| 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 | | 121.00 | 20.00 | 0.00 | 0.00 | 38.00 | 179.00 |
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| Yellow Launch Miles: 56.00 | Blue Brooks Pure Flow Miles: 34.00 | Black Launch Miles: 9.00 | Nike Flex Trail 2 Miles: 17.00 | Black Five Fingers Miles: 3.00 | Blue Cumulus 12 Miles: 6.00 |
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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 |
| Did Nephi's Twist felt pretty good overall.
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| Yellow Launch 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 | 6.00 | 6.00 |
| Basketball this morning. Rode exercise bike for 30 minutes not very hard
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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 | 5.00 | 12.00 |
| Great 7 mile run along the river trail in St. George. I went from the transportation building along the river trail to Millcreek. I felt really good and ended with a 7:30 avg.
Went and played ball tonight with Jordan at the high school for 2 hours.
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| Blue Brooks Pure Flow Miles: 7.00 |
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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 |
| Ran from my school over to Wendy's and then back on the SR 9 and then back to the school for a total of 4 miles, legs pretty tired from the run yesterday and basketball.
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| Yellow Launch Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Great 11 mile run down the marathon course from Snow Canyon State Park to Sunset and then back to Mike's. I ran mostly with Mike. Clyde and Scott also rode up but then they ended up doing their own workouts. Mike and I just visited the whole way made the run go by fast. We never pushed the pace and average right at 7:15 for the run. After the run Colleen made us a great breakfast and then I was able to shower and head over to Jordan's track meet.
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| Yellow Launch Miles: 11.00 |
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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 | 2.00 | 6.00 |
| Basketball this morning, then 4 miles this afternoon down through Pah Tempe and then up the river. I didn't feel very good on the run, my legs felt felt heavy, I guess that just goes with the rest of the body.
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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 |
| Did Hurricane Elementary Loop 7 miles over on 600 North and then turned on 870 West and ran past the school, then back via the city park. They have the water on now in the park, so I'm sure I will be stopping there quite often as the weather warms up. Speaking of nice weather yesterday was mid 80's and I ran with the shirt off.
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| Yellow Launch Miles: 7.00 |
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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, then 30 minutes on the exercise bike. Busy afternoon with Driver's Ed and then a technology thing at Jarren's school.
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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 |
| This afternoon I drove out to Toquerville and parked at the church and then ran from there up 2.5 miles on the Toquerville Falls rode, pretty hard running up the hill, stopped and walked quite a bit, coming back down was a little better, but still a struggle, not a very good run today.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning. Did 5 mile this afternoon from my school out to the gravel place and then back. I felt ok
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| Yellow Launch Miles: 5.00 |
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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 |
| Ran 8 miles with Mike, Bill, and Cody from Desert Hills down to the river trail and then back viva Flying J. I felt pretty good on the run, even pushed it up the hill back to the high school. When I got home I took Joslin for 2 miles in the jogging stroller.
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| Blue Brooks Pure Flow Miles: 10.00 |
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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 | 4.00 | 6.00 |
| Basketball this morning, 2 mile run this evening to the cow field and back and then 30 minutes on the exercise bike. Busy day, had my exit interview with SUU for my admin program.
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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 |
| Not much time this afternoon, but did 4 miles over past the gravel pit and up onto the water tank road and then back to the house, felt pretty good.
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| Nike Flex Trail 2 Miles: 4.00 |
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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 | 2.00 | 7.00 |
| Basketball this morning and then 5 miles tonight over to Hurricane City park and back home felt pretty good.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Actually got my sorry self out of bed this morning and did 4 miles around La Verkin. Excited going to Vegas tonight just Sunny and me. I am taking my PRAXIS test tomorrow.
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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 | | 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5 miles with Steve, Richard, Bill, and Mike on the half ironman course and down to Diagonal. Got back to Chuckawalla and did a 6 mile trail run with Salmon demo shoes. I wore a pair of considered a city trail shoe
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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 |
| Good run this afternoon. Did 9 miles over to Hurricane run out on 700 West came back past Lin's and City Park, then down through Pah Tempe
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| Yellow Launch Miles: 9.00 |
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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 | 0.00 | 3.00 |
| Not much time did the La Verkin Loop
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| Black Five Fingers Miles: 3.00 |
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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 |
| Not a lot of time tonight, but able to get in a nice 6 mile run. I went over by the softball fields in Hurrican and then came back and extended over to the Stake Center and back on 100 East to make it 6.
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| 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 | 0.00 | 0.00 | 0.00 | 3.00 |
| Over to the gravel pit scales and back.
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| Nike Flex Trail 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 2.00 | 10.00 |
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Basketball this morning
Good workout this afternoon. I recently decided to come up with a new route for doing tempo runs. I really liked doing tempos from Anderson Junction down through Toquerville. This route has some good downhill and for the past few years I have done tempos out there with quite a bit of success. However, one of the draw backs is having to either shuttle cars out to the freeway or finding a time for Sunny to drive me out there to drop me off. With those things in mind, I decided to come up with a route in Hurricane that would be pretty flat and fair, knowing that my splits would be quite a bit slower than the previously mentioned tempo route out in Toquerville.
Today I decided to give the route a try, not the best choice probably the windiest day we've had in Hurricane all year. Anyway, I did a 1 mile warm-up from the Splash pad back toward La Verkin, then started at 600 North on SR 9.
1-6:56 from 600 North to 400 South
2-6:57 from 400 South to 400 West
3- 7:15 out by the Intermediate School
4-6:38 along 920 West flat and fast
5-7:18 along 400 South to 1760 West
6-6:42 along SR 9 to Family Pawn
1 mile cool-down back to Rec Center.
I think this tempo route might work ok. I'm sure as I get in better shape and have better running conditions (not as much wind) the times will come down a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Pretty decent run today. I drove up 14 miles from my house on SR 9. Started the run at the top of the hill just before Rockville and came back to La Verkin. The goal was to try to run a 1:35:00 half (7:15) I ended up with a 1:34:24 (7:12) I felt good about this especially because of the conditions rain, strong head wind, and legs feeling tired from yesterday's tempo. Also this route does have a few sections with some hills especially leaving Virgin and heading toward La Verkin.
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| Yellow Launch Miles: 14.00 |
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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 |
| Basketball this morning.
Ran with Cody, Bill, and Mike from the Dixie Center Trailhead. We did the 6 mile loop over the bridge and then up through Bloomington Hills and back past the Post Office. I did another 2 miles after ran out toward Toniquant Park and back.
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| Blue Brooks Pure Flow Miles: 8.00 |
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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 |
| Did the Confluence Park Loop, felt ok. My ipod was dead so I took the iphone and streamed Pandora.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Pretty busy day, played basketball this morning and then rode the exercise bike for 40 minutes tonight after driver's ed and Jordan's basketball awards banquet. Hoping to get more miles tomorrow, Friday and Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 121.00 | 20.00 | 0.00 | 0.00 | 38.00 | 179.00 |
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| Yellow Launch Miles: 56.00 | Blue Brooks Pure Flow Miles: 34.00 | Black Launch Miles: 9.00 | Nike Flex Trail 2 Miles: 17.00 | Black Five Fingers Miles: 3.00 | Blue Cumulus 12 Miles: 6.00 |
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