| Location: Washington,UT,U.S.A. Member Since: Jan 14, 2012 Gender: Male Goal Type: Highschool Champ Running Accomplishments: I took 10th at the hurricane invititational, and 12th at the SUU invite. My current PR for a 5k is 17:01
Short-Term Running Goals: I'm trying to break a 16:30 5K Personal: I am 16 years old, and a member of the Desert Hills Cross Country Team.My coach showed us this blog after practice one day, and it seemed like it was a good idea.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.00 | 0.00 | 2.00 | 0.00 | 56.00 |
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| Mizuno Wave Inspire 7 Miles: 56.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| .5 mile warm up, then a 2 mile warm up, then 2x1 mile at threshold pace, 5:48 for the first and 5:45 for the second, followed by 4x200 meter sprints with 200 meter recovery. a pretty easy day overall. 2 mile cooldown |
| Mizuno Wave Inspire 7 Miles: 7.00 |
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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 |
| Roughly 6 miles, we had a 1.5 mile warm-up, then a "kenyan run" for 30 min where you went way slow and only focused on zen stuff. small cooldown afterwards. |
| Mizuno Wave Inspire 7 Miles: 6.00 |
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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 |
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Ran the lake to lake relay, did legs 2 & 9. leg 2 was 6 miles with a big hill at the beginning and the end, but downhill all between, and leg 9 was only 4.5 miles, but it was all dirt, i kept slipping on the rocks, and there were crazy hills all over the place. but i kept going. I'm pretty sure they assigned me that leg cuz im a redhead...
Coach Fielding's team took first overall with a team of 4 hours 50 minutes. Gratz to them.
my team finished in roughly 6 hours. Good job Lisa, Bob, Derek, and Katie!!! |
| Mizuno Wave Inspire 7 Miles: 10.50 |
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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 |
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AM-3 miles easy
PM-.5 mile warm-up, calisthenics, then another 2-mile warm-up.we then did 6 200s with 200 m recovery in between followed by 4 400s with 400 m recovery in between. 2 mile cool-down |
| Mizuno Wave Inspire 7 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM-3 miles around my house
PM- .5 mile warm-up, then 6 miles with the team. |
| Mizuno Wave Inspire 7 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| .5 mile warm up, stretching and calisthenics, then a 2-mile warm-up. this was followed by 3 x 1 mile @ roughly 5:30 pace with little surges at roughly every 1/3 of a lap. 2 mile cooldown. |
| Mizuno Wave Inspire 7 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| .5 mile warm-up, with an easy 4 as a pre-race day workout. my achilles started to flare a bit after a mile, so i iced when i got home, hope it recovers before my race tomorrow. this always seems to be my luck.... |
| Mizuno Wave Inspire 7 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.00 | 0.00 | 2.00 | 0.00 | 56.00 |
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| Mizuno Wave Inspire 7 Miles: 56.00 |
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