| Location: Salt Lake City,UT,USA Member Since: Jun 16, 2010 Gender: Male Goal Type: Highschool Champ Running Accomplishments: - I did better than I hoped my first year of XC. Really I didn't know what to expect and looking back I'm proud of myself for reaching the level I did sophomore year.
-I broke five in the mile @ the Davis Invite Sophomore year
Freshman Year: I didn't run cross country because I didn't really know about it until well into the school year:( In track the first ever mile I ran at practice was a 7:13 (HA!) and I ended the season with a 5:38 PR. I really only ran the mile that year.
Sophomore Year: I started running XC with the first summer workouts. I built up mileage all summer and progressively got better. Once the season came in I PR'ed almost every race. I ended the season with a 17:27 at regions, which means I was splitting at about 5:48 miles, only ten seconds slower than my PR in the mile freshman year. I also got the Rookie of the Year award, along with Dakota. Track season, well, was track season. A lot of lovely drama and confusion but hopefully that is all over for next year because I really want to focus on being a competitor in my Region and at State. I ended the season with a 4:58 PR.
Junior Year: I had an awesome XC season. I built mileage all though the summer and pushed myself through the season. I was doing well, until my shins just got to painful to run through, and unfortunately that was the pretty much the end of my season. I took time off before Region and ran as hard as I could finishing 10. Once State came around, I decided that I would pull out of the race to give another one of our guys a shot at running. Right after State, I began cross training, and I cross trained all throughout the winter, until I got back to running about two weeks before indoor started. I struggled a bit during indoor to manage my shins, but I followed my training, got stronger, and strengthened myself enough where my shins no longer even bothered me. I was able to go through the entire outdoor season without injury and climbed to mileage I had never achieved. I was second in the 2 mile at Region and made State, where I PR'ed again. I couldn't be happier with my outdoor season because although I didn't quite reach the times I could have hoped for, I stayed 100% injury free and I can tell that I am stronger and ready to take on a summer of hard training.
Senior Year: I trained hard and consistently this summer, climbing to 100 mile weeks, and feeling strong while doing so. I stayed at high mileage all through the season, averaging 90 miles a week, and racing hard all the while. When it came time to taper, I saw just how much all those miles paid off, and now I'm proud to say I'm a Region Champion, as well as top 10 in the state.I trained hard and consistently this summer, and it payed off. I am a different runner now than I was a year ago, staying completely away from injury, giving me confidence that my body can take all the hard training that is coming up. I trained hard and went into Footlocker excited, but I did not do nearly as well as I could have. But, my failure at Footlocker fueled me for the season, and I set some PR's during Indoor. My real step up though, was during outdoor. I improved all season, with some great highlights along the way. I ran well at Arcadia, racing three times and PR'ing by almost 40 seconds in a 3200 after having raced twice previously. I continued improving and working hard, and at the Davis Invite I finished third with a 4:14 1600. I then went on to finish 5th at State in the 1600, and 3rd in the 3200, a big improvement over my 10th place finish during Cross. Despite knowing that I could have done better this year, I am very satisfied with how my season went. I made a big jump through hard work, and I learned so much about running and about myself. Now, I am proud to say that I have signed to BYU and will be running for one of the best teams in the NCAA! Go Cougars!
Personal Records:
5k - (aided) 15:03 Running of the Leopards 2013
- 15:36 NXR 2012
800 - 1:59.63 Region Champs 2013
1600 - 4:14.64 Davis Invite 2013
3200 - 9:16.9 Utah State T/F Champs 2013
3200 - 9:07.94 Arcadia Invite 2013 (sea level)
Short-Term Running Goals: -Cross Country Region Champion!
-Break 4:40 in the mile
-Break 4:30 in the mile
-Break 4:20 in the mile
-Run an 800 under 2:10
-Run an 800 under 2:00
-Run a XC 3 mile course under 17:00
-Run a XC 3 mile course under 16:30
-Run a XC 3 mile course under 16:00
-Run a XC 3 mile course in under 15:30
-Break 17:00 in a 5K
-Break 16:30 in a 5K
-Run in the mens elite race at Footlocker
-Place high in the state in the 1600/3200
Long-Term Running Goals: -Run in college
-Stay healthy and run for life
-Have fun while running!
Personal: High school is now over, and real life starts. I will be attending and running for BYU in the fall. GO COUGARS! Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 280.00 | 280.00 |
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| Nike Lunar Glide +3 Miles: 142.50 | Nike Zoom Matumbo Spikes Miles: 9.50 | Nike Pegasus 27 Miles: 46.00 | Nike Lunar Glide +2 Miles: 85.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| Went on a quick 4 miles in the morning on my own. http://connect.garmin.com/activity/185227013 |
| Nike Lunar Glide +3 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
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I just went out for 2.5 miles and came back on the same route for 5 miles. http://connect.garmin.com/activity/185226935
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| Nike Lunar Glide +3 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.00 | 7.00 |
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It was about 100 degrees at practice today. I knew I should have run in the morning! I went up to Shoreline and then along Shoreline until I took a small side trail to get off by the fountain, where I found out that I had taken a detour and even though I was going faster than the rest of the group, we ended up getting to the fountain at the same time. We all got several drinks of water and I wet my shirt before leaving. My shirt being wet was the only thing that made the rest of the run bearable. I headed back the short legacy bridge way with Abigail and hit 7 for the day. http://connect.garmin.com/activity/186388869
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| Nike Lunar Glide +3 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
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Today was a VERY busy day for me, being the last day of school and all. I ended up getting home past ten so I ended up finishing my run around 11. But hey, at least I got a run in. http://connect.garmin.com/activity/186388864
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| Nike Lunar Glide +3 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
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Man, I haven't hurt like today in a while. Today I was to pace Natalie in a speed workout. She has gotten so fast now that her times are even fast for me, despite me "pacing" her. Now I pretty much just run the times to the best of my ability. We did 2X1000, then 4X500, and then a very nasty surprise of 2X1000 at the end. I don't remember the times, they should be on my link, but neither Nat or I hit all the times. I think we managed to hit all except the last 2 1000's. Afterwards we did however much cool down to be at 8. http://connect.garmin.com/activity/186388862
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| Nike Zoom Matumbo Spikes Miles: 3.50 | Nike Lunar Glide +3 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
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Went on an uneventful six miles this morning. http://connect.garmin.com/activity/188151276
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| Nike Lunar Glide +3 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
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Went on another uneventful six miles this morning. http://connect.garmin.com/activity/188151269
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| Nike Lunar Glide +3 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
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Today was another brutal speed workout where I helped pace Natalie/ran a speed workout. We did a mile warm up, a mile speed changes, then a fast 200 to shake out the legs, then 800, 400, 400, 400, five minute break, 400, 400, 400, 800. We hit all the times I think. After the last 400, my stomach was killing me, so I only did the second half of the 800 to pace Nat. Then I did a little over three miles cool down to be at 8. http://connect.garmin.com/activity/188151240
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| Nike Zoom Matumbo Spikes Miles: 3.00 | Nike Lunar Glide +3 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.00 | 14.00 |
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AM: Today was the first official day of summer XC workouts! We met at the usual spot at Sugarhouse Park. We started with doing the cemetery loop with one lap in the cemetery. I pushed that pretty hard with Chris. We average 6:15 for those seven miles. Then once back Natalie, Chris, and I did 2X300 on the Highland track. The Natalie, Bill, and I did a grass lap cool down to be at 10 for the day. http://connect.garmin.com/activity/188151218 PM: Tonight I went out two miles and back past the horse stalls to get 14 for the day. On my way out I gave an apple to one of the horses! http://connect.garmin.com/activity/188648870
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| Nike Lunar Glide +3 Miles: 14.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.00 | 13.00 |
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AM: We met at Sunnyside and did one lap of warm up, then grabbed shoes and jogged down to the track. There we did a mile speed changes, changed shoes, and began the workout. The workout was 6X <200, then right into 100 recovery, then 300> All of them fast and with like three of four minutes recovery in between sets. I hit 30-31 on all my 200's and all 45's on my 300's except for one 44. I was happy with my consistency. Afterwards we jogged back to the park and the did 8 barefoot strides, and on the stride Bill would yell go and you sprint as hard as you can to the end. After that we jogged over to the drinking fountain for .1 cool down and we hit 6.5. http://connect.garmin.com/activity/188648865 PM: Tonight I went for a big loop to 5600, then all the way down to 7200, then back to my house. I had to add like .2 once back to get to 6.5. It was a nice, cool night for a run. http://connect.garmin.com/activity/188648848
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| Nike Zoom Matumbo Spikes Miles: 3.00 | Nike Lunar Glide +3 Miles: 13.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
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AM: Met at Liberty Park. We started with a lap warm up, then we regrouped and did firemen. Everyone did a lap of that, and then the group that is a little better shape did another lap of firemen. After that we did 8 strides by the fountain and we gathered and did core after that. Once done with workout, Kiley and I did another two laps to be at 8 for the day. http://connect.garmin.com/activity/188648833 PM: Went on four miles on my own. Went to 5600 along 3100, then back along 3500. http://connect.garmin.com/activity/188914101
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| Nike Lunar Glide +3 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
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AM: Bill is now in NC with Natalie, so there was no practice. I met Kiley, Kiley's friend Ryan, Chris, and Dakota at the River Trail on 54th. We went out five miles and back at a nice, slow pace to get 10. We averaged like 7:50. http://connect.garmin.com/activity/188914077 PM: Later at night I went out for an easy two miles. http://connect.garmin.com/activity/189082479
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| Nike Lunar Glide +3 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.00 | 11.00 |
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AM: This morning I just decided to run on my own. I did a big loop around my neighborhood and got to 7.5. Later I will do on another run. http://connect.garmin.com/activity/189190206 PM: In the evening after watching Natalie take SECOND IN THE NATION in her two mile, I went on a run. I did my standard neighborhood loop to get 3.5 and be at 11 for the day. http://connect.garmin.com/activity/190024310
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| Nike Lunar Glide +3 Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
| AM: This morning I went for a run. I planned on the loop being close to six but I had to add a little at the end to get to 5.5. I have this curse where the runs I plan always end up half a mile shorter than I want. I need to find a good half mile loop to add to all of them... http://connect.garmin.com/activity/190024296 PM: I ended up doing my run a lot earlier than I planned. In order to meet up with some friends in the afternoon I would have to get my run done before because I know if I delude myself into thinking that I will get it done once I get home, I won't get it done since I get home late. So I did my run at about 4 pm, in the strong heat of day. Honestly, it wasn't as bad as I thought it would be. I got 2.5 in my run to get to 8 for the day and to close out the week with 70 miles! http://connect.garmin.com/activity/190024282 |
| Nike Lunar Glide +3 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| Since it is Father's Day today, I couldn't get out for a run in the morning. So I just waited until night time and did six miles. I finished in exactly 42 minutes. Today was a good day.Village Inn for breakfast, Olive Garden for lunch, left over Olive Garden for dinner, and Dairy Queen as a late night snack. Yum! http://connect.garmin.com/activity/190535192 |
| Nike Pegasus 27 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
| AM: Bill is still in NC, so we met as a group without him. Dakota, Chris, Clayton, and I did the Tanner Park loop with one lap in the park. I got to seven back to the cars, and once I finished Kiley and I did a big lap around the park to get 9. http://connect.garmin.com/activity/190535186 PM: I just went on my own for six miles once it got cool enough to run. Hovering between 6:50 and 7 flat pace the whole time. Nice, relaxed run. http://connect.garmin.com/activity/190535180 |
| Nike Pegasus 27 Miles: 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.00 | 13.00 |
| AM: For practice we met at Sunnyside Park. We started off by running over to the Gulley and doing two and a half laps in there. On the last lap, Clayton and I were passed by a hot girl who was booking it along the trail, so we followed her and ended up doing like a 4:50 pace for the better part of a mile. We did three full laps, then went back to the park, where the group did core stuff. Then, once the new comers left, we went on the Shriners run to get 6 miles. I got to 10.5 back at the park. http://connect.garmin.com/activity/191091750 PM: Later on my own, I did a modified small loop around my neighborhood and got 2.5 miles. http://connect.garmin.com/activity/191091735 |
| Nike Pegasus 27 Miles: 13.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| AM: We met at the park and ride, and once everyone hopped in cars, we drove up the canyon to Pipeline. We were doing a solid pace from the beginning, and I was hoping we could maintain the pace throughout the run's hills. Chris, Clayton, and I broke away from the group and were pushing the pace with Sarah and Dakota not far behind. At the turn, we were a 6:57 average. Averaging under a 7 minute mile on this run is really good, particularly all the up, down, and rolling hills. On the way back I pushed to try and keep our average under seven. I thought we would slow down to just over seven flat, but we actually lowered our average to 6:55. Then once off the trail, we went .35 up the canyon and back to get to the full 10. We ended with a 6:57 average again, which I was happy we accomplished. On the way back down the canyon, I completely forgot we had to give the toll person like two or three bucks. I had no cash, so I just sped right by the toll booth with two big "STOP" signs on it and felt bad... http://connect.garmin.com/activity/191091722 PM: I went on an easy 2 miles on my own around my neighborhood. http://connect.garmin.com/activity/191371342 |
| Nike Lunar Glide +3 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
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AM: Today we met at Wheeler Farm. We did a big lap around the farm and back to the drinking fountain for two miles. Then we did 8 strides on the grass followed by two sets of 30 second Flannigans (two "n"s?). After that the whole group continued running and people dropped off as they got to whatever mileage they needed. I got to 8 and then headed home. http://connect.garmin.com/activity/191371331 PM: Later that night I went on 4 easy miles to get 12 for the day. http://connect.garmin.com/activity/191878496
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| Nike Pegasus 27 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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AM; Today we met at Liberty Park. We started with a lap warm up, then we went over to the pond and did 10 sets of 1 min on/1 min off. Clayton, Chris, and I were pushing the on's pretty hard. After that we did a another lap0 and some extra to get to 8 miles. I forgot my garmin today so no link. PM: Tonight I went for an easy two mile run. http://connect.garmin.com/activity/191878480
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| Nike Lunar Glide +3 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.00 | 9.00 |
| AM: This morning I dragged myself out of bed and thought I needed 12 for the day. I have some things to do a little later, so I just decided do 8 and then four later. I went out and did my eight mile loop, and came back to blog. Once I saw my totals though, I only needed nine miles today to get to 77. So I just decided to go back out and do another mile, so I wouldn't have to run later. http://connect.garmin.com/activity/191878434 http://connect.garmin.com/activity/191892444 |
| Nike Lunar Glide +3 Miles: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.50 | 6.50 |
| PM: I didn't get around to running in the morning, so I went for a run later at night. At the BYU Invite during the track season, I downloaded the Nike+ running app for my phone, but never really used it. Well I had my arm band out so decided to give it a try. Honestly, it made the run seem shorter. The music and "powersongs" it lets you choose are motivational, plus it has encouraging messages throughout the run. Got to a little over 6 miles for the run, so I just added half mile. http://connect.garmin.com/activity/193119752 |
| Nike Lunar Glide +2 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.50 | 15.50 |
| AM: This morning practice was at Sugarhouse Park. We decided on the cemetery run. Neither Chris or Clayton were here, so the lead group consisted of only Natalie and I. We ended up going at a solid pace, especially since this entire run is either up, down, or rolling hills. We only did one lap in the cemetery, so we had to add almost three mile once back at Sugarhouse to get to 10 miles. Man, we need to start earlier. It gets rally hot really fast. http://connect.garmin.com/activity/193119732 PM: Tonight I wanted between 5 and 6 miles, so I grabbed my phone and ran with Nike+. It really is a great motivation when you have to run by yourself. I did a big loop around my neighborhood and got to 5.5. http://connect.garmin.com/activity/193119723 |
| Nike Lunar Glide +2 Miles: 15.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
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AM: Today practice was at Wheeler Farm. I was a bit late because of traffic and construction, but once there I did the big warm up lap and eventually caught them near the end. After everyone finished, we grabbed our water bottles and headed over to the field for strides. We did 8 strides of about 70 meters in length. After that we jogged over to the small loop where we do our fartlek or intervals. The workout today was a ladder fartlek. 1off, 1on, 1off, 2on, 1off, 3on, 2off, 4on, 3off, 4on, 3off, 3on, 2off, 2on, 1off, 1on, 1off. I just pushed myself today and got a little over 5 miles in the fartlek. I lapped everyone except Bill and Susannah. Then we went on however much cool down we need and got to 10 miles. My garmin was off because I forgot to start it for like a mile and a half, and I reset it twice also. http://connect.garmin.com/activity/193119685 PM: I went on an easy five mile run on my own. I felt okay. http://connect.garmin.com/activity/193533524
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| Nike Lunar Glide +2 Miles: 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.50 | 13.50 |
| AM: This morning I didn't make practice because I set my alarm wrong. So instead I just grabbed my phone and went out for a run. I didn't know quite how long yet, so I just planned on how I felt. I went west along 3100 S until I got to 8400 W, then I did the Magna Run. Right before the first overpass, I took a dirt road that led me along 8400 S. It was nice because it's less rolling hills, and it's away from all the traffic. I wasn't feeling that great, so I just turned at four and headed back. I got 8 miles and just planned on a run later. PM: After work I went out for a run. I wanted 4-6 miles so I could at least have 12 for the day. I did a weird loop around the neighborhood and that left me at 5. (the link has both runs on it) http://connect.garmin.com/activity/193533519 |
| Nike Lunar Glide +2 Miles: 13.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.50 | 13.50 |
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AM: Practice was at Cottonwood Complex today. We started with a big lap around the block for warm up. Then we regrouped at the bottom of Bessie, and after getting some water, we did 8 strides by the finish. After those we jogged to the start of the Region course and Bill told us the workout. We were to do 800's along the course, all a little slower than our goal XC mile splits. I was to hit them all under 3 minutes. At first that sounded really easy, but the hills along the course make that a lot harder than it sounds. My times were 2:56, 2:53, 3:00, 2:50, 2:59, 2:49. We had about equal time recovery in these and we started each one right where we left off. After that we went out for another big block loop and we added some more around the baseball fields to get 3.5 cool down and 10 for the day. http://connect.garmin.com/activity/193720556 PM: After work I went for my standard loop around my block. I got 3.5 miles in to be at 13.5 for the day. http://connect.garmin.com/activity/193816567
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| Nike Lunar Glide +2 Miles: 13.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.00 | 11.00 |
| AM: This morning I had some more confusion with my alarm and I got to practice like twenty minutes late. By that time, the group had left on the City Creek run, so I just parked on some streets right along the run and ran to the fountain. At the fountain I caught up with Natalie, Bill, Kiley, and Abigail. After we waited a bit we headed back. We just did a sort of zig zag through city until we got to the Fountain on 500 E and 800 S where we got some water. Then we ran along 5th until 13th and turned up and they hit 11 and I hit 8. I forgot my turn on my Garmin for about a mile of it so I had to go off Natalie's Garmin. http://connect.garmin.com/activity/193989818 PM: Tonight after a really tiring day at work I managed to drag myself through three miles. http://connect.garmin.com/activity/194245386 |
| Nike Lunar Glide +2 Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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AM: This morning I tried a loop I have never done before. The entire loop put me at almost exactly 8 miles, so I stopped there and will add some more later. http://connect.garmin.com/activity/194245374 PM: Tonight I went two miles after a brutal day at work. I got out super late so ended up starting like at 10:30. It was nice and cool though. http://connect.garmin.com/activity/194868234
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| Nike Lunar Glide +2 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 280.00 | 280.00 |
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| Nike Lunar Glide +3 Miles: 142.50 | Nike Zoom Matumbo Spikes Miles: 9.50 | Nike Pegasus 27 Miles: 46.00 | Nike Lunar Glide +2 Miles: 85.00 |
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