Little Buddha

Painter's 5K

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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: 12.00 Month: 66.00 Year: 909.00
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: 116.00
Hoka Rincon 2 Red Lifetime Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1516.6090.40134.0039.20333.002113.20
Blue Cumulus Miles: 130.50Nimbus Miles: 142.00Speedstar Miles: 225.00Stratus Miles: 85.50Glycerin Miles: 476.50Blue Stratus Miles: 324.00Yellow Speedstar Miles: 217.20Red Cumulus Miles: 44.00Defyance Miles: 100.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Well, I did 8 miles this morning with the Dave, Bill, James, and Steve.  Since the St. George Marathon I've gotten pretty out of shape and have gained quite a bit of weight.  I really ballooned over the break, I was really shocked when I got on the scale last night and weighed 162, that is almost a record high.  I think I was 165 for awhile when Sunny was pregnant with Jansen.  Anyway now that the new year is here I guess it is time to get back to running and eating better.  I felt pretty sore and stiff on the run this morning so I turned back early, it will take some time to get back into shape, but I'm confident I can lose the weight and get back to running more competitively again.  My pace was pretty good the first 4 miles around 7:20 average, but I slowed down a lot the second 4 miles. Overall pace was 8:00

Blue Cumulus Miles: 8.00
Weight: 157.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Ran with Bill this afternoon, he came over to La Verkin and we ran up to the Overlook and then back down.  I was feeling pretty sore from the run yesterday, but I think I should be able to get back into shape within a few months. I've taken quite a bit of time off from running, pretty much ever since October I really haven't been that motivated or been very consistent with my training, but with the new year it is time to change that.

Nimbus Miles: 6.50
Weight: 155.00
Comments
From Teena on Sat, Jan 03, 2009 at 18:26:30

Hey Dustin,

Just thought I'd check in with you!!

Yep, it's a new year ... time to start training for Ogden (according to your goals).

Happy New Year.

From MarcieJ on Sat, Jan 03, 2009 at 18:54:20

Good luck with your training this year! Tell the Wildbull hi for me and I am planning on running Painters (slow!) so maybe I will run into you guys there. Take care!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran 1 mile to measure a potential mile loop to use later for repeats.  Then did the loop down through Confluence Park, pretty windy today.  I didn't feel like running at all, but managed to get in my 6 miles for the day.

Blue Cumulus Miles: 6.00
Weight: 0.00
Comments
From TylerS on Sat, Jan 03, 2009 at 21:33:21

Keep up the good work! I have fallen off the wagon too, but I have to run Painters on the 17th so I better get back on the wagon next week. Are you going to run Painters? There is a lot of snow around here, it is hard to get out and run. Take care.

From ryan on Sun, Jan 04, 2009 at 16:23:23

it was windy and cold in cedar on saturday. i opted to skip a run. I already had plenty of miles considering my previous running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Good run this afternoon, even though I struggled making it out the door.  I was able to get in six miles for the day, so now I feel good about myself, especially considering the snow and colder weather this afternoon.  I ran over to 200 West in Hurricane then up past the middle school then home. 

Blue Cumulus Miles: 6.00
Weight: 153.00
Comments
From Superfly on Tue, Jan 06, 2009 at 17:17:41

Looks like a good yearly goal. Get that consistent formula and you'll be great shape in no time.

From dave holt on Wed, Jan 07, 2009 at 09:54:41

Good job getting the run in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Busy with Driver's Education and a trip to St. George this evening, didn't get my run in, so I might have to punish myself and run twice as far tomorrow.

Weight: 0.00
Comments
From wheakory on Wed, Jan 07, 2009 at 14:09:55

Just do what you can and don't make it a stress on your life. Your a busy guy, great husband and dad and you provide for your family those are the keys to life.

Have a great day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.002.000.000.0010.00

Best run in 2009 so far.  I missed yesterday, so I went a little longer today, it was nice because I had a little more time tonight since I didn't do Driver's Education today.  I had Sunny drive me up to the start of the Hurricane Half and then I ran home, right at 10 miles.

1-7:08-gradual downhill

2-6:58

3-7:05

4-7:25 small hill 

5-7:13

6-7:38 another hill

7-8:02 gradual hill

8-6:58 start of the downhill

9-6:21 steep downhill

10-6:36 first half gradual downhill, second half flat

 Overall time 1:11:32 average 7:09

I think this would be a good run to do more often as it gives me a variety of small gradual uphills, steep downhills, and some flat boring sections.

I felt pretty good except for my right hip, which I think might just be from a lack of stretching and also carrying some extra weight in the mid-section.  Anyway, glad to have this one in the bank and now I can enjoy watching the Jazz tonight.


 

Nimbus Miles: 10.00
Weight: 154.00
Comments
From wheakory on Thu, Jan 08, 2009 at 13:17:45

Nice training run and good pace. It's nice to run on a route where your using different muscles in your feet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I was really sore today, from my run yesterday so I took it very easy and only did 4 miles, not a lot but better than nothing.

Blue Cumulus Miles: 4.00
Weight: 0.00
Comments
From dave holt on Fri, Jan 09, 2009 at 09:42:34

Everything is something!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

No run today.Basketball this morning

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Pretty good 10 mile run this afternoon.  Body still feeling pretty sore, but managed to run up over 600 North trail and then back into Hurricane and then home by way of Pah Tempe.  This was a decent week, still took days off on Wednesday and Friday, maybe next week I'll be able to go everyday.

Blue Cumulus Miles: 10.00
Weight: 155.00
Comments
From wildbull on Sat, Jan 10, 2009 at 22:44:24

good run Dustin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.004.0010.00

Day 1 of my 18 week schedule leading up to the Ogden Marathon. I did a two mile warm-up then 3 x Pah Tempe Hill Repeats. Then a two mile cool-down.

1-2:10 quite a bit faster than I thought it would be and actually faster than it should have been. I paid for it on the next two

2-2:13 struggling

3-2:16 well let's go home

Eventually, I will work up to doing around 6 to 7 of these maybe even 8, but today 3 was enough.

I signed up for the Painter's 5K this weekend. Last year I ran in the high 18's I think 18:48, so I'm hoping to at least be in that range this year, but it is hard to say where I'm at exactly. In a way it will be nice to run a race and maybe it will help motivate me some more.

Speedstar Miles: 6.00
Weight: 155.00
Comments
From Superfly on Mon, Jan 12, 2009 at 23:03:00

Good luck in the 5k. Also good luck with your Ogden training. In 18 weeks you'll be a lean, mean machine.

From Dustin on Tue, Jan 13, 2009 at 09:39:49

Thanks, Clyde I hope to shed a few pounds by then. The wildbull got quite a laugh when I showed him my fat gut the other day.

From scotthughes on Tue, Jan 13, 2009 at 15:06:03

I am glad that you are running the Ogden marathon. It will be good to see some familiar faces up there. I have heard good things about that race and hope it is a good race for me.

Good luck Saturday! I am running the half.....see you there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran over to the library and checked out most of the DVD's from the first season of 24. Yes, I am kind of behind the times on this series, but decided I might try to watch a few episodes, since the Jazz aren't playing tonight. anyway it gave me a reason to go for a run 3 miles over and 3 miles back, legs feeling a little tired from yesterday's workout.

Stratus Miles: 6.00
Weight: 155.00
Comments
From Superfly on Tue, Jan 13, 2009 at 22:02:12

Way to get it in.

From Jon on Tue, Jan 13, 2009 at 22:35:07

We started watching 24 a few years ago- we watched it in the hospital when Marci was in labor with our first kid. You'll like it. It is different on TV when you have to wait thru the commercial breaks and wait week to week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Just an easy 3 miles tonight, pretty busy

Nimbus Miles: 3.00
Weight: 155.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Good 8 mile run with the club tonight, went up through Washington Overpass, out on some trails which felt good.  Pace was just right for me.  I'm starting to feel a little better with my running.  I've lost 8 pounds since Christmas, but still carrying around way too much weight.  I'm sure once I get to doing some longer runs, the weight will come off quick.

Blue Cumulus Miles: 8.00
Weight: 154.00
Comments
From wildbull on Fri, Jan 16, 2009 at 01:24:42

good job Dustin. Would of been nice to run with you guys. had to work. Boo hoo,

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

Went and played basketball this morning, really good workout, especially after the run last night. I'll probably do 5 to 7 miles easy miles this afternoon. I'm really not that concerned with the 5K race tomorrow. I would just like to be under 19:00.

Just did an easy 3 with Sunny, pushing Jarren in the stroller.  Legs feeling a little tired.

Weight: 154.00
Race: Painter's 5K (3.1 Miles) 00:18:09, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.003.000.0012.00

Well, the start of the 2009 racing season, was decent for me. I didn't figure I was in very good shape and I was concerned about racing a half marathon, so I opted for the 5K like I did last year. My hope was to break 19 and finish better than 8th which I placed last year. Last year I ran 18:48, and I figured this year would be around that time if not a little slower, due to the extra weight gain over the last few months. I did a 2 mile warm-up with Austin, Dave, James, and Hayden. I stood around and watched the half start, and then got ready for the 5k start. I saw an old Rick teammate at the start Melody (Shepard) Jensen, so that was fun to talk to her.

The race started out fast like 5k's do. However, it was pretty clear from the start that Austin was going to win.

1-5:43 After the first mile I was in 4th place. Austin, John?, and Lindsey were ahead, but shortly after the first mile I passed John and Lindsey.

2-5:58 (11:41) Lindsey stayed right with me, through this mile. Last year I really struggled on the second mile, but this year was better

3-5:55 (17:37) Good mile on the trail, just focused on maintaining pace and put a small gap on Lindsey

.1-34 (18:11) 5:52 average

Chip time had 18:09, 2nd place overall, 1st age division

Overall pleased with the race and a positive step in the process of getting back into shape.

After the race I ran 7.5 miles out on the half marathon course. I got out to Bloomington and saw the leaders coming back, then I saw Marcie J, so I went and ran with her, it was nice to get in the extra miles, plus it made the race go by faster for her.

This was a pretty good week.  My mileage was close to my goal of 40 for the week.  I felt pretty good about the hill repeats on Monday, and felt even better about the race today.  Next week I plan on doing some 1000 repeats.

Speedstar Miles: 12.00
Weight: 154.00
Comments
From scotthughes on Sat, Jan 17, 2009 at 16:05:16

Great race! Things are looking strong for you this year, keep it up!

From ryan on Sat, Jan 17, 2009 at 18:35:31

nice race Dustin.

From josse on Sat, Jan 17, 2009 at 19:19:16

Great job, and out of shape WOW!

From Burt on Sat, Jan 17, 2009 at 21:10:41

Good race, and better report than the winner's although not as funny.

From Wildbull on Sat, Jan 17, 2009 at 22:25:38

Sweet race Big Budda. You are awesome. I shouldof ran the 5 k with you! I am not a smart man! Life is like a box of chocolates!

From Steve P on Sat, Jan 17, 2009 at 23:30:06

Way to go, Big D! That's awesome.

From Paul Petersen on Sun, Jan 18, 2009 at 19:15:57

Nice job. It was fun hangin' on Saturday night.

From Brent on Sun, Jan 18, 2009 at 19:18:01

Dustin, 18:09, extra pounds and out of shape? 2009 sets up pretty well for you. Have a great 2009. 400 commando points fot the placing.

Stay Kool, B of BS Rools out

From Stormi & Jade on Sat, Feb 21, 2009 at 14:23:35

Hey Mr. Ence whats up We love the blog but we think that you need more pictures! Keep up the good work

see you monday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.004.0012.00

Ran from Brentwood  Bowling to the house, up over 600 North.  I had quite the headwind most of the way, but overall pretty nice weather especially for January.  The pace wasn't great, but I was feeling a little sore and tight from the 5k on Saturday.

Stratus Miles: 8.00
Weight: 155.00
Comments
From harris on Mon, Jan 19, 2009 at 23:29:46

Thanks for the comment. That would be awesome to do some Saturday long runs with you guys this summer. I might even have to sneak down one or two times before track starts.

From wildbull on Tue, Jan 20, 2009 at 19:46:37

good miles Budda! Big buddy!

From dave holt on Wed, Jan 21, 2009 at 10:00:05

A headwind out there? No Way!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, got home from Driver's Ed at 6, and found out I had to go with the Young Men for an activity that lasted most of the night.  By the time I got home, I just didn't feel up to running.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

Basketball this morning, hope to get in a run this afternoon. Another busy day but did an easy 3 miles with Sunny this evening.

Nimbus Miles: 3.00
Weight: 154.00
Comments
From wildbull on Wed, Jan 21, 2009 at 11:44:20

Have you signed up for ogden yet?

From Dustin on Wed, Jan 21, 2009 at 11:47:24

Not yet, but I will at some point.

From wildbull on Wed, Jan 21, 2009 at 13:38:10

Bring your entire class over they can surf the web at DWS. Are you running with us tomorrow?

From Dustin on Wed, Jan 21, 2009 at 14:26:25

I won't be there tomorrow night, I have a school meeting. Also, not sure about Saturday. Jordan has a basketball game in the morning, I'll probably have to go out in the afternoon sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Not much time tonight, but got in a quick 5 miles in the light rain, which was nice.

Nimbus Miles: 5.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Went and played basketball this morning, really good workout this morning.  Aiming for around 6 miles this afternoon, I might do some 1000s if I feel up to it.

Weight: 153.00
Comments
From christi on Sat, Jan 24, 2009 at 00:15:35

About Pirate Island Pizza....really neat place! Don't think they charge for the game area. Just need tokens (worth quarter each) to play games. Have you been to Chuck E Cheese? Similar gig, but Pirate Is. is better. Kids can play in the arcade and get tickets to buy little toys (junk- LOL) Decorated all out with cool Pirate theme, like something out of Disney. Food is better than Chuck E Cheese. Pretty big menu actually, salad bar, pasta, pizza, breadsticks..Your kids will have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.004.000.0012.00

Well, this week didn't go as well as I had hoped for.  I just struggled this week finding the time and desire to run.  

 I did have a good workout this afternoon.  I ran 6 miles up to through Toquerville toward Anderson Junction.  It was a good steady hill climb most of the way, but I averaged 8 minute pace for the 6 miles, so I was pleased with that.  After 6 miles out, I turned around stretched for a little bit, then did 2x2 miles with a .5 mile recovery jog in between.

1st repeat

1-5:50

2-6:05 (11:55)

2nd repeat

1-6:12

2-5:53 (12:06) 

Easy jog home.  My body was pretty sore from the 6 miles and then I felt like the 2 mile repeats beat me up even more, but hopefully some rest today and tomorrow will make me feel better for next week. 


 

Stratus Miles: 12.00
Weight: 152.00
Comments
From Superfly on Sat, Jan 24, 2009 at 18:20:33

Looks like a pretty good workout Dustin. Good Job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.004.0011.00

Basketball this morning, got beat up pretty good. Chilly 7 mile run tonight over to Hurricane and back home.  Right hip was hurting.

Blue Cumulus Miles: 7.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Only 1 mile on the treadmill, my right knee was in quite a bit of pain from a basketball injury on Monday, so I pretty much turned the treadmill off and went in and watched the Jazz lose to the Spurs.

Nimbus Miles: 1.00
Weight: 0.00
Comments
From TylerS on Wed, Jan 28, 2009 at 20:49:29

SOunds like you better hang up the basket ball? I went and played church ball last week and it was brutal!!! Be careful out there, and thanks again for the gift certificate. Kellie went to buy some shoes but Steve was out of the ones that she wanted, so I think that she ordered some. Thanks again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Not much of a run tonight, just glad I got the miles in, especially considering I didn't even feel like going for a run.  Went around La Verkin, then up by the swimming pool in Hurricane.  Hip and knee both sore.

Blue Cumulus Miles: 7.00
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 mile club run tonight, up over the parkway.  I felt pretty good, always nice to have new shoes.  I cut back early with Scott, and Steve.

Glycerin Miles: 7.00
Weight: 152.00
Comments
From wildbull on Thu, Jan 29, 2009 at 23:55:57

Nice to see you tonight. Good job on the run. Next time try to keep up! :)

From dave holt on Fri, Jan 30, 2009 at 09:49:45

Good to have you out last night - keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Nice easy 5 miles this morning.

Stratus Miles: 5.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles this morning over to Hurricane 1150 West loop and back home.  Felt ok, right hip hurting a bit.  I'll probably sign up for Ogden today.

Glycerin Miles: 9.00
Weight: 152.00
Comments
From wildbull on Sun, Feb 01, 2009 at 00:29:43

good run Dustin. weight is coming down also. Go cards.

From TylerS on Mon, Feb 02, 2009 at 01:32:13

Dustin I need to run one more race in St. George in order to get into the MArathon. My wife is running the Spectrum 10k and I was planning on running Dam2Dam but I looked and it is now on valentines day. There is a 50 mile team relay from Gunlock Res, to Sand Hollow Res. IT is on March 7th, would you want to run this with me. We would have to find 3 other men or at least 2 other women and one more man for a team. We would each run 2, 5 mile legs for a total of 10 miles? Let me know what you think? Thanks Tyler

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Good run tonight, actually two different runs.  I ran out to my school in 32:00 4.5 miles 7:06 average, so I was happy with that a little quicker than I usually run.  Then I put some grades in the computer for about 20 minutes, used the bathroom, got a drink and then ran 4.5 miles home, pushed to run negative split home hit 31:17 so a 6:57 average.

Blue Cumulus Miles: 9.00
Weight: 152.00
Comments
From TylerS on Mon, Feb 02, 2009 at 23:06:30

Dustin I am not running the Spectrum 10k, my wife is going to run it with some of her friends. So it will be a girl trip only. That is why I need to run the Relay or the Hurricane Half. I am running the Ogden Half so I would rather not run Hurricane 2 weeks before Ogden. Great job on the run today!

From wildbull on Tue, Feb 03, 2009 at 09:36:40

your getting soooooooooooooo fast!!! scary fast! freaky fast! burn and turn fast! awesome work out.

From wildbull on Tue, Feb 03, 2009 at 11:31:39

I will call steve today. Steve wanted two teams.

From Dustin on Tue, Feb 03, 2009 at 11:51:56

That sounds good. I think we could have two pretty good teams.

From TylerS on Tue, Feb 03, 2009 at 14:00:26

I hope that I will be on one of those teams. Let me know if I need to send some money and if there is anything that I can do to help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Did the La Verkin 5k loop this morning, at least I think that was the route as I was still pretty much asleep. The morning runs are rough on my ankle and other joints, seems like it takes me forever to get warmed up.

Decent run tonight, went over 600 North trail to the new Maverick store where Sunny picked me up.  Pace was 7:45, which was ok.  I went into the running store this afternoon to visit with Steve. We talked a little about the Grand Slam, and I think maybe I will not do it this year.  I think I'll just focus on the following:

1. Run a decent Ogden

2. Continue to lose the weight

3. Increase the mileage 

4. Work on developing some speed over the summer, try to run some fast 10K's and halves,

5.  Shoot for sub 2:40 this fall at St. George. 

Nimbus Miles: 3.00Glycerin Miles: 7.50
Weight: 152.00
Comments
From wildbull on Tue, Feb 03, 2009 at 11:56:17

I am all signed up for ogden. Ready to rumble! Now comes the hard part training!

Steve wants to run it for sure. I am not sure which team he would be on.

From Superfly on Tue, Feb 03, 2009 at 21:36:50

Good job so far this week Dustin. I think with consistent training you can go sub 2:40 for sure but I really think you have the potential to go sub 2:30. For reals.

From Steve on Thu, Feb 05, 2009 at 10:24:14

Dustin can go sub 2:30. No doubt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Basketball this morning. Planning of Pah Tempe Hill Repeats this afternoon.

I didn't get a run in this afternoon.  I got home from work and my father in-law was at my house ready to help me move a bunch of dirt for the basketball pad we will be building later this spring hopefully.  Actually worked out pretty good, I have a new neighbor that is building a house right next to me, so we are taking a bunch of the dirt he doesn't need and leveling off a place for a nice court.  It is going to be about 30 x 30 so it will be a decent size for the kids to play on.

After working for a few hours I was pretty beat, plus we had a party tonight for Jordan's 13th birthday.  Yep, we've got a teenager in the house now.  Anyway, I'm just ready for bed now, I was feeling a little sick yesterday and it seems to be a little worse today.

Weight: 0.00
Comments
From dave holt on Wed, Feb 04, 2009 at 09:56:34

You have FUN with those!

From Dustin on Wed, Feb 04, 2009 at 10:05:01

Yeah, hill repeats are about as fun as Parent Teacher Conferences Dave!

From wildbull on Wed, Feb 04, 2009 at 10:49:22

it is easyer if you run down them fast and go up them slow! :) you can use your natural budda gift.

From Dustin on Wed, Feb 04, 2009 at 11:51:54

Yes, Bill I do have a natural gift, but I'm trying to work it off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Still feeling sick, but decided to still go to the club run.  We did a trail run which was right around 9 miles.  I didn't feel too bad, ran the last 5 miles with Logan as his hammy was still bothering him.  About half way into the run I tweaked my right ankle, but I was still able to run on it without much pain.

Glycerin Miles: 9.00
Weight: 152.00
Comments
From wildbull on Fri, Feb 06, 2009 at 18:14:54

good job Dustin. are you running tomorrow with the club

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today as I've been sick.  I came home from work and hit the bed.  Hope to be feeling good enough tomorrow to get in a few miles.  I would at least like to hit 40 miles for the week.  My week started off pretty good, but being the sick the last few days hasn't been good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Still not feeling very good, but decided to go out and try a run.  I ran over to Hurricane High then did a mile around the track then ran home, pace was very slow.  Now I hope to just rest up and get over this cold by next week.

Nimbus Miles: 7.50
Weight: 152.00
Comments
From Steve P on Sat, Feb 07, 2009 at 15:24:28

Sorry you've been sick too. Our baby is sick, too,, so maybe it is a bug going around. I thought I had just pushed myself too hard.

Good job reaching your goal of 40 miles this week.

From wildbull on Sat, Feb 07, 2009 at 17:03:09

good job dustin. you are a lucky man for missing the ice box death trap. I need new shoes now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.503.000.000.004.0012.50

Feeling quite a bit better this morning, went and played basketball and planning on some miles tonight.

Decent run tonight.  After taking the big screen T.V. to the landfill, Sunny dropped me off at the new Maverik.  From there I did an easy 3 miles up to Sky Mountain Golf Course, then did 2 miles at a quicker pace 6:12, and 6:30, then another easy mile through Hurricane, then one more mile in 6:14 followed by 1.5 easy miles home.  Still had some coughing issues, but I think I'm starting to feel better. 

Glycerin Miles: 8.50
Weight: 154.00
Comments
From Austin on Mon, Feb 09, 2009 at 22:00:27

You will have to come watch a few races. March 13-14 is the hurricane invitational.

From superfly on Mon, Feb 09, 2009 at 22:02:49

I feel sad for the ol' big screen.

From Dustin on Mon, Feb 09, 2009 at 22:46:01

Yeah, the lady said just drop it out of the back of the truck near the dumpster, they would take it from there. I guess we'll just start saving up for another one. We just got a new T.V. in our bedroom, so it might be awhile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Had an adventure today.  Started out with .5 miles then turned around and went back home to get on a hat (still getting over being sick, so I had on the extra layers)  Then I headed up the La Verkin Twist, but decided to turn off on to a side trail I've never been on, well the trail didn't go very far and there I was left to do some cross country running.  I ended up on top of a little hill, then made my way down to a little gully, but I had to do some free climbing to get down a 20 foot drop off.  Anyway, I was thinking the whole time, how can I only be a few miles from home and down in a place like this that seems so remote.  After some more climbing I was able to get back to another trail that lead to a more familiar area and then I made it back to the highway and extended the run down through Confluence Park.  All in all a pretty easy 7.5 mile run.

Blue Cumulus Miles: 7.50
Weight: 0.00
Comments
From Wildbull on Wed, Feb 11, 2009 at 10:25:43

Dude, you live in laverkin! That is remote! people only have to walk 1/2 mile to the cliff! The end of the world!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.504.0010.50

Basketball this morning.

Good workout this afternoon, not much time since I had to be back to school for Parent/Teacher conferences at 5:00.  Anyway the schedule called for 5x1000m repeats @CV pace with 2:00 min recovery.  I haven't done any 1000 meter repeats yet this year, so I was a little nervous about how this workout would go.

I did a 2 mile warm-up then got started

1-3:29 (5:36 pace)

2-3:24 (5:28 pace)

3-3:29 (5:36 pace)

4-3:30 (5:37 pace)

I didn't have the time and energy to do one more, so I figured I better stop at 4 and be happy with what I did.

Did 1.5 mile cool-down home, now back to PT conferences, yes I did take a shower.

Speedstar Miles: 6.50
Weight: 152.00
Comments
From Wildbull on Wed, Feb 11, 2009 at 10:27:43

nice cross training. Hey the do Jazz play the lakers tonight. I can not believe it is not on tv! how much do yo wiegh today?

From Dustin on Wed, Feb 11, 2009 at 10:40:03

Weight 153, I'm still struggling to lose the weight. Jazz play tonight. I have Dish Network, so I haven't had any problems with Jazz games it is DirectTV that is not showing KJAZZ. I have parent teacher conferences until 8:00 so I'll only be able to catch the second half.

From Cheston on Thu, Feb 12, 2009 at 13:21:57

Hey man, haven't heard from you in awhile. It looks like your staying after it. I guess if I'm not the only one playing basketball, then maybe I shouldn't stop.

I was in St. George last Friday pulling out of Rebel Sports and I saw this driver's ED car pulling in. I said to my wife to make sure she gave that car plenty of run if she didn't want to get in an accident. Anyway the person driving was you! I waved, but you looked pretty focused, probably dreaming about the shoes you were going to try on or something. Anyway, keep it up.

You St. George boys keep me pushing. Everytime I feel like I'm the only one in the world running, ( I am out here) I just read one of your blogs and it makes me work harder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Good club run up through the Parkway and back down through Green Springs.  Had some shoe/sock issues which made the run a little uncomfortable, along with a full stomach from a big lunch at Pasta Factory with Sunny.

Glycerin Miles: 8.00
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

Basketball this morning, got hit in the stomach now I'm not feeling too good.

4 easy miles this evening around La Verkin, ankle was bothering me. 

Stratus Miles: 4.00
Weight: 153.00
Comments
From wildbull on Fri, Feb 13, 2009 at 23:09:24

good run. you inspire me. i went 4 just to follow you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Ran with Bill and Steve this morning, we went down River Road, then back on the trail to the east and then back to the store.  Bill and I extended 3.5 miles more to make it 11.5  I had on way too many layers of clothing and overheated pretty bad.  This was a pretty good week of training for me, but my legs and hips are a little tired, so a couple days of rest will be nice.

Glycerin Miles: 11.50
Weight: 151.00
Comments
From Steve P on Sat, Feb 14, 2009 at 13:52:32

That's a great week. Good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

Basketball this morning.  This evening ran out to the school and graded some papers didn't feel too good on the way out, so I had Sunny come pick me up so not as many miles as planned.

Glycerin Miles: 5.00
Weight: 155.00
Comments
From wildbull on Mon, Feb 16, 2009 at 15:08:15

Nice teacher! I thought Howard got robbed in the slam dunk contest! enjoy the day off!

From TylerS on Mon, Feb 16, 2009 at 20:45:18

Hey have you heard if we are getting some teams or not for the 50 miler? If not I need to register for the Hurricane Half in May. I hope that you get feeling better. Have a good week.

From wildbull on Tue, Feb 17, 2009 at 10:48:14

what a nice day for a run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, still feeling sick.

Weight: 155.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.004.0013.00

Basketball this morning, still not feeling very good. Hope to run about 8 miles tonight.  Good run tonight, I had to go pick up the Driver's Ed car over by Desert Hills, so decided to run from there to do something different ran down to the river trail then over to River Road, then back on the trail to the Dixie Center then back up to the high school.  I felt pretty good and kept the average right around 7:30 pace for the entire run.

Glycerin Miles: 9.00
Weight: 152.00
Comments
From wildbull on Wed, Feb 18, 2009 at 18:31:21

I heard consumpion is going around? Wooping cough! deadly flesh eating virus! Hope you feel better soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

3 easy miles this morning around La Verkin, I still really struggle waking up and getting out the door, a little chilly this morning with the wind.

Couldn't go to the club run tonight, Sunny had a meeting which meant I needed to stay home, so I just did an easy 7 miles up the La Verkin Twist via the dirt trail, then came back down.  Pace was very slow, as the legs are feeling sore.  I've really been experiencing some pain in my right ankle which is the one I had bone fragments in a few years ago. 

Nimbus Miles: 3.00Blue Cumulus Miles: 7.00
Weight: 152.00
Comments
From Steve P on Thu, Feb 19, 2009 at 10:25:58

Hi Dustin,

I'm sending in my registration for the Spectrum 10K today. Looking forward to it. Good job getting out the door this morning.

-Steve

From wildbull on Thu, Feb 19, 2009 at 12:14:30

I hear you Brother!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Went and played ball this morning. I'm thinking about doing some 1600m repeats this afternoon, we'll see how I feel.

Well, I ran over to the high school and thought about doing some speed, but the body was just feeling too sore, so I decided it would be better just to take it easy and hopefully I'll feel better tomorrow.  I don't really know what it is, just feeling lots of pain in the legs, and hips.

Speedstar Miles: 6.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.001.000.000.0010.00

Ten miles with the wildbull this morning.  Didn't wake up early enough to catch the other guys on their run, so decided just to do some miles over by the Dixie Center, the pace was right around 7:30.  Bill kept speeding up on me, but for the most part kept it under control.  The last mile we did pick it up quite a bit hit 6:14 and didn't feel too bad.  After I went over to the running store and paid off my Glycerin and ordered some Stratus, should be nice having some new shoes to train in, might be some of the reason my legs and hips have been hurting.  Most of my shoes have quite a few miles on them now.

Glycerin Miles: 10.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.003.000.000.003.0012.00

Basketball this morning, pretty good workout this afternoon.  I ran from my school out to Sky Ranch, steady pace going out 4.5 miles, then did a 3 mile tempo run coming back.  Goal was to hit right around 19:00 (6:20 pace)

1-6:14 good start a little uphill

2-6:06 some downhill

3-6:22 most difficult mile, flat and a slight headwind

18:42 overall (6:14 pace)

1.5 easy cool-down

 

Speedstar Miles: 9.00
Weight: 152.00
Comments
From wildbull on Tue, Feb 24, 2009 at 11:36:00 from 204.113.19.10

very nice work out. you are the man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Absolutely beautiful afternoon, perfect for a run however my wife had different plans for me and I ended up taking Jansen for most of the afternoon, we went on a fun hike and went and practiced his golf swing a little.  I then had to teach a merit badge to the scouts tonight, and finally got my run in late tonight.  It wasn't much just an easy 5 miles.

Nimbus Miles: 5.00
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.001.500.004.0010.00

Went to bed really hungry, then got up and played basketball for over an hour. Got home and weighed 150. The weight is coming off, just taking some time. The workout this afternoon is supposed to be Pah Tempe Hill repeats, so we'll see how that goes.

Did hill repeats, didn't really feel that good, but managed to do 5 which was 2 more than last time

2 miles warm-up 

1-2:16 didn't want the first one to be too fast

2-2:16

3-2:17

4-2:15 Wanted to be done on this one 

5-2:20 Ready to be done

Easy 2 mile cool down home 

Stratus Miles: 7.00
Weight: 150.00
Comments
From wheakory on Wed, Feb 25, 2009 at 13:22:27 from 134.50.89.33

Good luck on the weight control. I know that has to been tough. Your doing great on your workouts. Keeps focusing on the goals you've set for yourself and you'll succeed.

Have a great workout this afternoon.

From WildBull on Thu, Feb 26, 2009 at 01:02:43 from 75.169.119.70

great work out Dustin. Your the king of the hill. Are you working out tomorrow with the club!

From Predog on Thu, Feb 26, 2009 at 01:05:04 from 129.123.240.194

Ah, Pah Tempe...that was pretty much my favorite hill workout in cross country. :) You'll have legs of steel if you keep doing that.

The sand dunes out by sand hollow are good too if you ever get a chance to run out that way. Just be careful of the 4 wheelers.

From TylerS on Thu, Feb 26, 2009 at 20:39:06 from 66.119.143.249

Great job on the work out! Did you ever hear if we are on for next Saturday? I am still planning on it if you guys are.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Good club run up over the parkway through Green Springs.  I had some stomach issues most of the run, but managed to finish.  Legs were feeling a little tired from yesterday's workout.

Glycerin Miles: 8.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.005.0010.00

70 minutes of basketball this morning, pretty tiring the last game was 3 on 3 full court.

Cold, windy 5 miles down through Confluence Park. 

Blue Cumulus Miles: 5.00
Weight: 150.00
Comments
From wildbull on Fri, Feb 27, 2009 at 12:52:55 from 75.169.119.70

Did you win?

From Dustin on Fri, Feb 27, 2009 at 12:53:58 from 204.113.48.69

Of course I won Bill. What kind of question is that?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I didn't feel like getting up extra early and having to be over to St. George by 6:00 am for a run, so I just went out this afternoon on the JEM Trail. I've never been on this trail and it was a pretty good run, except for the fact that my right hip and groin was hurting for much of the run. The weather was decent but kind of windy. Anyway, ended up running 10 miles, but not at a real fast pace. The weight dropped to under 150 today after my run.

Glycerin Miles: 10.00
Weight: 149.00
Comments
From Mike Warren on Sat, Feb 28, 2009 at 18:47:12 from 74.211.7.227

How's loosing the little Budda coming?

From Dustin on Sat, Feb 28, 2009 at 19:54:55 from 209.33.192.10

Good to hear from you Mike! Slowly the Budda is coming off. 149 today after the run.

From Wildbull on Sat, Feb 28, 2009 at 20:30:07 from 75.169.119.70

Don't let him fool you mike, Budda is alive and kicking!

From dave holt on Sun, Mar 01, 2009 at 17:54:17 from 75.169.71.32

I really like that trail. Neat terrain and very pretty.

From Steve on Mon, Mar 02, 2009 at 09:41:43 from 209.33.254.93

Good job this week! Sorry I was busy with some customers when you called on Sat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.003.000.004.0010.00

Basketball this morning. Tonight it was going to be an easy 6 miles, then I remembered 24 started at 7 tonight so I ran the last three miles around 6:40 pace.  I went up to 600 North trail, then back home.

Nimbus Miles: 6.00
Weight: 151.00
Comments
From scotthughes on Tue, Mar 03, 2009 at 10:08:02 from 209.33.211.3

That's why I record 24. Great show last night!

From Dustin on Tue, Mar 03, 2009 at 10:43:27 from 204.113.48.69

I need to get with the times and learn how to Tivo things

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.004.002.0010.00

Really good workout tonight, even though I wasn't really looking forward to running.  I had Sunny drive me out to Anderson Junction and then I did a two mile warm-up, then started from mile marker 5 and did a 4 mile tempo run.  The goal was just to try to average around 6:15 pace for the entire run.  However, I was feeling pretty good so I pushed the pace a little faster, which I think was fine. 

1-5:46

2-5:56

3-6:02

4-5:42

Overall 23:30 (average 5:52)

Two mile cool down

I'm going to take the next few days pretty easy and then see how the Lake to Lake Relay goes.

Speedstar Miles: 8.00
Weight: 150.00
Comments
From Steve on Wed, Mar 04, 2009 at 23:28:49 from 66.60.123.111

Holy Cow! That's an incredible workout. Those times are about what you were running back when you were at Ricks. Or maybe faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Basketball this morning, small numbers so played 3 on 3 full court again for an hour, got pretty tired. Came home from work pretty tired, so decided to take the night off and got some extra rest.

Weight: 150.00
Comments
From JamesH on Wed, Mar 04, 2009 at 14:07:26 from 209.33.246.2

Do you know if anyone has talked to Nate or Hayden about Saturday?

From Dustin on Wed, Mar 04, 2009 at 14:39:28 from 204.113.48.69

I've just left a few comments on Nate's blog, but haven't talked to him in person. Hopefully, everyone will be at the club run tomorrow night and we can plan a little more. Bill and I were thinking maybe it would work best to have Hayden run the 5th and 10th legs, since they are a little longer. Plus the 10th being the last leg might be good for Hayden to finish strong for us. Any thoughts? Would you like to run legs 4 and 9. 9 in the one with a few hills and mostly dirt? I was thinking of doing 3 and 8.

From Cheston on Thu, Mar 05, 2009 at 15:40:59 from 204.8.226.118

Thanks man,

I'll probably keep showing up. I was just blowing off some steam. I just need to quite fighting for the ball underneath with guys three times my size.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 mile club run (7:35 pace) down to the river trail, then up River Road. Good group tonight, James, Bill, Nate, Paul from Michigan, Jeff Gardner, and a guy named Craig. The run was ok, but got a little tired running up the hill on River Road.

Blue Stratus Miles: 8.00
Weight: 151.00
Comments
From wildbull on Fri, Mar 06, 2009 at 10:59:54 from 75.169.119.70

Good run Dustin. Very nice shoes!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Basketball this morning

Weight: 150.00
Comments
From wildbull on Fri, Mar 06, 2009 at 11:13:13 from 75.169.119.70

Hey do you have rope for my blow up doll?

From Dustin on Fri, Mar 06, 2009 at 11:20:40 from 204.113.48.69

Bill, I don't want to hear any stories about you and and a blown up doll.

Race: Lake to Lake Relay (50 Miles) 04:56:00, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.005.005.500.0013.00

Fun relay today, everybody ran great and we took first overall. My legs went pretty good. I did leg 3 as my first leg, which consisted of running from Ivins over to the softball fields near Snow Canyon Parkway. When I started we were in second I didn't really close the gap at all on my leg, but pretty much maintained where we were.

1-5:27

2-5:33

3-5:52

4-5:52

5-6:29 some small hills

.65- 4:37

Overall 5.65 miles 33:53 (6:00 average)

I didn't feel very good after the 4th mile. I wasn't too excited for my next leg (leg #8) as I was still feeling tired from my first leg, plus I knew there would be some hill climbing.


1-5:53

2- 6:44 Washington Dam Road

3-6:08

4-6:26

.83- 5:37 Killer hill at the end. Nate and Bill were there to make sure I didn't walk up it, (thanks guys)

Overall 4.83 miles 30:51 (6:24 average)

Anyway, it was a fun event and I felt well organized. I hope to see this relay grow in the coming years. There were 38 teams this year and it was the first year, so I'm sure with more planning and getting the word out the number should go up quite a bit next year.

Way to go St. George Running Center Farm Team (Wildbull, Nate the Great, Little Budda, James, and Boy Wonder Hayden)


Speedstar Miles: 5.50Blue Stratus Miles: 5.00
Weight: 150.00
Comments
From MarcieJ on Sat, Mar 07, 2009 at 19:39:58 from 74.211.1.247

I heard it was a very fun race, I am looking forward to running in it next year. BTW I actually enjoyed the marathon course, I thought I would have these awful memories come back from race but suprisenly it was a nice. Who was on your team? You running Spectrum next week? I hope so I am looking forward to see my old running buddies!

From Twinkies on Sat, Mar 07, 2009 at 19:45:45 from 207.155.176.10

Great race. It sound sound like lots of fun. Good job setting the course record.

From Superfly on Sat, Mar 07, 2009 at 22:21:37 from 209.33.210.52

Way to bring home the bacon.

From JamesH on Sat, Mar 07, 2009 at 23:05:32 from 75.169.141.57

Good race today. We missed you at the post race dinner. Bill was kind enough to put a nice pic of you up on the big screen for everyone to see during the slideshow.

From Burt on Sat, Mar 07, 2009 at 23:17:15 from 98.167.151.26

Sounds like a lot of fun.

From Nathan Bundy on Sun, Mar 08, 2009 at 00:55:30 from 207.50.145.228

Great job today Dustin, and way to run up that hill, I probably would have walked even with you guys cheering me!

From Steve on Sun, Mar 08, 2009 at 17:11:05 from 66.60.123.111

Way to go, Dustin. That's a great pace.

From The Beast on Mon, Mar 09, 2009 at 19:22:13 from 74.211.17.81

Great Race! You guys really made the race fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Took an extra day off after the race and the busy weekend.  Hopefully, I'll feel better tomorrow and get back to running.  I'm planning on running the Spectrum 10K Saturday, should be interesting to see what kind of shape I'm in compared to last year.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

6 miles up the La Verkin Twist, then on the dirt trail past the gun club and back down past the new water tank.  Felt pretty good on the run.  Went and played basketball this evening.

Glycerin Miles: 6.00
Weight: 150.00
Comments
From kellies on Wed, Mar 11, 2009 at 00:57:46 from 66.119.143.249

Good luck this weekend, watch for my wife and tell her hi! She will be coming down with a bunch of friends. I will be down next wednesday night so I could run Thursday morning or night and also friday or saturday. So let's try and hook up one day or two if at all possible. Also congrats on the big "W" last weekend, that sounded like it was a close race, way to hang tough! We should have a side bet and see who can hit 150 before spring break. I will be down for spring break we could weigh at the same time???? Loser buys In and Out Burger! jk

From TylerS on Wed, Mar 11, 2009 at 00:58:43 from 66.119.143.249

By the way I posted from my wife's blog, because I was changing her picture and forgot that I was logged in under her name.

From wildbull on Wed, Mar 11, 2009 at 10:18:53 from 204.113.19.26

Nice 6 miles Dustin. It took me awhile to get better from Saturday. I have your stuff (performance enhancers) in a bag in my car! I will give them to you thursday! JK!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Easy 4 mile run this morning.  Ran out past Jerry's house, then ended at the Intermediate School, where Sunny picked me up.  My legs and whole body felt pretty sore today during the run.

Nimbus Miles: 4.00Blue Stratus Miles: 6.00
Weight: 149.00
Comments
From TylerS on Thu, Mar 12, 2009 at 23:52:13 from 66.119.143.249

Good luck on Saturday! I will be waiting for a full race report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Slacker today!  I came home with no energy, legs feeling tired, so I just took the day off.  Went to Jansen's soccer game, then took it easy the rest of the night.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Went and played basketball this morning. This week hasn't been very good as far as my training. Plan on doing a few easy miles tonight, and then we'll see how things go tomorrow with the Spectrum 10K. I'm not sure if I'm in better or worse shape than last year at this same time either way the race should be fun.

Easy 6 miles over to Hurricane High and back home.  Watched the boys 3200m race.  Hayden led the race until the final lap, when Karl took off.  I felt bad for Hayden, he did all the work and Karl just drifted the whole race, didn't even look like he was working until the last 400 meters.  Talked to Dave and Ruth for a bit, then headed home. 

Blue Stratus Miles: 6.00
Weight: 151.00
Comments
From wheakory on Fri, Mar 13, 2009 at 14:44:10 from 134.50.89.33

Just go into the race and have fun. Just run by feel and you'll know what kind of shape your in. Throw out a strategy and have fun.

Race: Spectrum 10K (6.2 Miles) 00:34:56, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.006.000.009.00

A very fun race for me today, not too often I ran fast enough to take first place, but I managed to today.  I was just able to edge out Nate Bundy by a few seconds to finish first overall.  I really wasn't feeling that great when I got up this morning, and really didn't know what to expect going into the race.  The last two years I've been right around 35:55, so I figured if I could be close to that I would be very happy.

My friend Steve Piccolo from college, (stevep on the blog) and I got to the park and then got on one of the first buses.  I was able to get in about 1.5 mile warm-up with James, Nate, Steve P., Bill, and Ruth.

It took a little longer than planned to get the race started, but it was nice visiting with people.  Pic told to me to shoot for a top 5 finish, and I just "we'll see" I knew there was some good competition between Nate, James, Lindsey, Ryan, Andy, John Wright and then some kids that looked like they were in high school.

1-5:05  Fast first mile, but I knew it would be steep downhill.  I was actually trying to hold back and I was in 4th place right behind Ryan.

2-5:38 (10:44)  I made a small move on this mile, and passed Lindsey, and opened up a small gap on Ryan, but not much.

3-5:25 (16:09)  This was probably my best mile, I was really focused here and caught the leader and passed him right after the mile marker, then worked on surging down the entire hill until the main highway.

4-5:44 (21:54)  I struggled a little through the neighborhood, and knew Nate, James, and Ryan would be closing on me before long.

5-5:53 (27:47)  I just kept trying to push and thinking how glad I was to be on Spring Break, I know that sounds weird, but I was really thinking about vacation time this week and enjoying some decent restaurants.  I just telling myself, finish strong then you can enjoy next week.

6-5:56 (33:44) Another mile struggling, and I caught a glimpse of Nate closing pretty fast on me.  I thought boy, it won't be long before he catches me and I don't want to get in a kicking contest with him.  So I started pushing a little harder just hoping to have enough to get to the finish line.

.22 1:10 (34:56)  (5:37 Average) Anyway, barely beat Nate, and Ryan and James were also right there.

When I saw my time I was pretty excited a full minute faster than my time last year, so that made me feel good, especially to know where I'm at compared to my fitness from this time last year.  I was also pretty excited to get a nice plaque and a free pair of shoes from the St. George Running Center (thanks Hooper!)

After the race I ran back and found Pic, he ran great and finished just over 42:00.  Going in his goal was 44:00, so I think he ran great, especially considering he is just getting back into running.

Overall, a fun race and nice to see so many of my running friends today, especially Mike Warren, who has taken some time off to heal, but is starting up again. 

Anyway, now it is off to enjoy Spring Break! 

Speedstar Miles: 9.00
Weight: 150.00
Comments
From MarcieJ on Sat, Mar 14, 2009 at 23:07:38 from 74.211.1.247

Hey you didnt mention seeing me in your race report j/k! Great race Dustin. A great PR and 1st place! Way to push it at the end and not get caught. This year is your year!

From JamesH on Sat, Mar 14, 2009 at 23:23:17 from 75.169.141.57

Good job today Dustin. Nice race report too.

From jtshad on Sun, Mar 15, 2009 at 12:25:42 from 69.20.133.24

Wow, congrats on the win, great time and improvement from last year!

From superfly on Sun, Mar 15, 2009 at 13:01:07 from 209.33.210.52

Dustin good job! I was way pumped to see that you guys ran so well today. I'm sure it was a fun race. I had planned on coming and watching but with the baby being so new we didn't make it.

Anyways enjoy a VICTORY! Your doing great this year and should build to some good stuff ahead.

From Nathan Bundy on Sun, Mar 15, 2009 at 14:29:29 from 208.117.127.47

Dustin, you little punk! You ran a great race and really pushed us all to stay with you. Keep up the great times!

From TylerS on Sun, Mar 15, 2009 at 15:15:13 from 66.119.143.249

Back to Back first places!!! You better go to Vegas for spring break! When I suggested us making a side bet to see who could hit 145 first I was thinking more towards "our" spring break which is in April! It looks like you don't need to lose any weight you are running strong awesome job! See you in May at the Hurricane Half!

From paul on Sun, Mar 15, 2009 at 18:49:19 from 75.162.221.204

Nice job! Enjoy your win.

From Dustin on Sun, Mar 15, 2009 at 19:32:15 from 209.33.192.10

Tyler, we actually will be staying in Vegas Tuesday night, so I'll drop a few quarters in a couple of slot machines just for you.

From Steve P on Mon, Mar 16, 2009 at 01:18:48 from 208.54.15.80

Nice race, Dustin! That was a ton of fun to run it with (behind) you. Thanks for encouraging me to get back into running and to stick with it. Enjoy spring break!

From ryan on Mon, Mar 16, 2009 at 15:07:44 from 71.213.67.51

great race Dustin, i should have tried to stay with you when you pushed ahead. you ran great and didn't hold back. a good win for you. stay healthy and enjoy your spring break.

From Burt on Tue, Mar 17, 2009 at 17:06:17 from 68.76.197.194

Awesome job. You beat some good competition there.

From dave holt on Wed, Mar 18, 2009 at 16:16:00 from 75.169.89.153

Winner winner -Chicken Dinner!

Good job Dust!

From Mike Warren on Thu, Mar 19, 2009 at 20:27:37 from 74.211.7.227

Dustin, Awesome time! Sorry took so long to blog, left right after the race to Cali. It was great to see all you guys again. A little time to get in shape and I will be running with you guys again, can't wait!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.003.0013.00

Basketball this morning. Ran over 600 North trail to hole #13 at Sky Mountain, then back home 10 miles, took it very easy.  Feeling some right hip pain again.

Glycerin Miles: 10.00
Weight: 150.00
Comments
From Wildbull on Mon, Mar 16, 2009 at 17:27:15 from 204.113.19.25

Dustin what is your Email Adress again?

From TylerS on Tue, Mar 17, 2009 at 23:10:06 from 66.119.143.249

You have ran hard the past 2 weekends, you deserve a break. Do you know if the club is running thursday night or morning? I will get into town tomorrow night? Let me know? Good job on getting out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles this morning, still feeling some hip pain, so took it very easy.

Glycerin Miles: 7.00
Weight: 150.00
Comments
From wildbull on Wed, Mar 18, 2009 at 00:59:35 from 75.169.119.70

nice job Dustin, take a day or two off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

7 miles this morning in Gilbert along the canal. I could tell my legs are on vacation. I felt pretty tired the entire time. I'm sure I've gained a few pounds the last few days, but it has been fun eating at some nice restaurants.

Blue Stratus Miles: 7.00
Weight: 0.00
Comments
From wildbull on Sat, Mar 21, 2009 at 13:25:01 from 75.169.119.70

Hey, a little baby Fat never hurt anyone. Just don't get harpooned!!!:) in the canal.

From Mike Warren on Sat, Mar 21, 2009 at 19:15:03 from 74.211.7.227

Ya, thats why I stay away from canals! Nice job getting out on vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Traveled home today, pretty tired and not a good week of training at all.  Hopefully, I'll be able to get back on track next week. The next few weeks will be interesting as I will be teaching a Driver's Education class after school each night.

Weight: 0.00
Comments
From TylerS on Sun, Mar 22, 2009 at 00:25:31 from 68.29.136.23

How was the vacation? I spent the day Thursday in Laverkin! It was all at the ballpark, but it is a beautiful town. It reminded me of the way Spanish Fork use to be. Hey do you think that we could hook up in April when I come down and run the Hurricane half course? Let me know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran 9 miles out along 600 North Trail to Brentwood Bowling Alley. Legs felt ok, I really would like to increase my mileage this week and I especially need to have some good weeks in April, if I hope to run decent at Ogden in 8 weeks.  Good to get back at it today, I gained a few pounds over the break, but hopefully it will come off.

Glycerin Miles: 9.00
Weight: 155.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles in slow motion this morning.  I ran over to Hurricane High and back.  I'm glad I got up and attempted to run some miles, but man I was dragging.

Nimbus Miles: 6.00
Weight: 153.00
Comments
From Wildbull on Tue, Mar 24, 2009 at 11:14:18 from 204.113.19.8

The poundage will still like glue!!!!

From Steve P on Tue, Mar 24, 2009 at 14:40:06 from 155.100.160.119

Good job getting out in the morning. Maybe that extra rest will benefit you in the long run for Ogden.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.005.0010.00

5 easy miles this morning. Ran over to Hurricane High, then around 400 South then back on 700 West to Ace, where Sunny picked me up.  Only 5 miles, and the legs were feeling pretty tired.  I'm not sure why, but I've just been feeling really sluggish lately.  I think Spring Break threw my whole routine off.

Blue Stratus Miles: 5.00
Weight: 153.00
Comments
From wildbull on Thu, Mar 26, 2009 at 23:34:59 from 75.169.119.70

Hi Mr D We are going to run the Marathon Course Saturday. planning on meeting up at the church At 6. You got the flu or what? I have been tired all week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Didn't run today, wasn't feeling that great once I got home from Driver's Education.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.005.0012.50

Went and played basketball this morning, took a pretty good fall on the hardwood, but nothing broken! No Driver's Ed tonight, so I should be able to get in a good run after work.

Discovered a new little trail called Nephi's Twist, anyway it ties into the trail that I've ran a few times down from the Gun Club.  Today I ran up the steep trail, actually walked most of it, then got up on top and ran over to the Overlook Road, then back down another trail.  The wind was still really whipping out here.  Also, dealing with hip pain again which is no fun. 

Glycerin Miles: 7.50
Weight: 152.00
Comments
From wildbull on Fri, Mar 27, 2009 at 21:43:09 from 204.113.19.8

Did you see Nephi? or one of the 3.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

An ok 20 mile run down the marathon course. I haven't done a run this long since the marathon, so I was pretty nervous how it would go, but overall it was pretty good 2:28 so 7:25 mile pace. Ran with James, Bill, and Clyde. Once we hit Winchester, the Wildbull took off. The rest of us just took it easy, I had to stop a time or two the last two miles, because I was feeling a little dizzy. I think it was just due to being tired and not used to that many miles. My right hip was bothering me again for much of the run, but I managed. Anyway, glad I got the miles in. I might run a few more this afternoon with Sunny to hit 60 for the week.

Ran 3 miles in 31:00 with Sunny, pushing Jarren in the stroller. Very nice temp's outside this afternoon.

Nimbus Miles: 3.00Blue Stratus Miles: 20.00
Weight: 151.00
Comments
From wildbull on Sat, Mar 28, 2009 at 16:42:57 from 75.169.119.70

Good job Dustin. I think this run will do you alot of good. I was Dizzy last Thursday. Could be Allergies. If Grandma can run she is welcome to make me pies.

From superfly on Sat, Mar 28, 2009 at 17:35:05 from 209.33.210.52

Good run today Dustin and way to get back out to hit 60.

From Mike Warren on Sat, Mar 28, 2009 at 17:36:26 from 74.211.7.227

Nice run Dustin! It was your usual stop, mow a lawn, wash a few windows, help a couple people with there yardwork, Recover from the Dizzy stuff and still aveg 7:25 pace!!

From Steve P on Sun, Mar 29, 2009 at 02:53:01 from 66.60.122.152

Good job, Dustin. Nice pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.004.0010.00

Went and played basketball this morning. Was happy I woke up and my house was still in La Verkin, the wind was very strong last night.

Not much time tonight, but did 3 easy miles over past the Substation, then decided to do a 2 mile tempo back into a strong headwind.  I felt good with the tempo, considering the strong wind, and running on legs still tired from Saturday's long run.

1-5:50

2-5:53

Easy 1 mile cool down home. 

Glycerin Miles: 6.00
Weight: 153.00
Comments
From TylerS on Tue, Mar 31, 2009 at 23:24:47 from 66.119.143.249

Great job Dustin, you should go and run a race in Iceland. You can really drop the pace in the wind. They have a marathon in August if you want to go? I can translate for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Ran 3 miles with Sunny, pushing Jarren in the stroller.  Jansen did a good job riding his bike along, he has really come a long way.

After I dropped them off I ran an easy 2.5 miles more. 

Blue Stratus Miles: 5.50
Weight: 0.00
Comments
From WildBull on Wed, Apr 01, 2009 at 01:54:00 from 75.169.119.70

Very nice. A family that Runs together...... Stays skinny together!! Dude you have won 2 races this year! You are a Rocket Man!

From Dustin on Wed, Apr 01, 2009 at 11:07:04 from 204.113.48.69

Those basketball miles are really paying off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Really good morning of basketball, was quite tired after an hour.

Weight: 149.00
Comments
From superfly on Wed, Apr 01, 2009 at 15:21:49 from 209.33.210.52

Congrats! I just saw on your family blog that you guys are having a girl! Wow that is great news! Way to go day... Hope all is well so far.

From Dustin on Wed, Apr 01, 2009 at 22:32:55 from 209.33.192.10

Everything would be going fine if I could find out who the father is?

I'll admit I was a little confused, then I remembered what day it was today.

From TylerS on Wed, Apr 01, 2009 at 22:41:28 from 66.119.143.249

WOW I was a little confused too! And then I remembered what day it was.. That is a bad trick to play on a person! I signed up for the Hurricane Half today. So it's official!

From Dustin on Wed, Apr 01, 2009 at 22:56:05 from 209.33.192.10

I agree Tyler a bad trick to play on somebody. Especially a guy like me that would like to add a girl to the family. Sounds good about the Hurricane Half, I'm planning on signing up soon. I'm also considering the Striders 30K since I'll probably be up North that weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran with Jeff, Steve, Nate, and James we went down River Road to the river trail then back up 2450, good run extended a mile with James.  Nice temps, even took my shirt off to scare some people.  The Little Budda needs some sun.

Glycerin Miles: 9.00
Weight: 148.00
Comments
From TylerS on Fri, Apr 03, 2009 at 00:18:34 from 66.119.143.249

Looks like the little budda is going away with you dropping under 150 lbs :) Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.5010.50

Woke up late for basketball, but still managed just over an hour. The weight has been coming down a little this week.

Ran over to Hurricane High School and back home 6 miles pretty easy. 

Speedstar Miles: 6.00
Weight: 149.00
Comments
From wildbull on Fri, Apr 03, 2009 at 18:27:05 from 168.179.180.160

Nice job Dustin

From MarcieJ on Fri, Apr 03, 2009 at 19:22:44 from 74.211.1.247

Your weight is looking good. I wish my mine was going down instead of up but nothing I can do about that one!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

13 miles easy this morning with Bill out around Sand Hollow from the Bowling Alley.  Bill kept wanting to pick up the pace, but I kept him under control.

Glycerin Miles: 13.00
Weight: 150.00
Comments
From Mike Warren on Sat, Apr 04, 2009 at 22:19:56 from 74.211.7.227

Great job with your miles! Not easy to rein the bull in. Looks like your weight is coming off as well. You feeling pretty good about Ogden?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

4 miles this morning.  Hip pain has returned.  I just signed up for the Run for Kids 10K, but not sure how to race it and try to get in some decent miles for the day.

Option 1- Run 12 miles over to the race from La Verkin, then do the 10K, then 2 mile cool-down (20 miles)

Option 2- Run the course as a warm-up 6 miles, then race the course 6 miles, then do a cool-down on the course 6 miles (18 miles)

Option 3- Short warm-up 2 miles, race hard 6 miles, Run home after the race (probably on tired legs) 20 miles.

Any ideas?

Slacker tonight, too busy watching the NCAA championship game.  I was really hoping Michigan State would win, but it wasn't even close.  In fact, I kept switching between the game and 24.

Nimbus Miles: 4.00
Weight: 151.00
Comments
From JamesH on Mon, Apr 06, 2009 at 18:51:05 from 75.169.140.243

Im having the same problem. If you find a good solution let me know.

From TylerS on Tue, Apr 07, 2009 at 01:38:09 from 66.119.143.249

I would say option 3? Most likely you could do option 1 or 2 and then get to the race and end up running hard anyway. I have a hard time going to a race and running just to run! Your legs will be tired for sure after the race, but if you can get a partner to run the last 12 with you I would for sure do option 3? Just a thought? Not quite worth 2 cents?

From cody on Tue, Apr 07, 2009 at 10:16:48 from 69.9.58.17

Option 1 would help you the most for a marathon. Training to run fast while tired. Your 10K time will not be a PR but will probably only suffer by about 10 seconds a mile. If you are not doing a marathon in the near future then it doesn't really matter which one you do. My 2 cents..

From Dustin on Tue, Apr 07, 2009 at 10:58:30 from 204.113.48.69

Thanks for the ideas. The Run for Kids 10K is not a PR type course, so I would probably be running it just to get in some faster miles.

From Steve P on Wed, Apr 08, 2009 at 11:25:33 from 155.100.160.225

Option 1 sounds best to me. After a race, I'm usually not in the mood to do a long run. Better to get it out of the way early.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.003.000.000.0016.00

Good 7 mile run this morning. I ran over to the high school and back, which was 6, then decided to add the mile loop past the stake center and up along 100 East.

Pretty good workout tonight.  I decided to do 5x1000m @ CV pace with 2:00 min rest

2.5 mile warm-up

1-3:31 (5:39 pace) Felt easy

2-3:33 (5:42 pace) Too relaxed

3-3:27 (5:33 pace) Picked it up here and started to feel a little tired

4-3:26 (5:31 pace) Good repeat here

5-3:23 (5:26 pace) Gave myself an extra minute rest on the recovery, then pushed it hard, legs tired on this one.

1 mile cool-down home, then 2 miles easy after dinner with Sunny.

Overall, a good day of training. 

Blue Cumulus Miles: 2.00Speedstar Miles: 7.00Glycerin Miles: 7.00
Weight: 151.00
Comments
From MikeWarren on Tue, Apr 07, 2009 at 10:25:07 from 74.211.7.227

What is the goal weight? At what weight is the little budda, a flat budda? Hey, nice job getting the miles in.

From wildbull on Tue, Apr 07, 2009 at 10:27:17 from 168.179.180.160

Nice to see you up and about in the dark morning! Dustin Runs better with little budda. gives him a swagger! He could give Marci a run for her money!

From Dustin on Tue, Apr 07, 2009 at 11:04:01 from 204.113.48.69

The little budda is still struggling to lose some weight. However, I'm going to predict he'll come in right around 145 just in time for Ogden. However, the big belly drop will be in October for St. George. The little budda will be going sub 140.

From cheston on Tue, Apr 07, 2009 at 19:46:53 from 206.174.165.41

like wise.

You weren't part of that crazy 30 mile training run I've been reading about were you? You guys are crazy. Keep up the good work.

No races coming up anytime soon for me. I'm too far out in the middle of nowhere to travel very often. Summer and weekends are really hard to get off for me.

I am planning on running the Bryce Canyon half and hopefully the St. George Marathon, if the lottery goes well. If I don't get in I'll be crushed. I hope you have an inside man that can make it happen for me if needs be?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

Went and played basketball this morning. Hope to get in some miles tonight, legs feel pretty good after a big day yesterday.

Just an easy 3 miles tonight, wanted to be home in time to watch the Jazz game, plus wanted to recover a little from yesterday.

Nimbus Miles: 3.00
Weight: 149.00
Comments
From wildbull on Wed, Apr 08, 2009 at 12:30:20 from 168.179.180.160

Nice work out yesterday Dustin. I think your right i am my own worse enemy! and great was the fall there of!

From TylerS on Thu, Apr 09, 2009 at 12:25:34 from 66.29.160.130

From the looks of the Jazz score, you should have ran 20 miles! Man that was a butt kicking! Good job on getting out!

From Dustin on Thu, Apr 09, 2009 at 12:28:28 from 205.126.78.157

Yeah, I actually turned the game off early and went to bed in disgust. I would actually like to see the Jazz stay in the 7th spot and play the Nuggets. I think it would be a better match-up than some of the other teams.

From The Beast on Thu, Apr 09, 2009 at 19:22:29 from 74.211.17.81

Thanks Dustin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Ran over to the Hurricane Cemetery and back, easy 4 miles.

Ran 1 mile with Steve and Brett. Did 7 easy miles around the parkway.  I had to stop at the park in Washington to use the bathroom, didn't really feel that good today on the run. 

Glycerin Miles: 4.00Blue Stratus Miles: 8.00
Weight: 150.00
Comments
From wildbull on Fri, Apr 10, 2009 at 01:18:28 from 75.169.117.191

Dude, nice miles. the weight is getting there! I actually weigh less then you! 147 Bring it! sorry i missed the run tonight! it is so busy at work, No friends, No love life, no nothing! :(

From Mike Warren on Fri, Apr 10, 2009 at 09:52:19 from 74.211.7.227

Well, not feeling good atleast you were already at the cemetery. You two and your weight! My right leg weighs more than both of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.002.000.000.008.00

Slept in this morning.  Did 8 miles tonight from the house over to the new Walmart, via 600 North trail.  Decided to throw in 2 miles of tempo, toward the end.  Nice and easy 6:23 and 6:24.  Should be interesting to see how the race goes tomorrow.

Glycerin Miles: 8.00
Weight: 149.00
Comments
From TylerS on Sat, Apr 11, 2009 at 00:21:26 from 66.119.143.249

Good luck on the race tomorrow, go and break the tape again!

Race: Run for Kids 10K (6.2 Miles) 00:37:42, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.004.002.000.0013.00

Really, wasn't feeling up for this race. I had a rough night sleeping and was a little tired and sick from doing a lot of yard work yesterday afternoon and then doing an 8 mile run late last night. When I woke up and heard it was raining I thought that would be a good enough excuse to miss the race. However, since I had paid the entry fee already, I forced myself to get out of bed and made it over to the race.

I did an easy 2 mile warm-up with Austin, a little bit with Bill and Steve

1-5:51 Feeling pretty good. Austin took off from the start, which I figured he would. Steve and I were running together.

2-5:35 Another good mile

3-6:05 A short hill in this section. Steve put about 5 seconds on me here

4-6:15 Start of the big hill, not really feeling like I'm in a race

5-6:53 This is the most difficult part of this race, pretty much uphill the entire mile.

6-6:21 Just cruising along. Steve is about 20 seconds ahead, but at this point I have no real desire to try to push the pace and catch him

.2-.40

Overall 37:42 (6:04 average) 3rd overall and second age group.

I wasn't disappointed with my time or place, but I really didn't feel like it was my best effort either. Anyway it was good to get in some quicker miles.

1 mile walk/jog cool down

One nice thing about the blog is I can go back and read my race reports from previous years. I didn't run this race last year because I was injured, but in 2007 I ran 37:34 with much better weather. Interesting my race, splits and attitude were all about the same in 2007.

2006 ran 38:40. so still a minute faster this year and I didn't even feel good. 

Went out tonight and did 4 easy miles to put me right at 60 for the week. My body is telling me 60 miles a week right now is enough. I've really been bothered with hip/groin/SI joint problems again. Hopefully, some stretching tonight and tomorrow plus a day of rest will help. Ran in the new Speedstars tonight, they felt pretty good.

Speedstar Miles: 9.00
Weight: 149.00
Comments
From Mike Warren on Sat, Apr 11, 2009 at 13:04:10 from 74.211.10.123

Great result for not feeling it. Plus, it looks like you have shed another pound. We are going to need a new blog title for you.

From TylerS on Sat, Apr 11, 2009 at 13:10:23 from 66.119.143.249

Great race Dustin! I heard that is a tough course! I will be in St. George Wed night. So let me know what day you can run the Hurricane half course. Good job today!

From scotthughes on Sat, Apr 11, 2009 at 13:51:42 from 209.33.211.3

Way to get out there when you don't feel it!

From Nate Bundy on Sat, Apr 11, 2009 at 15:59:41 from 74.211.94.80

Hey, good run Dustin. I was gonna run out there to watch but couldn't get out the door in time. Looking forward to the Hurricane Half!

From Burt on Sat, Apr 11, 2009 at 17:34:40 from 98.167.151.26

Great job.

From Steve P on Sat, Apr 11, 2009 at 17:50:37 from 66.60.123.236

Good job. Did you win any Pearl Izumi shoes for placing third?

From Dustin on Sat, Apr 11, 2009 at 19:05:47 from 209.33.192.10

No shoes this time, just a $15 gift card toward a pair of shoes, which I gave to a lady that used to be in my ward. She was excited to get the card so hopefully she'll be into the St. George Running C enter soon to get some new shoes and give them some business

From Wildbull on Sat, Apr 11, 2009 at 19:55:42 from 209.180.90.237

I WAS GLAD TO SEE YOU DUSTIN! You Still Ran Decent considering the conditions Etc.

From TylerS on Sat, Apr 11, 2009 at 20:47:13 from 66.119.143.249

Dustin if you could run the half course on Saturday I would be up for that. I will also be there Thursday night for the group run. I don't know if I am going to try and race Hurricane or just run it semi slow? I really want to run well at Ogden, it is only 13. Ogden is 2 weeks after but I want to do well in that half. Aren't you running the Marathon? Does this course beat you up, or is it quick to recover from?

From Superfly on Sat, Apr 11, 2009 at 20:58:20 from 209.33.210.52

Nice race Dustin.

From dave holt on Sat, Apr 11, 2009 at 21:03:08 from 75.169.80.122

Solid Dustin - good work.

From Dustin on Sat, Apr 11, 2009 at 22:02:05 from 209.33.192.10

Thanks everyone!

Tyler- I ran both the Hurricane Half and Ogden Half 2 years ago and ran almost identical times for both races, even though I think the Ogden Half should be much faster. I'm would like to try to improve my time on the Hurricane Half course, so I will probably try to push it as hard as I can. I am running the Ogden Marathon, but I don't think I'm in the kind of shape I need to be in to try to run a PR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.000.006.00

Ran up to the start of 600 North trail, easy 3 miles @ 7:45 pace.  Then did a 2 mile tempo back home.  Two weeks ago I ran 5:50 and 5:53 into a strong headwind.  Today was much better.

1-5:30

2-5:34

The best part of this run, was the fact that my little budda stomach was really hurting but didn't burst.  I was really surprised I didn't vomit considering my pre-workout snack, (while I was doing Driver's Education).  A bag of Doritos, a bottle of Pepsi, some Nacho Cheese Sunflower Seeds and 2 Reese's Peanut Butter Bunnies!

Anyway finished with an easy mile jog home, just in time to watch 24.

Yellow Speedstar Miles: 6.00
Weight: 151.00
Comments
From austin on Mon, Apr 13, 2009 at 23:58:03 from 71.219.157.232

WoW!!! Nice pace on those tempos!!

From TylerS on Tue, Apr 14, 2009 at 00:34:10 from 66.119.143.249

Glad to hear that there is no throw up in La Verkin! Have you had many close calls while teaching drivers ed? I bet that you have some good stories! Good job!

From Dustin on Tue, Apr 14, 2009 at 10:31:03 from 204.113.48.69

Tyler- I have used a few not so family-friendly words a time or two while driving with students. I guess that has also happened a time or two while running on trails, you'll have to ask Clyde about that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Ran down through Confluence Park, nice and easy.  I haven't felt very motivated this week, also been pretty busy yesterday and today.  Hopefully, I'll get some more miles tomorrow.

Glycerin Miles: 5.50
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.003.000.003.5010.50

70 minutes of basketball this morning.

Chilly, windy evening in La Verkin.  I drove over to the Hurricane High track and did a two mile warm-up, then 3x1600m @ LT pace (6:00 min pace) with 400 m recovery

1-5:56 felt easy

2-5:53 another good repeat

3-5:47 

Easy 1 mile cool-down, should have done more, but I was getting cold. 

Blue Stratus Miles: 7.00
Weight: 149.00
Comments
From wildbull on Thu, Apr 16, 2009 at 18:18:11 from 168.179.180.160

Nice 3 miles around the track. was that on the inside lane or down the middle of the field?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Ran 8 miles, did the Green Springs, Parkway loop in reverse.  The weather gave us a bit of everything, rain, sun, wind.  Had a good group Tyler, Steve, Brent, Ruth's brother John, and Jeff.  I felt pretty good tonight, considering the speed yesterday.

Glycerin Miles: 8.00
Weight: 150.00
Comments
From Mike Warren on Thu, Apr 16, 2009 at 22:29:18 from 74.211.7.227

Good job with the miles Dustin! Have you heard anything on Bulls foot? that number you texted me didn't have enough numbers in it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.005.0011.50

Basketball this morning for 90 minutes. Planning on some miles this evening. Tyler and I are meeting at 7:00 am tomorrow morning at Hurricane High School to go and run the Hurricane Half Course. We'll probably start two or three miles before the start of the course so we can get in 15 to 16 miles. Anybody else is welcome to come and join us.

Ran 6.5 miles this evening out past the rock pit, then down through Confluence Park, over to where Jordan is thinking about doing his project, then came back on Center Street to Main. 

Blue Stratus Miles: 6.50
Weight: 148.00
Comments
From Superfly on Fri, Apr 17, 2009 at 10:18:29 from 209.33.210.52

Sounds fun. I'd come but my wife and I are in charge of the Stake track meet at PV high on Saturday morning.

From MarcieJ on Fri, Apr 17, 2009 at 12:21:04 from 74.211.1.247

Clyde- a stake track meet. really like you and your wife arent already busy!

Dustin have a great run tomorrrow!

From superfly on Fri, Apr 17, 2009 at 12:30:33 from 209.33.210.52

Marcie- I know can you believe it!

Dustin- Yeah those Wii x-training miles will be nice:)

From Mike Warren on Fri, Apr 17, 2009 at 14:05:16 from 207.50.149.221

148, no more BUDDA! Skinny Dustin is back.

From Dustin on Fri, Apr 17, 2009 at 14:58:49 from 204.113.48.69

Mike- I wish, but the Budda still has a long way to go. All of my weight is still centralizing to that one location.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

Ran the Hurricane Half course this morning with Tyler, James, and Brent rode up with us. I felt pretty good, once we got going and my hip started to loosen up a bit, it has been bothering me quite a bit lately. The pace was comfortable 7:36 average, so decent considering a few of the hills. I had a chocolate cliff shot, which was very good! I ran back home from the high school to give me another 3 miles. I'll probably do a few this afternoon with Sunny to make it 60 for the week.

Did 2.5 miles with Sunny, pushing Jarren in the stroller, very windy. 

Blue Cumulus Miles: 2.50Yellow Speedstar Miles: 16.00
Weight: 148.00
Comments
From Mike Warren on Sat, Apr 18, 2009 at 12:21:26 from 74.211.10.123

Nice! So, whats your expectations for Ogden?

From TylerS on Sat, Apr 18, 2009 at 13:34:31 from 68.29.60.107

Good job today Dustin! Thanks for driving us up to the start. You will do well at Ogden! Keep working hard.

From wildbull on Sat, Apr 18, 2009 at 16:32:39 from 75.169.117.191

great run Dutin, nice and relaxed!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.004.000.004.0014.00

Basketball this morning. Feeling a little sick today, didn't really want to come to work, but it is more of a hassle to call a sub.

Real good workout tonight.  Jordan had ball practice at the high school, so I decided to do my 1000's tonight, instead of Wednesday as I was planning on doing.

It was still really hot when I started 90 degrees.  I did a 3 mile warm-up, then hit the track.  The plan was 6x1000 meters @ CV pace with 200 meters recovery, basically 2:00 minutes.

Interested to see how my times would compare on the track with my course in La Verkin.  1-3:30 (5:37 pace) Went out and felt pretty good on this first one

2-3:29  (5:36) Still feeling good

3-3:29  (5:36) Starting to warm-up, took a little longer recovery after this repeat.  I decided to take off my shirt which probably scared the other runners on the track, but the Little Budda needs some sun.

4-3:33  (5:42) Struggled

5-3:30  (5:37) Better and back on pace

6-3:30  (5:37) Worked pretty hard on this one, but still ended up with the same time.

I was pretty pleased with this workout for the following reasons.

1. I did this alone with nobody pushing me, which is how most of my workouts go

2. Warm temperatures

3.  Times were real consistent.

 Did 2 miles easy as a cool-down.

Blue Stratus Miles: 10.00
Weight: 150.00
Comments
From TylerS on Mon, Apr 20, 2009 at 23:12:36 from 66.119.143.249

Glad to hear that the little budda made it out! Make sure it doesn't get sun burned! Great job on the run!

From wildbull on Tue, Apr 21, 2009 at 00:57:24 from 75.169.117.191

do you have a permit to let that thing out? I am surprised the dog catcher did not bag you! Great work out. and way to work it!

From superfly on Tue, Apr 21, 2009 at 10:24:54 from 209.33.210.52

Nice start to the week!

From scotthughes on Tue, Apr 21, 2009 at 12:28:38 from 209.33.211.3

Nice wqorkout! It can be very hard to train without someone pusshing you...you do a great job of it!

From Steve P on Fri, Apr 24, 2009 at 12:12:18 from 97.112.238.206

Nice job, Dustin! Those are great times to run, especially when you're doing 6 of them, played b-ball in the morning, hot weather, and not feeling well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 very slow easy miles tonight.  I'm suffering from some type of allergies or sinus infection.  It seems like I get this every year about May or when the weather turns really nice which it has this week.

Glycerin Miles: 6.00
Weight: 149.00
Comments
From wildbull on Wed, Apr 22, 2009 at 14:48:13 from 75.169.117.191

slow 6 miles is still 6 miles.

From wheakory on Wed, Apr 22, 2009 at 22:42:20 from 24.116.159.75

Must be the pollen in the air. You just the climate change. Try to hang in there like me. Your running and mileage is looking good, as well as the speed work. Are you running the Wastch Back this year?

From Dustin on Thu, Apr 23, 2009 at 00:31:52 from 209.33.192.10

Kory- I hope it is just something in the air. I'm not going to be doing Wasatch Back this year, I'm taking the family to Maui starting that weekend.

From wheakory on Thu, Apr 23, 2009 at 00:34:16 from 24.116.159.75

What kind of airfare rates are you getting to Maui. I trying to figure out where to take my wife too on our 15 year anniversary on June 3, but I don't have a fortune to spend. Any good vacation suggestions.

From Dustin on Thu, Apr 23, 2009 at 09:50:38 from 204.113.48.69

Kory- We are getting discounted airfare tickets, because my sister in-law works for Skywest, and we're staying with my in-laws at their timeshare. If I didn't have the connections I don't think I would be going to Hawaii.

Not sure what kind of activities you and your wife enjoy doing, but Las Vegas always has good deals especially in the summer. She might also enjoy Southern California?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Feeling a little better tonight, waited until it cooled off a little to get my run in.  I really didn't feel like running, after being sick for most of the day but did manage to get out.  Actually did the Hurricane Half 5K course twice.

The first time I drove my truck over to the high school, then ran the course backwards heading back to La Verkin.  Just took it easy time was 23:30.  Then I did 1.5 miles easy waiting for Sunny to get ready to run.

Then I paced Sunny as we ran the course back to the high school.  She did pretty good ran 29:12. She had a big day a total of 6 miles. 

Speedstar Miles: 7.50
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Ran with the club tonight. Enjoyed running the first few miles of the run with Clyde and discussing the issue of prize money, or the lack of it (it almost brought me to tears)  Anyway, after about 3 miles Jeff and I cut the run short.  I was really struggling with my cough and wasn't feeling too good.  I was just happy to get in the miles I did this afternoon.

Blue Stratus Miles: 7.00
Weight: 150.00
Comments
From wildbull on Fri, Apr 24, 2009 at 02:42:59 from 75.169.121.110

Nice to run with you Dustin. Take some allergy Pills. I got fried today! I felt like a baked potato!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Another very difficult night of sleeping. I've been taking all kinds of medicine, but nothing seems to be helping this cough. Anyway, hope to run a few easy miles tonight, then do a longer run tomorrow with the guys. The week started off great and I thought maybe I would hit 70 miles, this week, but it is looking more like I'll be around 60, which I guess is ok. I've been more consistent this year as compared to last year at this same time.

Well, I came home and slept for a few hours, still not feeling very good.  Really strange the muscles in my legs have been cramping up, even when I'm just laying down.

I did go out and run 5.5 miles tonight, but I'm not sure about doing the long run tomorrow with the guys.  I guess I'll see how the night goes.

Glycerin Miles: 5.50
Weight: 149.00
Comments
From Mike Warren on Fri, Apr 24, 2009 at 10:09:48 from 74.211.7.227

Dustin, hope that stinkin bug goes away! I wish I was running with you guys on Sat, but headed to the Jazz game. Actually excited to go now with the victory last night. Good luck on Sat, have a great run!

From superfly on Fri, Apr 24, 2009 at 10:16:08 from 209.33.210.52

60 is still good Dustin. Just get feeling better. However it's hard to feel good when your taking any meds. It's kind of a fine line.

From wildbull on Fri, Apr 24, 2009 at 12:43:25 from 75.169.121.110

You were the same last year at this time! It has to be allergies. I am feeling very wimpy this week. Only 60 miles. but that is ok. Next week i will bring on 70.

From JamesH on Fri, Apr 24, 2009 at 18:02:01 from 209.33.246.2

Maybe you should check that "Medicine" bottle. I dont think Coors helps with coughs.

From Dustin on Fri, Apr 24, 2009 at 18:32:36 from 209.33.192.10

Not even in small doses James?

From TylerS on Sat, Apr 25, 2009 at 17:23:34 from 66.119.143.249

Hope you get feeling better. I was hoping to try and hang with you next saturday. I know that there are a lot of people with allergies right now. Get better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Busy morning and still not feeling good only did 2 miles.

Did 8 miles in Salt Lake.

This week started out good, but I was sick toward the end of the week, and didn't get in a long run or as many miles as I wanted to. 

Blue Stratus Miles: 2.00Yellow Speedstar Miles: 8.00
Weight: 148.00
Comments
From TylerS on Mon, Apr 27, 2009 at 13:47:33 from 66.29.160.130

You have been sick, you are not running and losing weight! Hope you get feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

3 miles alone, 3 miles pushing Jarren in the stroller with Sunny.  I felt terrible both times. Hope to start feeling better soon.

Glycerin Miles: 6.00
Weight: 152.00
Comments
From wildbull on Tue, Apr 28, 2009 at 09:49:20 from 168.179.180.160

I hope you do to. What a drag not feeling well. I took off the entire day. Life got in the way. Plus a long lost girl found me on face book! She said " i fianly found you! I have been looking for you forever! Hmm I had a big crush on her in high school.

From TylerS on Tue, Apr 28, 2009 at 18:25:55 from 66.29.160.130

Man I hope you get feeling by Saturday. I hope that you don't have the swine flu? jk Good luck Dustin!

From Mike Warren on Tue, Apr 28, 2009 at 20:53:31 from 74.211.7.227

Dustin, our Jazz let us down Bro! Hope that sick garbage leaves you soon. You going to hammer down one maybe two more long runs before Ogden?

From Dustin on Tue, Apr 28, 2009 at 23:07:26 from 209.33.192.10

I'm doing the Hurricane Half Saturday, but hope to add one some more miles. I've also thought about doing another long run next week, even though it would be one week before the Marathon. What are your plans?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.004.000.000.009.00

Still only feeling about 85%, but attempted a tempo run tonight.  I did 3 easy miles up the La Verkin Twist, if you can call running uphill easy.  Once on top I started a 4 mile tempo run back down into a strong headwind. (hope we don't have one Saturday).

1- 6:06 a little uphill, but mostly downhill

2- 5:43 fast downhill, but not pushing it too hard

3- 5:48 more downhill, once again just trying to relax, in between coughing my head off

4- 6:13 flat mile through La Verkin

23:51

Easy 2 miles cool down.  Good workout but I'm still feeling sick, maybe I have the swine flu.

Yellow Speedstar Miles: 9.00
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.005.0010.00

Basketball for 80 minutes this morning.  Legs felt tired tonight, only did 5 miles easy up to the baseball field and back. Cough was a little better today, but still feeling a little sick.

Blue Stratus Miles: 5.00
Weight: 149.00
Comments
From TylerS on Wed, Apr 29, 2009 at 12:25:43 from 66.119.143.249

I love the new pic? I hope you are better by Saturday!

From JamesH on Wed, Apr 29, 2009 at 14:38:34 from 209.33.246.2

Nice pic!! Get better before Saturday and talk to someone about the wind we've had lately. What the heck?

From Wildbull on Wed, Apr 29, 2009 at 17:16:58 from 168.179.180.160

nice tempo miles. and you almost lost a lung in the process!

From Mike Warren on Wed, Apr 29, 2009 at 19:53:38 from 207.50.149.221

Thats the BIG BUDDA! Your only 1/2 that size, LOL. B-Ball, sounds fun. I am guessing you could walk on with the Jazz. I hear they are taking anyone who can spell Basketball.

From Dustin on Wed, Apr 29, 2009 at 23:23:29 from 209.33.192.10

Mike, after watching them the other night, I know I could turn the ball over just as good as any of them on the team.

From wheakory on Thu, Apr 30, 2009 at 16:56:25 from 134.50.89.33

Nice run. It's hard to even accomplish when you don't feel good and the body doesn't cooperate. I like the new pic, but you don't even come close to a pot belly.

I say if we can't enjoy food then it takes away some fun in life.

From wildbull on Thu, Apr 30, 2009 at 17:05:43 from 168.179.180.210

i should post his pot belly. you would freak! He would be on the cover of runners world! running while Pregnant!

From Dustin on Thu, Apr 30, 2009 at 20:58:58 from 209.33.192.10

Kory- You haven't seen me with my shirt off. It takes a lot to scare the wildbull, but the Little Buddha is one thing he does fear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Good run with Nate, Jeff, and Kyle tonight down through Washington back to the store past the fire station.

Glycerin Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Basketball this morning.

Just got signed up for the St. George Marathon. Still thinking about possibly doing the Utah Grand Slam. I guess I'll see how Ogden goes. I've been more consistent this year, but still haven't hit enough longer runs. I really don't know what to expect at Ogden, but think I'm in good enough shape to at least break 3:00

Ran 6 miles tonight.  Went 3 miles out toward Toquerville, first mile downhill, then 1 mile climb, then 1 mile flat.  Ran out in 24:30 back in 24:30, just focused on keeping it easy.  I had some hip pain during the run along with the cough still.  I hope those two things aren't too bad tomorrow for the Hurricane Half Race.  I'm really hoping to just run faster than I did two years ago 1:19:55.

Blue Stratus Miles: 6.00
Weight: 147.00
Race: Hurricane Half Marathon (12.92 Miles) 01:21:50, Place overall: 6, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.0013.000.000.000.0018.00

Well, today was the Hurricane Half. I knew going in that I would run better than last year, since I was still coming off a calf injury, however I was still concerned since I have been sick the last few weeks.

Did a two mile warm-up

1-5:59 Trying to stay relaxed running with Tyler. Dave Smith, a guy from Vegas, a guy from Provo, Mike Schramm, and Decker all started out ahead of me.

2-5:55 Catch the Provo guy and Decker

3-5:57 Picked up the pace a little on Tyler

4-6:10 Feeling pretty good

5-6:14 a couple of rollers through Virgin

6-6:29 took half of a chocolate Cliffshot then got the other half all over my hand, which then bugged me for the next 1.5 miles

7-6:36 By the top of the hill I was able to catch Mike Schramm and went by him feeling pretty good, I was now in 3rd place and really not too far from the leaders. Dave Smith was leading by about 30 second, the next guy had about 20 second on me

8-6:01 Start of the downhill and still feeling like the legs had a lot left in them

9-5:33 Doing good

10-5:47 another good mile

11-6:34 Coming through La Verkin I was feeling ok, still in 3rd place, but once I turned back onto the highway I started losing it mentally probably more than anything, but the legs and hip were cramping up a bit

12-7:52 I got to the aid station and just stopped took a Gatorade, drank the whole thing, and then a water which I dumped over my head. While stopped Mike and Nate passed me. I waited for Tyler and then took off with him, we ran together for a bit and then I encouraged him to continue pushing it.

13- 6:53 Just an easy mile to the finish

.25- 1:41

1:21:50 (6:20 average) 6th overall, 3rd age division

Did 3 miles with Bill and Cody back to La Verkin, to put me at 60 for the week.

So overall, just an average race. I was really feeling pretty good with everything until mile 12. Anyway, I'm not going to get too down, however I am a little concerned if I'm ready for a full marathon in two weeks in Ogden. I think for the Ogden the plan will be to just take it nice and easy the first half, enjoy it and then see what the second half brings.

 2009
2008
2007
 2006

 1

 5:59 6:016:09
5:29
 2 5:55 5:47 5:59 5:37
 3 5:57 5:59 6:11 6:18
 4 6:10 6:23 6:146:30
 5 6:13 6:23 6:16 6:19
 6 6:29 6:42 6:21 6:26
 7 6:36 7:08 6:30 6:41
 8 6:01 6:42 6:04 6:18
 9 5:33 5:44 5:29 5:07
 10 5:47 6:22 5:43 6:14
 11 6:34 7:07 6:18 5:59
 12 7:52 7:56 6:35 6:47
 13 6:53 7:04 6:00 6:58
 .1 1:41   
 Final Time
 1:21:49 1:25:35 1:19:55 1:20:49

 
I thought it would be interesting to just put my splits in here over the last four years running this course.  I really wish they would spend a little time and get the course measured and marked better.  The last 3 years I've ran with my Garmin and feel like it has been more accurate than where they are putting out the mile markers.  It seems like the start line has changed a few times, and the first two miles are always off.

 


Speedstar Miles: 18.00
Weight: 145.00
Comments
From Mike Warren on Sat, May 02, 2009 at 13:02:18 from 74.211.7.227

Great Job, darn hip! like you said in your text, 4 min faster than last year and you even stopped for a while. Thats typical Dustin, LOL!

From Teena on Sat, May 02, 2009 at 13:03:46 from 67.177.20.13

Nice race Dustin!

Was the guy from Vegas named Jeff by chance?

Congrats on such a high finish.

From Nate Bundy on Sat, May 02, 2009 at 13:03:49 from 74.211.29.3

Good Race Dustin. Wierd stuff at the end. I was having trouble staying focused as well. Good Luck at Ogden.

From JamesH on Sat, May 02, 2009 at 13:19:19 from 75.169.137.248

Good job Buddha.

From Burt on Sat, May 02, 2009 at 13:50:25 from 98.167.151.26

Good job Dustin. Sounds like there were a few unwanted hills in there, too.

From dave holt on Sat, May 02, 2009 at 14:35:46 from 75.169.73.61

Like always, I am glad I didn't run that one! Good job Dustin.

From Vis on Sat, May 02, 2009 at 15:13:12 from 208.88.9.50

Great job. What was with that highway? I was about ready to tank it at that last aid station. Way to be in the medals every race.

From superfly on Sat, May 02, 2009 at 15:18:13 from 209.33.210.52

Keep up the good work Dust. Good job!

From wildbull on Sat, May 02, 2009 at 17:20:02 from 75.169.130.35

Nice job Dustin. If they would of just made the race 12 miles think of it... You will do great at ogden. You have had some long runs in already.

From The Beast on Sat, May 02, 2009 at 19:50:25 from 74.211.17.81

Great race Dustin!

From JeffG on Sun, May 03, 2009 at 00:35:58 from 64.255.92.146

Man you guys are fast! Nice Job.

From Steve P on Sun, May 03, 2009 at 02:32:32 from 66.60.123.236

Nice race, Dustin. Sounds like it was a challenging course. Good job getting the weight down to your goal of 145, too. Hopefully you'll be able to get in one or two more long runs before Ogden so you'll feel more ready.

From TylerS on Sun, May 03, 2009 at 10:10:54 from 66.119.143.249

Great job today Dustin. I was really hoping that you could stay strong until the end. I was so surprised to see you standing at mile 12. I was glad to finally see you again, but I didn't want to see you stop. You will do great at Ogden. Keep up the hard work and things will continue to click for you. I picked up you stuff from Steve. I am glad that I could help you guys! Good to meet your wife today as well! See you in 2 weeks!

From ryan on Mon, May 04, 2009 at 21:09:44 from 71.213.56.160

nice race Dustin. You are right, i would of had a chance at winning but i figure that is why they have races. I think that the hurricane half course is fun to run but i always seem to have a mental letdown after the big down hill. That cost me the win in 2008. Good luck with your upcoming marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

3 easy miles this morning. I just posted a table on my Hurricane Half Race Report with my splits for the Hurricane Half over the last four years. It seems this race always has the mile markers off.

Easy 3.5 miles tonight, legs still a little sore from the race Saturday.

Nimbus Miles: 3.00Stratus Miles: 3.50
Weight: 150.00
Comments
From Steve P on Mon, May 04, 2009 at 18:07:04 from 155.100.160.249

Looks like Budda came back over the weekend, according to your weight. :)

From The Beast on Mon, May 04, 2009 at 19:47:49 from 74.211.17.81

I'm running the 800 and maybe the mile at region.

From Dustin on Mon, May 04, 2009 at 22:22:02 from 209.33.192.10

Yeah, Steve had too much junk food on Saturday.

From Little Bad Legs on Tue, May 05, 2009 at 00:31:09 from 68.186.96.165

Great job on Saturday. I'm sure you'll do great in Ogden.

From superfly on Tue, May 05, 2009 at 12:17:51 from 209.33.210.52

Ogden is just around the corner and your going to do great.

From Dustin on Tue, May 05, 2009 at 13:10:17 from 204.113.48.69

I'm actually feeling pretty good, even though I didn't finish Hurricane Half as strong as I should of. My training has been ok. In fact right at about the same mileage I had going into St. George when I compare this 18 week cycle with the 18 week cycle last fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Starting to think more about the Ogden Marathon.  My 18 week build up has been about the same as my 18 weeks last year leading up to St. George.  Overall mileage has been similar, I think some of my workouts have been a little better this spring, but the longer runs have not been as good.  Ogden will be my 6th marathon, so I've still got lots to learn about racing a marathon and training for one.  The main reason I wanted to do Ogden was to try a different marathon and one in the spring, which would help me build a good base of miles heading into the summer.  I am going to have a very busy summer, but I would really like to train harder for St. George this fall.

Looking back here are my different marathons

1st- St. George 2004- 3:07:30  Didn't really train for this marathon, longest training run was 13 miles, and I basically just ran for the experience.  Ran with the clif bar pacers the first 22 miles.

2nd- Boston 2006- 3:06:45  4 months of training and coming off ankle surgery.  This was more about having a good time and experience.  This is when I was just getting into running again and had joined the St. George Running Club

3rd- St. George 2006- 2:46:11 Big Breakthrough Race, this was after a good summer of training.

4th- St. George 2007- 2:44:59 A good race and my PR, but struggled with hip pain for much of the race.

5th- St. George 2008- 3:07:27 This is the one nobody wants to remember, cold, wind, rain, cramping, walking, and a big BUMMER race.

So I guess looking back on these marathons, I would expect to be anywhere between 2:40 to 3:10 come next Saturday.  Hopefully, closer to 2:40 than 3:10.

Easy 4.5 miles, it is back to being busy.  I just got called to be in the young men's again.  This time I'll be working with the 16 and 17 year olds.

Red Cumulus Miles: 4.50
Weight: 147.00
Comments
From Mike Warren on Tue, May 05, 2009 at 16:03:46 from 207.50.149.221

Pretty amazing times considering your training. I agree with you on the reason for running Ogden, Thats my thoughts, especially since I will only have 6 weeks of running under my belt since coming back from injury. I am going to make sure, if nothing else, I have a blast.

From Steve P on Tue, May 05, 2009 at 17:29:51 from 66.60.123.236

I'm predicting a PR of 2:39:59.

From Vis on Tue, May 05, 2009 at 23:18:56 from 64.255.93.37

I really liked the post. It's cool to see what a great runner has accomplished in marathons. Although the times are very impressive, I think the fact that walking happens every once in a great while is even more helpful to someone continuing to improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Last Sunday, I got called to be over the Venturing Program, so now I'll be working with the Priest Quorum on Tuesday Nights. This should be a fun calling, but will keep me busy, just like when I was scoutmaster. Sunny got called to be the 2nd counselor in the Primary, so she'll be pretty busy also. Just hope to be able to fit it all in this summer.

1. 1 Utah Geography class a full week up in Salt Lake

2. 5 Computer Classes

3. Week long trip to Maui!

4. Week long trip to Colorado!

5. 4 day trip to California!

6. Driver's Education- got to pay for all the vacations rigth?

7. Train for a sub 2:40 marathon at St. George.

Easy 5 miles tonight, did 2 with Jarren in the stroller then 3 easy miles on the La Verkin 5K loop.  Right hip was bothering me again, not good.

Yellow Speedstar Miles: 5.00
Weight: 145.00
Comments
From TylerS on Wed, May 06, 2009 at 14:06:21 from 66.29.160.130

Sounds like we will be hitting the same mileage in a week! If any! You will make it work, you don't need a lot of miles to hit that time. you have a lot of running experience.

From wheakory on Wed, May 06, 2009 at 14:44:32 from 134.50.223.250

I wish I could afford all those vacations.

You are busy. But I know you can run a 2:40 in St. George. You were close two years ago.

From superfly on Wed, May 06, 2009 at 15:00:55 from 209.33.210.52

I just got released from the young mens presidency. Now what is the question of the day...

Looks like a full summer remember to floss with all that going on.

From corkycox on Wed, May 06, 2009 at 15:39:31 from 208.65.3.72

Thanks for the comment. I actually talked to Steve a couple of weeks ago about coming to the runs. I'm gonna wait a little bit til my training is farther along and then I'll probably try to come to some of those training runs with you guys. Soon enough I'll become a regular though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.002.000.000.007.00

It is my son Jansen's birthday today, so I got up early to do my workout, probably will not be at running club tonight. Anyway I did 3 easy miles up to the substation in Hurricane, then did a 2 mile tempo run, then 2 miles easy cool-down.

Tempo Overall  11:39 (5:49 average)

1-5:50 a little headwind

2-5:47 big time crosswind, running over the bridge

A few weeks ago I ran 5:34, 5:30 but was pushing the pace a lot harder and with no wind.  This morning I just felt pretty comfortable, which I guess is a good sign.  Another good sign is the weight is continuing to drop.  I think once summer rolls around and I increase the miles, the Little Buddha should drop down below 140.


Speedstar Miles: 7.00
Weight: 145.00
Comments
From Burt on Thu, May 07, 2009 at 12:17:45 from 68.76.197.194

Happy birthday to Jansen. Nice tempo run.

From wheakory on Thu, May 07, 2009 at 13:10:18 from 24.116.159.75

Nice Tempo and Happy Birthday to Jansen. Your speed is continuing to improve that's great.

I'm buying new wheels for my truck please cast your vote on my blog which wheels you like best. I'd appreciate it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Felt pretty good tonight, only a little hip pain did 8 miles easy over to Hurricane and around then back home average was 7:45 pace.

Blue Stratus Miles: 8.00
Weight: 146.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 easy miles this morning with Mike, Bill, Clyde, and James.  We met at Brentwood and ran out to Sand Hollow, Clyde extended around the lake, but the rest of us cut over the dam and then came back on the road.  The place was very busy with the tri going on.  The run felt pretty good and little hip pain at the end.

Glycerin Miles: 9.00
Weight: 146.00
Comments
From Mike Warren on Sat, May 09, 2009 at 15:22:56 from 74.211.7.227

Dustin, thanks for the run. Always awesome to run with you. So, I really think your lookin pretty good for Ogden. Either way, should be a fun trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy 3 miles tonight, the weight bounced back up over the weekend, hopefully it will drop again mid-week in time for the marathon.  Either way I'm feeling pretty good, the plan is to just keep it easy this week and make sure the legs feel good for Saturday.  I'm thinking I don't want to go out any faster than 1:25 for the first half.  My training has been decent, but I don't want to die the second half, I would like to be able to hit some good miles coming down the canyon, I guess we'll just see what happens.

Blue Cumulus Miles: 3.00
Weight: 151.00
Comments
From Cheston on Wed, May 13, 2009 at 13:03:57 from 66.82.9.56

Thanks Dustin, I'll work the contacts you gave me. I'm probably out of luck. Maybe I'll just have to move to Washington county so I don't have to go through this. 4 more times and I'm in every year.

I'll see if I have any luck, if not I'll look into the Top of Utah, Las Vegas and possibly some others.

Thanks again man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.000.006.00

Busy night, got home late from Young Men's, then decided to do one last hard workout to wake up the legs for Ogden.  I did 3 miles easy up to the substation then did my 2 mile tempo run back to La Verkin then 1 easy mile cool-down.  This is the 4th time I've done this workout and also the fastest. 

1st mile- 5:21 and at times down around 4:45 pace

2nd mile- 5:31 also dropped the pace below 5 min a few times

Everything felt really good tonight, so I just decided to push it a little harder, now the rest of the week will be very, very easy.

March 30- 5:50, 5:53

April 13- 5:30, 5:34 

May 7- 5:50, 5:47

May 12- 5:21, 5:31 

Speedstar Miles: 6.00
Weight: 148.00
Comments
From Steve P on Wed, May 13, 2009 at 00:39:50 from 66.60.123.236

Nice workout. Looks like you're peaking at the right time. Enjoy your week of tapering.

From Vis on Wed, May 13, 2009 at 09:53:11 from 204.113.55.59

Great times. So do you use tempo runs as your speed work?

From Dustin on Wed, May 13, 2009 at 10:04:24 from 204.113.48.69

Usually try to do two good workouts a week, one a tempo run the other some type of interval or track repeat 1000's or 1600's. I'm still working on trying to be more consistent, also whenever there is a race that week I usually only limit the speed work to once a week and usually early in the week. I just used the word usually like 3 time, I guess 4 now. I usually don't use that word as much.

From Mike Warren on Wed, May 13, 2009 at 12:03:59 from 207.50.149.221

I may be able to ride a bike that fast. That should of woke em up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles easy with Sunny, ran almost to the bridge and back.  I'm getting excited for the marathon.  I feel like I'm ready, just want it to be a better experience than my last marathon.  I don't think it could be much worse than freezing rain and wind for 26 miles.  My plan is to try to be conservative the first half and then try to run even or negative split the second half.  Hopefully, I can meet up with some people and work together.

Speedstar Miles: 3.00
Weight: 147.00
Comments
From Bill Mandler on Thu, May 14, 2009 at 10:20:47 from 24.119.13.42

Hopefully we can work together on Saturday. We were only 30 seconds apart in St. George and I would like to do the first 1/2 in 1:25 or so. Have a safe trip to Ogden...

From jtshad on Thu, May 14, 2009 at 10:23:26 from 204.134.132.225

Travel safely up north and good luck at the race.

From Jon on Thu, May 14, 2009 at 10:28:10 from 138.64.2.76

Good luck. Your plan to go out conservative is smart- I did that and pulled a 6 min negative split last year. You can really rock from mile 18 on.

From RivertonPaul on Thu, May 14, 2009 at 10:36:01 from 67.42.27.114

I'll be following behind the two of you. Hopefully not too far behind.

From Dustin on Thu, May 14, 2009 at 12:18:49 from 204.113.48.69

Jon-Yeah I read your race report, looked like it worked great for you.

Bill- You've been putting in a lot of miles, so it should be a great day for you. I just don't want to relive St. George I was on 2:40 pace for the first 10 miles, then the wheels fell off bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy 4 mile loop around La Verkin.  Ran down through Overlook Subdivision, also extended over past Daybreak Subdivision then back on Main, good loop.  I missed the club run, but knew I only wanted to go 4 miles and take it easy.  I'm ready for the road trip tomorrow and the marathon.  It will actually be nice to drive 4 hours and be somewhere besides St. George still.  This past month I have logged over 53 hours of driver's education, and put almost 2000 miles on the driver's education car, this has been on top of my regular teaching day and trying to get ready for this marathon.  All I know is come next Friday I'll be more than ready for summer break.

Glycerin Miles: 4.00
Weight: 147.00
Comments
From superfly on Fri, May 15, 2009 at 11:15:07 from 209.33.210.52

Thanks Dustin.

I'm pumped for all you guys! Good luck tomorrow. Hope all goes well and that you have a safe trip.

From Steve P on Fri, May 15, 2009 at 13:21:10 from 155.100.236.28

Best wishes on the race! Your game plan sounds good. Hope you can reach your goal.

From cody on Fri, May 15, 2009 at 13:33:14 from 69.9.58.17

Good Luck Dustin! Tear it up...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, drove up to Ogden with the Wildbull and got ready for the marathon

Weight: 0.00
Race: Ogden Marathon (26.2 Miles) 02:53:56, Place overall: 13, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

Well, the Ogden Marathon was a pretty good experience for me overall. When I signed up for Ogden the main goal was just to get my year started off with some good training. For the most part my weekly mileage was decent and should help me be able to transition into a good summer of training. I knew going into Ogden that I wasn't in good enough shape for a PR, but I figured I could be in the 2:50 to 2:55 range, which turned out to be correct. For me I really have had to find a balance between training, work, family and church time this spring. I've been working lots of extra hours trying to raise as much money as I can so our family can do some fun things this summer. Anyway on to the race.

The goal was to go out no faster than 1:25 for the half, and then hope to pick it up on the downhill miles later in the race.

Got up to the start and sat around the fire for an hour. I really wish they would start this race at 6 or 6:30.

1-6:29 Holding back

2-6:28 Still holding back, Wildbull is running with me

3-6:27 Feeling good and running with James

4-6:18

5-6:25

6-6:30

7-6:27

8-6:24 Start running with a guy I think his name was Dave, he just bought a second home in Ivins. James picks up the pace a little on me, which was fine. I knew he was going to have a great race, he has been training really good so I was excited for him.

9-6:17

10-6:32

11-6:59 Had a bathroom break here cost me about 40 seconds

12-6:14 Passed Bill Cobler and Bill Mandler here I think

13-6:29

Half 1:25:04 right on pace

14-6:26

15-6:51 this is the mile with the hill, but I did ok on it.

16-6:22

17-6:30

18-6:39 Think to myself ok I'm ready to really pick it up, however the legs just weren't responding

19-6:19 Body was actually feeling pretty good at this point.

20-6:27 (2:09:42) Still on sub 2:50 pace, so feeling pretty good about that

21-6:31 Not hitting the fast miles like I was hoping to

22-6:36 I think I met up with Sasha here at the aid station. He made sure I got some power aid and dumped me with water

23-6:33 (2:29:23) Still working on that sub 2:50 pace, but I really starting to heat up

24-7:19 least favorite part of the course the bike path weaving in and out of half marathoners

25-7:49 Worst mile, but didn't lose it completely mentally which was good

26-7:18 Felt like I was trying to pick it up, but nothing was happening

.3 on my Garmin 2:06

I kept looking at my watch and figured I could probably pull off a sub 2:54 if I pushed hard to the finish.

I was very surprised when the announcer said I was 11th overall, I had no idea what place I was in, especially running the first half behind so many people. It turns out I was actually 13th overall, which is still fine.

I guess the most disappointing thing about my race aside from the last three miles, was the fact I placed 4th in my age group and awards only went 3 deep. When I ran St. George in 2006 division awards went 10 deep and I finished 11th in my age group. In 2007 in St. George they changed awards to like 8 deep and I finished 9th, so I guess I should have known that would be my luck today.

Anyway overall a good experience. Bill ran great on a bad foot. James had a great new PR as did Scott. Mike also ran very good for only training for a few weeks. I'm glad I did the marathon, but now I'm ready to mainly focus on training until St. George. I plan on doing some more shorter races between now and then to try to increase my speed.

Yellow Speedstar Miles: 26.00
Weight: 148.00
Comments
From ryan on Sat, May 16, 2009 at 23:06:59 from 71.213.56.160

nice race. you should have a great summer and do great at SGM. Just stay healthy.

From Little Bad Legs on Sat, May 16, 2009 at 23:17:03 from 68.186.96.165

Nice race. You do great for having so much on your plate outside of running. Keep it up for a great SGM.

From Vis on Sat, May 16, 2009 at 23:26:26 from 97.117.13.7

Sounds like a great race for you. Your pace is awesome. STG should be fantastic for you.

From JamesH on Sat, May 16, 2009 at 23:40:32 from 76.27.56.184

You did good today Dustin. Those last few miles ate my lunch too. Glad you guys made it home in one piece. Good run.

From Amber on Sat, May 16, 2009 at 23:53:30 from 64.255.88.143

Wow! Great job on your race, that's awesome! Southern UT runners are the best:)

From TylerS on Sat, May 16, 2009 at 23:57:46 from 66.119.143.249

Great job Dustin! I knew that you would run well today! I have to try and jungle the same things that you are trying to do as well. Kellie got a kick out of you and Bill, she wants to go out to dinner next time we are down. We are leaving on Wed, and we will be staying until Monday. So maybe I can come out for the Thursday run? If you guys feel like running.! Good job again!

From superfly on Sat, May 16, 2009 at 23:58:27 from 209.33.210.52

Good job Dustin. Way to battle out there today. You seem to always be left one out on the awards side... That seems to be my luck half the time.

From Dustin on Sun, May 17, 2009 at 00:07:01 from 209.33.192.10

Clyde- Yeah, I guess I might have to hit DI and find some recycled trophies to put on my shelf. Actually as you know it is not about the hardware. I really had a fun time out there today if running that far can be considered fun? Great course and beautiful surroundings. I'm just glad I got a spring marathon in this year.

Tyler- I should be there Thursday night for a run. We are probably heading to Colorado now on Friday to see my family. Dinner would be fun, it is kind of crazy when our running group gets together, especially when we break out the newlywed game.

From TylerS on Sun, May 17, 2009 at 00:14:27 from 66.119.143.249

Newlywed game sounds fun! I will talk to Kellie and see if I can sneak away for a couple of hours. We have a busy agenda while we are down for the long weekend? But I will see if I can work it in!

From wheakory on Sun, May 17, 2009 at 00:21:52 from 134.50.223.250

Great Job Dustin. You turned in a good performance for trying to balance life out and trying to train. Your an awesome guy and a great family man. I hope you PR whatever marathon it is this year. You have so much talent and it showed today.

I didn't get in to St. George so I won't see you this year unfortunately.

From cody on Sun, May 17, 2009 at 00:45:24 from 67.161.250.22

Well done Dustin. You ran a great time on that course considering the limited time you have for training. Very smart pacing. That last 5K is rough!

From dave holt on Sun, May 17, 2009 at 01:54:40 from 75.169.73.61

Proud of you for hitting your goals Dustin - good work!

From Mike Warren on Sun, May 17, 2009 at 09:12:24 from 74.211.10.123

Dustin, pretty impressive run on your weekly miles. You always impress me with your ability. The awards thing took forever. It was a blessing you hit the forth spot, lol. Rest up and lets get back after it. I am really looking forward to running and training with you this summer.

From Bill Mandler on Sun, May 17, 2009 at 09:13:18 from 24.119.13.42

Great Job on your race. You sure looked strong when you passed me before the half!!!

From paul on Sun, May 17, 2009 at 14:31:09 from 75.162.203.171

Great job Dustin.

From Adam RW on Sun, May 17, 2009 at 14:59:42 from 155.101.241.125

Nice work. Always great to PR. Good luck this fall.

From Steve P on Sun, May 17, 2009 at 16:02:46 from 66.60.123.236

Nice job, Dustin! Fun to read your race report. Looks like you'll have a busy but hopefully fun summer and that you have a great head start on marathon training for the summer. Sounds like you decided for sure not to do the Grand Slam...20 weeks to go until St. George.

From Jon on Sun, May 17, 2009 at 16:12:17 from 75.169.140.132

Nice job, Dustin. And don't worry- you'll get that age award eventually. Maybe you should just aim for top 3 at SGM, and skip the age awards all together!

From mattrow on Sun, May 17, 2009 at 21:32:58 from 71.195.202.89

Nice race. Tell Luke high for me. I've tried to get him to run, but I think that is a lost cause.

From JeffG on Sun, May 17, 2009 at 22:25:31 from 64.255.92.146

Nice race Dustin. I had a chat with your father in law the other day up in pv. He was kicked back in the shade whittling away.

From Barry on Mon, May 18, 2009 at 07:40:54 from 75.174.1.135

Great job on your race!

From jtshad on Mon, May 18, 2009 at 10:23:54 from 204.134.132.225

Solid run Dustin, you did indeed start the year off with a bang! Great work.

From RivertonPaul on Mon, May 18, 2009 at 12:06:01 from 67.42.27.114

Very nice run. Glad to meet you. You looked very good to me (when you were still within sight.)

From Burt on Mon, May 18, 2009 at 20:35:08 from 68.76.197.194

Great job Dustin. Bummer about the awards, but I like your attitude.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, just letting the legs heal up a bit.  Actually not feeling too sore, which is a good thing.  I walked a mile last night which helped.

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

Legs feeling pretty good today, but will still probably not get a run in. I'm busy with Driver's Education tonight and then going to the temple with the Young Men. Hope to start back up easy tomorrow and then run with the club on Thursday night. What time are we meeting now? Friday, I'm heading to Colorado for the weekend.

Actually, ended up having time for an easy 3 mile run, if running in 100 degree weather is easy (I had to show off the Little Buddha today)I just did the La Verkin 5K loop. This is a good sign, after St. George this last year, I took a full week off, then only run like 13 miles the following week.  Here we are only 3 days removed from the marathon and I'm feeling pretty good, still some soreness.  I'm planning on playing some basketball in the morning, it has been almost 3 weeks since I've played. 

Glycerin Miles: 3.00
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Played basketball for an hour and 20 minutes this morning, good workout this morning 4 on 4 full court.  Might run a few easy miles tonight.

Weight: 146.00
Comments
From TylerS on Wed, May 20, 2009 at 10:38:17 from 66.29.160.130

Looks like you are "bouncing" back real nicely! I hope that your legs can continue to "rebound" from the marathon! Ok, so that was kind of dumb! Good job today!

From Dustin on Wed, May 20, 2009 at 12:38:17 from 204.113.48.69

I like the basketball terms. You guys coming down today? We're heading to Colorado on Friday.

From TylerS on Wed, May 20, 2009 at 12:42:08 from 66.29.160.130

Yes we will be heading down tonight. I will text you tomorrow and let you know if I will make it to the group run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran 4 slow easy miles with Bill and Brandon from the store down past the dog pound and back.  My left foot was hurting pretty bad, strange pain on the side of the foot, I've never experienced pain in that area before?

Glycerin Miles: 4.00
Weight: 146.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Played basketball this morning foot still a little sore as well as the quads.  Zazoosh posted the Ogden Pictures yesterday, I look pretty fat in each picture.  I think the Little Buddha might need a bigger race singlet.

Weight: 146.00
Comments
From JamesH on Fri, May 22, 2009 at 13:17:36 from 209.33.246.2

Thats better than my picts. I look like Im skipping in every one.

From Steve P on Fri, May 22, 2009 at 17:37:49 from 155.100.160.249

Dustin,

Do you normally wear racing flats in marathons? I wonder if maybe that might have caused the soreness in your foot?

-Steve

From Mike Warren on Sat, May 23, 2009 at 20:21:42 from 208.117.124.133

Could be worse Dustin, you could be my size. Hey, how is that foot treating you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran 4 miles tonight over to Hurricane Cemetery and back.  We got back this evening from Colorado, nice trip but I didn't get any running in, it rained much of the time we were out there.  I guess I kind of used this weekend to rest up and didn't worry about running.  I ate a bunch of junk food and ended up gaining about 5 pounds, but I should be able to work that off pretty quick.  I plan on taking this week pretty easy and then next week I'll start my 18 week training schedule for the St. George Marathon.

Blue Stratus Miles: 4.00
Weight: 154.00
Comments
From wildbull on Wed, May 27, 2009 at 10:24:21 from 168.179.180.160

Me too. just sun suds and good looking woman!

From Steve P on Wed, May 27, 2009 at 11:19:55 from 155.100.160.249

Welcome back! Nice to have a rest. When you get a chance, will you please send me your marathon training plan?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

Basketball this morning. Easy 3 miles tonight, didn't feel very good.  My legs were feeling pretty sore.  Legs and feet have been bothering me still even though the marathon was like 10 days ago.

Blue Stratus Miles: 3.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles in 90 degree weather this a good way to lose some weight.  Ran out to my school and back.  Legs felt better once I got going, still feeling heavy though.  I'm still having some issues with my left foot, the pain is mainly on the outside.  The run today was pretty good average was 7:55.  I've liked my Glycerin shoes so far and I've been thinking about getting a pair of Brooks Defyance

Glycerin Miles: 7.00
Weight: 147.00
Comments
From JamesH on Thu, May 28, 2009 at 15:46:59 from 75.169.137.64

The Defyance are good but I love the Summon. Try those out.

From Vis on Thu, May 28, 2009 at 17:50:12 from 64.255.93.37

Brooks look so chunky but feel so great. I'll definitely try another pair in the future. Nice heat miles btw.

From superfly on Thu, May 28, 2009 at 23:40:07 from 209.33.210.52

I got a pair of defyance last week because there was no asics. But these defyance actually feel really good so far. Not as heavy as the glycerin but still feel as nice and soft with a good roll to them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, slept in then went and drove for a few hours, went to the movie, then took Jansen on the father and son's campout.

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

7 miles out on 600 North Trail, saw a desert tortoise on the wrong side of the little fence so I moved him, hope that was ok.  He was heading off toward where they are building the new Hurricane Elementary School.  The run was ok, left foot felt better.

Blue Stratus Miles: 7.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.004.000.004.0012.50

Basketball this morning, planning on 8 to 10 miles tonight. Starting my 18 week STG cycle today. I plan to hit around 60 miles this week and then ramp it up from there. I've gained some weight over the last two weeks taking it easy, but overall feeling pretty good and ready for a good, busy next 4 months.

Big Workout #1 (60 minutes total)- 8 miles total 4 miles @ "tinman" tempo pace which would be around 6:15 to 6:25 for me.

Sunny dropped me off at Anderson Junction, then I did .5 mile out and .5 back on the dirt, then 1 more mile warm-up, then got into the tempo miles

1-6:15 Easy downhill

2-6:21 Fairly flat through Toquerville

3-6:21 Rolling and most difficult mile

4-5:57 flat, then steep downhill the last half

Overall time was 24:59 (6:14 average, so right on pace)

Easy 2.5 mile jog home.

I was satisfied with this workout, didn't feel like I pushed it too hard, I wasn't feeling the best two glasses of cool-aid (sugar) aren't the best pre-workout drink.

Blue Stratus Miles: 8.00
Weight: 149.00
Comments
From Mike Warren on Mon, Jun 01, 2009 at 10:21:37 from 207.50.149.221

Good job. What you thinking this Sat?

From Dustin on Mon, Jun 01, 2009 at 12:29:54 from 205.126.63.9

Mike, I would up for a longer run 14 to 15 miles probably. I don't think I'm going to do the Speedster 10K race. I might do a 5K race next weekend in Provo.

From Mike Warren on Mon, Jun 01, 2009 at 12:58:08 from 207.50.149.221

Sound good, let me know I am up for about the same.

From RivertonPaul on Mon, Jun 01, 2009 at 16:51:51 from 67.42.27.114

You guys are studs.

From RUNNMAN on Thu, Jun 04, 2009 at 10:06:12 from 64.255.88.235

Good job Dustin. Let me know where you are running this week end. I may be up for 10-12mi.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Busy day and night only ran 5 miles easy which was fine just wanted to recover from yesterday.

Red Cumulus Miles: 4.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

Basketball this morning, took Jordan he did pretty good. I'll do some easy miles tonight and then another big workout tomorrow morning.

3 miles easy tonight La Verkin 5K loop. I've been pretty busy all week with a class I'm taking and then did a few hours Driver's Ed tonight. 

Nimbus Miles: 3.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.001.500.000.008.00

Big Workout #2 4x Pah Tempe Hill Repeats (70 minutes)

I've been dreading this workout all week and didn't want to do it at all today. I didn't get up early enough to do it this morning, so I did it when I got home from my class this afternoon. I was scheduled to do 5 repeats, but after 4 I decided to call it good, legs were pretty tired

Started with a 3 mile warm-up

Pah Tempe Hill Repeats with 3:30 recovery

1-2:16 ok start

2-2:15- felt better

3-2:15- starting to hurt

4-2:22- took longer recovery on this one, but struggled the entire time

2 miles cool down.

Couldn't make it over to the club run had to watch the boys tonight.

Glycerin Miles: 8.00
Weight: 148.00
Comments
From Superfly on Thu, Jun 04, 2009 at 22:04:56 from 209.33.210.52

Wow great workout Dustin. Keep it rolling.

It looks like we are going to try and move on Saturday morning if you can make it.

From Holt on Thu, Jun 04, 2009 at 22:45:03 from 75.169.93.190

Missed you tonight! We need to get the group out more solid again - I miss it!

From Dustin on Thu, Jun 04, 2009 at 22:56:50 from 209.33.192.10

Yeah, I agree it would be good to get a group going again, it really helps me to stay motivated. That being said I won't be there the next three weeks. Next week I'm in Salt Lake all week, then the following Thursday we leave for Hawaii for a week.

From Steve Piccolo on Fri, Jun 05, 2009 at 02:18:48 from 66.60.123.236

Good job getting out there and doing it!

Race: St. George City Midnight 5K (3.1 Miles) 00:42:00, Place overall: 54, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

Easy 4 miles this morning legs sore from hill workout yesterday.

Well, tonight was the big Midnight 5K. I helped pace a guy named Brett Giles (Turbo!), he has a few learning disabilities, but he is a great guy and was a crowd favorite. He was so pumped up to do this race, and was very excited that I agreed to run with him. We got to the race about a hour before it started. We picked up our numbers and then got busy putting glow in the dark hair gel on and getting our glow sticks ready. We met up with Mike (Bigfoot!) Bill (Wildbull), and Mike neighbor Art (King Arthur). Anyway, had a lot of fun visiting before the race and listening to Brett crack everyone up, this he did between downing power bars.

Before the race started I assured Brett again that we were going at his pace, when he felt like running we would run, when he felt like walking we would walk, and when he felt like going Turbo, we could go Turbo.

Brett decided before the race that he would dedicate different parts to different people

First part dedicated to his mom

13:02- First mile started off pretty good and we probably ran almost .25 before we stopped and walked a little. Had lots of people passing us but it was all good. We had a lot of fun yelling at the police officers that were helping by riding along on their bikes. Brett said "Hey why don't you get off your bike and run with us"

Second part dedicated to my wife Sunny

Did a little more running and yelled at race director Aaron and his cool shirt.

13:29- Good second mile. I tell Brett he is doing great and we are right on pace (even though we hadn't even talked about running a certain time or pace)

Third part dedicated to the frogs that were croaking loud. We counted a total of at least 4 ponds on the course.

Fourth part dedicated to Elvis

Stopped and walked some more on the fairways, then picked it up pretty good while singing some Elvis songs.

Fifth part dedicated to the Transformers

Stopped at the aid station for awhile and drank some Gator Aid then we continued on.

Sixth part dedicated to Brett's sister

We did pretty good on the last loop, Brett was mainly concerned with saving up some energy for the Turbo at the end.

Last part dedicated to us. We did it!

14:42- good last mile

.1 42 SECONDS OF FULL TURBO HERE !!!!

Overall, lots of fun

Brett came in just ahead of me breaking 42:00 and placing 6th in our age group and I was 42:02 7th in the age group.

The awards were fun and lots of laughs with everyone.

Brett got a ride home with Brandon and then me, Mike, and Bill went and ran another 5.5 in like 43 minutes.

Fun times got home at 2:30 in the morning and then got up to help the Superfly with the big move!


Nimbus Miles: 4.00Blue Stratus Miles: 8.50
Weight: 150.00
Comments
From neumannator on Fri, Jun 05, 2009 at 21:05:57 from 71.213.64.7

Dustin, how long is each hill repeat? Pa Tempe hill is pretty steep isn't it?

From Holt on Sat, Jun 06, 2009 at 17:59:21 from 71.213.8.108

Nice job Dustin - that is really giving back and very cool. How do you Brett?

From TylerS on Sat, Jun 06, 2009 at 23:43:49 from 66.119.143.249

Great job Dustin. That is a great race report. I bet that was an awesome experience.

From Mike Warren on Sun, Jun 07, 2009 at 00:52:13 from 208.117.124.133

Dustin, I had a blast with you guys at this race! You are one cool dude. Thanks for the run after, always a treat to run with you and the Bull.

From Superfly on Mon, Jun 08, 2009 at 09:32:01 from 74.211.95.149

Good job Dustin. Thanks so much for your help on Sat and for the In-and-Out card... Um.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Just an easy 8 mile run around Murray. It was raining a little and I didn't feel like running much but got it done. I had a long day sitting in class today.

Glycerin Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.003.000.000.008.00

Big Workout #3 5 x 1000m @ CV pace with 200 meter recovery

This was a fun workout, did it in a down pour of rain.  I ran with Steve Piccolo over to Cottonwood high school, nice easy two mile warm-up.

Then got right into the workout

1-3:34 pretty good right on pace

2-3:36 had some watch problems at the start, so started the interval over

3-3:35 felt ok

4-3:36 starting to feel tired

5-3:38 happy to finish one last repeat

Steve did good with his workout, then we did an easy two mile cool down

Yellow Speedstar Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I ran again with Pic tonight. We left his house and ran back to the condo. Pretty easy run, had to make a pit stop 2 miles in but everything else was good.

Glycerin Miles: 7.00
Weight: 0.00
Comments
From Mike Warren on Fri, Jun 12, 2009 at 15:26:46 from 207.50.149.221

Nice job Bro! Glad your keeping after it while on vacation. Have a great trip, look forward to running when you get back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

 

7 easy miles still in Salt Lake

Glycerin Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.003.000.000.009.00

Big Workout #4 3 x 1600m with 3:00 min rec

Since I am still in Salt Lake and didn't know of very many good place to run. I just decided to do another track workout over at Cottonwood High School. This morning I did 2 miles easy warm-up, then did 3 x 1600m with 1 lap recovery.

1-5:59

2-5:56

3-5:52

3 miles easy cool-down. This was a decent workout and I felt pretty good. I finished up my class today, and I'm ready to head home for a few days.

Yellow Speedstar Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Easy 10 miles over to Walmart along 600 North trail. I did a few miles in La Verkin first. This was a difficult week, very busy with classes in Salt Lake. I was happy to get in a few good speed workouts, but I really need to increase my mileage. I also gained a few pounds this week, doesn't help eating and then sitting in class from 8 in the morning until 5. The next two weeks aren't going to be much better with a lot of travel and not being on my normal routine. The bigger mileage weeks my not begin until the last week of June.

Blue Stratus Miles: 10.00
Weight: 154.00
Comments
From Kory on Mon, Jun 15, 2009 at 00:48:18 from 24.116.159.75

50 isn't a bad week when your busy. Don't worry about the weight. It's going to go up and down it always does. Good luck the next two weeks.

From TylerS on Mon, Jun 15, 2009 at 08:30:39 from 66.119.143.249

Good job Dustin, I wish that we could have hooked up saturday for a long run. Scout camp was fun, but I missed not running on Saturday. You really don't need high miles, you run great with or without high miles.

From Predog on Mon, Jun 15, 2009 at 11:52:21 from 75.165.246.29

I keep forgetting there is now a Walmart in Hurricane...I was confused for a second with the 600 N trail and Walmart bit. Are you running St. George again this year?

From Dustin on Mon, Jun 15, 2009 at 11:57:11 from 205.126.63.9

Yeah Joe, we are cool now we have a Wal-Mart. Planning on the marathon again this fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

This was a challenging run.  I left the house this afternoon temp 89 and ran up the La Verkin Twist, then on up to the La Verkin Overlook, this was a good 4.5 miles of climbing, once at the top I stretched for a bit and took in the view. I took it easy coming back down, I had to make one pit stop, but I won't share the details.

Red Cumulus Miles: 9.00
Weight: 150.00
Comments
From Bill on Tue, Jun 16, 2009 at 09:45:24 from 168.179.180.35

no details needed

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.001.0014.00

Ran out to Hurricane Intermediate then back home, 9 miles total. This was a decent run, I slowed down a little coming back from Hurricane High to La Verkin as I ran into Martha and Heather running, so I did a couple easy miles with them. I'm planning on doing another 6 miles tonight and then a big workout tomorrow morning.

I swam for about 45 minutes tonight, good workout

3.5 mile run. Did 2 miles with Sunny and Jarren in the stroller. We also took the neighbor's dog. When we first moved in to the neighborhood me and this dog didn't really get along. I guess she has never liked men, anyway she doesn't bark too much anymore when I take off for a run and she doesnt' come chasing after me as much as she used to.

Blue Stratus Miles: 9.50
Weight: 151.00
Comments
From Mike Warren on Tue, Jun 16, 2009 at 11:24:55 from 207.50.149.221

Your off to a good start this week. Looks like your getting ready to pile it on.

From Dustin on Tue, Jun 16, 2009 at 12:24:03 from 205.126.63.9

Pile the food on when I get to Maui on Thursday

From Superfly on Tue, Jun 16, 2009 at 23:18:31 from 208.117.127.110

Have a good "big" workout in the morning. But have a really good trip to Maui. Sounds like fun... running in the white sand on a nude beach. Oh wait Bull isn't going with you guys.

From Dustin on Tue, Jun 16, 2009 at 23:23:51 from 209.33.192.10

Two things that wouldn't go good together Bill and a nude beach.

From TylerS on Wed, Jun 17, 2009 at 01:10:26 from 66.119.143.249

Dustin I am mailing you a gift certificate to Classic Sports. It expires on June 30th and I will not be in St. George before then. So go and buy you something real nice. I owe from the one that you gave to me in January. If you don't use it no biggy! Have fun in Maui!

From Mike Warren on Wed, Jun 17, 2009 at 09:03:07 from 208.117.124.133

Come on guys, I have to run with the Bull. The last thing I want is an imagine of Bull and a nude beach in my head!

From Mike Warren on Wed, Jun 17, 2009 at 09:04:54 from 208.117.124.133

Thats image

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.005.000.000.0011.00

Big Workout #5 5 mile Toquerville Tempo.

I've decided I'm going to try to run most of my tempo runs on this route. I usually start out by Anderson Junction and then run back toward La Verkin, passing through Toquerville. The route has some nice downhill, which is one area I would like to improve on in my running being able to run faster on downhills. I ran this workout on June 1st, but today I pushed it quite a bit harder mainly wanting to see what kind of time I could set as a baseline for future workouts.

4 easy miles warm-up, took half a gu and some water.

1- 5:39 Started at mile marker 6, which is right under the freeway, good first mile, with a short uphill in the middle of the mile

2-5:34 (11:14) This was a good mile and felt very easy. (6:15 on 6-1-09)

3-5:58 (17:12) (5K 17:56) Another good mile, flat running through Toquerville (6:21)

4-6:02 (23:15) This is probably the most difficult mile of the 5 (6:21)

5-5:29 (28:44) I was moving pretty good on this last mile (5:57)

Overall 28:44 (5:44 average)for 5 miles I felt pretty good with this effort, especially compared to a few weeks ago when I ran 24:59 (6:14 average) for only 4 miles

Did a slow two mile cool-down.

Now off to Cedar City to watch Jordan play basketball, and then packing the rest of the day.

Today was similar to Spectrum 10K a few months ago a good workout right before a vacation. 

Speedstar Miles: 11.00
Weight: 152.00
Comments
From TylerS on Wed, Jun 17, 2009 at 11:29:52 from 66.29.160.130

you are going to drop that overall time if you plan on winning any money at Sasha's race! Great job, sounds like fun. That is hard to do by yourself, have fun on the trip!

From Steve Piccolo on Wed, Jun 17, 2009 at 18:39:19 from 66.60.123.236

Great job. Those are fast times!

From Mike Warren on Wed, Jun 17, 2009 at 23:36:35 from 208.117.124.133

Wow! Very impressive splits. You guys have a great time in Maui. We will be waiting for some sweet runs when you return.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, traveling all day to Hawaii!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Nice 6 miles this morning in Kihei.  I started out running along the beach, but then headed up a few streets that turned into about 3 miles of uphill, then turned around and head back.  Nice morning, now I'm over on the other side of the island where we will be the rest of the time.

Yellow Speedstar Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles this morning over to Lahina.  I woke up early so just went for a run.  My legs didn't feel very good on the run.  I might try to run a few more miles tonight.

Yellow Speedstar Miles: 10.00
Weight: 0.00
Comments
From Superfly on Sat, Jun 20, 2009 at 14:14:14 from 208.117.127.110

We ran out on Utah hill today... that's kind of like Hawaii:) Have fun man. Sounds fun.

From Bill on Sat, Jun 20, 2009 at 16:33:20 from 75.169.130.35

I think the grilled pizza and me texting u at 5 am took its toll!! :):)

From Mike Warren on Mon, Jun 22, 2009 at 15:06:13 from 207.50.149.221

Oh ya, I forgot about the time difference. Sorry if I have been texting at crazy times. Bill does it on purpose.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran west from the resort today. Did 3.5 miles out then came back, it rained the entire run but felt good. Legs a little sore. Went snorkeling very early this morning, so now I'm ready for some lunch and a nap.

I did 3 miles easy on the treadmill tonight, this was after a full day of swimming.  I'm thinking I brought the wrong shoes on this trip.  The speedstars aren't working very good for running in day after day or maybe my legs are just tired from all the walking.

Yellow Speedstar Miles: 10.00
Weight: 0.00
Comments
From Holt on Mon, Jun 22, 2009 at 18:36:35 from 75.169.89.6

Good job hitting some runs out there - I am very jealous of you!

From Mik'L on Mon, Jun 22, 2009 at 18:38:27 from 208.117.127.110

Oh it feels so good in my head. I'm sure actually being there is even better.

From Steve Piccolo on Mon, Jun 22, 2009 at 23:18:33 from 12.180.208.130

Nice job doing some running while on vacation. Must be beautiful over there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Did 4 miles today, legs feeling sore so I took it easy.

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

 4 miles easy this morning. Plan on doing some more later this afternoon.

Yellow Speedstar Miles: 4.00
Weight: 0.00
Comments
From Mike Warren on Wed, Jun 24, 2009 at 21:38:01 from 208.117.124.133

Aloha! Nice job, your staying consistent on vacation. You earned a big plate of POI. Lol enjoy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.003.000.000.0011.00

3 miles very easy this morning. Jansen and I are going parasailing in a little while and then we'll get ready to fly home tonight. We are taking the red-eye flight so I'm sure we'll be a little tired tomorrow when we get home, especially with the time change.

Big Workout #6 6 x 800 m on the treadmill in Maui.  Well, this wasn't a real big workout, but a little speed is good especially on tired legs.  For being on vacation I've sure been sore and tired.  Maybe too much swimming and walking or maybe it was the unlimited soda fountain. Anyway, this was a good workout.  3 miles warm-up then did 6 x 800m repeats. The pace was right at 6:00 minute, which is pretty fast for me on a treadmill.  None of this 5:27 mile stuff like Bill.  Easy cool down while watching the NBA Draft. 

Yellow Speedstar Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy 3 mile La Verkin Loop, this was after sleeping most of the afternoon and early evening, still struggling with some jet lag.

Blue Cumulus Miles: 3.00
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I headed out toward Hurricane Intermediate, ran into Joe Furse so I ran with him back to the Cheveron in La Verkin, then back to 400 South in Hurricane. It was nice to run with somebody, even though Joe was running a little faster than I was planning on. I did make it out to my school and then ran back into Hurricane, where Sunny picked me up.  I'll try to do another run later tonight.

Glycerin Miles: 8.00
Weight: 0.00
Comments
From Mike Warren on Sat, Jun 27, 2009 at 18:54:25 from 208.117.124.133

Good to have you back! We need to get a run in this week. When do you head out of town again?

From Dustin on Sat, Jun 27, 2009 at 20:31:06 from 209.33.192.10

Going to Colorado the second week in July

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Easy 3 miles this morning, gained a few pounds on vacation, so now it is back to work.

Not a very good run tonight, I went out right after dinner so I was running on a full buddha the entire time.  I managed 7 miles but they were very slow. 

Red Cumulus Miles: 3.00Blue Stratus Miles: 7.00
Weight: 153.00
Comments
From Mike Warren on Mon, Jun 29, 2009 at 10:37:33 from 208.117.124.133

I hate it when the vacation ends. Your weight still looks pretty good. You coming to Rec center tomorrow 5 AM?

From Dustin on Mon, Jun 29, 2009 at 12:53:42 from 205.126.63.9

I just might. Are you guys doing your tempo run?

From Mike Warren on Mon, Jun 29, 2009 at 13:20:50 from 74.211.10.64

Yes Sir! Tempo Tuesday.

From Dustin on Mon, Jun 29, 2009 at 13:38:02 from 205.126.63.9

I might change my training schedule around to do my tempo's with you guys on Tuesdays and then I'll do my other big workout on Thursday mornings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.005.000.004.0014.50

Big Workout #7 5 mile Green Valley tempo run. I was able to drag my sorry self out of bed and made it over to the park, just after 5:00 am to meet up with Bill and Mike. I just about missed them and had to negotiate a red light in order to make it to the park. We did an easy 2.5 mile warm-up, I had to stop for a bathroom break, second of the morning. Once we got over to Sunset, the guys explained the route and then we took off. I really didn't know what time to shoot for, just figured I would push the downhill and then take it from there.

1-5:33 nice downhill, a little excited to begin with

2-5:52 (11:25) some more downhill

3-6:06 (17:31) begins to flatten out once on Dixie Downs Road

5K split 18:07 not bad

4-6:05 (23:37) stomach starting to hurt, need another bathroom break but figure I can make it to the Dixie Center

5-6:02 (29:39) Good push to the finish

29:39- 5:55 average

3 miles cool down

This was a good workout, and I would like to try to make it over to run with the Bull and Bigfoot, actually we could be the three B's Bull, Bigfoot, and Buddha, not quite as fast as the Circle of Trust, but still a force to be reckon with.

 Did what Sasha would call some bushwhacking tonight.  Hiked up Kanarraville Falls with the priests and laurels.  I made it up in 1:06, then picked it up coming back down just over 45 minutes.  Actually, got in some running coming down once I got out the stream and all the rocks.  I think a trail race would be fun, I just worry about my ankles.  Tonight I was running in my Keen Sandals, which worked good for the streams, but not quite so good on the rocky parts of the trail.  I kept getting small rocks in the sandals, but it was still fun and a good workout.

Speedstar Miles: 10.50
Weight: 153.00
Comments
From Mike Warren on Tue, Jun 30, 2009 at 12:06:57 from 207.50.149.221

Dustin, thanks for driving over. Was a blast to run with you again. You were flyin with little effort.

From Superfly on Tue, Jun 30, 2009 at 12:24:18 from 208.117.127.110

Nice job on the tempo. The circle is more like a dash of trust right now or a corner. So the Killer B's are a pretty tough force.

From Dustin on Tue, Jun 30, 2009 at 13:29:04 from 205.126.63.9

Clyde-you guys will all be back at some point, besides Dave is logging enough miles to cover all of us. But it would be nice if everyone was healthy and able to train.

Nice job on the landscaping, I drove by yesterday while doing driver's ed.

From TylerS on Wed, Jul 01, 2009 at 17:29:04 from 66.29.160.130

Good job on the bushwacking! And an even better job on the tempo run! I would like to see that broken up into quarter splits next time! jk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Legs pretty sore today, I think it was a combination of the hike last night and the tempo run yesterday.  I ran up the La Verkin Twist to Sheep Bridge Road then over to the Falls Park.  It was a good 6.5 mile run, with the first two miles up the twist.  After the first two miles were over I did a little better and averaged right around 7:40's. Once I got up to the falls I met up with Sunny and the boys and swam around for about an hour.  I figure we have about 14 weeks until St. George, so I going to attempt to give up my pop habit for the next 14 weeks.  I think it is something that makes losing weight more difficult for me.  I'm also going to try to limit eating red meat to once a week, which will mean cutting out the burgers and fries.

Glycerin Miles: 6.50
Weight: 152.00
Comments
From jodee on Wed, Jul 01, 2009 at 16:17:04 from 70.92.244.42

You can totally do it!!!! After awhile you won't even crave it, just stick it out for 14 weeks! You can make flavored water with strawberry ice cubes or something. Do you guys eat a lot of chicken or what do you have planned for meals without red meat? We usually don't have much red meat anyway but I'm just looking for something that David will like that is also healthy!

From Steve Piccolo on Thu, Jul 02, 2009 at 11:02:34 from 155.100.160.248

Good goals on the food/soda. I think it will make a big difference.

From Mike Warren on Thu, Jul 02, 2009 at 13:32:43 from 207.50.149.221

No Burgers, No Fries, No Pop! Thats the same wagon I am on. You would lose pretty fast doing that. Although, I am not convinced that you don't get your speed and endurance from all that fast food, may actually hurt you, LOL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

I really wanted to do some 1000s today, especially since the weather is quite a bit cooler. However, I didn't feel very good when I got up and didn't get out. This afternoon I headed out but only did 3 miles warm-up, still not feeling too good, so I just decided I'll go to the club run tonight and then see how I feel in the morning and attempt the 1000s then.

I went to the club run tonight and struggled. I didn't feel too bad the first two miles, but then slowed down some in the middle, felt better toward the end. My eyes have been bothering me all day so I didn't wear my contacts, instead I ran with my glasses, which turned out to be pretty annoying. Hope my eyes start feeling better tomorrow.

Red Cumulus Miles: 8.00Blue Stratus Miles: 3.00
Weight: 152.00
Comments
From Mike Warren on Fri, Jul 03, 2009 at 00:37:35 from 208.117.124.133

Good job Bro!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.001.000.003.5014.00

Went and played basketball this morning. I ran 4.5 miles with Sunny this morning. We went down through Confluence Park and got eaten alive by horseflies. While we were down there we ran over by Jordan's eagle project site. Hopefully, we can get going on it, by the end of the month.

Not one of my better decisions today, decided to go run this afternoon with temp's over 100. I did 3 miles up to 600 North trail, then thought I would do a 2 mile tempo back, then 1 mile cool-down. Well the 2 mile tempo turned into a 1 mile tempo and a very slow two miles home. The one mile was a good one though 5:55. However, the rest of the way home was very difficult. Anyway, got home and took an ice bath which felt good.

This has been a pretty good week.  Hoping to run 14 miler tomorrow which will put me at 70 miles for the week, which I think would be my highest mileage for the year so far.  I probably won't be doing the 3rd annual Steve Abraham Lincoln Memorial Classic Run or whatever the name is?  Sunny and I are cleaning the temple tonight and won't get home until around 12:30, I really don't want to sleep three hours and then drive back to St. George to meet everyone at 4:15.

Nimbus Miles: 4.50Yellow Speedstar Miles: 6.00
Weight: 151.00
Comments
From TylerS on Fri, Jul 03, 2009 at 09:51:29 from 67.222.231.10

Man I hope that your eyes get feeling better! Good job on the miles this week, keep working hard.

From Sunny on Fri, Jul 03, 2009 at 12:40:39 from 209.33.192.10

Thanks Hon for the fun adventure this HOT morning!!!

From Predog on Sat, Jul 04, 2009 at 14:06:37 from 75.165.246.29

those hot runs were my whole summer last year...I HATED it. But you do a few of those and all of a sudden you become indestructible at normal temperatures. Not that I recommend them or anything, but it's not a total loss when you do one and it's crappy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

I just did 12 painfully slow miles out on 600 North Trail to the golf course and then back to La Verkin through Hurricane. I got home pretty late last night and slept in this morning, got out around 8, so it was already starting to get hot. I need 2 more miles to make it 70 for the week, which is a big jump from last week while on vacation and even the weeks before. I'll go out again this evening and do a few more. I feel bad I missed the club run, but after the run I had today I would still be somewhere between Enterprise and Veyo and people would be looking for me.

Got out and did 2 more miles, to put me at 70 for the week.  My legs are really sore, but I think I'll get used to higher mileage if I can break up my week into some two a day workouts. 13 weeks until St. George so I need to get into a better rhythm. 

Blue Cumulus Miles: 2.00Glycerin Miles: 12.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

5 easy miles this morning.

7 miles tonight, ran over to Hurricane and back home, then did an extra mile loop.  It is exactly 2.5 miles over to Hurricane City Park and a drinking fountain so that worked out good as it was still pretty hot when I left.  Pace was 7:58, I'm still running my easy runs pretty slow, but I guess slow miles are better than no miles at this point. 

Nimbus Miles: 5.00Stratus Miles: 7.00
Weight: 151.00
Comments
From Mike Warren on Mon, Jul 06, 2009 at 12:28:31 from 207.50.149.221

Nice. How was your weekend? Are you in town this week?

From Dustin on Mon, Jul 06, 2009 at 14:01:59 from 205.126.63.9

I'm going to Colorado on Wednesday, until next Tuesday. I'm planning on meeting up with you guys tomorrow morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.005.000.000.0011.00

Big Workout #8 Tuesday morning 5 mile Tempo with the Bull and Bigfoot.  Didn't feel real great when I got up and this turned out to be a 3 star morning before the tempo even began.  Did a nice 2.5 mile warm-up then got into the tempo run.  Last week's time was 29:39 with a 5:55 average.  Today I started out a bit slower the first mile, then ran faster on each of the next 4 miles than I did last week.

1-5:46 relaxed (last week 5:33)

2-5:48 still feeling good (last week 5:52)

3-5:56 good mile today, much better than last week (6:06)

5K split 18:06, not much change from last week 18:07

4-5:58 struggling a little here (last week 6:05)

5-5:53 good push at the start and middle of this mile, slowed down a bit once I hit the last turn (last week 6:02)

Overall 29:26 average 5:52, this was a good improvement from last week's time of 29:39.  I think a few things helped. 1. More relaxed first mile. 2. Not as much stomach issues as last week. 3. Understood the course better and knew what to expect.

Anyway, good workout and an easy 3.5 mile cool-down

Speedstar Miles: 11.00
Weight: 151.00
Comments
From jtshad on Tue, Jul 07, 2009 at 11:10:57 from 204.134.132.225

Nice tempo run, great pace! Keep it up.

From Mike Warren on Tue, Jul 07, 2009 at 11:52:41 from 207.50.149.221

You were lookin very smooth today! Thanks for driving over, it helps a lot to have you and the Bull for the tempos!

From Dustin on Tue, Jul 07, 2009 at 12:18:54 from 205.126.63.9

I don't know if I'm much help or not, but it is good for me to get over and get the miles in. Plus I think it is a good route for a tempo run. In a few weeks I might try to add another mile or two of tempo. I figure I could just keep going on the river trail heading east.

From Steve Piccolo on Wed, Jul 08, 2009 at 10:55:14 from 155.100.160.248

Nice job, Big D! You have been doing excellent with your training the past few weeks. I wish I could even run one mile at that pace. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Ran down to the Trails Subdivision, then up over Nephi's Twist and back down the La Verkin Twist (trail).  Legs sore and hips sore today.  Probably heading to Salt Lake this afternoon and then Colorado tomorrow.  Might go to Seven Peaks this afternoon. 

Blue Cumulus Miles: 7.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles this morning in Salt Lake, didn't get a run in tonight once I got to Colorado, hopefully tomorrow I can run a few more miles.

Yellow Speedstar Miles: 7.00
Weight: 0.00
Comments
From Bill on Fri, Jul 10, 2009 at 10:46:15 from 75.169.113.12

7 miles!!! woo hoo is that garmin miles??

From Steve Piccolo on Fri, Jul 10, 2009 at 11:53:46 from 155.100.236.43

Dustin, sorry I forgot to get back to you on running together while you were up here. I am still hobbling around a bit (though yesterday was much better), so I probably wouldn't have made a very good running partner anyway. Hope you have a nice time in Colorado.

From Superfly on Fri, Jul 10, 2009 at 12:11:11 from 208.117.127.110

Have fun out there and enjoy the cooler weather. It sucks here as you know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

11 miles this morning in Colorado.  The 6500ft elevation took some getting used to, but overall a pretty good run, quite a few hills to climb.  Not sure if I'll be hitting 70 miles this week, but hopefully at least 60.  I have quite a bit of family in town, so I'll be spending a lot of time with them.

Glycerin Miles: 11.00
Weight: 0.00
Comments
From Mike Warren on Sat, Jul 11, 2009 at 12:43:41 from 208.117.124.133

Great run at elevation. Were looking forward to getting you back for club runs. 60 or 70, either way a great week, nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

8.5 easy miles from my parent's house into town. Easy 3.5 tonight

Glycerin Miles: 12.00
Weight: 0.00
Comments
From Bill on Sat, Jul 11, 2009 at 15:46:58 from 75.169.113.12

Nice. i want a temp report!! No race today? your getting soft!!!

From TylerS on Sun, Jul 12, 2009 at 19:50:31 from 67.222.231.10

Bill we are just not all crazy wild like you!!! jk. Good job on the run Dustin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.003.000.000.008.00

Big Workout #9 5 x 1000 CV repeats with 2 min recovery.  Well, this workout was tough.  I'm still here in Colorado so still struggling a little with altitude.  I did a two mile warm-up down to Woodbury Park, this is where I would have kids run intervals when I was coaching here a few years ago.  Anyway a nice park with large grass soccer fields to run around.  However, I do think the grass made my times a little slower than on the track or road.  I did the best I could to measure out a course, but was limited to just using my Garmin.

1-3:41 .62 m (5:56 pace) Felt good, just seeing how the course would work

2-3:41 .63m (5:52) Another good repeat

3-3:43 .62 (6:02) Starting to hurt

Extra recovery here

4-3:45 .62 (6:02) Not feeling good at all

5-3:48 .62 (6:09) Just running to finish

So overall not the best of times or workout, but still glad I did 5, especially for being out of my normal routine and location for doing this workout.  I had thought about doing them on the track at the local high school, but then thought the grass might be a nice change.

Easy 2 mile recovery home.

Yellow Speedstar Miles: 8.00
Weight: 0.00
Comments
From Holt on Mon, Jul 13, 2009 at 18:51:59 from 75.169.57.203

Grass is a bit slower, and at altitude; so I would say a successful workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran into town today over the by pass and down Victory Way.

Glycerin Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Had a hard time getting up and moving this morning. Did manage to get in 6.5 miles, will do another run tonight. Legs stiff from the drive home yesterday.

Another 6.5 miles tonight.  Ran up to the 600 North Trailhead, then back home extended a little through Pheasant Glen 

Nimbus Miles: 6.50Blue Stratus Miles: 6.50
Weight: 154.00
Comments
From TylerS on Wed, Jul 15, 2009 at 11:09:09 from 66.29.160.130

Good job Dustin. You have been quite the traveler this year! How was the weather in Colorado? I bet it is hot in St. George.

From Dustin on Wed, Jul 15, 2009 at 12:49:26 from 205.126.63.9

Weather was great in Colorado, much cooler than St. George.

From neumannator on Thu, Jul 16, 2009 at 13:54:30 from 71.213.72.241

Dustin, I am running bryce, and the speedster series races, plus SGM. Are you running bryce? It sounds like there will be a lot a people running bryce this year. good luck with your training.

From Dustin on Thu, Jul 16, 2009 at 15:21:01 from 205.126.63.9

Not going to be able to do Bryce. Probably going to do Enterprise 10K and the Provo River Half in August.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Did a river run tonight with the club.  It was 108 when we left. It was fun running through the river, not so fun running through the sand.  I took a little spill, but it was all good.  Bill and I cut the run a little short.  He had to get back to work and I needed to get home. Fun run, but not something I would do very often.

Stratus Miles: 6.50
Weight: 153.00
Comments
From TylerS on Fri, Jul 17, 2009 at 17:55:42 from 66.29.160.130

Sounds like fun. So did you actually run in the river? I guess that if it was 108 you would have too?

From Dustin on Fri, Jul 17, 2009 at 19:23:48 from 209.33.192.10

Yeah, we were in and out of the river.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.5010.50

Ran to the church then played basketball for an hour, good break from running this morning.

Ran over to Hurricane City Park and back.  Nice run, a hot still even at 9:00 pm.  Didn't run with a watch just some old school hip hop on the ipod. 

Blue Stratus Miles: 5.00
Weight: 152.00
Comments
From Mike Warren on Fri, Jul 17, 2009 at 10:44:20 from 207.50.149.221

B Ball is an awesome workout. Like you said keeps it fun. So, 5 am at Brentwood tomorrow? That works for me, I have to be to work by 9am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Meet up with Mike, Bill and Logan this morning out at Brentwood.  We did the loop out to Sand Hollow.  We didn't go around the lake, just cut across the dam, which put us right over 9 miles once we got back to the car.  Then Bill and I extended another 3.5 miles. I did another .5 around the block once I got home.  Overall a nice morning and glad to have gotten in a longer run.  I need to start hitting some 15 to 20 milers to get ready for the marathon.

I'm doing pretty good with the pop thing.  No Pepsi, Dr. Pepper, or Mountain Dew going on 18 days.  Also been about that long since I've had a hamburger or fries.  I have had a couple rootbeer floats, but overall the diet has been better.  However, I'm still not losing the weight, probably once I start doing some longer runs the pounds will come off faster. 

Glycerin Miles: 13.00
Weight: 151.00
Comments
From Mike Warren on Sat, Jul 18, 2009 at 11:33:52 from 208.117.124.133

Dustin, thanks for a great run. Just what I needed to end the week!

From TylerS on Sun, Jul 19, 2009 at 18:48:27 from 67.222.231.10

Good job on the diet! I have to have at least one sprite a day! Either at lunch or dinner. I have started drinking powerade zero. It is cheap and is pretty healthy. Plus it tastes pretty good too. Keep up the hard work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.002.000.004.0016.00

Played basketball for an hour this morning, then did a 6 mile run over to Hurricane High School and back via the City Park (for water). Now heading to Vegas to trade in the Explorer for a Mini Van.

Well, we didn't make it to Vegas maybe tomorrow.

Anyway, with the nice cool temperatures tonight I decided to do a short tempo run.  I wanted to a little speed early in the week and then run easy miles until the 10K race on Friday.  I decided to do the 2 mile tempo I've done in the past warming up by running to the substation by Hurricane Middle and then pushing it hard back which is mostly downhill for two miles.  My best time so far for this tempo has been 5:21, 5:31 so 10:52.

I was interested to see if I would be anywhere close to that tonight.  Sorry to report no PR tonight, a little headwind and stomach issues.  Pretty strange I almost threw-up just doing the warm-up.

1-5:27 decent mile, but I thought I was going faster.  It was funny a little kid on bike tried to keep up with me for a minute, then asked why you going so fast.  Didn't really have a good response, so I just kept running.  I thought is was funny and it reminded me of Will Farrell in Talladaga Nights when he says "I'm going fast again"

2-5:34 Had to negotiate a few cars crossing the main highway.  I really felt pretty good once I got across the bridge and was coming back into La Verkin got into a good rhythm the last .5

Overall 11:01 (5:30) Not my fastest but still a nice little workout.

1 mile easy cool-down

Blue Cumulus Miles: 6.00Speedstar Miles: 6.00
Weight: 152.00
Comments
From TylerS on Mon, Jul 20, 2009 at 12:51:03 from 66.29.160.130

Did you win the Mini Van on $.25 progressive slot machine? Sounds like you must have got a good deal. When is your next race?

From Dustin on Mon, Jul 20, 2009 at 16:59:33 from 209.33.192.10

I'm running a 10K this Friday. I would like to do a half next month, but looks like Hobble is full, and Provo Half weekend doesn't work for me. I might do Top of Utah.

From TylerS on Mon, Jul 20, 2009 at 17:06:52 from 66.29.160.130

I am running a 5k this friday too. I did get into Hobble so I lucked out. I have heard that TOU Half is a good half? I have no idea what kind of shape I am in right now. I hope that things click this Friday? Good luck and I will watch for a race report.

From TylerS on Mon, Jul 20, 2009 at 17:20:11 from 66.29.160.130

It is on Sept 5th! It is a good flat course. Not a fast course at all. Most of the people that run it say that you take your time from that race and add it together and that is what your time would be at St. George. It is a great course, I hope to run it this year. Last year I had the wasatch 100 on the same day I couldn't run it. Let me know if you decide to and you can stay at my house if you would like.

From Dustin on Mon, Jul 20, 2009 at 17:34:31 from 209.33.192.10

Yeah, I found the date online, but I think I'm going to be in Arizona that weekend. I guess I might think more about doing Top of Utah Half

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Nice overcast morning. Ran 9.5 miles out to the Intermediate School and back via City Park. Legs felt sore, especially the hammy's?

Ran 2 miles easy with Sunny and pushing Jarren in the stroller.  Jarren lasted one mile, then fell asleep which was good.

Nimbus Miles: 2.00Blue Stratus Miles: 9.50
Weight: 149.00
Comments
From Mike Warren on Tue, Jul 21, 2009 at 15:00:30 from 207.50.149.221

Your back below 150, sweet! Get the legs ready for Enterprise. I figure abot the time I am running up Little Mtn, You and the Bull will be headed to the 10K. Not sure who has it worse, me going up Little Mtn, or you riding with the Bull, lol.

From Dustin on Tue, Jul 21, 2009 at 15:06:40 from 209.33.192.10

The Little Buddha still has a long way to go to get the weight down.

From Cody on Tue, Jul 21, 2009 at 23:21:05 from 67.161.250.22

Dustin - I assume you are referring to Des News 10K right? If so, I will see you there. Good luck Mike on that marathon. Its a beast!

From Dustin on Wed, Jul 22, 2009 at 00:15:04 from 209.33.192.10

Actually Cody we are doing a small local 10K down here in Enterprise. So no Des News 10K for me. However, the Enterprise race is pretty fast as it is one of those typical Utah race's down a canyon.

From Cody on Wed, Jul 22, 2009 at 10:06:03 from 69.9.58.17

Bummer.

Good luck and run well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Over an hour of basketball this morning.

Weight: 0.00
Comments
From Mike Warren on Wed, Jul 22, 2009 at 13:48:07 from 207.50.149.221

So, how you feeling for Enterprise? I love that race. Small town and just lots of fun! You guys have a blast up there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

I did 5.5 miles easy down through Confluence Park. Legs a little sore, hope everything feels better for the race tomorrow.

3 miles easy tonight over the bridge to Pah Tempe then back home. 

Blue Cumulus Miles: 3.00Red Cumulus Miles: 5.50
Weight: 152.00
Comments
From Holt on Thu, Jul 23, 2009 at 18:02:20 from 75.169.57.203

What time are you leaving for Enterprise?

From Dustin on Thu, Jul 23, 2009 at 23:22:18 from 209.33.192.10

Meeting at the store at 5:00 am.

From JamesH on Thu, Jul 23, 2009 at 23:55:39 from 74.211.22.194

Good luck tomorrow. have fun.

Race: Enterprise 10K (6.2 Miles) 00:33:49, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.800.000.006.200.0010.00

Well this was a positive race for me this morning. I've run this race only one time before back in 2006. In 2006 I ran 34:49, so I was really hoping to be close to that or faster. At the beginning of the year I set a few goals. One was to break 17:00 in a 5K and the other was to break 34:00 in a 10K. I knew for either of those things to happen I would probably need to find a fast downhill course. I missed out on running the Utah Summer games races so decided that today would be a good day to shoot for the sub 34.

Everything went good and I was able to kill two birds with one stone. I went through the 5K in 16:34 and finished the 10K in 33:49. I feel pretty good that I was able to improve by 1 minute since 2006. I was also happy considering I ran most of this race alone in second place. Ryan took off from the start and had a 5 second gap on me the first mile and kept increasing it a little each mile. He ended up running in the low 33's I think 33:04. I think the course was just a tad short, or at least measured different than the tangents we ran.

20092006
1-5:12 1-5:03
2-5:22 (10:35)
2-5:29
3-5:27 (16:02)
3-5:40
4-5:40 (21:43)
4-5:43
5-5:40 (27:23)
5-5:53
6-5:54 (33:18)
6-6:58- last mile plus the extra distance to
.1 30:31
the finish
33:49 (5:33)
34:49


Yellow Speedstar Miles: 9.00
Weight: 0.00
Comments
From Superfly on Fri, Jul 24, 2009 at 12:50:23 from 208.117.127.110

Nice job Dustin. Who won and with what time?

From Dustin on Fri, Jul 24, 2009 at 13:26:03 from 209.33.192.10

Ryan Neumann won with a low 33.

From Holt on Fri, Jul 24, 2009 at 15:14:06 from 75.169.57.203

Nice job Dustin - that killer speed of yours pays off!

From Mike Warren on Fri, Jul 24, 2009 at 19:22:16 from 75.148.98.78

Dustin, your a complete BEAST! I would to see what you could do without the hip problems. Hey, thanks for the call today, your a great friend!!

From MichelleL on Fri, Jul 24, 2009 at 20:16:51 from 67.41.190.219

Nice job Dustin!

From Steve Piccolo on Fri, Jul 24, 2009 at 21:12:57 from 66.60.123.63

Great race, Dustin!! Another nice thing to add to your running resume. Must feel good to get through the miles at such a quick pace.

From AmberG on Sat, Jul 25, 2009 at 12:06:32 from 64.255.88.143

Nice job on your race and beating your time and meeting your goals! Whew! I'm glad you were there to hold up Wild Bull!!! I was nervous!

From kellies on Sat, Jul 25, 2009 at 14:03:02 from 67.222.231.10

Great job Dustin! You are placing well this year in a lot of races!

From neumannator on Sat, Jul 25, 2009 at 22:28:52 from 71.213.69.69

Nice job on the race Dustin. My soreness is all in my calves and none in my quads. Good luck with your training.

From JamesH on Sun, Jul 26, 2009 at 00:21:37 from 74.211.22.194

Good running Dustin.

From Steve Hooper on Tue, Jul 28, 2009 at 11:14:52 from 209.33.254.93

Dustin - good job on your race!

From trackstar532 on Wed, Sep 30, 2009 at 11:23:34 from 204.113.63.162

Not too happy that I missed the Fun Run this year, heard it was pretty good. Won the 5K last year, but I was on vacation with the fam in Oregon this year. Great job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles over to Sky Mountain hole #13 and back home via 600 North Trail.  My legs were pretty sore today, mainly my quads.

This was another pretty good week training wise for me.  Just been hitting around 60 miles a week.  Hope to bump it up a little in August, but for the most part pretty pleased with the way my training has been going lately especially considering my schedule. 

Glycerin Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Basketball this morning. Stomach issues too much bad food over the weekend. Today has been a rough day.  I haven't felt good all day.  I think I ate something bad because I've been making constant trips to the bathroom.  Tonight's run was a struggle 6 miles in the heat over to Hurricane and back.  I really didn't want to run at all, but forced myself I didn't feel any better on the run or after, hopefully I can sleep ok and then meet up with Bill in the morning for a tempo run maybe?

Stratus Miles: 6.00
Weight: 152.00
Comments
From Mike Warren on Mon, Jul 27, 2009 at 23:24:00 from 208.117.124.133

Nice job getting it done. Hope you get feeling better. I talked to the Bull tonight, he is feeling cruddy also. I think I will just crosstrain this week. Clyde has me hitting it hard next week. Want to make sure I am well rested & recovered.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.002.500.000.009.00

Well I still wasn't feeling good last night at midnight, so I sent Bill and Mike a text and bailed out on the early morning tempo over in St. George. I slept ok and felt a little better this morning, but still not super. I left the house a little late, so it was already getting warm-up did 4 miles out to Toquerville City Office, got a drink and cooled off, then decided to do a tempo run. The plan was going to be 3 miles, but I only ended up doing 2.5 just wasn't feeling too good and it was way hot now, not a great effort averaged 6:26. I had to crawl the rest of the way home. I thought it was very fitting the sprinklers were on at the cemetery so that is where I stopped next since I was almost dead anyway.

1 easy mile tonight with Sunny it was late and she wasn't feeling too good so we only went to her parents then back home. 

Blue Stratus Miles: 8.00Yellow Speedstar Miles: 1.00
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Pretty good run this morning even though my legs were tired. Sunny drove me up to our church in Virgin and then I ran home 7 miles averaged 7:25 pace which is pretty fast for me on an easy day. Most of the time I just average around 8:00. Anyway, plan on doing another 5 this afternoon, then I have family coming into town. Tomorrow I'm off to Vegas, then Friday through Sunday I'll be in Southern California.

Ran 5 miles over to Hurricane City Park and back this afternoon, very hot out.

Nimbus Miles: 5.00Blue Cumulus Miles: 7.00
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.004.500.000.0010.00

Big Workout #10 7x1000m repeats @ CV pace. This was a good workout this morning, even though I was not looking forward to it. In fact I kept trying to talk myself out of doing it, saying my legs were tired. However, once I got going it turned out to be pretty good. I had to get up early and take my dad and Jordan over to Hurricane High so they could meet up with some other cousins to head off on their raft trip down the Grand Canyon (kind of a bummer, I'm not going but it was a pretty pricey trip, my mom is taking Sunny and I and the younger boys to Legoland this weekend, so that should be fun.) Ok back to the workout.

1-3:36 (5:42) a little slow to begin with still getting warmed up

2-3:29 (5:29) felt better

3-3:30 (5:34) feeling good

4-3:27 (5:26) good

5-3:27 (5:26) still feeling good, figure I can do one more

6-3:29 (5:27) good one but getting tired, cool off in a sprinkler decide to do one more

7-3:31 (5:32) pretty good, but tired at the end.

Overall I was pretty pleased with this workout. The last time I ran 1000's on the track was on June 9th, today I did two more and the times were all faster which is a good sign.

1-3:34

2-3:36

3-3:35

4-3:36

5-3:38

Speedstar Miles: 10.00
Weight: 148.00
Comments
From Steve Piccolo on Thu, Jul 30, 2009 at 14:11:31 from 155.100.160.248

Excellent workout!

From Holt on Fri, Jul 31, 2009 at 15:23:21 from 71.213.44.227

Great job - times look great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Spend most of the day driving to Carlsbad, CA.  Swam for awhile tonight with the boys, hope to get in a run tomorrow morning.  Kind of taking it easy today and tomorrow.  July was a good month for me running wise, 2nd most miles in a month I've had since getting back into running in 2006, so I was pretty happy about that.

Weight: 0.00
Comments
From Holt on Sat, Aug 01, 2009 at 11:19:23 from 71.213.0.6

Another trip!

From Dustin on Sat, Aug 01, 2009 at 11:24:51 from 74.87.47.109

I know this summer has been pretty crazy. Once school starts maybe things will slow down. I do know we're going to Phoenix for Labor Day Weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I guess I might considering this my step back week.  I only ran 7 miles this morning here in Carlsbad.  Anyway this run put me at 50 miles for the week, so a little less than what I've been running, but still decent. My legs were pretty sore early in the week from the 10K race.  I was pretty pleased with my speed workout on Thursday.  Not sure if we are coming back to Utah tomorrow or on Monday.

Blue Stratus Miles: 7.00
Weight: 0.00
Comments
From Mike Warren on Sat, Aug 01, 2009 at 13:30:47 from 208.117.124.133

Dustin, your training has been great considering all the traveling. Hard for me to keep it all going on vacations. You guys be safe and have a great time!! Catch you next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles tonight, got home late from our trip to Southern California so I only did a short run, had some knee issues.  Also my stomach wasn't feeling too good from all the junk food I ate over the last four days.  Just when I start training good and eating good I go on some trip and get my schedule thrown off.  Hopefully, things will slow down the next month with school starting back up.  I'm planning on running the Provo Half this Saturday, so hopefully I can drop a few pounds the next few days and get my body to feeling ready to race again.

Glycerin Miles: 4.00
Weight: 0.00
Comments
From Steve Piccolo on Tue, Aug 04, 2009 at 22:25:56 from 66.60.123.63

No more cheetohs, Dustin. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran 9 miles this morning out to my school and back home.  Still having a little knee issue on the right knee, don't think it is too serious.

Blue Stratus Miles: 9.00
Weight: 0.00
Comments
From JamesH on Tue, Aug 04, 2009 at 13:01:36 from 209.33.196.37

All that junk food is getting lodged in your knees.

From Dustin on Tue, Aug 04, 2009 at 18:27:21 from 209.33.192.10

Not only lodged in the knees about everywhere else also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles this morning ran out on the 600 North trail just a little ways then back home.  Didn't feel very good this morning, stuffy nose, plus I wore my old Nimbus which I don't like.  Also didn't help I started later so it was beginning to warm-up.

Nimbus Miles: 7.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Ran out to my school to do some work and give my family a break. I've been a little on the grouchy side today. Anyway I got a lot of work done, so that was good. The 4.5 miles going out weren't too good, still very hot out coming back home I did much better and felt good. I've been a little sick this week and still feeling the effects of my little vacation last weekend. I was surprised when I got on the scale tonight and the weight was back down to 150. It was quite a bit more earlier in the week. I'm getting excited for the Provo River Half this weekend, don't really know what to expect time wise. I've had some good workouts and the Enterprise 10K was a good race, but racing a half might be a little different.  I am pretty confident I can beat my previous time on this course which I ran back in 2004 1:24 something.

Stratus Miles: 9.50
Weight: 150.00
Comments
From Superfly on Fri, Aug 07, 2009 at 11:29:11 from 208.117.127.110

Good luck! You should do great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.004.008.50

Basketball this morning. Ran down through Confluence Park 4.5 miles, still feeling a little sick.

Blue Cumulus Miles: 4.50
Weight: 149.00
Race: Provo River Half (13.1 Miles) 01:18:45, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.0013.000.000.0013.00

Well this was a pretty good race for me. I ran this race back in 2004 in 1:24:13. I figured I wouldn't have much trouble running faster than that this year, which turned out to be correct 1:18:45 (5:59 pace) 7th overall. The hardest part of the race came after the race was over and listening to Sasha telling me how fat I was. (ouch!) Anyway, I was pretty pleased with the effort and Sasha did say this course is probably about two to three minutes slower than Bryce, so that is encouraging considering I usually run Bryce in the 1:18's.

I was a little upset at the start very poor placement of the porta johns, very long lines and a lot of confusion and disorganization. Also we really had no place to warm-up and tons of people trying to crowd to the front (this is one thing that really upsets me people pushing to get to the front of a race, when they aren't even fast runners.) I got stuck behind about 50 people that took off at only 9:00 minute pace. I think I started next to some grandma wearing a sweatshirt.

Ok, enough complaining. Well, one more thing no real awards, they gave out a picture to the top 25 but for a race that costs $40, it would have been nice to have some decent awards and maybe a dri-fit shirt instead of cotton.

Ok, now on the splits

1-5:49 Just trying to get around slow people, already mentioned that above. Actually the first mile was good especially considering I had no warm-up at all. I worked my way up to the top 25

2-5:49 (11:38) Another good mile still taking it easy, enjoying the downhill and getting warmed up

3-5:53 (17:31) I think by this point I had moved into the top 10

5K- 18:07 About the pace I've been running my 5 mile tempo

4-5:33 (23:05) I think I moved into 7th here and passed Rich for Spanish Fork?

5-5:59 (29:04) Another good mile, at this point I think I was running in 6th, I was pretty much using this younger runner to pull me along

6-5:56 (35:01) Still just using the guy in front of me, feeling good as now we are on the river trail and it is flat

10K 36:10 Things feeling pretty good

7-6:20 (41:21) Me and the guy I was running with missed the turn here and so we went a little extra and missed the water stop. The trail split and we stayed on the main trail section apparently the race was supposed to go off to the right, it was confusing especially because they had nobody there directing traffic instead 60 people down below the trail yelling at us. Of course I guess if I had ran the course before I might have known, however I have heard that this course changes about every year. It might have helped to have had a map to look at, but that would have been too much to ask for this race. This mile was also uphill and into a headwind

8-6:27 (47:49) Another part of this mile uphill and into a headwind. What I found interesting was the fact it was an honor thing at the turn around 60 people a mile before down in the parking lot yelling for us to get back on the course and nobody to even monitor the turn around. I dropped the guy I had been using now I'm alone in 5th

9-5:54 (53:43) Finally back on the trail and done dealing with the missed turn, water stop, turn around and all the other issues. Now just back to enjoying the race

10-5:57 (59:41) At this point, Michael West comes flying by me. He came by looking really strong, but really didn't put a huge gap on me, like I thought he was going to.

11-6:04 (1:05;45) Starting to notice some blisters on the toes, but still feeling pretty good

12-6:10 (1:11:55) Just hoping to not have a breakdown in the last mile, like I've had the last couple of halves

13-6:02 (1:17:58) A good last mile, I did get passed by a guy I think ran for SUU, but I was still in 7th which I felt good about.

.1- .46 (1:18:44)

So overall, pretty good race. In fact probably one of my better half marathons.

Yellow Speedstar Miles: 13.00
Weight: 0.00
Comments
From Merri on Sat, Aug 08, 2009 at 17:07:22 from 160.7.234.108

Holy cow you're fast! Nice race!!!

From scotthughes on Sat, Aug 08, 2009 at 17:28:37 from 209.33.211.3

Great race Dustin! Way to slug it out with the wrong turn and all!

From Mike Warren on Sat, Aug 08, 2009 at 17:40:27 from 208.117.124.133

Sampson got his strength from his long hair. You better keep the very little Budda, lol. Hey, great race was fun to hear from you and the Bull this weekend. Felt like I was up there with you guys. By the way, what an incredible time, dude your my running hero!!

From James on Sat, Aug 08, 2009 at 18:28:43 from 174.23.45.105

Hey I liked that belly!:) What was it that Sasha said?

Sorry you had to pay $40 for a race like that, I would never pay for that race, just like I would never pay for a Ragnar race. Good time today and good to chat for a minute.

From Superfly on Sat, Aug 08, 2009 at 18:41:32 from 208.117.127.110

Did he say back fat or belly fat:)

Good race man. Your looking like a PR for sure at STG. Keep moving in the right direction.

From Dustin on Sat, Aug 08, 2009 at 19:10:30 from 209.33.192.10

Belly fat, but I'm sure I have some back fat also. He said I must be pretty talented to be able to run as fast as I do with the amount of fat I'm carrying around. He said I need a "clean diet" I didn't tell him about the pre-race dinner of a bucket of popcorn and a large coke, when Bill and I were watching G.I. Joe last night. I would like to lose about 10 pounds, but I also enjoy eating somethings probably not on the approved list of foods.

From Steve Hooper on Sat, Aug 08, 2009 at 19:25:53 from 209.33.254.93

Belly Fat actually helps pull you along in your running.

It's Back-Fat you have to worry about!

Once again, good job on your race - Your moving forward towards your SGM Goal!

From Teena on Sat, Aug 08, 2009 at 19:36:19 from 67.177.20.13

Wow!!! Sub 6 average!!! Very cool.

Congrats!

From Holt on Sat, Aug 08, 2009 at 19:40:05 from 75.169.57.203

You went out with the Bull last night! Be careful with that one, he is a... desperate to say the least!

This race is disorganized chaos, no other way to describe it.

I would probably disagree with Sasha's statement of 2-3 minutes slower than Bryce though. Speed of races is a lot more than just net elevation drop - placement of that drop in a race, how useable the downhill actually is, blah... all play a major role. (not to discount your solid race though, buddy!).

From Bec on Sat, Aug 08, 2009 at 19:43:56 from 67.177.35.60

Great race! I love how you described the course, completely true! I feel bad for the lead runners because of all of the confusion. Great race. By the way I saw you, you are not fat!

From Dustin on Sat, Aug 08, 2009 at 20:04:41 from 209.33.192.10

Yeah, I don't think this course would be a full 3 minutes slower than Bryce. It does have some good downhill at the beginning. The biggest challenge for me was running up the old highway. I think I could have pushed it a little harder the first half, but I just got into a comfortable rhythm and tried not to get too excited about racing

From JamesH on Sat, Aug 08, 2009 at 20:54:24 from 74.211.22.194

Congrats Dustin. STG is going to be good for you this year. Just use that "fat" to move you down the road. Its a good momentum builder.

From Steve Piccolo on Sat, Aug 08, 2009 at 22:07:29 from 66.60.123.63

Excellent race, Dustin. That is an excellent place and time. I'm sure the Coke helped. :)

From Stewmyster on Sun, Aug 09, 2009 at 21:51:40 from 64.255.94.159

Nice race! Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Played basketball this morning, then rode bike to work.  Planning on around 6 miles this evening.

Ended up not running tonight, had some weird stomach pain.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.005.000.000.0010.50

Big Workout # 11- 5 mile tempo run @ CV pace Met up with Mike and Bill this morning at the rec center to do our 5 mile tempo run. This was my first run since the half on Saturday and the legs were still pretty sore so I took it a little easier than I usually do, plus I was still having some stomach issues as well as a bad cough. We did 2.5 mile warm-up then got into the tempo

1-6:01

2-6:09

3-6:23

5K- 19:10

4-6:22

5-6:19

Overall 31:18 (6:16)

So quite a bit slower, but still good to get out and get the miles in, plus this felt pretty good for still running on tired legs.

Finished with a 3 mile cool-down

Speedstar Miles: 10.50
Weight: 150.00
Comments
From Bill on Tue, Aug 11, 2009 at 10:30:48 from 168.179.180.152

Good job Dustin!!!

From Mike Warren on Tue, Aug 11, 2009 at 13:30:58 from 207.50.149.221

Thanks Dustin, great run today. You gotta stop that smoking, cough will go away, lol. Fun run.

From Superfly on Tue, Aug 11, 2009 at 13:38:39 from 208.117.127.110

you guys are tempo machines. Good job to all!

From Dustin on Tue, Aug 11, 2009 at 13:52:12 from 204.113.48.77

I at least need to change brands

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.5010.50

An hour of basketball this morning, still not feeling too good, have a bad cough.

Legs tired, hip hurting, stuffed nose, and nagging cough not a good run. Managed six very slow miles up the La Verkin Twist trail and then back down. Quite the run to end my summer vacation.

With the 6 miles today I reached 500 miles for my Asics Blue Cumulus, the shoes are pretty worn, if I really had to I could continue running in them, however I think I'm ready to retire them.

Blue Cumulus Miles: 6.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Did 3 easy miles over to Pah Tempe, still very hot out this afternoon. Still feeling sick and run down, but made it through the first day of school.

Nice run tonight with the club, felt pretty good, same knee pain and still have the cough.  We did a nice 8 mile loop which included some trails with a lot of ups and downs. 

Glycerin Miles: 8.00Red Cumulus Miles: 3.00
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy 5 miles this morning. Planning on 8 after school. The 8 didn't happen. Didn't manage any thing tonight, had to help the second counselor in the stake presidency move, then Sunny and I went to the movie.

Nimbus Miles: 5.00
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Woke up to a text message this morning at 5:15.  The wildbull, was parked in my driveway ready to run.  Who knows how the long the guy had been in the neighborhood.  At first I really didn't believe he was at my house ready to run, but after a few more text messages and finally going outside to check, sure enough he was at my house and ready to go.  We drove up to Rockville, dropped off his car and got started while it was still dark and nice cool temps.  Did about two miles, before I had to stop to use the bathroom. After that felt pretty good, except for my cough which I battled the entire run.  I've had this cough all week, which has been no fun. 

Besides the cough the run was great, I told Bill some stories from my days in college, which made the miles go by faster.  We stopped in Virgin for some water and a GU, then kept the pace pretty even to the top of the La Verkin Twist, then Bill took off he hammered 3 miles pretty good, while I did my best to keep him in sight. 

Coming down the hill my right hip really starting hurting.  It is almost marathon time, so it makes sense that the hip flares up, any time I get to this point in my training the hip starts hurting.  Once we hit La Verkin, we decided to just add on a few more miles to make it 18, which would put me at 60 for the week, so we just ran around town.

Blue Stratus Miles: 18.00
Weight: 150.00
Comments
From The Beast on Sat, Aug 15, 2009 at 14:53:47 from 74.211.17.81

Thanks for the comment Dustin. Good job on your early run with Wildbull haha.

From Steve Piccolo on Mon, Aug 17, 2009 at 09:37:17 from 155.100.160.248

Good run. Hope the hip doesn't flare up too much.

From Bill on Mon, Aug 17, 2009 at 16:15:05 from 168.179.180.160

Good job Dustin. u did great! glad u ran with me. i had a dozen eggs in the trunk ready to go if u had not come out to play! LOL

From Dustin on Mon, Aug 17, 2009 at 20:20:02 from 209.33.192.10

I don't doubt the eggs they would have gone good with your ham you had in there for over a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Not a very good run.  I was coughing the whole time which made it very unpleasant.  I just ran to the Hurricane City Park and back.  Just haven't been feeling very good lately.  I've been feeling this way for over a week now.

Stratus Miles: 5.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.501.50

Big zero today! I haven't been feeling very good, so I took a day off from running. Also pretty busy tonight helping Jordan with his eagle project. We had a good group of young men show up, but still lots of work to be done. I cut up both arms pretty good dealing with this tree that had lots of thorns.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.003.000.000.0017.50

Easy 5 miles this morning.

4.5 mile this afternoon out to Three Falls Elem. Watched a little bit of Jordan's football practice then Sunny picked us up.

Then I went over to St. George and attempted to run a few mile repeats with Steve Hooper.

Big Workout #12 3 x 1 mile repeats

Did two mile warm-up around the track, no need to warm-up it was still over a 100.

1-5:42- Felt ok, but too fast and already coughing

2-5:51- Felt ok, until the last lap

3-5:59- Was ready to stop after 800m, but went ahead and finished

Did two miles after. This wasn't a very good workout, but I'm glad I did attempt to run at least a few repeats. I've been struggling with this cough now for over a week and it has made running a little difficult.

Nimbus Miles: 5.00Speedstar Miles: 12.50
Weight: 147.00
Comments
From Superfly on Thu, Aug 20, 2009 at 10:56:20 from 208.117.127.110

At least you kept them all under 6... good job and get feeling good again.

From Holt on Thu, Aug 20, 2009 at 15:32:05 from 204.113.55.41

Way to dig 'em out!

From Dustin on Thu, Aug 20, 2009 at 15:41:44 from 204.113.48.77

Really wasn't much of a workout. I just wish I would have been feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Not a very good run tonight, met up with Clyde, James, Bill and Cody, but only managed 4 miles. I just was struggling with the coughing thing again. I really think I'll try to find time tomorrow afternoon to go in and get it checked out. Pretty much ever since I came back from California I've been feeling sick. I really thought I would be over this by now. I'm bummed because right now is when I need to be having good workouts and getting ready for the marathon.

Blue Stratus Miles: 4.00
Weight: 150.00
Comments
From Superfly on Thu, Aug 20, 2009 at 23:50:10 from 208.117.127.110

Sorry you weren't feeling good Dustin. Get things checked out and healthy again.

From Steve Piccolo on Fri, Aug 21, 2009 at 11:07:43 from 155.100.236.53

Sorry you've been struggling lately. Hopefully you're on the downhill now.

From Mattrow on Fri, Aug 21, 2009 at 13:39:27 from 138.64.2.76

hope you start feeling better soon. Maybe you could run home with my bro instead of giving him a ride. (I would like to see that)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Only 2 miles easy with Sunny, still coughing.  Probably won't do too many miles tomorrow. This week will end up being one of my worst of the year, as far as mileage and workouts.  However, hopefully this medication I got today from the doctor will work good and I can get back to normal training next week.

Stratus Miles: 2.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

7 very slow miles out on 600 North Trail and back. Coughing was a little better.

Glycerin Miles: 7.00
Weight: 0.00
Comments
From Mike Warren on Sat, Aug 22, 2009 at 13:40:34 from 208.117.124.133

Hand in there Bro. Being sick really sucks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy 4 miles this morning, cough might be getting a little better. No run tonight spent most of the evening working with Jordan again on his eagle project.

Nimbus Miles: 4.00
Weight: 0.00
Comments
From paul on Thu, Aug 27, 2009 at 14:51:05 from 216.155.220.79

Thanks for the invite for this saturday, Dustin. I will get the details from Clyde. it will be a good challenge to see how long I can keep up with you guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.006.000.000.000.0017.00

I would be a decent runner if I got up every morning and started the day with a 7 mile run. Felt pretty good this morning, pace was still slow but the coughing was reduced still not gone but getting better. Hoping to do a tempo run this evening.

Big Workout #13- Tuesday Toquerville 10K Tempo

I'm starting to feel a little better, but I was still worried about this workout.  It has been awhile since I've tried to push the pace, plus I was still worried about the temperature being a bit on the warm side to be doing a tempo run.  I was also concerned because I wanted to do 6 miles of tempo instead of my usual 5. Sunny was kind enough to drive me out to Anderson Junction.  I started by running 1.5 miles out on the frontage road, then turned around and ran back .5 miles stretched a little and then started the tempo 

1-6:25 This mile seemed mostly uphill heading back on the frontage road toward Anderson Junction

2-6:00 (12:26) This mile has some downhill, then a good hill to climb, then some downhill

3-5:43 (18:10) Nice gentle downhill

4-6:12 (24:23) Rolling going through Toquerville, not feeling too good at this point

5-6:14 (30:37) Short uphill coming out of Toquerville, then gradual downhill

6-5:59 (36:37) Good downhill, but not really feeling it.

.2-1:19 (37:57) Average 6:07,

Did two miles easy home.

Overall, a good workout.  I did struggle a little coughing and seemed to be spitting up stuff more than normal.  I would like to try to do this workout a few more times before the marathon.

 Good day of running.

 

Speedstar Miles: 10.00Red Cumulus Miles: 7.00
Weight: 149.00
Comments
From Superfly on Tue, Aug 25, 2009 at 13:29:30 from 208.117.127.110

Hopefully that cough will go away. Good start to the day:) You'd even be faster if you were doing that 7 miles on the Provo River Trail every morning:)

From JamesH on Tue, Aug 25, 2009 at 15:30:03 from 74.211.22.194

Get rid of the cough would you.

From Dustin on Tue, Aug 25, 2009 at 15:37:34 from 204.113.48.77

Would also help if I lost the back fat and the belly fat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Birthday today 34, still in a tough age group 30-34. Had some strange shin pain today on my right shin, just decided to take the day off and see if it feels better tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

3 easy miles this morning did the La Verkin Loop. Right shin feeling a little better, had some plantar fascia pain on the right foot, after about a mile it started to warm-up and feel a little better.

Only ran 5 miles tonight, the right shin was still bugging me.  This is maddening, right after I get over my cough, now I have a shin injury. 

Blue Stratus Miles: 8.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.003.000.005.0013.00

Went and played basketball this morning. Plantar fascia felt much better, shin felt pretty good. I'm thinking of doing some 1000 repeats after school even though it is supposed to be very toasty this afternoon.

Big Workout #14 5 x1000m repeats at CV pace (5:40-5:43 mile pace)

This workout was really tough because of the heat. It was around 106 when I was doing this so really too hot to be pushing it hard.

I did 3 miles to warm-up then got into the workout.  I wanted to do 7 or 8 repeats, but only managed 5.  I think the heat just drained me more than I was expecting.

1-3:36

2-3:32

3-3:35

4-3:36

5-3:36

I've ran much faster times for this workout, but I guess this was still alright considering being sick all last week, and the shin still hurting some.  The shin did manage to loosen up doing the workout so that was good.

I only did 1 mile cool-down home.
 

Speedstar Miles: 8.00
Weight: 149.00
Comments
From Superfly on Fri, Aug 28, 2009 at 20:23:09 from 208.117.127.110

Wow! I can't believe you went out and ran in this heat. I'm sitting in the house in misery just thinking about how hot it is outside.

From Dustin on Fri, Aug 28, 2009 at 23:21:23 from 209.33.192.10

Yeah, I kept asking myself what am I doing out here?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.009.000.000.0018.00

Nice 16 mile run down the course. Met up with Logan, Clyde, Paul, and Nate then drove up to Veyo. Logan, Clyde and Paul took off, since Logan had to hurry back to town. Nate ran with the first 7 with his brother, and right when we were taking off ran into Mike, Art, and another neighbor. That was exciting for me since I haven't seen Mike for a few weeks. I just decided to do an easy 7 with him, right around 8:45 pace, then was fine with me considering the hard speed workout yesterday and still trying to get over being sick and little nagging injuries.

Once we hit Diamond Valley, I stopped got a drink stretched a bit and then told Mike I was going to run the next 9 a little faster. Got going good and caught back up with Nate who had been waiting at his brother's car.

The last 9 miles down the course felt real good didn't feel like I was pushing it at all and still ended up with a 6:40 average. With about 1 mile to go and decided to try to break the one hour mark. Ran like 5:57 on the last mile to put me at 1:00:04

I'll try to do a few more tonight to put me at 60, we'll just see. It is Sunny's Birthday today, so we'll do whatever she wants today.

Easy 2 this afternoon

Nimbus Miles: 2.00Glycerin Miles: 16.00
Weight: 150.00
Comments
From Superfly on Sat, Aug 29, 2009 at 12:23:41 from 208.117.127.110

Good job and nice finish today. Thanks to you and Nate for driving. I think we made it back in time for Logan.

Do something for Sunny she'll never forget...

From Mike Warren on Sun, Aug 30, 2009 at 00:43:40 from 208.117.124.133

Dustin, great to see you today. Thanks a million for running, but mostly talking for a few miles today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

Played basketball for an hour this morning. Didn't eat very good over the weekend, ended up putting on a few pounds. Only two miles tonight.  My right shin was really bothering me again, so I came home.

Stratus Miles: 2.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles over through Hurricane out to Jordan's practice then back home.  Still had the shin pain but not as bad as last night.

Blue Stratus Miles: 9.00
Weight: 151.00
Comments
From jodee on Wed, Sep 02, 2009 at 09:09:29 from 70.92.244.42

That's too bad about your chin, hopefully it gets better by the marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

5 easy miles this morning, still having the shin pain right below the knee. 2 miles very easy tonight, still nursing the knee/shin injury.

Nimbus Miles: 5.00Stratus Miles: 2.00
Weight: 151.00
Comments
From Superfly on Wed, Sep 02, 2009 at 10:06:14 from 208.117.127.110

Hope the shin feels better. Is it a pain you've had in the past or something new? Like shin splints or other? I've never had them but people say they can be a bugger to heal from.

From Dustin on Wed, Sep 02, 2009 at 10:19:52 from 204.113.48.77

I've never had shin splints, but I'm wondering if that is what it is. Usually after a few miles the pain goes away, but then comes back once I'm done running.

From Mike Warren on Wed, Sep 02, 2009 at 16:21:46 from 207.50.149.221

Oh crap! The shin stuff sucks! Hope it gets feeling better. I wish I was running with you guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran 5 easy over to Hurricane City Park and back.  Shin pain still bothering me, it doesn't feel quite as bad after about two miles of running, but still not feeling quite right.  On the positive side haven't been having near the problems with the cough and hip pain.  Planning on a long run in the morning.  Does anyone know for sure what time we are meeting and where.  I won't be at the club run tonight, I have a class.

Glycerin Miles: 5.00
Weight: 151.00
Comments
From jtshad on Thu, Sep 03, 2009 at 10:15:11 from 204.134.132.225

Glad you are feeling better, keep focusing on getting fully healthy for SGM!

From jodee on Thu, Sep 03, 2009 at 16:53:29 from 70.92.244.42

I know it's kind of a long time from now...hopefully...but how do you run in the winter? I'm just afraid of slipping on the ice. I think we're going to get rid of our gym pass so I'm just curious if you have any tips! I'm also going to have to go before David goes to work (like I have been) it's going to be brutal! I'm hoping to have a job in a gym or something so we can have free access to a treadmill!

From Vis on Thu, Sep 03, 2009 at 22:04:50 from 208.88.8.20

It sounds like Dave has a handful of people meeting at 4:30 at the N. Bluff St. chapel.

From Dustin on Thu, Sep 03, 2009 at 23:26:30 from 209.33.192.10

Thanks, I'll be there, maybe a few minutes late.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.007.000.000.000.0023.00

Good run down the course this morning. Had a large group Bill, Steve, Nate, Ben, Dave, and James. First 16 miles were nice and relaxed. I picked it up for 3 miles before our last water stop. 6:37, 5:54, 6:31. I stopped at mile 18 got some water, then reset my watch. Ran 18 miles in 2:12:58 (7:23 pace)

Last 5 miles I did tempo miles. The goal was to break 30 minutes.

1-6:12 up Winchester Hill

2-5:55

3-5:51

4-5:55

5-5:42

29:38 (5:55 average)

It felt good to run fast at the end. This was a good run for me. I haven't done anything over 18 this summer, so I was needing to go at least 20. I think if I can run a few more 20's I should be good for the marathon. The shin/knee pain was still there this morning, but was able to run through it.

Defyance Miles: 23.00
Weight: 150.00
Comments
From Superfly on Fri, Sep 04, 2009 at 12:46:22 from 75.148.98.78

Nice run! Wish Logan and I would have been in town. Way to rock it down the course.

From Mattrow on Fri, Sep 04, 2009 at 13:53:17 from 138.64.2.76

Nice run. That run is incredable.

From Steve Piccolo on Fri, Sep 04, 2009 at 14:36:58 from 155.100.161.11

Wow, way to get a long run in. And excellent closing pace.

From Holt on Fri, Sep 04, 2009 at 15:22:52 from 75.169.94.111

You were rolling really good today. Nice job.

From jtshad on Fri, Sep 04, 2009 at 15:30:58 from 204.134.132.225

Great run and good prep for the marathon. Great work on the tempo!

From jodee on Sun, Sep 06, 2009 at 18:16:16 from 70.92.244.42

nice! hopefully your legs keep getting better. hey do you know much about the illinois marathon in may? it's on a saturday and in may, it won't be humid yet so that one sounds interesting...oh and it's FLAT!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Didn't run today, took the day off hoping to let the shin/knee heal up a bit.

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

5 easy miles over to Hurricane City Park and back home.  It is pretty bad when you have to make two bathroom stops during a 5 mile run.  Actually it might be a good thing, I'm sure I've got some junk food in the system from the weekend road trip.  Shin pain was worse today than it has been the last few days, of course I haven't ran the last few days.

Blue Stratus Miles: 5.00
Weight: 152.00
Comments
From Superfly on Tue, Sep 08, 2009 at 00:44:55 from 208.117.127.110

I hate having to clean out the system on Mondays... but it almost never fails after a weekend road trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.005.000.000.0010.00

Big Workout #15 5x1600m @ LT pace with 1 lap recovery (3:00 min)

Well, last time I did 1600m repeats they didn't go to good, that was a few weeks ago over at Pine View with Steve Hooper in temp's over 100 and still dealing with my chest infection. I knew tonight would probably be a little better since the temp's were right around 88 once I got started.  Also, I'm over the chest problem, but have been dealing with a strange shin/knee pain.

Anyway I did a two mile warm-up over to Hurricane City Park, then back to Hurricane High.

Got right into the workout

1-5:48 The first two laps were pretty slow, but I picked it up pretty good the second half

2-5:49 Felt better than the first repeat

3-5:45 I felt really good on this repeat

4-5:44 Was starting to struggle and then Jeff Adamson came along on his bike and paced   
me the last lap which helped.

5- 5:42 Really tired to push it the last mile and ended up running my fastest repeat on the last one.

This was a really good workout, considering the LT pace was only supposed to be around 6:00 minute, but I was feeling pretty good so I pushed it a little harder, still not all out.

Did a two mile cool.

I did a similar workout last year around this same time and most of the repeats were around the same time, except I think last year I was stopping my watch right when it beeped at a mile, this year I just ran 4 laps even, so it made the repeats 1600m in length.

Still feeling fat, which isn't good with the marathon coming up.

Glycerin Miles: 4.00Yellow Speedstar Miles: 6.00
Weight: 150.00
Comments
From Superfly on Tue, Sep 08, 2009 at 23:26:02 from 208.117.127.110

Solid workout. A few more of those and your going to be ready to go.

From Steve Piccolo on Wed, Sep 09, 2009 at 22:18:14 from 66.60.123.63

Great workout, Dustin. Glad you are feeling better.

From RivertonPaul on Thu, Sep 10, 2009 at 18:53:58 from 67.42.27.114

You wouldn't be Little Buda without a little. I have envy, of course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Easy 4 mile run, legs a little sore. 6 very slow miles tonight over past the gravel pit, then down through Confluence Park not a good run, legs sore and hip hurting a little.

Nimbus Miles: 4.00
Weight: 149.00
Comments
From Mike Warren on Wed, Sep 09, 2009 at 12:11:23 from 207.50.149.221

They should be sore after your mach 1 finish the other day. I was also thinking a 20 miler on Sat. I will most likely end up with my neighbors. I ran a little to hard today and need to take it real easy on Sat. I sure miss running with you guys. It was so fun to run a little faster today.

From Dustin on Wed, Sep 09, 2009 at 12:15:02 from 204.113.48.77

Hey Mike I just posted on your blog about a run Saturday, hope the run today didn't take too much out of you.

From Holt on Thu, Sep 10, 2009 at 22:25:57 from 75.169.74.94

Saturday's plan: We are meeting at the finish line at 4:45 and running 20 (I actually want 23).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Ran 8 miles on the Parkway loop with Steve, Clyde, and Bill pretty good run, picked it up a little on the last couple of miles.

Defyance Miles: 8.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Easy 4 miles this morning.

7 miles out and back on 600 North Trail did this run at 3 pm, so still very hot outside. 

Nimbus Miles: 4.00Glycerin Miles: 7.00
Weight: 148.00
Comments
From Mike Warren on Fri, Sep 11, 2009 at 10:30:50 from 207.50.149.221

Buddha, your getting very close to the 149 division! I will most likely see you on the course tomorrow. Granted, it will be brief as you go flyin by.

From Dustin on Fri, Sep 11, 2009 at 10:41:42 from 204.113.48.77

I was low 149 the other night after my workout. The weight just has not come off this year, like in years past.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.0010.000.000.0023.00

Why do we do this kind of stuff? 23 miles down the course today. I didn't feel as good as last week, but it was still a good effort, we ran quite a bit faster from the start, so I didn't have as much left as I was hoping to really push the last 10, but at least I was able to still get in a pretty good workout.  Overall time was 2:40:30 (6:58 pace), so that is pretty good for a training run.  I don't think I want to do any more miles on the course until the race.  We had a very large group this morning which made it nice, passed lots of people out training this morning.

Defyance Miles: 23.00
Weight: 147.00
Comments
From Superfly on Sat, Sep 12, 2009 at 11:32:13 from 208.117.127.110

Good job this morning Dust. It was good to get everyone together and the temps were nice. 23 miles is 23 miles... so a good one to have in the bank.

From Mike Warren on Sat, Sep 12, 2009 at 12:06:27 from 208.117.124.133

Nice to see you for a bit Budda. You do it because your a JUNKIE!! Get rested up my friend, big things are coming!

From Steve Piccolo on Sat, Sep 12, 2009 at 12:31:00 from 66.60.123.63

Good job. That's a great pace. Hopefully doing such a long run will help with the weight loss, too. What's your target marathon pace?

From Dustin on Sat, Sep 12, 2009 at 12:39:23 from 209.33.192.10

Mike- You said Junkie, where is the junk food?

Steve- Yeah I hope to drop a few more pounds. If everything goes good I hope to be able to race at about 6:15-6:20 pace. That would put me around my current PR. I just didn't feel as strong today as I did last week, but I did have a pretty good week of training, hopefully with a nice taper everything will come together.

From Jon on Sat, Sep 12, 2009 at 13:28:17 from 75.169.155.86

That's a good run, Dustin- looking good for SGM.

From JamesH on Sat, Sep 12, 2009 at 13:50:39 from 74.211.22.194

Good run today. I cant think of anything clever to say so i'll just say good job.

From RivertonPaul on Sat, Sep 12, 2009 at 14:51:59 from 75.169.26.101

Nice effort today. I'm looking forward to your race.

From jodee on Sat, Sep 12, 2009 at 15:37:28 from 70.92.244.42

Good job! What are the temps down there right now? It always helps when it cools off some! Anymore long runs before the marathon?

From Dustin on Sat, Sep 12, 2009 at 17:10:05 from 209.33.192.10

Jodee, temps this morning were around 70 at the start and 77 at the finish, so it isn't too bad early in the morning, still hot during the day and afternoon. I am ready for fall. Next week I'll probably run around 13 to 15 miles, but no more runs like today.

From Bill on Mon, Sep 14, 2009 at 01:59:46 from 75.169.122.67

ur so cute at 5 am in the morning! little budda will be flying come marathon time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Didn't feel like running all day.  I haven't been feeling very good and both my right shin/knee and left calf were hurting most of the day.  I finally went out and did just 3 easy miles, but didn't feel very good.

Blue Stratus Miles: 3.00
Weight: 152.00
Comments
From Superfly on Tue, Sep 15, 2009 at 12:48:25 from 208.117.127.110

Yeah I hate those Mondays. The good news is at least you still got something and went out. Today felt much better.

From Dustin on Tue, Sep 15, 2009 at 12:58:59 from 204.113.48.77

For anybody that follows my blog, you need to check out my wife's blog about her run today. She got pulled over by a Washington County Sheriff for talking to her sister near an intersection in La Verkin

From Superfly on Tue, Sep 15, 2009 at 13:20:55 from 208.117.127.110

Oh man... I read her blog. That sucks. I can't stand cops. Seriously get a freaking life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.003.000.000.009.00

Big Workout #16 5x1000m @ CV pace

This was a great workout for me. I did this workout on August 28th and struggled a little mainly due to the heat, so I was ready to redeem myself tonight with cooler temperatures in the forecast. I also wanted to compete against my times from last year this same week, about 18 days out from the marathon.

Did 2.5 mile warm-up

1-3:25 (5:25 pace) 3 seconds off my all-time PR and I was forcing myself to slow down, didn't want to run the first one too fast and not be able to complete the workout.

2-3:25 (5:25) Another good repeat

3-3:25 (5:25) Surprised it was the same time, it didn't feel that great

4-3:27 (5:30) Getting tired

5-3:25 (5:25) Refocused and pushed hard from the beginning.

2.5 mile cool-down

 9-15-08 8-28-09 9-14-09
 3:273:36
 3:25
 3:243:32
 3:25
 3:263:35
 3:25
 3:273:36 3:27
 3:223:36  3:25
 

Yellow Speedstar Miles: 9.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Easy 4 miles this morning, feeling pretty good considering the hard workout last night. I think the two longer runs the last few weeks have been good for me.

Good 7 mile run tonight over to Hurricane and back up past the middle school.  The run yesterday put me over 1800 miles for the year so that is good.

Glycerin Miles: 7.00Blue Stratus Miles: 4.00
Weight: 147.00
Comments
From Superfly on Thu, Sep 17, 2009 at 10:37:54 from 208.117.127.110

Good job on the yearly mileage. Most people don't run that in a lifetime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Rode bike to work today, I should do this more often

8 miles tonight with James and Bill.  Steve and Aaron took off.  We ran the parkway loop in reverse (no we didn't run backwards) just the opposite direction.  Averaged 7:50, last week the average was 7:44 so a little slower this way.  I had bad heart burn the entire run. 

Defyance Miles: 8.00
Weight: 147.00
Comments
From Superfly on Fri, Sep 18, 2009 at 11:57:54 from 208.117.127.110

Good job getting to club. I wanted to come but Mik'L was in a meeting until 8. Anyways keep it up... only 2 more weeks to go.

From JamesH on Fri, Sep 18, 2009 at 12:50:40 from 74.211.22.194

You sure that was hear burn? Or where you just nervous that Bull kept running behind you?

From Dustin on Fri, Sep 18, 2009 at 12:55:54 from 204.113.48.77

Bill does have that effect on people.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.006.000.000.000.0014.00

4 easy miles this morning

Big Workout #17 10K Toquerville Tempo. 

I wasn't too excited to do this workout because I think this is the run that caused my whole shin/knee injury a few weeks ago.  However, on the other hand I wanted to get in a least one more good tempo run before the marathon.  I am going to do few mile repeats next week at LT pace, but this was really one of my last big workouts.

Anyway, did a 2 mile warm-up then got into the tempo.  I was interested to see how this would compare to last time, since I was still suffering from my chest infection last time.

1-6:11

2-5:46

3-5:39

4-6:03

5-6:11

6-5:42

.2-1:13

36:48 (5:56 overall)

Pretty pleased with this workout 1:07 faster than last time.

8-25-09
9-18-09
 6:25 6:11
 6:00 5:46
 5:43 5:39
 6:12 6:03
 6:14 6:11
 5:59 5:42
 1:19 1:13
 37:57 (6:07
 36:48 (5:56 pace)

Speedstar Miles: 10.00Blue Stratus Miles: 4.00
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Just a 3 mile token run to put me at 50 miles for the week.  My legs were pretty sore from the tough workout last night.  I think we are getting close enough to St. George that I am fine to start backing off a little.  I'll probably run around the same miles next week, maybe a little less just see how I feel.  The shin/knee pain hasn't been quite as bad this week which is good.

Glycerin Miles: 3.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

As I've been reading through different blogs, I noticed Adam RW had listed his mileage leading up to marathons broken down in 18 week cycles. Since I usually set up 18 week cycles myself I decided to just go back and see how my different cycles have compared.

18 Week Build-up

2006- 999 miles STG Marathon 2:46:12. Spring Marathon Boston 3:06:45

2007- 909 miles STG Marathon 2:44:59. No Spring Marathon

2008- 903 miles STG Marathon 3:07:30. No Spring Marathon

2009- 868 miles Ogden Marathon 2:53:48.

2009- 930 miles* (based on 40 miles this week) STG Marathon ??? Spring Marathon Ogden

5 miles tonight ran down through Confluence Park.  I really didn't feel like running tonight, it was very windy, but once I got going I felt a little better, this was until the last mile when my supper starting giving me some problems.  I barely made it home in time to hit the bathroom.


Blue Stratus Miles: 5.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.003.000.000.0010.00

Big workout #18 3 x 1600m with 400m recovery (3:00 min) @ Hurricane High

This was my last big workout before the marathon.  Even though the times were a little inconsistent I still felt pretty good about this workout, especially considering the strong wind we had this evening.

3 mile warm-up 

1-5:41 Felt really good

2-5:48 Struggled the second half

3-5:35 This is probably one of the fastest 1600m I've ran on the track this year.  This is encouraging because it came at the end of a workout, after having ran two decent miles.

3 mile cool-down

Still dealing with the shin pain.  Also my right arch has been bugging me.

Yellow Speedstar Miles: 4.00Defyance Miles: 6.00
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

5k loop with Sunny, pushing Jarren in the stroller, nice temps tonight.

Glycerin Miles: 3.00
Weight: 150.00
Comments
From Mike Warren on Thu, Sep 24, 2009 at 08:16:17 from 208.117.124.133

My prediction, a PR for you! This year don't stop and play in the sprinklers, walk the dog, or have some BBQ in Winchester. I am excited for your race!!!

From Huans32 on Thu, Sep 24, 2009 at 16:43:18 from 138.64.2.76

So I take it your running SG here in 8 days too??

From Dustin on Thu, Sep 24, 2009 at 16:45:17 from 204.113.48.77

Yep that is the plan. 8 days that is it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Easy 5 miles with Steve Hooper tonight. 2 more easy miles with Sunny once I got home from St. George

Blue Stratus Miles: 2.00Defyance Miles: 5.00
Weight: 148.00
Comments
From James on Fri, Sep 25, 2009 at 00:33:50 from 174.23.35.13

Now that is my kind of running..a few easy miles with a buddy, and a couple more with the wife!

From jodee on Fri, Sep 25, 2009 at 10:20:47 from 70.92.244.42

How hot is it there? To answer your question I usually try to leave my place by 7 so that I can be back by 7:40. He has to be to work by 8:00. 7 is NOT bad I know but Grant gets up around 5 to eat and it usually takes a good 30 minutes with changing him and putting him back down so somedays I dread pulling myself out of bed. I have a gym membership but I don't really like paying for child care to only run like 2 miles! I wish we had a treadmill...and a car...and a house...and a vacation;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Anyone can run 20 miles. It's the next six that count. -Barry Magee, marathon bronze in Rome, 1960

This quote just came up on my computer. I hope to make all 26.2 miles count next Saturday.

Easy 5 miles over to Hurricane City Park then home. Legs feeling sore and shin/knee pain really bothering me. It seems whenever I start tapering every little ache and pain seems severe.

Glycerin Miles: 5.00
Weight: 149.00
Comments
From Teena on Fri, Sep 25, 2009 at 23:33:21 from 67.177.20.13

Those last 6.2 are yours!!! You'll own them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Pretty good run mid-morning.  Went from the house over to Brentwood Bowling.  I ran out along 600 North trail, it appears they are putting a road in through there now, so probably won't be long until that is paved.  I stopped at hole #13 at Sky Mountain and got a drink then run three faster miles 6:55, 6:38, 6:47 felt pretty good.  The rest of the run was around 7:30 to 7:40 pace.  Got home and weighed 146, hopefully I don't gain too much over the weekend.

Defyance Miles: 10.00
Weight: 146.00
Comments
From jodee on Sat, Sep 26, 2009 at 15:48:25 from 70.92.244.42

Does Sunny still make her granola? I make it every Sunday and I swear that stuff makes me lose about 4 lbs a day:) That's exciting that the marathon is so soon. What are your plans after this race? Yes I know you'll go out to dinner/relax or whatever with the fam after the marathon but what are your running plans for after the race?

From Dustin on Sat, Sep 26, 2009 at 21:07:12 from 204.113.48.77

After the marathon I'll probably take a week or two off and then gradually get back into it with easy running and cross training. I think my next few races will be 5K's and 10K's, maybe a half marathon in late November. My 18 week build up for Boston starts around Dec. 7th

From TylerS on Mon, Sep 28, 2009 at 13:03:34 from 66.29.160.130

Looks like you are ready for the marathon, I hope to meet up with you guys and try to hang on. My training has really lacked the last 2 weeks. My back has been really bad but it is finally feeling better. I am hoping for 2:42-2:45? We shall see?

From Dustin on Mon, Sep 28, 2009 at 13:59:25 from 204.113.48.77

We should have a good group in that range. James Holt, Steve Hooper, Tyler Shepard, Ryan Neumann, myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.000.006.00

Last speed workout before St. George.  Did two mile warm-up then 4x800 at Yasso pace.

1-2:45

2-2:38

3-2:39

4-2:44

Only 1 mile cool-down didn't have much time had to get to my massage with April.

It was pretty warm out this afternoon.  This was an ok workout, not great but I'm feeling pretty good and really feel like I'm ready for a great race Saturday.  The plan is to just take it easy the rest of the week, low miles.

I've never been a real high mileage runner, even in high school and college. I guess if I was more serious about the sport I probably would find more time to train and run more miles, but I try to make the best out the time I do have. Anyway since the marathon is this week I thought I would just reflect on the last few years in terms of miles ran per week. I am only counting weeks that had at least 50 miles or more. There are different times during the year when I don't run as much.


2006 2007 2008 2009
50 miles
12 weeks
5 weeks
10 weeks
12 weeks
60 miles
6 weeks
7 weeks
9 weeks
10 weeks
70 miles
2 weeks
2 weeks
2 weeks
1 week
STG Time
2:46:12 2:44:59 3:07:27

I've been more consistent this year, so I'm feeling pretty good going into St. George. Also I haven't been having quite the hip pain like I've had in years past. I do have a minor shin/knee injury, but besides that I feel pretty good.

 

Weight: 148.00
Comments
From JamesH on Mon, Sep 28, 2009 at 20:40:58 from 74.211.22.194

Its a good thing youve been more consistant this year. Im going to need you to carry me down the course this year.

From Mike Warren on Tue, Sep 29, 2009 at 12:37:50 from 207.50.149.221

Plus, the Budda is weighing in at a very skinny 148! Looking good Bro, can't wait to see how your day turns out.

From Dustin on Tue, Sep 29, 2009 at 12:41:35 from 204.113.48.77

Hoping to be down to 146 or 145 Saturday morning. I guess it really doesn't matter, planning on running the same distance and giving the same effort regardless of weight issues right?

From Huans32 on Tue, Sep 29, 2009 at 16:21:00 from 138.64.2.76

Very interesting stats Dustin. Your looking very strong for a good finish. What is your goal then?? 2:40ish

From Steve Piccolo on Tue, Sep 29, 2009 at 23:46:52 from 66.60.123.63

I would not be surprised at all if you break 2:40 this year. Your times have been great all year. But no pressure of course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't run today, just felt like taking the day off

Weight: 0.00
Comments
From Superfly on Wed, Sep 30, 2009 at 14:05:25 from 208.117.127.110

Your training looks good in comparison to years past... PR on Saturday? Good luck man. If you want to back off and run with us you'll need a Hitler 'stache to get in the club. So just run a good race and PR.

From Kory on Fri, Oct 02, 2009 at 00:24:42 from 24.116.153.110

Dustin your going to do great on Saturday. I'm not going to say good luck, because the training proves you have it to PR. Now keep positive and keep the confidence high.

I'm praying for you my friend. You deserve a PR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles down through Confluence Park, felt pretty good.

Glycerin Miles: 5.00
Weight: 149.00
Comments
From Scott Wesemann on Thu, Oct 01, 2009 at 12:22:15 from 66.239.250.209

Good luck at the SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Busy night with meetings and technology class, didn't get a run in.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Woke up and did two easy miles down to the cow field and back.  It was chilly this morning, but I didn't feel too bad once I got going.

Glycerin Miles: 2.00
Weight: 149.00
Comments
From Teena on Fri, Oct 02, 2009 at 10:36:02 from 74.211.26.22

Best of times in the morning Dustin!!!!

You are going to do awesome!!!

Can't wait for the report!

From Cheston on Fri, Oct 02, 2009 at 15:20:00 from 75.211.150.151

Dustin,

Have fun tomorrow. Oh, how I wish I was a Washington County Resident.

Your going to rock tomorrow. Can't wait to hear how it went.

Negative splits baby!!!

Race: St. George Marathon (26.2 Miles) 02:55:01, Place overall: 101, Place in age division: 24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.8026.200.000.000.0027.00

Well, this was another bummer year at the St. George Marathon for me. Finished in 2:55:01, 101 place overall, and 24 in age group. Usually I do a great job keeping splits with the Garmin, but my battery died at mile 16 (about the same time I died), so I finished without knowing what my time was. I would have paid more attention at the finish, but for me the highlight this year was running across the finishing line with my two youngest boys. I've never done this before, and I figured since my race was basically over at mile 16, I would have some fun at the finish with the boys.

I started really good and James Holt and I helped each other through Veyo. I went through the first ten miles right at 1:02 which is what I was wanting to do.

The half was around 1:22:30

Soon after the half I started cramping up and really had problems with the legs. Everything was in pain, quads, calves, hips, hamstring. I really started to slow and began stopping at most aid stations and stretching. Around Winchester Tyler came flying by looking strong. Also around Winchester Steve Hooper came along. It was nice for Steve to be there as we were both struggling with cramping issues. It became almost funny because I would walk some and Steve would run, then I would catch to him and he would walk and I would run, this went on until about mile 24, when I was able to keeping running a little longer.

I felt so slow going through town, however it was fun watching some different people from the blog come flying by. My main goal was to not get injured so the pace was real relaxed.

Like I mentioned once I got close to the finish I found the boys and had fun finishing with them. I'm sure it will be something they will remember and also something I'll always remember.

So in summary a bummer race, what is next? I don't know. I enjoy marathons but I always feel better running 10K's and halves. I can handle the longer races, but really I have more fun when I'm out just running with the guys and having a good time on the longer runs.

I was really happy to see some of the performances of my good friends. Steve Piccolo did awesome ran 3:02, qualified for Boston, and had a 22 minute PR.

So I found a lot of joy in seeing others have good days, when mine didn't go quite as planned.

Here are the splits up until my Garmin died (Boo)  I was actually having a really good race until this point.  The overall average was right at 6:16

 1-6:20

2-6:18

3-5:59

4-5:50

5-6:00

6-5:46

7-5:46

8-6:46- Veyo Hill

9-6:40

10-6:25

11-6:52-Starting to notice some unusual pain in the legs

12-6:34

13-6:13

Half 1:22:30 ?

14-6:22

15-6:10

16-6:00

Garmin dies and so do I... bummer.


Yellow Speedstar Miles: 26.20
Weight: 147.00
Comments
From Teena on Sat, Oct 03, 2009 at 17:21:29 from 74.211.26.22

Hey Dustin!!!

Sorry that the race did not turn out as you expected ... but still very impressive!!!

From JamesH on Sat, Oct 03, 2009 at 17:55:45 from 74.211.22.194

What a day huh? Thanks for the company for the first 7. It helped to be running with you a lot. I wish it would have worked out better. I thought we where both ready for a really good race. You did well dispite it all. Good job today.

From Mike Warren on Sat, Oct 03, 2009 at 18:19:56 from 208.117.124.133

Hey Bro, great job! Was a blast hanging out with you after the race. Your race report pretty much tells everything about you. Thats why your a great person and friend, always wanting others to do well. Looking forward to running again.

From Burt on Sat, Oct 03, 2009 at 18:33:26 from 98.167.151.26

Great job Dustin. My kids ran me in the last mile of TOU, but they finished like 3 minutes before me.

From Jon on Sat, Oct 03, 2009 at 18:46:49 from 75.169.149.146

Sorry about the bummer race. 2:55 isn't a terrible time, at least. Maybe we should all give up marathons after this- Holt for ultras, and you for 10k's and halfs!

From Andy on Sat, Oct 03, 2009 at 18:57:13 from 76.23.40.200

Great attitude for a bummer day. Your boys will always remember crossing the finish line with you.

From Cheston on Sat, Oct 03, 2009 at 21:17:13 from 75.210.51.149

2:55 is nothing to get too down about. I know what you mean. Pushing hard all year and being consistent deserves a PR. You earned it and should have got it. I don't know why it works out some times and others not.

I'm in your boat. I don't know what to do next. Keep running and you'll figure it out.

Your awesome. Nice finish with the kids.

From Kelli on Sat, Oct 03, 2009 at 22:34:17 from 75.162.136.134

Sorry about the Garmin, we do rely onthose things to keep us going! I hope you got a GREAT picture at the finish with your boys, that is awesome.

From jtshad on Sun, Oct 04, 2009 at 12:01:10 from 69.20.183.178

You ran a strong race, sorry it didn't turn out like you wanted. Running with buddies is really one of the best experiences, I agree. Keep you head up, 2:55 is a good time.

From Superfly on Sun, Oct 04, 2009 at 13:41:32 from 208.117.127.110

Way to have a positive attitude about things Dust. I tend to get a little more negative when races go south. Running in with your kids is awesome and something that I'll one day do.

I think I'm like you in that I like training and running with the club a lot better than racing.

From Paul on Sun, Oct 04, 2009 at 17:13:25 from 174.23.93.194

Sorry it was a tough one. But running across the line with boys sounded fun. I look forward to doing that.

From MarcieJ on Sun, Oct 04, 2009 at 18:24:29 from 74.211.7.245

I wish the day would have gone better for you! It's definetly frustrating when you train for it and it does not go as planned. Wait to have a good attitude. I need to start running with you all again!

From RivertonPaul on Sun, Oct 04, 2009 at 18:42:00 from 75.169.4.137

Sorry the wheels came off after the half. Great finish with the boys.

From Bec on Sun, Oct 04, 2009 at 21:58:41 from 67.177.35.60

Didn't go so well? I don't know what your PR is, but that time is still fabulous. What is next?

From TylerS on Mon, Oct 05, 2009 at 15:34:25 from 66.29.160.130

Awesome job Dustin! I had you in sight the whole time I just couldn't get my legs to turn over at all. I was hoping that when you stopped that you were going to drag my but in. I was struggling bad up that hill, but I thought once I started on the down that things would get better and it didn't! You are still a stud, not everybody can run a 2:55:00 and you still have a very solid PR on that course that I may never reach. Time to eat and relax a little.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't run today, still feeling pretty sore.  I'll probably take it pretty easy the next few weeks.  I don't really have any races planned for the near future.

Weight: 0.00
Comments
From Kory on Tue, Oct 06, 2009 at 16:00:20 from 134.50.201.14

Take it easy and enjoy the recovery. I was looking at your training leading into STG and you did have the speed work put in. Do you think it would have been the aerobic miles that you needed? You know this course so well.

From Dustin on Tue, Oct 06, 2009 at 16:10:16 from 204.113.48.77

Kory-I don't know if I had properly prepared myself in the days leading up to the race. It was just really strange I cramped up as bad as I did. I might have started off too fast also. Anyway, hopefully I can learn somethings from this race and move on.

From jodee on Tue, Oct 06, 2009 at 21:26:06 from 70.92.244.42

I bought the Asics Evolution. I really like them. Since I have a gym membership I got 10% off. It's hard to make a big purchase like that but I haven't had running shoes since 2007 and I've been saving up. I really love them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Took another day off.  I just went back and put my mile splits on my race report, up through mile 16 when my Garmin died.

Ok so what is next?  I'm considering finishing out the year with the following races

Butch Cassidy 10K- Nov. 7th

The Mesquite Half- Nov. 21, (possibly the full pacing Mike Warren)

Also, right now my mileage is just over 1900, and I would like to break 2300 for the year, which I should be able to do.

Anyway, I've been thinking a little about next year.  At first I was wanting to go and do Boston this coming spring.  However, now I'm wondering about staying local, saving some money and then maybe going back to Boston in 2011.  I really would like to get a backyard put in as well as a basketball court, so maybe that will be the focus this spring instead of Boston.

As far as running.  I'm not planning on heading to the trails or ultras (at least not yet)  I'm thinking I would like to give the Utah Grand Slam a try.  I really enjoyed the Ogden Marathon last year, and think I could do well at the other races.

As far as the St. George Marathon.  I'm sure I'll be back next year.  However, I'm really considering not running the course at all until the day of the marathon.  I usually really enjoying running down the course after a long lay off, but doing it numerous times leading up to the marathon does something to me mentally.  Besides, I think I know the route pretty good by now.

So there you go, that is the plan right now.

Weight: 0.00
Comments
From Cheston on Wed, Oct 07, 2009 at 13:54:55 from 75.193.252.93

Sounds like a good plan man. Maybe you can help me figure mine out now.

From jodee on Wed, Oct 07, 2009 at 22:33:12 from 70.92.244.42

You are more than welcome to come out to WI and run some races!!! I definitely agree about courses becoming a mental stumbling block! That would be pretty cool to hit up all the marathons in Utah!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile easy loop over to 300 West back on 200 North.  Legs felt sore still.

Blue Stratus Miles: 2.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Did the La Verkin loop. Felt pretty good tonight.

Glycerin Miles: 3.00
Weight: 150.00
Comments
From Little Bad Legs on Thu, Oct 08, 2009 at 23:05:24 from 67.170.153.203

Good job on the marathon. Sorry it didn't work out exactly as you'd planned.

From Teena on Fri, Oct 09, 2009 at 00:04:55 from 67.177.20.13

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

A little cross training this morning. Went and played some basketball it has been awhile since I've been able to do that, so it was nice to see some of the guys again.

Good run this afternoon.  Ran 5 over to the Hurricane City Park and back averaged 7:53 which was good.  The pain in the right shin area has returned. April said it is just a tight muscle so no damage to the bone. It had been feeling better after the massage last week, but started hurting again during the marathon, (along with the rest of the lower body) Anyway, nice afternoon to get out.  The weight after the run is good to.  I've been eating junk all week yet I'm lighter than I was last Saturday on the morning of the race, go figure.

Blue Stratus Miles: 5.00
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Met up with Logan, Steve, and Mike at Jacob Hamblin home and did an 8 mile run. We started off on some trails heading south. After 4 miles Mike and I turned back, we took a different route back which was only 2 miles, so then we did another two miles back into Santa Clara then back to the Hamblin home. Was good to get out with the guys, beautiful temp's this afternoon. My right leg was bothering me a little bit again.

Glycerin Miles: 8.00
Weight: 149.00
Comments
From Teena on Sun, Oct 11, 2009 at 15:46:41 from 67.177.20.13

Baby that leg. Glad you enjoyed the guy time! Very cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Went and played basketball this morning for an hour, not feeling too good.

Weight: 0.00
Comments
From TylerS on Mon, Oct 12, 2009 at 10:45:35 from 66.29.160.130

What's not feeling good? Are you sick or just sore? I started blogging again today! Work has slowed a bit and I think that it will help me get out this winter!

From Dustin on Mon, Oct 12, 2009 at 10:51:15 from 204.113.48.77

Ate too much bad food over the weekend, stayed up way too late watching the Rockies lose, bummer. Then got up too early to go play basketball, now I'm just here at work not feeling good at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Didn't run today, did Driver's Ed for two hours after school then went to Jansen's soccer game and then Jordan's football game.  Both games were exciting and both kids played good. Jansen made 2 of his team's 3 goals and Jordan had some pretty good tackles. He actually laid a kid out pretty good on a block.  The kid's dad got pretty upset and ran down to the field.

Weight: 0.00
Comments
From jodee on Wed, Oct 14, 2009 at 21:01:57 from 70.92.244.42

Channel that anger Jord! Hey I need you to help plan out some workouts for me. We can talk about it during Christmas or sometime. I just want to get faster and actually train rather than just run and have no clue what I'm doing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

Basketball this morning.

Good 3 mile run tonight, pushed the pace a little faster than I normally do.

21:18 (7:06) pace

Ran from the high school out to the intermediate school and then back

The plan is to take it pretty easy the next few weeks. I have some nagging injuries that have been bothering me, for awhile, so I'll just take one day at a time.

I do plan on starting up a 10 week training cycle and getting ready for the Painter's Half in January. I've never really had a good race there, (I've only ran it twice, the last two years I only did the 5k) Anyway this year I would like to really try to have a good race there.

Weight: 150.00
Comments
From Bill on Wed, Oct 14, 2009 at 10:47:04 from 168.179.180.160

Mr Basketball! Did anyone tell u that ur too short! LOL! Did you hear the district is doing a background check every 6 years now. Do i need to start looking for a new job for u, or are u going to try out for the Utah Jazz!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Basketball this morning, roofing the rest of the day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Another full day of roofing.  I felt very sore this morning, probably worse than any recent race.  I think I bruised some ribs with the fall yesterday.

Weight: 0.00
Comments
From Brent on Tue, Oct 20, 2009 at 16:59:29 from 66.7.127.219

Dustin, read your STG race report, it seems you are in great shape, another marathon coming up, vegas baby? Always tough when the time does not reflect your conditioning. Have you worn calf sleeves, has completing stopped my cramping, "zoot" look funny, work great.

Stay Kool, Paradise was Great, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

No run today still working on the cabin.  I'm feeling pretty beat up.

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

Busy day and didn't feel like doing anything once I got home.

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

Played basketball this morning.  I'm still feeling very sore from the weekend.  My right hip has been in quite a bit of pain as well as some ribs.  I thought maybe exercising a little would help me feel better, but I'm not sure it did this morning.

Weight: 153.00
Comments
From Superfly on Wed, Oct 21, 2009 at 10:06:25 from 208.117.127.110

better go see April:) but then you'd still feel beat up at least at first.

From Kory on Wed, Oct 21, 2009 at 14:25:03 from 134.50.89.55

I hope your body starts to heal. If I were you I would get a massage and take a few days off from running and basketball.

Basketball is a lot more of a workout than running, and you know it's harder on the body.

I'm looking forward to basketball season to start.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy 3 miles around La Verkin.  This was the first run I've done since my little roof accident last Friday.  I've still been feeling pretty sore, and today was no different on the run, so the pace was real slow.

Blue Stratus Miles: 3.00
Weight: 152.00
Comments
From JamesH on Thu, Oct 22, 2009 at 18:54:38 from 74.211.22.194

Maybe you should stop trying to fly off of buildings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Good morning of basketball.

Went for a bike ride this afternoon.

This is my 3rd week of active recovery.  Probably ready to get back to a more regular running routine next week.  I guess we'll just see. 

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy 4 miles, did some weight training after

Defyance Miles: 4.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Basketball this morning injured my right upper chest/shoulder area in a collision with a guy twice my size

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Another morning of cross training

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Didn't run today, I just haven't been very motivated lately.  My chest/pectoral muscle is still killing me.  I injured it on Monday and can't believe how much pain I'm still in.

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

Didn't run again, I'm wondering if maybe my upper chest pain could be a few broken ribs, because the pain is not going away.

Weight: 0.00
Comments
From Superfly on Sat, Oct 31, 2009 at 13:42:36 from 208.117.127.110

Hope that's not the case. That fall of the roof was bad man. Get yourself better soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Basketball

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

No run today, ribs still hurting

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

No run today.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Good morning of cross training

Weight: 0.00
Comments
From Superfly on Wed, Nov 04, 2009 at 12:00:38 from 208.117.127.110

Hope your ribs start feeling better soon. That could end up a big issue if it's broken.

From Dustin on Wed, Nov 04, 2009 at 13:06:48 from 204.113.48.77

Yeah they aren't getting any better. The injury is in my upper rib cage, it hurts quite a bit each time I take a step running, just the jarring I guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Yippee! Actually got a run in today.  Only did the La Verkin loop so only 3 miles and they were pretty slow and painful.  The ribs were hurting and the legs didn't feel very good either, but it was still nice to get out and enjoy the great weather.

Glycerin Miles: 3.00
Weight: 154.00
Comments
From Steve Piccolo on Fri, Nov 06, 2009 at 03:06:00 from 66.60.123.63

Way to get out there and run! I hope the pains go away soon for you. I was thinking about your comments the other day. I think if you are feeling burnt out that you shouldn't feel any rush to train hard. Knowing you, you will get back into shape in a snap, when you are ready. Especially since you've been training consistently for so many years and you play b-ball regularly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

basketball this morning, not sure about the 5K race tomorrow??

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Decided against running the race this morning, still feeling sick and the body has been sore, but I think the ribs are starting to get a little better.  Also my schedule should lighten up a little the next few weeks which will be good.

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

Basketball this morning

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing feeling sick with a cold, ribs still sore it has been two weeks.

Weight: 0.00
Comments
From JamesH on Tue, Nov 10, 2009 at 20:20:27 from 74.211.22.194

If its cracked/broken ribs it will be months before it doesnt hurt. At least that was my experience. And that was when I was younger and healthy.

From jodee on Wed, Nov 11, 2009 at 12:17:47 from 70.92.244.42

Have you had it looked at? You should take Gary to court;) Hope it gets better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still feeling sick, but getting better.  Ever since the marathon it has been one thing after another.  I've taken quite a bit of time off, so I'm sure it will be hard to get back into training, but I need to do it.

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

Yeah! I did a 3 mile run.  Finally felt good today, no real pain in the ribs, my cold is getting better even though I coughed and did farmer blows the entire run.  Was also nice because I was able to run before it got dark.  I've been on a pretty busy schedule and haven't been getting home until later, so today was nice.

Blue Stratus Miles: 3.00
Weight: 152.00
Comments
From Steve Piccolo on Thu, Nov 12, 2009 at 20:36:19 from 66.60.122.20

Glad you got a run in! Hope you keep feeling better.

From jodee on Fri, Nov 13, 2009 at 20:00:25 from 70.92.244.42

I bet it feels nice to get back into it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

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

5 miles this morning, pretty rough going.  My hip flexors were really tight I guess that is probably from not running much the last 6 weeks

Glycerin Miles: 5.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

  It has been a difficult last few weeks, pretty much ever since the marathon things haven't been going that good for me.  First I had the roof accident which is never good on the body, then I broke a few ribs playing basketball, and then finally I got sick with a cold fortunately not the swine flu.

 Anyway, I'm hoping to get back at it and really hoping I can shake off the cobwebs in my joints.

Weight: 154.00
Comments
From JamesH on Mon, Nov 16, 2009 at 12:25:25 from 209.33.199.105

Have you talked to Bill about the 50 mile relay in December?

From Dustin on Mon, Nov 16, 2009 at 12:35:19 from 204.113.48.77

Yeah he mentioned it, sounds like fun. That doesn't give me much time to get back in shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Good run over to Hurricane City Park and back.  This 5 mile run felt much better than Saturdays.  Right now I'm just taking it one day at a time

Blue Stratus Miles: 5.00
Weight: 0.00
Comments
From Steve Piccolo on Tue, Nov 17, 2009 at 23:13:31 from 74.2.240.3

Good job getting out there. I bet this break will help you in the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

4 miles this morning

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles down through Confluence Park.  Not really that great of a run.  My hips have really been hurting again.  It hasn't been as big of a problem this year, but two years ago I really struggled with hip pain.  I hope I can get over this soon.  I'm leaning more toward just doing the 5K again this year at Painter's instead of the half.  Do some 5K's and 10K's in the spring and then run the Hurricane Half in April and then the Ogden Marathon in May.

Glycerin Miles: 5.00
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

Basketball

Run up the La Verkin Twist then out toward the Cracks, then back on the highway.  My right hip was really killing me, especially running downhill.  Besides that and a fierce wind it was a pretty good run. 

Defyance Miles: 7.00
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles this afternoon.  I ran 2 miles warm-up around Worthen Park and then the Wildbull showed up we did 6 miles down to the river trail and then back to the park.  My hip pain flared up causing quite a bit of pain.  I had to stop a few times to stretch and walk.

Blue Stratus Miles: 8.00
Weight: 152.00
Comments
From Bill on Wed, Nov 25, 2009 at 19:59:59 from 168.179.180.160

You could get into speed walking?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Played basketball this morning, hip pain was quite severe during the night and this morning.

Weight: 154.00
Comments
From Steve Piccolo on Wed, Nov 25, 2009 at 17:01:17 from 68.5.117.163

Sorry you're having so much trouble with the hip. Have you talked to Logan. I could be wrong, but I think I remember that he had some real troubles with his hip until one particular doctor was able to help him. Happy Thanksgiving!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Just an easy 2 miles, hips still sore

Blue Stratus Miles: 2.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Played basketball this morning

Weight: 155.00
Comments
From Holt on Fri, Nov 27, 2009 at 13:13:23 from 71.213.5.142

Happy Thanksgiving - you in town or up in Co?

From Dustin on Fri, Nov 27, 2009 at 21:15:01 from 209.33.192.10

We stayed here this year. Bill and I are running in the morning at 9 at the Brentwood Bowling Alley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Hip Pain please go away! November was a terrible month for me training wise.  I usually slow down from October to the first of the year, but this year has been worse than others.

Weight: 155.00
Comments
From jodee on Mon, Nov 30, 2009 at 17:59:55 from 70.92.244.42

Ugh! I'm really sorry, that must be so frustrating:( Have you been to a doctor or anything for it? Hopefully it will heal soon.

From JamesH on Mon, Nov 30, 2009 at 19:14:26 from 74.211.22.194

Are you going to be able to run Saturday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

Basketball this morning. 

Ran down to Pah Tempe and back home.  Easy 3 miles, hip pain was pretty intense.  I don't want to sound too old but I think I have arthritis in the hip.  I've noticed that two things add to the pain cold weather and whenever I gain a few extra pounds.  I think the hip pain could also be a result of having ran lots of miles over the years.  At this point I'll just keep working through the pain.

Glycerin Miles: 3.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Weight: 154.00
Comments
From Jon on Mon, Dec 07, 2009 at 17:42:33 from 138.64.2.76

Broncos!

From TylerS on Tue, Dec 08, 2009 at 00:13:10 from 63.248.32.71

Hey I am glad that I am not the only one in the 150's again! Man I have really put on the weight. I started P90X 4 weeks ago and man I have put the weight on. How have you been?

From Dustin on Tue, Dec 08, 2009 at 12:20:49 from 204.113.48.77

Tyler-I've been slacking with running, no desire but I've also dealing with quite a bit of hip pain again. I have also been pretty busy with work, I'll probably try to start up better after Christmas

Jon- Yeah Broncos are playing better as of late.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

Went and played basketball this morning. Also last night I got the treadmill set up in the garage even plugged it in, so I know it works, next step will be actually getting on it to run. I am planning on coming to running club tomorrow. What time and where?

2 very slow miles on the dreadmill, you have to start somewhere right?

Weight: 153.00
Comments
From Superfly on Wed, Dec 09, 2009 at 11:35:02 from 208.117.127.110

5 o'clock at the Dixie Center. See you there .

From TylerS on Wed, Dec 09, 2009 at 17:23:40 from 66.29.160.130

Man I love the weight! I have been feeling so guilty because I am over 150!! But I feel good knowing that you are right there with me. Not that I am saying you are fat, but I know Sasha thinks were both FAT!

From Dustin on Wed, Dec 09, 2009 at 22:50:54 from 209.33.192.10

Oh I'm beyond fat. I think the extra weight is what is causing most of my hip pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Good 6 mile run today.  I went over to Hurricane Middle School did a loop around the school then back home.  I haven't been running much, really struggling with hip pain, but felt like giving it a shot today, even though it is freezing cold here.  I've really become quite the wimp when it comes to cold weather.  Anyway good run average pace was 7:50 which is flying for me right now, considering the shape I'm in.

Defyance Miles: 6.00
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Basketball this morning

Weight: 155.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.003.007.00

Ran over to Zion Bank then up to the middle school, where Sunny picked me up.  Good run I ran the 3rd mile in 6:45.  I'm still feeling a lot of pain in my hip.

Glycerin Miles: 4.00
Weight: 155.00
Comments
From Superfly on Wed, Dec 16, 2009 at 18:18:17 from 208.117.127.110

Your doing just fine for this time of year. Hopefully the hip will feel better as we move into spring but it's still winter so not really time to stress about it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Basketball this morning

Weight: 155.00
Comments
From Bonnie on Wed, Dec 16, 2009 at 20:25:14 from 128.196.228.134

yup. A little boring Dustin. You might want to "spoof" it some by giving gory details -- like how you used your elbow to break the guys nose who tried to block your 3 point hook shot ...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 mile easy loop around La Verkin, before going to computer class.  Tonight's run put me over 2100 miles for the year, which is right where I was last year.  I was on track to be way ahead of last year, but it has been rough the last few months.  2009 started off slow, then things got going pretty good in the spring and summer and the year is now kind of ending on a downer as far as running.  Hopefully, I can get back into the swing of things in the next few weeks.

Glycerin Miles: 3.00
Weight: 156.00
Comments
From neumannator on Thu, Dec 17, 2009 at 20:48:45 from 71.213.76.1

Hang in there. I ran about 700 more miles this year than last. what did i get for it besides burnout? Well had pr's in the 5k and half marathon. Total improvement in these races combined = 2min10sec. a pretty poor return on investment. I am thinking that more mileage for me may not be wise. There must be something else going on with my body that i need to figure out. good luck with your training and have a Merry Christmas

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

70 minutes of basketball this morning. Planning on running after school today.

Good run this afternoon.  I did sort of a new loop.  I will call it the Hurricane Elementary Loop.  I ran up to the Substation then out on the 600 North trail, which is now becoming a road (boo!)  I then cut down past the new elementary school and back past the Hurricane City Park and then home.  The run was right at 7 miles and I did it in 56 minutes, so finished right with the 8 minute pace guy, which is pretty good for me right now. 

Blue Stratus Miles: 7.00
Weight: 155.00
Comments
From Huans32 on Fri, Dec 18, 2009 at 12:22:43 from 138.64.8.51

Nice job on hitting 2100 miles that is awesome. Keep it up man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Gained a few more pounds over the weekend, and I'm afraid it will be more of the same this coming week.

Weight: 158.00
Comments
From Steve Piccolo on Tue, Dec 22, 2009 at 03:09:31 from 66.60.123.141

Don't gain too much this week or we'll have to start calling you big buddha. :) Merry Christmas, Dustin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

2009 Race Calendar Painter's 5K-18:09 2nd place Spectrum 10K-34:56 1st place Run for Kids 10K- 37:42 3rd place Hurricane Half- 1:21:49 6th place Ogden Marathon- 2:53:55 13th place Enterprise 10K- 33:49 2nd place Provo River Half- 1:18:44 7th place St. George Marathon- 2:55:01 101st place

Haven't ran for over a week, it was freezing cold in Colorado. Anyway, I gained a few pounds and actually I'm in about the same place I was at the start of last year with regards to weight and being in shape or out of shape.

2009 was a decent year of running. Biggest accomplishments were winning the Spectrum 10K and setting a new old man PR at Enterprise 10K. I also had a pretty good race at the Provo Half. Both of my marathons were kind of disappointments.

For 2010 I'm considering doing the Utah Grand Slam and working on dropping the weight back down into the low 140's. The main goal is still to break 2:40 in a marathon.

Weight: 162.00
Comments
From Jon on Mon, Dec 21, 2009 at 21:34:04 from 198.60.103.104

Dude, what happened to the Broncos yesterday???

From RUNNMAN on Fri, Jan 01, 2010 at 19:11:11 from 64.255.89.70

I look forward to some good runs in 2010

Ken

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1516.6090.40134.0039.20333.002113.20
Blue Cumulus Miles: 130.50Nimbus Miles: 142.00Speedstar Miles: 225.00Stratus Miles: 85.50Glycerin Miles: 476.50Blue Stratus Miles: 324.00Yellow Speedstar Miles: 217.20Red Cumulus Miles: 44.00Defyance Miles: 100.00
Weight: 151.00
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