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January 2017

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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. 

  Follow me on
  Strava

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:

Miles:This week: 0.00 Month: 79.45 Year: 1487.62
Nike Zoom Streak LT Lifetime Miles: 116.35
Nike LunaRacer3 Neon Lifetime Miles: 32.60
Altra Superior 2.0 Blue/yellow Lifetime Miles: 277.91
Hoka One One Tracer Lifetime Miles: 249.43
Saucony Kinvara 7 Lifetime Miles: 244.89
Altra One 2.5 Lifetime Miles: 106.62
Altra Lone Peak 3 Lifetime Miles: 222.23
Altra Paradigm 2.0 Lifetime Miles: 300.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
143.2412.002.000.75157.99
Hoka One One Tracer Miles: 13.50Altra Torin 2.0 Miles: 15.55Saucony Triumph ISO 2 Miles: 79.18Hoka One One Clifton 2 Miles: 46.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.758.000.000.7513.50

TM workout at Gold's gym around 10:30 after eating cereal a couple hours earlier. Decided it would be fun to mimick Benny VB's workout from a couple days ago. I know it doesn't mean I'm as fit as him (far from it), considering I ran it on fresh legs (Sunday off) and relatively low mileage so I didn't have to experience the cumulative fatigue... but it looked like a fun workout and only a little more than the tempo I did last week. No TM incline and at sea level since I'm back in Tri-cities now. 

3mWU@ 6:55 including strides, taking 1 energy gel at 2.5m. Quick pee break...

8m tempo (PMP) @ 5:37.5 pace. (5:39x4, 5:36x4). Ran an extra 30 seconds over 8m at pace since that's about how long it took the TM to ramp up at the beginning. Drank a few gulps of water every 2-3 miles. Quick #2 break after tempo...stomach needs to get used to taking fluids/gels again. (It's been a while since I've done any marathon training)

5' EZ (6:58 pace), 5x45'' @ 12mph w/ equal jog (6:58 pace) rest. 4.5' cooldown @ 6:58 pace to total 13.5m@6:03. The whole run felt really good and easy. It's surprising how comfortable upper 5:30's feels. However, it was on a treadmill (no wind resistance) and I didn't adjust the incline to make up for it. Still exciting though. :)

 

Hoka One One Tracer Miles: 13.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9m@6:30 though maybe I shouldn't label them all as "easy". 6:40 to start then 6:00 for the next 2.25 till the TM shut down on me. Switched treadmills but decided to continue at 6:40 pace cuz I just wasn't adapting. I guess that'll happen when you've been on your feet all day and already eaten 3 meals. 

Altra Torin 2.0 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.001.000.0012.50

~1pm: 6m@6:09. Quick, uptempo 6miles total out and back through icy neighborhood roads to powerline/easy street/canal that were less icy. Ending in a marathon and HM pace miles. 

~8pm: 6.5m@7:18 on the TM at Richland Gold's w/ Blake

Saucony Triumph ISO 2 Miles: 12.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.010.000.000.0016.01

16m@6:59 on frigid and icy roads. 10 of it w/ Blake. Court Street loop including Chiawana HS and neighborhoods (the icy part). 

Hoka One One Clifton 2 Miles: 16.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8m@7:00 on TM at Gold's. Got stuck in the driveway this morning and lost precious time... had to settle for less miles. 

Saucony Triumph ISO 2 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10m@7:44 on powder snow streets and in a blizzard for the first half. I actually really enjoyed it! I ran in my new gear from Ruhn Co and loved it. 

Saucony Triumph ISO 2 Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am 6.5m@7:43 on snowy, icy roads. Pretty cold!

pm 3.5m@7:23 on TM at Oasis after work. Had to wear my Altra Instinct Everyday dress shoes because I forgot my running shoes! Besides breathibility, they were comfortable and worked great.

I've been dealing with some left achilles tenosynovitis since my long run last saturday in the snow. All this snow and ice running hasn't been helping. Gonna try and stick to the treadmill a little more the next couple days. Been self-treating with ice and TENS unit, self massage/mobilization w/ hands and foam roll, Game Ready cryocompression at work, etc. It's feeling much better today today (Thursday) than yesterday. 

Saucony Triumph ISO 2 Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 on TM at Gold's @7:03... achilles was just getting worse so I finished on the recumbant bike for another 20 minutes (6 miles, level 11 resistance) 

Saucony Triumph ISO 2 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Elliptical 10 incline level 12 resistance for 63 minutes (8 miles, 7.5mph avg) w/ avg HR of 160

Recumbent bike for 28 minutes lvl 10, 8 miles

91 minutes XT total

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5m@7:05 on Oasis TM at lunch. Some achilles soreness last few minutes is all. 

Hoka One One Clifton 2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

lunch- 6m@630... last one in 540

after work- 4m@644

all on Oasis TM

Hoka One One Clifton 2 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8m@7:05 at Gold's w/ Blake...late night. 

Saucony Triumph ISO 2 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

3.4m@7:33 after work on Keene parkway trail w/ Blake for part...still lots of ice.  Really low on energy. Coming down with something. 

Saucony Triumph ISO 2 Miles: 3.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Core and strength workout inside helped clear the sinuses a bit, but too low energy for a run today.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3m@6:30 (639, 630, 622) around the neighborhood late morning. Feeling much better this morning. Legs are so fresh from all the forced rest recently :( Felt good to get a little fresh air. 

Saucony Triumph ISO 2 Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.180.000.000.0010.18

10m@6:59 including 2 strides after on Richland river front trail from Columbia Point Park past Leslie Groves and back w/ Blake after work. Achilles didn't bug one bit during the run. Later at night I am feeling some crepitus and mild soreness in the Achilles. 

Saucony Triumph ISO 2 Miles: 10.18
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

12@6:50 ending in 5:45. Downhill till the last couple (up and rolling). Probably a net loss of 500 feet. With Adam on Kalotus. 

Hoka One One Clifton 2 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5m@6:57 out on canal and back w/ Blake. Half of run on dirt. 

Saucony Triumph ISO 2 Miles: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.801.001.000.009.80

6.55m@5:55 variable uptempo run during lunch hour. Finished with 1 MP (5:45) mile and 1 threshold (5:19) mile. 

3.25m@7:24 at night w/ Blake dropping some cookies off to our friends. 

Hoka One One Clifton 2 Miles: 3.25Altra Torin 2.0 Miles: 6.55
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
143.2412.002.000.75157.99
Hoka One One Tracer Miles: 13.50Altra Torin 2.0 Miles: 15.55Saucony Triumph ISO 2 Miles: 79.18Hoka One One Clifton 2 Miles: 46.26
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