| Location: Pasco,WA,United States Member Since: Dec 26, 2014 Gender: Male Goal Type: Local Elite Running Accomplishments: 2017 member of Team Glukos and Ruhn co. ambassador.
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Post-collegiate: Half Marathon- 1:08:58 for 3rd at Utah Valley (2014)
1:07:58 for 4th at Des News (2015)
1:07:53 for 2nd at Provo City (2016)
Marathon 2:28:32- 6th@St GeorgeMarathon('15)
BYU: mile 4:08 (2012), 3k 8:09 (2012) 5k 14:04 (2014) 10k 29:33 (2013)
2013 Mt SAC Olympic Development 10k winner
Team WCC champions and podium team.
High school: Footlocker XC 3rd team All-American (13th) in 2006
Idaho state XC champion (2006) and track champion in 1600m and 3200m (2007)
Ex-course record holder in 5k at Eagle Island State Park (Bob Firman) with 15:16
Track PR's of 4:17 (1600m at Simplot Games and YMCA-Boise) and 9:09 (3200m en route to 9:13 2 mile at Arcadia)
Short-Term Running Goals: 2017 Goals
PR in Marathon
First 50k trail race Long-Term Running Goals: Continual progression by way of PR's and new experiences. I want to always be involved in the community running scene and make contributions to keep the sport growing! I want to stay fit, fast and healthy. Personal: I'm a physical therapist at Oasis Physical Therapy in Pasco, WA. My priorities are family, school/career, then running.
Living in Tri-cities Washington (Pasco) and loving our experience here. We have lots of family and friends in Idaho and Utah as well, so hopefully racing in all 3 states will be common. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 155.23 | 22.03 | 0.00 | 0.00 | 177.26 |
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| Nike Zoom Vomero 8 Miles: 55.66 | Nike Zoom Streak LT Miles: 4.00 | Mizuno Wave Rider 17 Miles: 54.70 | Spikes Miles: 8.70 | Altra Instinct 2.0 Miles: 40.90 | Nike LunaRacer3 Blue/white Miles: 11.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 2.5m warmup. 6x800m at BYU indoor track w/ bro and team. (kind of... I was at the back). Team did 8x800 but I sat one in the middle out and skipped the last one. First workout since my Turkey Trott! all were 2:15-2:17, averaging 2:16. 2:30 rest w/ jogging between each, except 7:30 rest after the 3rd. 4m cool down. 10 total. HAPPY NEW YEARS!
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| Nike Zoom Vomero 8 Miles: 6.00 | Nike Zoom Streak LT Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| At home watching my baby boy all day today while Jill is at work. So I did some core strengthening exercises for about 15 minutes. I saw these posted on Facebook yesterday and decided I'd give them a try. I added some side planks as well. And had to modify many of the exercises because I don't have an exercise ball (yet). Also added side-lying hip abductor exercises.
http://m.runnersworld.com/workouts/10-essential-strength-exercises-for-runners?page=single
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles @6:35 pace on Murdock Canal Trail in Orem/Lindon/Pleasant Grove. Ran with brother and other BYU runners and alums. Trail was mostly clear with some icy spots.
This was my first time running over 15 miles since August of 2007! I always stopped at 15 in college for fear of injury, although my pace was often much faster than today. I'm pumped about this! Maybe I will start going even longer on my weekend runs... I've never done a 2 hour run... maybe i could do 18@6:40 sometime in the near future for 2 hours. That would be fun!
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| Mizuno Wave Rider 17 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.53 | 4.88 | 0.00 | 0.00 | 10.41 |
| 2.91m @7:06 warmup. Lake Loop Tempo run w/ BYU guys. Once again at the back minus the recent RM's and guys coming off injury or sickness. 4.88 miles in 25:51 (5:18 pace). Splits: 5:15, 5:18, 5:19, 5:22, 5:15 pace for .88. 2.62m @ 8:06 cooldown. Forgot to bring flats today. Good effort, but not all out. PR on this course is from February 2014- 23:48 (4:53 pace)
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| Nike Zoom Vomero 8 Miles: 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Long Carterville minus the trail (too snowy) with bro and team. 9.6@6:55
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| Mizuno Wave Rider 17 Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5m@6:46. Ran with spikes in hand the whole way...looking for a clear enough track to do a workout on. Orem jr high and Timpanogos HS were both unrunnable (fast, with spikes at least). Timp had 2 foot snow drifts. Oh well... maybe I'll do something on the track tomorrow
stretch, foam roll...
7 minutes core work. Squats, lunges, side-lying hip abduction exercises.
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| Nike Zoom Vomero 8 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.70 | 0.00 | 0.00 | 9.50 |
| 8.25m@6:58 w/ little bro Dallin. Then on my own 2 laps at a little slower than mile pace (on the 5 lap per mile BYU indoor track). 643.6m (.4mile) - 1:51. jog some, 2x200 (28,29). .5m cd. 9.5m total for the day.
First time putting spikes on since my last track race at BYU in May 2014. I'm signed up for the slow heat of the mile at the BYU indoor meet saturday afternoon! I just wanted to test the pace today a little since I haven't done any speed except for those 800's last thursday (which really weren't very fast).. Saturday will be fun and interesting!
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| Nike Zoom Vomero 8 Miles: 8.80 | Spikes Miles: 0.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.25 | 0.00 | 0.00 | 3.50 |
| 3.5m@7:02 pace ending w/ 2 long strides. Tight left glute max by sacral attachment/fascia for 2 days now. Rolled and stretched it pretty good yesterday but it's still bugging just a bit. Decided to cut it back a little today so I don't aggravate it anymore before my race tomorrow.
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| Altra Instinct 2.0 Miles: 3.50 |
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| | Race: |
BYU Cougar Collegiate Indoor Invitational (1 Miles) 00:04:26, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 1.00 | 0.00 | 0.00 | 11.50 |
| 2.5m warmup 1m race-4:26. Splits: 71 (first 409 meters), 67 (2:18), 67 (3:25), 61 (4:26). 2m cooldown. 6 more miles slow (7:30's) w/ little brother Dallin after his 3k race where he got 2nd in 8:25! 11.5 total
I got a bad start at my race...partially because I had no confidence that I should be right up at the front. Learned a valuable lesson...just get to the front and THEN decide if you want to fade back. The race went out SLOW and I was stuck at the back of it. I moved up very slowly throughout the race but I usually had to move out to lane 2 or 3 to do it (Very crowded track with tight turns and 15 runners on the track). I closed hard at the end and almost caught the winner. He got me by .15. Nice guy from UVU. It was a lot of fun and I surpassed my expectations! I still get a kick out of racing even when it's not nearly as fast as it used to be. Just fun to compete!
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| Nike Zoom Vomero 8 Miles: 10.50 | Spikes Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25m@6:57 w/ bro and BYU. Wore my "rain jacket" but still was sopping wet head to toe. River trail out to the Lake and back... maybe would have been a better day for the treadmill. Especially since Dallin was having stomach issues and had to slow down and use the bathroom twice. Still fun though and I'm glad I got out there and ran.
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| Altra Instinct 2.0 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7m@8:08 on Firebreak trail starting up above Orem cemetery. Some tricky footing in the snow but a very enjoyable run! Tacked on about half a mile at the end on Bonneville Shoreline trail and it seems much more runable! I could see a lot of dirt even! Next time I will run that.
Listened to a podcast from trail runner nation during run about what it will take to run a 1:59 marathon and I think that guy they interviewed is a quack.
7 minutes core and side-lying hip abductor exercises.
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| Altra Instinct 2.0 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 4.20 | 0.00 | 0.00 | 11.80 |
| 2.95m warmup including strides @7:01.
Lake Loop Fartlek 10-5-3-2-1 (minutes on, followed by same # of minutes easy jogging after, except only 5 minute after the 10 minute segment) -5.85m
Paces: 10-5:08, 5-4:49, 3-4:48, 2-4:32, 1-4:22. Recovery typically ~9:30 pace (included some stand still time)
3m cooldown @7:29
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| Nike LunaRacer3 Blue/white Miles: 11.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.45 | 0.00 | 0.00 | 0.00 | 3.45 |
| 3.45m@7:08 after Jill got home from work and took over Dylan duty.
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| Nike Zoom Vomero 8 Miles: 3.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| First time running over 2 hours!!! 2:00:44. 2,356 calories
19m@6:21 on Murdock Canal Trail w/ Jason Witt and John Coyle for most of it. Witt did a 5 mile pick up after 12 miles so we didn't see him after that. Coyle stopped at 16 so my last 3 were alone. Quick pee stops at 5.5, 8.5, and 13.5 miles. My plan was to run 18@6:40 pace but Witt can't handle running that slow so he made us run 6:20's...jerk. I'll be sore for a few days but I feel quite accomplished! And hungry!
splits: 6:50,6:25,6:33,6:21,6:13,6:15,6:18,6:20,6:22,6:16,6:14,6:12,6:27,6:33,6:27,6:27,6:11,6:14,6:06
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| Mizuno Wave Rider 17 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10m@7:03 w/ Rory. Up the canyon and back via dirt trail. Good run and good company!
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| Altra Instinct 2.0 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 4.50 | 0.00 | 0.00 | 10.00 |
| 3.3 m warmup including 400meters of strides. 7x1k on grass at BYU intramural field. avg 55 seconds recovery except for a 5 minute recovery jog (1/2 mile) after the 5th one (I sat one).
splits- 3:06, 3:10, 3:10, 3:12, 3:11, 3:08, 3:09 (3:10 average... 5:05 pace) Watch had the distance a little longer and pace a little faster than what was marked.
1.7m cooldown.
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| Nike Zoom Vomero 8 Miles: 5.00 | Spikes Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| All day musculoskeletal lab w/ Dr. Flynn 8-5. So I did a 5 minute core workout during lunch break.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 300 meter fast-paced warmup from the parking lot w/ 1 stride. I left school as soon as i could for the workout but missed the first 2 intervals still.
6x400m w/ 90 seconds rest. (65,64,63,63,63,59) 62.hi average.
6m cooldown @ 7:25
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| Nike Zoom Vomero 8 Miles: 6.00 | Spikes Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1@6:56 w/ bro and BYU. Long Carterville.
Right achilles felt a little tight tender. probably from not warming up and jumping straight into speedwork yesterday... stupid, I know.
Bottom of left forefoot a little sore/tender... probably from running about 7 miles in my spikes this week after pretty much not having worn spikes in 8 months! Again... stupid, I know.
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| Mizuno Wave Rider 17 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 0.00 | 0.00 | 0.00 | 3.65 |
| Trail run. 7:59 avg pace. Lots of mud, snow drifts, slosh... had to stop and hike a lot. In fact, I probably hiked about the same amount of time i spent running. Fun being up closer to the mountains with some nice views.
Earlier in the day I did "Jillian's 30 minute shred" with my wife. Actually not a bad workout! Left bottom of forefoot still feeling sore on the lateral aspect. Pretty sure its just from all the spike usage last week. Hopefully Sunday off will have it healed for a comfortable Monday run.
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| Altra Instinct 2.0 Miles: 3.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 miles on treadmill in 10 minutes as part of my cardiopulmonary lab, then 10 minutes on the bike. We were testing peripheral edema in the feet after walking, jogging, and biking compared to at rest. Lesson learned- those with congestive heart failure should bike because it causes the least amount of swelling in the feet, meaning that blood isn't getting backed up behind the right chambers of the heart, and is instead being pumped as it should from the periphery back to and through the heart.
This week I'm a little overwhelmed with my classes, so I probably won't really be able to go for a run until Friday :(
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| Altra Instinct 2.0 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5m@6:00 after Jill got home from work
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| Altra Instinct 2.0 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.50 | 0.00 | 0.00 | 1.50 |
| snowboarding at Brighton w/ the in laws for 4 hours. Just on the bunny hill but it was a lot of fun still! First time I'd been in 4 years!
1.5m @5:40 in my nike frees. Ran to the store and back to get some sausage for a super bowl snack.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 155.23 | 22.03 | 0.00 | 0.00 | 177.26 |
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| Nike Zoom Vomero 8 Miles: 55.66 | Nike Zoom Streak LT Miles: 4.00 | Mizuno Wave Rider 17 Miles: 54.70 | Spikes Miles: 8.70 | Altra Instinct 2.0 Miles: 40.90 | Nike LunaRacer3 Blue/white Miles: 11.80 |
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