| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 138.50 | 0.00 | 22.00 | 0.00 | 21.50 | 182.00 |
|
| Blue Cumulus 12 Miles: 19.00 | Blue Launch Miles: 56.00 | Black Landreth 6 Miles: 34.50 | Black Five Fingers Miles: 7.00 | Red Speedstar Miles: 19.00 | Kinvara Miles: 10.00 |
| |
|
| | 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 5 miles around La Verkin, ran down through Spanish Gardens and then down into Riverwoods. |
| Blue Cumulus 12 Miles: 5.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 5.00 | 13.00 |
|
Basketball this morning.
4 mile Tempo Run this afternoon from mile post 5. I did two mile warm-up, then got started 1-5:39 way too fast and I would pay for it. 2-6:10 not too bad
3-6:36 really struggled here, stopped and walked for a bit up the hill
4-6:03 pretty good finish.
24:32 (6:08) average Did 2 mile cool-down 2 hours of basketball tonight, pretty wasted.
| |
| | Comments(1) |
| | 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 with Bill, Clyde, and Aaron. I only did 5 miles around Bloomington and then back to DC, then up to the corner and back. Pretty warm this afternoon. | |
| |
| | Add Comment |
| | 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 6 miles over to Zion's Bank and then back via the city park. I felt pretty good averaged right at 8 minute pace.
Jansen did the Ironman Kids Mile race today. He did great 6:45, two years ago he ran 8:58, so some nice improvement. |
| Blue Cumulus 12 Miles: 6.00 |
| |
| | Comments(1) |
| | 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 |
| Meet up with Bill and Mike at the Bowling Alley, we did the loop out around the Lake and stopped to watch part of the swim portion of Ironman STG. There was really strong winds today. Mike and I ran a little slower back to the bowling alley, he was having a few leg issues, plus running into the really strong headwind didn't help much. | |
| |
| | Add Comment |
| | 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 |
| Ran up the La Verkin Twist trail out 3 miles, then back home. It was pretty windy today, and I struggled running up the hills. Oh well still 6 miles is better than nothing. Played ball this morning. |
| Black Landreth 6 Miles: 6.00 |
| |
| | Add Comment |
| | 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 |
|
Did the short 2 mile loop over to 300 West, then back on 200 North. I wore the five fingers this morning, took over a mile for my ankles to warm-up to the idea of running.
Did my two mile tempo from the Substation
1-5:44
2-6:00
11:44 (5:52 average)
Not as fast as last time 11:29, but still decent.
3 miles warm-up, 2 miles cool-down |
| Black Five Fingers Miles: 2.00 | Red Speedstar Miles: 7.00 |
| |
| | 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
Did the La Verkin Loop rather quick
| |
| |
| | Add Comment |
| | 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 |
| 5 miles down through Confluence Park, stopped for a bit and took a swim in the river. The horseflies were really bad, which was frustrating. One interesting thing happened I saw two deer down by the pump station. |
| Blue Cumulus 12 Miles: 5.00 |
| |
| | Comments(1) |
| | 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 | |
| | Add Comment |
| | 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 |
| Did the first 4 miles of the Zion 50 course out then came back. Overall a pretty nice run. |
| Black Landreth 6 Miles: 8.00 |
| |
| | Add Comment |
| | 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 |
| Ran on 600 North over to Walmart. I felt ok the first 5 very hot out still. I stopped at hole #13 got some water, then did two faster miles 6:36, 6:31 to finish up. | |
| |
| | Add Comment |
| | 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 |
| No desire to run tonight, didn't feel good when I got home from work. I did do 2 miles as Jarren wanted to go for a bike ride. |
| Black Five Fingers Miles: 2.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 3.00 | 0.00 | 2.00 | 8.00 |
|
Basketball this morning.
Drove out to Toquerville Chapel and then did easy 2 mile warm-up to mile post 5, then did an easy 3 mile tempo run.
1-6:15
2-6:29
3-6:31
19:15 (6:25 avg)
1 mile cool-down back to church. |
| Red Speedstar Miles: 3.00 |
| |
| | Add Comment |
| | 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, traveled up to Eden with Mike and Bill. | |
| | Add Comment |
| | 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 this morning around the condo by myself. Then I went and did 2 miles with Mike and Bill out around mile 10 and 11 of the marathon. We got back to the truck and I went and did another 2 miles into Huntsville, they picked me up right before a big thunderstorm came through.
Later in the day we went to breakfast at Village Inn and then over to the expo. At the expo I talked with Adam Goucher and Tim Catalano from Colorado.
After the expo we went back up to Eden and played some pool and the "PIG" on the basketball court.
In the afternoon I did 3 miles from the condo down to Eden, then Mike and Bill came and picked me up. | |
| |
| | Add Comment |
| | Race: |
Ogden Half Marathon (13.1 Miles) 01:26:04, Place overall: 36, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 9.00 | 0.00 | 0.00 | 15.00 |
|
Well today's race was a pretty good experience for me. I have been working to get back into shape, still have a long ways to go, put at least I left this race feeling a little better about myself.
So far this year I've ran 1:40:16 at St. George Half and 1:32:36 at Dogtown Half, so I was really hoping to see some improvement in my half time today. I sat out with the goal of around 1:25:00 or 6:30 pace
I started off very conservative and just warmed up the first 4 miles and really didn't start picking it up until the canyon. Down the canyon I kept everything under control and I was probably most pleased with the last few miles on the trail where I thought I would struggle, but didn't too bad.
Met up with Tyler at the start and did half a lap around the Eden park and then straight to the starting line. A little chilly at the start, but once we started running very nice temps
1-7:10 Nice and easy, kept forcing myself to slow down
2-6:54 A little up hill, still warming up
3-6:44 Still having to hold myself back
4-6:46 Feeling ready for the canyon
5-5:56 Maybe a little too excited but this mile drops a lot
6-6:18
7-6:19
8-6:11
9-6:09
10-5:56 I was pretty pleased with how things were going at this point, really wanted to get in at least 6 good miles,
11-6:28
12-6:51 Lack of endurance starting to effect me.
13-6:36 Pretty decent last mile
.25- 1:26
Everyone I talked with had the course measured long on their Garmins by about.10, so if that were really the case then made you could take off 45 seconds.
Anyway my chip time was 1:26:04 (6:34 average) so I was pretty happy with that. Best thing I didn't feel totally beat up, like after most races. I was able to run 2 miles after the race. I went and helped pace Bill the last half mile of the marathon. He ran 3:13 and Mike ran 3:06. Steve Olsen did a 1:20 in the half and Tyler Shepard had a great race 1:19:11, so I was happy for him.
This race has gotten me excited for a good summer of training and racing. I'm signed up for the St. George Marathon, but plan to do 2 or 3 more halves this summer, plus some 10K's. | |
| |
| | Comments(7) |
| | 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 5 miles over to Hurricane City Park and back home, legs a little sore still from the race on Saturday. Also still very hot outside. I will have to start getting up in the mornings if I'm going to survive this summer. |
| Black Landreth 6 Miles: 5.00 |
| |
| | Add Comment |
| | 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 this evening, not feeling very motivated. | |
| |
| | Add Comment |
| | 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 a run from the high school out to angel heights and then back past the intermediate school and then headed out west and back on the state route. 7 miles felt pretty good this morning. | |
| |
| | Add Comment |
| | 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 La Verkin Twist trail and then out on the old road to the highway, at 4 miles I turned around and ran two miles back on the trail, and then finished up on the road coming back down. I hit the last two miles in the 6:30's. Took the last .5 real easy. |
| Black Landreth 6 Miles: 8.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.50 | 6.50 |
| Ran over to the real estate sign and then back home, not much time. Got home and did 20 minutes on the exercise bike. | |
| | Add Comment |
| | 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 easy. I was kind of tired spent the day up at Pine Valley doing some work on the cabin. | |
| |
| | Add Comment |
| | 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 |
|
3 easy miles this morning, planning on doing some mile repeats this afternoon/evening when it is nice and hot outside.
Did 2 miles this afternoon as a warm-up and then bagged the whole idea of doing any 1600m repeats.
I came home mowed the lawn and then did lift some weights. |
| Red Speedstar Miles: 2.00 | Blue Cumulus 12 Miles: 3.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 3.00 | 10.00 |
|
Played basketball for 90 minutes
Then went to the high school.
Did 1 mile warm-up then 2x1600m with 400 recovery
1-5:59 Not really feeling that good
2-5:59 Just going through the motions
Did 3.5 mile run/walk home, one of those days where I just didn't have much energy |
| Red Speedstar Miles: 7.00 |
| |
| | Add Comment |
| | 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 |
|
7 miles easy ran over to 600 North and then past Hurricane Elementary and back home via park legs felt tired.
3 La Verkin Loop Jansen rode his bike along and we had a good visit. |
| Black Five Fingers Miles: 3.00 | Black Landreth 6 Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 138.50 | 0.00 | 22.00 | 0.00 | 21.50 | 182.00 |
|
| Blue Cumulus 12 Miles: 19.00 | Blue Launch Miles: 56.00 | Black Landreth 6 Miles: 34.50 | Black Five Fingers Miles: 7.00 | Red Speedstar Miles: 19.00 | Kinvara Miles: 10.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|