| 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 | | 41.00 | 26.00 | 0.00 | 2.00 | 13.00 | 82.00 |
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| Blue Brooks Pure Flow Miles: 15.00 | Black Launch Miles: 33.00 | Blue Launch Miles: 11.00 | Red Speedstar 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 |
| Really great workout this evening. I did 3 mile warm-up then 2 mile tempo from the substation
11:30 (5:45 avg)
1-5:42
2-5:47
I did this same workout back in Feb and ran 12:47 (6:17, 6:30) so a very nice improvement today.
After the workout I went and helped Katie Demille move all her food storage, only like 200 5 gallon buckets.
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| Blue Brooks Pure Flow Miles: 6.00 |
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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 |
| La Verkin Loop legs felt dead
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| Blue Brooks Pure Flow 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 | 0.00 | 0.00 |
| No run today. Looks like it might be a bit chilly for the start of the marathon.
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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
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| | Race: |
St. George Marathon (26.2 Miles) 03:14:47, Place overall: 531, Place in age division: 110 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 26.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| Well another STG marathon in the books. This was my 8th STG marathon and 12th overall, unfortunately they aren't getting any easier for me. I felt like my training was better this year than last year, so I was confident I would be able to at least run faster than the 3:37 I had last year. I was really hoping to hit a Boston Qualifer again so the plan was to be conservative from the start and then just see what would happen as the race progressed. Anyway for the most part I felt pretty good with my race, everything was going pretty good until about mile 20 when I started to get sick (threw-up at mile 20) and cramped up some. I was on pace for a 3:10, but the last few miles cost me and I came in at 3:14:47.
I actually feel like I'm in better shape than what my time was, but not much I can do about the race now. I'm encouraged with the time because the last few years have been a struggle for me at the marathon distance.
2010-3:18
2011-DNF
2012-3:37
I still feel like I'm young enough and I have the ability to get back to the faster times that I used to run if I'm willing to put in the time and effort. Anyway enough rambling... here are the splits from the race.
1-7:18
2-7:05
3-6:52
4-6:37
5-6:35
6-6:36
10K 42:25
7-6:40
8-7:34
9-7:33
10-7:29
11-7:36
12-7:15
13-6:49
Half- 1:33:51
14-7:25
15-6:33
16-6:32
17-7:02
18-7:20
19-8:29
20-7:56
21-7:13
22-7:55
23-9:00
24-7:37
25-9:32
26-8:17
.2-1:44
3:14:47 (7:25 avg)
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| Black Launch Miles: 27.00 |
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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, legs feeling pretty sore, but not terrible
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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 still recovering
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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 |
| Another day off.
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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 |
| 15 mile bike ride out toward Sand Hollow averaged 16.4 mph
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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 |
| Went and played basketball this morning, hadn't done that in a few weeks.
Took sister out for a few miles, pretty cold and windy.
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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 |
| Did 5 miles down through Confluence Park, body still not feeling very recovered from the marathon.
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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 |
| Basketball this morning, three mile run this afternoon
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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
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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
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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 |
| 14 mile bike ride
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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 this morning.
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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 been pretty busy with things
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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 real estate sign and back.
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| Red Speedstar 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 | 2.00 | 8.00 |
| Basketball this morning and then a nice 6 mile run this afternoon before the football game. I ran out to Cholla Creek and then down through the neighborhood and back up around Diamond G Ranch. I stopped and talked to an older gentleman for a little bit that was out walking, he reminded me a lot of my Grandpa Ence.
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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 out on 600 North toward Wal-Mart. I went 6 miles and then Sunny picked me up.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning
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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 |
| Nice run this afternoon didn't have driver's education so I was able to go for a run. I did the Nephi's Twist run 6 miles in about 54 minutes. The 4th mile always kills the overall average of this run as it is a long very steep uphill hike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 41.00 | 26.00 | 0.00 | 2.00 | 13.00 | 82.00 |
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| Blue Brooks Pure Flow Miles: 15.00 | Black Launch Miles: 33.00 | Blue Launch Miles: 11.00 | Red Speedstar Miles: 4.00 |
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