IndianRunner

NYRR Washington Heights 5k

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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
174.500.0020.612.50197.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM- 8 miles easy on the Brush Creek Trail. Excited to be leaving for spring break 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
13.500.000.000.0013.50

AM- 9 miles easy on the TM. Had to get up early this morning to get in my run before we leave.

PM- 4.5 miles on the TM at the hotel gym. Did the last 1.5 at 6:30 pace. I usually don’t run at 8:30 at night, but I just felt like doing a little bit of mileage tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Race: NYRR Washington Heights 5k (3.107 Miles) 00:18:40, Place overall: 211, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.110.005.11

AM- Well I haven't been on the blog for this whole week, so I am trying to catch up on everything today. The race today was down by the Armory Track on Washington Avenue. It was mildy windy, and it was pretty cloudy. There were rougly 5,500 runners in total, and the competition was very tough. If I were to get top 30-40, I would have needed to run in the high 15 minute range. First place ran a 14:50, who was pretty much in no mans land, and then there were just masses of runners about 30 seconds after him. I wasn't feeling very good this morning, so I just told myself that I would run whatever pace felt good for today. Ended up running a fair time, but not anywhere near race pace, and I was very comfortable during the entire run. My watch had the course at 3.18, and my splits were 6:14, 5:58, and 5:42 for the last one. Felt good to negative split, and overall it was a very good, organized race. Gonna try to run when I can this week, but I am on vacation so I am not too concerned about it.

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- Ran at the hotel gym. Got in 8 miles early before we go and tour around the Empire State Building, Time Square, and other cool sites. New York is huge!!!

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

No running today. Went to see the Statue of Liberty, which was pretty cool, and then went and toured the World Trade Center Memorial and Museum.

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

AM- 6 miles easy on the TM at the hotel. Went to the Big East tournament basketball game at Madison Square Garden. St. Johns vs. Georgetown.

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

Slept in and didn't have much time for a run. Flew to Buffalo today and going to Niagara Falls 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
8.000.000.000.008.00

AM- Got up early to get in some running before we left for Niagara Falls. Mostly easy 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
0.000.000.000.000.00

No running today. Had an early flight to Chicago.

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- Easy 9 miles on the TM at the hotel in Salt Lake City. Finally made it back to Utah. It was a really fun spring break in New York, even though the weather was not always cooperative. We saw a lot of really cool areas around the area, and I would have to say my favorite part of the trip was the broadway play "Wicked". I almost forgot to mention, that while we were waiting for our flight from Chicago to Salt Lake, the plane was overbook, so they needed four people to not take the flight and go to Phoenix. But the flight included $700 per person in voucher money to use on other flights, so my mom and I got $1,400 for future flights. Even though we didn't get to our hotel until like midnight, it was worth the money, so I guess we might be going somewhere else in the near future haha.

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

PM- 10 miles easy on the Brush Creek Trail. 60 degrees this afternoon felt really 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
10.500.000.000.0010.50

AM- 5 miles easy. 8:01 average. Felt good to go slower today.

PM- 5.5 miles on the Diamond Mountain Speedway dirtroad.

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- Did 20 minutes on the assault bike. Busy day today with school, will try to get in a run later today.

PM- 9 miles 7:14 average on a new route that I found to do on the Diamond Mountain Road. It has some hills, but I really like it because of the very little traffic it has. A little windy 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
7.000.000.000.007.00

AM- 7 miles on a crisp morning. Rained good last night, so the dirt road was a little muddy.

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
3.000.001.000.004.00

AM- 3 miles easy, then did a one mile speed change in 5:53.

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
9.000.003.000.0012.00

AM- 12 mile medium long run, with the last 3 miles fast in: 6:23, 6:02, 5:56. It took me almost five miles to feel loose and warmed up.

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
7.000.003.002.5012.50

AM- 5 miles easy on the TM.

PM- Hard workout. Mile warmup, then 5x 1 mile w/ 3 minute recovery. Ran 5:51, 5:48, 5:52, 5:41, 5:27. Then 4x 200m w/ 1 minute recovery. After that, I went and did some crossfit work. 100 power cleans, 100 pushups, 100 box jumps, and finished off with a 5k row. I am pretty tired now, mostly from the weights, because I haven't been doing them that often. Probably gonna 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
5.000.000.000.005.00

AM- 5 recovery miles around my neighborhood. 7:44 average. Shoulders and legs are quite sore 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
10.000.000.000.0010.00

AM- 10 miles easy all around town. 7:27 average. I have lost like 6 pounds in the last week, and I don't know why, but I need to gain it back, because I feel somewhat weaker on my runs.

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

AM- 3 mile shakeout

PM- 3 mile shakeout. Super windy outside.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

AM- 3 mile warmup, 4 mile tempo run in: 5:52, 5:54, 6:08, 5:51. 3 mile cooldown. I'm happy with how I felt on this tempo run, third mile was slower because most of it was a decent hill. I have had two really good workouts this 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
13.000.000.000.0013.00

AM- 13 mile long run starting out on one of the dirt roads in Brush Creek Trail area, then made my way up town and back to my house. 7:13 average pace. Felt good and comfortable.

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
5.500.003.500.009.00

AM- 3 mile shakeout. 7:42 average

PM- Light workout this evening. 20x 1 minute on/ 1 minute off. Didn't really hit any paces that were very fast, mostly tempo paces.

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

AM- 10 miles easy on the Brush Creek Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

AM- 2 mile warmup, 3 mile progression tempo: 6:24, 6:17, 6:09. Mile cooldown. First two miles were uphill, then the third mile was mostly flat. There was a slight head wind for most of the run, but overall I felt smooth.

PM- Battleship trails. Never am I going to run on this trail again, because I sprained my ankle on it today. Not a terrible sprain, but still pretty mad that I did it. I think that it is a grade 1 sprain, so it should heal in a few days. Better now than later, because I still have 3 weeks until the Salt Lake Half. Probably going to have to take tomorrow off from running and possibly Friday, depending on how the ankle feels. Gonna do some assault biking until it heals.

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- 5k row. Did it at a pretty easy pace until the last 2,000m and then I started to push the pace some. Ankle is swollen, but I walk on it quite comfortably. Gonna make sure to ice it as much as I can. Might row some more tonight.

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- 25 miles on the assault bike. Probably the longest I have gone on it, so I guess that will be my long run in biking for the week. The ankle is getting better, and I can probably start jogging on it 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
2.000.000.000.002.00

AM- Got in a little bit of jogging this morning. Pretty slow, but the ankle felt pretty good. Rowed some 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
174.500.0020.612.50197.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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