| Location: Honolulu,HI,United States Member Since: Dec 15, 2008 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: BYU-Hawaii School Records: 8k-25:25, 5k 15:41, 6K 20:07
PAC West Champion 2004
High School: CIF Cross Country State Finalist (26th place)
Cross Country: 5k 15:09
Track: 3200: 9:37, 1600: 4:37, 800: 2:03 Short-Term Running Goals: Get back in shape! Don't know what marathon I'll be doing yet...comming soon.
Long-Term Running Goals: Sub 2:24 marathon
Selection for Army World Class Athlete Program
Qualify for Olympic Trials-Sub 2:19 Personal: Married to Courtney
Happy father of three beautiful children: Lucy (3), and William (2), Hallee (2 months)
Currently a soldier in the United States Army and Officer Candidate at Ft. Benning, GA.
Served a two year mission for The Church of Jesus Christ of Latter-day Saints in Chile, Vina Del Mar (2001-2003). |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 70.90 | 3.75 | 5.00 | 0.00 | 79.65 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 127.00 | Calories: 0.00 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.90 | 3.75 | 0.00 | 0.00 | 8.65 |
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AM: 1.5 mile warm up at 6:45 pace to Doughboy Stadium
Ladder (80% effort): 400m at 70 sec.; 800m at 2:25; 1600m at 5:20; 3200m at 10:49.
One stadium lap between each effort strength building.
1.5 mile cool down at 6:30 pace.
Good quality workout. Felt great. No over extreme fatigue or deep muscle soreness.
***********Recovery from this workout was great! Ready to increase long run to 1hr 15 min. |
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 127.00 | 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 |
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PM: 6 miles easy at 6:30-6:45 pace
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
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AM: 5 easy miles with Alpha group. We did some hill drills, fireman carries and Indian Runs to break it up.
PM: 8 miles at 6:15 pace. Felt like a 70% steady state effort.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| PM: 8 miles at 6:30 pace. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
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AM: 4 miles easy
PM: 8 miles at 6:30 pace |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 | 2.00 | 0.00 | 10.00 |
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AM: PT test 2 mile (10:24)
PM: 8 miles easy. Not feeling good. I ate chinese food and worked hard on the PT test this morning. 7:30 pace felt difficult. It was extremely humid as well. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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AM: 3 miles easy
PM: 1 mile warm up, 3 miles at 5:15 pace, 1 mile cool down. Pace was difficult, but I pushed through it. 15:45 3 mile. Not too bad. Give me a few more months, and I'll be hitting that in my sleep. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
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AM: 3 miles easy
PM: 8 miles at 6:15 steady state. HR at 144.
2 x 15 one leg squats
2 x 15 calf raises
2 x 20 shin lifts
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 on the way to combatives. Had the social tonight, so could not run in the evenings. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 70.90 | 3.75 | 5.00 | 0.00 | 79.65 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 127.00 | Calories: 0.00 | |
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