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Murray Days 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: 0.00 Month: 157.61 Year: 1774.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
187.500.0013.308.10208.90
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- 6 miles easy. Was feeling better on my run today last night I drank more water and had more carbs. Which isn't always easy with T1D but carbs do help for energy. Going to the Stadium of Fire tonight so should be lit!!!!

 

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- 6 miles in Provo. Ran from the hotel up to BYU campus then over to Kiwanis Park and back. Did an 800 at 5k pace, 2:42 for that.

PM- Went hiking up Big Cottonwood Canyon. Then did 4 easy miles at Murray Park. I don't know if I was tired from the hiking or the heat.

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

PM- 2 miles to shake out with strides to get the legs loose the legs for tomorrows Murray 5k. Excited to run it, and see what I can do. Haven't done a race since Ogden, which feels kinda weird. But it will feel good to race again. I want it to be a good effort, and try not to really worry about time, mostly placement in the race. Because I know that placement in this race will result in a time that I would be satisfied with. Good luck and stay safe to everyone racing tomorrow for Independence Day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Race: Murray Days 5k (3.107 Miles) 00:19:11, Place overall: 19, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.100.0013.10

RACE- Woke up somewhat early. Ate half a bagel and drank some water. Had some really weird things happen to my blood sugar today. Checked it when I woke up, and it was 88. Great! Figured that I wouldn't dose for half a bagel, cause I was afraid that I would go low, when I race. Jogged over to the park and warmed up. Saw some familiar faces. Merrilee Blackham, Matt Wolpert, Anthony Costales, and the Pachev family. Warmed up some with Sasha. Good chat with him. From the gun, I had very little energy levels. First mile in 5:48, then after that it didn't get any better. Finished in 19:11. After the race, I checked my blood sugar, and it was 382. No wonder I was so fatigued during the race. I have no idea how it got that high, possibly: stress, adrenaline, and just plain diabetes lol. Although I did not perform my best, I am always thankful to be able to run a race, and be able to run period. It was still a super fun race, as usual. Cooldown with Sasha afterward.

PM- 5 miles in Park City. Ran on the bike trail for most of the 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
7.000.000.000.007.00

PM- Did 3 miles easy, then 40 minute assault bike followed by some crossfit strength work. Gonna start doing more strength/crossfit stuff for the next few weeks.

Did another 4 miles later in the evening. Very warm weather today. I am thinking of doing some type of workout tomorrow. idk what it will be.

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
5.000.002.000.007.00

AM- 6 miles on Diamond Mountain, with 2 mile tempo in between at 6:18 average. Very smoky out in the Uintah Basin today. Definitely a lot of fires in the western states.

PM- Good crossfit session this evening. Did power cleans, bench, and some gymnastic work to finish up. Mile cooldown afterward. I feel like doing some more strength focus will help improve my speed, and get me back up to where I need to be. 

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 miles plus strides and some quick foot drills afterward. Doing the Real Mccoy Trail Run tomorrow which should be fun. Gonna be hot though

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Race: Real McCoy Trail Run (13.109 Miles) 01:45:55, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

RACE- Woke up at 5. Drove out to McCoy and the race was starting in 10 minutes when I got there haha. Did about a half a mile warmup, then we were off. This course is very difficult to go fast on as far as terrain goes. I almost sprained my ankle 8 times, and fell once. From then on I decided to just take it slow and easy. A lot of ups and downs on this course, which made it even harder. It was definitely a true trail run, if I do say so myself. Fun race and I got first overall which was nice, I also got free pizza from Four Brothers. Cooldown about a mile 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- 4 miles easy

PM- Good little session with Eugene tonight. 5x400m. 76,75,77,75,73. Did some strides and a couple of miles in between. Felt a lot better on this one than I thought I would feel. Cooldown and headed out before a storm was coming in.

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

PM- I was going to take today off, but I had an urge to go for a quick 4 mile run. Idk what the pace was but I am guessing around 7 flat. It has been a bit cooler the last few days, which has been nice.

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. Felt pretty good did 5x100m strides afterward. I hit a high 13 on one of them so that is 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
10.000.000.000.0010.00

AM- 9 miles along the Brush Creek trail road. Average pace 7:23. Felt good today. 

PM- Jogged another mile and played some basketball with the fam.

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- 3 mile shakeout

PM- 4 miles with 4x200m strides. Very hot at the track today, I could feel the heat just vaporating off of it haha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Race: O.U.R 5k (3.107 Miles) 00:18:39, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.1011.10

AM- 3 miles easy plus a few strides and some foam rolling afterward. Feeling pretty good today. Ready to run the 5k tonight, and have a fun time. Hoping for better results tonight, than at the Murray 5k. Also would be exciting if Eugene could break 16 tonight.

PM- RACE: Mile warmup then got over to the starting line. Saw Eugene, Kedric, Talon, and Ty. Chatted with them for a few moments before the race. Did some strides and drills also. This race was very weird and different mostly because of the ending and how confusing the course was. Gun goes off and we are off, felt good and was pretty controlled the first mile, but I knew that we were hauling pretty good. First mile in about 5:30 or so. I haven't felt like myself since the marathon. Idk why but I have just felt off lately. Moved up quite a bit in the last mile and was in first on the last stretch to home. The rabbit on the bike was making things very confusing with hand signals and such. Plus it was very dark, and hard to see everything that was going on. Apparently I cut about 50 feet of the course, and I thought that I was going to be DQed. They came to me and we talked about it, and worked things out so I guess I still got first, but I don't really care if I did or not cause I felt a lot better here than at Murray Days. This is also a good build up for Deseret News next weekend. S/O to Kedric and Ty for coming in top three with me. And for Kedric splitting the money with me. He's a really good sport. Had fun and it was a donation for a very good cause.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

PM- 1.5 shakeout in the evening. I was somewhat tired from the race and the run last night, but I still felt pretty good. Happy with a good week of training, and a fun race last night.

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- 5 miles easy down Aggie. 7:04 average pace. Legs felt fresh and smooth. Last mile was 6:24, which is nothing impressive, but it means that I am starting to get my speed back, cause it felt very easy. Gonna do a little sprinting tonight with Eugene tonight. Should be fun

PM- Somewhat of a sprinting workout with Eugene tonight, but it was mostly just a short speed session. 1.5 warmup, then 400, 300, 200, 150. The 400 my legs felt stiff, so I only hit 70 on that. 53 for the 300, 31 for the 200, and 24 for the 150. I think that the 200 and 150 may have been slightly quicker, cause I looked at my watch late, but that's ok cause those two felt really quick and burned some. 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
5.000.000.000.005.00

PM- 5 miles easy. My easy days have felt great the lasts few runs, so maybe I am getting my speed back in my legs.

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- 4 miles easy

PM- 5 miles out by quail brook then up towards Main Street and back down. Nice overcast for the afternoon

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
4.000.000.005.009.00

AM- Woke up at 4am this morning to go helped my dad up on the mountain. Coming back down, Eugene hit me up for a specified 10k workout at race pace and faster. Mile warmup, then 6x1000m with 200m/400m recovery. Progressively they got faster starting at about 3:40 and cutting down to 3:18 for the last one. Felt really good after the first few and Eugene jumped in on the last 1000m rep which made the effort seem alot easier than running them alone. 1000m are really tough doing them solo. 5x400m after the k's. Mostly just strided out on those. Cooled down 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
8.000.000.000.008.00

AM- 5 miles easy 7:17 average. I am actually not very heavy legged after yesterday's speed work. I'll try to do more later tonight.

PM- 3 mile shakeout during lunch, up on Diamond.

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- 3.5 miles easy. 7:22 average pace. A few quick strides afterward.

PM- 4.5 Miles in the afternoon. Took it at about 6:10 average for the last 1.5 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
4.000.002.000.006.00

AM- 2 miles at an easier pace, then did 2 miles at 6:13/mile. Did 2 more miles barefoot on the grass. Haven't done many barefoot miles in my lifetime, but they feel pretty good. Headed to Salt Lake tomorrow for Deseret News 10k. Excited about the race and to see what I can do. I have never raced an actual 10k before, so this will be a good race to put on my bucket list.

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. Resting up for Deseret tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Race: Deseret News 10k (6.214 Miles) 00:36:34, Place overall: 60, Place in age division: 19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.200.0010.20

RACE- Awsome race and day overall today!! Woke up at 4am cause the race started at 6am. Jogged up to the starting line, and did about a 2 mile warmup total. Did a couple strides and headed over to the start. While on the starting line I saw quite a few people that I had seen before. Saw a few BYU guys, Sasha, and several people I knew. I was wearing my USA singlet today, and Jared Ward said that he liked my jersey. We got talking before the race and he wanted to pace with me. I didn't look at splits or the distance the entire race. Just had Jared pace me. When I finished I felt as though I could have gone much quicker and had more left in the tank. It's all good though, this was my first 10k so I didn't want to blow up the first few miles. Fun race, I think I'll do it again next summer if I can. I don't have a race for a while that I really care about so I will mostly be training and getting stronget

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM- 3.5 mile shakeout 7:08 average. Felt good, I think that I am going to start doing more drills and strides to keep the legs loose after my runs. 

PM- I've decided after today, I am going to take the next few days off of running and start a new cycle next week on Monday. I am excited for a few fall races, but I still may do another 5k this Friday that is in support for type 1 diabetes, which should be fun. Other than that I will start a new cycle for some more racing in the fall. Did 5 miles in the rain tonight, very nice and cool for once. 

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- Crossfit workout this morning. Did 3 rounds of 150 double unders and 5 minutes of a hard effort on the assault bike.

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- 3 mile shakeout run 7:04 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
7.000.000.000.007.00

AM- 2.5 easy shakeout run. 7:04 average pace. I am going to run a 5k tonight that is in donation for a type 1 diabetic kid, that is in need for a alert dog for when his blood sugar drops too low. Since I have type 1 diabetes, it should be a fun thing for me to support him in. By letting him know that he can accomplish anything he wants to, even though he has t1d.

PM- Not going to put this 5k in as a race report just cause it wasn't much of a race. Took first by about 4 minutes. Idk what the time was, but I am guessing it was a mid 19. Felt really easy, but it was for a good cause. I talked to the people about type 1 diabetes for a little while, had some good conversations with them.

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 miles easy 7:02 average pace. Felt really good, but my quads are a little sore from the weights that I did two days ago. Might be starting up my new training cycle on Monday, but I haven't decided yet.

 

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- No running just did some nice biking around Vernal and then up towards the Buckskin hills and back. Rode for about an hour. Fun stuff.

PM- Even though I have been taking some easy down time from a training cycle this last week. I still want to keep my speed. I did 10x1 minute shuttle sprints. They are alot harder than I thought they would be, and it was fun to sprint. Sometimes the most effective workouts are the simplest ones.

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- 3 miles easy. 6:54 average. Went fishing this morning with the fam. Had a good time. Might be going to South Fork on Wednesday to fish which should be fun.

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
187.500.0013.308.10208.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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