| 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 | | 82.00 | 8.00 | 8.00 | 2.00 | 23.00 | 123.00 |
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| Black Pure Cadence 2 Miles: 16.00 | Black Launch Miles: 3.00 | Grey Launch Miles: 27.00 | Nike Dual Fusion Trail Miles: 20.00 | Yellow Glycerin Miles: 8.00 | New 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Not a lot of time, ran 4 miles over to 500 North and then back home. I took the Elder's to Sonny Boys for dinner, then had some other meetings this evening.
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| Black Pure Cadence 2 Miles: 4.00 |
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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 |
| Ran past Steve and McKinzie's new place then out to Three Falls. Good 5 mile run, still pretty warm at 7:00 pm.
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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 |
| Basketball this morning, felt pretty good and slept decent last night, only up once.
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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 |
| Five miles from the Storage Units to Loudy Simpson.
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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 drove home today from Colorado, long day
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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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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 30 minutes on the exercise bike, got a pretty good sweat going.
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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 |
| 4 mile loop from Three Falls out to Angel Heights and back.
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| Yellow Glycerin Miles: 4.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles Valley Academy Loop.
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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 | 1.00 | 4.00 |
| 3 miles out by Three Falls, finished just before a crazy thunderstorm. I had a very hard time seeing the road as I drove home. Jansen and I were joking it was the end of the world.
Got home and did 10 minutes on the bike.
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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 |
| Not much time today. Did drivers ed, then bishop stuff all night.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 5.00 | 0.00 | 3.00 | 10.00 |
| Basketball this morning.
A really good and interesting workout for me this evening. I created my Toquerville Tempo route on ifit and went and tried it out at the gym. After an easy mile warm-up I got right into the tempo. I could probably go back and figure out my splits better, but this is pretty close
1-7:04
2-13:43
3-20:25
4-27:04
5-33:21
6:40 pace, with no stops and slowing down, in fact I increased the pace the last 1.5 miles.
Anyway, it was fun and I think this might work on the nights that I'm not able to get out and actually do the workout on the road.
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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 |
| Wow I was pretty sore today, from the treadmill workout yesterday. I only managed 3 miles over to the gravel pit and back.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 miles this morning. Ran over to HHS and back
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A decent run today. I didn't get out until about 11, because Jarren had a early morning soccer game in St. George. I ran up to the Overlook via the twist trail going up, coming down I stayed on the road and did tempo pace for two miles, which felt pretty good considering my legs have been sore ever since the treadmill workout on Wednesday. The temperature is finally cooling off. I really enjoy fall and spring in Southern Utah.
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| Nike Dual Fusion Trail Miles: 8.00 |
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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 | 2.00 | 6.00 |
| Basketball this morning took Jansen.
This afternoon I ran up on the Overlook.
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| Yellow Glycerin 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 | 2.00 | 0.00 | 6.00 |
| A decent workout this afternoon.
I did 1.5 mile warm-up then 4 x 1000m (.62) at the cowfield. Today I used the mailbox as the ending point, and the Maxwell's first tree as the starting point.
1-3:54
2-3:52
3-3:55
4-3:55
These were about 15 to 20 seconds slower than what I used to do, but at least I was consistent and did 4 of them. I will get back down into the 3:40's with time, not sure if I will ever see the 3:30's again, maybe if I lose 20 pounds and do these on the track.
1.5 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Basketball, top of my right foot hurting.
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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 today, I 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 | 0.00 | 0.00 | 3.00 | 9.00 |
| Basketball this morning feeling a little better.
6 miles this afternoon down through Confluence Park.
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| Nike Dual Fusion Trail Miles: 6.00 |
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| | Race: |
Swiss Days 5K (3.1 Miles) 00:19:44, Place overall: 15, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| So this turned out to be a pretty decent race for me. I knew my time would be quite a bit slower than the last time I ran this. I met up with Bill at Snow Canyon Middle and we did 2.5 miles warm-up
1-6:13- the usual excitement of lots of young kids going out super fast in a 5K. I also was a little excited and when I saw my split I thought oh no maybe I started to fast.
2-6:18- actually felt pretty good this mile, but kind of a big gap between where I was and the group ahead of me.
3-6:31- this mile didn't feel that bad either
19:44 (6:21)
My goal going in was to be very happy if I could break 20:00, so I accomplished that goal.
I took 15th overall and 1st in the Master's Division. Pretty cool I got a $50 gift card to the St. George Running Center and also a cow bell.
After the awards I did another 5.5 miles of running out on the paved trail from Snow Canyon Middle.
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| New 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Basketball this morning.
Pah Tempe Loop this evening no energy
10 minutes on the bike
Freeletics- 2/5 Morpheus
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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, I woke up feeling dizzy and forced myself to make it through the school day. Once I got home I didn't do much the rest of the night.
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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, felt a little better compared to yesterday.
Sluggish 5 miles down through Nephi's Twist came back by gravel pit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 82.00 | 8.00 | 8.00 | 2.00 | 23.00 | 123.00 |
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| Black Pure Cadence 2 Miles: 16.00 | Black Launch Miles: 3.00 | Grey Launch Miles: 27.00 | Nike Dual Fusion Trail Miles: 20.00 | Yellow Glycerin Miles: 8.00 | New Black Pure Cadence 2 Miles: 11.00 |
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