| 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 | | 149.35 | 28.20 | 0.00 | 0.00 | 177.55 |
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| Brooks Launch 1 Miles: 66.00 | Altra Superior 2.0 Blue/yellow Miles: 11.96 | Nike Zoom Streak LT Miles: 4.20 | Nike Pegasus 31 Miles: 69.39 | Nike LunaRacer3 Blue/white Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2m@6:48 up the canyon and back via lover's lane w/ the BYU guys. Snow on trail
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| Brooks Launch 1 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1m @ 7:47 on BST and up Slate Canyon a bit. Snow on trail. last 4m avg 7:15. After class at sunset.
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| Altra Superior 2.0 Blue/yellow Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.86 | 0.00 | 0.00 | 0.00 | 6.86 |
| pm after NPTE prep course all day. 6.86@7:19 loop from Indian road trail head, crossing squaw rd, then I took a wrong turn and ended up running through an archery place. Ended up running down squaw road, crossing canyon to the river trail, and running as much dirt as I could on the way down and looped back up to be start. Super muddy and snowy. Not my favorite run but I foresee great future runs on those trails!
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| Altra Superior 2.0 Blue/yellow Miles: 6.86 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6m@6:10 during lunch from school. Out @6:35, back @5:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 5pm- 5m@6:27. Maybe the worst wind I've ever run in. Pretty much had to run w/ my eyes closed. Almost got pummeled by a giant tumbleweed.
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| Brooks Launch 1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| lunchtime run to break up the studying. 11m@6:16. Last 3: 5:59, 5:55, 5:32. Random loop in SW provo, river trail, from school.
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| Brooks Launch 1 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 8m progression (6:39, 6:14, 6:04, 5:52, 5:45, 5:38, 5:29, 5:09) avg 65 ft gain/mile for miles 2-4 and the same loss for 5-7. 1 stop at light during first mile.
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| Brooks Launch 1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 3m WU @ 6:40 including strides
Workout on indoor track @ BYU w/ some of the team. 2x1200, 3x800 w/ 3:30 rest after 12's and 5:00 rest after 8's. 400 jog during rest. (3:26, 3:28, 2:16, 2:15, 2:13)
2m CD @ 7:25
I think I'll run the mile in January at the BYU home meet...that'll give me something short term to train for. I think I'll go for sub 4:20 so I can feel like I'm at least as good as I was in high school.
On another side note, my brother, Dallin, has a navicular stress fracture that he had been running on for all of October and November and will have to take 5 months off and redshirt indoor and outdoors :( Good thing he didn't use it last year!
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| Nike Zoom Streak LT Miles: 4.20 | Brooks Launch 1 Miles: 4.80 |
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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@7:30 after my last final! Up Provo canyon and back on Provo river trail. Pretty icy and once I got to nun's park the plow job ended and turned into running in ankle deep fluff on top of the crunchy, sloppy stuff. Pretty cold up there! But it was beautiful. Ran with Sasja and Benjamin for about 1.5 on the way up cuz we happened to find each other out there.
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| Brooks Launch 1 Miles: 10.00 |
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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 |
| 4@7:12... 28:48 on sister-in-law's stopwatch and I think it was pretty close to 4. Night time... Left once my wife got back from work and could take over babysitting duties of my nieces, nephew, and son. Forgot to bring watch.
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| Brooks Launch 1 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@7:04 w/ Iain & some of the cougs. Up to almost the mouth of the canyon via lover's lane, back on pretty side of river trail then back on lovers lane. Very enjoyable run!
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| Nike Pegasus 31 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
| 15m@6:10 on the Murdock canal trail w/ Iain, Rex, Rory, and steeplechase champ & olympian Josh McAdams.
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| Brooks Launch 1 Miles: 15.00 |
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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 |
| am. XC classic ski w/ my bro-in-law mark. ~5m total. I'm a total beginner but I did alot better this time than my first time (the last time I went) last year.
pm. 8m@7:11 in the rain/snow from my house up into the muddy/snowy hills. Lots of fun!
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| Nike Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 6.20 | 0.00 | 0.00 | 10.00 |
| 2.6m warmup @ 7:00
10x1k w/ 60 seconds rest. Indoor track @ BYU w/ John Coyle. We alternated taking the lead and also the direction we ran on the track. Ranged from 3:11 to 3:04 and averaged 3:08
1.2m cooldown @ 8:00
HIP FLEXORS ARE SOOOO SORE FROM XC SKIING!
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| Nike LunaRacer3 Blue/white Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2m@7:35 in the icy cold streets and murdock trail.
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| Nike Pegasus 31 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
| 8@7:16 around both golf courses and Edson Fichter nature area. Snowy and slick but lots of fun. Pocatello was beautiful today!
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| Nike Pegasus 31 Miles: 8.01 |
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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@6:56 w/ Elijah from the Armstrong's place on top of a hill. First mile dropped about 300' and was 8:45 but then we eased into 6:20's by the end. Cold run! The eyelashes froze.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| TM at Fitness Inc. in Pocatello. 2m WU @ 7:00 (1% incline)
6x 1 mile (1.5% incline) w/ 64s rest between (TM runs .2m w/o me on it) Splits: 5:27, 5:24, 5:21, 5:18, 5:15, 5:12. (avg 5:19.5)
2m CD @ 6:57
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| Nike LunaRacer3 Blue/white Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15m@7:08. Exploring the new bridge in town, Edson Ficther, AMI trail, etc. Pretty cold out still.
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| Nike Pegasus 31 Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| 5.03m@7:28 in the Highland area, including a loop around the new wellness complex. Lots of fresh and slick powder on the roads so I had to go pretty slow...plus I just wanted to go slow... don't judge.
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| Nike Pegasus 31 Miles: 5.03 |
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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 @ 6:37 in 0 degrees w/ Chio. Great time catching up. Almost didn't run today cuz my sore throat was so bad last night and this morning... but surprisingly it didn't bother me on the run.
2,500 miles for the year! Beat my goal by 500 miles. The goal was made to merely keep running throughout the year a decent amount, but training for a marathon caused me to easily surpass that.
~550 miles were under 6:00 (fast), and the rest were over (slow).
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| Nike Pegasus 31 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 149.35 | 28.20 | 0.00 | 0.00 | 177.55 |
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| Brooks Launch 1 Miles: 66.00 | Altra Superior 2.0 Blue/yellow Miles: 11.96 | Nike Zoom Streak LT Miles: 4.20 | Nike Pegasus 31 Miles: 69.39 | Nike LunaRacer3 Blue/white Miles: 20.00 |
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