| Location: Bellevue,WA,United States Member Since: Jun 22, 2015 Gender: Male Goal Type: Highschool Champ Running Accomplishments: PRs:
Track:
400 relay split: 54.4 (HS Senior)
800: 2:01.40 (HS Senior)
1600: 4:18.83 (HS Senior)
3200: 9:19.58 (HS Senior)
XC:
5k: 15:33.0 (Collegiate Freshman) Short-Term Running Goals: Collegiate Freshman Time Goals:
1500: 3:53
5k track: 14:45
Comments: Optimistic about these, although they may be interfered with by my recovery from mono. Long-Term Running Goals: - Run for Division 1 program (First goal I've 100% made on here!)
- Compete at NCAA XC and TF Nationals
- Sub 14 5000m on the track
- Make the B standard and go to the trials for the 5k or 10k Personal: Sophomore at Michigan State University in East Lansing
I have been running since fifth grade. My favorite professional runners are David Rudisha and Evan Jager. My favorite high school runner is Chris Watson because he periodically reads this blog and should definitely make one. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 136.30 | 0.00 | 28.80 | 0.00 | 165.10 |
|
| 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 | | 7.10 | 0.00 | 5.00 | 0.00 | 12.10 |
| Lack of quick updates last week because of camp. Today I did 8 hill repeats with the team up a 1k hill at 70-80% effort. Hills usually feel awful for me but daily strengthening must be paying off because I felt great today. I might even be in the greatest racing shape of my life at only 25 miles a week. Finished off the day with some core and lifting.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I wasn't expecting to do that much yesterday, so I just did strengthening in the morning at team practice and a solid 2 mile night run with my dad.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran a decent 5 miler with Dante and Chris. Felt good today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.50 | 0.00 | 11.50 |
| 20 minute tempo in my trainers at 80-85% effort today. The grass was not quite as wet from last night's rain as I thought it could be, which helped. Came through at the 5k in 17:40 on Interlake's old home course. Felt generally pretty good and no lower leg pains to be concerned about. I have not come anywhere remotely close to that pace at that effort in my previous tempos at this location or even anywhere outside the track. I feel very good about this season given how well I am doing with such little training due to my previous injury. Team also looked great today despite a few key players being absent. I've been told that I can ramp up my mileage pretty fast because of how good my legs are feeling. This should be my last week at 5 days a week and then I will be at 6 days a week and maybe even 40+ miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran 4.5 with Chris, Michael, and Matthew to cap off the week of running. I will run 6 days next week. A few pains but it feels good for adding 10 more miles plus workouts to my training. I'm going to be close to my normal training again by the time September hits, so I'm pretty excited.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did not run today, but I realized I should probably be more regular about recording my non-running activities as I may want to look at what I was doing in the future. Today I did my leg strengthening and then team abs. I hiked for 3 hours and then did a swim workout.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run but I did swim and strengthening.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles total with a 20 minute fartlek in the middle. I felt pretty good and we mixed up some longer tempo-ish intervals with shorter fast ones because we were instructed to avoid a structured fartlek. Did some weightlifting and extra abs today along with leg strengthening.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 Chris Watson and Mitch, who is looking great. I wasn't feeling great so we dialed back the pace for today. Later I did some extended core, weightlifting, and leg strengthening exercises.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 with Mitch, Carter, and Dante on Blueberry trail. Mitch and Dante pushed the pace but it was nothing terrible. I had some shin pain yesterday but it seems to be subsiding fairly quickly.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 10:42 2 mile tempo with warmup and cooldown. I did this about 20 seconds faster than earlier this summer and with definitely less effort. I think I can do better than this. At this same time last Summer, however, I tried to do this workout at full effort and failed miserably. Given that I had a very good start to my season last year, I am satisfied and feel that I am most likely at a significantly higher level right now than I was back then.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Red eye to Burlington, Vermont so I ran in the evening. It is very hot and humid here and there are plenty of bugs to inhale on runs. Despite feeling like absolute garbage from sleeping, eating, and drinking very little from the day of travel, I matched my ideal training pace and felt comfortable. It could be because it was in the evening that I ran rather than the morning. I've always suspected that my runs are way worse in the morning. Not sure what made up for my poor state today but it could be the fact that it was in the evening. Finished up with some leg strengthening.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Legs felt a little sore from the late-night strengthening. 8 mile out and back long run today a little past middays. I have found that I am an extraordinarily different runner later in the day. It was quite hot outside but I held 6:15 average pace, which I previously have only been able to hold on shorter runs with many stoplights and lots of effort. There were no stoplights today and I was comfortable. I have noticed that hills bother me a lot less now and they did little to disrupt my very consistent groove today. Hopefully more runs like this will follow. I cannot wait until I can train consistently later in the day so I can better see, like today, what my capabilities are.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Today I did a hill workout of 10x400 repeats uphill with the rest of jogging back down the hill. My GPS watch was out so I measured by jogging downhill from the top at 7-ish mile pace for 1:45. My results were intervals that were a little bit short. I alternated between a gradual-moderate hill and a nasty one. I averaged 62 seconds up the gradual one and 71 up the very steep one. Not sure what speed I was going but it felt very good,
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Was quite sore today from extended leg work and hill workout from Monday. Ran easy .6 to the trail where I ran 4.8 miles at 6:20 pace and then easy .6 back to the house up the hill. I measured the hills with my GPS watch today. I was going 71 second pace up the moderate-gradual hill and 78 up the nasty steep one, which is good considering hills have always been a battle for me. I am feeling the difference my leg strengthening is making. This injury has been a blessing in disguise, as I never would have met my miracle working PT Richard without it. I feel my PT sessions have significantly improved my speed and durability and are continuing to rapidly develop me as a runner.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 Dante. Tempo run tomorrow morning. I am now back to morning runs, but thankfully practices will start becoming evening runs next week. I'm excited to see how I can do as I know it will be a step up given the runs that I did in Vermont. I'm very thankful that I've been performing so well despite being very low mileage and recovering from injury for most of the Summer.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| Tempo run this morning with the crew. 4x5 minute intervals with 1 minute rest in between. I felt wonderful and outperformed what I did in previous years in this same workout.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 mile with the crew, followed up with swim, lifting, abs, and leg strength.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile long run and then road trip with my family. I did leg strengthening when I got back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 10x1 minute hill repeats at 85% effort. They felt quite good even though these have typically been my weakness. Today was the first official day of practice.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 with Mitch today. Fairly sore as a result of the hill workout yesterday and my recently increased leg strength routine. Our coach is also having us do hip and glute strength activities during practice so I am doing that as well. My ankle felt alright today and Mitch is running exceptionally well and is set for huge improvement.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles today with Tom for the first 2 and then 4 by myself. Today I am still feeling it from the added leg work. It may take a bit to get used to. During the part where I was on my own, I felt most comfortable today at 6:25 pace. I noticed that my speed does not change in training runs whether I am going uphill, downhill, or on flat ground, whereas it used to vary heavily.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 3.30 | 0.00 | 8.50 |
| We did a bunch of slightly less than 1k repeats at Tillicum park. It was my mom's birthday and I was out bowling without my water bottle (my fault), so there was minimal hydration early in the day and I also didn't eat a lunch before practice because of the bowling. As a result my workout didn't feel too great but I stayed very consistent in my intervals even though my legs felt weak. My coach, however, said he was very happy with how I ran so I am encouraged. The team looked fast today, but the vast majority of them were totally spent after interval number 6. My coach had planned for 8 but when he saw that some of my teammates were no longer standing and that others had taken the opportunity to empty their stomachs midway through the interval, he decided to stop us. It would be hard for anyone to argue that effort was not put in today and I am proud of my team.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Did an easy 3.5 with Tom, Chris T., and Dante. I did .5 around the school and went right into a very smooth, light mile on the track just to kind of shake out my legs and work on my pacing abilities. I hit every 200 mark at 45 seconds and came in pretty much exactly as my watch turned to 6:00. There will be a time trial (in trainers as always) next week and I hope to beat my time trial best (4:40) that I did during the track season earlier this year. It's a shame I didn't get to finish my track season because that mark was way better than the 4:54 that I did in the season leading up to my PR's. However, I am running more responsibly and am confident that I will break my PR's multiple times next spring.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Bridle Trails 8 mile with Mitch today. We kept the pace honest. When I got back to the track I went right into a smooth 800 to finish off my 42 miles for the week. I have a mile time trial in my trainers next Tuesday and I aimed to run the first 600 at 6:00 pace my last 200 of the 800 at my ideal time trial pace: 34.5. However, I ended up at 5:45 pace for the first bit and finished with a 33 second 200. That was the easiest I have felt running that fast for 200 and I am encouraged.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4x5 minute tempo around uniguard park with the crew to work on tempo effort in a hilly area. I did not actually do a mile per 5 minute interval but it was close and I did total 8 anyway so that's just a guesstimate.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 136.30 | 0.00 | 28.80 | 0.00 | 165.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|