| 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 | | 64.00 | 4.00 | 2.00 | 0.00 | 23.00 | 93.00 |
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| Nike Flex Trail 2 Miles: 27.00 | Red Speedstar Miles: 4.00 | Blue Cumulus 12 Miles: 3.00 | Blue Brooks Pure Flow Miles: 15.00 | Black Launch Miles: 14.00 | Kinvara Miles: 3.00 |
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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 |
| I didn't get a run in today. I'm a slacker.
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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 |
| Didn't run today, slept in didn't feel very good. After school I was busy with meetings and then we had a surprise birthday party for Jordan, we had quite a few of his friends over for cake and ice cream.
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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 | 0.00 | 6.00 |
| Ran up the Twist on the road, then over to the steep trail and back through the gravel pit, had to extend a little to make it 6 miles. I struggled on the trail sections, but glad to get out kind of cold this afternoon, ready for spring weather.
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| Nike Flex Trail 2 Miles: 6.00 |
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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 | 0.00 | 4.00 |
| Easy 4 miles this morning.
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| Red 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 | 5.00 | 5.00 |
| Basketball tonight.
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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 |
| Basketball this morning. La Verkin Loop nice and easy
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| Blue Cumulus 12 Miles: 3.00 |
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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 |
| 10 miles all over the place Hurricane Canal, Three Falls, back on 180 West and then down through Pah Tempe, got pretty tired at the end. I think this is the longest run I've done since the marathon.
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| Nike Flex Trail 2 Miles: 10.00 |
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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 |
| 20 minutes on the exercise bike, not feeling too great today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pretty good run today. I don't know what happened but I took off at a good pace from the start. I did two miles over to the Hurricane Cemetery in 14:15, so 7:07 pace and then decided to also push the pace on the way back in 13:45, so overall a nice 4 mile run.
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| Blue Brooks Pure Flow Miles: 4.00 |
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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 | 0.00 | 6.00 |
| Nice run down to Pah Tempe and then up the river. I turned around at a place I will call Pao de Acucar because it looks like the big rock in Rio de Janeiro. Good 6 mile run.
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| Nike Flex Trail 2 Miles: 6.00 |
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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 | 2.00 | 10.00 |
| Ran out along 600 North to Brentwood where my parent's camper is 7:50 pace for 8 miles. Then went and played basketball felt terrible.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles from my school out past the airport and then back, didn't feel that great.
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| Blue Brooks Pure Flow Miles: 5.00 |
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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 |
| Didn't get out today starting to feel like I'm getting sick.
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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 |
| Sick in bed all day, throwing up, lots of stomach pain.
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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 |
| Still sick didn't go to work today, more laying in bed, did start to feel better this evening. I was finally able to eat some food and keep it down.
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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 | 3.00 | 5.00 |
| 2 mile run was coughing quite a bit so turned back, then did 40 minutes on the bike.
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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 | 0.00 | 3.00 |
| La Verkin Loop
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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 | 0.00 | 2.00 |
| Basketball this morning
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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 |
| Not a very good week. I was pretty sick Monday and Tuesday and then Friday and Saturday I was gone with the scouts up to Brian Head. Feeling better now and next week my goal is 40 miles for the week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning. 5 mile this evening ran over to Trailridge Subdivision and then back home via gravel pit.
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| Nike Flex Trail 2 Miles: 5.00 |
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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 |
| Substation Tempo
3 mile warm-up
2 mile tempo 12:27 (5:59, 6:28)
1 mile cool-down
I did this same tempo back in Oct in 11:30 (5:42, 5:47) so I've got some work to do to get back in shape.
A year ago on Feb. 23 I did this workout in 12:49 (6:17, 6:30)
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| Blue Brooks Pure Flow Miles: 6.00 |
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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.
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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 | 3.00 | 9.00 |
| Ran over to the high school watched some of track practice and then Nephi, Jesse, Tyson, Jason, and David Wimmer ran back to La Verkin with me. Had last church ball game tonight. Also Erik Mitchell opened his mission call, going to Wichita, Kansas.
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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 |
| Rainy evening, so I stayed in a rode the exercise bike for 30 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 64.00 | 4.00 | 2.00 | 0.00 | 23.00 | 93.00 |
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| Nike Flex Trail 2 Miles: 27.00 | Red Speedstar Miles: 4.00 | Blue Cumulus 12 Miles: 3.00 | Blue Brooks Pure Flow Miles: 15.00 | Black Launch Miles: 14.00 | Kinvara Miles: 3.00 |
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