| 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 | | 118.02 | 19.00 | 6.00 | 6.22 | 149.24 |
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| Altra One 2.5 Miles: 10.72 | Saucony Triumph ISO 2 Miles: 17.06 | Hoka One One Clifton 2 Miles: 38.97 | Saucony Kinvara 7 Miles: 13.95 | Nike Zoom Streak LT Miles: 3.50 | Altra Superior 2.0 Blue/yellow Miles: 27.79 | Hoka One One Tracer Miles: 21.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.62 | 0.00 | 0.00 | 0.00 | 4.62 |
| 4.6m@6:41... getting the snot out of my system
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| Altra One 2.5 Miles: 4.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 7.06 |
| 7m@6:56... hot and felt like an eternity. Not fit
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| Saucony Triumph ISO 2 Miles: 7.06 |
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| | Race: |
Freedom Run (3.107 Miles) 00:15:37, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
| 2m WU @7:0x
5k in 15:37 (5:02) or watch said 3.07m@5:05 (5:01, 5:09, 5:08, 4:22 pace)
Pretty much stayed in a group the first half till a few guys broke away. Closed a lot of ground and eventually caught eventual 4th place as we turned off the hill up 9th towards Kiwannis. Ended up putting about 7s on him in the last quarter'ish, but was still 6s behind Erik Harris and 19s behind Steve Morrin (BYU guys).
Good race and I was especially pleased I was able to do that after not running for two weeks after Ragnar (sickness)... minus a couple pathetic and horrible feeling runs on Friday and Saturday.
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| Altra One 2.5 Miles: 6.10 |
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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 w/ Dallin from the mouth of the canyon up and back. Nice easy day
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| Hoka One One Clifton 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5m@7:04
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| Saucony Kinvara 7 Miles: 3.50 |
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| | Race: |
Run Through the Lavender 5k (3.107 Miles) 00:16:06, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.48 | 0.00 | 0.00 | 3.12 | 7.60 |
| warmup 2+ish at 7:00ish w/ strides
XC style race. 5:17, 5:25, 4:55, 4:08 pace. First 2 uphill, last down, flat last .12. 5:10 avg on watch. Course ran a little long (new course, years past had a 2.9m course)
cooldown 2+ish @7:40ish (pain in groin/SIJ)
Won by a couple minutes and put forth an 8/10 effort... not as fast as the road!
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| Nike Zoom Streak LT Miles: 3.50 | Altra Superior 2.0 Blue/yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5m@6:41 on firebreak road w/ Fuller and Alaska. Beautiful and enjoyable!
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| Altra Superior 2.0 Blue/yellow Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.15 | 8.00 | 0.00 | 0.00 | 10.15 |
| 1.1m warmup @7:12
8m@5:36 steady state with some of the BYU boys on the Murdock
1.05m cooldown@ 7:07
Some SIJ and groin pain on my runs since Saturday, mostly after I stop. Some self MET has been helping but I think I'll have my clinical instructor (PT) help me out with it today at work.
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| Hoka One One Tracer Miles: 10.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.23 | 0.00 | 0.00 | 0.00 | 3.23 |
| 3.23m@6:33 easy after work in the heat
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| Hoka One One Clifton 2 Miles: 3.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.74 | 0.00 | 0.00 | 0.00 | 15.74 |
| 15.74m@6:31 along the Deer Creek Reservoir w/ BYU guys and Trevor Ricks. Good, strong effort on those hills!
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| Hoka One One Clifton 2 Miles: 15.74 |
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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/ some of the BYU guys out to the lake and back via river trail.
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| Saucony Triumph ISO 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.29 | 0.00 | 0.00 | 0.00 | 14.29 |
| Running (and some power hiking) up to the Mt Timpanogos Summit and back down. Total moving time: 2:51:03 (11:58 pace). 1:39:xx up, 1:21:xx down. Total time w/ breaks up, down and summit (long-ish time there)- 3:22:57
Ran w/ Brandon Dase and Trevor Ricks. We left from my house a few minutes after 4:30 and started the run at about 5:20 I think. Done before 9 and back home by about 9:30!
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| Altra Superior 2.0 Blue/yellow Miles: 14.29 |
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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@6:47 up the canyon and back w/ bro and BYU via dirt paths. Kinda tiring. I feel like it's been 5 weeks without running, not 5 days.
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| Hoka One One Clifton 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 0.00 | 0.00 | 4.45 |
| 30 minutes @ 6:45 pace at 8 pm... still hot. Felt like garbage from the day and from dinner in my stomach... and from being out of shape.
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| Saucony Kinvara 7 Miles: 4.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| Murdock Power Run w/ BYU... only i found out im in worse shape than i thought and the "power run" pace quickly felt more like a tempo... then I realized it was a tempo.
2m WU @ 7:13
6m Tempo@ 5:34 (5:36, 5:30, 5:30, 5:31, 5:40, 5:39)
3m CD @ 6:56
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| Hoka One One Tracer Miles: 11.00 |
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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 |
| 6m@6:28 on a hot afternoon on the Provo River Trail followed by a dip in the river to cool off the legs for 10'. Finished w/ a fast last quarter in 65s.
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| Saucony Kinvara 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 11.00 | 0.00 | 0.00 | 16.00 |
| 16m@5:58 on the murdock w/ Dallin and the BYU team (varying distances and paces). With my current fitness, probably 11 of those miles were current MP. Finished strong last quarter mile (low 70's). 2 stops for water/pee
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 118.02 | 19.00 | 6.00 | 6.22 | 149.24 |
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| Altra One 2.5 Miles: 10.72 | Saucony Triumph ISO 2 Miles: 17.06 | Hoka One One Clifton 2 Miles: 38.97 | Saucony Kinvara 7 Miles: 13.95 | Nike Zoom Streak LT Miles: 3.50 | Altra Superior 2.0 Blue/yellow Miles: 27.79 | Hoka One One Tracer Miles: 21.15 |
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