| Location: St George,UT, Member Since: Feb 07, 2006 Gender: Male Goal Type: Local Elite Short-Term Running Goals: Run below 2:30 in the Marathon. Personal: I currenty live in Southern Utah. My wife Kendra and I have 4 children and no pets. We also own/operate the St. George Running Center a specialty running shoe store in St. George UT. We also head-up the St. George Running Club.
St. George Running Center
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 241.64 | 8.00 | 33.60 | 0.00 | 283.24 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 0.00 | 10.50 |
| Went out in the cold this morning and did 11 miles, w/4 miles at 6 min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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River loop from the house. The most snow I've ever ran in here in St. George. I had to be careful not to slip in some areas. Saw a car that went off the road over by StoneCliff.
11.5 @ 6:50 Average. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.50 | 0.00 | 9.25 |
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Store loop with mile repeats.
1st - 5:18
2nd - 5:24
3rd - 5:13 pace for only .50, was planning on a mile but I was hurting pretty bad and blew-up.
4th - 5:22
I was really happy about these repeats, except for having to stop my 3rd early. I just got too excited and went out too fast. I was surprised how tired my arms are after doing these repeats today. I'm not sure if I'm holding my arms wrong or they're just being wimpy (mostly in the forearm). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Up all night due to sick kids, worked until 7pm - no run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Nice steady run 6:55 pace - river loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop 14 - 7:10 pace ave. Nice morning a bit warmer than yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 4.00 | 0.00 | 0.00 | 14.50 |
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Group run - Aaron, Logan, Clyde, Dave & I ran the new SG Half Course. 6:38 pace average. 4+ mile tempo at the end. Felt pretty good until the tempo and my stomach started having issues. Good morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy Run - Store Loop. 9.25 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
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Store loop w/ 4x1 mile repeats. 3-5 min rest. Same repeats as last Tuesday.
1st - 5:18
2nd - 5:24
3rd - 5:30 - last week I blew-up on this repeat and only got .50. So, I'm happy I was able to get through it with a somewhat respectable time.
4th - 5:21
It felt good to get this workout out of the way this morning. I found it difficult getting into a rhythm the first repeat, but felt better as I worked through them. Pretty happy over all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Nice steady pace. Got tired the last 5 miles and slowed down at the end for some reason. Just feeling depleted today. I could have been a little dehydrated. 14 miles 7:10 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 2.00 | 2.00 | 0.00 | 13.25 |
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Went out and did an easy 4 miles this morning before my massage. Group run from CC. Ran the 9.25 mile loop on the bike path to Flying J to Bloomington and back to the CC. Great run - 6:24 average. Busted out a good .50 mile pick up around mile 6 or 7 on Navajo Dr.. The last 2 miles on the bike pace turned into a solid tempo. I felt pretty good but just couldn't hold below 5:30 so I got spit out the back of the group going into mile 9. Overall, I'm pretty happy with how I felt today. I'm feeling a little more relaxed below 6 min pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 store loop this morning. Took it real easy parcheesi. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.64 | 0.00 | 0.00 | 0.00 | 14.64 |
| Met-up with Dave, Logan, Mike, Bill, Dustin, Aaron and Clyde this morning and ran the SG Half Course. Nice steady pace. I didn't have the Garmin but according to Dave's Garmin we averaged in the 6:40's. I really didn't feel that great this morning, my left hip was acting up a little bit. Started a small push the last 5k - got dropped.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Slow going this morning. I don't know what my problem was. I think I'm going to spend some time stretching tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
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Really happy with the gains I made today in my 1 mile repeats. This is the third week in a row I've done the 4 x 1 mile repeats on the same course. About 10 sec fast per mile.
1st - 5:08 2nd - 5:18 3rd - 5:21 4th - 5:09 Planning on taking the rest of the weeks run easy. I have a massage scheduled for Thurs. So, we'll just see how Sat. goes at the SG Half Marathon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 mile river loop. Slow, Slow, Slow. Tonight I'm going to spend some extra time stretching.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy run this morning. Store loop. 4 x100m strides at end. No club run for me tonight, I'm getting a massage! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
St. George Half Marathon (13.1 Miles) 01:17:55, Place overall: 14, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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Great morning for a race - good weather 41 F at 9am with no wind. Here's the splits:
1st - 5:55
2nd - 5:58
3rd - 5:48
4th - 5:45
5th - 5:55
6th - 6:02
7th - 5:51
8th - 6:03
9th - 6:09
10th - 5:57
11th - 6:01
12th - 6:03
13th - 5:55
13.1th - ?
I was really happy about this race. I struggled a bit more than I thought I was going to the last 6 miles. Going around the second loop past the Dixie Center I had to keep telling myself to push out of my comfort zone and not just set back and cruise. I haven't done any tempo workouts past 4 miles since September so my body and brain weren't liking the discomfort. I was shooting to go under 1:18 and I made it - by only 5 seconds, but I made it.
It was great to see Paul, Michelle, Jeff and others from out of town. Almost everyone had a pretty good race. I really think it's going to be a great year of racing for the group.
Moving Forward: My next race is the DogTown Half Marathon in Washington, UT the end of Feb. I'm going to drop a few more lbs. in the next month. I'm still at 170lb - my best race weight is 155 - 160. I'm hoping that will help a bit. Also, I'm planning on bumping the weekly miles up from 50-60'ish to the 70's for the next month as well and continue with the Tues & Thurs speed and tempo workouts. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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Store loop this morning really slow.
After the race and helping out at the store on Sat. I came home to a couple of sick kids. Stomach issues and vomiting. It wasn't too hot of a weekend. By Sunday I wasn't doing well. We'll see how it goes this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Store loop - nice steady pace, great morning! I normally do speed on Tues, but decided to hold off today to let myself recover from sat's race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop - easy but steady. 7:18 average. Great morning, felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 2.00 | 0.00 | 14.00 |
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River loop about 7:15 pace. 2 x 1 mile stiders in the 5:40's - trying to get my legs moving again after the race. Good Morning.
I'm not going to be able to make it to Club tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 1.00 | 0.00 | 9.25 |
| Easy Cheesy run this morning. Did the Store loop with 2x800 strides at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
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Met-up at Clyde's house this morning with Aaron, Mike, Dustin, Bill and Clyde. The plan was to do 20, but I only needed 15 for the day so I cut the second loop short. Nice steady pace most of the run. We started off really slow but I still ended up with 6:47 average pace. I had a few stomach issues as well from Cafe Rio the night before So, I had a pit-stop at Pilot.
Really happy about the run and a good end to the week and a good month. I'm really happy with the improvements I've made this month and my race at the SG Half.
Next month I plan on keeping the miles about 70 miles a week and keep doing my Tues and Thurs speed workouts. I'm thinking about going back to doing 800's or 1000's again on Tues. but in a different location and not every week. I also want to build-up my mile repeats to 6x1 miles with all of them as close to 5min pace as possible by the first part of March. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy, Easy. Nice morning. Store loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 241.64 | 8.00 | 33.60 | 0.00 | 283.24 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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