| 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 | | 97.50 | 0.00 | 6.50 | 0.00 | 10.00 | 114.00 |
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| Nike Invincible Gray Miles: 30.00 | Nike Pegasus 38 Lime Miles: 3.00 | Nike Invincible White Miles: 23.00 | Hoka Rincon 2 Red Miles: 2.00 | Hoka Mach 4 Teal Miles: 3.00 | Nike Vaporfly 3 Yellow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 1.50 | 0.00 | 0.00 | 7.00 |
| Pah Tempe Hill Repeats
1.70 warm-up
1- 2:22
2- 2:18
3- 2:34
1.70 cool down
2 mile walk in the evening.
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| Nike Invincible Gray 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 | 0.00 | 3.00 |
| Basketball for 90 minutes.
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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 |
| Confluence Park then 1 mile walk.
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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 |
| 2 mile walk
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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 |
| 2800 West Loop, felt good the first two mile, then slower the next 2 miles (9:20 avg) Weights 9 machines.
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| Nike Invincible Gray 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 | 0.00 | 3.00 |
| Sky Mtn Loop 29:47 (9:54 avg) not a very good run, pretty warm outside.
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| Nike Pegasus 38 Lime 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 | 2.00 | 0.00 | 0.00 | 5.00 |
| 1 mile warm-up, then 2 mile Angel Heights Tempo 17:10 (8:34 avg) mile 1- 8:43, mile 2-8:20. 2 mile walk with the dog.
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| Nike Invincible White Miles: 5.00 |
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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 walk, 30 minutes on the bike. Went to basketball but that was frustrating so I left.
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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 | 1.00 | 1.00 |
| Walk
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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 |
| 3 mile run around La Verkin, then 2 mile walk.
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| Hoka Rincon 2 Red Miles: 2.00 | Hoka Mach 4 Teal 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 | 3.00 | 0.00 | 0.00 | 6.00 |
| Trails Subdivision Tempo- 17:47 (8:52 pace) 1- 9:00 2- 8:36
Nephi's Twist- this was brutal 37:03 for 2 miles
Gun Club Tempo- 1 mile 7:44
1 mile cool down home.
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| Nike Invincible White 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 |
| Basketball for 80 minutes, 2 mile Sky Mtn #13, 9 machines.
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| Nike Invincible White Miles: 2.00 |
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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 | 0.00 | 8.00 |
| 1 mile warm-up, 3 x Yasso 800. 1- 3:34, 2- 3:30, 3- 3:42. 1 mile cool down. 2 mile Zion View Park 17:28 (8:42 avg). 2 mile walk.
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| Nike Invincible Gray Miles: 8.00 |
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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 |
| 30 minutes of basketball (frustrating too many people there, that don't know what they are doing). 2 mile walk.
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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 | 2.00 | 4.00 |
| 2 mile walk, 30 minutes on the bike
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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 |
| 1 mile walk-golf with Jansen
3 mile run in Ephraim, went up by the new temple.
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| Nike Invincible Gray Miles: 4.00 |
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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 | 0.00 | 1.00 |
| Walk
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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 |
| 2 mile run in Craig, 1 mile walk.
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| Nike Invincible Gray 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 |
| 3 mile walk.
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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 |
| Confluence Park good run 49:09 (9:50 avg) 2 mile walk.
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| Nike Invincible White 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 | 0.00 | 3.00 |
| Basketball 80 minutes
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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 | 4.00 | 9.00 |
| 5 miles on the Murdock Trail with Matt 46:39 (9:19 avg) This was a good run for me. I ran this trail last August and I had to stop and walk each mile, today I was able to run pain free the entire time with no stops.
4 mile walking later in the weekend.
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| Nike Invincible Gray 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 |
| 2 mile walk in Vegas, 2 mile walk at home
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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 |
| 1 mile warm-up, then 2 mile Angel Heights Tempo 16:02 (8:02 avg) 1- 8:15, 2-7:47.
2 mile walk in the evening.
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| Nike Vaporfly 3 Yellow Miles: 3.00 |
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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 |
| Basketball this morning.
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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 |
| Basketball, Sky Mtn Loop 27:30 (9:09) 7 machines, 2 mile walk.
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| Nike Invincible White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 97.50 | 0.00 | 6.50 | 0.00 | 10.00 | 114.00 |
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| Nike Invincible Gray Miles: 30.00 | Nike Pegasus 38 Lime Miles: 3.00 | Nike Invincible White Miles: 23.00 | Hoka Rincon 2 Red Miles: 2.00 | Hoka Mach 4 Teal Miles: 3.00 | Nike Vaporfly 3 Yellow Miles: 3.00 |
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