| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2060.25 | 103.00 | 79.12 | 22.20 | 2264.57 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 6.5 miles on the TM. Just didn't have the motivation to run in the cold.
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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- Decided to do a little speed change workout today, since I haven't done much in forever. Warmup 2 miles then 5 minutes on, 5 minutes off, 4min on, 4 min off 3,3 2,2 1,1. Felt a little bit off on form today but I'm sure it will come and go during the winter cause of not doing much form work and speed changes. Cooldown to 7.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 easy miles. Snowy outside this morning which made the run much more enjoyable scenery wise. Average pace 7:48.
PM- 2 miles of rowing followed by some planks and v-ups
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- First day back at school. Mile warmup on the TM then did 6 45 second hill sprints to help build the legs and speed. Cool down to 8 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles easy plus foam rolling and some light core
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM- Crossfit workout. 32 minute amrap of 15 box jumps, 2 minute assault bike, and 10 burpees. Ended up getting 16 rounds. Foot started acting up after the workout but hopefully nothing too much. Cooldown of 3.5 after.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles on the TM, followed by 20 minutes of 2 minute intervals 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- It has been really cold out and I wanted to run outside but I just slipped on to the treadmill for an easy 9. Finished up with 20 minutes on the assault bike for 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- 8 miles late at night, was too busy to do it earlier so I didn't have time to do it.
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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 |
| 5 miles easy. Finally got to run outside cause the snow melted some. Excited to go to Virginia tomorrow for the diabetes research foundation
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM- 6.5 miles easy on the TM before leaving for Virginia. Icy roads and such this morning so no run outside. Maybe I could run outside in Virginia.
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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 |
| PM- 4.5 miles easy in Virginia. Ran down a legit road that led to a trail. Weather was great, 62 degrees, which is considered unusual for Virginia this time of year. Won't be able to run till Sunday or Monday. But am going to still be able to bike a little bit on a stationary.
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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 |
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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 |
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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- 4 miles very slow around the neighborhood by the hotel. Its been a great trip to Virginia. Really wish I was able to go to Simplot in February but I will be going to Virginia again that weekend.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM- 6 miles at 6:46 pace on the TM. Did an easy half mile cooldown afterward. Pretty tired for most of the day. Had to get up at 3 am this morning for our plane flight to Salt Lake. Had a great experience at the University of Virginia with the biotech engineers but glad to be home.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- Easy 6 miles then decided to try and go a little bit quicker on the last two miles. Ended up with an average pace of 6:52. With the last 2 miles at 6:08 average. Felt really good to go a bit faster 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 |
| PM- 7 miles easy outside. It was kinda cold out but nothing awful. Core and some biking afterward.
Later in the evening did another 2 miles on the TM. Average pace 7:30
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- 8 miles easy on the TM. Nothing really interesting going on just another day in January.
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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 miles at a steady tempo. First half outside then second half on the TM. Average pace 6:18. Did a really good ab workout after with some speed jump rope and rowing. Might do another shakeout tonight, but we will see how I feel.
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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 |
| PM- Mile warmup, then 3 mile @ 6:00 pace on the TM. Starting to get ready for warm weather and good temps for runs. Cooldown 2 miles 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- 4 miles @ 8:00 pace. Felt really good as far as legs and lungs.
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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 |
| PM- 7 miles easy @ 7:00 pace on the TM. Rowed a hard 2 miles 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM- 7 miles easy followed by 20 minute intervals 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM- A few strides then 2 miles in 11:38. Nothing crazy, just wanted to get the legs moving again before I start track practice next in the next few weeks. Crossfit workout after.
4 rounds of: 50 double unders, 20 pushups, 30 situps, 10 manmakers, 2 minute plank, 40 squats, and a 500m row. Hurt pretty bad. 5 sets of 10 power cleans 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM- 7 easy miles
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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 |
| 7 miles easy
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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- Crossfit workout
2 rounds for time: 1 mile run, 20 boxjumps, 25 dumbell snatches, 500m row, 2 minute plank, and 20 burpees. Ran the 2 miles at around 6 flat pace. Cooldown 1 mile
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- 8 miles at an easy 7:15 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- 8 miles easy at 7:30 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 5 miles before school average pace. 6:54
PM- Actually went to indoor practice today. It was a pretty descent workout to say the least. Did 1 lap with a core exercise then another lap with a core exercise. Did that for about 7 laps. Mile cooldown 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM- Did not really have much time today. I had to meet with my counselor for college. Only got in 2 miles
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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- Stressful morning. Had to really hurry along, but still got in 6 miles easy before school.
PM- Mile warmup on the indoor, then 3.6 miles easy with Kedric,Clayton, and Talon. Felt amazing to get outside to warm weather. Hopefully we have a lot of nice days like that during the season. 7:52 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM- Crossfit workout. Mile warmup, then 2 rounds for time. 1 mile @ 6 pace, 20 boxjumps, 25 dumbell snatches, 500m row, 2 minute plank, and 20 burpees.
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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 |
| PM- 5 miles easy @ 7:30 pace. Did a little bit of core and planks 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 | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| AM- 8 miles alternating paces between what I believe is my marathon pace and half marathon pace. Did this run on the treadmill cause it was quite chilly outside. Did 5 minutes at 6:40 pace, then sped up to half marathon goal pace of 5:55 to 6:00 pace for the next 5 minutes. Did that for 6 miles then did a 2 mile cooldown easy.
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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- 4.5 miles easy in the morning on the TM. Average pace 7:21.
PM- Clayton and I were deciding to do a mile time trial. Didn't quite know how it was going to go, cause I was kinda tired from weightlifting today. Ended up with a 5:28, which is pretty slow. Felt like we could have gone harder for sure. Was kinda just floating for the entire mile. After that we went outside for a small fartlek workout. 4 minutes hard, 4 minutes easy, 4 minutes hard, 4 minutes easy. Hard intervals ended up being around 5:50-6:00 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM- Didn't have time to go to practice today. Had to study hard for the state test in Sports Medicine, and I went a church thing at 6 pm. Got home around 9:30 and did just an easy 6 miles on the treadmill. Average pace was 6:48. Did 20 minutes of biking afterward. I am tired now.
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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 |
| No miles today. Left for Virginia
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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 |
| No running today. Was on the plane all day
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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 |
| 5 easy miles around Charlottesville really nice weather in the 70s. Average pace 7:27
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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 |
| No running today. Just did 45 minutes on the spin bike cause of the clinicals for the diabetes research center
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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 |
| 4 miles at 7:01 pace. Wasn't able to run until 5 really nice weather though. Was hoping to get more in but oh well
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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 |
| Flew home today and had to get up at 2:50 am. Was really tired when I got home so only did 2 miles at a little faster pace. Average pace 6:27
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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 | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| PM- 4.3 miles easy 7:17 average pace. Afterward did 20 minute amrap 50 double unders, 500m row, 15 v-ups, and 1 minute plank.
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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- Crossfit workout for today. 10 mintue warmup on the assault bike. Then 45 minute amrap of 500m run, 10 power cleans, 2 minute row, 10 burpees, and 1 minute plank. Got in about 8 rounds by the end of the workout. Cooldown with a half mile jog.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- Easy 8 miles at about 7:30 pace. Felt good for most of the run and had no ankle pain. 20 minute cooldown on the 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM- Crossfit workout with a few fast miles. 2 mile cooldown as well
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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 easy miles average pace 7:30
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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 |
| PM- No running today. Did some weight lifting and pull-ups instead.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM- 4.5 miles on the TM.
PM- Trsck practice. Didn't run in the indoor today cause tennis took over the whole space. So went and did some core work at the school gym. Did a warmup and cooldown of a mile 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM- 4.5 easy miles outside in the cold. I am really ready for spring, cause this winter has been a long on. 10 minute cooldown on the 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- 5 miles easy on the TM. Didn't really feel too bad, just loosened up the legs a little bit.
PM- Did a circuit workout today at track practice. Mile warmup, then did 6 stations of core and agility work. Wasn't near as hard as yesterday's 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM- Did the Long Road Home workout at practice today. Felt really good and strong for the entire workout, but was pretty tired by the end. The workout went, 2 laps, 50 partner pushups, 3 laps, 50 v-ups, 4 laps, 50 burpees, 5 laps, 50 squats, 4 laps, 50 partner pushups, 3 laps, 50 situps, 2 laps.
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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 | 0.00 | 0.00 | 5.50 |
| PM- Easy 5.5 miles after practice cause all we did was some games.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM- 4 miles easy on the TM. Should have went outside.
PM- 8 miles steady pace. Averaged 6:43. Felt really good with pretty nice weather.
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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- 5 miles easy average pace 7:04. Did some core and lifting afterwards.
PM- 2 miles shakeout. All I can say is that it was crazy windy. Typical March.
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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- 4 miles before school. Average pace 7:23
PM- Mile warmup then 4 miles easy with Kedric. Afterwards did a few 100m strides.
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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- 4.5 miles easy before school. 6:58 average pace. Felt really good expect for it was somewhat cold.
PM- Mile warmup then did somewhat of a speed workout out. The workout went 600,400,200,400,400. All with a lap recovery in between. Times were 1:48, 75, 35, 74, 76. Afterwards coach had us do a little bonus workout. It wasn't anything crazy hard, but got the legs moving a little more. 1 mile with the first 800 at 50% then the second 800 at 80%. Hit about 6:01 for the total mile.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM- Mile warmup, then 4 miles easy. Clayton and Kedric only wanted to do the neighborhood, but I decided to get a little more mileage for the marathon coming up in a few months.
Later in the evening kicked the soccer ball around with Pickles so I am counting it as another 1.5
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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 |
| PM- Had the 3200m today. All I can say is that I was definitely not quite ready for racing today. Warmed up a mile with Talon. And I got to practice early because I thought that we were startingt the race right at 3:15. But instead of running it first we waited for like an hour to start it. I was really pumped to run it when I got there, but they did the long jump and shot put first. Got out alright but didn't really feel quite right. First lap was like a 72. Which is not what I was expecting but I was okay with it. Came in at the 800 in 2;36. Still ok but slowing down quite a bit. Came through the mile in 5:34. Kedric was way ahead at this point in the race, and I knew that I wasn't going to catch him. Just tried to keep moving in the race and get it over with. Came through with a 11:33. Time was awful, I know, but it was my first 3200m on the track in 2 years, so I am not going to get down on myself. S/O to Kedric for taking first and running a good time. Cooldown with Talon in the neighborhood.
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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 |
| PM- 5 miles easy at 6:54 average pace. Getting ready to go to Mexico.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Race: |
San Diego Half Marathon (13.109 Miles) 01:20:10, Place overall: 51, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.10 | 0.00 | 0.00 | 14.10 |
| AM- Raced the San Diego Half today!!! All I can say is that was the best half marathon I have ran. Weather was perfect, the course was great (except for the 1.5 mile uphill). After I got a 5 am wake up, because the race started at 7. I was pretty tired after waking up at 3 am yesterday and 5am today. Anyways mile warmup, dynamics, and it was time for the race. There were about 7,400 runners in the half marathon and around 2,000 in the 5k. I didn't know until yesterday if I wanted to do the half or the 5k, because of my plantar fasciitis. I couldn't resist, so I just did the half. Gun goes off and I felt good except for my foot. First mile 6:02. Perfect pace. 6:10, 6:13, 6:18, and 6:21 for miles 2-5. Hit the 10k in 38:25. This is when my foot really started to ache, so I decided to slow the pace to about 6:30's from then on. Then there was about a 1.5 mile incline which slowed me down some. After that I just wanted to enjoy the race and the weather that was super great. Finished in a slower time, but had a blast running in this race. I felt I could keep that pace for another 5-10 so it was good training for the Ogden Marathon in May. Good times and a ton of fun.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM- 3 miles easy. Not really sore at all from the race. The foot just has been acting up. Average pace was 7:58
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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 |
| NO running today. Doctor said that I need to stay off the foot as much as possible until next Monday, so I will be doing some biking the rest of 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM- Did some rowing and biking intervals today. Felt good except that I can't run right now. Rowed about 3 miles then biked for 30 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 |
| PM- More rowing today. But instead of doing just that I added in some planking to the workout. Did 15- 500m rows with a 1 minute plank in between each. It actually got to be pretty hard by about 10 of them, especially when I was starting to pick up the resistance towards the end.
Later in the evening I went ahead and did an easy burner of burpees. 100 burpees for time: 5;43
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM- Decided to try running today, cause my foot is feeling much better now. Easy 6 miles with half mile of stride outs at the end. 7:22 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 4 miles easy out to the old church and back before school. Average pace 7:33
PM- Did somewhat of the so called "Beast" workout. The workout was one lap with stairs, then one regular 400, then we did some type of 50 reps of core work. We did four sets of this. The last one I called for us to do burpees and everyone was quite provoked afterward. Cooldown 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 |
| PM- Did some core workout after warming up, then did the neighborhood with Clayton and Todd. Doing the 3200 and the 1600 tomorrow and the Union Meet so it should be fun.
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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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| | Race: |
Union Meet (1 Miles) 00:05:29, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| PM- This race was terrible. My foot started acting up again, and I just didn't feel myself. Planning on getting acupuncture next week in Park City for this plantar fasciitis cause it is really starting to get annoying.
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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 | 1.00 | 0.00 | 4.00 |
| PM- After a mile of warmup and such. We were to do a mile all out then 2 miles easy. My plantar fascia started to really bother me during the warmup, so I didn't even know if I should do the mile. Went out with Clayton on the first lap and I hit a 68. After that my foot was really starting to flare up on me. I made through 800 in like 2:32 and decided to stop, cause it was just too painful. I tried to start up again and do 2- 400's which didn't feel as bad as the 800 that I did. After that Clayton and I did 2 miles very slow at like 8:30 pace. I am really going to try to roll out my plantar fascia and claf tonight. Maybe I will do an easy tomorrow and take the weekend off from running.
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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 |
| PM- 6 miles easy after 4th hour. I really expected my foot to hurt much worse than it did today, and it actually wasn't too bad. Average pace was 7:08. Good luck to my team at Copper Hills tomorrow. Wish I could have gone.
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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- 6 miles easy with a half mile of strides at the end. Average pace 7:33
PM- Played lots of full court basketball in the afternoon so I am going to count it since it was full court.
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| PM- 2.5 miles easy after church. Took it hard for the first two miles then just cooldown for the last half mile. Average pace 6:31
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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- 3 miles easy. Foot has been bothering me when I pick up the cadence.
PM- Did another 3 miles with Quinn. Afterward I tried some strides and my foot really started to get stiff. I don't think I will be going to the meet tomorrow.
|
| 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 |
| PM- Tried a run after school and my foot actually didn't feel too bad considering how it felt yesterday. I still took the pace way easy. Like 8:15 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM- Did 3.5 easy right after school. My foot really wasn't bothering too bad expect when I got done with the run. Average pace 6:58. Probably not going to go to the UVU Invite this weekend.
Went to practice mile warmup then did 2 laps then 100 bicycles, 2 laps then 50 squats, 2 laps then 100 situps, 2 laps then 2 minute plank. Cooldown with Kedric 2 miles. It was a good workout, but my plantar fasciitis started to kick in during the 2 mile cooldown and it is really tender. Gonna take it easy tomorrow and see how it feels, and I am really going to roll it out with the tennis ball until I go to Park City for the acupuncture.
|
| 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- 5 miles easy around the golf course. My foot really didn't feel too bad for the morning run. Average pace 7:08
PM- Mile warmup, then 3 miles easy. My foot didn't really feel as good for this run, but it was tolerable. The physical therapy appointment was pushed back to next Friday instead of this Friday.
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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 |
| PM- 6 miles after school. Felt pretty good as far as my injury goes. Kept the pace pretty easy, 7:19 average Might do a little bit more tonight, depending on the weather
|
| 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- 7 miles down Main and by Naples. Foot felt good, so hopefully it recovers really good this weekend and all of next week. I really want to be able to run in our home meet. Average pace 7:22
PM- 4 miles easy out to the golf course and back. My foot has started to ease up quite a bit so I might try some speed or something on Monday or even do something hard tomorrow if I am feeling up to it. 7:15 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM- 5 miles. My foot was feeling good today. I was able to keep a 6:30 average pace for the run with no foot pain so that is a good sign. Did some stride outs 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 |
| PM- Did some core work and several laps for my workout today. Was going to do a distance run but I need more speed at this point in the season
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- Did 5 easy miles before practice average pace 7:22. Then did a mile warmup then 2 more miles on the track at 6:53 average. Did 6- 60m strides afterwards.
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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 | | 1.50 | 0.00 | 0.00 | 2.00 | 3.50 |
| PM- Speed workout today. Mile warmup, then we did 2-600's, 3-400's, 5-200's, and 5-100's. Felt really good to go faster in a while. Foot felt good until the the last couple of 100's and it started to flare up a little bit. Hopefully it starts feeling better tomorrow. Getting the acupuncture on Friday, so that should be good.
|
| 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 |
| No running for the next few days or even weeks. My plantar fasciitis needs to be healed for the rest of the year. Did 30 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got some dry needling done today, and it really definitely hurt a lot. Hopefully everything that the physical therapist told me to do will help. I am going to be wearing KT tape for quite a while and doing lots of different types of stretches and roll outs on my foot that they showed me.
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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 |
| Even though it may seem like biking might not do alot. It really does keep you in shape when you do the assault bike. It is alot harder than just a regular stationary bike. Did 45 minute intervals 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4.5 miles of rowing then 20 minute intervals 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM- Zero running today still doing my best to treat the foot injury. Maybe I will get in some easy miles tomorrow.
Did a hard 40 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM- 5 miles easy down Main. Foot actually felt really good, but I am still not going to try speed cause that is what caused the injury to get worse about a week ago. I also want to be able to do the Ogden Marathon at the end of May, so I don't want to take alot of risks.
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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 |
| PM- Had a eye doctor appointment, so I wasn't able to go to practice today. I probably won't be going tomorrow because we are getting all packed for spring break trip. Still got in a really good rowing workout, 15 x 500m with a 1 minute plank between sets. Then did 3 miles easy around the golf course. Surprisingly the foot felt better 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM- 5 miles easy right after 4th hour then headed right home to get all ready for the trip. My foot started to hurt after about 3 miles. I probably won't be running during the break which may help my foot heal up and have time to rest. Average pace 7:12
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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- 40 minute assault bike intervals.
PM- 3 mile shakeout at the hotel. Foot feels really good. Went to Park City and got some better more stable trainers. They feel amazing on my feet, so hopefully it will help prevent injury.
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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 |
| Got to D.C. today. Big city so I probably won't be running much outside could easily get lost or something. Did some core today 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 200 burpees in 14:55. Pretty good workout so I might just end up doing this for a few days then a few TM runs for the 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- 200 burpees with some planks at the end. Went to the Smithsonian and all of the national mall today. Probably ended up walking close to 6 mikes today so that's good haha
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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- 200 burpees followed by some sit-ups and push-ups in the hotel room. Shoulders are getting tired of trying to do this much volume on burpees so I may run tomorrow.
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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 |
| 5 miles easy on the treadmill. Average pace was 7:22. Felt good to run cause it's been a few days. Went to the White House, Fords Theater, and the Capital building today. Fun times sadly did not see Trump.
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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 in the morning. Then we biked to Mount Vernon today. It was about a 12 mile bike ride through the Washington Trsil by the Potomac River. Really some beautiful areas out here I could definitely live in Virginia.
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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 at 7:30 pace on the treadmill. Doing a 5k in the morning around the national mall which should be fun
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Race: |
Comeback Trail 5k (3.107 Miles) 00:18:27, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.10 | 0.00 | 4.10 |
| AM- Decided to sign up for a little 5k to end our amazing trip to D.C. The competition was very limited second place guy ran like a 20. Was hoping for some better competition but overall it was still a fun race and a pretty good course despite the fact that there were tourists everywhere, and I had to cut into the grass several times haha. Tried to just keep the tempo up as much as I could by myself. It honestly felt more like a workout than a race.
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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 |
| PM- Decided to up the mileage today, and probably for the next few weeks because of the marathon coming up. I don't feel like I am in as good of shape right now as last fall. But feel capable of running some respectible times for the 5k and half this summer. Today I just did 10 miles at 7:18 pace.
|
| 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 |
| PM- 5 miles easy followed by some good cross training and core 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM- 4 miles easy. 7:15 pace. Hoping for a good workout tomorrow. So I decided to take today easier.
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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 |
| PM- Mile warmup then did my speed workout. The workout was 3x 1 mile with 3 minute recovery between each. The goal was to hit half marathon pace or faster. Since I haven't done much speed it felt a little off but still felt pretty good and consistent. Hit 5:55,5;49, and 5:52. After the mile repeats I did 20x I really would like to make this my goal pace for the half marathon this summer or fall. Cooldown to 6 for the day. Gonna do the Constitution Park 5k on Saturday so that should be fun.
|
| 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 |
| PM- 7 miles easy at 7:21 average pace. Strides and drills afterward. Hoping for a good, solid time tomorrow in the 5k. It has been a while since I have went fast in a 5k so it should be fun to see what I can do tomorrow.
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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- Was planning on doing the Constitution Park 5k today, but things came up and I couldn't do it. Woke up early and got in an easy 9 miles. Average pace 7:13. Last two miles were under 6:40 so that felt really good. I might try to do some more miles tonight if I can.
|
| 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- 10 easy miles up Maine Street, then down by Naples and back to my house. Legs felt really heavy today for some weird reason. So I kept the pace very slow 7:49 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM- Today's run was quite interesting to say the least. I was planning on doing just an easy 9 today. I was actually going faster than I probably should have for an easy day of running like 6:50s for the first three miles then I started to feel really, really out of breath and wheezing, I ate one piece of shrimp today that and i know that is what gave me the allergic reaction. So I just stood out in the middle of the desert plains for about 10 minutes until the reaction calmed down and started walking for a bit then decided to try and finish my run and finish up with 8 for the day. Hopefully this never happens again!!!!
|
| 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 | 2.00 | 0.00 | 0.00 | 9.00 |
| PM- 7 miles easy at 7:34 pace then 2 miles at marathon effort just trying to get a feel for the pace and what it will feel like. 6:51 and 6:31 for those. Got a little excited on the last mile and went faster than marathon effort. Felt good for pretty much the entire run.
|
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM- Had the AP English Test today, which was pretty draining. Felt pretty confident in the test though. Did 14 miles on the assault bike then just 3 miles easy for a cooldown. Power cleans and push press afterward. Gonna try a speed workout tomorrow.
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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 | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| PM- 2 mile warmup, I wanted to do some type of speed today to get the legs going. Did 10x500m with a 2 minute recovery between each. Felt pretty good during them until the last three then I started to get tired. 2 mile cooldown 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM- 10 miles easy. It was pretty hot out today, so I wore a tank top today. I felt good, then about the last mile I was feeling the heat more than usual. Just not used to it getting warmer yet. Average pace 7:22. Overall a good 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 5 miles out on the Brush Creek Trail. Felt good, blood sugars were pretty low this morning so that might be why I felt a little tired towards the end. Average pace 7:33. Will probably do more tonight.
PM- 5 more miles easy before it got really quite stormy outside. Felt really good.
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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 | 7.00 | 0.00 | 0.00 | 11.00 |
| PM- 7 miles at marathon effort. Felt really good throughout the entire run. Averge pace 6:39.
PM- 4 miles easy 7:23 pace. Good day of training 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM- 5 miles out in Naples. Felt ok, I hit my knee on some metal post yesterday so my knee kinda hurt during the run. Going to tour the UVU Campus tomorrow. Should be fun.
Later did a good Crossfit workout at home. It involved about a mile of running.
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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 |
| PM- 9 miles after school. Felt good, even in the heat of the day. 7:22 average pace.
Later in the evening I did 2 more miles easy
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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 |
| No real running just a lot of core and some sprints but I will count it as 2 miles. Because it was a lot of sprints and it probably adds up to 2
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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 |
| PM- 7 miles plus strides. Accidently put my entry on this for Thursday haha. Gonna do the Dino 5k if I feel up to it tomorrow. Getting pumped for Ogden next weekend
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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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| | Race: |
Dino Half Marathon (3.107 Miles) 00:19:31, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 1.10 | 6.10 |
| AM- Decided to do the Dino 5k. My legs have been kinda dead because of the marathon miles and extra training that I have been doing lately. My plan for the race was to go out at marathon pace effort, which is weird for a 5k. But I wanted to see how the pace will feel for the marathon. Hit a 6:55 on the first mile, and I was in 1st place haha. The competition was flat out nothing. Then I wanted to speed up to half marathon pace for mile 2 and finish mile 3 at 5k pace. Felt consistent with it all, and hit 6:11 for the second mile, and 5:43 for the last mile. Felt good and had a lot left in the tank. It still was a fun race that Runtastic events put on. Now I am somewhat going to start tapering for the marathon next weekend, and might do a tempo run next week as well. Overall a good birthday so far.
Later in the evening did 2 mile shakeout. 6:38 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM- 3.5 miles steady. Average pace 6:41. Felt smooth. Gonna start tapering this week so the mileage will be low throughout the 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM- 5 mile shakeout. Strides and drills afterward, followed by some good core work. Average pace 6:44.
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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 |
| PM- 4 miles easy down by Aggie. Surprisingly I felt tired and sluggish until about a mile to go then I started to pick up the pace. Average pace 7:36. Gonna do another short shakeout tonight
2 mile shakeout at 6:34 pace. 100 pushups 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM- 4.5 miles easy. Nothing much happened that was interested.
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM- 2 miles at marathon effort then 1.5 mile easy cooldown Average pace 6:51. It really is hard to believe that in less than 48 hours I will be running my first marathon. Although a major goal of mine is a boston qualifier, I just want to enjoy the moment of running my first marathon and learn from it. I know that I cannot predict the exact outcome of the race, but I am going to give my best effort, and most importantly have fun and be safe on the roads. For everyone running the Ogden Marathon this weekend I will see you all out there on the roads Saturday. Best of luck to everyone!!!
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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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| | Race: |
Ogden Marathon (26.219 Miles) 03:09:44, Place overall: 49, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
| RACE DAY: OGDEN MARATHON
Wow my first marathon!!! It was quite the experience to say the least. Probably won't be able to walk for a day or two haha!!! Didn't sleep very good last night, just cause of nerves and such. Woke up at 3:30 cause I had to catch the bus by 5:00. Carbed up on some bagels and bananas. Tried to hydrate really good as well. Gun goes off and we were off on our long 26.2 mile journey. Was feeling really good, but probably went out way too fast for the first half. Came through in 1:26:12. haha. Kept going and got water at every aid station I could, and used my honey stinger at mile 18 or so. Was still going strong up to about mile 23 or so, and then my body just hit a wall. I don't believe it was the total wall that runners hit in the marathon, but my blood sugars just dropped considerably in the last 3 miles or so. Really didn't know what to think after that. I just wanted the race to be over. I was in a lot of pain at this point in the race. I had blisters and my blood sugar was probably in the 40s. I just gave everything that I had up to the finish. Came in with a 3:09:44. Was pretty close to a Boston Qualifier, and I know I could have got it if my blood sugar hadn't gone so low. I definitely like half marathons better, just because they don't put such a strain on the body. Overall a great experience and now I can say that I have run a marathon. Don't know when or if I will do one in the near future, but I am glad that I got to experience the Ogden Marathon this year. I want to thank the city of Ogden for putting up a great event, and for all the volunteers that helped the runners along the way. Great event and experience overall
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today or yesterday. Still recovering from the marathon. Probably will bike tomorrow, and on Wednesday is our Senior trip, so I probably won't be running then. But will try an easy run on Thursday. I have a lot of blisters and I lost a toe nail. haha. I did go over to my Grandmas and did a lot of farm work after school, so I have not been totally lazy.
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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- First full run since the marathon haha!! Felt really good suprisingly so took the pace a little faster after about a mile of slower running. Average pace 6:57. Last mile was a 6:22 so I was feeling really good. Besides the nasty winds the run was really good. Can't believe that I am graduating tomorrow night. Gonna be a lit time at grad night tomorrow night.
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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- 3 miles easy then crossfit workout: 15 rounds of 10 pushups, 20 situps, and 50 jumping jacks. Gonna do more crossfit stuff this week and then begin on some summer running
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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 |
| PM- Today I did the Crossfit Hero Workout, "Murph". If any of you don't know who he is. He led a Navy Seal operation and was killed while sacrificing himself to go get air support. This workout is in honour of all those that gave their lives in battle for our freedom. Mile warmup then the workout was 1 mile run, 100 pullups, 200 pushups, 300 squats, and another 1 mile run. My total time was 57:12 with a weighted vest. Both of my miles were right around 7:30s, so I was pretty happy with it considering the extra weight. I will probably be quite sore tomorrow.
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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 |
| PM- 5 miles easy after a full day of working on the mountain with my dad. We pounded post and put up some fencing. I was somewhat tired after that so I kept the pace pretty slow. Average pace 7:21.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 5 miles easy. I am super sore for some reason today. I knew that I would be sore yesterday from Murph, but apparently I am still sore from it today as well. Hopefully I will get loosened up by tomorrow. I probably will do another shakeout tonight.
PM- 3 mile shakeout right before lunch. Should've waited until night, it is hot out. Average pace 7:12
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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- 4 miles at 5am before going to the mountain to do some work, and did a little bit of fishing afterward. Really wanted to workout with Eugene tonight but my Grandma needed help with her water system and I just didn't have time. Going back to the mountain tomorrow to lay fence down and prepare it to be pounded in. Probably will do a run up there after working on the fence. I really like running up there on the dirt roads.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 6 miles easy on Diamond Mountain. Didn't really do a lot of work just setting the post up for the fencing that we may do next Friday. Average pace 7:15. Perfect running temperatures on the mountain. May do some more tonight, and then tomorrow night I am doing a steady run with Eugene. Should be fun.
PM- 2 mile shakeout plus core and crossfit lifting session.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM- 4 miles easy 7:48 pace.
PM- The original plan for tonights workout was to do a 6 or 7 mile tempo with Eugene, but the Relay for Life was doing their walkathon on the track so we decided to go do Yellow Hill Repeats!!! Classic. 2 mile warmup, then did 2 ladders up. Felt pretty good. But definitely not in 5k or 10k shape right now. Hoping to get some more speed in next week and a tempo. Cooldown afterward. Thanks for the workout Eugene. Good times!!!
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM- 3.5 miles on Diamond Mountain. Nothing crazy just a nice easy 7:23 average pace. Gonna try and do like 6 or 7 tonight. I really like night runs.
PM- 3 miles down to the church and back, then another 5 miles in Naples. Felt good except for the heat.Average pace 7:26.
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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 | 5.00 | 0.00 | 10.00 |
| AM- Tempo Tuesday. Mile warmup then started my tempo run which was planned to be run at 6:00-6:15 pace until the last mile and try to go sub 6. Felt sluggish the first mile running only a 6:29. Then started to pick up the pace. 6:12, 6;06, 6:11, 5:57. Was pretty tired after this especially doing it alone. Happy with the effort though, and an overall good pace for a tempo. Cool down to get to 7. Gonna try and do a shakeout for my lunch break. I'll take it slower cause of the tempo.
PM- 3 mile shakeout. I guess that the pace wasn't too slow but was feeling good. 6:52 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- 7 miles with strides and drills afterward. Went hiking with Clayton, Todd, and Jake afterward. It was a good time. Afterward went up to te cabin and shot some prairie dogs, then we saw a badger. They are really rare to see, so we were pretty excited.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 3 mile shakeout. 7:27 average
PM- 5 miles easy. Felt really good, except for the heat
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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 | 5.00 | 10.00 |
| AM- Awsome workout with Eugene this morning. Met up at the track and did a solid warmup, then the workout was 5x600, 5x200. My goal pace was to hold 75-80 seconds for the first 400 and keep it for the last 200. Was hoping to keep up with Eugene for most of the repeats but he got me by like 8-10 seconds each repeat. On the 200s I felt more like I was striding out than anything else. I want to try to get faster on these track workouts so I can do well in my 10k debut at Deseret. And keep up with Eugene Nathaniel Grindle III. Haha!!! Overall good training session 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM- 4 miles easy with strides and some core. Legs felt kinda heavy after the workout from yesterday, but after about 2 miles they loosened up some. Gonna maybe try to do a crossfit workout later.
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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 |
| PM- 5 miles. My family is here from Montana and New Mexico so I don't know how much I will get in within the next two days. But gonna do a track workout with Eugene on Tuesday, so that should be good.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 5 miles before it actually turned into a tornado outside haha. Felt good.
PM- 3 mile shakeout at my Grandma's house. Felt smooth except for the 60 mph winds that were going on nonstop. Had a good time hanging out with the fam 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 | | 12.50 | 0.00 | 0.00 | 2.00 | 14.50 |
| AM- Woke up this morning feeling pretty trashed. Had to wake up at 3:30 to go to the mountain for a bit. Didn't really have a ton of motivation to do a workout when I got back, but I still was determined to get something good in today. Went up to the track when I got home, and saw that there was a bunch of football players doing laps and such around the track. I then went down to the walking park and did my workout there instead. After a good warmup, started the workout. 8x400m with a 1 minute rest. The first two were right around what I wanted, but I could feel some of that lactic acid. 76,74. Next two felt a lot better, 73,75. The rest were all around that pace. 72,73,73,74. Good workout. Would have like to have worked out with Eugene and Clayton, but yah gotta do what yah gotta do. Cooldown to 8 for the morning.
PM- 6.5 miles at what was suppose to be an easy run, but ended up being a little faster. Average pace 6:38. Last mile felt great with a 6:12. Getting my wisdom teeth out tomorrow, so won't be able to run for a few 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- 40 minutes of assault bike. Surpisingly my mouth felt pretty good considering I got my wisdom teeth out 3 days ago. Don't know if I will run tomorrow, just because sometimes jumping around makes my jaw feel weird. I should definitely be back running by Monday 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM- 3 miles very slow. My jaw felt weird, and I thought that I was going to have to go just 2 miles today. I think that I will be able to try some more tomorrow, but I don't want to push anything too hard right now. One good thing that came out of this last week of having lots of rest was now my legs are fresher than ever. The only reason I went slow was my jaw, other than that I felt like going low 6's for 5-6 miles. Sadly this week will probably be a very low mileage 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- Original plan for today was to go to the track and do some 400 strides today, but football had taken over again. So instead I went to Legacy Park to do some running. 2 mile warmup at around 6:50 pace then did 4x400 strides in 73,73,74,71. My interval training is starting to feel better, and that I took a few days off last week helped with fresh legs today. Did 3 miles after with the last mile in 6:04. Felt really easy and smooth today. Gonna go for a double today, and do a run later tonight.
PM- 4 miles plus core
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 3 miles plus some solid lifting today. Did 8 sets of 10 unbroken power cleans. First time cleaning in a long time while doing any sort of lifting, so it felt really good to get that in today.
PM- 5 miles. It was about 93 degrees outside while on this run, so the pace was slower, 7:33 average. Going to lagoon tomorrow, so it should be a fun day.
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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- 7 miles easy. Pretty tired from Lagoon yesterday. Didn't get home until like 1:00. Eugene we gotta catch up for a workout sometime next week no matter the time haha. Tomorrow I'm gonna do some 400s to start the weekend off right.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM- Solid workout today. Met up with Eugene today to do the workout that he had done just previously. He was there to keep me motivated/get my splits. It helped a lot to have him there to push me when I may not have been super strong mentally. Workout was 16x400m with a 200m recovery between each. I wasn't exactly sure what to think of the 200m rest, just cause I am not used to that short of rest between intervals. After about 5-6 in, I finally started to feel a good rhythm on the pace. Averaged about 78-79 on all of them. It may not sound very impressive, but I am happy with it, just because it is a lot of speed work. Cooldown at the park afterward with Eugene, and then a little bit more solo. "Another one in the bag", as Mo Farah would say. Thanks for joining me Eugene for a solid session.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 6 miles with strides and core. Legs were very heavy today after yesterdays workout.
PM- 4 miles easy.
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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- 6 miles easy at Legacy. 7:27 average pace.
PM- 4.5 mile shakeout. Very hot out.
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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 | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| PM- I was super lazy today. Eugene told me last night that he was going to the golf course for some 1k repeats. Scheduled to workout at 5am, my alarm went off at 4. I have no excuses, just pure laziness. Even though I didn't go run the 1k repeats I still wanted to get something in today. I did a 4 mile progression tempo. I did not have exact paces set for each mile, I just went off of effort. Splits were consistent except for the first one. 5:48, 6:18, 6:02, 5:56. Felt good even thought the first one was a little too fast starting out. Once again sorry Eugene for being lazy and missing the workout this morning.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 3 mile shakeout at Sugarhouse Park. Felt sluggish for a bit, but then the legs loosened up.
PM- 5 miles after getting home from my endocrinologist diabetes appointment. Had a good hemoglobin A1C of 6.6 so that was good news to hear. My last A1C before this was a 10.5, which is very bad.
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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- 7 miles on my Grandparents dirt road. The road that I ran on was rough compared to other softer dirt roads. I still enjoyed it more than running on pavement for a change.
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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 | 6.00 | 0.00 | 9.00 |
| AM- I just haven't felt like myself the last 3 days. My easy day runs have just not felt good and normal like they should. I have been super tired and not very motivated to get workouts in and just have been very lethargic. Felt worn out when I woke up this morning and just did not have any energy to get up. Warmed up 2 miles, then did 10x 3minutes hard at around 5k pace. From the get go I was struggling to keep everything together. The only thing that was not hindered was my breathing. I was just happy to get through the workout. Maybe I am just a little dehydrated with it being 90 plus degrees everyday. Hoping to get this under control and if anyone has any tips, I would be pleased for a little advice on what to do when you just aren't feeling right on your runs and workouts. Thank you.
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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. 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!!!!
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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- 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.
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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 |
| 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.
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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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| | Race: |
Murray Days 5k (3.107 Miles) 00:19:11, Place overall: 19, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.10 | 0.00 | 13.10 |
| 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.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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.
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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 | 2.00 | 0.00 | 7.00 |
| 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.
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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 plus strides and some quick foot drills afterward. Doing the Real Mccoy Trail Run tomorrow which should be fun. Gonna be hot 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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| | Race: |
Real McCoy Trail Run (13.109 Miles) 01:45:55, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 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
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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- 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.
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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- 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.
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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. Felt pretty good did 5x100m strides afterward. I hit a high 13 on one of them so that is good.
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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- 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.
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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- 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.
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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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| | Race: |
O.U.R 5k (3.107 Miles) 00:18:39, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.10 | 11.10 |
| 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.
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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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 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.
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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- 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.
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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 |
| 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.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 4 miles easy
PM- 5 miles out by quail brook then up towards Main Street and back down. Nice overcast for the afternoon
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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 | 5.00 | 9.00 |
| 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.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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
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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 | 2.00 | 0.00 | 6.00 |
| 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.
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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 |
| No running today. Resting up for Deseret tomorrow.
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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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| | Race: |
Deseret News 10k (6.214 Miles) 00:36:34, Place overall: 60, Place in age division: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.20 | 0.00 | 10.20 |
| 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
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 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: 0.00 | 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- Crossfit workout this morning. Did 3 rounds of 150 double unders and 5 minutes of a hard effort 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM- 3 mile shakeout run 7:04 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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.
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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 7:02 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.
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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- 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.
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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 |
| 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.
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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- 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.
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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 |
| 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
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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 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.
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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- 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.
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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- 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
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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- 4 miles easy. 7:21 average + Core work
PM- 3 mile shakeout during lunch.
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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- 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.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 3.5 on Maine. 7:35 average.
Lunch run 4 miles easy.
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 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: 0.00 | 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- 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
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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 on Maine and down Naples.
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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 |
| PM- 3 mile shakeout. Felt good
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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- 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.
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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 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.
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 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.
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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 mile easy recovery run. First few miles were pretty slow then started to pick it up. Last 2 miles were under 7.
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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- 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
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- 11 miles average pace 7:09. Felt pretty good, even though it was getting very hot out.
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM- 3 mile shakeout. Pretty hot out today.
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 5 miles easy around Naples. 7:43 ap
PM- 4 miles easy around Aggie Boulevard.
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Pounded post fencing all day on Diamond Mountain. Was just kinda mentally drained from the heat.
|
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 8 miles from the house up to Maine and back down through Naples. Felt sluggish the first couple of miles, almost like I was feeling light headed. I finally broke out of it and felt better the rest of the run. Last mile in 6:23. Felt good and easy
PM- 2 mile shakeout then some strides afterward
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- Good 7 miles at 6:57 average. Felt really good and comfortable. Last 2 miles in 6:37 and 6:16. Happy to hit 60+ miles this week!
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles down Maine. 7:09 average pace
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 8 miles easy. 7:41 average
PM- 2 mile shakeout
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 4 miles shakeout 6:49 AP. Defintely starting to feel like fall in the mornings.
PM- Good solid workout this evening. Mile warmup then 3xmile at 5k pace. Hit 5:45, 5:35, 5:19. Good effort for all three of them. Cooldown to 6 for the evening
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- 9 miles over by Naples and then two grass loops in the golf course. Legs felt tired
PM- 2 miles with some solid strides
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- Slept in this morning so didn't get in quite as many miles. 5 miles in the desert. 7:31 average pace
PM- 6 miles easy followed by several strides. I need to start doing some plyos and core work again. Have been really busy lately with college so I haven't had time for strength stuff
|
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM- 5 miles easy plus strides. Felt good.
PM- 1.5 mile shakeout with a fast 400, 73sec
|
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM- 16 mile long run basically all around Vernal. At first I was thinking about only doing 10 miles, because I was really just exhausted. After a few miles I started to get moving pretty good and felt good. Happy to cap off a 70 mile week!!!
|
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM- 4 miles easy shakeout run. Legs were not tired at all, but my blisters from yesterday's long run hurt quite a bit. Might do another little shakeout tonight just to shake out the legs some more
PM- 2.5 mile shakeout 6:31 average. Felt good
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- 5 miles easy. Got a good amount of sleep last night (9 hours) which is just what I needed
PM- 6 miles 6:55 AP. Legs definitely had a good bounce to them today and I felt really good on this run. Hot out 91 degrees
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- 5 miles easy. Legs still had a good pop to them
PM- Was supposed to do 2x1.5 miles at 10k pace. I got out and it was 92 degrees. I felt as though I was somewhat dehydrated and so I got into it and did the first repeat. Ran that in 8:22. I was not tired after that, but quite dehydrated so I just did another 800m in 2:33. Cooldown back to the house afterward. I am happy with this because I didn't feel the greatest so I know that I can run faster next time I try this workout. Also my calves were starting to cramp and get tight, so I am guessing I didn't hydrate quite well enough. Pretty good day of running overall
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- Strength and core training today. Did 1.5 easy then some assault bike sprints, abs, pushups, and plyos. 1.5 mile cooldown. Going to the Uintah Invitational to cheer on my fellow high school friends, so I probably will get a few miles in there as well.
PM- 4 miles jogging around the park before the Uintah Meet. S/O to Kedric for taking first for the boys, and Rachel and Rylie coming in 1 and 2.
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- 5 miles. Felt very tired and just not very energetic today.
PM- 6 miles easy. 7:28 average, felt better on this run
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 4 mile shakeout. Nice and easy
PM- 2 miles in the rain. Felt really good and refreshing to have some cool air 6:44 average pace
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM- 13 miles 7:07 average pace. Good run and great weather 44 degrees. Last mile in 5:54, which felt great!!! Was hoping to get in 70+ miles this week but it's all good
PM- 2 mile shakeout
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM- 3 mile shakeout plus some good core and balance exercises. Gonna do a taper this week so I won't be hitting near as much mileage as I have in the past few weeks
|
| 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 | 3.00 | 0.00 | 8.50 |
| AM- 10x 2 min on/2min off at tempo pace. Last one I was feeling pretty good and went about 5:10 pace on it. Short cooldown afterward.
PM- 3 mile shakeout 7:22 average. At the end did a fast 200m in 33. Felt good
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM- Laps at Legacy Park. Took it pretty slow.
|
| 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 | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| AM- 3 mile medium tempo. Splits were 6:31, 6:24, 6:01. 30 minutes on the assault bike afterward.
PM- 200 burpees for time: 16:08. Didn't feel very good during it, but I think it is really hard to feel good when doing burpees haha.
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM- 3 easy miles then did one mile pickup in 5:58. Cooldown half mile afterward. I'm running the Uintah Half Marathon on Saturday, so I am excited to race. But I haven't raced since July and my workouts haven't been great as far as speed goes but we will see how things turn out.
PM- 3 miles easy. Legs are feeling good
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM- 4 mile shakeout. Plus drills and strides.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Race: |
Uintah Half Marathon (13.109 Miles) 01:22:27, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.11 | 0.00 | 14.11 |
| AM- Race: I decided to run the this race, get a feel for the half marathon distance again. Ty ran the race too, and he wanted me to pace him for a PR (his best half is a 1:28). So I decided to hang with him the first few miles of the race, as long as there was no one in front that I would compete against for the win. First 5 miles were 6:36, 6:35, 6:26, 6:21, 6:34. At this point, I decided to start moving up a little bit, and get into a better rhythm. 6:18, 6:15, 6:10, and 6:09 for the next few miles. Ty had lost me by this point in the race, and was back quite a ways so I just kept going. 6:06, 6:11, 6:15, 6:19 for the last 4 miles of the race. Felt really good, even at 6 flat pace, so I figured that I could have ran a 1:19-1:20 if I hadn't paced Ty for almost the first half of the race. S/O to him for getting a PR. Overall a good race and had some good pancakes afterwards.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- 3 miles easy. Legs actually felt quite good. Very little quad soreness. After reflecting on the race, I do believe that since I have started doing longer runs on the weekends; it has been helping me alot. Low 6 minute pace felt really easy for me yesterday. These next 2 weeks are gonna be a little different, because I have another half in 3 weeks which means I want to have fresh legs still.
PM- 4 miles easy. Felt like I had some good pop in my legs. 6:52 average
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Went and did an hour walk with the dog.
|
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM- 5.5 easy on the highway. Getting chilly mornings.
PM- 7 miles on Brush Creek Trail. Felt good and really nice weather
|
| 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 | | 7.50 | 0.00 | 3.50 | 0.00 | 11.00 |
| AM- Mile warmup then went right into a 3-4 mile tempo. Hit the 3 mile in 17:43. Finished to 3.5 in 20:26. Felt really good.
PM- 6.5 miles just around home
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 7 miles in the nice cool rain.
PM- 2 mile shakeout in between classes. Been very busy with my first final exams the last 3 days
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles on Diamond Mt. Road. Did 2x 1 minute pickups.
|
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM- 13 miles down by Docks Beach and back through Maine. 6:58 average. Felt really good! Loving this weather. 50 degrees and overcast
|
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM- 5.5 miles + Core
PM- 6 miles 7:17 average pace in my new Nike Zoom Vaporfly 4%. They felt amazing, like you're running on marshmallows haha!
Did a mile worth of strides and some extra core.
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles on the TM. Actually wasn't too boring today.
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 5 miles easy
PM- Mile warmup then 4x1 mile @ threshold pace w/ 1:30 recovery in between. Hit 6:02, 5:58, 5:56, 5:57. Felt good, except for the first one, because legs were not quite warmed up.
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM- After classes, I had some extra time to get in some good strength and some mileage. Did 9 miles with dumbell squats, situps, and double unders at the end of the workout. This is pretty much the perfect time of year for running in my opinion. Even in the heat of the day, it is nice cool weather.
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM- 8.5 easy out towards the Buckskin Hills. 7:26 average. Felt great!
PM- 2 mile shakeout with the dog. Legs are sore from the squats yesterday.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 4 mile shakeout 7:05 average. Leading up to next weekends Haunted Half Marathon I will be doing some shorter quicker repeats Monday and Wednesday, then I will taper a couple of days for the race. I'm excited for this half marathon. Hoping for a top 5-10 finish. Good luck to everyone in the St. George Marathon tomorrow!!
PM- 2 miles consisting of all kinds of sprints. Did 4x100m, 4x200m, 4x100m. Most of these were striding out, but some were at a fairly fast sprint
|
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM- 13 miles 6:43 average pace, then a mile jog cooldown. My longer runs have been starting to feel really good lately. Another solid 70 mile week.
PM- 2 miles consisting of short sprints and strides mostly.
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 6 miles easy 7:09 average.
PM- Mile warmup, then 2 rounds of 150 double unders and 50 burpees. This workout has been somewhat of a bench mark workout for me, because I have done it so many times and haven't been able to break 12 minutes on it. Finally broke it and got 11:48. I wasn't even super spent after it either, so I think I could have gone faster. 3 mile cooldown out towards the church. Good day!
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM- Easy 4. Pretty much an off deay for me today, because I was pretty tired from yesterday's workout and this week is a taper from higher mileage.
|
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM- 5.5 easy 7:01 average. Really starting to get chilly in the mornings.
PM- 4.5 mile tempo. Averaged 5:57. Not too bad. Felt really quite easy. Cooldown to 12 for the day
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM- 5 miles 7:18 average.
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM- 5 miles easy 7:20 average. Did a couple of strides and drills afterward
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM- 4 miles easy plus strides and drills. Excited for tomorrow
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
|
| | Race: |
Haunted Half Marathon (13.109 Miles) 01:18:17, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 13.11 | 0.00 | 14.61 |
| AM- RACE: The day before the race, I kept looking at the weather, and it said that it was suppose to be raining with some snow flurries combine. I was prepared for cold temperatures, but not as cold as the ones that occurred in this race. Woke up at about 5:30, ate some breakfast, and got on the bus. Got up to the start, and wind chills were about 19 degrees and there was a fresh blanket of snow. Perfect haha!! Super cold and hard to really stay comfortable at the starting line for about an hour. We set off and there was ice on most parts of the roads, so I had to be careful in the first 2 miles of the race. I hit alot of 5:50s after the first 2 miles, and they felt really good and not very hard. My fastest mile of the race was 5:38, which I was happy about. Surge and draft was my main race strategy for this race, and it worked quite well for me. Just kept working my way up to top 3. Had a couple of rough stops as far as effort level, but they came and left for the most part. Finished with a good kick in the last 400, and felt good when I was done. Got 3rd out of 1,250 runners, which was exciting. Cooldown for about a half mile afterward to release some of the tension from the race. I am not sore at all, but the training block that I have done for the last few months is over, and I think I will take a couple of days off just to reflect on this last cycle. I don't know what my next goal is, but I will find something. Overall very happy with this race, and getting a new PR for the half. All I can say is, "If you don't rule your mind; it will rule you". -Eliud Kipchoge
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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 |
| Went for a walk with the dog after some Pre Cal homework. I am surprisingly not sore at all.
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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- 40 minutes on the assault bike. Plus some pushups and situps.
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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 |
| PM- Short trail run over past Red Fleet by the Dinosaur Tracks. Legs felt great
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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 |
| PM- This week is my off week from mostly a regular mileage week, but this evening I was craving a short run. 3 miles out by the golf course. Beautiful day out. Did some 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- 4 miles of speed changes plus core 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- 7 miles on the Provo River Trail. Out in the Provo/Orem area for doctors appointments
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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 | 14.00 | 0.00 | 0.00 | 14.00 |
| AM- 14 miles 6:38 average. Roughly what I hope is marathon pace, as long as I don't bonk when getting up to 20 miles. Haha. Felt really good and with minimal effort.
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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- 5 easy on the home mile repeat course that I made up. Legs felt tired, probably from yesterday's long run.
PM- 3.5 miles of trail running out at the Dinosaur Tracks. It is pretty rocky, so I took it slower. I wish that I did more trail running this summer and fall.
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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- 8 miles easy 7:27 average. Nice morning weather today.
PM- 3 mile shakeout with 10x 30 second pickups. Feels good to get some good cadence
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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 easy 7:32 average. Core work afterward
PM- Mile warmup then 5 mile tempo. Averaged 5:53. Wasn't feeling it on this one, probably because I got an anesthetic today from my cavities being filled. I did feel a little dizzy and light headed, but I got it done. I know that not every day I am going to go out and feel amazing. Just got to keep moving forward.
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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- 5 miles easy. Legs aren't feeling quite right. They feel really tight and just no "pop". Will roll them out later tonight.
PM- 5 miles around Aggie.
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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 | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| AM- 3 miles easy then finished with an 800m in 2:39. Gonna try and hit the dirt roads this evening to give the legs a break from the pavement.
PM- 8.5 easy on the Brush Creek Trail. 7:28 average. Felt good to be on a dirt road this afternoon.
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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- 4 mile shakeout. Really chilly out this morning.
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM- 18 mile long run on the 3 mile church route. Did it 6 times to get to 18 total miles. Average pace 7:02. Felt smooth during the whole run, and I don't think I would have hit the wall if I would have kept going towards mile 20 or 21. Overall really happy with this long 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 |
| AM- 4 miles then some lifting and core work for about an hour. Not sore from yesterday's long run. Felt good to do some lifting.
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM- A little over 6 miles this morning on a very cold morning. Mostly chilly because of the wind.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 30 minutes on the assault bike. Busy today with classes and homework, but I will get a run in this afternoon
PM- 8 miles alternating paces of 2 minutes hard/ 2 minutes easy. I did not turn on my GPS on my watch, but it felt hard. Guessing pace was around 10k effort. Good stuff.
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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- 30 minute assault bike+ Crossfit workout. Good stuff.
PM- 7 miles on the church route. 7:27 average. Felt good and loose.
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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- 8.5 easy 7:28 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM- 5 miles with 4x200m strides at the end. Felt good.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM- 13 mile medium long run. Legs felt pretty good, but a little tired and tight. 7:12 average. Gonna try to roll out a lot today. This next week is all easy, then next Sunday is go time!!!
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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- 3 mile very easy shakeout w/ several stride outs on grass. Strides on soft surface are always nice.
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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- Mile warmup, then 4 mile easy to moderate tempo. 6:23 average. Not really a workout, just to feel the 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM- 3.5 shakeout w/ strides. First little spit of snow for the year this morning.
PM- 5 miles easy on the Brush Creek Road. Felt good through most of it. Picked it up the last mile to about 6:05 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM- Mile warmup, 4x400m w/1 minute recovery. The paces on this were very easy strides at a slower pace. 82,84,83,78. Cooldown 2 miles afterward. This was mostly just to loosen the legs up. Haven't gone fast like this for about a month, so it felt good to get the legs moving somewhat.
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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 | 0.00 | 0.00 | 5.50 |
| AM- 5.5 easy 7:28 average. Nice pop in the legs this morning.
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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 before leaving for Las Vegas. Ready for a fun weekend!!
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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- 4 miles+ strides and drills.
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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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| | Race: |
Rock n Roll Marathon (26.2 Miles) 03:01:23, Place overall: 23, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
| RACE- I haven't really officially mentioned much about me doing this marathon. It was sort of a last minute thing, but I knew that I was in really good shape during this time after running the haunted half just about a month ago. Arrived in Las Vegas on Friday and just kinda did a little bit of tourist stuff. The race started at 4:30, and there were a total of about 40,000 runners in the entire Rock n Roll Marathon Series. This being true, I got down to the starting line and in my corral quite some time earlier than the start of the race. I have never seen so many runners at a race in all my life. Anyway gun goes off and we are off. I wanted to hold right around 6:50s from the start and try to stay in a fat burning state, so that I will not lose glycogen stores near as quickly as I did in Ogden. Came through the half in 1:29:38. I was feeling really good and felt like I was just jogging along. Took a honey gel at around mile 14 and was still feeling great. Once I hit mile 20, I knew that how well I ran from then till the finish would determine if I have a good race. I took another gel at mile 22 and got to work for a good finish. Felt a little weird at mile 24 but finally broke through that rough patch and pushed through the finish in 3:01:23! Really happy with this effort and overall felt much better during and after this marathon than at Ogden earlier this spring. Finally got that Boston qualifier too. I will have to wait and go in 2019 but can't wait to go!!
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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 |
| Off today. Not very sore, but have some hip pain. These next couple of weeks will be some off time from running and doing a full training schedule. I will probably do some biking and a little running here and there but no 60-70 mile weeks. I am really glad that I was able to run the Las Vegas Rock n Roll Marathon, instead of the Phoenix Rock n Roll because training for a marathon in Utah during January is not ideal.
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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 |
| PM- Did about 30 minutes of slow cycling on the assault bike. Nothing feels too slow.
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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 |
| Walked for an hour listening to Pentatonix playlist.
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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 |
| PM- Did a very long session on the assault bike this evening roughly 25 miles in 1:45. Legs will be tired from this tomorrow for sure.
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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 |
| PM- Went to the gym and rowed a 5k then did some core work which included, planks, pushups, hamstring work, and some mobility. Good stuff.
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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 easy 7:28 average. Legs were not very tired, but once I got about halfway my hip started to hurt like it did from the marathon. I guess I am not fully recovered from it, but I still had the urged to run today For the next week I will keep the runs shorter for the most part because it is off season from important races.
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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. Hip was hurting really bad whenever I opened it up. Gonna try to roll it out a little bit.
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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- 2 mile warmup then 13 miles on the assault bike. Took the pace pretty easy on the 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- 4 miles easy. 6:43 average. Legs felt good but breathing wasn't feeling super good for this pace. But its ok, cause I am taking some down time from hard training and heavy mileage
PM- 3 miles at faster pace. Didn't start my watch, but it felt pretty quick. Warm day today, I will take 60 degree weather in November anyday of the 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM- Easy 4 shakeout.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM- 13 miles 7:27 average. Most of the run took place out on the Buckskin Hills and then back towards the house. My left hip didn't hurt during the run, and overall I felt very good. Hope everyone thats on the blog or not has a Happy Thanksgiving!!
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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- 7 miles easy up Maine and down by Naples. Hip didn't have hardly any pain, but I still am going to be cautious and roll it out everyday.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- Did a longer endurance crossfit workout. Mixed with rowing, running, and burpees. It was a long one and I am tired now.
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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- 60 minutes on the assault bike. Legs were quite stiff 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM- 30 minute crossfit/strength training.
PM- 5 miles easy. Right around 7:30 average. I think sometime this week or the next, I am thinking of doing a mile time trial sometime soon.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM- 3 mile shakeout plus several 100m strides. Gonna try and start doing more strides after my easy runs, to help with running economy.
PM- 4 miles easy.
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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- 6 miles easy plus 200m strides. Did this run at the park mostly on grass, and even though there was frost on the ground it was still nice to run on a softer surface for a change.
PM- 4 miles with the first 3 miles being up tempo. 6:36 average pace. I feel kinda slow right now and really no spring or bounce in the legs. Probably from Las Vegas Marathon.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles easy on the TM. 7:30 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- Been kind of slacking on the blog lately. 5 miles this morning. Cloudy day outside.
PM- Tonight I did possibly the hardest crossfit workout I have done for a while. It was practically similar to one that I have done in the past but more volume. The workout was: 4 rounds of 50-40-30-20-10 reps of double under jump ropes, with 10 burpees in between each. My shoulders were totally fried by the end of this and I was breathing really hard from the burpees. Had a lot of lactic acid during most of it as well. Overall a really good workout to improve Vo2 max and endurance strength.
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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 |
| No running 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- 18 miles on the assault bike. Legs were stiff 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM- 8.5 miles just before noon. Really haven't had a lot of time to run, because of studying for finals and such. Still got in a good run today, felt a lot more comfortable during the second half of this 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 9 miles with Ty over by the Rec Center. Cold morning, so we started out doing some of it inside on the track and then finished outside. Only 9 degrees this morning. Last couple of miles felt pretty easy at 6:40 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM- 45 minutes on the assault bike. Legs felt pretty good.
PM- 13 mile medium long run with Ty. 7:32 average pace. It was a really good run. Kept everything easy until the last mile, which was a 5:40. Not super cold for an evening in December.
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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 |
| PM- 3 mile shakeout after getting home from Salt Lake.
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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- 4.5 miles easy on the TM. I took Saturday off and the legs actually felt really good today. Maybe I should start taking one day a weeks off from total activity.
PM- 6 miles easy at Legacy Park. Legs were nice and loose during this run. 7:14 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM- 4.5 miles easy. 7:27 average.
PM- 8 miles on Quail Brook and Maine. Felt warmer than normal tonight.
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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 | 3.00 | 0.00 | 11.50 |
| AM- 4.5 easy after BIO final. I feel like I did pretty, and it was easier than most of mid-term tests all semester haha!
PM- 2 mile warmup, then did a 3 mile tempo in 17:52. Haven't really done a lot of workouts lately, so it felt good to go fast. Didn't feel to hard of a tempo. 2 mile cooldown and some stretcing afterward. Been getting in some solid mileage 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 | | 6.00 | 4.50 | 0.00 | 0.00 | 10.50 |
| PM- 10.5 miles starting at the rec center and up through Maesar then back to the rec center. Last 4 miles average 6:42, so right around marathon pace. Felt really good.
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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- 8.5 miles at the rec center. 7:30 average. Did some core and stretching 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM- 10.5 miles solo through Maesar, up Maine, and back. 7:21 average. Felt but it is cold and dry right now. Overall a good week for some solid miles!
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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- 3 easy shakeout
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM- 8.5 miles on the Brush Creek Trail. Chilly 21 degrees.
PM- 3.5 miles plus crossfit workout. Jump rope, power cleans, and dumbell squats.
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM- Easy shakeout this morning.
PM- Half mile warmup then 3x1 mile with 2 minute rest. 5:54, 5:32, 5:35. Then did some 100m strides and cooldown.
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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- 4.5 miles. 7:08 average. Supposed to snow tonight, which should make running interesting for the next few days.
PM- 6 miles easy. Legs are feeling tight.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM- 5.5 easy miles.
PM- Did a mile in 6 minutes with Ty and then got in some mileage playing basketball. Good times.
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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 | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| PM- Good run today. Met up with Ty at the rec center for 5x 1 mile up tempo repeats. Since the track at the rec center is 15 laps for a mile, there are turns every 5-10 seconds, so it is difficult to go super fast on it. Used the first one as a warmup in 6:33, and then worked the pace down somewhat. Rest of the splits were: 6:23, 6:14, 6:08, 6:01. Not hard repeats, but good to get the legs moving during this cold weather. Took about a 2 minute rest between each. Afterward Ty wanted to see how fast he could run an 800m. We both ran 2:17, so fairly quick. Although I haven't ran many 800m races, I believe this is a PR for me. This is encouraging for me to see somewhat progress in my short speed.
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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- 9 miles easy about 7:30 average pace. Felt pretty good and got in some good 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM- 60 minutes easy on the assault bike. Plus a 3 mile shakeout.
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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- Crossfit workout plus 3 mile shakeout.
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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- 7 miles easy through Maesar and down Maine. 7:12 average pace. Wore too big of a hoody, and actually got quite warm outside. The legs had some good spring in them today, which felt good.
PM- Went to the rec center and did a 2 mile jog on the track. Then met up with some guys to play some basketball 21. We played several games, so I was pretty tired after 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- Mile warmup, then did 10x800m w/ 1:00 rest. Splits were: 3:02, 2:54, 2:56, 2:51, 2:48, 2:52, 2:49, 2:47, 2:44, 2:47. Legs were pretty tired and tight, even though these paces are nothing super fast. Still happy to get in some good leg turnover though. 2 mile cooldown 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 9 miles easy. Legs have been feeling like total garbage the last couple of days, and just haven't felt like getting a good flow to them.
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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 |
| PM- Legs felt better today than yesterday, but are still somewhat tight. Got rolling better on the second half of this run. Didn't time the run, but last mile felt like a low 6.
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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 | 7.00 | 0.00 | 0.00 | 7.00 |
| PM- 7 miles at about marathon effort. Felt good breathing wise, but legs are still feeling tight. 6:37 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- 4.5 easy shakeout.
PM- Went on a nice walk with the dog. Well 2017 is all over, and it has been a great year full of achievements. From completely two marathons and qualifying for Boston on one of them, and getting a great PR in the half marathon, I am greatful for the health that I have had to be able to accomplish my goals. Even though there have also been some difficulties, I wait to see what I can accomplish in 2018!!
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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 | | 2060.25 | 103.00 | 79.12 | 22.20 | 2264.57 |
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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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