SUU Cross Country/Track

Week starting Mar 04, 2018

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSarah!'s RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!


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-sea level)

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)

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

SUU Road Race (4 miles)- 23:30

Local Road Races

5k- 18:40



Short-Term Running Goals:

18:00 5k

5:10 mile

Long-Term Running Goals:

17:30 5k

5:00 Mile

Go to Nationals

Run a marathon (after college)


Junior at SUU majoring in Exercise Science and minoring in Psychology. Served an LDS mission in Independence, Missouri. Planning on graduating with my bachelor’s degree in Spring 2020 then going to PTA school after. Haven’t decided yet but I might take out my fifth year of eligibility. If I do, I’ll declare psychology as my second major and work on that my 5th year. We will see how running is going, if I’m doing really well then I’d like to stay and see what I can do. This is an opportunity not a lot of people get so I want to make the most of it and chase down my dreams. We will see what life brings. 

Favorite Blogs:

Miles:This week: 45.07 Month: 89.49 Year: 1561.12
Nike Flats Lifetime Miles: 50.00
Nike Spikes Lifetime Miles: 10.35
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: 123.24
Adidas Distancestar Spikes Lifetime Miles: 0.00
Total Distance
Adidas Boston 6 III Miles: 60.00
Night Sleep Time: 41.50Nap Time: 1.00Total Sleep Time: 42.50
Total Distance

4 days of speed this week, hooray! Today was an 80% and whistle hills. We did a mile on the track, a mile on the block lap and added a little on the track (it ended up being .97), then another mile on the track. I was in the group that was trying to hit 92-95. First mile 6:10 exactly then missed the next two splits but daaaanng my calves were dying. I also just didn’t feel great. Finished with 19:42 (6:38 average). Yeah not good but decent  effort at least. Then over the overpass and did whistle hills (3x15, 20, 25 seconds), then cooled down to 8.

Weights later. 

Side note: Coach said I’m almost borderline between the two groups (Josie’s straight up borderline, yay Jos!) so that’s pretty sweet. Ever since I stopped trying to  hold myself to such high expectations I’ve been able to enjoy running more and actually run faster, so note to self: enjoy the journey and be happy with the small improvements.

Adidas Boston 6 III Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Total Distance

AM: 2 miles plus steeple. Today Coach filmed us jumping and we rewatched it in slow motion, we get to me and Coach goes: “What are you jumping, an elephant?” Lol. Apparently I’m jumping really high but my trail leg is coming down too low so I need to work on that. 

PM: Mile warmup then strides. Workout was 8x1000s with 1 minute recovery, but after the 4th coach had a “fun surprise!” For us. Which was decreased recovery to 45 seconds, whooo! I love Coach. He’s so positive knows how to get us to have the right mentality, and even though he jokes about hard twists to workouts being a present it’s actually got some truth to it, because in the end it’ll pay off!

I was put in the second group, our goal was to hit 3:50 (92 a lap). The only downfall was that my group consisted of 800/1500 runners who were only doing 4. Which I thought meant I’d be on my own for the last 4. I did the 5th on my own then remembered that Coach had a surprise for us after the 4th and since I wasn’t in the other group I missed it, so I asked coach and he had me just sit the next 1000 and start with the other group. So really I only had the one shortened recovery time and ended up only doing 7. But it was still a very solid workout. Despite being tired and my legs being sore and heavy I managed to pull off more consistent times than the last time we did it. 

Times went: 3:47, 3:46, 3:52, 3:58, 3:59, 3:53, 4:00. (3:53 average).

Then practiced going over the water barrier which I think is easier than hurdling. I’m not half as bad at it as I was expecting to be, Coach said I didn’t stand out as one that really struggled so whooo! Oh and then 2 miles cool down.

Adidas Boston 6 III Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Total Distance

AM: 2 miles easy. I’m pretty sore. 

PM: My goodness that was a hard workout. Mile warmup, strides then started. 20x400s divided into 4 sets, starting with less recovery and increasing recovery with each set. Goal pace started slow then got faster with each set. 

Set 1: 86, 86, 86, 86, 85 (Goal pace 86-88) with 45 seconds recovery between each

2: 84, 85, 83, 83, 84 (Goal pace 83-84) with 1:00 recovery

3: 80, 81, 82, 82, 82 (Goal pace 80-83) with 1:30 recovery

4: 85, 84, 84, 82, 82 (Goal pace 73-79) with 2:00 recovery.

83.6 average. 

I was really struggling that last set, I actually wanted to drop after 15 but decided to finish. I’m glad I stuck it out. I was with the group (Angie, Madison, Julieta and Morgan) all the way up until the last set so I was pretty happy. I died at the end but I finished and that was honestly my best for today.

Cooled down to 9. 

Weights later.

Adidas Boston 6 III Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Total Distance

AM: 2 miles and Steeple. Woke up at 4:30 this morning and couldn’t fall back asleep. Strange? Hurdling form is starting to come together. I know my form is still quite awful but it’s not as horrendous as when we first started Steeple practice.

PM: Mile warmup. 60% today at the track. I was exhausted before we even started but I just tried to power through. The first 2 miles were good (6:32, 6:33) then I died and just tried to finish. I’m just glad we’re done with workouts for a while. Finished with 34:23 for 5 miles which is 6:53 average, yikes. Oh well, I tried. Cooled down 2 miles.

Adidas Boston 6 III Miles: 10.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00
Add Comment
Total Distance

8 slow miles on Dikes. My legs are dead. 8:00 average

Adidas Boston 6 III Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Total Distance

Wasatch + VA loop and added on Foothill. 13 miles, 7:32 average. I love running in Salt Lake.

Adidas Boston 6 III Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Total Distance
Adidas Boston 6 III Miles: 60.00
Night Sleep Time: 41.50Nap Time: 1.00Total Sleep Time: 42.50
Debt Reduction Calculator

Featured Announcements
Most Recent Entries: