SUU Cross Country/Track

Week starting Apr 08, 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!


Salt Lake 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 - 7:29/mile

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)


I run collegiately for Southern Utah University under head coach Eric Houle and assistant coach Paul Limpf. I’m majoring in Exercise Science. I also served a mission for the Church of Jesus Christ of Latter-Day Saints in Independence, Missouri.

Favorite Blogs:

Miles:This week: 5.18 Month: 74.68 Year: 455.19
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: 295.09
Total Distance
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Total Distance

Went to the doctor today and got the order form for an MRI. The doctor thinks it’s just a strain but Nate and Riley both don’t think so because I don’t have any loss of strength. Basically we’ll just see what the MRI tells us. Have yet to be scheduled for an appointment but I should have that scheduled by Thursday (just waiting on my insurance to clear it).

In the meantime I can finally bike and pool run!

Heated and got ultrasound on my quad to comply with what the doctor said. But treatment is the same regardless: rest. No running or anything with impact.

Biked for 30 minutes: 5.08 miles

Weights: Warmups, 4x10 push-ups, 4x15 each alternating V-ups, 2x14each hamstring march, 10 backwards lunges, 3x15 hamstring curls, 3x10 (R, L, both) calf raises. Then quad exercises in the training room. 

Pool: Warmup, 10 minutes at 60, 10 minutes at 80, 10 minutes at 60, and 10 minutes at 80. Cool down. Felt good to do the running motion even if it wasn’t actual running. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance

Got my MRI scheduled for tomorrow, I was expecting it to take a while to get in for one so that was a pleasant surprise.

Heat and ultrasound on quad

Biked 30 minutes on a different kind of bike, ended up being 8.03 miles on that one.

3x10 quad exercises (5lbs I think) in training room

Core: 4x(10 pushups, 25 crunches, 1 minute russian twists, 10 each leg backwards lunges), 3x(45 second wall-sits, 15 glute bridges, 10 each leg raises [forgot real name], 10 calf raises).

Pool: Warmup, 5x3 minutes hard effort (imitating 800s) with 60 seconds recovery, 4x90 seconds hard effort (imitating 400s) with 30 seconds recovery. Tough workout, worked hard. Cool down. It is quite satisfying to actually get my heart rate and breathing up, the bike is great but doesn’t do that so well. Wasn’t expecting the pool to either but it actually does!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance

Heat and ultrasound on quad

Bike for 30 minutes

3x10 quad exercises and ice

Got an MRI on my thigh

Also ran like .15 chasing after my paper/MRI order form that was blowing away. Now my thigh hurts worse while walking. But things are looking up! The guy said they should have my results in 24 hours.

Pool: Warmup, 5x4 minutes, 3x3 minutes, 2x1 minute. All had 1 minute recovery. Cool down. I’m tired today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance

Got my MRI results back today. Well kinda, I looked them up online. It’s a stress reaction. I have yet to find out how bad and depending on that it will determine my recovery time. Will be going in to see the doctor next week to discuss a recovery plan. In the meantime I’m to do no running or impact activity (basically what I’ve been doing), will probably be out for a couple weeks. 

Pool is closed today so bike for 90 minutes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance

Pool is closed again, bike for 90 minutes. First 30 minutes I kept my HR around 125-130, then played around with the settings on the bike and settled on “race,” didn’t like that very much because I couldn’t increase the resistance. Did that for 10 minutes but HR stayed the same. Then went back to the normal setting and bumped up the resistance to 17, kept RPM around 80-85 with HR around 140-145. Did that for 50 minutes.

4x10 push-ups and 4x25 crunches. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Total Distance

Well, that was a much longer bike ride than intended. Took Kamryn’s bike out, felt good to be on the road again. Ended up out past Kanarraville before I decided to turn. Was originally going for 90 minutes, felt good and went about 55 minutes out then realized I’d had a lot of downhill. Yep took a lot longer to get back. 32.56 miles in 2:22:05. Whoops. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Debt Reduction Calculator

Featured Announcements