| 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 | 178.62 | 16.00 | 15.75 | 0.00 | 210.37 |
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Saucony Triumph ISO 2 Miles: 13.00 | Altra Paradigm 2.0 Miles: 86.69 | Saucony Kinvara 7 Miles: 37.11 | Altra Lone Peak 3 Miles: 30.02 | Nike Lunaracer 3 Blue/green Miles: 12.01 | Altra One 2.5 Miles: 23.20 | Altra Torin 2.0 Miles: 8.30 |
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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@6:56 easy w/ canal and big X
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Saucony Triumph ISO 2 Miles: 13.00 |
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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 |
| 10.1m@7:20-7:30 I think. Mostly farm dirt roads. Warding off a sore throat and trying to keep it easy.
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Altra Paradigm 2.0 Miles: 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 7.00 | 0.00 | 0.00 | 12.00 |
| 2.5m WU w/ strides@ 7:24
7m PMP tempo@ 5:37 (5:33-5:41)
2.5m CD@ 7:09
Workout w/ the crew starting under the I-182 bridge on Court street and going along the river along the Pasco side Sacajawea trail.
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Saucony Kinvara 7 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.03 | 0.00 | 0.00 | 0.00 | 13.03 |
| 10m@7:23 at Chamna w/ Golden. Love talking biomechanics with others who are passionate about it as well!
lunch- 3m@6:12 progressive
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Altra Lone Peak 3 Miles: 10.00 | Altra Paradigm 2.0 Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.11 | 0.00 | 0.00 | 0.00 | 5.11 |
| am. 5.1m@7:27... slept in and legs felt sore...perhaps being sick took more out of me than I thought. I was hoping the 4 days off would leave me feeling fresh.
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Saucony Kinvara 7 Miles: 5.11 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.01 | 0.00 | 6.00 | 0.00 | 12.01 |
| 2.5m WU
3x2m at Chiawana loop w/ .5m easy jog recovery between each (continuous): 10:27, 10:19, 10:16
2.5m CD
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Nike Lunaracer 3 Blue/green Miles: 12.01 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.33 | 0.00 | 0.00 | 0.00 | 6.33 |
| 6.3m@7:15 after work... ~4 w/ Adam on crop circle
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Altra Paradigm 2.0 Miles: 6.33 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.27 | 0.00 | 1.75 | 0.00 | 20.02 |
| 20m easy on Badger and Candy wtih a 1.75m tempo up Candy to reclaim a segment and gain a little fitness.
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Altra Lone Peak 3 Miles: 20.02 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2m@7:05 w/ 2x100m strides at the end. Loop from home: Burns, Santa Fe rollers, Big Cross, canal, TRAC path. Right gluteus medius felt pretty sore from the trails on Saturday, but the ankle felt quite a bit better.
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Altra Paradigm 2.0 Miles: 10.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.21 | 0.00 | 0.00 | 0.00 | 11.21 |
| 11.2m@7:05 easy loop from home (sandifur-canal). Right glutes still sore from Saturday's hills.
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Altra Paradigm 2.0 Miles: 11.21 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.01 | 9.00 | 0.00 | 0.00 | 13.01 |
| 2m WU w/ 2 strides. 9 PMP@5:39 average (5:35-5:43) with some variance in incline/decline and wind on the return. 2m CD
Kyle with me first 3 miles and 1 more mile in middle. Right glute still fatigued/slightly sore, more so towards the last couple miles. Aerobically fairly comfortable.
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Altra One 2.5 Miles: 9.20 | Altra Paradigm 2.0 Miles: 3.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| 10.4m@7:29 out and back on the canal easy. 7 on dirt.
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Altra Paradigm 2.0 Miles: 10.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3m @7:33 pace from hospital after no sleep last night. Baby daughter was born at 4:22 am this morning!
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Altra Torin 2.0 Miles: 8.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.11 | 0.00 | 0.00 | 0.00 | 22.11 |
| 22m@6:59 superloop from hospital. Late morning... hot in the 70's. Ran with hydration vest... mistake... everything got hot. Next time I'll just plan my route with water fountains and pack the gels in my shorts. I wanted to do more quality today... but considering the last 2 days I'm happy I got the mileage in, no matter the form. I'm already behind on training due to mostly uncontrollable circumstances of sickness, baby, and painful ankle. Still optimistic and hopeful for a PR but I'll have do really do well these next 6 weeks. We'll see what's possible with a new baby here!
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Altra Paradigm 2.0 Miles: 22.11 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 8.00 | 0.00 | 14.00 |
| 4x2m w/ .5m easy continuous recovery (7:00 pace). Splits: 10:44, 10:24, 10:31, 10:14.
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Altra One 2.5 Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.14 | 0.00 | 0.00 | 0.00 | 3.14 |
| 5k@6:30 with a couple long, fast strides.
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Altra Paradigm 2.0 Miles: 3.14 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20m@6:09. Super bridge loop. Hot, dehydrated. Pain in ankle with every step.
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Saucony Kinvara 7 Miles: 20.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4m@8:26 at Badger w/ Jeff and Scott (bike)
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Altra Paradigm 2.0 Miles: 6.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 178.62 | 16.00 | 15.75 | 0.00 | 210.37 |
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Saucony Triumph ISO 2 Miles: 13.00 | Altra Paradigm 2.0 Miles: 86.69 | Saucony Kinvara 7 Miles: 37.11 | Altra Lone Peak 3 Miles: 30.02 | Nike Lunaracer 3 Blue/green Miles: 12.01 | Altra One 2.5 Miles: 23.20 | Altra Torin 2.0 Miles: 8.30 |
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