| 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 | | 128.19 | 0.00 | 13.37 | 1.00 | 142.56 |
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| Hoka One One Clifton 2 Miles: 42.75 | Saucony Triumph ISO 2 Miles: 26.62 | Altra Torin 2.0 Miles: 35.15 | Altra Superior 2.0 Blue/yellow Miles: 13.70 | Altra One 2.5 Miles: 13.30 | Hoka One One Tracer Miles: 11.04 |
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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@7:21 early before work through some muddy farm roads and neighborhood streets w/ Blake and Adam. Some explosive #2 a few times before the run but luckily no major problems during... ended up feeling pretty lousy and had to leave work at 2:30.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3m@7:59 w/ Jill, Dylan and the neighbor kid on bikes through neighborhoods. Trying to get over a 24 hr stomach bug but I needed some fresh air
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| Saucony Triumph ISO 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.50 | 0.00 | 10.63 |
| 10.63m@6:38 after work in the dark w/ a half mile uphill push 6 miles in.
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| Hoka One One Clifton 2 Miles: 10.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1m@7:27 at Chamna w/ Adam after work
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| Altra Torin 2.0 Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.90 | 0.00 | 0.00 | 0.00 | 15.90 |
| am 13.7m@8:13 on Badger and Little Badger w/ Brian, Kyle and Blake.
pm 2.2m@8:44 cuz Dylan wanted a "Family Ride" right after eating.
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| Altra Superior 2.0 Blue/yellow Miles: 13.70 | Saucony Triumph ISO 2 Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1m@7:36 mid family walk along the Columbia
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| Saucony Triumph ISO 2 Miles: 1.00 |
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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@7:00, running part of it w/ Adam and Blake. Blake let me test-run his Salomon Ultra Sense pack... works perfect. I was skeptical, but XS/S size worked great... even though I'm typically M.
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| Saucony Triumph ISO 2 Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.07 | 0.00 | 0.00 | 0.00 | 1.07 |
| 1.07m@6:07 alternating strides and jogs out in the street late after work
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| Altra One 2.5 Miles: 1.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.07 | 0.00 | 0.00 | 0.00 | 1.07 |
| 1.07m@7:10 a block around the neighborhood before shower and work. Stayed up late watching election results and I had a long day ahead so I couldn't will myself to wake up early.
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| Altra Torin 2.0 Miles: 1.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 6m@6:27
Mini-fartlek trying to get some fitness without over-doing it for Saturday's 10 mile race:
1 WU, 2m race pace (5:41, 5:26), 1 easy, 1m race pace (5:41) 1m easy.
Certainly not in my best shape with all the school work I've been doing instead of running...but that's about to change. And besides, I love racing even when I'm out of shape.
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| Hoka One One Tracer Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 0.00 | 0.00 | 0.00 | 3.55 |
| 3.55m@7:10 pre-race easy running through the thick morning fog and around a crop circle... CREEPY!! ...actually it was really nice.
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| Altra Torin 2.0 Miles: 3.55 |
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| | Race: |
Columbia River Classic (10 Miles) 00:54:22, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.26 | 0.00 | 9.87 | 0.00 | 14.13 |
| 2.1m WU @ 7:05 including strides
"10 mile" race: 9.87m@5:31 avg. Rolling hills and flat. 2nd and 3rd place were probably 15-20 seconds back at halfway and looked pretty good! So I picked up the pace at the turn around and ended up winning by 2 minutes. Good effort and I surprassed my expectations considering recent training. Would love to shave a few minutes off next year with a more consistent Fall.
2.16m CD @ 8:28 with a group of the guys.
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| Altra Torin 2.0 Miles: 1.90 | Altra One 2.5 Miles: 12.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| 3.4m easy (7:12 avg) while listening to a couple conference talks on what we can do to serve and help refugees in preparation for my lesson today.
https://www.lds.org/general-conference/2016/04/i-was-a-stranger?lang=eng
https://www.lds.org/general-conference/2016/04/refuge-from-the-storm?lang=eng
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| Hoka One One Clifton 2 Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1m@8:19 in the neighborhood late in the rain while sick.. just getting one is to keep up with the #REDFAM (Run Every Day For A Month) challenge by the Nomad Trail Runners of Eastern Washington. 1 mile didn't make me feel any better or worse physically... but mentally it was nice.
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| Hoka One One Clifton 2 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.53 | 0.00 | 0.00 | 0.00 | 6.53 |
| 6.5m@7:27 w/ bro-in-law Jeff. Loop through Irene Rhinehart park trails on the Yakima, canal dike, some road and some park. Mostly off-road. Fun little loop and quality family time. First time running in about 10 days due to sickness and finishing up projects for the end of the semester. GRADUATION ON DECEMBER 9TH!!!
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| Altra Torin 2.0 Miles: 6.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14m@7:16 exploring the Manastash Ridge outside of Ellensburg while in town with my in-laws. Muddy with lots of elevation gain. All on dirt roads and single track. Even got to run through some forest! Excited to run there again next time I'm in town.
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| Altra Torin 2.0 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12m@7:12 new loop starting at Columbia point park... north on Richland River front trail (along the Columbia River) to Van Giesen, west until Hall, south/east through W. E. Johnson park and Chamna preserve (along the Yakima River) back to the start. ~60% trail, 40% road. Awesome route that I will do several variations of in the future!
BL IT bands at the distal insertion over Gerdy's tubercle were flaring up, but I was able to keep going after stopping 12 minutes into the run to stretch for about 10 minutes- calves, quads, hamstrings,and some self tib fib and tibia femoral mobs. Felt good the rest of the run, but stiffened up again later that day! Feeling quite a bit better now (next morning), but still some left gerdy's soreness.
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| Hoka One One Clifton 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| 10m@6:33 on farm roads and neighborhood.
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| Saucony Triumph ISO 2 Miles: 10.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 1.00 | 5.04 |
| 5m@6:59 avg... mostly jogging w/ 4x400m road intervals in there w/ equal distance recovery. (80, 76, 69, 68). Hard to get moving.
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| Hoka One One Tracer Miles: 5.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.72 | 0.00 | 0.00 | 0.00 | 5.72 |
| 5.7m@7:33 at Chamna w/ Blake early in the am. First time using headlamps through that area. Muddy and fun!
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| Hoka One One Clifton 2 Miles: 5.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 128.19 | 0.00 | 13.37 | 1.00 | 142.56 |
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| Hoka One One Clifton 2 Miles: 42.75 | Saucony Triumph ISO 2 Miles: 26.62 | Altra Torin 2.0 Miles: 35.15 | Altra Superior 2.0 Blue/yellow Miles: 13.70 | Altra One 2.5 Miles: 13.30 | Hoka One One Tracer Miles: 11.04 |
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