| 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 | | 166.26 | 18.00 | 4.05 | 3.90 | 192.21 |
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| Nike Pegasus 31 Miles: 97.57 | Nike LunaRacer3 Blue/white Miles: 25.10 | Saucony Kinvara 3 Miles: 38.55 | Brooks Launch 1 Miles: 19.92 | Nike Zoom Streak LT Miles: 1.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.18 | 0.00 | 0.00 | 0.00 | 12.18 |
| 12.18@6:40 w/ Matt and Chio in Poky. Lots of hard packed snow... But that's what my runs have mostly been the last week. Fun time with those guys.
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| Nike Pegasus 31 Miles: 12.18 |
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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@6:49 up onto Murdock and back. Conditions are better than when I left but still plenty of slick spots. Lots of clear running though! Used my new headlamp that I got for Christmas for the first time and kept it on the first 8 miles till it was light enough out. Loved it! Excited for many more early morning runs this year.
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 3.00 | 1.00 | 10.40 |
| Continous 10.4m@ 6:27 avg:
3m WU @ 7:03, 3m threshold tempo in 15:45 (5:20, 5:19, 5:05), .5m jog, 400m-65, 400 jog, 400m-67, 400 jog, 400-65, 400 jog, 400-64, continue last 2.15m easy running.
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| Nike LunaRacer3 Blue/white Miles: 10.40 |
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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@6:59 in the am in the dark. Lindon heritage trail and murdock were quite slick for 4m of the run
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.60 | 5.00 |
| 5m in 31:00 (6:12) on the short (7 1/7 laps per mile) indoor BYU track cuz the annex was closed. Wanted to do a couple 4's and 2's but with the way things were set up I could only do 2's... so 5x200m in ~30s. ~1m in spikes
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| Nike Pegasus 31 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| 4.4m@7:13 at 5:30pm. ate a doughnut before heading out the door... might have sharted just a tiny bit.
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| Nike Pegasus 31 Miles: 4.40 |
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| | Race: |
BYU Cougar Collegiate Indoor Invitational (1 Miles) 00:04:26, Place overall: 8, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 1.30 | 5.00 |
| 3m WU w/ strides
1m race- 4:26.89. (Same time as last year to the tenth!) The whole pack went out screaming and I was almost last through .2m (5 lap/mile track) in 52 (4:20 pace)... last lap was 49 (4:05 pace)... So I think it's safe to say I had a couple 70+'s in there and ran it like a HS freshman. But I had fun and live another year w/ a sub 4:30 under my belt!
1m CD... hurry home to watch baby.
results-http://results.runnercard.com/Results/results.jsp?meetid=1000337
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| Nike Pegasus 31 Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.09 | 1.00 | 0.00 | 0.00 | 15.09 |
| 15.09m@6:24 mostly in Lindon neighborhoods, along Utah lake, and on the Lindon Heritage trail.
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| Nike Pegasus 31 Miles: 15.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm a lazy sack of bones... couldn't pull myself out of bed :(
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5m@6:34 w/ 8x100m strides in middle.
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| Saucony Kinvara 3 Miles: 8.50 |
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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 |
| 9m progression @ 6:11 (6:40, 6:38, 6:35, 6:26, 6:12, 5:59, 5:48, 5:45, 5:36)
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| Nike Pegasus 31 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 10.00 | 0.00 | 0.00 | 15.00 |
| 15m@5:49 Splits from 6:12-5:33.
Just finished reading Jack Daniels' Running Formula this week. My most recent race (4:26 mile last Saturday) gives me a VDOT of 68. Considering all my training and racing is at altitude, I don't feel a need to adjust it for training purposes. But also considering I didn't do any speedwork going into that and I ran with ridiculous splits, I decided to go off a VDOT of 69 for training. That also would make my marathon pace 5:32 (2:24:57 marathon)... which i think is what I will be aiming for at Utah Valley in June.
Anyways... all that to say that a 69 VDOT puts my easy miles at 6:06-6:55 and marathon pace at 5:32. since 34s separates 5:32 and 6:06, I say that if it's 5:49 or below (within 17s...closer to marathon than easy) then it's "marathon pace" mileage. So 10 of my miles were 5:49 or faster today.
Who all uses Jack Daniels' training plans for their marathon training? I'm trying to write a plan for myself or pick one of his, or even just do what I did last time.
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| Saucony Kinvara 3 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.03 | 0.00 | 0.00 | 0.00 | 13.03 |
| 13m@6:53. Lots of black ice. Pretty much ran in fear the whole way. Plenty of slips but no falls.
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| Nike Pegasus 31 Miles: 13.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.76 | 0.00 | 0.00 | 0.00 | 2.76 |
| 2.76@6:28... was gonna go more but I was just breathing all the car exhaust during rush hour and it was gross.
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| Brooks Launch 1 Miles: 2.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 1.05 | 0.00 | 15.05 |
| 15.05m@5:54 ending w/ some mid 5:40's and a 5:20.
I was a slacker this week. I need to get better at waking up for early morning runs since that's where I can fit them in now.
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| Saucony Kinvara 3 Miles: 15.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.07 | 0.00 | 0.00 | 0.00 | 12.07 |
| 12.07m@7:14 running mostly alongside the murdock in the snow cuz it was so dang slick out.
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| Nike Pegasus 31 Miles: 12.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
| 13.11m@6:32 w/ 8x150m strides during miles 3 and 4. Wanted to make a superloop but i realized it was gonna be far too long and I needed to get home. Want to make a good loop w/ the Vineyard connector...even though it reeks over that bridge.
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| Brooks Launch 1 Miles: 13.11 |
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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@6:30 on TM b4 work. Mostly kept it at 9mph but did a few pickups to practice fast TM running 400m@4:36 pace, 300m@4:30 pace, 2x200m@ 4:26, 4:20 pace. About 1-1 distance recovery running.
I wish there was a place to record Repetition training (can't be VO2 max training until you've been running 2+ minutes)... so I guess I'll just call it "easy"
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| Nike LunaRacer3 Blue/white Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
| 4.05m@7:22 easy in the morn w/ a few strides to finish.
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| Brooks Launch 1 Miles: 4.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 2m WU on TM @ 7:03 w/ strides.
1m time trial on TM (Runner's Corner contest)- 4:19. Tied for 1st w/ Travis Fuller, who ran it the day after me.
5m CD on TM @ 6:40
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| Nike Zoom Streak LT Miles: 1.30 | Nike LunaRacer3 Blue/white Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.57 | 0.00 | 0.00 | 0.00 | 11.57 |
| 4 miles w/ Jonesy (~7:30)on a hilly loop from the trail head, then switched into some Salomon Speedcross 3's to demo up Squaw peak and back. They were great in the snow, but man that was a tough run! Only fell once on the way down. Averaged 10:04 pace for the whole run... plenty of hiking on the way up.
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| Nike Pegasus 31 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 166.26 | 18.00 | 4.05 | 3.90 | 192.21 |
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| Nike Pegasus 31 Miles: 97.57 | Nike LunaRacer3 Blue/white Miles: 25.10 | Saucony Kinvara 3 Miles: 38.55 | Brooks Launch 1 Miles: 19.92 | Nike Zoom Streak LT Miles: 1.30 |
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