Hurdle the Dead, Trample the Weak

September 23, 2019

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Sandy,Ut,United States

Member Since:

Jan 29, 2016



Goal Type:

Local Elite

Running Accomplishments:


400 M: 0:53 @ State 4 X 4 Split (5/19/2017)

800 M: 1:56 @ Medley Split at State (5/17/2016)

1 Mile: 4:35.93 @ Herriman Twilight Invite (5/04/2018)

2K Steeplechase: 6:58.57 @ UVU High School Invite (4/1/2017)

2 Mile: 10:25 @ Tri-Meet at Timp-Veiw (3/30/2016)

3 Miles: 16:02.6 @ Royal Run (9/22/2017)

5K: 16:50 @ Nebo (9/23/2016)

10K: 37:31 @ Practice (10/09/2017)

15K: 56:11 @ Practice (10/09/2017)

I hold Alta's 2K Steeplechase school record.

Short-Term Running Goals:

1:15 Half Marathon

Sub 16:00 5K

Be a strong competitor in all of my races

Long-Term Running Goals:

Leave a leagcy

Live my dream

Run the whole time


I was born in Spring, Texas in 2000 but now live in Sandy, Utah. Ran for Alta High School under the coaching of THE Rob Murphy, one of the best coaches out there. I come from a running family of 8. I am a member of the LDS Church and I'm a Running Junkie.

Favorite Blogs:

Miles:This week: 0.00 Month: 72.50 Year: 201.36
Nike LunarTempo Lifetime Miles: 829.50
SauconyTrainer Lifetime Miles: 873.00
Saucony Grid Terrain Lifetime Miles: 7805.50
Nike Air Zoom Pegasus 36 Lifetime Miles: 137.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

PM: 6.5 miles

I didn't get to do what I wanted today workout wise becauase my truck was in the shop until 6 and so I couldn't drive to the gully so next week I will run the gully 2 times, but one time is good enough. I took it faster than usual because I'm trying to ramp up my mileage and pace to improve my times so today I averaged a 6:40 min pace which I'm pretty proud of. But it will get faster and faster within the next weeks. Stretching and pull ups right before bed.

Nike Air Zoom Pegasus 36 Miles: 6.50
From Eugene on Thu, Sep 12, 2019 at 22:22:10 from

donít bring up your mileage and pace down at the same time. you need to be willing to sacrifice the pace to increase mileage safely, then once youíve done the mileage for a bit and your body is used to it then itís okay to focus on pace. when i was in high school i remember seeing so many people getting injured trying to bump up mileage while refusing to slow down. itís okay to jog sometimes.

From Brandon on Sat, Sep 14, 2019 at 12:29:12 from

Thanks so much for the advice. I will definitely keep this in mind as I create my workouts for the week. I always have trouble keeping my pace down. I guess I just like the hard fast pace, so do you have any suggestions to help with that?

From Rob Murphy on Sat, Sep 14, 2019 at 13:25:07 from

He's right Brandon. Never increase volume and intensity at the same time. At your age/experience, I'd focus on gradually increasing your mileage to around 70 mpw. Throw in some striders several days to maintain some speed.

From Eugene on Sat, Sep 14, 2019 at 19:26:04 from

i found that turning off the autolap so you arenít getting mile splits during the run helps. i even turn elapsed time and pace off my watch screens unless iím doing a workout because i donít want pace to get in my head on easy days.

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