| 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 | 115.94 | 10.25 | 19.69 | 5.00 | 150.88 |
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Nike Lunaracer 3 Blue/green Miles: 24.93 | Nike Zoom Streak LT Miles: 2.25 | Saucony Triumph ISO 2 Miles: 22.06 | Hoka One One Clifton 2 Miles: 33.08 | Altra Torin 2.0 Miles: 25.21 | Hoka One One Tracer Miles: 30.24 | Altra One 2.5 Miles: 9.10 | Altra Superior 2.0 Blue/yellow Miles: 4.01 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| 2.5 warmup @ 7:30
4m progressive tempo at 5:40 (5:59, 5:48, 5:29, 5:24)
2.5 CD @ 6:46
Workout on Richland riverfront trail with Adam, Blake, Nirala, Jim and Kyle... West Pasco Track Club!
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Nike Lunaracer 3 Blue/green Miles: 9.00 |
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| Race: |
Community XC fun run (2 Miles) 00:10:24, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| 2.1 warmup @7:39
2.03@5:07 (5:09, 5:08. 3:52 pace)
2.85 CD @ 7:53
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Nike Zoom Streak LT Miles: 2.25 | Saucony Triumph ISO 2 Miles: 4.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15m@7:11 w/ Adam and Jim... loop from Howard Amon on Richland Riverfront Trail and Bypass Shelterbelt. Fun!
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Hoka One One Clifton 2 Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
| 17.2m@6:49 in Ellensburg on Labor day. Enjoyed the park along the Yakima river, Central WA University, etc. Got lost and then got curious so 10 miles became 17. I don't even regret it.
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Altra Torin 2.0 Miles: 17.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.02 | 1.00 | 0.00 | 0.00 | 10.02 |
| 10m@7:01, finishing in 5:38... after work, hilly course including Big X.
Thankful for the porta potty at halfway!
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Hoka One One Clifton 2 Miles: 10.02 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.00 | 2.00 | 0.00 | 10.00 |
| 10m@6:46 including 4xmile w/ .25m jog recovery between each. Progressive repeats (5:54, 5:39, 5:27, 5:11). With Kyle Paulson along the Columbia River from Howard Amon Park. Beautiful morning!
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Hoka One One Tracer Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4m@6:57 around Blake's farm before NPTE practice test #3 (TherEd B)
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Saucony Triumph ISO 2 Miles: 5.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.79 | 1.25 | 0.00 | 1.00 | 10.04 |
| 10m@6:42 including a short fartlek that began ~6m into the run 2x(200 on, 100 off, 200 on, 100 off, 400 on, 200 off, 1k on, 200 off) w/ Adam around neighborhoods. 1k's were probably 5:50 pace 2's and 4's about 4:40 pace.
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Hoka One One Tracer Miles: 10.04 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 2.00 | 1.00 | 1.00 | 9.10 |
| 4m WU, 4m tempo progression (5:57, 5:37, 5:17, 4:56), 1m CD
5:45am workout group from howard amon along the columbia w/ Kyle and Jim
9.1m@6:31 avg
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Altra One 2.5 Miles: 9.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1m@7:37 easy shake out early in the am
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Saucony Triumph ISO 2 Miles: 3.10 |
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| Race: |
Indian Summer Half Marathon (13.1 Miles) 01:12:27, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.74 | 0.00 | 13.19 | 0.00 | 15.93 |
| 2.12m @ 7:21 including strides for warmup
13.19m@5:30 (5:32, 5:38, 5:35, 5:32, 5:33, 5:33, 5:30, 5:31, 5:18, 5:26, 5:36, 5:30, 5:21, 4:42 pace last .19)
Out and back course from Columbia point Marina past WSU satellite campus and back. Slightly windy the whole way, picked up pretty strong miles 11-12. Light rain/drizzle throughout. Nice cuz the weather made the bugs less active... only swallowed a few.
It was a good effort, but not 100%. I wanted to beat the CR (or at least the fastest time I could find back till 2001, I'm not sure they really keep track of the CR) from Jacob Puzey in 2009 (1:13:05)... but I also wasn't sure of my fitness or how well recovered I was from Thursday's workout (I thought the race was next weekend). So I went out on 1:13ish pace thinking if it felt too hard I could slow it down and readjust my goal to either sub 1:14 or 1:15. Luckily it felt pretty smooth throughout! The last couple miles took some concentration but not as much as my best half-mary's in Utah. The combination of rain and short socks caused a bloody achilles that bothered me from about mile 5 to 10...after that my mind was more occupied with keeping pace.
Fun race! I was happy to be able to meet lots of people in the Tri-cities running scene and hope to keep making more friends and running more races as often as possible!
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Nike Lunaracer 3 Blue/green Miles: 15.93 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
| 8m@7:05 from home to Chiawana Park the long way, through the sand, etc. After work... felt like crap.
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Hoka One One Clifton 2 Miles: 8.06 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.02 | 0.00 | 0.00 | 0.00 | 12.02 |
| am 8m@7:15 before NPTE practice exam #4 (PEAT #2)... lots of dirt farm roads
pm 4m@7:16 in the dark with headlamp... laps at Big X.
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Altra Superior 2.0 Blue/yellow Miles: 4.01 | Altra Torin 2.0 Miles: 8.01 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| 4m@7:28 pushing Dylan in the stroller around the neighborhood after work while Jill makes meatballs!
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Saucony Triumph ISO 2 Miles: 4.01 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.30 | 0.00 | 0.50 | 0.00 | 4.80 |
| 4.8m@6:49 with Dylan in his stroller and Jill alongside on her bike. Half mile pickup towards the end to see what it would feel like pushing a stroller. After work.
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Saucony Triumph ISO 2 Miles: 4.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 0.00 | 3.00 | 1.00 | 10.20 |
| 10.2m@ 6:33: Early AM workout in the dark streets
3m WU, 3m T @ 5:28, 1m E, 4x400meters w/ equal distance jog recovery (67,67,68,67) 1.5 CD
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Hoka One One Tracer Miles: 10.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 115.94 | 10.25 | 19.69 | 5.00 | 150.88 |
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Nike Lunaracer 3 Blue/green Miles: 24.93 | Nike Zoom Streak LT Miles: 2.25 | Saucony Triumph ISO 2 Miles: 22.06 | Hoka One One Clifton 2 Miles: 33.08 | Altra Torin 2.0 Miles: 25.21 | Hoka One One Tracer Miles: 30.24 | Altra One 2.5 Miles: 9.10 | Altra Superior 2.0 Blue/yellow Miles: 4.01 |
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