Competitive sports
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, 3,000 m up to 10,000 m and cross country (6k, 8k, 10k). I share training and race reflections on Instagram and Strava.
Teams
Clubs and universities I've run for.
DJK Armada Euchen-Würselen
Germany
Park University
2023–2025
Washburn University
2025–
Sports
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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) 8:36.58- Ichabod Invitational
- 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
- 1stNorth Rhine Cross Country Champs(Neunkirchen-Seelscheid)Cross SprintU1810:09Nov 2022
- 1stNRW 10k Road Racing Champs(Münster)10k RoadU1833:43Mar 2022
- 2ndNRW Hallenmeisterschaften(Düsseldorf)3,000 mU209:21.74Feb 2023
- 2ndNorth Rhine-Westphalia Long-Distance Champs(Rheine)3,000 mU189:15.54Apr 2022
- 3rdHeart of America Indoor Championships3,000 m8:45.51Feb 2025
- 3rdNorth Rhine Cross Country Champs(Neunkirchen-Seelscheid)Cross SprintU1813:02Nov 2021
- 3rdNorth Rhine Cross Country Champs(Sonsbeck)Short cross countryU1612:03Dec 2019
- 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- Individually qualified for Nationals
- 5thHeart of America XC Championships8k25:05.4Nov 2024- Individually qualified for Nationals
- 5thHeart of America Indoor Championships5,000 m15:25.97Feb 2024
- 7thHeart of America Indoor Championships3,000 m8:55.98Feb 2024
- 8thGerman National 10k Road(Saarbrücken)10k RoadU1833:20Sep 2022
- 14thGerman Youth Champs (U20/U18)(Ulm)3,000 mU189:13.95Jul 2022
- 16thDeutsche Cross Meisterschaften(Sonsbeck)CrosslaufU1814:34Dec 2021
- 17thMIAA Indoor Track & Field Championships5,000 m15:15.22Feb 2026
- 18thDeutsche Cross Meisterschaften(Löningen)CrosslaufU1814:11Nov 2022
- 24thGerman Youth Champs (U20/U18)(Rostock)3,000 mU208:54.86Jul 2023
- 32ndMIAA XC Championships8k25:59.4Oct 2025
- 41stNCAA DII Central Region10k31:57.1Nov 2025- Team qualified for Nationals
- 134thNAIA Cross Country Championships8k25:22.3Nov 2024
- 177thNCAA DII Cross Country Championships10k32:28.2Nov 2025
- 183rdNAIA Cross Country Championships8k26:56.0Nov 2023
Recent results
Chronological, newest first
2026
- Feb 27, 2026MIAA Indoor Track & Field Championships5,000 m15:15.22(Place 17th)
- Feb 14, 2026Ichabod Invitational3,000 m8:36.58(Place 20th)
- Jan 30, 2026Washburn Open5,000 m14:54.09(Place 22nd)
- Jan 16, 2026Washburn Rust Buster3,000 m8:43.56(Place 13th)
2025
- Dec 31, 2025Silvesterlauf Aachen9k Road29:16.8(Place 1st)
- Dec 31, 2025Silvesterlauf Aachen4.5k Road13:40.2(Place 3rd)
- Nov 22, 2025NCAA DII Cross Country 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)
2024
- Dec 31, 2024Silvesterlauf Aachen9k Road28:09.9(Place 3rd)
- Dec 31, 2024Silvesterlauf Aachen4.5k Road13:37.4(Place 4th)
- 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)
- Aug 03, 2024Die 10 km von Dürwiß10k Road32:41(Place 5th)
- 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)
2023
- 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)
- Jul 2023German Youth Champs (U20/U18)(Rostock)3,000 m8:54.86(Place 24th)U20
- Jun 2023Jump'n'Run Meeting(Dortmund)3,000 m8:56.20U20
- May 2023Regionsmeisterschaften(Aachen)1,500 m4:17.59U20
- May 2023Siegburger Pfingstsportfest(Siegburg)3,000 m9:03.36U20- NRW Hindernismeisterschaft
- Apr 2023NRW Langstreckenmeisterschaften Rahmenprogramm(Dortmund)5,000 m16:14.71U20
- Mar 2023Leverkusen(Leverkusen)5k Road15:48U20
- Feb 2023NRW Hallenmeisterschaften(Düsseldorf)3,000 m9:21.74(Place 2nd)U20
2022
- Dec 31, 2022Silvesterlauf Aachen(Aachen)4.8 km Straße15:22(Place 5th)U18
- Dec 11, 2022Nikolauslauf(Bonn)10k Road32:51U18
- Nov 26, 2022Deutsche Cross Meisterschaften(Löningen)Crosslauf14:11(Place 18th)U18
- Nov 2022North Rhine Cross Country Champs(Neunkirchen-Seelscheid)Cross Sprint10:09(Place 1st)U18
- Sep 2022German National 10k Road(Saarbrücken)10k Road33:20(Place 8th)U18
- Sep 2022German National 10k Road(Saarbrücken)5k Road16:26U18
- Sep 2022Bahnlaufserie Bergisch Gladbach Tag 3(Bergisch Gladbach)10,000 m33:17.12U18
- Aug 2022Bahnlaufserie Bergisch Gladbach Tag 1(Bergisch Gladbach)3,000 m9:05.05U18
- Jul 2022German Youth Champs (U20/U18)(Ulm)3,000 m9:13.95(Place 14th)U18
- May 2022NRW Langstaffelmeisterschaften(Aachen)3×1,000 m Relay8:38.60U20
- May 2022Christi-Himmelfahrt-Sportfest TuS Köln(Köln)3,000 m9:10.02U18
- Apr 2022North Rhine-Westphalia Long-Distance Champs(Rheine)3,000 m9:15.54(Place 2nd)U18
- Mar 2022NRW 10k Road Racing Champs(Münster)10k Road33:43(Place 1st)U18
2021
- Dec 18, 2021Deutsche Cross Meisterschaften(Sonsbeck)Crosslauf14:34(Place 16th)U18
- Nov 2021North Rhine Cross Country Champs(Neunkirchen-Seelscheid)Cross Sprint13:02(Place 3rd)U18
- Sep 02, 2021Baaninstuif(Hengelo)5,000 m16:47.80(Place 2nd)U18
- Aug 15, 2021Zuiderpark Lopen(Den Haag)3,000 m9:36.58U18
2020
- Jan 2020Jugend-Hallensportfest U14/U16(Leverkusen)800 m2:23.20M15
2019
- Dec 31, 2019Silvesterlauf Aachen(Aachen)4.8 km Straße17:08(Place 13th)U16
- Dec 01, 2019North Rhine Cross Country Champs(Sonsbeck)Short cross country12:03(Place 3rd)U16
- Oct 26, 2019Jedermannlauf 5km(Herzogenrath)5k Road18:39U16
- Sep 20, 2019Abendsportfest(Erkelenz)2,000 m6:45.15U16
- Jun 28, 2019Mittsommermeeting(Siegburg)3,000 m10:26.19U16
- Jun 19, 20193. Dürener Staffellauf(Düren)5k Road18:53U16
- May 25, 2019Mützenicher Vennlauf(Mützenich)4.3 km Straße16:31U16
- May 05, 201916. Simmerather Mailauf(Simmerath)4 km Straße14:59.1U16
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.