| 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 | | 32.50 | 0.00 | 12.50 | 0.00 | 5.00 | 50.00 |
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| Defyance Miles: 3.00 | Launch Miles: 3.00 | Kinvara Miles: 6.00 | Black Five Fingers Miles: 3.00 | Black Landreth 6 Miles: 9.00 | Equation 3 Miles: 6.00 | Red Speedstar Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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3-La Verkin Loop this morning
3-Ran from Sky Mountain down to Wal-Mart. I didn't feel very good, coughing most of the way.
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| Defyance Miles: 3.00 | Launch Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 2.50 | 0.00 | 0.00 | 6.00 |
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Did an ok workout this afternoon over at the Hurricane Track. I did a 1.5 mile warm-up, it was 102 when I started. After the warm-up I did
5 x 800 at Yasso Pace with 400 meter recovery
1-2:56 (5:53 pace)
2-2:55 (5:52 pace)
3-2:58 (6:03 pace) measured a bit short of .49
Took 5 minute break to get water and cool off. Sign at the high schol now said it was 106
4-2:59 (6:01 pace)
5-3:01 (6:03)
The first three felt ok, but the last two were a struggle. Probably a combination of the heat and being out of shape.
1 mile recovery
1 mile cool-down | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
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3-Ran over to the cemetery with Jarren, walked around there for awhile, then ran over to the cow field and back home.
30 minutes on the bike. I really didn't feel like running much tonight. My PF was hurting pretty good. |
| Black Five Fingers Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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3-Did the La Verkin Loop, was nice to get up and run when it was still cool out. I had to stop at Farmer's Market early in the run to use the bathroom, but besides that a nice way to start the morning.
6- Did the Bloomington loop with the club. I felt pretty good. I started on the steroid inhaler again today.
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| Black Landreth 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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Basketball this morning, planning on an easy 6 this afternoon and then hopefully 15 miles tomorrow.
6-Ran over to Hurricane City park, ran into some of my students hanging out at the park, (just what I didn't need or want on a Friday afternoon, especially these kids, they were a rough bunch) After getting a drink at the park I then struggled the rest of the way home. I did another mile in the garage on the treadmill to make it 6. PF was hurting some and still coughing up stuff. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 10.00 | 0.00 | 0.00 | 15.00 |
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15- Really good run down the marathon course for me today. I haven't done any long runs, since the Utah Valley Marathon back in June. Last Saturday I ran 10 and averaged 7:12 pace, today I felt much better hit 15 miles with an overall average of 6:49. I kept it easy the first 4 miles, then gradually picked up the pace, and a few miles were I backed off, but overall a pretty good effort.
1-8:03
2-8:01
3-7:25
4-6:58
5-6:35
6-6:13
7-5:56
8-6:08
9-6:13
10-6:23
11-7:33- Still struggle with Winchester Hill
12-6:35
13-6:19
Half split 1:29:10
14-7:16
15-6:29
1:42:17 (6:49 avg)
Glad I got out this morning and always nice to run some miles with Mike, Bill, and Cody. I'm still feeling nervous about the marathon, hope to get in a few more long runs. |
| Red Speedstar Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 32.50 | 0.00 | 12.50 | 0.00 | 5.00 | 50.00 |
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| Defyance Miles: 3.00 | Launch Miles: 3.00 | Kinvara Miles: 6.00 | Black Five Fingers Miles: 3.00 | Black Landreth 6 Miles: 9.00 | Equation 3 Miles: 6.00 | Red Speedstar Miles: 15.00 |
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