| 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 | | 229.09 | 7.00 | 6.00 | 4.00 | 246.09 |
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| Saucony Triumph ISO 2 Miles: 20.00 | Hoka One One Clifton 2 Miles: 109.54 | Altra Torin 2.0 Miles: 85.76 | Altra Superior 2.0 Blue/yellow Miles: 16.17 | Hoka One One Tracer Miles: 14.62 |
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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@7:19 w/ Adam through neighborhoods near the church. Fun rollers.
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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 | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| 13.3m@6:33 mostly on the Murdock after driving 10 hours yesterday, getting here at 1am, and sleeping in. Left achilles has been bugging for a few days now. Gotta be careful I don't go from 0mpw straight up to 60 too fast! I'll probably have to be a little more careful next week.
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| Hoka One One Clifton 2 Miles: 13.30 |
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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 |
| 5k@6:47 pace through old neighborhood.
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| Hoka One One Clifton 2 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.04 | 0.00 | 0.00 | 0.00 | 3.04 |
| 3m@7:14 through old neighborhood
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| Hoka One One Clifton 2 Miles: 3.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.44 | 0.00 | 0.00 | 0.00 | 5.44 |
| 5.4m@7:08 catching up with B-Dase from RC on Carterville/PRT
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| Altra Torin 2.0 Miles: 5.44 |
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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 |
| 6m@6:59 on TM next to Dallin on his bike.
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| Altra Torin 2.0 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.14 | 0.00 | 0.00 | 0.00 | 9.14 |
| 9m@7:09 on the old neighborhood LHT/MCT loop.
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| Hoka One One Clifton 2 Miles: 9.14 |
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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@7:09 up Provo River canyon and back w/ Mark
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| Hoka One One Clifton 2 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@6:42 on the Murdock with Jonesy this morning. Good time catching up!
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| Altra Torin 2.0 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 2.00 | 0.00 | 0.00 | 12.02 |
| 12@6:16.... a couple 5:47's in there... can't help but run fast when I'm with Chio!
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| Hoka One One Clifton 2 Miles: 12.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
| 11@6:37 w/ Dylan Marx... one extended bathroom/chit chat stop at Pocatello Running Company about 7 miles in.
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| Hoka One One Clifton 2 Miles: 11.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.12 | 0.00 | 0.00 | 0.00 | 10.12 |
| 10@6:56 early with Chio on his birthday! Fresh couple inches of snow kept us on the cemetery loops for the majority of the run.
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| Altra Torin 2.0 Miles: 10.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2m@6:57 mostly around Edson fichter. On pickup to HMP of about half mile for kicks. Wet, windy winter snow storm with mostly slick paths.
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| Altra Torin 2.0 Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 3.00 | 0.00 | 15.00 |
| 15m@6:26 on TM at Gold's Gym in Pocatello.
Breakdown: 5m WU in 33:00. 3m Tempo @ 5:30. 7m CD in 47:00
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| Altra Torin 2.0 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10m @ 6:22 on TM at Gold's Gym in Pocatello
Progression run starting at 8.5 mph and progressing .1mph every half mile, ending at 10.4mph. First mile: 7:00, Last mile: 5:47.
Hip stretching and foam rolling over calves, HS, quads, ITB, glutes.
Front plank 2x1', Side plank push-ups 3x10 R&L, SB Triple threat 2x10.
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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 | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| 10m@7:15 on frosty slick roads in the bitter cold with Chio around the Wellness Complex/Armory loop in Pocatello.
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| Altra Superior 2.0 Blue/yellow Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 10m@6:47 TM Fartlek workout at Gold's.
45' EZ... progressing from 8mph to 8.6mph, avg 7:15 pace. 5x (2' on, 1' off). On@12mph, off@8mph. 8' EZ to cool down and reach 10.
Front plank: 3x1'. SB triple threat 2x10. TRX rows and push ups: 3x10 each. Multifidus press: 3x10, R/L.
Calf and hip stretching, foam roll throughout LE.
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| Altra Torin 2.0 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.06 | 0.00 | 0.00 | 0.00 | 6.06 |
| 6m@8:25 early on the Bonneville Shoreline Trail from the Orem trail head/staircase with Mark. Headlamp the first couple miles. No snow, but the dirt was frozen solid! Little loop up into what I believe is "hidden grove", but I'm not sure if that's the same as the little loop we did. Fun time w/ family and back in the mountains!
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| Altra Superior 2.0 Blue/yellow Miles: 6.06 |
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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 |
| 8m@7:46 up the BST/staircase/firebreak road, down dragons back ridge, back on pipeline trail and up on some challenging single-track climbing to the firebreak road to finish. With Mark (bro-in-law) again. Very muddy up high, not so bad lower down. Morning would have been better.
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| Hoka One One Clifton 2 Miles: 8.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 2.00 | 10.25 |
| Moneghetti Fartlek on slushy, slick hills... effort felt right but it was frustrating not being able to hit the paces in the given conditions. Splits on GARMIN/ strava.
Front plank 2x1'. SL hip abd 2x15 R/L. SL hip bridges 2x10 R/L. Foam roll BL LE's.
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| Hoka One One Clifton 2 Miles: 10.25 |
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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@6:27 on TM at Gold's Gym. Crazy storm the last couple days in Pocatello and there is WAY too much snow outside!
2x1' front plank. 2x10 R/L side planks. 2x10 bridge & curl on SB. 3x8 R/L Runners touch. 2x10 light KB SL RDL's. Teaching dad good form for seated lat pull downs, multifidus press, TRX rows/push-ups.
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| Altra Torin 2.0 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.03 | 0.00 | 0.00 | 0.00 | 12.03 |
| 12m@6:46 w/ Chio early in the wind from his house out into Chubbuck and back. It's been fun running with Chio while I've been in town!
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| Hoka One One Clifton 2 Miles: 12.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 3.00 | 0.00 | 12.00 |
| Treadmill workout at Gold's in Poky just before making the long drive back to WA.
3m WU@6:58. 7m tempo@5:36 avg (5:39, 5:39, 5:39, 5:39, 5:33, 5:31, 5:31). 2m CD @ 6:58. 12 total @ 6:12.
Front planks 2x1'. Stretching and foam rolling.
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| Altra Torin 2.0 Miles: 12.00 |
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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 |
| a.m. 4.4m@7:18 w/ Dallin on the bike pulling Dylan in the trailer. Poor little guy fell asleep 2 miles in and was doing the headbob till we got back.
p.m. 5.6m@6:40 on TM at Gold's.
2x8 SL RDL's R/L w/ 8kg. 2x12 RDL's w/ medium sandbag. 2x10 R/L side plank pushups w/ knee drive on BOSU. 2x1' front planks. 3x10 RR Cars. Foam roll throughout LE's.
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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 | | 9.64 | 0.00 | 0.00 | 0.00 | 9.64 |
| 9.6m@6:59 from Gold's in Kennewick down to the river for a bridges loop (blue and cable).
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| Hoka One One Clifton 2 Miles: 9.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.62 | 0.00 | 0.00 | 0.00 | 14.62 |
| 14.6m@7:12 along the Richland Riverfront out and back from Columbia point park to the submarine and back w/ Adam and my brother Dallin on his bike.
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| Hoka One One Tracer Miles: 14.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 229.09 | 7.00 | 6.00 | 4.00 | 246.09 |
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| Saucony Triumph ISO 2 Miles: 20.00 | Hoka One One Clifton 2 Miles: 109.54 | Altra Torin 2.0 Miles: 85.76 | Altra Superior 2.0 Blue/yellow Miles: 16.17 | Hoka One One Tracer Miles: 14.62 |
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