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Week starting Mar 19, 2017

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Location:

Cedar City,UT,

Member Since:

Sep 26, 2016

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

High School:

800m: 2:02 (Region 9 Champs 2016)

1600m: 4:29 (Utah 3A State Champs 2016)

3200m: 9:43 (Utah 3A State Champs 2016)

5k XC: 15:39 (Nike Southwest 2015)

College:

1500m: 4:17 (Pomona Pitzer Invite 2017, Injured at the time)

5000m: 15:30 (Steve Scott Invite @ UC Irvine 2017, injured at the time)

6k XC: 19:15 (Color Country Invite 2017)

8k XC: 25:30 (UC Riverside Invite 2018)

10k Road: 31:57 (Deseret 2017)

Short-Term Running Goals:

GET COMPETETITVE AGAIN

 

Long-Term Running Goals:

win stg marathon 

Personal:

Exercise science major/FORMER student athlete at Southern Utah University. Currently in my senior year, planning to graduate Spring 2020.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
63.00
Adidas Supernova Sequence Miles: 40.00Nike Zoom Streak Miles: 8.00Asics GT 2000-2 Miles: 12.00Adidas Avanti Prime Miles: 3.00
Total Distance
0.00

Legs tired, did a litle core and light lifting. 

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Total Distance
11.00

Warmup and drills, then 50% on dikes, 6:32 avg. Felt good today despite crazy wind. 4 days of effort starts tomorrow.

Adidas Supernova Sequence Miles: 11.00
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Total Distance
10.00

First day of effort this week. Warmup and drills, 1 mile warmup, 24x400m starting at 10k pace with 30sec rest, then 5k pace with 45sec rest, then 3k pace with 1min rest, then mile pace with 1 lap jog rest, so sets of 6. 10k set I averaged 75's, then 5k set I should've pushed hardee, averaged 74's, then 3k set was good, 72 avg, then mile set was a little slow, 69 avg but hit 70, 69, 69, 69, 68, 67. Small cooldown. Aerobically I felt great today, but those mile pace sets have gotta get faster, that'll just come when we do harder speed I guess. Good stuff today, averaged 72.5 for the whole thing, so right around where I want to hit for my 5k. Did that for 24 laps, so that should be a mental boost come race day.

*little side note, right before rep #22, coach said something that really stuck with me, he said "if you don't give it today, don't expect it tomorrow". Coach is full of little wisdoms like that but this one really got to me.

Nike Zoom Streak Miles: 8.00Asics GT 2000-2 Miles: 2.00
Comments(1)
Total Distance
11.00

Day 2. 60% in the wind and the rain, made for a grinder! Warmup, drills, mile warmup, then got after it on farm run. Splits were 5:54, 5:52, 5:45, 5:42, 5:45, 6:19 (hit the wind and uphill), 6:17, 6:13. Koy and I had a good system of exchanging leads in the wind and it helped a ton. Avg of 5:58. Probably my strongest windy 60 yet. Stayed mentally tough today and remembered coach's quote from yesterday.

Adidas Supernova Sequence Miles: 11.00
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Total Distance
10.00

Day 3 of effort, another good one! I heard that we were doing 80 and hills,and I was kinda right, minus the 80. Just a hill session in the snow and wind, really fun, hard grind. I miss hill sessions. Warmup and drills, 3 mile quicker warmup, 2 miles out to the hill by the reservoir, then the workout was 6x25sec, 6x15sec, 6x10sec, recovery back to the start. Felt smooth and fast, forgot to take my tums so there were some stomach issues but other than that it was a great workout and effort, stayed in it mentally, much needed for that closing speed. Cooled back down to the school. Good stuff today

Asics GT 2000-2 Miles: 10.00
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Total Distance
9.00

Last day of effort this week. Warmup, drills, 3 mile warmup, then the workout was 1000m @ really fast, 800m at faster, 500m at faster, 400m at whatever you've got left. 4min recovery between everything. Hit 2:49, then choked the 800 lol hit 2:22, then 1:23, then 1:03. Good hard speed! Cooled down 2 miles. Solid week!

Adidas Avanti Prime Miles: 3.00Adidas Supernova Sequence Miles: 6.00
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Total Distance
12.00

Saturday long run. 12 on dikes and extended to Willowbrook, 6:46 avg. Good end to a solid week! Excited about where my fitness is right now.

Adidas Supernova Sequence Miles: 12.00
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Total Distance
63.00
Adidas Supernova Sequence Miles: 40.00Nike Zoom Streak Miles: 8.00Asics GT 2000-2 Miles: 12.00Adidas Avanti Prime Miles: 3.00
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