"A Hefty Hunk Of Steamin Junk"

St George Half Marathon

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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:

Get more consistent like I was 5 to 6 years ago. 2020 I'd like to just run more overall.

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.

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 60.65 Year: 60.65
Nimbus 22 Blue Lifetime Miles: 194.50
Nimbus 22 Grey & Black Lifetime Miles: 156.40
Nimbus 22 Red 7 Black Lifetime Miles: 182.45
GT2009 Lifetime Miles: 227.89
Nimbus 23 Blue/Grey Lifetime Miles: 229.00
Nimbus 22 Blue Lifetime Miles: 150.92
Asic 2000-8 Blue Lifetime Miles: 7.25
Nimbus 22 Grey Light Show Lifetime Miles: 177.28
Hoka Bondi 7 Grey Lifetime Miles: 70.64
Asics 22 Gray Lite Show #2 Lifetime Miles: 58.06
Nimbus 23 Blue Lifetime Miles: 22.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
100.0115.100.000.008.00123.11
Kayano 19 Blue & Purple Miles: 15.30Kayano 20 Blue Miles: 50.65Nimbus 15 Orange And Gray Miles: 39.06Nimbus 15 Grey & Lime Miles: 14.10Kayano 19 Red Yellow & Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I started out this morning towards Payson for a couple of miles but then I started having stomach issues so I decided to try and make it back home, but I didn't! After finding a suitable area for my VPB and taking care of business I headed home to take another pit stop. After that I headed out past the Stake Center to finish up, it was a pretty brutal run as far as my stomach was concerned:( My average pace was just steady at 8:35 with a total time of 1:00:32, my legs were pretty tired towards the end and I was glad to be done!

See ya tomorrow.

Kayano 19 Blue & Purple Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.401.000.000.000.006.40

I got home from work and headed out, it was a beautiful day and I was able to run in shorts which great to say in the month of January. the plan was to run Harrys Hill and then drop down over on to Woodland Hills drive and then down to canal road and then home. I didn't feel real great going up Harry's but I was able to get her done, and then I just let the downhill of woodland hills carry me. On the downhill portion I had a 7:49 mile but I was just trying to keep it easy, I didn't want to push to hard today and I think I accomplished that for the most part. My average pace was 8:35 with a total time of 54:48, the air was pretty bad again today I really felt it going up Harry's but less on the downhill and flat portions. I've been really steady this week with my training and I am glad.

 

See ya tomorrow.

Kayano 20 Blue Miles: 6.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

Fridays are usually a day off or a small run, so today I went with a nice easy small run, I ran out past the old barn on canal road towards Payson. I ran have the mileage that I usually do during the week, so just over 3 miles, my average pace was 8:37 with a total time of 28:23...  I finished up with some upper body weight training and then some push-ups, it was a nice little run and I just couldn't pass up the nice day, I ran in shorts again.

See ya tomorrow.

Nimbus 15 Orange And Gray Miles: 3.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.000.000.0010.10

I ran out past GU Corner down into the river bottoms and then back to the house via canal road, roads at the start were pretty slick but better on the way home. My legs were pretty dead from the get go but I knew that would probably be with the increased mileage this week but I was able to get her done and it was a great week of training, at least for me anyway. My average pace was slow at 8:58 with a total time of 1:30:24, I would like to be able to do this every week through the winter just over 40 miles but I will have to see how that goes.

See ya Monday

Nimbus 15 Grey & Lime Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran the Payson Park loop after work, I included the rollers but I wasn't feeling real great just real choppy, I felt a lot better towards the end than I did at the first, I must have forgot to turn off my watch when I got done cuz it was still on after I stretched so I have no numbers on that. Judging by the miles pace it was around 8:45 average or so, I must have zoned out when I finished or I just didn't pueh the stop botton hard enough. After the run I did my upper body weight training and then finished up with some push-ups.

See ya tomorrow.

Nimbus 15 Orange And Gray Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out to Mini Gu and then back to the house via canal road, didn't feel real great going out but a little better on the way home. My pace was slower at 8:46 with a total time of 53:37, another good start to the week.

See ya tomorrow.

Kayano 20 Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

I just did a short session on the elliptical, to snowy out side for me so I went for the insided work today, 40 minutes total.

See ya tomorrow.

Nimbus 15 Grey & Lime Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.000.000.000.006.40

I ran in the morning today and then plan was to run Harry's Hill, I ran out past the Stake center and then to the base of Harry's and then headed up. I felt pretty good going up and I was about 10 seconds faster than last week, I then hit the downhill and the wheels came off so to speak. I felt like I just hit the wall and it was a death march the rest of the way home, I really don't know what happened, I felt good on the first half and thought this would be one of my better runs but it never happened! Oh well, at least I was able to get her done. My average pace 8:48 with a total time of 56:02, just a real weird run can't explain it at all!

See ya tomorrow.

Kayano 20 Blue Miles: 6.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.100.000.000.000.0011.10

I ran out to GU this morning and then back towards the house, did a mile repeat between Mini GU and the stake center and then back to the house, I was feeling pretty good so I tacked on another couple miles out to the old barn and back via canal road. My pace was good at times and then not so good, but my average for the run was 8:35 with a total time of 1:35:12. I've still been having problems with my abdomen, in fact its really never gone away. It is slightly better than it has been but it is still hanging around, it seems to affect me more on quicker paces and longer runs so it should be an eventful St. George Half Marathon next Saturday. It was a pretty solid week again this week, I didn't run yesterday because my body just kind of said no and I had a pretty good run today so it was good that I listened to my body for a change. Not sure what my runs will consist of next week, it will depend on how I am feeling, probably normal runs on Monday and Tuesday and then do a little taper from there to the race. I ran into my brother and his son Bryan they were out getting there run done too!

See ya Monday

Nimbus 15 Orange And Gray Miles: 11.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.251.000.000.000.006.25

After work tonight I ran the Payson Park Loop but I cut out the rollers, I didn't feel good at first but after the old body loosened up I felt pretty good for the rest of the run. I was able to get in a pretty good rhythm, mile 4 was 7:48 and I didn't feel like I was working hard at all so I made sure I throttled it back a bit after that, I want to take it pretty easy up until the race on Saturday. My average pace was 8:25 with a total time of 52:36, after the run I finished up with some upper body weight training and then some push-ups. Good run today and I'm glad I got out!

See ya tomorrow.

Kayano 20 Blue Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out past Mini GU corner and then back to the house, felt pretty crappy the whole way today just could never get loosened up. I have to take the good with the bad, yesterday was a good run today not so good, that's what I like about running you never know what your going to get:) My average pace was slow at 8:55 with a total time of 54:29, it was another great day weather wise, I was able to wear shorts again so that was good.

See ya tomorrow.

Nimbus 15 Orange And Gray Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

I did some cross training tonight on the elliptical, 40 minutes and just a moderate pace no rsistance. I will run a little tomorrow and then a little on Friday before we head to St George for the Half marathon.  Not real sure what to expect.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I ran after work today and I just went out past the stake center via Canal road, it was sure a nice day with the sunshine on my shoulders. I kept the pace pretty easy and just enjoyed the day, average pace was 8:34 with a total time of 35:07, I will probably run a few tomorrow before we head down to ST George I just want to keep the legs loose.

See ya tomorrow.

Kayano 19 Blue & Purple Miles: 4.10
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Race: St George Half Marathon (13.1 Miles) 01:40:34, Place overall: 169, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0013.100.000.000.0014.10

I really had a great race. I will give details later. I had a 3 minute PR from last years race so pretty darn happy!

Details to come later...

Details.

I staretd off a little fast fir the first mile so i backed off a bit and it seemed to work, here are my splits.

1. 7:33 way to fast so I backed off a little.

2. 7:50 with a little uphill much better pace for my fitness level.

3. 7:53 this is a better pace for me, but I wanted around 7:50.

4. 7:45 feeling pretty good and just trying to bale hay so to speak.

5. 7:50 good.

6.  7:56 this is always a tough part of the course for me mentally,  these darn rollers.

7. 7:56 trying to stay with it mentally.

8.  7:25 pushed the hill pretty good here and I thought "Are you crazy" but I was feeling pretty good so I went with it.

9. 7:39 still hanging in there.

10. 7:42 feeling okay and thinking about a possible PR but trying to focus on the mile at hand.

11. 7:45 feeling a little tired but just trying to get to the barn.

12. 7:44 hanging in there.

13. 7:34 during this mile I realized that I might be able to break 1:40 so I picked it up a bit.

.10 7:04 giving it all i got but just missed sub 1:40.

I am really happy with this race and so Happy to get  a 3 minute course  PR, everything felt pretty good, my abdominal was a little bit of a bother but didn't really get any worse so I just went with it. It was a great day too for my Son Ethan who ran his first half marathon today and he ran a 1:33:00, he hasn't ran hardly at all since cross country and he had no long runs at all. I am really proud of him and it would be cool to see what he could do with some serious training under his belt, he finsihed 4th in his age which he was excited about!

Update with Offical time and place; 169th overall and 9th in age with a time of 1:40:34

Great day!

See ya Monday.

Kayano 20 Blue Miles: 14.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was thinking of running today but decided with the race on Saturday to take another day... It was a travel day back home anyway, we had a great weekend now it's back to the smog!

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.000.005.15

I ran out past the stake center and then towards Mini GU, just went pretty easy and my legs felt pretty darn good. My back is still pretty Jacked up from the hotel bed but I think it will come around, my abdominal is tender but it really didn't bother me to bad at all on the run. My average pace was at 8:35 with a total time of 43:55, I will gradually ease back into it this week but the only race on the schedule is the Spectrum 10K in March so I'm not going crazy with mileage, maybe upper 30 to 40 miles a week or less.

See ya tomorrow.

Kayano 20 Blue Miles: 5.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

After work I ran out past the old barn on canal road towards Payson, just real easy, my legs hurt from the ankles up to the knees, it wasn't a very pleasent run. Average pace was slow at 9:02 with a total time of 36:50, back felt better today but my legs did not! Oh well, at least I got something in today.

See ya tomorrow.

Kayano 19 Blue & Purple Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.260.000.000.000.005.26

After work I ran out past the stake center and then I ran the pretty little hill loop and then back home, my back was way jacked up again for some reason but I was able to get her done. Average pace was 9:00 even with a total time of 47:19, it was slower but a lot of that was my back just would let me get the turn over but thats okay.  I'm glad I was able to get out again this week and I ran in shorts which was nice.

Nimbus 15 Orange And Gray Miles: 5.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Scheduled day off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wasn't feeling real great in my abdominal area so I took today off as well, kind of a bummer but better safe than sorry.

See ya Monday

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

I ran after work today and it was sure nice for the end of January, short sleeves and shorts, it doesn't get any better than that! I ran the Payson park loop but cut out the rollers, pace was just average and I felt okay at times and then not so great at times... My abdominal area is tender and sore again but tolerable, but everything else felt pretty good. My average pace was 8:34 with a total time of 53:24, I finished up with some upper body weight training and then some push-ups, it was a good start to the week.

See ya tomorrow.

Kayano 20 Blue Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out past Mini GU and then back to the house all via canal road, felt okay at the start, not so good in the middle and then better towards the end, so a little bit of everything. My average pace was 8:44, slow, and then total time was 53:08... I ran in shorts and short sleeves again so that was nice, it got a little cold towards the end but it was nice again today.

See ya tomorrow.

Nimbus 15 Orange And Gray Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today... Abdominal was way tender so I decided to take the day off.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Bad roads and snow so nothing today.

See ya Tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
100.0115.100.000.008.00123.11
Kayano 19 Blue & Purple Miles: 15.30Kayano 20 Blue Miles: 50.65Nimbus 15 Orange And Gray Miles: 39.06Nimbus 15 Grey & Lime Miles: 14.10Kayano 19 Red Yellow & Blue Miles: 4.00
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