| 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 | | 58.50 | 22.00 | 0.00 | 0.00 | 80.50 |
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| Nike Pegasus 31 Miles: 30.75 | Nike Lunaracer 3 Blue/green Miles: 12.25 | Brooks Launch 1 Miles: 28.75 | Nike Zoom Streak LT Miles: 3.75 | Saucony Kinvara 3 Miles: 5.00 |
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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@7:15 at Deer Creek Reservoir on rolling dirt and gravel hills. Very relaxed. Listened to my ipod shuffle for the first time in a very long time. The quads are sore from the fast downhill Saturday run, so it was nice to take it easy today.
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| Nike Pegasus 31 Miles: 12.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 10.00 | 0.00 | 0.00 | 20.80 |
| a.m. 2.5m WU @ 7:16 including 1 stride
5x2 mile w/ 3:04 avg rest. 10:26 (5:09, 5:17) 10:28 (5:13, 5:15) 10:25 (5:07, 5:18) 10:27 (5:13, 5:14) 10:13 (5:09, 5:04) 10:24 average
2.1m CD @ 8:07
In the rain w/ Rex Shields and John Coyle. Having those guys there helped so much! Rex finished about 5 seconds ahead of me on average and John ran with us on the middle 3. I'm pumped about this workout! Especially considering my legs are still heavy from Saturday. I'm really getting excited (and nervous) about Saint George!
p.m. 6.2m @ 7:29 (5 in grass on hills at Kiwannis park) Watched the BYU guys do 3x2 mile in the sloppy, muddy grass. They looked great!
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| Nike Lunaracer 3 Blue/green Miles: 12.25 | Nike Pegasus 31 Miles: 8.55 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10m@7:29 on the murdock early. Needed a slow day... the legs are heavy and tired. Left PFJ pain a little bit again this morning... not too worried about it though
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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 | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| a.m. 4.25 warmup @ 7:23 w/ 2 strides (4 in grass)
3x1600m w/ 4:30 avg rest including 400m jog (4:44, 4:44, 4:36)
1m CD @ 8:02.
Ran w/ Ward, G-man, and Rex. Those 3 did a quick 8m before so they were fatigue repeats. Ward and Gman finished ~10s ahead each repeat. I led Rex since I was fresh. Felt pretty easy. Recovered well from Tuesday after yesterday's easy run.
p.m. .25m in biomechanics lab at BYU for KT tape study.
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| Nike Zoom Streak LT Miles: 3.75 | Saucony Kinvara 3 Miles: 5.00 | Brooks Launch 1 Miles: 0.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2m@6:44 down along Utah lake and back up. I love Fridays' cuz I get to sleep in and run when the sun is up :)
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| Nike Pegasus 31 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 9.00 | 0.00 | 0.00 | 18.50 |
| 18m@6:01 then .5m CD@8:25 barefoot in grass
9m up the canyon avg 6:29 (first mile 7:20)
5m down the canyon@5:16, then continued the last 4m@ 5:55.
Last long run! Felt great and we had a good group w/ Mike, Scott, Brandon, Matt, etc. Mike, Scott, and I ran together and the others had variations of the workout. It was a nice chilly morning!
21m on dirt/grass this week.
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| Brooks Launch 1 Miles: 18.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.50 | 22.00 | 0.00 | 0.00 | 80.50 |
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| Nike Pegasus 31 Miles: 30.75 | Nike Lunaracer 3 Blue/green Miles: 12.25 | Brooks Launch 1 Miles: 28.75 | Nike Zoom Streak LT Miles: 3.75 | Saucony Kinvara 3 Miles: 5.00 |
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