Garek B Running

Good 8 miles up around the Hoogle Zoo. I was planning on going to nine but i cut it short becuase my knee started to hurt. So I took the foam roller and rolled my knee. Overall good run.

I felt sick today so I decided not to run. I went home and rolled out my knee and did some core work. Hope to get a good workout tomrrow.

Good speed workout at the oval. 8 laps warmup then another 4 laps of speed changes. Then 1x1000 at 3:05, 1x800 at 2:32, 2x400 at 67 and 68, and finally 3x200 at 31,31,30. Then another 7 laps of cool down. During cooldown my ankles and knees were aching so I am going to roll out my IT bands. Overall a great workout. Getting pumped for the race Friday/Saturday.

Just a normal run with ten hill strides. My IT band felt great but I am going to roll it out tonight.

Ran down 1500 to sugarhouse and did two road laps. Then ran back on 1300. My knee felt great but I am going to roll the IT band tonight. Overall a great workout.

Ran down to Liberty and did two laps at Liberty of fireman. Then another 2 laps of just running. Then we went down 600 by the Park Cafe ran down that until 1700 then ran back on 500. Then another half lap and headed back to the school.

Great race today at the Oval. I did 2 miles warm up and then raced the mile. Time of 4:38. My spilts were 66,74,72, and 65. Then an easy 3 miles for a cool down. Then another mile for a warm up and then the 4x800 relay. The relay could have gone better but overall I am really happy with this race.

Good race at the Oval again today. Started with 1.5 mile warm up then raced the 2 mile with a time of 10:16 then two miles cool down. Good race today congrats to everyone who raced.

Crazy Speed workout ran 8 laps warm up and another 4 of speed changes. Then 6 sets consisting of 1 400 and 1 200 in each set. My spilts for the 400s were 63 65 65 66 67 66 and my spilts for the 200s were 29 30 31 31 32 31. After each 400 we had 200 recovery and after each 200 we had 400 recovery. Then another 5 laps for a cool down. Overall a great workout.

Just a longer run with ten hill strides. My IT band hurt really bad so I iced and rolled it. Hopefully it will feel better for Thursday.

Ran up to the track and did a mile then 2 miles of speed changes and 1 more mile of cool down then just back to the school. My knee hurt really bad when we ran on the track so I am going to roll my IT bands and ice tonight.

Good race at Simplot today. Did 2.5 miles for warm up then stretched and did some drills. Then raced the mile, my tim was 4:41 with my spilts being 69,72,74, and 68. Then a good 4 miles cool down. Overall I was not really satisfied with my mile but the race was a great experience.

We did a hill run that started on I street and then went all the way up to 11th avenue. During the hills I felt great but on the way back my knee started to hurt so tonight I plan to ice and use the foam roller. After I got back to East I ran home which is another mile and a quarter. Overall a good workout I just need to role out my knee.

Did 2 miles warmup and then another mile of speed changes. Then changed into flats and did 6x800. My times were 2:27,2:25,2:28,2:25,2:27,and 2:27. We had one lap of recovery between each 800. After we changrd back into are trainers and ran 4 miles cooldown.

Ran down 13th to 21st then ran down 21st to 9th and went down 9th to Fairmont and did 10 strides then ran down 9th to Liberty and went the long way around the park and went back up to the school

Ran down to liberty and did 2x2 miles tempo. Because my knee was hurting I focused more about finishing than times. Then we ran back to the track.

Today was a speed workthat that had 1x800,1x600,1x400,1x300,1x200,1x100 and then we ran a second set. My times for the 800's were 2:31 and 2:34. For the 600's I ran a 1:50 & 1:53. The 400's were 68 & 67. My 300's were 48 & 47. My 200's were 30 & 32. And finally my 100's were 12 & 12.

Ran up to the JCC and then followed the muddy trail all the way to city creek. Ran back on south temple and ended at the track.

Took a little break from the blog but I'm back. Had a great 8 miles today up on the pipeline trail. Getting pumped for Davis. Good luck to any and all who are running!

Had a good 3 miles in the morning. Just a nice easy loop. My legs felt a little stiff but the warmed up.

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For the afternoon we had a speed workout. We did 1 mile warm-up then 1 mile more of speed changes. Then we had 2x200s where we just opened up the stride. Then a 400, I hit a 69. Then a 1000 in 3:15 and 2x600s at 1:47 and 1:41. Then another 1000 at 3:06, another 400 at 63 and 2x200s at 30 and 29.

Another 3 miles this morning, which is helping at practice I can tell. Then in the afternoon we ran down to liberty and then did two laps of firemen before heading back to the track. Really excited for Davis it WILL be a great race.

Ran 3 miles this morning then a nine mile loop around the foothill area. Good run and congrats to everyone who raced at the trimeet.

Three miles in the morning then a short speed workout in the afternoon. It was 2x1000 an 800 and then 2x400s.

Easy 3 miles in the morning and then just a shorter run in the afternoon.

Ran at the Davis meet. Did 2 miles warm-up then raced the open mile in 4:32. My 2 mile was in 9:47. The rest of the miles came from warm-up and cool downs.

Got dropped off 10 miles up emigration canyon and just ran down. Then added a mile when we got to my house.

Easy 3 miles this morning but my legs felt a little stiff from yesterday. Then at practice we did are avenue hill workout and then two 300s

Speed work today. Did nine 400s around 67.

Ran the 8 at clearfield and the 400 to work on my turnover. Ran 3 in the morning.

3 in the morning and then 4 miles in the afternoon.

Did some warm-up then went and raced the two mile which was an awesome race. Wish I had a stronger kick at the end though. Really excited for the races tomorrow. Good luck to all those who are racing

Today at BYU I ran the mile in 4:27 which is a new PR but I was hoping to qualify.then a ran the 800 in 2:01 which is another PR. Then I ran the 4x400 but it was not s great trace. However the weekend was very awesome I PR-ed in the mile,2 mile, and the 800.

6 miles up millcreek canyon on the pipeline trail.

Three miles in the morning. Then in the afternoon ran 2 miles warm-up and then 4x400s all under 60. 1 mile cool down after and then an ice bath.

1 mile in the morning and then just a pre race workout in the afternoon.

Ran one mile as a shakeout run in the morning then before the race did two miles as warm-up.

So in the race I started out in good position right behind Jacob Stone in second place. Then during the second lap Taylor Dillon, Andrew Rummens, and Dakota pulled ahead and a guy from Clearfield. I was battling with a guy from Bountiful just trying to get in a good position to kick and hopefully push myself into a least fourth. Then with 300 left I turned on the jets and really started moving. By the end I was in first.

Something I noticed is when I turned on the jets and started moving it came a lot easier then it had in other races. We have been doing a lot of shorter speed work and I think that really really helped with the kick.

Then another two miles cool down afterward

One mile this morning. Then two before the 8, my hamstring started to hurt right before the open 8 do I scratched and then refocused on the medley. Took 1st in the medley and then second in the 4x400. Then one mile cooldown

Good ten miles in the morning and in the evening I went out for 4. The evening run was a little slow but I'm glad that I did it.

11 in the morning, after that I was super tired, then went out for 5 in the evening and it felt really good.

13 miles in the morning and then 4 in the evening.

11 in the morning and then 4 in the afternoon/evening.

10 in the morning at liberty park then 5 in the evening up emigration.

Flew into Michigan today so I got 3 in off of a treadmill.

Today was another travel day as we drove to Frankfort Michigan. I was able to get 5.

6 in the morning and then 4 in the afternoon.

10 in the morning and then 4 in the afternoon.

Was not feeling great today so I only got 7 in today.

Ran a strong 14 this morning and was really pleased and feeling good. Ran another 2 later in the day it was kind of slow but it was because of the morning run.

8 miler in the morning

Chris,Coach, and I drove up Big Cottonwood and ran at puke hill. It was a good run but my hip was a little sore at the beginning and towards the end.

Had a late start this morning so I was able to do 8 miles. It was a good run and was below seven minute pace for most of the run. Then in the afternoon we did another 8 miler with some strides and some hills. Overall a strong day and my hip was not bugging me at all.

AM run we went down to Sugarhouse and did 4 hill strides up State hill then came back. It was around 5 and a half.

In the afternoon we ran down to liberty and did 6x800s. This was a rough workout for me, Coach wanted me right around 2:20 and I hit 2:23,2:25,2:22,2:23,2:21, and 2:22. I was satisfied because I was consist but I wanted them to be a little faster. We had half a mile of recovery after each one and then running back to the school got us to 11.

AM run was just a nice 3 miles to shakeout. I was fairly sore from the speed workout yesterday. In the afternoon run we ran above the 11th avenue. It was a good run at a medium pace. We weren't really pushing but were keeping a decent pace.

Ran 4 this morning, we did 10 hill strides and then did 2 progressive strides. In the afternoon we ran down to liberty and did two laps of  firemen and then ran back.

Ran 2.5 in the morning. It was a good run but way windy!In the afternoon we did are pre race workout. Good luck to everyone racing tomorrow!

Had four miles warmup because I joined the fresh/sophs on their cool down.

Great race overall! I think I had one the best starts I've had all season. I went out pretty fast and tried to separate. I think that I needed to focus on working throughout the middle of the race more. But overall I am pretty happy with my race. A few guys had the course at 3.25 so I'm not sure what the official distance is but it was definelty over 3.1

Then I just 1 mile of cool down

Evening run was just 5 miles at the pipeline trail 

Started at puke hill and ran on the great western trail up on the ridge. Then dropped down and came out right at the top parking lot in Millcreek canyon. Ran on the road for about 4 miles until we got to elbow fork then got onto the pipeline trail and ran that until rattlesnake glutch. Ran down that and then another 2 miles down the canyon to get to 22. The last two miles were brutal but overall a good run.

AM run was just five miles and in the afternoon we did 10. For both runs I was pretty sore and felt really tired.

AM run was four and a half miles with the team. We did some strides and progressive 300s I was a little sore but I worked through and at the end I felt pretty good. In the afternoon we got 10.5 and we did some hill strides at Sugarhouse.

AM run was a nice 5 miles. I felt pretty great! Then in the afternoon I did ten with Chris and Tomy. It felt great and I am super happy with my recovery progress. Getting really excited to race again!!

AM run we did 5 around the VA hospital and at the track. In the afternoon we ran down to Sugarhouse and did 4x1000s on the state course and after each one we had a hill stride. I hit 3:05,3:04,3:04,and 3:07. Overall a really good workout and was not sore at all!

AM run I got 2 just to shakeout after speed yesterday. Then in the afternoon we did 6. It was a good run and I was not sore at all. 

Ran 15 today on the rail trail. It was going really well and then Bill sprung a 3 mile tempo on us at mile 10. I hit 5:03,5:11,5:04. So I was really happy with that and it helped pass the time. Felt great no soreness at all. Getting excited for Nebo it should be an awesome race!!

Did 10 miles in the Jeremy Ranch road. Good run overall, felt great!

AM run was 5 and then in the afternoon we did two sets of 1 mile and then 2x400s. For my first mile I was 4:39 and then my 400s were 64 and 63. Then we had two laps recovery. My second mile was 4:44 and my 400s were 63 and 59. Overall a great workout that is going to help a lot during my race on Friday!

In the morning ran down to sugarhouse and did State hill five times. Then in the afternoon we did a 7 miler with some strides in the middle. I was sore for the speed work yesterday but should be better for tomorrow!

AM run was 3 miles. I was pretty sore and felt tired. In the afternoon we ran to the cottonwood complex and then did 8 strides and some 400 repeats. In the 400s we were just opening up the stride. Overall it was good but I was really tired and sore. Took an ice bath after practice!

6.5 in the morning with some strides and in the afternoon we did 5.5 with some speed changes. My legs felt great!! Took another ice bath today and the legs are feeling even better! Really excited to race tomorrow mostly because I didn't have a race last week so I'm ready to go! Good luck to everyone at Nebo and Bob Firman

AM run was an easy 3 miles to shakeout my legs. Then I got 4 miles warm up before the race. During the race the pack seemed to start slow and Chris decided to push the pace and after a couple of hundred meters with te pack I decided to push up with him. Which changed the way I was planning to race but I felt fresh so I was okay. A little before the mile I was in first and running by myself, I tried to focus on pushing through the middle portion but I was running alone. The AF guys came up on me and I allowed them to gap me more than I should have but they were working together while I was working alone. Final stage of the race I decided to see if I could close on them with all the turns it was difficult. When I hit the track I started my kick and just as I tried to move around them one stepped right in front of me so I had to swing wide(into lane 3) so I was only able to catch one of the two and finish second. Overall happy with the race and the progress I've made in the last few weeks.

Started in Holladay and ran along Wasatch until we got to Foothill drive then ran along that until Legacy Bridge. It was a good run the pace was rather slow but still we had a lot of up and down motion with all the hills. Another strong week finished!! Already really excited to race Park City on Friday. Should be a great meet!!

Ran in Park City today. Good to get a run at elevation we did 12 easy miles and then jogged the Park City meet course. Right as we finished up we ran into Luke Puskedra which was really cool. But it was a good run overall getting really excited to run on Friday!

AM run was 5 miles. Went up Emigration Canyon for 2.5 miles then ran back down. Felt really good. This afternoon we ran down to Sugarhouse for some speed. We did 4x 1 mile repeats. We started at the top of state hill and finished by the bathrooms. After each one we had about a half mile of jogging recovery. My times were 4:56,4:52,4:57, and 4:55. Really happy with the workout and it will help will my region race because of the hills.

AM run was a good 7.3 miles. We wanted about 7 the .3 was just a bit extra running back to the track.

PM run we ran down to Liberty Park and did five hill repeats then a 20 minute interval workout. It was a really good workout. Getting pumped for Park City should be a good race! Added on the track until we got 16.5 for the day.

Ran 5 miles in the morning. In the afternoon we ran around the City Creek area and then back to east. Did 2x300s on the track and then added to 10.5. Overall a really good workout. Not that sore.

AM- Ran around the VA loop and along 13th. Then ran up to the Rowland Hall soccer fields and did 10 strides. Then ran back down to the track and did 2x300s. Added to 6.5.

PM-Ran up to sunny side and did 3 laps then ran back to the track and did 1 mile of speed changes and then added to 5.5

Really excited to race tomorrow! Should be a great race!!!

Still sick no running

Still sick no running

Woke and did on little on the stationary bike. Then later in the evening went to the gym with Bill. Sat in the dry sauna for about 15 minutes then went over to the treadmill and ran a mile,1200,800, and 400. I had a quarter of recovery after each one and was at 5 minute pace for all of them. Felt great to be running again

Feeling really crappy again today. Didn't run in the morning or the afternoon but Bill and I went to the gym this evening. We sat in the Steam Sauna for 15 minutes and then the dry sauna for 15 minutes. After that I jumped on the treadmill did a quarter warmup and then did 5x1 minutes on and 5x1 minutes off. Felt good to run again!!

Ran at the Jordan river trail today. It was awesome to finally run again(not on a treadmill). Felt great!! So excited to race tomorrow!

Ran a mile this morning. Still feeling kind of sick. Two miles warmup and then the race. Felt really strong for most of the race especially the hills. Should be fun at State when I'm healthy.

Ran at the Jeremy Ranch road. It was awesome to do a longer run today felt great!!

Started at the bottom of Guardmens Pass and run up along the ridge and then into Millcreek Canyon. Ran down the road until we got to the gate above Birch Hollow. Really good run and my first long run in a while!! Great to be back and getting in Elevation

3 miles in the morning then in the afternoon we jogged down to Liberty. We did 5 hill strides then a mile(I hit 4:47) then another 5 hill strides and another mile(4:49) then 2x800. I went 2:17 and 2:18. Joggers back to the track and added to 11.

Ran 3 in the morning and then in the afternoon we ran on the shoreline trail until Shriners hospital. Felt great!! I think finally I am getting better! 

3 miles in the morning. In the afternoon we did a VA loop and ended at sunny side park. We did some strides and then 4x800s. I went 2:17,2:13,2:12, and 2:07. Felt really good but after each one while we jogged the recovery my throated burned. Super excited to be running that fast in grass!!

Ran on pipeline today. We went out to the four and then started a interval workout at mile 5. We did 1 minute on/1 minute off for 20 minutes. Chris and I were able to get about 3.15 miles in during the 20 minutes which is really good especially because of the recovery. Felt great and getting super excited for state!

We're in Moab for UEA weekend!! I want only able to get two but it felt really good! 

No running today did some biking but that's it.

Speed workout today! We did 4x200s 2x400s and 1 800. The order and times are below.

200- 31

800- 2:05

400- 62

400-61

3x200- 30,29,29

After each 200 we had 200 recovery and after each 400 we had 400 recovery. Felt so good!!

Afternoon we ran to the Utah tracks and did 1 mile of speed changes then a 400m breakdown. I hit 61 for the 400, 44 for the 300, 29 for the 200 and the 100 was a 13. Ran back to the school. Felt really good!!

Took a little break after state but I'm back. Ran on pipeline today and it felt awesome!!

Ran 5 miles this morning up Emigration Canyon. In the afternoon we ran around the VA hospital along Foothill. Then ran up to 11th avenue and came back the same way. Added to 10 when I got back to the track.

AM run was an easy three miles. Felt really good to get out and loosen up my legs. In the afternoon we ran up Sunnyside Avenue to the Governers Grove (it's a gravel loop). We jogged one loop to loosen up and measure the distance. It was close to a half mile. We then did a fast loop that was supposed to be about 30 seconds slower than race pace. But I was feeling really good so I decided to go a bit faster and Chris stuck with me so that was awesome. Then we jogged back to Sunnyside Avenue and ran up to the Hogle Zoo trailhead. We did a 400 meter hilly run that was supposed to be at race pace. Then we jogged farther up the trail and did 4 half mile hill repeats. The trail had at least 3 uphills as you ran up and then running back you had really good downhill to push on. I am really glad that I was able to get some hill work because it is making my legs feel really strong! 

Ran 3 in the morning and then in the afternoon we ran to Fairmont and did some strides then to liberty and back to the track.

3 in the morning. Ran down to Liberty today and did 3x2 mile. I hit 10:07,10:18, and 10:20. Coach wanted me around 10:20 so I was pretty happy. Felt really good but during the thrid one I really had to work. Ran back to the track.

Ran two in the morning and then 6 in the afternoon

Started about 10 miles up emigration canyon and ran down to the East High Track.

Easy eight miles from my house to the freeway entrance and then ran back along wasatch avenue.

Easy 5 miles this morning and then in the afternoon we just did 10. Felt really and was able to keep a decent pace going.

Ran 4 this morning before school. In the afternoon we had a speed workout it went as follows.

1 mile warm-up

1 mile speed changes

400m to loosen up

2000m-5:59

800m recovery

1600m-4:44

800m recovery

1200m-3:32

400m recovery

800m-2:17

400m reocovery

800m-2:17

400m recovery

2 miles cool-down. I felt really

Ran up on the Bonnieville trail today! Then added at Sunnyside park and at the track. Feeling really

Ran 5 on in the morning then in the afternoon ran down to Liberty Park and did 2 laps of firemen then ran back.

Only did a mile this morning because it was way cold and didn't have a lot of time. This after noon we ran down to Sugarhouse and did a fartlek workout. We did 20 sets and each each set was 2 minutes on and 1 minute off. Felt really good and I wanted to try and get ten miles before the hour was up. I hit 10 at minute 57 and ended up going 10.37 in an hour so I was happy. Ran back to the school and added until I was at 16. Overall I really great workout!!

Great day at Footlocker, thought the season would end but nope! First a long bus ride back to SLC and then off to San Diego! Footlocker Nationals here I come!!

Started at Coachs house and ran down to Nibley Golf course. Felt good but the hamstrings were a but sore, probably from the bus ride!

Late start this morning so I was able to get 5 miles on the Bonneville Shoreline trail. Felt really good but the hamstrings were still sore.

In the afternoon we ran up to foothill and up to the Utah track. From there we got on the Shriners run and went up to 11th avenue. Ran down that and then did a mile up city creek canyon and down to Memory grove. Ran up South Temple to 13th and back to the school. Added to 14. Felt really good!

6 in the morning.

Afternoon we ran up to the track and did 1 mile or russian quarters (300m hard, 100m ease of the pace a little) which I ran in 4:48. Then we went up to Sunnyside Park and did 2x800 on a grass loop that has a small hill. I hit 2:09 and 2:04 but my hamstrings really started to hurt. Ran back down to the track and did another mile which I hit 4:58. Ran back to school. Massaged my hamstrings, iced, and then rolled.

Ran 4 in the morning.

In the afternoon we ran down to Cottonwood Complex and did 4x500. The 500 had a uphill and downhill and then a slight rise before the finish. I ran them in 83, 82, 85, 83. Then ran back to school. Iced and rolled again tonight. Getting pumped for footlocker!!

Ran 2 in the morning. Then after we got to the hotel did 3 with Josh.

Ran through the course and then did some strides.

Ran around 2 miles warm-up and then strides. Right as the gun went off the guy on my left pushed out and I stumbled a bit so I had a weak start. Tried to make that up but the course narrows really fast. Tried to keep up with Connor but coming down the hill the first time he gapped me. Was trying to work but my legs felt sluggish. Finish was  decent. The race was not has I hoped but I was still content with it. This was my first natioal race and hopefully I'm able to compete in a lot more!

Just a run in the afternoon. Ran down to Sugarhouse Park and then over to the Wasatch Cemetery did a lap and then back to the school on 13th. Added to 11 when we got back to the school. Felt good but the legs were a little tired.

Ran 3 in the morning.

In the afternoon we drove out to the Olympic Oval at Kearns and did 1 mile and then 9x300s. my times were as followed

2 miles warmup/ 1 mile speed changes

4:39

2 laps recovery

45,52,51

1 lap recovery

49,49,49

1 lap recovery

49,50,50

1 lap recovery

Cooled down until we got to 10

Ran 3 this morning.

In the afternoon we did Adventure run on the Shoreline Trail. Felt good and the last two miles I opened up. Added to 11.25 when I got back to the school.

Ran 2 in the morning.

In the afternoon we went to the oval and did 5x1000. I ran them in 2:56, 2:55, 2;56, 2:56, and 2:54. Great workout and then we added to 10.

Got 2 in this morning and in the afternoon we went for an easy 6 miles.

Started at the Walmart on Foothill and ran to Bills house.

Easy run by the Zoo.

Did 10 on the Pipeline Trail up Millcreek Canyon.

Did 8 in the evening with Tomy at Sugarhouse.

Speed work at the oval. 3x1 mile. Hit 5:00, 4:52, 5:02. Felt sluggish but still a good workout.

4 out and 4 back along Foothill!

Ran down Sunnyside until we got to 13 East then contuined down 9th. Did a lap at liberty and ran down 7th east until 17th south. Went up 17th until 13 east and then ran back to my house. Added to 9.

Started the run by Bills house and just ran along 2300 east until 5 then turned around.

Started at the east track and ran through the U campus to 11 ave. Ran down 11 to City Creek and then down memory grove. Back to the track on South Temple.

Ran down to liberty and then did one lap and back. Added to 10 around the Zoo. It was rather cold!

Short run today because of the weather. Ran down to Thunderbird then back on Foothill.

Ran down Wasatch and crossed over the freeway at the entrance to Parleys. Then turned and ran down 2700 S until Filmore Street. Ran down Filmore until Parkway then ran up Parkway until 1700 E. Turned down 2100 S and turned onto 1500 E until 900 E then ran up to my house. Added to 14.