| 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 | 90.00 | 90.00 |
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| Nike BYU Pegasus 30 III Miles: 25.50 | Nike BYU Streak LT Miles: 3.50 | BYU Nike Pegasus 30 IV Miles: 58.50 | Nike BYU Matumbo Miles: 2.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| AM: Slept in for a while, then lounged in bed for another while, but finally got out the door. I went over to the locker room, then changed and headed on my run from there. I did long Carterville for 10 miles. The run was solemn but peaceful, what with no cars or people around on Sunday in Utah Valley. I love the second looks I sometimes get from people walking to church.
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| Nike BYU Pegasus 30 III Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
| AM: The weather this morning was absolutely perfect. I regretted even bringing a light sweater with me. Once at the locker room, Tracy and I did Von Lohse backwards. The weather was just perfect. Lets hope it stays like this for more than an hour.
PM: I got an amazing suprise when I got to the locker room, workout was going to be on the outdoor track today! The weather was still fantastic, miraculously. We did several grass loops for warm up, then changed our shoes and did some strides. Then coach told us the workout. 5X800 at 3k pace. I've been feeling that I needed a good 800 workout, and today was just the day! The group was aiming for 2:14-2:15. The first one I sat in the pack, and we hit 2:15. We did a lap in between each, but would cut over to the start line from the end of the back straight, so just under a 400 meter recovery. Next one I sat behind the leaders and we hit 2:14. Then I led one and we hit 2:13, then Nick led one and took it out pretty hard and we hit 2:10. I went with Nick on that one and didn't realize how fast we were going until like 400, so I spent myself a little too much for the last one. On the last one our group sort of merged with the front group and I hit a 2:12. A great workout overall, but I would have liked to close that last one in under 2:10. Partly due to going a bit too hard on the second to last, but more likely just not being there fitness-wise, yet.
We changed shoes and then for cool down we ran to the end of Dirt Trail, and headed back. It felt soo amazing to be able to run in nothing but short shorts again, plus we had a big group on the cool down, and it reminded me of Cross Country :') On the way back to SFH, I picked up my shoes at the track, and hit 11 right at the doors. Afterwards we had weights. The lifting part was pretty manageable, but we also had some tough core work to do and after both of those, I was spent. I've been doing core pretty consistently too, so it really was a tough day. Then after I did my hip reps, but scratched sitting v's and back extensions since we did them or something very similar already during our lift.
Then I showered, and went into the weight room and talked to Judd about a little pain in the arch of my foot, I think its a bit of plantar. He told me to come in before my runs and get it worked on, then taped my foot up. It felt better as I was walking home just with the tape.
One more good workout in the books!
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| Nike BYU Pegasus 30 III Miles: 11.50 | Nike BYU Streak LT Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.00 | 14.00 |
| AM: Went for the usual 4 miles this morning with Thatcher. We did Von Lohse forwards. Another beautiful day!
PM: Before I ran, I got some ultrasound done on my foot. I think I have a bit of plantar going on, so I want to kill it now before it gets worse. I decided to switch shoes and run in my new Pegasus and see if that could help. I went for a run with a group that was just going to do grass loops around the fields at the track and intramurals. Nick and I ran with them, then once we hit 4 miles, we headed back to the indoor track for the team lap. After that, a group got together and Nick and I went 6 miles with them. They were doing long Carterville, so we did short Carterville to hit 10 for the afternoon.
Afterwards I did my usual stuff in the weight room, then did the Nordic Air recovery system for 15 minutes.
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| Nike BYU Pegasus 30 III Miles: 4.00 | BYU Nike Pegasus 30 IV Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| AM: Did four miles on the treadmill this morning despite the beautiful weather again. I was just pressed for time.
PM: Workout today. Day 3 of perfect weather. We warmed up to the outdoor track, then did grass laps until I hit 3 miles, then came over to the stuff and put my spikes and did a couple strides. MPFS is this weekend, so everyone racing was doing a really light workout, and everyone not racing did 18X200. Eazy said the goal pace was 30-31, so naturally we started at 30's. We each had a partner, and we rotated every rep, with those who lead the previous one going to the back of the back. Doc and I were partners, and we switch the inside on every rep too. The first two were 30's, then the rest were 29's until the 16th, which was a 28, then Eazy sat a bunch of us on the second to last for some reason, and the last one was a 27. Right around rep 9 they started to hurt, and by number 14 I had to work to get my legs moving fast enough to hit those 29's. The workout was hard, but it was a good one. Defintely got some good turnover and speed going in this workout.
Afterwards we headed out for cool down, but my left foot was hurting, I think from running all the reps the same direction on the track. I turned at 1 mile and headed back with Nick. Once back at SFH, there was no weights today cause of the race, so I did my usual stuff in the weight room and was finally done for the day.
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| Nike BYU Matumbo Miles: 2.50 | BYU Nike Pegasus 30 IV Miles: 9.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.00 | 14.00 |
| AM: Went for the usual 4 on the treadmill thism= morning.
PM: Did Carterville with some of the guys at 2, then went into the weight room and did my usual stuff. My foot was hurting again today, hopefully today will be the worst of it.
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| BYU Nike Pegasus 30 IV Miles: 14.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
| AM: Did 5 miles on the treadmill
PM: Did short Carterville with a bunch of guys doing steeple drills after the run. Once we got back to SFH, I did a mile on the indoor track and then went back out and did the indoor warm up loop to get 10. My foot was hurtin again, but less than yesterday. Both of my arches are still aching though.
Did my usual stuff in the weight room after, then went into the training room and got some ultrasound on my feet, then got some arch support tape on both my feet.
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| BYU Nike Pegasus 30 IV Miles: 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| AM: Met some guys at 9 for the run. I wasn't sure if I was going to do 15 or 10 today, it depended on how my foot was feeling. Once on the run, my foot was still hurting, and both my arches were really achy, so I just turned back at 5 to get 10 for the day, and 90 for the week
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| BYU Nike Pegasus 30 IV Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 90.00 | 90.00 |
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| Nike BYU Pegasus 30 III Miles: 25.50 | Nike BYU Streak LT Miles: 3.50 | BYU Nike Pegasus 30 IV Miles: 58.50 | Nike BYU Matumbo Miles: 2.50 |
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