| 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 | | 130.00 | 7.00 | 13.00 | 2.00 | 25.00 | 177.00 |
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| Black Landreth 6 Miles: 36.50 | Blue Cumulus 12 Miles: 33.50 | Kinvara Miles: 19.00 | Red Speedstar Miles: 55.50 | Black Five Fingers Miles: 4.50 | Launch Miles: 2.00 |
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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 from ball field to Wal-mart, felt ok nothing great. |
| Black Landreth 6 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 | 3.00 | 3.00 |
| bball this morning | |
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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 out to Toquerville City Office 4 miles out, 4 miles back. Going out average 8:15, coming back was under 8 min pace. |
| Blue Cumulus 12 Miles: 8.00 |
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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 | 2.00 | 9.00 |
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A pretty decent run. Went from my house over to the high school, watched a little bit of track practice then ran home via Pah Tempe. Really nice weather this afternoon, I think it hit 70.
bball this morning
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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 |
| Not to fun running in the strong winds today. Ran out to my school and picked up my truck, only did 5 miles, not feeling too great today. |
| Blue Cumulus 12 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 | 5.00 | 5.00 |
| Basketball this morning and then this evening | |
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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 out on 600 North then down past the Elementary School over to McDonald's, stopped for a bathroom break then back home on SR 9. Good 8 mile run, felt ok |
| Black Landreth 6 Miles: 8.00 |
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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 | 3.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Met up with Bull, Bigfoot, and The Shepard. We did a nice run from above the Volcano, down through Snow Canyon State Park, then out to Ivins and back on Old Highway 91 to Mike's house. Overall pace was 7:15, I felt ok, note to self don't have Cafe Rio the night before a long run! I had stomach troubles all morning. Did some faster miles the last 3. |
| Red Speedstar Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 2.50 | 0.00 | 2.00 | 8.00 |
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Trying a new 10 week half marathon training schedule. I started today and hope to see some results when I do the Ogden Half in 10 weeks. Today the schedule called for 800m repeats @ half marathon goal pace with 200m recovery. I just figured I would stick with whatever pace felt like I was getting a workout. I did 1.5 warm-up then got into the repeats over at Hurricane High School's track.
1-2:56
2-2:56
3-2:54
4-2:54
5-2:52
Did 1.5 cool-down then called it a day. My legs were a little sore before I started the workout, still feeling the effects from Saturday's long run, so I didn't want to push to much and get injured.
Basketball this morning
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| | 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 |
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Just an easy run over to Hurricane City Park and then back.
Did 4 miles this afternoon out in Toquerville went from the church out on West Fields Road then back.
Did a little bit of lifting this afternoon. Bench Press, Power Clean, Shoulder Shrug |
| Black Landreth 6 Miles: 4.00 | Blue Cumulus 12 Miles: 5.00 |
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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 |
| Just an easy 5 over to Hurricane and then back home. Didn't have much energy today. |
| Red Speedstar Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran up the Overlook Trail over by Howard's, then down to the highway and over to Nephi's Twist then back home. I struggled today, lots of trails and lots of uphill climbs and steep downhills on rocks. |
| Black Landreth 6 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| La Verkin Loop pushing Jarren in the stroller, no energy today. Ran to Farmer's Market to return a movie, then ran back home. |
| Black Five Fingers Miles: 1.50 | Blue Cumulus 12 Miles: 3.00 |
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| | Race: |
Spectrum 10K (6.2 Miles) 00:38:43, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
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Well, this was an ok race considering where I'm at. Last year I ran 37:26, so I was hoping to be close to that. This year we had a decent headwind for much of the race, so it slowed me down some, plus being out of shape.
Did 3 miles of warm-up
1-5:32 Always a fast downhill mile, just tried to hold back
2-6:10 Legs feeling dead already
3-6:07
4-6:25 Stopped for a moment at the aid station
5-6:50 Walked for a bit right after the mile 4 marker.
6-6:36 Still struggling
.2-1:02
38:43 (6:14)
So this was slower than last year, but still good to get out and push myself.
Did 4 miles cool-down from Mike's up to his old house and then back. |
| Red Speedstar Miles: 13.00 |
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| | Comments(3) |
| | 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.
30 minutes on the bike 2 hours of basketball this evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 2.50 | 0.00 | 0.00 | 6.00 |
| Pretty decent workout. Did two mile warm-up then 4 x 1000m with 2:00 min rest at the cow field. 1-3:32 2-3:30 3-3:35 4-3:34 Only had time for 1 mile cool-down had to get to night school.
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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 |
| 6 miles this evening around La Verkin, nothing special. |
| Black Landreth 6 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 | 0.00 | 0.00 |
| I didn't get a workout in today. Had a meeting after school, then mowed the lawn, then off to Driver's Ed until 8. I got home and spent time working on a paper. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Ran 2 miles this morning.
Ran out to mile school then over to Domino's where I met up with Sunny. I felt pretty good tonight 6.5 miles |
| Blue Cumulus 12 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Not a very good run today. I had no energy and motivation. This has been a pretty busy and stressful week. The workout I did Tuesday was positive but everything else this week has been just average. |
| Red Speedstar Miles: 3.50 |
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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 |
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Played basketball for an hour this morning.
Did a 5 mile run this evening down through Confluence Park, felt ok but not great. |
| Blue Cumulus 12 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Not much time as I had to get to driver's ed by 4:30. I did 2.5 miles up the La Verkin twist in like 21:54. I really didn't have a plan to run fast back down but I was feeling pretty good so I hit 6:08 and 6:05 then took it easy the last .5. This was a good little run. |
| Black Landreth 6 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 | 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 | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Really positive workout for me this afternoon. I did my substation tempo route. 3 mile warm-up then got into it Had a nice little tailwind and a little overcast.
1-5:39 2-5:50 11:29 (5:45) 1 mile cool-down, had to get to class. Time comparison 1/19 12:11 (5:57, 6:14) 12/12/11 13:06 (6:27, 6:39)
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| Red Speedstar Miles: 6.00 |
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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 |
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Easy 2 miles this morning.
Did La Verkin Loop tonight in five fingers easy |
| Launch Miles: 2.00 | Black Five Fingers Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with Bill, Steve, Mike and Tom this morning we did a 12 mile loop from the Dixie Center over to River Road then up and around Brigham Road then out to Bloomington. I cut back on the trail. It was a really nice morning, great temps. |
| Red Speedstar Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 130.00 | 7.00 | 13.00 | 2.00 | 25.00 | 177.00 |
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| Black Landreth 6 Miles: 36.50 | Blue Cumulus 12 Miles: 33.50 | Kinvara Miles: 19.00 | Red Speedstar Miles: 55.50 | Black Five Fingers Miles: 4.50 | Launch Miles: 2.00 |
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