Artichoke's Running Blog (Ken Spence)

St. George 1/2 Marathon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Tooele & Ivins,UT,USA

Member Since:

Oct 30, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

St. George Marathon 20-year Club (completed 26)

Boston Marathon 2006, 2007, 2008, 2016, 2017 (+DNF 2011)

Running for 39 years, logged 58,000 miles since 1982. 38 marathons.

Old Man PR's:

5K = 19:58 - July 4th Freedom Run 7/4/08

6K = 26:38 - Cold Turkey Rrrun, 11/23/06

10K = 43:00 - Deseret News, 7/24/08

1/2 Marathon = 1:32:54 - Hobble Creek, 8/23/08

Marathon = 3:23:13 - St. George, 10/4/08 (Boston Qualifier)

Boston Best: 3:35:07, 4/21/08 (Boston Qualifier)

Boston Worst:  DNF, 4/18/11 

 

Short-Term Running Goals:

Keep running!

Long-Term Running Goals:

Keep running for another 20 years.

Personal:

Married for 44 years to a wonderful and supportive wife. She's run 2 marathons herself in our earlier years so that helps.  4 boys, all married, and 10 grandchildren.  2 sons are runners. I celebrated 39 years of running madness, insanity, or at least OCD, on August 23rd, 2021. 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Free Lifetime Miles: 22.50
Saucony Peregrine Trail Lifetime Miles: 318.15
Asics 2000 Aqua #2 Lifetime Miles: 419.50
Asics 2000 Aqua #3 Lifetime Miles: 393.10
Asics 2000 Gray/Yellow Lifetime Miles: 610.30
Saucony Peregrine Trail #2 Lifetime Miles: 168.40
Asics 2000 Aqua #4 Lifetime Miles: 355.00
Slow milesFast milesTotal Distance
1436.75537.001973.75
Asics Gel Kayano Miles: 471.50Asics 2170 Gray Miles: 133.00Saucony Peregrine Trail Miles: 157.15Saucony Guide4 #3 Miles: 266.00Asics 2000 Orange Miles: 251.00Nike Free Miles: 3.00Saucony Pro Guide 6 #1 Miles: 480.20Saucony Pro Guide 6 #2 Miles: 207.00
Slow milesFast milesTotal Distance
6.000.006.00

11:00 a.m. 6 mile run with Tina in 54:54, 9:09 AP. Cold and mostly overcast. Skyline route modified to Vine St.

Asics Gel Kayano Miles: 6.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:15 p.m. 5 TM miles. Progression run from 8:34 to 7:30 pace. 31:20 for last 3.88 miles.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym with Sharon. 3x10x6 machines at additional 5-10 lbs. 20 minutes recumbent cycling.

6:15 p.m. 5 TM miles in 42:20. 8:34 AP for 4 miles, then progression down to 7:03 pace during final mile.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m. 4 TM miles at Gold's Gym. 35:41. 3 at 9:05 AP then progression down to 7:30 pace.

Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
4.006.0010.00

10:00 a.m. 10 miles in 1:29:25 up the Smelter Road hills and back including the uphill on upper Droubay Rd. with Tina in the cold and hazy sunshine. 7-12 degrees. 3 layers on top. 8:57 AP. a decent run, all things considered, and a decent week at 35 miles.

Asics 2170 Gray Miles: 10.00
Comments
From Burt on Mon, Jan 07, 2013 at 08:44:24 from 71.216.109.214

Great. Now I'm going to have that Simon and Garfunkel song in my head all day. Oh well, better than the Bangles version. Now that one's in my head!

Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym with Sharon. 40 minutes, 20/20 elliptical/upright cycling workout.

5:45 p.m. 5 TM miles at the gym in 41:37. Progression: 8:34 AP for 3 miles, increasing last 2 gradually to 7:00 effort at the end.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym with Sharon. 3x15x6 machines, upper body weights followed with 20 minutes recumbent cycling.

6:15 p.m. 5 TM miles at Gold's Gym in 41:27. Progression run at 8:34 pace for 3 miles, then 8:00 pace for 1.5, down to 7:00 at finish.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/ upright stationary cycling.

6:15 p.m. 5TM miles at the gym. 43:10. 8:47 pace for 3 miles then progression to 7:30.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. 20 minutes stationary cycling at home gym. 10 min. On Universal Gym upper body weights.

Had to bag evening run after getting home at 9:00 p.m. Traveled in a major snow storm from Idaho followed by 2 1/2 hour bus ride from SLC to Tooele. This is why I'd rather be at our place in Ivins!

Comments
From allie on Thu, Jan 10, 2013 at 22:04:04 from 97.126.212.61

crazy storm this evening. i'm glad you made it home safely -- so many slide-offs out there...

From artichoke on Fri, Jan 11, 2013 at 13:59:41 from 207.135.129.4

Thanks. Yeah we saw a lot off the road. Stay safe.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 5 TM miles at home gym. Easy in 46:35. Followed by a helluva lot of snow shoveling.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
12.000.0012.00

7:00 a.m. Gold's Gym TM running with Tina.  12 miles at just under 9:00 min. pace for 10 miles and slight progression final two.  Roads are still a total mess out here.

Asics 2170 Gray Miles: 12.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's gym. 40 minutes. 20/20 elliptical/cycling workout.

6:20 p.m. 5 TM miles at Gold's Gym in 42:10. 8:34 pace for 3 miles then progression run to 7:30 pace.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights followed by 20 minutes recumbent cycling.

6:20 p.m. 5 TM miles at Gold's Gym in 41:35. 8:24 pace for 3 miles then progression run to 7:30 pace.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. 40 minutes at Gold's Gym. 20/20 elliptical/cycling workout.

7:00 p.m. 5 TM miles in 44:45

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

Off today.

Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

Race: St. George 1/2 Marathon (13.1 Miles) 01:49:17, Place overall: 352, Place in age division: 7
Slow milesFast milesTotal Distance
0.0013.1013.10

St. George 1/2 Marathon. 7/34 M55-59 AG. Paced my daughter-in-law, Ashlee, to a 1:49:17 finish. 8:20 AP. She did great, especially for her very first race! Stayed very strong right to the finish. A very positive experience for her. A beautiful day. Sunny and clear blue skies. A bit nippy at the start at about 32 degrees, 44 degrees at the finish, 56+ degrees later in the day. Took the grandkids up on the red cliffs hiking in the late afternoon. Sure beats the cold temperatures and gunk in the air up in SLC and in Tooele right now. Do NOT want to go home on Monday!

Asics Gel Kayano Miles: 13.00
Comments
From Burt on Tue, Jan 22, 2013 at 20:36:45 from 72.223.80.89

Super cool! Sounds like a fun time.

From artichoke on Wed, Jan 23, 2013 at 18:37:00 from 174.52.123.59

I hear you're enjoying 80 degrees down there!

From Burt on Thu, Jan 24, 2013 at 11:17:24 from 71.216.109.214

Yeah, it's quite nice.

Slow milesFast milesTotal Distance
5.000.005.00

8:30 a.m. Gold's Gym, St. George. 3x15x7 machines, upper body weights plus 20 minutes recumbent cycling.

11:45 a.m. Ivins, UT. 5 mile recovery run, easy. 45:58. 9:12 AP. Loop up to the Toe Trail and back along Tuacahn Rd., Painted Hills Drive, Snow Canyon Parkway path, Puerto Drive and home. Sunny, clear and beautiful. About 45 degrees. Heading back to Tooele and SLC with the cold, snow, and gunk!! It was 57 degrees when we left SG, 3 hours later north of Delta it was 6 degrees!

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:15 p.m. 5 TM miles at the gym in 43:16. Progression 9:30 to 7:30 pace,

Asics Gel Kayano Miles: 5.00
Comments
From Burt on Tue, Jan 22, 2013 at 20:35:54 from 72.223.80.89

Hey choke. I need to read your race report. Here I go.

Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. 30 minutes upright cycling at the gym.

5:00 p.m. 5TM miles at the gym in 44:17. Easy progression.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
2.003.005.00

5:00 a.m. 40 minutes at Gold's Gym with Sharon. 3x15x6 machines upper body weights then 20 minutes recumbent cycling.

6:00 p.m. 5 TM miles in 42:13. Progression from 8:30 to 7:40 pace. Getting pretty sick of the treadmill right now. I guess it beats icy roads and choking air.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 TM miles at home in 37:50

Asics 2170 Gray Miles: 4.00
Slow milesFast milesTotal Distance
10.000.0010.00

9:00 a.m. 10 TM miles at the gym. 1:30:00. Getting downright tired of running on the treadmill. Sick of the bad air. Heading to Orlando on Monday and then to St. George when I get back on Friday. Maybe it will be better here after that. I'm still seeing people out running in this gunk. May as well light up a cigarette.

Asics Gel Kayano Miles: 10.00
Slow milesFast milesTotal Distance
4.000.004.00

Orlando, FL. 5:45 p.m. EST. 4 miles around the hotel and by Seaworld. 36:22 easy. 75 degrees. Left Tooele this morning at 16 degrees. A bit of a shock to the system.

Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
6.000.006.00

10:30 a.m. 20 minutes easy on the recumbent at the Fitness Center. 6 miles in 56:51 on loop course west and then north of the Convention Center mostly along International Avenue. Back to the Fitness Center for 20 minutes on the elliptical. Warm and muggy. 82 degrees.

Asics Gel Kayano Miles: 6.00
Slow milesFast milesTotal Distance
4.000.004.00

5:45 pm. 4 miles very easy in 37:58. Loop around hotels towards Seaworld and back with loop in the parking lot.

Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
6.000.006.00

Orlando, FL. 3:00 pm. 6 miles easy in 54:06, 9:01 AP. North out and back on International.

Fitness Center afterwards. 20/20 elliptical/recumbent cycling.

Asics Gel Kayano Miles: 6.00
Comments
From allie on Thu, Jan 31, 2013 at 15:08:27 from 97.117.83.221

ahhh, a week in florida! i'm sure that's been nice.

From artichoke on Fri, Feb 01, 2013 at 22:13:59 from 74.211.14.96

Nice respite from the cold and snow. Although I returned to much nicer Utah weather than what I left in Monday morning.

Slow milesFast milesTotal Distance
0.000.000.00

No running today. Travel day. Orlando to Phoenix to Salt Lake City by plane. To Tooele by bus. To St. George by car.

Slow milesFast milesTotal Distance
12.000.0012.00

9:30 a.m. St. George Gold's Gym. 3x15x8 machines upper body weights.

2:00 p.m. Snow Canyon and Ivins. 12 miles easy in 1:56:09. 10 mile out and back in Snow Canyon, 1:35, then 2 mile Ivins loop with Pickles.

Asics Gel Kayano Miles: 12.00
Slow milesFast milesTotal Distance
0.005.005.00

6:20 p.m. 5 TM miles at Gold's Gym. 41:25, 8:17 AP. Progression run from 8:54 to 7:15 pace.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines, upper body weights followed by 20 minutes recumbent cycling.

6:15 p.m. 5 TM miles in 43:24 at the gym, progression run.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:20 p.m. 5 TM miles in 43:48 at the gym. Progression run from 9:22 to 8:00 pace.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights + 20 minutes recumbent cycling.

6:15 p.m. 5 easy miles (outside, finally) with Pickles. Westland Route. 30 degrees. Finally, some breathable air!

Asics Gel Kayano Miles: 5.00
Comments
From Burt on Thu, Feb 07, 2013 at 23:13:21 from 72.223.80.89

Hooray for clean air!

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 5 TM miles at Gold's Gym, easy in 47:23.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
10.000.0010.00

Ivins, UT. Noon 10 mile run along Snow Canyon Parkway Trail to Halfway Wash and back via Pioneer Parkway. 42 degrees and sunny.

Asics Gel Kayano Miles: 10.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. 35 minutes at the gym. Elliptical and upright cycling.

6:15 p.m. 5 TM miles at the gym in 44:20, 8:52 AP, progression run from 9:40 to 8:00 min. pace.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. 3x15x6 machines upper body. 20 minutes recumbent cycling.

6:15 p.m. 5 TM miles at the gym in 42:40. 8:34 pace for 4 miles then progression to 7:30 pace over final mile.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym with Sharon. 20/20 elliptical/cycling workout.

6:30 p.m. 5 TM miles in 40:44. 8:09 AP. Progression run 8:34 to 7:00 min. pace.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights and 20 minutes recumbent cycling.

5:45 p.m. 5 miles in 46:46 with Pickles on the Westland route. Daylight and dry roads finally!!

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

No gym. No running. Bad head cold. Heading to St. George.

Slow milesFast milesTotal Distance
12.000.0012.00

Ivins, UT. 10:00 a.m. 12 mile run. Snow Canyon trail to end of paved trail and back for 10 miles in 1:33. Then picked up Pickles at our place for 2 more miles, easy. 12 total in 1:55. Nice, nice day. Clear blue skies. Tons of cyclists out today.

Asics Gel Kayano Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

9:00 a.m. Ivins, UT. 5 mile run up to and along the Toe Trail easy with Pickles in 49:25. Sunny with clear, blue skies. Beautiful view of the red cliffs. Temperature in the 40's, but felt much warmer. Tough to go back to the cold and snow.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  20/20 elliptical/cycling workout at the gym.

6:15 p.m.  5 TM miles in 42:22 at the gym.

Asics 2170 Gray Miles: 5.00
Comments
From Burt on Wed, Feb 20, 2013 at 09:43:09 from 71.216.109.214

It's raining here today. Just thought I'd let you know.

From artichoke on Sat, Feb 23, 2013 at 13:30:29 from 174.52.123.59

Gracias. It's snowing here this morning. It turns me into a wimp, so I go to the gym.

From Burt on Sun, Feb 24, 2013 at 09:19:49 from 72.223.80.89

Haha! We actually got some snow here, too. It was visible on the mountains even yesterday still.

Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 TM miles at the gym.  36:50.  Progression run from 9:30 to 8:30 pace.

Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
5.000.005.00

6:15 p.m. 5 miles with Pickles on the Skyline route in 47:47.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 TM miles at home. Easy

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
0.0010.0010.00

10 TM miles at Gold's Gym in 1:21:13, 8:08 AP with Tina. Snowing all morning.

Asics Gel Kayano Miles: 10.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:45 p.m. 5 TM miles in 42:58 at the gym. Progression run.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weight reps. 20 minutes recumbent cycling.

6:15 p.m. 5 miles in 45:30 own the Westland route with Pickles. Still some daylight for 3.5 miles.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:15 p.m. 5 miles easy with Pickles to mouth of Middle Canyon and back via Upland and Skyline. Light for about 4 miles.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. Gold s Gym. 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 5 TM easy miles at home in 48:45.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
12.000.0012.00

10:00 a.m. Ivins, UT. 12 miles in 1:50:53, from our place and up Snow Canyon trail to end of asphalt trail and back home for 10 in 1:30:54, then 2 mile out and back to Center St. in downtown Ivins and back. Such nice temperatures, first run in short sleeves outside all year.

3:00 p.m. 2 miles hiking in Johnson Canyon, off of Snow Canyon up to the Arch. With Rick, Pickles, and Sharon.

5:00 p.m. 5 mile mountain bike ride with Rick up to and along the Toe Trail, Tuacahn Rd., Painted Hills and back home.

A very, very nice day but I'm beat. Time to go out for some great Mexican food at Pancho's and Lefty's.

Asics Gel Kayano Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

Ivins, UT. 7:45 a.m. 5 miles easy with Pickles up to and along the Toe Trail and home via Tuachan Rd., Snow Canyon Parkway, and Puerto Drive.

10:00 a.m. 2-3 miles hiking west of Ivins out to the petroglyphs above the Santa Clara River.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

6:15 p.m. 5 TM miles at the gym in 44:35, 8:55 AP.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 miles easy with Pickles on the standard Skyline route, 48:52. A lot of deer out tonight.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
2.003.005.00

5:00 a.m.  Gold's Gym.  20/20 elliptical/cycling workout.

Noon.  5 mile run up and back in City Creek Canyon in 42:28.  Felt great!  Nice day, sunny.  Some head wind coming back down, but generally pretty tolerable.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  Gold's Gym.  3x15x6 machines, upper body weights.  20 minutes recumbent cycling.

6:15 p.m  5 miles w/ Pickles on the Westland route.  Pretty dang slow tonight.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
2.000.002.00

5:00 a.m.  2 mile TM at home.  Easy.

Asics Gel Kayano Miles: 2.00
Race: THS Track "Fund" Run (3.1 Miles) 00:21:17, Place overall: 13
Slow milesFast milesTotal Distance
3.903.107.00

Tooele High School Track Team 5K "Fund" Run. 9:30 a.m. 21:17, 6:52 AP. 11th overall men, 13th total field.  A bit on the cold side, but the rain/ snow held off. Felt decent, tweaked my right hammy a bit with about a mile to go, similar to the City Creek race on Thanksgiving. Not too bad, but hope it gets better before the 10K in Snow Canyon and Ivins next weekend. Tina ran 20:34 for 2nd place in the Women's overall. Not bad for 51 years of age! Winner ahead of her only by 7 seconds. Ray 3rd overall men in the 19 minute range and a PR. He's around 50 as well. Great job!! 196 participants. Ran back up to the truck at the starting line afterwards. Total of about 7 miles today. Looking forward to 75+ degrees next weekend in St. George.

Asics 2170 Gray Miles: 7.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 20/20 elliptical/cycling workout at the gym.

6:00 p.m. 5 miles in 46:16 with Pickles to mouth of Middle Canyon and back. Nice day and daylight!!

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym.m 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:00 p.m. 5 miles easy with Pickles down the 50 W. alley paths and back via 600 N. Coleman and the high school.

Pretty sluggish for 2 or 3 miles.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
1.004.005.00

5:00 a.m.  Gym.  20/20 elliptical/cycling with Sharon.

Noon.  5 mile run in City Creek Canyon.  Tempo run in 40:43.  8:09 A.P.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. Gold's Gym.  3x15x6 machines upper body weights and 20 minutes recumbent cycling.

5:15 p.m.  3 miles easy with Pickles down around the high school and back. 

Saucony Guide4 #3 Miles: 3.00
Slow milesFast milesTotal Distance
0.000.000.00

Rest. Walked the dog, no mas!

Race: Spectrum 10K (6.2 Miles) 00:45:19, Place overall: 110, Place in age division: 5
Slow milesFast milesTotal Distance
3.006.209.20

Spectrum 10K. Snow Canyon to Ivins. 45:19, 7:18 AP. 110/791 overall. A great day. Pretty warm for the entire race.

Ran home easy for about a mile afterward and then with Pickles for another easy 2 miles.

Asics Gel Kayano Miles: 9.00
Comments
From Burt on Sat, Mar 16, 2013 at 21:37:56 from 72.223.80.89

Man, that's fast! Way to go!

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout. Hamstrings sore from Saturday.

6:15p.m. 5 miles, easy recovery run with Pickles in Settlement Canyon. Ice and snow on the road at about mile 2.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 3x10x6 machines upper body weights adding +5 or +10 lbs. recumbent cycling for 20 minutes.

6:30 p.m. Orem, UT. 5 mile run along the Provo River Trail towards the lake and back with Rick in 46:30. Fun to be running with my youngest son! Do I have another convert in the family at 25 years old? My hamstrings still a bit tight and sore from Saturday, along with a little piriformis syndrome going on again.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. At the gym with Sharon. 20/20 elliptical/cycling workout.

4:00 a.m. 5 miles slow and easy. 2.5 with Pickles until he started dragging a bit. Warm, but overcast.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

6:15 p.m. 5 miles easy running with Pickles on the Westland route. Sunny, but chilly.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 TM at the gym in 36:05.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
8.002.0010.00

1:30 p.m.  10 TM miles in 1:33:20.  Followed by 3 x 15 x 7 machines upper body weights.

Asics Gel Kayano Miles: 10.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:15p.m. 5 miles easy with Pickles in 48:44. To mouth of Middle Canyon out vis SR 36 and back direct through the cemetery.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. At the gym. 3x15x6 machines, upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 miles easy with Pickles, 50 E. alley path to 600 N. over to Coleman up to Vine past the high school and home via 100 West. Slow in 48:04. 48 degrees.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m.  Gym.  20/20 elliptical/upright stationary cycle.

Noon.  5 miles fairly easy in 44:44 on the Bonneville Loop to 11th Ave. and E Street and back via Memory Grove.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines plus 20 minutes recumbent cycling.

6:15 p.m. 5 miles slow with Pickles on the double track trails behind Little Mountain and to the base of the dam, home via 900 South.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Pickles along Skyline. A lot of deer out this morning making the dog a bit looney.

Liz and Roland out with J Dog this morning as well.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
10.000.0010.00

9:30 a.m. 10 miles easy to end of paved trail in Snow Canyon and back. First 2 miles with Pickles. A bit warm.

Asics 2170 Gray Miles: 10.00
Slow milesFast milesTotal Distance
5.000.005.00

8:30 a.m. Ivins, UT. 5 miles easy with Pickles along the Snow Canyon Parkway paved path and back along the Toe Trail.

10:00 a.m. Gold's Gym, St. George with Sharon. 20/20 elliptical/cycling workout.

Joined St. George Running Club this morning.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

8:30 a.m. Ivins, UT. 6 miles easy with Pickles along 400 S. to Old Highway 91 then up to the Santa Clara River rim near the petroglyphs.

6:30 p.m. 40 minutes mountain biking on trails to the east and ack via Tuachan road and Puerto Drive.

Asics 2170 Gray Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

8:30 a.m. 5 miles easy with Pickles on trails to the east and up thru Padre Estates and the Tuacahn Rd. trail near the Citadel neighborhood and back same way.

10:00 a.m. Gold's Gym, St. George. 3x15x7 machines, upper body weights, 20 minutes recumbent cycling.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

7:30 a.m. Gold's Gym, St. George. 20/20 elliptical/cycling workout.

9:30 a.m. 6 miles (2.5 w/ Pickles). Ivins to Old Highway 91 down to the older part of Santa Clara and back via Red Mountain Drive and Pioneer Parkway.

Asics Gel Kayano Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

7:30 a.m. Gold's Gym, St. George. 3x15x7 machines upper body then 20 minutes recumbent cycling.

9:00a.m. 5 mile trail run with Pickles up to and along the Toe Trail over to the Tuacahn Road then down thru Padre Estates and the dirt paths east of us near the lava flow.

11:00 a.m. Hiking with Sharon and Pickles up to the petroglyphs and the Santa Clara River rim and back. Trail pretty busy today for a weekday.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
12.000.0012.00

8:15 a.m. 12 miles up into Snow Canyon to end of paved path and 2 on the gravel service road.

1:54:38. A beautiful day with gorgeous views in the canyon. Saw 3 guys being videoed running in dark suites, looking like missionaries. Weird! Heading back to Tooele tomorrow afternoon.

Asics Gel Kayano Miles: 12.00
Slow milesFast milesTotal Distance
0.000.000.00

Registered For SGM #20 today. Hope I can stay healthy enough to make it.

Slow milesFast milesTotal Distance
4.001.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:15 p.m. 5 TM miles at the gym. 46:03 progression run. Wimped out running in the rain tonight.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

6:00 p.m. 5 miles in 45:15 to mouth of Middle Canyon via SR 36, Skyline, East Broadway and back via cemetery. Sunny but cold at 39 degrees.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m.  Gold's Gym.  20/20 elliptical/cycling.

11:45 a.m.  5 miles on the Bonneville loop in City Creek Canyon and up to F Street on 11th Ave.  Back via lower canyon and Memory Grove.  Sunny, but still a bit chilly with the breeze.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym with Sharon. 3x15x6 machines +5 or 10 lbs. 20 minutes recumbent cycling.

6:30 p.m. 5 miles easy with Pickles in 48:20 to mouth of Middle Canyon via SR36, Skyline, E. Broadway, and Vine. Back via cemetery and 400 S.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles at 5:00 a.m. with Pickles on the Skyline route.  The deer and the skunks were out in force this morning.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
0.0013.0013.00

9:00 a.m. 13 mile tempo run with Tina across town in Tooele then down through Erda and through Stansbury Park via the high school and back over to Benson Mill. 1:43:30 for 13.1 miles, 7:54 AP. 1:17:45 at 10 miles, 1:35:00 at 12 miles, 1:42:39 at 13. Cloudy day, slight tail wind.

Asics Gel Kayano Miles: 13.00
Comments
From allie on Sat, Apr 13, 2013 at 16:53:51 from 97.126.214.248

great tempo run.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 20/20 elliptical/cycling workout at the gym.

6:15 p.m. 5 mile recovery run with Pickles on the West side route. Two dog attacks tonight, but Pickles held his own. I don't understand why more dog owner's on the west side think they can let their dogs run loose. I seldom have this problem on the east side.

A co-worker's wife ran the Boston marathon yesterday and finished just a few minutes ahead of the blasts. A very sad day at this great marathon and great city.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Minimal weight workout at the gym. Got talking to an old friend and classmate.

6:15 p.m. 5 miles with Pickles to mouth of Middle Canyon and back.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 20/20 elliptical/cycling.

4:45 p.m. 5 miles easy with Pickles to mouth of Middle Canyon and back via steep hill on Benchview Drive. 47:27. Good training for the hill at Sand Hollow Reservoir at Hurricane Half Marathon on the 27th.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 3x15x6 machines upper body weights and 20 minutes recumbent cycling.

6:15 p.m. 5 miles with Pickles, same route, same time as yesterday.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
2.000.002.00

5:00 a.m. 2 miles easy with Pickles. Race tomorrow.

Asics Gel Kayano Miles: 2.00
Race: Domestic Violence Awareness 5K (3.1 Miles) 00:20:37, Place overall: 2, Place in age division: 1
Slow milesFast milesTotal Distance
3.903.107.00

9:00 a.m. Domestic Violence Awareness 5K - Tooele. 20:37, 6:43 AP (based on actual distance of 3.07 mi. on Garmin). 2nd Place overall. Got burned by the eventual winner over the last 1/2 mile. Cloudy, cold day with some light rain early on. Good tune up for Hurricane 1/2 Marathon next week.

Saucony Guide4 #3 Miles: 7.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 20/20 elliptical/cycling workout.

6:00 p.m. 5 miles slow, easy, recovery run with Pickles to Middle Canyon and back.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 3x15x6 machines upper body weights and 20 minutes recumbent cycling.

6:15 p.m. 5 miles easy with Pickles down the west side alley paths and west along 600 N. and back on Coleman and Vine to 50 W. and home.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:30 a.m. Gym. 20/20 elliptical/cycling workout.

11:30.a.m. City Creek Canyon. 5 miles at moderate effort. 44:05.

Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. 3x15x6 machines upper body weights plus 20 minutes recumbent cycling.

Slow milesFast milesTotal Distance
0.000.000.00

Rest. Walk the dog,

Race: Hurricane 1/2 Marathon (13.1 Miles) 01:44:48, Place overall: 27, Place in age division: 1
Slow milesFast milesTotal Distance
1.0012.1013.10

Hurricane 1/2 Marathon. 1:44:48, 8:00 AP, 1st M55-59. 27th overall men, Ran with Ashlee (2nd AG) and Annie (3rd AG). Nice day for a run. Good consistent effort. 300 ft, net gain in elevation,

Asics 2000 Orange Miles: 13.00
Comments
From allie on Sat, Apr 27, 2013 at 22:06:58 from 97.117.91.49

very nice race! way to go.

Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. Gym. 20/20 elliptical/cycling workout.

6:15 p.m. 3 miles easy with Pickles mostly on the grass fields. Pretty warm.

Nike Free Miles: 3.00
Slow milesFast milesTotal Distance
5.000.005.00

6:15 p.m. 5 miles on the double track trail behind Little Mountain and up past the water tank to upper Deer Hollow area and back with Pickles.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 20/20 elliptical/cycling workout.

6:15 p.m. 5 miles easy with Pickles to mouth of Middle Canyon and back.

Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  3x10x6 machines upper body weights +5 to 10 lbs.  20 minutes recumbent cycling.

6:15 p.m.  5 miles with Pickles, easy to mouth of Middle Canyon and back. 

Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 miles easy on Skyline Drive with Pickles.  Liz and Roland out with J. Dog.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
10.000.0010.00

8:30 a.m. 10 miles, Snow Canyon up and back to end of paved trail with my son, Rick. His first 10 miler. Way to go Rick!! 1:35:47.

Asics 2000 Orange Miles: 10.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:00 p.m. 5 miles easy w/ Pickles to Middle Canyon and back via cemetery.

Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 miles in Settlement Canyon easy with Pickles. Overcast.

Asics 2000 Orange Miles: 5.00
Comments
From Burt on Tue, May 07, 2013 at 21:32:47 from 72.223.88.98

How you doing lately Choke? Injury free and running?

From artichoke on Thu, May 09, 2013 at 19:39:44 from 174.52.123.59

Doing pretty good, Burt! A bit of piriformis syndrome bugging me since mid-March, a real pain in the butt. But, otherwise okay. You?

From Burt on Fri, May 10, 2013 at 13:54:30 from 72.223.88.98

;)

Trying to run again, but life's getting in the way. It's good to at least try, though.

Slow milesFast milesTotal Distance
9.000.009.00

5:00 a.m. Gold's Gym. 4 TM miles progression run.

6:15 p.m. 5 miles on the Westland route with Pickles.

Asics Gel Kayano Miles: 4.00Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 3x10x6 machines upper body weights and 20 minutes recumbent cycling.

5:30 p.m. 5 miles easy with Pickles on Skyline Drive out and back. 47:52. Getting warmer.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Pickles along Skyline Drive .

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
14.000.0014.00

7:45 a.m. 14 mile run in 2:07:28. 5 miles with Tina. Getting pretty warm, should have gone out earlier. Felt like I was in St. George.

Asics 2000 Orange Miles: 14.00
Slow milesFast milesTotal Distance
6.000.006.00

6:15 p.m. 6 miles in 57:15 up Settlement Canyon to the amphitheater and back direct. Quite warm.

Asics 2000 Orange Miles: 6.00
Slow milesFast milesTotal Distance
3.002.005.00

5:30 p.m. 5 miles in 45:45. With Pickles for 1/2 mile or less, but much too warm for him. Sharon met us and took him home in the truck. Skyline route to the gate and back via Upland/Loma Vista loops.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

6:00 p.m. 5 miles easy with Pickles to Middle Canyon and back.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

6:15 p.m. 5 miles easy with Pickles in Settlement Canyon.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles mostly on trails, easy with Pickles.

Saucony Peregrine Trail Miles: 4.00
Slow milesFast milesTotal Distance
10.000.0010.00

7:45 a.m. Ivins, Utah. 10 miles in 1:33:00. Snow Canyon State Park from our place to the end of the paved trail and back.

10:00 a.m. Gold's Gym - St. George. 3x15x6 machines, upper body weights. 20 minutes recumbent cycling.

Asics 2000 Orange Miles: 10.00
Slow milesFast milesTotal Distance
6.002.008.00

5:00 a.m. 4 miles TM at Gold's Gym in 35:44, progression.

6:00 p.m. 4 miles on 50 W. / 150 W. alley paths with Pickles. Slow in 38:21.

Saucony Guide4 #3 Miles: 4.00Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
6.000.006.00

5:00 a.m. Gym. Weights + recumbent cycle.

6:00 p.m. 6 miles in Settlement Canyon w/ Pickles.

Asics 2000 Orange Miles: 6.00
Slow milesFast milesTotal Distance
9.500.009.50

5:00 a.m. 4 miles on Skyline.

6:00 p.m. 5.5 to Middle Canyon, Canyon Rim to Skyline and home, with Pickles.

Saucony Guide4 #3 Miles: 4.00Asics Gel Kayano Miles: 5.50
Slow milesFast milesTotal Distance
5.000.005.00

6:00 p.m. 5 miles in 46:21 w/ Pickles. NW quadrant. Alley paths, 600 N., Coleman, home by way of 100 West.

Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. 3 miles easy w/ Pickles. Skyline, and loop on 7th St., Terrace Ln., Upland Dr. and back.

Saucony Guide4 #3 Miles: 3.00
Slow milesFast milesTotal Distance
14.000.0014.00

7:00 a.m. 14 miles in 2:10:58, 12 miles with my son, Rick, in 1:53. Smelter Road hills to gate and back home, then 2 mile loop over to Coleman, down to 400 S. and home.

Asics 2000 Orange Miles: 14.00
Slow milesFast milesTotal Distance
8.000.008.00

7:30 a.m. Ivins, UT. 8 miles up to Tuacahn and back along Snow Canyon Parkway and Center Street paved path around older part of Ivins to 200 West down to Unity Park and back home along 400 S. with Pickles for about 6 miles. Met Sharon, running 1 1/2 miles for the first time on her replaced knee. Never thought I'd see that again. Way to go, Sharon!!

Asics 2000 Orange Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

7:00 a.m. Ivins, UT. 5 miles, Toe Trail loop at the base of the red cliffs and back via Tuacahn Rd., Painted Hills, and Padre Estates.

9:00 a.m. St. George Gold's Gym. 3x15x7 machines, upper body weights. 20 minutes recumbent cycling.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

6:00 a.m. 6 miles in 55:53, Skyline + 1400 E. Out via SR36, back home by Upland Loop.

Saucony Guide4 #3 Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym Tooele. 3x15x6 machines, upper body weights. 20 minutes recumbent cycling.

6:00 p.m. 5 miles with 1/2 of it on the double track trails behind Little Mountain and back by way of Upland and Skyline loop.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy on Skyline up and back direct.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
8.002.0010.00

6:15 a.m. Ivins Utah. 10 miles in Snow Canyon to end of paved path and back. Beautiful morning in the canyon. Nice and cool most of the run. 1:32:53.

Asics 2000 Orange Miles: 10.00
Slow milesFast milesTotal Distance
11.000.0011.00

5:00 a.m. 4 miles on Skyline with Pickles.

6:30 p.m. 7 miles in Settlement Canyon in 1:05 to about .25 miles above the gate and back.

Saucony Guide4 #3 Miles: 4.00Asics 2000 Orange Miles: 7.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 3x15x6 machines, 20 minutes recumbent cycling.

6:15 p.m. 5 miles with Pickles mostly along the mountain ridges behind Little Mountain and back down from the water tank road to Skyline and Bevan. Home via SR36. About an hour run.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
7.000.007.00

5:00 a.m. 4 miles easy with Pickles on Skyline Drive route,

6:15 p.m. Group run with Tooele Running team. 5K. 28:00+

Asics Gel Kayano Miles: 4.00Asics 2000 Orange Miles: 3.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 20/20 upright cycling (5 miles) / elliptical workout.

6:15 p.m. 5 miles of hills in Middle Canyon with Pickles. From Golf Course clubhouse up 2.5 and back.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles with Pickles on Skyline.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
10.004.0014.00

6:45 a.m. 14 miles in 2:08:28 (14.5). Smelter Road to gate and back plus 1 mile up Middle Canyon and back.

9:09 AP. Splits: 9:20, 9:29, 8:44, 9:34, 9:12, 9:09, 8:51, 8:34, 8:22, 9:03, 10:09, 9:11, 9:26, 9:08.

Asics 2000 Orange Miles: 14.00
Slow milesFast milesTotal Distance
3.003.006.00

5:00 a.m. Gold's Gym. 20/20 upright stationary cycle / elliptical workout.

6:15 p.m. 6 miles in Settlement Canyon. 54:21. Hot, but light breeze helped.

Asics 2000 Orange Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights. 15 minutes upright cycling.

6:30 p.m. 5 mile trail run w/ Pickles on the double track at the base of the Oquirrh's from Erda towards Pine Canyon (Lincoln) and back.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Pickles on Skyline Drive.

Going to see Spirit of the Marathon II tonight.

Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gym. 3x10x6 machines upper body weights @ +5-10 lbs. then 20 minutes on elliptical.

6:15 p.m. 5 slow miles with Pickles in Middle Canyon. Up and back down.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Pickles on Skyline.

Heading to St. George today for a Father's Day weekend with my 4 sons, ages 25-34. Looking forward to running 10 miles tomorrow in Snow Canyon with my two running sons!

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
10.000.0010.00

6:15 a.m. Slow 10 miles with Mark and Rick in Snow Canyon.

9:00 a.m. Hike to the petroglyphs and back with my four sons.

11:00 a.m. Swimming pool and hot tub.

Asics 2000 Orange Miles: 10.00
Slow milesFast milesTotal Distance
9.000.009.00

5:00 a.m. 4 mile run w/ Pickles on Skyline.

6:00 p.m. 5 mile run w/ Pickles in Settlement Canyon.

Saucony Guide4 #3 Miles: 4.00Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 5 miles w/ Pickles on Skyline and up through Elk Ridge, back by way of Loma Vista and Upland loops.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:30 a.m.

Skyline Ave. to the church and back via Upland. Easy with Pickles.

Ragnar tomorrow and Friday.

Saucony Guide4 #3 Miles: 4.00
Race: Wasatch Back Relay - Legs 5 & 17 (11.6 Miles) 01:31:44
Slow milesFast milesTotal Distance
0.0011.6011.60

10:00 a.m. Ragnar Wasatch Back Relay. Team: Bonehead 2.

Leg 5. 7.4 miles on gravel road up Avon Pass. Felt great and very thankful for the cooler weather. Handed off to my son Rick who did great on the slide down into the Ogden Valley.

8:30 p.m.

Leg 19. 4.2 miles in 31:44 heading out of Morgan. Pushed pretty good. Rick handled the long uphill climb on the next leg into East Canyon Reservoir very well.

Saucony Peregrine Trail Miles: 7.40Asics 2000 Orange Miles: 4.20
Race: Wasatch Back Relay - Leg 29 (2.8 Miles) 00:21:23
Slow milesFast milesTotal Distance
0.002.802.80

9:00 a.m. Wasatch Back Relay. Team: Boneheads 2.

Leg 29. In the Heber Valley. 2.8 miles in 21:23.

Asics 2000 Orange Miles: 2.80
Slow milesFast milesTotal Distance
8.000.008.00

8:30 a.m. 9 mile recovery run with Rick in 1:28:21 in Settlement Canyon plus Skyline & Cemetery Loop.

Asics Gel Kayano Miles: 9.00
Slow milesFast milesTotal Distance
6.250.006.25

9:15 a.m. 6.25 mile trail run with Rick, Tina, Helen, and Jennifer in Settlement Canyon. Up past Camp Wapiti and back then the Dark Trail up to the gate and back to the toll booth. 3 very tough ladies to run with and introduce my son to trail running.

Saucony Peregrine Trail Miles: 6.25
Slow milesFast milesTotal Distance
2.002.004.00

5:00 a.m. Gold's Gym. 20/20 upright cycling / elliptical workout.

6:15 p.m. 4 miles with Pickles up Settlement Canyon to Legion Park and back in 38:45.

Saucony Pro Guide 6 #1 Miles: 4.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 mile double track trail run north end of Pine Canyon (Lincoln) Church Road then east and southeast towards Box Canyon and back with Pickles. Took water mostly for the dog who was panting heavily.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
5.006.0011.00

5:00 a.m. 5 miles on Skyline into Elk Ridge and back via Loma Vista and Upland loops w/ Pickles.

6:15 p.m. 6 miles in Settlement Canyon in 54:30, 9:05 AP. Quite warm. Tempo pace last 3 miles. Felt pretty good.

Asics 2000 Orange Miles: 6.00Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights. 20 minutes upright stationary cycling.

6:15 p.m. 5 miles in 44:45, 8:57 AP, to Middle Canyon and back. Too hot for taking the dog again. Glad I carried one H2O.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:15 a.m. 4.5 miles along Skyline very easy with Pickles. Ran with Liz and J. Dog for a mile or so.

Asics 2000 Orange Miles: 4.00
Slow milesFast milesTotal Distance
16.000.0016.00

5:45 a.m. 16 miles easy in 2:30:16. Snow Canyon to end of asphalt path, plus 2 on the gravel service road, 2 along the Parkway towards St. George and back, plus 2 on the Tuacahn Road and back home. Warmer by the minute. First 2+ miles with Pickles. G2 at 2.5 and 9.5 miles.

Saucony Pro Guide 6 #1 Miles: 16.00
Slow milesFast milesTotal Distance
0.005.005.00

6:00 p.m. 5 mile tempo run in 40:53 in 97 degree temperatures. Ogden River Parkway path from the Timbermine parking lot west to Lincoln Ave. and back. 8:06 AP.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gym. 3x15x6 machines upper body weights followed by 20 minutes upright stationary cycling, 5.25 miles @ level 12.

8:00 p.m. 4 miles easy with Pickles mostly on grass around the high school playing fields then to Main/Vine and home.

Asics 2000 Orange Miles: 4.00
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. Gym. 20 minutes elliptical and 20 minutes recumbent cycling with Sharon. Resting for 5K tomorrow.

Race: Tooele Freedom Run 5K (3.1 Miles) 00:20:46, Place overall: 31, Place in age division: 1
Slow milesFast milesTotal Distance
0.003.103.10

Tooele Freedom Run 5K. 20:46. 6:42 AP. 1st M55-59. Cooler but very muggy. 8:30 a.m. start time. 31/364 O.A. Field.

Saucony Pro Guide 6 #1 Miles: 3.10
Comments
From allie on Fri, Jul 05, 2013 at 12:03:30 from 97.126.209.84

nice race, artichoke!

From artichoke on Sat, Jul 06, 2013 at 14:49:59 from 174.52.123.59

Thanks! A downhill course for 2 miles, but still a very good day for me.

Slow milesFast milesTotal Distance
4.000.004.00

5:30 a.m. 4 miles easy on Skyline Ave.bout and back with Rick and Pickles.

Asics 2000 Orange Miles: 4.00
Slow milesFast milesTotal Distance
5.004.009.00

7:00 a.m. Trail run in Settlement Canyon with Tina and Rick. 9.15 miles. From Parking lot at reservoir and up left-hand fork past Camp Wapiti taking the left-hand fork trail up to Bear Trap pass and back down into upper Settlement Canyon well above the gate. Down the canyon road until Dark Trail and back up to the parking lot. Nice run. Amazingly only muddy in spots.

Saucony Peregrine Trail Miles: 9.00
Slow milesFast milesTotal Distance
5.005.0010.00

5:00 a.m. 5 easy miles on Skykine to Grimm's Gate and back on the lower loops with Rick and Pickles.

6:15 p.m. 5 miles to mouth of Middle Canyon and back in 43:37. 90 degrees. Tempo effort in places. Legs still sore from Saturday's trail run.

Saucony Guide4 #3 Miles: 5.00Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gym w/ Sharon. 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 miles in 42:36 in the 90 degree heat on the Westland route.

Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
11.000.0011.00

5:00 a.m. 5 miles easy with Pickles on Skyline and lower loops coming back.

5:45 p.m. 6 miles in 55:07 in Settlement Canyon in very hot temperatures.

Saucony Guide4 #3 Miles: 5.00Saucony Pro Guide 6 #1 Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym with Sharon. 3x10x6 machines @ +5 to 10 lbs. additional weights, upper body then 20 minutes upright stationary cycling, 5+ miles.

6:00 p.m. 5 miles easy with Pickles in 47:28 to mouth of Middle Canyon and back direct.

Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 easy miles with Pickles on Skyline to 1400 East and back direct.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
16.000.0016.00

6:30 a.m. Ivins and St. George. 16 miles in 2:26:57 with Rick. East on Snow Canyon Parkway Trail, Halfway Wash Trail south to Dixie Drive and Santa Clara Path to Confluence. Virgin River Trail to Middleton Wash Trail up to near Gold's Gym. Not overly warm, but very muggy for SG. We were soaking wet when we finished. A nice run.

Saucony Pro Guide 6 #1 Miles: 16.00
Slow milesFast milesTotal Distance
5.005.0010.00

5:00 a.m. 5 miles easy on Skyline and lower loop coming back with Pickles.

6:15 p.m. 5 miles in Settlement Canyon. Near tempo pace last 2 miles. 44:57.

Saucony Guide4 #3 Miles: 5.00Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
2.003.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/ upright stationary cycling for 5 miles.

7:00 p.m. Gold's Gym. 5 miles TM, progression run, 9:30 pace to 7:20 pace. 41:40.

Opted not to run outside with the lightning. The rain would have felt great though.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.005.0010.00

5:00 a.m. 5 miles easy with Pickles on Skyline to gate and lower loops coming back.

6:15 p.m. 5 miles in 43:24. Moderate effort to mouth of Middle Canyon and back via Upland and Skyline.

Saucony Guide4 #3 Miles: 5.00Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.006.006.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights. 15 minutes recumbent cycling.

6:15 p.m. 6+ miles Settlement Canyon tempo run with Matt 3 in 50:10, 8:21 AP. Great hill workout.

Asics Gel Kayano Miles: 6.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy on Skyline and back with Pickles.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
3.007.0010.00

6:30 a.m. 10 miles on Smelter Rd. hills from Droubay to gate and back with Tooele Running Group. 7 miles at tempo pace with Tina in 59:03, then 3 miles coming back up home at 9:00 min.pace. Total time: 1:26:10 for 10 miles.

Saucony Pro Guide 6 #1 Miles: 10.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. 3 miles easy with Pickles on Skyline and Upland loop.

6:45 p.m. Gold's Gym. 20/20 elliptical/cycling 5+ miles.

Asics Gel Kayano Miles: 3.00
Slow milesFast milesTotal Distance
0.000.000.00

Resting today.

Race: Deseret New 1/2 Marathon (13.1 Miles) 01:37:31, Place overall: 111, Place in age division: 5
Slow milesFast milesTotal Distance
0.0013.1013.10

Deseret News 1/2 Marathon. 1:37:31, 7:26 AP. Nice day, overcast. First 6 miles with my son, Rick. 5/26 M55-59 AG, 111/900 total field. 88/391 total men. Felt pretty good throughout.

Saucony Pro Guide 6 #1 Miles: 13.10
Slow milesFast milesTotal Distance
0.000.000.00

Resting.

Slow milesFast milesTotal Distance
4.000.004.00

7:30 a.m. Ivins, UT. 4 miles easy along the Toe Trail with Pickles over to Snow Canyon road and back.

9:00 a.m. Gold's Gym. 3x15x7 machines upper body weights and 20 minutes recumbent cycling.

Saucony Peregrine Trail Miles: 4.00
Slow milesFast milesTotal Distance
12.000.0012.00

7:30 a.m. 12 miles in Snow Canyon, easy. 2 with Pickles. 1:52. Extremely humid due to last night's rain. I was soaked upon my return.

Saucony Pro Guide 6 #1 Miles: 12.00
Slow milesFast milesTotal Distance
10.000.0010.00

6:30 a.m. Ivins/St. George, 10 miles on the Snow Canyon Parkway path to Half-way Wash and back. 1:29:51.

Saucony Pro Guide 6 #1 Miles: 10.00
Slow milesFast milesTotal Distance
3.002.005.00

8:00 a.m. 2 miles easy warm up on the Santa Clara-Lava Flow pathway from SC High School and back. 2x800 at Snow Canyon High School track in 3:31; 3:30 with 400 recovery after each.

9:30 a.m. Gold's Gym, St. George. 3x15x7 machines upper body weights and 20 minutes recumbent cycling.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
12.000.0012.00

6:30 a.m. Ivins, UT. Snow Canyon to 1/2 mile above end of paved pathway onto gravel double track trail and additional mile on the gravel West Canyon Service Road. A very nice morning. 1:53:50. Mostly easy.

Saucony Pro Guide 6 #1 Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

7:00 a.m. Ivins. 5 miles easy up to and along the Toe Trail and home via Painted Hills with Pickles.

9:00 a.m. Gold's Gym, St. George. 20/20 Elliptical/upright cycling workout.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

7:30 a.m. Ivins. 4 miles with Pickles on 400 S. out to Old Highway 91, then south to near the Biggest Loser Fitness Ridge facility then home on 400 W. and 400 S. with loop down around Dominguez and Chula Vista.

9:30 a.m. Gold's Gym, St. George. 3x15x7 machines upper body weights, 22 minutes recumbent cycling.

Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
18.000.0018.00

7:00 a.m. St. George Marathon course, first 18 miles. 2:41:17 with Rick. 8:57 AP. Sunny, somewhat cooler at the higher elevations. H2O or G2 at 5, 10, 15, and 18. A lot of runners out training on the route today. 54 miles this week.

Saucony Pro Guide 6 #1 Miles: 18.00
Comments
From allie on Sat, Aug 03, 2013 at 15:08:09 from 97.126.221.66

always nice to get a training run in on the course!

great week.

From artichoke on Sat, Aug 03, 2013 at 16:31:47 from 74.211.14.96

Thanks, Allie. BTW, such a great race for you at the DN last week! Hope you're recovering well.

Slow milesFast milesTotal Distance
8.002.0010.00

5:00 a.m. 5 miles easy w/ Pickles on Skyline to gate and back via Loma Vista and Upland loop.

6:15 p.m. To track and back via 100 W. and Vine toTHS. 3x800 in 3:28, 3:30+, 3:24 w/ 400 recovery after each. To and from with Rick. Quite warm.

Saucony Guide4 #3 Miles: 5.00Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights then 20 minutes recumbent cycling.

6:00 p.m. 6+ mile trail run with Rick starting on lower part of Dark Trail then left hand fork trail and up into Bear Trap and back same way. Quite warm until in the shaded part of the upper trail. Pretty tough going up tonight.

Saucony Peregrine Trail Miles: 6.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gold's Gym: 20/20 elliptical/upright cycling workout.

6:00 p.m. 4 miles easy in 36:36, 9:09 AP with Rick on the Westland route.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. 40 minutes stationary cycling at the gym. Pretty easy at Level 11. 9.75 miles.

Slow milesFast milesTotal Distance
0.000.000.00

5:15 p.m. Gold's Gym. 3x15x5 machines upper body weights, 20 minutes recumbent cycling.

Provo River Half Marathon tomorrow morning.

Race: Provo River 1/2 Marathon (13.1 Miles) 01:40:37, Place overall: 20
Slow milesFast milesTotal Distance
0.0013.1013.10

7:00 a.m. Provo River 1/2 Marathon. 1:40:37 (Garmin). First race I've run in a long time without chip timing. 20th place overall men. 7:41 AP. Nice run in South Fork and Provo Canyon on the river trail. Haven't run this race since 2007 and the numbers are way down from years ago. About 250 runners. More of a fun run atmosphere, which was actually a nice change of pace. My son, Rick, PR'd at 1:35:34. Great job Rick!

Saucony Pro Guide 6 #1 Miles: 13.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy on my Skyline route to end of asphalt and back with Pickles.

No run tonight, went to dinner for 36th wedding anniversary.

Asics 2000 Orange Miles: 4.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 3x12x6 machines upper body at +5-10 lbs. 20 minutes recumbent cycling.

6:15 p.m. 5 miles. Yasso 4x800 in 3:34, 3:27, 3:26, 3:24 w/ 400 recovery. 1 mile easy warm up, 1 mile cool down.

Saucony Guide4 #3 Miles: 5.00
Comments
From allie on Thu, Aug 15, 2013 at 19:05:34 from 97.117.82.12

great workout...faster with each one! and congrats on 36 years of marriage, that's awesome.

Slow milesFast milesTotal Distance
5.001.506.50

5:00 a.m. Gold's Gym: 15/15 elliptical/upright cycling workout.

6:30 p.m. 6.5 trail run in Settlement Canyon, 3.5 on the Powerline trail west then 3 miles on the Dark Trail with Rick and Matt3. Pretty steep hills getting up on the mountainside. A lot of fun tonight, but tough trying to keep up with two 25 year olds.

Saucony Peregrine Trail Miles: 6.50
Slow milesFast milesTotal Distance
6.003.009.00

5:00 a.m. 4 miles on Skyline route, easy with my dog.

6:00 p.m. 5 miles in 44:48 to mouth of Middle Canyon and back with Rick.

Saucony Guide4 #3 Miles: 4.00Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:10 a.m. 4 miles easy with Pickles on Skyline. Smell of smoke from the fires still in the air.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
3.009.0012.00

6:15 a.m. 12 miles (9 withRick). Smelter Road hills to the gate and back home direct in 1:46:57. Rick headed north to Stansbury Park for his 18 miler, prior to his TOU 1/2 next weekend. Nice morning. Smoke clearing out a lot since yesterday.

Saucony Pro Guide 6 #1 Miles: 12.00
Slow milesFast milesTotal Distance
10.000.0010.00

5:00 a.m. 5 miles easy with Pickles on Skyline and lower loops coming back,

6:30 p.m. 5 miles on the double track trails from Pine Canyon to base of the Oquirrh's and back with Rick. Pretty dusty, but a great view of the valley and down to the lake.

Saucony Peregrine Trail Miles: 5.00Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
3.003.006.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights. 20 min. elliptical.

6:15 p.m. To track and back with Rick. 5x800 Yasso's in 3:33, 3:27, 3:26, 3:21, 3:22 with 400 recovery after each. 1 mile around the grass playing fields after.

Saucony Pro Guide 6 #1 Miles: 6.00
Slow milesFast milesTotal Distance
5.008.0013.00

5:00 a.m. 5 miles easy with Pickles on the Skyline and Upland route.

6:15 p.m. 8 miles with Rick and Matt3 across town and up into Middle Canyon and back. Tempo effort in 1:08:55, 8:37 AP.

Asics 2000 Orange Miles: 5.00Saucony Pro Guide 6 #1 Miles: 8.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights then 20 minutes recumbent cycling.

6:15 p.m. 5 miles at about 80% effort in 42:40, 8:32 AP. Alley paths to 600 N. and over to Coleman and back via THS.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:15 a.m. 4 miles easy with Pickles on the Skyline route.

Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
3.0015.0018.00

6:30 a.m. Ivins, Utah. 18 miles from Ivins to St. George Gold's Gym. 2:39:27. East along Snow Canyon Parkway path, down lower Halfway Wash path to Dixie Dr. down to the Santa Clara pathway to Confluence Park then east along the Virgin River path to the end and back to the Middleton Wash and up to Gold's Gym. Struggled a bit the last 7 miles, but otherwise satisfied. Happy for my son, Rick, running the TOU 1/2 this morning in 1:34:17. Way to go Rick!

Saucony Pro Guide 6 #1 Miles: 18.00
Slow milesFast milesTotal Distance
5.005.0010.00

5:00 a.m. 5 miles with Pickles on Skyline to gate and home via Loma Vista and Upland loops.

6:15 p.m. 5 miles in 45:20 with Rick to SR36, down the west side alleys to 700 North over to Coleman and home.

Asics 2000 Orange Miles: 5.00Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.003.006.00

5:00 a.m. Gold's Gym: 3x12x6 machines upper body @+ 5-10 lbs. and 20 minutes recumbent cycling.

6:15 p.m. To track and back for Yasso workout with Rick. 6x800 in 3:32, 3:27, 3:26, 3:26, 3:30, 3:29 w/ 400 recovery after each. 6 miles total with warm up, cool down and to/from track. Light rain last two 800's felt nice.

Saucony Guide4 #3 Miles: 6.00
Slow milesFast milesTotal Distance
11.000.0011.00

5:00 a.m. 5 miles with Pickles on Skyline, back on Upland.

6:30 p.m. 6 miles in the Bonneville Shoreline Trail from the City Creek trail heading eastward and back with Rick. An absolutely beautiful evening run!

Saucony Peregrine Trail Miles: 6.00Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

5:00 a.m. Gold's Gym with Sharon. 3x15x6 machines upper body weights then 20 minutes recumbent cycling.

6:20 p.m. 6 miles easy with Matt3 and Russ Evans. Skyline to the gate and back along the a Little Mountain trail.

Asics Gel Kayano Miles: 6.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy on Skyline with Rick and Pickles.

Asics 2170 Gray Miles: 4.00
Slow milesFast milesTotal Distance
12.000.0012.00

6:30 a.m. Ivins,UT. 12 miles loop up around Kayenta and back down to Santa Cemetery and back home with Rick. Easy in 1:54:21.

Saucony Pro Guide 6 #1 Miles: 12.00
Slow milesFast milesTotal Distance
10.000.0010.00

6:45 a.m. Ivins, UT. 10 miles in Snow Canyon to end paved path and back in 1:30:21 with Rick. Super high humidity today, literally dripping wet when we finished. Beautiful in the canyon this morning!

Saucony Pro Guide 6 #1 Miles: 10.00
Slow milesFast milesTotal Distance
3.003.006.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:15 p.m. To track and back easy with Rick. Yasso 800's: 7x800 with 400 recovery after each. 3:27, 3:28, 3:28, 3:26, 3:27, 3:27, 3:29.

Asics 2000 Orange Miles: 6.00
Slow milesFast milesTotal Distance
5.009.0014.00

5:00 a.m. 5 miles easy with Pickles on Skyline route to gate, back via Upland loop. Legs a bit sluggish from last night's 800's.

6:20 p.m. 9 miles moderate effort with Rick from Tooele down to Stansbury High School via Overlake and west side of Erda. 1:17:55, 8:39 AP. Felt good though a bit humid but avoided the rain and lightning.

Asics Gel Kayano Miles: 5.00Saucony Pro Guide 6 #1 Miles: 9.00
Slow milesFast milesTotal Distance
5.000.005.00

4:45 p.m. 5 miles in City Creek Canyon in 45:30, AP 9:06 pace with Rick. 94 degrees and some humidity. Finished at Memory Grove, gulping H2O at the fountain.

Asics 2170 Gray Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 5 miles very easy on the Skyline/Upland route with Rick and Pickles.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
15.005.0020.00

6:30 a.m. 20 miles in 2:59:52 with Rick from Tooele thru Erda and Lakepoint to the truck stop after doing the Smelter hill. Tina with us for first 8 miles or so. Saw many friends out on the roads today; Matt P., Liz, Phil, Paul. Others out in groups today. Nice day for a run. 60 mile week.

Saucony Pro Guide 6 #1 Miles: 20.00
Slow milesFast milesTotal Distance
10.000.0010.00

5:00 a.m. 5 miles easy with Pickles on Skyline, back on the Upland loop.

6:15 p.m. 5 mile trail run behind Little Mountain to the water tank, then to top of Little Mountain. Home via base of dam. With Rick and Matt.

Saucony Peregrine Trail Miles: 5.00Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
2.004.006.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights plus 20 minutes recumbent cycling.

6:15 p.m. 8x800 Yasso's with 400 recovery after each. Really stunk it up tonight with people and barricades all over the track tonight. Lost focus early. 3:30 to 3:38 each. Last Yasso workout before SGM.

Asics 2000 Orange Miles: 6.00
Slow milesFast milesTotal Distance
5.005.0010.00

5:00 a.m. 5 miles easy with Pickles on Skyline to gate and back on lower loops.

7:30 a.m. Gold's Gym: 20/20 upright cycling/elliptical workout.

6:30 p.m. 5 miles in Settlement Canyon with Rick, Matt3, and Russ. 46:05, 9:13 AP.

Asics Gel Kayano Miles: 5.00Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:15 p.m. 5 miles in 42:55. 8:47AP. Through town up to Middle Canyon and back. 75% tempo effort coming back. Overcast and nice.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Pickles on Skyline to end of pavement and home.

Asics Gel Kayano Miles: 4.00
Slow milesFast milesTotal Distance
12.000.0012.00

5:30 a.m. 12 miles on Smelter Road route with Rick in 1:55. Matt1 with us for about 1.5 miles coming back down. Felt decent on the hills. 5 or 6 runners out with the Tooele Running Group arriving at the gate just as we were turning around. A lot of the team running at Big Cottonwood or at the Dirty Dash today.

Saucony Pro Guide 6 #1 Miles: 12.00
Slow milesFast milesTotal Distance
11.000.0011.00

5:00 a.m. 5 miles easy with Pickles on Skyline route to gate, back on lower loops.

6:30 p.m. 6 miles with Rick on double track trail north and east of Pine Canyon. Nice run!

Saucony Peregrine Trail Miles: 6.00Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
0.006.006.00

5:00 a.m. Gold's Gym: 3x15x6 machines, light upper body weights then 20 minutes recumbent cycling.

6:30 p.m. Track at Stansbury H.S. Pyramid workout: 2x200 w/ 200 recovery after each. 1x400, 1x800, 1x1200, 1x1600, 1x1200, 1x800, 1x400, with 400 recovery after each, 2x200 with 200 recovery after both.. Between 6-7 miles with warm-up and cool-down.

Saucony Pro Guide 6 #1 Miles: 6.00
Slow milesFast milesTotal Distance
5.009.0014.00

5:00 a.m. 5 miles easy with Pickles and Rick along the Skyline route to gate and back on the lower loops.

6:15 p.m. 9 miles from Tooele to Stansbury H.S. with Rick in 1:17:15, 8:35 AP.

Asics Gel Kayano Miles: 5.00Saucony Pro Guide 6 #1 Miles: 9.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines, upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 miles in 44:37 to mouth of Middle Canyon and back via cemetery.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 easy miles with Rick and Pickles to end of pavement, out and back on Skyline.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
20.000.0020.00

7:00 a.m. Ivins to St. George Gold's Gym. 20 miles in 3:03:11 with Rick. Very nice morning along the Snow Canyon Parkway path, Half-way Wash path, Dixie Drive bike lane, Santa Clara River and Virgin River paths, and up the Middleton Wash path to near Gold's Gym. 60 mile week. Starting our 2 week taper, feeling pretty good.

Saucony Pro Guide 6 #1 Miles: 20.00
Slow milesFast milesTotal Distance
7.003.0010.00

5:00 a.m. 5 miles easy with Pickles on the Skyline route.

6:15 p.m. 5 miles in 45:25 with Rick in Settlement Canyon.

Saucony Guide4 #3 Miles: 5.00Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines light upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 miles in 42:52 with Rick. 8:34 AP. Westland route. Warm and windy.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.005.009.00

5:00 a.m. 4 miles easy with Pickles and Rick on Skyline Drive out and back.

6:15 p.m. 5 miles in 43:34 with Rick along 150 West alley path to 600 North, over to Coleman back up to 50 West and SR 36 and back home.

Saucony Guide4 #3 Miles: 4.00Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 20/20 upright cycling/elliptical workout.

6:15 p.m. 5 miles in 45:58 with Rick to Middle Canyon and back via the cemetery. Cold with light rain last mile.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 easy miles on Skyline out and back with Rick and Pickles.

Saucony Pro Guide 6 #1 Miles: 4.00
Slow milesFast milesTotal Distance
12.000.0012.00

6:30 a.m. 12 miles in in 1:52:14 in Erda with running group (about 10). Erda Way and up Cochrane past Overlake Golf Course to CJ Jr. high and back to Erda. 4 more mike loop towards Stansbury and back along Church Rd. and Liddell Rd.

Saucony Pro Guide 6 #2 Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

Noon run in City Creek Canyon, up and back. 46:52 with David Wright.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
0.004.004.00

6:15 p.m. 4 miles on the Westland route in 35:19, 8:50 AP with Rick.

Saucony Pro Guide 6 #2 Miles: 4.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. Gold's Gym: 3x15x7 machines upper body weights. 10 minutes easy upright stationary bike.

6:15 p.m. 3 mile final taper run with Rick on the 150 West alley pathway. Easy, 26:53. Training is done for SGM. Supposed to be cold at the start and finish. Low 30's, starting line predicted. 48 degrees at the finish. 6 mph north wind also. Should yield some fast times this year for many!

Saucony Guide4 #3 Miles: 3.00
Slow milesFast milesTotal Distance
0.000.000.00

No running. Walked the dog at 5:30 a.m.

Slow milesFast milesTotal Distance
0.000.000.00

Ivins, Utah. No running. Walk the dog later. Dick Beardsley clinic at 2 PM. Expo and number pick up at 3 PM. Pasta Dinner at 5:00 PM or so. SGM number 20, here it comes!

Race: St. George Marathon (26.2 Miles) 03:39:52, Place overall: 1549, Place in age division: 69
Slow milesFast milesTotal Distance
26.200.0026.20

St. George Marathon. 3:39:52. BQ by a mere 7 seconds. 8:24 AP. Cool day, but sunny and clear. Very cold at starting line, right around 32 degrees. 50-55 degrees at finish. 20th St. George for me. 29th marathon. Went to induction at the 10 year club dinner which was very nice. #10 for Matt1 and #15 for Liz. My 25 year old and youngest son, Rick, ran his very first marathon in 3:20:53. He just started running in March! I am truly amazed! A great day today!

Saucony Pro Guide 6 #2 Miles: 26.00
Comments
From allie on Sun, Oct 06, 2013 at 13:52:14 from 97.117.87.43

congratulations on a great race and the BQ. 20th st. george -- that is awesome.

congrats to rick as well -- very impressive time for his first!

Slow milesFast milesTotal Distance
0.000.000.00

Resting today.

Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:00 p.m. 4 miles easy recovery run to top of Little Mountain and back with Rick and Pickles.

Saucony Peregrine Trail Miles: 4.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. 20/20 upright stationary cycling/elliptical workout.

6:00 p.m. 5 miles in 44:58 with Rick to Middle Canyon and back via the cemetery. Cooler and light rain for much of the run. Still in the recovery mode from the marathon.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines light upper body weights. 20 min. Recumbent cycling.

5:45 p.m. 5 miles in Settlement Canyon with Rick in 44:10. Lt. Rain just letting up. Low 40's.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:15 a.m. 4 miles very easy with Pickles on Skyline Ave. and back.

Saucony Pro Guide 6 #2 Miles: 4.00
Slow milesFast milesTotal Distance
8.000.008.00

9:00 a.m. 8 miles at the base of the Oquirrh Mountains on the double track from Bates Canyon in Erda to Pine Canyon and back with Rick. Nice, sunny Autumn morning run. 1:14:43. 26 total miles for our recovery week.

Saucony Peregrine Trail Miles: 8.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 20/20 upright stationary cycling / elliptical workout.

6:00 p.m. 5 miles with Rick on the Westland loop and through the old airport and back via the track and home in 43:22.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym, Tooele: 3x15x6 machines upper body weights and 20 minutes recumbent cycling for 4.5 miles.

6:00 p.m. Ivins, UT. 5 miles west on 400 S, to Old Highway 91 then south to loop around the Biggest Loser Fitness Ridge Ranch and back on 200 W. to 400 S. with two loops at Padre Lakes. Tempo effort for some of the run in 41:48. Sunny and breezy.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

10:00 a.m. Ivins,UT. 5 miles up to and along the Toe Trail at the base of the Red Cliffs and over to Tuacahn Road and home via Padre Estates and the Lava Rock trail.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
3.003.006.00

11:15 a.m. Ivins, UT. 6 mile run in 52:00. To Tuacahn and back via Painted Hills and Mesa Vista.

Saucony Pro Guide 6 #2 Miles: 6.00
Slow milesFast milesTotal Distance
4.000.004.00

9:00 a.m. Gold's Gym, St. George. 3x15x7 machines upper body weights plus 20 minutes of recumbent cycling, 4 miles.

Noon: 4 miles Ivins along 400 S., past Unity Park out to and along Old Highway 91 and back with Pickles.

Saucony Pro Guide 6 #1 Miles: 4.00
Slow milesFast milesTotal Distance
12.000.0012.00

8:30 a.m. 12 miles in Snow Canyon, 8 on the West Canyon gravel service road and 4 more on the paved path and steeper canyon road above the end of the path and back to the parking. A bit sluggish today in 1:56:46, but taking in the gorgeous views in this fabulous canyon! Nice clear day. Coincidentally saw Mike, from my 2010 Wasatch Back team, in the parking lot who was parking right next to me when I arrived.

Saucony Peregrine Trail Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

11:30 a.m. City Creek Canyon via Memory Grove and along East side of Bonneville Loop and up 11th Avenue to "I" Street and back. 5 miles easy. Right hip hurting a bit.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym: 20/20 upright cycling/elliptical workout,

6:15 p.m. 5 miles in 43:16 on the Westland route through the old Tooele air strip, back via Vine and 200 S. to 100 West and back along 480 South.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
2.004.006.00

5:15 a.m. Gold's Gym: 15 minutes elliptical. 3 miles on TM. 25:28, progression run , 9:05 to 7:30 pace.

4:15 p.m. 3.1 miles on the grass at Sugarhouse Park following the UHSAA State Meet. Watched the 3A, 4A, and 5A Boys and Girls races. Nice Autumn afternoon.

Saucony Peregrine Trail Miles: 3.00Saucony Pro Guide 6 #1 Miles: 3.00
Slow milesFast milesTotal Distance
5.000.005.00

6:00 p.m. 5 miles easy with Pickles on the Westland route in 46:05.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Rick and Pickles.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
0.0014.0014.00

8:30 a.m. 14 mile run on the Pony Express Trail road, out and back in 2:03:26 with Rick. Beautiful fall day!

Saucony Pro Guide 6 #2 Miles: 14.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 20/20 upright cycling/elliptical.

6:00 p.m. 5 miles in 45:26 in Settlement Canyon with Rick.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
1.004.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:00 p.m. 5 miles in 42:56 at tempo pace with Rick on the west side alley paths to 600 N. and over to Coleman. Back thru high school track to Main St. And home.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.004.004.00

5:00 a.m. Gold's Gym: 40 minutes upright stationary cycling. 10+ miles.

6:00 p.m. 4 miles in 34:10 with Rick up Settlement Canyon to Legion Park and back down. Last evening run with daylight. Resting tomorrow night and Friday prior to Snow Canyon 1/2 marathon on Saturday.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
0.000.000.00

Resting. Walked the dog.

Slow milesFast milesTotal Distance
0.000.000.00

Resting. Walked the dog.

Race: Snow Canyon 1/2 Marathon (13.1 Miles) 01:36:18, Place overall: 201, Place in age division: 4
Slow milesFast milesTotal Distance
0.0013.1013.10

Snow Canyon 1/2 Marathon. 1:36:18. 7:21 AP. 4th of 51 in M55-59 AG. 148/717 men's field. 201/1912 total field. Great day, great weather, great scenery! Felt strong throughout. Bettered last years time by 3 minutes+. Rick ran 1:28:13 for 5th in his AG. He has PR'd in each of his 5 half marathons this year! Way to go Rick!

Saucony Pro Guide 6 #2 Miles: 13.00
Comments
From allie on Sat, Nov 02, 2013 at 14:00:13 from 97.126.219.219

nice job! a three minute+ improvement is huge. great race.

congrats to rick as well.

Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gold's Gym: 20/20 upright cycling/elliptical workout.

6:00 p.m. 4 miles in 36:18 on the Westland route with Rick. Dark and colder.

Saucony Pro Guide 6 #1 Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 4 miles easy with Pickles in 38:42 back and forth on west side E-W streets. Quads and glutes still a bit sore from Saturday's race.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 20/20 upright cycling/elliptical workout.

6:00 p.m. 5 miles in 44:49 with Rick up to gate on Skyline Drive. Out via SR36 and back direct.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights and 20 minutes upright stationary cycling for 5 miles.

6:00 p.m. 5 miles in 44:25 to mouth if Middle Canyon and back thru the cemetery with Rick.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Rick and Pickles on Skyline Drive up and back. Lots of deer out there this morning. My dog was going nuts.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
0.0010.0010.00

8:00 a.m. 10 miles with Rick and Tina from Tooele to Stansbury Park near Benson Mill via Erda's wet side. 1:19:20, 7:56 AP.

Saucony Pro Guide 6 #1 Miles: 10.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 20/20 upright stationary cycling, 4.5 miles and elliptical.

6:00 p.m. 5 miles in 44:40 with Rick on the Westland route.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

5:00 p.m. 5 miles in City Creek Canyon, Bonneville loop, and 11th Avenue to the cemetery and back with Rick. 40:57, 8:11 AP. Nice to have some daylight! Nice temperature. Felt great tonight!

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym with Sharon and Tina: 20/20 elliptical/upright cycling (5+ miles).

6:00 p.m. 5 miles on Skyline to the gate and back with Rick. 43:54.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 20/20 cycling (5 miles)/elliptical workout.

6:00 p.m. 5 easy miles with Pickles in 47:47. Gave blood today, so took it very easy. Westland route.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Rick and Pickles. Getting colder! Skyline route out and back.

Saucony Pro Guide 6 #1 Miles: 4.00
Slow milesFast milesTotal Distance
12.000.0012.00

7:00 a.m. Ivins, UT. 12 mike run. Snow Canyon to end of paved path plus 2 miles on the Tuacahn road. Nice morning, a bit chilly at 41 degrees. Beats what's predicted for Tooele and SLC today.

Hiking out to the petroglyphs later today and maybe some in Snow Canyon.

Saucony Pro Guide 6 #2 Miles: 12.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym. 40 minutes upright stationary cycling. 11 miles.

6:15 p.m. 5 miles with Rick on our Westland Route in 43:43.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold 's Gym: 3x15x5 machines upper body weights, 20 minutes elliptical.

5:20 p.m. 5 miles easy with Pickles on Skyline going out, back on Upland from Loma Vista.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 40 minutes upright stationary cycling for 11.6 miles.

6:00 p.m. 5 miles with Rick on the Westland route in 43:06. Light rain, low 40's.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
2.003.005.00

5:00 a.m. Gold's Gym: 3x15x5 machines upper body weights and 20 minutes elliptical.

6:00 p.m. Gold's Gym: 5 TM miles. Progression run in 41:59. 9:20 to 7:30 pace.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gold's Gym: 4 TM miles, progression from 9:20 to 8:00 pace. 35:35.

Saucony Pro Guide 6 #2 Miles: 4.00
Comments
From Burt on Fri, Nov 22, 2013 at 21:03:04 from 71.37.222.240

Hey Choke. Long time no see. I'm a terrible blogger lately. Probably because I'm a terrible runner lately. LOL!

Slow milesFast milesTotal Distance
9.003.0012.00

9:00 a.m. 12 miles through town and up Smelter Road and back in 1:47:42 with Rick. Joined Rick's friend, Shay, for the middle 6 miles. Fun talking with someone who has run with Cam Levins and raced one time in the same indoor race as Bernard Lagat.

Asics Gel Kayano Miles: 12.00
Comments
From allie on Sat, Nov 23, 2013 at 12:24:39 from 208.54.5.131

nice running. always fun to have company...bonus if they can share stories about racing BL. :)

Slow milesFast milesTotal Distance
5.003.008.00

7:30 a.m. 5 miles easy with Pickles to Middle Canon and back.

5:30 p.m. Gold's Gym: 20 minutes n elliptical, 3 TM miles. 26:17.

Saucony Pro Guide 6 #1 Miles: 3.00Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m. Gold's Gym: 4 TM miles. Progression run in 34:25.

Asics 2000 Orange Miles: 4.00
Slow milesFast milesTotal Distance
3.002.005.00

8:30 a.m. St. George Gold's Gym: 3x15x7 machines upper body weights and 20 minutes recumbent cycling.

11:00 a.m. Ivins, UT. 5 mile Toe Trail loop with Rick in 43:10.

Saucony Peregrine Trail Miles: 5.00
Race: Gobbler 5K (3.1 Miles) 00:22:28, Place overall: 31, Place in age division: 4
Slow milesFast milesTotal Distance
0.003.103.10

8:15 a.m. Gobbler 5K St. George, Utah. Inaugural year with many more runners than anticipated. Out and back along the Virgin River Pathway. 22:28, 7:13 AP, 4th in M50-59. 27th OA Men, 31st overall field. Rick was 11th overall and 3rd in M20-29, which won him a Pumpkin Pie. We had a good time today.

Saucony Pro Guide 6 #2 Miles: 3.00
Comments
From Burt on Thu, Nov 28, 2013 at 18:19:57 from 184.98.217.24

Wow! Very speedy!

Slow milesFast milesTotal Distance
5.000.005.00

9:00 a.m. St. George Gold's Gym. About 40 minutes cycling, 10 miles.

11:30 a.m. Red Cliffs Desert Preserve trails. Chuckwalla, Beck Hill, and back via the Paradise Rim trail. Nice, clear, sunny day. Beautiful blue skies against the red cliffs! 5 miles with Rick. Easy running. Rocky in spots.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
6.006.0012.00

8:30 a.m. 12 miles in Snow Canyon and West Canyon with Rick in 1:47:07. Nice day and fantastic views in the canyon.

Saucony Pro Guide 6 #1 Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 40 minutes upright cycling for 10.75 miles.

11:45 a.m. 5 miles in City Creek Canyon in 44:16. Last run in warm weather, about 54 degrees.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

10:00 a.m. 5 miles in the snow storm. 25 degrees. Running with cleats on ice and snowmobile.

Asics Gel Kayano Miles: 5.00
Slow milesFast milesTotal Distance
2.003.005.00

5:10 a.m. Gold's Gym: upright stationary cycling. 33 minutes, 8.5 miles.

6:15 p.m. Gold's Gym: 5 TM miles in 40:22, 8:05 AP. progression run from 9:05 to 7:05.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights plus 20 minutes recumbent cycling.

6:15 p.m. Gold's Gym: 5 miles TM in 43:13, progression run.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 TM miles in 36:16 at Gold's Gym.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
7.003.0010.00

11:00 a.m. Gold's Gym: 10 TM miles in 1:31:08. Progression run.

Saucony Pro Guide 6 #2 Miles: 10.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 40 minutes upright stationary cycling. 10.66 miles.

6:30 a.m. Gold's Gym: 5 TM miles in 43:43.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

Bagged AM workout.

6:30 p.m. Gold's Gym: 5 TM miles in 43:47, progression run.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 40 minutes upright stationary cycling, 10 miles.

6:30 p.m. Gold's Gym: 5 TM miles in 45:35. Slight progression.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights plus 20 minutes recumbent cycling.

3:00 p.m. 5 miles to mouth of Middle Canyon and back via cemetery in 45:00. Sunny and clear, but cold at 25 degrees.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gold's Gym: 4 TM miles in 35:55.

Saucony Guide4 #3 Miles: 4.00
Slow milesFast milesTotal Distance
12.000.0012.00

Ivins, Utah. 12 miles in 1:51:09 along the Snow Canyon Parkway path and down Halfway Wash path to Dixie Drive. Back home via path behind Snow Canyon High School and Pioneer Parkway. Sunny and clear. 42 degrees.

Saucony Pro Guide 6 #2 Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 5 TM miles in 44:25. Progression run.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 40 minutes upright stationary cycling. 10.66 miles.

6:30 p.m. Gold's Gym: 5 TM miles in 43:25. Progression run.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

7:30 a.m. 5 miles easy with Pickles to Middle Canyon along 200 South then down to Vine. Back by way of the cemetery.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights. 20 minutes elliptical.

4:30 p.m. 5 TM miles in 43:55, home gym. Progression run 9:30 to 7:30.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gold's Gym: 4 TM miles in 35:25. Progression run.

Saucony Pro Guide 6 #1 Miles: 4.00
Slow milesFast milesTotal Distance
5.005.0010.00

7:30 a.m. 10.18 mile run with the Tooele Running Club. 1:27:38. Loop from Overlake at Jr. High up to 400 S. over to Coleman and back. Running with Rick, Mike, Aaron, and Ryan. All on snowy or icy roads, except for 2 stretches along 1000 North. 21 people from the club turned out this morning.

Saucony Pro Guide 6 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.001.006.00

9:00 a.m. 6 mile run with Tina. Loop to Golf Course and Smelter Road. 56:34.

Saucony Pro Guide 6 #2 Miles: 6.00
Slow milesFast milesTotal Distance
0.0010.0010.00

8:30 a.m. 10 miles with the Tooele Running Club from top of Smelter Road (gate) down through town of Pine Canyon down Droubay Rd. through Erda to Bates Canyon Rd. 1:23:00.

Saucony Pro Guide 6 #2 Miles: 10.00
Slow milesFast milesTotal Distance
0.000.000.00

REST. Merry Christmas!!!!

Slow milesFast milesTotal Distance
5.000.005.00

7:30 a.m. Gold's Gym: 40 minutes upright cycling. 11.5 miles.

10:00 a.m. 5 miles easy with Pickles. Sunny, but cold. Skyline route to gate and back via Loma Vista and Upland. 5 dog encounters today. Glad Pickles was nice to ...4 of them, at least. All little dogs going after my black lab. What are they thinking? No, what are their owners thinking?

Asics 2000 Orange Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

9:00 a.m. Gold's Gym - St. George. 3x15x8 machines upper body weights. 20 minutes recumbent cycling.

11:15 a.m. Ivins. 5 miles easy with Pickles. 47:49. Down to the Santa Clara cemetery and back by way of Old Highway 91 to Main up to 400 S. finishing with loop in Padre Lakes. Sunny and clear. 45 degrees and warming.

Saucony Pro Guide 6 #2 Miles: 5.00
Slow milesFast milesTotal Distance
6.006.0012.00

9:00 a.m. Ivins, UT. 12 miles up into Snow Canyon to end of paved pathway including 2 on the West Canyon service road. 1:45:31. 10.5 miles with Rick, then he put nearly 3 minutes on me in the last 1.5 miles. 40 degrees and cloudy. Still beats the weather and gunk up north. Another week here in St. George will do me some good!

Saucony Pro Guide 6 #1 Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

8:30 a.m. Gold's Gym - St. George. 20/20 elliptical/upright stationary cycling (5.33 miles on bike).

12:00 noon. 5 easy miles with Pickles on the Toe Trail loop in Ivins. 45 degrees, sunny.

Saucony Guide4 #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.001.006.00

9:30 a.m. Gold's Gym - St. George. 3x15x6 machines upper body weights plus 20 minutes recumbent cycling.

1:30 p.m. 6 mile run up to Tuacahn and back easy in 53:50. First 3 with Pickles. Sunny and clear. 50 degrees.

Saucony Pro Guide 6 #2 Miles: 6.00
Slow milesFast milesTotal Distance
1436.75537.001973.75
Asics Gel Kayano Miles: 471.50Asics 2170 Gray Miles: 133.00Saucony Peregrine Trail Miles: 157.15Saucony Guide4 #3 Miles: 266.00Asics 2000 Orange Miles: 251.00Nike Free Miles: 3.00Saucony Pro Guide 6 #1 Miles: 480.20Saucony Pro Guide 6 #2 Miles: 207.00
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