Little Buddha

August 2015

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15% off for Fast Running Blog members at St. George Running Center!

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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 15.00 Month: 69.00 Year: 912.00
Clifton 2 Lifetime Miles: 277.00
Grey Launch 4 Lifetime Miles: 225.00
Blue Pureflow 5 Lifetime Miles: 130.00
Blue Launch 4 Lifetime Miles: 190.00
Hoka Torrent Orange Lifetime Miles: 139.00
Black Nike Pegasus 35 Lifetime Miles: 72.00
Hoka Rincon 2 Black Lifetime Miles: 116.00
Hoka Rincon 2 Red Lifetime Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
129.000.0015.000.0028.00172.00
Black Launch Miles: 21.00Black Pure Cadence 2 Miles: 5.00Yellow Glycerin Miles: 22.00Yellow Launch Miles: 18.00New Black Pure Cadence 2 Miles: 20.00Grey Launch Miles: 26.00Nike Dual Fusion Trail Miles: 9.00
Weight: 170.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Black Launch Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles ran over to Trail Ridge then down through part of Confluence Park.

Black Pure Cadence 2 Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

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.

Yellow Glycerin Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.001.003.00

Part of La Verkin Loop and then 15 minutes on the bike.

Yellow Launch Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran out to my school worked for awhile then back home via Big Chill

Yellow Glycerin Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.005.000.002.0010.00

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.

New Black Pure Cadence 2 Miles: 8.00
Weight: 171.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

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.

Black Launch Miles: 6.00
Weight: 170.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Not too motivated today only did 2 miles

Yellow Launch Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.003.007.00

4 miles to the real estate sign then 30 minutes on the bike

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Bike and La Verkin Loop

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Just rode the bike today, didn't feel very good.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.004.000.000.0010.00

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.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

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.

Yellow Launch Miles: 6.00
Weight: 171.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Ran over to the bridge and back, then did 20 minutes on the exercise bike.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.004.000.000.007.00

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

New Black Pure Cadence 2 Miles: 7.00
Weight: 170.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

La Verkin Loop

Yellow Launch Miles: 3.00
Weight: 172.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

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.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

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.

Grey Launch Miles: 18.00
Weight: 170.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

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.

Yellow Glycerin Miles: 3.00
Weight: 172.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Enjoyable run this afternoon up on Gooseberry.  Did an out and back 6 miles total.  Going out 29:00 coming back 23:40

Nike Dual Fusion Trail Miles: 6.00
Weight: 170.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.002.000.000.005.00

Not a very good workout.

1.5 mile warm-up

2x1600 m

1-6:27

.25

2-6:44

.25

1 mile cool-down

 

New Black Pure Cadence 2 Miles: 5.00
Weight: 171.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

La Verkin Loop

Black Launch Miles: 3.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Late night run from the house out to Hurricane Intermediate.

Yellow Launch Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

8 miles this morning from Bowling Alley out to Dixie Springs and back.

Grey Launch Miles: 8.00
Weight: 170.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Ran over to the gravel pit and then came home and did 20 minutes on the bike.

Nike Dual Fusion Trail Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
129.000.0015.000.0028.00172.00
Black Launch Miles: 21.00Black Pure Cadence 2 Miles: 5.00Yellow Glycerin Miles: 22.00Yellow Launch Miles: 18.00New Black Pure Cadence 2 Miles: 20.00Grey Launch Miles: 26.00Nike Dual Fusion Trail Miles: 9.00
Weight: 170.70
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