| 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 | | 168.95 | 38.25 | 0.00 | 0.00 | 207.20 |
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| Altra Instinct 2.0 Miles: 60.00 | Nike Zoom Vomero 8 Miles: 15.45 | Mizuno Wave Rider 17 Miles: 90.75 | Nike Zoom Streak LT Miles: 9.75 | Nike LunaRacer3 Blue/white Miles: 14.25 | Saucony Kinvara 3 Miles: 17.00 |
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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@6:39 out to lake and back via Provo River Trail w/ bro and team
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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 | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| 5.7m@7:55 w/ bro-in-law Mark up on the dirt road above orem cemetery and surrounding single tracks. It was a muddy mess and I'm proud of the pace we maintained in it!
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| Nike Zoom Vomero 8 Miles: 5.70 |
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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@6:41 w/ Dallin
5 minutes core/abs after
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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 | | 3.75 | 3.25 | 0.00 | 0.00 | 7.00 |
| 1m warmup w/ strides
5x1k in grass at intramural field. 60 seconds rest (3:13, 3:11, 3:12, 3:13, 3:11) 3:12 average (5:08 pace)
3m cooldown
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| Nike Zoom Vomero 8 Miles: 3.75 | Nike Zoom Streak LT Miles: 3.25 |
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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@6:33. Loop from my house including lindon heritage trail, murdock canal trail, 800 north, 800 west.
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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 | 3.50 | 0.00 | 0.00 | 9.00 |
| 9m Fartlek@ 6:15 up to Murdock Canal Trail out and back via 2000 north.
Splits: 7:00, 6:53, 5:20, 5:13, 7:05, 4:51, 1/2 in 3:36, 1/2 in 2:15, 7:07, 7:01
Had to slow down on miles 3 and 6 for cars. Last half finish on 100 meters uphill so that took a good effort. No stops except for during mile 1 and 9 at state street light.
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| Nike LunaRacer3 Blue/white Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6@ 6:49 starting at canyon road trail head between PG and cedar hills on the Murdock. Went north 3 miles and back. I hadn't been out that way before. Jill went on a walk with dylan in the stroller out there while I was running.
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| Nike Zoom Vomero 8 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 14.00 | 0.00 | 0.00 | 15.00 |
| 15m@5:39 on the Murdock. Did NOT intend on running that fast today but thanks to some fast I guys I was tagging along with, I didn't really have a choice. 1 quick bathroom stop at halfway.
6:14, 5:48, 5:42, 5:40, 5:37, 5:37, 5:36, 5:44, 5:38, 5:42, 5:39, 5:34, 5:30, 5:35, 5:13
This is probably the most quality long run I've ever had minus my 2 half marathon races. This run made me think I am not far off being able to run sub 2:30 for a full marathon (5:44 pace) so long as it is mostly downhil and I get a couple good weeks of training and a taper :)
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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@7:04 w/ Dallin. Just took it easy and enjoyed the warm weather. Long Carterville.
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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 | | 6.00 | 3.50 | 0.00 | 0.00 | 9.50 |
| 2m warmup @ 7:00
14x400m. 30 seconds rest. First 4 track, next 4 grass, next 4 track, next 2 grass (70, 69, 69, 70, 72, 72, 72, 72, 69, 69, 69, 69, 73, 72) None of those splits are rounded up...so average would probably be tacking on .5 to each split
4m cooldown up on dirt trail and back @ 7:15
I could have continued and done 20 like the team did, it's just hard to want to put yourself in the hurt when there is no for sure race in the near future. But I felt great today! Fun in the sun.
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| Mizuno Wave Rider 17 Miles: 6.00 | Nike Zoom Streak LT Miles: 3.50 |
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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@7:17 on Bonneville Shoreline Trail. Started at trail head above Orem cemetery and ran north to 1 canyon past battle creek (I think it is Grove Creek?).
10 miles is a long way at that pace on that terrain! I admittedly walked up 3 different hills, totalling 200 meters worth of walking. The heart rate was just getting up higher than it should be for an "easy" day. Perhaps next time I'll just have to swallow my pride and run slower. I saw an entire animal's vertebral column complete with ribs sitting alone on the side of the trail... the rest had decayed. CRAZY.
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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 | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| First time running 20 miles! First ~4 miles were warm up around 7:00. Then the next 8 were a tempo at 5:20 average. Then a pretty chill pace the next 6 miles and closed with a couple quicker ones. Average 6:16.
Ran at the Jordan Rivery Parkway w/ Jon Kotter, Fritz, Toni, Scott Keatte, and a few other studs. Windy day but we made sure the wind was mostly at our backs for the tempo section. Had a great time! First time running with this group and on this trail. Thanks for the invite, Fritz! I'll have to join these guys again. I know I always say it and it never really happens, but I really think I WILL be sore after this one.
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| Mizuno Wave Rider 17 Miles: 20.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10m@ 6:29 out to the lake and back on provo river trail w/ Kyle Perry who was in town. Probably would have been better to run a little slower... I'm still a little tired from Saturday.
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| Mizuno Wave Rider 17 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 3.50 | 0.00 | 0.00 | 10.00 |
| 3m warmup w/ strides. 3.5m lake loop tempo @ 5:05. Shoulda gone at least 4 but I was making excuses due to heart burn from tacos for lunch and heavy legs still from Saturday.
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| Mizuno Wave Rider 17 Miles: 4.75 | Nike LunaRacer3 Blue/white Miles: 5.25 |
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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@6:49 Started at 7:40 pm so much of the run was pretty dark. Home to 2000 north, Murdock Canal, 800 north, up Provo canyon a bit and then back the same way. Long day at school and then watching my boy. It was nice to get outside for a while!
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10@6:52. From home to Lindon heritage trail, took it west towards Utah lake, then ran through some industrial park to a road that went out to the American fork freeway entrance. Out n back
Still feeling tired legs... Probably cuz I went longer than ever before on Saturday and now this week I have run 10 everyday... Which I've maybe done once since last may.
Right hip feels like it needs some good mobilizations. I'll ask a classmate on Monday.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10m@6:45 in my new birthday shoes! I like them! Home to Murdock via Lindon heritage trail and back.
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| Saucony Kinvara 3 Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15m@6:28 on the Murdock. Got dropped by everyone around 8 miles and then plodded in.
Usually I either take Friday off or just run an easy 5. This is my first week since my BYU days that I ran 10/day M-F... so I was feeling it a little today. My first 65 mile week since last track season! I hit 60 once last fall so this was really a big week for me Coming off of last Saturday's 20 made it a little harder too, I think.
edit- I hit a 65 mile week in February when I had a few days off school.
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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 | | 7.50 | 2.50 | 0.00 | 0.00 | 10.00 |
| 3.5 warmup @ 6:52
Mile Breakdown 1600: 4:38, 1200: 3:27, 800: 2:14, 400: 58. ~4 minutes rest between each including 200m jog after first two intervals, 400m jog after 3rd.
3.5 cooldown @ 6:55
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| Nike Zoom Streak LT Miles: 3.00 | Saucony Kinvara 3 Miles: 7.00 |
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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@6:51 Had to stop and drop a deuce behind some bushes on the side of the road. Horrible experience. Finished the last 3 miles or so of my run with only 1 sock...
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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 | | 168.95 | 38.25 | 0.00 | 0.00 | 207.20 |
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| Altra Instinct 2.0 Miles: 60.00 | Nike Zoom Vomero 8 Miles: 15.45 | Mizuno Wave Rider 17 Miles: 90.75 | Nike Zoom Streak LT Miles: 9.75 | Nike LunaRacer3 Blue/white Miles: 14.25 | Saucony Kinvara 3 Miles: 17.00 |
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