Little Buddha

Swiss Days 5K

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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: 7.00 Month: 23.00 Year: 1039.00
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: 123.00
Hoka Rincon 2 Red Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
82.008.008.002.0023.00123.00
Black Pure Cadence 2 Miles: 16.00Black Launch Miles: 3.00Grey Launch Miles: 27.00Nike Dual Fusion Trail Miles: 20.00Yellow Glycerin Miles: 8.00New Black Pure Cadence 2 Miles: 11.00
Weight: 173.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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.

Black Pure Cadence 2 Miles: 4.00
Weight: 0.00
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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

Ran past Steve and McKinzie's new place then out to Three Falls. Good 5 mile run, still pretty warm at 7:00 pm.

Grey Launch Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Basketball this morning, felt pretty good and slept decent last night, only up once.

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

Five miles from the Storage Units to Loudy Simpson.

Grey Launch Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing drove home today from Colorado, long day

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

La Verkin Loop.

Nike Dual Fusion Trail Miles: 3.00
Weight: 174.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

30 minutes on the exercise bike, got a pretty good sweat going.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 mile loop from Three Falls out to Angel Heights and back.

Yellow Glycerin Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

La Verkin Loop

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles Valley Academy Loop.

Grey Launch Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.001.004.00

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.

Grey Launch Miles: 3.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Not much time today.  Did drivers ed, then bishop stuff all night.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.005.000.003.0010.00

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.

Grey Launch Miles: 7.00
Weight: 175.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Wow I was pretty sore today, from the treadmill workout yesterday.  I only managed 3 miles over to the gravel pit and back.

Nike Dual Fusion Trail Miles: 3.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

4 miles this morning. Ran over to HHS and back 

Black Pure Cadence 2 Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

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.

Nike Dual Fusion Trail Miles: 8.00
Weight: 170.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Basketball this morning took Jansen.

This afternoon I ran up on the Overlook.

Yellow Glycerin Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.000.006.00

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

Black Pure Cadence 2 Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Basketball, top of my right foot hurting.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, I didn't feel very good.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.003.009.00

Basketball this morning feeling a little better.

6 miles this afternoon down through Confluence Park.

 

Nike Dual Fusion Trail Miles: 6.00
Weight: 0.00
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Race: Swiss Days 5K (3.1 Miles) 00:19:44, Place overall: 15, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.003.000.000.0011.00

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.

New Black Pure Cadence 2 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

Basketball this morning.  

Pah Tempe Loop this evening no energy

10 minutes on the bike

Freeletics- 2/5 Morpheus

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning, felt a little better compared to yesterday.

Sluggish 5 miles down through Nephi's Twist came back by gravel pit.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
82.008.008.002.0023.00123.00
Black Pure Cadence 2 Miles: 16.00Black Launch Miles: 3.00Grey Launch Miles: 27.00Nike Dual Fusion Trail Miles: 20.00Yellow Glycerin Miles: 8.00New Black Pure Cadence 2 Miles: 11.00
Weight: 173.00
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