| 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 | | 256.20 | 31.20 | 24.20 | 1.00 | 312.60 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River Loop. Still Feeling tight from Sat. Race. |
| 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 |
| River loop again. Good steady pace felt much better today. Evening Massage. Calves were pretty jacked.
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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 |
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Easy 4 miles this morning. Club run tonight. Nothing crazy - good steady pace. About 10 miles with Clyde's bathroom stop.
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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 | | 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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| | Race: |
LAKE TO LAKE RELAY 50 MILES (50 Miles) 05:05:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 10.00 | 0.00 | 16.00 |
| Ran the Lake to Lake Relay with Bill, Dustin, Clyde and Dave. We really had a great time. I ran leg's 4 and 9. Felt much stronger than last year. My leg two was in the 5:30's. However, leg 9 was much slower - about 6:19 pace. Next year they should add a third leg.
It was great seeing everyone out on the course and talking with all the other runners. Good Times!
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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 nine this morning - store loop. Felt pretty good, just kept it easy. 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 | | 10.25 | 0.00 | 3.00 | 1.00 | 14.25 |
| Morning - speed work out 3x 1 mile and 2x 800. Didn't feel the best today - it was actually quite frustrating. 1 - 5:11 - a decent time but just felt like I was working really hard to get the legs to move. 2 - 2:26 - started off too fast, and almost fell on my face towards the end. 3 - 2:35 - I had a few little hills on this route. 4 - 5:27 - happy with this considering how I was feeling for the day. 5 - 5:19 - had a better recovery. Evening - 5.5 from store back to the house - long way.
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| 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 |
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Went out and did the river loop this morning. It's great to have warmer mornings and not have to worry about wearing tights. I had a bit of a tought time getting going, my legs were still tight from yesterday's speed workout. I also started watching my food intake on Monday, so I'm depleted from having a lack of carbs the last couple days. The first 5 miles were slow, but I started picking it up about half way through.
14 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 | | 11.50 | 0.00 | 3.00 | 0.00 | 14.50 |
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Morning run - easy 4 miles from the house up to the light on Telagraph. Felt good to get out and get a short run in.
Great group run tonight - Mike, Bill, Amber, Ty, Conner, Nick M., Aaron, Clyde and Myself. The weather was wonderful - It felt like it was 80 out and I ended up taking my shirt off towards the end of the run. We did the "pilot" loop with a small 3+ mile tempo towards the end. I expected myself to struggle a bit since I havn't been taking in many carbs this week.
Thanks for the great run everyone. |
| 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 | 0.00 | 0.00 | 8.00 |
| Store loop - easy 8 |
| 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 | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| Met up with everyone at Clyde's house to run his 10 mile loop twice with the second loop being a tempo. Didn't turn out too well. Pretty much bonked the whole run, even before the tempo. Just not a good day. |
| 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 | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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Store loop this morning - steady pace.
Evening - 6 mile loop slow and 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Great morning - "easy" 20 on the thursday loop x2 with a little extension (Clyde, Dave Logan & I). We did the first loop backwards and thought it was never going to end. The second loop went by a lot faster just by goign the normal direction. However, I was getting pretty tired towards the end. It was great to get out and get those miles in early. I'm feeling a little tired tonight, but not too sore. I'm planning on an easy day tomorrow. |
| 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 | 0.00 | 0.00 | 0.00 | 9.00 |
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Still feeling a little beat-up from yesterday - just took it slow. Store loop - 9 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 | | 14.00 | 0.00 | 2.00 | 0.00 | 16.00 |
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6 miles this morning. I little overcast, but still a nice temp. Nice steady pace.
Club run tonight - Aaron, Ty, Amber, James and Myself. Crazy windy - I felt like we were pushing the whole run, but still going slow. The last two brought the pace down to about 6 min pace. Great run. Massage by April tonight. I'm pretty jacked.
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| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice short run this morning. I had to get back quickly to be on the radio. I might go out and get in a couple more tonight. Just taking it easy for the race tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Race: |
Spectrum 10k (6.2 Miles) 00:34:34, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.20 | 0.00 | 11.20 |
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2 mile warm-up.
It was great seeing and talking to everyone before and after the race. I love the excitement! I was hoping to get a new "old man PR" on the course today - and I luckly managed to pull it off.
Here's the splits:
1: 4:54 - the gun went off and everyone took off like crazy. Clyde and the guy that won were a good 30m in front of me by 1/4 a mile into the race. I couldn't believe how fast the race was starting. The first place guy didn't even look like he was working. Just kept a nice steady turnover.
2: 5:30 - Heading behind the sand dune I struggled a little mantaining the pace on the rolling hills. Just tried to relax as much as posible. I need to work with power on the uphill.
3. 5:21 - Going down towards Red Mountain Resort I was already getting tired and felt like I was paying the price for that first mile. When we got to the bottom of the hill I got passed by the guy who came in second.
4. 5:48 - Going up the hills by the houses I just had no power and I kept see the guy that pass me pull away even more. I also had Tobi run next to me and help pace me up the hills.
5. 5:57 - More stuggle. I saw that I was catching Clyde and knew that he must be having serious issues.
6: 6:00 - Saw the guy that came in second pass Clyde. I was feeling pretty frustrated I couldn't get going myself. I couldn't seem to get my heart rate up high enough to get my legs moving. Just not enough high-end Vo2 type workouts under my belt.
6.2: 5:27 pace - Was some how able to squeek some push out at the end.
After the race I ran back and helped Kendra come in and finish her PR race.
Overall I'm really happy about my race and the improvement from last year - 35:57 for 2010. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run away for our anniversary. ;-)
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| 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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Store loop - easy. Ham and calves still a little tight from race.
Store loop - backwards from the store to the house -6 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Lame run this morning - set out to do 14 and turned it into 8. Just felt totaly flat, and my hip was catching a little. |
| 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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4 miles easy in the morning.
10 miles with the club this evening 6:33 average. Nice solid 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, just wanted to rest up before the SH Marathon tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Sand Hallow Marathon (26.2 Miles) 02:55:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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What a fun morning. I wanted to do this race as a training run for UV Marathon in June. I decided to not use any Gu, just drink water and not use my Garmin (I forgot it) for this race and just run off of feel. I also happened to pick up mismatched shoes as well this morning in the dark - Type A on the left foot and DS Trainer on the right foot. So I had an interesting morning of not being totally connected with my brain. It ended up being a great way to work my right hip a little more and gave me the opportunity of running 16 miles lopsided. Luckily Kendra brought me my other shoe about mile 16- 17 to help level me out a bit more.
I didn't have a Garmin so I have no idea what my splits were. I just tried to keep a nice stead pace and everything felt pretty good except for the HUGE hill leaving Sand Hallow and the last 4 miles. My feet started feeling a little beat up and I think the lack of carbs was getting the best of me.
The whole race I ran by myself except for the first 4 miles or so I ran with TyAnn. So, when I came across the finish line I was honestly surprised with the time. I'm glad I didn't have the Garmin for this run due to me just wanting to use it as training. It was nice not getting caught up on time and pace while I was out there.
Overall I'm really happy about the run. I'm hoping it will help me be stronger the last 6 of UV marathon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Went out this morning and did an easy 8. Everything felt pretty good except my left knee is pretty tight. I just need to spend a little more time rolling it out with the stick. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Zero - I thought I should take another recovery day due to my knee flaring-up. |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran 9 in the morning and 2.5 at night. The knee is feeling a little bit better but still not 100%. Just did the store loop in the morning and ran home after the store closed-up. I'm anxious to get this knee back to normal and get going again. Everything else feels great. |
| 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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Ran 4.25 in the morning out and back. The weather is great!
Club run in the evening. Nice solid pace. My kne started acting up about 6-7 miles into the run. I just slowed down and took it really easy the rest of the way in.
Massage tonight. April dug into the side of my quad, Oh did it hurt. I think we made some huge gains on my knee issue. |
| 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 | | 256.20 | 31.20 | 24.20 | 1.00 | 312.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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