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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: 123.30 Year: 123.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
123.300.000.000.00123.30
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
123.300.000.000.00123.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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