| Location: Vernal,Ut,United States Member Since: Aug 29, 2015 Gender: Male Goal Type: Local Elite Running Accomplishments: Ran cross country and track all throughout high school. Met a lot of great people and enjoyed the races, travel time, and the overall process for all four years. I made varsity several times throughout high school, but had to work quite a bit for it as well. Overall, had a great experience with it though!
- 6 marathons
-1 ultra marathon
- several half marthons, 5k's, and a couple 10k's
PR's
1600m: 5:08
3200m: 11:05
3 mile: 16:56
5k: 17:41
Half Marathon: 1:15:30
Marathon: 2:55:27
Plank PR: 20:04
Short-Term Running Goals: Short term goals
Complete Ashley 50 Mile Ultra
Course Record on Dino Half course
Average 100 miles per week for at least a month
PR in the mile Long-Term Running Goals: Long term goals
Run a 50 mile ultra race
Run in all of the World Marathon Majors
Sub 1:13 half
Sub 2:40 marathon Personal: Born again Christian. I have been a type 1 diabetic since 2015 and celiac since 2018, and even though I have had my struggles with it, I still strive to live a healthy life. Senior at Utah State University studying Health Science. Hoping to go into pharmaceuticals and focus on diabetic supplies and medicine, because I am quite passionate about helping those that have the same medical condition as I do. Favorite Blogs: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 206.97 | 15.20 | 19.11 | 6.00 | 247.28 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles easy progession run. 7:22 average pace.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- Rainy morning, so had to do my tempo on the TM. Mile warmup, 4 mile tempo progression: 6:23, 6:21, 6:16, 6:05. Mile cooldown. Strides and core work afterward.
PM- 3 mile shakeout. Didn't take my watch, just went by feel.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles easy, out by the church, down to the golf course, and back home. 7:41 average. Felt good.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| AM- Solid workout today, forgot to charge my garmin last night, so it was totally dead when I woke up, so no strava data for today's run. I had to go over to Lapoint today to help my grandparents mow and put some gravel down on their rock garden. Decided to go over early, and do a workout on their dirt road, which is about a mile down and back. 2 mile warmup, then 3 x 1 mile w/ 2:30 recovery in between. I wanted them to feel hard, but also be able to have good form and not break down. I have no idea what my splits were, because of my watch being dead, and I didn't have a stop watch, but I do think that they were at a good effort level. Finished off, by running around different streets of Lapoint for a good cooldown.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM- Easy 4 miles on the TM, then finished up with a crossfit workout. For time, 50-40-30-20-10 of double unders, dumbell snatches, situps, and calories on the assault bike. Finished in 24:10 for that workout. Legs are pretty tired now.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM- Easy 8 miles on my one mile loop route. 7:43 average. Legs were kinda tired, but not too bad.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off, no running today.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.20 | 0.00 | 3.00 | 0.00 | 12.20 |
| AM- 1.2 mile warmup, drills and strides, then rolled right into a 3 mile tempo. Splits were: 6:03, 6:07, and 6:13. Felt pretty good. Did a longer cooldown of 5 miles afterward.
PM- 3 miles easy shakeout on the TM. Pretty hot outside.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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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 |
| AM- 10 miles easy 7:40 average.
PM- 2 miles slow jog
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 1.50 | 10.50 |
| AM- 3 mile warmup, then a quick fartlek session: 3 x (90, 60, 30) seconds w/ equal recovery. Felt pretty good, and glad to see the cadence pick up a bit on the surges. 3 miles cooldown afterward.
PM- 2 mile shakeout on the TM.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM- 3 miles shakeout. 7:21 average pace. I am running the Dino Half Marathon tomorrow, but it isn't really a race that I care to perform super well at, so it might turn into a good progression long run.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Race: |
Dino Half Marathon (13.109 Miles) 01:19:51, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.50 | 0.00 | 13.11 | 0.00 | 13.61 |
| RACE- Decided to finally run the Dino Half Marathon, because, even though I live in Vernal, I haven't ever ran the Dino. Got my packet, ate a good dinner, and made sure to get to bed early. Woke up at 4:30, and got to the bus pickup by 6. I am glad that I waited for one of the last buses to get to the starting line, because it was a little chilly up in the canyon. Half mile warmup with dynamics, and then we were off. I didn't really know exactly what I wanted, time-wise, for this race, but I just decided to go with whatever my body felt like doing. From the start of the race, two guys made a big surge to the front, and kept the lead. After about 3 miles in, I passed one of the front runners, putting me in third, which is the position I held for practically the rest of the race. I was really happy with how consistent my splits were throughout the race, because I didn't think that 6:00-6:05 miles were going to happen today. Both lungs and legs felt really good for practically the entire race, and I caught up with the guy who was in second place with about a mile to go. I then maintained my pace, and came in with a time of 1:19:51, which is my third sub 1:20 half. Overall a really good race put on by the Runtastic group, and after the race, I ran into Rob Murphy, who I didn't even realize was running the Dino Half. Really nice guy, and quite the fast runner for his age group. What I really love about running, is being able to be a part of a community, and having the opportunity to connect with runners from different backgrounds and talent levels. Overall a very fun race!
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- Went on a 2 mile walk with my dad and the dog. Had some good conversations, while Pickles chased some bird, chipmunks, and even a deer. Might be going fishing later today for my birthday, so that should be fun. Besides that, no running, barbeque, cake, and ice cream.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- Been coming down with a cold since last Thursday, and it was at its worst yesterday. Decided to Crossfit today, and get in some good core, weights, and finished off with a 32 minute amrap of double unders and assault bike intervals. I will try to run tomorrow as long as my cold is getting better.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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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 |
| AM- 10 recovery miles out on the Diamond Moutain Road. Legs are a bit tired from the Dino Half, but overall my cold seems to be better today and I felt good. 7:51 average.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| AM- 4 mile warmup, then got right into my hill workout. 10 x 1 minute hills, w/ jog down recovery. Felt stronger on them today than last time, and really tried to focus on form and turnover. Mile cooldown afterward.
PM- 2 mile easy shakeout on the tready, weights and core afterward.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM- 15 mile long run this morning. Legs were a little bit heavy and tired, but weather was nice and got it in. I decided to do my long run today, because I will be out of town this weekend, and I don't know how much running I will be able to get in.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles easy. 7:40 average. Headed to Salt Lake for the weekend.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles easy on the hotel TM. 7:28 average pace. Pretty solid first two weeks of this training block, and I am excited to get in some really good workouts over the next month.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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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 |
| AM- 10 miles on the hotel TM. Last day at the Crossfit Regionals, it’s been a fun weekend.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Day off.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| AM- No warmup, 3 mile tempo: 6:14, 6:10, 6:14. Should have done a warmup before, but I was trying to see how I would feel without a mile warmup or so. Definitely feel better with a solid warmup. Finished off with an easy 6 miles afterward.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM- 10 miles easy. 7:44 average. Worked on cadence and form the last mile.
PM- 3 miles easy plus core.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM- 15 mile progression long run today. Legs were tired during the first 5 miles or so, and then I started to feel better during the last miles of the run. 7:36 average.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| AM- 2 miles easy then 4 mile progression of what I hope to be Marathon pace. Went 6:52, 6:36, 6:28, and 6:07. Got a little aggressive the last mile, but overall hit some good paces.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM- One mile loops around the neighborhood. 6:57 average pace. Wasn't planning on going this fast today, just started rolling.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM- Easy recovery run today. Hardly dipped under 8:00 pace the entire run, but it felt good to slow down today. 8:16 average pace.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Enjoyed the day with the family. Major respect to all those that have served this country, so that we have the opportunity to be free.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- Crossfit type conditioning workout this morning. 25-50-75-100-75-50-25 calories assault bike and calories rowing. Time was 1:02:17. Haven't implemented these two activities for a few days. Felt good.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 10.20 | 0.00 | 0.00 | 10.20 |
| AM- 10.2 miles moderate with some mixed tempos. Last two miles in 6:17 and 6:15. 6:45 average for the entire run. The paces that I hit today, felt quite easy.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.12 | 0.00 | 0.00 | 0.00 | 17.12 |
| AM- Long run down Dry Fork Canyon this morning. Did the same route as the Dino Half Marathon. Just under 1:30, with 6:50 average pace.
PM- 4 mile shakeout on the TM. 7:30 average pace.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 206.97 | 15.20 | 19.11 | 6.00 | 247.28 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 | |
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