| 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 | | 35.50 | 10.00 | 0.00 | 0.00 | 45.50 |
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| Nike Pegasus 31 Miles: 25.10 | Nike Lunaracer 3 Blue/green Miles: 6.40 | Saucony Kinvara 3 Miles: 8.05 | Nike Zoom Streak LT Miles: 4.50 | Brooks Launch 1 Miles: 1.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| a.m. 8m@6:20. Up 2000 N (big hill) and back down as part of it. Figured I could go a little faster since my mileage will be lower this week. Legs aren't totally recovered from last week but I think I should be ready for another workout tomorrow.
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| Nike Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| p.m. 1.9m WU @ 6:45
6m PMP/Tempo @ 5:20 (32:01)... 5:18, 5:20, 5:22, 5:22, 5:22, 5:15
2.1m CD @ 7:38
It was 85 degrees out there today and I definitely felt that. I've also had some diarrhea yesterday and today (TMI?). First mile felt pretty easy but after that the pace didn't feel quite as automatic as I would have liked. I had to be tough the last mile and decided to do 6 instead of 7... almost decided to stop at 5, but I thought one last "tough" effort would be better for keeping me mentally sharp. It still wasn't a "big" workout and I am cutting back on the mileage this week, so I'm not concerned at all about it being too much to close. Had Ryan Waite hold my bottle out for me at the 3m 180 degree turn around. I took my power gel and downed some water. I still don't feel very efficient at coordinating that with breathing. The nice thing is that you don't breathe very hard when running downhill, so it should be easier on race day. It truly is pretty easy from here on out... just a little sharpening speedy 800m repeats on Thursday and a moderate 10-11 on Saturday.
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| Nike Lunaracer 3 Blue/green Miles: 6.40 | Nike Pegasus 31 Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| 8.05m@6:59 early. MCT via LHT
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| Saucony Kinvara 3 Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| p.m. 3.75m WU @ 7:04
Fartlek 6x800m w/ 400 jog between each (~2 min) no stops. (2:25, 2:25, 2:25, 2:25, 2:24, 2:17)
2m CD @ 7:46 in grass
Warmed up at Timp HS but then realized a football game was going on at the track... so I hopped in the car and went to Orem Jr High... possibly the most ghetto track in utah county... I felt like I was back in Pocatello, except for that it was heavily occupied by middle-aged women getting their nightly walks in. About 80% of them had good track etiquette but there were a couple ladies walking dogs in lane 1 that couldn't seem to figure it out.
Decided to run slower 800's and do more of fartlek (2 min jog) instead of inverval (3 min rest) cuz sub 2:20 just seemed faster than I felt like moving tonight.
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| Nike Zoom Streak LT Miles: 4.50 | Nike Pegasus 31 Miles: 5.50 |
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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 |
| a.m. 8m@7:03 up lovers lane and back from BYU w/ Coyle, Doc, and Erik. 4 on dirt
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| Nike Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.45 | 0.00 | 0.00 | 0.00 | 1.45 |
| Got food poisoning from Costa Vida Friday night. (At least I hope it was just food poisoning or some other 24 hr bug). Had a horrible night, waking up with cramping legs and emergency bathroom events... My wife was out of town and got back late Saturday afternoon. That gave me time to rehydrate the best I could and attempt a run around 7pm.
1m- 8:22...hard to get moving...felt nauseated. Walked back to the car, discretely peed in the grass, and attempted a little more around the asphalt track by the Murdock... .45m @ 8:00 pace was about all I could handle. My legs liked the feeling of moving but I just wanted to barf the whole way.
It's now Sunday night and I've felt pretty good today! Instead of 8 tomorrow I'll probably go 10 to not feel overly tapered. I'm confident I'll still feel 100% on race morning and be ready for the same performance.
So I'm wanting to go out the first 1/2 in 1:11:30... Who is with me? Is that too slow for you, Fritz? I'm thinking it's conservative enough that I wouldnt ruin a sub 2:21 chance, but it's fast enough that if I'm feeling great I can still turn the burners on the last half for a 1:08:30 and sub 2:20.
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| Brooks Launch 1 Miles: 1.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.50 | 10.00 | 0.00 | 0.00 | 45.50 |
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| Nike Pegasus 31 Miles: 25.10 | Nike Lunaracer 3 Blue/green Miles: 6.40 | Saucony Kinvara 3 Miles: 8.05 | Nike Zoom Streak LT Miles: 4.50 | Brooks Launch 1 Miles: 1.45 |
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