| 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 | | 159.00 | 0.00 | 8.00 | 0.00 | 18.00 | 185.00 |
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| Blue Cumulus 12 Miles: 6.00 | Black Pure Cadence 2 Miles: 49.00 | Yellow Launch Miles: 25.00 | Blue Launch Miles: 3.00 | Black Five Fingers Miles: 3.00 | Yellow Glycerin Miles: 18.00 | Blue Brooks Pure Flow Miles: 17.00 | Black Launch Miles: 20.00 | Nike Flex Trail 2 Miles: 4.00 | Mizuno Waverider 15 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, legs sore this morning and the run was a struggle.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Did 4 miles from PF 24/7 down Worthen Park and then back with Bill. It was pretty warm out and we took it easy. Got back to the gym and then did 3 miles on the treadmill did the Niagara Falls route we competed against each other and I beat Bill by 1 second for an average pace. I ran 7:01 and he ran 7:02.
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| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning. Struggled getting going tonight, really didn't want to run and after .5 miles I thought about just turning around and being done, legs really sore, especially my right knee. Anyway I kept going and did a 5 mile loop over past the gravel pit and then down to Trailridge Subdivision, back on the highway and then back over by the gravel pit and home through Zion View Estates.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Went over to St. George Running Center and bought a foam rolls, used it tonight and it helped some. Steve also hooked me up with a Running Club Singlet. I took Joslin out to night in the jogging stroller, just did the La Verkin Loop.
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| Black Pure Cadence 2 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 | 2.00 | 10.00 |
| Easy 3 miles this morning
5 miles this evening over to Hurricane and back, legs not feeling very good.
20 minutes on the exercise bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 16 miles down the marathon course. I really struggled this morning, left calf was knotted up and right knee bothering me again. I averaged 7:54 not a very good run for me.
Another 4 miles this afternoon ran/jogged/walked dow to the river and soaked for awhile hoping to loosen up the legs.
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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 |
| Today we had Stake Conference, it was pretty good most of the messages were related to Hastening the Work. After conference, just spent most of the day resting. Yesterday, I ran 16 miles down the marathon course, not a very good run, later in the day I did another 4 miles down to the river. Friday didn't do much drove for a few hours after school Thursday night I went to round table and got some training on rechartering and friends of scouting. Tuesday I drove after school and then went on a run with Bill and then went to Jansen's football game. Their team got beat pretty good, but Jansen did have a couple of good plays. Monday I didn't have work, didn't do 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 |
| Just 3 this morning
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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 | 6.00 | 0.00 | 0.00 | 11.00 |
| Pretty decent workout. Did 6 mile tempo run from Anderson Junction to Riverwoods.
1 mile warm-up in a light rain.
1-6:25 some uphill
2-6:15 not as fast as it could have been, right knee and left calf still buggin
3-6:34 decent mile considering the rolling
4-6:29 most pleased with this mile as it has some uphill leaving Toquerville and is usually slower
5-6:12 good mile, I used to run this quite a bit faster but just kept it under control today.
6-6:42 a little uphill in the middle and then the last .4 on dirt which was a little tricky today with all the rain.
38:42 (6:27 avg) the training plan just called for a 6:43 avg, so I was happy I was able to run a little faster.
For a cool down I ran 4 miles over to the river, which was flowing very fast and out of its bank in a few spots, very dangerous, but also cool to watch. I made sure I didn't get too close, but still had this weird feeling of excitement.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball could hardy move.
Didn't run tonight, driver's ed went long as I had to change a flat tire and then decided to mow the lawn. Actually felt good to rest the knee.
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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 down to Pah Tempe and then up the river did 6 miles total knee pain wasn't as bad as Tuesday.
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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 |
| La Verkin Loop
6 miles over to Hurricane and back
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| Black Five Fingers Miles: 3.00 | Yellow Glycerin Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Better run for me this week compared to last weeks run down the course. Last week I did 16 and averaged 7:54 today I did 20 and averaged 7:28 ran 2:29:20 and felt pretty good. Not really much knee or calf pain. I did have a weird pain the last mile on the top of my right foot? Anyway, took it pretty easy the first 4 miles and up Veyo, then a little faster through Dammeron and down the Volcano. Glad to get this run in and how it turned out.
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| Yellow Launch Miles: 20.00 |
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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 |
| Not a very good run did 3 miles out on 600 North in the heat of the day.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 40 minutes on the bike, knee has been buggin again.
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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 | 4.00 | 8.00 |
| Basketball this morning.
20 minutes on the bike then a 4 mile run. Not feelin it this week.
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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 | 0.00 | 6.00 |
| Not the best run, but did 6 in the afternoon heat. Legs feeling very heavy and the right knee really hurting. Also working to break in the Glycerin.
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| Yellow Glycerin Miles: 6.00 |
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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 | 2.00 | 9.00 |
| Basketball this morning.
3 miles this afternoon on the incline trainer at the gym and then 4 miles with Bill down to Worthen park and then back.
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| Blue Brooks Pure Flow Miles: 7.00 |
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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 | 0.00 | 13.00 |
| 13 miles out around Sand Hollow. We started at 5:30 and it was pretty dark and not the best footing. I felt pretty good the second half of the run.
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| Black Launch 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 |
| Today we didn't have our normal church meetings, instead we were able to go and attend the re dedication of the Ogden Temple. Mckinzie watched Joslin and the rest of us went along with Gary. After the meeting I spent the rest of the day just taking it pretty easy. Yesterday I ran 13 miles out around Sand Hollow with Bill, Cody, Mike and Scott. The rest of the week has was pretty good.
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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 |
| Ran over to the high school to pick up my truck.
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| Nike Flex Trail 2 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 | 0.00 | 6.00 |
| 4 mile run from PF 24/7 down Sunset and then got on the bike path near Slick Willey's came back past old running store.
Did 2 x circuit
Then 1 mile easy on incline trainer, first mile of the Boston Marathon. Finished with 1 mile at 25% grade on the incline trainer good workout.
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| Black Pure Cadence 2 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 | 1.00 | 7.00 |
| Ran from the high school over to 400 South and then did a few tempo pace miles out toward Angel Heights and then came back on 700 West.
15 minutes on the exercise bike.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 miles tonight on the incline trainer at the gym.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| Did the Valley Academy Loop 7 miles felt ok. Did 20 minutes on the 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 |
| Did a run today down by the river and then over to Trailridge subdivision, another day with crazy rain and flooding.
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| Mizuno Waverider 15 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 | 2.00 | 0.00 | 0.00 | 6.00 |
| Great workout this afternoon. I did 3 miles warm-up and then my 2 mile tempo from the Substation in Hurricane. I did this back in July and ran 12:28 (6:11, 6:17) today was much faster
1-5:44
2-6:10
11:50 (5:55 avg)
Easy 1 mile cool-down
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| Black Pure Cadence 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 159.00 | 0.00 | 8.00 | 0.00 | 18.00 | 185.00 |
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| Blue Cumulus 12 Miles: 6.00 | Black Pure Cadence 2 Miles: 49.00 | Yellow Launch Miles: 25.00 | Blue Launch Miles: 3.00 | Black Five Fingers Miles: 3.00 | Yellow Glycerin Miles: 18.00 | Blue Brooks Pure Flow Miles: 17.00 | Black Launch Miles: 20.00 | Nike Flex Trail 2 Miles: 4.00 | Mizuno Waverider 15 Miles: 7.00 |
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