| Location: St George, Member Since: Mar 10, 2009 Gender: Male Goal Type: Other Running Accomplishments: Best 10K: 2013 Spectrum 10K 40:34
Best Half Marathon: 2012 Dog Town 1:29:57
Best Marathon: 2013 St George 3:12:15
Best 50-miler 2012 8:36 Short-Term Running Goals: Keep running!!!! Long-Term Running Goals: Keep Running!!! Personal: I am married with eight children. All of them are ours. My wife is so awesome! Favorite Blogs: |
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Miles: | This week: | 0.00 |
Month: | 50.90 |
Year: | 378.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 173.10 | 4.00 | 7.10 | 0.00 | 184.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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Evening run from home to the rec ctr for yoga class. Average Pace 8:40
P90X plyometrics for lunch. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
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Cathy and I ran with jeremy, adriann, aaron and leone. Started on foremaster, a steep hill, and did a loop oround the trail system. We started at 5 am and wow... it was cold!!! My thermometer read 23 degrees. That's cold for St George!!! I am finally turning into a softy! A fun run with a great group!!!
Did P90X yoga this evening. I am sore from yesterdays P90X workout, back & biceps. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Trail run with Jeremy, Adrian, and Mark. Took it easy with a time of 3:05. Then I jumped on my bike and rode to Hurricane and back (50 miles). | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
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I ran the tonaquint loop the other way. So I ran slight uphill for most of it and bolted down the steep hills the last 2 miles. Most of the run was an 8:30 pace and the 2 miles down averaged 7:30 pace. It was also a rainy run... Yeah!!! I love running in the rain. I used a clear, light-weight poncho that really worked well. The only drawback was that the poncho turned into a parachute in the wind. I consider that more bang for the workout miles!
Swam 0.7 miles at the pool | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I got out late today to run. Left work at 4pm and hurried into my running shoes. I hit brigham road going east, negotiated the round-about construction, and up the hill I went at a good pace. I ran to the end of Brigham Rd, turned left on River Rd, and did the big loop around Bloomington Hills. By this time I was running pretty easy through rolling terrain. I circled over to the virgin river and took the path back to Bloomington. My total time was 1:21:07 at an 8:07 ave pace. The sun went down half way through my run and the wind made it a bitter cold!! The hills and moutains around St George are coated white from last nights snow storm. Anyways.... by mile 8 I felt I could run all night!!!
My splits are 8:20, 8:27(big hill), 8:08, 7:51, 8:49(walk to fit gear), 7:55, 7:59, 7:49, 7:35, & 8:10.
Did P90X yoga 2 hours after my run. That was a nice recovery! | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I just ran another comfortable run. It all seemed to go faster uphill than when I was running on the flats. I started with the bloomington loop, took tonaquint hill over to hilton dr, ran up the trail to bluff, down bluff to convention dr, picked up the virgin river trail back to bloomington, and on to home. Splits: 8:37, 8:21, 8:12(tonaquint hill), 8:00, 7:42, 7:59(run up to bluff on trail), 7:39, 7:51, 7:57, and 7:45 (slightly uphill with a push for a strong finish). | Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I ran twice today. I first did a morning run alone in a snow storm. This was the warmest day of the week too! I ran to Sun River, did the loop through the community and ran home for 9 miles. I forgot how hilly the roads are in sun river. 1 Mile Splits: 9:18, 8:57, 8:32, 8:25, 8:23, 8:16, 8:23, 8:25, and 8:45. I tried to run slower... :)
I then ran with my 16 yr old daughter this evening. Scott Hughes stopped and talked to us on our first mile. We have been running into each other all week. It was sprinkling at this time. She had to do her 6 miles for her training. So we ran an easy pace with a 1 minute walk break every mile. We ran up to the Dixie Center and back on the Virgin River trail. The last mile I challenged her to finish this run in under an hour. She did it! Our splits were 10:06, 10:27, 10:20, 10:02, 9:55, and 8:24. I ran in my sauna poncho again... I was toasty warm during the whole run... :) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 2.00 | 0.00 | 0.00 | 7.10 |
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I ran what I call the tonaquint loop. I headed up the virgin river trail to the dixie ctr, west on hilton, up tonaquint, and back over to the bloomington ranches. I usually run it in the other direction so I can get the big hill out of the way early and the rest of the run is an easy downhill. I realized that after my first mile I needed the restroom, so I went the shorter distance to the park which is running the loop in the opposite direction.
My right shin started giving me troubles during the 2nd mile and I had to walk twice to relieve the pain. I hurried the 3rd mile in pain because I needed that restroom in a bad way!!!! When I was back on the run the pain in my leg was gone but I took it easy for the next 2 miles since I wasn't sure if the shin was going to continue to act up.
The last 2 miles was an almost all out sprint home. I ran faster the last mile and I had to climb uphill to the ranches... :) Cathy called me to chew me out for ignoring her. She appearently gave me a "Hey Baby" when she pasted me in her car. Well... I had to let her know that the guy she cat-called was not me. heehee!!! I was on a different road.
1 Mile Splits: 8:26, 9:33, 8:34, restroom break, 8:28 (uphill), 8:22 (uphill), 7:08, & 7:05.
I did P90X this morning; chest & back, and ab ripper. I hope to swim tonight. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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Started the day at 5:30am with P90X Plyometrics for an hour. Killer workout!!! Then I did an easy 2 mile run in the cold (29 degrees).
After work I ran to the Rec Ctr for my yoga class. The outside temperature was a perfect 45 degrees. I took the virgin river trail, and then up to the top of main street. I should run main street more often so I can remember the steepness of that last mile. Ran back down to SG Blvd and then ran up to 600 east and down to the rec ctr. Even that small part of sg blvd is a good climb! Total mileage was 7.25 at an ave pace of 8:31. This was suppose to be an easy run so I can do speed work on thursday. Good luck with that!!!
1 mile splits: 8:49, 8:42, 8:27, 8:32, 8:32, 8:38, 8:02, and the last 0.25 miles was a 8:02 pace. First 3 miles was relatively flat, the beginning of mile 4 started the climb to the end of mile 6, and the last 1.25 miles was downhill... :) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Recovery run on TM for 26:20 min. Average pace = 8:47 (splits 9:03, 8:43, 8:34)
I did P90X shoulders, arms, and ab ripper in the morning. I hurried to spin class right after work. Hit the treadmill right after spin. Then went to the pool and swam 1.1 miles of half drills and the other half of free style. I am glad I ate a HUGH lunch at Troys BBQ... Yummm!!! I would not have survived the evening workout. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
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At 5am I ran with jeremy, adrian, aaron, and mark. We started on the westside of foremaster hill, went over the hill, picked up the virgin river trail, ran down to the crossing by I-15, circled back through bloomington hills, and back up river road to foremaster. We took it pretty easy for an average pace of 9:47. It was freezing this morning (29 degrees) , but colder along the river. We took many walk breaks so we could regroup.
Yoga class tonight and maybe a few more miles on the TM. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.15 | 0.00 | 3.10 | 0.00 | 17.25 |
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At 5am I ran an easy 13.15 miler with Jeremy, Adrian, Mark, Cathy, Elijah, and Britnee through Ivins and Kayenta. We did all-you-can-eat sushi for lunch. This evening I did P90X Kenpo, and then I was out the door for a 5k run. I warmed up for half mile and cooled down with a half mile easy run and half mile walk. My 5K splits were 7:03, 7:04, 7:14 and 6:48 pace on the last 0.1 mile. My last 1.1 mile would have been around a 7:30 pace, but a dog chased me for last 0.4 mile. Thank you dog for that end of my run boost! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Started the day with P90X chest, shoulders, & tricep. I did most of the ab ripper. After work I went to spin class(ave 17 mph), ran the treadmill after spin class, and then headed to the pool for a mile and a half swim.
Run splits; 9:08, 8:57, 8:34, 8:34, and 8:20. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Did some hill work this morning. We started at harmons and ran uphill towards the turkey farm north of st george. It was all uphill, and then we turned around and ran back to harmons. After work I did my P90X plyometrics and went to my yoga class. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Ran the St George MArathon route from dammeron valley to the church on bluff street. Time: 2:01
Swam 40 laps today. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Ran an easy 30 minute run with britnee. Splits: 10:03, 9:46, 8:33
I did P90X Back & Biceps, and ap ripper before the kids did christmas. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I ran with Britnee for her long run. We averaged a 9:15 pace when running, but with a walk break every mile, out time was closer to a 10:00 pace. This was Britnee's farthest distance so far.
I swam 0.6 miles (42 lengths) in the pool. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Speedwork/Track 16X200 1.5 mile warm up with 0.5 miles at a 7:00 pace. Ran each 200 at a 5:48 pace with a light jog for 200 meters inbetween intervals. 0.5 mile cool down.
P90X Chest, Back, and abripper in the morning and a 1 mile swim after speed work. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran easy with jeremy and adrian at 5 am. Went to yoga class in the evening. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.40 | 0.00 | 0.00 | 0.00 | 0.40 |
| A short warm-up before spin class on the TM. I did 50 minutes of spin class, and then 2300 yds (1.3 miles) in the pool. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Jeremy, Adriane, Phil, and I ran around the City of Washington. Jeremy and Adraine actually met us there by running from their house in Bloomington, and then they ran with us for our hilly 9 miles. I was impressed!! They had to leave around 4 am to meet us on the north end of Washington by 5:30. I did P90X shoulders, arms, and ab ripper. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 173.10 | 4.00 | 7.10 | 0.00 | 184.20 |
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