Topher Kearl

First day with the team, great run. 0.7 warm up, 5k state course, 10 strides, core. My knee buckled during the state course

3 laps around the Bonneville glen. .7 each. .5 there, .5 back. Then we worked on form and arms. Then three sets of step ups. Then a mile cool down. I did two laps around Sunnyside that night.

Pipeline trail. Got just over a fourth mile past snake creek. Great run. Got a Charlie Horse at 2.5 miles.

Rock run with Dallen. Insane. Went three miles out and three miles back. Ran 6:06 miles for the last 2 miles.

3 miles by myself in the morning. Three laps around Sunnyside park. Then 2 more miles around my neighborhood in the middle of the day.

A neighborhood 5k with my brother. Really flat but really fun. Just under 21 minutes.

Six miles with the team, started at Sugar House and went around the neighborhood. I got lost, but no big problems. At night I ran another mile around Sunnyside

5 miles by myself while the team was in Lava Hot Springs in Idaho. Did loops around the outside of Sugar House Park. We parked our car a fourth of a mile away.

Peace Gardens Trail in Jordan River Park. Cement run. Jakob, Dakota, and I ran to a 2.5 mile marker at the third bridge past the golf course in 22:41. Got back at 41:23. After that, we did three sets of step-ups, and leg lifts. Then ten strides, then a mile cool down.

Hogle Zoo Shoreline Trail. Went the lower route both ways, but went up to the gate. After we were done we realized that we were only at 6.2 miles, so we climbed up the canyon road .4 miles, then down the canyon road .4 miles to get it to 7.

Ran a one and a half mile warm up around the bike tracknin liberty park. After that we did 10 on 1 minute periods, and 10 off 1 minute periods. On being puahing yourself, and off being a slow jog. I finished with another mile and a half loop.

West Fest Family 5k. 1 mile warm up, 5k race, .8 cool down. Ran under a 7 minute mile for the first mile in the race. I am pretty sure that I was first in my age group. I slowed down in the second mile to find my pace. Dallen caught up to me at just past the two mile marker. We gained speed a little as we turned the last corner. I got a 200 yard lead ahead of him and passed 5 more people. With 20 yards left, I started to get a side ache. Besides that, I felt the best I had throughout the whole race. Without me or my body knowing, I just bent over and got a little pukey. Not a full on throw up, but some garbage came out. I sat that feeling horrible all of the sudden then walked into the finish. It probably added a minute and thirty seconds to my time. I was in first but I finished fourth.

Cemetery Run Part 2. Last Week that I ran cemetery, I ran 6 miles in 1:08:17. Today when I ran cemetery, I ran 7 miles in 1:02:34. Huge improvement. Dallen, Isaac, and I ran a loop around the cemetery. At the last stretch, Dallen and I were bookin' it. Finished strong with like a 200 yard kick.

Had a 2 hour basketball camp and a 3 and a half hour soccer camp later that day.

Pipeline Part 2. Ran Pipeline again. Beat my old time by almost exactly ten minutes. Almost fell to my death though. I slipped at one of the high ridges at the top, but I got up in time. I only twisted my ankle. Besides that, it was a great run! It is probably my favorite that we have done so far. I ran a 7:15 mile for the last mile. I finished with just over 7.5, so I ran another half up the canyon to get 8. Had a 2 hour basketball camp and a 3 and a half hour soccer camp later that day.

Sunnyside loop, Ran down to High School Track, did X's with no shoes, then 10 hill strides, two big grass laps around the track, back up to the park. To the VA hospital gate and back to the pavilion to get to 6. Really fun. Had a 2 hour basketball camp and a 3 and a half hour soccer camp later that day.

Rock run. Went a fourth past the 3 mile mark turned around at 33:47. I found Isaac and Dallen at the 2 mile mark with rocks in Isaacs hands still. I pointed out the 2 and a half mile mark. I took Isaacs rocks and dropped them off at the rock pile. Ran a 6:00 mile for the last mile. Finished at 58:56. Ran two Sunnyside laps at night. Had a 2 hour basketball camp and a 3 and a half hour soccer camp later that day.

Was in Bear Lake with my friends. Ran 5 miles in the morning with Isaac Schiel up and down the road. No Problems.

Cemetery run. One lap around the cemetery and I finished at 57:47. The day before I sprained my ankle. I didn't go to the night training because my ankle was giving me problems and my dad told me not to.

6 in the morning. Region Course, 2.5 mile warm up, 10 strides. 6 at night.

4 with the Team around Sunnyside. Down to the Glen, 2.5 laps, then back to Sunnyside, then a lap cool down. Did a mile at night to be ready for my race

1 Mile Warm up, Sandy 5k, .8 Mile Cool Down. Took 3rd in my age group.

From Liberty, up to 900 E, then got on M St, then North to 3rd Ave, down 3rd Ave to the creek. Turned around at the creek, went back up the three hills to O St, then down to 900 E, back to 1300 S, then Slipped into Liberty again.

Glen Beck Walk For Hope 5k. Took 4th overall. 19:25. .8 Warm Up, 1 mile cool down. Did 5 at night with Nate Around my neighborhood. From my house up to Hogle Zoo. Where the Canyon road starts, we took a right to get to Donner Park. Then ran past the foothill baseball diamonds, down 13th, then weaved through the neighborhood to get to five. Really Fun Run.

Am - 6.2 with Clayton. We made our own route the night before. I felt really slow and sluggish. Kicked it up fast for the last 2 miles. Had a two hour soccer practice right after.

Pm - 5.8 Flag Pole Route with Dallen. Averaged a 8:20 mile pace. I felt a lot faster this time. Ready for tomorrow

AM - 8.5 at Wheeler Farm. 2.5 Warm up, strides, 800 intervals, 2.5 cool down.

PM - 2 hour Soccer Practice 2 miles for conditioning. 5.5 at Liberty with the team and Dallen. 1 warm up lap, 1 lap of fireman, 1 cool down lap, 3 playground laps, 1 fartlek lap

AM - 8 at the JCC with Isaac and Isaac. BOOKED it for the last two miles.

PM - Soccer game. 3.5 with mom and dad around the neighborhood.

Two soccer games. Missed the slurpee run. Wanted to take it easy. Had a busy day too

AM - Two laps around liberty and .5 out and back

PM -  Soccer game. Tour de run Utah stage one. 2 mile warm up 5k 2 mile cool down. 22:10 time

Tour De Run Day 2

AM - 2 mile warm up, 10k, 2 mile cool down

MID DAY - 1 mile warm up, 4.4 mile race, 1 mile cool down. Finished 15thoverall and 1st in my age group

4 warm up with the team. Loop around SugarHouse lap ran home

4 Around the USU campus. Did 125 stairs going up and down. 10 strides, and half mile cool down

4 around the USU campus with 125 stairs going up and down. 10 strides half mile cool down

From USU dorms to Logan Temple and back. 1 mile cool down

Ran to Isaacs, did 5 miles with him around the neighborhood and ran back to my house

Sugar House Run with Dakota, Sam, and Stormy most of the time. New run, really liked it. Finished with 7 ran .5 around the park

2 mile warm up, Des News 10k, 2 mile cool down

5 at night with my dad on the bike. Up to foothill across to 21st, down to 13th, back home

5.5 At night with my dad on the bike. 2.25 out and 2.25 back. We ran to the U of U campus and around three parking lots. Fun and I was feeling fantastic

My favorite Sugar House Route, but when I got to the drinking fountain by the entrance to the freeway. I saw Sarah and Elanor and they were running the same route but backwards so I ran with them back across Wasatch to the Diamonds and back home.

AM - 7 with Sam. Cemetery Run with one loop.

PM -  Two laps around Liberty with Sam

AM - 8 at Wheeler Farm. 2.5 mile warm up, 10 strides. 400 sprint, 800 sprint, 800 sprint, 800 sprint, 400 sprint, with a recovery jog in between each. 2 mile cool down with Gerik.

PM - 3 by myself at Sunnyside because I was late because of soccer practice. Met up with my team after. I ran home while Sam drove next to me blasting music

AM - Zoo trail head. Upper route both times up to the gate and back. 7.5

PM - Dropped off my bike for the bike and run tomorrow then ran two laps around Sugar House Park with the team. 4

AM - Bike 'n' Run. For 10 miles we did 1 on 1 off switching between biking and running. Dakota was my partner and we took fourth out of our team.

PM - Fitness and Conditioning Soccer Practice. Ran 2 with my soccer team. 

Liberty. 2 Mile Warm up, 2.5 of one minute on, one minute off in Fartlek, Another 2.5 for cool down

AM - Hill Week Pt. 1. 2 mile warm up lap, 3.5 miles of sprinting laps/intervals of hills, 2 mile cool down.

PM - Soccer Practice Fitness and Prep for Tournament this week. Couldn't go to XC practice because I got home at 9.

#hillweek2013 #tomystartedthis

AM - Hill Week Pt. 2. Guardsman pass/Puke Hill. 6 up 6 down. got lost going up and back tracked for a half mile.

PM - Ran to Liberty Park from my house (2) then I did a warm up lap with Jakob, then another lap with Chris. Felt so good about it because I was the first one in.

#hillweek2013 #ididntpuke!

AM - Hill Week Pt. 3. Pipeline. A new route that I haven't done before. 3.5 out 3.5 back. The first 1.75 was INSANE. Completely uphill and we were running a 12:10 pace. On the 2 mile flat we were running a 8:40-9:40 pace. Coming back on the flat (I was with Sam) we ran a 9:10 pace. On the downhill we were flyin'. I think around a 6:30-7:00 pace.

AM - Hill Week Pt. 4. JCC Rock Run. 3 miles out with Jakob. Came back and did 10 up intervals and 10 down intervals. It was the steepest hill so far out of hill week. Then we ran back.

PM - Soccer Tournament Game.

#hillweek2013

Couldn't run with the team because I had more soccer games. Two games and we won both. WERE GOING TO THE FINALS!

AM - 5 in the morning with my dad around the U of U campus. He was on the bike. Finals for my tournament is tonight a 5.

AM - 8 at Liberty. 2 mile warm up, 1 mile interval, cool down, 800 meter interval, cool down, 800 meter interval, cool down. 2 mile full cool down.

PM - 5 VA loop, 5 speed change laps at East, back to Sunnyside

AM - Team Hike. Ran Down 3 miles. Really fun, but I slipped three times. I got a Hematoma on my Thigh, a deep cut on my knee, and the third fall I just got some scratches.

PM - Team State Course (kinda) Race. It Decided the teams and I got 7th in the boys. It was a 2.5 mile run and I ran it in 17:19. I was trying to catch Sam the whole time. I was really using the downhills (because I have been personally working on that) to help me catch him. I caught him one time during a downhill but he got a gap again on the flat right after it. Other then that I felt really good about it. We also had a warm up and a cool down It was also my first time running in my new spikes. I got the Nike Rival XC Yellow/Grey/Pink

AM - Hogle Zoo Trail Head. We went across Wasatch Bld to the Pavilion that over looks Suicide Rock. We got there with 4.25 miles. Then we ran back the same way. Going there I ran with Clara, I was trying to push her and excel because she beat her sister yesterday. I ran back with Flower, Sarah, Dallen, and Sam. Then I ran with Jakob and Dallen up to the dog park to get to 9.

PM - Soccer Practice. We ran a mile, then did sprints, then speed changes, and finished with turning speed changes. Around 2 miles total

AM - Cottonwood Complex. A new route I haven't taken yet. We went to some other park and did laps there and came back to finish with three miles. That was our warm up. Then we did Bessie 4 times. My times were: 2:07, 2:06, 2:13, 2:03. Felt really good about it because I was pushing the whole time. After that my heart rate had gone way up and I was barely even breathing. Our cool down was the region course. I was hurting really bad through it all, my thigh was hurting from the hematoma I got on Tuesday, my knees were buckling (I don't know why), my calf was having a cramp, and my ankles were sore and they were hurting because of my worn out shoes. Finished with 8.

AM - Liberty Park. 1 Lap, 10 Strides, 1 Lap, then we went extra to get to 4.

My first High School Race. So...... I ran a 1.5 mile warm up 2 hours before my race (just to kinda feel the course) then 20 minutes before my race ran another 1 mile with strides and such. The course was like 2.8? But it was really weird when I finished. As I crossed the line, the line judge said 18:50. I was flippin out because it would've been really good for me. But the results said I was a 20:15...... Which is really bad. So I was a little confused but hey, I pushed myself. Then we ran the course backwards to check the distance and use it as a cool down. Good day!

8 at Liberty. Warm up, strides, then we ran to the interval start. We did two 1 mile intervals with a cool down between each, then we did an 800 interval. I almost broke my record for the 800.

AM - We started at JCC but I was thinking that we were just going to dolike 4 out and 4 back but Dakota Jakob and I ran the whole trail and finished and Liberty. It was an easy and fun 12 miler but I don't know why, but I couldn't keep my pace.

First day of high school! We ran from Easts track to Liberty Park and we did two 2 mile intervals. I ran with Stormy, but I was slow both times. The second wasn't as bad though. After that I had a soccer practice. We did a mile of sprints and we ran for a while. We are really trying to push our fitness!

After School we ran to Sugar House Park and did our workout there. First we did 10 "White tree" hills, then 15 minutes of fireman. Then we watched the races of which we were going to run in) and we figured out what races we wanted to run in our next race. We estimated that we ran around 2-2.5 miles while watching the races. Then Dallen Jakob and I ran back! Our Reward: Freaking Freezing Ice Baths!

Wow! What a great start to the school year! Today after school we did Stryners run. I ran really slow (because its a monday) and I was so sluggish. Sarah Bischoff and I turned at the second drinking fountain and Dallen said that was 3.2 miles. When we came back to the track we were at 6.4 so I did 2 lane 8 tracks laps to get to 7

Oh Yeah, and I had a fitness test in soccer, we mostly tested core, but we also had a running test.

AM - First morning workout! We ran the VA loop starting from the track. We all did 1 mile in the Cemetery but my calves were on fire!!! I ran with Dallen the whole time. Then we came back to the track and did hill climbs. Bill told us to do 8, but I did 13....... Because I finished but I noticed Isaac was still going and he had 4 left so I finished with him, then I finished with Alex because he had 1 left.

PM - After school, we had a speed workout at the track. We did a 1 mile warm up, 1 mile speed changes, and 3x1 mile repeats, then a 1 mile cool down. My times were: 6:51, 6:45, 6:38. I was going SO SLOW. But I felt fine
 

Today after school we ran to Fairmont park and did Strides! I didn't know varsity went to Liberty to do a lap so I just ran to the track, found out, so I ran up to Sunnyside and did a lap to make up for it, and when I got back I did 2 laps at the track. Felt Fine but I was really tired.

AM - we did a chase 400/200 kind of game in the morning. My partner was Dallen and we were really well matched the whole time until I really really busted my butt on my last 200 to catch him.

PM - After school we did a Hogle Zoo loop. We went up to the zoo, down to wasatch across wasatch to 13th, down 13th to 19th, down 19th to Sunnyside, down Sunnyside to the Track. It was my first run shirtless!

I was really sore from yesterdays heat and the chase workout. we did a mile warm up a mile speed changes a mile cool down, AND I TOOK THE GREATEST ICE BATH OF MY LIFE!

American Fork Grass Relays. It was a two mile race with hay bales every so often. I ran in my new spikes (and I LOVED THEM!!). I ran a 13:08 which I felt pretty good about but I feel like I am staying the same and I am not pushing myself like I did in Tour De Run. I need to break my barrier and build some confidence!

Met at the Track with Jakob, Dakota, Caden, Chris and Bill. We got a really intense speed workout before our race this Friday. My parents came and I ran two laps with them before we started. We ran a mile warm up the a mile of speed changes. Then we started the madness. We did 5x1000 intervals. Bill wanted me to be 3:45-3:50 but no slower than 3:50. My times were: 3:41, 3:48, 3:45, 3:49, 3:46. So I was really satisfied because that was the fastest I have ever ran in my life. I realized my potential and what I have to do to break my barrier of my lack of focus and confidence! I just need to be consistent in pushing myself, coming to practice every day, pushing the team forward, kicking at the end of races, and getting faster! But I need a new watch!

Ran to Sugar House Park and did hills. We did continuous white tree hills, some loop? Then a grass lap and ran back to the track. On our way back Sam and I were stopped by a lady in a truck handing out flyers for a community race on Saturday. She said we looked like good runners!

Pre Regions was cancelled so we rescheduled our bus and went to Murry Park to practice for our race on Friday. We warmed up by jogging the course, then we did a lot of strides, then we ran the course again, but this time we did fartlek. We got really lost the first time around but found our way a lot better the second time.

1 mile warm up, 2 miles of speed changes, 1 mile cool down. Had a soccer game that night.