Run.

long run at 7:30

1.5 warm up two laps of striders

1600m 5:00

1200m 3:44

800m 2:24

400m 1:05

200m 31

Conditions were terrible so I feel good about these times

did a 4 mile morning run

workout 10x400

65,65,65,64,64,64,63,63,63,62

perfect workout and feel great

nice recovery run from saturdays 15k

easy training run, just trying to slowlyget back

2 miles with the store at the asics meeting

Well I have decided to start actually blogging...

After a very laid back week due to a sprained ankle from last saturday I felt like giving my body a test to see if I was ready. I felt amazing... Ran the dimple dell gully loop twice and felt really strong and had no problems with the ankle. which is great considering it's about 75% wood chip and sand with rolling hills. I am super excited to take my training to the next level.. after this week the real mileage will start and I plan on getting myself really rolling. Tomorrow I'm going to go short and easy up on the trails than I will be on the road the rest of the week!

ran a decent 6 miles on the trails although there was about twenty minutes that we were trail blazing from peak to peak until we dropped into the canyon

I ran twice today both easy miles just felt like running morning and evening

Don't even want to talk about it

Nice run with BYU at about 6:50 average

Ran a recovery pace but it hurt like crazy because I ran it at 11:30 so it was scorching hot

Long run up Provo canyon and averaged 7:04

Two runs today but I did the five mile lake tempo in 26

Two nice easy recovery runs 

ran a big warm-up and cool down before the 4 mile race

Solid ten miles. Real solid. Slight struggle too, didn't feel great

Happy birthday me. Haha a nice and easy 10 around Herriman struggled to get going but I did it 

Did a Fartlek workout. 10-5-3-2-1 all with equal recovery thought these I was just under 5:30 pace so not amazing but I was by myself.

Went on two easy runs a 4 mile morning run and a 7 mile evening run both at a very conservative pace.

10 miles at just under 7 min averages was probably the best run I've had all week.

2 mile warm-up

half marathon time of 1:08:48 ran with Jacob Howell for the whole race, guys like Justin Park and Mike Nielsen were just around us I was 6th overal and felt really good about this being my half marathon debut

2 mile cool-down

Ran 15 miles with the guys plus some old fast guys.. (Matt Paulsen, Iain Hunter, and Mike Nielsen) 5:56 was the average pace. It was semi difficult 

Did my first workout 6 1000's and 4 500's it was brutal

4 mile evening run

6:48 was the pace, and I felt really beat up

Easy mileage felt okay today 

Great Fartlek workout. Crazy hard, crazy fast. 10-5-3-2-1 all of them about 5 minute pace or faster

Nice steady long run at 6:22 pace 

4X1 mile at 5:05 averages at Kiwanas park. Super hard again. Really struggling with the adjustment maybe it's my lack of patience.

Easy 10 with some lifting 

Easy pre race day.

Had an awesome 3 by 2 mile workout 

6:39 averages feel pretty good!

10 miles on the provo river trail at 6:30 pace, the temp was ridiculous, getting ready for hobble creek will be brutal

8.25 mile pregressional tempo up hobble creek at about 5:55 average 

easy run, didn't feel so easy

5x1000 on grass at 3:00 felt good

easy 11 

hard long run up provo canyon out and back, we were hitting 5:40 up the canyon with the wind in our face.

easy run

5k, 3200 with on and off pace changes..

5k- 16:02

3200- 10:20

easy miles

Mile repeats at Kiwanis,

5:05, 5:00, 4:58, 4:50

Easy run recovering for tomorrow

10 in the morning 4 in the afternoon

fast long run.  

mile breakdown 

1 mile- 4:52 1200m-3:41 800m- 2:18 400m- 1:08

fartlek 10-5-3-2-1

Great workout 

easy run

morning & evening easy run

felt relaxed but slow today..

Easy run at 6:40

3 mile tempo 5:07, 5:09, 5:01

run with strides

pre race 

proud of the way I raced 

Long run at 6:22 pace pretty chill until the last 2 miles

6 by 800m on intermural fields

2:18, 2:16, 2:16, 2:16, 2:14, 2:18

Today was the first day I worked out with the traveling squad and I held my own and coach was impressed so they are sending me to vancouver! Junior Worlds here I come!

easy run 

mile breakdown 

1600- 4:36 1200- 3:24 1000-2:47 800-2:09

Easy run on Eyestone loop

5 Morning miles with Doolin

10 in the afternoon plus lifting

Easy running, just recovery

Great workout! Hobble Creek Tempo 8.2 miles in 47 min! that's 5:45 average, with speed changes every 15 minutes

4 mile repeats on the track... 4:39, 4:35, 4:28, 4:26

miles 

long run at a controled 6:30

mile: 4:50, 4:55

800: 2:22, 2:18

on intermural fields today

easy miles

Did 5 800's on grass consistently around 2:20

15 miler on the pacific with Dylan. we started at about 6:15 pace for the first few and ended up working the average to 5:46. This was my best long run ever 

solid run.

6x1000 with 60 second rest

lake loop tempo, 24:49 on a 4.90 mile course, felt pretty goof about this.

1600-800-800

4:45-2:18-2:10 on grass 

felt great today!

recovery day

4-mile time trial at Kiwanis park, super good race between the guys, we had a solid pack, and rolled a fast pace on a really cold day, mile 1 was 5:05 and we were all packed up I was in about 5th, mile 2 I was still in a about 5th and our pack had broken away a little bit 5:04, mile 3 things separated a bit I was in 3rd coming through in 5:05 and than closed taking second and hitting the last mile in 5:03. Overal felt really good about it and it was fun! Rolled the last 400 and that always feels good

5 in the morning, 11 in the afternoon

long run, was chill.

we did two sets of 800,800,400,400 

I rolled today and felt amazing, was able to close out the workout with a sub 60 on grass

fartlek 10-5-3-2-1 good workout

Tapering off and I feel sore.

7 miles for 7 days until glory..(:

1600-4:37

1200-3:24

800-2:06

400-59

easy

easy

three and striders for tomorrow is RACE DAY!!!

Ran a great race and now I'm worlds & Pan-American games bound! it was an extremely slow race, due to the elements! 6 inches of mud and some snow with chilling temps! 

lake loop! new best on the 4.9 mile loop! 24:34

decent long run, 6:15 pace 

3x1600 on the track. 

4:41, 4:36, 4:37

Tune up workout 

2x400- 61, 60

2x200- 27, 26

two runs to split up some mileage before the time trial tomorrow

time trial! Ran the 3k in 8:36 

I feel good about that considering my first mile was 4:42 which means the pace change at halfway was huge 

long run and egg nogg challenge

good pace, just mileage

Felt rough but I was happy with the workout 

Fartlek 10-5-3-2-1 

just a mileage day, 10 in the morning than 4 on the alter G

5x1200

3:29, 3:28, 3:28, 3:29, 3:27

had two smooth and easy runs

longest run ever! 17 miles through herriman all by my self! but still managed to average 6:12 pace

4 mile tempo by myself

splits were even 5:15 couldn't do much on my own

easy mileage

2 by 3 mile tempo with 3 min break in between. 15:15 was my first one and that was with a 5:08 opening mile, the second 3 mile started great but jon left me high and dry and on the indoor track that was bad news, 15:43 for number 2