| 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 | | 1253.50 | 65.50 | 51.50 | 0.00 | 233.50 | 1604.00 |
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| Nike Flex Trail 2 Miles: 139.00 | Blue Brooks Pure Flow Miles: 195.50 | Kinvara Miles: 20.00 | Blue Launch Miles: 46.00 | Black Launch Miles: 111.00 | Blue Cumulus 12 Miles: 79.00 | Red Speedstar Miles: 16.00 | Yellow Launch Miles: 300.00 | Black Five Fingers Miles: 9.00 | Mizuno Waverider 15 Miles: 60.00 | Black Pure Cadence 2 Miles: 179.00 | Yellow Glycerin Miles: 46.00 |
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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 |
| Interesting run. Sunny drove me out toward Virgin, half way there we came upon an accident. I got out and she turned around and heading back down to La Verkin. Fortunately, no one was injured too bad in the accident, 4 Chinese people flipped a SUV. After, standing around and waiting for the EMT's to arrive I then left and ran along the old highway interesting in the first mile I saw two different groups of people shooting guns, and a strange guy digging for something using his metal detector. I then turned and ran up the Overlook Road and down the steep section of the trail. Actually, much easier running up the trail than down it. Overall, the run was 5 miles, didn't feel that great on the run and now that I'm home I'm feeling a little like I've got a head cold starting.
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| Nike Flex Trail 2 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 |
| Ran over to interstate rock and back an easy 3 miles.
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| Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin loop an easy 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 | 0.00 | 4.00 |
| Nice 4 miles around Hurricane from the high school.
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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 run in today pretty busy.
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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 over to the Bridge and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| La Verkin Loop in the morning, La Verkin Loop in the evening.
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| Blue Cumulus 12 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 |
| Nice evening run.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin Loop
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| Nike Flex Trail 2 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 |
| Nice 10 mile run this afternoon out to the Intermediate School and back home.
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| Blue Brooks Pure Flow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| Basketball this morning, not feeling too great.
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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 Hurricane Cemetery and back home, felt pretty good.
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| Red Speedstar Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Basketball this morning, really struggled making it up and down the court, played for over an hour.
Not much time but did 2 mile loop past Farmer's to 300 West and then back on 200 North.
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| Nike Flex Trail 2 Miles: 2.00 |
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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 |
| Woke up sick this morning, actually threw-up a few times before heading out to work. I made it through the day then got home feeling tired. I tried to take a nap, but couldn't fall asleep, so I decided to just go for a run. I did 4 miles over to Cholla Creek Entrance and then back, didn't have that much energy.
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 2.00 | 5.50 |
| I went to bed last night at 9:00 and woke up this morning feeling pretty good a lot more energy. I went and played basketball and didn't even feel tired.
Just over 3 miles run down through Pah Tempe.
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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 on 600 North and then cut down through the subdivison by the wash and came out at Swig, then back through Hurricane, stopped at Lin's to use the bathroom and get a drink. Nice afternoon for a run, pace was pretty slow but at least I got out.
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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 easy 5 mile run around La Verkin, pushed Joslin in the stroller for a bit and then got a flat tire so I took her home.
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| Blue Brooks Pure Flow 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 |
| Had a real good run this afternoon. I went from the house over to the Toquerville Cemetery and then back exactly 5 miles. I tried to push the pace a little more on a few of the miles.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin Loop
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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 | 10.00 | 10.00 |
| 2.5 hours of basketball 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 | 0.00 | 3.00 |
| Easy 3 miles over to the gravel pit and back.
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| Nike Flex Trail 2 Miles: 3.00 |
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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 easy miles busy day. Jarren did one mile with me in 9:30
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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 |
| Basketballt this morning, didn't do anything this evening not feeling very good.
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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 the Confluence felt pretty good this afternoon. I've been really busy lately so just happy when I can fit a run in right now.
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| Nike Flex Trail 2 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 a short 3 mile run this afternoon over to the bridge and back.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles this evening nothing too exciting
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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
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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 run in today. I'm a slacker.
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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, slept in didn't feel very good. After school I was busy with meetings and then we had a surprise birthday party for Jordan, we had quite a few of his friends over for cake and ice cream.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran up the Twist on the road, then over to the steep trail and back through the gravel pit, had to extend a little to make it 6 miles. I struggled on the trail sections, but glad to get out kind of cold this afternoon, ready for spring weather.
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| Nike Flex Trail 2 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 |
| Easy 4 miles this morning.
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| Red Speedstar Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Basketball tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| Basketball this morning. La Verkin Loop nice and easy
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles all over the place Hurricane Canal, Three Falls, back on 180 West and then down through Pah Tempe, got pretty tired at the end. I think this is the longest run I've done since the marathon.
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| Nike Flex Trail 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| 20 minutes on the exercise bike, not feeling too great today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pretty good run today. I don't know what happened but I took off at a good pace from the start. I did two miles over to the Hurricane Cemetery in 14:15, so 7:07 pace and then decided to also push the pace on the way back in 13:45, so overall a nice 4 mile run.
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| Blue Brooks Pure Flow 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 |
| Nice run down to Pah Tempe and then up the river. I turned around at a place I will call Pao de Acucar because it looks like the big rock in Rio de Janeiro. Good 6 mile run.
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| Nike Flex Trail 2 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 | 2.00 | 10.00 |
| Ran out along 600 North to Brentwood where my parent's camper is 7:50 pace for 8 miles. Then went and played basketball felt terrible.
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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 from my school out past the airport and then back, didn't feel that great.
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| Blue Brooks Pure Flow 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 |
| Didn't get out today starting to feel like I'm getting sick.
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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 |
| Sick in bed all day, throwing up, lots of stomach pain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still sick didn't go to work today, more laying in bed, did start to feel better this evening. I was finally able to eat some food and keep it down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| 2 mile run was coughing quite a bit so turned back, then did 40 minutes on the 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 |
| La Verkin Loop
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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 |
| 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 |
| Not a very good week. I was pretty sick Monday and Tuesday and then Friday and Saturday I was gone with the scouts up to Brian Head. Feeling better now and next week my goal is 40 miles for the week.
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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 mile this evening ran over to Trailridge Subdivision and then back home via gravel pit.
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| Nike Flex Trail 2 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 | 2.00 | 0.00 | 0.00 | 6.00 |
| Substation Tempo
3 mile warm-up
2 mile tempo 12:27 (5:59, 6:28)
1 mile cool-down
I did this same tempo back in Oct in 11:30 (5:42, 5:47) so I've got some work to do to get back in shape.
A year ago on Feb. 23 I did this workout in 12:49 (6:17, 6:30)
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| Blue Brooks Pure Flow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Basketball this morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
| Ran over to the high school watched some of track practice and then Nephi, Jesse, Tyson, Jason, and David Wimmer ran back to La Verkin with me. Had last church ball game tonight. Also Erik Mitchell opened his mission call, going to Wichita, Kansas.
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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 |
| Rainy evening, so I stayed in a 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Good 9 mile run this morning, through Hurricane out to Swig and then down through 1580 West over to 600 Nortth and then back home. Actually felt pretty good, but the pace was still slow.
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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
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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 down through Confluence Park via Center Street. I'm not sure what they are doing down there but a lot of heavy equipment tearing up the land near the river. I felt pretty good on my run tonight.
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| Nike Flex Trail 2 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 |
| Basketball 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 |
| Down to the cow field and back this morning.
8 miles this evening, not feeling too good pretty tight.
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| Blue Cumulus 12 Miles: 8.00 | Blue Launch Miles: 2.00 |
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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 |
| Basketball this morning. 7 mile run this afternoon over to Jordan's track meet at the high school and then back home windy and cold.
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| Yellow Launch Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Did a 6 mile run out to Paul's house. Did two miles tempo back.
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| Blue Brooks Pure Flow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to Universal Studios today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to USS Midway, Sea World, Old Town, and Mormon Batallion Museum.
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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 |
| Wen to Universal Studios today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran up from the resort past Kobe Bryant's neighborhood. I wanted to run past his house, but it was a gated community of course.
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| Yellow Launch 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 drove home from California. Jordan opened his mission call this evening. He is going to Mozambique Maputo speaking Portuguese leaves on July 9th. I'm pretty excited for him.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles around La Verkin
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| Yellow Launch 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, upset that I gained so much weight on Spring Break, now I've got to get back to eating better and running more.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Cold windy afternoon. I ran down to the cow field and back and then did 30 minutes on the exercise bike watched half of Deadliest Animals Africa. Jordan will have somethings he will have to be aware of.
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| Blue Cumulus 12 Miles: 2.00 |
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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 |
| Basketball this morning, no energy
Came home very tired from work, tried to take a nap but didn't happen, so I got up and went for a 5 mile run down through Confluence Park which was enjoyable.
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| Nike Flex Trail 2 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 from the high school out to my parent's camper
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| Yellow Launch 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 | 2.00 | 7.00 |
| Ran from my school out around 1500 West and then back 5.5 miles just under 8 min pace. Nice afternoon took my shirt off and tried to get a little sun. Basketball this morning. I wore some old Asics Speedstars not good on the feet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran over to the track meet and then out to Jarren's soccer game and then back to the track meet.
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| Yellow Launch 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Slow run up La Verkin Twist trail and then out on the old road 3.5 miles out and 3.5 miles back. Nice afternoon ran with the shirt off once I got out of town.
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| Nike Flex Trail 2 Miles: 7.00 |
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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 | 0.00 | 2.00 |
| Cow field and back, not much time today.
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| Blue Cumulus 12 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 4.00 | 9.00 |
| Good run down through Confluence Park, even felt pretty good running up the hill. Went and played basketball at the high school for 80 minutes I didn't do very good felt pretty tired.
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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 |
| La Verkin Loop. Short 2 mile run this evening.
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| Blue Cumulus 12 Miles: 3.00 | Nike Flex Trail 2 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran out to Jarren's soccer game and then back home, felt ok
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| Yellow Launch Miles: 8.00 |
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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 |
| Did feel very good today, came home and took a nap for about an hour, then went out for a 3 mile run did gravel pit and back, then did 30 minutes on the exercise bike followed by some lifting some weights.
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| Nike Flex Trail 2 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 Nephi's Twist felt pretty good overall.
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| Yellow Launch 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 | 6.00 | 6.00 |
| Basketball this morning. Rode exercise bike for 30 minutes not very hard
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 5.00 | 12.00 |
| Great 7 mile run along the river trail in St. George. I went from the transportation building along the river trail to Millcreek. I felt really good and ended with a 7:30 avg.
Went and played ball tonight with Jordan at the high school for 2 hours.
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| Blue Brooks Pure Flow Miles: 7.00 |
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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 from my school over to Wendy's and then back on the SR 9 and then back to the school for a total of 4 miles, legs pretty tired from the run yesterday and basketball.
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| Yellow Launch Miles: 4.00 |
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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 |
| Great 11 mile run down the marathon course from Snow Canyon State Park to Sunset and then back to Mike's. I ran mostly with Mike. Clyde and Scott also rode up but then they ended up doing their own workouts. Mike and I just visited the whole way made the run go by fast. We never pushed the pace and average right at 7:15 for the run. After the run Colleen made us a great breakfast and then I was able to shower and head over to Jordan's track meet.
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| Yellow Launch Miles: 11.00 |
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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 | 2.00 | 6.00 |
| Basketball this morning, then 4 miles this afternoon down through Pah Tempe and then up the river. I didn't feel very good on the run, my legs felt felt heavy, I guess that just goes with the rest of the body.
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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 Hurricane Elementary Loop 7 miles over on 600 North and then turned on 870 West and ran past the school, then back via the city park. They have the water on now in the park, so I'm sure I will be stopping there quite often as the weather warms up. Speaking of nice weather yesterday was mid 80's and I ran with the shirt off.
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| Yellow Launch 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 | 5.00 | 5.00 |
| Basketball this morning, then 30 minutes on the exercise bike. Busy afternoon with Driver's Ed and then a technology thing at Jarren's 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 |
| This afternoon I drove out to Toquerville and parked at the church and then ran from there up 2.5 miles on the Toquerville Falls rode, pretty hard running up the hill, stopped and walked quite a bit, coming back down was a little better, but still a struggle, not a very good run today.
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| Nike Flex Trail 2 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 | 2.00 | 7.00 |
| Basketball this morning. Did 5 mile this afternoon from my school out to the gravel place and then back. I felt ok
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| Yellow Launch 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 |
| Ran 8 miles with Mike, Bill, and Cody from Desert Hills down to the river trail and then back viva Flying J. I felt pretty good on the run, even pushed it up the hill back to the high school. When I got home I took Joslin for 2 miles in the jogging stroller.
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| Blue Brooks Pure Flow Miles: 10.00 |
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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 | 4.00 | 6.00 |
| Basketball this morning, 2 mile run this evening to the cow field and back and then 30 minutes on the exercise bike. Busy day, had my exit interview with SUU for my admin program.
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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 |
| Not much time this afternoon, but did 4 miles over past the gravel pit and up onto the water tank road and then back to the house, felt pretty good.
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| Nike Flex Trail 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning and then 5 miles tonight over to Hurricane City park and back home felt pretty good.
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| Blue Brooks Pure Flow 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 |
| Actually got my sorry self out of bed this morning and did 4 miles around La Verkin. Excited going to Vegas tonight just Sunny and me. I am taking my PRAXIS test tomorrow.
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| Blue Brooks Pure Flow 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 |
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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 |
| 5 miles with Steve, Richard, Bill, and Mike on the half ironman course and down to Diagonal. Got back to Chuckawalla and did a 6 mile trail run with Salmon demo shoes. I wore a pair of considered a city trail shoe
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Good run this afternoon. Did 9 miles over to Hurricane run out on 700 West came back past Lin's and City Park, then down through Pah Tempe
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| Yellow Launch Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Not much time did the 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not a lot of time tonight, but able to get in a nice 6 mile run. I went over by the softball fields in Hurrican and then came back and extended over to the Stake Center and back on 100 East to make it 6.
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| 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 |
| Over to the gravel pit scales and back.
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| Nike Flex Trail 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 2.00 | 10.00 |
|
Basketball this morning
Good workout this afternoon. I recently decided to come up with a new route for doing tempo runs. I really liked doing tempos from Anderson Junction down through Toquerville. This route has some good downhill and for the past few years I have done tempos out there with quite a bit of success. However, one of the draw backs is having to either shuttle cars out to the freeway or finding a time for Sunny to drive me out there to drop me off. With those things in mind, I decided to come up with a route in Hurricane that would be pretty flat and fair, knowing that my splits would be quite a bit slower than the previously mentioned tempo route out in Toquerville.
Today I decided to give the route a try, not the best choice probably the windiest day we've had in Hurricane all year. Anyway, I did a 1 mile warm-up from the Splash pad back toward La Verkin, then started at 600 North on SR 9.
1-6:56 from 600 North to 400 South
2-6:57 from 400 South to 400 West
3- 7:15 out by the Intermediate School
4-6:38 along 920 West flat and fast
5-7:18 along 400 South to 1760 West
6-6:42 along SR 9 to Family Pawn
1 mile cool-down back to Rec Center.
I think this tempo route might work ok. I'm sure as I get in better shape and have better running conditions (not as much wind) the times will come down a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Pretty decent run today. I drove up 14 miles from my house on SR 9. Started the run at the top of the hill just before Rockville and came back to La Verkin. The goal was to try to run a 1:35:00 half (7:15) I ended up with a 1:34:24 (7:12) I felt good about this especially because of the conditions rain, strong head wind, and legs feeling tired from yesterday's tempo. Also this route does have a few sections with some hills especially leaving Virgin and heading toward La Verkin.
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| Yellow Launch Miles: 14.00 |
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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 | 2.00 | 10.00 |
| Basketball this morning.
Ran with Cody, Bill, and Mike from the Dixie Center Trailhead. We did the 6 mile loop over the bridge and then up through Bloomington Hills and back past the Post Office. I did another 2 miles after ran out toward Toniquant Park and back.
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| Blue Brooks Pure Flow 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 |
| Did the Confluence Park Loop, felt ok. My ipod was dead so I took the iphone and streamed Pandora.
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| Nike Flex Trail 2 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 |
| Pretty busy day, played basketball this morning and then rode the exercise bike for 40 minutes tonight after driver's ed and Jordan's basketball awards banquet. Hoping to get more miles tomorrow, Friday and Saturday.
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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 |
| La Verkin Loop and then 25 minutes on the exercise bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 3.50 | 0.00 | 2.50 | 11.00 |
| Basketball this morning.
Did 6 x1000 m (.63) repeats at the Cow Field. Changed the start a bit and the finish so I could cross the painted finish line that the elementary school recently painted on the road.
Warm-up just over 1.5 miles
1-3:49 (6:07)
2-3:47 (6:04)
3-3:43 (5:59)
4-3:47 (6:01) must have been a bit short
5-3:45 (6:00)
6-3:51 (6:13)
Cool-down just over 2.5 miles
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| Blue Brooks Pure Flow Miles: 9.00 |
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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 |
| Annual Ironman run with Bill, Mike, and Cody. This year we ran from Turf Road out around the lake and back 10 miles. My legs were dead for most of the run, tried to push it a little the last mile. I'm planning on doing a few more miles later this evening.
4 more miles this evening with Joslin in the stroller and Jarren on his bike.
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| Nike Flex Trail 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning, and 5 easy miles over to the Trails Subdivision and back.
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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 |
| Easy 5 miles over to Hurricane City Park and back. Had quite a bit of wind today going over was a struggle coming back was much better nice tailwind.
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| Yellow Launch 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 | 5.00 | 0.00 | 2.00 | 12.00 |
| Basketball this morning. I might try to do a tempo run this afternoon over in St. George.
Good workout this evening. Did 2.5 mile warm-up from Warthen Park over to Valley View Drive, then started a 5 mile tempo from the first fire hydrant. The downhill miles were easy, however there was a good headwind. The next 3 miles were average, I turned and went through the park, looking back now at the times I think it would be faster and easier to just stay on the road the entire tempo so I might just do that next time. Overall time was 32:19 (6:28 avg)
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| Blue Brooks Pure Flow 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 |
| 9 miles this afternoon over to the track meet, then out to Jarren's game and then back to the track meet and then home. I felt pretty good today.
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| Yellow Launch Miles: 9.00 |
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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 |
| Basketball this morning, legs a little tired. Just an easy 2 mile run over to Zion View Estates Park and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Did the half ironman course with Mike, Bill, and Scott. This is a good workout lots of hills and climbing. I felt pretty good on the way back so Mike and I pushed it for 4 miles.
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| Yellow Launch Miles: 13.00 |
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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. I only did the La Verkin Loop
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Another busy day only got in the La Verkin Loop
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Good run this afternoon. Did 7 mile loop over to Valley Academy and then down to 100 North and back through City Park.
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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 |
| Did an easy 2 miles this morning down to the cow field and back. Ran 8 miles out to my parents camper
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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 and then a 5 mile run down through Confluence park. On the run I tripped on a rock and fell down kind of funny.
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| Blue Brooks Pure Flow 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 today, busy at state track meet and then drove home.
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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 30 minutes on the exercise bike this afternoon. This week is going to be pretty busy with the last few days of school and graduation and temple for Jordan. I hope to get a few runs in where I can.
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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 |
| Ran out of time today, 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 and then 5 this afternoon up around La Verkin Twist
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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
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| Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles over to past the bridge and back.
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| Nike Flex Trail 2 Miles: 4.00 |
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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 | 2.00 | 11.00 |
| An ok run over to Hurricane and then out on 400 South and back on 200 North and through the park
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| Yellow Launch 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 | 0.00 | 0.00 |
| Wow this was a great week! Monday was busy with driver's ed and high school track awards night. Jordan got one of the outstanding track athlete awards. Tuesday began the week of events to attend. After school on Tuesday we took Jordan to Adrian's and bought most of his missionary clothes. I was very impressed with the gentleman that helped us (Dave Farnsworth?) I will need to go back and find out his name. After getting the clothes total came to $1000 (which both sets of grandparents split down the middle, thanks this really helped us out) Jordan went to high school graduation practice and Sunny and I went to the temple to go through with Easton and Kazden Jolley. It was a great session and glad we could support them. They have both been really great friends to Jordan. Also on Tuesday I submitted my application for one of the two assistant principal/athletic director positions in the district. Wednesday was high school graduation. Before that we had an assembly at the intermediate school Jansen was recognized for his work in orchestra. Graduation was fun, it was at the Burns Arena in St. George and I did pretty good holding my emotions in check. After graduation we took Jordan to get some garments in preparation to going through the temple on Thursday. Eileen had a party for Jordan later that afternoon. The real fun came around 10:30 that night when Sunny and I went to help out with the grad night party. It was a fun evening even though we were out until 4 in the morning, helping with a ring toss game. I had never been to a grad night but thought the event was excellent for the kids. Thursday morning I was pretty tired but was able to make it through the last day of school, fortunately it was only a half day. Thursday afternoon we went through the temple with Jordan, this was a really great experience. My parents were there along with McKell's, Larsens, and Johnsons. There were also many of Jordan's friends and their parents. Erik Mitchell also went through on Thursday. After the session we went to dinner at Texas Roadhouse. Friday morning I had an interview for the assistant principal position. Also on Friday my parents packed up their camper and headed home. Friday evening we went to the temple with Cody Lebaron after that session we went to dinner at Chili's. Saturday we helped Gary trim his hedge. It was a pretty big project. Sunday we had normal meetings. I taught Teacher/Priest Quorum. I had a stake leadership meeting Sunday 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 |
| Just some easy miles around La Verkin. Ran in a pair Mazuno's that my father in-law gave me.
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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 |
| Ran out to the Toquerville Cemetery and then back home. I spent most of the day doing driver's ed after that. I did 6 miles this afternoon from my house over to the pickleball courts and back, very hot outside.
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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 and then weights and a 5 mile run down through Pah Tempe and up the river.
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| Nike Flex Trail 2 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 | 0.00 | 8.00 |
| Got up early and went over and did a tempo run with the running club. I felt ok, legs a little tired. Did 1.5 warm-up then 5 miles from Confluence Trailhead over to River road and then back on the Mayor's Loop.
1-6:23 Still wondering what I'm doing
2-6:35 Starting to feel better
3-6:22- In a pretty good rhythm
4-6:32
5-6:42- A short uphill section, I didn't like.
32:38 (6:31 avg)
1.5 cool-down
I going to try to make it over and do these tempo workouts as often as I can during the summer.
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| Blue Brooks Pure Flow 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 |
| Basketball then gravel pit. 4 easy miles tonight home from the high school
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| Nike Flex Trail 2 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 |
| Decent run from Virgin chapel out to Dalton's Wash and then up the road for awhile and then back.
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| Mizuno Waverider 15 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I did a lot of driving this week. In fact Tuesday I did like 7 hours, so lots of hours in the driver's ed car, but that is ok, we need the money.
Today (Sunday) was fast Sunday. We started the day off with having a disciplinary court, an individual coming off of probation. I learned quite a bit from listening to the individuals involved in the case. After that meeting at 7:30 we had bishopric, then PEC, then Ward Council, normal block of meetings, and then tithing. Today's count took forever, we didn't leave the church until 7:45, lots of flag money, plus fasting offerings.
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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 |
| Cowfield with Sunny. I pushed Joslin in the stroller and Jarren rode his bike. I didn't feel like running this evening but managed 4 miles over to Hurricane Cemetery and back, pace was slow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 1.5 mile warm-up
5 x Pah Tempe Hill repeats
1-1:43
2-1:41
3-1:43
4-1:43
5-1:42
1.5 mile cool-down
Overall pleased with the workout, especially for not wanting to do it and my legs feeling dead tired.
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| Blue Brooks Pure Flow Miles: 5.50 |
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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 | 2.50 | 7.50 |
| Basketball this morning. This evening I ran from Millcreek up to the running store 2 miles and then did a mile in some Asics 33's and then did 2 miles back to Millcreek with Bill, Aaron, Hayden and his wife.
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| Yellow Launch 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 | 5.00 | 0.00 | 0.00 | 11.00 |
| Another good week of doing a tempo run with the club. I did the 1.5 mile warm-up with the group and then we got into the workout.
1-6:09
2-6:22
3-6:22
4-6:31
5-6:37
32:06 (6:25)
Cool down 1.5
This afternoon I ran 3 miles over to the high school to pick up my car.
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| Blue Brooks Pure Flow Miles: 8.00 | Black Launch Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran this morning from the Virgin Chapel out on Sheep's Bridge Road to the Quarry Trail and then back, pretty good 8 mile run. It started to get pretty warm toward the end.
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| Nike Flex Trail 2 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 | 5.00 | 0.00 | 0.00 | 13.00 |
| Pretty good run down the course. We started at the half way point and had a decent pace the first 7 averaged 6:57, I then decided to push the pace the next 5 miles, ended with a 6:12 average for the 5 miles, and then had a slow mile to finish up at the park.
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| Yellow Launch Miles: 13.00 |
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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, my right knee has really been bothering me since the run on Saturday. I feel like I stretched the ligaments wrong or something?
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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 the Confluence the horse flies were terrible. I got in the river and soaked for awhile hoping to help the legs feel better.
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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
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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 |
| Nothing in Colorado, busy painting and family things. We went up to Freeman this evening.
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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 run today either, still in Colorado. I went to my 20 year class reunion this evening it was ok.
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| | Race: |
Wake the Whittler 5K (3 Miles) 00:20:10, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5k race in Craig took 3rd ran 20:10. This felt more like a workout than a race. I started off with Trapp and Brad Reidhead and kept pretty close distance the first 1.5 miles. I could definitely feel the difference in altitude, also the course was a little slower because of the trails we were running on around Loudy Simpson Park.
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| Nike Flex Trail 2 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 |
| 6 mile run in Salt Lake. I went from the condo over to Murray Park and then back on Vine Street. After the run went swimming with the kids, then we headed home.
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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 |
| Different run today. I started out past Sky Ranch and ran out on the dirt road 3 miles and then came back.
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| Yellow Launch Miles: 6.00 |
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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 |
| 9 mile run out on 600 North and then down through Cottonwood Lane and back through Hurricane. I felt ok, pretty strange temperatures 78 degrees at 11:00 am in June nice. My right knee is still giving me some issues.
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| Black Pure Cadence 2 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 | 0.00 | 0.00 |
| No run up at Girls Camp | |
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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 mile run up at Girls Camp |
| Nike Flex Trail 2 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 |
| 4 mile run down to the river and back. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run left early to take scouts up to scout camp.
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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 up at Scout Camp 9300 ft at Thunder Ridge
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| Nike Flex Trail 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 1 mile up at camp
5 mile run over to Hurricane City Park and back
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| Mizuno Waverider 15 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 |
| 3 mile La Verkin Loop pushing Joslin in the stroller.
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| Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Basketball and then Valley Academy Loop for 7 miles.
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| Black Pure Cadence 2 Miles: 7.00 |
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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 |
| 7 easy no energy and knee pain.
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| Blue Brooks Pure Flow 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 |
| Basketball this morning and then 3 miles down through Pah Tempe. Today both knees were hurting.
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| Mizuno Waverider 15 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 |
| Basketball and then a 4 mile jog out by the Intermediate School. 2 miles this evening with Jarren down to the cow field and then back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran over to Hurricane Auto Sales and back home 6 miles, knee hurting some.
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| Blue Brooks Pure Flow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles this morning, pretty hot outside. I went from the house up La Verkin Twist trail and then up to the Overlook, and then back down on the highway. Time was slow, but still a good run.
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| Yellow Launch 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 |
| Decent run up the river from Pah Tempe and back. I haven't been feeling very motivated lately.
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| Nike Flex Trail 2 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 |
| Basketball this morning. Today was Jordan's last day. Jansen also went. After basketball I went and ran Nephi's Twist, ok 6 mile run, right knee still bothering me.
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| Mizuno Waverider 15 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 | 0.00 | 7.00 |
| Valley Academy Loop 7 miles.
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| Black Pure Cadence 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today dropped Jordan off at the MTC one of the hardest things I've ever done even though I'm so excited for him and the experiences he will have in Mozambique.
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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 from the condo went over to Van Winkle and then back on 900 East
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| Black Pure Cadence 2 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 |
| 6 miles on the Provo River trail ran from Utah Lake State Park to Geneva Road. Right knee hurt
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| Black Pure Cadence 2 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 | 3.00 | 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 |
| Well, this past week was filled with many spiritual experiences. On Monday we continued to help Jordan pack up his room and get his bags ready to leave on his mission. Monday evening we sold the Jeep Cherokee to the Ryman's for $1800 which is the same price we bought it for, I really hope the Jeep works for them. We plan to put the money in the bank so Jordan can buy something when he gets home. Monday evening we went out to Erik's setting apart, which was good. Tuesday we got around, Jolley's took Jordan to lunch and then we gathered everyone and had one last family prayer. I struggled offering the prayer, even though I know that serving a mission is the best thing Jordan can be doing at this point in his life. It was really touching to see him saying his last goodbyes to Gary and Eileen, as well as the other aunts, uncles, and cousins. As we drove off the emotions finally hit Jordan pretty hard. The trip to Salt Lake was pretty good. We spent Tuesday evening visiting with Grandma and Corey and Danielle. Wednesday July 9th..Today was the day Elder Jordan Ence reported to the Provo MTC. This was one of the hardest things I've had to do recently trying to be strong as everyone was feeling very emotional. We went to breakfast at IHOP, but Jordan didn't really enjoy his meal like he usually do. After breakfast we spent some time on the grounds at the Provo Temple, saying our last goodbyes. It was hard seeing each child give Jordan one last hug goodbye. Jansen had a very hard time, he is at that age where he is going through lots of changes and is very emotional. We pulled into the MTC at 12:45 right on time. I got out and helped another missionary collect Jordan's suitcases, while Sunny was able to have one last nice hug, then it was my turn. I will be honest I had a real hard time saying good-bye. While fighting back all the tears I told him to be completely obedient and to have a great time. Our time was short and then Elder Ence picked up his suitcase and marched off. I had a great feeling as I watched him walk off very confident and excited to start his mission! Godspeed Elder Ence. After the MTC we went back up to the temple and visited shortly with Brock Fenton and his sister and Dad. We were also able to see Erik Mitchell and his family. Wednesday night we spent some time swimming and then went up to Temple Square. Thursday morning we woke up and took the kids to Hogle Zoo, it was ok, but not great. After the zoo we went back to Temple Square. We took the tour on top of the Church Office Building as well as on top of the Conference Center. After that we went to an open practice for the Utah Jazz. The entire family even Sunny and Joslin enjoyed the evening watching the younger Jazz players. We were all excited they gave out free T-shirts promoting Dante Exum and Rodney Hood. We even got a shirt for Jordan and sent it to him in a package. On Friday Jansen and I went down to Provo and joined up with the kids at youth conference. When we got there, the youth were just finishing up a service project and then we did an activity called object lessons. Each member in the bishopric had to pull random objects out of a trash bag and then related them to the gospel. It was kind of a fun game. We spent the afternoon at Seven Peaks Water Park which was lots of fun. I had fun going on the different slides with Jansen and also Bradley Creel. After the water park we headed back out to where we were camping at Utah Lake State Park. On the way back I decided to drive by the MTC and guess who was outside playing sand volleyball? Elder Ence!! I did not get his attention or distract him from his mission. Rather, Jansen and I and a few other deacons just parked for a short time and watched him having fun with his district. As we were leaving Jansen told me that last night in his prayers he had prayed that he could see Jordan one last time. To me this was just one of the many tender mercies the Lord has given our family. Jansen has really been having a hard time emotionally with Jordan leaving and I believe this was reassuring to him to see his older brother having a good experience with his new missionary friends. Friday night at camp was good, and became somewhat eventful around 12:30 when a group of Rainbow people came and camped right next to us. Bro. Christian and I stayed up until 3:00 am making sure everything was safe and secure, before we went to bed. Saturday we came home, which was good this week was starting to get a little long being away from home. Today, was pretty good, sacrament went good Silver Beatty, Sariah Beagley, Alli Farrar, and Wade Beatty spoke. I stayed after and did the count and had to be back up at the church in the evening for a disciplinary council. This was the second one I've been involved in and both have been spiritual experiences and have helped me better understand and appreciate the blessings of the atonement.
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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 |
| La Verkin Loop. I really need to get going with my training I think now that Jordan is gone things might start to slow down a bit. My weight has gone up the last few weeks, stress and poor eating habits. Also been struggling with a right knee injury trying to figure out what it is?
40 minutes on the exercise bike.
2 miles this evening with Sunny down to the cow field and back.
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| Black Launch Miles: 2.00 | Yellow Launch 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 |
| 5 miles at noon today. I ran down through Confluence Park and stopped and swam in the river for a bit.
2 miles this evening with Sunny.
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| Mizuno Waverider 15 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran over to this high school and then out to 400 South then back via Pah Tempe.
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| Blue Brooks Pure Flow Miles: 8.00 |
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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 |
| La Verkin Loop and then 30 min on the exercise bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 8.00 |
| Basketball.
4 mile run this morning, drove up to the Overlook Road and then did 4 miles out to the cracks and back.
20 minutes on the exercise 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice early morning run down the course with Mike, Bill, Cody, and Scott. We did 10 miles from Mike's Gym PF 24/7 started at Diamond Valley. We kept the pace pretty much under control. We did throw in a 2 mile tempo towards the end (5:57, 5:52) My knee actually felt pretty good once we got going. I started a trial sample of supplements from the Stewarts yesterday, I'm also skeptical but I'll see what a week of this stuff does.
3 miles this evening gravel pit and back.
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| Black Pure Cadence 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This week was pretty good. Running wise I was able to hit 50 miles and felt pretty good with a longer run on Saturday with Bill, Mike, Cody, and Scott. I also was able to drive a few students this week and also spent a lot of time helping Sunny paint furniture and move things around. We moved Jansen and Jarren up into Jordan's room. Joslin moved over to Jansen and Jarren's room, and lastly we moved Jordan's queen bed downstairs and created a guest room in Joslin's old room. Things are starting to get put back together and all of the rooms look pretty good. Tuesday night we didn't have bishopric, because bishop was out of town, so Bro. Christian did temple recommend interviews and then went to the combined activity. We got a letter from Jordan on Thursday and he seems to be doing pretty good in the MTC. Today was Payton's farewell. Tonight we had General Priesthood meeting is was ok. Kind of funny Jansen kept snuggling up to me during the meeting like he was wanting to fall asleep.
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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, then did 5 miles easy over to Hurricane City Park and back.
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| Yellow Launch 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 |
| 6 miles out to Cholla Creek and then down through the subdivision and back on Hunter Road. I didn't get out very early so it was really hot once I got out not good.
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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 |
| Substation Tempo 6 miles total
2 miles at tempo 12:28 (6:13 avg)
1-6:10 Had a hard time getting into any type of a rhythm.
2-6:17 More of the same, just a struggle.
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| Black Pure Cadence 2 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Not much today 3 miles pushing Joslin in the stroller. I had a partial massage with April. It was great she found a big knot in my lateral quad muscle on my right leg. She said this is what has most likely been causing all the knee pain. I'm excited to see how the knee/leg responds this coming week.
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| Yellow Launch 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 |
| Another busy week. I spent quite a bit of time driving this past week which was good. I'm really needing to make as much money as I can right now with Jordan on a mission. Speaking of Jordan he is doing good in the MTC. He was just made a zone leader along with his companion. We received both an email and a hand written letter this week, which both were very positive. We did good as a family this week reading our scriptures each night. Tuesday night Sunny and I went with Jayce Housley to the temple. It was a good session and I'm happy for him. I feel bad that his parents are struggling with their marriage, hopefully things can work out for them. After the session Sunny and I went to Cafe Rio which was nice. Wednesday morning Jansen and I went up to Springdale and helped set up chairs for the 24th celebration. Thursday morning I met up with Bill and Scott and ran 8 miles, still having some knee issues. I got home in time to help Gary and Eileen at the free breakfast they were helping put on in conjunction with the 24th of July. Thursday night we took the kids of to Washington and watched the fireworks. Also on the 24th I helped Jansen pick up all of the scout flags. I think by the end of doing the flags we were both feeling a little frustrated with some of the other Deacons and the Scoutmaster for all being gone. Friday I drove two different times. Saturday morning was busy. We had a baptism in the ward, but Bro. Ray Eves was gone so I had to fill the font and then conduct the baptism, it turned out pretty good. Saturday evening Sunny and I went to dinner at Paula's we took Joslin also which made the dinner crazy. Today, I was the only member of the bishopric at church. Bishop was up North and Danny was sick. Actually, things ran pretty smooth still it is much better when everyone is there.
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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 |
| 5 miles this morning. Ran down past Pah Tempe and then up the river for about 2 miles and then back. I felt ok today, leg seems to be feeling a little better still some soreness from the massage.
3 miles this evening La Verkin Loop.
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| Blue Brooks Pure Flow Miles: 3.00 | Mizuno Waverider 15 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 | 2.00 | 7.00 |
| 5 miles down through Confluence felt pretty good.
20 minutes in the bike.
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| Mizuno Waverider 15 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 |
| 4 miles this morning over to the real estate sign and back.
3 miles this afternoon pushing Joslin, did La Verkin Loop
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| Yellow Launch Miles: 7.00 |
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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 start of the road going up to the "H" ran up the road 2.5 miles and then came back down, no energy this morning.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 2.00 | 14.00 |
| Basketball and then 9 mile run out to my school and back, actually felt pretty good this morning. A little bit of leg pain.
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| Black Pure Cadence 2 Miles: 11.00 |
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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 |
| Interesting run this morning. Sunny, Steve and Jennifer Smith and John ran from Highland Park down through Hell's Canyon to Sullivan Park.
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| Yellow Launch 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 |
| Pretty good week, summer vacation is quickly coming to an end. I guess the highlight of the week was celebrating our 15th wedding anniversary on Wednesday. We didn't really do anything big this year, Sunny's parents were gone and we didn't have anybody around to watch the kids longer than an hour or so. McKinzie took Joslin and Sunny and I went and watched a movie. Earlier in the day we went to lunch at KFC and then for dinner we shared some nachos at Costa Vida. I'm pretty cheap. Saturday morning I went on a run with Steve and Jennifer Smith as well as John Larsen and Sunny. After the run Steve and Jennifer took us to breakfast at Main Street Cafe. Today I had a bunch of meetings starting at 9, finally got home at 6:00 pm. We got an email from Jordan on Tuesday and also a letter this week, things are going good for him. He has gained 20 pounds already in the MTC. Also this week we did some school clothes shopping as well as buying new comforters for the boys and for the guest room. Tuesday night there was pack meeting at the swimming pool and then I had bishopric meeting.
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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 |
| 6 miles over to Zions Bank and then back via city park. Got home and did 1 mile with Sunny.
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| Yellow Launch Miles: 7.00 |
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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 | 5.00 | 7.00 |
| 2 miles over to Zion View Park and back. 50 minutes on the exercise bike.
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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 |
| La Verkin Loop
4 miles this afternoon over past the gravel pit and back.
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| Blue Cumulus 12 Miles: 3.00 | Blue Launch Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 4 miles over to Hurricane cemetery and back way too hot, not a good run.
20 minutes on the exercise bike
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| Blue Brooks Pure Flow 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 |
| La Verkin Loop this morning.
La Verkin Loop plus 20 minutes on the bike
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| Black Five Fingers Miles: 3.00 | Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 4 miles pushing Joslin over to the real estate sign and back.
8 miles along Vally Academy Loop plus Pah Tempe.
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| Black Pure Cadence 2 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 |
| This past week I started back to school. Most years I'm ok with heading back to work, but this summer was just way too short. I really felt like it was a short summer. I guess we were just so busy getting Jordan out on his mission that we didn't get much else done. Anyway, I had to work Wednesday, Thursday, and Friday. Wednesday I went to round table and Sunny took the kids to the county fair with Steve and Jennifer. Thursday night we had Back to School Night which was ok. Friday, Jansen went on a campout up to Kolob. Saturday I helped Brooke Cox move, then I ran 12 miles and then we spent some time in St. George. Saturday night we went to Jayce's dinner and then Sunday we went to his farewell. Also on Sunday I had a key scouter's meeting and then we had dinner at McKell's. Tomorrow we start school.
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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 |
| Basketball this morning.
8 miles this evening out to Three Falls to watch some of Jansen's soccer practice and then back home via the high school, watched a little bit of high school football practice and then made it home. Nice temps and a little rain
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| Yellow Launch Miles: 8.00 |
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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 | 1.00 | 4.00 |
| La Verkin Loop after hiking up to the top of Molly's Nipple with the youth. Kind of a rough road to drive on to get there.
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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 |
| Basketball this morning, I was making almost all of my shots, pretty strange.
Ran from the high school back home, right knee really bothering me again.
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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 |
| Tough run this afternoon. I attempted a tempo run from mile marker 6 out by Anderson Junction right after school mistake way too hot. Anway I did a 1.5 mile warm-up and then got into the tempo
1-6:07
2-6:05
3-6:22
18:37
At this point I was pretty jacked up, so I stopped and basically walk/jogged the next mile and then hit reset and tried to run one more fast mile
5-6:25
Made it to the bottom and Trailridge Subdivision and then went down and cooled off in Ash Creek.
I then tried to run home, but struggled the 1.5 miles back to La Verkin.
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| Black Pure Cadence 2 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 |
| 3 miles this morning no energy. Gravel pit this afternoon.
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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 | 3.00 | 8.00 |
| 5 mile run this morning over to Hurricane ran into Bro. Jensen seminary teacher ran back to La Verkin with him.
Went and hiked Emerald Pools with Sunny and the boys and my dad.
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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 |
| Well this week was pretty good. We started school on Monday, Tuesday night we took the youth and went and climbed Molly's Nipple south of Hurricane. That was an adventure driving out there. On Thursday, my parents came we had dinner from Pizza Wagon. On Friday, we went to Dylan Ence's Eagle Court of Honor which turned out pretty good. Saturday, I did a shorter run and then we went up to Zion and hiked to Emerald Pools. My dad did pretty good, my mom stayed home and watched Joslin. Sunday, we got up early and went to Kaydn' Ence's farewell and Justin Crapo's homecoming it was good. After the meeting they had a nice luncheon with lots of food. I didn't go to any of my ward meetings Sunday, just got home from the other ward and waited for Jordan to call us. He had a layover in Chicago and was able to call home. However, he struggled figuring out how to use the phone cards and we didn't get to talk very long. Anyway his flight plan was as follows leave Salt Lake 11:00---Chicago-3:00--Chicago-8:15---London 9:00 am the next morning, then 12 hour layover leave London 9:00 pm Monday night fly to Johannesburg get there at 9:00 am then layover until 2:00 pm and then final flight to Maputo arrive around 3:00 Tuesday. 52 Hours total. I'm sure he will be a little tired and have jet lag.
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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 |
| Ran 6 miles down through Confluence Park and then extended over to Pah Tempe. I got home and then did 30 minutes on the bike. I've been struggling lately with running, just not feeling like I'm very motivated.
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| Mizuno Waverider 15 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 up to the La Verkin Overlook from the steep side. Having lots of issues with my right knee again. Anyway felt average the last 3 miles.
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| Yellow 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 |
| Basketball this morning. Did feel very good this afternoon ran over to the high school and picked up my truck.
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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 |
| Got signed up at Performance Fitness 24/7 and created an ifit account. I created two routes today one in Sao Paulo Brazil and a second a loop in Craig Colorado. I actually had a lot of fun running on the incline trainer. I did a total of 5 miles and then lifted for a bit.
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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 |
| Basketball this morning, right knee hurting again.
Did 6 miles on the incline trainer at the gym. I ran the last 6 miles of the Boston Marathon, pretty cool using the ifit software.
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| Blue Brooks Pure Flow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 3.00 | 16.00 |
| Ran 13 miles this morning on the Southern Utah Half course with Mike, Bill, and Cody. I actually did pretty good on this run. Bill was struggling so I hung back with home for awhile and then he decided only to run to the Dixie Center so I picked up the pace. I ran a 2.5 mile section at a pretty decent pace (6:30) then slowed back down the last 2 miles.
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| Black Pure Cadence 2 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 | 0.00 | 0.00 |
| This past week was ok. Some highlights included getting to talk to Jordan on Monday while he had a layover in London. We got a picture of him on Tuesday after he had arrived at the mission home, we also got a picture sent on Friday with him and his mission president having dinner. Tuesday night I had bishopric, Wednesday night was back to school night for Jarren. One highlight this week was getting a membership at Performance Fitness 24/7 (Mike Warren's gym) Anyway, he has some cool equipment there, one thing is an incline trainer which I used twice this week. The trainer is cool because you can upload maps with google street view and then it shows up on the screen just like you are running down the actual road. This week I did runs in Craig, Sao Paulo, and Boston. Friday night Sunny and I went to dinner at Durangos. Saturday morning I did a 13 mile run with Mike, Bill, and Cody. Saturday night we had a fundraiser dinner for the ward. Today was pretty good. I had to teach the Beehives which went pretty good. This evening I went home teaching with Tui, we were able to visit both the Bowman's and Gubler's. Also tonight I emailed Jordan. I'm thinking his P-day will be on Monday's so I'm getting anxious to get an email from him to see how everything is going now that he has made it to Mozambique.
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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 feeling very fat.
Didn't have much time tonight just did La Verkin Loop 3 miles, still having knee issues.
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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 over to Hurricane City park and then back home. Did 20 minutes on the bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| La Verkin Loop
Decent run this evening. I went out on 600 North all the way down to the fire station by Walmart. I ran the last two miles at tempo pace, still having knee issues.
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| Yellow Launch Miles: 7.00 |
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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 |
| Did a workout over at the gym today. I ran across the Golden Gate Bridge and then the Brooklyn Bridge good workout, also did some weights and the hydrobed.
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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
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|
| | Race: |
Southern Utah Half Marathon (13.1 Miles) 01:28:05, Place overall: 13, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 13.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Overall I was pretty pleased with this race. My goal was to try to break 1:30:00, so I accomplished that by running a 1:28:05. I figured that would be a realistic goal for my current shape. I'm glad I did this race and I feel like it was a positive experience for me. It will be interesting to see how the next month of training goes.
Anyway got over to catch the bus around 4:45 and saw Dave and Clyde rode up with them on the bus. It was good to talk to Clyde haven't seen him in quite awhile. Both him and Dave had good races, finished 1-2, and then James was 4th. I did a 1.5 mile warm-up and then made my way to the start. My plan was to try to not go out too hard in the beginning and just try to give the same effort througout the entire race (which I think I did pretty well)
1-6:15 Good downhill, but dark and watching out for others
2-6:20 Steepest downhill, but still dark and not a lot of room on the shoulder of the road
3-6:35 Tweeked my knee running through a dip in the road. Bummer my right knee which has been giving me fits all summer.
4-6:23 An ok mile
5-6:41 Felt good through this section,
6-6:51
7-7:07 Stopped and took a GU and drank some water, probably wasted 20-30 seconds stopped
8-6:45
9-6:55-Basically from here until mile 12 I was very consistent and just hoping that things
10-6:53
11-6:58
12-6:57
13-6:41 Actually felt pretty strong finishing which usually doesn't happen for me.
.1-:36
1:28:05 (6:43 avg)
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| Black Pure Cadence 2 Miles: 16.00 |
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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 |
| This past week was birthday week. My birthday was on the 26th, my dad's the 28th, and Sunny's on the 29th. On Monday Jansen had his first football game, he did pretty good. It was really cool on the last play of the game he made a tackle which prevented the other teaming from scoring a touchdown. Tuesday night I went and did visits with the stake. I was paired with Golden Johnson and we visited the Larsen's and Shelly Keene. Both were pretty good visits. On Sunny's birthday we went and watched the movie the Giver, had dinner at Chick-fil-a and then went to the Hurricane High School Football game. Saturday, I ran the Southern Utah Half Marathon. I actually did pretty good considering the shape I'm currently in ran a 1:28:05. Saturday afternoon and evening we spend over at Peach Days. Today, I had an early 6:00 am meeting, at church we had a combined lesson in YM/YW taught by the bishop.
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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, legs sore this morning and the run was a struggle.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Did 4 miles from PF 24/7 down Worthen Park and then back with Bill. It was pretty warm out and we took it easy. Got back to the gym and then did 3 miles on the treadmill did the Niagara Falls route we competed against each other and I beat Bill by 1 second for an average pace. I ran 7:01 and he ran 7:02.
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| Black Pure Cadence 2 Miles: 7.00 |
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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 |
| Basketball this morning. Struggled getting going tonight, really didn't want to run and after .5 miles I thought about just turning around and being done, legs really sore, especially my right knee. Anyway I kept going and did a 5 mile loop over past the gravel pit and then down to Trailridge Subdivision, back on the highway and then back over by the gravel pit and home through Zion View Estates.
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| Yellow Launch 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 |
| Went over to St. George Running Center and bought a foam rolls, used it tonight and it helped some. Steve also hooked me up with a Running Club Singlet. I took Joslin out to night in the jogging stroller, just did the La Verkin Loop.
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| Black Pure Cadence 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Easy 3 miles this morning
5 miles this evening over to Hurricane and back, legs not feeling very good.
20 minutes on the exercise bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 16 miles down the marathon course. I really struggled this morning, left calf was knotted up and right knee bothering me again. I averaged 7:54 not a very good run for me.
Another 4 miles this afternoon ran/jogged/walked dow to the river and soaked for awhile hoping to loosen up the legs.
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| Black Pure Cadence 2 Miles: 16.00 |
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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 |
| Today we had Stake Conference, it was pretty good most of the messages were related to Hastening the Work. After conference, just spent most of the day resting. Yesterday, I ran 16 miles down the marathon course, not a very good run, later in the day I did another 4 miles down to the river. Friday didn't do much drove for a few hours after school Thursday night I went to round table and got some training on rechartering and friends of scouting. Tuesday I drove after school and then went on a run with Bill and then went to Jansen's football game. Their team got beat pretty good, but Jansen did have a couple of good plays. Monday I didn't have work, didn't do much.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just 3 this morning
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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 | 6.00 | 0.00 | 0.00 | 11.00 |
| Pretty decent workout. Did 6 mile tempo run from Anderson Junction to Riverwoods.
1 mile warm-up in a light rain.
1-6:25 some uphill
2-6:15 not as fast as it could have been, right knee and left calf still buggin
3-6:34 decent mile considering the rolling
4-6:29 most pleased with this mile as it has some uphill leaving Toquerville and is usually slower
5-6:12 good mile, I used to run this quite a bit faster but just kept it under control today.
6-6:42 a little uphill in the middle and then the last .4 on dirt which was a little tricky today with all the rain.
38:42 (6:27 avg) the training plan just called for a 6:43 avg, so I was happy I was able to run a little faster.
For a cool down I ran 4 miles over to the river, which was flowing very fast and out of its bank in a few spots, very dangerous, but also cool to watch. I made sure I didn't get too close, but still had this weird feeling of excitement.
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| Black Pure Cadence 2 Miles: 11.00 |
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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 could hardy move.
Didn't run tonight, driver's ed went long as I had to change a flat tire and then decided to mow the lawn. Actually felt good to rest the knee.
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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 down to Pah Tempe and then up the river did 6 miles total knee pain wasn't as bad as Tuesday.
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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 |
| La Verkin Loop
6 miles over to Hurricane and back
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| Black Five Fingers Miles: 3.00 | Yellow Glycerin Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Better run for me this week compared to last weeks run down the course. Last week I did 16 and averaged 7:54 today I did 20 and averaged 7:28 ran 2:29:20 and felt pretty good. Not really much knee or calf pain. I did have a weird pain the last mile on the top of my right foot? Anyway, took it pretty easy the first 4 miles and up Veyo, then a little faster through Dammeron and down the Volcano. Glad to get this run in and how it turned out.
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| Yellow Launch Miles: 20.00 |
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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 a very good run did 3 miles out on 600 North in the heat of the day.
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| Yellow Glycerin 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 | 4.00 | 4.00 |
| 40 minutes on the bike, knee has been buggin again.
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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 |
| Basketball this morning.
20 minutes on the bike then a 4 mile run. Not feelin it this week.
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| Blue Brooks Pure Flow 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 |
| Not the best run, but did 6 in the afternoon heat. Legs feeling very heavy and the right knee really hurting. Also working to break in the Glycerin.
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| Yellow Glycerin 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 | 2.00 | 9.00 |
| Basketball this morning.
3 miles this afternoon on the incline trainer at the gym and then 4 miles with Bill down to Worthen park and then back.
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| Blue Brooks Pure Flow Miles: 7.00 |
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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 |
| 13 miles out around Sand Hollow. We started at 5:30 and it was pretty dark and not the best footing. I felt pretty good the second half of the run.
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| Black Launch 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 | 0.00 | 0.00 |
| Today we didn't have our normal church meetings, instead we were able to go and attend the re dedication of the Ogden Temple. Mckinzie watched Joslin and the rest of us went along with Gary. After the meeting I spent the rest of the day just taking it pretty easy. Yesterday I ran 13 miles out around Sand Hollow with Bill, Cody, Mike and Scott. The rest of the week has was pretty good.
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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 high school to pick up my truck.
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| Nike Flex Trail 2 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 |
| 4 mile run from PF 24/7 down Sunset and then got on the bike path near Slick Willey's came back past old running store.
Did 2 x circuit
Then 1 mile easy on incline trainer, first mile of the Boston Marathon. Finished with 1 mile at 25% grade on the incline trainer good workout.
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| Black Pure Cadence 2 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 | 1.00 | 7.00 |
| Ran from the high school over to 400 South and then did a few tempo pace miles out toward Angel Heights and then came back on 700 West.
15 minutes on the exercise bike.
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| Blue Brooks Pure Flow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 miles tonight on the incline trainer at the gym.
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| Yellow Glycerin 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 | 1.00 | 8.00 |
| Did the Valley Academy Loop 7 miles felt ok. Did 20 minutes on the bike.
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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 a run today down by the river and then over to Trailridge subdivision, another day with crazy rain and flooding.
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| Mizuno Waverider 15 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Great workout this afternoon. I did 3 miles warm-up and then my 2 mile tempo from the Substation in Hurricane. I did this back in July and ran 12:28 (6:11, 6:17) today was much faster
1-5:44
2-6:10
11:50 (5:55 avg)
Easy 1 mile cool-down
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| Black Pure Cadence 2 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, pretty windy
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| |
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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 |
| Ran over to the gravel pit and back.
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| Yellow Glycerin 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. Went to the expo and then to dinner at Pizza Factory in Washington with Sunny and Joslin. After dinner I met up with John and rode up to the cabin in Pine Valley. At the cabin I watched the first part of the BYU game, but wasn't feeling too good so I went to bed at half time.
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| | Race: |
St. George Marathon (26 Miles) 03:34:40 | | 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 |
| Tough day for me on the marathon course. I was ready to drop out numerous times, but ended up finishing in 3:34:40. Fortunately Bill came by about .5 from the finish and helped encourage me to make it to the end. This was my 13th marathon overall and 9th STG. I felt decent the first half, but the second half was brutal. Right now I have no desire to run another marathon anytime soon. I've never felt comfortable with longer distances, and often question why I even sign up to run marathons when I really don't enjoy them that much. One thing I do know I'm not going to sign up for another marathon until I've lost at least 15 pounds. Right now I'm just too heavy and out of marathon shape both physically and mentally.
On a more positive note. I was happy to see so many of my friends run well today. Many had personal bests and great performances. I felt terrible after the race and left right away so I didn't get to talk to very many people.
Splits:
1-7:14
2-7:11
3-7:03
4-6:46
5-6:45
6-6:37
7-6:40
8-8:03
9-7:27
10-7:23
11-7:37
12-7:25
13-8:28 Stopped to go the bathroom
14-7:13
15-6:55
16-7:33
17-9:17
18-9:34
19-11:25
20-9:06
21-8:01
22-8:36
23-9:23
24-10:40
25-11:23
26-8:42
.26-2:04
3:34:40 (8:10 avg)
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| Yellow Launch Miles: 26.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nice recovery day. Spent the day watching LDS General Conference, one of my most favorite weekends of the year. I felt much better today compared to yesterday. Of courses my legs are still sore, but I've been able to eat some food which has been good. Just to recap the past week, busy with preparations for the marathon. Thursday night I had parent teacher conferences which lasted a few hours after school. Tuesday night we had bishopric meeting up in Virgin and meet with the clerks also.
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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, did take Joslin on a short walk. The next few weeks I will be pretty busy teaching night school, but hopefully I can continue training. I'm planning to run the Snow Canyon Half and Butch Cassidy 10K in November.
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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, legs still feeling pretty beat up.
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| Black Pure Cadence 2 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 |
| Did 40 minutes on the exercise bike. Watched the Blacklist episode Wujing.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy over to the gravel pit and back, knee bothering me.
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| Mizuno Waverider 15 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 |
| Ran down through Pah Tempe and then home. 40 minutes on the bike.
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| |
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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 |
| Nice run this afternoon, up in Virgin. I ran from the church over to Dalton Wash road and then did 2 miles up the road and then back down for a total of 7 miles.
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| Yellow Glycerin Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This was a pretty good week. I stayed busy teaching a driver's ed class and working on scout rechartering (I will be glad when that is over). Yesterday I went on a nice run up near Virgin, also helped Jansen mow the duplex. It felt great to get out and enjoy the nice weather. I really enjoy fall down here in Southern Utah temperature was great. Friday night Sunny and I went over to St. George and tried out the new Qdoba resturant, pretty good food.
Today, was busy as it was Fast Sunday and I had to conduct. We had a few changes in Sunday School and as I mentioned before I've been busy working on scout stuff.
Everything else is going pretty good. I'm looking forward to this week as we only have three days of school and then Fall Break. Also Joslin will have her birthday on Sunday.
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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 |
| Basketball this morning, and then got home and was planning on going for a run, but ended up playing Jansen about 4 games of one on one and then played soccer with Jarren for 20 minutes. By the time I was done I just bagged the idea of going on a run. Oh well,
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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 |
| 20 minutes on the bike.
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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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| | 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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| | 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 went to Vegas.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had a fun week. We had fall break, so it was nice to have a few extra days off from work. Sunny and I went to Vegas on Friday. We went and saw Frank Caliendo on Friday night, it was a really funny show. Before the show we did some shopping and had dinner at TGIF, but it wasn't very good. After the show we walked the strip and then went back to our hotel, we stayed off the strip at a Marriot it was an ok hotel got it for $60 on priceline.
Saturday evening we celebrated Joslin's birthday. She is really into Frozen right now, so that was what most of her presents were. Sunny made Navajo Tacos and we also had a cake from Costco.
Today was actually Joslin's birthday (3 years old). I was pretty busy with meetings today, however bishop didn't have any interviews after church so he said he would stay and do the count so that I could go home and spend more time with my parents. They got here on Friday with their camper and plan to stay about a week.
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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 with a couple of stops to stretch and work on my knee pain. I'm really thinking that it is time to go to the doctor with this problem.
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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 |
| Basketball this morning, knee was hurting and then I rolled my left ankle.
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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 |
| Ok run this morning. I'm going to name this the Trail Ridge Loop. I went down past the gravel pit to Trail Ridge Subdivision then on the paved trail, back on the highway to the gravel pit road and then looped back home. Overall 5 miles and things felt ok, still some ankle pain and the knee is still causing me a lot of pain.
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| Yellow Launch 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 |
| Went and saw Dr. Welch today regarding my knee. He didn't feel like there was any ligament damage. He thought maybe I've torn or strained my meniscus so he gave me some stretches to do, he said he didn't think I could do much more damage to my knee by running. I played some basketball with Jansen and then I rode the exercise bike for 20 minutes. I'm actually beginning to wonder if riding the bike is causing some of the knee pain?
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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, quite a bit of knee pain and then busy with lots of meetings.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another busy Sunday. My mom stayed home with Joslin because she has still been sick with head, foot, and mouth. This past week was pretty good I stayed busy with pack meeting one night and then Halloween.
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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 |
| Went and played basketball this morning, first bit of any meaningful exercise in about a week. My knee was giving me problems the first 20 minutes and then it loosened up.
2 miles this evening on the dreadmill
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| Yellow Glycerin 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 | 0.00 | 3.00 |
| I did the La Verkin Loop this evening, not a bad 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 |
| Basketball this morning, knee still tight in the mornings.
Ran 3 miles at the gym and then did 1 x circuit.
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| Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ok run I ran over to the high school watched a little bit of football practice and then ran back home. Didn't have as much knee pain which was nice.
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| Yellow Glycerin 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 |
| 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 |
| 5 miles Mayor's Loop with lots of people celebrating Steve Hooper's 40th birthday. After that I went and did 2 more miles and 2 x circuit at the gym. The last few days my weight has jumped up, pretty disappointing I need to clean up my diet. On the positive side of things my right knee has been feeling better the last few days.
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| Yellow Launch 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 |
| Basketball this morning. Morning weight was at 173 need to start losing some weight.
Did 3 miles on the dreadmill, not too bad watched an episode of the Blacklist which was good. After the run I lifted weights for a bit.
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| Mizuno Waverider 15 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 |
| Good 5 mile run. I ran out to Cholla Creek Subdivision and then back extended by going over to 300 West to Center street then home.
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| Black Pure Cadence 2 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 |
| Basketball this morning, but didn't run tonight
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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 |
| Decent run today. I ran from Color Country Auto back home along 600 North. After 2 miles warm-up I did 2x 1 Mile with 2:00 min rest.
1-6:09
2-6;10
This was along my normal Substation tempo route.
Finshed with 1 mile cool-down.
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| Black Pure Cadence 2 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 |
| 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 |
| Decent run over to Hurricane and then back home. I did 7 miles and felt ok. This weeks total was 20 miles and that was actual miles ran not any basketball miles.
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| Yellow Glycerin Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I didn't run today. Played basketball 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 |
| Decent 8 mile run I went up the La Verkin Twist trail and then up to the Overlook. I came back down via the road. Once the sun started to go down it got cold pretty quick. I've been having some PF issues again.
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| Yellow Launch 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 |
| Ran on the treadmill and did a route along the Las Vegas Strip from Mandalay Bay all the way to Fremont Street Experience. The run went by pretty fast because there was also a basketball game on T.V. which I was into.
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| Blue Brooks Pure Flow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I ran down through Confluence Park this afternoon. Back and legs sore from yesterdays workout.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Basketball this morning and then the La Verkin Loop this afternoon pushing Joslin in the stroller.
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| Yellow Glycerin Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice 8 mile run this afternoon. Went over to Hurricane to Lin's and then back up along 600 North.
This morning we had basketball games. Jarren played good, he is still very aggressive. Jansen's game was good we won 34-29. I'm coaching his team so it was nice to get a win.
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| Yellow Launch 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 |
| Different run today. I had to take the driver's ed car over to St. George and left it at the transportation building and then ran from there to PF 24/7. The run was just over 6 miles and it was a good run.
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| Black Pure Cadence 2 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 down through Pah Tempe and up the river and then back 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 |
| Ran over to the high school, left ankle was still bothering me, so I had Sunny come pick me up.
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| Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Not much time today only did 2 miles.
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| Yellow Launch Miles: 2.00 |
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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 | 1.00 | 3.00 |
| Ran 2 miles and then rode the bike for 10 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 |
| Was planning to run after school and then got busy doing some chores around the house, then had bball practice and round table 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 | 2.00 | 5.00 |
| Good morning playing basketball, ankle responded well.
La Verkin Loop this evening slow and steady
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| Yellow Launch Miles: 3.00 |
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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 over to the brick house and back.
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| Yellow Launch 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 | 2.00 | 5.00 |
| Gravel pit and then 20 minutes on the bike, followed by weights.
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| Yellow Launch Miles: 3.00 |
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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 | 2.00 | 3.00 |
| Felt pretty sick today, tried to run but only managed a mile then came home, 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 |
| No run today, stayed home from work sick. I did manage to play a little bit of basketball in the evening with the kids.
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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 sick
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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 |
| I finally felt good enough to get out and run a few miles. I just did a loop down to the cow field and back so only two miles, and then I did about 30 minutes on the exercise bike, followed by 1 circuit of weights.
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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 |
| La Verkin Loop 3 miles 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 | 2.00 | 2.00 |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran down through Confluence Park, easy 5 miles.
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| Blue Brooks Pure Flow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1253.50 | 65.50 | 51.50 | 0.00 | 233.50 | 1604.00 |
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| Nike Flex Trail 2 Miles: 139.00 | Blue Brooks Pure Flow Miles: 195.50 | Kinvara Miles: 20.00 | Blue Launch Miles: 46.00 | Black Launch Miles: 111.00 | Blue Cumulus 12 Miles: 79.00 | Red Speedstar Miles: 16.00 | Yellow Launch Miles: 300.00 | Black Five Fingers Miles: 9.00 | Mizuno Waverider 15 Miles: 60.00 | Black Pure Cadence 2 Miles: 179.00 | Yellow Glycerin Miles: 46.00 |
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