| 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 | | 121.50 | 0.00 | 23.20 | 0.50 | 145.20 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 8 miles out and back this morning. Ran up towards Pine Valley and back. Felt a little tight at the beginning but warmed up about 5 miles into the run on the way back down the hill. .5 miles Ran with Isaac in the afternoon. I'm trying to teach him about pacing himself. 5 Miles this evening before dinner. Ran about 7 min. pace. Felt pretty good. Tonight I plan on spending some extra time stretching. I've decided to start tracking my weight because I'm trying to drop 10 lb. Today it was 173.5 |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Very tired this morning due to the increase in miles yesterday. Put off my run until this evening and ended-up running 5.5 miles. The run felt pretty good. I wasn't too tight, except for my left I.T. Band. My weight for today is 173 lbs. |
| 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 | | 8.00 | 0.00 | 3.50 | 0.00 | 11.50 |
| Ran with Bill, Dustin and Clyde from the North end of Snow Canyon down to the Chuckawalla Trailhead. The run was pretty much all on the dirt except for a small portion that went on the Snow Canyon Bike Trail. I think it was one of the best runs I've had recently. Very scenic and I felt good for most of the run. There was one section where we climbed about 800ft in 2 miles which was crazy but it felt good once we were on the top. After we reached the top of the plateau Clyde started pushing the pace a little. He ended-up putting about 100m on me by the time we reached the Trailhead at Chuckawalla. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy today. Was planning on getting out this evening for another run but didn't. |
| 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 | | 8.10 | 0.00 | 1.00 | 0.00 | 9.10 |
| Felt good at the start of the run but about 3 miles in my calf muscles started really acting-up. I had to slow way down. Not a very good 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8 miles slow up towards Pine Valley. My Calf muscles were still really sore from yesterday. One of the slowest runs in a long time. I just want to stay injury free. Snowing like mad the begining of the run. Ran .5 with Isaac. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| Good run not as tight as yesterday. I did my out and back up towards Pine Valley Again. I love the work-out when I'm feeling Ok. It starts at Elv. 5221 and goes to Elv. 6133 in 4 miles then I turn around and come back down. Today I took off 21 min from my time from yesterday. Went out tonight and ran 4 more miles easy and slow. 32 min. Seeing what everbody is running and trying to keep-up is going to be the death of me. The fastrunningblog haunts my lazy thoughts too often during the day. I guess that's a good thing in a twisted way. For you guys that were giving me a hard time about my sweet running shoes, I got a new pair today. So, watch out they're fast. My weight for today: 171.5 |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 9 inches of snow. Decided to opt-out of today's run and went sledding with the family. We had a blast, maybe I should count all the trips up the sledding hill as easy miles. After about 20 min. we busted the sled by going over a huge rock. Don't worry nobody got hurt. However, my rear is just a little stiff. |
| 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 | | 12.00 | 0.00 | 3.00 | 0.00 | 15.00 |
| Woke up this morning to 12+ inches on the ground. I Felt like I was back in New Hampshire. It's been nice to see all the snow, however I'm happy to know that it probably won't stay for very long. Ran with Clyde and Allen today and felt pretty good. I haven't ran a 15 miler for a while, probably since October. Last Sat. I was sucking wind on our 11 mile run and today I felt much better even though it was longer. I'm probably getting a little stronger, plus I really think my old shoes were jacking up my legs more than I had originally thought. We kept a pretty steady pace most the way, and started picking it up with about 4 miles left. With about a mile to go my hamstrings started giving me a little trouble so I slowed down a bit till the end of the run. Overall I was pretty happy with the run. When I came home I ate a little bit and drank some of my "MaGiC JuIcE". |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 2.50 | 0.50 | 15.20 |
| Crazy Work-out day. I probably over did it a little. 4 miles in the morning easy. 2.5 around the park before my run with Clyde & Bill. 7.7 with Bill & Clyde from the St. George Finish line to the T-Bone Trailhead and back to Finish Line. Felt good most of the way. Had some side aches that were causing me some problems about 3.5 miles into the run but, focused on my breathing and it went away. Kept a steady pace coming back into St. George and across the Blvd. Then, Clyde decided to step it up with about 1.2 miles left. I don't think I've run that fast in a long time. Clyde has this way of just shifting into overdrive so fast it's scarry. Luckly he hasn't been feeling as saucey as normal and it didn't last for too long or I would still be laying in the gutter on the side of the road. Over all I felt pretty good about the run minus the side aches. 1 mile this evening "Always On The Run". |
| 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 | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
| Ran the Spectrum 10k run from Snow Canyon to Ivans. The temp. right before the race dropped 10 degrees and they started about 15 min late so I wasn't warmed up like I would of liked to have been. I felt good about the first two miles and I was with Clyde the first mile or so until he did one of his speed racer surges. Then I started having problems with my legs. My hams and my calf muscles started to feel pretty tight. Around mile 3 Dustin passed me and told me to stick with him but I just couldn't move my legs fast enough. However, aerobically I felt just fine. I ended-up having about 2-3 more guys pass me in mile 4. In mile 5 I tried to push it as hard as I could and my legs just wouldn't move. It was like a bad dream. I came through under 39 min which I haven't done for a while so I guess It's OK. I think my legs would have felt better had I run a little more during the week. After the race it started raining cats and dogs. |
| 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 | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Did my out and back run up towards Pine Valley. Felt pretty good going up and ran pick-ups on the way down. |
| 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 | | 13.00 | 0.00 | 2.00 | 0.00 | 15.00 |
| 5 miles this morning easy. Very wet and snowing. Felt pretty good.
1 mile slow run around Worthen Park before running with Clyde and Dustin.
9 mile loop from the park down to the river trail and up and over Formaster Ridge and back to Worthen Park. We just cruised along most the way, but I started having major IT band issues about mile 4 so we stopped and I stretched, which help a little. Then after we went over Formaster Ridge and started picking-up the pace the side of my knee started getting tighter and tighter. I thought I should have taken it easy but I didn't and just ran through the initial pain. By the time we got back to the park and ran a 1/2 mile cool-down I was cramping-up pretty bad. When we stopped I started feeling the sharp pain on the side of my knee and realized I really Jacked-Up my IT Band. It's now 10:50 pm and I can hardly walk because of the pain and just general knee weakness. I'm so stressed this is going to screw-up my training. I'm planning on messaging, icing, and anti-inflammatory. Does anyone have any other suggestions? |
| 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 | | 0.20 | 0.00 | 0.00 | 0.00 | 0.20 |
| Went out for a slow short jog just to see how much better the knee felt when running on it. It is still feeling pretty weak and discomfort during running. But no pain like before. When I put my hand over the side of my knee and move it I can still feel the IT Band "pop" over the side of the knee joint. When walking around I feel just fine and don't feel any discomfort. I've been massaging it like mad and icing it like mad. I think I'm going to go ahead and purchase the supplements Sasha suggested. I'm planning on getting out and tring to get another short jog in tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Easy Walk/Jog. 6:30 am I don't wake-up as early as the BULL. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| went to walk-in-care for my soar throat. took a strep test on the throat but came back negative. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy. Knee felt a little tight, weak and I had a touch of discomfort. It was nice to get out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 with the group. Bill stayed with me the whole 5 due getting over food poisoning. After about 2.5 Clyde and Dustin took off ahead. My knee was pretty tight at first and it took some time to get it loosened up. I think we ended-up walking about 4 times during the 5 miles. Tonight It feels pretty good and I'm feeling like it might be healing better than I thought. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Had a deep tissue message thurs night. My knee felt good until the end of the 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 | | 121.50 | 0.00 | 23.20 | 0.50 | 145.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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