| 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 | | 169.08 | 2.00 | 15.00 | 1.00 | 187.08 |
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| Altra Superior 2.0 Blue/yellow Miles: 14.00 | Nike Zoom Streak LT Miles: 4.00 | Hoka One One Clifton 2 Miles: 31.50 | Saucony Triumph ISO 2 Miles: 66.10 | Saucony Kinvara 7 Miles: 8.16 | Altra Torin 2.0 Miles: 42.22 | Altra One 2.5 Miles: 13.10 | Hoka One One Tracer Miles: 8.00 |
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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@6:41 at Deer Creek with a giant group of guys wanting to see Wardy before he heads off to Rio in a couple days. Current BYU guys, graduated guys, etc. Fun time in a beautiful place!
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| Altra Superior 2.0 Blue/yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.50 | 9.50 |
| 3.4 WU,@ 7:10 w/ strides
Breakdown at Kiwannis Park on wet grass on hills while the BYU guys did 25' tempo
2m@5:14, 3' rest w/ .1m jog, 1m@5:08, 3' rest w/ .2m jog, .5m@4:33 pace
2.3m CD @7:34
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| Nike Zoom Streak LT Miles: 4.00 | Hoka One One Clifton 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5m@6:57 w/ Dallin from my apt. Last time running with Dallin before I move!
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| Saucony Triumph ISO 2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.16 | 0.00 | 0.00 | 0.00 | 3.16 |
| 3m@7:10 early and easy
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| Saucony Kinvara 7 Miles: 3.16 |
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| | Race: |
Wasatch Wellness Run (6.214 Miles) 00:32:42, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 6.00 | 0.00 | 9.30 |
| 2.8m WU w/ strides @7:29
6m@5:29 (5:52, 6:05, 6:14 all up the canyon, 4:58, 5:00, 4:43 back down the canyon)
I started off slow because I didn't want to lead it. Last year I led 90% of the race and got outkicked and didn't want that to happen again... I also knew I wasn't very fit and had no incentive to try and run a fast time. Despite my slow start, I led up the canyon. At times, Manuel and I would run side by side. On the turn around I wanted to pick it up alot and kept the lead the entire way. With about a mile and a half to go I opened up a small gap and then just kept building it. My last mile was really strong and I ended up winning by 30 seconds! Fun, competitive effort... even though the racing didn't begin until halfway. Glad I got to do this as my last race in Utah before moving up to Washington state.
.5m CD
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| Altra Torin 2.0 Miles: 2.80 | Altra One 2.5 Miles: 6.50 |
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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@6:42 from Brent Brown while getting my 30k service on the Corolla. Ran into Finicum and had a nice little chat. Then I ran into James Tracy, Marcus Dickson and Connor Ross of BYU... got to add another 6 miles w/ James and had a good time catching up. I'm sure gonna miss all my running friends in Utah!
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| Altra Torin 2.0 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 6.00 | 0.00 | 11.60 |
| 3.1m WU @ 7:10 w/ strides
3x2mile w/ 5' rest between each: 10:28, 10:37, 10:25
2.5m CD @ 7:47
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| Altra Torin 2.0 Miles: 5.00 | Altra One 2.5 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4m@7:51 on Timp Shadow course, etc... last run in Utah
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| 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 | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| 11.2m@6:48 on the Boise Greenbelt
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| Altra Torin 2.0 Miles: 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.22 | 0.00 | 0.00 | 0.00 | 10.22 |
| 10.2m@6:43 Big Cross XC loop from new home
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| Altra Torin 2.0 Miles: 10.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| 17m@7:10 Northwest Pasco. First 14 w/ Adam
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| Saucony Triumph ISO 2 Miles: 17.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16m@6:35 from Chiawana park south on Sacajawea Heritage trail to Blue bridge, north on Sacajawea, through all the parks to I-182 bridge, back to Chiawana via Sacajawea/court street. Watch messed up the first mile (~9 minutes instead of actual 7') and when pushing strava "create route" button, gives loop as 16.3... so it may have been 16.3m@~6:30.
Nice run...but my only one this week, sadly.
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| Hoka One One Clifton 2 Miles: 16.00 |
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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 |
| 5m @6:44 after work. Perfectly 5 mile loop from house, but at that time of day it wasn't really a great loop (rush hour on freeway alongside the trail).
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| Saucony Kinvara 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5m@7:14 w/ Blake and Adam
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| Saucony Triumph ISO 2 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8m@6:35 w/ part of it running w/ Adam during his tempo. I had stomach problems and had to go in a field. Good squat muscle workout... but hopefully I don't need to do that anytime soon again.
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| Hoka One One Tracer Miles: 8.00 |
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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@7:06 w/ 5-6 with Blake and Adam. Exploring Blake's farm a bit. Nice roads for running!
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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 | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| am 5m@6:53, last mile 5:51. From house out to soccer fields (thick, slow grass) for a loop and back.
pm 6m@6:25 from Howard Amon Park out n back along the Richland Riverfront trail, followed by a dip in the Columbia river w/ my son. Last mile 5:38.
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| Saucony Triumph ISO 2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 10m@6:40 with the last half mile in 2:20
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10m@7:14 w/ Adam and Blake
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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 | | 169.08 | 2.00 | 15.00 | 1.00 | 187.08 |
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| Altra Superior 2.0 Blue/yellow Miles: 14.00 | Nike Zoom Streak LT Miles: 4.00 | Hoka One One Clifton 2 Miles: 31.50 | Saucony Triumph ISO 2 Miles: 66.10 | Saucony Kinvara 7 Miles: 8.16 | Altra Torin 2.0 Miles: 42.22 | Altra One 2.5 Miles: 13.10 | Hoka One One Tracer Miles: 8.00 |
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