| 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 | | 129.00 | 0.00 | 15.00 | 0.00 | 28.00 | 172.00 |
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| Black Launch Miles: 21.00 | Black Pure Cadence 2 Miles: 5.00 | Yellow Glycerin Miles: 22.00 | Yellow Launch Miles: 18.00 | New Black Pure Cadence 2 Miles: 20.00 | Grey Launch Miles: 26.00 | Nike Dual Fusion Trail Miles: 9.00 |
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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 |
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| Black Launch Miles: 12.00 |
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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 |
| 5 miles ran over to Trail Ridge then down through part of Confluence Park.
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| Black Pure Cadence 2 Miles: 5.00 |
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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 |
| I ran 6 miles with Bill this morning from the Dixie Center, we ran into Steve and Scott on the trail. I then did another mile from Dealer Collision, then two more miles with Jarren down to the river.
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| Yellow Glycerin Miles: 9.00 |
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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 | 1.00 | 3.00 |
| Part of La Verkin Loop and then 15 minutes on the bike.
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| Yellow Launch Miles: 2.00 |
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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 |
| Ran out to my school worked for awhile then back home via Big Chill
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| Yellow Glycerin Miles: 10.00 |
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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 | 3.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 2.00 | 10.00 |
| So, I've been struggling most of the summer with running and haven't done hardly any speedwork. This morning I did attempt a 5 mile tempo workout. I did 1.5 warm-up from Three Falls over to 400 South in Hurricane.
1- 6:46
2- 6:54
3- 6:46
4- 7:06
5- 6:42
34:17 (6:51 avg)
Ok so overall, pretty slow splits, but I guess you have to start somewhere. Also this tempo course is pretty much flat there is a slight hill in the middle of mile 2 and most of mile 4 is a minimal uphill climb. The last mile has the most downhill and typically should be the fastest.
1.5 cool-down
20 minutes on the exercise bike.
So I'm going to plan to do this tempo route pretty much every week until the St. George Marathon. I only really have two goals for the marathon run under a 3:15, so I can Boston Qualify again and enjoy the race.
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| New 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 |
| Sunny dropped me off at InstaCare and I ran over to Sky Mountain and then home on 600 North, it was an ok run a little too warm already.
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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 |
| Not too motivated today only did 2 miles
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| Yellow Launch Miles: 2.00 |
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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 | 3.00 | 7.00 |
| 4 miles to the real estate sign then 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 | 2.00 | 5.00 |
| Bike and La Verkin Loop
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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 | 5.00 | 5.00 |
| Just rode the bike today, didn't feel very good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 2 mile loop past Farmer's to Jolley's.
2 mile warm-up from the high school
3 mile tempo on Hurricane Tempo Route
1- 6:51
2-6:52
3-6:42
20:29 (6:49)
1 mile recovery
1- 6:40
1 mile cool-down.
I've really been struggling with running lately no motivation.
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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 6 miles this afternoon in the heat (106) I went from Three Falls out past the airport and then back. I felt ok after I got going.
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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 |
| Ran over to the bridge and back, then did 20 minutes on the exercise bike.
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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 | 0.00 | 7.00 |
| Toquerville Tempo at 4:00 pm- 100 degrees
1 mile warm-up
Started at mile marker 6
1-6:35 Felt good
2-6:28- Felt ok
3-6:47- Not so great
Stopped and then walk/jogged one mile
5- 6:42 Pretty beat
1 mile cool-down with a guy named Steve Doughty
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| New Black Pure Cadence 2 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
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| Yellow Launch 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 | 3.00 | 6.00 |
| 3 miles on the treadmill at the gym, had quite a few problems getting my ifit account to sync and work. Did 20 minutes on the bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran 18 miles down the course from the top of Veyo Hill. I did most the run by myself, but it actually was a pretty good run. I felt comfortable and didn't ever really push the pace. It took me right at 2:20 so 7:45 pace. At this point I'm really considering not running the marathon this year, and spending the next year focusing on losing weight and getting back into better race shape.
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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 |
| Ran La Verkin Loop at about 9:00 pm , then did 30 minutes on the exercise bike, not feeling very good today, legs a little sore, but mainly my back.
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| Yellow Glycerin Miles: 3.00 |
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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 |
| Enjoyable run this afternoon up on Gooseberry. Did an out and back 6 miles total. Going out 29:00 coming back 23:40
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| Nike Dual Fusion Trail 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 | 2.00 | 0.00 | 0.00 | 5.00 |
| Not a very good workout.
1.5 mile warm-up
2x1600 m
1-6:27
.25
2-6:44
.25
1 mile cool-down
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| New Black Pure Cadence 2 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 |
| La Verkin Loop
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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 |
| Late night run from the house out to Hurricane Intermediate.
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| Yellow Launch 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 | 2.00 | 10.00 |
| 8 miles this morning from Bowling Alley out to Dixie Springs and back.
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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 |
| Ran over to the gravel pit and then came home and did 20 minutes on the bike.
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| Nike Dual Fusion Trail Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 129.00 | 0.00 | 15.00 | 0.00 | 28.00 | 172.00 |
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| Black Launch Miles: 21.00 | Black Pure Cadence 2 Miles: 5.00 | Yellow Glycerin Miles: 22.00 | Yellow Launch Miles: 18.00 | New Black Pure Cadence 2 Miles: 20.00 | Grey Launch Miles: 26.00 | Nike Dual Fusion Trail Miles: 9.00 |
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