
| 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 | 123.00 | 0.00 | 18.00 | 0.00 | 6.00 | 147.00 |
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Defyance Miles: 21.00 | Kinvara Miles: 30.00 | Launch Miles: 59.00 | Equation 3 Miles: 26.00 | Yellow Speedstar Miles: 3.00 | Blue Stratus Miles: 2.00 |
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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 |
| Easy 5 over to McDonald's, then had a nice strawberry sundae and then Sunny gave me a ride home. Whole body is hurting. |
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| Comments(1) |
| 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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Rode bike to work today.
Did the La Verkin Loop easy
Now off to play 3 games of softball tonight! |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| No run today, just did some biking. My feet having really been giving me some troubles this week. |
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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 |
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I didn't make it over to run with the guys this morning. I've really been having some issues with my feet. I think it plantar fasciitis, I have all the symptoms and it hurts the most in the area where that generally occurs. Anyway, I did finally head out and did a new adventurous run. I ran made my way up the La Verkin Twist then I went over by the cracks and then down to the river, I crossed the river and got on the south side and then ran down to Pah Tempe. I had never made the full loop, but did this morning. It is a nice challenging loop probably 7 to 8 miles if I would have gone straight home. Instead I added on some more miles, by running down through the Confluence area to make it just over 11 miles for the run this morning. I got home and now my feet are bugging me again. |
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| Comments(3) |
| 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 |
| Did 7 miles this morning. I ran over past Hurricane Elementary then back on 600 North. My PF was hurting again this morning. |
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| Comments(2) |
| 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 |
| Still dealing with PF pain. I only managed the La Verkin Loop. I did take the boys hiking right after school and we did about 1 to 1.5 miles of looking around for geocaches up the La Verkin Twist |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.00 | 0.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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Very windy day here. I did a 3 mile warm-up over to the Substation, then did a 3 mile tempo into a strong headwind along 600 North out to the Bowling Alley. This was a difficult run dealing with wind, heat, tired legs, feeling dehydrated, and rolling hills. For this first segment I was only able to average 6:28.
1-6:17
2-6:44- Good uphill here
3-6:22
I stopped after 3 miles and recovered for 5 minutes. Actually didn't feel very recovered
Next I did a 2 mile tempo
1-6:22
2-6:25
Didn't feel very good on this section either
Did a mile cool-down, now I'm home and not feeling too good.
I guess one good thing the PF pain was more managable during the run this afternoon. It really seems to hurt in the morning, when I get out of bed. It also hurts at night. |
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| Comments(2) |
| 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 5 miles run over to Hurricane and back. |
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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 out toward Toquerville and back |
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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 easy miles this morning. I ran out to Hurricane Intermediate School and then back. I actually felt pretty good once I got going. However, I'm still dealing with the PF pain, just planning to continue stretching, icing, and trying to not do too much. |
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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 |
| Didn't feel good at all this afternoon, only 3 miles. |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 2.00 | 0.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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Good workout tonight. I've been wanting to do a tempo run on a fairly flat fair course, so I measured out a 5 mile loop around Hurricane starting over on 400 South, then heading out past Hurricane Intermediate, then west on 400 South out to the highway, then back into town.
Did 1 mile warm-up
1-6:09
2-6:14 little uphill in the middle of this mile. Funny thing happened on this mile a little kid came riding his bike right at me, like he was playing chicken I tried moving in a couple different directions and he kept moving in the same direction. Finally I yelled at the little kid to watch out. His friend was also funny he just said "Hi Mr. Jogger" what is funny is the fact I was going about 6:00 pace and he still thought I was slow enough to be called a jogger.
3-6:02 worked this mile really hard
4-6:34 very gradual uphill mile
5-6:08 thought this mile would be a lot faster, I was working really hard but couldn't get the time down.
31:11 overall (6:14 average)
1 mile cool-down
Still dealing with PF pain which is a bummer. |
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| Comments(2) |
| 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 |
| Just an easy 3 did the La Verkin Loop, been feeling a little sick today and not very fun to be around. |
Yellow Speedstar Miles: 3.00 |
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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 |
| Ran up the road behind the "H" hill to the Gould's Trail, then did about 1.5 miles out on that trail. It was nice to go out somewhere different for a change. I'll probably try to go do some more runs out that way in the future. Going up was very slow and I stopped and walked in a few places, but coming back down was pretty good. |
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| Comments(1) |
| 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 |
| No run |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 17.00 | 0.00 | 2.00 | 0.00 | 0.00 | 19.00 |
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Really good run for me this morning. I went out alone and did 15 miles from Rockville to La Verkin. My original goal was just to average around 7:30 to 7:45 pace, but after the first mile I was able to get into a good rhythm. I ended up running 1:42:33 so a 6:50 average which I was real pleased with, especially considering the PF pain and hip pain I was dealing with.
1-7:35
2-6:40
3-6:41
4-6:50
5-6:56
6-6:49
7-6:38
8-6:50
9-7:01 small hill through Virgin
10-6:56
11-7:02 rollers
12-7:18 hill up to La Verkin Overlook road
13-6:47
Half Marathon- 1:30:45
14-6:04
15-6:17
1:42:33 (6:49 average)
To pass the time I looked at the license plates of passing cars. Here is the list of the different state license plates I saw today
Utah, Nevada, Arizona, New Mexico, New York (3), Illinois (1), California, Colorado (4), Texas (4), Washington, Oregon, Bonus: British Columbia, Canada
I also saw quite a bit of roadkill: 1 skunk (not much left), 2 racoons right next to each other, 1 fox, 1 rabbit, 1 field mouse, 1 tow rope that looked like a snake, which scared me.
Anyway, good run. However, I'm still somewhat concerned about the marathon in less than two weeks. I would like to get over this plantar fasciitis pain it has been the main thing bothering me.
I'm not in PR shape, but feel like I should be able to run between 2:50 to 2:55 hopefully.
Did another 4 miles this afternoon to get me to 40 miles for the week. I know that is not a lot of miles, but that has about been the max lately with the foot issues. |
Equation 3 Miles: 4.00 | Launch Miles: 15.00 |
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| Comments(3) |
| 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 |
| 4 miles tonight, this wasn't a very good run. I took it pretty easy. Did some good stretching tonight, PF still hurting. I got a massage scheduled for next Monday, so hopefully that will help loosen things up and I can give it my best shot at the marathon in less than two weeks. |
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| Comments(1) |
| 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 |
| Ran 8 miles with Bill from the Bowling Alley out to Sand Hollow and then cut through Dixie Springs and came back. Nice evening for a run and good to catch up on things with the Wildbull. |
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| Comments(2) |
| 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 |
| Just did the La Verkin loop, nice and easy |
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| Comments(4) |
| 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 much time today, plus didn't have much motivation = only 2 miles |
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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 |
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I rearranged a few things in the garage and got the treadmill out figuring I might use it some during the winter months. Anyway, I got up late, but did 1 mile on the treadmill. Hoping to do a few more miles during my prep today. We are leaving for Colorado right after school. I might try running a few tempo miles tomorrow. Just one last good workout before the big race next week. Did a 2 mile loop out around the church farm from the school during my prep. PF hurting more than usual
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| Comments(1) |
| 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 |
| Did a 2 mile warm-up with my little sister from my parent's house. Then I got right into a 4 mile tempo run. The tempo went pretty good averaged 6:15 pace which was decent considering not being used to running at 6500 ft elevation. After the tempo I did an easy 4 mile cool-down, then watched the high school cross country race in Craig. It was fun to be home and do a run back in my home town. |
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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 3 easy miles, then off to see April for a nice 1 hour massage. She really worked on the calves, which I think is going to help with the PF pain. I was also really tight through the hips and also across my upper back. |
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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 | 1.00 | 5.00 |
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Ran 4 miles over passed the bridge and then back home. I then did 15 minutes on the exercise bike. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Little tempo run to wake the legs up a few days before the big dance. Did 3 miles easy up to the Substation then hit 5:45 and 5:52 for a nice 2 mile tempo. Finished with another easy mile back home, then off to Salt Lake for federal jury duty. |
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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 |
| No run in Salt Lake |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 123.00 | 0.00 | 18.00 | 0.00 | 6.00 | 147.00 |
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Defyance Miles: 21.00 | Kinvara Miles: 30.00 | Launch Miles: 59.00 | Equation 3 Miles: 26.00 | Yellow Speedstar Miles: 3.00 | Blue Stratus Miles: 2.00 |
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