| Member Since: Feb 18, 2015 Gender: Male Goal Type: Local Elite Running Accomplishments: Marathon: 4:13:10 (Utah Valley Marathon, June of 2013, 13 years old)
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: Work up to comfortably running 60-70 miles/week
Take recovery when I need recovery
Maintain a love for running
Long-Term Running Goals: Run for the love of running
Work in the positive instead of the negative, aka a mindset of getting ahead and exceeding expectations instead of making excuses and trying to make up for losses
Treat my body with respect
Personal: I returned from serving a full-time mission for the Church of Jesus Christ of Latter-day Saints in early April 2020.
-Currently studying Exercise Science at BYU, hoping to pursue a career in physical therapy or a similar profession studying/working with the human body.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 57.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 57.75 |
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Nike Pegasus 33 Miles: 24.50 | Under Armour Bandit 2 Miles: 18.00 | Nike Lunartempo Miles: 10.00 | Saucony Kinvara 7 Miles: 3.50 | Hoka Clifton 2 Miles: 0.25 | Nike Victory 3 XC Miles: 3.00 | Saucony Zealot Miles: 1.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles today, and the soon to be missionaries came, so that was cool and shoutout to them. |
Nike Pegasus 33 Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles today. 1:00 practice sucks. A run is like embarking on a journey (quite possibly life threatening) to the very dungeons of h*ck after bathing in a volcano and setting yourself on fire. Lol then I took an ice bath with the girls, then Parker, Michael, Dylan, and I broke down the dam at the spring and built a new one (which took approximately 2 hours) which raises the water level by about a foot so that was sick. Also I'm super stoked for camp tomorrow. Also shoutout to Connor, Asa, and Josh because they're going to be awesome on their missions and I'm really gonna miss them for the next three years...
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Under Armour Bandit 2 Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| First day of xc camp! We went to the capital building in SLC and ran up the canyon right behind it. 5 up, 5 down. We averaged like 7:15 on the way up (felt like death) and about 6 flat on the way down. It was a good run, but we'll see how I feel tomorrow... Then we played some games, ice bathed, and had a grand ol time with the team. |
Nike Lunartempo Miles: 10.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| XC camp day 2. We went to deer Creek and ran there, mostly rolling hills on the trail. I was hungry and thirsty before we even started so I put some fruit snacks in my waistband and that was greatly appreciated 5 miles out (shoutout to Mama Heaps for the fruit snacks). I felt pretty tired for most of it, but started feeling good for miles 9 and 10. 6:12 and 5:52 for those. Shoutout to the team for being just plain awesome. |
Nike Pegasus 33 Miles: 10.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Last day of camp, I was dang tired. I haven't been doing the best with sleep so time to get back on that... So we couldn't do the run we were going to do because of some fires so we went up to park city and ran up there. It was a mostly flat run (2% grade, downhill on the way out, uphill on the way back.) And the first half flew by, and we were taking it super easy because we were all kinda spent. The last 4.5 miles Jamie had us do a progression starting just under 7:00 pace, and decreasing by about 15 second every mile. Seeing as my legs were dead before we even started this run, it was a pain-fest for sure splits of the progression were 6:49,6:35,6:30,6:17, and the last half mile was at 6:10 pace. We were also running into the wind on the way back, and I decided to lead the first couple miles so that was a poor choice on my part. Anyway, I'm not totally bummed because I still got faster every mile, but not quite as much as I wanted to. I had to fight for the splits I hit. It was tough. Good times though, shoutout to the team for being stellar |
Under Armour Bandit 2 Miles: 10.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles super easy, 7:53 avg pace. Lol it was hard to move. High mileage and high intensity for the past 3 days. Barely scraped by 6 miles. Achilles started hurting decently bad so I rolled out and hopefully it feels better Monday... |
Nike Pegasus 33 Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Just one mile today, my achilles was hurting too bad to run... so I raced home, changed into my swimsuit, and went to swim laps instead. I swam for roughly 35ish minutes, and got 1200 yds in. Good swim. I rolled out, but my right calf (the achilles that's hurt) won't freaking release. I'm going to have papa Heaps roll/rub out my calf after work to see if it will loosen up, so shoutout to him.
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Saucony Kinvara 7 Miles: 1.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.25 |
| It hurt to run. So I swam instead. I swam a mile so that was grand |
Hoka Clifton 2 Miles: 0.25 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| Achilles felt better, but not good enough to run. No pain walking, so that's good. I went to the pool again and did 350 WU breaststroke, 5x(50 kick, 50 jog, 100 freestyle), and 350 cooldown breaststroke. That comes out to a mile swim. Good times. I think while I'm at lake Powell this next week I'm going to try to swim 2 miles a day. |
Nike Pegasus 33 Miles: 0.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pretty good swim workout today. 200 WU breaststroke, 5x(25 jog, 50 swim HARD, 25 jog) with 1 minute of rest. Then 3x200 kick. 200 cooldown breaststroke. I'm going to an A.R.T. (active release therapy) guy tomorrow morning to see if he can help my achilles. It has felt a little better today, we'll see about tomorrow. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 mile open water swim at lake powell |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles. Pretty painful. |
Saucony Kinvara 7 Miles: 2.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Mile warm-up, then premeet. Premeet was 2:36. It was pretty painful the whole time, but I had an appointment with the chiropractor for my achilles at 4:10 so I thought I might as well see what I could do. At the appointment the doctor said that I have adhesions between my achilles and the surrounding muscles all the way up my calf, so he scraped a little bit along my achilles and that was excruciating... Super super painful. I'm going to try to race tomorrow, we'll see how I feel. Eventually he's going to scrape my whole calf and hopefully fix it... Ugh I'm not looking forward to that. Praying I'll feel good enough to race tomorrow. |
Nike Pegasus 33 Miles: 2.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't race, hard swim. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another swim. Shoutout to Kobe and Parker for swimming with me. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I spent some time on the indoor bike today. 15 minute warmup, then a 15 minute hard effort, increasing the resistance every 3 minutes and decreasing it the last one to work on leg speed and kick. Finished up to 70 minutes. It was a good workout, and the new bikes are way nice! |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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Saucony Kinvara 7 Miles: 0.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikes again today. 10 Minute warm up, then 8 sets of 5 min medium, 2min hard, 2 min easy. Then a 10 minute cooldown. The whole workout took 1hr and 32 mins. Good times. Also I'm way glad I decided to bring my Bluetooth speaker because we didn't have to die in silence today. Shoutout to the team because I love them. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yet another bike workout. Wahoo. 10 min warm-up, then 8 sets of 90 sec easy, 2 min medium, 1 min hard, 1 min rest. 10 min cooldown. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Premeet for grass relays tomorrow. I warmed up a mile, and my achilles hurt decently bad. I wanted to see what it felt like with spikes so I did premeet anyway. 2:28, so right on pace. It didn't hurt as bad in spikes for some reason... Idk. I cooled down another mile and that was really really painful... Hopefully I'm good to race tomorrow |
Under Armour Bandit 2 Miles: 2.00 | Nike Victory 3 XC Miles: 1.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Race: |
Grass relays (2 Miles) 00:10:46 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Grass Relays today. I ran a little bit to test the achilles and it hurt pretty bad... Idk why on earth it still hurts. I haven't really run for 3 weeks and I've been getting some serious treatment. It should be fine. Anyway, I went to the medical tent and they taped it up real good, and I decided to race anyway, because it felt better in spikes yesterday. First mile was pretty good, but the second mile wasn't as good. It hit me that I made a mistake this week. Every time I'm on the bike I hammer every workout. I need to allow myself to recover. My legs were pretty trashed for the race, hence the slow time (not to mention I'm injured). I'm going to see another physical therapist on Monday to get a second opinion. Wish me luck. Injuries suck, don't get them. |
Saucony Zealot Miles: 1.50 | Nike Victory 3 XC Miles: 2.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 57.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 57.75 |
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Nike Pegasus 33 Miles: 24.50 | Under Armour Bandit 2 Miles: 18.00 | Nike Lunartempo Miles: 10.00 | Saucony Kinvara 7 Miles: 3.50 | Hoka Clifton 2 Miles: 0.25 | Nike Victory 3 XC Miles: 3.00 | Saucony Zealot Miles: 1.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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