| 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 | | 148.00 | 13.00 | 6.00 | 0.00 | 35.00 | 202.00 |
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| Black Pure Cadence 2 Miles: 60.00 | Yellow Launch Miles: 32.00 | Blue Cumulus 12 Miles: 9.00 | Blue Launch Miles: 10.00 | Blue Brooks Pure Flow Miles: 13.00 | Black Five Fingers Miles: 3.00 | Mizuno Waverider 15 Miles: 6.00 | Black Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 2.00 | 14.00 |
| Basketball and then 9 mile run out to my school and back, actually felt pretty good this morning. A little bit of leg pain.
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| Black Pure Cadence 2 Miles: 11.00 |
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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 |
| Interesting run this morning. Sunny, Steve and Jennifer Smith and John ran from Highland Park down through Hell's Canyon to Sullivan Park.
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| Yellow Launch Miles: 4.00 |
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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 |
| Pretty good week, summer vacation is quickly coming to an end. I guess the highlight of the week was celebrating our 15th wedding anniversary on Wednesday. We didn't really do anything big this year, Sunny's parents were gone and we didn't have anybody around to watch the kids longer than an hour or so. McKinzie took Joslin and Sunny and I went and watched a movie. Earlier in the day we went to lunch at KFC and then for dinner we shared some nachos at Costa Vida. I'm pretty cheap. Saturday morning I went on a run with Steve and Jennifer Smith as well as John Larsen and Sunny. After the run Steve and Jennifer took us to breakfast at Main Street Cafe. Today I had a bunch of meetings starting at 9, finally got home at 6:00 pm. We got an email from Jordan on Tuesday and also a letter this week, things are going good for him. He has gained 20 pounds already in the MTC. Also this week we did some school clothes shopping as well as buying new comforters for the boys and for the guest room. Tuesday night there was pack meeting at the swimming pool and then I had bishopric meeting.
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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 |
| 6 miles over to Zions Bank and then back via city park. Got home and did 1 mile with Sunny.
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| Yellow Launch Miles: 7.00 |
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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 | 5.00 | 7.00 |
| 2 miles over to Zion View Park and back. 50 minutes on the exercise bike.
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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 |
| La Verkin Loop
4 miles this afternoon over past the gravel pit and back.
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| Blue Cumulus 12 Miles: 3.00 | Blue Launch Miles: 4.00 |
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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 | 2.00 | 6.00 |
| 4 miles over to Hurricane cemetery and back way too hot, not a good run.
20 minutes on the exercise bike
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| Blue Brooks Pure Flow Miles: 4.00 |
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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 |
| La Verkin Loop this morning.
La Verkin Loop plus 20 minutes on the bike
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| Black Five Fingers Miles: 3.00 | Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 4 miles pushing Joslin over to the real estate sign and back.
8 miles along Vally Academy Loop plus Pah Tempe.
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| Black Pure Cadence 2 Miles: 12.00 |
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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 |
| This past week I started back to school. Most years I'm ok with heading back to work, but this summer was just way too short. I really felt like it was a short summer. I guess we were just so busy getting Jordan out on his mission that we didn't get much else done. Anyway, I had to work Wednesday, Thursday, and Friday. Wednesday I went to round table and Sunny took the kids to the county fair with Steve and Jennifer. Thursday night we had Back to School Night which was ok. Friday, Jansen went on a campout up to Kolob. Saturday I helped Brooke Cox move, then I ran 12 miles and then we spent some time in St. George. Saturday night we went to Jayce's dinner and then Sunday we went to his farewell. Also on Sunday I had a key scouter's meeting and then we had dinner at McKell's. Tomorrow we start school.
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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 |
| Basketball this morning.
8 miles this evening out to Three Falls to watch some of Jansen's soccer practice and then back home via the high school, watched a little bit of high school football practice and then made it home. Nice temps and a little rain
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| Yellow Launch 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 | 1.00 | 4.00 |
| La Verkin Loop after hiking up to the top of Molly's Nipple with the youth. Kind of a rough road to drive on to get there.
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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 |
| Basketball this morning, I was making almost all of my shots, pretty strange.
Ran from the high school back home, right knee really bothering me again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Tough run this afternoon. I attempted a tempo run from mile marker 6 out by Anderson Junction right after school mistake way too hot. Anway I did a 1.5 mile warm-up and then got into the tempo
1-6:07
2-6:05
3-6:22
18:37
At this point I was pretty jacked up, so I stopped and basically walk/jogged the next mile and then hit reset and tried to run one more fast mile
5-6:25
Made it to the bottom and Trailridge Subdivision and then went down and cooled off in Ash Creek.
I then tried to run home, but struggled the 1.5 miles back to La Verkin.
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| Black Pure Cadence 2 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 | 0.00 | 6.00 |
| 3 miles this morning no energy. Gravel pit this afternoon.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| 5 mile run this morning over to Hurricane ran into Bro. Jensen seminary teacher ran back to La Verkin with him.
Went and hiked Emerald Pools with Sunny and the boys and my dad.
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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 |
| Well this week was pretty good. We started school on Monday, Tuesday night we took the youth and went and climbed Molly's Nipple south of Hurricane. That was an adventure driving out there. On Thursday, my parents came we had dinner from Pizza Wagon. On Friday, we went to Dylan Ence's Eagle Court of Honor which turned out pretty good. Saturday, I did a shorter run and then we went up to Zion and hiked to Emerald Pools. My dad did pretty good, my mom stayed home and watched Joslin. Sunday, we got up early and went to Kaydn' Ence's farewell and Justin Crapo's homecoming it was good. After the meeting they had a nice luncheon with lots of food. I didn't go to any of my ward meetings Sunday, just got home from the other ward and waited for Jordan to call us. He had a layover in Chicago and was able to call home. However, he struggled figuring out how to use the phone cards and we didn't get to talk very long. Anyway his flight plan was as follows leave Salt Lake 11:00---Chicago-3:00--Chicago-8:15---London 9:00 am the next morning, then 12 hour layover leave London 9:00 pm Monday night fly to Johannesburg get there at 9:00 am then layover until 2:00 pm and then final flight to Maputo arrive around 3:00 Tuesday. 52 Hours total. I'm sure he will be a little tired and have jet lag.
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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 |
| Ran 6 miles down through Confluence Park and then extended over to Pah Tempe. I got home and then did 30 minutes on the bike. I've been struggling lately with running, just not feeling like I'm very motivated.
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| Mizuno Waverider 15 Miles: 6.00 |
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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 |
| Ran up to the La Verkin Overlook from the steep side. Having lots of issues with my right knee again. Anyway felt average the last 3 miles.
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| Yellow Launch 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 | 0.00 | 0.00 | 2.00 | 5.00 |
| Basketball this morning. Did feel very good this afternoon ran over to the high school and picked up my truck.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Got signed up at Performance Fitness 24/7 and created an ifit account. I created two routes today one in Sao Paulo Brazil and a second a loop in Craig Colorado. I actually had a lot of fun running on the incline trainer. I did a total of 5 miles and then lifted for a bit.
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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 |
| Basketball this morning, right knee hurting again.
Did 6 miles on the incline trainer at the gym. I ran the last 6 miles of the Boston Marathon, pretty cool using the ifit software.
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| Blue Brooks Pure Flow Miles: 6.00 |
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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 | 3.00 | 16.00 |
| Ran 13 miles this morning on the Southern Utah Half course with Mike, Bill, and Cody. I actually did pretty good on this run. Bill was struggling so I hung back with home for awhile and then he decided only to run to the Dixie Center so I picked up the pace. I ran a 2.5 mile section at a pretty decent pace (6:30) then slowed back down the last 2 miles.
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| Black Pure Cadence 2 Miles: 13.00 |
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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 |
| This past week was ok. Some highlights included getting to talk to Jordan on Monday while he had a layover in London. We got a picture of him on Tuesday after he had arrived at the mission home, we also got a picture sent on Friday with him and his mission president having dinner. Tuesday night I had bishopric, Wednesday night was back to school night for Jarren. One highlight this week was getting a membership at Performance Fitness 24/7 (Mike Warren's gym) Anyway, he has some cool equipment there, one thing is an incline trainer which I used twice this week. The trainer is cool because you can upload maps with google street view and then it shows up on the screen just like you are running down the actual road. This week I did runs in Craig, Sao Paulo, and Boston. Friday night Sunny and I went to dinner at Durangos. Saturday morning I did a 13 mile run with Mike, Bill, and Cody. Saturday night we had a fundraiser dinner for the ward. Today was pretty good. I had to teach the Beehives which went pretty good. This evening I went home teaching with Tui, we were able to visit both the Bowman's and Gubler's. Also tonight I emailed Jordan. I'm thinking his P-day will be on Monday's so I'm getting anxious to get an email from him to see how everything is going now that he has made it to Mozambique.
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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 |
| Basketball this morning feeling very fat.
Didn't have much time tonight just did La Verkin Loop 3 miles, still having knee issues.
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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 |
| 5 miles over to Hurricane City park and then back home. Did 20 minutes on the bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| La Verkin Loop
Decent run this evening. I went out on 600 North all the way down to the fire station by Walmart. I ran the last two miles at tempo pace, still having knee issues.
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| Yellow Launch Miles: 7.00 |
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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 |
| Did a workout over at the gym today. I ran across the Golden Gate Bridge and then the Brooklyn Bridge good workout, also did some weights and the hydrobed.
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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
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| | Race: |
Southern Utah Half Marathon (13.1 Miles) 01:28:05, Place overall: 13, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 13.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Overall I was pretty pleased with this race. My goal was to try to break 1:30:00, so I accomplished that by running a 1:28:05. I figured that would be a realistic goal for my current shape. I'm glad I did this race and I feel like it was a positive experience for me. It will be interesting to see how the next month of training goes.
Anyway got over to catch the bus around 4:45 and saw Dave and Clyde rode up with them on the bus. It was good to talk to Clyde haven't seen him in quite awhile. Both him and Dave had good races, finished 1-2, and then James was 4th. I did a 1.5 mile warm-up and then made my way to the start. My plan was to try to not go out too hard in the beginning and just try to give the same effort througout the entire race (which I think I did pretty well)
1-6:15 Good downhill, but dark and watching out for others
2-6:20 Steepest downhill, but still dark and not a lot of room on the shoulder of the road
3-6:35 Tweeked my knee running through a dip in the road. Bummer my right knee which has been giving me fits all summer.
4-6:23 An ok mile
5-6:41 Felt good through this section,
6-6:51
7-7:07 Stopped and took a GU and drank some water, probably wasted 20-30 seconds stopped
8-6:45
9-6:55-Basically from here until mile 12 I was very consistent and just hoping that things
10-6:53
11-6:58
12-6:57
13-6:41 Actually felt pretty strong finishing which usually doesn't happen for me.
.1-:36
1:28:05 (6:43 avg)
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| Black Pure Cadence 2 Miles: 16.00 |
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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 |
| This past week was birthday week. My birthday was on the 26th, my dad's the 28th, and Sunny's on the 29th. On Monday Jansen had his first football game, he did pretty good. It was really cool on the last play of the game he made a tackle which prevented the other teaming from scoring a touchdown. Tuesday night I went and did visits with the stake. I was paired with Golden Johnson and we visited the Larsen's and Shelly Keene. Both were pretty good visits. On Sunny's birthday we went and watched the movie the Giver, had dinner at Chick-fil-a and then went to the Hurricane High School Football game. Saturday, I ran the Southern Utah Half Marathon. I actually did pretty good considering the shape I'm currently in ran a 1:28:05. Saturday afternoon and evening we spend over at Peach Days. Today, I had an early 6:00 am meeting, at church we had a combined lesson in YM/YW taught by the bishop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 148.00 | 13.00 | 6.00 | 0.00 | 35.00 | 202.00 |
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| Black Pure Cadence 2 Miles: 60.00 | Yellow Launch Miles: 32.00 | Blue Cumulus 12 Miles: 9.00 | Blue Launch Miles: 10.00 | Blue Brooks Pure Flow Miles: 13.00 | Black Five Fingers Miles: 3.00 | Mizuno Waverider 15 Miles: 6.00 | Black Launch Miles: 5.00 |
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