| 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 | | 49.43 | 1.00 | 0.00 | 4.00 | 54.43 |
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| Hoka One One Clifton 2 Miles: 28.26 | Altra Superior 2.0 Blue/yellow Miles: 16.17 | Altra Torin 2.0 Miles: 10.00 |
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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 | | 49.43 | 1.00 | 0.00 | 4.00 | 54.43 |
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| Hoka One One Clifton 2 Miles: 28.26 | Altra Superior 2.0 Blue/yellow Miles: 16.17 | Altra Torin 2.0 Miles: 10.00 |
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