| 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 | | 244.85 | 8.55 | 0.00 | 0.25 | 253.65 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Great run this morning did my Washington Loop. Good steady pace - dropped it down into the mid 6's for a few miles. Still a little tired from this weekend. |
| 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 | | 4.50 | 3.00 | 0.00 | 0.00 | 7.50 |
| Ran home from the store tonight - good steady pace did a fartlik/ tempo workout. Felt really good. However, my ankle is a little sore. Excited to be back to running this week and feeling strong. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran Home From the Store Good steady 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 | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran With the Club - Golf Course Trail Extended down around the temple. Nice steady pace with a little Fatlik. |
| 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 | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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Ran with the Club. I was going to do 20 but decided I only needed to do 15 - Nice Steady pace - Dropped it down to 6 min pace and a little below for a while.
I'm planning on getting back to my normal routine next week. My ankle has been feeling a lot better. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Two good steady 7.5 mile runs - to The Store and back home. Feeling pretty good and strong. Looking forward to the 10k this weekend.
I've also been enjoying not running with my Garmin on non-speed days. Just going off of feel. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Went to the SCHS Track to help out with the group speed workout. Only Stacy Bracken and I showed. Durring the 3rd 800 I felt my calf just role-up into a knot. We were'nt even goign too fast just about 6:20 pace, but I think It's all related to my POSTERIOR TIBIAL TENDON issue. I'm going to massage it a little today and get some Wintercrest on it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the treadmill late at night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
The Spectrum 10k (6.2 Miles) 00:36:28, Place overall: 10, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Spectrum 10 -blaw, blaw, blaw.
Good race - just not to exciting race for myself. |
| 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 | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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Race 9+ to the store from the house - extended route.
Ran home 3.5 to meet Kendra and the kids. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Ran to the Store this morning from the house. Nice pace. 7.5
Ran home the long way 9.5 - nice pace as well. It's really starting to get warm. I had my tights on and had to stop and take them off. I was sweating pretty bad. |
| 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 |
| Easy run with the club. Last 3 dropped down to 6:20 pace. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Ran to the store this morning. Easy run 7.5 miles.
Ran 7.5 miles from the store to the house. Stop by Mike's "Warren Energy" to say hi on the way home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(24) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.55 | 5.55 | 0.00 | 0.00 | 17.10 |
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Great run this morning with the club. Ran a 5.7 mile loop 3 time with the second loop being a tempo - ran the tempo at 6:01 Ave/Pace
Felt great and much better than last weeks 10k. I'm looking forward to doing that workout again in the future to see if I've improved. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Two great runs today from the house to the store and back. Everything was flowing really well didn't really push but still ran a nice solid pace. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.25 | 8.25 |
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Went to the track for the Tues. Morning Group Workout. Dawson and I were there only ones so we rocked the track for a few mile. During our cool down I decided to run a couple quarter repeats with Hayden. Hayden had already done a few when I came in. I think we did the 1st one in 63. Then on the second Hayden started having some issues with lightheadedness and shortness of breath so we stopped. I think he was just depleted from sleep and not having enough food in him.
Evening fun only did 3. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Ran to the store in the morning. A little tired this morning, not feeling to saucy. 7.5
Running home from the store @ 3pm. 7.5
Just miles 7:00 - 7:30 Pace - I think. I stopped wearing my Garmin during my slow days. |
| 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 | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Great run to the store this morning. I had an early phone appt and ended up doing a 2 mile tempo to get here on time. Looking forward to the club run tonight @ 6 pm. Great run with the club. 10 mile loop. My legs got really chaffed. Nice solid pace. Got a little tired at the end. 7 min pace (according to Clyde). |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Got a massage this morning. Then Ran to the store - Slow. Pretty tired this morning. 7.5
Looking forward the trackmeet this afternoon and seeing some good races.
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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 | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
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Ran with the group this morning did the Snow Canyon Loop From the Store. I pretty much sand-bagged it all the way up the hill. I figured there was no reason to push. About the last 4 miles I picked up the pace a little and caught up with Bill and picked up a little distance on Clyde. Average pace was probably around 7:30. Good run to end a great week.
Very happy with my running this week. Next week I plan to keep it at 80 and continue building a good solid base (I'll probably keep it in this range for another 5 weeks). As of right now I have no tightness or any other nagging little issues in the legs. My goal is to continue to stay consistent, build the solid base I'll need to train really well this summer with the guys. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Run to the store long way 9.5
Run home 7.5 |
| 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 | | 244.85 | 8.55 | 0.00 | 0.25 | 253.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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