| Location: Vernal,Ut,United States Member Since: Aug 29, 2015 Gender: Male Goal Type: Local Elite Running Accomplishments: Ran cross country and track all throughout high school. Met a lot of great people and enjoyed the races, travel time, and the overall process for all four years. I made varsity several times throughout high school, but had to work quite a bit for it as well. Overall, had a great experience with it though!
- 6 marathons
-1 ultra marathon
- several half marthons, 5k's, and a couple 10k's
PR's
1600m: 5:08
3200m: 11:05
3 mile: 16:56
5k: 17:41
Half Marathon: 1:15:30
Marathon: 2:55:27
Plank PR: 20:04
Short-Term Running Goals: Short term goals
Complete Ashley 50 Mile Ultra
Course Record on Dino Half course
Average 100 miles per week for at least a month
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 Personal: Born again Christian. I have been a type 1 diabetic since 2015 and celiac since 2018, and even though I have had my struggles with it, I still strive to live a healthy life. Senior at Utah State University studying Health Science. Hoping to go into pharmaceuticals and focus on diabetic supplies and medicine, because I am quite passionate about helping those that have the same medical condition as I do. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.75 | 4.50 | 10.70 | 3.50 | 201.45 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM- 4.5 on a really warm morning for the first of February.
PM- After math class, I did a little jog and then got in a good conditioning workout. 30 minute amrap: 50-40-30-20-10 double unders, 1 minute hard on the assault bike. I got in a little over 2 rounds.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles easy on the Diamond Mountain Road headed towards town. Legs felt really good. 7:21 average.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM- 2.5 easy shakeout, then did the Crossfit Monster Mash Workout: 20 minute amrap: 400m run, 20 situps, 20 air squats. Rest 5 minutes. 10 rounds: 10 box jumps, 10 burpees. Averaged 51 seconds on all of them which was good. 2x 15 minutes assault bike. Kept the watts at about 170. Overall really good workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- I decided to try something that I usually don't do, but can help me get an idea of where my fitness overall, from strength, coordination, and endurance. 3 mile warmup, then I did five different fitness tests that I made up. #1: max pushups in one set, I got 51. #2: max double unders in one set, I got 134 on those. #3: max situps in 2 minutes, I got 94. #4: max box jumps in 1 minute, I got 25. #5: max calories on the assault bike in 2 minutes, I got 83 calories. 3 mile cooldown afterward. I am happy with some of these numbers, but others I know can have improvement. The double unders are definitely not my best, because I have gotten 171 before on those. The pushups are alright, but I know that I can do better with more practice. I kinda messed up on the box jumps, and the situps and assault bike was very difficult. I am pretty tired now, so I think that I will take tomorrow off, and just try to recover.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM- 7 miles out on the Diamond Mountain Road. 7:14 average. It was a nbit breezy out this morning, probably the start of the big spring wind that happens every year.
PM- 1.5 mile warmup, then got in some good crossfit conditioning. 30 minute amrap: 50-40-30-20-10 double unders and 2 minutes of assault bike between sets. Kept the wattage pretty high during the biking.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM- Half mile warmup, then got right into 10x 800m w/ 1 minute rest between each. Averaged 2:47. Started out easier with the first one being 2:56, then worked my way down from there. 2 mile cooldown afterward.
PM- 3 mile shakeout. 7:25 average
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.70 | 1.50 | 7.20 |
| AM- 4 mile warmup, dynamics and drills, 10 minute tempo 6:04 average on that, then drove over to Yellow Hill and did 10x 1 minute hills at 5k effort. Good workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM- 5 miles easy. 7:16 average pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.50 | 0.00 | 0.00 | 10.50 |
| AM- Medium long run from my house, up to Maesar and back. Last 4 miles were 6:40-6:45. Overall a good run!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM- 4 mile shakeout. Decided to let it warm up outside, instead of going in the morning. It has been cold the last couple of days.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM- 5 miles easy
PM- Got in a quick workout at crossfit. It was a chipper for time:
100 double unders, 90 calorie row, 80 stand-up situps, 70 pushups, 60 dumbell snatches, 50 box jumps, 40 squats, 30 calorie assault bike, 20 burpees, and 10 man makers. My time was 31:21. This one hurt and was definitely a lung burner. I think that the pushups were the hardest part for me, but the rowing took the longest part. I am pretty busy this week with my first semester exams, so I will just try to get in what training I can this week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- Woke up earlier than normal this morning and got in 5 easy. 7:33 average. I usually don't check my heart rate during my runs, but I did today and it was an average of 124 bpm during the run. I think that is right where I want it to be on my easy runs, but I just like to run by feel.
PM- 2 mile shakeout. Was going to do more, but need to study for my math exam that I am taking this week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- A little over 5 miles out in Naples. 7:28 average. Felt colder than 30 degrees.
PM- Did a short fartlek session. 5-4-3-2-1 minutes on w/ equal recovery jog between each.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM- Only had time for 3 this morning.
PM- This evening I every minute on the minute 10 burpees for 20 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- Did a lot of stretching and mobility this morning. My hamstrings are really tight, so I worked on those pretty good. Foam rolling and some light core work afterward.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM- 10 minute warmup on the bike. Then a 20 minute amrap: 400m run, 20 situps, 20 squats. Rest 3 minutes. Then 10 rounds each for time: 10 box jumps, 10 burpees. I averaged 51.3 seconds for all ten rounds. Rest 3 minutes, then 2x 15 minutes assault bike at a hard tempo effort. Cooldown 2 miles easy jogging. This was a pretty long session, but I felt really good and overall had good energy. This week has been very low mileage, but I am enjoying mixing up running with strength and conditioning work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM- 10.5 miles out by the old church, then came back and went on the Naples highway for a while, then back to the house. 7:26 average pace. Felt good to get in a little longer of a run today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- Very snowy day today, so I went to the rec center for my run. Did a 2 mile warmup, then a 3 mile tempo in 18:08. Felt good to get in a tempo run, then saw Kaylee running, so I did a 4 mile cooldown with her to get in mileage.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- 5 miles easy on the TM. Too cold for a run outside. 0 degrees with windchill of -10 degrees. Will do more later tonight.
PM- Got outside for 6 miles this evening. Temperature wise it was pretty cold, but the sun was out so it felt nice. 7:18 average pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| PM- Since spring break is coming up next week, I don't want to risk getting sick, so I am going to run inside as much as I can this week (unless it warms up). Did 12 miles on the track at the rec center. The track is a little over 100m long, so it is 180 laps for 12 miles. The last 2 miles I went at around tempo pace, and averaged just over 6 minute pace. Very long and boring, but I got it done!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 4. 7:22 average
PM- 6 miles easy. 7:29 average. I felt pretty good, still pretty cold outside and I don't want to take too much risk of getting sick. Probably will run inside the rest of the week and some next week, before spring break.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- 5 miles easy on the TM. Snowy morning once again.
PM- 6 miles easy. 7:34 average.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
| AM- 2.5 mile warmup. Then 3 mile tempo run in 17:54. 3 mile cooldown. Glad to hit 70+ miles this week. I wish that I could have done more speed workouts, but it was too cold to get in a lot of speed. I don't like doing speed on the rec center track, because it is has a lot of sharp turn. Overall a good week of training though.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM- Did an easy 2 mile shakeout just for some active recovery. Afterward I did a few minutes on the assault bike.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 1.5 warmup, then crossfit workout: 30 minute amrap: 50-40-30-20-10 double unders, 2 minute assault bike between sets. 1.5 cooldown.
PM- 6 miles easy. 7:30 average pace. Finally warmed up enough for a run outside this week, which was exciting.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM- 8 miles on the TM. Felt pretty good.
PM- Did one mile easy, then did 2x 1,000m w/ 2 minute recovery jog. 3:41, 3:38. Didn't really feel like a workout, but just something to get the legs moving.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 2.00 | 10.50 |
| PM- Pretty good workout today. Mile warmup, then right into a 4 mile progression tempo. 6:32, 6:21, 6:06, 5:48. Was a little surprised with the last mile, because it felt like the same effort as 6:10-6:20 pace. 2 minute rest, then 8x 400m right around 5k pace. 3.5 mile cooldown afterward. Overall really good workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.75 | 4.50 | 10.70 | 3.50 | 201.45 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 | |
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