| 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 | | 279.75 | 3.50 | 11.80 | 8.45 | 303.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Went out and ran the store loop this morning. Still not 100% - still have junk in the lungs and throat. 9 miles easy - store loop. |
| 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 | | 11.00 | 1.50 | 1.50 | 0.00 | 14.00 |
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Woke up this morning pretty anxious to get out and get my scheduled speed workout in this morning. However, it didn't go quite as planned. This cold seriously has kicked my butt. I wanted to do 5 x 1200m at 5k pace but it ended up being 4x1200m at lameo pace. Oh well, I guess sometimes it's just getting the effort it. |
| 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 |
| Store loop slow - I just couldn't get going very well this morning. I think my cold is finally going away! |
| 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 |
| Telegraph/River rd/Riverside loop - 13 miles. I havn't done this loop in a while. It was nice to get out early. I was hoping to do a tempo this morning - but it just never developed. I think I'm still recovering from being sick and that dang 50k a week 1/2 ago. |
| 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 |
| 9 miles this morning - nice steady pace. Feeling pretty 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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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Great run this morning. Basically did a 20 mile loop around town from the house. Nice solid pace, with nothing amazing. I did do a 4 mile tempo (5:50 pace) just to mix it up a bit. I kept thinking about the Ironman athletes, and how hard so many of our customers have worked the last several months. Many of them have made some serious gains with thier fitness. I am a little concrened about the heat today. It's supposed to get into the low 90's - It might just be a killer for some of the participants. The last part of my 20 this morning was warm and that was only 9:30am.
The week ended decent - 75 miles isn't bad. I was hoping to get in a little more speed than I did, but I just couldn't get myself to get going. Early in the week, I was still recovering from being sick - and I could still be recoving a little from that dang 50k. I'm hoping to have a little more strength going into next week. I'm also going to watch my eating a bit more and start back up my core work. |
| 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 | | 12.40 | 0.00 | 0.00 | 2.60 | 15.00 |
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AM - Great run this morning. 9 mile loop with 7x600m (.34 on Garmin) repeats at 5k+ pace. 1st - 1:42/ 4:57 pace 2nd - 1:44/5:04 pace 3rd - 1:39/ 4:53pace 4th - 1:42/5:02 pace 5th - 1:49/5:24 pace 6th - 1:42/5:03 pace 7th - 1:57/5:49 pace (up big hill)
I'm really happy about this workout. I felt smooth and relaxed - until that 7th repeat. PM - 6 Miles home from the store - easy pace.
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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 |
| Good run this morning - river loop. 14 miles nice steady med-long run pace. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Oh man - I did not want to go out and run today. I havn't felt like that in a while. After turning off my brain and walking out the door I was fine.
Store to home - long way. 10 miles. Really slow with 6x100 fast and relaxed strides. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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am - small 5 mile loop from the house. easy.
pm - nice steady pace with the club. I cut the loop short and called it good for the day. I was only supposed to get in 6 for my pm 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 | | 3.70 | 0.00 | 9.30 | 0.00 | 13.00 |
| Tempo work today - 15k at about 5:54 pace. It really felt like a struggle most of the run. I felt like I was working hard - but I just wasn't moving very 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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18 this morning out in LA. Out and back. Steady pace.
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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 | | 6.25 | 0.00 | 0.00 | 3.75 | 10.00 |
| Store loop w/speed 5x1200M all in the low 5's. |
| 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 - steady pace. Calves a little stiff from yesterday's speed. |
| 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 | 2.00 | 1.00 | 0.00 | 16.00 |
| AM - 6 mile loop, easy PM - club run Clyde, Aaron, Bill, Trevor and Myself. 6:30 average for the whole 10 miles. With about 3 miles of solid speed.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 8 miles SL, short. 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 |
| Ran the course with the group. Nice easy pace for the first half then dropped the pace down to 6:30. Hips are still acting up and lower back. |
| 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 | | 9.90 | 0.00 | 0.00 | 2.10 | 12.00 |
| Ran an out and back out here in SLC - down 900 E. Nice steady pace along with 6x600m in the low 5's. Pretty Humid because of all the rain they have been getting in up here. Hips and back still tight, really felt it during my speed work. |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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Another great run up here in SLC. Same out and back as yesterday plus .5 and a little rain - 6:50 average. 12.5 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Got up early and drove home from SLC. Didn't get up really early for a run due to staying up late for the U2 concert last night. Got home about 1pm and had family stuff and graduation for Laura. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 12 miles SL+ River RD.
PM - 4 miles light and back. |
| 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| I was planning on going up and running the course with the group this morning but, I forgot Kendra has her running group every Fri. So, I played lone ranger this morning - nothing exciting just about 10. Didn't end up doing any speed. |
| 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 |
| 13 miles today |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 | | 279.75 | 3.50 | 11.80 | 8.45 | 303.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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