Slow Down For What

St. George 5k

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Member Since:

Feb 18, 2015

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Marathon: 4:13:10 (Utah Valley Marathon, June of 2013)

Half-Marathon: 1:26 (St George half, January of 2015)

5k: 16:10 (region junior year)

3200: 10:07 (split from region xc junior year lol)

uphill 1.5: 8:18 (summer 2016)

1600: 4:22.44 (region track junior year)

800: 1:58.6 (Orem tiger trials junior year)

400: 53.31 (Lehi/lp dual junior year)

Short-Term Running Goals:

Half-Marathon: sub-1:20

5k: sub-15:20

3200: sub-9:20

1600: sub-4:10

800: sub-1:55

 

Long-Term Running Goals:

I want to be successful at a college level and be able to make running a part of the rest of my life.

Sub-1:10 half marathon

Sub-14 5k

Sub-8 3k

sub-4 mile

Sub-1:50 800m

Personal:

-Skyridge Alumni, class of 2017

-Freshman at Idaho State University, competing on respective XC and Track teams.

-Planning on serving an LDS mission beginning in the summer of 2018.

Favorite Blogs:

Miles:This week: 14.00 Month: 144.58 Year: 773.65
Bare Feet Lifetime Miles: 74.22
Adidas Supernova Glide 6 Boost Lifetime Miles: 586.78
Brooks Mach 14 Lifetime Miles: 37.10
Saucony Carrera Lifetime Miles: 27.00
Hoka Clifton 2 Lifetime Miles: 232.70
Hoka Rocket MD Lifetime Miles: 11.74
Saucony Kinvara 7 Lifetime Miles: 301.03
Under Armour Bandit 2 Lifetime Miles: 76.75
New Balance Zante V2 Lifetime Miles: 193.27
Altra Torin 2.5 Lifetime Miles: 63.84
Altra One 2.5 Lifetime Miles: 30.33
Altra Escalante Lifetime Miles: 110.10
Brooks Pureflow 6 Lifetime Miles: 23.00
Asics Dynaflyte Lifetime Miles: 100.65
Nike Victory 3 Lifetime Miles: 6.00
Nike Lunarepic Lifetime Miles: 117.79
Chacos Lifetime Miles: 76.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
170.380.000.000.000.000.000.00170.38
Altra Torin 2.5 Miles: 40.34Saucony Triumph ISO 2 Miles: 6.00New Balance Zante V2 Miles: 46.38Adidas Supernova Glide 6 Boost Miles: 18.83Saucony Kinvara 7 Miles: 19.00Under Armour Bandit 2 Miles: 14.00Altra One 2.5 Miles: 15.33Hoka Rocket MD Miles: 0.50Saucony Carrera Miles: 2.00Saucony Zealot Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 miles with the boys, and I felt decent but not super good. Just kinda a normal run. We lifted afterwards and I definitely benched more than I have before so that's fantastic #swole but we're not going to talk about how much that is because that's not so fantastic lol

Altra Torin 2.5 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Another 6 miles. Big T took 10 years to pack up his fancy lil vest in the middle of the run so it took much longer than necessary. It's ok though, Thomas accidentally hit a car with a snowball so that was exciting.

Saucony Triumph ISO 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Crazy run up the jail trail then exploring a canyon up there. The snow got pretty deep and we were pretty freaking cold. I almost rolled my ankle like 50 times. We decided to bushwhack our way back to the intersection on timp highway because we didn't want to go back the way we came so that was exciting. Crazy run

New Balance Zante V2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 easy, with 1 mile of speed changes on the indoor track

Adidas Supernova Glide 6 Boost Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Saucony Kinvara 7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Good times. I drove to the BYU meet to watch with Michael, Austin, and Ryan so that was definitely legendary. Michael, Ryan, and I ran on the Provo river trail and Michael accidentally dipped a foot in the river. If he tells you he got the furthest out on the ice, please keep in mind he soaked a foot 😂 anyway, shoutout to everyone who raced and Ryan because it was awesome to run with him again

Under Armour Bandit 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Much mud. Much fun. Much snow. Much spit. Much mono. Smh.

Altra Torin 2.5 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

First speed workout today. 3 sets of 3x300m.  45 sec rest within the set and 4 min active between sets. Splits were 45, 49, 48, 46,52,57,48,55,59. The goal was to hit 48's (4:16 pace) but my body wasn't cooperating today. The asthma flared up in the second and third sets, and I felt like I just couldn't move my legs. I had a pretty bad headache after, threw up/dry heaved for a good 5 minutes, and felt slightly dizzy. Maybe I'm just being a wimp. Champions aren't made by not hitting splits. Who knows

New Balance Zante V2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Super slow recovery run today, and we found a sweet new trail up by IM Flash so that was amazing. And muddy...

Did a mile later while putting flyers in people's doors for Michael's eagle project so that's an extra mile I guess

Saucony Kinvara 7 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

We went up by IM Flash again, though this time was much more enjoyable because it was all snowy so there wasn't any mud. Lol I did get "caught" (aka tackled) by Mike and Riley and scraped up my knee a little on the rocks under the snow, but no injuries so that's grand. Such an incredibly fun run

Altra Torin 2.5 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 lonely miles during third period because I'm going to st George for the weekend. I decided to not look at my watch just for fun and ended up getting 7 miles in exactly 49 minutes so that was kinda cool. I didn't do the workout because I'm running a 5k tomorrow in St Geezy. It'll prolly be a moderate progression run. Lol not looking to break any records.

Saucony Kinvara 7 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Race: St. George 5k (3.107 Miles) 00:17:05, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

1 mile warmup, then got to the start line. The original plan was just to go around 6:30, 6:00, 5:30, just to get the legs moving a little bit and to have a good time. However, a half mile in to the race it was just me and one other guy (I did go out a little faster than 6:30 but I couldn't help myself lol) so I decided to ditch the plan and go with the flow. First mile was 5:47, then I took the lead and the other guy (his name is Carson btw and he goes to pineview) sat on me for a little bit. Second mile was 5:25. We passed each other back and forth and going into the final .1 I was barely in the lead but he unleashed a pretty crazy kick that I had a hard time matching, so he won. The last mile was 5:27, so pretty consistent. It was a good tempo/race/idk what to call it. It wasn't a race effort but it was a little harder than tempo... Eh whatever. It was a good time. 3 mile cooldown.

Shoutout to my dad and Trenton for running the half

New Balance Zante V2 Miles: 6.00Altra One 2.5 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.190.000.000.000.000.000.006.19

Went to LP practice. 6:55 AP. My legs were pretty tired from the 5k so the run was a little bit of a struggle but it's all good I survived lol. Shoutout to dalpal because he's a pal

Altra Torin 2.5 Miles: 6.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.330.000.000.000.000.000.006.33

Speed today, and it was actually decent! I went home during lunch so I could do a breathing treatment to prevent my lungs from sabatoging my life. Literally. Lol anyway, the workout was 5x800m @ 2 mile pace. I didn't hit the times I wanted but I was consistent and I didn't die off because of my lungs so I'll call it a success but there's still a long way to go. Also I'm finally getting confidence and motivation back since I can finally finish a speed workout without going into serious oxygen debt from lack of breathing. 3 cheers for semi-healthy lungs

Altra One 2.5 Miles: 6.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 super easy snowy miles on the trail today, we went up behind IM flash again and almost got mowed over by a herd of elk. They were staring at us for a little too long.

Altra Torin 2.5 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Got the days mixed up. This was Tuesday's run, and everything else is shifted one day

New Balance Zante V2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

Mileage then we did the speed workout on the bikes bc snow on the track. Super intense. Then we lifted lower body so basically my legs are 100% toast from running, biking, and lifting.

New Balance Zante V2 Miles: 6.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.830.000.000.000.000.000.008.83

70 min Saturday with Chuck and Mike (and DJ but he turned around pretty early because of mileage). We made a pretty good loop and got completely drenched by the slush being splashed by the cars... So that was cold. And slow bc of the snow and extremely tired legs from yesterday.

Adidas Supernova Glide 6 Boost Miles: 8.83
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.150.000.000.000.000.000.008.15

Huge shoutout to Ryan because he came and ran with us today! We went up jail trail and bailed because the snow was thigh deep in some spots. We ran towards point of the mountain on traverse and looped back to the school. Good times.

Hakuna Matata

Altra Torin 2.5 Miles: 8.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Speed today. 10x200m @goal mile pace for indoor. 2 min jogging rest between each 200. Splits were 31,32,31,33,31,31,31,30,32,30. After #5-7 we did a minute of speed squats, so we got 3 minutes of rest on those. Overall it felt pretty easy.... not exactly a tough workout. We finished mileage with some quality stories and lifted lower body. Shoutout to me bc I squatted 3 pounds more than body weight the last set.

Altra One 2.5 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

8 mile loop down to Lehi HS and back a different way. Good times.

Under Armour Bandit 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.650.000.000.000.000.000.006.65

The run was... Um... And adventure. It including a slight chance of trespassing. And a much bigger chance of getting skewered by oxen. #callmeshishkabob

New Balance Zante V2 Miles: 6.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Hoka Rocket MD Miles: 0.50New Balance Zante V2 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Adidas Supernova Glide 6 Boost Miles: 4.00Saucony Carrera Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 miles, and we all brought snow shovels so we could clear the track. We got lanes 1 and 2 completely cleared so that was fantastic, we can now use the track for speed workouts!

New Balance Zante V2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Speed/hills today, and wow it was a good one. Workout was 3x(200m,400m,200m) @mile pace for indoor. All of this on the hill up the murdock canal trail behind smiths. Splits were 30,77,33,32,69,33,33,70,29. The first 200m is a slight uphill but the second 200m gets pretty steep so it was pretty much a sprint up the last 200m every 400. Also, I got the marking at .26 instead of .25 every time for the 400's... so for what it's worth the paces on the 3 400's were 4:58 (this was me realizing how much more I needed to push to hit mile pace uphill), 4:27, and 4:32.  Good workout, and an effort I can actually be proud of for once. Good things to come.

Saucony Zealot Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
170.380.000.000.000.000.000.00170.38
Altra Torin 2.5 Miles: 40.34Saucony Triumph ISO 2 Miles: 6.00New Balance Zante V2 Miles: 46.38Adidas Supernova Glide 6 Boost Miles: 18.83Saucony Kinvara 7 Miles: 19.00Under Armour Bandit 2 Miles: 14.00Altra One 2.5 Miles: 15.33Hoka Rocket MD Miles: 0.50Saucony Carrera Miles: 2.00Saucony Zealot Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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