Patrick's Blog

Today my mom, dad, and I all went out to the East High track for a short nice shake out run because I have not been on one of those in a while. So as my parents were walking vigorously around the track to get a new PR at speed walking ;) I did a run. I started with a mile at the track doing two grass laps. Then I went out. I went up to 15th east and went into that trail, I forgot what it was called. Then as I was doing my lap in that trail loop thing I saw Janie Kearl and her friends. So I said hi and kept going. Then I exited the trail and just went back. Later tonight I am going to do my crunches, push ups, and weighted arm swings and take a 15 minute ice bath and stretch.  HAPPY NEW YEAR

Today, since I have practice tonight, I decided to just go over to the track and do speed changes. So when I got there, the sprinters were there doing their workout. So I did a mile warm up doing grass laps, and I then started with the speed changes. I did 2 laps of J's and 2 laps of regular speed changes. I was going to do four of each but since I have practice tonight, I figured its going to be speed so I only did 2 of each. Then for a cooldown I did my 2 grass laps. Overall it was a easy light workout that was very much needed. Then when I was waiting for my mom to be done walking, I went over to the sprinters group and talked while doing my core and holding my knee up for a minute thingy. Then when I was finishing up doing that Susannah came to the track so it was a  big group of East or Old East track runners their for the second day of January.

PM: When I got home from my practice at East High Track, I did my other core stuff including calf raises, arm swings and squats; I need to get back into those fast. Anywase, so tonight I went over to the Highland Track for a workout. So I started with a mile warm up and then the speed changes. I did 2 laps of jogging the curves and sprinting the straightaways then I did 2 laps of jogging the straightaways and sprinting the curves. Then I took a one minute break and started the speed. The workout was 5 300s at 58 pace because that would be roughly a 78 second 400 which is what I need to do at the first track meet of the season for a mile of course. So on the first one I got out what I thought was fast but I guess not really because I finished the first one at 59 seconds, then my times went like this; 59, 58, 58, 57. I guess it was I just needed a bit faster warm up to get to going the right pace. Sure, I admit after the fourth one, doing the last one was a bit iffy but I knew that the faster I run it the faster I can be done and it will pay off in the end. This is one of those workouts that one does a lot and a ton of effective stuff in that short amount of time. Then when I was done, I went over to the park and did a mile cooldown. Sub 5 minute mile here I come!!!!

Well its the first day back from Christmas Break and it sucks!!! So for track practice we started with a .6 warm up around the block then waiting for everyone to get back we stretched. Then we went over to the hallway and did high knees, butt kicks twice, skips, lunges, snaps, and tippy toes; all for 50 meters then stride for another 50 meters. We then did wall sits and step ups. Finishing the core work with 8 100 meter strides. We were all broken up into 4 lines. We had to race the other people in the other 3 lines. I was up against Chris, Natalie, and Tomy. On the last one, the entire team raced and only one sprinter beat everyone and it was Nate. Then the distance went on their run. By this point I was at a mile exactly. So the run was staying on 9th south, up until foothill, turning right on foothill and down around that block until past guardsman avenue to the Cemetery across from the University of Utah's football stadium. Then the Varsity went into the stadium and did 2 laps around that and then took 1300 east back to East High School. I ran with Bill, Chris, Tomy and Natalie until Foothill then I missed the light and they made it so I spent the rest of the run chasing them down. This was a good run for me because I really pushed it. This was the fastest I have ever run 6 miles and it didn't feel that hard until I was done and I felt really sick. But during the run I felt great. When I got back to the teacher parking lot, I had to add .4 of a mile to make it an even 7 so I did a lap around the grass and parking lot and did a small lap around the parking lot to get the even. Then we finally got our XC Hoodies XD. I did the run today at a 7:30 pace even.

When I came home I did my crunches, push ups, squats, and lunges. 

Today I did not go to practice because I had an AP United States History study seminar I had to go to. So instead I came home and did core. I did crunches, push ups, squats, calf raises, and holding my knee up for a minute; I did each set 3 times. Then ending out the workout with 3 sets of those sideways planks for each side. I did those like this 1 minute for each side, 45 seconds for each side, then 30 seconds for each side; I will eventually work my way up to the full one minute for all three.

Today for practice we started by jogging up to the track then doing two laps around the track bringing us to about a mile. Then we stretched while we were waiting for everyone to be done. Then we did dynamic stretching of side lunges, ski things, stepping quad stretch, and two others. Then we did swinging our leg side to side and front and back to each leg 10 times. Then we broke into groups, the distance group went on a run. Since I had to leave, I could only stay until we got to guardsman then I had to keep going up Sunnyside Avenue till 1900 East because today I wanted to get at least some running in so I decided to run home. We did the first mile and a half pretty slow so it was harder to catch back up to the pace I should be running instead of just going straight into it. I averaged 7:37 but the last two miles were sub seven minute pace. Then when I got home I stretched, did crunches, push ups, and side planks; everything three times.

Today I went to practice at Sugarhouse park with Larry and Levi was their. So Levi and I did a mile warm up, then 3 laps of speed changes jogging the straightaways and sprinting the curves and 3 laps of speed changes logging the curves and sprinting the straightaways. Then we walked over to the park to do a timed lap around the park. I went first then Levi went one minute after me to chase me and so I would keep pushing. I did that lap in 9:05 which is OK but it is slower than what I did last time by two seconds. That could be because I have not done that in a long time and I am still getting my Speed back. Then Levi and I did a 2 mile cooldown. Overall it was nice to have Levi back to push me again because the last two weeks I know I could have gone faster if I had someone to push me. Then I came home and did my push ups and crunches.

Today, since my Garmin was dead I wanted to go on a long run that I knew the distance because the Garmin was dead. I decided to do the Cemetery loop that we do all of the time in the summer. But since I am starting at my house, it was about a mile farther. I felt like I was going at a 10 minute pace but in fact it only took me 55 minutes so I was doing a sub eight minute pace the whole time which is what I needed to do anywase. Then I came home and will do my core before I go to bed. During my run, my knee started hurting a bit so later tonight I will ice it and I got this really big and painful blister on my toe that hurts way bad.

Today I went to practice with Larry and Levi. For warm up, Levi and I did a lap around the park supposed to be between 10-11 minutes; our time was 10:30. Then we immediately went into our next lap that had to be faster and we hit 10 exactly so we did speed up. Then we stretched for a minute and got into the workout. The workout was 4 light poles, so one on and one off for four times; then we do 4 light poles on straight with one pole recovery after then the four poles that we did at the beginning. I didn't keep up with Levi for the ones but when we got to the 4 poles on I kept up with him. Then after we finished that lap we decided to do a lap cooldown. I felt good during this run except my ankle was bothering my a little bit and I am out of shape because on the On's I was tired until I caught my breath. When I got home I stretched a bit to help my legs.

No running today because we did the Duel in the Pool. Might I say, the Cross Country team was Victorious!!!!! Great job; Dominique, Abigail, Sarah, Ben, Scott, Hunter, and Julian.

Today, I couldn't go to Bills workout so I went over to Sugarhouse Park. I started with a lap warm up and was noticing my ankle was hurting almost immediately. It felt like someone had a thing of twine and they were strangling the front of my ankle. Anywase, for the workout we did track work. The workout was 5 200s on the turn though, so starting at 50 meters on the straight a way and then ending 50 meters on the other straightaway. On these, my times went 34, 33, 32, 32, and 32. I felt like I did a good workout that will benefit me at BYU this weekend because in indoor track, their is more curves so you need to work then faster, and curves are my weakness; thats where everybody seems to pass me. Then I did a cooldown until I got to six for the day. My ankle did not hurt as much going faster so thats probably why I went faster, and I was pumping my arms a ton, but on the recovery and the cooldown they hurt a ton!

Well today, my ankle again was hurting pretty bad and really consecutively throughout the entire run. Anyway, I went to practice with Bill today after school. We started with the lap around the block for warm up, then we did walking calf stretch, walking quad stretch, side lunges, and some other thing that I don't know the name of. Then we broke in to groups and did our own workouts, the Distance started with 3X1 minute step ups, those felt way easy and did not aggravate my ankle. 

The run today was running down along 1300 east until 1700 south, turning west until 11th east, going down to 2100 south, turning west and going until we got to fairmont park. I started out with the girls, but they were going a bit to slow for me so I sped up and started getting distance on them. I noticed that Sarah S was staying with me. We averaged a 7:25 pace going to the park, when we got their we did not see anyone so we stopped and stretched and gave my ankle a rest. Then everyone arrived like 10 minutes later, at the park we did 10 strides. My ankle was not hurting on these much, it was still noticeable but not nearly as severe as it was just going their. These strides averaged our pace to a 7:02. Going back to the school, since I only needed 6 for the day, I took 9th south all the way back and up the big hill at 9th and 9th. Bill said when I get to six though, I can stop and walk the way back, luckily I got to six right before the hill:) I ran the way back with Sam and Sarah S and we averaged a 7:08 pace for the whole run. Good Job Guys!! Then when I got home I iced my ankle for 20 minutes and currently have the ankle brace on it. 

Hopefully it feels better by Saturday for the BYU indoor track meet!! 

Today, since we have the BYU indoor track meet I had a very easy workout. I started with a lap around Sugarhouse Park, then 8X1 lightposts on then finishing the lap as a cooldown. When I got home I took a very cold Ice bath and then I iced my ankle because all throughout the run tonight, my ankle killed!

Today is the first track meet of the Season!!!! So when I arrived up at BYU I checked in and stretched a bit. Then I went on a warm up of about .75 of a mile. I did that very slow because I ankle was hurting. When I was done, I had my dad massage my ankle which made it feel loads better. After that, I went over to the East groups stuff and did drill their while cheering for the girl milers. They called us over to the bull pen and seeded us. I was in heat 3 so I still had like 30 minutes till my race.

When the girls finished, I stretched while talking to RJ about his new college life and doing drills  withe the two Sarahs, that felt really good because it was nice to loosen up my legs. When they finally called my heat I went over to the starting line. At the line I did 4 strides at about 70 percent speed.

The LOUD gun goes off and were off. I started out where I needed to be. Not with the group that sprinted right from the beginning or the group behind them but the third group. So i was in about 6th place for the first lap. Our first lap was 57 seconds which is a little faster than what I needed to do to be sub 5 in the mile. Going around the second lap, 3 people passed me and we finished the lap with 2:20. I was feeling good until this point. At this time, it was not my ankle that started to hurt but I was just getting tired. So a few more people pass me and I became all of the sudden exhausted. Then some guy, who flipped me off when he was passing my decided to pass me and I stuck with him to his utter amazement. I was with him for the rest of the race. I did what I was supposed to do starting the fourth lap, using the curves as a speed change and just holding on on the straightaways. Going around the last lap, me and this jerky kid start picking up the pace and with about threefourths of the last lap to go, I start really picking up the pace and sprinting. This guy wont let me pass him so I just decide to go on the outside and sprint past him. I do so and hold him off for about 200 meters. On the final stretch we catch another kid and pass him, then me and the kid who flipped me off are neck and neck until the last like foot. Still now, I am not sure who was in front either me or him but it was way close. Overall I was OK with my race but I need to get my strength back to hold off on the third lap. I wanted my time to be 5:20-5:40 and I was sort of close to that but still no cigar..... Going around the final curve, the jerk who flipped me off was passing me on the outside so I am forced onto the line and I ended up stepping on the cone so I was disqualified.:(

Tonight, I went over to sugarhouse Park and it was totally iced over. With like an inch of ice over it. So my workout was easy because the whole place was iced over. I just did 2 laps around the park and then I went home. When I got home, I need more miles so I went 2 more miles. Nice easy slow pace to get a recovery run in.

AM: This morning, I decided I need more miles so I went on a mile out and back run. This was probably the coldest I have ever ran in, in my whole life! IT SUCKED!!!!

PM: Today after school, I went to Bills workout. We started by jogging down to Liberty Park and going to the drinking fountain. When we got there we found out the workout. It was 6 800s with a half mile recovery. We jogged over to the starting line and we lined up. I was in a group with Abigail and Kevin and we were supposed to do 3:05 pace. On the first one we did 3:05 then our times went like this 3:07, 3:09, 3, 3:05, and 3:05. I felt pretty good on the last ones but the first few I was really tired. Starting on the 2nd or 3rd ones I started doing them alone and I did the rest alone, my group stayed with me for like one of them. It was a rather lonely speed workout during the speed parts. Then as a cooldown, we jogged around the park telling some people to meet us by the drinking fountain then when we got to the fountain, we just went back up to the school. We went around a block before the big hill so we could walk up the hill. When I got home I noticed the TREES WERE PICKED UP!!!!!!!! Later, when I warm up a bit, I will do my core, crunches, push ups, side planks, and weighted arm swings.

Tonight, I went over to sugarhouse park and did some speed and hills. I met with Larry their and he sent me on a warm up. I went out 5 minutes and back, I got about a mile and a half in. Then he said, since my hips are really sore from yesterdays workout, I only had to do 4 500s but if they are all under 2 minutes I only had to do 3 (The reason for 2 minutes is 300 meters of it is all uphill). So for the first one I go and I get a 1:50. That did not seem that hard. It honostly felt like I was just jogging up the hill but that is a 5:47 mile. Then for the next one I did 1:49 so that one was faster. At this point I was really questioning my race on saturday because with these times and for most of it being uphill, I should have run faster of Saturday, and since I knew I could do the last one under 2 minutes I only had to do one more:) Then for the third one I started out at a pretty good pace, then going up the hill I slowed down so about half way up the hill I really pushed it and pumped the arms hard and I got a 1:49 so I was really consistent and got faster at all a sub 5:47 pace. Bummer about my race knowing I should have run faster, but rather this race than any race later in the season. Then for recovery for each I just did the 500 backwards. Then for a cooldown, since I needed about 2 miles, I did a little over a lap on the road and went home and watched American Idol.

Today, we started with a lap around the block for a warm up, Then we went into the hall, did high knees; stride, butt kicks; stride, quick skips; stride, and big skips; then stride. Then the whole team did 3x1 of wall sits and 3x1 of step ups. We then broke into our groups. The distance did a fartlek workout today. We started by jogging over to Sugarhouse park for a warm up. Chris and I broke away from the group because I had to leave early so I wanted to get all of the fartlek in before I went home. So when Chris and I get to the park, the team is really far behind us so we decide to just go for it. The workout was 5x4x3x2x1 with a recovery of 3x3x3x2x1. It was a good workout overall. Chris kept me pushing on the Ons and the Offs also. We almost made it a mile with the five minute one, we were about 150 meters away from a mile. I then had to break away from him and head back. I still had a 3x2x1 on the ons left so I just did them while I was going back to east along 1300 east. When I got to the two minutes and one minute, it was nice because I really got pushing and opening up on the stride and it was all uphill so it was killing the quads going up the hills. I got about 2 of the little blocks after 1300 south when I was done with the speed part of the fartlek, so I just used that less than a half mile as a cooldown at like a 7:30 pace because I needed to get back. I averaged todays run at 7:10

Tonight, I went and met up with Levi at Sugarhouse Park. I did a lap warm up with him then stretched. Then to loosen up my legs because I think I am racing tomorrow, I did 4 lightposts on and 4 off then we just finished out the lap for a cooldown.

Today, I was going to do the Weber indoor Invitational. So when we were driving out there, this monstrous blizzard appears out of know where. It gets so bad that its flooding the freeway and we couldn't see the lane lines so we decide to turn around and go home.

So since I only needed 2 miles for the rest of the week, I just went from my house out and back 2 miles. Nice but very wet and cold run. 

This morning, I decided to go for a run because I had nothing better to do. As soon as I got to 2100 South, no one had shoveled! So from then all the way around the outside of Sugarhouse Park I was running in snow. I hated this run because it was not tiring at all but running through the snow was hard to get good turnover so my pace really sucked! As soon as I turned onto 1900 East I was doing a 8:53 pace but when I finished out the run, I averaged a 8:40 pace. (I live about a fourth of a mile away from 2100 South) For my run I just went from my house, over to sugarhouse Park, on the outside of the park until I got to 2 miles then I turned around and went back the same way. I'll do my core, arm swings, side planks, crunches, lunges, squats and wall sits later after I watch Transformers:)

Today I met up with Levi at Sugarhouse Park. We did a lap warm up then we stretched. After stretching, we did a lap of alternating sprinting each pole, we went the opposite way than we did for the warm up. Then since Levi did a hard workout on saturday, we finished by doing a 30 stride up the hill and over. WE made it a little over 200 meters. Then we just finished out the lap for a cooldown;)

Today I went over to Bills workout. We started with 2 vertical laps around the school for a warm up. Then we did drills waiting for Bill to arrive. We did high knees, butt kicks, grape vine each way, then we did some more that I can not remember. Then breaking into our groups, the distance did leg lifts, step ups and wall sits. Then we went for our run. The farthest distance group went for a 12 mile run. Me, Natalie, Tomy, Chris, and Kevin all went up, did the shriners run, was going to stop at the drinking fountain but it was turned off. Then we went along 11th avenue over to city creek canyon. Thats when everyone got ahead of me. When I was leaving the canyon, I didn't see anyone and I was getting freaked out. A really creepy fact is, the Mormon Business building is exactly 6.66 miles away from East High....... Then alone, I just went up one block, over one block until I got back to east to keep up the pace I was going. Going up the hill by Judge the muscle right under my calf was really hurting,, it was weird.

Since we have a race tomorrow, I went over to sugarhosue park. I did a lap warm up and my lower calf was hurting again today. Then I did 4 light posts on then just finished out the lap for a cooldown. My calf hurt pretty bad during the strides. Then I stretched out my calf really well and took a 15 minute ice bath.

Today, since we have a race at the Oval I went straight home from school and did some homework. When I arrived at the race and checked in, I decided to go warm up because it was when the girls were starting. The boys were planned to run at 5:30 so I started to warm up at 5. They didnt call the boys over until 6! So during the girls mile I did a mile warm up, then I did drill and strides. After being seeded I was in heat 9 so I had like another hour until I raced. So about thirty minutes before my race again I did another mile warm up with Sarah S. We finally line up, they had the fastest people in my heat on the front line, 5:30-5:45 people and I was in that group so I was on the front line. I go out pretty good with the lead pack, being in fourth place for the first 400 meters with a time of 78 seconds first lap. Then the pack started to pull away with me so I was in first place in the chasing pack. We go around the 800 and my time was 2:48, at this point a group of 3 or 4 pass me but I stay with them. I pass two of the kids who passed me, when we were all going around at the 1200 mark, I was at 4:26! Which sucks because that means that my third lap was a 1:38!!! Then for the last lap I just focused on beating my time that I did at BYU, which I did. Then on the last 300 I just keep saying 300 to go, 200 to go, 100 to go! At the 200 I really start to kick and pass people. I think one kid passed me at the finish when I passed like 4 but I might have passed the other kid, I am not sure. It was close. Then since there was no chance for me to be going to Peer Court I did a mile cooldown and went to In N Out burger and got 2 Burgers!!

Today I went over to Sugarhosue Park and did a workout. I started with a lap around the park in the road, but when I was just finishing up the lap, Levi showed up and I did another lap with him. Then I was told the workout, it was another lightpost run but this one was harder. We did a ladder workout going 1-2-3-2-1-2-3-2-1-2-3-2-1-2-3-2-1 meaning one on one off, two on one off and three on one off (Lightposts) So about 100 meters per lightpost. For recovery of the lightposts, I did 1 lightpost. Levi and I made it just over 2 laps in the park so for a cooldown we just went out .25 and back to get to 6.5 for the day. I was thinking of going 8 miles but I need some for tomorrow. Overall a good workout that was effective that will benefit me on that STUPID Third lap in the mile.

Today I just went on a short run to finish out the mileage for the week. I started at my house, went towards East High until I got to 1.25 which was about 8th south then I turned around and came back the same way. Easy run before a dance. Then I came home and got ready for Junior Prom with Natalie Shields! Which I had a blast at!!!!!!!!!!

Today I needed a break on homework so I went over to sugarhouse park, did a lap and came home. It was a good short very much needed recovery run. Woke up late because of the dance, have had a great weekend of little homework and the dance..!..

Today met up with Larry at Sugarhouse Park and did a workout. I started with a lap warm up, then another lap of alternating lightposts. Then I did the actual workout. It was 2 500s uphill. My times were 1:46 for both of them. I started out really conservatively and then I died up the hill but I did do faster than I did last time. For a recovery from these, I just did a 500 back to the starting line. Then I just did a lap cooldown and called it a day, until I got home when I stretched and slaved away at doing APUSH

Today I went to Bills workout. We started with a lap around the school's block for a warm up then we went into the halls for drills. They went high knees twice, butt kicks twice, lunges twice, toes and heels. Then we went into the commons and did 3x1 of step ups. We then broke into our groups. The distance was going on a long run. I was only planning on going ten today. So I started out with Tomy, Natalie, Chris and Bill but I broke away from them at guardsman avenue and went on my own run. Right after guardsman ave, I had to go to the bathroom really bad so I ran down to the Seven Eleven on 1300 East and went to the bath room and then ran back up to the University of Utah football stadium. Then I took the shriners run until I got to 4.75 which was about a half mile onto 11th avenue then I turned around and went back the same way. I was going to turn at 5 but including the warm up, I would be at ten for the day. Then waiting for my mom to pick me up, I stretched with Dominique.