| 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 | | 118.00 | 0.00 | 3.00 | 0.00 | 8.00 | 129.00 |
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| Nike Invincible Black Miles: 27.00 | Nike Vaporfly 3 Yellow Miles: 11.00 | Nike Invincible White Miles: 7.00 | Nike Pegasus 38 Lime Miles: 4.00 | Nike Invincible Gray Miles: 14.00 |
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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 |
| Basketball with Jansen, 2 mile walk in the evening.
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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 |
| 3 mile walk. Most of the day in Beaver. Joslin's team won the tournament.
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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 |
| Basketball, 3 mile run at the gym, 2 mile walk with Sunny.
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| Nike Invincible Black 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 |
| 1 mile warm-up, then 2 x 1 mile with 4:00 min rest (7:30, 8:08) then 2 mile cool-down.
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| Nike Vaporfly 3 Yellow 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 |
| Basketball 65 minutes, then 1 mile walk in the evening.
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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 |
| 3 miles over to the High School 29:57 (9:55 avg)
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| Nike Invincible White 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 | 0.00 | 2.00 |
| Basketball
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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 |
| 4 mile run in Nephi, felt really good. 1 mile walk. Sunday 3 mile walk.
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| Nike Invincible Black 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 | 0.00 | 4.00 |
| First day of school, I didn't sleep very well last night. Basketball for 30 minutes, 3 mile walk.
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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 |
| 1 mile walk 2 mile walk with Sunny, 1 mile walk with Dave B. 2 miles at work.
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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 | 1.00 | 6.00 |
| 20 minutes bike, basketball, 2 mile Zion View, 2 mile walk.
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| Nike Pegasus 38 Lime 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 | 0.00 | 4.00 |
| 1.5 warm-up
3 x Pah Tempe Hill Repeats. This was an ok workout.
1- 2:19
2- 2:11
3- 2:26
1.5 walk home
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| Nike Invincible White 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 |
| Nothing today, Sunny had her surgery so I was most of the day at the hospital.
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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 |
| Toquerville Parkway. Decided to drive out to Anderson Junction and run on the new road back to La Verkin. I felt pretty good for much of the run. I finished 5 miles right at the Trails Subdivision entrance with a 8:27 overall average, but then did one more mile up the hill into La Verkin. Finished 53:07 (8:50 overall). 4 mile walk later in the weekend.
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| Nike Invincible Gray Miles: 6.00 |
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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 | 2.00 | 4.00 |
| Basketball this morning. 30 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 | 0.00 | 0.00 | 2.00 | 5.00 |
| 1 mile warm-up, then 2 mile Angel Heights Tempo 16:51 (8:25 avg) 1- 8:15, 2-8:36. I wasn't very pleased with this workout. It was really hot, but I stopped too many times.
30 minutes this evening on the bike.
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| Nike Vaporfly 3 Yellow 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 |
| Basketball. Sky Mtn Loop in the evening 27:47 (9:14 avg)
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| Nike Invincible Gray 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 | 0.00 | 2.00 |
| 2 mile walk.
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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 | 3.00 | 5.00 |
| Basketball
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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 with Matt up in Cedar Hills. 4 miles walking
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| Nike Invincible Black 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 |
| Basketball this morning. Today was the first day I had kids run the mile at school. I decided I would run with each class period.
1st- 8:32
2nd- 8:45
4th-8:34
5th- 8:48 some issues with Strava and my phone
6th- 8:06
Felt pretty easy each class period, though I was a little tired by 6th period.
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| Nike Invincible Black 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 |
| 50th Birthday, didn't really feel like doing much today. 2 mile walk in the morning, 2 mile walk in the evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| Basketball this morning. 3 x 800 repeats this afternoon at Hurricane Intermediate Field.
1 mile warm-up
1- 3:45
2- 3:49
3- 3:48
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| Nike Vaporfly 3 Yellow 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 |
| Confluence Park. This was a pretty good run, actually a 2 min PR from a few weeks ago. 5 miles 47:14 (9:26 avg).
1-8:56
2-8:20
3-9:02
4-11:37
5-9:00
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| Nike Invincible Gray 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 |
| Basketball. 1 mile walk.
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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 |
| Very solid run from the Ledges to the marathon finish line. 8 miles 1:05.08 (8:08 avg) I haven't ran this far or fast in quite some time. First and last miles were the slowest.
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| Nike Invincible Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 118.00 | 0.00 | 3.00 | 0.00 | 8.00 | 129.00 |
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| Nike Invincible Black Miles: 27.00 | Nike Vaporfly 3 Yellow Miles: 11.00 | Nike Invincible White Miles: 7.00 | Nike Pegasus 38 Lime Miles: 4.00 | Nike Invincible Gray Miles: 14.00 |
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