| 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 | 103.75 | 16.25 | 23.60 | 3.00 | 146.60 |
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Hoka One One Tracer Miles: 20.93 | Altra Paradigm 2.0 Miles: 43.61 | Altra Lone Peak 3 Miles: 26.45 | Saucony Kinvara 7 Miles: 39.51 | Altra One 2.5 Miles: 16.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 2.00 | 0.00 | 6.50 |
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Hoka One One Tracer Miles: 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
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Altra Paradigm 2.0 Miles: 11.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
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Altra Lone Peak 3 Miles: 12.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.10 | 1.00 | 0.00 | 0.00 | 3.10 |
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Saucony Kinvara 7 Miles: 3.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 13.25 | 0.00 | 0.00 | 14.25 |
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Altra Lone Peak 3 Miles: 14.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3m@6:35 from Howard amon over to bridges and over bridges to pasco and back. after work
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Saucony Kinvara 7 Miles: 5.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.40 | 2.00 | 1.00 | 0.00 | 8.40 |
| 8.4m@6:08 after work from Howard Amon past Leslie Groves and back. Progression tempo last 4 from 6 flat to 520
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Saucony Kinvara 7 Miles: 8.40 |
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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 @ 7:08 at Riverside state park in spokane... into the night w/ headlamp.
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Altra Paradigm 2.0 Miles: 8.00 |
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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@6:30 in Spokane Valley along spokane river before Day 2 of CI course.
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Altra Paradigm 2.0 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.90 | 0.00 | 0.50 | 0.00 | 4.40 |
| 4.4m@6:26 w/ .5m pickup in 2:41
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Hoka One One Tracer Miles: 4.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 13.10 | 0.00 | 16.10 |
| 1.5 WU
13.1m@5:36 w/ big positive split from going out too hard. First 7m@5:31.
1.5m CD
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Altra One 2.5 Miles: 16.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 3.2m@6:58 still sore.
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Altra Paradigm 2.0 Miles: 3.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 4m@707
1.5m pushing stroller w/ Jill running @ 1030 pace
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Saucony Kinvara 7 Miles: 1.50 | Altra Paradigm 2.0 Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.03 | 0.00 | 0.00 | 3.00 | 10.03 |
| 2.6m WU@7:11
Fartlek: 6x.5m, 2:30 jog rest. Avg 2:25.0 on/7:30 pace jog. (231, 221, 226, 223, 226, 221)- Total workout 5.04m@5:51
2.4m CD@ 7:10
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Hoka One One Tracer Miles: 10.03 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.21 | 0.00 | 0.00 | 0.00 | 4.21 |
| 4.2m@708 around TRAC and back cuz I slept in. Church friend Isaac Garcia caught me a quarter mile in and ran with me the whole run.
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Saucony Kinvara 7 Miles: 4.21 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| 11.11m@655
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Altra Paradigm 2.0 Miles: 11.11 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 7.00 | 0.00 | 17.00 |
| 17m@6:36.
Up 9 canyon and then tempo 7 miles down@5:13ish average. Right lateral gastroc felt cramped from mile 1 on the downhill but didn't get worse. Post run it is a bit sore. Ran with Pete but he was running 10 seconds faster per mile the first 4 miles probably.
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Saucony Kinvara 7 Miles: 17.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 103.75 | 16.25 | 23.60 | 3.00 | 146.60 |
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Hoka One One Tracer Miles: 20.93 | Altra Paradigm 2.0 Miles: 43.61 | Altra Lone Peak 3 Miles: 26.45 | Saucony Kinvara 7 Miles: 39.51 | Altra One 2.5 Miles: 16.10 |
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