| 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 | | 245.45 | 30.20 | 4.00 | 0.00 | 279.65 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 mile run home from the store tonight. Pretty tired, I think it had to do with my lack of food today. |
| 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 |
| Super crazy day no 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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
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Morning run to the store 7.5
Evening club run 10.75 from the store did the extended route with Rich Hurd. Great run. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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It's so nice out in the mornings right now. Easy 7.5 to the store.
Decided not to run my evening run - it was kinda weird my heart actually felt fatigued so I came home and slept for a little while (I never take naps). I'm not sure if it's from stress or just fatigue - possibly both. I have felt like this before however while increasing my conditioning. |
| 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 | 10.00 | 0.00 | 0.00 | 20.00 |
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Another great run with the the guys Dave, Bill and my imaginary pacer Frank. Met at the store and went up the SG Marathon course to Brookside. Took the first 10 easy then picked it up the second half. Dropped it down to a 6 min average for the last ten. I can tell my strength and speed are really starting to come back. I need to work on leg turn over however. It will come with time. Dave was rockin it considering he just got done being sick with pneumonia. I'm excited to see how he will perform at the SL Marathon.
I don't know what was going on with my heart last night but I felt great after getting warmed-up this morning.
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| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Run to the Store and back home 7.5 x 2. |
| 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 |
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Ran with Clyde this morning. Went from my house over to the Ford Dealership and back. Good morning run.
I was planning on going out with the club but I had an employee not show and didn't get out once I got home in the evening. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran to the store - 7.5 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Run 4 Kids 10k (6.2 Miles) 00:37:25, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 6.20 | 0.00 | 0.00 | 19.00 |
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Met with the guys out at the race start to run the course for a warm-up at about 7am. Nice warm-up.
8am - The race went well. Not a quick 10k however. I was hoping to keep it under 6 min pace - but considering the course, and the 6.5 mile warm-up I'm happy with the way I felt.
I was mostly happy with the way I felt after the race during our 6.5 mile cool-down no tightness, or fatigue except for being thirsty and carrying my cup for 3 miles before finding some water.
Overall, I think I'm making some improvements. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.10 | 0.00 | 0.00 | 0.00 | 19.10 |
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HOLY HOT HOT HOT! I Feel like a lobster. I ran my 9.6 route to the store today at 2pm and thought I was being grilled on the asphalt. It must have been 90F. I couldn't believe it. I finally made it to the store. Nice steady pace. I must have drank up the whole water cooler once I got to the store.
The run home was a little cooler - the down hill back to the house helped a little. A little faster on the way back. Still pretty hot however. Glad to be done for the day. Tomorrow and Wed. are supposed to be cooler. 9.5 (cut the tangents). |
| 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 | 0.00 | 0.00 | 5.00 |
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Ran with the group this morning ( Dawson, Stacy, Natalie and Myself) at the SCHS track. Did 800's with them. Nice steady pace - a little slower on the cooldowns. Did not have the Garmin but I think it was around 5 miles total. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Morning 7.5 to the store.
Evening 7 miles from the house. Really windy still. |
| 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 | 10.00 | 0.00 | 0.00 | 22.00 |
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Great run with Ken Carlson this morning. Met at the store and drove up the SGMarathon Course 15 miles. Little cold at first so I bundled up - but it got warm pretty quick as we got going. By the end of the run I must have looked pretty fun with my tights on, shirt off and my two tops wrapped around my waist.
Anyways, here are the splits below:
1. 6:59
2. 6:51 - going up out of Dammeron Valley miles 2-4
3. 6:46
4. 6:40
5. 6:15 -heading into Diamond Valley
6. 6:05
7. 5:48 - Going around the volcano to the north SC entrance.
8. 5:57 - Water stop
9. 5:46
10. 6:04 - half of winchester hill
11. 6:03 - other half of winchester hill and a stop to put a stick in my shoe
12. 5:32
13. 5:34 - Ken and I taking turns leading - nice strong pace - really felt great.
14. 5:40 -
15. 5:50 - At the end my legs started tightening up a little and Ken dropped me and a 5:18 the last mile.
Really happy about my performance this morning. I'm mostly happy about my leg turnover for those two mile at 5:30 pace. At the time it felt pretty smooth. I'm looking forward to my 5 mile tempo on Sat.
Evening Club run 7 mile loop. Pretty tired - very slow. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Great run with the guys this morning convention center loop 3 time + 3 miles. We were going to do tempo but everybody was pretty warn down except for Bill. Good run - all I care about is getting my 80 for the week. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Slow run today. Not much to talk about. Ran the 7.5 miles to the store - did a few things at the store - then ran home via my 9.5 mile route back to the house. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy 7.5 to the store and easy 7.5 home. Felt much better than yesterday. Spent a little time stretching and using the stick on my legs. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran to the store. 7.5 - I had kind of a bad attitude during my run this morning. Thinking this training better pay off. This is the most running I think I've ever done. Even back when I was pretty quick. I guess I just need to be patient. |
| 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 | | 9.10 | 0.00 | 4.00 | 0.00 | 13.10 |
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Group Run tonight from the store. Dustin showed up a little early and we did 2 miles before everyone showed up. Easy pace for the first three then started my tempo/ mile repeats/speed workout. It was kinda of a Hodge-podg speed workout due to a traffic light and a huge steep hill I had no desire to race-up.
Here it is:
5:32 - 1st mile
5:33 - Got stuck at the traffic light 1.75 miles into the tempo. Continued after the light turned green with crazy speed man Aaron.
5:44 - .5 on gravel
5:37 - Pretty spent by the end of this mile. I was going to do 5 miles of speed, but oh well.
Nice steady pace back to the store. Extended another mile when we got to the store to make the run 13.1 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(16) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Evening run with Sasha. Couple miles with the kids and then about 7 with just Sasha. Nice easy pace, good conversation. Talked about Sasha's "Secret Race Weapon". |
| 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 | | 15.75 | 4.00 | 0.00 | 0.00 | 19.75 |
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Great run today with Bill, Dustin, Ken and Sasha. 20 mile Kayenta loop from the store. I had a hard time getting going at first, but finally started rolling. First half pretty easy then started pushing the pace coming out of Kayenta. I wish i would have had my Garmin but, once again it wasn't charged.
After we started pushing for about the pace with Ken and Sasha for about 4 miles my right ham started acting up a little. I think I was still feeling some of the backlash from my Thurs tempo workout.
Really happy with the run. I just wish I wouldn't have had the leg issue. Looking forward to the Hurricane Half next week. |
| 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 | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| Washington Loop - Late evening just needed to get out. 6:45 Average Pace. Eventful run had a sweet VPB, and saw a snake, and almost got hit by a car. 10.75 |
| 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 | | 245.45 | 30.20 | 4.00 | 0.00 | 279.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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