IndianRunner

August 2017

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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: 67.00 Month: 111.50 Year: 2153.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
222.700.000.000.00222.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM- 4 mile easy shakeout. 7:21 average

PM- Did some core and crossfit conditioning stuff. I feel like I have gotten stronger in some of those areas. Except muscle ups haha. I need to do those more 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
6.000.000.000.006.00

PM- A little bit of speed session with Eugene. 2 mile warmup, 3x800m with about a 3-4 minute recovery between each. Hit all of them in around 2:40 to 2:45. Felt pretty easy. Cooldown to 6. Big S/O to Eugene for doing several good workouts with me this summer and good luck to him in Alabama. #rolltide

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- Did the assault bike for about 50 minutes then did some a couple of strides.

PM- Crossfit workout: Double unders, plank, and some snatches at about 65% of max. Got a new record on double unders today, 176.

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- Crossfit workout: 12 rounds of 1 lap running around the gym then pushups, dumbell squats and burpees. Felt good to do something different to get some aerobic work.

PM- 2.5 mile easy shakeout. 6:48 average

Later in the evening did another 2 miles.

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- Rowed a 5k this morning. My average pace per mile on it was a 7:12. Rowing is alot harder to go faster than running haha. Did core work afterward.

PM- 3 miles easy shakeout. 7:20 average

Later did a 2 mile shakeout. It was still pretty hot out at 8pm

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 miles easy. 7:21 average + Core work

PM- 3 mile shakeout during lunch.

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- 3 mile shakeout. Gonna do a workout later tonight

PM- Solid workout this afternoon. Mile warmup, then did 2x2miles at half marathon goal pace or faster. 11:54 for the first one, then 12:06 for the second one. The effort on these today felt quite easy compared to other tempos I have done. Cooldown to 10 for the 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
8.000.000.000.008.00

AM- 3.5 on Maine. 7:35 average.

Lunch run 4 miles easy.

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
17.000.000.000.0017.00

AM- Did 7 easy miles on the Brush Creek Trail. 7:42 average. Did drills and strides afterward. Gonna try to do my longer run for the week tomorrow, because I will be very busy on Saturday morning.

Noon- Did a 2 mile shakeout.

PM- So I guess that my long run got moved to today instead of tomorrow haha. Did long efforts of hill repeats with Clayton with some easy mileage in between. Legs surprisely are not super dead, but I am sure that I will feel it tomorrow 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
4.000.000.000.004.00

AM- 4 miles easy from the house to the pilot station and back. Legs felt a little sluggish the first mile, but then they started to loosen up.

PM- cross training plus core

 

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 easy on Maine and down Naples. 

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 mile shakeout. 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
10.000.000.000.0010.00

AM- 3.5 mile warmup, then lifting and core

PM- 6.5 miles right after it poured rain. Love the smell of rain and the cool temps it brings. Didn't think that I would run 3 miles of one of my easier days on the track, but I actually liked 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
10.000.000.000.0010.00

AM- 4 mile shakeout. Did a couple of 200m pickups. Workout planned for tonight

PM- Did a fartlek type workout tonight. After about a half mile warmup did 5-4-3-2-1 minutes hard with equal recovery jog between each. Paces were all at around 5k goal pace. Didn't feel the greatest on this one. Mile cooldown afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM- 4 miles easy. Legs felt pretty good even though the workout yesterday was not super great as far as how I felt. But I looked back on my splits yesterday of the fartlek and I was at .98 at 5 minutes. So I hit a good 5:05-5:10 for that mile. 

PM- 5 miles during lunch break.

Did another 2 miles plus 4x200m strides. 

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 mile easy recovery run. First few miles were pretty slow then started to pick it up. Last 2 miles were under 7.

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 Diamond Mountain. Felt pretty good, even though there were a couple of hills that killed me haha. Last mile in 6:08

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- 11 miles average pace 7:09. Felt pretty good, even though it was getting very hot out.

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 mile shakeout. Pretty hot out 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
9.000.000.000.009.00

AM- 5 miles easy around Naples. 7:43 ap

PM- 4 miles easy around Aggie Boulevard.

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- Very slow 2.5 mile shakeout. Important workout planned later tonight.

PM- After a very long and tiring 7 hours of pulling giant weeds that would not come out of the ground easily, I was exhausted for some weird reason. When I got back home I did not want to run, but I decided to suck it up and just give this workout what I had. Original plan was 3 mile, 2 mile, and 1 mile tempo. I knew I wasn't going to get in the total workout, so I compromised and did a 3 mile tempo in 17:47 and then 1 mile, which I did in 5:34. I felt very tired during the 3 mile tempo, but loosened up during the mile interval.

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- 4 mile jog around town. Plus strides and drills. Legs were actually feeling good after yesterday. My hamstrings were the only thing that was sore, probably mostly from pulling weeds yesterday.

PM- 6.2 miles easy out on a nice dirt road by the Buckskin hills. I really enjoy running on dirt. Hamstring is still quite sore.

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 after a good day fishing up at South Fork in Ashley Forest. About 9,400ft in elevation with hills make for some good gains. Temps were great on the mountain as well about 51 degrees with a light drizzle of rain.

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. Pounded post fencing all day on Diamond Mountain. Was just kinda mentally drained from 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
12.000.000.000.0012.00

AM- 12 miles early in the morning. Felt pretty good. Started out slower then picked it up some the last 4 miles.

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 up Red Cloud Loop in Ashely Forest. It was actually quite warm up there, but not terrible. Good run and felt good at about 9,100 ft in elevation

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- 8 miles easy. 7:29 average Felt really good overall. Today is my first day of college so today should be interesting!!!

PM- 2 mile shakeout between classes

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- 4 mile shakeout. Workout planned for tonight

PM- 0.5 warmup then did a fartlek session 5-4-3-2-1 minutes hard with equal recovery jog. Finished off with 10x 1 minute strides at a more comfortable pace. Half mile cooldown afterward. Been pretty busy with school lately.

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- 8 miles easy. First couple of them legs were tired then miles 6-8 felt really good. 7:43 average

PM- 2 mile shakeout before Biology

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- Slept in a bit so I didn't get in the full mileage that I wanted this morning, but still got in a good 5 miles. 7:32 average

PM- 5 miles down Aggie and back to the house. Felt good, but had a low blood sugar towards the end. 7:33 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
222.700.000.000.00222.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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