| 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 | | 145.75 | 0.00 | 4.00 | 16.05 | 0.00 | 165.80 |
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| 5 Finger KSO Miles: 2.00 | Brooks GTS 10 Miles: 99.80 | Gel Kayano 15 Miles: 54.00 | Nike Zoom Victory Spike Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM: Finally got to come back and run a bit. Im on track for a full 100 recovery! :) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM: Just 3.5 around the track and a mile out with the boys. feels decent today |
| Brooks GTS 10 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM: Same as yesterday, im really tired for some reason today. i felt like i got pretty decent sleep. |
| Gel Kayano 15 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Brooks GTS 10 Miles: 3.00 |
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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 |
| AM: Just out with coach and seirra with some fartlecks. Feel much better than last week |
| Brooks GTS 10 Miles: 6.00 |
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| | 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 |
| AM: 3 sets of 2X200 1X400. Feel really good on these! :) but after was pretty hard. |
| Gel Kayano 15 Miles: 7.00 |
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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 |
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| Brooks GTS 10 Miles: 5.00 |
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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 |
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| Brooks GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: Plyometrics at acceleration today. We did box jumps and the plyo press. On the plyo press i did 600 pounds 3X5 and boxes i did 4X14. |
| Brooks GTS 10 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 1.80 | 0.00 | 9.55 |
| PM: Today we did 2 mile warm and then did 2X600 3X400 and 2x300. i didnt get to finish all the work out. :( But thats okay, i gotta listen to my body before the work out. |
| Brooks GTS 10 Miles: 9.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 2.00 | 0.00 | 12.50 |
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AM: Today was a rough morning. I got up feeling way tired, but i bit the bullet and headed over to accleration. I did 2 mile warm up and my plyo presses. then i did 4X 1:20 at 6 min pace on 8% grade! UGH!! It was pretty challenging! its hard to run on the tred mill because i cant see the finish, but its also benificial to not have the option to slow down! :) The rest of the stuff wasnt bad, but still pretty hard. Then i finished with more plyo press. PM: Green pole today and some bare foots!
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| Gel Kayano 15 Miles: 6.50 | Brooks GTS 10 Miles: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.25 | 0.00 | 9.00 |
| AM: easy AC PM: shoe run today with sandbergs dip! and after 2X200's at max!
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| Gel Kayano 15 Miles: 3.00 | Brooks GTS 10 Miles: 6.00 |
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| | Race: |
2010 Hurricane invitational (2 Miles) 00:10:30, Place overall: 6, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| PM: 2 mile today. Not a great time or feeling, but thats not to bad of a time for having the old appendix out. :) |
| Nike Zoom Victory Spike Miles: 2.00 | Gel Kayano 15 Miles: 3.00 |
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| | Race: |
2010 Hurricane Invitational day 2 (1 Miles) 00:04:42, Place overall: 5, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 1.25 | 0.00 | 5.25 |
| AM: Mile today, decent time, i had a better feeling after this race. but not satisfied at all. |
| Nike Zoom Victory Spike Miles: 1.00 | Gel Kayano 15 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 1.50 | 0.00 | 7.50 |
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PM: 2X1200's with 2 mile warm, no cool.
AM: 3 |
| Brooks GTS 10 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.75 | 0.00 | 4.00 | 1.00 | 0.00 | 15.75 |
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AM: Ran Really early in the morning.
PM: today was pretty rough day, 2 sets of, 2Xmile and 4X200. 1 min recover between each. Times were all under the required times.
1- 5:27
2- 5:28
3-5:28
4- 5:40
200's
1-30
2-30
3-30
4-29
5-31
6-32
7-32
8-29
Pretty screamin 200's :) |
| Brooks GTS 10 Miles: 15.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: AC
PM: Sunrise tire hill 6, legs were tired today, but the run felt nice. Bare foots and lifting afterward. |
| Gel Kayano 15 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: 3 by my self. woke up late
PM: Shoe run 5, great feeling, feeling ready to race tomorrow. |
| Gel Kayano 15 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 4.00 |
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| Nike Zoom Victory Spike Miles: 1.00 | Gel Kayano 15 Miles: 3.00 |
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| | Race: |
Pine View Invitational (2 Miles) 00:10:08 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.75 | 0.00 | 5.75 |
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| Nike Zoom Victory Spike Miles: 2.75 | Gel Kayano 15 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 2.50 | 0.00 | 10.50 |
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AM: Easy AC PM: 10X400's today. I did really well the first 5 then the last 5 were rough
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| Gel Kayano 15 Miles: 3.00 | Brooks GTS 10 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: AC 3 PM: Shnob kibe 7 plus barefoots, kinda a rough run cause my legs felt like they were bruised in the inside. Im icing and ibuprofinin it. |
| Brooks GTS 10 Miles: 11.00 |
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| | 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 |
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AM: AC 3 PM: coreys house 8 today!
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| Brooks GTS 10 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 145.75 | 0.00 | 4.00 | 16.05 | 0.00 | 165.80 |
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| 5 Finger KSO Miles: 2.00 | Brooks GTS 10 Miles: 99.80 | Gel Kayano 15 Miles: 54.00 | Nike Zoom Victory Spike Miles: 6.75 |
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