 minute amrap: 400m run, 20 situps, 20 air squats. Rest 5 minutes, then 13 rounds of 10 box jumps and 1 minute assault bike. Rest 5 minutes, then did the 3 mile route out to the old church and back, 6:44 average. Felt really good today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM- 5.5 easy on the TM. 7:30 average.

PM- 5 miles mid afternoon out to the golf course and back. Felt good. 7:23 average. Good solid day running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM- Didn't really have much time to run today, because I was gone all day getting my teeth cleaned in Rangely, Colorado at their college. It is super reasonable ($25 a piece) and they do a really good job. Got home on and went for a run. Mile warmup, then 5 mile progression run: 6:56, 6:53, 6:30, 6:26, 6:13. Not hard, but just getting the legs moving. Overall felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM- 9 easy miles on the Brush Creek Trail. 7:34 average. It is suppose to warm up this week, which is very promising for some nice runs throughout the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM- 3.5 shakeout. 

PM- 5.5 miles on a new trail I found out by the Brush Creek one. It is mostly good terrain, but has some pot holes and stuff. Overall good run. 7:02 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
176.506.002.000.00184.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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