| Member Since: Jul 20, 2015 Gender: Female Goal Type: Local Elite Running Accomplishments: Dixie State University Cross Country Runner. 9 letter highschool athlete. 13th place (2011) Utah, state championship- 19:31.
800m- 2:28 (2015)
1600m- 5:23 (2012)
3200m- 11:42 (2012)
10k- 41:31 (2013)
Short-Term Running Goals: Varsity spot on Dixie Cross Country Team.
#1 Incoming Freshman.
Comsistant low 19:00, high 18:00 min. 5k. Long-Term Running Goals: Run throughout my life and maintain a healthy lifestyle. |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 429.15 | 132.22 | 194.10 | 93.47 | 848.94 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
| 1st day of Ragnar. 1st leg- 8.5 miles. I felt really good, and was running at a decent pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 2nd day of Ragnar. 2nd leg- 5.8 miles, 3rd leg- 4 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 2.50 | 0.00 | 4.00 |
| Phase 2 begins :)
Fartleks today.
1 mile warm up
18 minutes fartleks, 2/1 (2 min hard, 1 min recovery, 6 times)
1/2 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Long easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 2.00 | 0.00 | 3.00 |
| First Tempo Workout.
1/2mile warm up
2 miles Tempo
1/2 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Long and easy. Ran up Memorial Hill in Midway, Utah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Distance miles. Ran up the back side if Ragnar Hill in Midway, Utah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.00 | 0.00 | 4.50 |
| Fartleks today.
1/2 mile warm up
21 minutes fartleks 2/1 (2 min hard, 1 min recovery, 7 times)
1 miles warm up
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Long and easy. Ran to the Midway cemetery and Soldier Hollow.
4 striders
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Long and easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
| 1 mile warm up
1600m hard, but not timed
1 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Pre-meet. Easy day
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Lewiston Border Run (3.1 Miles) 00:21:04, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
| 5k race in Lewiston, Utah.
1 mile warm up
5k race
2 mile cool down
I felt really good throughout the race. The course was down and back, so it was windy on the way back. I tried to draft off of a young guy in front of me, but that probably slowed me down to try to conserve energy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Fartleks today.
1 mile warm up
24 minutes 2/1 (2 minutes hard, 1 minute recovery, 8 times)
2 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Long easy run
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Long easy run. Actually, ran it at a decent pace.(wasn't too easy)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.50 | 0.00 | 5.50 |
| Tempo day.
1 mile warm up
2.5 miles tempo
2 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| Distance run.- ran the Newton border.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| Fartleks today.
1 mile warm up
18 minutes 2/1 min. Farleks (2 min hard w/ 1 min recovery, 6 times)
2X400m
3 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy day. Felt tired from day before.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Tempo Workout
1 mile warm up
3 miles tempo(20:40)
2 miles cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.25 | 6.25 |
| Ran 6 miles today with a couple striders, and then paced my dad in a 400m right after(1:20)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| Distance miles today. Rainy and thundery. Turned back after a mile to get out of thunder, but then started again after about 2 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| Phase 3 of training begins :)
Hill repeats today.
2 mile warm up
10X1:00 minute sprint (jog recovery back)
2 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Long and easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Tempo Day.- it was rough.:/
1 mile warm up
3 miles tempo
2 miles cool down
first mile felt fine, but struggled on the last two.- The second mile was especially tough.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy day. -felt tired all day yesterday, so decided to take it easier today and tomorrow in preparation for the 5k on Saturday. I'm training for my upcoming season, not this race, but i do want to do good to give me a confidence boost and to see wether my hard work is paying off.
So today I ran 3 miles with 4 striders afterward. My legs felt fine, but my upper body not too hot. I think I need to start managing what I eat better.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Pre- meet.- Easy day.
1.5 miles easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Newton Dam Run (3.1 Miles) 00:18:59, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 3.10 | 8.10 |
| Newton Race today. 2nd overall, 1st female. Lost to Jeremy, but beat Mark by 5 seconds. Felt pretty good, but my legs were a little tired.
Warmed up 1/2 mile, and then ran 41/2 miles back to my house after the race.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 3.40 | 10.00 |
| Morning: 3 miles
Evening:
1 mile warm up
FARTLECKS: 24 minutes (2/1 minute- hard/ recovery) (3.1 miles)
1/2 mile recovery
2X200m (felt SO HARD!) my legs were dead
2 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles to the church and back. My stomach felt weird the whole time.- almost like I was going to throw up or something? Last night I was feeling sick after my workout up until I went to bed. I think I didn't eat as much as I should have before I ran last night. Overall, it was just hard to breathe in general today. My legs felt WAY better than they did yesterday too.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles w/ 2 striders at the end.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.50 | 7.00 |
| Speed workout.
1 mile warm up
1X1600m -6:20(running alone/ hard to pace)
2X800m, 4X400m w/ 400m recovery, 4X200m
1.5 mile cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles to the Newton church.
also did a 6 mile hike on Crimson Trail up Logan Canyon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.36 | 0.00 | 0.00 | 0.25 | 10.61 |
| Distance Run today.
10 miles
paced my dad in a 400m after(~1:20)- jogged 400m home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 3.00 | 0.00 | 3.40 | 10.55 |
| Speed day:
Morning: 3 miles
Evening: 2 miles warm up- To Newton.
10X1:00 minute hill repeats w/ jog recovery back. The distance for each repeat was .17.
2 mile cool down- Back home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles to the Newton church.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles around the loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.22 | 0.00 | 3.00 | 0.00 | 10.22 |
| Tempo day.
Morning: 1.22 mile warm up
3 miles tempo with Amber Knight. -(20:18)
3 miles cool down
Evening: 3 easy miles- felt super sick.. It was probably from what id eaten earlier.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles to the Newton church.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran about 10.5 miles to Cache Junction today. It felt alright. I'd say the thing that hurt the worst was probably the bones in my feet.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Fartleks today.
morning: 3 miles
evening: 1 mile warm
3 miles fartleks (2/1 minute; 2 min hard, 1 min recovery jog) My legs felt very tired and heavy before, a and I felt like I wasn't going as fast, but my pace was actually faster than normal.
3 mile cool down- It was pretty slow. I averaged about 10:15 mile pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.07 | 0.00 | 0.00 | 0.00 | 7.07 |
| Long and easy.
Ran with Amber Knight up by the golf course and up birch creek canyon. 7.07 in 1 hour. My legs felt tired, but I managed. We averaged about an 8:30 mile pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles to the Newton church. I felt really good today:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| Morning: 3 miles
Evening: 1 mile warm up
2X800m, 1X200m
1 mile cool down
Firat day in St. George.. The heat kicked my but in the evening. Between the heat and my legs being stiff from he car ride, I wasn't able to run as much as I would've liked.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.25 | 5.75 |
| First morning run in St. George. Ran 5 miles, then did a 400m on the track(1:20)- legs were stiff. Then jogged a half mile back to my apartment.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Not exactly sure how far I went, but I'm guessing it was somewhere between 9 and 10 miles. Felt good.:) Then rode my bike about three miles later that day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.50 | 0.00 | 0.00 | 7.50 |
| First day of Dixie XC practice. 1/2 mile warm up. Ran 6.5 miles with Jenessa Mitchell the first half.- She turned around early and I ran with Coach Decker the rest of the way. Pretty decent pace. 1/2 mile cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Morning: 1/2 mile warm up
Easy grass run,- running circles around the park by the temple. ( about 4 miles)
Evening: ~6 miles at Pioneer Park (Dixie Rock) It was really pretty , but super rocky.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 1/2 mile warm up.
6.1 around the quarter master loop.- huge hill(quarter master) 2/3 into it. Ran with Katy, Nicole, and Coach Decker, but pulled ahead on the hill and picked up the pace going back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 2.50 | 9.00 |
| Morning: 1/2 mile warm up.
Easy grass run at Dixie High School. Ran with Janessa and Katy. About 4 miles a 8:15 average pace. W/ core afterwards
Evenig: 3/4 mile warm up.
5X800m: 1) 2:55. 2) 2:51. 3) 2:44. 4) 2:46. 5) 2:42.
1.25 mile cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.10 | 0.00 | 0.00 | 6.60 |
| 1/2 mile warm up
6 miles. Ran with the boys today. Averaged a 7:20 pace.- felt really good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Ran the marathon course. Coach dropped me off at 10 miles and I ran back to the University by myself. It was mostly down hill so it was pretty fast. Averaged a 7:15 mile pace.- felt great.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 2.25 | 5.75 |
| Morning: team pictures- didn't run
Evening: hill repeats.
1 mile warm up
(1X400, 1X200m) X5 -with 200m recovery between each one.
1.5 mile cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Morning: easy grass run.
1/2 mile warm up
4 miles around park by the temple.- .25 mile cool down.
Evening: Sierra Hills trail run.
7 miles.- felt tired, my Achilles' tendon hurt pretty bad afterward.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Skyline morning run.
4 miles. My Achilles hurt the whole time, and I had a super sharp pain 2 miles into the run and could totally hear/ feel popping. I could only go 4 miles.. Did it super slow,- especially towards the end.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 3.00 | 0.00 | 9.30 |
| Morning: Easy grass run
1/2 mile warm up.
3.5 around cox park.
Evening: 1 mile warm up.
3 mile Tempo run (19:18)
1.3 cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6 mile run up riverside trail. Ran about a 7:44 pace? My legs were a little tired from tempo on Thursday. Achilles felt fun after stretching/ icing it Wednesday... Not sure what was wrong?
1/2 mile warm up.^^
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 1/2 mile warm up.
10 mile run up towards snowcanyon/ tuachan. (1:18) more hills in comparioson to last Saturday.
Also went on a 4 mile hike with skylar, josh, Brandon, and shark.
7 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| Morning: 4 miles- at around a 7:40 pace.
Evening: Met at Larkstrom park to do mile hill repeats.
1 mile warm up.
2X1600m hill repeats.- 1 mile recovery.
1 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.00 | 0.00 | 10.50 |
| Morning: 1/2 mile warm up.
4 miles easy grass run at Dixie High School.
Evening: 6 miles at Pioneer Park
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 5.00 | 0.00 | 5.50 |
| 1/2 mile warm up.
5 miles out past the mall and back. Ran with Katy and Nicole.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 7.50 | 0.00 | 9.50 |
| Morning: 1/2 mile warm up
3.5 Easy grass run.
Evening: 3/4 mile warm up.
60 second intervals X 15 (3 miles)
3/4 mile cool down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Evening practice: Pre-meet.
1 mile easy.
Strides.- 100m stride, 100m recovery.- 1.5 miles worth.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
George Kyte Invintational (2.485 Miles) 00:16:54, Place overall: 28, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.60 | 4.60 |
| 1 mile warm up.
2.6 miles-16:54.. In Flagstaff, Arizona.
1 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.00 | 0.00 | 6.50 |
| 1/2 mile warm up.
Skyline run up by Dixie rock. 6 miles with Katy. Averaged a 7:28 mile pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| Morning: 1/2 mile warm up
Easy grass run- 4 miles.
Evening: .75 warm up
4X1600m (5:47, 5:59, 5:56, 5:55)
.75 cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.50 | 0.00 | 7.00 |
| 1/2 mile warm up.
6.5 miles on the riverside trail. Averaged a 7:17 mile pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
| Morning: 1/2 mile warm up
Easy grass run- 3.75
Evening:
.75 warm up
pyramid speed workout.
400m-(1:17), 800m-(2:43), 1200m-(4:21), 1200m-(4:18), 800m-(2:49), 400m-(1:15)
.75 cool down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.00 | 0.00 | 6.50 |
| 1/2 mile warm up.
4 master loop 6 miles- averaged a 7:24 mile pace, but could've been faster without the huge hill. Felt pretty good. Legs are a little tired from last night.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.50 | 0.00 | 10.50 |
| A little over 10.5 on the riverside trail, including 1/2 mile on the track. Didn't run with my watch, so I don't know exact mileage or mile pace. I felt good, except I had to go to the bathroom super bad halfway through, but I pushed through that.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 4.00 | 0.00 | 4.50 |
| 1/2 mile warm up.
4 miles to Tabernacle street and Bluff street. Averaged a 7:15mile pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.00 | 2.25 | 6.75 |
| Morning: 3 miles easy grass run (7:23 pace)
Evening: 1/2 mile warm up
9X400m relays (paired with John)- finished second.
1 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.00 | 0.00 | 6.50 |
| 1/2 mile warm up
6 miles in the riverside trail. Averaged a 7:03 mile pace. (42:18)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 2.50 | 12.10 |
| Morning: 1/2 mile warm up
Easy grass run- 4 miles
Evening: 1.3 mile warm up
5X800m hill repeats- averaged 3:05 per hill... (3:05, 3:04, 2:59, 3:05, 3:10)
800m recovery between each set
1.3 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.00 | 0.00 | 6.50 |
| 1/2 mile warm up.
6 miles to Midleton Park. Ran with Brandon, hunter, Chris, and Katy. Averaged about a 7:20ish Mile pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| 10 miles to Snow Canyon. Averaged 7:22 mile pace. ~1:13:)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 1.88 | 10.38 |
| Morning: 1/2 mile warm up
4 miles to Bluff Street. Ran with Katy. - averaged a 6:58 mile pace.
Evening: 1 mile warm up
Hill Repeats 5X400m, 5X200m (alternate- 200m recovery between each one)
1.5 mile cool down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.00 | 0.00 | 6.50 |
| 1/2 mile warm up
6 miles on riverside trail. 7:22 average mile pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.00 | 0.00 | 6.50 |
| 1/2 mile warm up.
6 miles on riverside trail.- averaged 7:22 mile pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 4.00 | 4.50 | 0.00 | 11.25 |
| Morning: 1/2 mile warm up
Easy grass run- Park with Carosel. 4 miles- ran with Katy.
Evening: (Tempo Workout)
3/4 mile warm up.
1.75 miles tempo- last 800m bumped up to faster than race pace. (10:58, 6:20 mile pace)
1.25 miles tempo- last 800m faster than race pace. (7:35, 6:19 mile pace)
1 mile tempo- bumped up the pace the last 800m. (5:36)
1/2 mile- (2:45)
1.5 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| No official practice today. Ran 6 miles on the riverside trail. Averaged 7:42 mile pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles up green canyon with Hunter. Averaged about 8:00 mile pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 3.75 | 5.25 |
| Evening Timed Trial. (6k)
23:46- dehydrated and got sent to the E.R.... So.. I was pretty happy about my time considering the condition I was in.- Don't remember the last 1.5 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery Day.. My body just felt exhausted.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 5.50 | 0.00 | 6.00 |
| 1/2 mile warm up.
5.5 miles on riverside trail. Ran with Brandon and Alex up to 2.5 and turned around. Felt good coming back from Monday.- Legs are tired though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 2.00 | 10.00 |
| Morning: 1/2 mile warmup
Easy grass run- 4 miles
Evening: 3/4 mile warmup
60 second intervals- (16: 1 min hard/ 1 min jog recovery)- about 4 miles.
3/4 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Pre- meet
Riverside preview of course- 2 miles w/ 4 strides.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Cal Baptist Invintational (3.728 Miles) 00:24:06, Place overall: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 3.75 | 5.25 |
| 1.5 mile warm up
6k- didn't feel that well. My legs felt heavy the whole time, and I really struggled on about the last mile- maybe more. I think my body was still recovering from Monday and still trying to get energy back. My form could have been better, but I was tired, and it was showing. I felt really weak after and threw up multiple times. I started going through the phase of not really knowing where I was again, but it never got quite as serious as Monday.
Felt too sick/ really tired to do a cool down. Hopefully my time will be WAY better/ back to normal for the Conference meet.:)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Practice cancelled due to lightning.
Morning: 3 miles easy
Evening: 5 miles on riverside trail.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 4.00 | 0.00 | 3.75 | 10.25 |
| Morning: 1/2 mile warm up
Easy run to Bluff street.- about 4 miles
Evening: 1 mile warm up
5X1200m- (4:14, 4:18, 4:18, 4:14, 4:12)- 1st and 2nd my legs were pretty heavy, then they started feeling better.
1 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.00 | 0.00 | 6.50 |
| 1/2 mile warm up
6 miles on riverside trail. Ran with Brandon and SKYLER!! Not sure what my pace was so that might not be quite as cool;)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 2.50 | 9.00 |
| Morning: 1/2 mile warm up
Easy grass run at Vernon park.- 4 miles
Evening: 1 mile warm up to Cox Park.
400m relaysX10. Paired up with Hunter.- 1st place.
1 mile cool down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 1/2 mile warm up.
Indian run with half the team.- about 2.5miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
SUU Invintaional (2.485 Miles) 00:16:05, Place overall: 22 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.50 | 4.50 |
| 1 mile warm up( probably didn't warm up as well as I should have.. My legs-(thighs) were super tired/sore)
4K at Cedar City Golf course. There were 4 gradual 400m hills that were a lot tougher than they looked, and my legs just felt dead. Amber Knight was there and beat me by 15 seconds.
1 mile cool down.- may have been a little less.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 5.00 | 11.00 |
| Morning:1/2 mile warm up
4 miles to bluff street with Katy. Averaged about a 7:03 mile pace.
Evening: 3/4 mile
5X1600m w/ about 2 min. Recovery. (5:49, 5:47, 5:48, 5:52, 5:51)- 5:49 average.
^^Ran most of them close to Josh
3/4 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 4.00 | 7.50 | 0.00 | 12.00 |
| Morning: 1/2 mile warm up.
Easy grass run- 4 miles. Ran with Brandon and caught Skyler. We were hitting a good pace.- not quite sure what the average splits were, but it was close to 7:00 miles by the end.
Evening: Pioneer Park Trail run
-about 7.5 miles on the bike trail by Pioneer Park to Sunset drive and on a trail down there. There was big hills both ways, and my legs felt awful.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.00 | 0.00 | 6.50 |
| 1/2 mile warm up.
6 miles on the Foremaster loop.- Still a little tired. Not sure what my pace was.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Morning: 1.5 mile warm up. (No official team practice)
4X800m Hill repeats up Foremaster. W/800m jog recovery in between each.-Don't know my splits, and I'm not exactly sure it was an 800m.
1.5 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the riverside trail.- No official team practice
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
| 8.5 miles on a loop to Dixie Rock and out to bluff street, and back home
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.00 | 0.00 | 7.50 |
| Evening: 1 mile warm up
5X1600m- (first 800m @ tempo pace, last 800m @ faster than race pace.)
Last 800m splits:
-2:59
-3:01
-3:02
-2:58
-2:56
1.5 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with Clark and Hunter at Sienna Hills.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 5.50 | 0.00 | 6.00 |
| 1/2 mile warm up.
5.5 miles with Hunter and Alex.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 1.50 | 2.75 |
| 1/2 mile warm up on track.
12X200m- did them as a relay with teams of 3. Same team as Hunter and Clark.
3/4 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3 miles easy on grass. @ California
5 strides
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Pac West Conference Chapionships (3.728 Miles) 00:23:25, Place overall: 36 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.73 | 5.73 |
| 1 mile warm up
6k @ Riverside, California. Felt pretty good. I tried to start a little slower and speed up, but it's hard for me to pick up my pace. Mile splits: 5:59,
1 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 6.00 | 2.65 | 12.40 |
| Morning: 1/2 mile warm up.
6 miles to Bluff street and fiesta fun. Ran with Skyler and Brandon. Averaged ~sub 7:00 mile pace.
Evening: 1 mile warm up
400m/200m hill repeats up Turkey farm hill w/ 200m recovery in between each repeat. 7 sets running with A group. On the 7th 400, ran it downhill(1:11)
1.5 mile cool down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 10.60 | 0.00 | 11.10 |
| Morning: 1/2 mile warm up
4.1 miles with Brandon around the hospital. - hit a pretty good pace.
Evening: Pioneer park trail run.
6.5 miles with Shark and John.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1/2 mile warm up.
5.5 miles on the riverside trail. Didn't feel good. I felt like I had no energy. I definitely need to drink and eat more because I felt dehydrated and malnourished. I was defined struggling.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 5.00 | 0.00 | 11.25 |
| Morning: 1/2 mile warm up.
4 miles to Bluff Street with Brandon, Shark, and John.
Evening: 3/4 mile warm up.
Tempo Runs: 3 miles (18:33) -5 minute break w/ 40 recovery. 2 miles(12:13) ~6:11 average mile pace.
3/4 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.12 | 0.00 | 0.00 | 6.62 |
| 1/2 mile warm up.
6.12 miles running Foremaster Loop with Brandon. Averaged ~7:13 mile pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| ~about 8 miles on the riverside trail. No official team practice.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 4.00 | 5.50 | 11.25 |
| Morning: 1/2 mile warm up
4 miles to bluff street with Brandon and John. Averaged ~7:01 mile pace.
Evening: 3/4 mile warm up.
20X60 second intervals (60 seconds fast, 60 seconds jog recovery) ~5.5 miles
^^started getting blood blisters. Worst blood blister I've ever gotten from that run. A big red one spread in between my toes and I can hardly walk without it hurting now.
1/2 mile cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 6.50 | 0.00 | 0.00 | 11.00 |
| Morning: 1/2 mile warm up
4 miles easy around the hospital. Ran with Brandon, then Shark, Josh, and Hunter ran with us the last half of the run.
Evening: Pioneer Park.
6.5 miles with Clark.. And Yonas for a little over half of it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 1/2 mile warm up
5 miles on the Riverside Trail.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 1.88 | 4.63 |
| 2 mile warm up
15X200m with Josh and Clark.
3/4 mile cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Pre-Meet
Oregon course preview.- 2.5 miles
6 strides
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
West Regional Championships (Oregon) (3.728 Miles) 00:23:24, Place overall: 120 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.73 | 5.73 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 429.15 | 132.22 | 194.10 | 93.47 | 848.94 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.00 | Calories: 0.00 | |
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