| Location: La Verkin,UT,USA Member Since: Feb 17, 2005 Gender: Male Goal Type: Local Elite Running Accomplishments: Post College
10K- 33:49 (Enterprise 09')
Half Marathon-1:16:29- (Hobblecreek 06')
Marathon 2:44:59 (St. George 07') Personal: I live in La Verkin, Utah. My wife, Sunny and I have 3 boys and 1 special little girl
I teach 7th grade Utah History at Hurricane Intermediate School and Driver's Education at Millcreek High School. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 127.00 | 0.00 | 8.00 | 0.00 | 35.00 | 170.00 |
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| Launch Miles: 44.00 | Equation 3 Miles: 26.00 | Kinvara Miles: 13.00 | Defyance Miles: 24.00 | Black Five Fingers Miles: 9.00 | Yellow Speedstar Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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This past year was really a struggle for me. I only ran 4 races and I never really felt like I was in very good shape. I'm really hoping to bounce back in 2011 and have a better year. Here are a few goals
1. Run more miles. The goal is 2500.
2. Race more. The goal is to run at least 1 race per month.
3. Lose weight. The goal is to be at 145 for Utah Valley and 140 for St. George. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
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Did a shorter workout tonight. I ran up to the Substation in Hurricane and then did a 2 mile tempo back to La Verkin.
1-5:53
2-6:08
12:02 (6:01 average)
I've ran this 2 mile route quite a bit faster when I'm in shape, but it was still nice to see where I'm at as I get started with a new year of training. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| Ran an extended version of the La Verkin Loop, went down through the Overlook Subdivison. Got home and did 30 minutes on the exercise bike. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Basketball this morning. I was more tired than I usually am
Another hour of basketball this evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, too busy with school, driving, and going to Jordan's game | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Played basketball this morning for 60 minutes. Planning on running after school.
Quick 3 miles did La Verkin Loop averaged 6:45 which felt good. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles this morning with Bill, we did a nice easy loop out through Dixie Springs and then back to the bowling alley. Glad to get out this morning, still a little chilly for my liking. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| Ran 2.5 miles up the La Verkin Twist then turned around and came back down. I didn't feel very good at all on the run, but just plodded along. When I got home I did 20 minutes on the exercise bike, followed by 1 mile on the treadmill wearing the Five Fingers. |
| Launch Miles: 5.00 | Black Five Fingers Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| Did 30 minutes on the exercise bike, followed by 3 miles on the treadmill. I watched the first 30 minutes of Without Limits. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 60 minutes of basketball this morning. 90 minutes of basketball this evening. I really got tired playing tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| 2 miles on the treadmill, then 30 minutes on the exercise bike. |
| Black Five Fingers Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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60 minutes basketball this morning.
Good workout this afternoon. Did 3 miles at 7:30 pace over to the Substation and then did my 2 mile tempo back to La Verkin.
1-5:40 last week was 5:53
2-6:10 last week was 6:08, today there was a very strong headwind on this mile.
11:50 overall, 5:56 average
I felt pretty good today during the tempo | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I did a tempo run yesterday and basically another one today. Anytime I run with Clyde, Logan, Dave, Aaron and Steve I have to work just to stay with them on their easy pace. I did 6 with them and then slowed down and finished the last 4 with Bill and Mike.
I averaged 7:28 for the entire run, but the first 6 were probably closer to 7:00 or even sub 7 pace.
Today was the longest run I've done since the marathon, and I actually felt pretty good, just got to keep working at it and slowly I will get back into shape. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran out to the Intermediate School and then back on 700 West. Feet were hurting today really don't like wearing the Launch. Gained a few pounds over the weekend not good. I need to get moving in the other direction. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Busy day with school, driver's ed, then had to go do a bunch of church things tonight, so no run today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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Basketball this morning, planning on running this evening.
4 miles easy tonight
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| Yellow Speedstar Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran with Clyde, Dave, and Logan. We did a 6 mile loop from the Dixie Center over to River Road and up to 900 South. Did 1 mile warm-up. Pace was 7:10 which felt a little fast for me, but probably easy for the other guys. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Basketball this morning, body feeling beat up
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| | Race: |
St. George 5K (3.1 Miles) 00:18:28, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 4.00 | 14.00 |
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Decided since I didn't race much last year (only 4 races total, two marathons, lake to lake relay, and a 5K) I better try to get out and race more this year, even if I'm not in racing shape.
I figured the half would be a little too far, so I settled on the 5K.
In 2009 I ran 18:09 and in 2008 18:48. I didn't really know what to expect going in, so I didn't really have any time goals.
1-5:47 Ran the first mile or so with Mike Schramm, we were in 3rd and 4th, two younger kids were about 10 seconds ahead
2-6:12 Mike put a good gap on me here, but I was ok with that.
3-6:10 I was happy with my effort the last mile, considering how much I just wanted to stop.
.1- 28 ?
Overall 18:28 (5:57 average) Nothing too great to report about this race, but at least this gives me a good starting point and hopefully I can get out and train and race more in 2011. | |
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| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 2.00 | 8.00 |
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60 minutes basketball this morning
5 miles over to Hurricane City Park and back this evening. I am liking the new sidewalks along state street from Hurricane to La Verkin, makes running that stretch quite a bit safer. When I got home I did 1 mile in the Five Fingers on the treadmill. I've still been having some PF issues. |
| Equation 3 Miles: 5.00 | Black Five Fingers Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran over to the Hurricane Library via 400 South, to make it a little longer then back home. I extended a bit more to make it 7 miles. I felt pretty good, still some PF issues. I wore the Launch shoes again, man I don't like them, but I'm too cheap to get rid of them yet they don't have very many miles. Right now I'm rotating through 4 different pairs of shoes, so it might be time for a new pair of something | |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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Basketball this morning.
Fun run this afternoon I went out past Sky Ranch and ran out on the Sand Mountain road. I really enjoyed running out on the dirt road and sand, for some reason I was moving along pretty good. I did 6 miles and would have liked to have run more, but I had to get home in time to go to Jordan's game. Anyway, I averaged just under 7:30 pace. I'm planning on going to the club run tomorrow, so that should be good. So far this has been a pretty good week of running. | |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 2 miles with Sunny, while pushing Jarren in the stroller. Jansen also ran with us, so it was almost the entire family. We ran over to the park in Zion View Estates. Went to club run and did a loop on the trail then up through Bloomington Hills. We did 7 miles and averaged 7:27 so I felt ok with that. I've increased the miles some this week, and as a result the PF has been bothering me more.
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| Equation 3 Miles: 7.00 | Black Five Fingers Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning. Easy run planned for tonight
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 1.00 | 0.00 | 0.00 | 15.00 |
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Good run this morning with Clyde, Steve, Aaron, Bill and Mike. We did a 10 mile loop from Clyde's over to Flying J and then back through Bloomington Hills. I averaged 7:12 for the run, so that was good. I picked up the pace some the last 3 miles, 6:50, 6:42, 6:35 and felt ok. Did an easy 2 miles to finish off. Hope to run a few miles with Sunny this afternoon.
Ran 3 miles this evening two with Sunny and then did 1 on the treadmill. I wore the Five Fingers, still dealing with PF issues. |
| Launch Miles: 12.00 | Black Five Fingers Miles: 3.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Basketball this morning. 3 miles on the treadmill and 20 minutes on the exercise bike | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 127.00 | 0.00 | 8.00 | 0.00 | 35.00 | 170.00 |
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| Launch Miles: 44.00 | Equation 3 Miles: 26.00 | Kinvara Miles: 13.00 | Defyance Miles: 24.00 | Black Five Fingers Miles: 9.00 | Yellow Speedstar Miles: 4.00 |
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