| 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 | | 145.62 | 0.00 | 21.20 | 0.00 | 166.82 |
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Got up early and did 11.5 in the reserve via Red Mountain Spa, Snow Canyon to Chuckawalla. |
| 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 | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
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Met Paul and Bill over at SCHS Track only to discover there was another soccer practice going on. So, we ran on over to the Middle School and and ran on their paved 1/4 mile track.
1.5 Mile Warm-up.
1st mile - 6:00
2st mile - 6:00
3rd mile - 6:19 ( got pricker in shoes and had to stop and pull it out)
4th mile - 6:22
The workout wasn't extremely fast, however I wasn't sore this morning and wasn't fatigued after as well. We started off wanting to run 6's for the first three and 6:40 for the 4th. I think I'm finally starting to get a sense of pace and being able to choose a pace and keep it there.
After the repeats we ran about 600M barefoot.
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Got up a little earlier and ran my 11.5 desert reserve loop. Took it easy. About 8 miles in I started feeling a little dehydrated and fatigued. I soon remembered I hadn't had any food or water since before our repeats last night - not too smart. However, when I got home I did put myself on the scale and I was down to 164 (a new low since 2001). |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Easy 5 this morning out in the reserve. I'm really liking getting out early and running when the temp is perfect. Soleus was a little tight, but loosened up after a couple miles.
Looking forward to the club run tonight.
Ran with the guys out into the desert reserve. Pretty good run, took it easy. Started feeling a little fatigued towards the end of the run. |
| 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 |
| Still a little tired this morning and feeling a little over worked. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Desert reserve run. Morning - 7 miles. |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Morning - We had a pretty good workout this morning. We did a short ladder
with a 800M warm-up, 2x200M, 2x400M, 2x800M, 800M cool down.
Evening - Ran with Clyde and Paul at the Dixie Track. 1 mile warm-up 3x1mile, 1.25 mile cool down. 1st mile - 5:23
2nd mile - 5:38
3rd mile - 5:39
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| 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran with Clyde - slow run - desert reserve - morning 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 | | 11.37 | 0.00 | 0.00 | 0.00 | 11.37 |
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Ran with the club out into the Reserve over by the Golf Course. Good run with some good climbing. Extended the run with Luke over the T-bone trail and down the turkey rd to tabernacle and back to the store via the diagonal.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| took the day off! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Race: |
Run 4 Kids 10K (6.2 Miles) 00:36:55, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.20 | 0.00 | 10.20 |
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Ran the Run 4 Kids - Pretty happy with the results, mostly happy I'm not sore this morning. I'm not sure what my splits are because I haven't had a chance to take them off my Garmin. They are pretty close to Dustin Ence's splits except for the last three mile.
I wanted to start the race off a little slower than I have the last couple races and control my pace a little. I've been getting to the end and finding myself dead and not able to maintain a reasonable pace the last couple miles. I think the strategy payed off, however I think I had a little too much left at the end because I noticed I was sub 5 for the last portion of the race (down hill).
I'm glad we're running another 10k this coming weekend just to get used to racing again, and running at faster speeds. I also think it will help with my overall strength as well. I would like to get back down to running 10K in the low 5min 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 in the desert reserve. |
| 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 | | 10.50 | 0.00 | 3.00 | 0.00 | 13.50 |
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Morning Track Intervals with the morning group. Small ladder - 400,800,1200,1200,800,400
Looking forward to this evening's speed work out at the college. I would like to do miles again.
Ran 3 x 1mile repeats at Dixie College with Kendra and Paul. |
| 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 |
| Ran with Dave and Bill, nice easy run - It was great hearing about Dave's race at Boston - I think everyone in the club is off to a great 07 running season. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run this morning out in the desert reserve. Tried focusing on form and relaxing as much as possible. Came home and did some good stretching and this new hip exercise I found while reading Chi Running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Race: |
Sun Run 10K (5.82 Miles) 00:00:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
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Decent Run for the day. Got in some good miles and some good miles at threshold pace. When I have more time I'll go in into more detail. |
| 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 | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 6 easy 2 fast |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Ran with Clyde and Bill from the store over into Santa Clara. Pretty good loop, nice head wind with a few rain sprinkles. The pace was 6:30 most of the run, slowed down a little on the hills and towards the end of the run. Clyde helped push and keep us going at the end.
Great run! |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Got to bed late last night so I didn't end up getting up early like I had hoped. Only had time to get in 3.5 over in the reserve. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy out in the Desert Reserve - Good Run - went a different route which ended up being a little sandy. |
| 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 | | 145.62 | 0.00 | 21.20 | 0.00 | 166.82 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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