| 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 | | 244.75 | 27.60 | 2.00 | 0.00 | 274.35 |
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - Early morning run with the guys from Clyde's. 10.25easy but steady. |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - 8 miles @ 6:30 pace. PM - 4.5 miles easy back from the store.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles easy. Pretty tight this morning. I'm hoping to do a little tempo tomorrow on the DT Course. |
| 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 | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
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AM- Group run (about 30 people) down the Dog Town Half Course. I wanted to do a 7-9 mile tempo after warming up for about 4 miles, but only ended up making it a 4 mile tempo before my hamstring, hip and lower back started to really bug. The tempo was decent, but nothing great. I'm still figuring out my new watch so the pace was between 4:36 - 5:51 pace. I ended up really slowing down at the end due to hurting and feeling so tight.
I was planning on extended, but decided to call it a day -Total miles 13. |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - 10 miles easy. Himstring and hips still really tight. I spent some good time stretching last night, but I still feel very robotic.
PM - 2.5 miles home from the store, easy. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - I've decided to keep this week's runs easy and steady and skip the speed work until this hamstring is worked out. It starts feeling better, but each time I do speed work it seems to tighted back up. We'll see how it goes.
Out and back this morning. 7 min average.10 miles.
PM- Ran home, back way this afternoon. Easy. 4.5 miles. |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - I decided not to wake-up and go with the guys this morning. My massage was pretty deep on my hamstring last night and didn't know how I was going to feel going out this morning - so, I just did my run solo. 10 miles, slow 7:40 - 8:00pace.
PM - Went out and got an easy 2.5 miles with Isaac following on his bike. |
| 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 | | 12.50 | 0.00 | 2.00 | 0.00 | 14.50 |
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AM - Steady paced run this morning w/ 2x1 miles pick-ups @ 5:15-5:20 pace. 6:40 average. Hamstring felt pretty good, except for after my 2nd pick-up is started getting a little tight. Great morning for a run!
PM - Easy 4.5 miles home from the store. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not Feeling well. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Ran with the club. Stayed with Kendra and ran a 8:20 ave. Almost sprained my ankle on a rock within the first 1/2 mile of the run. It was pretty tender the rest of the run. 10 miles. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles easy this morning. Ankle still a little tight. |
| 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 | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| AM- Went up to Diamond Valley and did a short little trail run in the snow with Kendra. Ran up to the top of the Cinder Cone. It was a perfect morning. 2 miles.
PM - 10 miles on the treadmill at the rec center. I seriously sweat my brains out. 5 miles @ 6:00 pace.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy Run. Out and back. 10 miles |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM - 10 miles this morning. My hips and back were really tight. Not a good run. PM - 4.5 miles home from store. Just felt really tight. Spent some time stretching this evening and went and did weights at the rec center.
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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 | | 4.50 | 5.50 | 0.00 | 0.00 | 10.00 |
| AM - Pretty good run this morning. Felt a lot better. I picked up the pace for the middle part of the run 6:00 pace for about 5.5. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - Met-up with the club and ran an easy 16. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Nice cool morning with a little breeze. Did a little warm-up and picked it for a 6:10 ave for 7 miles and slowed it down for the last mile.Felt nice and relaxed and smooth. Hamstring started to tighten up a little towards the end but it was much better than it has been.
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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 |
| AM - 8 miles. Not doing too hot this morning. My hamstring started acting up. I have a massage tonight. PM- Spent a little time stretching and I'm feeling a bit better. 6 miles.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Didn't get up and run with the guys. I ended up not having to go into the store until 3pm so I ran a little later in the morning. 10 miles. Felt pretty good but just took it easy. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| am - 10 miles into the fields out and back. Saw Justin and chatted with him for a while. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles Steady. Out and back on Telegraph. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
DogTown Half Marathon (13.1 Miles) 01:16:57, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 13.10 | 0.00 | 0.00 | 19.10 |
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AM - Met with Dave & Clyde up at the Harley Shop to do a little warm-up. 5 miles. Then went down to Mindy's and got my socks that Kendra has brought because I drop them on myu way out of the house. 1 mile.
Dog Town Half Marathon:
I have been using my new Timex GPS and I still haven't figured out how to have it take "auto splits" so I don't have a break-down of my mile splits. The first 5 miles of the race was a pretty good down hill from the top of Coral Canyon to the Virgin River. I stayed about 10 meters behind Tyson and averaged about 5:35 pace until we hit the river bottom. Once we hit the slight uphill to the bridge my pace dropped to about 5:51 and Tyson began to drop me. I could still see Dave and Clyde up ahead as well and crossing the bridge right before I hit the dirt. Once I crossed the bridge and started going up Dam Rd I really started dropping off the back of Tyson. My pace really slowed, I think I was about 6:25 going up the hill. After cresting the hill and heading down towards Washington Fields Rd. I was back to a 5:51 ave, but couldn't seem to get myself below 4:45 pace. This is about when I started getting really pissed at myself for being such a baby. From there it was all the same - me just getting upset with sucking so bad. Going up Majestic I hit an amazing high speed of 7:50 pace at one point and started looking back to make sure no one was coming. After hitting the top of the hill I was able to get rolling a bit more and got my pace back down to 5:45-5:50 pace to the finish.
I really wasn't too happy about this race. I think I should have been about 1 min faster. Once I started having to work hard I got a bad attitude and It was all downhill for me from there. Part of my problem could have been having a 10 hr non-stop day at the store on Friday. I never really do well if I'm working on my feet all day before a race. Although, I think most of it had to do with my attitude. Live and Learn!
For anyone thinking about doing this race, I highly suggest it. It was well organized and a good course.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- Hamstring was really tight this morning. I just got out and got it done. Slow, Slow 10 miles. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 10 miles out and back this morning. I'm feeling a lot better and a bit looser. Easy but more steady than yesterday.
PM - 6 miles home from the store this afternoon. Steady pace. I think I'm going to spend some time this evening stretching and massageing this hamstring. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run
Last night on my run I started feeling dizzy and sick. By the time I got home I really felt thrashed. When I woke up this morning a had a solid fever and ended up vomiting 3 time during the day. Not Good!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 244.75 | 27.60 | 2.00 | 0.00 | 274.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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