Little Buddha

Lake to Lake Relay

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Location:

La Verkin,UT,USA

Member Since:

Feb 17, 2005

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Post College

10K- 33:49 (Enterprise 09')

Half Marathon-1:16:29- (Hobblecreek 06')

Marathon 2:44:59 (St. George 07')

Personal:

I live in La Verkin, Utah. My wife, Sunny and I have 3 boys and 1 special little girl
I teach 7th grade Utah History at Hurricane Intermediate School and Driver's Education at Millcreek High School.

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 15.00 Month: 69.00 Year: 912.00
Clifton 2 Lifetime Miles: 277.00
Grey Launch 4 Lifetime Miles: 225.00
Blue Pureflow 5 Lifetime Miles: 130.00
Blue Launch 4 Lifetime Miles: 190.00
Hoka Torrent Orange Lifetime Miles: 139.00
Black Nike Pegasus 35 Lifetime Miles: 72.00
Hoka Rincon 2 Black Lifetime Miles: 116.00
Hoka Rincon 2 Red Lifetime Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1168.0031.0055.0017.00189.001460.00
Blue Cumulus 12 Miles: 199.00Black Landreth 6 Miles: 96.00Blue Launch Miles: 216.00Red Speedstar Miles: 95.00Black Five Fingers Miles: 13.00Kinvara Miles: 30.00Blue Brooks Pure Flow Miles: 259.00Black Launch Miles: 290.00Nike Flex Trail 2 Miles: 5.00
Weight: 163.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

First run of 2013.  The last time I ran was Dec. 22.  I've been sick with a bad cough and congestion.  During the time off I went and saw one doctor at insta care he didn't do much for me.  I was also able to get into my regular doctor, he did a chest x-ray and because of my history with chronic coughing he thinks I might have some type of asthma.  He prescribed two inhalers for me so I will see how those work.  He also wants me to do some breathing tests at the hospital in a few weeks.

Anyway today I just did a nice 3 mile run down through Pah Tempe and back.  I really struggled, but it was still nice to get out even though it was rainy weather.

Blue Cumulus 12 Miles: 3.00
Weight: 161.00
Comments
From Steve Piccolo on Mon, Jan 28, 2013 at 08:33:30 from 155.101.146.105

Glad to see you out running again. I hope the inhaler helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning

Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Played basketball this morning.

Nice 5 mile run this afternoon, did La Verkin Loop and extended over to Real Estate Sign. I haven't ran this far since middle of December so this was good averaged just over 8 min pace.

Black Landreth 6 Miles: 5.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I was a little sore today so I only did 2 miles and then lifted some weights when I got home.

Blue Launch Miles: 2.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't run today

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

Easy 3 miles down to Pah Tempe and back home via bridge

Blue Cumulus 12 Miles: 3.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Played basketball this morning.

Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't run should have, but didn't

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning, lots of people there

Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball

Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning.

Ran down through Confluence Park, legs felt tired and I'm out of shape. 

Blue Cumulus 12 Miles: 5.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

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

Nothing today, drove up to Provo to see Jodee and the new twins.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Basketball this morning rode the exercise bike for 20 minutes this evening.

Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles easy

Black Landreth 6 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning. A decent run this afternoon did La Verkin Loop then extended over to Pah Tempe.

Blue Launch Miles: 5.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.000.006.00

Did 3 miles over to the substation and then did a 2 mile tempo back to La Verkin.

1-6:17

2-6:30

12:49 (6:24)

Not very good, but you have to start somewhere.  I haven't done much running since December and no speed until today, so it is going to take awhile to get back in shape. 

Blue Cumulus 12 Miles: 6.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Did a nice 7 mile run along the Virgin Trail.  I started up at the district transportation office and then ran back to Millcreek.  I was able to average 7:45 which is decent for me right now.  It was a nice afternoon.

Blue Launch Miles: 7.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Busy day didn't get out.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Basketball this morning. Did 4 miles this evening while Jansen was at bball practice, it was really good and windy in Hurricane.  My pace was very slow tonight.

Blue Launch Miles: 4.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles La Verkin Loop

Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

Basketball this morning.

Ran 6 miles this afternoon, nice weather a little windy.  I went over by the gravel pit and then down through Confluence and then back up by Farmer's.  Legs and hips felt pretty sore. 

Black Landreth 6 Miles: 6.00
Weight: 162.00
Race: Lake to Lake Relay (50 Miles) 06:12:51, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.004.000.000.0012.00

Well another fun year running the Lake to Lake relay.  This year I was on a team with Bill, Mike, Corrine, and Allison.  I haven't done any racing since the marathon and I'm still really out of shape so I knew today was just going to be about having a good time.

My first leg was down by Tonaquint Cemetery and then over into Bloomington. I was pretty happy with this leg.

1-6:06

2-6:31

3-7:13 up the hill into Bloomington.

4-6:12

26:08 (6:31 avg) 

After my first leg I wasn't feeling too great, I knew the second leg would be a struggle especially with absolutely no running base.

1-6:40

2-7:58 walked some up the hill

3-7:22 feeling a little better

4-7:20- struggling

5-7:35 legs hurting

6-7:33 still hurting

7-7:27 this was the worst mile took forever to get across the dam.

-:11

52:09 (7:25 avg) 

Blue Launch Miles: 12.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

Basketball this morning, then 2 miles on the treadmill this evening in the garage and 10 minutes on the exercise bike.  Legs are feeling sore from the race Saturday.

Black Landreth 6 Miles: 2.00
Weight: 166.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles over to the Hurricane Community Center and then back home, felt pretty good.

Blue Cumulus 12 Miles: 6.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning.  5 miles this afternoon ran up the La Verkin Twist trail and then back down on the highway 6:24 and 6:34 coming back down.  Had a strong headwind

Red Speedstar Miles: 5.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning.

Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I did a loop from my house over to Hurricane Elementary and then back via Hurricane City park, nice 7 miles.

Blue Launch Miles: 7.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing

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

Ran down through Confluence Park 5 miles easy

Black Landreth 6 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

In Salt Lake nothing

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

In Salt Lake nothing

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

La Verkin Loop easy

Blue Cumulus 12 Miles: 3.00
Weight: 168.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Ran over to Hurricane out on 400 south then behind Lin's up to 600 North then back home via Pah Tempe.  This was a good 9 mile run, nice and easy.  I really need to get back in shape, lose about 20 lbs and start feeling more excited about running again.

Did the cow field loop with Sunny riding bike pulling Joslin, Jarren rode his bike and then I came home and lifted weights for 20 minutes. 

Black Five Fingers Miles: 3.00Blue Launch Miles: 9.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning.

5 easy miles this evening.  I ran down toward Toquerville, then turned and did a loop up through Rim View and Shangri-la came back via gravel pit. Lifted weights for 20 minutes.

Red Speedstar Miles: 5.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Not a lot of time before heading to driver's ed class but did 1.5 mile up the La Verkin Twist (road) and then back down.

Blue Cumulus 12 Miles: 3.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning, didn't have time tonight for anything else.

Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy 5 miles over to Hurricane City Park and back.  I ate a fiber one bar at driver's ed and it seemed to kick in half way through my run, making things interesting on the way back home.

Blue Launch Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran an easy 6 miles with Bill this morning from the Running Store down to the river trail and then back up 2200 East.  Stopped over at the track meet at Pine View for a bit.

Blue Launch Miles: 6.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy three miles this afternoon La Verkin Loop took Joslin in the stroller.

Started Hal Higdon's Advanced 2 18 week Marathon Training Schedule considering running the Deseret News Marathon in July.

The marathon program is pretty basic, but might be a good place for me to start considering where my running is at right now.

Black Landreth 6 Miles: 3.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

2 mile warm-up over to Pah Tempe.  Schedule called for 3 x hill repeats

1-2:18 Felt ok

2-2:20 Felt sick, threw-up lunch after

3-2:27 Ouch not feeling good at all, definitely not in shape to be doing these, but you have to start somewhere.

2 mile easy home, then off to night school. 

Red Speedstar Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 easy miles this morning

Kinvara Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Did the La Verkin Loop 3 miles easy.  Sunny rode the bike along pulling Joslin in the bike wagon.

Blue Cumulus 12 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't get out today like I should have.

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

9 miles out on 600 North to Wal-Mart, did another mile this afternoon to make it 10 for the day.

Blue Launch Miles: 10.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Did the La Verkin Loop Jansen rode along on his bike.

Blue Brooks Pure Flow Miles: 3.00
Weight: 166.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I did a 5 mile run over to Hurricane up Main Street to 600 North and then back home.  Today was a stressful day at work, especially night school where I've been struggling with this particular group.

Blue Brooks Pure Flow Miles: 5.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Just some easy miles around La Verkin, not a lot of time this evening.

Blue Cumulus 12 Miles: 4.00
Weight: 166.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Double Double..no I didn't just make an order at In and Out Burger.  I actually ran twice today.  I did an easy 5 miles right after school down through Confluence Park.  It was pretty hot and I was sweating pretty good, struggled coming up the hill by the water hole.

Later this evening I ran over to the park in Zion View Estates and then back home.  Sunny rode her bike with Joslin and Jarren also rode his bike.  I threw in a few surges to race because Jarren wanted to race. 

Black Landreth 6 Miles: 5.00Red Speedstar Miles: 2.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.002.004.00

Basketball this morning

2 miles easy over to rental house and then back home.  I spent much of the evening building some planter boxes. 

Black Five Fingers Miles: 2.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Ran with Bill from the Bowling Alley out on Flora Tech road to Dixie Springs and then back on Sand Hollow Road, nice easy 7 miles beautiful morning.

Blue Brooks Pure Flow Miles: 7.00
Weight: 165.00
Comments
From Benn Griffin on Sun, Apr 07, 2013 at 19:24:56 from 72.79.219.125

Glad to see you still logging! Been a while since I read your blog :D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning, I didn't get out this evening.

Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles on the treadmill

Blue Cumulus 12 Miles: 4.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.002.008.00

Basketball this morning.

2 mile warm-up 

4x800m Yasso Repeats at the cow field

2:53- Felt like I was holding back

2:53- Felt tired on this one.

2:48- Felt good on this one

2:50- Struggling

1 mile cool-down 

Blue Brooks Pure Flow Miles: 6.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Just an easy 3 miles down to Pah Tempe and then back across the bridge, feeling pretty beat up today from the 800s yesterday.

Blue Cumulus 12 Miles: 3.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning.

Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran down to Cholla Creek Entrance and back home, just an easy 4 miles not much time had family in town.

Blue Launch Miles: 4.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Too many people at basketball this morning, so I went for a 4 mile run (should just do this more often) Did the La Verkin Loop and added over to Pah Tempe

Blue Launch Miles: 4.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't get a run in today.

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

Easy 3 miles this morning

Kinvara Miles: 3.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Rode the bike for 40 minutes, then lifted weights.

Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Basketball this morning.

La Verkin Loop pushing Joslin in the stroller. 

Blue Launch Miles: 3.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Went and helped gather stuff up from the Zion 100 aid station on the guacamole trail.  I had never been up there, quite the drive and great views, I really should consider doing some runs up there. After bringing the stuff back down to Virgin, Bill and I went and did an easy 5 miles out to Sheep's Bridge Road and a short distance on the JEM trail.  Pretty windy, and Bill had been up all night, so I didn't want to make him run very far.

Blue Launch Miles: 5.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran 5 miles at 9 pm over to the Hurricane City Park and back, pretty windy but actually the time went by really fast.

Blue Brooks Pure Flow Miles: 5.00
Weight: 166.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Didn't get out tonight rode the bike for 30 minutes started watching Ghost Protocol on Netflix.

Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning. Did part of the La Verkin Loop with Sunny riding along pulling Joslin in the wagon and Jarren riding his bike also.  I then extended over to Pah Tempe and back home.

Blue Cumulus 12 Miles: 5.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Did 1 mile from the DC up to the light and back, then met Bill and ran 3 miles out to Steve's house.  We met him and Aaron and then came back to DC on the trail, did a little more to make it 8 miles for the day.  

Blue Launch Miles: 8.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning.

Weight: 161.00
Race: Hurricane 5K (3.3 Miles) 00:19:57, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.003.000.000.0010.00

I ran the Hurricane 5K this morning.  Overall I was pretty pleased with my race.  I took 2nd to a high school kid from Vegas, but not by much maybe 10 to 15 seconds.

3 mile run over to Hurricane Community Center 

1-5:54 High school kid starts off very fast, I had a few mishaps trying to get around this little kid that kept cutting me off the first 400m.

2-6:01 Felt pretty good

3-6:17 Actually gained some more on the high school kid, but not enough to be in place to beat him

.3- 1:43 Disappointed the course was long

19:57 (6:04)

I looked at my watch at 3.1 and the time was 18:50

Did 1 mile cool down waiting for awards, then 3 more miles home to La Verkin, now I'm dealing with a nagging cough from running fast. 

Blue Brooks Pure Flow Miles: 10.00
Weight: 161.00
Comments
From Superfly on Sat, Apr 27, 2013 at 16:32:37 from 74.211.21.81

Good job getting in a race! Solid job. I'd be happy with that time right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

Ran down to the cow field and back pushing Joslin in the stroller, nice evening for a run.  I got home and did 30 minutes on the exercise bike.

Red Speedstar Miles: 2.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I got up this morning and did 3 miles ran over toward Gravel Pit and then to the highway and back home.  I got home and Mort called need help jump starting Rainer's car they were camping up on the Overlook, so I went up there before school and helped them out.

I did another 3 miles this evening pushing Joslin in the stroller.

Blue Cumulus 12 Miles: 6.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning.

I did 5 miles down through Confluence Park, not much energy today.  It was really, really windy this afternoon.

Black Landreth 6 Miles: 5.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.002.000.000.005.00

2 mile warm-up

3 x 1000m at the cow field

1-3:41 (5:52)

2-3:39 (5:48)

3-3:37 (5:45)

1 mile cool-down

I was actually planning on doing 5 repeats, but some family members stopped me and wanted to visit, by the time I was done talking with them I really didn't feel like was I in the workout mode anymore, so I just decided to head home.

Red Speedstar Miles: 5.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Did 2 miles this morning over to rental and then home.

Did 8 miles this afternoon, good run from my school out toward Sand Hollow and then back. Went out in 31:57 came back in 30:40.  Pretty warm this afternoon, ran with my shirt off. 

Blue Cumulus 12 Miles: 2.00Blue Brooks Pure Flow Miles: 8.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Ran with Bill and Cody this morning.  We did our normal Ironman race from the Bowling Alley out and around the lake, watched the swim start and then ran back to the highway to cheer on the bike part.  It felt good to get out and do a longer run, even though my legs were tired from yesterday's run.

Sunny drove me up past the Overlook and I did 4 miles easy back home to make it 17 for the day and 50 for the week. 

Red Speedstar Miles: 4.00Blue Launch Miles: 13.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

Basketball this morning., felt pretty sluggish

6 mile run this evening, nice temps even a little rain at the very end of the run.  I did 3 miles out to Paul's toward Toquerville and then back home.  Actually felt pretty good for a Monday evening run. 

Blue Brooks Pure Flow Miles: 6.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.002.000.007.00

Decided to race a larger 7th grade boy today.  For most of the year he has been running around 12 minutes for the mile, so today I challenged him to see if I could run 2 miles as fast as he could do 1.  Well, I lost the bet, but I guess that is fine.  I ran 11:40 (5:50, 5:50)and he ran 10:40 to my surprise.  I had another kid that wanted to run with me the first mile and he ran 5:50 which was his best time of the year.

After class I did another 5 miles easy out by the school.  Got rained on, but it felt pretty good.

Blue Brooks Pure Flow Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Basketball this morning.

4 miles this evening, didn't have a lot of time. 

Black Five Fingers Miles: 4.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I had plans to meet up with Bill, but then got called to go play in a few softball games.  I didn't get as many miles in as I was hoping only 3.

Kinvara Miles: 3.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.007.0010.00

I got up this morning early and did the La Verkin Loop before basketball.

30 minutes on the exercise bike 

Another 20 minutes on the bike late tonight 

Blue Brooks Pure Flow Miles: 3.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Up early and ran over to Zion's Bank then home via the Park, 6 miles easy

Blue Cumulus 12 Miles: 6.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Basketball this morning then the La Verkin Loop this evening.  I didn't have much energy this evening, not a very good effort.

Blue Cumulus 12 Miles: 3.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

La Verkin Loop Sunny rode along with Joslin in the bike cart.

Blue Launch Miles: 3.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.002.000.000.009.00

3 miles this morning.

Did 4 x Pah Tempe Hill Repeats this afternoon.  Probably a mistake trying to run hard when it was so hot out.  I did a 2 mile warm-up then got into the workout.

1-2:25

2-2:19

3-2:25

4-2:25 really struggled on the last one.

The cool-down turned into a 2 mile walk home, I was just beat. 

Kinvara Miles: 3.00Blue Brooks Pure Flow Miles: 6.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

I did 9 miles with Bill and Cody from the DC out to the golf course and then back and a loop around Bloomington Hills to River Road and back on the bike path.

Kinvara Miles: 2.00Blue Launch Miles: 9.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.003.007.00

Played basketball then ran over to the Sign and back.

Blue Launch Miles: 4.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran on the Provo River Trail did 3.5 miles over to Brandbury and then back toward Jodee's.  I extended the other way on the river trail to get a few more miles in.  It was nice to run on the river trail and remember all the runs I did back in college. Also, nice temps this morning a little cool with some rain.

Blue Launch Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

3 miles this morning before work, felt ok.

Basketball at the high school, pretty intense 60 minutes

3 mile run home from the high school school.

Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I did Nephi's Twist this afternoon, my legs were pretty dead and the time was slow.

After the run I lifted did bench press, leg extension, leg curls, arm curls, bench dips, heel raises.

Blue Cumulus 12 Miles: 6.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning.

Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

I did 4 miles this morning before the last day of school!

9 miles this afternoon with Bill for the entire run and Steve, Aaron, and Cody for a few miles at the end. 

Red Speedstar Miles: 4.00Blue Launch Miles: 9.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Basketball, then 4 mile run drove up to the Overlook and ran up to the top.

Blue Cumulus 12 Miles: 4.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

I was going to meet up with the running club this morning, but had a late night and decided to sleep in.  Once I did get up I went out and did a nice 13 mile run along 600 North out to Sky Mountain and then back through Hurricane via the state route 9.  I felt pretty good on the run and actually feel like I'm starting to get back into better shape.  After the run my weight was 159, the last time I was under 160 was September 24, 2011.  I'm going to keep working to lose the weight over the summer.

Blue Brooks Pure Flow Miles: 13.00
Weight: 159.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

5 miles this morning down by the gravel pit, then through Spanish Gardens, Overlook Subdivision and home.

4 miles this evening around La Verkin 

Kinvara Miles: 4.00Blue Cumulus 12 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.002.000.002.006.00

Basketball then over to Hurricane High did a mile warm-up then

2 x 1600

1-6:02

2-6:05

Didn't feel very good so I cut the workout short and came home. 

Blue Brooks Pure Flow Miles: 4.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

5 miles this morning over to the Hurricane City Park and back, then 2 miles this evening to the cow field and back with Sunny on the bike, Joslin in the cart and Jarren on his bike.  I have spent the last two days taking rock off of the garage conversion project at the rental, very tiring. 

Black Five Fingers Miles: 2.00Blue Cumulus 12 Miles: 5.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.002.000.000.0012.00

Ran out to Toquerville City office, 4 miles then did a 2 mile tempo back started at mile post 3

1-5:57

2-5:39

Another easy 2 miles home

Tonight I ran 4 miles over to the high school to pick up Jordan's jeep. 

Black Landreth 6 Miles: 4.00Red Speedstar Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Got up and met up with Steve Hooper and some other people from the running club.  We did a nice 11 mile loop from the Summit out through Washington Fields and back on the river trail.

Another 5 miles down through the Confluence Park.  The horse flies were terrible I got eaten alive.  After 3 miles I jumped in the river for a bit, which felt great.

This week I was able to hit 50 miles again, so that is good. 

Black Landreth 6 Miles: 5.00Blue Launch Miles: 11.00
Weight: 161.00
Comments
From Bill on Sun, Jun 02, 2013 at 11:17:37 from 174.23.21.33

if you run faster the horse fly's can't keep up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

Basketball then 2 easy miles around La Verkin.

4 miles this evening from the rental house and then down through Pah Tempe.  Some changes to Pah Tempe looks like the Andersons lost the place and the water district took over.  They've put up a locked gate on the main road and have now messed up my hill workout location with that dumb gate, have to see what I can figure out. 

Blue Cumulus 12 Miles: 2.00
Weight: 163.00
Comments
From Bill on Wed, Jun 05, 2013 at 09:00:57 from 168.179.180.119

Govt! they mess with us!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

Woke up with a really sore pain in my upper back, big knot in my shoulder blades.  I didn't get a morning run in as I was busy helping Gary with the house.  Tonight I did a 10 mile bike ride with the young men out to Sky Mountain tee box #13 and back.

Late tonight I did an easy 2 miles. 

Kinvara Miles: 2.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.002.000.000.0010.00

Really a pretty good workout this morning for me. I did a 4 mile warm-up and then 5 x Pah Tempe Hill Repeats with 3:00 min recovery.  They recently put a gate up in the middle of the road, so I had to adjust the length of the hill repeat, but I still think the hill and distance is going to work.  The distance used to be .33 and now it is pretty close to .25

1-1:46

2-1:44

3-1:45

4-1:44

5-1:42 

4 mile cool-down. 

Red Speedstar Miles: 10.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Ran out on 600 North, did 7 miles around 12 pm, already really hot.  Sunny picked me up.  My legs felt pretty dead today.

Shoveled dirt this evening, then went on a 2 mile bike ride with the family. 

Blue Brooks Pure Flow Miles: 7.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran up the La Verkin Twist trail and then out on some trails to the old highway, then back home via the highway.  I saw lots of lizards and a horned toad.

Blue Cumulus 12 Miles: 9.00
Weight: 160.00
Comments
From Holt on Fri, Jun 07, 2013 at 13:40:54 from 67.2.237.75

Nice week Dust.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

11 miles in the hot morning sun.  I went out on 400 South all the way to the highway then back via Cottonwood Lane and 600 North.  I'm feeling pretty good about my training recently.  This next week will be quite a bit lower mileage, since I will be busy at scout camp most of the week.  However, after that most of the summer should be pretty good as far as being able to train.

Blue Brooks Pure Flow Miles: 11.00
Weight: 160.00
Comments
From Matt Poulsen on Sun, Jun 09, 2013 at 09:07:17 from 98.202.242.213

Thanks, Dustin! Best of luck as you advance your running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

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

Really not much running this week I was a scout camp all week up on Kolob Moutain.  I did get up one morning and did a 2 mile run.  I did a lot of hiking back and forth from the main camp to where my course was being held, but nothing that really counted as running.

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

Just an easy 5 mile run up past the rental in Hurricane and then over to the city park and back home.

I didn't get an evening run in was pretty busy fixing a sprinkler system at the La Verkin rental. 

Blue Cumulus 12 Miles: 5.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran 5 down through Confluence Park, spent some time swimming in the river and then continued on with the run and getting bit by the horse flies.

Black Landreth 6 Miles: 5.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Easy 2 miles this morning.

Blue Launch Miles: 2.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

5 This morning around La Verkin

6 this evening with Bill, we did the river trail over to man-of-war bridge to flying J loop.  Felt tired from doing rock work.

Blue Cumulus 12 Miles: 5.00Black Launch Miles: 6.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

Basketball this morning, then an easy 3 miles Pah Tempe Loop

This afternoon I did an easy 3 the La Verkin Loop 

Blue Brooks Pure Flow Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.005.000.000.0015.00

Nice morning run down the marathon course, probably the longest run I've done so far this year. 1:42:24 (6:50 pace)  Ran the first half mainly with Steve and Logan and from Winchester to the church with Bill.

Black Launch Miles: 15.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Man, that run down the course Saturday really beat me up.  I struggled with only 5 miles today.

Red Speedstar Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Still feeling beat up only did 3 this morning.

Blue Cumulus 12 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy 6 miles around La Verkin, back starting to feel a little better.

Black Launch Miles: 6.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy La Verkin Loop 3 miles.

Blue Launch Miles: 3.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles in the heat 109 killer.  Ran up past the rental and then to the park.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Morning run with the club.  Met at Toquerville exit and then ran to Leeds, where I turned around at 5 miles and ran back.  The first 5 with Steve, Clyde, Dave and Richard were faster than I planned the next 5 by myself were much slower than I planned.

Another 2 this evening.  This week wasn't very good.  I felt beat up most of the week combination of the hard run down the course last Saturday and busting up and hauling off cement in the hot sun a few of the days. 

Black Launch Miles: 10.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles around La Verkin and Hurricane

Black Landreth 6 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

La Verkin Loop and then 2 miles in Denver

Black Launch Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles from the hotel in Denver

Black Launch Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 miles easy Denver

Black Launch Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 miles easy in Craig

Black Launch Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing came home

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

La Verkin Loop easy 3 miles.

Ran this evening from 600 North Substation to Sky Mountain #13 Hole, then a loop through Sky Mountain and then down to Wal-Mart 5 miles very hot outside. 

Black Launch Miles: 8.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

5 miles in the heat of the day down through Confluence Park, got in the river for about 10 mins.

Swam 3 laps at the Washington County Rec Center (YW/YM combinded)

2 miles easy jog around La Verkin with Sunny on the bike and Joslin in the trailer, Jarren rode along. 

Black Five Fingers Miles: 2.00Black Landreth 6 Miles: 5.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 slow easy miles this morning.  I ran over to Zion's Bank and then back via the park, did another mile around the neighborhood.

Blue Brooks Pure Flow Miles: 7.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Busy day.. Started with getting concrete poured for the bball pad (looks real nice 28 x 32)  then Jordan went in for a gum graft and wisdom teeth taken out (not fun).  Of course the day I do concrete we get the only hard rain we've had in months.  Finally tonight I got out and did 9 miles easy over 600 North to Valley Academy and then down to Wendy's and back on 400 South.

Blue Cumulus 12 Miles: 9.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.002.002.0011.00

1 easy mile, then basketball

Did Nephi's Twist and then pushed it hard down the La Verkin Twist 5:44, 5:52 

2 miles this evening down to the cow field and back with Sunny on the bike with Joslin, and Jarren riding along. I didn't feel very good tonight, worked hard earlier shoveling rock in the back.

Blue Cumulus 12 Miles: 1.00Blue Brooks Pure Flow Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

16 miles down the marathon course with Mike and Bill.  We started at the start line and I felt pretty good until about a mile from Veyo, when I needed a bathroom stop bad.  Made it to Veyo and stopped, then took it easy up Veyo hill.  I really struggled the second part of the run today, we finished at the entrance to Snow Canyon State Park.  Today was not one of my better runs, but still good to get out and get the miles in.  This was my highest mileage week since 2011.

I did another 2 miles this evening to make it 60 miles for the week. 

Black Landreth 6 Miles: 2.00Black Launch Miles: 16.00
Weight: 165.00
Comments
From Bill on Sat, Jul 13, 2013 at 11:56:24 from 174.23.22.161

keep plugging along and be patient. Your running will come along.

From Holt on Sat, Jul 13, 2013 at 12:05:47 from 67.2.248.128

Logan and I were out there too. What time did you guys go?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

2 easy miles this morning

6 miles tonight went over to the ball fields and then back via the park and Pah Tempe. 

Blue Launch Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

4 easy miles this morning.

Did another 4 miles tonight over to the real estate sign and back. 

Blue Cumulus 12 Miles: 4.00Blue Launch Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Sunny had her surgery this morning, so I spent most of the day at the hospital.  I did come home and took Joslin for the La Verkin Loop at 10 pm.

Blue Cumulus 12 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Brought Sunny home today, worked some more on the driveway and then did an easy 5 mile run up the trail from Pah Tempe back into the canyon.

Black Launch Miles: 5.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

La Verkin loop and a little extra for 5 miles this morning.

2 more miles this evening with Joslin in the stroller. 

Red Speedstar Miles: 2.00Black Launch Miles: 5.00
Weight: 162.00
Comments
From Holt on Fri, Jul 19, 2013 at 09:51:22 from 67.2.248.128

How is your wife doing?

From Bill on Fri, Jul 19, 2013 at 11:55:12 from 168.179.180.185

is this your long run for the week?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Decent run this morning with Mike, Bill, and Scott out around Sand Hollow.  We did the route in reverse which worked out ok.  I felt pretty good overall, even had a few faster miles toward the end.

2 miles with Joslin in the stroller. 

Blue Launch Miles: 2.00Black Launch Miles: 12.00
Weight: 162.00
Comments
From Bill on Sat, Jul 20, 2013 at 12:11:53 from 174.23.22.161

Looking good little Buddha. I fear your foot speed! it is stuff legends are made of.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles around La Verkin went down through Overlook Subdivision.  I had Joslin in the stroller so it was very slow miles, plus Monday morning I always seem to gain back all the weight I lost during the week on Sunday.

Red Speedstar Miles: 4.00
Weight: 167.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran out along 600 North to Color Country Auto then back home via Hurricane.  This was a nice 10 mile run this morning, overcast and a little rain.

Black Launch Miles: 10.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

La Verkin Loop 3 miles easy

1 mile with Jarren he wanted to try running, pretty slow going. 

Kinvara Miles: 3.00Blue Cumulus 12 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.006.000.000.0011.00

Good workout this morning Toquerville Tempo.  I did 9 miles with 6 at tempo pace.  I drove out to Anderson Junction did 1 mile warm-up and then started at mile marker 6.  The training plan called for 6:39 for a pace, but I was able to hit 6:20 and felt fine.

1-6:15

2-6:06

3-6:28

4-6:31

5-6:05

6-6:32 Slowed down a bit at the beginning and grabbed a water bottle, finished the mile by turning into Riverwoods and running almost to the first gate at Confluence Park.  Actually not a bad mile only about .40 on dirt road.

Overall 38:00 (6:20) 

2 mile cool-down. 

Another 2 miles easy tonight 

Blue Brooks Pure Flow Miles: 9.00
Weight: 162.00
Comments
From Holt on Thu, Jul 25, 2013 at 21:01:17 from 67.2.240.115

Nice tempo!

From Bill on Mon, Jul 29, 2013 at 20:02:59 from 174.23.22.161

Not to bad. Nice going. you would of kicked my butt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning, not feeling too good.  My body is pretty sore and I didn't sleep very good.

5 miles in the heat of the day out to pick up Jordan's Jeep.  I really struggled with this run. 

Blue Launch Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Ran out past the church farm in Hurricane and then back past HIS and over on 400 South to Wendy's then home, nice 12 mile run and it was overcast for most of the workout.

Another 2 miles this evening pushing Joslin in the stroller after a nice rain storm.  Jarren rode his bike along went through every water puddle he could find. 

Kinvara Miles: 2.00Black Launch Miles: 12.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

3 miles this morning over to the Gravel Pit and then back home

8 miles this evening from Wal-Mart up 600 North, some pretty good hill climbs going this direction.  I extended to Maverik to make it 8.  I picked up the pace the last 4 miles. 

Red Speedstar Miles: 8.00Blue Cumulus 12 Miles: 3.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles over to Hurricane City Park and back home.

Blue Cumulus 12 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.004.000.000.0010.00

Did 4 x 1600m (400m recovery) at Hurricane High Track. 2 mile warm-up

2 mile warm-up 

1-6:11

.50 

2-6:12

.50 

3-6:01

.25 

4-6:13 

.75 

This was kind of a strange workout, for some reason I didn't really feel like I ever got really into it. 

2 miles tonight Joslin in the stroller down to the cow field and back.

Blue Brooks Pure Flow Miles: 8.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran an easy 5 down through Confluence Park.

Black Landreth 6 Miles: 5.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran from Overlook Road out to Desert Gardens Subdivision and back, an easy 5 miles. Right PF is hurting. 

1 easy mile with Sunny this evening.

Black Launch Miles: 5.00
Weight: 162.00
Race: Parowan Half Marathon (13.1 Miles) 01:23:41, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.005.004.004.000.0014.00

Well this turned out to be a pretty good race for me.  I haven't done a half marathon since last May in Ogden where I ran 1:26.  I guess going into the race today I was just hoping to be close to 1:25 or 1:26.  My training has been better this summer than the past few years, however I still don't feel like I'm getting into very good shape.  Anyway, I ended up running a pretty smart race and finished with a 1:23:41 and 6th place overall, 2nd age group.  I rode up to Parowan with Bill, Logan, and Scott.  I only did a mile warm-up and then we got started right a 8:00 am.  I think this race would be a little better if they started at 7:00 am.  Before the race I met Aaron Langston he lives in La Verkin, and also formally met John Beckstrand.

1-6:30 running on dirt and trying to just take it easy and warm-up

2-6:11 still forcing myself to hold back, in 14th place

3-6:43 still holding back walked through the aid station and drank probably too much gatorade

4-5:35 fun times feeling good, passed a few guys here and started racing

5-5:38 more steep downhill, developing a big blister on my right heel

6-5:38 feeling good

7-6:00

8-6:31 Not so much steep downhill now

9-6:12

10-6:37 stopped and took my shoe off, rearranged sock hoping to help with blister

11-6:32 Closing in on Beckstrand

12-6:52 Hurting quite a bit through town

13-7:56 Not a good finish, stopped and walked a few times.

.1- :39

1:23:41 (6:24)

Overall a positive experience.  I really like the course and will probably consider coming back next year.  Even though it beat the crap out of my legs.

Blue Brooks Pure Flow Miles: 14.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't run today, legs still really beat from the race on Saturday.  I did take Joslin for a bike ride, but it was only 2 miles.

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

Ran over to the high school and watched some of football practice then back home.  Legs still feeling sore.

Black Launch Miles: 7.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

5 miles this morning up the La Verkin Twist trail and back down via the road.

6 miles this evening from the high school out to HIS and then over to 400 South and out west until the end of the road and then back to the school on the highway.

Blue Brooks Pure Flow Miles: 11.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.003.009.00

Short La Verkin loop

4 miles this evening down through Confluence Park.

Kinvara Miles: 2.00Blue Cumulus 12 Miles: 4.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Ran out along 400 South in Hurricane and then out to Sky Mountain Golf Course and back home on 600 North 13 slow, painful miles.

Black Launch Miles: 13.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

La Verkin Loop

2 miles down to Gravel Pit road and back home

Black Landreth 6 Miles: 3.00Blue Launch Miles: 2.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

Easy 3 miles around La Verkin

Rode exercise bike for 30 minutes

Red Speedstar Miles: 3.00
Weight: 166.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Basketball this morning.

Legs and feet hurting did 3 miles over to the bridge and back.

Blue Launch Miles: 3.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.003.009.00

Rode exercise bike this morning for 30 minutes

Ran over to the middle school and then back home via city park and Pah Tempe.  I'm upset they have cut down most of the trees down by Pah Tempe.

Black Launch Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

Basketball this morning.

Ran over to the gravel pit and then down through Confluence Park, really hot this afternoon.  Stopped and swam in the river. 

Black Landreth 6 Miles: 6.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Met up with the running club (lots of people).  We ran from Coral Canyon down through Hell's Canyon and then to Bloomington Park via the river trail.  I did ok in the beginning, but by the end I was struggling didn't feel the best.

Black Launch Miles: 17.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.005.008.00

Basketball this morning

La Verkin Loop

40 minutes on the bike

Legs and body feeling better than last week 

Blue Cumulus 12 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

Ran up to the La Verkin Sign on the Twist 1 mile up and then 1 mile down.  I was going to get up earlier and do more miles, but felt good sleeping in.

Biked for 50 minutes on the exercise bike. 

Black Launch Miles: 2.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Just an easy 5 miles this evening down to Cholla Creek and back home.

Blue Brooks Pure Flow Miles: 5.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

La Verkin Loop easy, legs feeling sore this morning.

Ran 5 this evening over to the city park and back. I actually felt pretty good.

Blue Cumulus 12 Miles: 3.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

An easy 3 this morning.

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

10 miles in Salt Lake ran past Cottonwood High over to Van Winkle and then down to 4500 South then west over to State Street and then back to the condo extended up to Wheeler Farm and back to get 10.

Blue Brooks Pure Flow Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.001.509.00

Birthday today. Nothing crazy I played basketball for an hour this morning and then ran from my house up to the "H" and then back home this evening 7.5 miles total.
 

Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

Rode the exercise bike for 48 minutes and then took Joslin for a 2 mile run in the stroller.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.005.000.000.0011.00

Easy two miles this morning

Attempted a speed workout this afternoon, but not very good results

1 mile warm-up out at Anderson Junction then started at mile marker 6

1-6:17

2-6:03

3-6:29

18:52 (6:17) I stopped after 3 miles as my hip was really bugging and I just felt terrible, too hot and hadn't drank enough throughout the day.

.5 recovery

1-6:54

2-6:36

13:33 (6:47)

Something not right so just shut things down and basically walked home

2.5 cool-down

Blue Brooks Pure Flow Miles: 9.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today hip hurting

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

An easy 3 this morning, hip still bugging.

Kinvara Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

11 miles around Salt Lake this morning, nothing too exciting.

Black Launch Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Today's run put the Landreth at 600 miles, should have retired the shoes a long time ago.  Anyway ran up the La Verkin Twist Trail and got up on top and then ran down to the Virgin River and came out at Pah Tempe.  A nice 9 mile run with some good hills and some slow parts climbing over rocks and around trees.  I had to cross the river and it was kind of interesting, just due to the fact we've had a lot of rain and the river was running a lot faster than usual and I was actually a little concerned where to cross.  I eventually found a place where the water wasn't running as fast.  I threw my ipod and garmin across to the other side in case the water was deeper than I was expecting.  In the end the water only came up to my waist so no swimming needed.  Anyway good run and good way to start off the week.  Starting to get nervous about the marathon.

Black Landreth 6 Miles: 9.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

Did a 2 mile run with Sunny down to the cow field and back home.  Then did 35 minutes on the exercise bike.  I watched the ESPN 30 for 30 series Straight Out of L.A.

Blue Cumulus 12 Miles: 2.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

Basketball this morning 3 on 3 full court.

This evening I ran up to McKell's and then over to Hurricane City Park and then back via Main Street, extended over to Maverik in La Verkin to make it 6.  Nice evening for a run, cooler temps and a little bit of rain.

Black Launch Miles: 6.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.003.000.007.00

 2 mile warm-up

Did 5 x 1000m at the cow field.  I tried to measure out the distance exactly but kept having issues with the Garmin coming up exactly every 400 m split.  By the 3rd repeat I finally settled on a finishing spot that seemed the most accurate, now I just need to go back a mark it.

1-3:42

2-3:42

3-3:40

4-3:49

5:3:50

1 mile cool-down

For some reason I never really felt like I got going in this workout.  Each repeat just seemed like a struggle

Blue Brooks Pure Flow Miles: 7.00
Weight: 162.00
Comments
From Bill on Fri, Sep 06, 2013 at 20:22:33 from 174.23.17.127

Muggy and warm. Nice going. you still have the Mojo

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.002.0011.00

Basketball 3 on 3 again.

Did 9 miles this evening over and around Hurricane

Blue Cumulus 12 Miles: 9.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

18 miles down the course started at the top of Veyo.  I actually felt pretty good, took it easy the first 4 and then a good push until I hit town.  I struggled some once I got into town, but still finished in 2:11:08 (7:18 pace)  I would have been closer to 7:00 but like I said struggled the last 3.

Black Launch Miles: 18.00
Weight: 163.00
Comments
From Bill on Sat, Sep 07, 2013 at 19:28:35 from 174.23.17.127

Nice run today Dustin. 2 more of these and your going to be ready

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

Basketball this morning

2 miles in the rain pushing Joslin in the stroller

25 minuts on the exercise bike and some weight training.

Black Landreth 6 Miles: 2.00
Weight: 168.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Had a good run this evening ran down through Confluence Park.  I actually felt pretty good on the run, nice cool temp's and a decent pace, even running over the uneven terrain.
 

Red Speedstar Miles: 5.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.005.000.002.0010.00

Basketball this morning.

Really good workout this afternoon

1.5 mile warm-up, Toquerville 5 mile tempo from mile post 6 30:33 (6:06 avg)

1-5:55

2-5:43

3-6:11

4-6:36

5-6:04

I felt pretty good for the entire tempo, a little struggle the last two miles

1.5 mile cool-down home.

Blue Brooks Pure Flow Miles: 8.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles over to the High School and back, legs kept cramping up on me and had some stomach issues, but still glad I got a run in.

Blue Launch Miles: 7.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Got home at 2 in the morning from Payson, so I decided to bag the early morning run. Instead I slept in and then got up at 10:00 and had Sunny drive me up to Rockville.  I did a nice 15 mile run from Rockville to the La Verkin.  I started off feeling pretty good, but struggled a little the last few miles before the drop into La Verkin.  I finished just under 2 hours, so nothing to get excited about.

Black Launch Miles: 15.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

La Verkin Loop extended down through the Overlook Subdivision and out to the cow field.
 

Blue Brooks Pure Flow Miles: 4.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Got up and did 4 this morning, over to the Hurricane Cemetery and back.

Blue Brooks Pure Flow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.004.000.008.00

Pretty decent workout this evening.  Did 2 mile warm-up then 5x1000m @ the cow field with 3:00 rest, then 2 mile cool-down

3:38- Easy

3:38- Felt pretty good

3:38- This was a struggle

3:43- I felt like this was the hardest one, legs cramping

3:43- Actually felt a little better, effort was good.

Times were faster and more consistent than two weeks ago.

Red Speedstar Miles: 8.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles on 600 North over to 1580 West and then back through Hurricane.  I ran really slow this afternoon.

Blue Cumulus 12 Miles: 9.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Went to basketball this morning.

Ran down through Confluence Park this afternoon.  Spent about 15 minutes soaking in the river, which felt really nice.  The water temperature is definiately changing.

Black Landreth 6 Miles: 5.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Ran 20 this morning down the course with Bill.  He was kind of enough to hang back and encourage me along.  I haven't done a 20 miler in quite some time, so happy I was able to get one in before the marathon.  I hit 2:29:00 (7:27).  Actually felt pretty good for most of the run, a few stomach issues the last two miles.  Also my left hip was hurting for half of the run, still over all I was pretty happy with the effort.

Black Launch Miles: 20.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy 3 over to the gravel pit and back home.

Blue Launch Miles: 3.00
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Enjoyable run this evening.  I drove up to the radio towers just above Hurricane and did 5 miles on the rim trail.  I'm not much of a trail runner, but it was nice to do something different, plus I was able to get away from everything and just enjoy being out running by myself so that was nice.

Blue Cumulus 12 Miles: 5.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.004.000.000.007.00

Kind of bummed with this workout.  Had to deal with a very strong headwind.  Sunny drove me out to Anderson Junction I decided to do 1 mile warm-up down to mile marker 5 then a 4 mile tempo

1-6:02 should have been a lot faster

2-6:17 about what I usually do for this mile, not as much wind running through Toquerville

3-6:45 

4-6:09 too much wind again

25:17 (6:19 avg)

Did a 2 mile cool-down extended over by gravel pit.

Blue Brooks Pure Flow Miles: 7.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran with Bill and Mike, did the Bloomington to Flying J loop, plus extended another mile to make it an easy 6

Blue Brooks Pure Flow Miles: 6.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran up the Overlook trail going up from over by Howard's.  Took it pretty easy and felt ok.

Blue Launch Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

A lot of personal issues going on today.  I tried to get out for a few miles, but even on my run I couldn't get issues off my mind.  I only did 3 out on Spring Road in Toquerville parked at the church and did an out and back.

Blue Cumulus 12 Miles: 3.00
Weight: 159.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran from my house over to the new Arby's, actually went to Wendy's and then back to Arby's to make it 4 miles.  I felt pretty good.

Blue Brooks Pure Flow Miles: 4.00
Weight: 162.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.000.006.00

Really great workout this evening.  I did 3 mile warm-up then 2 mile tempo from the substation

11:30 (5:45 avg)

1-5:42

2-5:47

I did this same workout back in Feb and ran 12:47 (6:17, 6:30) so a very nice improvement today.

After the workout I went and helped Katie Demille move all her food storage, only like 200 5 gallon buckets.

Blue Brooks Pure Flow Miles: 6.00
Weight: 160.00
Comments
From notoldjustolder on Wed, Oct 02, 2013 at 09:37:02 from 216.241.199.42

Nice job. Now all you gotta do is add 24.2 miles at that pace. Sweet.

You running STG this weekend?

From Dustin on Wed, Oct 02, 2013 at 10:59:29 from 204.113.48.131

Yeah I'm planning on STG this weekend. Hoping just to be able to get a Boston Qualifying time again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

La Verkin Loop legs felt dead

Blue Brooks Pure Flow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today.  Looks like it might be a bit chilly for the start of the marathon.

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

No run

Weight: 0.00
Race: St. George Marathon (26.2 Miles) 03:14:47, Place overall: 531, Place in age division: 110
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0026.000.000.000.0027.00

Well another STG marathon in the books.  This was my 8th STG marathon and 12th overall, unfortunately they aren't getting any easier for me.  I felt like my training was better this year than last year, so I was confident I would be able to at least run faster than the 3:37 I had last year.  I was really hoping to hit a Boston Qualifer again so the plan was to be conservative from the start and then just see what would happen as the race progressed.  Anyway for the most part I felt pretty good with my race, everything was going pretty good until about mile 20 when I started to get sick (threw-up at mile 20) and cramped up some.  I was on pace for a 3:10, but the last few miles cost me and I came in at 3:14:47.

I actually feel like I'm in better shape than what my time was, but not much I can do about the race now.  I'm encouraged with the time because the last few years have been a struggle for me at the marathon distance.

2010-3:18

2011-DNF

2012-3:37

I still feel like I'm young enough and I have the ability to get back to the faster times that I used to run if I'm willing to put in the time and effort.  Anyway enough rambling... here are the splits from the race.

1-7:18

2-7:05

3-6:52

4-6:37

5-6:35

6-6:36

10K 42:25

7-6:40

8-7:34

9-7:33

10-7:29

11-7:36

12-7:15

13-6:49

Half- 1:33:51

14-7:25

15-6:33

16-6:32

17-7:02

18-7:20

19-8:29

20-7:56

21-7:13

22-7:55

23-9:00

24-7:37

25-9:32

26-8:17

.2-1:44

3:14:47 (7:25 avg)

Black Launch Miles: 27.00
Weight: 156.00
Comments
From Steve Piccolo on Sun, Oct 06, 2013 at 20:57:32 from 198.217.127.216

Way to go, Dustin! Glad you were able to run and have a good race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run, legs feeling pretty sore, but not terrible

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

No run still recovering

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

Another day off.

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

15 mile bike ride out toward Sand Hollow averaged 16.4 mph

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Went and played basketball this morning, hadn't done that in a few weeks.

Took sister out for a few miles, pretty cold and windy.

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

Did 5 miles down through Confluence Park, body still not feeling very recovered from the marathon.

Blue Launch Miles: 5.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Basketball this morning, three mile run this afternoon

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

Nothing

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

Nothing

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

14 mile bike ride

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning.

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

Nothing today been pretty busy with things

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

Ran over to the real estate sign and back.

Red Speedstar Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

Basketball this morning and then a nice 6 mile run this afternoon before the football game.  I ran out to Cholla Creek and then down through the neighborhood and back up around Diamond G Ranch.  I stopped and talked to an older gentleman for a little bit that was out walking, he reminded me a lot of my Grandpa Ence.

Blue Launch Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran out on 600 North toward Wal-Mart.  I went 6 miles and then Sunny picked me up.

Blue Brooks Pure Flow Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball this morning

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Nice run this afternoon didn't have driver's education so I was able to go for a run.  I did the Nephi's Twist run 6 miles in about 54 minutes.  The 4th mile always kills the overall average of this run as it is a long very steep uphill hike.

Black Launch Miles: 6.00
Weight: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Easy 2 miles this morning.

Red Speedstar Miles: 2.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Basketball this morning and an easy 3 miles this evening, been having quite a bit of hip pain especially on the right side.

Blue Cumulus 12 Miles: 3.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

An easy 3 miles this morning

Red Speedstar Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

3 easy miles this morning, been slacking quite a bit lately.  I've been pretty busy and running just hasn't been something I've been chosing to do.  However, the time has come to get back at it.

I ran 3 miles this afternoon did the La Verkin Loop.  Left hip in lots of pain when I got home.

Blue Brooks Pure Flow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.001.508.00

Basketball this morning

6.5 mile run this afternoon.  I went over to the high school, watched a little bit of basketball practice and then came home via Pah Tempe.
 

Black Launch Miles: 6.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.001.004.00

La Verkin Loop easy 3 miles, then did 10 minutes on the exercise bike.
 

Blue Cumulus 12 Miles: 3.00
Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Basketball

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

Rode the exercise bike for 40 minutes, rainy evening.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

Basketball this morning.  Did the La Verkin Loop in the rain. My left hip was really hurting, I think riding the exercise bike last night did not help the situation only made things worse.
 

Blue Launch Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran over to Hurricane and looked at a house up on 1125 North.  I did 5 miles felt ok.  It was kind of cold, but no rain which was nice.
 

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

Basketball this morning. Rode bike for a bit this afternoon

Weight: 170.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy 5 miles around La Verkin

Black Landreth 6 Miles: 5.00
Weight: 168.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran down through Confluence Park 5 miles slow

Blue Launch Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

Basketball this morning.  I need to get in a better workout routine

Did 5 miles this evening.  I ran out to the Intermediate School.  When I got home I did day 2 ab workout.
 

Blue Cumulus 12 Miles: 5.00
Weight: 169.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Basketball this morning. 4 miles this evening on the dreadmill watched episode 7 of Hell on Wheels.  Actually the time went by pretty fast.  My left hip has really been a problem lately.

Blue Brooks Pure Flow Miles: 4.00
Weight: 168.00
Comments
From Superfly on Thu, Dec 12, 2013 at 11:11:01 from 74.211.21.81

http://www.youtube.com/watch?v=2GLrKr54yA0

This has helped my hip by %1000. Do it every night now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Did 3 miles on the treadmill watched another episode of Hell on Wheels.

Blue Cumulus 12 Miles: 3.00
Weight: 168.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

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

Yeah I got outside today for a 4 mile run.  I was able to fit in a run between a few meetings I had this afternoon and evening.  I ran over to the real estate sign and back, sidewalks still icy in a few spots.  Still having hip issues, which doesn't help the running situation.

Black Launch Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

La Verkin Loop 3 miles easy

Blue Brooks Pure Flow Miles: 3.00
Weight: 170.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy 3 miles around La Verkin
 

Black Launch Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles on the dreadmill.  Watched episode 1 of season 2 of Hell on Wheels.

Blue Brooks Pure Flow Miles: 3.00
Weight: 170.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.002.009.00

Basketball this morning.  Did 5 miles over to the city park and back 8:28 avg.  Then did 2 miles on the treadmill while watching another episode of Hell on Wheels.  Went to basketball game tonight. Hurricane finally won a game after 375 days.  We beat Dixie, however Jordan was upset didn't start, only had 4 points and 3 rebs and fouled out.

Blue Cumulus 12 Miles: 7.00
Weight: 170.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

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

Ran down through the Confluence, felt nice to get out.

Blue Cumulus 12 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

An easy 3 miles over to Hurricane met up with Sunny who picked me up.

Blue Launch Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

La Verkin Loop then extended over to Pah Tempe to make it 4 miles.  Played basketball this morning.

Blue Brooks Pure Flow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran up La Verkin Twist Trail and then back down on the highway for 5 miles, felt pretty good.

Nike Flex Trail 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1168.0031.0055.0017.00189.001460.00
Blue Cumulus 12 Miles: 199.00Black Landreth 6 Miles: 96.00Blue Launch Miles: 216.00Red Speedstar Miles: 95.00Black Five Fingers Miles: 13.00Kinvara Miles: 30.00Blue Brooks Pure Flow Miles: 259.00Black Launch Miles: 290.00Nike Flex Trail 2 Miles: 5.00
Weight: 163.07
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