| 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 | | 136.93 | 8.00 | 0.00 | 0.00 | 144.93 |
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| Saucony Kinvara 3 Miles: 50.75 | Altra Superior 2.0 Blue/yellow Miles: 64.80 | Nike Pegasus 31 Miles: 3.10 | Brooks Launch 1 Miles: 25.53 |
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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 |
| 20 minutes stationary bike- 6 miles
Resistance Training: squats 3x10 (45#,65#,65#)
BL single-leg RDL's 1x8,1x6 (12.5#, 10#)
BL Step ups 2x10 body weight
Pullups-6
Dips- 6
BL sidelying hip abduction 2x10
Leg lifts- 10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5m@6:55. 7 on grass loops at Kiwannis while BYU did 3x2 mile repeats, .5m on TM for KT tape research study.
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| Saucony Kinvara 3 Miles: 7.50 |
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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@8:05 BST-Dry Canyon-Trail 51 Loop.
Nike Oregon Project Stability Routine- http://www.therapeuticassociates.com/sports-medicine/stability-routine/
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| Altra Superior 2.0 Blue/yellow Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| 8.15m@7:39 on BST, etc.
NOP stability routine
3x400m @ 7:00 pace with Jill. Dylan loved playing in the grass while mom and dad ran a lap at a time...until the 3rd lap. He was so upset that I had to stay and comfort him while Jill did the 4th one alone. I don't think we'll be doing that again... we need to fix the flats on the jogger stroller!
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| Altra Superior 2.0 Blue/yellow Miles: 8.15 |
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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 |
| NOP stability routine
Resting toe from running 1 more day.
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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 |
| night run- 3.1m@6:58 around the neighborhood. The toe was getting a little uncomfortable the last mile and there was some blood through the band aid and onto the sock at the end, but I think with some more bandaging it's fine for running now. No more big toe nails!
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| Nike Pegasus 31 Miles: 3.10 |
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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@6:58 at Deer Creek Reservoir w/ Gman & Rex. Chilly morning but it felt great and it was nice running with those guys again. The toe gave me no problems. My shoes today had a more roomy toebox and that helped.
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| Altra Superior 2.0 Blue/yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13m@6:21 on the murdock w/ Iain and Rex. Way overdressed and felt like crap cuz I was too warm, but it was nice being out there still.
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| Brooks Launch 1 Miles: 13.00 |
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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@6:24 up the canyon and back from BYU w/ Iain. Snowy, wet, and cold... yet enjoyable.
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| Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
| 3m on TM during lunch break@6:00 (6:25, 5:59, 5:36)
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| Saucony Kinvara 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.53 | 0.00 | 0.00 | 0.00 | 6.53 |
| 6.53m@6:43 looking for a new loop but it didn't really workout. Didn't wear gloves and the hands got cold so I headed in early.
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| Brooks Launch 1 Miles: 6.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.32 | 0.00 | 0.00 | 0.00 | 3.32 |
| 3.32@7:35 on BST from Slate canyon to a little past Y trail head and back... As it was getting dark after school. Pretty dang dark when I was done. Made me think I should get a headlamp to be able to fit more running it when it's dark. Anybody have suggestions for a good, yet economical route to go for head lamps? It's gotta be comfy enough...
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| Altra Superior 2.0 Blue/yellow Miles: 3.32 |
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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 |
| 12.03m@7:33 on the trails today. Did some exploring and found some places NOT to go. When I got the rock pile, I decided to go right on the Great Western Trail...MISTAKE! I quickly lost all the elevation I had just worked so hard to gain and it was so rocky and uneven that it was slower than most climbs. It dumped me off on the firebreak road where I saw a group of 3 runners and a dog. I stopped and chatted and then continued on till I saw a trail going off the side of the firebreak road. That led me to "Down Dragon's Back" or whatever strava called it... that was crazy. Then running up the Provo River Pkwy Climb was brutal. I went as slow as possible cuz I wanted to do it without walking or stopping and I ended up with the CR. Yipee! 5:12 for .4m climb (13:00 pace) @ 20% grade... 422 feet. To you avid trail runners maybe that is NBD, but that was dang steep for me! Then I continued back towards home base via the firebreak and added on some on the BST to get to 12. I saw the group of 3 runners and dog completing their Trail 51 loop and ran it in with them. Fun morning but next time I won't go right at the rockpile :) 2 or 3 stops total.
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| Altra Superior 2.0 Blue/yellow Miles: 12.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25m@6:26 in SW provo w/ Iain before 9am class.
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| Saucony Kinvara 3 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| lunchtime treadmill run at school 6m@6:40... beginning at 7:25 and progressing to 5:58.
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| Brooks Launch 1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| POCATELLO: 20 miles in the mountains @ 7:38. City Creek, over the top, up cusick creek and back, over to Sterling Justice overlook and back, down cusick creek, and more fun in City creek. Intended to run 10 miles but I got lost and then found some cool stuff and kept running. I loved it! 3,000 ft vert. Some tricky sections with ice and snow but mostly it was pretty good!
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| Altra Superior 2.0 Blue/yellow Miles: 20.00 |
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| | Race: |
Pocatello Turkey Trot (3.107 Miles) 00:20:03, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 1.00 | 0.00 | 0.00 | 4.10 |
| .92m warmup. 3.18m@6:18 (5:59, 6:31, 6:25, 6:12 pace. First mile all slick road. After first mile it was all 6'' fresh powder. Went the wrong way once but not by too far. Fell on the last turn in soft snow. Lots of fun!
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| Altra Superior 2.0 Blue/yellow Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5m@6:55 around highland area... Lots of bad footing- ice and snow. But it felt good to get outside after a long day inside. Everybody's got the stomach flu but me. Good thing I got my flu shot this year.
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| Saucony Kinvara 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| Used a guest pass from about a decade ago to Fitness Inc. in Pocatello cuz the roads are just too icy for the kind of run I wanted. Hopped on a treamill and did a 10 mile progression, hopped off for 2 minutes for water and a pee break, then did 5 more easy miles at 7:00.
TM progression: 6:50, 6:30, 6:10, 6:00, 6:00, 5:50, 5:40, 5:30, 5:10
overall run: 15m@6:20
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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 | | 136.93 | 8.00 | 0.00 | 0.00 | 144.93 |
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| Saucony Kinvara 3 Miles: 50.75 | Altra Superior 2.0 Blue/yellow Miles: 64.80 | Nike Pegasus 31 Miles: 3.10 | Brooks Launch 1 Miles: 25.53 |
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