Progression Daily

Zion Half Marathon

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Member Since:

Sep 15, 2011

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

5k: 17:20

10k: 35:34

Half Marathon: 1:18 (Snow Canyon 08)

Marathon: 3:06 (Beaver 20)

Short-Term Running Goals:

Qualify for Boston Marathon (Run a 2:55 marathon)

Help PV athletes develop a love for running. 

Be the 1st male athlete to run all 4 years at Dixie State University. Done! 

Long-Term Running Goals:

Be a life-long runner

Favorite Blogs:

Click to donate
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Miles:This week: 0.00 Month: 154.45 Year: 1327.50
Hoka Rincon Lifetime Miles: 616.16
Hoka Clifton Lifetime Miles: 531.68
Saucony Ride Lifetime Miles: 800.44
Hoka Cavu Lifetime Miles: 86.29
Hoka Napali Blue Lifetime Miles: 335.18
Hoka Napali Red Lifetime Miles: 468.76
Hoka Instinct 2 Lifetime Miles: 281.03
ASICS Noosa Fast Lifetime Miles: 102.05
Nike Pegasus 32 Lifetime Miles: 354.64
Launch 4 Lifetime Miles: 418.71
Hoka Clifton 5 Lifetime Miles: 304.12
Hoka Speedgoat 3 Lifetime Miles: 482.59
Hoka Clifton Blue Lifetime Miles: 400.15
Hoka Carbon X Lifetime Miles: 283.00
Hoka Carbon Rocket Lifetime Miles: 62.38
Brooks Launch 7 Lifetime Miles: 356.14
Kinvara 6 Lifetime Miles: 319.59
Hoka Bondi 6 Lifetime Miles: 347.01
Hoka Challenger 5 Lifetime Miles: 296.85
Kinvara 11 Lifetime Miles: 439.23
Hoka Rincon 3 Lifetime Miles: 277.09
ASICS Novablast Lifetime Miles: 189.58
Saucony Ride 13 Lifetime Miles: 420.93
Trail Runs 2022 Lifetime Miles: 26.00
Hoka Bondi 7 Lifetime Miles: 89.44
Total Distance
1793.61
Weight: 173.28
Total Distance
2.06

First run of the new year and I was sick. Thats why I haven't ran the other days.

Weight: 177.00
Total Distance
1.10

Ran in the mountains of Mount Dutton.

Weight: 177.00
Total Distance
7.40

Ran a lot of uphill in the snow on Cedar Mountain. For the last 2.5 miles I ran like an AT.

Weight: 176.00
Total Distance
8.50

Ran out on a trail by Leeds.

Weight: 177.00
Total Distance
8.64

Ran all around and 4 different times.

Weight: 177.00
Total Distance
3.50

Ran with D Rock and threw a football around.

Weight: 177.00
Total Distance
4.00

Ran just an easy paced 4.

Weight: 177.00
Total Distance
7.40

Ran up to the old airport hill with Shark, Stucky, Skyler, Olivia, Liz, and Bri.

Weight: 177.00
Total Distance
7.50

Ran out on a trail by Leeds

Weight: 177.00
Total Distance
5.07

Ran up Foremaster.

Weight: 177.00
Total Distance
5.25

Ran easy because of a lingering calf issue.

Weight: 177.00
Total Distance
7.50

Ran riverside trail with Bri and Olivia.

Weight: 177.00
Total Distance
8.26

Ran out on what I like to call the Corral Canyon Mesa down to hell hole and the new boardwalk.

Weight: 177.00
Total Distance
2.05

Just needed to get out and run a little. 2nd mile was a 6:29 mile.

Weight: 177.00
Total Distance
5.00

Wasn't feeling too well.

Weight: 178.00
Total Distance
5.60

10 400s on the trail.

1. 1:18

2. 1:21  

3. 1:20

4. 1:23  

5. 1:20

6. 1:20  

7. 1:27

8. 1:25  

9. 1:28

10. 1:28    

2.5 miles in 13 minutes 10 seconds. Obviously I wasn't consistent.

Weight: 178.00
Total Distance
4.00

Just ran.

Weight: 177.00
Total Distance
5.90

Middleton.

Weight: 176.00
Total Distance
6.40

Ran home from school.

Weight: 177.00
Total Distance
9.50

Ran a trail from Winchester Hills to Diamond Valley.

Weight: 177.00
Total Distance
3.70

Ran home from work.

Weight: 177.00
Total Distance
7.50

Ran with the team for 5.5 then ran home from the track.

Weight: 177.00
Total Distance
5.40

Ran out in the desert to the Turkey Farm road.

Weight: 177.00
Total Distance
7.75

1.5 warm up

400: 1:22

800: 2:49

1200: 4:38

1600: 6:10

1200: 4:40

800: 2:53

400: 1:19

2 mile cool down.

Weight: 177.00
Total Distance
5.92

Ran a little with the PV crew. Did 2 uphill 400s. 

Weight: 177.00
Total Distance
6.55

Just ran around out on diagonal and what not. 

Weight: 176.00
Total Distance
7.06

Ran on the Riverside trail.

Weight: 177.00
Total Distance
7.20

1. 7:13

2. 7:32

3. 7:34

4. 7:29

5. 7:38

6. 7:17

7. 7:07 (ran the last mile on grass, felt good to run my fastest mile last in slow grass)

Weight: 177.00
Total Distance
3.50

ran to play frisbee

Weight: 177.00
Total Distance
9.89

Ran the road out in Browse. I ran the last about  2.75 in 17:58. I bet it was closer to 3. I had a lot of downhill. 

 

Weight: 177.00
Total Distance
1.50

Ran a little on my way out to Toquerville falls. I didn't run more because I was entertaining a friend and I was sore from saturday. On to tomorrow.

Weight: 177.00
Total Distance
5.00

Ran an even 5 with Stucki.

Weight: 178.00
Total Distance
5.66

Ran an easy 5 then 10 striders.

Weight: 177.00
Total Distance
4.00

4 200s, 4 400s, 4 200s

1. 35

2. 36

3. 36

4. 36

5. 1:24

6. 1:21

7. 1:24

8. 1:16

9. 36

10. 36

11. 35

12. 33

Weight: 177.00
Total Distance
1.50

Ran a mile and some at the Vegas Questival! 

Weight: 177.00
Total Distance
6.70

400: 1:15

600: 2:12

800: 3:05

1000: 4:01

1000: 3:41

800: 2:59

600: 2:12

400: 1:12

 

Weight: 177.00
Total Distance
6.00

Ran 6 with Stucki and Jon.

Weight: 176.00
Total Distance
4.50

7 800s

1. 2:58

2. 2:58

3. 2:54

4. 2:49

5. 2:54

6. 2:53

7. 2:48

Felt strong, I was surprised.

Weight: 177.00
Total Distance
4.10

Calf was hurting so I did some grass running.

Weight: 177.00
Total Distance
6.25

Ran 4 sets of 1, 2, 3 minutes fast.

Weight: 177.00
Total Distance
4.75

Run in the cold rain.

Weight: 177.00
Total Distance
5.50

18 200s. I was on a relay team with Bri and Skyler. We had to run through soccer teams bences so they might have been slower because of the traffic and weaving.

1. 34

2. 34

3. 38

4. 38

5. 40

6. 40

7. 39

8. 37

9. 42

10. 40

11. 40

12. 40

13. 39

14. 38

15. 39

16. 38

17. 38

18. 34

average of 38 seconds.

Weight: 0.00
Total Distance
8.30

Ran from the University to the Temple Coury trail. Ran a 7 and two 6:50s for the last 3 miles.

Weight: 176.00
Total Distance
3.50

So I lost my voice over the weekend and my legs kept cramping. I only worked the Lake to Lake Relay but I felt worse than when I have ran it. Got out just to run today.

Weight: 178.00
Total Distance
8.20

Ran out by Ice House and buried my 11 month beard, R.I.P.

Weight: 174.00
Total Distance
8.00

Ran out in the fields and my achilles hurt so I tried crossing the river and slipped in some swamp before I even got to the river.

Weight: 176.00
Race: Zion Half Marathon (13.18 Miles) 01:36:54, Place overall: 36, Place in age division: 6
Total Distance
14.50

Not a big fan of the course. It is just tough and doesn't get easier. I threw up right after I finished but I beat Ross.

1. 6:48

2. 7:19

3. 7:09

4. 7:17

5. 7:13

6. 7:19

7. 7:42

8. 6:59

9. 7:33

10. 7:21

11. 7:40

12. 7:52

13. 7:37

.18. 1:06

1:36:54/7:21 pace

Weight: 176.00
Total Distance
5.00

Ran on Pioneer Hills and Owens Loop.

Weight: 176.00
Total Distance
6.10

Ran riverside behind Shark and Skyler.

Weight: 177.00
Total Distance
6.00

Ran Middleton very slow.

Weight: 177.00
Total Distance
6.00

Ran up to Red Hills.

Weight: 177.00
Total Distance
3.00

I need to close out my weeks better.

Weight: 177.00
Total Distance
5.00

Ran 11 60 second intervals. The last one was uphill.

Weight: 176.00
Total Distance
6.00

Ran riverside 

Weight: 177.00
Total Distance
8.25

Ran Washington Fields loop behing Shark and Skyler.

Weight: 177.00
Total Distance
4.25

Ran home from School.

Weight: 176.00
Total Distance
10.25

Ran a loop with Skyler out on the trails in Snow Canyon.

Weight: 177.00
Total Distance
8.00

Ran from Target 

Weight: 177.00
Total Distance
8.00

Ran Airport behind Shi-Quan and Skyler.

Weight: 176.00
Total Distance
4.50

A little run before work. 

Weight: 177.00
Total Distance
6.00

Easy run on Cedar Mtn 

Weight: 178.00
Total Distance
8.50

AM: Easy 2 before school. 

PM: Sunrise 6.5

Weight: 177.00
Total Distance
5.30

Ran Dog Pound

Weight: 177.00
Total Distance
4.00

Ran Yellow Knolls trail with Shark, Sky, Jon, Jake and I didn't feel that good.

Weight: 177.00
Total Distance
6.26

Ran in my new Nimbus shoes. Time to get serious about training.

Weight: 177.00
Total Distance
6.25

Ran in the dang stupid crazy wind.

Weight: 176.00
Total Distance
5.00

Ran Foremaster.

Weight: 177.00
Total Distance
1.00

Jogged part of the great race with part of the team. 

Weight: 177.00
Total Distance
2.00

Just ran a mile.

PM: Ran the Trivia leg in the Great Race!

Weight: 176.00
Total Distance
6.03

Out to the fields and back.

Weight: 177.00
Total Distance
8.00

Ran out to Hell Hole and back on the board walk. 

Weight: 176.00
Total Distance
3.00

Ran an easy 3 just to get out.

Weight: 175.00
Race: Fitness Center 1.5 Miler (1.5 Miles) 00:08:29, Place overall: 1, Place in age division: 1
Total Distance
7.05

So a chick at the Fitness Center needed some people to run the Fitness Center 1.5 miler.  With apromise of a T-Shirt and record I signed on.  However, there were past times that would be hard to chase. I got my cousin Bri to run with me.  She got a new course record and I was 11 seconds behind MAN-U's time. Then I ran some more afterwards. 

Weight: 175.00
Total Distance
8.40

Ran out to the fields.

Weight: 177.00
Total Distance
3.70

Had to get out and run a little.

Weight: 177.00
Total Distance
4.51

I felt so tired!

Weight: 177.00
Total Distance
6.30

Ran around busy town.

Weight: 177.00
Total Distance
9.80

Ran all around supporting the Iron Man. 

 

Weight: 175.00
Total Distance
5.03

Ran in the rain and head wind.

Weight: 175.00
Total Distance
7.00

Meant to run but could only do 7.

Weight: 176.00
Total Distance
8.52

Ran all over the place, tripped, and got a bug in my eye.

Weight: 171.00
Total Distance
7.05

Ran out in the desert with Ross Man. Swam in Fort Pierce wash. 

Weight: 175.00
Total Distance
3.75

Just got out before work.

Weight: 174.00
Total Distance
10.52

Ran out in the Fields and to Stucki Farms.

Weight: 175.00
Total Distance
6.50

AM: Ran

Weight: 176.00
Total Distance
3.00

AM: Relaxed easy run. 

Weight: 177.00
Race: Ogden Marthon (19.58 Miles) 02:33:46
Total Distance
19.58

My arch hurt at about mile 17 so I dropped out of the race at around 19.5.  I didn't want to risk injury. I was going at a 7:11/mile pace until I had the arch pain. All in all good work out. It  was so cold and wet.

1. 6:39

2. 6:56

3. 6:42

4. 6:43

5. 6:42

6. 6:52

7. 6:49

8. 6:55

9. 7:11

10. 7:12

11. 7:40

12. 7:33

13. 7:33

14. 7:25

15. 7:52

16. 7:40

17. 7:49

18. 7:45

19. 12:22 (walked and stopped)

.57. 11:28 (walked and waited for Ross)

Weight: 175.00
Total Distance
1.00

Starting to feel sick.

Weight: 177.00
Total Distance
4.50

STill feeling sick .

Weight: 177.00
Total Distance
6.50

Ran close to the salt lake 

Weight: 177.00
Total Distance
11.00

Ran up and around Mueller Park in the mud. 

Weight: 175.00
Total Distance
5.00

Ran in the heat.

Weight: 176.00
Total Distance
3.30

Did Subway all day and then decided to get out and run in honor of Prefontaine.

Weight: 177.00
Total Distance
6.10

Its hot 

Weight: 177.00
Total Distance
6.23

AM: 2.1 miles

PM: Ran 4.13 in the Cliftons and they felt great! Each mile got faster.

Weight: 176.00
Total Distance
8.00

Green Springs desert run

Weight: 177.00
Total Distance
10.41

AM: Ran Dino Hills with Dahlson. 5.05

PM: Did tempos of 5 min, 4 min, 3 min, 2 min, and 1 min. With equal recovery.

Weight: 177.00
Total Distance
5.56

Ran the trail with Aaron, Derek, and Baker. Ran about a 7:10 pace. 

MAYORS LOOP FOR THE REST OF MY LIFE

1. 7:10

2. 7:05

3.7:09

4. 7:15

5. 7:06

.56. 4:04

39:49.6/7:10

Weight: 177.00
Total Distance
11.01

AM: Ran same loop with Aaron, Derek, Ross,  Bri, and Liz. 7:04 pace.

1. 7:35

2. 6:59

3. 6:57

4. 7:04

5. 6:54

.51. 3:35

39:02.4/7:04 mi

 

PM: Ran the same run because Metler made me.

1. 7:28

2. 7:06

3. 7:22

4. 7:36

5. 7:40

.50. 3:37

40:29.9/7:22 mi

Weight: 177.00
Total Distance
11.01

AM: Ran same thing at 7:22 pace. 

1. 7:09

2.7:05

3. 7:22

4. 7:36

5. 7:40

.50. 3:37

40:29.9/7:22 mi

 

PM: 7:16 pace backwards 

1. 6:49

2. 7:00

3. 7:30

4. 7:22

5. 7:44

.51. 3:38

40:03.6/7:16 mi

Weight: 176.00
Total Distance
5.51

Same deal at 7:12 pace with Ross, Aaron, and Baker.

1. 7:29

2. 7:07

3. 7:01

4. 7:21

5. 7:10

.51. 3:33

39:40.8/7:12 mi

Weight: 176.00
Race: Top of Zion Relay (195 Miles) 26:53:18, Place overall: 3, Place in age division: 3
Total Distance
15.60

Leg 1: 9.4 miles (Super Hard) Gain of 1262 ft.

1. 7:39

2. 8:41

3. 7:10

4. 6:51

5. 7:04

6. 9:00

7. 9:18

8. 8:03

9. 7:03

.40. 3:08

1:14.06/7:53mi

Won my heat and passed a dude that was walking then he called me a douche bag. I wasn't the one who made you walk bro.

 

Leg 14: 6.2 miles (Very Hard) Gain of 932 ft.

1. 7:23

2. 7:59

3. 8:02

4. 8:23

5. 8:13

6. 8:06

.23. 1:33

49:40.1/7:58mi

Weight: 176.00
Race: Top of Zion Relay (195 Miles) 26:53:18, Place overall: 3, Place in age division: 3
Total Distance
4.13

.Leg 27: 4.13 miles (Hard) 

1. 7:47

2. 8:01

3. 8:23

4. 9:00 

.13. .55      

34:05.6/8:15mi

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Weight: 176.00
Total Distance
11.37

AM:

1. 7:26

2. 7:14

3. 7:32

4. 7:28

5. 7:24

.50. 3:39

40:43.4/7:24 mi

 

PM: I deviated from the loop!!! I ran the loop but went and played wiffle ball.

5.87 miles

Weight: 176.00
Total Distance
9.25

AM: Ran 8 600s with the Running Club. Good turn out!

1.75 warm-up

.50 striders/dynamic stretches

1. 2:15

2. 2:15

3. 2:17

4. 2:22

5. 2:19

6. 2:17

7. 2:17

8. 2:08

2 mile recovery

2 mile cool down

Weight: 175.00
Total Distance
11.00

AM: Mayors Loop

1. 7:28

2. 7:26

3. 7:50

4. 7:57

5. 7:28

.50. 3:29

41:36.9/7:34 mi

 

PM: Mayors Loop backwards with Hayden and AARON.

1. 7:05

2. 7:05

3. 7:01

4. 7:10

5. 7:22

.50. 3:43

39:26.1/7:10 mi

Weight: 173.00
Total Distance
11.00

AM: Mayors Loop with Bri, Jenecee, Derek, Hayden, and AARON

1. 7:33

2. 7:35

3. 7:51

4. 8:02

5. 7:47

.50. 3:54

42:41.4/7:46 mi

 

PM: Mayors Loop with AARON

1. 7:02

2. 7:25

3. 7:23

4. 7:27

5. 7:40

.50. 3:45

40:41.1/7:24 mi

Weight: 172.00
Total Distance
4.50

Tried mayors loop but my hamstring got tight and I turned around. 

Weight: 172.00
Total Distance
12.00

Ran around the riverside trail then out Tonaquint and back to Man o War. Ran at a 7:37 pace and my hamstring held up. 

Weight: 172.00
Total Distance
12.64

NEW LOOP AM:

1. 7:26

2. 7:17

3. 7:19

4. 7:46

5. 806

6. 7:03

.64. 4:31

49:27.2/7:27 mi

PM: Mayors Loop with Vermillion add on.

1. 7:39

2. 7:29

3. 7:26

4. 7:28

5. 7:24

6. 7:00

44:27.4/7:25 mi

Weight: 172.00
Total Distance
12.75

AM: 6 800s

1.5 miles with warm-up and stretch laps

800s

1. 2:56

2. 3:03

3. 3:08

4. 3:04

5. 3:04

6. 2:53

400 recovery in between each 800.

2.5 mile cool down.

 

PM: Ran easy 4.5 easy to recover R-Mans phone.

Weight: 169.00
Total Distance
13.00

AM: Tonaquint loop at 7:39 pace

 

PM: Loop starting from Larskpur  Park at a 7:36 pace.

Weight: 169.00
Total Distance
13.05

AM: Tonaquint Loop at a 7:46 pace.

PM: Mayors Loop 7:53 pace. 6.05 miles

Weight: 169.00
Total Distance
13.10

AM: Ran Tonaquint Loop with Sun River add on. 8:05 pace

PM: 3.1 on a tread mill and I also did weights. 

Weight: 169.00
Total Distance
15.60

Ran out to Little Valley and made a loop. 80 week club thanks to Metler! 

Weight: 166.00
Total Distance
11.15

AM: Tonaquint loop. 7 miles

PM: 4.15 miles in the heat of the day to the splash pad.

 

Weight: 175.00
Total Distance
13.10

AM: T-Loop!

PM: Evening Loop 6.1

Weight: 175.00
Total Distance
13.10

AM: Mayors Loop Tempo at a 6:47 average. 9.7 miles.

PM: Easy 3.4

Weight: 175.00
Comments
From Vis on Thu, Jul 02, 2015 at 21:35:24 from 199.201.102.37

Dang, Decker. You're getting some nice miles lately. Awesome.

Total Distance
1.55

Ran half of the Uncle Same 5k because I made the course.

Weight: 170.00
Total Distance
10.00

Tapering Week for Bryce Canyon. Just ran 10.

Weight: 174.00
Total Distance
8.00

4 1200s and 2 400s

1.5 Warm-up

1. 4:40

400 recovery

2. 4:38

400

3. 4:24

400

4. 4:26

1st 400- 1:13

800 recovery

2nd 400- 1:13

1.5 cool down.

 

Weight: 169.00
Total Distance
6.00

Felt tired but its all good. Ran a little bit with Galaxy Squad and Metler.

Weight: 170.00
Total Distance
4.00

Cedar Mtn run with Ross and Kelvin

Weight: 170.00
Race: Bryce Canyon Half Marathon 2015 (13.1 Miles) 01:23:36, Place overall: 12, Place in age division: 5
Total Distance
13.50

Great race! My arms felt really heavy? I have never had that sensation before. I also threw up right when I finished.

1. 6:27

2. 6:44  13:11

3. 5:46  18:57

4. 5:51  24:48

5. 6:04  30:52

6. 6:04  36:56

7. 6:21  43:17

8. 6:28  49:45

9. 6:46  56:21

10. 6:34  1:02:55

11. 6:37  1:09:32

12. 6:54  1:16:36

13. 6:31  1:23:07

.1. 0:29   1:23:36

1:23:36/6:23 mi

Weight: 174.00
Total Distance
6.10

Temple Coury down to Tonaquint. My quads are still really really sore.

Weight: 174.00
Total Distance
7.00

AM: The loop with Derek and Jenecee.

PM:

Weight: 175.00
Total Distance
10.50

Run in the heat with Nick. About killed me.

Weight: 168.00
Total Distance
10.00

AM: 5.5 Mayors Loop.

PM: 4.5 Ran a 5:46 mile but my hamstring couldn't handle the speed. So I ran easy after that.

Weight: 170.00
Total Distance
7.20

Desert trail run with PVXC

Weight: 174.00
Total Distance
12.10

Marathon course with D-Rock, Jenecee, and Liz. 

1. 6:59

2. 6:39  13:38

3. 6:49  20:27

4. 5:57  26:24

5. 6:15  32:39

6. 6:30  39:09

7. 6:31  45:40

8. 6:55  52:35

9. 6:20  58:55

10. 6:21  1:05:16

11. 6:20  1:11:36

12. 6:12  1:17:48

.10. 0:40  1:18:28

1:18:28/6:29 mi

 

1st 6: 39:09

2nd 6: 38:38    

Ran a negative split.

6:31

6:55   13:25

6:20   19:55

6:21   26:16

6:20   32:36

6:12   38:38

Weight: 172.00
Total Distance
7.00

Yep not too hot today.

Weight: 174.00
Comments
From Holt on Tue, Jul 21, 2015 at 19:14:01 from 67.2.238.21

Sorry I missed you last week man.

Total Distance
7.00

Ran the loop with Derek and Liz.

Weight: 174.00
Total Distance
7.35

Just had to get out and run because I delayed. Ran with 9 tacos with in my gut.

Weight: 175.00
Total Distance
7.01

Ran 7 on Cedar Mountain.

Weight: 173.00
Total Distance
13.31

Ran my dream run from mile 21 down close to mile 7 on Cedar Mountain.

1. 7:54

2. 8:25

3. 8:18

4. 8:26 (uphill miles)

5. 6:34 (start of downhill)

6. 6:34

7. 6:17

8. 6:23

9. 6:08

10. 6:21

11. 6:43

12. 6:27

13. 5:51

.31. 2:07

1:32:27/6:57 mi

My downhill miles were at a 6:21 pace.

 

Weight: 173.00
Total Distance
9.60

Another sweet in run the mountains.

Weight: 174.00
Total Distance
11.01

Ran on highway 14 mile post 33-41with some trail running. 7:53 pace.

Weight: 172.00
Total Distance
9.25

5 800s

2.25 warm-up

1. 2:54

2. 3:02

3. 3:00

4. 3:00

5. 2:53

3.25 mile cool down pretty much. 

Weight: 171.00
Total Distance
5.00

Run with the Metler Man and my knee hurts. 

Weight: 171.00
Total Distance
4.00

Easy 4 in the Nike Pegasus.

Weight: 175.00
Total Distance
2.00

Easy 2 in the hood.

Weight: 175.00
Race: Parowan Half Marathon (13.1 Miles) 01:21:39, Place overall: 5, Place in age division: 4
Total Distance
14.10

1. 6:16

2. 6:11   12:27

3. 6:26   18:53

4. 5:58   24:51

5. 5:39   30:30

6. 5:55   36:25

7. 6:06   42:31

8. 6:11   48:42

9. 6:17   54:59

10. 6:14  1:01:13

11. 6:25  1:07:38

12. 6:52  1:14:29

13. 7:26  1:22:05

.03. .10   1:22:05/6:18 mi pace

Clock said 1:21:39 and I'll take that.

3 mile splits

18:53

17:32

18:34

19:30

I hated the last 3 miles. I kind of gave up towards the end because I didn't like running through random neighborhoods.

Weight: 172.00
Total Distance
6.00

Ran a ;oop with Aaron.

Weight: 175.00
Total Distance
11.43

AM: 3X1 mile repeats

1. 6:09

2. 6:26

3. 6:18

PM: 3.30 easy

Weight: 171.00
Total Distance
7.77

Ran in the heat and almost died.

Weight: 172.00
Total Distance
9.00

AM: City creek with PVXC.  5:60

PM:3.4 on the tread mill.

Weight: 173.00
Comments
From Michael Finch on Thu, Aug 06, 2015 at 15:03:37 from 97.117.44.138

Looking good! I love your short term goals :)

Total Distance
7.00

The loop.

Weight: 173.00
Total Distance
14.30

Marathon course at 7:03 pace.

Weight: 171.00
Total Distance
5.10

AM: Part of the loop.

Weight: 172.00
Total Distance
19.00

Ross and I ran the VRRT on August 12th 2014. So we had to get out on the 11th and 12th to run it again. Ran from Willis Creek to Webster Flat. Chased a calf elk before we even started. Saw huge bucks and ran well. PERFECT WEATHER!!

Weight: 173.00
Total Distance
6.00

Ran from Strawberry Point road to Willis Creek.

Weight: 173.00
Total Distance
9.50

AM: Ran 2.25 tempo at 6:35 pace. Then just ran 7.25 easy.

PM:

Weight: 173.00
Total Distance
9.00

Just ran around.

Weight: 173.00
Total Distance
6.00

Ran to a park by University of California Riverside 

Weight: 173.00
Total Distance
7.00

Ran 7 on the beach in San Felipe México. 

Weight: 173.00
Total Distance
3.00

Caught the end of XC practice on the trails.

Weight: 174.00
Total Distance
6.50

Ran the Foremaster loop.

Weight: 173.00
Total Distance
9.75

AM: 4.5 Easy grass run.

PM: 7 800s

.75 warm-up

1. 2:53

2.2:54

3. 2:47

4. 2:43

5. 2:48

6. 2:52

7. 2:44

1 mile cool down.

 

Weight: 173.00
Total Distance
7.50

Ran down on the riverside trail with D-Rock, Hunter, and Kris.

Weight: 173.00
Total Distance
12.25

Marathon course 12.25 to the Dixie State track.

1. 5:49

2. 6:07

3. 6:17

4. 6:41

5. 6:48

6. 6:34 (Started to have the urge to poop and stopped)

7. 6:56

8. 7:51 (Stopped at Chuckawalla and relieved myself)

9. 7:19

10. 7:15

11. 7:52

12.7:56

25. 1:52

1:25:18/6:58

My body was feeling great but I had the poops.
 

Weight: 173.00
Total Distance
8.75

AM: 2.50 Easy chill

PM: Turkey Farm uphill 400s and 200s. 6 of them.

1.25 warm up

1 400: 1:44

1 200: 33

2 400: 1:38

2 200: 42

3 400: 1:45

3 200: 38

4 400: 1:45

4 200: 40

5 400: 1:48

5 200: 36

6 400: 1:36

6 200: 33

2.25 cool down with Skyler

6.25 total.  

 

Weight: 174.00
Total Distance
11.75

AM: Easy grass run then core.

PM: 7 Sienna Hills to Hell hole

Weight: 168.00
Total Distance
6.50

Sunset one 

Weight: 174.00
Total Distance
10.50

AM: Grass run

PM: 4 MILE TEMPO

1 mile warm up

1. 6:16

2. 6:37   12:53

3. 6:40   19:33

4. 6:16

25:49

1 mile cool down.

Weight: 174.00
Total Distance
6.50

Riverside 

Weight: 174.00
Total Distance
8.55

Ran out to Snow Canyon and spent some time looking for a pooper. Ran with Jenessa. Meant to run more in the night but I hiked then hunted

Weight: 169.00
Total Distance
11.50

AM: 5 bluff

PM: 2 1/2 Webb Hills

1. 10:02

2. 10:22

1/2. 4:50

I am not good at uphills.

 

Weight: 170.00
Total Distance
9.00

AM: Grass running

PM: 5 miler City Creek Trail.

Weight: 170.00
Total Distance
6.75

Foremaster with Jenessa.

Weight: 167.00
Total Distance
10.50

AM: Easy Grass Run.

PM: 18 60 second itervals

Weight: 170.00
Total Distance
2.20

Ran home from school. Ran an effortless 6 min mile. Maybe a good thing?

Weight: 165.00
Race: George Kyte Invitational 2015 (4.5 Miles) 00:29:20, Place overall: 3
Total Distance
5.75

I thought I was running faster. Fun trip!

1. 6:13

2. 6:38 12:52

3. 6:58 19:50

4. 6:46 26:36

.5. 2:44 29:20

Weight: 170.00
Total Distance
11.75

AM: Grass run 

PM: 5 mile repeats 

1.75 warm up

1. 5:45

2. 6:00

3. 5:59

4. 6:05

5. 5:53     5:56 pace

.75 cool down

 

Weight: 173.00
Total Distance
8.70

Loop with George.

Weight: 172.00
Total Distance
12.10

AM: Grass Running

PM: 4,8,12,16,12,8,4

2.75 warm up

4- 1:17

8- 2:53

12- 4:32

16- 5:57

12- 4:20

8- 2:48

4- 1:10

.75 cool down

Weight: 170.00
Total Distance
6.95

Ran my own thing with D-Rock.

Weight: 167.00
Total Distance
10.05

Did an out and back 20 with Jenessa 

Weight: 170.00
Total Distance
5.75

AM: Easy run with D-Rock!

Weight: 171.00
Total Distance
10.00

AM: Easy 4.

PM: 10 grass 400s. Derek and I took 3rd.

2.5 warm-up

1. 1.04

2. 1.13

3. 1.13

4. 1.15

5. 1.14

6. 1.10

7. 1.12

8. 1.12

9. 1.07

10. 1.10

The 400s might have been a little short and cut the tangents more on some of them.

.75 cool down

Weight: 170.00
Total Distance
8.75

Box something loop with George and Derek. 

Weight: 172.00
Total Distance
12.00

AM: Grass running

PM: 4 Airport Hill 800s

2.5 warm up

1. 3:30

2. 3:28

3. 3:27

4. 3:20

1 cool down

7.5 total run

Weight: 170.00
Total Distance
6.85

St. James run with Derek.

Weight: 170.00
Total Distance
12.05

Ran out to Coral Canyon to blow off some steam. 

Weight: 170.00
Total Distance
11.60

AM: Easy run with George

PM: 6 uphill 400s, 6 uphill 200s

1 mile warm-up

400- 1:41

200- 37

400- 1:41

200- 37

400- 1:47

200- 36

400- 1:47

200- 32

400- 1:39

200- 35

400- 1:30

200- 27

3.5 mileage for workout and recovery

2.25 cool down

6.75 total distance. 6.75+4.85= 11.60

Weight: 170.00
Total Distance
10.67

AM: Ran with Jenessa easy grass run.

PM: 6.17 Churc Roks with Georgy

Weight: 166.00
Total Distance
8.90

The loop with George 

Weight: 166.00
Total Distance
14.09

AM: 4.5 easy

PM: 1.25(90%)+.50(faster than race pace), 1(90%)+.50(faster than race pace), .75(90%)+.50(faster than race pace), .50(90%)+.50(faster tha race pace).

Warm-up 2.5 miles

5.46 miles of tempo. Time: 33:26.2/6:07

1. 6:05

2. 6:08

3. 6:30

4. 6:13

5. 6:00

.46. 2:30 (Finished my last 800 really fast and passed Clark.  

1.63 cool down with Metler

9.59 total distance.     

Weight: 165.00
Total Distance
6.02

Ran by myself.

Weight: 163.00
Total Distance
13.55

Ran from Leeds to Derek McLaw's house. 

Weight: 166.00
Total Distance
7.50

5 mile time trial to see who are top 7 men are.

1.75 warm up.

1. 6:04

2. 6:24

3. 6:39

4. 6:36

5. 6:03

31:47/6:21 mi

Race time was 30:59

Cool down .75

I was 8th on the team so I didn't qualify for Riverside but I will drive down on my own.

 

Weight: 166.00
Total Distance
11.62

AM: Easy grass run with Jenessa and Bri.

PM: Trail run with Derek, George, Katy, and Jenessa.

7.12

Weight: 165.00
Total Distance
6.55

Riverside Trail with Jenessa, Kris, Hunter, and Clark. 

Weight: 167.00
Total Distance
12.00

AM: Easy run with Georgy.

PM: 20 60 second. 7.50 

Weight: 169.00
Total Distance
2.00

Ran on the CBU course to get ready for the race tomorrow.

Weight: 167.00
Race: CBU Invitational (5 Miles) 00:31:50, Place overall: 49, Place in age division: 2
Total Distance
10.20

AM: I don't know why I am not faster! I feel like I'm running so much faster than I really am.

1. 5:57

2. 6:40

3. 6:44

4. 6:51

5. 5:41

31:50/6:30 mi

PM: I was pissed about my race so when I got home I decided to run a mile as fast I could. I ran a 5:09 which is close to my fastest mile ever. Ran 3 total.

Weight: 167.00
Total Distance
10.12

AM: Easy 4 by myself.

PM: 6 mile rain run. 

 

Weight: 167.00
Total Distance
13.25

AM: Easy 

PM: 7 1200s

2.5 warm up

1. 4:14

2. 4:17

3. 4:18

4. 4:15

5. 4:15

6. 4:04

7. 4:21 (Paced Jenessa for her last 1200)

1 mile recovery + cool down

8.75 total distance

 

 

 

Weight: 169.00
Total Distance
6.10

Ran with Jenessa

Weight: 169.00
Total Distance
10.25

AM: Easy grass

PM: 14 400s

1.50 warm-up

Ran on the grass down by Heritage Elementary.  I felt really tired but I ran the last couple wih Jenessa which helped my speed.

3.5 of 400 running.

.75 cool down.

5.75 total mileage

 

 

Weight: 167.00
Total Distance
3.00

Ran 3 easy with striders

Weight: 168.00
Race: SUU Color Country 2015 (3.75 Miles) 00:25:30, Place overall: 38, Place in age division: 38
Total Distance
7.00

Well I don't wan to say I have mental problems but everytime I run on a grass course my body shuts down.

Weight: 167.00
Total Distance
12.75

AM: 4 miles easy

PM: 6 1 mile repeats

1.75 warm up

1. 5:56

2. 5:48

3. 5:49

4. 5:51

5. 5:48

6. 5:41

1 mile cool down.

8.75 total.

 

Weight: 162.00
Total Distance
11.96

AM: Easy with Jenessa. 

PM: Ran 2.5 trail on my own then 6.71 with Derek, Jenessa, and Liz. Found a tortoise. 9.21 

Weight: 162.00
Total Distance
5.50

AM: Easy foremaster with Jenessa. 

Weight: 166.00
Total Distance
3.52

Ran and scouted for deer by Panguitch lake. Afterward my dad and I crashed into a deer on his motorcycle......So I might be able to run for a minute. 

Weight: 167.00
Total Distance
4.10

Ran some 800s with Bri but not fast. Then I ran about a mile and a half with Metler

Weight: 168.00
Total Distance
5.50

Desert run with Jenessa. My knee is getting more flexible.

Weight: 168.00
Total Distance
5.50

Riverside with Jenessa and Jon. 

Weight: 168.00
Total Distance
3.60

Ran a warm up and did 8 200s. 

Weight: 168.00
Total Distance
2.00

2/frisbee. Listened to Ryan Hall at our Conference dinner. 

Weight: 168.00
Race: PacWest Championships (5 Miles) 00:31:45, Place overall: 83, Place in age division: 10
Total Distance
7.20

Last collegiate race! I pr'd but that's not saying much. Gonna miss XC! 

Weight: 168.00
Total Distance
10.20

AM: Run with Derek. 

PM: 5 Down Hill 400s and 200s, 3 Uphill 400s and 200s.

Half mile warm up

1. D400- 1:07

2. D200- 31

3. D400- 1:12 (200 recovery)

4. D200- 30 (200 recovery)

5. D400- 1:12 (200 recovery)

6. D200- 32 (200 recovery)

7. D400- 1:04 (200 recovery)

8. D200- 34 (200 recovery)

9. U400- 1:38 (200 recovery)

10. U200- 40 (200 recovery)

11. U400- 1:31 (200 recovery)

12. U200- 34 (200 recovery)

13. U400- 1:19 (200 recovery)

14. U200- 35 (200 recovery)

15. D400- 1:08 (200 recovery)

16. D200- 31 (200 recovery)

1 mile cool down.

6.20 total mileage

Weight: 168.00
Comments
From Holt on Mon, Oct 26, 2015 at 11:45:31 from 204.113.56.190

My fantasy bball team is named after you - Deckers Beard - and ironically I got Jarden in the first round!

From Josh Decker on Mon, Oct 26, 2015 at 21:37:36 from 97.117.34.93

Haha that does not surprise me! Are you ready to train me?

Total Distance
7.74

AM: Easy run with Liz and Jenecee.

PM: Easy run with George

 

Weight: 169.00
Total Distance
9.54

Ran a solid 8 with some uphills.

1. 7:20

2. 6:51

3. 7:04

4. 7:08

5. 7:08

6. 7:14

7. 7:00

8. 7:02

56:48.3/7:06 mi

1.5 easy after

 

Weight: 164.00
Total Distance
11.50

AM: Easy 3

PM: 4 mile tempo then 3 mile tempo

.75 warm up

4 mile

1. 6:07

2. 6:35

3. 6:34

4. 6:17

25:33/6:23 mi

3 Mile

1. 6:25

2. 6:38

3. 6:08

19:11/6:24 mi

.75 cool down

Weight: 169.00
Total Distance
5.00

Up Foremaster 5 

Weight: 164.00
Total Distance
9.02

Smooth 9 out in Dog Town. 

Weight: 163.00
Total Distance
8.50

20 60 second intervals 

Weight: 165.00
Total Distance
10.00

AM: Easy with Shi, Hunter, Brandon, and Megan. 

PM: Chuck-a-Walla to Hobo Canyon with George. 

Weight: 169.00
Total Distance
4.15

Feeling cold and tired. 

Weight: 169.00
Total Distance
5.55

16 200s.

Weight: 172.00
Total Distance
6.50

Ran 6.5 Middleton loop at a 7:10 mile pace. Felt smooth but it was cold and wet.

Weight: 169.00
Total Distance
10.00

Ran T-Bone the Middleton Power line and back to the University. Ran fast for a trail run. Brought my last 2 miles down under 7 min pace.

Weight: 166.00
Total Distance
7.00

Coral Canyon to Prospector.

Weight: 167.00
Total Distance
7.20

Ran down the Monkey Test Jump Mesa. Ran the 3 miles at 16:22.

1. 5:51

2. 5:18 11:08

3. 5:13 16:22

 

Weight: 176.00
Total Distance
3.16

Ran 3 to loosen up the legs.

Weight: 176.00
Total Distance
8.00

Ran the Zen Trail with R-Man.

Weight: 174.00
Total Distance
4.00

Easy run.

Weight: 173.00
Total Distance
4.25

Loop by University.

Weight: 177.00
Total Distance
8.00

Ran the Zen Trail with Skyler.

Weight: 177.00
Total Distance
5.50

Pyramid 

200: 34

400: 1:13

600: 2:06

800: 2:48

800: 2:49

600: 2:01

400: 1:09

200: 30 

Weight: 176.00
Total Distance
2.01

Tread Mill

Weight: 175.00
Race: Run Run Reindeer 5k (3.1 Miles) 00:19:17, Place overall: 2, Place in age division: 2
Total Distance
6.30

I should have finished stronger....I thought I would feel stronger for the last mile but I haven't run a 5k for a couple of years.

1. 6:03

2. 6:11

3. 6:28

.1. 35

19:17/6:14 ave

Weight: 176.00
Total Distance
8.67

Grapevine, Prospector, Church Rocks, Tunnel, Water Tank, Coral Canyon Mesa, Park, and home.

Weight: 176.00
Total Distance
8.50

Ross Man Loop at a 7::30 pace with some good uphill.

Weight: 177.00
Total Distance
5.25

The Loop with Aaron.

Weight: 178.00
Race: Bakers Dozen Half Marathon (12.85 Miles) 01:30:53, Place overall: 1, Place in age division: 1
Total Distance
12.85

1. 6:51

2. 6:57

3. 6:45

4. 7:07

5. 7:10

6. 6:54

7. 7:07

8. 7:13

9. 6:59

10. 7:12

11. 7:32

12. 7:16

.85. 5:50

1:30:53/7:04 mi 

Ate 2 cookies and 3 little doughnuts. Threw up immediately after I finished. 

Weight: 175.00
Total Distance
3.25

Run with George to blow off some steam.

Weight: 177.00
Total Distance
3.11

Running around delivering cards with R Man.

Weight: 177.00
Total Distance
1793.61
Weight: 173.28
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