| 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 | | 1208.00 | 48.00 | 84.50 | 4.00 | 263.50 | 1608.00 |
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| Blue Cumulus 12 Miles: 277.00 | Launch Miles: 37.00 | Red Speedstar Miles: 264.00 | Black Landreth 6 Miles: 273.00 | Kinvara Miles: 103.00 | Black Five Fingers Miles: 22.50 | Blue Launch Miles: 294.00 |
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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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Ran 6 miles over to Zions Bank and back. My quads were still really sore from the run on Saturday. I averaged 8:13 today, so not too fast, just happy to get the miles in. |
| Blue Cumulus 12 Miles: 6.00 |
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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 |
| Ran out to Cholla Creek, then back on the highway. This was a pretty good 6 mile run, legs still feeling sore and tired. The weather has been great lately, ran in shorts and a tshirt. | |
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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 |
| I didn't get a run in today. Went from school straight to Jordan's basketball games all night. | |
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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 up to the H and back down. Had a pitbull and a lab come up to me when I was up on the hill. I was a little worried, but nothing bad happened. I got pretty tired going up, had to walk quite a bit. I felt ok coming back home, went down through Pah Tempe. My body felt ok, hip flexors hurting which is an area that hasn't bothered me for quite sometime. |
| Blue Cumulus 12 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 | 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran with Bill, Mike, and Scott from Rockville to my house. Bill took off fast and Mike chased him down. I was just happy to be moving along, much better run today compared to last week. I did 15 miles two minutes faster than I did 13 miles last week. I think the overall time today was 2:05 something. The last mile, was pretty slow. |
| Red Speedstar Miles: 16.00 |
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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 7 miles out to Wal-Mart. It was pretty windy this afternoon, and I didn't feel that great, my calves were really tight. I was just glad to get in the miles. |
| Black Landreth 6 Miles: 7.00 |
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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 |
| Not much time today, only did . I bought some weights and a bar today, so I'm ready to start a lifting program. I hope it helps me get stronger and also helps in the weight loss program. | |
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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 did 6 miles on the dreadmill. My back has been bothering me the last few days. It has been really tight. |
| Blue Cumulus 12 Miles: 6.00 |
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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 |
| Ran 4 miles over to the real estate sign and then back home. I felt pretty good. Once I got home I did 2 more miles on the treadmill and then lifted weights for 20 minutes. | |
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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 | 3.00 | 8.00 |
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Went and played basketball this morning.
Good run this afternoon, went from the house over to the Hurricane City park and then back home. I ran into John Stucki on the way home, always interesting stories talking to him. I ran mile 4 in 6:16, just wanted to throw a little surge in and see how I felt. Overall average was 7:30 |
| Black Landreth 6 Miles: 5.00 |
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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 |
| Met up with Bill, Mike, Scott, and Tyler was down from Spanish Fork. I wanted to run the new St. George Half course, so I would have a better idea what to expect new weekend for the race, even though I don't have any goals and I'm treating it just like another training run. Anyway, we all started out together the first few miles, then Mike and Bill picked it up a little, but nothing too crazy. Tyler, Scott, and I just kept it easy, we cut off the last three to only make it 10, but I was fine with that. Averaged 7:52 and felt pretty good. I feel like I'm making some progress. Today's run put me at 40 for the week, which is good for me right now. Next month I'm going to try to increase to 50 miles a week. |
| Red Speedstar Miles: 10.00 |
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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 |
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Week 1 of the 18 week build up to Ogden Marathon.
Ran over to Pah Tempe and attempted to do a few hill repeats. The plan called for 3, but I only managed two and neither one was that great.
2 mile warm-up
1-2:21- trouble from the beginning with coughing and struggling to get in a rhythm going up the hill
2-2:26- this repeat was worse than the first one, I pushed all the way to the top and then died.
2 mile cool-down
This wasn't really how I was hoping the workout would go, but at least I tried. I will be back for hill repeats in a 3 weeks, hope it goes better. Next Monday will be 1000's, then the next week mile repeats, then back to hill repeats. | |
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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, just managed to do the La Verkin Loop about 8:30 tonight. |
| Blue Cumulus 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't get a run in today. Spent the entire evening at the gym watching 3 high school basketball games. | |
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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 |
| Did my 2 mile tempo from the Substation. I did 3 miles warm-up then got into the tempo 1-5:57 2-6:14 12:11 (6:05 pace) 1 mile cool-down I didn't feel too great after the run, stomach hurting.
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| Red 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 on the dreadmill | |
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| | Race: |
St. George Half (13.1 Miles) 01:40:16, Place overall: 194 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Well, don't really know what to say about this race. I wasn't planning on doing this race, but Bill and Mike talked me into it, saying it would be a good training run, so I agreed. I'm overweight and still way out of shape, so I really didn't have any expectations going into the race. Since the marathon in October my only long runs have been a 13 miler and a 16 miler a few weeks ago, so going in I knew I didn't have much of a base as far as endurance. I did a 3 mile warm-up with Clyde and Dave, which probably made me tired before the race even started.
1-6:43
2-7:03
3-6:59
4-7:03
5-8:13
6-7:52
7-8:19
8-6:46
9-8:16
10-8:41
11-9:00
12-7:42
13-7:29
.1-:05
1:40:16 (7:43 average)
I think what really frustrated me with this race, was the fact my splits were all over the place. The first 4 miles were probably too fast and then I struggled the rest of the race getting into any kind of rhythm. The new course is challenging, but I actually liked it and hope they don't keep changing it every year, like has been the trend the last few years. There was some rain and a slight headwind at times, but the weather wasn't too bad. Looking back I was probably over dressed, I wore my duofold tights and shirt.
Anyway, I'm glad I finished the race, I was tempted to turn around at my 4 and just run back to the start. I had the same thought when we got by the bridge at mile 9, I thought it would be a good place to just cut back to the beginning, but I didn't. The last two miles were somewhat respectable. |
| Red Speedstar Miles: 16.00 |
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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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3 easy miles to start the day, legs sore from the race Saturday
Did 3 on the treadmill tonight, watched an episode of Dual Survial, they had to survive in the deserts of Peru. |
| Launch Miles: 3.00 | Blue Cumulus 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin Loop 3 miles | |
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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 out to the real estate sign and back | |
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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 pretty slow, right knee was hurting pretty bad from the fall yesterday at basketball. Ran up on 600 North to the Elementary School then down past DQ and back on State Street. |
| Black Landreth 6 Miles: 8.00 |
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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 |
| 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 |
| Didn't run today, spent much of the day in Mesquite helping a guy pick up his car. This wasn't a very good week of training. | |
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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 |
| 6 miles ran over to the high school and then back home, had some blister issues |
| Blue Cumulus 12 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 9.00 |
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Good workout tonight. I did a 4 mile tempo run from Toquerville mile post 5 to mile post 1
Did 2 mile warm-up then stretched.
1-5:57
2-6:16
3-6:32- Struggled up the hill leaving Toquerville
4-5:57 Good effort on the downhill.
24:43 (6:10 average)
Did 3 miles cool-down |
| Red Speedstar Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Played basketball 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 out to my school, it was cold tonight. I'm not a fan of the wind. |
| Blue Cumulus 12 Miles: 5.00 |
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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 |
| An easy 3 this morning. | |
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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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Pretty decent run this morning on the Dogtown Half Course. I had never been on part of the trail, so that was fun running somewhere new for a change. I actually felt a lot better than I did at the St. George Half two weeks ago and my splits were quite a bit better. I think if I would have pushed it a little harder at the end and ran 1 more mile I would have been about 4 minutes faster than my race time from two weeks ago.
1-8:28
2-7:23
3-6:53
4-6:49
5-7:06
6-7:42
7-7:33
8-6:51
9-7:49
10-8:45
11-7:27
12-8:20
7:37 average |
| Black Landreth 6 Miles: 12.00 |
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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 |
| I didn't run today, just didn't have any energy, rough weekend. | |
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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 ran the La Verkin Loop this afternoon. I really didn't feel like running, so was happy I did at least 3. |
| Blue Cumulus 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
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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, this week hasn't been very good. |
| Black Five Fingers Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
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Got up and played basketball this morning. Last week was a pretty bad week of exercise. I only ran once and only played basketball once. I'm going to try to be a little more active this week.
Ran 2 miles on the treadmill, then did 20 minutes on the bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing 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 | 3.00 | 3.00 |
| Basketball this morning 3 on 3 full court | |
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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 |
| Ran 3 miles pushing Jarren in the stroller did La Verkin Loop. Then I did 1 mile on the treadmill, after that I rode the bike for 30 minutes. |
| Black Landreth 6 Miles: 6.00 |
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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 | 5.00 | 10.00 |
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An easy 3 this morning.
Ran 5 this afternoon down through Confluence Park, the last mile I ran into Jordan's seminary teacher. Got home and did 30 minutes on the bike. For some strange reason my left quad has been really sore.
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| Blue Cumulus 12 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 | 4.00 | 0.00 | 0.00 | 8.00 |
| Drove over to Coral Canyon, did 4 miles tempo from the start of the Dogtown Half down to the intersection of the Virgin River Trail head. I did ok on the tempo, especially considering I did no warm-up to start, just jumped out the truck and started running fast downhill. 1-6:17 2-6:28 3-6:36 4-6:06 The average was 6:22 I was happy with the tempo, the next 4 miles however weren't quite as enjoyable. I took the trail 12% uphill grade over to Telegraph, then climbed that road to the top and back down to Coral Canyon then ran another 2 miles uphill to the Harley Store.
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| Red Speedstar Miles: 8.00 |
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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 |
| Nice run with Bill this afternoon, went out from bowling alley toward Sand Hollow, then cut back through Dixie Springs. This was a good 8 mile run, right at 8 min pace. |
| Black Landreth 6 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 | 0.00 | 0.00 | 6.00 | 12.00 |
| 60 minutes of basketball this morning 6 miles out to Toquerville and back 60 minutes of basketball this evening.
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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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3 easy miles this morning
7 mile run, felt pretty good. I ran over 600 North to Hurricane Elementary then back via the park. 7:37 avg. | |
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| | Race: |
Dog Town Half (13.1 Miles) 01:32:36, Place overall: 42 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 3.00 | 0.00 | 0.00 | 14.00 |
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Well, I guess this race was a step in the right direction. I was really hoping to be under 1:30, but I struggled on a few of the sections. Last month I ran the STG half in 1:40:17, so I took almost 8 minutes off of that time today. I know what I need to do, I just need to get out there and get to training better. I also need to clean up my diet. I felt pretty good the first 6 miles, might have gone out too fast for the shape I'm in, but I just felt like using the downhill miles at the beginning the best that I could. I'm looking forward to doing the Spectrum 10K and maybe another half next month. The key race for me this spring will be the Ogden Half Marathon in May, so I'm going to keep working at getting back into shape.
1-6:08 2-6:22 3-6:26 4-6:11 5-6:33 6-7:34 7-7:59 8-6:40 9-8:12 10-9:10 11-7:28 12-7:24 13- 6:28 .90 Garmin measured 12.90 time 1:32:41 (7:11 average)
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| Red Speedstar Miles: 14.00 |
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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 | 7.00 | 12.00 |
| Ran 5 miles over to Hurricane City Park and back. I felt pretty good 7:35 avg. I played bball for an hour this morning. Then went and played for 3 hours later tonight with Jordan at the high school, some pretty good competition tonight. |
| Black Landreth 6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Road exercise bike for 30 minutes tonight. Legs still feeling dead from all the basketball last night | |
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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 | 6.00 | 9.00 |
| Basketball this morning for 60 minutes 3 mile run this afternoon Basketball for another 60 minutes this evening.
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| Blue Cumulus 12 Miles: 3.00 |
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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 |
| Ran from ball field to Wal-mart, felt ok nothing great. |
| Black Landreth 6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| bball this morning | |
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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 out to Toquerville City Office 4 miles out, 4 miles back. Going out average 8:15, coming back was under 8 min pace. |
| Blue Cumulus 12 Miles: 8.00 |
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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 | 2.00 | 9.00 |
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A pretty decent run. Went from my house over to the high school, watched a little bit of track practice then ran home via Pah Tempe. Really nice weather this afternoon, I think it hit 70.
bball this morning
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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 |
| Not to fun running in the strong winds today. Ran out to my school and picked up my truck, only did 5 miles, not feeling too great today. |
| Blue Cumulus 12 Miles: 5.00 |
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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 | 5.00 | 5.00 |
| Basketball this morning and then this evening | |
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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 out on 600 North then down past the Elementary School over to McDonald's, stopped for a bathroom break then back home on SR 9. Good 8 mile run, felt ok |
| Black Landreth 6 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Met up with Bull, Bigfoot, and The Shepard. We did a nice run from above the Volcano, down through Snow Canyon State Park, then out to Ivins and back on Old Highway 91 to Mike's house. Overall pace was 7:15, I felt ok, note to self don't have Cafe Rio the night before a long run! I had stomach troubles all morning. Did some faster miles the last 3. |
| Red Speedstar Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 2.50 | 0.00 | 2.00 | 8.00 |
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Trying a new 10 week half marathon training schedule. I started today and hope to see some results when I do the Ogden Half in 10 weeks. Today the schedule called for 800m repeats @ half marathon goal pace with 200m recovery. I just figured I would stick with whatever pace felt like I was getting a workout. I did 1.5 warm-up then got into the repeats over at Hurricane High School's track.
1-2:56
2-2:56
3-2:54
4-2:54
5-2:52
Did 1.5 cool-down then called it a day. My legs were a little sore before I started the workout, still feeling the effects from Saturday's long run, so I didn't want to push to much and get injured.
Basketball this morning
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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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Just an easy run over to Hurricane City Park and then back.
Did 4 miles this afternoon out in Toquerville went from the church out on West Fields Road then back.
Did a little bit of lifting this afternoon. Bench Press, Power Clean, Shoulder Shrug |
| Black Landreth 6 Miles: 4.00 | Blue Cumulus 12 Miles: 5.00 |
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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 |
| Just an easy 5 over to Hurricane and then back home. Didn't have much energy today. |
| Red Speedstar Miles: 5.00 |
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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 up the Overlook Trail over by Howard's, then down to the highway and over to Nephi's Twist then back home. I struggled today, lots of trails and lots of uphill climbs and steep downhills on rocks. |
| Black Landreth 6 Miles: 8.50 |
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| | 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 |
| La Verkin Loop pushing Jarren in the stroller, no energy today. Ran to Farmer's Market to return a movie, then ran back home. |
| Black Five Fingers Miles: 1.50 | Blue Cumulus 12 Miles: 3.00 |
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| | Race: |
Spectrum 10K (6.2 Miles) 00:38:43, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
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Well, this was an ok race considering where I'm at. Last year I ran 37:26, so I was hoping to be close to that. This year we had a decent headwind for much of the race, so it slowed me down some, plus being out of shape.
Did 3 miles of warm-up
1-5:32 Always a fast downhill mile, just tried to hold back
2-6:10 Legs feeling dead already
3-6:07
4-6:25 Stopped for a moment at the aid station
5-6:50 Walked for a bit right after the mile 4 marker.
6-6:36 Still struggling
.2-1:02
38:43 (6:14)
So this was slower than last year, but still good to get out and push myself.
Did 4 miles cool-down from Mike's up to his old house and then back. |
| Red Speedstar Miles: 13.00 |
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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 | 6.00 | 6.00 |
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Basketball this morning.
30 minutes on the bike 2 hours of basketball this evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 2.50 | 0.00 | 0.00 | 6.00 |
| Pretty decent workout. Did two mile warm-up then 4 x 1000m with 2:00 min rest at the cow field. 1-3:32 2-3:30 3-3:35 4-3:34 Only had time for 1 mile cool-down had to get to night school.
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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 |
| 6 miles this evening around La Verkin, nothing special. |
| Black Landreth 6 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 |
| I didn't get a workout in today. Had a meeting after school, then mowed the lawn, then off to Driver's Ed until 8. I got home and spent time working on a paper. | |
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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 |
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Ran 2 miles this morning.
Ran out to mile school then over to Domino's where I met up with Sunny. I felt pretty good tonight 6.5 miles |
| Blue Cumulus 12 Miles: 6.50 |
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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 |
| Not a very good run today. I had no energy and motivation. This has been a pretty busy and stressful week. The workout I did Tuesday was positive but everything else this week has been just average. |
| Red Speedstar Miles: 3.50 |
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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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Played basketball for an hour this morning.
Did a 5 mile run this evening down through Confluence Park, felt ok but not great. |
| Blue Cumulus 12 Miles: 6.00 |
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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 | 0.00 | 5.00 |
| Not much time as I had to get to driver's ed by 4:30. I did 2.5 miles up the La Verkin twist in like 21:54. I really didn't have a plan to run fast back down but I was feeling pretty good so I hit 6:08 and 6:05 then took it easy the last .5. This was a good little run. |
| Black Landreth 6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Really positive workout for me this afternoon. I did my substation tempo route. 3 mile warm-up then got into it Had a nice little tailwind and a little overcast.
1-5:39 2-5:50 11:29 (5:45) 1 mile cool-down, had to get to class. Time comparison 1/19 12:11 (5:57, 6:14) 12/12/11 13:06 (6:27, 6:39)
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| Red Speedstar Miles: 6.00 |
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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 |
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Easy 2 miles this morning.
Did La Verkin Loop tonight in five fingers easy |
| Launch Miles: 2.00 | Black Five Fingers Miles: 3.00 |
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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 |
| Ran with Bill, Steve, Mike and Tom this morning we did a 12 mile loop from the Dixie Center over to River Road then up and around Brigham Road then out to Bloomington. I cut back on the trail. It was a really nice morning, great temps. |
| Red Speedstar Miles: 12.00 |
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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, didn't feel very motivated went to Jarren's soccer game. | |
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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 |
| Ran out to Cholla Creek and then back and did a short loop through La Verkin to make it 5 miles. Went and played bball for 2 hours.
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| Blue Cumulus 12 Miles: 5.00 |
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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 |
| Ran 5 miles over to Hurricane City Park and back. Felt ok 7:42 average |
| Black Landreth 6 Miles: 5.00 |
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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 |
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Not much time only 3 | |
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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 |
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bball this morning
Did 4 miles around La Verkin | |
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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 with John up at Pine Valley |
| Red Speedstar Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I didn't get out today, should of. | |
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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 |
| 6 miles ran down through the Confluence Park. | |
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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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| | 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 4 mile to the Real Estate Sign and back. |
| Blue Cumulus 12 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles this morning | |
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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 an easy 5 miles over to Hurricane and 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 | 0.00 | 4.00 |
| Just 4 miles around La Verkin at 9:30 at night. |
| Black Landreth 6 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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La Verkin Loop this morning
Ran 3 miles this evening with Jansen. After a warm-up he practiced doing do 400m for time.
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| Kinvara Miles: 3.00 | Black Five Fingers Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran over to Sky Mountain tee box #13 5 miles in 40:55, coming back was quite a bit slower. I really struggled, but still glad I forced myself to run 10 today. It was pretty hot out today 85. Today Joslin is 6 months, hard to believe how fast time goes by. I still am carrying around too much weight, need to run more and clean up the diet. |
| Blue Cumulus 12 Miles: 10.00 |
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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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3 miles this morning
Nothing special just 6 miles over to Hurricane and back, turned at Zion Bank and went over to the city park then home.
My body is feeling pretty sore, especially the legs and the ankle |
| Kinvara Miles: 3.00 | Black Landreth 6 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A decent 8 miles this morning. I went over and watched Jordan's meet at Dixie, then did a loop down to the Dixie Center and around on the bike path through Bloomington Hills then back to Dixie High School up River Road and back on 700 South. It was pretty warm by the time I got running. |
| Red Speedstar 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| Did 2 this morning, then 4 tonight. Tonight I ran down to Cholla Creek and back. |
| Blue Cumulus 12 Miles: 6.00 |
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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 |
| Not the greatest run/workout but at least it was something. I ran out to Walmart along 600 North. Did the first 5 slow to #13 tee box, got some water then proceeded to do 4 x 1000m, these were a lot slower than when I do them at the cow field 1-3:53 2-3:56 3-3:45 4-3:45 Only did like .50 cool-down
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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 |
| Easy 3 miles 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 |
| Ran 10 miles from the Dixie Center. Did the first 4 with James Barnes, Clyde, Steve, and Bill. Then did the last 6 with just Bill. I was only going to do 6 but managed to do 10. Time for me to get some new shoes, feet were bothering me during the run. Also had some weird hip pain. |
| Red Speedstar Miles: 10.00 |
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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 out to my school, did some work then ran back over to Hurricane where Sunny picked me up. I did 7 miles, but didn't feel that great, legs and hip sore. |
| Blue Cumulus 12 Miles: 7.00 |
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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 |
| Slept in and then did an easy 6 over to Hurricane City Center and back home. I got over to the city center and talked to Ken Carlson for a bit as he was still timing the Hurricane Half Race. Legs still feeling tired, but overall this was an ok week. |
| Black Landreth 6 Miles: 6.00 |
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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 |
| Just 5 miles around La Verkin, ran down through Spanish Gardens and then down into Riverwoods. |
| Blue Cumulus 12 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 | 4.00 | 0.00 | 5.00 | 13.00 |
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Basketball this morning.
4 mile Tempo Run this afternoon from mile post 5. I did two mile warm-up, then got started 1-5:39 way too fast and I would pay for it. 2-6:10 not too bad
3-6:36 really struggled here, stopped and walked for a bit up the hill
4-6:03 pretty good finish.
24:32 (6:08) average Did 2 mile cool-down 2 hours of basketball tonight, pretty wasted.
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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 with Bill, Clyde, and Aaron. I only did 5 miles around Bloomington and then back to DC, then up to the corner and back. Pretty warm this afternoon. | |
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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 6 miles over to Zion's Bank and then back via the city park. I felt pretty good averaged right at 8 minute pace.
Jansen did the Ironman Kids Mile race today. He did great 6:45, two years ago he ran 8:58, so some nice improvement. |
| Blue Cumulus 12 Miles: 6.00 |
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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 |
| Meet up with Bill and Mike at the Bowling Alley, we did the loop out around the Lake and stopped to watch part of the swim portion of Ironman STG. There was really strong winds today. Mike and I ran a little slower back to the bowling alley, he was having a few leg issues, plus running into the really strong headwind didn't help much. | |
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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 |
| Ran up the La Verkin Twist trail out 3 miles, then back home. It was pretty windy today, and I struggled running up the hills. Oh well still 6 miles is better than nothing. Played ball this morning. |
| Black Landreth 6 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 | 2.00 | 0.00 | 0.00 | 9.00 |
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Did the short 2 mile loop over to 300 West, then back on 200 North. I wore the five fingers this morning, took over a mile for my ankles to warm-up to the idea of running.
Did my two mile tempo from the Substation
1-5:44
2-6:00
11:44 (5:52 average)
Not as fast as last time 11:29, but still decent.
3 miles warm-up, 2 miles cool-down |
| Black Five Fingers Miles: 2.00 | Red Speedstar Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Basketball
Did the La Verkin Loop rather quick
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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 |
| 5 miles down through Confluence Park, stopped for a bit and took a swim in the river. The horseflies were really bad, which was frustrating. One interesting thing happened I saw two deer down by the pump station. |
| Blue Cumulus 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball | |
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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 |
| Did the first 4 miles of the Zion 50 course out then came back. Overall a pretty nice run. |
| Black Landreth 6 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Ran on 600 North over to Walmart. I felt ok the first 5 very hot out still. I stopped at hole #13 got some water, then did two faster miles 6:36, 6:31 to finish up. | |
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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 |
| No desire to run tonight, didn't feel good when I got home from work. I did do 2 miles as Jarren wanted to go for a bike ride. |
| Black Five Fingers Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 3.00 | 0.00 | 2.00 | 8.00 |
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Basketball this morning.
Drove out to Toquerville Chapel and then did easy 2 mile warm-up to mile post 5, then did an easy 3 mile tempo run.
1-6:15
2-6:29
3-6:31
19:15 (6:25 avg)
1 mile cool-down back to church. |
| Red Speedstar Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, traveled up to Eden with Mike and Bill. | |
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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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Ran 2 miles this morning around the condo by myself. Then I went and did 2 miles with Mike and Bill out around mile 10 and 11 of the marathon. We got back to the truck and I went and did another 2 miles into Huntsville, they picked me up right before a big thunderstorm came through.
Later in the day we went to breakfast at Village Inn and then over to the expo. At the expo I talked with Adam Goucher and Tim Catalano from Colorado.
After the expo we went back up to Eden and played some pool and the "PIG" on the basketball court.
In the afternoon I did 3 miles from the condo down to Eden, then Mike and Bill came and picked me up. | |
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| | Race: |
Ogden Half Marathon (13.1 Miles) 01:26:04, Place overall: 36, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 9.00 | 0.00 | 0.00 | 15.00 |
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Well today's race was a pretty good experience for me. I have been working to get back into shape, still have a long ways to go, put at least I left this race feeling a little better about myself.
So far this year I've ran 1:40:16 at St. George Half and 1:32:36 at Dogtown Half, so I was really hoping to see some improvement in my half time today. I sat out with the goal of around 1:25:00 or 6:30 pace
I started off very conservative and just warmed up the first 4 miles and really didn't start picking it up until the canyon. Down the canyon I kept everything under control and I was probably most pleased with the last few miles on the trail where I thought I would struggle, but didn't too bad.
Met up with Tyler at the start and did half a lap around the Eden park and then straight to the starting line. A little chilly at the start, but once we started running very nice temps
1-7:10 Nice and easy, kept forcing myself to slow down
2-6:54 A little up hill, still warming up
3-6:44 Still having to hold myself back
4-6:46 Feeling ready for the canyon
5-5:56 Maybe a little too excited but this mile drops a lot
6-6:18
7-6:19
8-6:11
9-6:09
10-5:56 I was pretty pleased with how things were going at this point, really wanted to get in at least 6 good miles,
11-6:28
12-6:51 Lack of endurance starting to effect me.
13-6:36 Pretty decent last mile
.25- 1:26
Everyone I talked with had the course measured long on their Garmins by about.10, so if that were really the case then made you could take off 45 seconds.
Anyway my chip time was 1:26:04 (6:34 average) so I was pretty happy with that. Best thing I didn't feel totally beat up, like after most races. I was able to run 2 miles after the race. I went and helped pace Bill the last half mile of the marathon. He ran 3:13 and Mike ran 3:06. Steve Olsen did a 1:20 in the half and Tyler Shepard had a great race 1:19:11, so I was happy for him.
This race has gotten me excited for a good summer of training and racing. I'm signed up for the St. George Marathon, but plan to do 2 or 3 more halves this summer, plus some 10K's. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Did 5 miles over to Hurricane City Park and back home, legs a little sore still from the race on Saturday. Also still very hot outside. I will have to start getting up in the mornings if I'm going to survive this summer. |
| Black Landreth 6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin Loop this evening, not feeling very motivated. | |
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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 a run from the high school out to angel heights and then back past the intermediate school and then headed out west and back on the state route. 7 miles felt pretty good this morning. | |
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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 up the La Verkin Twist trail and then out on the old road to the highway, at 4 miles I turned around and ran two miles back on the trail, and then finished up on the road coming back down. I hit the last two miles in the 6:30's. Took the last .5 real easy. |
| Black Landreth 6 Miles: 8.50 |
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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 | 2.50 | 6.50 |
| Ran over to the real estate sign and then back home, not much time. Got home and did 20 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 | 0.00 | 0.00 | 0.00 | 3.00 |
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La Verkin Loop easy. I was kind of tired spent the day up at Pine Valley doing some work on the cabin. | |
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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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3 easy miles this morning, planning on doing some mile repeats this afternoon/evening when it is nice and hot outside.
Did 2 miles this afternoon as a warm-up and then bagged the whole idea of doing any 1600m repeats.
I came home mowed the lawn and then did lift some weights. |
| Red Speedstar Miles: 2.00 | Blue Cumulus 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 3.00 | 10.00 |
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Played basketball for 90 minutes
Then went to the high school.
Did 1 mile warm-up then 2x1600m with 400 recovery
1-5:59 Not really feeling that good
2-5:59 Just going through the motions
Did 3.5 mile run/walk home, one of those days where I just didn't have much energy |
| Red Speedstar 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 |
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7 miles easy ran over to 600 North and then past Hurricane Elementary and back home via park legs felt tired.
3 La Verkin Loop Jansen rode his bike along and we had a good visit. |
| Black Five Fingers Miles: 3.00 | Black Landreth 6 Miles: 7.00 |
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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 | 2.50 | 9.00 |
|
Basketball for 60 minutes
Ran over to Cholla Creek and then back on the highway, stopped and soaked in La Verkin Creek for a bit. Legs pretty sore today. |
| Blue Cumulus 12 Miles: 6.50 |
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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 |
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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 1.5 miles over to the bridge and then got in with Jordan and rode to the high school then ran back home from there, for a total of 5 miles. It was still pretty hot out but not a bad run considering I took all of last week off. |
| Blue Cumulus 12 Miles: 5.00 |
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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 |
| Did Nephi's Twist Trail and then back down on the La Verkin Twist (road) I struggled some on the dirt and especially the "hill" Legs tired. |
| Black Landreth 6 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
La Verkin Loop an easy 3 miles this morning.
5 miles this evening ran over to the Hurricane City Park and back home, still way too hot outside. |
| Red Speedstar 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 | 0.00 | 0.00 | 0.00 | 7.00 |
| Did 7 very slow miles this morning, went over on 600 North, then past Hurricane Elementary and then back home through the city park and Pah Tempe. | |
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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 |
| La Verkin Loop this morning nice and easy. | |
| |
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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 | 2.00 | 10.00 |
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Ran with Bill and James out to Sand Hollow and back through Dixie Springs, the first 5 were pretty good and then the last 3 we hit some strong headwind.
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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 |
| Played basketball this morning and then did a 4 mile run this afternoon down through the Confluence. I met up with the family and did some swimming for awhile down in the Virgin River. |
| Black Landreth 6 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| I got up and went over and ran with the Hurricane Cross Country Team. We did 2 laps warm-up then a 3 mile run over to the cave by Pah Tempe and then back to the track. At the track the kids did 3x 200m and then 2 laps cool-down. I did 3 200's with one of the slower kids (43, 43, 39) and then I did another set of 200s with a faster kid (39, 37, 36). After the team left I did 3 x 800. 1-2:54 2-2:57 3-3:03 Nothing great to report on the 800s, just got them done. I only did 1 mile cool-down.
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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 for 60 minutes, then an easy 3 miles Pah Tempe Loop |
| Black Landreth 6 Miles: 3.00 |
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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 |
| Ran over past Hurricane City park 3 miles and then back home, stopped on the way back and got a drink. I've been struggling lately, legs really sore. I soaked in Jarren's pool for 10 minutes when I got home. |
| Blue Cumulus 12 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 | 3.00 | 10.00 |
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Basketball for 90 minutes, then the La Verkin Loop 3
4 miles this afternoon, nothing too special.
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| Kinvara Miles: 4.00 | Red Speedstar Miles: 3.00 |
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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 |
| Not too motivated this morning, pretty tired from hike yesterday. I did 5 miles out to hole #13 at Sky Mountain, then Sunny picked me up. | |
| |
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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 | 1.50 | 8.00 |
| Good start to the week. Played basketball for 60 minutes then went out to my school and did a 6.5 mile run I will call Figure 8. Went out past church farm, then turned on the road to Sand Hollow, then looped back past some farms, then up past Jerry's, then back to the church. Pace was slow, as are most of my runs lately. |
| Black Landreth 6 Miles: 6.50 |
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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 |
| Did 3 miles this evening, 2 with Sunny down to the cow field and back and then 1 with Jansen. Spent most of the day watching Jordan play basketball. |
| Blue Cumulus 12 Miles: 3.00 |
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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 2 miles from Austin Butler's out past church farm back to HIS. Then ran home from HIS. | |
| |
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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 |
| Did La Verkin Loop and then extended down through Overlook Sub and then extended over to Beechers Played basketball with Matt Steiger tonight for 90 minutes.
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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 got up late and then met up with the family and went to Lagoon all day long. | |
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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 ran around Salt Lake near the condo. | |
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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 |
| Did 3 here in Colorado |
| Black Landreth 6 Miles: 3.00 |
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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 |
| Did 6 out by my parents house. I saw 6 deer, 1 nice buck and a badger crossing the road, besides that the run wasn't too exciting. I struggled with the elevation and the rolling hills. |
| Blue Cumulus 12 Miles: 6.00 |
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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 |
| Ran 6 miles this morning, went over to Hurricane and then back via the city park. I felt ok considering I haven't ran for a few days. 13 weeks until STG marathon time to get to training and losing some weight.
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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 |
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Basketball for 60 minutes. 4 mile run down to Cholla Creek and back, then lifted weights for 30 minutes.
Did 2 miles this evening loop over by the Jolley's
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| Black Five Fingers Miles: 2.00 | Blue Cumulus 12 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran over on 600 North to the ball fields, then down to the park and back home. Still super hot at 9:00 pm |
| Black Landreth 6 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 | 4.00 | 8.00 |
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Basketball for an hour this morning. Drove up to the Overlook road then did a 4 mile loop out to the cracks.
Lifted tonight and then did 30 minutes on the exercise bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I didn't to anything today, felt a little sore probably from lifting. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 4.00 | 0.00 | 2.00 | 14.00 |
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Basketball for an hour then drove over to Toquerville to do a tempo workout. I did a two mile warm-up to mile marker 5, then did 4 miles goal was to hit 6:26 average 1-6:12 Legs a lot more tired than I thought probably from the bball earlier
2-6:25 3-6:33 Some uphill and struggling
4-6:13 Nothing special
25:29 (6:22 average) 2 mile cool-down- This was actually the most time consuming part of the workout. Had a pretty good mile uphill climb and then rolling hills back to the truck parked at the church. Went out tonight and run over to 450 North and back, just an easy 4 miles
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| Black Landreth 6 Miles: 4.00 | Red Speedstar Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 3.00 | 0.00 | 0.00 | 14.00 |
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Needed 14 for the day to hit 50 for the week, something I haven't done since last summer. I met up with Bill, Mike, James, Cody, and Ken and then we drove out from Mike's house up Utah Hill. We had rain most of the run, which felt very nice, except for the fact I was wearing a shirt which I didn't ditch until the last 3 miles. Anyway I was happy with how I ran this morning, especially considering my current "over-weight" condition, lack of training, and having did a good workout yesterday. 1- 8:10 2-6:52- Running with Mike
3-6:57 4-6:56 5-6:57- pretty consistent 3 miles in a row 6-6:47- running some with Bill 7-7:05 the first hill 8-6:51- running with Ken 9-6:27 10- 7:16 another hill 11-6:45 12-6:39 13-6:56 Half 1:31:30 about a minute faster than what I did at Dogtown and 9 minutes faster than STG Half.
14-7:11 ready to be done 1:38:00 (6:59)
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| Blue Cumulus 12 Miles: 14.00 |
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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 | 4.00 | 8.00 |
| Played basketball this morning 4 mile run this evening over to 450 North and back in a rain storm. Later tonight I lifted for awhile and then rode the exercise bike for 20 minutes. I gave a pretty good effort on the bike.
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| Blue Cumulus 12 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran over to Hurricane up to the look-out over the Confluence then back via the cememtery and Pah Tempe, not a very good morning. Body was feeling pretty beat up from lifting yesterday. |
| Blue Cumulus 12 Miles: 6.00 |
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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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Easy 5 miles this morning, feeling a little sore. Ran down by Interstate Rock then back on 300 West.
6 miles this evening.
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| Kinvara Miles: 5.00 | Black Landreth 6 Miles: 6.00 |
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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 |
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Ran over to Hurricane city park and then up to the ball field and back on 600 North. I didn't feel very good this morning, pretty hot and humid outside.
Did 4 more miles this evening, felt ok.
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| Kinvara Miles: 4.00 | Blue Launch 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 over to Walmart along 600 North. I struggled on the hills, but was able to finish strong and got the overall average to 7:54, still not where the goal was at 7:42, but still a good 7 mile run. |
| Black Landreth 6 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 |
| Did 5 miles down through Confluence Park, didn't feel very good. I'm having some issues with my right knee. Later this evening I ran 3 miles home from Hurricane Middle School, went and played basketball for a couple of games then ran home.
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| Blue Cumulus 12 Miles: 8.00 |
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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 |
| I didn't run today, my right knee has been bugging me. I did lift weights for about 30 minutes and then did 20 minutes on the exercise bike pretty hard. | |
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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 past Howards then up the Overlook Trail to the top, quite the climb. Coming back down I felt pretty good. My knee felt a little better after about 2 miles. Came home and did some easy lifting for 20 minutes.
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| Black Landreth 6 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 5.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I was going to go do a run down the marathon course this morning with the club, but I just couldn't get myself out of bed at 4:00 am. Anyway, I ended up heading out around 10:30 when it was nice a warm and did a 5 mile tempo run from mile 6 marker out by Anderson Junction. I did a two mile warm-up
1-6:22 2-6:16- this is supposed to be a fast mile, but I couldn't get anything going
3-6:35 4-6:47 most difficult mile 5-6:21 32:25 (6:29) Two mile cool down I really wasn't all that happy with this workout. I just seemed to struggle, legs felt heavy the entire time. The week was better than last week, but still not where I need to be. My right knee has still been bothering me quite a bit, so trying to be careful with that.
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| Red Speedstar 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 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just an easy 4 miles over to the real estate sign and back. My knee was really bothering me 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 |
| Did 6 miles this morning, pushed Jarren in the stroller up to his swimming lessons at the city pool, then came back home, good workout he weighs 38 pounds now. |
| Blue Cumulus 12 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin Loop easy 3 miles |
| Red Speedstar 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 out to my school and back, didn't feel all that great today averaged right at 8:00 | |
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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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La Verkin Loop 3 miles easy
Another run up to the Hurricane City Pool and back 6 miles
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| Kinvara Miles: 3.00 | Black Landreth 6 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 9 miles this morning. I was pretty sore from working yesterday at the cabin. This morning I did an easy two mile warm-up from the cabin in Pine Valley toward Central then I did a 10K tempo run 38:29 (6:12 avg) 1- 6:37 2-6:09 3-6:17 4-5:57 5-5:59 6-6:14 .2-1:13 Did a mile cool-down. Overall I was pretty pleased with this little workout. After the run I went back to the cabin and then did some more hard work moving big rocks and digging out dead trees and sagebrush.
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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 |
| Not a very good day. La Verkin Loop this morning then 45 minutes on the exercise bike this evening. Watched an episode of 24. |
| Blue Cumulus 12 Miles: 5.00 |
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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 | 0.00 | 6.50 |
| Ran 6.5 this morning over to Hurricane High School, watched a little bit of football practice and then easy back home. |
| Black Landreth 6 Miles: 6.50 |
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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 | 2.00 | 7.50 |
| Easy 2.5 this morning, then 30 minutes easy on the exercise bike. This afternoon lifted for 30 minutes, then did 3 miles on the treadmill in the garage very hot outside.
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| Red Speedstar Miles: 7.50 |
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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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Ran down through Confluence Park for an easy 5, it was already pretty warm this morning when I left.
Rode exercise bike for 30 minutes
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| Blue Cumulus 12 Miles: 5.00 |
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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 |
| Ran an easy 5 over to Hurricane City Park and back. Legs felt a little tired this morning. |
| Red Speedstar 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 |
| Ran 2 miles up the La Verkin Twist and then back down. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning
5 miles this afternoon very hot out. I ran down to the Nephi Twist trail head and then came back home, struggled coming home.
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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, way too hot outside | |
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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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La Verkin Loop easy
4 miles easy this afternoon over to the middle school and then down to the high school.
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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 up the La Verkin Twist trail and then back down on the road, still very hot out at 4 pm. I didn't feel very good today. |
| Black Landreth 6 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 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran over past the gravel pit then down to the river got in the river for a bit and then back up past big chill. I actually stopped and got a snow cone. |
| Blue Cumulus 12 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile running with the different groups at the 11 year old scout day camp. I woke up this morning not feeling good at all. I think I might have gotten some heat stroke from the last few days running in the heat of the day and not being properly hydrated or prepared. | |
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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 | 2.00 | 10.00 |
|
Much better run tonight compared to how I have felt the last few runs. I basically took Saturday and Sunday off so the extra rest may have helped some. I was still struggling some with a cough, but overall a pretty good run. I went over 600 North, then past Hurricane Elementary, down to Classic Sports stopped in for a bit to look at some soccer cleats for Jansen and then home via city park for a quick drink, had to extend some at the end to make it 8.
Played basketball for an hour tonight. The games were pretty intense and I really felt tired for most of the night, in fact I left an hour early because physically I was just done.
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| Red Speedstar 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 | 0.00 | 0.00 | 2.00 | 8.00 |
| Rode bike to work today. 6 mile run this afternoon did 3 miles out to Cliffs Drive from the school in 25:12 came back in 22:30. I felt pretty good especially on the way back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 4.00 | 0.00 | 2.00 | 9.00 |
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Basketball this morning, couldn't stopping cough
Good workout this afternoon. I did my Toquerville Tempo route from mile post 5. The goal was 4 miles at 6:26 pace. Last time I did this workout was on 7-13 7-13 I went 6:12, 6:25, 6:33, 6:14
25:29 (6:22) Today was better, nice cool weather a little rain but also had a headwind. 1-5:57 2-6:22 3-6:32 4-5:56 24:51 (6:12) So basically the 2nd and 3rd miles were the same as last time. I just started fasted and ended faster than last time. I'm still not feeling any excitement or prepared to run a marathon in a few weeks.
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| Red Speedstar Miles: 7.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin Loop easy |
| Black Landreth 6 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Easy 2 miles 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 |
| We had a pretty rough night at our house. Joslin didn't sleep very well so Sunny was up most of the night with her. Anyway I did get out this morning. I took Joslin in the stroller and ran out past the Intermediate School and then back home 10 miles pretty slow. She slept for about an hour which was good and Sunny was also able to get in a nap while we were gone. | |
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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 coughing really bad. | |
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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, nothing this afternoon still feeling a little sick | |
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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 |
|
Nice easy two miles to the cow field and back to start the morning. I'm starting to feel a little better not coughing as much.
Ran over to the high school and back home, still pretty hot outside. I talked to Marcus about Jordan's ankle and knee, probably won't play Friday 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 | 0.00 | 0.00 |
| Nothing still coughing | |
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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 still trying to get better. | |
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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 |
| Did 6 this morning, ran over to 300 West in Hurricane and then looped back through the park., felt ok nothing too special. |
| Blue Cumulus 12 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 |
| Just an easy 4 miles over to the cemetery and back. I had a pretty busy day today, not a lot of time tonight. |
| Red Speedstar Miles: 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 |
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An easy 4 miles this morning.
Did the La Verkin Loop this evening and then lifted for about 20 minutes
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| Kinvara Miles: 4.00 | Blue Launch 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 |
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Gravel Pit out and back easy 3 miles.
Ran 5 miles out to get my truck which was at HIS. When I got out there I decided to mile a mile around the field like we make the kids do during PE. I was able to hit a 6:37, which isn't bad considering the heat.
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| Blue Cumulus 12 Miles: 3.00 | Blue Launch Miles: 6.00 |
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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 | 2.00 | 5.00 |
| Rode the trainer for 30 minutes this morning. Not much time after school did the La Verkin Loop still very hot outside, drove up to Cedar and watched the football game, Jordan played pretty good. |
| Black Landreth 6 Miles: 3.00 |
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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 | 0.00 | 14.00 |
| Slept in and then got out and did a nice 14 mile run. I went out on 600 North, passed people going the other direction doing the Red Rock Relay. I did the extra mile loop through Sky Mountain and then out to SR 9 came back into Hurricane to 1760 West and then out to 400 South. I felt pretty good for the most part on the run, it did get a little warm at the end. I averaged 7:53 which I guess is ok for the run being rolling. | |
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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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2 miles easy this morning.
Did the La Verkin Loop with an extension down into Overlook Sub and then over to the cow field. I really didn't feel like running tonight, also cut the run short due to lightning
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| Kinvara Miles: 2.00 | Black Landreth 6 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 2.00 | 8.00 |
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Rode the exercise bike for 20 minutes this morning.
Good run this evening. I ran 3 miles out to Paul's house then turned around. I made it out in 24:00 for 8 min pace. I decided to push it a little more coming back, I hit 20:59 so right at 7:00 min pace, I even ran the whole way up the hill coming into La Verkin, haven't done that for a long time.
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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 | 2.00 | 8.00 |
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Basketball this morning
Short workout this afternoon. Did a 2 mile warm-up from the high school over to the city park and back. Then did 2 x1 mile with an 800 jog in between 1-6:04 Ran out on 700 West turned on 400 South 2-6:03 Ran down 1760 West to SR 9 Easy 1.5 miles back to high school.
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| Red Speedstar Miles: 6.00 |
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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 |
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Woke up early so decided to go out for a run, this would actually be good if I did this every morning. I just did an easy 5 over to the Hurricane City Park and back.
Did 5 this afternoon down through Confluence Park. The first 3 felt good, walked up the hill and the last mile was easy. Nice afternoon for a run.
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| Black Landreth 6 Miles: 5.00 | Blue Cumulus 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Basketball this morning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 6.00 | 0.00 | 0.00 | 17.00 |
| 17 miles down the marathon course. The was a decent run for me I haven't ran this far on a single run since last year, so that in itself was an accomplishment. I met up with Steve, Mike, Bill, Clyde, Scott, Aaron, and Cody. Scott and I decided to get out at Veyo so we ended up running 17 miles. 1-8:36 Just easy with Scott
2-9:28 Stopped and walked with Scott some up Veyo hill
3-8:13 4-8:24 5-7:28 Decide to leave Scott and pick up the pace
6-7:09 7-7:10 Meet up with Amber Green and Cheri Stevenson run with them for awhile easy 8-6:55
9-6:03 10-6:17 11-6:18 12-7:07 Catch up with James and run up Winchester with him 13-6:41 Half 1:36:30 this was about 5 minutes faster that what I ran STG Half in back in Jan. 14-6:19 15-6:22 16-7:13 1:55:56 (7:15 avg) Did 1 more mile very easy to make it 17.
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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 |
| Easy 6 miles ran up the Overlook Trail up to the top (28 minutes to the top), spent some time at the top taking in the view, then nice and easy down the La Verkin Twist trail. |
| Blue Cumulus 12 Miles: 6.00 |
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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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20 minutes on the bike this morning.
Ran over to Nephi's Twist via the water tank, very steep up that hill and then the other climb up Nephi's Twist, was nice coming down on the road. 5 miles with some good hill climbs.
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| Black Landreth 6 Miles: 5.00 |
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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 | 3.00 | 11.00 |
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Basketball this morning.
Decent workout this afternoon, Sunny drove me out to Anderson Junction Did 1 mile warm-up, then started at mile post 6 1-6:19 probably a little too fast 2-5:57 3-6:27 struggling 4-6:42 really hurting coming out of Toquerville
5-5:57 feeling a little better 31:26 (6:17 avg)
Cooled off in the river for 10 minutes 2 mile cool down home.
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| Red Speedstar Miles: 8.00 |
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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 |
| Drove up to the Overlook road then ran out toward the cracks and then down to the river, did 5 miles pretty slow felt sore and tired. |
| Black Landreth 6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Basketball this morning.
3 miles easy La Verkin Loop
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| Black Five Fingers Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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A decent run with Mike and Bill from Rockville to La Verkin. Took the first 3 miles easy then picked up the pace the next 6 sub 7 pace, then easy again for 6. Overall time was 1:50:57 (7:24 avg) 1933 cal. burned.
1-8:47 2-7:37- Bill took off on us 3-7:41 4-7:06 5-6:49 6-6:51 7-6:34 8-6:44 9-6:43 10-7:34 11-7:59 12-7:59 13-7:39 14-6:52 15-7:51
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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 |
| An easy 5 miles over to the Hurricane City Park and then back 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 |
| Decent run out along 600 North, then cut down through the subdivision by the wash back to the highway and then to Lins where I met up with Sunny. Nice easy 5 miles. | |
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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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Easy 3 miles this morning.
Great tempo run this afternoon. I did a 3 mile warm-up up to the Substation on 600 North felt terrible on the warm-up, wasn't sure how the body would respond to a 2 mile tempo. After stretching got into the tempo. The last time I did this was back on May 8th ran 11:44 (5:44, 6:00) I was really hoping to be somewhere close to that today. 1-5:49 2-5:50 11:40 (5:50 avg) So I was 4 seconds faster which is good. So far fastest time of the year was March 29 11:29 (5:39, 5:50) had a really strong tailwind that day also. Anyway did 1 mile cool-down then rode the bike up and down the street a few times to test it out, of course my luck after doing that I already had a flat tire on the back wheel.
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| Red Speedstar Miles: 6.00 |
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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 |
| Easy 3 mile La Verkin Loop, not too motivated today. |
| Blue Cumulus 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Did an 8 mile bike ride. | |
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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 out to Toquerville City Office and then back home, had the same split going out as coming back 33:30. |
| Blue Cumulus 12 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Rode bike to school and back home 10 miles. | |
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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 and then took a swim in the Virgin River, the water temperature is cooling off. I felt pretty good on the run. |
| Black Landreth 6 Miles: 5.00 |
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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 |
| Easy run over to Hurricane City Park and back via Pah Tempe. I didn't feel that great on the run. |
| Red Speedstar Miles: 5.00 |
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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 went and play softball for a few hours. | |
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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 |
| Ran down to the cow field and back. | |
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| | Race: |
St. George Marathon (26 Miles) 03:37:42, Place overall: 872, Place in age division: 198 | | 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 the slowest and worst marathon I've ever run. I knew going in that I wasn't in very good shape. However I do feel that I'm in better shape than what my time ended up being. I woke up and had two pieces of toast and felt ok. However, similar to Utah Valley Marathon I felt sick on the bus ride up to the start line. It was fun seeing everybody at the start. I had a plan to go out real easy and I actually felt like I followed that plan pretty good. My main goal was to try to break 3:10. I made it to the point where I dropped out last year just above Snow Canyon, pulled over and threw-up for the first time. I made it ok to Winchester but then stopped again at the top of the hill and threw-up a second time. Also, my left hip started locking up I've had hip problems especially on the left side since high school, when I injured it my junior year. I also started getting some major pain in my feet in the arches, for the most part my PF hasn't been that bad this year, but it flared up around mile 18. Around mile 21 I saw Mike on the side of the road. I stopped and walked with him for probably 5 to 10 minutes, he was struggling with chest pain, so I was concerned, he told me he was going to drop so after talking with him for a bit I continued on. I basically knew at this point any chance of 3:10 was already out the window so I was fine with the time I spent walking with Mike. Anyway, once I made it to town things were a struggle. I stopped again at mile 24 and threw-up in some guys garbage can. Also around this mile a lady was sitting there handing out stuff and she gave me a small bottle of coke, this actually tasted pretty good and helped calm the stomach a little. I was able to shuffle along the last few miles. Once I got the park it was more vomiting and just feeling sick. Anyway not a very good day for me. However, I was happy to see many of my friends have good races. Bill had a great day and missed breaking 3 hours by 8 seconds, still in my mind I think he is a sub 3 guy. Most of the other guys from the club ran good. I didn't stay very long at the park as I was still feeling pretty sick. I drove home, but had to pull over 1 time to... well you guessed it throw-up again. A day later thinking about things I don't plan to do another marathon until I've lost about 20 pounds and feel like I'm in sub 3 shape. There really is no reason I can't get back to where I was at in 2006 through 2009.
1-7:26 2-7:30 3-7:07 4-7:03 5-7:14 6-6:43 7-6:52 8-8:30 took a little longer at the aid station losing the extra shirt before heading up Veyo 9-7:22 10-7:11 11-7:31 12-7:14 13-7:17 Half 1:35:50 14-7:05 15-6:50 16-6:58 17-7:00 18-8:06 19-9:39 20-8:57 21-11:20 I think this is where I stopped with Mike 22-9:38 23-9:32 24-10:04 25-14:35- this was really bad, it just hurt to run at all 26-10:25 .2-2:21 3:37:44 (8:17 avg) So looking at the splits a decent race up until about mile 18, then the wheels fell off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, played a little football with the kids during PE, legs not feeling too bad. | |
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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 did the La Verkin Loop this afternoon. Actually the legs felt ok still a little tender from the marathon, but not too bad. |
| Black Landreth 6 Miles: 3.00 |
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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 |
| Run down the trail toward the gravel pit and then over and through Spanish Gardens back on 200 North, decent 3 mile run. |
| Red Speedstar Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run | |
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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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Did a 12 mile bike ride this morning out to Sky Mountain back on SR 9 and then out to 400 South. Averaged 16 mph, still learning how to ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning, was a little rusty and didn't feel that great | |
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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 |
| Late night run down to the cow field and back, then 20 minutes on the bike, then lifted for about 15 minutes. |
| Black Landreth 6 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Joslin's 1st birthday! We had a party for her this evening. My parents along with Jodee and Grant came down to visit. We also had all of Sunny's family over for Navajo tacos. Jordan also invited Mallorie | |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning. Ran over to Hurricane City Park and back. PF bothering me again. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 30 minutes on the trainer, not much time today at school from 7:00 am to 6:30 pm between school and driver's ed. and then scouts until 8:30 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 | 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| Did the La Verkin Loop cold and windy this evening at 9 pm, got home and did 20 minutes on the bike. |
| Blue Cumulus 12 Miles: 3.00 |
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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 | 3.00 | 9.00 |
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Basketball this morning, lots of running today also had both long sleeve and short sleeve shirt playing inside 6 mile run this afternoon went down to Nephi's Twist then up the trail which always kills me. Had a few good miles coming down the La Verkin Twist. After the run went to the football game. Hurricane beat Delta 38-0. Jordan started on the offensive line and played pretty good, also got some time on defense. Looks like a road trip next week up to Juan Diego, so not going to be able to run Snow Canyon Half or Butch Cassidy 10K I was trying to decide between those two and now it looks like I won't be doing either as we will probably stay up in Salt Lake after the game.
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| Black Landreth 6 Miles: 6.00 |
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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 |
| Nice easy run over to Hurricane City park and then back via 600 North and Pah Tempe | |
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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 |
| Ran an easy 4 miles to the real estate sign and back. After the run I did 30 minutes on the trainer. |
| Black Landreth 6 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 |
| Busy day didn't get a run in. | |
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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 | 2.00 | 9.00 |
| Basketball this morning. 7 nice easy miles this afternoon. Ran over to the high school and watched some of football practice, really nice weather this afternoon. My PF has been bothering me again.
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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 |
| 2 mile run over to Zion Estates Park then 20 minutes on the bike | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Basketball then 30 minutes on the bike. I got done exercising and was getting ready for the day when we got a phone call Jordan had gotten in a wreck right in front of the school. Fortunately he didn't get hurt too bad, just some chemical burn and whiplash. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing drove home from 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 | 5.00 | 5.00 |
| 45 minutes basketball this morning, 70 minutes basketball 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 |
| 5 miles easy ran down through Confluence Park. I saw a spike buck down by the river, which was interesting. I felt pretty good on the run, legs a little sore. |
| Blue Cumulus 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Just 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, was busy with Driver's Ed, got home and went and test drove a car for Jordan. The car wasn't in very good shape so kind of a waste of time. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Basketball this morning I was a little frustrated with a few of the guys I was playing with this morning, but still a nice way to start the day. Tonight I did a 6 mile run over to Hurricane and back. I stopped at a few of the used car lots and looked over what they had. I struggled on the run even though it was only 6 miles it felt like 13. PF hurting, legs and back stiff.
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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, went to Jansen's game early then spent most of the day with Jordan and Gary looking at cars, went to dinner at Paula's tonight to celebrate McKinzie's birthday. | |
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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. Dealing with some hip pain which is strange, I didn't run this evening. | |
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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 tonight, went out at 10:00 pm just did 2 miles easy ran over to Gary's and talked about the Jeep for Jordan. |
| Blue Cumulus 12 Miles: 2.00 |
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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 | 2.00 | 5.00 |
| Basketball this morning and then the La Verkin Loop this evening after driver's education. My running has been hard to come by the last few weeks with teaching night school and being busy with some other things. |
| Blue Cumulus 12 Miles: 3.00 |
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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 |
| Ran down to the cow field and then back home. Then did 20 minutes on the exercise bike. |
| Red Speedstar Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran down through Confluence Park and then back to the La Verkin City park for Jansen's soccer party. Had a fun time adults played a game against the kids. |
| Black Landreth 6 Miles: 5.00 |
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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 | 2.00 | 5.00 |
| Basketball this morning and then the La Verkin Loop this evening. | |
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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 |
| Nice run this morning, temp's were great. I did 9 miles went out on 600 North and then cut down through the gulch subdivision back to SR 9 then home via the city park. | |
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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 high school and then back home, not feeling that great, legs and hips 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 | 4.00 | 4.00 |
| Basketball this morning and then again late 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 | 5.00 | 5.00 |
| Basketball this morning and 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 | 2.00 | 7.00 |
| Basketball this morning, run this afternoon down through gravel pit and trail ridge estates then back past gravel pit. I felt pretty good. I saw two deer over by the gravel pit. |
| Blue Cumulus 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up the La Verkin Twist trail and then off on another trail after 1.5, got up to the top and then came back down. |
| Black Landreth 6 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 | 3.00 | 3.00 |
| Busy day, only rode the exercise bike for 30 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran over to the real estate sign and back home, it was nice to get out for a run even though it was getting dark. |
| Blue Cumulus 12 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 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice run this afternoon down through Confluence Park. 5 miles easy | |
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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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Played basketball this morning.40 minutes on the exercise bike this evening.
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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 |
| La Verkin Loop and then 10 minutes on the bike. |
| Blue Cumulus 12 Miles: 3.00 |
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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 |
| Decent run this afternoon went over to the High School and then back home 7 miles. I'm still having some issues with PF in both feet. |
| Black Landreth 6 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 | 4.00 | 4.00 |
| 40 minutes on the exercise bike | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Cold, rainy run this morning. I went from the house over 600 North to Wal-Mart did 7 miles easy, tried to pick it up a little the last two miles. | |
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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 |
| Played basketball this morning, then did 4 miles this evening on the dreadmill. I watched an episode of deadliest warrior Somali Pirate vs. Colombian Drug Cartel. Pirates won. |
| Blue Cumulus 12 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 | 3.00 | 3.00 |
| 30 minutes on the exercise bike | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 1 hour of 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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran over to Zion Bank and then back home, didn't feel good at all. Legs and hips stiff and trouble with a cough. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1208.00 | 48.00 | 84.50 | 4.00 | 263.50 | 1608.00 |
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| Blue Cumulus 12 Miles: 277.00 | Launch Miles: 37.00 | Red Speedstar Miles: 264.00 | Black Landreth 6 Miles: 273.00 | Kinvara Miles: 103.00 | Black Five Fingers Miles: 22.50 | Blue Launch Miles: 294.00 |
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