| 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 | | 57.75 | 22.25 | 0.00 | 0.00 | 80.00 |
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| Nike Pegasus 31 Miles: 57.50 | Saucony Kinvara 3 Miles: 4.90 | Nike Lunaracer 3 Blue/green Miles: 7.10 | Nike Zoom Streak LT Miles: 3.50 | Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| a.m. 10m@6:21 on the south provo dirt highway/provo airport dirt road w/ Iain, G-man, and Witt. Poured rain the entire way and we swerved in and out of puddles. It was pretty fun actually! 174 SPM, 157 HR. Good start to the week.
p.m. 6m@7:06 w/ Dallin. 4m of it was in soggy grass. 169 SPM, 139 HR
5 minute core workout
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| Nike Pegasus 31 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
| a.m. 2.5 warmup @7:18 including 1 stride
7 mile PMP @ 5:22 (5:19-5:25). Cadence- 184 SPM.
2.5 cooldown @ 7:38
Started at 9:45 so it was already about 70 degrees and slightly windy. Ran alone. Good, controlled effort.
p.m. 3m @ 7:33 (2 in uneven, thick grass). 90 degrees out and i was a bit dehydarted. Felt close to passing out by the end. Tingling extremeties and tongue. I need to be a bit more careful with when I run and hydration. 159 SPM
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| Saucony Kinvara 3 Miles: 4.90 | Nike Lunaracer 3 Blue/green Miles: 7.10 | Nike Pegasus 31 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.25 | 0.00 | 0.00 | 10.00 |
| 10m @ 6:36 including 4x100m grass strides. Out and back up canyon via lover's lane w/ the BYU guys. HR 149, 172 SPM.
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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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 3.15m warmup @7:13
3x1600m w/ 3:43 avg rest including 1 lap slow jog. Splits: 4:42.4, 4:42.1, 4:37.6. (4:40.7 average)
5.35m cooldown @ 7:37
5 minutes core
Ran w/ Witt, Ward, Gardner, and Waite. The first 3 were well ahead but Waite helped me with pacing by doing the first 800 and last 400 of each interval with me.
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| Nike Zoom Streak LT Miles: 3.50 | Nike Pegasus 31 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7m@7:16 from trailhead above orem cemetery up to firebreak road out an back. Misty morning run. First mile was just over 9 minutes so the rest averaged out at about 7:00/mile. Easy, enjoyable trail run. Saw coach Eyestone up there.
~30 miles this week have been on dirt trail, grass, or turf! If I can do that every week I think it'll help keep me healthy as I keep increasing the mileage.
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| Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 12.00 | 0.00 | 0.00 | 20.00 |
| 20m@5:58 177 SPM. Ran on the Murdock Canal Trail w/ Mike Nelson, Matt Poulsen, Trevor Baker, and Ryan Waite. (Trevor and Ryan went a little less) Solid way to end my first 80 mile week since March of 2014! Only my 2nd 20 miler ever, and at a faster clip. The training is coming together well and I'm excited about it!
6:20, 5:57, 5:54, 5:57, 5:57, 5:56, 5:59, 6:06, 6:05, 6:04, 6:00, 6:05, 6:03, 6:01, 5:50, 5:48, 5:55, 5:47, 5:49, 5:42
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| Nike Pegasus 31 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.75 | 22.25 | 0.00 | 0.00 | 80.00 |
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| Nike Pegasus 31 Miles: 57.50 | Saucony Kinvara 3 Miles: 4.90 | Nike Lunaracer 3 Blue/green Miles: 7.10 | Nike Zoom Streak LT Miles: 3.50 | Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 7.00 |
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