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June 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: 20.35 Month: 171.90 Year: 1733.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
193.008.3010.913.00215.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM- Much needed recovery run this morning. 8:05 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
6.500.000.002.509.00

AM- 2 mile warmup, then drove up to the junior high track. It is not made of real track, but just asphalt, and I didn't really mind it. Workout was 2 x 800m + 8 x 400m. Splits were: 3:03, 2:54, 86, 85, 85, 83, 84, 87, 85, 84. Not too hard, but just trying to get use to running around 5k goal pace. This is my first actual speed workout with intervals and repetitions in a long time, so I am just trying to get use to running faster than 6 minute pace again. Overall a good workout. 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
10.000.000.000.0010.00

AM- 10 miles easy towards Steinaker Reservior. 7:41 average.

PM- Crossfit workout with weights and core work. Haven't gotten in some strength for a while, felt good to get in a quick session.

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 day off

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
1.004.300.000.005.30

AM- Cross training this morning. Rowing and assault bike workout. 25-5-75-100-75-50-25 calories bike and calories row.

PM- 5.3 mile progression run. 6:36 average pace. Very hot outside this afternoon 94 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
10.000.000.000.0010.00

AM- 10 easy miles out towards Naples and back to the house. Happy National Running Day everyone! Hope you all enjoyed getting out there sometime 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
13.000.000.000.0013.00

AM- 13 mile medium long run with some 1 minute pickups in the middle of the run. Legs were feeling very heavy after only doing 7 x 1 minute on/off, so I decided to take it easy after that. Watch was acting really weird today, after every mile, it would start back at zero distance, go to one mile, and start back over at zero.

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
10.800.000.000.0010.80

AM- 5.3 easy miles on Aggie and Maine. No watch, just went by feel.

PM- 5.5 mile easy on the TM at the rec center. Core, weights, and basketball afterward. Very tired now.

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
8.300.000.000.008.30

AM- Tired this morning when I woke up, but I have goals that I want to achieve this summer, so I decided to get moving. Heavy power cleans this morning. I worked up to 205 this morning, which felt heavy but manageable. I then did a 24 minute amrap of double unders and burpees, and finishing off with 10 x 1 minute assault bike sprints. Overall a really tough workout. 3 mile cooldown afterward. Might try and go on a shorter run later.

PM- A little over 5 miles mid afternoon. 6:54 average pace. Hot outside, glad I placed a water bottle about halfway through the run.

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
10.600.000.000.0010.60

AM- Easy recovery miles this morning. Very hot and dry outside this morning. Praying that we get some rain here in Vernal this summer, because we haven't had a rainfall since April.

PM- 30 minutes of rowing and biking. Took it easy for the most part, but picked up the pace a lot towards the end. Felt great!

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
5.000.005.300.0010.30

AM- 5.3 mile progression run. Started at 6:40 pace and worked down to 6:00 pace. 6:27 average pace.

PM- 5 miles easy on the TM. Pretty hot outside today. 3 x 2 minute plank 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
10.000.000.000.0010.00

AM- 10 miles easy from the Vernal Park and out towards Maesar. Didn't get started until about 10 am, because I had some school assignment that needed to get done this morning. Broke out the new Nike React Vapor Flyknits, which are a similar shoe to the 4% shoes that I usually get. Ended up really liking them today, so they should be a good shoe for the next few months.

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
10.500.002.500.0013.00

 

 

AM- 1.3 mile warmup, then 2 x 400m + 2 mile tempo. Definitely wanted the 400's to be faster, but just wasn't feeling good on those today. 2 mile tempo in 12:13, and I felt better on that. Long cooldown afterward.

PM- 3 miles easy shakeout. 7:37 average. Enjoyable evening run.

 

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 plus strides. I am doing a little fitness competition tomorrow that includes a 3 mile run for the first event, power lifting for the second event, and some kind of crossfit workout for the final event. I am going to try to push pretty hard on the 3 miles, and hopefully there is some competition to help me want to push. Should be a fun day!

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
2.000.003.110.005.11

AM- Woke up and got in a little 2 mile shakeout before heading up to the start of the Basin Fit Fest at the rec center. Definitely was hoping for a better turnout on the 5k, but there was really no competition for it. My legs felt super tight and just didn't want to move, even though aerobically I felt really good. It felt like a tempo run to me, but I know that coming off of two marathons, I am bound to have a harder time on the shorter distances. The power lifting events went pretty good too. I am going to keep focused on my training, and do my best to achieve my goal in the 5k.

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 recovery rainy miles starting from the park. It was really nice to have a cloudy and wet morning, because it doesn't happen too often.

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
5.400.000.000.005.40

PM- 5.4 on the TM. 7:19 average pace. Stressful week with school and tests, so I was glad to get in a run 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
5.300.000.000.005.30

AM- 5.3 moderate pace miles. 7:01 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
10.200.000.000.0010.20

AM- 10.2 miles from the park, out to Naples and back. 7:42 average. Only two more weeks until the Murray Days 5k.

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
5.300.000.000.005.30

AM- 5.3 miles starting from Aggie and down Maine. My blood sugar was really high this morning, so I decided to skip my workout today and just do a progression run. 7:12 average. Running a 5k on Saturday, so tomorrow will be light as well. I have been trying to lower my mileage a bit, to see if it can make my legs feel a little fresher for the races that I have coming 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
7.000.000.000.007.00

AM- Forgot to charge the watch. Easy 7 followed by several strides and drills. Body is a little wrecked from mowing several lawns, running, playing basketball, and finishing pharmacy tech labs yesterday.

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
5.500.000.000.506.00

Mostly easy miles with a faster finish towards the end of the run working down to 5:30 pace. Around 7:25 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
5.300.000.000.005.30

AM- Hard assault bike sprints for about 40 minutes, then finished off with some power cleans and push press with the barbell. 

PM- 5.3 miles from Aggie. 7:07 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
5.000.000.000.005.00

AM- 3 mile shakeout. 7:23 average. 

PM- 2 mile shakeout down by Murray Park. Very hot 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
12.000.000.000.0012.00

AM- 8 miles starting from Murray Park, and going down State Street for an out and back run. 7:33 average pace.

PM- 4 miles on the treadmill when I got home from Salt Lake. Legs were stiff from the car ride, but overall felt good. Too hot outside for an evening run, was like 98 degrees when I got home.

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- Went to breakfast with the fam, did some school work, then headed out for a 5 mile shakeout run. 7:51 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
4.000.000.000.004.00

AM- My blood sugars have been really high for the last few days, and I was planning on doing a tempo run today. Since I was super dehydrated from the high blood sugar and wasn't feeling well, I ended up running a shakeout on the treadmill and biking a little bit. Might have to take tomorrow off, and get my blood sugar levels under control. Really wanted to get in a quality run today though. Oh well there is always 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
6.304.000.000.0010.30

AM- 5 miles moderate to steady state on the Diamond Mountain Road. Was conidering a total rest day today, because of my high blood sugar levels and how it tends to break down my body at times, but woke up feeling really good, so got in a solid 5 miles. 6:55 average pace.

PM- 5.3 miles from Aggie and down Maine. Felt good. 7:36 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
193.008.3010.913.00215.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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