| 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 | | 43.50 | 10.00 | 0.00 | 0.00 | 53.50 |
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| Saucony Kinvara 3 Miles: 22.25 | Mizuno Wave Rider 17 Miles: 26.00 | Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 2m warmup @7:02
6x1600m repeats w/ 400m jog rest in between ~2:00 at Highland high school track. [5:14, 5:14, 5:10, 5:09, 4:59, 4:58] avg 5:07
1.8m cooldown @ 7:43 (uphill back to house)
Great way to start the week! I copied this workout from mike nelson cuz I saw he did it last week and it looked like fun. Only bad thing about this workout is that when i was pushing the split button on my garmin finishing the first interval, the strap broke! So I ran the next 8 miles holding it in my palm. Still need to figure out how to reattach it, but I'm pretty sure it's not broken. It's my trusty old Garmin Forerunner 405 that I bought at Costco in 2010.
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| Saucony Kinvara 3 Miles: 11.00 |
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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@7:09 straight down Satterfield, then up Pocatello Creek Road. Out n Back. Started at 5:40 a.m... this week will have to be early as my clinical rotations start earlier this week. I hope I can keep waking up this early for the week!
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| Mizuno Wave Rider 17 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25m@ 6:45. From my in-laws out to Edson Fitch and around the nature area, loop around Ross Park, big, hilly loop up Johnny Creek. Last mile in the pouring rain. I was gonna do a tempo but when I started after 3 miles in, the wind was horrendous! I couldn't believe how bad it was... and after a miserable 1/4 mile I quit the tempo and just went back to an easy run.
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| Saucony Kinvara 3 Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25m@7:34 up city creek and such with my bro-in-law, Mark.
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| Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| 16m@6:25. 8m out and back. 1st 2 downhill, next 6 up up up and up pocatello creek road, then on moonlite or something up to some ranch. Averaged 6:42 the first 8 miles and that really tired me out good with all that uphill. I then attempted a 6 mile downhill tempo, but only got 4 before I had to stop. Averaged 5:18 pace. I think 6 would have been no problem if I didn't go so hard on the way up. The next 2 miles I trotted to a park and took a 5 minute break to guzzle down as much water as I could fit in my belly. At this point it was really hot outside and I new I was very dehydrated from not drinking enough yesterday or this morning before the run. Then I had a hellish 2 miles up Satterfield to finish the run. What a horrible day. I still have only been able to get 2 squirts of pee out 2 hours later and there was blood in my urine. I'm excited to get back to Utah and do my long runs on the flat, nice, paved trails with good company. From now on I'm commiting to go into these runs properly hydrated and start sooner than 9 am.
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| Mizuno Wave Rider 17 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.50 | 10.00 | 0.00 | 0.00 | 53.50 |
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| Saucony Kinvara 3 Miles: 22.25 | Mizuno Wave Rider 17 Miles: 26.00 | Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 5.25 |
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