| 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 | | 98.00 | 13.00 | 6.00 | 0.00 | 15.00 | 132.00 |
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| Yellow Glycerin Miles: 21.00 | Black Pure Cadence 2 Miles: 15.00 | Black Launch Miles: 3.00 | Yellow Launch Miles: 39.00 | Mizuno Waverider 15 Miles: 9.00 | New Black Pure Cadence 2 Miles: 15.00 | 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 |
| No run yesterday very busy between night school and bishop stuff.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 | 3.00 |
| 1 mile run and then 20 minutes on the bike
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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 |
| Ran this morning with Mike, Bill, and Cody from the gym out to the round about in Ivins.
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| Yellow Glycerin Miles: 11.00 |
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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 |
| 5 miles over to the trax station from the condo and then back.
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| Black Pure Cadence 2 Miles: 5.00 |
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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 | 1.00 | 4.00 |
| La Verkin Loop super windy today. A short 10 minutes on the 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 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran up the La Verkin Twist trail and then back down via the highway. It was a good 5 mile run with some good climbing the first two miles.
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| Yellow Glycerin Miles: 5.00 |
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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 | 3.00 | 6.00 |
| Basketball this morning.
I didn't feel very good this evening so I only ran 3 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| This morning I had Sunny drop me off out at Anderson Junction. I did a 1.5 mile warm-up then started a tempo from mile marker 6. I only managed to run a 5K and then I stopped 19:38 (6:19 avg) I then walked a mile and did another faster mile down to mile marker 1 (6:17) After that I did 1.5 miles easy back home.
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| Black Pure Cadence 2 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 |
| Ran over to the Hurricane City Park and then back home, 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Ran over by the cow field and tried to figure out a better starting and ending point for doing 1000 m repeats, then came home. Did 30 minutes on the bike.
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| Mizuno Waverider 15 Miles: 3.00 |
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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 |
| La Verkin Loop
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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 | 1.00 | 5.00 |
| 2 miles ran over to Zion Estates and then back home, really strong winds and pretty chilly, got home and did 2 miles on the treadmill and then 15 minutes on the bike
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Basketball this morning.
Ran down through Confluence Park this afternoon. I felt pretty good for most of the run.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Decent run this morning with Scott, Mike, Bill, and James. We ran from Anderson Junction through Leeds, past Quail Lake and back to the Bowling Alley. I felt pretty good the first 8 miles, averaged 7:18 and ran mostly with James. The last 5 miles were quite a bit slower finsihed with Scott. Still nice morning for a run and good company.
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| Yellow Launch Miles: 13.00 |
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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 |
| 2 miles this morning, then 3 miles this afternoon down by Pah Tempe
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| Yellow Glycerin Miles: 5.00 |
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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 | 0.00 | 2.00 |
| Long day only did 2 miles this evening cow field
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| Black Pure Cadence 2 Miles: 2.00 |
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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 |
| La Verkin Loop
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| Mizuno Waverider 15 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 miles from the house to the firestation near Wal-Mart. I averaged 7:45 for the run, so that was good. The last two miles I picked up the pace and did a short tempo
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 this morning
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| | Race: |
Southern Utah Half (13.1 Miles) 01:35:49, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 13.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| This turned into more of a glorified training run for me, instead of a race. I started out way to fast and ended up running out of gas pretty quick. Anyway, still glad I decided to run and that I forced myself to finish even though I took quite a few walk breaks and didn't feel the best.
1-6:08 I was really trying hard to hold back, but the start was pretty fast
2-6:03 Still trying to not get excited but running too fast
3-6:10
4-6:54
5-6:47
6-7:06
7-7:36
8-7:47
9-9:15- stopped and went the bathroom
10-7:34
11-8:19
12-7:42
13-7:33
.12-:49
1:35:49 (7:18 avg)
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| New Black Pure Cadence 2 Miles: 15.00 |
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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 |
| No run today, legs feeling sore from the race.
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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 out by Gooseberry Mesa. Nice 5 miles out in the desert
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| La Verkin Loop. Another 2 easy miles this evening
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| Blue Brooks Pure Flow Miles: 2.00 | Mizuno Waverider 15 Miles: 3.00 |
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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 |
| Gravel Pit
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| Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 98.00 | 13.00 | 6.00 | 0.00 | 15.00 | 132.00 |
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| Yellow Glycerin Miles: 21.00 | Black Pure Cadence 2 Miles: 15.00 | Black Launch Miles: 3.00 | Yellow Launch Miles: 39.00 | Mizuno Waverider 15 Miles: 9.00 | New Black Pure Cadence 2 Miles: 15.00 | Blue Brooks Pure Flow Miles: 5.00 |
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