IndianRunner

AM- Did a mile warmup, then did the crossfit workout "The Burner", it is always a very tough workout, and a hard Vo2 max session. The workout consists of 4 rounds of 50-40-30-20-10 repetitions of double unders and 10 burpees after every repetition of double unders. My personal best on this workout is 25:03, and I wanted to get a below that. Couldn't quite get going with it, and got 26:32 today. Only my second time doing this workout, so I am not too disappionted. I think I will do this workout 1 or 2 times a month, just to see if I can progress with it. 2 mile cooldown afterward.

PM- Games of 21 in basketball.

AM- 20 miles on the assault bike. Legs are feeling better. Been doing better on mobility and stretching exercises.

PM- Crossfit workout. Plyos, double unders, and dumbell work. I think that plyos help with speed.

PM- 6 miles w/ strides. 7:42 average. 

AM- 10 minute warmup on the assault bike. Then 30 minutes of double unders, box step ups, and dumbell snatches. Cooldown with 1.5 miles of jogging afterward.

AM- Mid-long run this morning. 7:04 average, with the last 3 under 7 minute pace. Felt good to get in a longer run this morning, except my abs were a little tight from the core work yesterday. Lol!! 

AM- 7 miles easy on TM. Legs felt very good. 7:24 average.

PM- 9 miles easy out on the Brush Creek Road. Cold out today, and looks like there is a storm coming. Excited to watch the CFP Championship game tonight. Go DAWGS!!!

AM- 1 mile warmup, then high intensity crossfit workout. 27 minutes of 50 double unders, 25 dumbell snatches, 10 box step ups, and 1 minute assault bike. 2 mile cooldown afterward. I think that doing these strength workouts can help with some of my speed that I am trying to accomplish this spring.

PM- Did some light speed work this afternoon, consisting of 20x 50 yard strides. Finished with some core and moderate stretching afterward. Good day today of training.

AM- 5.5 easy 8:15 average. Lots of fog outside today. Weird to see rain here in January, it definitely has been a very warm winter so far.

PM- 5 mile easier progression run working my way down to under 6 minute pace by the end. 6:50 average. Did 100m strides afterward.

AM- 9 miles easy. 7:23 average. Very cold outside this morning. 17 degrees.

AM- 2 mile warmup, then fartlek consisting of 10x 2 minutes w/ 1 minute recovery. Short cooldown afterward. Fartlek effort was between 5k and 10k pace. Short cooldown afterward.

AM- Very productive day of running, crossfit, and strength training. First did a 20 minute amrap of 400m run, 20 situps, and 20 body weight squats. Then did 10 rounds of 10 box jumps and 10 burpees, 45 second rest between rounds. Then did a 10x 3 minutes hard on the assault bike. Then did 10x 3 power cleans @ 75% of one rep max. Followed by a 1 mile jog cooldown. I am sure that I will be sore tomorrow.

AM- 7 miles very easy this morning. 8:34 average pace. 

PM- 3 mile shakeout. 7:19 average pace.

AM- 9 easy on the TM. Pretty cold outside today.

PM- Did a mile easy plus some fast strides afterward.

AM- 1.5 mile warmup, then crossfit conditioning workout. 26 minute amrap: 50 double unders, 25 dumbell snatches w/25lb, 10 box step ups, 1 minute assault bike. Got in 7 rounds total. 1.5 mile cooldown. Good effort this morning.

PM- 4 miles easy around my neighborhood. 7:42 average.

AM- 1.5 mile warmup, then Crossfit Benchmark Workout. "Annie".  For time: 50-40-30-20-10 double unders and situps. My time was 6:05. My neck was tightening up during the situps.

PM- 5 miles down Maine and up through Naples. 7:17 average.

AM- 9 miles easy. Finished off with the last mile in 6:02 for a faster finish.

AM- Mile warmup, then "Crossfit Monster Mash Workout": 20 minute amrap: 400m run, 20 situps, 20 air squats, I think I got 9 rounds in. Rest 5 minutes. 10 rounds of: 10 box jumps, 10 burpees, rest 1 minute between rounds. Times were: 51.92, 52.14, 52.5, 51.7, 51.7, 51.5, 52.1, 51.6, 54.4, 49.1. Rest 5 minutes. 6x 5 minutes on the assault bike. Held the watts to about 170 average. Really happy with my times on the box jumps and burpees from last week. 

Went for a walk in the snow. It feels like January now.

AM- Got right into a little moderate run this morning. 6 miles at 6:38 average. 2 mile cooldown afterward. Good solid run today to help get the legs moving

PM- 2 mile shakeout plus some assault bike sprints. I am thinking of doing 1,000 burpees for time one day this week and see how fast I can do it. Or even if I can complete all of them haha. 

AM- 4 easy miles, 30 box jumps, and finished off with 10 minutes easy on the assault bike. I have done some thinking and I might try the 1,000 burpees for time challenge tomorrow. I don't know how this will turn out, but if I finish I will probably have terribly sore shoulders the next few days.

AM- Well I officially completed 1,000 burpees this morning. I first want to state my own version of a proper burpees, because I have seen several throughout the years. Starting with the feet flat on the ground, going to the ground and doing a full pushup with the chest touching the floor, and jumping up with both feet at the same time, and jumping slightly in the air with hands over head. I actually wasn't sure how this would turn out, because I have only done a total of 200 burpees in one total time span. I didn't know how it would feel even at 500-600, let alone 1,000 of them. I probably went out too fast, by doing sets of 25 for the first 200 to 300. I hit 100 burpees in 6:54, and then 200 in 14:12. By then my arms and shoulders were quite fatigued, and I didn't know if I was going to finish. I just kept chipping away at them, even though I slowed down ALOT by the end and did most of the rest in sets of 10 at a time. I finsihed in 1:54:55. This was probably one of the most brutal workouts that I have ever done, but I am glad to say I have done 1,000 burpees for time. I am sure that I will be very sore for the next couple of days, so I might take a day or two off. No matter how hard it gets, keep moving forward in a positive manner.

AM- 8.5 easy miles. 7:42 average pace. Took yesterday completely off after my 1,000 burpees. I am still sore from the burpees, especially in my shoulders and triceps. Good to get a run in, and loosen up the body.

AM- Mile warmup, then a high volume of crossfit. 20 minute amrap: 400m run, 20 situps, 20 air squats. Rest 5 minutes, then 13 rounds of 10 box jumps and 1 minute assault bike. Rest 5 minutes, then did the 3 mile route out to the old church and back, 6:44 average. Felt really good today.

AM- 5.5 easy on the TM. 7:30 average.

PM- 5 miles mid afternoon out to the golf course and back. Felt good. 7:23 average. Good solid day running.

PM- Didn't really have much time to run today, because I was gone all day getting my teeth cleaned in Rangely, Colorado at their college. It is super reasonable ($25 a piece) and they do a really good job. Got home on and went for a run. Mile warmup, then 5 mile progression run: 6:56, 6:53, 6:30, 6:26, 6:13. Not hard, but just getting the legs moving. Overall felt good.

AM- 9 easy miles on the Brush Creek Trail. 7:34 average. It is suppose to warm up this week, which is very promising for some nice runs throughout the week.

AM- 3.5 shakeout. 

PM- 5.5 miles on a new trail I found out by the Brush Creek one. It is mostly good terrain, but has some pot holes and stuff. Overall good run. 7:02 average pace.

AM- 4.5 on a really warm morning for the first of February. 

PM- After math class, I did a little jog and then got in a good conditioning workout. 30 minute amrap: 50-40-30-20-10 double unders, 1 minute hard on the assault bike. I got in a little over 2 rounds.

AM- 6 miles easy on the Diamond Mountain Road headed towards town. Legs felt really good. 7:21 average.

AM- 2.5 easy shakeout, then did the Crossfit Monster Mash Workout: 20 minute amrap: 400m run, 20 situps, 20 air squats. Rest 5 minutes. 10 rounds: 10 box jumps, 10 burpees. Averaged 51 seconds on all of them which was good. 2x 15 minutes assault bike. Kept the watts at about 170. Overall really good workout.

AM- I decided to try something that I usually don't do, but can help me get an idea of where my fitness overall, from strength, coordination, and endurance. 3 mile warmup, then I did five different fitness tests that I made up. #1: max pushups in one set, I got 51. #2: max double unders in one set, I got 134 on those. #3: max situps in 2 minutes, I got 94. #4: max box jumps in 1 minute, I got 25. #5: max calories on the assault bike in 2 minutes, I got 83 calories. 3 mile cooldown afterward. I am happy with some of these numbers, but others I know can have improvement. The double unders are definitely not my best, because I have gotten 171 before on those. The pushups are alright, but I know that I can do better with more practice. I kinda messed up on the box jumps, and the situps and assault bike was very difficult. I am pretty tired now, so I think that I will take tomorrow off, and just try to recover.

AM- 7 miles out on the Diamond Mountain Road. 7:14 average. It was a nbit breezy out this morning, probably the start of the big spring wind that happens every year.

PM- 1.5 mile warmup, then got in some good crossfit conditioning. 30 minute amrap: 50-40-30-20-10 double unders and 2 minutes of assault bike between sets. Kept the wattage pretty high during the biking.

AM- Half mile warmup, then got right into 10x 800m w/ 1 minute rest between each. Averaged 2:47. Started out easier with the first one being 2:56, then worked my way down from there. 2 mile cooldown afterward.

PM- 3 mile shakeout. 7:25 average

AM- 4 mile warmup, dynamics and drills, 10 minute tempo 6:04 average on that, then drove over to Yellow Hill and did 10x 1 minute hills at 5k effort. Good workout.

AM- 5 miles easy. 7:16 average pace

AM- Medium long run from my house, up to Maesar and back. Last 4 miles were 6:40-6:45. Overall a good run!

PM- 4 mile shakeout. Decided to let it warm up outside, instead of going in the morning. It has been cold the last couple of days.

AM- 5 miles easy

PM- Got in a quick workout at crossfit. It was a chipper for time: 

100 double unders, 90 calorie row, 80 stand-up situps, 70 pushups, 60 dumbell snatches, 50 box jumps, 40 squats, 30 calorie assault bike, 20 burpees, and 10 man makers. My time was 31:21. This one hurt and was definitely a lung burner. I think that the pushups were the hardest part for me, but the rowing took the longest part. I am pretty busy this week with my first semester exams, so I will just try to get in what training I can this week.

AM- Woke up earlier than normal this morning and got in 5 easy. 7:33 average. I usually don't check my heart rate during my runs, but I did today and it was an average of 124 bpm during the run. I think that is right where I want it to be on my easy runs, but I just like to run by feel.

PM- 2 mile shakeout. Was going to do more, but need to study for my math exam that I am taking this week.

AM- A little over 5 miles out in Naples. 7:28 average. Felt colder than 30 degrees.

PM- Did a short fartlek session. 5-4-3-2-1 minutes on w/ equal recovery jog between each.

AM- Only had time for 3 this morning.

PM- This evening I every minute on the minute 10 burpees for 20 minutes.

AM- Did a lot of stretching and mobility this morning. My hamstrings are really tight, so I worked on those pretty good. Foam rolling and some light core work afterward.

AM- 10 minute warmup on the bike. Then a 20 minute amrap: 400m run, 20 situps, 20 squats. Rest 3 minutes. Then 10 rounds each for time: 10 box jumps, 10 burpees. I averaged 51.3 seconds for all ten rounds. Rest 3 minutes, then 2x 15 minutes assault bike at a hard tempo effort. Cooldown 2 miles easy jogging. This was a pretty long session, but I felt really good and overall had good energy. This week has been very low mileage, but I am enjoying mixing up running with strength and conditioning work. 

AM- 10.5 miles out by the old church, then came back and went on the Naples highway for a while, then back to the house. 7:26 average pace. Felt good to get in a little longer of a run today.

AM- Very snowy day today, so I went to the rec center for my run. Did a 2 mile warmup, then a 3 mile tempo in 18:08. Felt good to get in a tempo run, then saw Kaylee running, so I did a 4 mile cooldown with her to get in mileage. 

AM- 5 miles easy on the TM. Too cold for a run outside. 0 degrees with windchill of -10 degrees. Will do more later tonight.

PM- Got outside for 6 miles this evening. Temperature wise it was pretty cold, but the sun was out so it felt nice. 7:18 average pace.

PM- Since spring break is coming up next week, I don't want to risk getting sick, so I am going to run inside as much as I can this week (unless it warms up). Did 12 miles on the track at the rec center. The track is a little over 100m long, so it is 180 laps for 12 miles. The last 2 miles I went at around tempo pace, and averaged just over 6 minute pace. Very long and boring, but I got it done!!

AM- 4. 7:22 average

PM- 6 miles easy. 7:29 average. I felt pretty good, still pretty cold outside and I don't want to take too much risk of getting sick. Probably will run inside the rest of the week and some next week, before spring break.

AM- 5 miles easy on the TM. Snowy morning once again.

PM- 6 miles easy. 7:34 average.

AM- 2.5 mile warmup. Then 3 mile tempo run in 17:54. 3 mile cooldown. Glad to hit 70+ miles this week. I wish that I could have done more speed workouts, but it was too cold to get in a lot of speed. I don't like doing speed on the rec center track, because it is has a lot of sharp turn. Overall a good week of training though.

AM- Did an easy 2 mile shakeout just for some active recovery. Afterward I did a few minutes on the assault bike.

AM- 1.5 warmup, then crossfit workout: 30 minute amrap: 50-40-30-20-10 double unders, 2 minute assault bike between sets. 1.5 cooldown.

PM- 6 miles easy. 7:30 average pace. Finally warmed up enough for a run outside this week, which was exciting.

AM- 8 miles on the TM. Felt pretty good.

PM- Did one mile easy, then did 2x 1,000m w/ 2 minute recovery jog. 3:41, 3:38. Didn't really feel like a workout, but just something to get the legs moving.

PM- Pretty good workout today. Mile warmup, then right into a 4 mile progression tempo. 6:32, 6:21, 6:06, 5:48. Was a little surprised with the last mile, because it felt like the same effort as 6:10-6:20 pace. 2 minute rest, then 8x 400m right around 5k pace. 3.5 mile cooldown afterward. Overall really good workout.

AM- 8 miles easy on the Brush Creek Trail. Excited to be leaving for spring break tomorrow.

AM- 9 miles easy on the TM. Had to get up early this morning to get in my run before we leave.

PM- 4.5 miles on the TM at the hotel gym. Did the last 1.5 at 6:30 pace. I usually don’t run at 8:30 at night, but I just felt like doing a little bit of mileage tonight.

AM- Well I haven't been on the blog for this whole week, so I am trying to catch up on everything today. The race today was down by the Armory Track on Washington Avenue. It was mildy windy, and it was pretty cloudy. There were rougly 5,500 runners in total, and the competition was very tough. If I were to get top 30-40, I would have needed to run in the high 15 minute range. First place ran a 14:50, who was pretty much in no mans land, and then there were just masses of runners about 30 seconds after him. I wasn't feeling very good this morning, so I just told myself that I would run whatever pace felt good for today. Ended up running a fair time, but not anywhere near race pace, and I was very comfortable during the entire run. My watch had the course at 3.18, and my splits were 6:14, 5:58, and 5:42 for the last one. Felt good to negative split, and overall it was a very good, organized race. Gonna try to run when I can this week, but I am on vacation so I am not too concerned about it.

AM- Ran at the hotel gym. Got in 8 miles early before we go and tour around the Empire State Building, Time Square, and other cool sites. New York is huge!!!

No running today. Went to see the Statue of Liberty, which was pretty cool, and then went and toured the World Trade Center Memorial and Museum.

AM- 6 miles easy on the TM at the hotel. Went to the Big East tournament basketball game at Madison Square Garden. St. Johns vs. Georgetown.

Slept in and didn't have much time for a run. Flew to Buffalo today and going to Niagara Falls tomorrow.

AM- Got up early to get in some running before we left for Niagara Falls. Mostly easy running.

No running today. Had an early flight to Chicago.

AM- Easy 9 miles on the TM at the hotel in Salt Lake City. Finally made it back to Utah. It was a really fun spring break in New York, even though the weather was not always cooperative. We saw a lot of really cool areas around the area, and I would have to say my favorite part of the trip was the broadway play "Wicked". I almost forgot to mention, that while we were waiting for our flight from Chicago to Salt Lake, the plane was overbook, so they needed four people to not take the flight and go to Phoenix. But the flight included $700 per person in voucher money to use on other flights, so my mom and I got $1,400 for future flights. Even though we didn't get to our hotel until like midnight, it was worth the money, so I guess we might be going somewhere else in the near future haha.

PM- 10 miles easy on the Brush Creek Trail. 60 degrees this afternoon felt really good.

AM- 5 miles easy. 8:01 average. Felt good to go slower today.

PM- 5.5 miles on the Diamond Mountain Speedway dirtroad.

AM- Did 20 minutes on the assault bike. Busy day today with school, will try to get in a run later today.

PM- 9 miles 7:14 average on a new route that I found to do on the Diamond Mountain Road. It has some hills, but I really like it because of the very little traffic it has. A little windy today.

AM- 7 miles on a crisp morning. Rained good last night, so the dirt road was a little muddy.

AM- 3 miles easy, then did a one mile speed change in 5:53.

AM- 12 mile medium long run, with the last 3 miles fast in: 6:23, 6:02, 5:56. It took me almost five miles to feel loose and warmed up.

AM- 5 miles easy on the TM.

PM- Hard workout. Mile warmup, then 5x 1 mile w/ 3 minute recovery. Ran 5:51, 5:48, 5:52, 5:41, 5:27. Then 4x 200m w/ 1 minute recovery. After that, I went and did some crossfit work. 100 power cleans, 100 pushups, 100 box jumps, and finished off with a 5k row. I am pretty tired now, mostly from the weights, because I haven't been doing them that often. Probably gonna be sore tomorrow.

AM- 5 recovery miles around my neighborhood. 7:44 average. Shoulders and legs are quite sore today.

AM- 10 miles easy all around town. 7:27 average. I have lost like 6 pounds in the last week, and I don't know why, but I need to gain it back, because I feel somewhat weaker on my runs.

AM- 3 mile shakeout

PM- 3 mile shakeout. Super windy outside.

AM- 3 mile warmup, 4 mile tempo run in: 5:52, 5:54, 6:08, 5:51. 3 mile cooldown. I'm happy with how I felt on this tempo run, third mile was slower because most of it was a decent hill. I have had two really good workouts this week!

AM- 13 mile long run starting out on one of the dirt roads in Brush Creek Trail area, then made my way up town and back to my house. 7:13 average pace. Felt good and comfortable.

AM- 3 mile shakeout. 7:42 average

PM- Light workout this evening. 20x 1 minute on/ 1 minute off. Didn't really hit any paces that were very fast, mostly tempo paces.

AM- 10 miles easy on the Brush Creek Trail.

AM- 2 mile warmup, 3 mile progression tempo: 6:24, 6:17, 6:09. Mile cooldown. First two miles were uphill, then the third mile was mostly flat. There was a slight head wind for most of the run, but overall I felt smooth.

PM- Battleship trails. Never am I going to run on this trail again, because I sprained my ankle on it today. Not a terrible sprain, but still pretty mad that I did it. I think that it is a grade 1 sprain, so it should heal in a few days. Better now than later, because I still have 3 weeks until the Salt Lake Half. Probably going to have to take tomorrow off from running and possibly Friday, depending on how the ankle feels. Gonna do some assault biking until it heals.

AM- 5k row. Did it at a pretty easy pace until the last 2,000m and then I started to push the pace some. Ankle is swollen, but I walk on it quite comfortably. Gonna make sure to ice it as much as I can. Might row some more tonight.

AM- 25 miles on the assault bike. Probably the longest I have gone on it, so I guess that will be my long run in biking for the week. The ankle is getting better, and I can probably start jogging on it tomorrow.

AM- Got in a little bit of jogging this morning. Pretty slow, but the ankle felt pretty good. Rowed some afterward.

AM- 6 miles easy. 7:45 average

PM-  Mile warmup, then 8x400m w/1 minute rest. 80, 79, 81, 78, 77, 74, 76, 77. Mile cooldown.

AM- 4 mile shakeout. 7:37 average.

PM- 5 miles in 30 mph winds. Luckily I never really got in the head wind, but the tail wind really gets you moving fast, even when you don't want to.

AM- Tempo Tuesday. 2 mile warmup, then started my workout. I did this run on the main Brush Creek dirt road. It has a couple of short rolling hills, and then mostly flat. Splits were: 5:57, 5:58, 5:54, 5:49, 5:41. Surprised myself with these splits, but the effort was still definitely there. 3 mile cooldown afterward.

Day off. Went for a walk with the family.

AM- 5 miles easy. 7:35 average. Finally starting to warm up in the mornings.

PM- 5 miles, then weights and core.

AM- 9 miles easy out towards Naples and back up on Maine St. 7:30 average. 

AM- 12.5 miles out on the Brush Creek Trail. 7:21 average. Legs felt stiff for the first part, but then they started to loosen up towards the end.

PM- Was planning on taking the day off, but I did a lot of school work today, especially math homework. So I just felt like getting out for some time on the roads. 10.5 easy miles 7:45 average. There was a side wind for a lot of the run, which was kinda annoying.

Day off

AM- 5 miles easy 7:27 average. Got a Garmin 235 yesterday, and I really like it and all of the data that is available for each run from elevation gain/lost to cadence and HR. Also put my first run on Strava. I don't know if I will keep doing the blog, because I have Strava now, but I have always really liked the blog overall so I will try to do both as best I can.

AM- 4 miles easy, then a mile pickup in 6:27.

PM- 2 mile warmup, then a 3 mile tempo. 6:05, 6:06, my blood sugar crashed around mile two, and I couldn't hold on for the third mile. 6:19 average for the tempo. Mile cooldown. 

AM- 8.25 miles on the one mile loop around my house. 7:33 average. Windy morning.

AM- 5 miles easy. 7:42 average. Cold and windy out today.

PM- 5 miles then core and weights.

AM- 12 miles up towards Maesar, and then back down Maine. Excited for the Salt Lake Half next weekend, I don't know exactly how fit I currently am, but I will give it my best effort.

AM- 4 mile warmup, then 10x 1 minute hills out on the Buckskin Hills. Focused on form and leg turnover. Mile cooldown afterward, overall a good workout.

AM- Day of rest. Walked 2 miles this morning with the dog.

AM- Cold and windy morning, so ended up doing my tempo run on the treadmill. Mile warmup, 4 mile tempo @ 6:00 average pace, then a mile cooldown. Not too much, and I felt very in control during this workout.

AM- 5 miles 7:27 average pace

PM- 4 miles 7:57 average pace. 

AM- 6 miles with short fartlek in the middle of 2 x 90-60-30 seconds on/off. Forgot to charge the Garmin last night, so I had to use my other watch.

AM- A little over 3 miles with some strides and drills afterward. Don't know what kind of half marathon fitness I am in right now, but I am still excited for tomorrow's race. Not really going to worry about time, but focus more on effort.

AM- Woke up at 4:50, hydrated, got some quick breakfast, and got on the UTA tracks to head up to the U for the start. Did a mile warmup before and some strides and drills. Legs were feeling tight before the start, which was something I was a little worried about. Miles 1-3: 6:18, 6:35, 6:00. Feeling good in this first part of the race. Miles 4-7: 6:08, 6:03, 6:31, 6:17. At this point in the race, I realized that time was out the window, but I continued to work up the hills in this portion of the race. Miles 8-10: 6:38, 6:23, 6:29. Legs were feeling heavier and heavier during this portion. Miles 11-13: 6:08, 6:14, 6:06. Overall I am pretty happy with how I finished strong in the last 5k or so, but I definitely could have performed better, if I had prepared for this race better. In the last 3 to 4 months, I should have done more tempos, long PROGRESSION runs, and just the little things, like stretching, drills, etc. I know that my probable during the race wasn't breathing and lungs, because my average heart rate was 133 bpm for the entire race, but I could tell that my major probable was muscuslar endurance in my legs and core. I just needed to work the legs a bit more. Still a very fun race, and a good workout to get motivated for future races this year and for a good summer buildup. I don't think that I will be running much next week, but will start my late spring, early summer build up in a couple of weeks.

AM- 4 miles easy. Legs are not that sore, excepts for my hamstrings are a little bit tight. Taking this week as a down week, and then next week, I will start my next training block.

PM- Crossfit workout, consisting of burpees and the assault bike

PM- Wasn't going to get in a run today, but decided to get on the roads for a couple of easy miles with a faster mile in the middle. Did a mile easy, 1 mile up tempo in 6:03, and then a mile easy cooldown. 

AM- Hard workout this morning, was on the the crossfit mainsite page last night, and came across a workout that I wanted to try. For Time: 25-50-75-100-75-50-25 calories assault bike and calories on the rower. Took me a little bit longer than I thought it would, but finished it up in a little over 67 minutes. I could really tell that my legs were starting to fatigue in the last 15-20 minutes. Overall a good workout.

AM- 3 miles easy out towards the church and back.

PM- 3.5 mile easier progression run. 6:53, 6:27, 6:14. Felt good today, and I am ready to start back into my full training next week.

AM- Easy 7 miles. Excited to start training again, and make a good buildup over the next few months.

AM- 8 miles easy progession run. 7:22 average pace.

AM- Rainy morning, so had to do my tempo on the TM. Mile warmup, 4 mile tempo progression: 6:23, 6:21, 6:16, 6:05. Mile cooldown. Strides and core work afterward.

PM- 3 mile shakeout. Didn't take my watch, just went by feel.

AM- 8 miles easy, out by the church, down to the golf course, and back home. 7:41 average. Felt good.

AM- Solid workout today, forgot to charge my garmin last night, so it was totally dead when I woke up, so no strava data for today's run. I had to go over to Lapoint today to help my grandparents mow and put some gravel down on their rock garden. Decided to go over early, and do a workout on their dirt road, which is about a mile down and back. 2 mile warmup, then 3 x 1 mile w/ 2:30 recovery in between. I wanted them to feel hard, but also be able to have good form and not break down. I have no idea what my splits were, because of my watch being dead, and I didn't have a stop watch, but I do think that they were at a good effort level. Finished off, by running around different streets of Lapoint for a good cooldown. 

PM- Easy 4 miles on the TM, then finished up with a crossfit workout. For time, 50-40-30-20-10 of double unders, dumbell snatches, situps, and calories on the assault bike. Finished in 24:10 for that workout. Legs are pretty tired now.

AM- Easy 8 miles on my one mile loop route. 7:43 average. Legs were kinda tired, but not too bad.

Day off, no running today.

AM- 1.2 mile warmup, drills and strides, then rolled right into a 3 mile tempo. Splits were: 6:03, 6:07, and 6:13. Felt pretty good. Did a longer cooldown of 5 miles afterward.

PM- 3 miles easy shakeout on the TM. Pretty hot outside.

AM- 10 miles easy 7:40 average.

PM- 2 miles slow jog

AM- 3 mile warmup, then a quick fartlek session: 3 x (90, 60, 30) seconds w/ equal recovery. Felt pretty good, and glad to see the cadence pick up a bit on the surges. 3 miles cooldown afterward.

PM- 2 mile shakeout on the TM.

AM- 3 miles shakeout. 7:21 average pace. I am running the Dino Half Marathon tomorrow, but it isn't really a race that I care to perform super well at, so it might turn into a good progression long run.

RACE- Decided to finally run the Dino Half Marathon, because, even though I live in Vernal, I haven't ever ran the Dino. Got my packet, ate a good dinner, and made sure to get to bed early. Woke up at 4:30, and got to the bus pickup by 6. I am glad that I waited for one of the last buses to get to the starting line, because it was a little chilly up in the canyon. Half mile warmup with dynamics, and then we were off. I didn't really know exactly what I wanted, time-wise, for this race, but I just decided to go with whatever my body felt like doing. From the start of the race, two guys made a big surge to the front, and kept the lead. After about 3 miles in, I passed one of the front runners, putting me in third, which is the position I held for practically the rest of the race. I was really happy with how consistent my splits were throughout the race, because I didn't think that 6:00-6:05 miles were going to happen today. Both lungs and legs felt really good for practically the entire race, and I caught up with the guy who was in second place with about a mile to go. I then maintained my pace, and came in with a time of 1:19:51, which is my third sub 1:20 half. Overall a really good race put on by the Runtastic group, and after the race, I ran into Rob Murphy, who I didn't even realize was running the Dino Half. Really nice guy, and quite the fast runner for his age group. What I really love about running, is being able to be a part of a community, and having the opportunity to connect with runners from different backgrounds and talent levels. Overall a very fun race!

AM- Went on a 2 mile walk with my dad and the dog. Had some good conversations, while Pickles chased some bird, chipmunks, and even a deer. Might be going fishing later today for my birthday, so that should be fun. Besides that, no running, barbeque, cake, and ice cream.

AM- Been coming down with a cold since last Thursday, and it was at its worst yesterday. Decided to Crossfit today, and get in some good core, weights, and finished off with a 32 minute amrap of double unders and assault bike intervals. I will try to run tomorrow as long as my cold is getting better.

AM- 10 recovery miles out on the Diamond Moutain Road. Legs are a bit tired from the Dino Half, but overall my cold seems to be better today and I felt good. 7:51 average.

AM- 4 mile warmup, then got right into my hill workout. 10 x 1 minute hills, w/ jog down recovery. Felt stronger on them today than last time, and really tried to focus on form and turnover. Mile cooldown afterward.

PM- 2 mile easy shakeout on the tready, weights and core afterward.

AM- 15 mile long run this morning. Legs were a little bit heavy and tired, but weather was nice and got it in. I decided to do my long run today, because I will be out of town this weekend, and I don't know how much running I will be able to get in. 

AM- 6 miles easy. 7:40 average. Headed to Salt Lake for the weekend.

AM- 8 miles easy on the hotel TM. 7:28 average pace. Pretty solid first two weeks of this training block, and I am excited to get in some really good workouts over the next month.

AM- 10 miles on the hotel TM. Last day at the Crossfit Regionals, it’s been a fun weekend.

No running today. Day off.

AM- No warmup, 3 mile tempo: 6:14, 6:10, 6:14. Should have done a warmup before, but I was trying to see how I would feel without a mile warmup or so. Definitely feel better with a solid warmup. Finished off with an easy 6 miles afterward.

AM- 10 miles easy. 7:44 average. Worked on cadence and form the last mile.

PM- 3 miles easy plus core.

AM- 15 mile progression long run today. Legs were tired during the first 5 miles or so, and then I started to feel better during the last miles of the run. 7:36 average.

AM- 2 miles easy then 4 mile progression of what I hope to be Marathon pace. Went 6:52, 6:36, 6:28, and 6:07. Got a little aggressive the last mile, but overall hit some good paces.

AM- One mile loops around the neighborhood. 6:57 average pace. Wasn't planning on going this fast today, just started rolling.

AM- Easy recovery run today. Hardly dipped under 8:00 pace the entire run, but it felt good to slow down today. 8:16 average pace.

Day off. Enjoyed the day with the family. Major respect to all those that have served this country, so that we have the opportunity to be free.

AM- Crossfit type conditioning workout this morning. 25-50-75-100-75-50-25 calories assault bike and calories rowing. Time was 1:02:17. Haven't implemented these two activities for a few days. Felt good.

AM- 10.2 miles moderate with some mixed tempos. Last two miles in 6:17 and 6:15. 6:45 average for the entire run. The paces that I hit today, felt quite easy.

AM- Long run down Dry Fork Canyon this morning. Did the same route as the Dino Half Marathon. Just under 1:30, with 6:50 average pace. 

PM- 4 mile shakeout on the TM. 7:30 average pace.

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

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

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

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

No running day off

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

AM- 7 miles easy plus strides. I am doing a little fitness competition tomorrow that includes a 3 mile run for the first event, power lifting for the second event, and some kind of crossfit workout for the final event. I am going to try to push pretty hard on the 3 miles, and hopefully there is some competition to help me want to push. Should be a fun day!

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

AM- 6 recovery rainy miles starting from the park. It was really nice to have a cloudy and wet morning, because it doesn't happen too often.

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

AM- 5.3 moderate pace miles. 7:01 average pace.

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

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

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

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

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

PM- 5.3 miles from Aggie. 7:07 average.

AM- 3 mile shakeout. 7:23 average. 

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

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

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

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

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

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

PM- 5.3 miles from Aggie and down Maine. Felt good. 7:36 average.

AM- 5 mile progression cutdown workout today. Increasing the pace each mile, until I get down to 6 minute pace or faster. Mile splits were: 7:01, 6:30, 6:21, 6:03, 5:56. Breathing and the legs felt pretty good.

PM- 40 minute assault bike. Picked up the watts in the last 10 minutes of the ride.

AM- 8.2 easy miles on the one mile loop by my house. 

AM- 5 miles easy w/ strides and drills. 7:31 average

AM- Woke up fairly early to give myself some time to get a small breakfast in and do some light stretching. Blood sugar was somewhat high this morning, and when it is higher on race mornings, it is sometimes hard to know how to take care of it (because of the possibility of having a low blood sugar during the race). Dosed a little extra bit of insulin. Jogged down to the race area and warmed up with Sasha for a little bit and got in plenty of strides and drills afterward. Went out and tried sticking with Sasha and some of the front runners, 5:45 first mile. Kept going to the turn around and tried to pick it up, 5:40 second mile. At this point, I was feeling really good, but started to fade a little on the third mile, 5:53. I was really happy with how I performed on this race, and my effort level on it. Always a fun and great race to participate in every year. Short cooldown afterward.

PM- Easy 4 miles on the tready after the drive home. Good to shake the legs out a little bit.

AM- 10 miles at right around marathon effort starting from Brush Creek and going through the Buckskin Hills area. Quite hilly throughout the run, and threw in a couple of pickup miles towards the end. 6:44 average pace.

AM- 6 miles easy recovery. Went up to Rock Springs today for a family friends birthday party. Fun times visiting with their family, and it was nice to take the drive up through Flaming Gorge for the day.

AM- Did a 4 mile tempo on the junior high track this morning. Not much of a warmup before this one, just some short strides and light stretching. Splits were 6:02, 5:58, 5:58, 5:59. Pretty consistent with pacing this morning, considering that it was really hot for 8 am. 2 mile cooldown afterward.

PM- 3 mile shakeout between math sessions, and before it gets to hot. 7:25 average. Felt good to loosen the legs up some more.

AM- 10 miles easy starting by Brush Creek and going on the Diamond Mountain Road towards home. Pretty hot out at the start of the run, but got some good overcast and a nice breeze towards the end of the run. 7:22 average pace.

PM- Easy treadmill run. Been out of the loop for a little bit, because I had to get a cystoscopy done to check for the possibility of a urinary tract infection. Probably one of the worst pains I have had in a long time. Luckily don't have any problems down there, but have had a lot of pains in the last 48 hours, so I didn't run yesterday and barely got through my run this evening. Will hopefully be better tomorrow.

AM- Not feeling 100% today, but much better than the last couple of days after the cystocsopy. Just did an easy 6 miles then 60 minutes of biking fairly hard. The 6 miles was basically just a light jog at around 9 minute pace or slower, because it hurts to go any faster. Frustrating, because I am towards the end of my 5k training, and I was planning on getting in some faster workouts this week, but I guess that won't be happening for a couple of days. Possibly will be able to get in a faster run tomorrow and maybe a little bit of speed work next week.

AM- 5.3 starting from Aggie and going down Maine. Felt much better today. 7:13 average pace.

AM- 2 mile warmup on the track, then 12 x 200m + 1 x 400m w/ 200m jog in between. Felt really good during the entire workout, and I was glad that I was able to get in some speed work during it. I threw in 400 towards the end of the workout, just to see how it would feel. Long cooldown afterward to get in some extra mileage.

AM- 10 miles easy from Brush Creek to home. Nice overcast this morning, so it felt good to have a cool morning run. 7:18 average pace.

AM- Little bit of stretching and rolling out, then did a little over a 5 mile "up tempo" workout from Aggie and down Maine. 6:10 average pace. Felt a little tight but loosened up as the run went on. Cooldown to get to 10.3 for the day.

AM- 10 recovery miles out on Brush Creek Road. 7:36 average pace.

AM- 3 mile shakeout before an awesome fishing trip up to Cliff Lake. Long day and I am quite tired now, but definitely glad I was able to go have a great day with the family from Montana.

PM- Ran the O.U.R 5k on Aggie Blvd. There were quite a few people doing it, so it was good to catch up with some friends that I haven't seen in quite a while. Did about a mile warmup with Ty before the race with a few strides. I was basically in second place the entire race, and was kind of in no man's land as far as being able to push myself. Legs were pretty stiff, even though breathing felt great up to the first mile, which was 5:35. Slowed down quite a bit after that, 6:09 second mile. Tried to push the last stretch of the round-about, but couldn't get anything going. Course was short, and ended up being exactly 3 miles. I was feeling like I could hold that 5:35-5:40 pace for the entire run, but just started to lose it after the first mile. Overall a fun race to do at night, and a pretty good workout for the body. Only have one more 5k race at Deseret News for my 5k training block. After the race, I ran home for a longer cooldown. I really like running down Maine Street at night.

AM- 5.3 miles moderate from Aggie and down Maine. Wanted to go a little faster in certain sections for one last little tune-up before Deseret. 6:43 average pace.

AM- Pre-race 3 mile shakeout w/ strides and drills. Excited for the race tomorrow, and I am just going to do my best in the given shape I am in right now. 7:16 average pace.

AM- Woke up pretty early, ate a light breakfast, and drove up to the starting line of the 5k. I was worried that I wasn't going to get to the start of the race, because of all the road blockage for the other races, but ended up not being a problem at all. Did a mile warmup around the neighborhoods and several drills and strides afterward. First two miles are downhill, 5:31 and 5:34 for those. Once it leveled out, my third mile was slower with a 5:47. The last stretch of this race doesn't have a significant amount of uphill, but after having the legs pounded on the downhill, I could definitely feel it. I need to work on being able to finish stronger in the last mile, because during most of my 5k races, I have been able to hold the pace that I would like to maintain for the about the first mile or two, and then the third mile is a huge struggle. Now that my summer 5k races are done, I think that I am going to take about two weeks of down time from intense training, and do some other activities besides running. After that I will begin to focus on my fall half marathon and marathon training, and try to get a good PR in one or both of those distances. Overall a really fun race, and I am considering doing the half next year, but I will just see what is going on during that time next year. After the race, watched the parade, went to the Days of 47 Rodeo, and toured the University of Utah campus. Very tired now.

PM- Wasn't planning on running today, but just felt like shaking out the legs a bit from the car ride home. Felt better when I got done with the run. 

AM- First run back in a couple of weeks. Happy to be back on the blog, because I have really missed reporting on here as of late. It was a needed break from consistent training though, and I feel very fresh coming back. Ran a like a total of 5 miles over the break, so I got in plenty of time to focus on other things. Been doing some crossfit and strength training workouts over the break. Probably shouldn't have gone this fast for my first run, but I felt great! Excited for my training block this fall!

PM- Crossfit workout consisting of double unders and the assault bike. Did some foam rolling and stretches afterward. Overall felt good.

AM- 8.5 miles easy mostly at the golf course. 7:44 average pace. Fairly wet and muddy over there today, so had to watch my footing a little bit. Overall a nice and cool morning. 

AM- 8 slow and easy miles on Quailbrook with Ben. 8:31 average. Never really went on this trail much, but I really like it and probably will start running on it more often. Several cattle guards though, so I need to be careful on those.

AM- 9 miles moderate/marathon pace effort. 6:40 average. Felt pretty good today. Going to try to average this for a longer 15-18 mile run later this fall and see how it feels. Mile cooldown afterward.

AM- 8 miles easy on the Canal Trail. 7:33 average. Beautiful overcast morning, barely broke a sweat with this nice cool weather.

PM- 3 mile shakeout + weights and core

AM- 7 miles from the rec center up to Highway 40, and down Maine St. 7:12 average pace. Maybe went a little faster than I should have today, considering that I am running the 50 mile relay tomorrow. However, I am not going to push it too much for the first leg, but try to get rolling on the shorter one a little bit. Getting excited to run in the mountains!

AM- Did the Ashley 50 Relay today as a four man team with Blake, Amanda, and Ty. I talked to Ty a little bit and told him that I would run leg 3 with him, and then go on with leg 4, which was orignally my leg to begin with. Lots of climbing during this run, but kept the pace pretty good. 7:20 average pace for these first two legs. 

PM- Had about 3 hours before I would start my last leg of 5.5 miles. Wanted to go faster for this one, but not try to kill myself on it. Mostly downhill throughout this leg, made it somewhat nice to have a break from all the hills. 6:07 pace for this last leg. Overall it was a really fun relay. Our team took first overall, and completed the 50 miles in under 6 hours. It was nice to run on dirt roads for a change, and get up into the mountains for some good training. Hit a little bit more mileage this week than I would have liked to, but I never felt tired or worn down, so a good first week of fall training.

AM- 5.3 miles from Aggie and down Maine St. 7:44 average. Felt alright.

AM- 8 miles on the canal trail. 7:38 average. Saw two 2 point bucks and a couple of does and fawns. Nice morning!