| 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 | | 166.05 | 26.00 | 0.00 | 0.00 | 192.05 |
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| Altra Instinct 2.0 Miles: 64.95 | Mizuno Wave Rider 17 Miles: 90.10 | Nike LunaRacer3 Blue/white Miles: 8.50 | Nike Zoom Vomero 8 Miles: 26.50 | Nike Zoom Streak LT Miles: 2.00 |
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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 |
| 10@6:24 w/ BYU up canyon and back via trail.
medicine ball core ladder (10) and 2 minutes planks
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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 | | 8.50 | 3.00 | 0.00 | 0.00 | 11.50 |
| 4.1m warmup @6:52. 3m tempo at lake loop @5:08 (5:04, 5:08, 5:12) 4.4m cooldown @7:12
Did NOT feel fit after only running 8 miles last week and not having done a workout in quite a while.
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| Mizuno Wave Rider 17 Miles: 7.00 | Nike LunaRacer3 Blue/white Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5m@7:04 Lots of hills...up 2000 north orem to the trails below bonneville shoreline. Hiked for about a mile too, looking for the bonneville shoreline...but it think it was much further back than I anticipated. Ended up running on some fun and challenging trails out to Battle creek, then I came back pretty much the same way. I got my heartrate up pretty high a few times. Exhausted from yesterday and the hills...but fun!
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| Altra Instinct 2.0 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
| 10 mile long tempo @ 5:50. (6:13, 5:51, 5:55, 5:50, 5:44, 5:43, 5:38, 5:39, 5:50, 5:57) First quarter of the run was downhill, last quarter up. Middle half flat. Didn't necessarily intend to do a long tempo until I was a few miles in and realized that I was needing to get back home ASAP to watch the baby so my wife could go to work. Turned into a nice, quick run! Last couple miles were pretty tough!
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| Mizuno Wave Rider 17 Miles: 10.00 |
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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 |
| 10.25@7:09 up the canyon and back via dirt trail w/ Dallin, Nico, Lil Jon, and McMillan. Nice easy run... quite enjoyed it!
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12m@7:35 on a BST loop w/ the runners corner gang. Ran mostly with my buddy Ryan Jones and a new friend I made Kyle Peterson. Fun time.
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| Altra Instinct 2.0 Miles: 12.00 |
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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 |
| 10@6:16. Last 3 were a little quicker 5:58,5:55,5:20
2 minute plank
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| Mizuno Wave Rider 17 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| 9.7@6:42 Long Carterville
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| Altra Instinct 2.0 Miles: 9.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5m@5:56 on TM during lunch break of our all day musculoskeletal lab w/ Dr Flynn. (6:40, 6:00,6:00, 5:30,5:30)
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| Nike Zoom Vomero 8 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5m@6:26 in the evening
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| Altra Instinct 2.0 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| 15m@5:57 at the Murdock Canal Trail. Started w/ a 6:18, then ran pretty close to 6 flats the whole way then closed in 5:45, 5:40. Ran w/ Iain Hunter and Clayton Young. Fun run at a good effort!
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| Mizuno Wave Rider 17 Miles: 15.00 |
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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@6:34 w/ Thatcher and Jon Harper up the canyon and back via dirt trail
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| Mizuno Wave Rider 17 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 3.25 | 0.00 | 0.00 | 9.00 |
| 2.8 warmup (7:06) w/ strides
3x1600m (4:47,4:44,4:39) 1:1 recovery that included 400m jog.
2.7 cooldown (8:01)
-BYU outdoor track w/ John Coyle. He's trying to get over a sickness so he hung back with me. The team was killing it though... 4:30's and faster, finishing with an extra 800 low 2's. Windy day.
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| Nike Zoom Vomero 8 Miles: 5.00 | Nike LunaRacer3 Blue/white Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13m@6:38 started the first few at 7:00's and progressed. Ran from house to Lindon Heritage Trail to Murdock Canal trail half a mile past the barn. Out and back. Enjoyed some good Move Forward PT podcasts along the way.
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| Mizuno Wave Rider 17 Miles: 13.00 |
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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@7:18 w/ Dylan in baby jogger. First time trying a jogger... must add 40+ seconds per mile. Fun time with my little 7 month old. He didn't start crying till the last 5 minutes or so when he got hungry. I think I'll probably be doing this once a week when the weather is nice and I am at home watching him.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7m@8:39 (60 minutes) w/ Brian Flansburg and Cody Lind from Pocatello Running Company. Started nice and early at 7 and it snowed lightly throughout most of the run, but it was a blast! Cody showed me parts of City Creek I'd never seen before. Great views and trails. A little slick on the downs with the fresh snow. Can't wait to live in poky for 6 weeks from the end of April to beginning of June so I can go on more runs like this (oh, and I guess also for my first PT clinical... which will also be sweet).
Skateboarded for an hour at the pocatello skate park later :)
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Snowboarding for a few hours up at Pebble Creek in the morning and then watched the finals at the simplot games. Good day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.75 | 0.00 | 0.00 | 8.00 |
| 2.5m warmup. First mile was 5:38 to catch the team. Several strides
4x400@62,62,61,62 w/ about 1:40 rest including 100m jog
4x200@27,28,28,28 w/ about 2:20 rest between.
4m cooldown 7:20 pace
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| Nike Zoom Vomero 8 Miles: 6.00 | Nike Zoom Streak LT 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@6:50 up canyon and back via dirt trail w/ Dallin, Conner, and Rory.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5@6:58
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| Nike Zoom Vomero 8 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
| 15@6:13 last mile 5:50. murdock canal trail w/ Rex, Coyle, and Jonesy
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| Mizuno Wave Rider 17 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 166.05 | 26.00 | 0.00 | 0.00 | 192.05 |
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| Altra Instinct 2.0 Miles: 64.95 | Mizuno Wave Rider 17 Miles: 90.10 | Nike LunaRacer3 Blue/white Miles: 8.50 | Nike Zoom Vomero 8 Miles: 26.50 | Nike Zoom Streak LT Miles: 2.00 |
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