| 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 | | 258.25 | 0.00 | 5.00 | 9.00 | 272.25 |
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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 | | 11.75 | 0.00 | 0.00 | 2.50 | 14.25 |
| AM - First day of track work with the club. Nice solid group. I had everyone do 4-6x 400M w/ 200M recovery. Aaron and I ended up doing a few more. 10x400 and a few stairs after. The watch went dead so I'm not sure where I was at. Probably 70-72 sec. Went out and did a 3 mile cool down on the road with Aaron after. 10 miles total.
Pm - went out for an evening run. Felt pretty good except for my lower back being tight. Easy run just trying to work things out from this morning. |
| 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 |
| AM - Didn't get out early enough and it messed up the whole day. I did get massage and that seems to have helped out my lower back and hips out a bit.
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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 | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| AM - Club run this morning. Not very many showed. Ran with Richard W. and kept a solid 6:30 pace. Came home and added another 5 miles. 13.5 miles total.
PM - Ran 6 up in Springdale out and back. Nice and easy. Little bit of trail and climbing. |
| 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 |
| AM - Didn't get in until 3am from the Zion 100 Aid Station. Woke-up at 9am and went out for 10 miles before I had to head to the store. 6:40 pace. - 10 miles.
The week didn't end up going quite as well as I had planned. I was shooting for 80+ miles and a solid tempo but didn't quite work out. I did have a good speed workout on Tues however.
Next week I plan on having a solid 80+ miles with a 200's on Tues, a solid tempo on Thursday, and make sure to spend a bit more time stretching.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM - Went out mid afternoon - Ran from the house up to to the Dyno Park and back. Nice steady pace. 6:45 ave. Pretty tired after - I think I'm not used to the sun yet. I had a bit of a burn after the run.
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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 | 3.50 | 12.75 |
| AM - Track workout with the club 12 x 200m. Arrived a little early to get in a longer warm-up. Still felt a bit warn from being out in the sun yesterday afternoon. Still had a great workout. Good sized group. 8 miles total.
PM- PVHS Track meet - ran the open mile. I don't think I've been that nervous about a race in a long while. I'm not normally selfconscious but I felt a bit intimidated - all the people in the stands watching and knowing I was going to get worked like a dog. Anyways the race started off a bit fast (for me) - I think I went thought the first quarter at 67 (that was holts time and after looking at the vid I was a couple few sec back at that point). I had no idea how to pace myself - I just tried to hold on. it's been forever since I've done miles. By the time we came around the first corner of the 3 rd lap I knew it wasn't going to be pretty. I could feel myself start to lose form a bit and just tried to muscle through it. By the time I hit he 4th lap my lungs were burning and my legs were just not moving very quickly as we came around the last corner some HS kids sprinted past me - I just pumped my arms and hoped the finish line would come quickly. - 5:06 - pretty happy with the time with considering I ran track this morning. 4.75 miles total
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 5 miles easy. The calves are feeling it from yesterday's speed and 1 mile race.
PM - 5 mile afternoon run. Still taking it easy - a bit quicker than this morning - But nothing exciting.
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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 | | 3.75 | 0.00 | 5.00 | 0.00 | 8.75 |
| AM - Morning Tempo with the club. Decided to push a little more this morning since I wasn't going to be able to get out with Aaron tonight. Ended up getting a stomach bug and had to go home from the store early. Ended up sleeping most the afternoon - stabbing pain most of the day.
The tempo was OK 5:49 for 5 miles. 8.75 total.
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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 - woke up and my stomach was still jabbing. Felt a bit nauseous and decided to give it a day.
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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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM - Wanted to get up and get it done early. Decided to go earlier than the running club. Got up at 4:45am and went out with Logan and got 21 in. Nice easy pace - nice chatting it up. Towards the end of the run my stomach started acting up again - got a drink at little valley park and immediatly started barfing it up. First on the concrete then in the flower bed. I can't remember the last time I let it fly like that during a run. I think I still have the bug in me. However, after I barfed I felt pretty good and we finished up the last 1.5+ miles back to DCHS. It was nice to be done by 8am.
Didn't quite hit the miles I wanted to this week with getting sick. I'm happy I had some good speed workouts and did the 1 mile race at the HS. I think it ended up still being a good building week and happy I was able to get the 20+ miles in today. Next week I would like to go for 80+ miles and do a longer tempo run. 9 weeks left to UV.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM - Went out mid afternoon and got a crazy sunburn. Out and back to the Dino park - steady pace. Felt great! 15 miles.
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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 | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Am- track workout wih the club. Started feeling really weak - think I'm coming down with the bug that Kendra has. Bearly made it through the workout.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Am- 12 am in for Clyde's bday run. Still feeling off - only did 13 miles of run - disappointed
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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 |
| A.m. morning club tempo without the tempo ran with Michael and just took it easy nice morning
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Am - feeling a bit better this morning going out and doing 10 outback plan going out again tonight
pm- got home from the store about 6 PM and went back out for another 10 still feeling really good happy to start feeling better
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Am - Solomon sponsored Trailrun with the club and store had a good group of people ended up showing up a bit early and ran with Richard Mike Bill and Dustin went back out for another six with everybody else and then did 4 more later on.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Am- went out in the mid afternoon for 15. Got pretty sunburned. Felt good. |
| 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 |
| Woke up with Stomach problems |
| 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Am - 5 miles around my Bloomington loop extended then out and back to Sullivan park. |
| 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Am - club tempo - feeling tired from yesterday and didn't plan on going fast. However ended up doing about 2 mikes at tempo pace - 525. 545 - 8.5 miles Pm - ran the 8 mile loop at the zion relay with the Salomon rep. Just took it 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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| Am - 12 miles with Kendra around town. Pm - 12 miles with turd'l on the suicidal tendencies trail - extended. 12 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 | | 258.25 | 0.00 | 5.00 | 9.00 | 272.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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