Competitive sports
Same idea as with the 10,000 hours: progress comes from deliberate practice. Here's where running fits in — and a few numbers that matter to me.
I run Track and Field and Cross Country at Washburn University (previously Park University). Focus: middle- and long-distance — 800 m up to 10,000 m and cross country (6k, 8k, 10k). I share training and race reflections on Instagram and Strava.
Results & training
TFRRS — full results & progression →LADV — German pre-college results →Strava — training & activities →
Personal bests
Track
- 800 m 2:06.91— Kip Janvrin Open
- 1,000 m(i) 2:40.00— Coach Alsup Invite
- 1,500 m 4:13.92— Kip Janvrin Open
- Mile(i) 4:28.65— Coach Alsup Invite
- 3,000 m(i) 8:38.08— NAIA/Juco Challenge
- 5,000 m 14:47.21— Bryan Clay Invitational
- 10,000 m 31:14.41— Bryan Clay Invitational
Cross country
- 6k (XC) 19:37.0— Griffon Twilight
- 8k (XC) 24:49.1— DBU Old Glory Gallop
- 10k (XC) 31:57.1— NCAA DII Central Region
Progression
Season bests by year
3,000 m
Season bests by year
5,000 m
Indoor / outdoor
10,000 m / 10 km
Track & road
8k (XC)
Cross country
Championship results
Placements at conference, regional, and national-level meets — where the result is the place, not just the time.
- 1stHeart of America Outdoor Championships10,000 m31:52.23May 2025
- 1stHeart of America Indoor Championships5,000 m14:54.05Feb 2025
- 1stHeart of America Outdoor Championships10,000 m32:41.86May 2024
- 1stNordrhein CrossmeisterschaftenCross Sprint10:09Nov 2022— U18
- 1stNRW 10-km-Straßenlaufmeisterschaften10 km Straße33:43Mar 2022— U18, Münster
- 2ndNRW Langstreckenmeisterschaften3,000 m9:15.54Apr 2022— North Rhine-Westphalia Champs
- 3rdHeart of America Indoor Championships3,000 m8:45.51Feb 2025
- 3rdNordrhein CrossmeisterschaftenCross Sprint13:02Nov 2021— U18, Neunkirchen-Seelscheid
- 4thHeart of America Outdoor Championships5,000 m15:10.62May 2025
- 4thHeart of America Outdoor Championships5,000 m15:42.38May 2024
- 4thHeart of America XC Championships8k25:16.8Nov 2023
- 5thHeart of America XC Championships8k25:05.4Nov 2024
- 8thDM 10 km Straße10 km Straße33:20Sep 2022— U18, Saarbrücken
- 14DM Jugend U20/U183,000 m9:13.95Jul 2022— German Youth Champs, Ulm
- 24DM Jugend U20/U183,000 m8:54.86Jul 2023— German Youth Champs, Rostock
- 41stNCAA DII Central Region10k (XC)31:57.1Nov 2025— Team qualified for Nationals
Recent results
Chronological, newest first
- Jan 30, 2026Washburn Open5,000 m14:54.09(Place 22nd)
- Jan 16, 2026Washburn Rust Buster3,000 m8:43.56(Place 13th)
- Nov 22, 2025NCAA DII XC Championships10k32:28.2(Place 177th)
- Nov 08, 2025NCAA DII Central Region10k31:57.1(Place 41st)— Team qualified for Nationals
- Oct 25, 2025MIAA XC Championships8k25:59.4(Place 32nd)
- Oct 11, 2025DBU Old Glory Gallop8k24:49.1(Place 33rd)— 8k XC PR
- Sep 26, 2025Gans Creek Classic8k25:03.9(Place 139th)
- Sep 06, 2025Wichita State JK Gold Classic6k19:38.8(Place 23rd)
- May 02, 2025Heart of America Outdoor Championships5,000 m15:10.62(Place 4th)
- May 02, 2025Heart of America Outdoor Championships10,000 m31:52.23(Place 1st)
- Apr 16, 2025Bryan Clay Invitational5,000 m14:47.21(Place 46th)
- Apr 16, 2025Bryan Clay Invitational10,000 m31:14.41(Place 37th)
- Mar 27, 2025WashU Distance Carnival10,000 m31:25.13(Place 71st)
- Mar 21, 2025Spire Distance Carnival5,000 m14:55.00(Place 8th)
- Feb 14, 2025Heart of America Indoor Championships3,000 m8:45.51(Place 3rd)
- Feb 14, 2025Heart of America Indoor Championships5,000 m14:54.05(Place 1st)
- Jan 31, 2025Washburn Open5,000 m14:58.09(Place 19th)
- Jan 25, 2025NAIA / Juco Challenge3,000 m8:38.08(Place 6th)
- Jan 18, 2025Coach Alsup Invite1,000 m2:40.00(Place 19th)
- Jan 18, 2025Coach Alsup InviteMile4:28.65(Place 17th)
- Dec 13, 2024Iowa State Holiday Invitational3,000 m8:45.80(Place 1st)
- Dec 07, 2024Mel Tjeerdsma Classic800 m2:07.84(Place 18th)
- Dec 07, 2024Mel Tjeerdsma Classic5,000 m14:59.81(Place 2nd)
- Nov 22, 2024NAIA Cross Country Championships8k25:22.3(Place 134th)
- Nov 09, 2024Heart of America XC Championships8k25:05.4(Place 5th)
- Oct 12, 2024Brian T. Simpson Invite8k25:29.6(Place 13th)
- Sep 28, 2024Chile Pepper XC Festival8k27:00.4(Place 165th)
- Sep 20, 2024Larry Young XC Invitational8k26:24.4(Place 17th)
- Aug 31, 2024Bob Timmons Rim Rock XC Classic6k19:56.0(Place 28th)
- May 03, 2024Heart of America Outdoor Championships5,000 m15:42.38(Place 4th)
- May 03, 2024Heart of America Outdoor Championships10,000 m32:41.86(Place 1st)
- Apr 25, 2024Kip Janvrin Open800 m2:06.91(Place 41st)
- Apr 25, 2024Kip Janvrin Open1,500 m4:13.92(Place 46th)
- Apr 18, 2024Kansas Relays10,000 m32:16.18(Place 12th)
- Mar 28, 2024Emporia State Relays10,000 m32:48.65(Place 2nd)
- Mar 15, 2024Spire Distance Carnival5,000 m15:20.64(Place 10th)
- Feb 16, 2024Heart of America Indoor Championships3,000 m8:55.98(Place 7th)
- Feb 16, 2024Heart of America Indoor Championships5,000 m15:25.97(Place 5th)
- Feb 09, 2024Ichabod Invitational3,000 m8:48.29(Place 31st)
- Feb 01, 2024Bearcat InviteMile4:33.28(Place 24th)
- Feb 01, 2024Bearcat Invite5,000 m15:36.41(Place 15th)
- Jan 20, 2024NAIA / Juco Challenge3,000 m8:56.54(Place 10th)
- Jan 12, 2024Graduate Classic3,000 m8:53.61(Place 12th)
- Dec 09, 2023Crimson & Gold InvitationalMile4:39.38(Place 53rd)
- Dec 09, 2023Crimson & Gold Invitational5,000 m15:28.01(Place 35th)
- Dec 02, 2023Mel Tjeerdsma Classic3,000 m9:00.08(Place 10th)
- Nov 17, 2023NAIA Cross Country Championships8k26:56.0(Place 183rd)
- Nov 04, 2023Heart of America XC Championships8k25:16.8(Place 4th)
- Oct 21, 2023Seminole Valley Stampede8k26:07.5(Place 7th)
- Oct 07, 2023Haskell Invite8k26:33.2(Place 6th)
- Sep 15, 2023Columbia College Larry Young XC Invite8k26:33.2(Place 15th)
- Sep 01, 2023Griffon Twilight6k19:37.0(Place 33rd)
Pre-college (Germany)
Selected results from LADV (DJK Armada Euchen-Würselen, Nordrhein) before college in the US.
- 3,000 m 8:54.86— Rostock, Jul 2023 (U20) · DM Jugend U20/U18
- 3,000 m 8:56.20— Dortmund, Jun 2023 (U20) · Jump'n'Run Meeting
- 1,500 m 4:17.59— Aachen, May 2023 (U20) · Regionsmeisterschaften
- 3,000 m 9:03.36— Siegburg, May 2023 (U20) · Siegburger Pfingstsportfest / NRW Hindernismeisterschaft
- 5,000 m 16:14.71— Dortmund, Apr 2023 (U20) · NRW Langstreckenmeisterschaften Rahmenprogramm
- 5 km Straße 15:48— Leverkusen, Mar 2023 (U20)
- 3,000 m 9:21.74— Düsseldorf, Feb 2023 (U20) · NRW Hallenmeisterschaften
- 10 km Straße 32:51— Bonn, Dec 2022 (U18)
- Cross Sprint 10:09— Neunkirchen-Seelscheid, Nov 2022 (U18) · NRW Crossmeisterschaften
- 10 km Straße 33:20— Saarbrücken, Sep 2022 (U18) · DM 10 km Straße, 8. Platz
- 5 km Straße 16:26— Saarbrücken, Sep 2022 (U18)
- 10,000 m 33:17.12— Bergisch Gladbach, Sep 2022 (U18)
- 3,000 m 9:05.05— Bergisch Gladbach, Aug 2022 (U18) · Bahnlaufserie
- 3,000 m 9:13.95— Ulm, Jul 2022 (U18) · DM Jugend U20/U18
- 3×1,000 m Staffel 8:38.60— Aachen, May 2022 (U20) · NRW Langstaffelmeisterschaften
- 3,000 m 9:10.02— Köln, May 2022 (U18) · Christi-Himmelfahrt-Sportfest TuS Köln
- 3,000 m 9:15.54— Rheine, Apr 2022 (U18) · NRW Langstreckenmeisterschaften
- 10 km Straße 33:43— Münster, Mar 2022 (U18) · NRW 10-km-Straßenlaufmeisterschaften
- Cross Sprint 13:02— Neunkirchen-Seelscheid, Nov 2021 (U18) · NRW Crossmeisterschaften
- 800 m 2:23.20— Leverkusen, Jan 2020 (M15) · Jugend-Hallensportfest U14/U16 (Halle)
- Crosslauf kurz 12:03— Sonsbeck, Dec 2019 (U16)
- 3,000 m 10:26.19— Siegburg, Jun 2019 (U16)
Yearly distance
Total running distance per year (training + races).
Lifetime total
20,864 km
≈ 12,964 mi
Rough time at ~4:30/km: ~1,565 hours (~65 days)
2025
5,951 km
≈ 3,698 mi
2024
5,428 km
≈ 3,373 mi
2023
4,418 km
≈ 2,745 mi
2022
2,810 km
≈ 1,746 mi
2021
2,257 km
≈ 1,402 mi
Awards & championships
- Sports Medal of the City of Würselen (Jan 2024) — Awarded for achievements in long-distance running at the Würselen Sports Matinee.
Sports
Photos to come.