| 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 | | 195.00 | 6.00 | 10.00 | 27.22 | 0.00 | 238.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PM: Me and my cousin Karine did the swains 6 again but at a faster pace! :) This was the best run of the week! I just felt so quick and fluent with my stride. Just an amazing run.
Gel Kayano 14's: 127.75 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM: Easy 3 with coach deka and willy. Just the regular AC run. It feels so much better to be back down to my altitude level, not 9000 on cedar mountain.
PM: Today i could feel the earlyer work out on the mountain with the hills we did. But through and through i still did the work out right. We did 6 sunrise tire hills. I usually love hills, but i just was way tired. But it was good to push my body through the work out, and get the job done.
Gel Kayano 14's: 136.75 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM: Just an easy 3 AC
PM: AT today with Trevor and kimzey.
Gel Kayano 14's: 128.75 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 3.50 | 0.00 | 10.00 |
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AM: Easy AC.
PM: 800's today. Ill write more about them some other time, But on the short note me trev and kimz had them all under 2:33.
Gel Kayano 14's: 138.75 | | Add Comment |
| | 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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AM: Easy AC.
PM: We drove up to Provo after lunch today. When we got up there we unloaded, then ran to the track to check out the course. The course looks like a fun one. :0 then back to the hotel to get ready for tomorrow!
Gel Kayano 14's: 145.75 | | Add Comment |
| | Race: |
BYU Invitational (3.4 Miles) 00:18:07, Place overall: 23, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.40 | 0.00 | 6.40 |
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AM: BYU!!! I really really liked this race! :) it felt good. Of course it hurt, but no super super hard stuff. At the beggining trev just got away from me. And i could never get back up with him. Ill have to definatly work on that. But all during the race i was passing people and getting passed, so ya. Just a fun race. We did alright for our team not proforming the best that we could have. 5th over all and 3rd in 4A state bracket.
Gel Kayano 14's: 147.75 | | Add Comment |
| | 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 |
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AM: Just me on the barber shop 3. Im getting sick and tired of AC. So i thought i would switch it up a bit! ;)
PM: Today has to be the best run that i have ran this season. Nice over cast, with some good conversation with my goold brothers. :) we did the river 8 plus a mile add on and a half warm up. Just an awesome day to run!
Gel Kayano 14's: 160.25 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 1.00 | 0.00 | 12.00 |
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AM: Easy AC with the team. We had every one but tasion show up! Boo!!!!
PM: In PE today i ran a realaxed/hard mile. 5:05 then a .75 cool down. For the push ups i did 40 and i did 52 sit ups. Not bad for our first test. :) For XC practice we did 7X sunrise tire hills. :) Whew!!! I put in a full days work out.
Gel Kayano 14's: 161.25 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 |
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AM: Easy 3 to ruby river and back. Just a good day to get the juices out of the legs.
PM: hard AT today after my AP Bio lab.
Gel Kayano 14's: 168.25
| | Add Comment |
| | 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: Easy AC today. Just the usual. It felt so good to get a good nights sleep!!
PM: Just an easy 4 with the V boys. and a mile in PE
Gel Kayano 14's: 176.75 | | Comments(1) |
| | Race: |
Murray (3.2 Miles) 00:16:55, Place overall: 26, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 3.25 | 0.00 | 8.25 |
| AM: just an easy AC before we head up to murray! PM: Murray! I just over all love this race. I stuck with trev till about the big hill. so ya i just need to work on that and ill be right there with him! Gel Kayano 14's: 179.75 | | Add Comment |
| | Race: |
Bull dog invite (3.22 Miles) 00:17:20, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 3.22 | 0.00 | 7.22 |
| AM: This is an awesome race. A little up a little down. Just a great course. The first mile i was right with trev. and then lost it. But in the end i beat kimz and my big rival from AF Robby! Finaly! i have been training forever to do it!!! | | Comments(2) |
| | 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 |
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AM: I did the stupid sunday nap thing again. I took too long of a nap sunday afternoon and then couldnt get to sleep. oh well, live and learn. I did the Barber Shop 3 this morning. I no longer look at this run as a work out, but a clenser of the legs, and a warning run to see what parts on the old running machine are sore or just plain dont work. ha ha nothing to bad this morning. Just a little bit of a tight right calve.
PM: I did our two loops in PE. For practice we did the hostpital 7. I felt like i needed to check into that hostpital! Ugh! i thought i was going to pass out. So i bascially booked it back to the school after we got to the top of the hill. I feel fine now. im pity dang tired though.
Gel Kayano 14's: 195.25 | | Add Comment |
| | Race: |
Dual in the Desert (3 Miles) 00:17:05, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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AM: Easy AC today, but with a twist. The girl i asked to home comming anwered me back by putting sighns all over the run, then when i got home my car was covered in chocolate syrup and little shiny papers. ha ha :) definatly the most entertaining run this year. ;)
PM: Today was just a mild race pace. Our job was to pull our lower varsity and upper jv to the front with a good time. And then at the 400 burn it up. So we did that then the last 10M me corey and trev did the coolest hand holding XC FOREVER finish ever!!!!
Gel Kayano 14's: 198.25 | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM: Quick 3 just around the hood to lossen up. :)
PM: AT toda with kimz trev and danny. Nice hard pace with a good kick at the end! :) nothing to special.
Gel Kayano 14's: 205.75 | | Add Comment |
| | 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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AM: Easy AC with kimz and some of the other boys! :) no coach. He is to busy doing. . . . CRITICAL VELOCITY 8000'S!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ha ha ha with lightning bolts by it!!!
PM: After dannys eagle project me danny and devin hit a nice green springs out and back to the top of the hill. It was nice to run in the late afternoon get used to the heat for our sick work out tomorrow. CRITICAL VELOCITY 600 800 1000 1200 x 3
Gel Kayano 14's: 215.5 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 6.75 | 0.00 | 14.25 |
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AM: Just an easy run to AC with coach. On the way back we snaged some free breakfast from the home comming royalty. ;) ha ha
PM: OH MY HECK!!!! Its over! I finished the hardest work out yet in my life. And i did it right! :O We did 600 800 1000 1200 X3 Wow! First set is race pace second was 3 seconds faster and 3rd set was . . . . CRITICAL VELOCITY!!!!!! Of course with some lightning bolts!!! ha ha ha But yeah solid work out. Im so glad its over!
Gel Kayano 14's: 227.5 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
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AM: Woke up this morning, got some breakfast in, rolled my legs then hit the Washington 11. Nothing to special. Just a nice run by my self. Im way excited to test my new racers at the dixie meet next week!
Gel Kayano 14's: | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 3.00 | 0.00 | 0.00 | 7.50 |
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AM: Easy run around the hood. Nothing to cool, just a nice cool morning run.
PM: We did the Dog pound AT today. Me kimz and danny were running right together. Im way excited for dixie on wednesday! :)
Gel Kayano 14's: 246.2 | | Add Comment |
| | 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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AM: Easy AC with the 6 30 group.
PM: We did the formaster 6 with coach and the V boys. Just a nice easy pace, then solid up the hill and back.
Gel Kayano 14's: 255.7 | | Add Comment |
| | Race: |
Pre Region Dixie (3.1 Miles) 00:17:08, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 3.10 | 0.00 | 5.10 |
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AM: i totally slept through my alarm. For the first time ever!!!
PM: We got to dixie ran a warm up and got into the race. The first lap went about how fast i would normaly run then danny settled into his pace. Hayden came and ran with us. Then the last lap by the baseball feild i kicked it in. Got close to hayden and ran a good last kick. Not totally all out. but up there. :)
Gel Kayano 14's: 257.7
Wave Kaze 4's: 3.1 | | Comments(1) |
| | 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 |
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AM: Easy AC with coach and Austin.
PM: Did my mile in pe and then me and trev did green pole 6 and 1 mile of grass striders.
Gel Kayano 14's: 271.2 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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AM: This morning me and a few from the team ran the POSSIBLE course for our region next year. It feels like it could be a fun course. So im excited to do some time trials and stuff on it. :)
PM: CRITICAL VELOCITY DAY!!!!!!!! today we did 7X 800's. Trevor is still babying up his leg so he can compete, but it was me and kimz at the front and every one was only a few seconds behind us. were finaly packing together.
1- 2:36- A little slower than it should, but you are supose to go a little slower the first one.
2- 2:34- Right on, Willy finished right with us.
3- 2:32- Willy got ahead of me so i pushed that one harder to get him.
4- 2:32- Just a nice solid time.
5- 2:29- I switched into my Wave Kaze 4's
6- 2-30- The work out is starting to hurt.
7- 2:10- :) i dont know, i just was thinking about gettting a timp view guy at the last 400.
Gel Kayano 14's: 279.8
Wave Kaze 4's: 4.6 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
| AM: Me Trevor and Paul stayed up basically all night just messing around. So when 6 rolled around it was the worst. I almost didnt run, but i pictured coach yelling at me and trevor. And how bad it would suck if we got close to getting state but didnt. So we were going to run to swiss days but didnt wake up early enough. So we just did the washington loop again. It felt really really good. But the last mile was prity tough from fatigued legs. Gel Kayano 14's: 291.00 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 3.00 | 0.00 | 0.00 | 8.50 |
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AM: Just an easy run around the hood by my self.
PM: Dog pound AT today. Me kimz, danny, and monty! :) just a good run! it was tiring but good workout!
Gel Kayano 14's: 299.5 | | Comments(1) |
| | 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: Just an AC run with me and decker.
PM: Today we did the 6 mile sunrise tire run backwards. Just a nice run. My legs are a little fatigued. Tomorrows going to suck so bad, but is going to make me so much better!!
Gel Kayano 14's: 310
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 195.00 | 6.00 | 10.00 | 27.22 | 0.00 | 238.22 |
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