SUU Cross Country/Track

March 19, 2019

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Cedar City,UT,

Member Since:

Jun 21, 2011



Goal Type:

NCAA Champ

Running Accomplishments:

High School

800m-2:23.47 (Pine View Invitational)

1600m-5:12.39 (Pine View Invitational)

1 Mile- 5:12.97 (Arcadia Invitational-5:10 1600m split)

3200m-11:08.34-altitude (Utah 4A State Championships), 11:03.68-sea level (Arcadia Invitational)

XC 3 mile- 18:42

XC 5k- 19:37


XC 5k- 19:00 (UNLV Invite 2015)

XC 6k- 22:25 (UC Riverside 2015 - 17:55 3 mile split)

1 mile- 5:39 (Weber State Indoor 2019)

Local Road Races

5k- 18:40



Other fun ones

13.1 miles (during a run, I hope to race a half eventually): 1:38:00

Longest run: 18.5 miles

Most miles in one day: 22

Highest mileage week: 80

Longest bike ride: 32.5 miles

SUU workouts

60% (5 miles): 32:32 (6:30 average - 18:44 3 mile split)

80% (3 miles): 18:52 (6:17 average)

5x500s: 96 (76 400 split) average

16x400s: 82.0 average

20x400s: 82.6 average

Progression run: 2 progressions, 3 laps

Road Race 2015 (3.9 miles): 23:30 (6:02 average)

6 minute test: 1688 meters (first/only attempt)

Short-Term Running Goals:

Core every day

Take pulse every morning/record hours of sleep

Improve off of my high school times

17:45 5k

5:10 mile

Long-Term Running Goals:

17:00 5k

5:00 Mile

Go to Nationals

Run a marathon (after college)


Junior at SUU majoring in Exercise Science and minoring in Psychology. Served a mission for the Church of Jesus Christ of Latter Day Saints in Independence, Missouri

Favorite Blogs:

Miles:This week: 0.00 Month: 45.81 Year: 370.91
Adidas Adizero Boston 6 Lifetime Miles: 551.05
Adidas Boston 6 II Lifetime Miles: 607.21
Adidas Boston 6 III Lifetime Miles: 477.75
Adidas Boston 6 IV Lifetime Miles: 410.47
Adidas Boston 6 V Lifetime Miles: 474.41
Adidas Boston 6 VI Lifetime Miles: 371.34
Adidas Distancestar Spikes Lifetime Miles: 3.00
Adidas Boston 6 VII Lifetime Miles: 215.41
Total Distance

Coach never ceases to surprise me. I met with him this morning expecting him to shut down the idea of longer and slower recovery runs, but no! Heís totally okay with me trying it out. I thought heíd be more concerned about the teamís reaction, about girls seeing me go slow and thinking they can, too, and not working as hard. But even when I asked he shrugged it off and said I was fine, just to mention that itís an adjustment my body needs.

Wow. Iím so grateful to have a Coach that will accommodate my needs, who is patient with me and is still giving me a chance to rise up. I know a lot of other college coaches wouldíve just cut me. Maybe he hasnít given up on me after all. He mentioned that I am an exception, that heís still going to be cutting people from the team who donít finish the progression run (or, to be more precise telling them to train on their own until December) but because I am injured and have been dedicated and a hard worker heís going to let me stay with the team. Heís expecting some of the girls to be upset with him that heís allowing me to stay but heíll be cutting others, even if they have been injured... or thatís what I gather? Idk. So I mean, I feel bad about that... but Iím really, really grateful that Coach is still giving me this chance.

We talked for a while about positivity and the atmosphere of the team, how heís weeded out most of the negative ones but there are still a couple on the team and heís going to try to fix that (haha but he made a point to say I wasnít one, that was really nice. I have tried to be a positive influence so I was happy he noticed). What I found really interesting was that he said he would much prefer a girl that can run sub 5:20 but hasnít broken 5:00 yet to a girl that has because theyíre more humble and not full of themselves. Theyíre more willing to listen to Coach and adapt to his program, take the necessary steps to be successful, listen to Coachís advice and apply it rather than say ďitís my way or the highway.Ē Those who do listen and take things up with Coach are usually the ones that see the most success, that still contribute to the team in positivity even if theyíre not a main player. Thatís what Coach said with me, he trusts me and thinks heís made what he believes and expects of me very clear, which he has. I think thatís why heís allowing me to try adjusting my training, because he knows Iím not just trying to get out of working hard, that I actually want to be here and Iím willing to do what it takes. Iím grateful that Coach can see that.

So from here on out, I can slow it down on recovery days. He said not too slow, said to make it a point to never drop below 8:30, but I can run 7:50-8:30 if I feel like I need to. I was surprised that was the range Coach suggested. I think 8:30 is pretty slow, but for the hills I think thatíll be good. I really do think this will be good for me. I think my body wasnít able to handle the stress of the faster paces all the time, hence why I kept getting injured, so I think slowing it down a little for recovery but still pushing the workouts hard will really be beneficial in preventing injuries, and who knows maybe my body will respond better and I can finally have a break-through.

I love Coach so much, Iím definitely so glad that I chose SUU over any of the other schools that recruited me. I donít think any of them measure up to what we have here, a team that could potentially win conference this year, a team that is (for the most part) very positive and hard working and grateful for the opportunities we do get, and amazing Coaches with a program that has brought incredible success. Both Coach and Paul are absolutely amazing, honestly theyíre the reason Iíve wanted to be a coach myself one day.

As for my training from now until the progression run, Coach wants me to switch off hard and easy days of effort on the bike, and do what I can with running until Iím finally up to full mileage. As I increase my running mileage Iíll decrease my biking mileage. Basically bike the miles I canít run, up to full mileage, which is 10 for me. Iíll probably add a couple miles to the biking though just because biking a mile is easier than running a mile.

Lol Iím going to have to start up biking again tomorrow, Iím moving into a new apartment this week, spent a lot of time doing that after work and didnít get out and running until late so now itís dark. Iíll do some core instead.

6 miles, 7:19 average. I guess I was excited and forgot to hold myself back, haha. At the end I could tell Iíd picked it up but it felt good and not forced. Femur was fine. I think when my muscles are tight, I donít feel smooth and Iím pushing it still, thatís when I overdo it and my femur hurts.

Adidas Boston 6 IV Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
From allie on Wed, Jul 18, 2018 at 09:53:11 from

that's great to hear!

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