"A Hefty Hunk Of Steamin Junk"

St George Half Marathon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

 2024:

I'd like to just run more overall. 

Be more consistent.

Work on Speed.

Cross Train.

Run More races.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

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Miles:This week: 35.65 Month: 77.60 Year: 542.09
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 199.18
Nimbus 25 Blue New Lifetime Miles: 167.26
Nimbus 26 Dark Blue Lifetime Miles: 146.55
Nimbus 26 Grey Lifetime Miles: 60.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
79.2718.320.000.0021.84119.43
Kayano 18 Silver & Red Miles: 77.60Kayano Black & Lime Miles: 6.23Kayano 17 Green/White Miles: 20.77Kayano 18 Blue And Black Miles: 14.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.210.000.000.000.006.21

My clients that I was suppose to see this morning decided to see me tomorrow so I slept in and went out just after 9:30am and I ran out towards Payson Park but cut out the rollers. My pace was nice and steady at 8:35 with my total time at 53:19 and my HR average was 147, I decided to wear that darn thing today for a change.  My leg was a little stiff at first but then after a few miles it loosened up and was okay, so that is a good sign. No strength training today, to much to do... Now its off to take down my Christmas display and put it away for another year, man that went fast!!!

See ya tomorrow.

Kayano 18 Silver & Red Miles: 6.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing....

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.110.000.000.000.007.11

I had a horrible run this morning, I just had nothing in the tank and it was a death march from the start! I ran out to Mini Gu and then back to the house and then decided to punish myself a little more and so I tacked on another mile just so I felt like I actually accomplished something... My average pace was slow at 8:45 with my total time at 1:02:23, I forgot my HR monitor so I have nothing on that. After the run I did my upper body weight training and then some push-ups to finish out the morning. Maybe tomorrow will be a better day and I'll have more gusto!

Later.

Kayano 18 Silver & Red Miles: 7.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.002.008.10

I ran out to Mini GU again and my leg was a bit of a bother on the way out but it seemed to loosen up on the way back to the house, average pace was real easy at 8:50 total time was 53:30. After the run I did some stretching and then some lower body weight training and then I was feeling like I needed some more so I did 2 miles on the elliptical to finish things up. When I returned to the house I felt like I could have run more but decided to stop so I was glad that I did the elliptical to get a little extra, no pain with my leg while on the elliptical.

See ya tomorrow

Kayano 18 Silver & Red Miles: 8.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.236.23

I usually take Friday's off but I didn't run on Tuesday so I decided to do some cross-training instead, so I did 6.23 miles on the elliptical in 60 minutes and I was a sweatin fool!!! After the elliptical I did my upper body weight training and then some push-ups to finish up. No pain in my leg and I think it is all stemming from my back with a pinched nerve, I will try and go long tomorrow before Ethan's Basketball game at 8am so I will have to be up early! So fun!

Later.

Kayano Black & Lime Miles: 6.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.000.000.0010.10

Well I was out the door by 5:30am and it was just starting to snow and by the time I got out to GU Corner it was an all out blizzard! I headed back to the house and I was hoping that it would stop but it didn't and to top it all off I didn't wear my water proof jacket so my clothing was getting pretty heavy so I kind of wimped out and called it good after 10 miles... My leg seemed a little better this morning it was still a bother but it was less of a bother today, my average pace was real slow with the slick roads at 8:50 and total time was 1:29:04. I just had time to get in the shower and get Ethan to his Basketball game so a pretty good morning and I'm glad to be done!

Its Ethan's Birthday today, he's the big 14! Happy Birthday Ethan!

See ya Monday.

Kayano 18 Silver & Red Miles: 10.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.220.000.000.006.22

I ran after work today and I headed out towards Payson Park but cut out the rollers, on the way out during mile 2 I ran 3 strides and then on the way back during mile 5 I ran 3 more... The first 3 were in the 7 minute range and the last three topped out at 6:55, according to my Garmin, my average pace was 8:33 with my total time at 53:12. After the run I did my upper body weight training and then some push-ups. My leg was marginal to okay and seemed to loosen up as I got further along, I rolled it pretty good after the run with the big foam roller. A good start to the week.

See ya tomorrow.

Kayano 18 Silver & Red Miles: 6.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

A nice cold morning run today! It seemed colder than normal this morning, or maybe I'm just turning into a baby... My leg gave me problems through about mile three and then it seemed pretty good after that, the med's must have kicked in HaHA!My pace was slow and easy cuz my legs in general were pretty tired, it must have been the short turn around in workouts and my old body doesn't like that! My average pace was 8:57 with my total time at 54:37, like I said way slow. My step-son Mason emailed me yesterday and informed me that he was robbed last week on his mission, his Mom doesn't know and will never know,  he was pretty comical about it all and he is alright, he only had a couple of dollars on him, Suckers! His words not mine, HaHa! He is learning a lot and has had another baptism so I am very proud of his success and courage., what a kid! It makes me pray extra hard for him knowing that he got robbed, I knew it was going to happen I just didn't think it would be with in the first Month;) He said its almost like he felt like one of the guys cuz he had finally been robbed, it was pretty funny hearing him tell about it, crazy!

 

See ya tomorrow.

Kayano 17 Green/White Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.266.26

I ran on the elliptical after work and I ran 6.26 miles in 60 minutes, I have a Sole E-35 and it keeps track of the mileage which is kind of nice. After that I finished up with some light upper body weight training and some push-ups, I also rolled my leg with the big foam roller. Hopefully my leg will feel good enough to run outside tomorrow morning, I will have to see if not then I'll have another date with the good old elliptical!

See ya tomorrow.

Kayano 17 Green/White Miles: 6.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

After work run this afternoon, I ran out to mini GU and then extended up a half a mile or so up Powerhouse road and then I headed back to the house. My leg was marginal and seemed to do better as the run went on, but my legs had no go in them today and towards the end it was pretty much a death march, I really hate that! My average pace was 8:28 with my total time at 1:00:52, it was a beautiful day and I was able to run in shorts which is always a plus this time of year. Light day tomorrow, either a short easy run or a short session on the elliptical.

Later.

Kayano 18 Silver & Red Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.122.000.000.000.0012.12

I ran out to my 5 mile mark in the riverbottoms, which is out past GU Corner and then I headed back to the house after that I felt okay so I ran out to the old barn on canal road and then back to the house. I was trying to catch my brother through the middle of the run and had some sub 8 minute miles but I couldn't catch him but thankfully he stopped so I could catch him! My average pace was 8:28 with my total time at 1:42:59 it has been a good week of running, not much training going on but I am able to log the miles. The St. George half in a week will mostly be a nice training run with some tempo miles mixed in.

See ya next week.

Kayano 18 Silver & Red Miles: 12.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.254.25

I ran the elliptical after work today, 4.25 miles in 40 minutes. I will have a real light week this week with the race on Saturday. 4 miles at the most each day and it will be easy, I am mostly trying to see if my leg will finally heal with the lighter week, it was a little sore today but since I did the elliptical it seems pretty good.

See ya tomorrow.

Kayano 17 Green/White Miles: 4.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.201.000.000.000.004.20

Afternoon run again today after work, I was not keen on running this morning when it was 5 degrees so I waited till later. I ran out towards Payson and my legs were really clunky at first but then after about a mile and a half they started to loosen up and I was able to get into a pretty good rhythm... My watch didn't pick up the satellite's when i started because my mile splits were all off the first two miles so I had to reset it for the 2 miles back, last mile was right around an 8 minute mile. Average pace for the last two miles were 8:29 and I'm figuring it was about an 8:40 mile on the way out. Total time was in the 36 minute and some change range.

See ya tomorrow.

Kayano 18 Silver & Red Miles: 4.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.280.000.000.001.104.38

I left work a little early to try and get a run in before the snow storm and I was able to do that but it was pretty windy. I just went 3 miles and some change in 29:06 with an average pace of 8:52, after the run I jumped on the elliptical for a mile and then I did my upper body weight training and some push-ups. I also rolled my leg with the big foam roller. I didn't take any Ibuprofen before the run cuz my leg was feeling pretty good and boy was that a mistake, cuz my ITband just was lite up the whole way.  I came home and got some in me and it has seemed to help, I guess I still have some inflammation in there somewhere... It felt good on the elliptical with no pain and I just ran up the stairs and it felt good so I will have to make sure on Saturday that I take some before the race.

See ya tomorrow

Kayano 18 Blue And Black Miles: 4.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.171.000.000.000.004.17

I ran out towards Payson this morning just a nice and easy the first couple of miles and then on the way back I did 4 strides between a 7 and 7:15 mile for each one, I just went from telephone pole to the next and then recovered for a minute or two. My leg was marginal but maybe with the next day or two off it will be all right, I will be fine but I was hoping to maybe  put in a good effort if my leg will let me. My average pace was 8:43 with one of the miles sub 8 minute, total time was 36:21, we are heading down to SG this afternoon so we will have a couple days of R&R and then run the race on Saturday and then come home. I have to be home for Sunday.

See ya later.

Kayano 17 Green/White Miles: 4.17
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day before race day:)

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Race: St George Half Marathon (13.1 Miles) 01:43:01, Place overall: 231, Place in age division: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.100.000.000.0013.10

I'll give more details when I have time cuz we are checking out of our hotel to head home, but I was pleasantly surprised with the out come and my effort was strong with the limited training... The course was a lot better than last year, it was way tougher but I really enjoyed it for the most part. When I get home I'll give more details, and my time above is un-offical but my watch is usually pretty close. I just notice that according to my watch it was a 12 second course PR, wow:)

We finally made it home with it being a white-out from Beaver to Fillmore, but we made her. I just have to clearify my PR as this was a different course but a lot tougher than last and my time was a little better than last year, that was my PR... I felt really happy with everything mainly cuz the last few miles I was able to make those my fastest miles of the race, well fast for me anyway,  and that is not usually me... I'll take two things from the race and that is that maybe I am in better shape than I thought or maybe I just like running in the rain, I had my best Marathon in the Monsoon of 2008 at SG. I can't find any results yet so I don't know where I placed in my age division and such, but I will post my splits mainly for my reference. I really didn't warm up or anything so maybe that's a good thing for me;)

Mile 1 7:48

 

Mile 3 7:58

Mile 4 7:55 Still staying safe and conserve energy.

Mile 5 8:09 Start of the rollers

Mile 6 8:14 Taking it easy.

Mile 7 8:20 Big hill past the High School and I really backed off here for some reason.

Mile 8 7:36 Taking advantage of the downhill and trying to stay in rhythm.

Mile 9 8:01 I let this one get away from a bit wish I would have pushed a little harder here.

Mile 10 7:53 just trying to stay with it.

Mile 11 8:00 I stopped to get a drink here  towards the end of the mile and I don't know why.... Stupid...

Mile 12 7:38 feeling better and taking advantage of the slight downhill.

Mile 13 7:30 Can see the end and I am in a pretty good rhythm, see my wife and kids and get a boost of energy.

.10 I have nothing on this as my watch said the course was short, but I'm sure I lost reception  or something weird, but I did push strong on that last section:)

So, considering the conditions, which weren't to bad, and the hard course, I feel really positive about the effort and I hope I can keep up the training and get better.

 

 

 

See ya later.

Kayano 18 Silver & Red Miles: 13.10
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day from the race on Saturday... I have soreness in my groin area so I am taking it easy for the next few days, I would rather play it safe than be sorry.

Later.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.240.000.000.002.005.24

My legs were feeling pretty good walking around so when I got home from work I went out and tried to chase my Son Ethan around, he was doing hill repeats but I was not! I stayed down on Canal road and just ran easy, my quads are still really sore from the race but that is to be expected. My average pace for the run was 9:11 with my total time at 28:17, after the run I jumped on the elliptical for an easy 2 miles no resistance, it seemed to loosen things up a little better. I will plan on running tomorrow if my legs continue to recover, if not I will be on the elliptical.

Later.

Kayano 18 Blue And Black Miles: 5.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.240.000.000.000.003.24

I went out after work again and man are my legs hammered! My leg and IT-band are giving me some real pain... I was able to get in 3 miles and some change but that was about all I could handle, lots of stretching and icing afterwards.  I hope this gets better as the week goes by.

Later.

Kayano 18 Silver & Red Miles: 3.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My leg and my hip are giving me problems so I will be taking today off... I think part of it is the race last Saturday and then I've been having the problem with my ITband from before the race... I might do the elliptical later tonight but I have a pretty busy night with Abby having her region Drill competition, I don't see myself having anytime after work. But I will either do the elliptical tomorrow or run which ever my body will let me do. I hope that this is just related to the race and not new issues, I will give up if I have anymore injuries!!!

Later.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I thought about running today but decided to give my leg a few days of R&R... I need to see if I can get a head of this injury just a bit. I don't want to just get by and then in a few months be out for 2 or 3 months, so I will get back into it on Monday. It seems a lot better today and I am hoping that on Monday I will be ready to go and start getting after it again.

See ya Monday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

I ran on the canal this morning and just kept the pace nice and easy, I wanted to try out my leg and see how it is doing and I felt really good... No pain in my ITband area and my hip felt pretty good, I decided to extend for another mile after returning to the house, so it was pretty good. My average pace was 8:39 with my total time at 44:06, my HR average was at 154, that is way high for that pace so I think it is acting up cuz I haven't used it in a while. I didn't feel like I was breathing real hard so it must be getting a low battery. After the run I did my upper body weight training and some push-ups, so a good day. I forgot to mention that last Thursday my daughter Abby was named all Region for drill team and then they won Region Championship the same day and it was so awesome!!! They beat Maple Mountain, it was so special they swept all three dances!!! Abby has worked so hard the last 2 years and it is great to see her go out as senior being Region Champs and making the All Region team, pretty awesome!!! Way to go Girls!!!

See ya tomorrow.

Kayano 18 Blue And Black Miles: 5.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today. To busy.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
79.2718.320.000.0021.84119.43
Kayano 18 Silver & Red Miles: 77.60Kayano Black & Lime Miles: 6.23Kayano 17 Green/White Miles: 20.77Kayano 18 Blue And Black Miles: 14.82
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