| 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 | | 119.00 | 0.00 | 10.00 | 0.00 | 18.00 | 147.00 |
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| Red Speedstar Miles: 30.50 | Blue Launch Miles: 34.00 | Kinvara Miles: 3.00 | Black Landreth 6 Miles: 20.50 | Blue Cumulus 12 Miles: 17.00 |
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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 easy 3 miles |
| Red Speedstar Miles: 3.00 |
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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 |
| Ran out to my school and back, didn't feel all that great today averaged right at 8:00 | |
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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 |
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La Verkin Loop 3 miles easy
Another run up to the Hurricane City Pool and back 6 miles
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| Kinvara Miles: 3.00 | Black Landreth 6 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 | 6.00 | 0.00 | 0.00 | 9.00 |
| 9 miles this morning. I was pretty sore from working yesterday at the cabin. This morning I did an easy two mile warm-up from the cabin in Pine Valley toward Central then I did a 10K tempo run 38:29 (6:12 avg) 1- 6:37 2-6:09 3-6:17 4-5:57 5-5:59 6-6:14 .2-1:13 Did a mile cool-down. Overall I was pretty pleased with this little workout. After the run I went back to the cabin and then did some more hard work moving big rocks and digging out dead trees and sagebrush.
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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 | 2.00 | 5.00 |
| Not a very good day. La Verkin Loop this morning then 45 minutes on the exercise bike this evening. Watched an episode of 24. |
| Blue Cumulus 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran 6.5 this morning over to Hurricane High School, watched a little bit of football practice and then easy back home. |
| Black Landreth 6 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 2.00 | 7.50 |
| Easy 2.5 this morning, then 30 minutes easy on the exercise bike. This afternoon lifted for 30 minutes, then did 3 miles on the treadmill in the garage very hot outside.
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| Red Speedstar Miles: 7.50 |
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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 |
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Ran down through Confluence Park for an easy 5, it was already pretty warm this morning when I left.
Rode exercise bike for 30 minutes
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| Blue Cumulus 12 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 |
| Ran an easy 5 over to Hurricane City Park and back. Legs felt a little tired this morning. |
| Red Speedstar 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 |
| Ran 2 miles up the La Verkin Twist and then back down. | |
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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
5 miles this afternoon very hot out. I ran down to the Nephi Twist trail head and then came back home, struggled coming home.
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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 easy, way too hot outside | |
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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 |
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La Verkin Loop easy
4 miles easy this afternoon over to the middle school and then down to the high 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 |
| Ran 5 up the La Verkin Twist trail and then back down on the road, still very hot out at 4 pm. I didn't feel very good today. |
| Black Landreth 6 Miles: 5.00 |
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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 |
| Ran over past the gravel pit then down to the river got in the river for a bit and then back up past big chill. I actually stopped and got a snow cone. |
| Blue Cumulus 12 Miles: 7.00 |
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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 |
| 1 mile running with the different groups at the 11 year old scout day camp. I woke up this morning not feeling good at all. I think I might have gotten some heat stroke from the last few days running in the heat of the day and not being properly hydrated or prepared. | |
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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 |
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Much better run tonight compared to how I have felt the last few runs. I basically took Saturday and Sunday off so the extra rest may have helped some. I was still struggling some with a cough, but overall a pretty good run. I went over 600 North, then past Hurricane Elementary, down to Classic Sports stopped in for a bit to look at some soccer cleats for Jansen and then home via city park for a quick drink, had to extend some at the end to make it 8.
Played basketball for an hour tonight. The games were pretty intense and I really felt tired for most of the night, in fact I left an hour early because physically I was just done.
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| Red Speedstar Miles: 8.00 |
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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 | 2.00 | 8.00 |
| Rode bike to work today. 6 mile run this afternoon did 3 miles out to Cliffs Drive from the school in 25:12 came back in 22:30. I felt pretty good especially on the way back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 4.00 | 0.00 | 2.00 | 9.00 |
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Basketball this morning, couldn't stopping cough
Good workout this afternoon. I did my Toquerville Tempo route from mile post 5. The goal was 4 miles at 6:26 pace. Last time I did this workout was on 7-13 7-13 I went 6:12, 6:25, 6:33, 6:14
25:29 (6:22) Today was better, nice cool weather a little rain but also had a headwind. 1-5:57 2-6:22 3-6:32 4-5:56 24:51 (6:12) So basically the 2nd and 3rd miles were the same as last time. I just started fasted and ended faster than last time. I'm still not feeling any excitement or prepared to run a marathon in a few weeks.
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| Red Speedstar 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 |
| La Verkin Loop easy |
| Black Landreth 6 Miles: 3.00 |
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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 | 2.00 | 2.00 |
| Easy 2 miles this morning. | |
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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 |
| We had a pretty rough night at our house. Joslin didn't sleep very well so Sunny was up most of the night with her. Anyway I did get out this morning. I took Joslin in the stroller and ran out past the Intermediate School and then back home 10 miles pretty slow. She slept for about an hour which was good and Sunny was also able to get in a nap while we were gone. | |
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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 coughing really bad. | |
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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, nothing this afternoon still feeling a little sick | |
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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 |
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Nice easy two miles to the cow field and back to start the morning. I'm starting to feel a little better not coughing as much.
Ran over to the high school and back home, still pretty hot outside. I talked to Marcus about Jordan's ankle and knee, probably won't play Friday night.
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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 |
| Nothing still coughing | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 119.00 | 0.00 | 10.00 | 0.00 | 18.00 | 147.00 |
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| Red Speedstar Miles: 30.50 | Blue Launch Miles: 34.00 | Kinvara Miles: 3.00 | Black Landreth 6 Miles: 20.50 | Blue Cumulus 12 Miles: 17.00 |
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