SUU Cross Country/Track

Week starting Aug 26, 2018

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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-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)

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)


I run for SUU and I'm going into my third year. I took a year off between my first and second years to serve a mission for the Church of Jesus Christ of Latter-Day Saints in Independence, Missouri. NCAA eligibility-wise I’m a redshirt sophomore and I’m majoring in Exercise Science.

Favorite Blogs:

Miles:This week: 5.00 Month: 77.91 Year: 1397.88
Flats Lifetime Miles: 50.00
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: 434.41
Total Distance
Adidas Boston 6 IV Miles: 7.25Adidas Boston 6 V Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance

Decided to tell Coach about my femur to be safe, if I’d have told Coach about it when I first started feeling pain back in March I would’ve avoided a lot of time off. I did tell the trainers but only kind of selectively because I didn’t want to take time off. Time to be honest with everyone and follow the injury prevention plans in place. Since I’m feeling no pain, today I’m at 20% of mileage. I’m going off of 10 a day. So 2 miles today, we’ll see what Coach says to do tomorrow. It’ll be a speed day. 7:23 average

Bike and weights after

Adidas Boston 6 IV Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance

My quad was feeling sore, couldn’t tell if it was a sore muscle or if it was my stress reaction. I guessed that since I was feeling some pain in the road race and since it’s right in the same area as my stress reaction it was that. So I told Drew and Paul cause they were both right there, Paul said I couldn’t do any of the workout and Drew said to do the warmup, see how it feels then do 20% again if it was alright. Did the warmup, it felt fine still just sore, so I did 2 miles. 7:14 average. Then told Drew it was fine and wanted to do more, I honestly just felt like it was sore, but then another part of me said well it’s only tender in that spot and not on the other leg... ehhh I always just like to push through things. Anyways Drew said I could do another mile, was going to do it on the grass slow behind the girls, did one lap then Drew stopped me and said I was going to bike instead cause a birdie told him I like to run through injuries until it’s too late. I think it was Paul. Yeah I can’t really deny that so... bike it was. 30 minutes, threw in 2x8 minutes hard to mimic the workout. 

Then rolled out, stretched, and Drew took a look at it. MY MIND IS SO BLOWN RIGHT NOW. Drew asked me to contract my quad, keep it contracted and flex my foot, raise my leg up keeping both contracted, come back down, relax my foot, then relax my quad and I was having the hardest time doing it individually like that. I just wanted to contract and release everything at once. I just took motor learning last semester and my mind is so blown, it was like everything I learned applied in real life. Whaaat. Apparently my VMO hasn’t been firing and my other muscles have been taking on the forces instead. It took a whole lot of concentration and mental focus to get it right. So I did 3 sets of 8 of that to learn how to properly fire it and start making those neural pathways.

This could be the reason I got a stress reaction in my femur of all places, the strongest bone in the body. Either that or my vastus medialis was just weak, but it definitely stopped firing at one point. Basically the rest of my muscles picked up the slack until the forces exceeded what those muscles could take, the weakest muscle was the VMO so that helped develop a stress reaction in my femur. I am shocked at how difficult it was to do such a simple task like that. Also my left quad is visibly larger than my right, indicating a muscle imbalance.

That gives me some hope, I was pretty sad before practice because it felt like I was never going to recover from this. But now, if I can learn to fire the VMO properly and restrengthen it, then ease back into things like planned, I’ll be back for track season :) there’s no need to rush. I think being in the afternoon group is good for me because I won’t be as pressured to come back fast, I won’t be tempted to run farther and hit faster paces than I can handle. So for right now, I’m content with it. And I won’t get so competitive trying to prove myself every day. I need to be better about relaxing and allowing myself to recover on the days I need to.

Rapid rebooted and iced after.

Adidas Boston 6 IV Miles: 2.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance

Weights in the morning 

I’m seriously so blown away by this. What the heck? How long have these muscles not been firing? Did I just never learn how to properly contract them?

Drew says it will happen after injury. But both of my VMOs, right and left, weren’t contracting properly. Drew checked my left today and it’s better than my right but still not great. There’s slight improvement in my right from yesterday. It’s going to take time to teach my brain to use those muscle fibers. 

Out of curiosity, Drew wanted to check my glutes. Turns out I’m not contracting them properly either. I contract my hamstrings with them and it takes a lot of focus to contract them individually. Drew’s kind of amazed because I’m a collegiate athlete, how is my neuromuscular control so off? It’s fine. 

Good thing is I know now and can work on getting those muscles to fire properly. I’ll be doing a lot of exercises over the next couple of weeks.

3 miles today because I accidentally went out a half mile farther than I was supposed to. Got talking with Heather and was distracted. Felt good though.

Biked 30 minutes, stretched, rolled out and did exercises. 

Adidas Boston 6 IV Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance

Got new shoes! It was like running on pillows. My others were definitely shot.

Quad/femur/whichever it is was feeling great today. Drew only let me go 2 miles again, I was really hoping to go 4 but it’s alright. I should listen to my trainers, even if it’s frustrating to have to stay at such low mileage. Patience is a virtue. And it’ll ensure I have no more hiccups. 

I actually really like Drew. He knows what he’s doing and is very involved with me and my recovery and comes to check up on me throughout practice to make sure things are good, and I think to make sure I don’t push through anything I shouldn’t cause I have a history of that lol. But it’s kind of nice to have him looking out for me and being firm about what I can and can’t do, it relieves the stress I put on myself to be that judge. Often times I’ll push through pain because if I don’t I’ll feel like a wimp, running is pain after all. But that thinking ran me into the ground until I nearly fractured my femur. So I guess it’s just nice to have Drew tell me not to push it if I feel anything off cause I definitely would’ve already had he not. Anyways I know he’s going to help me get back and stay back, I’ve learned my lesson and won’t be trying to push through things I shouldn’t anymore.

2 miles and Paul said I could do 5 strides. 7:00 average

Biked 35 minutes

Drew had me do a glute/hip workout with Bino and Ethan, wow it was hard. It was fun though, the trainers just watched us struggle and it was kind of hilarious. I’ll be doing a lot of hip stuff to strengthen them on top of the exercises for my VMOs. 

He also said no running this weekend, just bike. He wants to make sure my VMOs are ready for what we’ll be doing next week. Also, the point of staying at low mileage right now is that I need to wait for my brain to learn how to properly fire my VMOs before I try increasing mileage. To make sure I’m ready for it. They’re already a lot better than before we started but still aren’t contracting fully. The stuff we do next week should help with that.

Adidas Boston 6 V Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance

2 miles then biked. 60 minutes threw in 8x4 minutes hard 3 minutes easy. 

Adidas Boston 6 V Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance

Biked 50 minutes

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
Adidas Boston 6 IV Miles: 7.25Adidas Boston 6 V Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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