Little Buddha

La Verkin City Freedom Run 5K

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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.

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Miles:This week: 12.00 Month: 42.00 Year: 509.00
Hoka Torrent Orange Lifetime Miles: 231.00
Black Nike Pegasus 35 Lifetime Miles: 83.00
Hoka Rincon 2 Red Lifetime Miles: 158.00
Hoka Mach 4 Teal Lifetime Miles: 103.00
Hoka Mach 4 Black Lifetime Miles: 156.00
Black Nike Pegasus 37 Lifetime Miles: 35.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
160.500.0013.601.0035.50210.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.600.003.000.000.0010.60

I wanted to get in some more miles last night, but I spent much of the evening getting the Wii hooked up to the internet. I was able to download Super Mario Bros and Tecmo Bowl, so now I can enjoy some old school games. Once I got everything hooked up Sunny and I decided to go to the movie, so no run last night and got home pretty late

This morning we didn't get up too early, but drove up and ran from the highway up to the La Verkin Overlook 14:50 for the 1.5 miles uphill and then 28:50 for the entire run (9:36 pace)

Then Sunny, drove home and I did 3 miles at Tinman Tempo pace, (6:25) coming down the La Verkin Twist, felt pretty easy. Then .6 easy miles cool-down

4 easy miles tonight, up to McKell's then home, then over to the bridge and back.

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.005.007.00

An hour of basketball this morning, and then 2 very easy miles with Sunny and Jarren in the stroller to the fire hydrant and back.

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.003.0016.00

Did some heavy lifting this morning picking up hay bales for my father-in-law for over an hour.

Ran up to the Hurricane Substation and back overall average was 7:40 for 4 miles

Cumulus

Planning to run with the club tonight. What time is it at?

7 miles with the club, had a large turnout tonight and the weather was very hot!

Stratus 

2 more miles with Sunny to the fire hydrant

Nimbus 

Weight: 0.00
Comments(3)
Race: La Verkin City Freedom Run 5K (3.13 Miles) 00:18:31, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.002.101.000.005.40

Did the La Verkin City Freedom Run 5K race.  I really had a hard time getting up this morning, and felt tired from the run last night.

Anyway, made it over to the start and saw there were hardly any people, so I figured I should be able to jog the race and win.  However, there was a younger college kid, that looked like he could be Sasha's younger brother (even though I don't even know if Sasha has younger brothers or sisters, and I figured even if he did, there would be little chance any of them would be in La Verkin on the 4th.  What made things more interesting was when the lady was explaining the course this kid asked a few questions and his voice and mannerisms were also just like Sasha.  So from the beginning he became Sasha junior to me.

We started and basically ran the first mile together me and Sasha Junior (after the race he said is name was  Teren Monson? I think visiting from Tempe, AZ)

1-5:36  Just wanted to see what the kid had, and figured maybe I would take it out hard and kill him off after the first mile.  At any rate I didn't want to lose in a race this small to some younger guy.

2-6:03 The plan seemed to work after the first mile, Teren started fading and by about 1.5 miles I had a pretty safe gap, which was good because my stomach was giving me some issues. So I kind of went more into tempo pace mode, not race pace mode

3-6:02 This mile felt pretty easy and I by this point had a pretty large gap on Sasha Junior at least a minute maybe more.

.13- 48  Course measured just a bit long, but not too bad considering there was no actuall starting or finishing line.  This was the second year they did the race and still very low numbers.

I went back after I finished and ran about the last .5 miles with Sunny, she finished fourth.  Then jogged one more easy mile home.


Now, here is the best part about the race.  Instead of a medal or trophy I got something I can really use, and Clyde would be happy for me.  I got a free meal from In and Out Burger, plus and In and Out Burger T-shirt.  I mean what better way to treat your winner than with a nice big, juicy burger.  I guess I know where I'll be heading for lunch.

Happy 4th to everyone!

 


 

Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.900.000.000.000.0020.90

Rough night sleeping in a tent with Jansen, up in Pine Valley. Got up at 4:45 and drove down toward Veyo and met up with Dave and Logan. We did a run down the marathon course. The first 13 miles went pretty good, as I was able to stay with Dave and Logan, of course they were running very easy, because of their long run yesterday.

At around mile 13 my right hip really started hurting, which is nothing new, anyway the pain was quite a bit worse this morning than it normally is, so I slowed way down and even stopped a few times for some stretching and walking. My average pace through 16 miles was 7:40 and then the last 2.5 were a bit slower.

James, Dave, and Logan drove back up and picked me up, which was nice.

Overall, an average run except for the last 5 miles. I'm feeling pretty good about the week. Good 1000m repeats Monday, a decent 5K race yesterday, and a long run today.

Cumulus-160

Needed 2.40 miles tonight, to make it 70 for the week, so Sunny and I did a little route over to 300 South then up to Main Street to 200 North then back on 300 West and cut over behind the church. Garmin hit 2.40 right when we stopped at home. Now it is time for dinner and a day of rest tomorrow!

Nimbus-194

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run getting everything packed up for scout camp, plus my hip is still killing me.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Good morning run up at Kolob during Scout Camp

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Another easy run at Scout Camp

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Run at Scout Camp

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Got home from the week long scout camp up at Kolob. My training didn't go very good, but maybe the lighter week will help my hip. After last week I was really having hip issues again. I went to the doctor and the x-ray, didn't show anything too significant, just the fact that my hip and SI joint seems to be hardening up. The doctor just said take more IB and ice after running.

I hope to get in some miles later tonight and maybe run with the club tomorrow, and then get back into the swing of things next week. I think we might be heading to Colorado on Wednesday.

6 mile run tonight over to Hurricane past the Chevron, down to 400 South and back home. Nice temps and it started raining pretty good the last mile.

Stratus-268

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Really nice run for me this morning. I slept in, since I was feeling a little tired from Scout Camp. Sunny then drove me out past Sky Ranch and I did a 9 mile run back home. I tried to focus on keeping my pace pretty even throughout the run and I was happy with how that went. Still had to deal with hip pain, I think it is something I'm just going to have to learn to deal with. When I run between 30-50 miles a week, I don't have much pain, whenever I get over 60 miles a week, I start feeling it.

1-7:29

2-6:47

3-7:03

4-6:55

5-6:57

6-6:59

7-6:57

8-6:58

9-6:41

1:02:55 (6:59 average)

Cumulus-169

Are people from the club planning on doing Webb Hill repeats this coming Monday?

La Verkin 5k loop backward with Sunny and Jarren in the stroller 29:24 (9:29 pace) Nice night for a run, but still very humid and muggy.

Nimbus-197

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.005.0010.50

Basketball this morning for over an hour. Fire Hydrant and back with Sunny, pushing Jarren in the stroller.

Easy 3.5 miles tonight up the La Verkin Twist and back, wanted to go longer, but time got away from me, spent much of the evening installing a new ceiling fan in one of the boy's room. I really don't like doing stuff like that, but I now have one down and one more to hang tomorrow.

Cumulus-172.5

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.002.0010.10

Not a very good night of sleeping, so I slept in a little longer than planned. Did an easy 5 miles up past the Substation and back. I might attempt to do some Pah Tempe Hill repeats later this afternoon depending on how hot it is. Plan on doing a 10 mile bike ride with the scouts tonight. We are probably heading to Colorado tomorrow for the weekend.

Stratus-273

I didn't end up doing the hill repeats, but did manage to do the 10 mile bike ride with the scouts

La Verkin 5k loop with just Sunny. It was pretty muggy out, and my legs were tired from the bike ride.

Nimbus-200

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Basketball this morning, then did a 6 mile run over to Hurricane and back. Hips still pretty sore, had to stop and walk a little to stretch things out. We are leaving to Colorado today, so I'll be able to get in some nice training at 6500 ft tonight, tomorrow, and Friday. Saturday through Monday I will be at 7800 ft.

Stratus-279

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran from my parents to the house my dad has been remodeling on 11th street. Nice 6 mile run, with a few difficult hills at the end.

Cumulus-178 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.600.000.000.000.003.60

Not a very good run this morning. Body felt very stiff, so just some easy miles around my parents house, anyway you go there are hills to climb

Cumulus-182 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Back from our trip to Colorado. The running didn't go to good. My hip was really bothering me Friday, so I only did like 3 miles, and then didn't run Saturday or Sunday of course. We had over a 10 hour drive home today, but I was able to go and do a 6 mile run this evening. The hip felt a little better, but I ate way too much junk food over the weekend and I felt terrible on the run.

Stratus-285

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran down through Confluence Park, no bugs today!, then back on Main Street

Nimbus-205 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.002.500.000.0010.00

Did 2.5 mile warm-up then 4x1000m repeats. Three weeks ago I did 5, but I wasn't feeling to great on the third one today, so I only managed 4, but I was still pretty pleased, as the times were quite a bit faster today than a few weeks ago.

1-3:28 New PR

2-3:27 New PR, the 3:28 didn't last long

3-3:32 Hurting here

4-3:38 Didn't try to push it too hard, as my hip was starting to get tight.

1 mile cool-down

I'll do some more miles tonight. Right now my running hasn't been going that great, there are lots of other stresses going on right now in my life, but I will continue to try to train and make running enjoyable again.

Speedstar

La Verkin 5k loop plus a little extra. Still really hot out.

Nimbus-208

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.002.000.000.008.50

Pretty good run tonight, went from the house over 600 North to Sky Mountain, then down to Brentwood Bowling. I ran the trail section a lot faster than normal, hit the water stop at 4 miles, then ran the last 4 all under 7 minute pace. Overall pace was 7:20, so I was happy about that.

Cumulus-190.5

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.002.5012.50

Basketball this morning, got up late so didn't play as long.

La Verkin 5K loop with Sunny, pushing Jarren in the stroller. Then I extended over to the bridge and back.

Nimbus-213

5 easy miles tonight over to Hurricane, past Maverick up to the Middle School then home, dinner was not sitting good at all very slow and hip pain again. I'm going to give it a shot in the morning with the club run.

Cumulus-195.5

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.004.000.000.0018.50

18 mile run down the marathon course this morning with guys from the club and Marcie. Glad I forced myself over to the run, even though it took me a very long time to get moving this morning. The run went alright, the first half I felt pretty good, miles 9 through 13 I tried to pick up the pace a little, and then I struggled some after mile 15. My hip started really bothering me again, once we hit the steeper downhill sections. I stopped right at 18 miles and my time was 2:11:45 (7:19 pace) which is ok, considering the shape I'm in right now. I walked .5 miles as a cool down to the store.

Last year I was doing 20 mile runs in the time range I ran today, so still much work to be done.

On a positive note I hit my mileage goal for the week of 60 and next week I'm going to shoot for 70.

Stratus-303

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.005.007.00

Went and played basketball this morning. Feeling fat from the weekend. Tweaked my right ankle a little bit. Went and did 2 mile easy run with Sunny, ankle hurting a little but not too bad.

Cumulus-197.5

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Did 4 mile run up to the substation and back. I headed out on this run around 4:00 pm and it was still really hot. Ankle felt ok, but not great.

Stratus-307


Swimming party at the Holt's, lots of fun and good food. It was quite a fight getting Jarren out of the pool.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

My ankle was quite sore this morning, so I decided to go for a bike ride, instead of a run.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Did another bike ride tonight.  My ankle is feeling better and should be ready for some normal running by tomorrow.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
160.500.0013.601.0035.50210.60
Weight: 0.00
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