| Location: La Verkin,UT,USA Member Since: Feb 17, 2005 Gender: Male Goal Type: Local Elite Running Accomplishments: Post College
10K- 33:49 (Enterprise 09')
Half Marathon-1:16:29- (Hobblecreek 06')
Marathon 2:44:59 (St. George 07') Personal: I live in La Verkin, Utah. My wife, Sunny and I have 3 boys and 1 special little girl
I teach 7th grade Utah History at Hurricane Intermediate School and Driver's Education at Millcreek High School. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1276.80 | 66.20 | 128.50 | 14.20 | 214.30 | 1700.00 |
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| Glycerin Miles: 153.00 | Blue Stratus Miles: 161.00 | Defyance Miles: 319.50 | Yellow Speedstar Miles: 177.00 | Equation 3 Miles: 330.50 | Kinvara Miles: 175.00 | Launch Miles: 132.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 mile run over to Hurricane and back. While I was on my run, I was thinking a little about my training for this coming year and what I would like to do with my running. I tend to go in cycles between being in shape and then being out of shape, being motivated then being very burnt out with running. The last few years it seems I gradually build up the miles, try to run a lot in the summer, then finish with the St. George Marathon and then basically nothing from October until January. I'm wondering if I would have just as much success just running 50 miles a week. (I mean actually running 50 miles a week, no counting any cross training as running miles) I guess what I would like to test is if I could continue to be competitive in local races running 50 miles a week no more no less. I would continue to focus on two big workouts a week and one longer run. I'm just wondering if the less miles, especially in the summer would help me feel more refreshed and more motivated. I am considering doing the Utah Grand Slam which I think will help keep me motivated through the summer. The plan for this year is to stay local, and try to save money and then next year maybe go out to Boston again or try New York.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles with Bill from Brentwood Bowling out toward Sand Hollow and then back. The pace was pretty slow for Bill's liking 8:30 but it is going to take awhile before I'm back in shape.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 mile run out to my school averaged 7:55 pace, so a little faster than the other day. I was going to run home, but wasn't feeling the greatest so I had Sunny come pick me up. I don't think I'm going to run the Ogden Marathon now. I think the plan will be to just do the Utah Valley and then St. George in the fall. By doing Utah Valley this will give me one more month to get into shape hopefully.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 2.00 | 0.00 | 3.00 | 8.00 |
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Interesting 5 mile run. I started out and ran over to the water tank east of Zion View Estates, then I climbed up the very steep portion of Nephi's Twist trail. Anyway between the climbing and walking the first 3 miles averaged about 11 minute pace. I know pretty slow, but I was really sweating, way over dressed but that is good maybe it helped some with my weight loss program. Ok, once I got up on top I was near the highway and decided to just run a 2 mile tempo down the La Verkin Twist. I was interested to see where my speed is at. I hit 12:38 for the 2 miles so 6:17 avereage, I guess I got my answer I really don't have any speed right now, thee good thing was I didn't feel totally spent from the tempo.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran with Clyde, Ruth, and Bill. We just did a loop from the Dixie Center. The pace was a little faster than I've been running around 7:30, but I kept up for the most part. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 miles today. I haven't been feeling very good today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 |
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I drove up to the road going to the La Verkin Overlook, then ran from there out to the cracks and then down toward the river. Overall 6 mile run, I felt ok, fun to run on some trails I've never been on before.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. I went and played basketball this morning, but didn't feel like doing anything when I got home tonight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles over to Hurricane City Park and then back home. Today has been a really bad day for me. I found out I have to take the Praxis Test II in World History and U.S. History. I have had a pretty bad attitude about it for most of the day, but I guess complaining isn't really going to change the fact I still have to take the test. I am going to take the test in March rather than in June, because the date in June is the same day as the Utah Valley Marathon and I would hate to mess up my race schedule with a test. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 miles this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, I thought about it, but just didn't fit it in. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles this morning. This hasn't been a very good week of running, too many other things going on. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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Good 9 mile run this afternoon. I barely beat the 8 minute guy which was good. I ran 1:11:11 so 7:54 average. This was good because I walked up some of the hills. I run out and back on 600 North Trail, which is quickly becoming a road now. Mile 7 and 8 were both under 7 minute pace, which was good. I over dressed again which made the run a little uncomfortable. Anyway, not a many miles as last week. In fact I'm still not really into training mode yet, but I've been pretty busy with some other things, so I'll continue to try to run when I can and when I feel like it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Played basketball for 90 minutes this morning, then went and ran 7 miles with Bill over at the Dixie Center. I was doing ok the first few miles, but then I started to tighten up so I decided to stop after 7. The pace was right around 8 minutes for the run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Did the La Verkin loop then added a few more miles. I didn't really feel like running today, but it was ok once I got going. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Too many things going on today, didn't get a run in. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles this morning, it has been a busy week. Jordan had his Eagle Board of Review last night and they recommended him to receive his award, so now the paperwork just has to go to the national council. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
| 2 quick miles average 6:40 pace. Not much else to report, pretty sorry week. I got beat up again playing basketball a few days ago, now my ribs are hurting again. |
| Yellow Speedstar Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Did a good 6 mile run this evening, after a busy day. I ran out toward Toquerville. I did 3 miles out then 3 miles back. Going out I hit 23:45, coming back was 23:11. Overall 46:56 average pace was 7:49, which isn't bad considering the rolling hills on this run. Pretty proud of myself I didn't even walk up any of the hills tonight. Had some ankle pain, I think due to the cold weather. Also my ribs were really bothering me from where I got hit the other day. Really considering giving up basketball, which is hard for me to do. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran up the Overlook Trail, to the La Verkin Overlook, always a challenge because it is really steep for much of the first two miles. Coming down I felt pretty good, ran the trail along the La Verkin Twist | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy |
| Yellow Speedstar Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, too busy with other things, hope to have more time tomorrow and Saturday | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| Good run this afternoon. Ran from the house over 600North to Walmart. Averaged 7:30 for the 8 miles. The last two miles I ran 6:28 and 6:31. Did an easy 1 mile cool-down to finish. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing today, no excuse just didn't run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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3 miles this morning around town. 5 miles this evening. |
| Glycerin Miles: 3.00 | Defyance Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles nothing to report. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice 5 miles this evening | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Good five mile run through La Verkin, then down to Pah Tempe. 40 minutes so 8 minute pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
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Went and played basketball this morning. I was still feeling kind of bummed. Sunny got in an accident last night, fortunately nobody got hurt, just did quite a bit of damange to our van, good thing we have insurance, but it will still cost quite a bit to reach our deductable. Oh well I guess I shouldn't stress so much about it. Ran 5 down through Confluence Park, it was kind of cool I saw a fox so I stopped and watched him for a little while. The run wasn't that good, for some reason my body has been really sore lately. The hips are especially tight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, didn't feel very good. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Day 1 of my 18 week schedule for the Utah Valley Marathon. The workout today was supposed to be 8 miles total with 4 miles tempo. Well I did a 2 mile warm-up over toward Hurricane then got right into the tempo, but I planned on only doing 3 miles, just because I don't think I could have handled 4 yet. I ran out to 700 South then all the way west until the road turns back to the state road. The tempo went ok, pretty flat surface which was good. 1 mile 6:13 2 mile 6:22 3 mile 6:33 I was really hurting on this mile, thought for sure I was going to have a little "accident" anyway this mile was also slightly uphill Overall total was 19:12 so not bad (6:24 average) Ran 1 mile cool-down and barely made it to McDonald's to use the bathroom, then ran to the middle school to use Jordan's cell phone to have Sunny come pick me up, since I wasn't feeling too great. Anyway, she was busy and couldn't come get me, so I just ran home easy. Good day, but 10 miles total is quite the workout for me right now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| No real desire to run today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| The first Pah Tempe Hill Workout of the year, also the first time puking during a workout for the year. The goal was just to hit each under 2:20. I figured that would be a good goal, especially since I don't know where I'm at fitness wise. Did a two mile warm-up then got into the workout. The plan was just to do3 repeats today. 1-2:10 This one felt super easy, but I made the mistake of going to hard, which caused problems for the rest of the workout. 2-2:16 Wow this one didn't feel good at all. Arms, legs, hips everything just froze up 3-2:18 Well, after puking after the second repeat and taking a little extra rest I attempted the last one. It felt pretty good until the last little hill, which really wiped me out. Didn't have time for a real long cool down so just headed back home about 1.5 miles Anyway, glad I made my way through this workout. I'm sure these will get easier with time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran all over this afternoon. Went over to Hurricane then back to La Verkin, then down through Confluence Park on a new trail, which was cool. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, parents in town got bust doing other things. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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Basketball this morning. Easy 4 miles this afternoon, didn't feel very good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Fun run tonight. I don't do a lot of trail running, but tonight I headed over to the Rim Trail and did an out and back run. 3 miles out just under 30 minutes, and then 3 miles back about the same maybe a little faster. It was definitely a good workout going up and down the hills. I can't believe I've lived here now for over 5 years and I've never been up on this trail. I really need to get out exploring more, especially before all the snakes come out. That is something I really don't enjoy meeting up with when I'm trail running. Also, the ankles did pretty good just a couple of tweaks on the run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 1.50 | 0.00 | 3.00 | 9.00 |
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Basketball this morning Did a speed workout tonight 3x1000m @ CV pace with 2:00 minutes rest Still trying to get in shape and legs a little tired from the trail run yesterday, so not really looking forward to this workout. Anyway did 2 miles easy warm-up then did the repeats over by the cow field 1-3:35 (5:43 pace) This felt pretty good, but it has been awhile since I've done these so I didn't know if I was going to too fast or slow. 2-3:30 (5:30 pace) This one felt more difficult 3-3:35 (5:43 pace) I struggled on this one. I might have been able to have done one more, but didn't really feel like it. I'm sure with time I'll be able to get this times back down to the mid 3:20's Finished with 2 mile cool-down
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| Yellow Speedstar Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles with Bill this afternoon. We went from the running store out to the Parkway then did the loop back through Green Springs. It was a nice run. My ankle was bothering me a little. I think it is time for new shoes. My tax refund can't get here soon enough. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles this morning, with Bill, Steve, Mike, Bruce and James. We did the tempo run loop from the rec center over to Valley View Drive. Bill took off from the start and Steve went with him. Mike also ran a little faster. I hung back with Bruce and James, but still hit a few miles just under 7 minute pace. I need to lose some weight as I think it would really help my joints, especially my hips. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't run today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Good run this afternoon. I went from the house over 600 North to the bowling alley then up to Wal-Mart. I averaged 7:36 for 8 miles. Ran 6 miles first, then I hit two miles at 6:24 and 6:27, then did two miles cool-down. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cold, rainy 6 miles this afternoon. Ran down through Confluence Park, nothing to exciting the river was higher than usual because of all the rain lately. My legs and hips were sore from the run yesterday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Busy day traveling up to Salt Lake for the UCET conference, no run today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today got home late from the conference, this week has been pretty low. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
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Basketball this morning. The last two months have been better than Nov and Dec, but I'm still behind schedule as far as running, just been really busy with other things.
Easy 5 mile run over to Hurricane City Park and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Didn't feel like running tonight, but forced myself out the door and ran 6 miles up to the substation and back. I felt pretty good once I got going. With a little push the last .5 I barely beat the 8 min guy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
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Basketball this morning, good workout. Easy 2 miles tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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Basketball this morning, planning on running this afternoon. Just an easy 4 miles this afternoon ran over on the west side of Confluence Park, didn't find as many trails as I was hoping to.
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Lake to Lake Relay (50 Miles) 05:08:36, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.30 | 0.00 | 4.50 | 5.20 | 0.00 | 11.00 |
| Well, we got another team together this year and did the Lake to Lake Relay. We had Steve, James, Clyde, Bill, and myself. I was pretty nervous coming into the race, because I'm out of shape and I was worried about the pain that comes with running fast. I ran leg 2 which was a good 5.1 miles with a few rolls. I started off about 2 min behind 1st place and probably a minute behind 2nd. I quickly got the 2nd place run, but wasn't able to catch Ross Decker, but I did close the gap to 1 min down. Leg #2 1-5:34 Wow I'm going fast again, as Ricky Bobby would say. 2-6:20 Short hill climb this mile 3-5:45 Good mile, feeling good but starting to over heat. 4-5:58 Another fairly flat mile 5-6:31 Gradual hill climb .19- 1:06 31:16- 6:01 average Leg #7 This leg was fairly flat for about 3.5 miles with maybe a little bit of climbing the last mile. However, I was spent from my first leg and I really struggle on this leg. Good thing we had a nice lead by this time. I just felt bad I didn't run faster 1-6:07 2-6:34 3-6:49 really struggling 4-6:56 I was actually feeling a little better by this part, but now I was climbing the hill on Riverside Drive .45- 2:58 29:26- 6:37 average Anyway, we had a pretty interesting finish as team Decker was able to make a great comeback. Fortunately for us, we had Clyde who was able to come back and secure the win for us. All in all it was a fun race. I just need to get back in shape. I felt great the first leg, but didn't have anything left for my second leg.
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| Yellow Speedstar Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 4.00 | 9.00 |
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Basketball for 70 minutes this morning. Easy 5 miles this afternoon
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mile run over to Hurricane City Park and back | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took my Praxis test this morning, but didn't feel like running at all this afternoon. This week has been a bad week as far as running, but I've got quite a few other projects done. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
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Basketball this morning.
5 miles this afternoon out to my school, not feeling too good, no energy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Much better run compared to yesterday. I did 4 miles down through Confluence Park, then went and watched Jansen's soccer game, then did 3 more miles after that. It was a beautiful day today, not too hot, not too cold just right. However, I have been struggling some with allergies | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
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Basketball this morning, not feeling to good. 5 miles easy Ran over to Hurricane City Park and back home, once again very nice temp's today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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The week started off good, but I got pretty sick with allergies Thursday through Saturday not good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run again, no energy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Feeling a little better, but decided not to race Spectrum. The next 3 weeks aren't going to be very good for training, as I will be teaching a Driver's Ed class every night, maybe I'll try getting up and running in the morning which takes quite a bit of effort for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Busy day but I was able to get in the La Verkin 5k Loop, still not feeling very good which is no fun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, too busy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Basketball this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just 3 easy miles. Busy week with Driver's Education. I'm planning on starting a 10 week schedule on April 5th and will try to get in good enough shape to run the Utah Valley Half Marathon on June 12th. I've just been struggling with running this year, no real motivation.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran over to Nephi's Twist then up the big hill, then back down the La Verkin Twist. I felt good the first two miles, but the rest of the run wasn't very good. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Did 9 miles this morning, over 600 North then back through Hurricane, stopped at the city park for a drink. I felt pretty good the first 5 miles, then struggled the rest of the way. It was no fun running in the crazy wind today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, ran out of time. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 2.00 | 0.00 | 0.00 | 7.50 |
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Sunny dropped me off in Virgin tonight and I ran home 6 miles to the bottom of the Twist. I started off feeling pretty good 7:14 the first mile and that was into a strong head wind, so I figured maybe I would try to race the 7 minute guy for awhile. 1-7:14 2-7:05 another good mile 3-7:48 uphill and into the wind still 4-7:15 starting to flatten back out 5-6:10 zoomin' downhill 6-6:07 downhill but very, very strong headwind here. 41:45 (6:56 average) This was a good run tonight, especially considering how burnt out I've been. The reason this was a good run, was the fact I kept pushing even when my stomach was hurting (due to eating a pepperoni stick, bag of sunflower seeds, and a Pepsi while at Driver's Ed) and my hip was also hurting (due to being overweight still) Once I got to La Verkin I did a nice 1.5 mile easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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Basketball for 70 minutes this morning. Easy 4 mile run over to Hurricane and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Good start to April. Did a 9 mile run with the club. Ran the first 4.5 with Steve, James, Clyde, another guy and Toby. Then turned back and went and got Bill, he was hurting a little we back tracked some and then made our way back to the Dixie Center. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with Bill and Cody, we ran on this year's Hurricane Half Course. I felt ok, but not great, now it is off to Colorado for the weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today in Colorado | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, got home from long trip to Colorado and didn't feel like doing anything. Hopefully I'll be more motivated tomorrow and the rest of the week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile run tonight. Ran out to the Intermediate School and then back home. Going out I felt really good averaged 7:00 min pace for the first 5 miles. I did some work for about 20 minutes then ran back home, didn't feel quite as good coming home averaged around 7:50. Anyway, good run tonight. Also I found out today that I passed my Praxis Test which is a big relief, now I can run the Utah Valley Marathon and not have to worry about taking the Praxis retake which is on the same day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Played basketball this morning for 70 minutes, legs felt tired from the run last night | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran over to the substation in Hurricane and back. I didn't feel that good on my run. I'm officially an old man now. I played on a city league softball team tonight. I went 1 for 2 with 1 RBI and then flied out. I played right field and had one error. Don't worry guys I didn't log any of my time playing softball as cross training miles. I mean I didn't even break a sweat. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Went and played basketball for an hour this morning. Probably won't have time to run this afternoon. I'm doing Driver's Ed, then going to the Five for Fighting concert. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Got over to the Run for Kids Race right before it started. Talked to Tyler for a minute, then found Bill. I paced Bill and we ran just over 41:00. The first three miles were between 6:20 and 6:30 pace, the second half of the race is quite a bit more difficult and we didn't run as fast. Interesting during the race I ran into a Jana Cooke, a girl I ran with at Ricks, she was running pretty strong and came in just behind Bill. After the race, I went back out and did another 6 miles easy, pretty much ran the course backward and got in some good miles. |
| Yellow Speedstar Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 4.00 | 9.00 |
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Basketball this morning, certainly feeling like a Monday morning. I ate too much over the weekend. 5 miles this afternoon around La Verkin, didn't really feel like running, but it was ok once I got started.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran down through Confluence Park, didn't feel very good so I only did 5 miles. It was a really nice afternoon did some work in the yard before the run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 4.00 | 11.00 |
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Played basketball this morning, even though I had trouble getting up. I'm planning on doing a track workout with Bill tonight, meeting at the store at 5:45.
Good speed workout with the Wildbull. We met at the store and jogged
over to Pine View High. Did 2x1600m with an 800 recovery jog 1-5:38
felt pretty good 2-5:48 didn't feel bad, just not as good as the
first one. Easy two mile cool-down.
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| Yellow Speedstar Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, just ran out of time. Hope to get in 6 miles tomorrow and then go long on Saturday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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3 easy miles pushing Jarren in the stroller with Sunny also running, and Jansen riding his bike. We did the La Verkin Loop Did 4 miles easy over to Hurricane and back. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Good tough longer run this morning. I haven't ran this far since the marathon in October, so this was quite the test for me. We met at Mike's this morning and ran up Snow Canyon State Park to the top, about 8.5 miles, then came down the marathon course about 8 miles. I didn't feel very good coming down. Mike and Steve were flying and looked very strong. Justin and Josh also ran good. Once on Snow Canyon Parkway I had to keep stopping and walking a little bit. I finished up with Scott who had also ran down from the top. I was disappointed with the way I ran this morning, but I guess I should be happy that I was able to run as far as I did. I just need to keep increasing the weekly miles and start adding some more longer runs like the one this morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 3.00 | 10.00 |
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Basketball for an hour this morning. Did the La Verkin Loop pushing Jarren in the stroller, it was hot out this afternoon and he quickly fell asleep. He is getting more heavy to push, so it was a good workout. After 3 miles with him I dropped him off at home, then ran up the La Verkin Twist and some trails for another 4 miles. Today was the first day of the year that I ran with the shirt off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran up to my softball game, then ran home. It was a total of 6 miles. For some reason my legs felt pretty tired tonight. Hope they feel better tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Played basketball this morning for an hour. 3 miles on the dreadmill. Actually it wasn't that bad, just need to get some oil for the treadmill, it was making an awful sound, maybe because I haven't used it in quite some time. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Busy day only got in 2 miles late tonight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 3.00 | 13.00 |
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basketball this morning.
Good 10 mile run tonight. Went from the house over to Brent Bowling Alley, then up to Walmart. I ran 8 miles at 7:10 pace, which felt pretty good. I'm not sure if I'll have much time to run tomorrow or not. I have lots of family coming into town for Jordan's Eagle Court of Honor. It is tomorrow night at the La Verkin LDS West Building at 6:00, for anybody that would like to come. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very busy day with lots of family in town. I managed to get up and did 6 miles over to Hurricane and back. Hope to get in more miles the next few weeks. Things should maybe slow down just a bit. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Good run this evening. I came home from work not feeling very good. I ran out to Toquerville City Office 4 miles out in just over 30 minutes average pace was 7:48, coming back was a little faster just over 28 minutes, 7:10 pace. This run is a good mix of uphill and downhill. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just an easy 4 miles over to Hurricane Cemetery and then back home. Didn't have much time tonight, but a few miles is better than no miles I guess. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
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Went and played basketball this morning. Quick 2 miles, hope to be able to do a few more later tonight, but pretty busy today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just a quick 5 miles over to the Hurricane City Park and back. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 2.00 | 0.00 | 9.00 |
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Went to play basketball this morning, but there were only 5 of us, so we didn't stay long. I went and then did the La Verkin loop to get 3 miles in. My body has been feeling really run down this week for some reason. I'm planning on running a few more miles tonight. Jansen is doing the 1 mile Ironman kid's race tonight at 6, so that should be fun. Short speed workout tonight. I ran 2 miles up the La Verkin Twist, then reset the watch and did 2 miles hard back down the hill 1-5:14 2-5:26 10:42 (5:21 average) It felt good to push the legs on the downhill. However, I hope they recover for my long run tomorrow. Did 1 mile easy cool-down I ran the 1 mile fun run with Jansen. He did great 8:58
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| Yellow Speedstar Miles: 5.00 | Equation 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice run with Mike and Bill. I really didn't feel like getting up this morning, especially after staying up late to watch the Jazz game, but I forced myself over to the Bowling Alley. We did the loop out past Sand Hollow, we were able to stop and watch some of the swimming portion of the Ironman plus we saw the leaders come by on their bikes, so that was cool. The run was good, legs felt tired from the tempo yesterday, but overall good to get in a little longer run. I'll try to do some more miles this afternoon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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La Verkin Loop easy 3 miles. 7 miles over passed the gravel pit and then down through Confluence Park. I felt pretty good. |
| Glycerin Miles: 3.00 | Equation 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran out to my school and then back home 9.5 miles in 1:12 so right around 7:35 pace which felt pretty good. I had a little pain in my left calf muscle and my right ankle (bad ankle) has been bothering me a little lately. When I got home I did .5 miles on treadmill to make it 10 miles for the day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Basketball this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Did the La Verkin Loop with Sunny. I pushed Jarren in the stroller. It was pretty warm this afternoon. Another easy 4 miles this evening. |
| Blue Stratus Miles: 3.00 | Defyance Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy La Verkin loop this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| Nice run this morning. Bill, Mike, Cody, and Scott came over and met me at 4:45. We then drove up to Springdale and ran down from there. I felt pretty good, had to stop once and use the bathroom, but for the most part kept the pace pretty good. 18.5 miles overall pace was 7:33 which is pretty good for this run. There is a good mix of downhill and uphill portions. I felt much better during and after this long run, than I did a few weeks ago. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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No run yet today. Both yesterday and this morning, my back has felt pretty tight. Last week was a good week of running. I need to have a few more the next few weeks. Sure felt like Monday today. I didn't want to run at all, but forced myself to do 6 miles easy over to Hurricane and back. I actually felt pretty good after about 2 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I didn't run today, came home from work mowed the lawn and did a bunch of yard work, then didn't really feel like doing anything else. My back has been bothering me ever since the long run on Saturday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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Feeling a little better this morning, still having some back pain. Only did 4 miles easy. Did tempo run. I ran 3 miles easy up to Hurricane Substation (7:30 pace) then did a two mile tempo back into a headwind. 1- 5:38 Felt good 2- 5:49 Stomach hurting Overall 11:27 (5:44 average) This is the first time I've done this little tempo route this year. Last year at this time I was doing this quite often. |
| Glycerin Miles: 4.00 | Yellow Speedstar Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 4.00 | 10.00 |
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Basketball this morning, planning on running 6 or 7 this afternoon. Ran 6 miles total, good run except pretty hot outside at 3:00 pm. I ran out 3 toward Toquerville and then 3 back. 44:34 (7:25 pace) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 10.00 | 0.00 | 0.00 | 20.00 |
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Ran 18 miles down the STG course this morning. We had a large group, Mike, Bill, Logan, Steve, Aaron, James, Marcie and another girl.
The pace started off quicker from the start than I was hoping. My legs were feeling really tight before the run. I didn't feel very good on yesterday's run, but figured I better get a long run in, so I forced myself to come over.
After the first few miles, Aaron, Steve, and Mike took off. The rest of us hung back, but kept going at a pretty good pace.
Actually once I got going I felt pretty good. I ran the first 15 pretty solid (6:35 pace) then pretty much dogged it the last 3 miles. By the time I hit town my legs were pretty beat up, so I just ran easy back to the park, Bill caught up to me and helped pass the time.
Overall, good run. I'm slowly starting to get back into shape. I just wish it wasn't such a slow painful process. I am looking forward to summer and more time to train.
If a guy was smart he would just stay in shape year round, but that has not been the path taken by this Little Buddha. I get in shape by the marathon in October, but by Christmas I'm back to being out of shape and overweight.
2 miles easy with Sunny, pushed Jarren in the stroller while Jansen. |
| Glycerin Miles: 2.00 | Equation 3 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran 5.5 miles down through Confluence Park, legs felt pretty tight, especially the calves. Spent an hour on the phone with Pushpak (Dell technical support guy from India) After, much discussion he finally gave in and will be sending me a new computer to replace the new I just got that is not working. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles easy over to Hurricane to the McDonald's then back to La Verkin. On the way back I noticed Sunny running up ahead so I caught up with her and finished with part of the La Verkin loop. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.50 | 6.50 |
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Basketball this morning Just 3 easy miles this evening, ran down to Pah Tempe and back home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 1.00 | 9.50 |
| Ran with the club for the first time in a long time at least on a Thursday. We did the Bloomington loop and I felt ok the first 5 miles, but then died the last 3.5. I struggled with stomach issues and the heat. Overall average was 7:30 pace which is actually pretty good for me on a training run. Anyway, lots of work to do over the next few months. Surprised when I got home and weight was at 149, just need to drop that to 139 and then we would see some good performances. Still 149 is progress from the 162 at Christmas. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 1.50 | 4.50 |
| 3 easy miles this morning, planning more tonight | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 1.00 | 15.00 |
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I had a late night last night, took Jordan and his friend to a movie and didn't get home until 12:30, needless to say I didn't make it over to run with Mike and Bill (sorry guys) When I did get up this morning I went out and did 9 miles over 600 North (which is now a paved road, boo!) Stopped at Sky Mountain #13 and got a drink then made the loop back into Hurricane. Went and dumped half a truck load of rocks up by the La Verkin Overlook, then I did a 5 mile run. Ran into my biggest fear a rattlesnake, good thing the guy was just hiding next to a bush. Anyway, it got my attention and the rest of the time I ran right down the middle of the dirt road. |
| Glycerin Miles: 5.00 | Equation 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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Good Tempo run tonight.
Did a 2 mile warm-up, then started at mile post 6 out at Anderson Junction then ran back to La Verkin
1-5:41- Good start and a little uphill in the middle of the mile
2-5:40- Nice downhill
3-5:51- Starting to hurt and struggling a bit
5K split- 17:49
4-6:06- Slight uphill out of Toquerville, then rolling
5-5:39- Zooming downhill feeling ok
28:59 (5:48 pace) Barely broke 29:00
2 mile cool-down.
This was a good workout for me. I plan to continue doing this tempo route throughout the summer, once I start building up the miles more I'll try to increase to 6 and 7 mile tempo runs. I also would like to do the tempo route down Valley View that I was doing last year with Bill and Mike. |
| Yellow Speedstar Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 miles this evening pushing Jarren in the stroller, Sunny running and Jansen riding his bike along. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 5.00 | 12.00 |
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Basketball for an hour and then rode my bike to school today. Ran 7 miles over 600 North to Wal-Mart. This wasn't a very good run this afternoon 58 minutes and I was fighting a strong headwind the entire time. I just felt slow and the rest of the body felt tired. I think I used some muscles I don't normally use when I rode my bike today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I spent most of the afternoon over in St. George so I didn't drive back over for the club run. Instead I did 6 miles down through Confluence Park. I felt a little better than the run yesterday. Glad to have the next few months off from teaching. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| Basketball for 70 minutes, then a 4 mile easy run over to Hurricane and back, now off to roof a house all day. Are people meeting to run tomorrow? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| I didn't get a run in today, just finished roofing and now feel pretty beat up. Hope to start refreshed on Monday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles this morning | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NO run in Colorado, busy working | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still in Colorado and didn't get a run in | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long day, drove home from Colorado, didn't run. Hope to get back to it tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy 4 miles around La Verkin
6 miles easy over to Hurricane and back | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Not much time this morning, once I got home from Father and Son's campout. Just did a quick 2 miles pushing my nephew Grant around in the stroller so he would fall asleep. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Basketball this morning, then 7 miles over to Hurricane and back. I felt ok this morning, not great but decent. Now I'm heading to Vegas with my family for a few days, then back home on Wednesday and then up to Provo on Friday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run in Vegas with family | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Just two easy miles today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles this morning around La Verkin, did 2 with Sunny, 3 alone. I'm a little nervous about the Utah Valley Marathon on Saturday, even though I'm only pacing I'm still feeling some pressure. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles in Provo with Mike. Forecast is calling for rain, which could make for an interesting race tomorrow. | |
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| | Race: |
Utah Valley Marathon (26.34 Miles) 03:15:08, Place overall: 104 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
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Well, this was a very interesting race for me. I really had no plans to run a marathon this spring, in fact I haven't done any races since the St. George Marathon last year (I seem to go in cycles of being into running and then being burnt out). I thought maybe doing the Half Marathon would be a good way to start back to more serious training. However, by the time I decided on that the Half was filled up, so Bill Campbell and Mike Warren talked me into running the full with them. The plan was for me to help pace them to a sub 3 hour marathon. It was a good plan, however we came up short today. The last few weeks my training hasn't been very good, and really leading up to this marathon I didn't get in enough long runs. I figured I could give a good effort for at least 20 miles, but would probably struggle with the full marathon.
Thursday/Friday- I had a great time going up to Provo with Mike and his family hanging out on Friday and driving the course. I got sick after lunch on Friday and threw-up a few times which wasn't fun.
Saturday- We were up by 3 am and on the bus by 4 am. We met all the guys up at the start and it was actually not too bad weather wise we had rain, but it didn't seem as bad as St. George in 2008.
The plan from the start was to try to run sub 3, realizing with the rain and not being sure exactly what the course was like that we would maybe have to readjust our goals. Bill was really wanting the sub 3 and Mike was just needing to break 3:19 to have a big PR (which I knew he would do with no problems
1-6:52- Good easy start
2-6:51- Nice and easy
3-6:58-
4-7:07 This was actually closer to 6:00 for me because I stopped to use the bathroom, then speed up to catch back up to the guys.
5-6:35- told the guys we needed to pick it up a bit
6-6:47 (41:12) Feeling good
7- 7:36- Some hills here and Bill starting to struggle a little bit, so I slowed down and helped him up the hill
8-7:43 Decision time Bill is really starting to get cold and I could tell he wasn't doing good. He said to go ahead and help Mike. I felt really torn because I wanted to be able to help them both, but Bill said to go on. I offered to let him take my ipod to help pass the time, but he said no it was ok, so I decided since I had already slowed down so much it was now time for some tunes, took a long time to get the ipod on a going, some kid actually asked if I was ok, he thought I was stopped and hurting.
9-6:20 Pick back up the pace to catch Mike and head down the canyon. (This race had a lot of stopping and starting for me, my legs were probably confused most of the race
10-6:56
11-7:23
12-6:27 Catch up to Mike and tell him to start picking it up with me down the Canyon
13-6:40
Half- 1:31:30? I stopped at the half and stretched some and waited for Mike he wasn't far behind
14-7:36 Some hills
15-7:25 Legs starting to feel like bricks
16-6:49- Encourage Mike again to push the downhill, did some miles with Camdog and MarcieJ
17-6:44
18-7:26- Stopped and puked
19-7:04
20-7:30 (2:20:587) About this mile Mike takes off and looks pretty strong, so I was happy for him. At this point my pacing was done and so was my race pretty much.
These last 6 miles were absolutely terrible. You can't cheat a marathon, if don't have the base or endurance it will eventually catch up to you.
21-7:20
22-8:16- My legs and hips are really starting to act up now
23- 9:08 This mile I decided that the long sleeve undershirt had served its purpose well, so I stopped here and made a wardrobe change. I know probably a dumb reason to stop, but I figured hey this race is really a glorified training run for me, so if I want to change my shirt that is what Little Buddha is going to do.
24-7:51 Struggling
25-8:47 Had to stop and stretch some
26-10:10 Stopped a few times and thought I was going to puke again. Walked with an old man up the over pass then started running again.
.34- 2:34
Finish time 3:15:08 Don't know my official place, just know this was officially my slowest marathon ever, but it was also a good experience seeing Mike run so well.
Aside from puking a few more times once I got back to the hotel and having sore legs and hips, this was a good way to start off my summer of training. I really need to work hard the next 16 weeks and see if I can get in good shape and be able to hit a good time this fall at STG.
Anyway, congrats to all that ran today.
Little Buddha out!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile La Verkin loop this morning. I looked like I was doing the Icky Shuffle for the first 400 meters but then the legs started to feel better. After a mile, things felt pretty good, not normal, but not bad considering having ran a downhill marathon on Saturday | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't run today, was sick this morning vomiting and had a bad headache feeling a little better tonight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Still dealing with stomach issues, but managed 7 miles right when it was starting to get hot. I had to lose the shirt 1 mile into the run. Now if I could just lose the Little Buddha and get a little sun I wouldn't scare people when I take my shirt off. 3 miles tonight, did the standard La Verkin Loop, with a little drama. About a mile into the run a fat girl came running at me mocking the fact I was running. I reacted by saying 'you should keep running to work off some of the fat!" I know not very Christlike, and not normally how I react. Then about 2.5 miles into my run a car full of teenagers tried to run me off the road, even though I was on the sidewalk, my reaction this time was once again not very Christlike Did 100 crunches tonight (have to do something to work off the belly fat)
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| Blue Stratus Miles: 3.00 | Equation 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 2.00 | 0.00 | 0.00 | 11.00 |
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Ran up the La Verkin Twist 2 miles (avg 9:00 pace) so pretty slow, then nice and easy back down (avg 7:10 pace) 1 Mile over to in-laws and back
Planning on the club run tonight. Didn't make it over for the club run, spent most of my day in St. George so I didn't feel like driving back over. Decided to run up to the Substation and then do a tempo run if I felt ok once I got up there. I left the house about 6 pm so it was still pretty hot. Did the 3 miles up to the Substation and felt ok, not great but decided to give a little 2 mile tempo run a try. 1-5:53 felt pretty good, except for some stomach issues 2-6:11 had to slow down some crossing the highway, also slowed down the last .5 as I wasn't feel that great 12:04- (6:03 ave) Not bad considering the week I've had, but not really anything to get overjoyed about. 50 crunches
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| Yellow Speedstar Miles: 4.00 | Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 3.5 miles out to Toquerville and then back. My legs were feeling pretty tired this morning and my right hip was acting up a bit. Anyway, not a bad run considering the rolling hills. Ended up right behind the 8 minute guy, like 56:30 for the total run. Off to the doctor now to have him look at Jordan's foot. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 3.00 | 14.00 |
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Nice club run this morning 11 miles up through Green Springs to the Water tank, then down through the Industrial Park. I felt ok, but had some right hip issues throughout most of the run. Once we were done we helped the Wildbull move, which didn't take to long. Rode 12 miles this afternoon in the wind, pretty good bike ride. 50 crunches tonight | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Went and played basketball for an hour this morning. I knew I shouldn't have gone right at the end I rolled my left ankle. It hurt quite a bit, but I came home and iced it and actually think it is going to be ok. I won't run on it today, but hopefully it won't cost me too many days. I really just need to give up the basketball for the rest of the summer and leading up to St. George then after that I can play for a few months. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Didn't run today the ankle is still pretty swollen.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 20 mile bike ride out to Sky Ranch and back. The ankle is still swollen, but might try a few easy miles tonight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy, did the Pah Tempe Loop. The ankle felt ok, not great and the pace was really slow, but at least it was jogging instead of the bike. I might try to do a few more easy miles tonight with Sunny. Not ready for the club run and the pace, but maybe by Saturday morning I'll be closer to being back to normal. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin loop easy 3 miles, the ankle is still bothering me, didn't really feel any improvement from yesterday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 miles easy La Verkin Loop with Sunny and pushing Jarren in the stroller. Then I did another 4 miles over past the bridge and back. My ankle was feeling a little better today, and hopefully by Monday things will be back to normal. I really need to get going with my training, I need to work harder the next three months (July, Aug, Sept) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Ran from Toquerville Chapel up Spring Drive and then up Toquerville Falls road went up 2.5 miles, then back down. Just needed a change of scenary. I didn't wear my ankle brace today, but the ankle was still really tight.
Ran 3 miles around La Verkin tonight with Sunny. We ran over to see where the fire was at that destroyed a home on Saturday, sad deal. I pushed Jarren in the stroller and Jansen rode his bike along. |
| Defyance Miles: 5.00 | Equation 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 4.5 out to HIS then another 4.5 miles back. I got a late start this morning and paid for it with temp's already pushing 100. Also the ankle didn't feel very good so that didn't help | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with Bill this morning, we did a nice run down River Road then on the River Trail, warm temps even at 5 am. My ankle was bothering me most of the run. Bill was kind enough to run slow with me. |
| Yellow Speedstar Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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4 miles this morning. I got up early to go pick apricots at the Church Farm, so I was once again stuck with running in the heat and about died. I tried to run down through Confluence Park, but quickly got carried away by horseflies, so I headed off in a different direction. Anyway, planning on the club run tonight.
Club run tonight did the Bloomington Loop plus a little to make it an even 8 miles. It was plain hot tonight but we managed to make it through the run. In fact I felt better than I've felt in a long time on a run. I ended up averaging right at 7:30 pace. We had a new guy (Craig) show up and he did pretty good. Now I just need to get recovered and ready for the big run on Saturday. |
| Defyance Miles: 8.00 | Equation 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles total did a run up past the Substation and then a 2 mile tempo. Once again got kind of a late start and it was already getting hot. The tempo was ok 1-5:53 2-5:50 11:43- 5:52 average | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 5.00 | 0.00 | 0.00 | 17.00 |
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4th Annual Steve Abraham Lincoln Pope Hooper 17.3 Trail Run.
I've missed out the last few years, but forced myself out of bed and made it over for the run. The morning started with me searching all over the house for my hydration belt. I had filled up two bottles last night and put them in the fridge and left my belt on the counter so I would be looking for hit, (turns out Jarren thought it would be fun to hide it under his bed, and see what my reaction would be when I got home) Anyway, I did fine just carrying water.
The start of the run was nice and cool, better than previous years. Right away you start climbing and running near 6000 ft which most of us aren't used to. We had a good group Steve, Logan, Dave, James, Bill and myself. Most of the other 20 people that came train with Kendra's group. After 3 miles I had to stop and go the bathroom, I then had a challenge trying to catch back up to the group.
There are two really good hill climbs on this run, which makes things challenging. I didn't do so great on the first hill, but the second hill was better and overall I did pretty good on the downhills.
I was predicting a finishing time around 2:18, but managed to come in right at 2:13:07 for 17.3 miles (7:42 average) so that was good
Of course the highlight of this run is soaking in the cold stream after the run. Had a nice ice bath for about 10 minutes.
This was a good way to finish off the week. I was able to hit 60 miles for the week and the ankle seems to be getting stronger now I just need to string together a bunch of 60, 70, and 80 mile weeks throughout the summer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles this morning around La Verkin. Very sore this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Ran out to my school and then back home, pretty hot this afternoon. Legs still feeling a little sore. |
| Blue Stratus Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Did a small workout this morning. Ran 2.5 miles over to Hurricane Baseball Field, then did a 2 mile tempo along 600 North heading toward the golf course. This stretch was pretty challenging with a few good hill climbs.
1-6:17
2-6:15
Then got a drink at the golf course and ran easy back to the Substation 2.5 miles
From the Substation I did another 2 mile tempo
1-6:07
2-6:10
Did 1 mile easy cool down. My legs felt pretty tired today, but was still a good workout with the hills. |
| Yellow Speedstar Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run traveled up to Salt Lake and spent the day with family | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles this morning in Salt Lake. I ran around Wheeler Farm a few times | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, just had too many family things going on. Hope to get back at it next week. Things should slow down now the next few weeks until school starts | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran out to my school and did some work, then ran home. Good to get out this morning, but feeling the effects of not having ran the last few days. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 4.00 | 0.00 | 0.00 | 11.00 |
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Meet up with Logan, Clyde, Dave, Mike, and Bill for a nice tempo run this morning from Clyde's house. Did a 3 mile warm-up, even though it was already 82 degrees out. Then got into the tempo. Everyone was planning on doing 6 miles of tempo, but I kind of felt for me that might be a bit much, so I just decided to start with everyone, then see how things were going after each mile.
1-6:00- feeling good
2-5:57- still feeling good
3-6:18- starting to struggle, begin thinking about only doing 5 miles of tempo
4-6:27- decide that 4 miles is where I'll stop today.
24:46 (6:11 average) Not bad, I think I can work up to maintaining this pace for the 6 miles or more depending where we run.
I then spent the next 4 miles trying to find my way back to the others. I took a few wrong turns up in Bloomington Hills, but I think I understand the course better now and look forward to next week. I'm pretty sure I'll be able to add another mile or two of tempo next week. |
| Yellow Speedstar Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles up the La Verkin Twist to the Overlook and then back down. Going up was pretty slow, hit a few miles under 7 min, coming down but overall a pretty hot slow run this morning. However, still good to get out. | |
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| | Race: |
Chelsi's Run (3.1 Miles) 00:17:50, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
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3 easy miles this morning, did the Pah Tempe Loop. My legs were feeling pretty tired this morning. Thinking about doing the 5K tonight. Where and what time are people meeting?
Did the Chelsi's Run 5K tonight. There was a pretty good turnout and fun to run a race at 10:00 pm even if it is still 100 degrees outside. I did a 2.5 mile warm-up then met up with most of the running club guys.
1-5:39 Logan, Dave, and Clyde were out in the front from the start. I ran the first .5 with James, then he gapped me pretty good. The start was fun. Mike and Bill took off like gangbusters, but they couldn't keep up with the 9 year old girl that smoked the entire field for the first 400m.
2-5:53 Felt ok on the second mile running in 5th pace, but then Kimzey (sp?) passed me, so I was in 6th. I could hear the three Pine View High School kids behind me saying "Hey let's go catch that guy in the white singlet" I'm pretty sure they were actually thinking "let's catch that fat guy in the white singlet"
3-6:03 The heat starting to get to me, plus the fact I'm running a 5K and I'm out of shape. I'm working hard but not closing any on 5th place, but still holding off the other two high school kids.
.5- .14
Overall time was 17:50 (5:52 average)
I felt pretty good with this race considering the heat and the fact it was a pretty honest course, not much downhill or uphill, pretty flat and fair. Looking forward to supporting again next year.
Did 1.5 mile cool-down |
| Blue Stratus Miles: 3.00 | Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles this morning after getting in late from the race last night. I ran out on 600 north, it was nice this morning with some cloud cover. My legs felt tired and some tightness in my right hip. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Didn't make it over to run with Bill, Mike, and Scott. Got up and did the La Verkin Loop easy, now heading up to Pine Valley might run some more up there. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Ran out to Toquerville City Office this morning. 4 miles out in 33:08 came back in 31:00. Had some stomach issues last night and this morning.
Did the La Verkin Loop tonight at 9:30 after mowing for an hour. I felt really good on the run for some strange reason. |
| Defyance Miles: 3.00 | Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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Tempo Tuesday- Picked up Billy Boy and headed over to Clyde's. We had a big group this morning, Steve, Logan, Dave, James, Bill, and Clyde.
3 mile warm-up
6 Miles Tinman Tempo Pace
I figured I would slow the pace a little this week, with hopes of being able to do 6 miles of tempo, rather than the 4 I did last week. Last week I averaged 6:10, but was done by mile 4. Today I was hoping to run closer to 6:20 pace, but I never really got settled into that pace.
1-6:21 Felt good at the beginning didn't start out too fast
2-6:27 Another good mile
3-6:27 (19:16- :16 off pace) Felt just like mile 3, so not surprised the pace was the same.
4-6:38 Struggled some here, wanted to stop again after this mile, but kept going
5-7:15 I did pretty good running up the hill after the bridge which I was proud of, did walk for a bit once I reached the top
6-6:42 Stopped and hit a few sprinklers on this last mile, but finished pretty strong still.
39:52 (6:39)
2.5 miles cool down. I didn't feel very good on the cool-down
Another .5 at home to make it 12 for the morning. |
| Yellow Speedstar Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Did 6 miles out past Hurricane Intermediate. Ran out on the road going toward Sand Hollow. Run was around 7:50 pace.
Came home and did the La Verkin Loop with Sunny. Still hot and kind of slow going. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 miles easy this morning, ran over to Hurricane City Library to return a book then came back via the softball fields on 600 North, then down through Pah Tempe.
Club run tonight at Hurricane Bowling Alley at 8:00 pm | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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No run today. I got up early and went and rented a trencher. Spent most of the getting beat up by the big thing but was able to get most of the trenching done.
Went to the river for a few hours with Sunny and the boys and Steve and Jennifer. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
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I felt pretty sore after trenching all day yesterday and a late night seeing Jordan off to the National Scout Jamboree at 2 in the morning. I got up and only did 3 easy miles.
This week had started out really good, but then Friday and Saturday came along and the hard physical labor took a tole on the body and I wasn't able to meet my running goals for the week.
I should have tried harder to go race up in Enterprise. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran out to my school to work on finishing up a computer project.
4.75 out in 37 min (7:46 average)
4.75 back in 36 min (7:36 average)
It was once again during the late morning, so it was pretty hot.
.5 miles tonight from my inlaws after using their lawn mower | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Decided to do my Toquerville Tempo Route instead of going over to St. George this morning. I drove out to Anderson Junction, then did a two mile warm-up up the frontage road then got into the tempo 1-6:35 slower start, some headwind and going uphill 2-5:44 feeling good 3-5:40 (18:00) not feeling quite as good here 4-6:08 5-6:11 little uphill coming out of Toquerville, not feeling very good 6-5:50 trying to work hard on the downhill, my goal was to break 36 minutes, but I just missed it. 36:12 (6:02 average) 2 mile death march back to La Verkin |
| Yellow Speedstar Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Only 5 miles tonight, ran out to Toquerville and played in a softball game. Today was a busy day working between rental properties and finishing up my sprinkler system. I've lost some weight the last few days being out in the heat for most of the day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 around La Verkin | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Just an easy 5 miles this morning. Ran over to Hurricane and then back home, still feeling sick to my stomach.
Did the La Verkin Loop tonight, felt pretty good. |
| Defyance Miles: 3.00 | Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 6.00 | 0.00 | 0.00 | 13.00 |
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I really had no plans of going over for Tempo Tuesday this morning, I had trouble going to bed, kepting waking up, and still didn't feel 100% with the stomach. The alarm went off at 4 am and I just turned it off and went back to sleep, but it was strange at 4:05 am I was wide awake, so I just got out of bed and made it over to Clyde's
Did a 3 mile warm-up with the guys, then we did a new Tempo route that I hadn't done before.
1-6:29- Running with James
2-6:36- Still running pretty close to James
3-6:30- Starting to not feel so great
4-6:47- Hip starts hurting, as well as my ankle and my arch on my left foot.
5-6:54- Still struggling wanted to stop here, but talked myself into at least one more mile
6-6:50- Still hurting but tried to give a better effort.
40:11- 6:42 average
This workout wasn't very good, but at least I got some miles in and I tried. The one thing with running is you do so many runs, that even when you have a bad day you don't have to dwell too long on it, because you are right back out there the next day or even the same day if you are doing doubles.
4 mile death march back to Clyde's. I not only struggled on the tempo portion, but on the cool-down as well. |
| Yellow Speedstar Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Difficult run. Had a busy morning and afternoon finally had some time around 5 pm, took off and ran over to the Hurricane Library and then back home. Going over was hot but I managed, however coming back I really suffered. Anyway, very glad to have this run over even though it was only 6 miles and the pace was slow | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A better run today, ran up to the Substation and then back home. I wasn't able to get out early due to watching the boys this morning, but was able to run at about noon, starting to get toasty, but I managed better today compared to yesterday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran out to my school and then back after working for awhile. Right hip has really been acting up this week. It was really bad today during the run. I averaged right around 8 minutes for the run, so not very fast, but it was during the heat of the day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 1.00 | 1.00 | 0.00 | 17.00 |
| Dodging lightening bolts for 17 miles with the Wildbull and the Bear. We had a fun run this morning, ran down the Kolob road through Virgin and back to my house. We took it pretty easy coming down, there are some pretty good downhill sections. Pretty much as soon as we started we got rained on. It wasn't too bad, until about mile 8 then it really picked up for a bit. The scariest thing was the lightening, it was real close, in fact we saw a fire startup from where some lightening hit not too far from the road. Once we got to Virgin, the Wildbull took off and pushed the pace the next 5 miles. I just tried to keep pace, but was about 15 to 20 seconds back. I closed the gap a little on the hills right before the big downhill on the La Verkin Twist. Then I opened things up the last two miles on the downhill section of the Twist. I hit 6:09 and 5:38, so I was moving pretty good. We finished up with a nice easy mile. Anyway a good run, glad Bill and Cody came over and got me out of bed. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 4.00 |
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Legs still really sore today from Saturday's run. I feel like I ran a marathon. I only did 2 miles tonight down to the cow field and back. Jarren insisted on going, so I took him at 9:30 in the stroller. Once I got home I rode the exercise bike for 30 minutes, which felt pretty good on the legs.
Also not good to report, my weight really balloned over the weekend. I really didn't think I was eating that much, but apparently I was. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 mile around La Verkin, then I noticed one of Jordan's lawns that needed mowed so I hurried home changed and went and mowed the lawn, then left for Back to School Night. After that was over I went out and ran over to the Baseball Fields and back home, so another 5 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Late night last night and first day of school this morning, pretty busy day between driver's ed, Back to School Night for Jansen, and fitting in a run.
I just did 3 miles around La Verkin pushing Jarren in the stroller. Then I came home and did 30 minutes on the exercise bike. The legs are still feeling a little sore. I'm going to try a tempo run tomorrow afternoon hopefully, even though it will probably be really hot. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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Not a good run at all today. Went out this afternoon big mistake, still way too hot or maybe I'm just still messed up from my run Saturday. Anyway the plan was to do a tempo run from Anderson Junction, through Toquerville my normal route which I really like. I did a two mile warm-up then got going.
1-6:15 this was good two weeks ago I hit 6:35 on this first mile, so I was feeling pretty good, but that quickly changed
2-6:23 even stopped and walked a bit up a hill
3-6:00 just going through the motions not even pushing it on this section like I usually do.
Anyway after just 3 miles I was done. I was able to limp into Toquerville to the City Office and got a drink,
Then two more very slow miles to my water bottle which Sunny had left at the Trails Sub Division.
The worst part of the day was the last two miles, I just walked the rest of the way home.
I really hope it was just the heat that drained me and maybe just being a little stressed and wore out from the first few days of school. Hope to bounce back soon, today running was not fun at all. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| Easy 2 miles down to the cow field and back, pushing Jarren in the stroller it was fun listening to Jarren talk about everything |
| Yellow Speedstar Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 10.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Now that I'm done this was a good run, waking up this morning at 3:45 I didn't feel quite so excited.
Anyway we did 20 down the course this morning. Lots and lots of people out on the course. I've really been in a rut with my running and I wasn't to thrilled to be going out this morning for a 20 mile run, especially not on the marathon course, which gets really old to me.
However, it turned into a decent run. I ran the first 7 or 8 mile with Mike and Bill then they both took off and I stopped and went the bathroom. A few miles later I caught up to Bill but didn't run with him for very long. Instead I kept the pace pretty good and just pretty much ran by myself, which was actually good for me this morning.
Once I got to the top of Winchester I was pretty much beat. I saw Marcie and Amber and jogged with them for a moment, then they said they were going to do 3 hard tempo miles to the end. I said "have fun with that" totally intending not on running with them. However, I soon found myself staying right with them and then actually running right ahead of them, so I guess it worked out good for me, because it took my mind off the last 3 miles and I ran pretty good to the end which was at the church.
I never caught Mike, that boy was cruising and Wildbull came in not too far behind me, so we all ran decent.
Most of the other guys in the club got out at mile 16 and then did their workout to the park and then cool-down back to the church. Anyway, I figured their warm-up pace and workout would be quite a bit faster than the shape I'm in right now, so I just decided to run most of this run by myself, which was ok.
Total time was 2:18:44 (6:56 average) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 |
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I did the Nephi's Twist Trail tonight. I felt pretty sore, so I ran pretty slow. I spent another 30 minutes on the exercise bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
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Better workout today, but still not where I would like to be. I once again had Sunny drive me out to Anderson Junction. I figured I would not try to run a 6 mile tempo, but settle for a 5 mile tempo, and I also figured since it was still well over 100 degrees I would only do 1 mile warm-up instead of 2.
1-5:58 Started at Mile Marker 6 this was a big improvement from this mile last week. Last week I ran 6:23 on this mile, granted I had already done one mile of tempo last week at this point, but still.
2-5:45 Last week was 6:00
3-6:11
17:58 (5:59 average)
Like last week, I only made it through 3 miles, then I stopped
However, unlike last week after I gave myself a few minutes to try to recover I attempted two more miles.
1-6:52 this mile was hard and I struggled to get going again.
2-6:03 All I was wanting to do on this mile was be done.
12:58 (6:28 average)
Anyway, not the best workout, but at least I felt a little better than last week. I also did a lot better on the 2 mile cool-down home. In fact I was able to run most of the way home, this of course was after I went and laid in the creek for awhile to cool-off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles over to Hurricane City Park and back. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Not much today, just not feeling to motivated only did the La Verkin loop | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 2.50 | 0.00 | 0.00 | 8.00 |
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A decent workout this afternoon, once again in the heat. It was around 102 when I started my workout. I did a two mile warm-up then did 4x1000m with 2:00 min recovery. I did this workout over by the cow field on the course I have measured out.
1-3:30 Felt easy
2-3:29 Still feeling pretty good
3-3:32 Struggling
4-3:35 Ok I'm done.
I was really hoping to be able to do 5, but this was the first time I've done these repeats during this marathon training cycle so I guess I should be happy with 4, plus the heat took quite a bit out of me again.
Did a 3 mile cool-down over to Pah Tempe and then back home. |
| Yellow Speedstar Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Ran with Bill this morning. We went from the house over 600 North to Maverick and then back. We stopped and watched some of the high school cross country meet. I didn't feel very good today on the run. I was having quite a bit of problems with my hips. I had to walk up most of the hills on the way back. A few easy miles this afternoon. |
| Glycerin Miles: 2.00 | Equation 3 Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
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Went up and planned on mowing the lawn at Pine Valley, but had some problems with the mower. Ended up going on a run instead. No problem with the run a nice 5 miles up in cooler temp's Rode exercise bike for 40 minutes tonight
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 7.00 | 0.00 | 0.00 | 9.00 |
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Finally, a good tempo run.
I had to go back to Pine Valley tonight to mow, this time I took Sunny and the younger boys. After mowing for about an hour I got ready and took off for a run back down to Central. I was planning on doing a 2 mile warm-up and then 6 miles of tempo, and the 1 mile cool-down. However, after jogging down to the church which was 1 mile I felt ready to begin the tempo.
1-6:29 This mile was mainly uphill, leaving Pine Valley
2-6:17 Kind of rolling
3-5:44 Now we are starting to hit some nice downhill
4-5:57 Mostly downhill to flat. Mentally kind of losing it
5-5:41 Good downhill and refocused
6-5:40 Another good mile, thinking I would stop after 6, but was feeling good so I kept going
7-5:48 This mile was a tough flat mile and I struggled the last .5
41:41 (5:57 average)
Did just 1 mile cool-down and then Sunny picked me up and we drove home.
Overall, I'm pretty pleased with this run. I've been struggling and this was a good workout to make me feel a little better. I think more than anything the change of scenary was nice. The temp's were ok, but not as cool as yesterday or I would have preferred, still quite warm out when I was doing the workout. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Didn't feel too good today, only did 4 miles. I think the tempo run yesterday took quite a toll on the body. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| Big Birthday today, finally out of the super fast 30-34 age division. I didn't have much time this afternoon so I only did 6 miles before heading up to Cedar City to watch Jordan's football game. I ran up the La Verkin Twist trail, I went out 3 miles and then came back 3. It was really hot out and I struggled. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just a token 3 mile La Verkin Loop. Nice evening got a little bit of rain. I ran in a new pair of shoes which is always fun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 5.00 | 0.00 | 0.00 | 20.00 |
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20 miles down the marathon course. I really didn't want to go this morning, but I woke up at 3:20 and was wide awake, so I figured ok, I guess that means I supposed to go. Lots of roadkill out this morning. Bill and Mike took off pretty fast from the start and I waited a bit for Steve. When we got to Veyo I stopped to use the bathroom. Steve also stopped so then the rest of the run it was just the two of us. Steve was good at making me stay positive about the run. My overall time was about 3:30 slower than what I ran two weeks ago. I ended the 20 miles with a 1:22:10 (7:07 average). Anyway still a decent run, my calves have been pretty tight, which is causing problems in my arches, also still dealing with hip pain. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
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Rode bike to work this morning and then back home this afternoon. I should do this more often
A painful 5 miles down through Confluence Park. This run didn't go that great, however the temp's were really nice this afternoon. It felt a little like fall this afternoon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 4.00 | 0.00 | 0.00 | 11.00 |
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Really good workout this afternoon.
3 miles warm-up over to Hurricane High. Talked a little bit with a parent that is helping out with Hurricane's Cross Country Team, interesting listening to some of the things they are doing. I mentioned that I wouldn't mind coming and running with them some and she said she didn't think the head coach would mind, so we'll see what happens.
Ok, back to the workout
Did 4x1600m with 400m recovery (3:00 min)
1-5:44 Too fast for the first one, but felt really good
2-5:46 Another good repeat
3-5:54 Wheels starting to fall off, thinking this will be the last one for sure
4-5:51 I had to give myself a little extra recovery, but glad I was able to do this last one.
3 mile cool-down home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 over to McDonald's, then had a nice strawberry sundae and then Sunny gave me a ride home. Whole body is hurting. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
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Rode bike to work today.
Did the La Verkin Loop easy
Now off to play 3 games of softball tonight! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| No run today, just did some biking. My feet having really been giving me some troubles this week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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I didn't make it over to run with the guys this morning. I've really been having some issues with my feet. I think it plantar fasciitis, I have all the symptoms and it hurts the most in the area where that generally occurs. Anyway, I did finally head out and did a new adventurous run. I ran made my way up the La Verkin Twist then I went over by the cracks and then down to the river, I crossed the river and got on the south side and then ran down to Pah Tempe. I had never made the full loop, but did this morning. It is a nice challenging loop probably 7 to 8 miles if I would have gone straight home. Instead I added on some more miles, by running down through the Confluence area to make it just over 11 miles for the run this morning. I got home and now my feet are bugging me again. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Did 7 miles this morning. I ran over past Hurricane Elementary then back on 600 North. My PF was hurting again this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| Still dealing with PF pain. I only managed the La Verkin Loop. I did take the boys hiking right after school and we did about 1 to 1.5 miles of looking around for geocaches up the La Verkin Twist | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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Very windy day here. I did a 3 mile warm-up over to the Substation, then did a 3 mile tempo into a strong headwind along 600 North out to the Bowling Alley. This was a difficult run dealing with wind, heat, tired legs, feeling dehydrated, and rolling hills. For this first segment I was only able to average 6:28.
1-6:17
2-6:44- Good uphill here
3-6:22
I stopped after 3 miles and recovered for 5 minutes. Actually didn't feel very recovered
Next I did a 2 mile tempo
1-6:22
2-6:25
Didn't feel very good on this section either
Did a mile cool-down, now I'm home and not feeling too good.
I guess one good thing the PF pain was more managable during the run this afternoon. It really seems to hurt in the morning, when I get out of bed. It also hurts at night. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just 5 miles run over to Hurricane and back. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles out toward Toquerville and back | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles this morning. I ran out to Hurricane Intermediate School and then back. I actually felt pretty good once I got going. However, I'm still dealing with the PF pain, just planning to continue stretching, icing, and trying to not do too much. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Didn't feel good at all this afternoon, only 3 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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Good workout tonight. I've been wanting to do a tempo run on a fairly flat fair course, so I measured out a 5 mile loop around Hurricane starting over on 400 South, then heading out past Hurricane Intermediate, then west on 400 South out to the highway, then back into town.
Did 1 mile warm-up
1-6:09
2-6:14 little uphill in the middle of this mile. Funny thing happened on this mile a little kid came riding his bike right at me, like he was playing chicken I tried moving in a couple different directions and he kept moving in the same direction. Finally I yelled at the little kid to watch out. His friend was also funny he just said "Hi Mr. Jogger" what is funny is the fact I was going about 6:00 pace and he still thought I was slow enough to be called a jogger.
3-6:02 worked this mile really hard
4-6:34 very gradual uphill mile
5-6:08 thought this mile would be a lot faster, I was working really hard but couldn't get the time down.
31:11 overall (6:14 average)
1 mile cool-down
Still dealing with PF pain which is a bummer. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 did the La Verkin Loop, been feeling a little sick today and not very fun to be around. |
| Yellow Speedstar Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran up the road behind the "H" hill to the Gould's Trail, then did about 1.5 miles out on that trail. It was nice to go out somewhere different for a change. I'll probably try to go do some more runs out that way in the future. Going up was very slow and I stopped and walked in a few places, but coming back down was pretty good. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 2.00 | 0.00 | 0.00 | 19.00 |
|
Really good run for me this morning. I went out alone and did 15 miles from Rockville to La Verkin. My original goal was just to average around 7:30 to 7:45 pace, but after the first mile I was able to get into a good rhythm. I ended up running 1:42:33 so a 6:50 average which I was real pleased with, especially considering the PF pain and hip pain I was dealing with.
1-7:35
2-6:40
3-6:41
4-6:50
5-6:56
6-6:49
7-6:38
8-6:50
9-7:01 small hill through Virgin
10-6:56
11-7:02 rollers
12-7:18 hill up to La Verkin Overlook road
13-6:47
Half Marathon- 1:30:45
14-6:04
15-6:17
1:42:33 (6:49 average)
To pass the time I looked at the license plates of passing cars. Here is the list of the different state license plates I saw today
Utah, Nevada, Arizona, New Mexico, New York (3), Illinois (1), California, Colorado (4), Texas (4), Washington, Oregon, Bonus: British Columbia, Canada
I also saw quite a bit of roadkill: 1 skunk (not much left), 2 racoons right next to each other, 1 fox, 1 rabbit, 1 field mouse, 1 tow rope that looked like a snake, which scared me.
Anyway, good run. However, I'm still somewhat concerned about the marathon in less than two weeks. I would like to get over this plantar fasciitis pain it has been the main thing bothering me.
I'm not in PR shape, but feel like I should be able to run between 2:50 to 2:55 hopefully.
Did another 4 miles this afternoon to get me to 40 miles for the week. I know that is not a lot of miles, but that has about been the max lately with the foot issues. |
| Equation 3 Miles: 4.00 | Launch Miles: 15.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles tonight, this wasn't a very good run. I took it pretty easy. Did some good stretching tonight, PF still hurting. I got a massage scheduled for next Monday, so hopefully that will help loosen things up and I can give it my best shot at the marathon in less than two weeks. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles with Bill from the Bowling Alley out to Sand Hollow and then cut through Dixie Springs and came back. Nice evening for a run and good to catch up on things with the Wildbull. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just did the La Verkin loop, nice and easy | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Not much time today, plus didn't have much motivation = only 2 miles | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
I rearranged a few things in the garage and got the treadmill out figuring I might use it some during the winter months. Anyway, I got up late, but did 1 mile on the treadmill. Hoping to do a few more miles during my prep today. We are leaving for Colorado right after school. I might try running a few tempo miles tomorrow. Just one last good workout before the big race next week. Did a 2 mile loop out around the church farm from the school during my prep. PF hurting more than usual
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Did a 2 mile warm-up with my little sister from my parent's house. Then I got right into a 4 mile tempo run. The tempo went pretty good averaged 6:15 pace which was decent considering not being used to running at 6500 ft elevation. After the tempo I did an easy 4 mile cool-down, then watched the high school cross country race in Craig. It was fun to be home and do a run back in my home town. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin Loop 3 easy miles, then off to see April for a nice 1 hour massage. She really worked on the calves, which I think is going to help with the PF pain. I was also really tight through the hips and also across my upper back. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 1.00 | 5.00 |
|
Ran 4 miles over passed the bridge and then back home. I then did 15 minutes on the exercise bike. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Little tempo run to wake the legs up a few days before the big dance. Did 3 miles easy up to the Substation then hit 5:45 and 5:52 for a nice 2 mile tempo. Finished with another easy mile back home, then off to Salt Lake for federal jury duty. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run in Salt Lake | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No run in Salt Lake still | |
|
| | Race: |
St. George Marathon (26.2 Miles) 03:18:58, Place overall: 445, Place in age division: 89 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
This ranks right up there with one of the worst races I've ever had. It takes the cake as the worst marathon I've ever had. First 16 miles were pretty good, then the last 10 I just fell apart. Legs cramped up and I got some good blisters. My PF issues flared up and so I was just trying to be as cautious as I could, which meant a lot of walking. I really didn't want to tear one of those.
Ok, sorry to start so negative, it was just not a good day for me. In fact running has been a struggle for me this entire year. It seems I've just been busy with so many other things. However, I keep reminding myself of an often heard quote "Runs end..but Running Never Does" so I'm sure I"ll keep coming back. As for marathons though I think I'm ready to give them a break. I've never really liked the distance to begin with and have really had a struggle with training for them and racing in them the last few years.
Ok enough of the bad attitude..I'll be back in a bit to post the splits later. I need to go eat I still haven't been able to keep anything down, been sick in bed all afternoon. I've lost 9 pounds since when I got up this morning.
Alright back to finish my post. Feeling better now was able to eat a meal and then I went to General Priesthood Session. What a great meeting, just when I was feeling down and not having a very good day, things changed listening to Church Leaders and all their great wisdom and counsel.
Ok race splits
Felt good at the start, fun seeing lots of friends. Highlight was getting to talk to Double D from 1210 Sports Radio. I wasn't interviewed or anything like that, but just fun to meet somebody in person for the first time, that you listen to on a daily basis on the radio, while crusing in the Driver's Ed car.
1-6:14
2-6:22
3-6:11
4-6:02
5-6:07
6-5:57
7-6:01
8-7:07 Veyo Hill
9-6:54
10-7:22 bathroom stop
11-6:58
12-6:41
13-6:31
Half 1:25:10 Right where I wanted to be, unfortuately this was way to fast for the shape I'm in.
14-7:14 Legs starting to cramp
15-6:38 Not feeling good at all
16-7:05 I think this is where I stopped and got the legs massaged a bit. Also stopped and talked to Logan at the first aid station
17-7:55 Blisters coming on pretty good
18-9:31 Ok offically in pain mode, ready to drop out
19-9:01 Bummer
20-7:18 where did that better mile come from?
21-8:41
22-10:15 took a longer time at the aid station
23-12:09 took the shoes off and walked for awhile
24-9:24
25-8:58
26-8:21
.2- 1:50
Garmin time 1:18:59 (7:35 average, ouch I run 20 mile training runs faster than this)
So there you go. Not a very good day, I was definitely humbled today by the marathon. However, I still consider myself very blessed to have the health and the desire to be able to participate in these types of events. Also very blessed to have agood friends and family that are always there to support and lift me up.
Finally, just have to mention to my St. George boys. Basketball season starts for me Monday. I think that has been my problem this year, not enough Basketball miles. |
| Yellow Speedstar Miles: 26.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running, still recovering | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another day with nothing, but legs are feeling a little better. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball season has started. After a 4 month lay off to train for the marathon and not get hurt I was able to finally get up and go play this morning. I was able to run up and down the court with pretty much no problems. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 2.00 | 8.00 |
|
1 hour of basketball this morning
6 miles this evening. Ran over past Hurricane City park, then up to the ball fields then home. Averaged 7:55. The PF was hurting which is a bummer. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning. Didn't have a very good night sleeping, been sick with a really bad cough. I also got pretty winded this morning. Still dealing with PF pain | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run been feeling sick with a cold and a terrible cough | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Basketball this morning | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Drove to Disneyland after school. We walked about a mile after we got there to help get some of the ride out of the legs. I'm still feeling sick with a cough. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run again today. We are in Disneyland with my parents and my sister Randa and her family. We are having a pretty good time. Sunny was pretty sick this morning. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run again today, just a lot of walking and standing in line. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran out to my school, did some work and then ran back home. I averaged right around 8:00 pace. I really didn't feel that good on the run coughing, legs tight and PF bugging a little. This was the longest run I've done since the marathon. Also, this run put me over 1500 miles for the year, not a ton but that is fine, I've had other things that have been more important this past year. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, just got busy doing other things | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
|
Basketball this morning.
Ran 5 miles this afternoon down through Confluence Park, had to make a pit stop 3 miles into the run, not something I was planning on. I felt pretty good on the run, just taking it easy. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran over to the cemetery and then did a few laps on the grass, then ran home. I did a total of 5 miles easy. I've still been dealing with PF issues, which is frustrating. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| Basketball this morning | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing today, feet still bugging | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
|
Basketball this morning, next few weeks get pretty busy with Driver's Education and a few trips to Salt Lake.
Did the La Verkin loop, fairly fast pace felt good. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 |
|
Basketball this morning
Ran past Zion View Estates then down through part of Confluence Park. Only did 4 miles, but felt ok. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 3.00 | 9.00 |
|
Basketball this morning
6 miles this afternoon, really nice weather took my shirt off for some of the run. I did 3 miles over to Nephi's Twist averaged 7:30 pace, then 12:00 minutes the next mile up the major hill, then 2 miles in 6:11 pace down the La Verkin Twist. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran with Bill out on the Prospector Trail. It was a nice trail run even though my PF was really bugging me today. Three miles into the run I pulled a Bill. I tripped over a rock, did a nice log roll into some sagebrush, but no injuries. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, traveling home | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Thought about running, but that doesn't count for much. Too many other things going on right now. Busy with Driver's Education tonight and making some sub plans. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Slept half of the night with the Strassburg sock on the right foot, still too early to tell if it helped much. I wore it on the left foot for about an hour during the night. The left isn't as bad as the right. Went and played basketball this morning, felt pretty tired for most of the 70 minutes that I played
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Coming back from Salt Lake, then made it Sunny's appointment. We are pretty excited found out we will be having a girl in March! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| This week has not been a good week for training at all. However, I'm fine with that just trying to get over the PF stuff still. I've also been very busy with going back and forth to Salt Lake twice this week. I am signed up for the 5K tomorrow at the Snow Canyon Half, so that should be a interesting race/workout | |
| |
| | Race: |
Snow Canyon 5K (3.1 Miles) 00:18:39, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 |
|
This hasn't been a very good week of training, been pretty busy with many other things going on.
Got over to the race pretty early and did a 2 mile warm-up. Didn't recognize anybody at the start. I saw one guy that looked fast and two women that I figured would be pretty fast. The one girl was wearing SUU gear, so I figured she would probably be pretty fast.
1-6:02 I started off prett fast and the SUU girl and the guys I figured was pretty fast both went out with me. We were all pretty much together for the first mile.
2-6:03 I struggled some on this mile and dropped to third, stomach started hurting like I needed something to eat.
3-5:51 I felt a little better during this mile, but couldn't close the gap much on the second place guy. He ran like 15 miles faster than me and I think the girl beat me by about 50 seconds.
.13- 42 seconds.
18:39 (5:57 pace) Anyway, it was nice to get out and run a little faster. I think I could have broken 18 if I would have been in better shape and racing harder, but I still felt like it was a good experience.
I got a cool heart rate monitor as an award, so that part was nice. I really want to get this PF healed up so I can get back to training. I would like to do the Painter's Half in January and be in better shape. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 3.00 | 9.50 |
|
Played basketball this morning.
Tonight I ran over to Hurricane High and watched Jordan's basketball try-outs and then ran home. It was a good run tonight 6.5 miles averaged right around 7:30 pace. They are coming along pretty good on the road work. I was able to run a lot of the route on the new sidewalks. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Busy night with Driver's Ed, then I spent the rest of the night watching the Jazz game. I need to figure out how to get a T.V. in front of my treadmill, then maybe I could run while watching the game. Instead I just sat on the couch. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 60 minutes of basketball this morning. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run busy night again. Next week things should slow down a little. My PF has still been bugging me quite a bit. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Basketball this morning, hoping to run this afternoon and again tomorrow morning before we head up to Salt Lake. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran 5 miles this morning over toward Hurricane and back home. Cold this morning. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 2.00 | 0.00 | 3.00 | 8.00 |
|
Basketball this morning. I'm planning on starting a 10 week cycle today leading up to the Painter's Half Marathon. I've been taking it pretty easy since the marathon, well pretty much all year. I'm still dealing with PF pain in the right foot. The left foot doesn't seem as bad as it was.
Not liking this time change stuff, by the time I get home it is dark. Anyway, tonight I opted for the treadmill. I did 1 mile warm-up, then 4 x 800m @ 6:00 pace (that is all the faster my treadmill will go) It was an ok workout did 1 mile cool-down. | |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 2.00 | 8.00 |
|
Basketball this morning
I'm really surprised how sore my quads have been since doing the 800s on the treadmill. I really didn't think I was running that fast or hard, but I'm still sore two days later.
Ran out toward Toquerville to (Paul's house) 3 miles in 21:40 (7:14 average) I came back a little faster 20:48 (6:55 average) This was a good run, even with the PF hurting and the quads feeling sore. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just an easy 4 miles | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just 3 miles, not really into training right now. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run helped Dan move all night. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Basketball | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Got up this morning and went and ran with the club, big group Clyde,Dave, James, Logan, Steve and Bill. We did a loop from Dave's down to the the river trail then Bill and I cut up by Maverick then up by the mall and back to Dave's. This was a good 10 mile loop. The first 5 were faster as we were with the group, then we slowed down then next 6, Bill was having some hips problems this morning. The weather was pretty chilly, but still glad I got a run in, the last few weeks haven't been very good training wise. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, just got home and didn't feel too motivated
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran over to Hurricane and back. It was dark and chilly out but still a decent run. |
| Yellow Speedstar Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Basketball this morning, hoping for a few miles tonight. PF started hurting again, it has been feeling better maybe due to the fact I didn't run much last week. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 miles |
| Yellow Speedstar Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
|
Played basketball this morning. Found out this afternoon that Sunny lost the baby. This has hit me pretty hard as I was really excited to be having a girl. Anyway, they won't be able to get us in to the hospital until next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I should have gone for a run, but just didn't feel up to it. Spent most of the day with Sunny, I was able to get the Christmas lights put up outside so that was nice.
It was nice Bill and Brenda brought over pizza which was very kind. Steve and Kendra came over this evening and brought a little gift for Sunny from Kendra and Ally Holt. We also got some flowers from Mike and Colleen. We have so many great friends! Especially in our little running group.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran over by Howards, then up the La Verkin Overlook Trail. Got up to the top and then stretched. Man, I was feeling tight, hips, back, legs. I felt a little better coming back down. Total distance was 6 miles, with the first 2 really tough climbing. I'm really feeling fat and out of shape right now, probably because I am. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 2 miles over toward Hurricane and then 2 miles back home. Body still feeling very sore and the PF starting to flare up again. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
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Basketball this morning. My thumb is still really jacked up from jamming it a few weeks ago. So today I just ran up and down the court, caught the ball with one hand and didn't shoot much.
Ran over to 300 West then down to Pah Tempe and back home. 4.34, then did another .66 on the treadmill to make it an even 5.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rained all day, didn't feel like doing anything | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Basketball this morning | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Ran over to Hurricane to Zion's Bank then up past the Middle Schoo, back on 600 North. Feeling pretty fat. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran over to Walmart 8.5 miles ran on 600 North, then did a loop through Sky Mountain, then did a little portion off of the road over toward Walmart. Pace was slow going once again | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.50 | 8.50 |
| Basketball for 2 hours this morning. Ran down through the Confluence this afternoon. It was pretty interesting to see where the river had been running out of its normal course. There were lots of downed trees and the grass was all matted down where water had been running over the top of it. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Merry Christmas to all. I think this is the first time I've ever ran on Christmas Day. I know this was the first time we've ever done Christmas morning with just our little family. Usually we are either at the cabin in Pine Valley or in Colorado. However, we didn't go up to Pine Valley this year instead my inlaws came over this morning to watch the kids open presents.
Anyway on to the run. I did Nephi's Twist, but ran it in reverse from what I normally do. So I went up the La Verkin Twist first, then down Nephi's trails. I think I like running it the other way better.
I'm still feeling pretty sore, but I do think I'm making some progress. I managed over 30 miles this week, so that is better than what it has been the last several weeks. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today in Colorado | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run driving home from Colorado | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran over past the Chevron in Hurricane then down to 400 South and back home. It was raining pretty good and I got soaking wet, but felt good to get out and run. Still dealing with PF issues. I really haven't liked the Brooks Launch shoes. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the dreadmill in the garage. I watched an episode of Man vs. Wild which made the time go by fast. I used Jordan's skullcandy earbuds, I really need to get a pair of those. I couldn't even hear the sqeaky treadmill which was nice. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.30 | 8.30 |
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Basketball for 90 minutes, planning on a run this afternoon if it warms up.
Ran 4 miles over to the rest home and back | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1276.80 | 66.20 | 128.50 | 14.20 | 214.30 | 1700.00 |
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| Glycerin Miles: 153.00 | Blue Stratus Miles: 161.00 | Defyance Miles: 319.50 | Yellow Speedstar Miles: 177.00 | Equation 3 Miles: 330.50 | Kinvara Miles: 175.00 | Launch Miles: 132.50 |
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