The little fist of fury

First time running in a long time. I tried out the knee today, and was soooooooo happy becaue all my resting and had paid off, no pain!!! I have been cross training and stuff, but still could tell I'm not in the shape I was a few months ago, lots of work to do

chill 4 mile run with Buenning and Sam. Good times, also, surprisingly cold for St. George

Good run with J. Buenning, knee started to hurt a little at the end. Also, tried out the sunglasses for the first time, loved them!!

Nice run around campus with cousin Jake

Fun run with Sam and Joseph, knee didn't hurt, just felt a little tight. We'll see what happens

I tried keeping a quicker pace on this run to see how a higher intensity affects my knee. Also I wanted to have a better workout with still lower mileage. The results were good, I averaged a 6:25 pace, and my knee didn't feel any worse. A couple moments where it felt kinda tight, but nothing to crazy

Busy day, didn't get a run in, but did go to the greatest Jazz game, perhaps just game in general, of my life with Mark. So much fun!!!

Great trail run today along the bonneville shoreline trail. It was so much fun, and it felt good to get my lungs burning on the uphills and that sort of stuff. Knee felt fine, mostly.  I just want to ease my way into higher mileage, instead of going to fast and risking injury

Great 4 mile run, did it with my homie Dallin. Knee felt fine, mostly. 

Nice 4 mile run up past the temple, with my man Joseph

Fun muddy trail run on the bonneville shoreline trail with my homie Sam

Did 5x2min farlek workout, with 1 min recovery between each one. Felt real good, didn't notice the knee, and kept the pace sub 6 for each one, probably averaged around 5:40

Awesome run on the snowy trails in the foothills of Timp with my man Sam

Lots of snow on the streets, feeling a little tired and lethargic, easy three around campus

Good cold run with my boi Jake Buenning

Didn't have much time to do a run, so I made it a quick four

Went with J. Buenning to the Provo track to do a workout.

3x800, 4x400, 4x200. The track was covered in snow, so obviously times weren't that fast. Totally felt like Rocky though, and I had fun on the 400s, I gave Jake a head start then tried to catch him. Good workout, first time on the track since before the marathon. Still working back, obviously not in quite the same shape as I was then, but it's coming back. My biggest worry is if I'll be able to get the speed back with enough stamina in time for the half marathon in March, while also not overdoing things and reinjuring my knee. I'm doing my best, but I've decided to err on the side of caution. I'd rather not hit the exact time I want to and still be able to run and be active, than train super hard and get injured and not even be able to compete in the race. Plus, you know, I've got the MCAT and stuff to study for haha

Good 4 mile run today. I was actually pretty sore from that workout yesterday. Time was short, cause I was squeezing the running between classes an the TA meeting. Good run though, just feels good to be outside and enjoy life. 

Great run this morning. Went on the Provo river trail with Sam for the first three miles, then he turned back, and I went out for a what I thought was a mile longer, my watch actually died, so I ended up going 1.2 miles further out. I reset the watch, I think it was just cold. Then I did a one mile at tempo pace (5:52) then just cruised back for the last 3 or so. It was a great run, just one of those that feels so good, and your soul feels rejuvinated after. 

I was also thinking about summer plans. I'm not sure 100% what I'm going to do, but one exciting option is that I got accepted to do a study abroad in Cambridge. I'll probably end up doing that, but we'll have to see. Lots of stressful things coming up, but lots of exciting good options as well

Felt like I was running away from life, or from something. One of those strange, almost angry runs. Life is good though, no worries, haha

Two mile tempo run, kept the pace under 5:50, for a total time of 11:34. It was great!

So ran 4 miles with Sam, had a good discussion talking about muscle cramps and the things we think cause them but actually don't, and some guy named Wim Hoff who control his body temperature and does all sorts of weird stuff (summit Everest in only a pair of shorts) all through his breathing. Not sure how much stock I put in it or not, but it was a good converstation

Unfortunately, didn't have time to run today, mostly due to a biochem test. Probably good to rest my knee too. 

Nice run out towards the carterville loop. The dirt trail portion was pretty muddy and icy, so that kept things interesting. Highlight of the day: Delicious 7 course meal put on by Kelsey's stake! What a treat!

Nice 6 mile loop with Joseph, always good to run with him. The weather was warm so I was wearing a tank top with a light running jacket over the top of it. After 6 miles with Joseph, I took off the jacket to do the last 4 in just the tank top. Of course, as soon as I did that, a cold rain started to come down. Fortunately it only lasted for about 10 minutes, and I didn't freeze to death. I also love how the sample pair of the Duo feels, so nice on a long run. 

Found a fun little loop today. Nice hills, good up and down run. 

Struggled through a tempo run today. Motivation was not high, but it picked up as I got running. The tempo run itself was ok, the time for 3 miles was about 18:20 or something like that. That wasn't my goal time, but I wasn't mad about it. I was glad I at least got out there and did it, and there were definitely some hills involved, as well as a headwind for the last half of it. Call it excuses, I'm just going to call it the conditions, and adjust my expectations accordingly haha

Wow! It was so cold today! Ran the campus loop with Sam, and then tacked on an extra mile. Sam and I had a good converstation about the book King Leopold's Ghost, and also on the importance of history. Later that night we had a little presentation that we were going to give to a little club thing, but only 3 people came (cousin Jake and Boochy were too of them haha). So my dream of inspiring people to read a good book and learn from it didn't come true. Maybe I should start a book club, or join one or something. It was a good converstation though, and I just gotta say, I'm glad I like to read. I think it's important to do and critical to be as informed as we possibly can about the world we live in, and history is a big part of that. 

So not a lot of mileage today, but it was cool mileage!! I was part of a study testing the efficiency of 6 different shoes that had varying stiffness to them. I got to wear a mask that measured my oxygen consumption, and was running on a treadmill that had force plates in it and stuff. I kinda felt like the Drago from Rocky 4, so that was cool. This week I just ran at 9 minute pace, but I'll do it again next week and run at 6 minute pace. 

Good loop that I ran

Part 2 of the study that I am participating in. This time was a tougher workout than the last, they had me run 6x5min repeats at 6min/mile pace. I had two minutes rest between repeats, to switch shoes and whipe the sweat off my forehead. It was a ton of fun, I felt like Drago from Rocky 4, except for a tiny bit less buff, just a tiny bit though. 

Couple of things I found from the study: Shoes with a stiffer carbon fiber plate are metabolically more effecient for me. I also found that my VO2 was about 54 or something around there when running at 6 min pace. That doesn't tell me much about my VO2 max, but just cool to know I guess. 

It was hard to get out and run today. Even though I wasn't doing a tempo run or anything like that, I just wanted to go fast anyway. I think I will do that more, because I don't have a ton of time to run, so this is probably the best way to get somewhat decent workouts and mileage in. 

I did 4x800m repeats today. I really liked the spot where I did them (around the temple) because it was uphil for the first half of the repeat and downhill for the second. It was really good hill training. 

Let my cousin Jake try out the Instinct 4.5, he really liked them. Very busy day, fortunate to get a run in. 

Good tempo run today. Averaged 6:05 pace with the tempo run being net uphill, so that was good. I had the classic tempo run stomach sensation, and was working through that. I need to figure that out, because that usually seems to be the limiting factor for me. Maybe I'll get some insight in my Exercise Physiology class. 

Quick campus loop run. I played hard in pickleball this morning, I'm playing again this afternoon, and I've got a lot of studying to do for biochem. 

Same tempo run loop as last week, but I did it faster!! yeah!! about 6:04 pace

Race day! 

March madness half marathon, it was wet and cold at the beginning of the race, but warm enough that I felt comfortable running it with a long sleeve tech shirt and my american flag short shorts. My plan for the race was to take it out at about 6:15 pace, and drop throughout the race. That sorta happened. It was a weird race because I had to accept that I'm not in the best shape that I have been, and that running and racing isn't my number 1 priority right now, the MCAT and med school is. That was a strange and tough realization, and maybe not the best time to have that right in the middle of a race. Whatever. I ran pretty well, 6:10 average pace, finished top 10 (7th or 8th), passed someone right at the end so I could look super cool for Kelsey, and got a sweet looking dad hat for a top 25 finish. 

Overall good race, loved the experience, and I just love racing and pushing myself. 

Two mile run with Cousin Jake, it was great, let him try a pair of my shoes, and we just enjoyed a chill recovery run. Not sure exactly what's next, it might be the family 5k, I know that doesn't sound to intense, but I want to dominate!!! 

Good 6 mile run. It started out cold but warmed up nicely! 5k training starts next week!

Nice run with cousin Jake. He ran in the Torin's, I used the instinct!

Good afternoon run. Temperatures are starting to warm up, which is nice!

Really fun trail run with my man Josh Thatcher! Ran along the bonneville shoreline trail, then up slate canyon a little bit. It was a gorgeous run, and we had some great converstations. Josh is a good man

Crazy day with school, including a biochem test, yay! Fortunately one of my classes was my exercise physiology lab, and we did a couple of VO2 max test, which resulted in running 2.5 miles. One test estimated my max at 55, the other at about 65 mm/kg/ml. The truth is probably closer to 65, because that one actually used my heart rate, the other one doesn't at all. 

No running today, but a great day nonetheless. When skiing all morning and afternoon, and then played pickleball for an hour or so after dinner. Tons of fun, and I'm sure I'll be a little fatigued tomorrow, but I did not take it easy skiing or in pickleball haha

Nice run with my sister Anna

It's been great weather up here!

Did the cosman test today with Jake and Sam. It was great, really fun to have a good push. I made it about 1495m. We set a goal to come back on the reading day and do it again!

Nice recovery run with cousin Jake. Boochy tried to hang with us for a mile, then had to turn around. 

Cool run with my man Dillon from the ward. 

I can't remember how far I ran, haha, I obviously waited too long to write this... I did have a ton of fun at the quarry with Garret Marsing tonight though. We did a bunch of rock clilmbing and some bouldering, and my forearms were maxed out!

Great trail runner on the shoreline trail with Sam. We just set out to run for an hour, no specific distance. 

Super fun run with Rex (Josh Thatcher) today along the boneville trail. Some good uphill running going out, and that of course led to some good downhill running coming back. First time running with my shirt off in a while, that was extra fun! Josh is a good man!

Good run, goal was to do the whole thing in less than 35 minutes, and I did it. I think that's a good way to keep my fitness high and not take too much time running as well. 

6x400m repeats (70, 67, 69, 68, 68, 66)

Happy with those times, felt like a good push, it was really good to get some speed work in. More speed work to come! Hopefully longer and faster, but we'll see what I do, it all depends on time. 

Another good run, average pace of about 7min/mi

Track workout with Sam today, we did a pyramid workout, 200, 400, 600, 800, 600, 400, 200

Times as follows 33, 78, 1.47, 2.25(?), 1.49, 78, 30

Happy with the workout, especially cause there was a nice headwind on the back-stretch of the track. Good things to come! It honestly just felt good to be running fast on a track

Classic campus loop. Beautiful views today, the mountains were just gorgeous. 

Campus loop, extended addition, today with Sam. 

In true spring fashion, the weather was beautiful this morning, and really cold, windy, and rainy this afternoon. Of course, Sam and I did our track workout in the afternoon. 8x400m repeats. 1.11, 1.07, 1.07, 1.07, 1,08, 1.09, 1.09, 1.06. I was happy with these times, especially considering that the headwind was super strong on the backstretch. Great workout. 

Cold 3 mile run past the grave today

Blustry day, but the clouds were real pretty. Enjoyed the loop around past Timpview and down canyon road. 

Nice birthday run with Josh Thatcher. Just did a nice loop. About an 2 hours before we went running, we finished eating at the pizza pie cafe, so lets just say that there were some nice sidecramps going on, and at the end, well... lets just say I barely made it back to the apartment. Glad that birthday surprise never came! haha

Nice run with J. Buenning this afternoon. It was a really wet, rainy run, but that made it fun. Also, some punk kids threw trash at us while we were running. That really bothered me, partially cause why? and secondarily, littering? seriously? that's one of the studidest things ever. I wish a cop would have been there to pull them over, but instead we just picked their trash up and threw it away. 

Tried out the Kayenta's today, and just gotta say, they're my new favorite road shoe. So nice!!

2 mile run before I got back to the grind of studying for finals. Weather couldn't have been better. 

Fun run today. I ran over to Natalie's house (she's the girl that Micah and Emily set me up with) and then we did a road loop together and I ran home. She's planning on doing the marathon in october, and I was trying to give her some advice about that, or training for it, but I feel like she already has her own idea of what she wants to do haha. I just gotta remember that I shouldn't give advice unless people ask for it. haha

Great run up squaw peak with Joseph Moore. He got into grad school at Stanford, so this will be my last little run with him for a while. He's been an awesome running homie, and I'll miss him for sure. It was also a gorgeous run, so pretty, and a blast coming down. The Lone Peaks felt fantastic. My roomate Sam left today, and that was prettty tough. He's honestly my best homie, and we're going to see eachother soon in the summer and stuff, and it's not like he died or anything, but man, I just hate saying goodbye to people. 

Nice trail run along the boneville shorline trail. Ran the first mile in like 7:40, then for whatever reason I just wanted to go faster so the next mile was about 6:40, and then I pulled out a 6:15 to close, so that was a lot of fun. 

5 mile run/workout with my sister Anna! Good times!

Nice run in the rain. Was a hard day for me to focus, and I wasted some time in the afternoon when I should have been studying. It was just one of those days when I was frustrated with myself, but I'll regroup and move on. 

It was a nice run today, kinda in between pleasantly cool and hot, that's the best way to describe the weather. Like, the weather wanted to be hot, but there was a breeze and it was overcast. Lots of studying to do today, I think it will be a good one!

Ran 3.4 miles on the single track trail on web hill. I was only going ot go 3, but I was having such a good time, I didn't even realize I had hit the turnaround point. 

Nice little run today, although it didn't feel super great, cause I had eaten about 3 burritos less than an hour before I went running. Consequences!!! Still fun to be out running in the heat (I mean, it's not truly hot yet) and just get the body moving! I see so many old fat people who have bad health because of lifelong bad habits, I just wanna keep working hard and stay fit forever. 

1.5 mile warm up, 1 mile tempo run (I hit a 5:14, so I was pumped about that) then a .5 mile cool down. Felt really good about this run. Also, last night I saw an email from the St. George marathon saying they'd give me elite status and not charge me to run it... I wasn't planning on running it because I don't have time to seriouslly train like I did last year. Well, I signed up (side not, I still got charged, even with the little coupon code time, so I emailed them to see if I could get that sorted out) and now I'm just thinking about it a lot haha. I would love to hit 2:33, but considering the time I have to train, I think a realistic goal is going to be under 2:40. I think I could do that on a relatively low mile training regime. Now the question is, do I buy the Nike 4% for this...

Had some really weird knee pain that worked itself out as the run went on. Hopefully that doesn't come back. Also, rumor has it that my cousin Matthew ran a 17:50 5k, so the pressure is on. Hopefully I can do better than that this weekend. 

Good run today. I did a .5 mile warm up, then a two mile tempo run. First mile was 5:30 and felt good, right where I wanted it to be. The second mile was a 5:33 or so, but definitely a tougher mile to run. I was fun to get out and push myself, and I've got a lot of room to improve. With my limited time that I have, I'm thinking some more 2 mile tempo runs will be good, and maybe some mile repeats and stuff like that. We'll see how fast I can get on this low mileage stuff haha

Awesome run at 5:30 this morning with Coach Fielding. I love running with that guy, it's great. Some good conversation, and some good silent stretches as well, it was just chill. It felt really good to go long, and so nice to do it with someone else as well. It was just soothing to my soul. 

Just ran a mile before doing a full length mcat practice test. The test went well, happy to see some progress in that area, afterwards went and played a bunch of pickleball, which was great. I wasn't fully mentally engaged, but it still was good, and I played fine. I need to be careful how much I do that backhand serve, cause it's pretty tough on my scapula and stuff. Oh well, just part of the game!

Fun little race starting at confluence park by the convention center and heading over the bridge towards my neighborhood, then back. There wasn't any competition, but I still wanted to get a good time to prove that I could do it. I was really happy with how things went, especially considering I stayed up kinda late last night, and didn't warm up... or cool down... haha, I got so caught up talking to my old friend Jake Wagner and Cassie and Eric Hall that I just didn't end up doing either of those things. Not the best discipline in that area, but it felt fun to win, even though I didn't really have to beat anyone tough to do it. I was really pleased with the time though. I feel like I've still got it haha, still could get that varsity spot. 

Good run, didn't wear my watch, but I was cruising!

Stayed up to late, and just ended up running around the block twice. Still got the mileage, and also played pickleball in the afternoon. 

Chill 3 mile loop. Another good day of studying, just doing my best to try and work hard and stay focused. Man, it's tough. It takes all of my self control to get any studying done. It's weird how when you don't have a specific class, it just is harder to get it all done, or at least to spend the time. 

Did some good fartleks, with 2 minutes going hard, one minute rest. Good workout, especially since there was so much wind. 

Surprisingly cold this morning, but a good run nonetheless

Fun run up in Provo. Glad I waited until the afternoon, a lot nicer weather then. I also got to go with cousin Jake and celebrate his 25th birthday with a sweet little run. He's a good dude, and a fantastic cousin. I also let him papate my pelvis for his PT class haha

Half mile warm up, one mile hard (5:43 with a headwind) 2 min rest, then another hard mile (5:33). This one took more mental effort then I thought it would, but that's ok. Just trying to stay in decent shape through this madness. 

Not the greatest run today, I waited for Sam to run with him, but his knee has really been bothering him lately, so we only did two miles. Great day of studying though. Also, watched a great movie tonight called The Upside. I would totally recommend it. 

chill 3 miles pre studying

MCAT practice test!!!

Good 3 mile run around on the trails

back up in provo!!

Gotta love that mcat prep!!

Nervous but excited for the MCAT tomorrow

Pre MCAT treadmill run

Nice fun run in PC with Anna

No, that's not a typo, I ran 50 miles today, after running about 3 miles a day for the last couple of months. John Robbing called me Tuesday and offered me a bib for the race, but he didn't confirm that I'd have it until Thursday. Anyway, it worked out great because I would already be in the area for a wedding (Katya Van Patten's) Friday, and just stayed over with John and his wife, and ran the race. It was an incredible experience, I would totally do it again and recommend to whoever is interested. I went out really controlled, first half in about 5:10, so I had a nice negative splilt to the race. I had gotten good advice from some other runners and made sure to keep eating and drinking the entire race, and I never really felt like I bonked or anything like that. The potatoes were my favorite thing to eat at the aid stations, with a little extra salt. The toughest part of the race was towards the end with about 4 or 5 miles left there was a very steep downhill section, too steep to run as quickly as I would have liked, and just really hard on the legs. Most of the race went really smoothly, except for at about mile 24 I was running with a girl from AZ, and she tripped and cut her leg open reeeeaaaaallly deap. It was pretty sketchy, I think I saw bone, which was weird. I rinsed the cut off as best I could with water, and then got to the aid station and let them know she was coming. After the race I found out she went to the ER and got stitches. Anyway, the second half of the race was fun, I passed a bunch of people, no one passed me, and I was just loving it, reeling people in the whole time. It was fun to look up and see someone further ahead and just keep them in mind and push for them the whole time. So glad I could do this!

Walked one mile today, haha, and I'm happy I could to that! 

Nice little run, out 10 minutes then back to the high school with a couple of the bronze group boys, Kyle and Isaac. Seem like good kids, as runners often are. 

Good little workout with the xc boys today. 4 minutes at 7:15, 4 at 6:45, then 4 at 6:15. I felt really good, except the last one I felt pretty gassed on! Also, I twisted my right ankly twice on the warm up, which was really frustrating. haha, I don't think it's bad, just a little tender and I'll have to be careful on it the next few days. 

Good little trail run on the prospector trail this morning. 

Dope run on the trails out in Santa Clara. I think we ran one called barrell roll

Good run out on the AZ strip. It was going perfectly until baby Trent tripped and rolled his ankle pretty bad. Poor kid was really struggling, and barely made it back. It was supposed to be a 7 mile run, but when we got back, I turned around to go find Trent. It was kinda nice to find him running with Tyler Nance, good to know he had some company. In retrospect, I think I should have stayed a little longer after practice to do the strides with Tyler, next time I guess. 

Nice loop run around web hill with the boys today

Tempo run out in Warner Valley. The boys were super antsy, just holding themselves back from sub 6 pace for the first mile of the tempo run, then I turned them loose for the last little bit and we were cruising. I was happy with how it turned out for myself and everyone else. Especially impressed with the way that Brooks has been stepping up!

Nice long run in Warner valley, headed out straight into the sun, then came back. Fortunately I wasn't blind because I wore a hat. 

Nice short run with the team today. Best part was when we got back and were wondering where the gold group girls were at, since they only had 4 miles, then they all come around the corner, wearing visors they found in a pile of stuff labeled as "free" at a yard sale. Anna brought me an old school hat that I am wearing as I type this haha. 

Ran 8 miles with the team, then another 4 with Coach, and got a ride home with him. He also gave me his old sunglasses that he doesn't like anymore, so that's cool I guess. Just felt good to get a nice long run in. I'm glad I could extend things a little bit longer. I'm not really sure what sort of goal to set for the marathon this year, I've been throwing around the idea of going for 2:40, but I'm not sure. I want to go fast, but I don't want to worry about training too much this summer. I have other main focuses in life, like the essays I need to be writing for med school right now, but I just can't stop running, and don't think I'll be able to anytime soon. 

6 mile run, followed by 8x30 second hill repeats. I felt pretty good, really was able to push myself on the hill repeats. I was a little dissapointed with myself on the last repeat. I didn't quite have the umph that I would have liked to have, but I had done really well on all the others, so that was good. 

Nice run with the team, out in the desert, kinda made our own trails, but it was fun. I talked to Tyler Nance a little bit, I'm hoping that he can understand the value of giving up something you want now for a bigger goal, cuase he's got so much potential as a runner, and is a great kid. Just needs to get a few little things figured out to push him over the edge. Nothing worthwhile ever really came easy. 

Great tempo run today! I was super pumped because Coach wanted us to hit about 6 minute pace, and we went EXACTLY 6 minute pace. Like we finished 1.5 miles right at 9 minutes, not a second over. I was happy cause we all ran together the whole time, the boys showed a lot of good discipline and we were just in a line going out across the whole dirt road, it was great. 

Fun trail run starting out by chuckawalla. It was pretty rocky, and just fun. Like no one elses brought any water, so my small handheld became the team's water supply haha. Speaking of my handheld, I really love it! It's been sooooo good!

Fun run up to the top of Brianhead peak with Garret, and Natalie came along as well, but I didn't exactly run with her. Felt good to be in the nice mountain air. There was some snow on the trail that was annoying, but we got through it with no injuries. 

Ran on one of my favorite trails, the trail around Navajo Lake, with Sam and Garret. Took the wrong trail at one point, but figured it out pretty quick. It was just a gorgeous run and I'm grateful I was able to do it. Also had a nice talk about Christ as we were running, around mile 9 or so. It's always nice to have those long run conversations. 

It was really tough for me to get up today, and I got to practice a litle late, so I spent most of the first half of the run catching up. It was a good run, but man, those guys can be loud sometime. haha. It's all good, looking forward to a good run tomorrow. 

Good workout today with da boiz. Just ran laps on the grass at the little valley park, 5 minutes at 6:15, 5 at 6, 5 at 5:45. We nailed the paces, except the first 5 minutes were a little bit too fast. 

Chill run with kale. Good to see him, his hair was killing it as always. 

Family 5k race day. I ran the 3.2 mile course in 19:49. Pretty slow, but there were several factors, such as lack of competition (Johnny didn't run), altitude, big ol' hills, and lack of sleep. That being said, it was a fun race, and a good push. If I were to run that same course again, I would definitely start out a little slower. Then ran 3 miles with Anna and Matthew after the race. Love my family!

Traveling to England today...

Day two of traveling to England and getting settled in Cambridge. Lots of walking, that's where the mileage came from. 

Good first run in England. I did a lot of exploring, and enjoyed that! It was kinda hard to find just one road or one spot to run on, I'll need to do some more research to figure out a good place to do my long runs at. Running at low elevation feels nice though. 

Found a good trail by the river. This run felt kinda agitated though, I think I was going to fast for an easy run, but I felt like I had the crunch of trying to get done quick and get enough mileage as well. I just need to relax and make sure I enjoy running, because if I don't have that, what's the point? Obviously not every second running is like a gigantic thrill. My right knee also started feeling weird, but the sensation faded. Gotta make sure to take care of that patella. 

3 miles with Christina (an awesome girl from Illinois) then 3 on my own. I found a grass track, which I find to be both an awesome and weird and impractical thing. 

Good speed workout today, with some fartleks thrown in there 5.4.3.2.1 descending pattern, pace was 5:40 or below, so that was good. 

Nice run out to Granchester with Christina. Very pretty run, and good converstation, she's an awesome gal. haha, we did see a naked guy get out of the river, classic european! 

Fun run out along the river, the trail kept going even after 6 miles, so I will definitely make that my long run spot. Wish I had someone to do these long runs with, but it's all good. Got up really early, which was tough because I also went to bed a little be late after staying up dancing at the club. The rest of the day was spend visiting the Cathedral at Ely, and after that, I wasn't too productive, which is always frustrating. Better things to come!

Ran 3 miles with Christina and Carson (dude from BYU) then 3.5 on my own. Chill run, felt good, found a short woodchip trail that was nice. Life is good. 

Went 'splorin out towards Grantchester, and found the most BEAUTIFUL fields! Picturesque English farm fields. I'll be out there again. 

Ran with Christina for about 4 miles, then did 3 more. Unfortunately her knee has been banged up a little bit. Wish there was some way that I could help her... alas, injuries suck, no other way to say it. 

Really good tempo run today, made my way out towards grantchester along the road, which I didn't know how to do, guess I just discovered it today haha. Very pretty run, and the tempo run went really well. Some miles were a little fast, some a little slow, but it all felt very smooth and controlled, and I did the whole 6 miles in almost exactly 36 minutes. Felt like a boss. Good workout, just got to keep staying in shape and moving forward. 

Chill run out to grantchester, tried to fin the loop, but wasn't able to. Also, I didn't run Saturday, cause we went to Edinburgh, I got there too late and there just wasn't time or energy. But, between Saturday and Sunday, I walked at least 12 miles I would say. 

Found the Grandchester loop! It was awesome, just a touch less than 6 miles, but there are a couple little add ons that will fix that. 

Ran 2 miles with Christina, and her knee wasn't hurting too bad, so that was good. Afterwards, I ran another 5.2, and found this sweet trail! I definately need to go back and explor it more

Side note, barely avoided pooping my pants. I wasn't sure what do do, cause I wasn't on a trail in the mountains, and didn't instinctively know any local businesses that I could go to to use the restroom... I'll have to figure all that out, in case there are any other close calls

Did a nice run out exploring the paths I found yesterday. They seem very promising, and I think it could be really fun to run some more over there. I also found a real, full size non grass track. The workout was a fartlek workout, 30s fast 30s normal. Good workout, and I was suuuuuuuper sweaty. It's getting toasty here in England

Enjoyed running 3 miles with Christina, then 4 on my own, just went exploring and was an overall good run

4 mile tempo run on the track. It was a great workout, held it just under 6 min pace the whole time, and finished with a time of 23:34, so I was pretty happy about that. There was a nice headwind on part of the track, and it was hard to work through mentally, but I kept the pace up the whole time. One thing I've never been able to figure out is why my watches have always been so off on the track. I think that maybe it measures the metric mile? That would make sense for why it says I hit a mile so much earlier. It's so weird, but I'm not really concerned about it, because during races and stuff, it's always like spot on. Just one of those mysteries of the universe I guess.  

Relaxing run along the rier, until I had to poop. Never comes at a convenient time, but whatever

Ran out to the beautiful english fields of grain

5 miles with my boy Carson, then 2 more on my own.

3 mile tempo run, (17:45) then a 9 minute rest, then 3x3min fartlek workout, going sub 6 for the most part, then 1.5 min rest. Good workout, and also finished in time for lunch

Nice run today, just went down trumpington 3.5 and then turned back

Temple trip today, we were supposed to get back before 4, and I was going to run then (we left pretty early, so I didn't run then) Anyway, our driver had other plans, and we didn't get back until 7, and by that point it was just eat and get ready for fast sunday. 

Just kinda wandered down the river and all over through some random neighborhoods. Made a wrong turn on the way back, but thats all good, still took me less than an hour

Ran with Carson, Christina, and Dallin this morning for 3 miles. It was a good time with some good people. 

Fartlek workout today. 10-5-3-1. It was a good push, the first 10 minutes was all with a headwind, but I was glad that I kept it right at about 6 minute pace, just a touch over. Everything felt really smoov, and I felt like I was really going at a pretty good clip for the last 3 sets of the workout. 

Nice chill run with one of my friends Zurhi. It was my first time running with her, we just did 3 miles together, then I added on another 4 afterwards. It was cool, we talked about missions and stuff like that, it was just a good time. I'd like to run with her again, but not talk so much about myself this time around. 

A little bit rainy this morning, but not bad at all. Went out to check out a new college with Christina, it was super pretty, awesome red brick architecture. 

Finally, I got a good long run in on a Saturday!! Carson ran about 5 miles with me, which I was really grateful for, and then I ran out to the wheat fields in Grandchester and did a 3 mile tempo run (17:29, 5:50 average). I was really pleased with those times, because there was ferocious wind blowing, but each mile I averaged under 6 minutes, even the mile that had a bunch of headwind. It was a good push, but nothing too crazy. I'm anticipating doing longer tempo runs back in Utah, once I get a more regular schedule. 

Ran with Christina, then by myself to get the rest of the mileage. Later in the evening ran about a mile out to the sports grounds for a soccer game. 

So I was going to do a workout this morning, but was honestly just feeling lazy and not dialed in. I really need a training partner, thats the thing I've missed the most from high school xc. Anyway, still got a decent run in, and I hope to rock out this workout tomorrow. 

Motivation was soooo low this morning... I just ran 3 miles, that got me going for the day, and then I got some good work done on a dissertations, so that was good I guess. yay 

Ran with my man Arman today. He's a runner for the team at UCSD I think, or one of the UC schools. I'm actually pretty sure its not UCSD, but one of the other ones. Yup, we know eachother really well. haha, short run, but good. Lots of school work to do today. 

Last run with Christina... sad day... 

Today was my first time running in a while. It felt good to get back out there. It was one of those days where I was just thinking a lot about different things in my life, and what I need to do to improve. Lots to work on, in running and in life, but that's how it goes. Onward and upward from here. 

Such a good workout today! I met up with the HS team, and cranked out 3x1 mile repeats on the dirt road out behind the new Crimson Cliffs HS. The first mile was a 5:38, next one a 5:18, and the last one was a 5:02!!! I was so excited about it! It felt really good, and my confidence is up, and I just know that I can still run fast. Of course, I rebooted after the workout, but I'm already getting sore. That's what I get for being lazy and not running for a week. Oh well, it was a fantastic workout, and I'm feeling confident that it will be a good month of training, and a sub 2.40 marathon. I have been thinking, and the biggest thing that would get me to take a step forward in running is to have a group of people to consistently run with. 

Ran on the trails behind the new house. They were fun, not flat. haha, there's lots to explore back there, it should be a lot of fun

No run today, just did a 34 mile bike ride with Jake Buenning. It was my first time clipping in, and I fell 3 times, none of them were hard crashes, just got some scrapes. We had to stop a couple of times cause Jake's bike had some issues, ie a flat tire. That's the thing, running is so much simpler. It was a fun ride though, a big leg workout, not as taxing on the cardiovascular system it seemed like. I'll be doing more of that I'm sure. 

Ran on the (very) hilly streets by the house. It was fun, I didn't have a lot of time, but was able to hold a pretty decent pace, especially considering the terrain. 

Met with the BYU farm team, and did 6x800 meter grass repeats with them. I hit between 2:27 and 2:31 on all of them, felt tough, but not too much. We had a quick recovery of 90 seconds between each repeat. I really enjoyed running with other people, I'm going to try and run with them more often, it could be a really fun opportunity, seem like a good group of guys. 

Chill morning run. Down the big hills, then back up the on the way back. It took a little longer than expected, cause I had to use the bathroom a couple times, but thats all good. 

10:5:3:2:1 fartlek workout in the grass at kiwanis park. It war really tough, but I'm glad I got through it

Ran down to Provo river trail and up the canyon, then came back. Solid run, pretty decent pace, and my legs were tired but not to flat or anything like that. I ran into Garret Marsing along the way, good guy

Good morning run, was up against the clock

Really good workout on Kiwanis park today. 1 mile (5:20) followed by an 800 (2:27) another mile (5:24) and then an 800 (2:33) then a fartlek workout of 3:2:1. It was a great push and just a grind today, but I was glad to be with the FARM team.

Plenty of excuses for this 0 day, but still pretty lame, can't get around that. 

Nice 3 mile tempo run with a couple of the guys. We averaged 6 minute pace, which was fantastic. Long tempo run coming up on Saturday, I'm excited for it. 

Chill morning run. I was feeling a little sick, but the run helped with that

Looooong run today. I drove down to outlet parking lot, and ran 10 miles up the canyon and up the road past vivan park, then turned around and did a nice tempo run back. The goal was to keep the pace under 6.10, and I averaged 6.07, so that was good. I was happy with how I was able to stay mentally focused and finish strong after a big hill with about 2.5 miles to go. I'll be on the edge of getting that sub 2.40 time, I'll just have to be really mentally disciplined, run a nice negative split, and know when to slow down and when to push it. I'm excited for the challenge. 

SUPER busy day, but a good day... wasn't able to run though

Really good 60 minute progression run. Started out at 7.30 pace, and after 10 minutes we dropped it to 7 minute pace. From there we dropped the pace 15 seconds every 10 minutes, with the idea to cap out at 6 minute pace for the last 10 minutes. In reality we went a little faster than that for each interval and the overall run was at a 6.30 pace. Life is good right now, just need to keep working hard, and not be lazy. I don't know why that's been a temptation for me lately, but I've really just got to keep the axe to the grindstone. 

Chill trail run. Didn't have a ton of time, but I started figuring out an awesome, long trail loop I could do some time

Great workout. 4x1600m repeats. I went 5.13, 5.18, 5.18, 5.19. I was really happy with the consitency of the effort, and it felt good to get some speed in. This was one of those workouts where I really did not want to do it beforehand, but as the workout progressed my mentality got better and better, and it just went really well. 

Late night run, lots of thoughts and just wanting to be a better person. It felt good to run though

Nice run up the canyon with the farm team boys, or at least some of them. We were cruising pretty good the whole time, definitely picked it up on the way back. average pace of 6:55

Good start to the week with an early morning 6 mile run. Hopefully I can keep going to be early and getting up early, it makes the day a lot smoother. 

Really good track workout. Started with a 12 min. tempo run, on the track and then around the surrounding grass and stuff until we hit the time. After that we did 3x800m repeats, and I went 2:29, 2:30, 2:27, or something really close to that. Then we did a 400m finish, we weren't supposed to go faster than 65, but I ran a 59 and it was just fun to run fast with a group of people like that. 

chill run this morning with Michaela, it was nice to find someone close by who loves to run, should be nice to have someone else to go with MWF

I'm just estimating the fast and slow mileage. We did and 5:5:3:2:1 fartlek workout, with the recovery being the time of the next repeat, if that makes sense. I think I did really well in the workout, for the two 5 minute repeats, the pace was at 5:30 or faster, then I was just ballin' out for the other repeats, it felt awesome. It feels so good to have some fast dudes to train with from the farm team. 

Chill, smooth evening run

Ran along the boneville shoreline trail. It was a pretty run, but one of those where I just had to poo like 2-3 times, and the stomack just hurt, but we made it through ok

Race week, easy 5 with Michaela this morning. 

Ran to Kiwanis park with the team, ran around there, came back. Getting ready for the race, probably won't run the next couple days because of the combination of school, interview prep and race tapering just makes it a little less effective. 

What a great race. The conditions were great, and I think I paced that race almost perfectly. My mentality in the first half was to run about a 6:10 pace, and I came through the half in about 1:21:40. My mentality for the second half was 6 minutes or faster per mile, and I think I was able to do that fairly well. I was really happy with the way I finished the race, I passed a guy going down the final straightaway, and just had a powerful finish. I don't think anyone passed me after the first 6 miles or so, which is really encouraging, I love passing people the whole second half rather than the other way around. I was fortunate enough to win the division, and also be the second finisher from St. George, the first place guy was Aaron Metler, who is freaking fast and it may take a few years before I beat him. Anyway, it was just a fantastic race, I felt great about it and I'm just happy with running, such a fun sport. Also, I did have a traditional post race throw up, so some things just don't really change. 

Beautiful run up to big baldy with Sam. Wasn't to fast or anything, but the trail was steeper than I thought, which means I'll be sore for sure. 

Sore legs, just wanted an easy shake out run

Really fun workout with the farm team today. We did a big 400m repeat workout that I really enjoyed. 

we did 10x400m at 1:20ish pace, with 60 seconds recovery. The top guys were doing 75s, and I was supposed to do 82s, so I usually stuck around 80. I think in the future I'm going to push my tempo pace up just a little bit more, see if I can improve some. Regardless, I went into robot mode and just cranked these out. 

Then we did 4x400m, going 2 seconds faster each one, then all out the last one. I went 76, 73, 70, 58. Yeah, I was feeling super duper good, so I dropped a 58 on the last one, that felt pretty epic. This should be a fun track season. 

Nice 3 mile tempo run around the campus loop, ran it in 17:55 or something close to that. 

Really good race, took 7th overall and I think I paced it really well, went fast but smooth up the first hill, stayed strong on the downhill, and then made a move to separate myself from Jared from the farm team and another guy arund mile 2. I slowly pulled ahead, and was far enough ahead that I didn't have to kill myself and throw up going around the track, so that was nice. 5k's are such a wild race to me, so fast and pretty intense. Stacy was there cheering me on, so that was nice, and then ate some blue pancakes to top it all off. Also, I saw one of the most inspiring things of my life. Mckenzie Buenning ran a 5k, which is just incredible because considering how she was in a coma a few years ago and people weren't even sure if she would even walk again, it was just miraculous. 

beautiful sunset run

Went up to the state meet today and watched my sister Anna run. It brought back a lot of memories for me, and I think Anna ran pretty well. I was proud of her, she seemed a little frustrated cause she just wanted to be better, but I think that she did her best and will be able to hold her head up high after this race. I really miss racing cross country and that team aspect and everything, it was just fun. 

Easy 3 miles in the morming, played some bball in the evening against some BIG athletic dudes. Kinda scary, but also really fun. 

WOW! This was one of the coldest runs I've been on in recent memory. It was in the low 20s, but there was a fantastic wind chill as well. Anyway, that plus a bit of a hungry stomach and some mild bowel issues took the edge off my workout today, but I still hit the times pretty well, I just didn't feel like I had the pepper you know? Anyway, we did 3 sets of 1k, 400m, 200m. 1k at about 3:20, 400m at about 70 seconds, and the 200m was just a smooth finish. 

Chill morning run

Nice 4 mile tempo run, at 23:13 or something like that. It was an average of 5:48 pace, which I felt pretty good about. I think I need to set a new running goal and be more dialed in and dedicated, I feel a little unmotivated and just like I'm floating right now. 

Cool little loop run from the house today. Racing a 5k or 3k tomorrow. 

I guess that's a decently fast 5k, but I'm honestly not to proud of it. I wanted to break 17 minutes, and literally came so close and failed. I think I started out the race ok, but my second mile was a bit too slow, and messed me up for the rest of the race I think. Part of the problem was that I was scared to fail. Before the race my mentality was just kind of that this race didn't matter, and that I was just going to run off my watch and not worry about what other people are doing. I ran ok, I pushed myself while I was running, but I should have pushed up and ran with a couple of guys that I'm normally right with during workouts, but I didn't. I didn't want to race, I wasn't competitive. I need to change this and just put myself out there. Who cares what time I hit if I go out there and compete? I need to care less about that for sure haha.  

Nice 7 mile run today with a kid named Josh Dvorak. You know, my knee was hurting a little bit during the run, and is still nagging me. It's really similar to last year after the marathon, and it's just a little bit frustrating. That kinda makes me think maybe it has never been 100% better from when I hurt it, but also, does it need to be better? Like it really doesn't hurt that much, I just don't want to aggravate things and make them worse. Also, today I signed up for an ultra marathon in March down in stg. It should be really fun, and Sam is going to do it too, so that will make it even better! I'm feeling more positive and determined about running than I was a couple of days ago, I just want to work hard and not have any more 0 days up through this race. It's a good goal, lets see what we can do!

Chill morning trail run before school! Knee hurt a bit, but not much

Nice trail run, it was actually kinda warm, so I took my shirt off and everything! Knee hurt quite a bit less, so that was a good sign. 

Chill treadmill run. It will be nice to have a treadmill in the basement for those cold nights/mornings.

This was the first workout of track season, and for me, it went really well. Also, sidenote, Josh Thatcher came out and ran today as well, and it was so fun to have him there. He still is a little out of shape for speed work, and his knee has been bothering him, but I hope he can be somewhat consistent and we can enjoy some good running together. Anyway, we did a mile repeat workout on the track with about 2-3 minutes rest between each repeat. My splits were: 5:20, 5:15, 5:19, and 5:22. I was really happy with it, especially because Isaac didn't tell us beforehand the entire workout, we just knew we had a mile repeat, then he told us we're doing it again, and that's how it went until he said we were done. I felt like I pushed myself and ran well, and it was just a good workout for me. 

Slipped in a quick 3 mile run in the evening, down the big hill. Finished in time to watch the first episode of the Mandelorian with Jake and Sam haha. 

Really good fartlek workout on the grass, 10:5:3:2:1. I felt really strong and the pace was pretty good, especially for being on the grass. 

Chill evening run with Sam, stil keeping it low mileage to let my knee recover. It still aches just a bit when I run. 

Ran down the hill and back

Really good workout today! We did 1k repeats on the track, and I was only going to do 6, but then decided I was feeling good so I did a 7th. The first 5 were pretty evenly run between 3:17 and 3:20, then I ran a 3:05, cause I thought it was my last one. Decided I was feeling good, so I cranked out a 3:13 or so for the last one, and was feeling pretty good about the workout as a whole. 

Ran for 35 minutes on the indoor track, so I'm guessing it was about 5 miles. It was fun though, I ran with Jake B, and just enjoyed that experience. 

Nice progression run starting at 7:15, and we got 15 seconds faster per mile, except the last two we were just supposed to hold at 5:45, and we did just that. It was a really great workout, and I'm glad I had someone else (Ben Fogg) to do it with. 

CHill five mile run

Fun trail run on the sidewinder trail, then down to suicidal tendicies. Did it all with Sam, and it was just a good conversation and nice to relax and enjoy a good long run. I think the 55k in March is on those trails, so that was also good prep.

Nice afternoon trail run. 

Tried out the paradigm 4.0 for the first time. They were nice and soft, and not too crazy heavy. I think they'll be good mileage day running shoes. 

Fun little trail run with the Dez Helz xc team. We had to run around a construction zone before we were able to start the run, classic. 

Thanksgiving run with my sisters! Well, Katie was on a bike, but it was still a blast!

Great workout with the Dez Helz team today, we did 6x800m repeats up and down the big hill on river road after the bridge by little valley. I was actually pretty pleased with how well I did, especially on the uphill 800s, cause they were like sub 2.20 each time. According to my watch, the repeats were between .45 and .5, so that may have contributed to the fast times as well, but it was just a great effort overalll, followed by hours of nerf gun battles with cousins and other relatives. What a great day

First 5 with Anna, then ran up to gma's house and woke Robert up to run 5 more! It was great!

Its been a rough week for running...

Fun workout on the provo high track with wheechair Ben. We did a 10 minute tempo (1.75miles) then 4x800. I went 2.26, 2.29, 2.29, 2.23. I was hoping to go a little faster on those, but it was a good push, and I don't think I'm actually as speedy as I thought I was in my head. 

Nice run up the canyon with people from the farm team. Honestly though, they do not know how to do a chill trail run, because they were just busting it down the canyon, but it was nice and peaceful, and pretty as always. 

Good track workout with the team. We did 2x800, 4x400. I honestly have forgetten most the times, but 800s were between 2:20 and 2:30, while 400s were under 70, just a touch over 65 I think. I need to record my workouts right after instead of days later haha

Treadmill run. They always seem longer, but it was good to get something done. 

Pre race easy run. 

Raced a mile today for the first time since high school. It was pretty fun, we did it on the indoor track, and there were only five of us running, all guys from the farm team. I ran it really well, pretty smart I would say, and beat my homie Jared, which was one of my big goals. It was just fun to go fast! I was super nervous before the race, and in retrospect, I think I could have started my kick a little bit sooner and gone faster, but I hope I have a few more chances to race the mile and get a faster time. 

Back in the saddle!

Nice trail run along the zen trail. I twisted my ankle though, so that was a bummer, I think it should be fine though, I'll just take care of it and hopefully won't have to take any days off

Fun trail loop on web hill with Sam and Jake P

Nice Christmas eve run, just a good time to be with Jake B, and enjoy a slightly rainy run. I love this time of year