| Location: Logan,UT,USA Member Since: Apr 27, 2008 Gender: Male Goal Type: Other Running Accomplishments: Region 9 Cross Country Champion 2004 (5K: 15:42)
400m: 00:54 (running start)
800m: 2:03 (7th place State Meet 2005)
1500m: 4:30 (2nd place Utah Summer Games 2004)
1600m: 4:31 (4th place State Meet 2005)
3000m: 9:55 (1st place Utah Summer Games 2004)
3200m: 9:52 (4th place State Meet 2005)
5K: 15:39 (2nd place Enterprise, UT Pioneer Days 2004
10K (very aided): 33:33.3 (8th place USG 2008)
15K: 53:04 (6th place Blacksmith Fork Freedom Run)
Half Marathon (very aided): 1:10:38 (5th place, Provo Halloween Half)
Marathon: 2:38:15 Top of Utah Marathon 2010 (6th Place Overall, 1st Local and 1st 19-24)
Won the 1st Annual Sand Hollow Marathon in 2:41:22
Ultramarathon: Logan Peak Trail Race 2010: 28 miles, 7261 vert. 4:23:48 (2nd Place), El Vaquero Loco 50k 2011: 6:02 (2nd Place)
Short-Term Running Goals:
Long-Term Running Goals: Go where the trail takes me.
Personal: My hometown is Hurricane, UT but I currently live in Logan, UT where I attend Utah State University. I am working on a PhD in Education, with an emphasis in Technology and Engineering Education.
You can also check out my blogspot running blog where I post race reports. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 252.60 | 5.40 | 258.00 |
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| Mizuno Wave Inspire 6 Miles: 250.10 |
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| Night Sleep Time: 191.50 | Nap Time: 0.00 | Total Sleep Time: 191.50 | Calories: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Sick. No run. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Still sick. No run. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| This week started out great, but a nasty head cold and sore throat really put the kibosh on finishing it out. Still got some good quality workouts in, and todays run, although a little sluggish, was not bad. Didn't want to push it too hard right after being sick, so I took it short and easy. At least my body has had a chance to recover from any fatigue from the running, so I should be shipshape by Monday. Better next week. |
| Mizuno Wave Inspire 6 Miles: 7.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
| Easy run. Everything is pretty well back to normal after being sick. Felt very fluid and effortless today. Also, I found a dollar and scared a muskrat (I think that's what it was, anyway) on the run. |
| Mizuno Wave Inspire 6 Miles: 10.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 15.40 | 0.00 | 15.40 |
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Easy long run. Just didn't feel into a BW today. Almost didn't want to go out at all, so I didn't end up going until I felt like it, which was about 7. It may be just as well because the sunset was gorgeous. I felt fabulous on this run. Pace was effortless but pretty fast considering I didn't feel like I was working at all. Great run. Also saw7 deer, 1 pheasant, and another muskrat.
1:43:12 (6:42/mi.)
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| Mizuno Wave Inspire 6 Miles: 15.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
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Short easy run. Weather was nice today. 49:57 (7:02/mi.)
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| Mizuno Wave Inspire 6 Miles: 7.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.70 | 0.00 | 12.70 |
| Found a new dirt road today that I hope to explore further and turn into a course for a long weekend run one of these days. Started out really sluggish and out of it today, but about the time I turned around to come back I woke up a little and the rest of the run went smoothly. I think I might not have eaten enough today. I was hungry the whole time. 1:24:55 (6:41/mi.)
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| Mizuno Wave Inspire 6 Miles: 12.70 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Easy run. Good weather too. :) 52:26 (6:59/mi.)
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| Mizuno Wave Inspire 6 Miles: 7.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 22.50 | 0.00 | 22.50 |
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Long run. Longer than anticipated. Started at home, went via River Trail to Guinava Malibu, then to the Wind Caves. On the way back down I went on the highway back to Spring Hollow because the trail between there and GM is pretty treacherous and it was getting dusk. Wind Caves trail was a mess. Slogged up and it was even worse coming down. But it was a really good workout in spite of that. Run felt very good. I didn't hit nearly as much of a wall as my last 20+ miler. The hill coming back up out of First Dam was a beast though. Pace was excellent for that distance and I didn't feel like it taxed me unnecessarily. 2:41:39 (7:11/mi.)
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| Mizuno Wave Inspire 6 Miles: 22.50 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Calories: 0.00 |
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 8.60 | 0.00 | 8.60 |
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Easy run. Legs felt very tired at first, but I just took it very slow and they warmed right up. Still took it easy, but I think I'm recovering nicely from Saturday.
1:06:11 (7:41/mi.)
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| Mizuno Wave Inspire 6 Miles: 8.60 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.40 | 0.30 | 12.70 |
| 12.4 mile loop followed by 5x100 m accels barefoot on the Quad. I was debating on running a "midnight 5k" for A-Week just as a tempo run, but my legs just didn't have it in them today. Hopefully after tomorrow's recovery I'll have that 22 miler out of my legs. 1:25:14 (6:43/mi.)
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| Mizuno Wave Inspire 6 Miles: 12.70 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Calories: 0.00 |
| | Comments(6) |
| | Slow miles | Fast miles | Total Distance | | 7.30 | 0.00 | 7.30 |
| Easy run. First Dam/Temple loop. I am pretty sore from those 100s yesterday. I haven't used those muscles in that way in who knows how long. But it felt good to do them. 51:18 (7:01/mi.)
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| Mizuno Wave Inspire 6 Miles: 7.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.20 | 0.00 | 9.20 |
| Was planning on a longer run, but I got out about 3 miles and my legs pretty much just shut down. Cut the run short at a little over 9 instead of the 15 I was planning. Not to worry though. If my body needs rest then that's fine. I'm in no big hurry. 1:06:15 (7:12/mi.)
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| Mizuno Wave Inspire 6 Miles: 9.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
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Made sure today was super easy. Body still feels very tired. See what I can do tomorrow.
36:00 (8:00/mi)
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| Mizuno Wave Inspire 6 Miles: 4.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
| River Trail out around SHCG. Took it easy on the way out and then pushed the pace coming back. Didn't have time or desire to put in anything much longer today. The run felt good. It felt good to push the pace a little. 1:26:11 (6:34/mi.)
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| Mizuno Wave Inspire 6 Miles: 13.10 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Beautiful evening for a run. Moon and stars were out and it was a clear, but warm night. Didn't have much time today, which was why I was out so late in the first place, but I felt great. Legs felt fresh. I don't know why but I always feel much more energetic at night. 50:02 (6:40/mi.)
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.50 | 0.00 | 16.50 |
| Felt pretty decent today. A couple of little tweaks in my legs, but nothing abnormal. I figure that's mostly just a function of the amount of mileage. Run today was up Green Canyon and on the BST. There was still some snow up the canyon towards the top and I had to abandon the single track after the second section of it. Several times I broke through the crust on snow patches and plunged my foot into a few inches of water. Hopefully it's all gone by the end of this week. It was melting like gangbusters and wasn't too bad in most places though. 1:59:55 (7:16/mi.)
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| Mizuno Wave Inspire 6 Miles: 16.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Calories: 0.00 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
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Super easy today, although the legs don't feel too sore. Tired, but not sore. 53:23 (7:31/mi.) I also analyzed my diet today on a whim. Here are my findings. Total caloric intake: 3179 calories. Breakdown: 1928 from carbohydrates (61%), 800 from proteins (25%), and 451 from fats (14%). This is pretty typical of what I normally eat--I was making no effort to be particularly healthy, but it looks like I'm doing pretty well. Only 100 calories came from "bad sugar" on my 9-grain cereal in the morning and the jelly on my PB&J snack after school.
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| Mizuno Wave Inspire 6 Miles: 7.10 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Calories: 0.00 |
| | Comments(4) |
| | Slow miles | Fast miles | Total Distance | | 10.60 | 2.00 | 12.60 |
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Medium Workout #1 Jogged half a mile up the hill to the Fieldhouse, then did another half mile warmup 4x800 m (400 m rest between intervals, along with a half mile warm up and cool down on the track before and after)
Goal was to get as close to 5:00 pace as possible and maintain for as long as possible up to 4 repeats. Here are my splits: 2:32 2:35 2:40 2:35 Didn't actually hit 5:00 pace, but I am satisfied with what I was able to do. This was kind of a test to see what I am capable of speed-wise. With more practice this will get easier. My goal now is to run at least one speed/pace workout every week, even if it's not technically a "Big Workout."
Finished with a loop out by Macey's and back. Running outside the Fieldhouse totaled 8.6 miles. 58:57 (6:51/mi.)
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| Mizuno Wave Inspire 6 Miles: 12.60 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Calories: 0.00 |
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| I always forget how easy it is to run at 3000 feet. Went out for an easy 7 miles and ended up going fairly fast even though I wasn't even breathing hard at all. I had to keep slowing myself down because this was supposed to be a recovery day. Passed 2 cops on 700 West.
47:23 (6:46/mi.)
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| Mizuno Wave Inspire 6 Miles: 7.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 18.50 | 0.00 | 18.50 |
| Sky Ranch-Sand Hollow Loop in sunny Southern Utah weather. It feels like summer here. I probably got some good tanning in, as I went without my shirt. Pace was a lot faster than the last time I ran the same loop about 5 weeks ago by over 5 minutes, but with the same or perhaps a little less perceived effort, so I am seeing improvement. 2:09:39 (7:09/mi.)
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| Mizuno Wave Inspire 6 Miles: 18.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
| Easy run. No shirt weather. :) 51:34 (7:15/mi.)
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| Mizuno Wave Inspire 6 Miles: 7.10 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.30 | 3.10 | 15.40 |
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Big Workout #3 I had a really great workout today. I'm calling it the best I've had all year. Here it is: Warmed up by jogging up to the Fieldhouse, then did another half mile on the track. 5x1000m, Goal pace: 3:25 (5:30/mi.), 400m recovery
3:23 3:24 3:26 3:26 (left calf got really tight at the end, so I took an extra 200m recovery and stretched it out a bit)
3:20 (after this one I realized that I could probably have pushed the other 4 a little harder, but no harm done) cooldown/recovery
Finished the workout with a 9.8 mile tempo run at 6:11/mi. Total running outside the Fieldhouse: 10.3 miles 1:05:10 (6:19/mi.)
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| Mizuno Wave Inspire 6 Miles: 15.40 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Calories: 0.00 |
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 7.30 | 0.00 | 7.30 |
| Easy peezy run in the cold. Why on earth it snowed today after being 70 yesterday, I'll never know. Not a fan. 55:09 (7:33/mi.)
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| Mizuno Wave Inspire 6 Miles: 7.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 12.80 | 0.00 | 12.80 |
| Weather was absolutely miserable today. Windy, cold, and at about 8 miles I got pounded in the face by a sleet/hail squall. Didn't feel terribly good. But I managed a decent pace anyway and the run was good. Just miserable conditions is all. 1:30:21 (7:03/mi.)
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| Mizuno Wave Inspire 6 Miles: 12.80 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Calories: 0.00 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 7.60 | 0.00 | 7.60 |
| Easy run. Nothing terribly special. 51:30 (6:46/mi.)
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| Mizuno Wave Inspire 6 Miles: 7.60 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 252.60 | 5.40 | 258.00 |
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| Mizuno Wave Inspire 6 Miles: 250.10 |
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| Night Sleep Time: 191.50 | Nap Time: 0.00 | Total Sleep Time: 191.50 | Calories: 0.00 | |
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