| Location: St George,UT,United States Member Since: Oct 04, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Marathon: 3:06 Apr '09 Moab Marathon (race was officially canceled due to blizzard)
1/2: 1:19:12 Jul '09 Bryce Canyon Half
10K: 34:59 Mar '09 Spectrum 10K, Ivins, UT
5 Miles: 30:35 Feb '09 Dam 2 Dam, Hurricane, UT
5K: 18:?? Desert Hills HS 5k, St. George, UT Short-Term Running Goals: I would defintely like to run at Boston. Ideally, my goal is to run the marathon in under 3 hours. Here is what I would like to break in each distance this year...
Marathon: 3:00
1/2: 1:20
10K: 38:00 34:00
5K 18:00 Long-Term Running Goals: I want to be in the 20 year club at the St George marathon. If I could win a few shorter races in between, that would be great. Personal: I am married with 4 kids. Life is busy and running is my escape. I love it... Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.91 | 9.00 | 0.00 | 0.50 | 42.41 |
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| Asics GT 2130 Miles: 39.41 | Saucony Fastwitch 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 4.00 | 0.00 | 0.00 | 6.30 |
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Ran with the Garmin for the first time!!! It is definitely nice to have. I usually run this course at about a 7 min mile and ran today at 6:45 pace... My markers were almost on but it is nice having gps to tell me exactly where I am.
warmed up one mile, and boy did I need to warm up! it was snowing (about as snowy as it gets in St. Goerge, anyway) and was about 28'. Ran 4 miles about 6:45 pace then cooled down for about 1.3 miles.
Green Springs loop then up escatera for cool down. |
| Asics GT 2130 Miles: 6.30 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run in the evening, 4 miles. Played basketball after for my sprint workout... thats all the speed training I can handle. |
| Asics GT 2130 Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 5.00 | 0.00 | 0.00 | 6.70 |
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Ran a mile warmup then 5 miles at about 7:00 pace (6:46, 7:13, 6:49, 7:08, 7:07) then .7 cooldown. ran with tights to see if they would bug and they didn't. Want to be ready for any weather painter's might throw at me. I now know I can run in snow and rain and extreme cold (for a St. George boy), so I should be able to do well at Painter's.
Last night I was playing with my new friend "Garmin" and I accidentally set it to beep if I went under 7:00 pace. so the thing beeped every 30 seconds or so. helped me keep pushing, especially on the uphill parts. I would drop to 7:20 and so I would pick a point and say to myself, "gotta make it beep by the time I get to that point." Kinda fun...
Ran down frontage road past Firehouse and then down washington main street. Went east before telegraph to wash elem. then down past telegraph to 400 s then stepped it back up to telegraph to break up the hill. ran back past walmart then under freeway then back into middleton. |
| Asics GT 2130 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
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ran an easy 9:00 pace this morning. Just wasn't feeling it. I will try and run another 3-4 this afternoon if I get time.
28' outside. wore the tights again. Definitely keeps the legs and knees warmer and I do not notice them. sun was out so it did not feel as cold. but all the frost all over the ground is not what I signed up for living in St. George! I decided the last few days that the best strategy for avoiding a run is to not look outside before you go. A home-grown STG boy like me gets scared when he sees frost on the the ground!
Afternoon run of 3 miles:
did 4x200m repeats. And let me just say again, this Garmin is awesome! I pre-programmed it to warm up .5 mile, then sprint .13, then jog .25, repeated 4 times, then cool down .5 miles. then I added another .5 myself at the end. I did not have to go to the track, I just ran up an down middleton drive about 3 timesand was done!
45' outside and it felt great... wore the saucony fast twitch for this workout.. |
| Asics GT 2130 Miles: 3.00 | Saucony Fastwitch 3 Miles: 3.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| easy run today. avg 8:30 per mile. Didn't get out this morning so i ran at about 3:30. temp around 50' and it was great. ran up turkey farm road to big water tank then headed east down the dirt trail. headed south on another trail into middleton. No traffic, no people, nothing but me and a few jack rabbits. It was a great, quiet run. enjoyed myself thoroughly... |
| Asics GT 2130 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
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Ran the painters course with Dave, James and Austin, and Clyde and Logan following on the bikes. Good run, about 30' to start at 7 am. ran with tights. ate a GU at mile 6. felt pretty good for most of it. Ankle started hurting a bit around mile 7-11, then we picked up the pace a bit and it went away. Right Quad that has been giving me some slight discomfort last week did not hurt at all. Got a good massage from the wife after my run yesterday so that probably helped...
Ran about 7:30 pace with the last 2 in 7:00 |
| Asics GT 2130 Miles: 13.11 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.91 | 9.00 | 0.00 | 0.50 | 42.41 |
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| Asics GT 2130 Miles: 39.41 | Saucony Fastwitch 3 Miles: 3.00 |
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