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January 2020

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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: 1:15:30

Marathon: 3:01:23

Plank PR: 20:04

 

 

 

Short-Term Running Goals:

Short term goals

Sub 3 hour marathon

Sub 17:00 5k

Qualify for the Boston Marathon 2020

PR in the mile

Long-Term Running Goals:

Long term goals

Run a 50 mile ultra race

Run in all of the World Marathon Majors

Sub 1:13 half

Sub 2:40 marathon

Favorite Blogs:

Miles:This week: 0.00 Month: 82.25 Year: 393.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
200.200.000.000.00200.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM- 10k easy. 8:42 average. Always good to start out the new year with a run!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM- Another morning of 10k easy. 8:19 average. Might double later today, but I will see how I am feeling. 

PM- 4.3 mile shakeout. 8:21 average. There is a hill going towards Diamond Mountain that I would really like to try some short hill repeats on, but there is quite a bit of traffic out there and the hill is somewhat blind. I guess I will probably go with Yellow Hill instead when I try some hill repeats.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

AM- 4.5 shakeout on the TM.

Later AM- 10k from Vernal Park. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM- 5 miles on the treadmill, followed by a short core finisher.

For Time:

50-40-30-20-10

Double Unders

Weighted Dumbell Situps 20 lbs.

Time: 11:01

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM- 5 miles on the treadmill. 8:12 average. First day of spring semester. I had a good Christmas break, but I am glad to get back to the grind of school and a somewhat busy schedule.

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

AM- 10k from Aggie. 7:45 average. Cold and a bit breezy out this morning, but always feel better to get a good run in.

PM- 4.3 on the rec center track. Core work afterward. It was busy tonight, must be the New Year's resolutions.

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

AM- 10.5 miles on the treadmill. Looks like this month is going to be pretty chilly!

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- Crossfit workout this morning. 

Workout #1:

For Time:

50-40-30-20-10

Double Unders 

Weighted Dumbell Situps 20lbs.

3 Minute Rest

Workout #2

20 rounds of:

1 minute assault bike

10 box step ups

Cooldown: 20 minutes easy assault bike

Workout #1 Time: 10:50

Didn't time the second part of the workout. Did this same one a week or two ago, but felt really strong on this one today!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

AM- 60 minutes easy on the treadmill. Recoverying a bit from yesterday's workout. Legs felt kind of heavy after the box step ups and assault bike.

PM- 5.3 miles out to Naples and back. 7:38 average. Felt really good!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

AM- Late morning on the rec center track. Pretty slow running, but I don't know how accurate the watch is for pacing on the track. I have been implementing some dietary changes this week. Mostly whole food and plant based diet, consisting of fruits and vegetables, and I have to say I feel great doing so. Haven't really had any meat and very little dairy over the past week. I have also cut out processed foods this week as well, with the acception of rice cakes as a snack every now and then. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

AM- 10.5 slow miles from Vernal Park. It snowed a bit last night, so I was slipping around every now and then.

PM- 4.3 miles on the TM. Core and stretching afterwards. College Football Championship tonight, Go Clemson!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM- Treadmill workout this morning. Warmup, 10x 2 minutes on/off, cooldown. Weightlifting afterwards (power cleans, squats, and pullups). Afterwards came home and snowblowed the backyard. Pretty handy little machine to help get the snow out of the way.

PM- 4 mile shakeout on the home treadmill. Kind of tired 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
6.500.000.000.006.50

AM- 6.5 recovery miles on the treadmill. 

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- Double Crossfit metcon this morning.

Workout #1:

For Time:

50-40-30-20-10

Double Unders

Weighted Dumbell Situps 20lbs.

3 Minute Rest

20 rounds of:

1 minute assault bike (fast)

10 box step-ups

Cooldown: 200 cals (21 minutes)

I really like doing this workout. I think that the box step-ups and bike sprints help to strengthen the quads. Got the heart rate up as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM- 5.5 recovery miles on the treadmill. 8:34 average. Legs a little heavy from yesterday's workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM- Triple metcon this morning.

10 minute warmup assault bike

Workout #1:

20 minute amrap:

400m run

20 situps

20 body weight squats

Rest 2-3 minute

Workout #2:

10 rounds of:

10 box jumps

10 burpees

45 second rest

Rest 2-3 minutes

2x 15 minutes assault bike (steady/tempo)

10 minute cooldown assault bike

I could have ran this morning, but I was just feeling like doing a longer endurance burner, like this one. The box jumps and burpees definitely got the heart rate up!

PM- 3.1 mile shakeout on a nice and sunny afternoon!

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- 4.5 miles on the rec center track. 8:22 average. 33 minutes on the elliptical afterward, roughly 2.5 miles. I think I have only done the elliptical maybe one other time. 

PM- Once I got home, I did a short conditioning piece. 

50-40-30-20-10

Double Unders

Weighted Dumbell Situps

Rest 1 minute

5 minutes max effort assault bike

Legs were like jelly after the all out effort on the bike, even though it was only for 5 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM- Easy 5k on the treadmill. Feeling like January 71st right now.

PM- Quick lunch workout. 

20 minutes every minute on the minute

10 burpees

20 minutes on the assault bike 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
5.500.000.000.005.50

AM- 5.5 easy out to Naples and back. 8:16 average. Shoulders were aching and sore, probably from the burpee workout yesterday.

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

AM- 10k easy from Vernal Park. 8:30 average. Shoulders are still sore and aching a little bit. The burpees must have really worked me the other day.

PM- 4.3 mile "Kenyan Shuffle". I am calling this a shuffle, because my first mile was a 9:13 haha. Body just felt like going slow this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM- 4 miles with Ty this morning on the rec center track. Somewhat of a progression run starting off with about a 9:20 first mile and finishing with the last mile around 6:50. GPS watch was inaccurate on the track though.

PM- 3.5 miles on the treadmill. 8:35 average. Probably going to get in a good workout in the morning.

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- Double Crossfit Workout this morning.

Workout #1:

For Time:

50-40-30-20-10

Double Unders

Weighted Dumbell Situps

3 Minute Rest

Workout #2:

20 rounds of:

1 minute assault bike (hard)

10 box step-ups

Cooldown: 20 minutes assault bike easy.

Glad that I went really easy on my recovery runs yesterday, so that I could have a solid workout session this morning!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

AM- 7.2 miles on the treadmill this morning. Prayers to the victims and their families that lost their lives in the helicopter crash outside of Los Angeles yesterday. Kobe was one of the greatest to ever play the game. A hard worker and an honest worker as well! #mambamentality

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM- 10.5 miles on the treadmill. Listened to some more Kobe inspired podcasts this morning. That guy was just driven!

PM- 4 miles on Naples. 8:14 average. Core work and hip mobility afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

AM- Woke up with an unexpected high blood sugar, which is weird because I didn't eat anything last night that would normally raise it. Still got in 5.5 miles on the rec center track. 33 minutes on the elliptical afterwards, followed by another mile on the track as a cooldown. Might get something else in later after my epidemiology night class, but I will just see how I am feeling.

PM- 3.1 right before night class. 8:04 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM- 5.5 on the treadmill. Lifted afterwards. 20 EMOM (Every Minute On the Minute): 5 power cleans 95lbs. 5 sets of 10 shoulder press 75lbs. Glad this month is about over, and that it will start warming up a bit.

PM- Conditioning workout in the later evening. 

50-40-30-20-10

Double Unders

2 minute assault bike between sets.

Did alittle more than 2 rounds total. Felt pretty good throughout the workout.

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

PM- 6.5 miles on the TM. Legs are sore after last nights workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
200.200.000.000.00200.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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