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Location:

Lehi,UT,

Member Since:

Jul 19, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs

2015 St. George Marathon (2:44:11)

2014 Hobble Creek Half (1:17:18)

Short-Term Running Goals:

Goals

  • 5K - 16:59
  • 1/2 Marathon - Sub 1:17:00
  • Marathon - 2:45:00 

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to Ukraine's Armed Forces
Miles:This week: 21.05 Month: 143.85 Year: 369.15
Lunaracer 4 Lifetime Miles: 248.70
Zoom Pegasus (gray) 36 Lifetime Miles: 414.95
Zoom Pegasus 35 (orange/red) Lifetime Miles: 319.05
Pegasus 34 (black) Lifetime Miles: 271.45
Zoom Pegasus 36 (dark Gray) Lifetime Miles: 380.85
Zoom Pegasus 36 Blue Lifetime Miles: 226.45
Pegasus Turbo 2 ( Dark Green) Lifetime Miles: 185.75
Pegasus 37 Black Lifetime Miles: 210.40
Nike Pegasus 38 Orange Lifetime Miles: 411.60
Zoom Pegasus 36 Light Green Lifetime Miles: 293.15
Nike Zoom Tempo Next Lifetime Miles: 309.55
Vaporfly Green Lifetime Miles: 49.35
Pegasus 39 White/orange Lifetime Miles: 296.70
React Infinity Flyknit (Maroon) Lifetime Miles: 179.75
Asics Magic Speed 2 (Green) Lifetime Miles: 145.45
Asics Novablast 3 (white) Lifetime Miles: 126.40
Pegasus 37 (Gray) Lifetime Miles: 16.80
Total Distance
1839.20
Pegasus 34 White Miles: 569.25Lunaracer (orange) Miles: 240.95Pegasus 33 (blue) Miles: 150.45Kinvara 4 (red) Miles: 6.20Nimbus 19 White Miles: 8.55Kinvara 8 (blue/orange) Miles: 196.00Pegasus 34 Blue/gray Miles: 501.41Lunaracer 4 Miles: 96.65Hoka Clifton 1 Miles: 48.25Brooks Levitate Miles: 5.50
Total Distance
8.30

AM 8.3 slow miles on the TM while watching the first half of the rose bowl.

Pegasus 34 White Miles: 8.30
Total Distance
5.30

On the TM. Left foot sore

Pegasus 34 White Miles: 5.30
Total Distance
0.00

AM Swam 55 laps

Total Distance
4.20

AM swam 72 laps and then came home and ran 4.2 from home. Will see how the foot responds now.

Pegasus 34 White Miles: 4.20
Total Distance
0.00

AM swim 54 laps

Total Distance
0.00

AM swam 56 laps

Total Distance
0.00

AM swam 30 laps. Been sick for about a week now. Didn’t feel that great swimming today.

Total Distance
2.00

AM Sickness came back after I went swimming this past Wednesday, so I stopped exercising until this morning.  Shoveled snow for almost an hour and then walked and slowly jogged on the TM for 50 min.

Total Distance
3.00

AM 3 easy miles around Disneyland.

Pegasus 34 White Miles: 3.00
Total Distance
3.00

AM Swam 40 laps and then walked/jogged on the TM.  I'll call it 3 miles of running.

Pegasus 34 White Miles: 3.00
Total Distance
4.15

AM 4.15 walk/jog/run on the TM.

Pegasus 34 White Miles: 4.15
Total Distance
4.50

AM 4.5 from home

Pegasus 34 White Miles: 4.50
Total Distance
6.00

AM 6 from home. First 5 with marisa.

Lunaracer (orange) Miles: 6.00
Comments
From SpencerSimpson on Wed, Jan 31, 2018 at 11:07:01 from 50.200.13.114

nice work bro. keep it going. looking forward to the training again with ya. MIH

From Jeff L on Sat, Feb 03, 2018 at 09:30:44 from 71.195.212.62

What's up, Spencer. Good to hear from you.

Total Distance
4.70

AM from my house

Pegasus 33 (blue) Miles: 4.70
Total Distance
7.00

AM 7 from my house after swimming 52 laps

Pegasus 34 White Miles: 7.00
Total Distance
4.80

AM from my house

Pegasus 34 White Miles: 4.80
Total Distance
3.20

PM in the evening on the TM

Pegasus 34 White Miles: 3.20
Total Distance
7.00

AM first five from home with Marisa and then added on a bit.

Pegasus 34 White Miles: 7.00
Total Distance
5.30

AM 5.3 from my house

Lunaracer (orange) Miles: 5.30
Total Distance
6.40

AM Swam 58 laps and then ran 6.4 on the TM at home.

Pegasus 34 White Miles: 6.40
Total Distance
5.50

PM 5.5 on the TM 

Pegasus 34 White Miles: 5.50
Total Distance
5.25

AM 5.25 on the TM

Pegasus 34 White Miles: 5.25
Total Distance
5.80

AM on the TM

Pegasus 34 White Miles: 5.80
Total Distance
6.40

AM on the TM

Pegasus 34 White Miles: 6.40
Total Distance
6.70

AM swam 60 laps and then came home and ran 6.7 on the TM

Pegasus 34 White Miles: 6.70
Total Distance
8.00

AM swam 45 laps and then came home and shoveled a bit and then ran 4 on the TM.

PM 4 easy in the TM

Pegasus 33 (blue) Miles: 4.00Pegasus 34 White Miles: 4.00
Total Distance
3.25

AM short on time but got 3.25 slow ones on the TM

Pegasus 34 White Miles: 3.25
Total Distance
6.40

AM short on time. 3.15 on the TM. Should be able to run some more tonight.

PM 3.25 on the TM

Pegasus 34 White Miles: 6.40
Total Distance
6.25

AM On the TM

Pegasus 34 White Miles: 6.25
Total Distance
9.00

AM on the TM

PM 3.25 easy on the TM

Pegasus 34 White Miles: 9.00
Total Distance
7.30

AM swam 62 laps and then ran on the TM

Pegasus 34 White Miles: 7.30
Total Distance
5.25

PM on the TM

Pegasus 34 White Miles: 5.25
Total Distance
7.25

AM slow ones on the TM

Pegasus 34 White Miles: 7.25
Total Distance
5.40

AM on the TM

Pegasus 34 White Miles: 5.40
Total Distance
6.20

AM 6.2 on the TM

Kinvara 4 (red) Miles: 6.20
Total Distance
6.35

AM on the TM

Pegasus 34 White Miles: 6.35
Total Distance
6.75

AM swam 64 laps and then ran 6.75 on the TM

Pegasus 34 White Miles: 6.75
Total Distance
6.60

AM 6.6 on the TM

Pegasus 34 White Miles: 6.60
Total Distance
7.25

AM slow on the TM

Pegasus 34 White Miles: 7.25
Total Distance
2.60

AM not much time. 2.6 on the TM

Pegasus 33 (blue) Miles: 2.60
Total Distance
6.50

AM easy on the TM

Pegasus 34 White Miles: 6.50
Total Distance
6.40

AM 6.4 outside from home.

Pegasus 34 White Miles: 6.40
Total Distance
7.05

AM swam 50 laps and then came home and ran outside from my house for just over 7 miles.

Pegasus 34 White Miles: 7.05
Total Distance
7.05

AM Had to be to work early, but wanted to get some running in before.  3.45 outside.

PM 3.6 easy on the TM after work.

Pegasus 33 (blue) Miles: 3.60Pegasus 34 White Miles: 3.45
Total Distance
7.25

AM 7.25 from my house

Pegasus 34 White Miles: 7.25
Total Distance
4.20

PM on the TM

Pegasus 34 White Miles: 4.20
Total Distance
7.15

AM on the TM

Pegasus 34 White Miles: 7.15
Total Distance
6.20

AM on the TM

Pegasus 33 (blue) Miles: 6.20
Total Distance
7.50

AM swam 52 laps and then ran 7.5 on the TM

Pegasus 34 White Miles: 7.50
Total Distance
5.25

AM on the TM

Pegasus 34 White Miles: 5.25
Total Distance
2.15

AM swam 52 laps and then came home and ran 2.15 on the TM

Pegasus 34 White Miles: 2.15
Total Distance
7.15

AM 7.15 from my house down into lehi.

Pegasus 34 White Miles: 7.15
Total Distance
0.00

AM swam 54 laps. Left heel/foot is a problem.

Total Distance
4.50

AM on the TM. Overall just very tired right now.

Pegasus 33 (blue) Miles: 4.50
Total Distance
7.00

AM 7 up and down City Creek Canyon with Marisa cause we stayed up in SLC over night.  First time running up there.  I liked it.

Pegasus 34 White Miles: 7.00
Total Distance
4.15

PM on the TM

Pegasus 34 White Miles: 4.15
Total Distance
6.05

AM on the TM

Pegasus 34 White Miles: 6.05
Total Distance
3.05

PM on the TM. Didn’t feel good.

Pegasus 34 White Miles: 3.05
Total Distance
8.15

AM from my house

Pegasus 33 (blue) Miles: 8.15
Total Distance
6.50

AM from home. First 5 with Marisa

Pegasus 34 White Miles: 6.50
Total Distance
9.00

AM Swam 50 laps and then came home and ran 9 from my house.

Pegasus 34 White Miles: 9.00
Total Distance
7.00

AM 7 from home with Marisa

Pegasus 34 White Miles: 7.00
Total Distance
7.05

AM 7.05 from home. First 5 with Marisa

Nimbus 19 White Miles: 7.05
Total Distance
7.45

AM 7.45 from home solo

Pegasus 34 White Miles: 7.45
Total Distance
2.25

AM swam 54 laps and then came home and ran 2.25 on the TM

Pegasus 34 White Miles: 2.25
Total Distance
9.10

AM swam 42 laps and then ran 9.1 from home.

Pegasus 33 (blue) Miles: 9.10
Total Distance
8.15

AM 8.15 from home and over in to thanksgiving point.

Pegasus 34 White Miles: 8.15
Total Distance
5.15

AM from home

Pegasus 34 White Miles: 3.65Nimbus 19 White Miles: 1.50
Total Distance
5.60

AM 5.6 on the TM

Pegasus 34 White Miles: 5.60
Total Distance
6.40

AM 6.4 on the TM

Pegasus 34 White Miles: 6.40
Total Distance
10.25

AM 10.25 at 8:05 pace from home up into Lehi.  Then went and swam 40 laps.

Pegasus 34 White Miles: 10.25
Total Distance
7.00

AM 7 outside in the wind

Pegasus 34 White Miles: 7.00
Total Distance
6.80

AM 6.8 on the TM

Pegasus 34 White Miles: 6.80
Total Distance
7.55

AM 7.55 wandering around home

Lunaracer (orange) Miles: 7.55
Total Distance
6.00

AM 6 on the TM

Pegasus 34 White Miles: 6.00
Total Distance
6.25

AM 6.25 around the neighborhood

Pegasus 33 (blue) Miles: 6.25
Total Distance
10.60

AM 10.6 from home down in to Lehi.  Swam 28 laps afterwards.

Pegasus 34 White Miles: 10.60
Total Distance
6.70

AM 3.5 on the TM. Have to leave early to work.

PM 3.2 easy on the TM after work

Pegasus 34 White Miles: 6.70
Total Distance
7.40

AM 7.4 from home up over to Thanksgiving Point and back

Lunaracer (orange) Miles: 7.40
Total Distance
6.00

PM 6 on the JRP with Marisa

Pegasus 34 White Miles: 6.00
Total Distance
7.35

AM 7.35 from home

Pegasus 34 White Miles: 7.35
Total Distance
6.25

AM 6.25 really slow miles from home

Pegasus 33 (blue) Miles: 6.25
Total Distance
12.10

AM ran 12.1 from home up into Lehi and back. Swam 32 laps after.

Pegasus 34 White Miles: 12.10
Total Distance
7.75

AM 7.75 on the TM. Slow.

Kinvara 8 (blue/orange) Miles: 7.75
Total Distance
6.40

AM 6.4 around the neighborhood

Pegasus 34 White Miles: 6.40
Total Distance
7.45

AM 7.45 up in to Thanksgiving Point and the looped around to the JRP 

Pegasus 34 Blue/gray Miles: 7.45
Total Distance
7.55

AM 7.55 from home. First 4 with Marisa

Kinvara 8 (blue/orange) Miles: 7.55
Total Distance
13.10

AM swam 48 laps. Ran 13.1 down on the farm/orchards in just over 1:56:00. Ran it all with marisa.

Pegasus 34 White Miles: 13.10
Total Distance
8.10

AM 4.5 around home early cause I have to be to work early today.

PM 3.6 easy on the TM

Kinvara 8 (blue/orange) Miles: 3.60Pegasus 34 Blue/gray Miles: 4.50
Total Distance
8.15

AM 8.15 up into thanksgiving point and then back via the JRP.

Pegasus 34 Blue/gray Miles: 8.15
Total Distance
6.90

AM 6.9 from home. First 6+ with Marisa

Kinvara 8 (blue/orange) Miles: 6.90
Total Distance
7.15

AM 7.15 from home to the movie theaters and back

Pegasus 34 Blue/gray Miles: 7.15
Total Distance
5.70

AM 5.7 on the TM

Pegasus 34 Blue/gray Miles: 5.70
Total Distance
13.10

AM Ran 13.1 from home down into Lehi and back home.  Averaged 7:55.  Felt pretty good today.  It was probably low to mid 40s with just a slight wind, but the rain held off.  Enjoyable run.

Swam 22 laps.

Lunaracer (orange) Miles: 13.10
Total Distance
13.35

AM 9.5 from home up into thanksgiving point and home 

via the JRP

PM 3.85 on the TM

Pegasus 34 Blue/gray Miles: 13.35
Total Distance
8.50

AM spent most of yesterday traveling to Amelia Island, FL for a work conference. Marisa and I ran this morning from the hotel beginning about 8:00. Ran on a sweet trail that seemed to go forever. It’s probably not even that humid yet but it’s a killer when running.

Pegasus 33 (blue) Miles: 8.50
Total Distance
6.20

AM Woke up at 5:00 and went and ran in the gym on the TM until it got light enough to run outside.  Went and ran on the hard portion of the sand on the beach for two miles.

Pegasus 33 (blue) Miles: 6.20
Total Distance
6.60

AM 6.6 jog/walk/run on the hard part of the sand on the beach mostly.  Not a lot of energy this morning.

Pegasus 33 (blue) Miles: 6.60
Total Distance
12.20

AM started about 6:30 from the hotel. Averaged about 8:30 pace and died around mile 10.5. The humidity really does a number on me.

Pegasus 33 (blue) Miles: 12.20
Total Distance
3.00

AM walked/ran 4.5 around the TPC sawgrass Marriott and golf course. Beautiful place.

Pegasus 33 (blue) Miles: 3.00
Total Distance
6.50

PM 7.5 slow ones on the TM after traveling home and getting settled.

Pegasus 34 Blue/gray Miles: 6.50
Total Distance
7.60

AM 7.6 from home

Kinvara 8 (blue/orange) Miles: 7.60
Total Distance
10.40

AM 7.2 from home with Marisa to the JRP and south.

PM 3.2 easy on the TM

Kinvara 8 (blue/orange) Miles: 3.20Pegasus 34 Blue/gray Miles: 7.20
Total Distance
7.05

AM 7.05 from home and north on the JRP

Pegasus 34 Blue/gray Miles: 7.05
Total Distance
6.15

AM 6.15 from home. This was slow with some walking. My body is tired.

Kinvara 8 (blue/orange) Miles: 6.15
Total Distance
14.20

AM from home to the JRP and north. Then connected to the Murdock trail and headed towards highland. Then meandered back home through Lehi. Average pace was 7:50. Good run for me.

Pegasus 34 Blue/gray Miles: 14.20
Total Distance
6.00

Hiked about 9-10 miles at Arches National Park.  I'll call it 6 running miles.  Fun day.

Total Distance
7.00

AM a few miles from home 

PM 3.25 easy on the TM

Kinvara 8 (blue/orange) Miles: 3.25Pegasus 34 Blue/gray Miles: 3.75
Total Distance
9.15

AM 9.15 from home north on the JRP and into Thanksgiving point and then back home.

Lunaracer (orange) Miles: 9.15
Total Distance
8.10

AM 8.1 from home

Pegasus 34 Blue/gray Miles: 8.10
Total Distance
6.25

AM on the TM

Kinvara 8 (blue/orange) Miles: 6.25
Total Distance
15.20

AM drove to the Murdock and ran about 7.6 towards Provo and then back. Averaged 7:44.

Lunaracer (orange) Miles: 15.20
Total Distance
7.40

AM quick run because I had to be to work early. From my house.

PM 4.15 easy on the TM

Pegasus 34 Blue/gray Miles: 7.40
Total Distance
8.25

AM 8.25 from home going north

Kinvara 8 (blue/orange) Miles: 8.25
Total Distance
9.15

AM 9.15 from home north on the JRP and then up in to thanksgiving point and then home.

Lunaracer (orange) Miles: 9.15
Total Distance
9.35

AM 9.35 north on the JRP

Pegasus 34 Blue/gray Miles: 9.35
Total Distance
5.80

AM 5.8 really slow miles from home.

Kinvara 8 (blue/orange) Miles: 5.80
Total Distance
16.25

AM drove down to the Orem soccer fields and ran about 7.5 up and then back down Provo canyon. Averaged 7:47 for that and then jogged slowly for a mile around the soccer fields.

Lunaracer (orange) Miles: 16.25
Total Distance
8.60

AM 5.6 from the cabin going up the Sundance road about a mile past aspen grove and then back.

Hiked pretty much all day. I’ll call it 3 more miles.

Pegasus 33 (blue) Miles: 5.60
Total Distance
7.10

AM 7.1 ran down Sundance canyon and then Marisa picked me up and we drove to Vivian where we ran down to the falls and back with some of her family. 

Pegasus 33 (blue) Miles: 7.10
Total Distance
6.50

AM 4.15 from the cabin up to aspen grove and back.

PM 2.5 on the TM

Pegasus 33 (blue) Miles: 4.15Pegasus 34 Blue/gray Miles: 2.35
Total Distance
8.20

AM 8.2 from home

Pegasus 34 Blue/gray Miles: 8.20
Total Distance
14.60

AM 14.6 from home. Been struggling ever since I ran the downhill on Tuesday morning in Sundance.

Kinvara 8 (blue/orange) Miles: 14.60
Total Distance
6.35

AM 6.35 from home. We moved on Saturday and it destroyed my body. I’ve been so tired ever since then.

Pegasus 34 Blue/gray Miles: 6.35
Total Distance
7.35

AM 7.35 from home

Pegasus 34 Blue/gray Miles: 7.35
Total Distance
5.40

AM from home up in to Herriman

Pegasus 34 Blue/gray Miles: 5.40
Race: American Fork Half Marathon (13.1 Miles) 01:26:17, Place overall: 55
Total Distance
14.70

AM I wasn't really planning to run this race until a few weeks ago, and then my wife signed me up cause she was running it and a lot of her family was either running the half or one of the other races.  I wasn't super excited about it, mainly cause I fear the pain in my legs that comes along with the downhill course in the days after.  

Overall, the race went really well for me.  I don't race a lot anymore, but racing makes me push myself more than I normally would, plus this was a good guage to see where I was at as I train for the St. George Marathon.  I went out pretty conservatively and basically followed two guys all the way down the canyon until about mile 8.  As the course flattened, one of the guys dropped off, but me and the other (John) worked together for the rest of the race and we probably both bettered our time as a result.  The flat/roller portion of the race wasn't as bad as I thought it would be.  I really enjoyed the downhill in the canyon.  Overall, this was a good experience.  I still have time to get in really good shape for the marathon, but just need to be consistent and start to get in some good workouts that get my body use to the faster paces.  Splits were:

6:51, 6:38, 6:31, 6:23, 6:23, 6:15, 6:27, 6:34, 6:58, 6:50, 6:53, 7:01, 6:38, ?

Lunaracer (orange) Miles: 14.70
Comments
From jtshad on Mon, Jun 25, 2018 at 10:29:53 from 141.221.191.225

Great race!

From Jeff L on Mon, Jun 25, 2018 at 12:52:54 from 199.190.170.29

Thanks, Jeff.

Total Distance
2.00

AM some walking/jogging to try and get my legs moving. I’ll call it 2 miles. I’m sore.

Pegasus 34 Blue/gray Miles: 2.00
Total Distance
2.50

AM walked/jogged 3.4. I’ll call it 2.5 of running. Still pretty sore.

Pegasus 34 Blue/gray Miles: 2.50
Total Distance
5.00

PM 5 slow miles on the TM

Kinvara 8 (blue/orange) Miles: 5.00
Total Distance
6.70

AM 6.7 up in to Herriman and back.  Lots of people out running, walking, and biking.

Pegasus 34 Blue/gray Miles: 6.70
Total Distance
7.00

AM 7 going east from home.

Pegasus 34 Blue/gray Miles: 7.00
Total Distance
17.70

AM 14.2 from home and ultimately up Rose Canyon to the Rose Canyon/Yellowfork trail head.  I was slow today.  My legs don't have much in them right now, probably from the race last week.

PM hiked and ran up yellowfork canyon with Marisa. Went about 4.7 but I’ll just call it 3.5 since we hiked a bit of it.

Pegasus 34 Blue/gray Miles: 14.20
Total Distance
7.45

AM 7.45 from home and south on mtn. View and back.

Pegasus 34 Blue/gray Miles: 7.45
Total Distance
10.70

AM from home and went northeast down by Riverton high school.

Pegasus 34 Blue/gray Miles: 10.70
Total Distance
5.55

AM from home up in to Herriman. Body is very tired.

Kinvara 8 (blue/orange) Miles: 5.55
Total Distance
14.35

AM 14.35 in 1:52:39 (7:51). Started by the grocery store up by alpine and ran down to highland glen park and then up A.F. Canyon until I hit 7.2 and then turned around. Still not feeling that great.

Pegasus 34 Blue/gray Miles: 14.35
Total Distance
10.35

AM 7.25 from home. The hills combined with tired legs made for a slow run.

PM 3.1 easy on the TM

Kinvara 8 (blue/orange) Miles: 10.35
Total Distance
7.25

AM 7.25 going east from home.

Pegasus 34 Blue/gray Miles: 7.25
Total Distance
10.30

Lunaracer (orange) Miles: 7.50Kinvara 8 (blue/orange) Miles: 2.80
Total Distance
7.35

AM 7.35 going west into herriman

Pegasus 34 Blue/gray Miles: 7.35
Total Distance
5.45

AM 5.45 on the dirt trail east of the house. Slow.

Pegasus 34 Blue/gray Miles: 5.45
Total Distance
16.10

AM drove down and ran up/down Provo canyon. This is by far the best my legs have felt since the A.F. Half.  Started at about 5:50 and did 8 up and back down. Averaged 7:40 for the entire run.

Lunaracer (orange) Miles: 16.10
Total Distance
6.80

AM 4.4 early cause I have to be to work early. Slow, going south and back.

PM 2.4 on the TM

Pegasus 34 Blue/gray Miles: 6.80
Total Distance
11.55

AM 7.55 from home up into Herriman.

PM 4 easy on the TM

Pegasus 33 (blue) Miles: 11.55
Total Distance
7.55

AM 7.05 on the dirt trail east of the house

PM .5 on the TM just because.....after mowing the lawn.

Pegasus 34 Blue/gray Miles: 7.05
Total Distance
2.00

AM walked for about 1:05:00 and threw in some jogging, so I’ll call it 2 miles. My legs are dead right now and have been for a while with the exception of a few runs here and there.

Pegasus 34 Blue/gray Miles: 2.00
Total Distance
8.30

AM 8.3 at about 8:05 pace. Drove down to Olympic Park and ran south and back. I wanted something flat and had a little extra time this morning.

Kinvara 8 (blue/orange) Miles: 8.30
Total Distance
17.05

AM 17.05 at 7:41 pace. Up Provo canyon 8.5 and back down.

Lunaracer (orange) Miles: 17.05
Total Distance
8.20

AM on the JRP heading south and back.

Pegasus 34 Blue/gray Miles: 8.20
Total Distance
4.15

AM on the canal trail

Pegasus 34 Blue/gray Miles: 4.15
Total Distance
5.75

AM slow up into Herriman on Rosecrest. Took the last two days off cause my left foot was not doing good.

Pegasus 34 Blue/gray Miles: 5.75
Total Distance
17.50

AM started about 5:35 on the Murdock trail by sky ridge high school and went south/east for 8.75 and back. Struggled after about 11-12 miles.

Lunaracer (orange) Miles: 17.50
Total Distance
8.25

AM 4.35 from home just around the neighborhood. Have to be to work early so will do some more tonight.

PM 3.9 slow on the TM

Kinvara 8 (blue/orange) Miles: 3.90Pegasus 34 Blue/gray Miles: 4.35
Total Distance
8.05

AM down to 3600 south and north about 4 miles and then back.

Pegasus 34 Blue/gray Miles: 8.05
Total Distance
7.15

AM ran on the dirt trail east of the house.

Pegasus 34 Blue/gray Miles: 7.15
Total Distance
16.05

AM 16.05 going south on the JRP from Olympic Park. Best I’ve felt in a while. Averaged 7:47. Flat terrain.

Lunaracer (orange) Miles: 16.05
Total Distance
7.00

AM 7 up in bear lake

Pegasus 34 White Miles: 7.00
Total Distance
8.00

AM 8 up in bear lake

Pegasus 34 White Miles: 8.00
Total Distance
8.30

AM 8.3 up into Herriman and back.

Kinvara 8 (blue/orange) Miles: 8.30
Total Distance
8.55

AM 8.55 on the TM

Pegasus 34 Blue/gray Miles: 8.55
Total Distance
11.85

AM warmed up for 3 and then did 6 x .5 repeats with .25 jogs inbetween. Did all these on Mtn. View so it was a lot of up and down.

PM 3.3 easy in The TM

Lunaracer (orange) Miles: 8.55Kinvara 8 (blue/orange) Miles: 3.30
Total Distance
7.70

AM 7.7 going east by 134000 south

Pegasus 34 Blue/gray Miles: 7.70
Total Distance
5.05

AM running/jog/walk. Tired.

Pegasus 33 (blue) Miles: 5.05
Total Distance
18.15

AM 18.15 from Orem soccer fields up the canyon for just over 9 and back.  Ended up running with Ty and one other guy from about mile 2 to 5-6.  That kept the pace pretty quick, which is what I wanted.  Basically ran around 6:50s coming down the canyon until I hit the drinking fountain at about 16 and then cooled down.  Averaged 7:24.  Good run for me.

Lunaracer (orange) Miles: 18.15
Total Distance
8.60

AM 4.1 before going to work early.

PM 4.6 slow on the TM

Kinvara 8 (blue/orange) Miles: 4.50Pegasus 34 Blue/gray Miles: 4.10
Total Distance
9.15

AM 9.15 up into Herriman and back.

Pegasus 33 (blue) Miles: 9.15
Total Distance
10.35

AM 7.15 in the neighborhoods east of our house.

PM 3.2 easy on the TM

Pegasus 33 (blue) Miles: 3.20Pegasus 34 Blue/gray Miles: 7.15
Total Distance
8.85

AM 8.85 up into Herriman and back

Pegasus 34 Blue/gray Miles: 8.85
Total Distance
19.10

AM 19.10 in 2:23:10 (7:30 Avg) from the Orem soccer fields up the canyon and back.  Good run, but feel like it beat me up pretty good.

Lunaracer (orange) Miles: 19.10
Total Distance
7.20

AM 7.2 slow miles up into Herriman and back. I’m a bit stiff and sore from Saturday’s run.

Pegasus 33 (blue) Miles: 7.20
Total Distance
8.40

AM 8.4 up into Herriman and back.

Pegasus 34 Blue/gray Miles: 8.40
Total Distance
12.15

AM woke up a bit earlier and went down to the JRP. Ran south just over 6 miles and back from Olympic Park. Averaged just under 8 min/mile.

Pegasus 34 Blue/gray Miles: 12.15
Total Distance
5.60

AM 5.6 slow on the TM

Pegasus 33 (blue) Miles: 5.60
Total Distance
6.70

AM 6.7 up into Herriman and back,

Kinvara 8 (blue/orange) Miles: 6.70
Total Distance
20.00

AM 20 in 2:35:57 (7:48) up and down Provo canyon from the Orem soccer fields. Started at about 5:40 and generally just tried to keep it easy the whole way.

Pegasus 34 White Miles: 20.00
Total Distance
9.95

AM 4.35 early cause I had to be to work early.

PM 5.6 in the evening with Marisa from home after work.

Pegasus 34 Blue/gray Miles: 9.95
Total Distance
8.10

AM 8.1 from home

Kinvara 8 (blue/orange) Miles: 8.10
Total Distance
12.20

AM 12.2 at about 8 min pace.  Woke up a bit earlier and drove down and ran on the JRP going south from Olympic Park.

Pegasus 34 Blue/gray Miles: 12.20
Total Distance
5.70

AM slow on the TM cause it was windy outside

Pegasus 34 White Miles: 5.70
Total Distance
6.65

AM 6.65 up into Herriman and back.

Kinvara 8 (blue/orange) Miles: 6.65
Total Distance
19.10

AM Started at Orem soccer fields and went up the canyon just over 9.5 and back.  2:25:22 (7:37 avg).

Pegasus 34 Blue/gray Miles: 19.10
Total Distance
11.00

AM 11 on the JRP from Olympic Park. Started about 6:50 and went south to the model airplane park. Good run for me today. Averaged about 7:45 per mile.

Pegasus 34 White Miles: 11.00
Total Distance
6.60

AM 6.6 up into Herriman and back. Slow one today.

Pegasus 34 Blue/gray Miles: 6.60
Total Distance
11.30

AM 7.9 up into Herriman and back

PM 3.4 on the TM

Kinvara 8 (blue/orange) Miles: 3.40Lunaracer 4 Miles: 7.90
Total Distance
6.20

AM 6.2 from home going south for 30 min and basically back.

Pegasus 34 Blue/gray Miles: 6.20
Total Distance
6.05

AM 6.05 up on Rosecrest and back.

Pegasus 34 White Miles: 6.05
Total Distance
21.35

AM 21.35 on the Murdock Canal Trail.  Started about 5:20 and went east/south for just over 10.5 and then back.  Felt really good today.  Basically eased into things and did 7:30s heading out and then hovered around 7:10-7:15s on the way back.  Good run.

Lunaracer 4 Miles: 21.35
Total Distance
9.00

AM 4.4 on the TM before leaving for work early.

PM 4.6 on the TM after work.

Pegasus 34 White Miles: 4.40Kinvara 8 (blue/orange) Miles: 4.60
Total Distance
8.20

AM 8.2 up Rosecrest and to butterfield park and back.

Pegasus 34 Blue/gray Miles: 8.20
Total Distance
12.65

AM 8.65 on the TM cause it was windy outside.

PM 4 easy on the TM after work

Pegasus 34 White Miles: 8.65Kinvara 8 (blue/orange) Miles: 4.00
Total Distance
7.55

AM 7.55 slow up on Rosecrest and back.

Pegasus 34 Blue/gray Miles: 7.55
Total Distance
5.25

AM 5.25 slow in park city with marisa

Pegasus 34 White Miles: 5.25
Total Distance
20.35

AM Started at 5:40 at the Orem soccer fields and went about 10.25 up the canyon and back.  Basically did a tempo from the top down to where I hit mile 18 where I stopped my watch at 2:11:17 (7:17 avg pace).  Then I cooled down back to the car.  Good run for me.  Felt pretty good except for the bad air due to the fires.

Lunaracer 4 Miles: 20.35
Total Distance
8.00

AM 8 from home up on Rosecrest and back.

Pegasus 34 Blue/gray Miles: 8.00
Total Distance
8.50

AM 8.5 up on Rosecrest and back. Didn’t feel great.

Kinvara 8 (blue/orange) Miles: 8.50
Total Distance
14.60

AM 12.3 at about 8:15 pace. Went up on Rosecrest and then by butterfield Park and down to 13400 south. Then back up Rosecrest and down by the real academy and back home. On the verge of being sick.

PM 2.3 easy on the TM

Pegasus 34 White Miles: 12.30Kinvara 8 (blue/orange) Miles: 2.30
Total Distance
5.80

AM 5.8 slow miles heading south on mtn. View

Pegasus 34 Blue/gray Miles: 5.80
Total Distance
6.85

AM 6.85 on Rosecrest and back

Pegasus 34 Blue/gray Miles: 6.85
Total Distance
17.15

AM Started at the Orem soccer fields at about 5:45 and ran about 8.5 up the canyon and back in 2:05:19 (7:18 avg).  Really windy on the way up and cold.  

Lunaracer (orange) Miles: 17.15
Total Distance
3.45

PM 3.45 easy on the TM after getting home from work.  Didn't feel like running, but felt okay when I actually did it.

Kinvara 8 (blue/orange) Miles: 3.45
Total Distance
7.20

AM 7.2 up Rosecrest and back.

Pegasus 34 White Miles: 7.20
Total Distance
8.55

AM 8.55 up on to Rosecrest and back. Struggling this week. Haven’t been feeling good.

Pegasus 34 Blue/gray Miles: 8.55
Total Distance
6.50

AM 6.5 up Rosecrest and back. Not feeling that great.

Pegasus 34 White Miles: 6.50
Total Distance
13.10

AM 13.10 on the Murdock trail starting at smiths marketplace. 2 mile tempo at 6:37 and 6:28

Lunaracer 4 Miles: 13.10
Total Distance
7.70

AM 7.7 on the TM

Pegasus 34 White Miles: 7.70
Total Distance
4.15

AM 4.15 easy around the neighborhood.

Pegasus 34 Blue/gray Miles: 4.15
Total Distance
3.50

AM easy miles from home around the neighborhood.

Lunaracer 4 Miles: 3.50
Total Distance
2.25

AM 2.25 easy with strides on the virgin river trail in st. George. Ready to go for tomorrow.

Lunaracer 4 Miles: 2.25
Race: St. George Marathon (26.2 Miles) 02:59:34, Place overall: 139, Place in age division: 26
Total Distance
26.20

Well, this race didn't go quite as I had planned, but oh well.  

5k  21:07

10K 41:02

Half 1:29.20

30k  2:05:26

Finish 2:59:34

My goal was to hit 2:55:00, and I thought I could do it pretty easily when I started comparing my training from last year to this year.  I was going to try and hit the half way mark at 1:29:30 and then negative split the course by a couple of  minutes.  This is my 6th St. George Marathon and I this is the only year (if I remember correctly) that I haven't run a negative split.  

It pretty much sprinkled on us the whole time we waited at the start line and up through around mile 11-13.  It wasn't too bad though and could have been much worse.  I don't think we saw the sun all day though.  I started off pretty easy and even though I didn't feel great, I still felt okay.  I was right on track with where I had planned to be up through the halfway point.  In fact, I was a little ahead of where I needed to be and took it a bit easier than normal after Veyo up to the halfway point.  Right around mile 14-15 I could feel my legs not doing real well.  They kind of just got worse and worse as time went one.  I was struggling more than I should have been as we made our way under the bridge and up the hill on mile 19.  After that, I really struggled.  Hit the bathroom at around 22.5 and ultimately got to a point where I just wanted to be done.  My legs were just really tight and got to the mode where they just couldn't keep up much of a pace.  I was so glad to be done.  

Overall, my takeaways are the following:  I do much better with my training when I run with people (I should have made more of an effort to run with Reed, Chad, etc.).  A lot of my training miles have been slower this year.  I need to run more miles at my race pace.  I needed more downhill training and pounding on my legs.  I need to get healthy.  My heels have been a big problem for the entire year.  I'll learn from this one and get better.  Time to try and get healthy now though.

7:00, 6:49, 6:29, 6:27, 6:37, 6:20, 6:18, 7:21, 7:10, 7:02, 7:24, 6:54, 6:41, 6:42, 6:26, 6:24, 6:39, 6:36, 7:05, 6:49, 6:39, 7:00, 7:48, 7:02, 7:03, 7:09, 1:43  

Lunaracer 4 Miles: 26.20
Total Distance
3.50

AM I’ve basically taken the last three weeks off of running to try and recover from the marathon and hopefully get my heels feeling better. I’ve done a lot of walking and last week started doing some light jogging. Started with some walking today and then gradually increased the pace. I’ll call it 3.5. All on the TM. Heels are still sore, particularly the left one.

Pegasus 34 White Miles: 3.50
Comments
From jtshad on Tue, Oct 30, 2018 at 07:32:46 from 141.221.191.225

Sorry about your heel issues. Hope the time off helps.

Total Distance
3.30

AM 3.3 easy on the TM

Pegasus 34 Blue/gray Miles: 3.30
Total Distance
4.25

AM 4.25 on the TM easy

Pegasus 34 Blue/gray Miles: 4.25
Total Distance
3.75

AM outside. Watch didn’t work for the whole run but I’ll call it 3.75

Pegasus 34 Blue/gray Miles: 3.75
Total Distance
5.25

AM 5.25 on the TM

Kinvara 8 (blue/orange) Miles: 5.25
Total Distance
2.00

AM sworkit for 25 min and then ran 2 miles

Lunaracer 4 Miles: 2.00
Total Distance
2.25

AM sworkit workout for 25 min then 2.25 on the TM

Pegasus 34 Blue/gray Miles: 2.25
Total Distance
2.10

AM 15 min sworkit workout and then 2.1 on the TM

Pegasus 34 White Miles: 2.10
Total Distance
4.00

AM 4 easy on the TM

Pegasus 34 Blue/gray Miles: 4.00
Total Distance
3.50

AM 25 min sworkit workout and then 3.5 on the TM

Pegasus 34 Blue/gray Miles: 3.50
Total Distance
5.75

AM 5.75 on the TM. Right was a big enough problem that I had to stop. 

Pegasus 34 Blue/gray Miles: 5.75
Total Distance
1.25

AM walked 10 min and then started running slowly. Made it about 1.25 and then I could tell my right calf was going to cause me problems.

Pegasus 34 Blue/gray Miles: 1.25
Total Distance
0.00

PM seam 66 laps in 32:09.

Total Distance
0.00

PM 60 laps swimming in 28:32

Total Distance
0.00

AM Swam 93 laps in 51:46.  Then went to spin class.

Total Distance
0.00

AM swam 88 laps in 41:38

Total Distance
0.00

AM spin class

Total Distance
4.00

AM I’ll call it 4. On the TM. However, about 43 minutes in I could feel my calf and I stopped running and walked. 

Pegasus 34 Blue/gray Miles: 3.00
Total Distance
0.00

Swam 2800 yards

Total Distance
0.00

AM swam 114 laps and then did spin class

Total Distance
3.25

AM wanted to try out my calf again. On the TM. Basically went for 55 minutes and alternated between walking and jogging in equal amounts of time. Calf didn’t give me problems but felt like it was on the edge.

Pegasus 34 Blue/gray Miles: 3.25
Total Distance
0.00

AM Spin class then swam 88 laps or 2200 yards.

Total Distance
0.00

PM swam 86 laps

Total Distance
3.25

AM 3.25 slow jog and walked about another mile. No issues with the calf.

Pegasus 34 Blue/gray Miles: 3.26
Total Distance
2.75

AM 2.75 easy on the TM. I wanted something before sitting on a plane all day.

Pegasus 34 White Miles: 2.75
Total Distance
3.75

AM on the TM at the hotel in Lihue 

Pegasus 34 Blue/gray Miles: 3.75
Total Distance
3.50

AM on the TM

Pegasus 34 Blue/gray Miles: 3.50
Total Distance
4.00

AM a couple outside and a couple on the TM

Pegasus 34 Blue/gray Miles: 4.00
Total Distance
3.50

AM 3.5 outside going to see the sunrise and watching a cruise ship come in.

Pegasus 34 Blue/gray Miles: 3.50
Total Distance
6.00

AM 6 outside on our last day in Hawaii with Marisa.

Pegasus 34 Blue/gray Miles: 6.00
Total Distance
6.00

6 on the TM around noon after getting home from the airport.

Pegasus 34 White Miles: 6.00
Total Distance
4.90

AM 4.9 easy on the TM

Kinvara 8 (blue/orange) Miles: 4.90
Total Distance
5.10

AM on the TM. Easy.

Pegasus 34 Blue/gray Miles: 5.10
Total Distance
5.20

AM easy on the TM.

Pegasus 34 White Miles: 5.20
Total Distance
5.50

AM easy on the TM

Pegasus 34 White Miles: 5.50
Total Distance
7.15

AM swam 90 laps and then came home and ran on the TM

Pegasus 34 White Miles: 2.25Hoka Clifton 1 Miles: 4.90
Total Distance
5.75

AM on the TM

Hoka Clifton 1 Miles: 5.75
Total Distance
5.80

AM on the TM

Pegasus 34 White Miles: 5.80
Total Distance
6.35

PM Had to be to work early, so ran when I got home from work.  On the TM.

Hoka Clifton 1 Miles: 6.35
Total Distance
5.25

AM on the TM

Kinvara 8 (blue/orange) Miles: 5.25
Total Distance
5.55

AM on the TM

Pegasus 34 White Miles: 5.55
Total Distance
7.25

AM 7.25 on the TM and then went and swam 88 laps

Hoka Clifton 1 Miles: 7.25
Total Distance
7.40

AM on the TM

Hoka Clifton 1 Miles: 7.40
Total Distance
4.20

Late morning: on the TM

Pegasus 34 White Miles: 4.20
Total Distance
7.60

AM on the TM

Hoka Clifton 1 Miles: 7.60
Total Distance
5.50

AM on the TM

Brooks Levitate Miles: 5.50
Total Distance
6.25

AM on the TM

Pegasus 34 White Miles: 6.25
Total Distance
9.00

AM 90 Minutes and 9 miles.  I start off slow and throw a couple of walk breaks in during the run.  Lifted for a bit afterwards.

Hoka Clifton 1 Miles: 9.00
Total Distance
6.25

AM lifted my chest for a bit and then ran on the TM

Pegasus 34 White Miles: 6.25
Total Distance
1839.20
Pegasus 34 White Miles: 569.25Lunaracer (orange) Miles: 240.95Pegasus 33 (blue) Miles: 150.45Kinvara 4 (red) Miles: 6.20Nimbus 19 White Miles: 8.55Kinvara 8 (blue/orange) Miles: 196.00Pegasus 34 Blue/gray Miles: 501.41Lunaracer 4 Miles: 96.65Hoka Clifton 1 Miles: 48.25Brooks Levitate Miles: 5.50
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