| Location: Dog Town KC,MO,America Member Since: Sep 24, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 21:15 Hrs on 09 (188 miles) RAGNAR Relay. 7th over all 3rd in Division
PR'S.....
MARATHON:
2010 ST. GEORGE MARATHON: 2:52.42
64th overall 1st in 15-18 age division, winner of the silver shoe award.
Half Marathon:
2010 St. George Half Marathon: (10) 1:20 ish... not offical time.
10 K:
Wasatch Wellness run (13) 34:39
5 K:
15:50 Snow Canyon XC Invite (08)
HS CROSS COUNTRY:
19th in state Cross Country (08) 16:32
2nd Varsity region XC (08)
REGION CHAMPS 07 XC
REGION CHAMPS 08 XC
REGION CHAMPS 09 XC
TRACK:
3200: 9:52.1 BYU Invite (09)
1600: 4:29 State (10)
800: 2:01 Region (10)
400: :51 (split) PV Invite (10)
Runner up region champ in the 1600 Region (09)
Runner up region champ in the 1600 and 800 (10)
REGION 3200 CHAMP (10)
9th 1600 STATE (09)
11th 3200 STATE (09)
REGION CHAMPS 08 TRACK
REGION CHAMPS 10 TRACK Short-Term Running Goals: Sub 2:40 2017 Twin Cities Marathon
Get into some Half's and hit sub 1:15
Run Every Day!
Long-Term Running Goals: Love running always. Be grateful for the gift God has given me to run. Olympic qualify in something...... Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 199.50 | 17.10 | 12.00 | 17.00 | 0.00 | 245.60 |
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| Gel Kayano 15 Miles: 125.50 | 5 Finger KSO Miles: 19.50 | Gel 2140's (Blue) Miles: 4.00 | Saucony Guide2 Miles: 1.00 | Brooks GTS 10 Miles: 81.10 | Nike Zoom Victory Spike Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM: Headed out later in the day with trev and just ran out toward the feilds park. We ran to the bridge and then flipped it back. Great run, lungs started to burn half way through, but when we turned around the wind wasnt in my face any more, so it felt much better. |
| Gel Kayano 15 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM: Headed out with coach, logan, steve, trev, and james on the trails in arizona. I dont know if they have a name for this run, but it could be the silo run. I dont know, its up to them. I had a great time! I had some stomach issues around mile 11 but just chilled it in the back and had fun talking to my self and looking at all the nice sage brush :p WOO TOTALLY PRED BY LIKE 10 MILES THIS WEEK! ( Thank goodness its over . . . . for now. )
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| Gel Kayano 15 Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Ran over to the high school and around the neighborhood with my brother. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| AM: Warmed up and headed over for the first set of old man hills! :) Great work out, shins started hurting at 4, but i pushed as hard as i could and finished with my head held high! |
| Gel Kayano 15 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM: Park Way 8- Ran with the boys and ruth today out on the parkway. With the new pavement they put in, its dropped in the coolness scale! :( |
| Gel Kayano 15 Miles: 8.00 | 5 Finger KSO Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: Tunnel 5.5 with the boys. I now know why coach hates this run, . . . it sucks. There is water all over and mud and its just a mess!!! Did my first day of acceleration today. Im really looking forward to it. Should do some great things with my overall power and will power in a race. And as far as getting the times down, thats up to Dave Holts work outs and me. |
| Gel Kayano 15 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM: Albino 8- Today we headed out on the albino run. Felt pretty good. Legs are hammered from the tests last night, but it felt good to run on them. After we lifted and did mile of bare foot striders. |
| Gel Kayano 15 Miles: 8.00 | 5 Finger KSO Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Molleys Nipple- Got up early and headed over with the team to do the nipple. It was pretty cold, but once i got warmed up it felt good. We got on top of the nipple, licked it, and headed back to end a great run. :) |
| Gel Kayano 15 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 2.50 | 0.00 | 12.00 |
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AM: Accleration3- We just did some short stuff on the tredmill, and our polyometrics. Nothing to big yet. PM: 4X 1000's today. 1- 3:11- First one is always fun. 2- 3:11- Started getting into it, shin splints are starting to burn 3- 3:11- Shins are on fire, but not as bad as last week, finished strong. 4- 3:11- Finished strong with trev for a nice work out. Cooled 4 out to starbucks and back.
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| Gel 2140's (Blue) Miles: 3.00 | Gel Kayano 15 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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PM: Trail 8- Easy trial run with the boys, with barefoots and lifting |
| Gel Kayano 15 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: 1 mile warm up, then jumping drils at accelration.
PM: High Way to Hell 12 (Dam Road)- Out on the dam road today with coach kimz and ryan. Had just a fun run together, talking and just messing around. Good run. I can feel the speed comming >:) |
| Saucony Guide2 Miles: 1.00 | Gel Kayano 15 Miles: 12.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: Green Springs 6- Just and easy run with the boys in green springs. |
| Brooks GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| AM: Acceleration stuff, hill work outs. PM: Trial 9- 9 Out on the trail. Good feeling in the legs, little tired but no other major problems |
| Gel Kayano 15 Miles: 9.00 | Brooks GTS 10 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 1.50 | 0.00 | 3.50 |
| AM: Got up this morning and headed over to warm up for the mile. Had high hopes going into the race to do what ever was there, weather it be 5 min mile or 4. I was just going to run and enjoy the workout. So i ran the mile and did a lot better than i thought. 4:43, on an unfamilar track, early in the season, and 12 miles + speed the day before. Not bad in my mind. Then the 800 came and things just got better, i had a much better kick than in the mile and i pr ed with a 2:07. Over all good things comming from this meet. |
| Nike Zoom Victory Spike Miles: 1.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| AM: Went to acceleration this morning, did my warm up, then we started with plyometrics. After that we did some track work. i did 1 3 min at 6min pace, then 4 8% grades at little under 6 pace, then 30 sec 4:40 pace sprints/not really, just pick up kinda stuff. But it was actually making me feel like i was getting a work out this time. |
| Brooks GTS 10 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 9.00 | 0.00 | 0.00 | 10.50 |
| PM: Mish work out today. We did it at 5:55 pace and 6:25 pace. Felt way good to get the legs pumping again. Then we did a 400 sprint at the end with trev and i at about a 1:05. Then we lifted and did barefoots |
| Brooks GTS 10 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Plyometrics day today. We warmed up then put on suits that hooked us to the floor with elastic bands and did dot drills. This totally kicked my butt! im so sore! Definatly ice bathing today. PM:Coreys House 8- This afternoon was a cool looking one. Dark ominous clouds out, but still vairly bright, kinda a cool feel to the run. We just headed out to coreys then back to the school. This time instead of going straight back to the school we jumped into sand burgs pond!! Mutha was that cold! ha but made the run that much better.
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| Gel 2140's (Blue) Miles: 1.00 | Gel Kayano 15 Miles: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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PM: RAIN RUN!!!! It was awesome we went out shnob kibe and totally tore it up in the mud and rain. Great run!!! Loads of fun.
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| Brooks GTS 10 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: Todays work out wasnt to bad, its the plyo metric jumps that get me. PM: Fire House trail 8- Ran with coach kimz ryan and corey today out in the desert since the sand is all compact down. Makes it really nice to run on. No complaints today. . . . |
| Gel Kayano 15 Miles: 8.50 | 5 Finger KSO Miles: 4.00 |
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| | Race: |
Painters Half Marathon (13.1 Miles) 00:00:00, Place overall: 15, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 13.10 | 0.00 | 0.00 | 0.00 | 15.60 |
| AM: Woke up this morning and headed over to the trail. Met up with kimz and we warmed up for a while then we got started with the race. It was soooo much fun! We just ran at a decent pace around 6:10 and had a great time. Just talked about everything and enjoyed a great race. I didnt really start to hurt clear till we were about 2 miles from being done, thats when i started to hurt, but it was no big deal. :) Great race |
| Brooks GTS 10 Miles: 15.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 3.50 | 0.00 | 12.50 |
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AM: Work out today included 5 min warm then 3 min at 7 min pace, then 4X1 min at 5:30 pace, then some 30 seconders at 5 min pace. Plus plyo jumps. We went up in plyo jump weight, and its hard! But its all worth it! PM: Ryan Trail 8- Ran out on ryans trail today with ryan corey and trev. We just chilled and talked. It sucked! i was so tired from the half this last weekend! But its over now, and i feel much better.
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| 5 Finger KSO Miles: 3.50 | Brooks GTS 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 2.50 | 0.00 | 9.00 |
| PM: 10X 400 old mans today! 1-1:14 2-1:14 3-1:13 4-1:12 5-1:11 6-1:14 7-1:13 8-1:14 9-1:13 10-1:09 Overall great work out. Nice times, i like the downward progression in the middle of the work out, and the consitency.
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| Brooks GTS 10 Miles: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: PLYO METRICS today. Pretty hard, not to bad though PM: 8 miles bare foot today and 2 warm/cool. Felt really nice to get out of the shoes and get my feet on the ground. |
| Gel Kayano 15 Miles: 2.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 coral canyon hill- Today we just headed out to the top of the coral canyon hill and back. Nothing to special :) |
| Brooks GTS 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 0.00 | 2.00 | 0.00 | 14.00 |
| AM: Today we did just short stuff but at 4 min mile pace. And a 10 warm and cool :) PM:Â
Today we ran up on the road, basically to no where. Then on the way back we did mile progressions. our first was 6:15 and the next 3 were 5:45ish, the last one i was getting a little excited but we finished strong with a 5:30 |
| 5 Finger KSO Miles: 4.00 | Brooks GTS 10 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 199.50 | 17.10 | 12.00 | 17.00 | 0.00 | 245.60 |
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| Gel Kayano 15 Miles: 125.50 | 5 Finger KSO Miles: 19.50 | Gel 2140's (Blue) Miles: 4.00 | Saucony Guide2 Miles: 1.00 | Brooks GTS 10 Miles: 81.10 | Nike Zoom Victory Spike Miles: 1.50 |
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