| Location: Snoqualmie,WA, Member Since: Feb 24, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments:
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2011 Boston Marathon -- 2:27 (Top 50)
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2011 Steilacoom 20k -- 1:04:57 (1st)
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2010 Indianapolis Monumental Marathon -- 2:26 (7th)
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2010 Fall City 10k -- 31:06 (1st)
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2009 Indy Mini Marathon -- 1:07:53 (7th)
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2009 WWU Invitational -- 10000m (30:58)
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2009 UW Indoor Meet -- 5000m (14:49)
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2008 Orem Turkey Run -4 miler -- 19:55 (1st)
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2008 Seafair Torchlight 8k--25:03 (3rd)
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2008 Time to Fly 5k -- 15:35 (1st)
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2008 Newport Marathon -- 2:22:47 (1st)
- Steilacoom 15M--1:18:30 (1st)
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2007 Olympic Trials -- 2:30:41 (91st)
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2007 St. George --2:18:55 (3rd)
Short-Term Running Goals:
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Feb 23 -- Ft Steilacoom 15M
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March 23 – Ft. Steilacoom 20k
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April 15 – Boston Marathon
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June 8 – Sound to Narrows 12k
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June 22 – Grandma’s Half Marathon (USATF Champs.)
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July 7 – Run of the Mill 5k
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July 27 – Torchlight 8k
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September – SJJ Half (maybe)
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October/November – Fall Marathon (maybe)
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December – Club XC Nationals
Long-Term Running Goals: Stay healthy Personal: Ran track my junior and senior years in high school and cross country my senior year. Went to BYU but did not run. Served LDS church mission to San Bernardino, CA. Started running again in April 2005. Marathon debut was St. George in 2005.
I coach the Mount Si High School Track Team (distance)
Been married for almost 17 years. My wife, Mara, and I have four kids ages 16, 14, 13 and 11. |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Brooks T5 Lifetime Miles: | 34.00 | | Ravenna Lifetime Miles: | 250.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.00 | 0.00 | 11.00 | 0.00 | 71.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| ANother great easy run today despite cool and rainy weather. It was almost 80 degrees on Saturday and it was 45 degrees and rainy today. Spring in the Northwest. Zero pain, soreness or tightness in the quad. It would seem that I may be close to 100% recovered from the injury. However, I'm far from 100% in shape. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Managed to avoid the rain today with a nice lunchtime run along the Lake Smamamish trail. Another day free of any pain, soreness or undue tightness. I take at least 20 minutes after each run now to stretch and do a couple sets of strenghtening exercises. Made it all the way to 26 pushups. Sadly, a new PR. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 8.00 | 0.00 | 12.00 |
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Today was my first speed workout in exactly one month. Yes, March 16th was the last time i ran with any kind of speed. So I was admitedly nervous to go somewhat hard today. My coach gave me a fairly light tempo run workout of 8 miles with the first 6 @5:50 pace and the last 2 @ 5:35. I was secretly concerned I wouldn't be able to do it. But everything went great. Other than a noticeable headwind for the last four miles, the weather was ideal. I felt like I could have run a half marathon at that pace without any trouble. That would make for a pretty pitiful time, but coming off an injury, I am very happy with today's workout.
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Assigned
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Actual
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Mile 1
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5:50
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5:32
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Mile 2
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5:50
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5:43
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Mile 3
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5:50
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5:35
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Mile 4
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5:50
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5:35
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Mile 5
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5:50
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5:35
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Mile 6
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5:50
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5:34
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Mile 7
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5:35
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5:34
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Mile 8
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5:35
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5:29
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A nice easy stroll this morning along Lake Sammamish. I am very fortunate to live in an area with so many wonderful trails and roads to run on. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Another easy 10 miles @6:45 pace. I was a bit sore from some of the strength exercises yesterday so I decided to not go the 12 miles I had planned just as a precaution.
We are supposed to get snow tonight which would be the latest snowfall in Seattle in the 100 years they've been keeping track. And to think it was nearly 80 degrees last Saturday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
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Sure enough I woke up to three inches of snow this morning and 34 degrees when I left to run. It was almost 80 degrees one week ago. Weird.
So did a modified and gentle speed workout today as part of my long run. After a four mile warmup in the cold, I would run normal for four minutes and then run one minute at 5:00-5:10 pace and repeated this 14 times during the 16 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.00 | 0.00 | 11.00 | 0.00 | 71.00 |
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