| 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 | | 159.50 | 5.00 | 9.00 | 4.00 | 27.50 | 205.00 |
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| Black Landreth 6 Miles: 14.00 | Black Launch Miles: 61.00 | Blue Brooks Pure Flow Miles: 49.00 | Kinvara Miles: 5.00 | Blue Cumulus 12 Miles: 10.00 | Blue Launch Miles: 5.00 | Red Speedstar 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran an easy 5 down through Confluence Park. |
| Black Landreth 6 Miles: 5.00 |
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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 | 0.00 | 6.00 |
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Ran from Overlook Road out to Desert Gardens Subdivision and back, an easy 5 miles. Right PF is hurting.
1 easy mile with Sunny this evening.
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| | Race: |
Parowan Half Marathon (13.1 Miles) 01:23:41, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 5.00 | 4.00 | 4.00 | 0.00 | 14.00 |
| Well this turned out to be a pretty good race for me. I haven't done a half marathon since last May in Ogden where I ran 1:26. I guess going into the race today I was just hoping to be close to 1:25 or 1:26. My training has been better this summer than the past few years, however I still don't feel like I'm getting into very good shape. Anyway, I ended up running a pretty smart race and finished with a 1:23:41 and 6th place overall, 2nd age group. I rode up to Parowan with Bill, Logan, and Scott. I only did a mile warm-up and then we got started right a 8:00 am. I think this race would be a little better if they started at 7:00 am. Before the race I met Aaron Langston he lives in La Verkin, and also formally met John Beckstrand. 1-6:30 running on dirt and trying to just take it easy and warm-up 2-6:11 still forcing myself to hold back, in 14th place 3-6:43 still holding back walked through the aid station and drank probably too much gatorade 4-5:35 fun times feeling good, passed a few guys here and started racing 5-5:38 more steep downhill, developing a big blister on my right heel 6-5:38 feeling good 7-6:00 8-6:31 Not so much steep downhill now 9-6:12 10-6:37 stopped and took my shoe off, rearranged sock hoping to help with blister 11-6:32 Closing in on Beckstrand 12-6:52 Hurting quite a bit through town 13-7:56 Not a good finish, stopped and walked a few times. .1- :39 1:23:41 (6:24) Overall a positive experience. I really like the course and will probably consider coming back next year. Even though it beat the crap out of my legs.
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| Blue Brooks Pure Flow Miles: 14.00 |
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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 |
| I didn't run today, legs still really beat from the race on Saturday. I did take Joslin for a bike ride, but it was only 2 miles. | |
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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 to the high school and watched some of football practice then back home. Legs still feeling sore. | |
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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 |
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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 |
| 5 miles this morning up the La Verkin Twist trail and back down via the road. 6 miles this evening from the high school out to HIS and then over to 400 South and out west until the end of the road and then back to the school on the highway.
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| Blue Brooks Pure Flow Miles: 11.00 |
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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 | 3.00 | 9.00 |
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Short La Verkin loop
4 miles this evening down through Confluence Park.
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| Kinvara Miles: 2.00 | Blue Cumulus 12 Miles: 4.00 |
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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 |
| Ran out along 400 South in Hurricane and then out to Sky Mountain Golf Course and back home on 600 North 13 slow, painful miles. |
| Black 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 |
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La Verkin Loop
2 miles down to Gravel Pit road and back home
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| Black Landreth 6 Miles: 3.00 | Blue Launch 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 | 3.00 | 6.00 |
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Easy 3 miles around La Verkin
Rode exercise bike for 30 minutes
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| Red Speedstar 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 | 2.00 | 5.00 |
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Basketball this morning.
Legs and feet hurting did 3 miles over to the bridge and back.
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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 | 3.00 | 9.00 |
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Rode exercise bike this morning for 30 minutes
Ran over to the middle school and then back home via city park and Pah Tempe. I'm upset they have cut down most of the trees down by Pah Tempe.
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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 |
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Basketball this morning. Ran over to the gravel pit and then down through Confluence Park, really hot this afternoon. Stopped and swam in the river. |
| Black Landreth 6 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Met up with the running club (lots of people). We ran from Coral Canyon down through Hell's Canyon and then to Bloomington Park via the river trail. I did ok in the beginning, but by the end I was struggling didn't feel the best. |
| Black Launch 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 | 5.00 | 8.00 |
| Basketball this morning La Verkin Loop 40 minutes on the bike Legs and body feeling better than last week |
| Blue Cumulus 12 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 | 4.00 | 6.00 |
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Ran up to the La Verkin Sign on the Twist 1 mile up and then 1 mile down. I was going to get up earlier and do more miles, but felt good sleeping in. Biked for 50 minutes on the exercise bike. | |
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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 |
| Just an easy 5 miles this evening down to Cholla Creek and back home. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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La Verkin Loop easy, legs feeling sore this morning.
Ran 5 this evening over to the city park and back. I actually felt pretty good.
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| Blue Cumulus 12 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 |
| An easy 3 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 |
| 10 miles in Salt Lake ran past Cottonwood High over to Van Winkle and then down to 4500 South then west over to State Street and then back to the condo extended up to Wheeler Farm and back to get 10.
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| Blue Brooks Pure Flow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 1.50 | 9.00 |
| Birthday today. Nothing crazy I played basketball for an hour this morning and then ran from my house up to the "H" and then back home this evening 7.5 miles total.
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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 | 4.00 | 6.00 |
| Rode the exercise bike for 48 minutes and then took Joslin for a 2 mile run in the stroller.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 5.00 | 0.00 | 0.00 | 11.00 |
| Easy two miles this morning
Attempted a speed workout this afternoon, but not very good results
1 mile warm-up out at Anderson Junction then started at mile marker 6
1-6:17
2-6:03
3-6:29
18:52 (6:17) I stopped after 3 miles as my hip was really bugging and I just felt terrible, too hot and hadn't drank enough throughout the day.
.5 recovery
1-6:54
2-6:36
13:33 (6:47)
Something not right so just shut things down and basically walked home
2.5 cool-down
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| Blue Brooks Pure Flow Miles: 9.00 |
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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 |
| Nothing today hip hurting
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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 |
| An easy 3 this morning, hip still bugging.
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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 |
| 11 miles around Salt Lake this morning, nothing too exciting.
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| Black Launch Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 159.50 | 5.00 | 9.00 | 4.00 | 27.50 | 205.00 |
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| Black Landreth 6 Miles: 14.00 | Black Launch Miles: 61.00 | Blue Brooks Pure Flow Miles: 49.00 | Kinvara Miles: 5.00 | Blue Cumulus 12 Miles: 10.00 | Blue Launch Miles: 5.00 | Red Speedstar Miles: 3.00 |
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