Hurdle the Dead, Trample the Weak

Sandy Classic 5K

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Location:

Draper,UT,United States

Member Since:

Jan 29, 2016

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

I hold Alta's 2K Steeplechase school record.

Short-Term Running Goals:

December Goals:

  • 0 unplanned rest days
  • Hydrate, refuel, and rest effectively
  • Add clear and effective pre/post run routines to my workouts
    • No more random stretching/jogging/drills
  • Smoothly add speed into my training without causing injury
    • Mostly strides before, after, or during my workouts

Long-Term Running Goals:

Leave a leagcy

Live my dream

Run the whole time

Personal:

Ran for Alta High School under the coaching of Rob Murphy, one of the best coaches out there. I'm currently an artificial intelligence engineer that's just trying to enjoy some runs.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka One M Carbon X 2 Lifetime Miles: 447.71
Nike Downshifter 12 Lifetime Miles: 127.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.750.007.253.00250.00
Nike LunarTempo Miles: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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Race: Sandy Classic 5K (3.107 Miles) 00:17:29, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

AM: Sandy Classic 5K

PM: 7 miles

Today I ran in the 4th of July Sandy Classic, a long time tradition in our family. Started off the race with my brother (Daniel), Blake, and Zach. Started with a 5:40 pace for the first half mile and then brought it down. Blake took the lead early and kept the pace quick. As we hit the turnaround point, a kid behind us surged, trying to gain and lead and create a gap, but we covered the move well. In the last half mile, Daniel and I passed Blake taking the lead. Daniel started his kick which caught me off guard and cost me 1st place. Overall, I'm really happy about how the race went. What I would do differently is that I would have kicked with Daniel, and try to out sprint him in the final stretch. After the race I ran 7 miles alone around the usual loop.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Core Workout
Push Ups Sit Ups Running V-Sit Plank Bear Crawl
25 25 1:00 1:00 50 yd

AM: 9 miles + core workout

PM: 4 miles

Today we started with a 5 min warm up (.5 miles) then we ran for 30 min (4.5 miles). After that we did 6 hill sprints up 11000 S starting at the Seminary Road and ending at 1300 E (1.5 miles). Then we did a core workout. After all that I ran home with Ian (2.5 miles) and later that evening I ran 4 miles around the cemetery loop.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Core H Routine
Prone Elbow Stand Running V-Sit Lateral Plank Left Flutter Kick (Back Hyper) Lateral Plank Right Flutter Kick (V-Sit)  Plank Sit-UPs Indian Crunches
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec

AM: 11 miles

PM: 4 miles + Core H Routine

Today was a hard day. We ran on Porter Rockwell Trail for practice so I got a .5 mile warm up and then 10.5 miles on the trail. Immediately after we ran 6 barefoot striders. At home I ran 4 miles around the cemetery loop and then did Coach Jay Johnson's Core H Routine.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 11 miles

PM: 4 miles

Today I had a great run. We ran up at the Alta Ski Resort so we had some nice altitude training. We started off with a .5 mile warm up and then started up the road to the camp grounds. I ran 6 loops with Ian and then headed back down which gave me 90 min or 10.5 miles. In the evening I ran 4 miles while my little brother (Austin) rode his bike next to me.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Core H
Prone Elbow Stand Running V-Sit Lateral Plank Left Flutter Kick (Back Hyper) Lateral Plank Right Sit Ups Plank Indian Crunches Sissor Kick V-Sit Flutter Kick V-Sit
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec

AM: 6 miles + Ultimate Frisbee

PM: 4 miles + Core H Routine

Today was an easier day for me. We started off with a .5 mile warm up and the ran 6 striders. After that we ran for 30 min on the grass and the we played Ultimate Frisbee for the last 40 min. At 5:00 I ran the cemetery loop (4 miles) while Austin rode his bike next to me. When I got home I started the Core H Routine. I want to do that routine every Monday, Wednesday, and Friday, and then on Tuesdays and Thursdays do pushups and other core.

Nike LunarTempo Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles

PM: Rest

I gave myself a break so I can get a good recovery and be ready for the gully on Monday. Ran 10 miles around my usual loop.

Nike LunarTempo Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Prone Elbow Stand Running V-Sit Lateral Plank Left Flutter Kick (Back Hyper) Lateral Plank Right Flutter Kick (V-Sit)  Plank Sit-UPs Indian Crunches
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec

AM: 11 miles + Hills

PM: 4 miles + Core H Routine

We ran the Gully Longer run today and I clocked 52:38 which has been my fastest this year and then ran 6 max effort hills. After that I ran 4 miles around the cemetery loop with my mom, so we went slow which was good. 

Nike LunarTempo Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Core Workout
Push Ups Sit Ups Lunges Stadiums
100 100 100 (50 on each leg) 22 

AM: 7 miles + Core Workout

12:help a: 1 mile + heavy lifting

PM: 4 miles

Ran 4 miles for the workout and then did a core workout and then ended with 6 X 100 Striders. I ran home from practice which gave me 3 more miles. Around noon I ran .5 miles with Austin to help a neighbor do some heavy lifting and then ran home. I ran 4 miles with my mom around the cemetery loop.

Nike LunarTempo Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.500.0011.00

AM: 11 miles

Today was a great run because for one it was hard and also I got to run with Kramer. We started with a .5 mile warm up and then ran 80 min (10.5 miles) with 8 X 1 min hard. It was great to be able to run with Kramer and talk to him about his mission and running.

Nike LunarTempo Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.000.0011.00

AM: 11 miles

Today we started with a .5 mile warm up and then started the tempo run. I ran 4 miles easy, 2 miles hard, and then 2 more easy. My time for the 2 miles hard was 11:25 whcih was not what I wanted at all. I'm kinda disapointed, but I know I can fix it by the start of the season. I ran home (2.5 miles) which gave me my 11 miles. 

Nike LunarTempo Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Core Workout
Step Ups Bear Crawls Push Ups Sit Ups
2 X 1 min 2 X 1 min 100 100

AM:8 miles + Core Workout

PM: 4 miles

Started out today with a .5 mile warm up. Then I ran 3.5 miles easy with Jake which was kinda slow, but it wasn't too bad. We then ran 6  X 100 yd striders and started the core workout. I ran home which was 3.5 miles and I took that at a hard pace. I ran 4 miles around the cemetery loop with Austin. My shin started hurting again so I'm going to ice it tonight and watch it carefully the next couple of weeks.

Nike LunarTempo Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 miles

Gave myself an easy day while still hitting my weekly average.

Nike LunarTempo Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 mile hike up Mt Nebo

Nike LunarTempo Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nike LunarTempo Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

400 Splits
1 2 3 4 5 6 7 8
80 77 74 80 77 77 77 74

AM: 12 miles

Ran on Porter Rockwell today. We ran 8 miles with 3/4 mile easy and 1/4 5k race pace (75-80 sec). Hit all my splits and then ran a 3.5 mile cooldown.

Nike LunarTempo Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: 13 miles

Todays run up at Alta was probably one of my favorite. We started off with a .5 mile warm up and then started a 90 min run up Summer Road and around the camp grounds. I decided to take it hard up Summer Road and ran that portion in  25:00. Next I ran 10 fast campground loops, focusing on attacking the uphill and recovering on the hard downhill. Then I ran the Summer Road back down in about 18-19:00. My ending pace was a 5:33 mile pace. Felt good to get a nice hard run in, maybe I'll do more tonight.

Nike LunarTempo Miles: 13.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 striders, 5 miles, and core workout at practice. 5 miles after

Nike LunarTempo Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles alone.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Am: 8 miles + Core X Routine + Weight Room 

Pm: 4 miles

Today we ran 30 min easy and then did a core workout and weight room. After Ian and I ran 1 mile on the track and ran 3 miles home. Well I thought I was going to rest, but at about 10:15 pm my mom asked if I wanted to go on a run, so 4 miles around the cemetery loop.

Nike LunarTempo Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.004.250.008.50

AM: 8.5 miles + planks

Today was an awesome run. Started with a .5 warm up and then ran 30 min out and 30 min back with 3 min rest and 2 min hard. So basically it was a 12 X 2 min hard with a 3 min jogging recovery. Anyway I got to run with Blake and Tayte and I got to talk to Tayte about his mountain running and such. Afterwards we did 6 fast striders and 3 X 1 min planks. Oh and I don't know how many miles we did on the 2 min hard so I just split the total mileage and put half in the threshold.

Nike LunarTempo Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 7 miles

PM: 5 miles

Ran up at Youth Conference. 7 in the morning on the road and back and then 5 at night. The road has massive steep hills which made it a good challenging run.

Nike LunarTempo Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles

Woke up today with a bad migraine so I only got 5 in, in the evening.

Nike LunarTempo Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles

10 miles around the neighborhood.

Nike LunarTempo Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.750.007.253.00250.00
Nike LunarTempo Miles: 175.00
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